Planning your workout could be the difference between and high quality intense session or a complete waste of time. Your success in the gym depends on it
Taking 5-10 minutes to write down what you are going to do in your workout, will help you stay focused on the task at hand during your exercises, and will allow you to ensure you are constantly challenging your body by changing workouts.
Plan your workout so that you lift more, train harder and with higher intensity.
My plan usually includes,
• The body part(s) I’m going to exercise
• The exercise, weights, time or sets and reps
• My goal for the workout
Can’t lift heavy or be intense if you have no gas in your tank. I advise you to eat something small about 30 minutes before you hit the gym.
Eat a mixture of high quality proteins and some simple carbohydrates 30 minutes before you hit the gym. A perfect time is to eat or drink your nutrition one to two hours before the workout. You will find that the digestion has already well progressed, and that your body is primed and ready to workout and train.
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks. - GET YOUR BLAST PRE-WORKOUT FORMULA HERE!
The purpose of a pre-workout snack is to:
1. Help prevent low blood sugar which can drag down energy levels
2. Top of muscle and liver carbohydrate stores for lasting energy
3. Prevent hunger during your workout
Okay so you don’t have to be a contortionist, but a full body warm up is important to prepare yourself for an intense workout. If you are at the gym, start with a walk or jog on the treadmill to get the blood flowing through the veins, if you workout at home try this warm up that I use on a daily basis.
It’s dynamic and a will get the body loose and flexible which will help you during your training loads, and help keep you injury free.
Stretching after you workout is also very important. It helps relieve the DOMS that may occur after your workout and keep the muscles and body.
TRY THE ENERGY FLOW WARM UP HERE
4. TRAIN WITH HIGH INTENSITY
I can’t emphasize how important this point is. Intensity is key to an effective workout. Even today I went to the gym, I can’t tell you how many guys and girls I see just standing around, staring into space, into the mirror fixing their hair, or just talking stupid ness to each other. Use your time effectively by training hard and intense.
Circuit training, active rest periods, like doing abs exercises between sets, or shortening your rest periods will help to increase your intensity. You don’t have to feel like you about to die under the loads of your training, but make sure your body gets the message that it is being exerted more than usual
After your workout, your body and muscles are hungry and will be screaming for nutrients to start recovering. You’ll need to eat no more than one hour after exercise. The first hour post training is called the golden window of opportunity to fuel muscles.
The body is most receptive to fluids, carbohydrate and other recovery nutrients immediately after activity. Eating following strenuous exercise keeps you from feeling chronically fatigued and prepares your body for exercise and activity the next day.
The goal of a post-exercise snack or meals is to:
1. Replace muscle and liver glycogen stores
2. Replace fluids and electrolytes lost in sweat
3. Start to repair muscle damage caused by exercise
Again, remember to drink plenty of water before, during, and after your workout for your best performance.