If the New Year’s resolution made you plan to run more, sweat more, or lift more, you may want to do it effectively and efficiently.
Showing up at the gym might be half the battle, though the remaining half is dictated by training smart, consistency, and hard work.
Whether you are new to fitness or are a seasoned athlete/gym-goer, the following are ways that can help you get the most of your workout:
1. Take Advantage of Beta-Alanine Supplements
These are popular supplements among gym-goers and athletes, but only for good reasons. According to many reports, taking a beta-alanine supplement can support your general health and improve your workout performance, all of which are priorities for every dedicated gym-goer and athlete.
What is more, most fitness fanatics report that taking the beta-alanine supplements daily helps them perform endurance sports or accomplish more reps for a longer period.
2. Preface Your Exercise with Carbs
You can be thinking of carbo-loading as one of the things you basically do in order to take part in a marathon. However, the truth is that taking carbs before exercising will help you a lot during those workout intervals.
Carbs are the body’s primary fuel for all high-intensity workouts, and if it is fueled, it will put more effort and even get better value in terms of muscle growth and caloric expenditure than it can if you are in a fasted state.
So even when you work out in the morning, ensure you eat some oatmeal or toast before stepping out.
3. Eliminate Distractions
Avoid as much as possible taking time away from the exercise by putting your smartphone on a flight mode. It might be tempting to respond to your emails and messages or look at your social media notifications. But doing so will make you lose focus and waste a lot of time.
Your exercise session is the time when being self-absorbed will definitely not be a bad thing. So focus on your workout, especially when you want to achieve something, such as building endurance.
4. Limit the Exercise to 35-45 Minutes
Although most individuals looking to get the most out of their exercises tend to spend more hours at the fitness center or gym, the reality is that, after 45 minutes, the advantage wouldn’t be as great.
In order to go longer, you will need to lower the workout intensity, which means spending more time exercising at the gym. It would be better to exercise at a higher intensity for just a short period than to work out at a lower intensity for a longer period.
5. Consider Taking Three Cups of Tea
People who drink three cups of tea every day are reported to have more cortisol levels than those who don’t drink tea at all.
Since working out is one of the stressors that increases cortisol levels, taking tea will keep this hormone lower after exercise, clearing the path for better growth.
In order to make all these ways achievable, you might want to spend one evening writing the goals you are looking to achieve.
Those goals should be specific to your fitness objectives, general health, and workout with all the ideas of how you want to attain them.