If you’ve recently started working out or you’ve been doing it for a while, you’ve probably had moments of doubt. “Am I even seeing results?” “Is all this effort worth it?” We all have those moments, but it’s important to remember it’s not always about what you see on the outside. It’s also about how you feel on the inside, what you’re capable of doing with your body, and how exercise is benefitting your health. Still, if you want to supercharge your workouts and make 100% sure you’re getting the best return for your investment, there are a few things you can do. We’re not certified trainers or fitness gurus, but we have scoured the internet to bring you some of the best tips to triple the payoff of your workouts:
Limit your workouts to 30 or 40 minutes
Photo by Jonathan Borba on UnsplashMore time in the gym doesn’t always mean better results; it’s more about the quality of your workout than how much time you spend on it. Instead of spending hours working out, which isn’t realistic for most people with work, families, social lives, hobbies, etc., consider focusing on high-intensity, effective exercises for 30 to 40 minutes. This approach can help you maximize your effort and keep your workout routine as efficient as possible for better results.
Learn to love high-intensity workouts
Photo by Scott Webb on UnsplashA lot of people run away from high-intensity workouts because sometimes they kind of make you feel like you’re going to drop dead. That’s because you’re pushing your body hard in a short amount of time, but that’s the beauty of it. Whether you’re running, cycling, lifting weights, or whatever else, using high-intensity intervals to get your heart rate up is a great way to burn more calories in less time. This kind of workout will also help you build resistance and stamina, allowing your body to reach new limits every time. It will make you feel so accomplished and strong!
Prioritize protein in your diet
Photo by LyfeFuel on UnsplashYou’ve probably heard this a thousand times, but that’s cause it works. Protein is essential for muscle recovery and growth. So you need to make sure you’re getting enough protein in your diet, especially after your workouts. Whey or soy protein shakes are convenient options, but make sure you’re getting enough protein throughout the day. Make an appointment with a nutritionist to determine how much protein you need per day to reach your goals and stick with it. You will have more energy, your muscles will repair and build more efficiently, and you’ll get more out of your workouts.
Stay hydrated
Photo by Christopher Campbell on UnsplashThis is another thing you’ve probably heard a thousand times, but most people forget about water throughout the day. Not everyone has made a habit of drinking water regularly because there are so many distractions. Such as coffee, smoothies, energy drinks, sodas, etc. The thing is, there’s nothing more effective than water when it comes to hydration. Being properly hydrated will support muscle function, reduce fatigue, and keep your body fueled. It will also even help you sleep better, make your skin healthier, and so much more.
Don’t be afraid of carbs
Photo by Mike Dorner on UnsplashWhile we’ve been taught to fear carbs, they’re our primary source of energy. If you’re engaging in intense workouts, you need to make sure you’re consuming enough carbs to keep your energy levels up. For example, a banana or a carb-rich shake before and after your workout can provide the necessary fuel for peak performance. Plus, it’s delicious! It’s all about managing your carbs and having a balanced diet. As long as you do that, you have nothing but benefits to gain from your carb consumption.
Lift slowly and with control
Photo by FitNish Media on UnsplashWhen you’re lifting weights, do you often feel the urge to get it over with as quickly as possible? We’ve all been there! It hurts and avoiding pain comes naturally to humans. The thing is, rushing through your workouts means you’re missing out on the benefits. Whatever you’re doing, make sure to do it slowly and with control, and mind your form. Count to 5 as you lift and lower the weights so you can increase muscle tension and get the most out of your reps. This will make you stronger in the long run and lead to better results faster!
Lift heavy
Photo by John Arano on UnsplashAfter mastering proper form with lighter weights, gradually increase the weight you lift with each workout. Heavy weights with good form will lead to better results in a shorter time. Remember that lifting heavier weights isn’t just for bulking up; that’s a common misconception. It’s mostly about building strength and muscle definition efficiently. Don’t be afraid to add more weight, but always be mindful of your body’s limits and how far you can push. Safety should always be a priority to avoid injuries.
Incorporate Compound Exercises
Photo by Meghan Holmes on UnsplashLast but not least, sprinkle compound exercises into your workout routines. Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once so you’re doing more than you think. They provide a full-body workout in less time and improve functional strength. Plus, they keep things interesting and fun!
