6 Ways to Get the Most Out of Your Workouts
Jan 18, 2022
Sometimes no matter how hard you’re hitting the gym, it can seem all but impossible to get the results you’re after. While working out regularly is an achievement in itself, there’s so much more you can do to supercharge your results and get the most out of every bead of sweat that you drop.
There are many strategies you can use to get more out of every single workout, making every second in the gym count. The best part is that these tricks don’t mean pushing yourself to exhaustion and putting in hours upon hours in the gym every day. Instead, it’s just about working out smarter and getting the most fun out of your training.
Here are 6 of the ways you can improve your results at the gym and get the most out of your workouts.
- Make a killer playlist
Music is an important part of high-intensity workouts, helping to distract us from the pain and making working out fun. While most people think that they should only listen to upbeat, energetic music during their workout, the truth is that whatever music you love is what you should put on your playlist. If you love downtempo, melodic ballads, then that’s what will make your workouts the most enjoyable.
Plus, the role of music doesn’t stop when your workout does. Studies have shown that listening to slow, soothing music once you’ve finished exercising can help boost your levels of serotonin and dopamine, which play a key role in recovery. Putting on relaxing music will help lower your heart rate and blood pressure, letting you begin the recovery process as quickly as possible.
- Load up on carbs beforehand
Carbs serve as one of the body’s primary fuels during a workout, helping you find the energy to push through your reps and cross the finish line. The more fuel your body has the more effort you’ll be able to put into your workout, helping you burn more calories and grow your muscles faster.
So even if you like to work out first thing in the morning, make sure you get your carb hit beforehand. Healthy carbohydrates such as brown rice, whole-grain cereals and fruit and vegetables are great, easy options that are full of plenty of other important nutrients as well.
- Drink plenty of water
Most gym-goers sweat out anything from 2-10% of their body weight while they exercise, making their workouts feel harder and stopping them from reaching their goals. Many people are already dehydrated before they even begin their workout, and this only worsens once they actually begin their workout.
Making sure to stay hydrated throughout the day as well as during your workouts will help you to put your best foot forward when you’re in the gym. It’s generally agreed upon that the amount of water you should drink per day in litres is your body weight divided by 0.033. So if you weigh 90 kilograms, you should be drinking at least 3 litres of water every day.
- Workout with free weights
While weight machines are great for helping beginners work on their form and get their bearings, free weights create greater hormonal responses and work a wider variety of muscles. When you work out with free weights, you don’t have a machine guiding you and therefore more of your muscles get involved to help you perform your reps.
Dumbbells, barbells and kettlebells will help you achieve greater results across your entire body, helping to speed up your results and work you harder.
- Switch up your routine regularly
Changing up your workout routine will not only prevent you from getting bored, but help you continue to achieve impressive results. When you perform the same activity all the time, your body becomes highly efficient at doing it. This means that it’s not being challenged or pushed, and this will show in your results (or lack thereof). Doing the same routines over and over again also means that you’re continually targeting the same muscles, stopping you from working your entire body.
Switching up your workout routine every 4 weeks or so will help you to keep pushing yourself to reach new heights and keep all of your muscles engaged. You might be surprised at the new routines you discover and how much doing this can help propel forward your workout journey.
- Follow it up with a protein shake
No matter how hard you’re working out, if you’re not eating enough protein you’re not going to see the muscle mass increase that you’re after. Following up each gym session with a protein shake is the perfect way to help your body recover and stimulate your gains. If you’re looking for a protein powder to lose weight, most products on the market are low in calories and won’t override the hard work you put in at the gym.