We all want the most from our workouts, no matter what our fitness goals are. Luckily, there are plenty of smart ways that you can boost your workouts, making it easier to reap the benefits of every gym session or run. If you are looking for a way to boost your workouts, try the six tips below.
Listen to the Right Music
Music has a major effect on how well we perform, especially when it comes to working out and recovering. Creating a playlist specifically for the gym is a great way to improve the enjoyability of every workout and motivate you to do more.
Think of your playlist as a friend, cheering you on, especially during those heavy lifts or the final few minutes on the treadmill. Music genres like house and drum and bass are perfect for motivating you during difficult workouts.
Likewise, listening to relaxing slow music after a workout can help you recover faster, lowering your blood pressure and heart rate. Think of genres such as lo-fi or smooth jazz; this type of music can increase the levels of dopamine and serotonin in your body, which are two hormones that are vital for a quick recovery.
Consume Carbs Before Your Workout
When hitting the gym, many people believe that carbs are a big no-no. In fact, consuming carbs before your workout session could help you perform better. Carbohydrates are our primary fuel source, especially when performing a high-intensity workout such as running or lifting heavy weights. Think of your body as a vehicle; if you want it to perform at its best, you need to give it the right fuel.
Eating carbs before a workout will fuel your body with the energy it needs to maximize your session, which means you can burn more calories and increase muscle growth. Even if you work out first thing in the morning, it is beneficial to consume some sort of carbs; just make sure they’re healthy carbs, such as oatmeal or toast made with brown bread.
Drink Enough Water
Water is a vital part of any exercise session, especially during activities where you sweat a lot. Losing any more than 2% of your weight through sweat will reduce your performance, make each workout feel more difficult, and make it harder for your body to recover once you have left the gym. During an average workout, you can lose around 5 to 10% of your body weight through fluids.
This could seriously impact your ability to perform, making water an essential part of your workout. If you want to make sure you are drinking enough, weigh yourself before and after your gym session. If you have lost more than 2% of your body weight, you need to consume more water during your workout.
Take Exercise Supplements
Exercise supplements are a great way to boost your performance at the gym and aid in muscle recovery afterwards. Creatine is a popular exercise supplement shown to enhance strength and increase endurance, which is perfect if you need that extra boost during your workout. Pre-workout supplements can make it easier to bring your all to each gym session, especially supplements that contain caffeine.
Protein supplements are beneficial for every gym go-er, as taking protein after exercise will reduce any muscle soreness or muscle damage. This makes it easier to get out of bed the next morning and get back into the gym. You can also use protein powder and make a delicious post-workout protein shake.
Do Cardio AND Weight Training
Doing cardio and weight training will boost your workouts and help you maximize muscle mass and fat loss. Only doing one or the other could sabotage your workouts, as your metabolism can decrease when doing cardio alone, and your stamina can decrease when only lifting weights.
Doing resistance training will build muscle and increase your metabolic rate. Even if getting big is not your goal, weight training will benefit your overall fitness and help you to lose weight. This is because any form of strength training can help you to burn calories during, as well as after your workout.
Try Interval Training
You may have already heard of or tried high-intensity interval training (HIIT), which has been proven to be the most effective way to get the most from every workout. If you want to boost your workouts, try adding HIIT into your routine.
This means going all out for around 20 to 30 seconds, before taking a 10-second break and then repeating. You can find lots of HIIT inspiration online or check out local classes near you. Following the guidance of a teacher and being surrounded by others trying to achieve similar goals can help motivate you and boost your workouts too.
Try boosting your workouts today with the help of a good gym playlist, exercise supplements, and a high-carb meal before each workout. Adding both cardio and weight training to your workouts will also help boost the effects, as well as trying HIIT. Lastly, hydration is key to staying focused and energized during every workout.