Exercise should be a part of everyone’s lifestyle to remain healthy and lessen the risk of chronic diseases. But if you aim to turn your body into a sexy, ass-kicking, lean machine by hitting the gym, you’re going to have to do a little extra than showing up, random lifting, and clicking selfies in front of the mirror while you flex. Listed below are a few absolute essentials to get the most out of your workouts. Consider these your blueprint, and check these off every day to get the best results.
1. Drink chocolate milk
Besides, who doesn’t like chocolate milk? Compared to people who drink commercial recovery beverages after their workouts, people drinking low-fat chocolate milk recover just as well. That’s because it has 80% carbs and 20% protein. The carbohydrates replenish your energy reserves, while the protein stimulates muscle repair. Also, after a long duration, high-intensity workouts, get yourself a glass of water as soon as possible.
2. Increase testosterone levels
This is a no-brainer. If you want to increase your power to lift in the gym and max out your workouts, bump up your testosterone levels. Eat foods rich in omega-3 fatty acids, proteins, and Vitamin E to increase production and show off your machismo in the gym. Eggs, fish, and whole grains should be an essential part of your diet. Increased testosterone levels will also help if you’re having problems keeping it up down there, IYKWWM. So it’s a win-win. But if the problem is severe, buy Viagra online after checking in with a specialist. Addressing sexual issues also helps to boost your libido and testosterone levels in your blood, making your workouts even more effective.
3. Get a massage
A post-workout massage doesn’t just help you feel good; it has other benefits as well. A massage increases mitochondrial activity and decreases inflammation. Not only does this power recovery, but it also makes physical activity after your workout easier as well. In addition, a mid-workout massage also helps your muscles to adapt to alternating exercises and recover faster.
4. Get a good night’s sleep
One of the best things you can do to get the most out of your workouts is to sleep well- not just for a couple of nights but all nights of the week. A good night’s sleep is the primary driver of hormonal shifts that promote the body’s recovery after exercise. Au contraire, poor sleep will hinder the ability of your body to come back stronger after every workout, and therefore, your performance as well. Signs of over-training may emerge, for example, decrease visible results and fitness plateaus. So get at least 7-9 hours of sleep every night.
5. Use free weights
While machines are helpful for newbies who want to learn the correct form before moving to free weights, don’t stay on them for longer. If you want a better hormonal response and results, exercise using barbells, kettlebells, and dumbbells instead of exercise machines. The reason is simple: free weights target a broader muscle range. When you move to free weights, nothing is supporting or guiding you. This allows all your synergistic muscles to fire so they can help you out achieve the correct form.
6. Drink water
While you’re working out, you may lose 2-10% of your body weight in fluids. This loss can reduce the ability of your body to recover after you’re done working out, lower your performance, and make your workout feel tougher. Sadly, numerous gymgoers show up at the gym and aren’t appropriately hydrated. Therefore, drinking at least half to one ounce of water per pound of body weight per day is recommended. To ensure you’re drinking sufficient water between your workouts, weigh yourself between and after a session. During the activity, you shouldn’t be losing over 2% of your body weight.
7. Do intervals
High-intensity intervals – short periods of substantial effort combined with low-intensity, short breaks – come with more fat-loss and cardiovascular benefits than any other workout. For example, performing a 20-minute interval workout with exercises including lunges, squats, burpees, pushups burn an average of 15 calories per minute – twice as much during long runs. If you want to burn as many calories, follow this protocol: do as many reps as you can for 20 seconds, take a 10-second break, and repeat. Do this for 4 minutes. Rest for a minute, then repeat for a total of 4 rounds.
8. Start your workout with carbs
People think that loading yourself up with carbs isn’t required when you’re just working out. However, this isn’t true. By making carbs a part of your pre-workout meal, you’ll be able to do max HIIT workouts. When doing high-intensity exercises, carbs are the primary fuel of your body. A fully fueled body will give you better value because your body will deliver better results than it would without preloading. So, even if you love to workout in the morning, eat some oatmeal, toast, or fruits before leaving your home.
9. Do a dynamic warm-up instead of stretching
If you stretch a rubber band around and pull it back to shoot it, it won’t travel as far as it would if you just shoot it normally. The same happens with your tendons and muscles. Regular stretching might fire them up but won’t necessarily help deliver the best results. On the other hand, dynamic bodyweight moves are different– they mimic the workout you’ll perform in a few minutes. These moves won’t just enhance your full range of motion and increase blood flow, they will also ensure the elasticity of your tendons and muscles remains intact as you exercise. So, for example, if you’re about to sprint, warming up with 5-10 minutes of leg swings, knee raises, and lunges would be more productive instead of ‘bend and hold’ stretches before jumping on the treadmill.
10. Listen to music
Your favorite tunes can fire you up during a workout – and you know it. Compared to people who workout without music, people listening to music during and after their training recover faster. Music boosts the levels of dopamine and serotonin in the body – hormones that help your body recover. When you finish your workout, try listening to a few of your most relaxing, favorite tracks. It’ll get your heart rate back to normal, stabilize your blood pressure, and recover your body.
11. Lift weights
Doing just cardio is like sabotaging yourself. Your metabolism will decline, and losing weight would become harder. However, resistance training increases your metabolic rate, helping you build muscle. So, 20 minutes a day of weight training will help you gain less abdominal fat than 20 minutes of cardio.
Everyone hits the gym hoping to lose weight or get a sexy body in a few weeks. But without doing the right things, you’ll never get the results you desire. Therefore, drink milk and enough water throughout the day. Ensure to get a massage and a good night’s sleep regularly. Eat high-quality carbs before you hit the gym and a nutrient-rich diet to keep your testosterone levels up. Choose free weights over machines, opt for a dynamic warm-up, and listen to music when you’re at the gym. Soon enough, the tips mentioned above will help you reach your fitness goals.