It’s natural to want to get stronger, fitter, leaner – well, just plain sexier! However, you probably don’t want to spend long hours at the gym. This doesn’t mean that it isn’t possible – you can totally make the most of your workout time. How does a 30 minute workout, a couple of times a week sound? It’ll work for you if you maximise your workouts! Let’s take a look at 10 tips to help you optimise your workout and double, or even triple the effects:
1. Workout for 30-40 Mins
Some people make the mistake of spending hours and hours in the gym trying to get a good workout. However, by optimising their workouts they shouldn’t need to workout for more than 40 minutes. If you have to lower the intensity of the workout, you’re working out for too long.
2. Make Sure You’re Working at High Intensity
If you’re just starting out, we recommend taking it slow. However, you should slowly build up your endurance until you’re working out at a high intensity.
3. Get Your Protein
Your muscles need protein to rebuild themselves – very important after a workout. Whey or soy protein shakes are great for after your workout. Try to drink this within an hour to make sure your muscles are being rebuilt rather than broken down. You can take other things too, like PHD supplements to complement your workout.
4. Don’t Neglect Carbs
Carbs are our body’s main source of fuel. If you’re doing intense workouts, then you’re going to need carbs or you aren’t going to have enough energy. Eat good carbs after exercising like brown rice, sweet potato, and whole grain bread.
5. Stay Hydrated
You definitely need to stay hydrated all day long. Your body takes a couple of hours to absorb water, so you shouldn’t just drink right before you exercise. Drink water regularly throughout the day and you’ll feel much better.
6. Lift Slow
Lifting weights has been proven to shape the body into something of beauty. However, lifting slow is important if you want to reap the maximum benefits. Make sure you lift up slow, as well as slow going back to the starting point.
7. Use Heavier Weights
Heavier weights are perfect for both men and women. Women don’t have enough testosterone to make them look like a she-hulk! Start with lighter weights if you’re new to get your form right, but build yourself up until they’re as heavy as you can do.
8. Pick Cardio You Enjoy
Cardio is important too. It’s important you pick something you enjoy though, otherwise you won’t enjoy it! Try running, walking, swimming, biking, hiking, rowing, or the stepper to get you going.
9. Mix Up Your Routines
To keep things interesting and shocking your body, mix up your routines every few weeks.
10. Don’t Compromise on Form
Never compromise on form for a heavier weight. You don’t want to get injured, do you?
With these 10 tips you’ll easily be able to make your workout better for you and double the effects – make sure you take progress pictures…you’ll be amazed!