Exercise Smarter, Not Harder!
Top Tips to get most out of your Workout
Nobody goes to the gym expecting mediocre results. You go in with the goal of getting the most out of every rep, sprint, and bead of sweat you've worked so hard for. Fortunately, scientists and researchers share your desire. Here are some extremely effective techniques for getting the most out of any one of your workouts, based on the most recent studies.
Mix IT UP (Switch Things Up)
You may believe that your workout routine is rock solid. but the fact is repeating the same exercises day after day will cause some muscles to become overdeveloped while others remain unengaged. So, it is better to mix your workouts or switch between exercises. It helps you equally train your muscles. But more importantly, you won't get bored as a result doing the same thing over and over.
So change the variations every month. It makes your body keep guessing.
High Intensity Interval Training (Do Intervals)
When it comes to getting the most out of your workouts, High Intensity Interval Training (HIIT) is the biggest gem (at least for now). With only 20 minutes of hard HIIT including pushups, burpees, squats and lunges, you will burn an average of 15 calories per minute (for an average person); nearly twice as many as during long runs. Also HIIT is touted as the most effective way to burn fat while at the same time lowering the risk of Type 2 Diabetes and Heart Disease.
The workout’s protocol for beginners is: Perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.
Focus on Your Form
Needless to say: “You are not getting the most out of your workout when you exercise with a sloppy form”. So give it some time to get used to the correct form of each exercise. If you are not sure, there are lots of websites and videos that can help you to do that.
Fuel-Up (Preface your workout with carbs)
Perform an exercise (or a sport) with a good pre workout food, and carry it out without one. You will feel the difference when you perform exercises!
Carbs are the body's primary fuel for any high-intensity exercise. When you're fuelled, you'll put in a better effort and get a better value, both in terms of caloric intake and muscle development. Even if you enjoy morning workouts, make sure you eat some toast or oatmeal before leaving the house.
We will share more tips in our future posts. Stay Tuned!