Achieving fitness goals is about much more than simply showing up at the gym and just going through the motions. Whether you’re looking to bulk up, become a lean machine or improve your strength and performance, you need to take a holistic approach that goes beyond simply making the reps to ensure that you not only have a good workout but also are able to rip the benefits of your sessions in the gym. Below, we discuss our top workout tips to help you achieve your fitness goals more efficiently.
Make slow-digesting carbs part of your pre-workout meal
Studies show that athletes that consume slow burning carbs for breakfast or lunch have lower insulin levels throughout the day. These athletes burn more fat and have more endurance for their workouts. Slow carbs such as sweet potatoes, oatmeal and whole-wheat bread are therefore a great pre-workout meal. They will provide you with the energy you need to get through your session and therefore help you get the results you seek.
Consume some cholesterol
We’ve heard it said before that you should avoid foods rich in cholesterol. However, cholesterol has a role to play in our bodies. It is in fact vital for maintaining testosterone levels. This hormone is important for muscle growth. Whether you’re bulking, cutting, or looking to improve strength and performance, ensuring that you incorporate some cholesterol in your diet is important for maintaining and increasing muscle mass. One or two egg yolks along with some egg whites should be enough.
Do your cardio after your weights
Many workout advice forums will tell you to start with cardio and then do your weights. However, the opposite is true for better gains. Studies show that weight training sessions are blunted by as much as 1,100% when they are preceded by cardio sessions. If you want to combine cardio and weight training, it is best to start your training session with weight training and then finish it off with a cardio session. Better yet, split the training and focus on cardio on a different day.
Don’t be afraid to use wrist straps
Many people avoid using aides such as wrist straps as they feel it is cheating. The truth is that if you want to take your training sessions to the next level, you may need a little help. Wearing straps isn’t cheating. These aides will not only protect your wrists during heavy pilling exercises but also help you push beyond your limits. Studies show that training with wrist straps can help you complete more reps per set than if you trained without.
Keep heavy sessions short
There’s no better feeling than being able to lift or push heavier than you were ever able to in previous sessions. However, don’t overdo it. If you’re looking to build strength and grow muscle, you should keep these heavy sessions short. The best advice on exercise involving heavy reps is to keep it to 4 to 5 reps. This is adequate for gains in strength and muscle mass.
Avoid training to fail with every set
One of the most common pieces of exercise advice for beginners we hear is that you should train to fail. While this is true, it shouldn’t be for every set. Training for failure is a great way to build strength. However, studies have shown that your gains will be halved if you train to fail on every set. You should save this for one set instead. Most preferably, your last set.
Get even more workout tips by training with the trainers at Zenrock Fitness. We’d be glad to help you reach your fitness goals.
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