9 Tips to Get the Most Out of Your Workout

Posted August 30, 2022 by in Health + Fitness
jump rope on couch

If you regularly visit the gym, but you don’t see any special changes in your body, then it’s time to think: “Am I doing everything right?”. We believe that yes, and you do not come to the hall just to stare at the slender maidens. Qualitative changes in your figure and health, in general, are directly dependent on the effectiveness of training. We want to talk about this efficiency today and give some simple tips on how to make your workout as useful as possible.

Woman doing a HIIT jump rope workout

1. Make a workout plan

It’s good if you already know the exercise program before going to the gym so that you don’t waste time on anything else. It is advisable to know in advance not only the composition of the exercises but also the order in which they are performed, as well as the number of approaches. If you think this sounds too radical and boring, then you will have to come to terms with the idea that improvisation and amateur performance are not very compatible with fitness, especially if you are focused on the result. A certain routine is also important outside the gym and involves the regular attendance of training sessions and adherence to the regimen and diet.

2.  Don’t give up

This advice is especially relevant for beginners. The first days in the gym do not promise anything but aching muscles, rapid fatigue and clumsily performed exercises. At first, there can be no talk of actual changes in the figure. At this moment, you may be visited by a treacherous thought to throw everything to hell and go eat something tasty – at least there is an instant effect. We categorically do not recommend that you succumb to pessimism. Not because your fatigue is only temporary. No, because it is not so: you will always be tired. After all, with the growth of physical form, the load will also increase. But in the future, you will feel more confident and get used to it.

In addition, the real excitement comes when you start to see the result. After that, the hall will become your second home. Perseverance must be shown in the exercise. Do not feel sorry for yourself: if the plan requires you to complete a certain number of repetitions, then do it.

3. Set goals

Your training goal can be either programmatic (do N sets of N reps or run a certain number of miles in a set time) or be measured physiologically (e.g. lose a certain number of calories). The main thing is that having set goals for yourself, you will not leave the hall ahead of time.

4. Combine strength training with cardio 

Diversification of the training process allows you to optimize the work of all muscles, proportionally distributing the load. Vary your workouts by focusing on different parts of the body, and don’t forget about cardio. Consistency in fitness is as important as perseverance during exercise. As a result, you will speed up your metabolism, reduce the amount of fat and be able to get in shape.

5. Be aware of proper nutrition and supplements

Sports nutrition protein after training helps to avoid catabolism and start the recovery processes of muscles damaged under load. Before training, it can replace a full meal.

In the locker room of any gym, you will certainly see people with shakers. Training is almost always accompanied by the intake of many supplements – to build muscle mass, strengthen joints and ligaments, improve blood circulation, and increase energy. After training, sports nutrition protein is most often used.

During physical activity, muscle fibres are intensively reduced, up to rupture. A wise organism starts the synthesis of actin and myosin proteins, which make up the muscles, and restores them, strengthening and thickening as much as possible – so that there are no more such micro-tears. 

Athletes achieve this: their muscles become stronger, and more voluminous, which is the goal of training. But here’s the problem: in order to achieve microtraumas, you need to give your best. This requires energy. Its main source is carbohydrates: glucose in the blood and glycogen in the muscles and liver. But these reserves may not be enough for all the work, and then fats and whey protein isolate are used.

So that the body does not eat up damaged muscle fibres, it needs to be given another source of energy – carbohydrates. Then he will try to regenerate microtraumas, but he needs a building material – amino acids. They are obtained by decomposing the proteins that come with food into their constituent parts.

6. Follow the schedule

All your efforts in the gym will go in vain if you do the exact opposite outside of its walls. It’s like trying to fill a bottomless glass with water: you pour from the top, but everything comes out from the bottom anyway. What’s the point of sweating on a treadmill in an attempt to drop even a couple of hundred calories if the next day you eat a half-kilogram muffin that has five times as many of them? But not only diet is an obligatory part of extra-training work. This also includes healthy sleep, avoidance of alcohol (or at least moderate intake) and cigarettes, as well as general activity during the day. 

7. Drink plenty of water 

Water (given its availability) is perhaps the most beneficial substance for health. Fortunately, modern man does not suffer from a lack of drinking water, and this resource can be conditionally considered free. So drink it as often as possible. Experts recommend drinking about 2.5 litres of water per day. And if you go in for sports, then this figure should be minimal for you. But you should not drink the daily norm immediately before training, because the body will not have time to absorb it in a short time. In order to avoid dehydration and at the same time not overload your stomach, you need to drink water in approximately equal portions throughout the day. 

8. Be in shape 

Moreover, this advice makes sense both literally and figuratively. First, you must thoroughly warm-up before training and know the technique of performing exercises. This is important to avoid injury. Secondly, your equipment also matters. Training clothes should be practical and comfortable, provide proper thermoregulation, not hinder your movements and not provoke injuries. 

9. Use an intensive training program 

Intensive training has several advantages. First, they are relatively short in duration, which saves you time by leaving room in your schedule for other things. In-secondly, according to some instructors, high-intensity training is more effective due to short intervals between exercises and a constant load on different parts of the body. That is, in fact, a double benefit is provided: while one muscle group is resting due to the performance of another exercise, the body itself does not stop working.