If there’s one thing out there that everybody needs to do, it’s definitely working out. There’s nothing quite like the feeling you get after exercising, with adrenaline rushing through your veins and your heart pumping. It’s a great way to forget about all your troubles, and more importantly, stay in shape. The more regularly you exercise, the better your health will be and the more able you’ll be to survive the stress and physical exhaustion of your daily life. To get the most out of your fitness routine, there are some things you will need to keep in mind before, during, and after a workout.

Eat right before the workout 

Your diet is one of the most crucial aspects of your fitness journey, and it will play a large role in how successful it’s going to be. You need to be very careful what you put in your body before exercising, and when. For starters, it’s a very bad idea to eat and then go work out, and you might end up throwing up. So, never do that. The best approach is to eat 1-2 hours before your workout, because that way, you will get the fuel you need to exercise and your body won’t feel drained when you start making a lot of effort. 

In short, eating an hour or two before exercising is how you’ll get the energy that will last you throughout the workout. You should go for healthy carbs like whole-grain cereal or fat-free yogurt, as well as fruits and vegetables. Don’t go for saturated fats or proteins, because those require a lot of oxygen and energy to digest, which would definitely affect the quality of your workout. Carbs are key to getting that energy while working out, so make sure you get enough of them. 

Warm up

You need to properly warm up your body before exercising, and it is just as important as fueling up with food an hour or two earlier. When you do a dynamic warm-up, your blood flow increases and your core temperature rises, reducing the risk of injury and preparing your body for the effort to come. You don’t have to do a complicated set of exercises. A few pushups, planks, and stretches would do the trick, and they would help you get ready for the more engrossing routines. You don’t need to warm up for more than 10 minutes really, and that should be more than enough to get you going. 

Breathe while lifting weights

A big mistake a lot of people do is hold their breath while lifting weights, which is something you really shouldn’t be doing at all. You need to inhale and exhale slowly while working out, because this is how you ensure that sufficient oxygen reaches your muscles, which helps performance, growth, and recovery after you’re done. The more you breathe, the more energetic you’ll feel while lifting, and the better you’ll perform. 

Stay hydrated

It is imperative that you remain hydrated throughout your entire workout, and it is something you really should keep in mind. Drinking water while exercising helps you stay sharp and recover the electrolytes you lose while exercising. It is even advisable that you add supplements to your water, because those will help you get more out of your workout, and for more information, you should read up on the different supplements you should mix with your water. Branched-chain amino acids are particularly recommended by a lot of experts, for the many benefits that come with them. BCAAs help with everything from endurance during the workout to recovery afterwards, and they are definitely an option you should consider. 

Keep moving during your workout

You should never rest while working out. Always keep moving to keep the blood pumping through your veins. If you want a rest, walk around slowly until you catch your breath. But sitting in the middle of a workout will let your body cool off, so instead, move around slowly until you feel up for the next set. Doing this also helps your body get rid of lactic acid and other waste products in your system that come as a result of physical effort. 

Get help

Ego can be a very dangerous thing when it comes to working out, and you want to leave that at the door. Never be too embarrassed to ask for help, and always consult your coaches and the experts around you. The most important thing while working out is to do so in proper form, because that way you not only get the most out of your exercise, but also avoid sustaining any injuries. If there is a particular exercise that you are not familiar with, don’t try to do it on your own. Instead, ask someone to come and show you how it’s done. That way, you can replicate what they did in good form. And if you feel any pain, stop and ask the experts to come confirm your form is good. 

Eat after working out

Now that you’re done with the workout, you need to eat so your body could recover. The most important component that needs to be in your food after you’re done is protein, because it promotes muscle growth and recovery. So, make sure you’re eating lean protein, but you should also include carbs to replenish the energy you lost.

Sleep well

One of the most important factors that contribute to post-workout recovery is sleeping well, and it’s something you really need to keep in mind. If you don’t get enough rest after working out, your body won’t recover as well or as fast as it should. So, make sure you get 7 to 8 hours of sleep on a daily basis.

Working out is great and everything, but you need to do it right. Starting from the food you eat before you go, to what you do during the exercise, there are some pointers that you should keep in mind because they will make a huge difference in your muscle growth and your body recovery afterwards. So, always eat right, ask for help, and rest well after you’re done. 

Image source: unsplash.com

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