Ever felt like you’re doing a lot of work but seeing very little rewards? You’re not alone, and many people do not get the maximum workout benefits that they hope for. This is certainly not something that you want to continue, in all probability, and if you’re looking for ways to increase the productivity of your workouts, you’re in the right place.
We’ll show you 9 simple tips that are certain to improve your productivity very noticeably. Some of these tips will have to do with your diet, while others will relate to the type of exercise you should be doing and other such factors. Read on for details:
1. Carbs Before Workouts
You should eat more carbs an hour or two before working out, to provide you with some extra energy during your workout. In particular, slow-digesting carbs such as whole grains.
2. Higher Protein Intake
Perhaps your muscle growth isn’t commensurate with your exercise because your muscles do not have enough building materials to work with. Exercise, particularly resistance training, causes muscles to tear and to grow by being rebuilt. The rebuilding process requires the use of protein.
3. Water
Water is essential for performance as any athlete or sports person will tell you. Muscles are filled with water so drinking sufficient amounts of water will aid in performance but don’t wait until you start your workout to drink water, as water takes some time to be absorbed into muscles.
4. Tabata Training
Tabata training is a training technique that could be applied to pretty much every training style to make it more effective. What you do is: perform an activity at a maximum intensity for a 20 second period followed by a 10 second rest period, continuously for 4 minutes. At the end of this four minute period, you should be absolutely drained and be sure you will gain massive fitness benefits.
5. Good Form
Good form is absolutely important with any exercise you could think about. Poor form will mean your muscles do not work as efficiently as they ought to, which will waste energy and leave you susceptible to sustaining injuries, and certainly render your workout less effective.
6. Do Forced Reps
Ended a training session with maximal intensity has been shown to stimulate a spike in Human Growth Hormone and to significantly improve fitness gains all-round. For runners, this means going all out towards the end of your run and for people doing resistance training, this means performing reps until you reach the point of exhaustion, and then continuing to do them with the help of a spotter.
7. Compound/Isolation Exercises
Compound exercises are better than isolation exercises for developing muscles because compound exercises work multiple muscles and joints at the same time and the body produces higher amounts of Human Growth hormone when this happens.
8. Less fat before meals
Eat less high-fat meals before exercise. Basically, a high fat meal taken in the hours before exercise will lead to less efficient blood flow which will make exercise harder.
9. Caffeine
For all the negative attention caffeine has managed over the years, here’s one positive way it could influence your training: caffeine helps to increase the fat burning effects of exercise, improve endurance and numb the sensation of muscle pain. Coffee will provide enough caffeine to achieve this effect but caffeine supplements are more effective.
Use these nine tips to rev up your training and if you stay consistent, you’ll start seeing significant gains in your fitness levels in no time at all.
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