There are no shortcuts when it comes to workouts for fat burn, being a more productive person, or staying fit. After spending so much time in the gym, if you do not get the results you are looking for, it means you are not following some strategy. However, here are some steps that will change your whole workout game.
1. Start Your Day With Coffee
Studies show that drinking coffee before workouts makes you more productive. Also, caffeine releases 30% of fat, so you will burn fat faster. Caffeine speeds up exercises like push-ups or squats. Coffee boosts your strength, reduces stress, as well as muscle pain.
2. Eat Meals an Hour Before
You should not start the workout on an empty stomach, and it’s not a good idea. If you want to eat big meals, make sure you eat at least 3 or 4 hours before. And if you want to have some snacks then eat one hour before. Whatever you are eating, your food should contain protein, carbs, and fat. These nutrients make your muscles stronger so that you won’t feel severe pain. Additionally, eating little meals an hour before makes you more energetic.
3. Exercise Bike
You may find a lot of gym equipment, but nothing can replace an exercise bike. It is one of the easiest ways for cardio exercise. The best part is, you can use the exercise bike anywhere you want, at home or the gym. Since the bike can be placed at home, this will help you to reach your target faster.
However, cycling strengthens your heart, muscle, and lungs. In addition, this improves the oxygen and blood flow throughout the body. Moreover, cycling will improve brain function, give you better sleep, strengthen the immune system, lower stress levels, and maximize your energy level.
If you don’t want to move to the gym, you can make your own gym setup at home with an exercise bike. There are many exercise bikes available, pick the one that suits you.
4. Drink Smoothie During Workout Session
Generally, the smoothie is the fuel to the body, so you should take smoothies with you while heading to the gym. Smoothies contain lots of fruits or veggies that’s why it works as fuel to the body which is essential during or after every workout.
There are many smoothie recipes available, prepare the recipe you love to drink. Also, make sure you have the best quality blender because a high-end blender keeps the whole nutrients of fruits or vegetables. That’s why you should invest in a quality blender.
However, check out some smoothie recipes here –
Creamy Banana Strawberry Smoothie
- Almond milk
- Frozen banana
- Frozen Strawberry
- Chia seeds
- Protein powder
Add all the ingredients into the blender jug and blend at the highest speed for a few seconds. Then serve and drink immediately.
Green Chia Smoothie
- 1 tablespoon Chia seeds
- 1/2 banana
- 1/2 cup fresh or frozen blueberries
- 1/2 cup unsweetened almond milk
- 4 oz low fat plain Greek yogurt
- 1 handful fresh celery
- 1 teaspoon honey
Mix all the ingredients into the blender for a few seconds or until you get the consistency you want. If you love to drink green smoothies, then you can try this.
5. Drink Water during Break
Staying hydrated during the workout sessions is very crucial. And your body can’t perform well if you are not hydrated. Also, during the workout session, your body sweats a lot that causes fluid loss. That’s why you should drink water during break time.
Drinking water also reduces the risk of stress, and it maintains your performance and your normal muscle function.
The American Council on Exercise suggests some guidelines for drinking water.
– Before 2 or 3 hours of work, you should drink 17-20 ounces of water.
– During the warm-up time, drink at least 8 ounces of water.
– Drink 7 or 10 ounces of water every 20 minutes.
– And once your workout session is done, drink 8 ounces of water after 30 minutes.
6. Make a Plan
When you have a proper plan, your workout will be more effective. Think specifically for the body, muscle exercise. Set the days you want to spend time in the gym. Also, make sure whether you want to go to the gym or do a workout at home. Moreover, set a workout time in the list as well.
7. Listen to Music
To stay more focused on the exercise, make a playlist of music. It will help you concentrate on exercise. Listening to music releases feel-good hormones that decrease the stress level.
A study shows that during a workout session listening to music increases endurance by up to 15 percent. In addition, music increases stamina and puts you in a good mood that allows you to exercise harder and longer.
8. Stretching after Workout
Don’t forget to stretch after a workout session to release the tension on the muscle. Since the muscle becomes stronger and tighter during workouts, stretching will loosen and reduce muscle soreness. So make sure you stretch after each workout session.
If you are a beginner or serious about the workout, you should follow some steps to make it worth it. These tips we mentioned above will change your whole workout game. We highly recommend you follow these tips.