We all Workout for
different reasons, whether it’s for the “high” of running till you are out of
breath or the “pump” you get from
working your muscles to death. While exercise jargon can be confusing, what is
not in doubt is that we need to maximize those precious minutes we squeeze out
of our busy schedules to exercise.
To get the best out of
your workout, you need to plug energy leaks in your workout. Energy leaks can
best be summed up in two ways; they are those bad habits you have picked up
that retard your progress, two they are those good habits you have not yet
inculcated into your workout to help make the most of it.
The good news is that
its pretty easy to fix these leakages. Below are my favourite tips for
improving your workout, I guarantee that if you apply them to your workout you
will get your desired results, whether its burning off that pot belly, losing
the spare tire or building an incredible 6 pack, it works for everything!
Still here? Better get
to it!
Thanks, and do have a
wonderful day!
1.
DRINK
MORE WATER!
Have you noticed that anything that is
dehydrated looks shrunken and lifeless? Think of dried fruit and you get the
picture. Well that’s the same effect you get from not drinking enough water
during your workout.The more hydrated you are the easier it is for your muscles
to fight fatigue and cramp, this is especially important when lifting weights
and running long distance. If you have ever had “muscle pull” while running or
playing football then you have found your culprit! To nip it in the bud, be sure
to drink enough water before, during and especially after your workout.
2.
DON’T
FORGET YOUR CARBS!
Taking in enough carbs
before your workout is important! Especially if you lift weights, to build
muscle your body needs glycogen for energy. The best source of glycogen is
carbohydrates. Even if you are only doing cardio like aerobics or jugging you
still need carbs for energy. I am not telling you to eat a plate of eba or akpu
before hitting the road! The trick is to eat just a little simple carbohydrates
like cornflakes or some rice for quick energy before your workout. When you
start this you will notice your energy levels rise and you will be able to
workout longer, harder and faster.
3.
BE
PRESENT DURING YOUR WORKOUT!
Of course I'm present, I'm here aren't i? Well you might be physically present during your workout but mentally absent. Like virtually everything else in life you must put in some
mental effort for success. When you are exercising, don't just go through the
motions of your workout like a robot. Maximize the benefits of your workout by
being present for every rep, set and kilometre you run. How do you stay present?
By being aware every time you raise the weight, forcefully squeeze the weight
you are lifting and never relax the tension in your muscles till the exercise
is over. You will burn more calories this way, slow down the speed of each rep
and really focus your mind on the muscle you are working on. Your output will
increase, I guarantee it!
4.
MUSIC
MOTIVATES!
Getting tired, weak or
bored? Blast some music! If I have only learned one thing from years or
running, weight and aerobics is the power of music. Music has the power to
motivate and inspire you to greater heights. I strongly advise that you invest
in some great headphones and get your favourite music available. I also
strongly recommend high tempo upbeat music. I am a great fan of old school rock
and the soundtracks from films I loved as a kid! Trust me when you are about to
pass out on the treadmill it will save your life! I strongly believe in a good
playlist to jam and train to, since it can keep motivation and efforts high and
help you coerce your body to work harder. We all know that the harder we push,
the better the result. Whether it's Naija music, rock or heavy metal whatever
works for you. Please do not play slow music or country; it’s likely to depress
you!
5.
SHORTEN
YOUR REST PERIODS!
There's no rest for
the man who seeking perfection! Whatever mode of exercise you workout consists of;
remember to shorten your rest periods. If you are running out of breath, slow
down the tempo for no more than sixty seconds to catch your breath. Decreasing
your rest time can elicit greater gains in the gym. The shorter your rest
periods, the more blood will shoot through muscle tissue, and will help you
achieve your aims in burning fat, as well as building muscle and stamina.
6.
SLOW
DOWN YOUR TEMPO
This advice is
strictly for the guys (and ladies!) trying to build muscle. One of the best
ways to ensure a strong muscle contraction, and subsequent muscular
development, is to perform each rep more slowly. This tip especially is helpful
for those of you who typically lift with a faster tempo. When you slow down,
you can control the weight and muscle contraction better, you will be more
aware and less likely to cheat by applying poor form and using other body parts
to assist. By slowing it down to controlled movements of the exercise, you
increase the time under tension, which will let you feel the
"squeeze" and can lead to better gains. Pair this with short rest
periods for maximum effect.
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