You do not want to spend long hours at the gym, but you want to get stronger, fitter, leaner and just plain-looking good.
Is it possible that you are not getting the most out of your workout time? The answer is yes, of course.
But, it is also possible to get a super effective workout in just 30 minutes and only need do a few workouts per week, if you maximize your workouts with these 7 tips.
- Limit your workouts to 30-45 minutes
Many people have the tendency to spend a lot of time at the gym. But the truth is that working out after 30 or 45 minutes, the benefit isn’t as great. To go longer than 45 minutes, you’d have to lower the intensity of the workout and that means that you are spending too much time working out. It is better to work out at a higher intensity for a shorter amount of time.
- High-intensity workouts
If you are just starting out with exercising, it is best to take it slow. If you are running or cycling, for example, build up your endurance for at least a month or so, before you get into anything more intense. That means going at a rate where you can easily speak without being out of breath. However, once you have that base of endurance it is time step up the intensity to double the effectiveness of the workout.
- Slow lifting
When lifting weights, many men contract their muscles slowly and then release rather quickly. Instead, you should lift slowly in both directions, on order to maximize each move. Lift and lower to a 5 second count in each direction.
- Heavier weight
When you are starting out, it is best to start with easier weights so you can focus on good form. But once you’ve gotten your form down, it is best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights, because that is ineffective. Heavy weights with good form can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up.
Many people don’t pay enough attention to ingesting the protein that their muscles need to rebuild. If you don’t, than you are going to get very little out of your workout, as both cardio and strength workouts require sufficient amounts of protein for building muscles. I would recommend either whey or soy protein shakes.
Be sure to hydrate well throughout the day. It takes a couple of hours for your body to absorb water, so you can’t just drink right before an exercise. Make it a habit to drink water regularly throughout the day.
Carbs are our body’s main source of fuel. If you do intense workouts you will need carbs, otherwise you will not have enough energy. If you take a shake, be sure to include carbs or at the very least a banana, which is a great source of low fiber/high glycemic carbohydrates that you need to exercise.