Ways to get Maximum Results from Workout Sessions

One should live in the present and not in the future is a famous wise saying with several meanings. The quote should apply to every area of a human's life, including when they hit the gym. The real purpose of the statement above is to enjoy the moments you find yourself in and take advantage of them to live a fruitful life.

In a way, you can also depict that it tells you to focus on the process and not only on the goal. So instead of going to the gym with the mindset that you would only like to gain your dream body or lose XYZ calories, you have to ensure you are always eager to work out.

Not being eager means you are not happy doing it, and not being so glad to do it means you will not be consistent. So below are plentiful ways to get the most out of your workout session:

1. Follow the rhythm and listen to the song

According to statistics by headphonesaddict.com, 7.11 billion people listen to music, which means you probably listen to music and currently have a favourite song. You can listen to music before, during, and after your workout session. See the details below.

I. Before a workout

It's a good idea to listen to music pre-workout. According to this short study, researchers hired ten resistance-trained men in their early 20s to experiment. The men performed bench press exercises in two trials.

In the first trial, they didn't listen to music beforehand; in the other, they heard a piece of music they enjoyed 3 minutes before they went for a workout. The results showed that the music had a significant effect on their performance. Their power output and barbell velocity have significantly increased by 15.4%.

II. During a workout

It is a bit more complex than listening to music before a workout. Music can either be good or not so great for you during exercises. If you listen to a piece of music with low to moderate intensity, you will likely work harder because your mental picture of your workload will reduce.

While music is great, you are advised not to use it for every workout. Your hearing becomes more sensitive during training, and with a loud song playing in your ears, you may lose track and get injured. You should check this out as it provides more contexts.

III. After a workout

Listening to music after a workout helps you recover faster, according to the Indian Journal of Physiology and Pharmacology. In the experiment, 30 men and women listened to slow music and were noticed to have recovered faster. This results from the boosted levels of serotonin and dopamine, which aid body recovery. The low to moderate beat music will help your heartbeat and blood pressure return to normal, contributing to your healing.

2. Don't rush it ”- use intervals

If you have read every word in the article so far, you will understand that the entire purpose of this article is to get the best out of your workout. When you put intervals into your training, you focus on your process more than your results, and you will likely get a better result with this approach.

According to a study from the University of Wisconsin-La Crosse, people who performed interval workout exercises for 20 minutes, including pushups, burpees, squats, and lunges, burned 15 calories per minute. You can perform a set of activities for 4 minutes, include a minute rest after each, and repeat four times, making it 20 minutes in total.

3. Try resistance exercise

Although cardiovascular exercises, such as long walks, running, cycling and swimming, are famous and more people might want to try them out, they are not the surest way to boost your metabolism. Cardio is beneficial for the brain and the health of your joints and helps increase your blood flow.

However, resistance exercises can increase your metabolic rate and help you lose weight. A good example of resistance training is weight lifting. A study from the Harvard School of Public Health shows that people who lift weight for 20 minutes daily for 12 years gain less fat than those who did cardio.

4. Carbs for work pre-workout ”- yay or nay?

As a bodybuilder or someone who exercises daily, you must also take carbs before you work out to get maximum results. You don't want to go into the exercise without eating well, and halfway into it, you are dead tired that you can't do anything.

When you consume carbs before your work, you are likely to put in more effort, and your body will get a maximum value. No wonder carbs are our body's primary fuel.

5. Quality sleep

Imagine this, you performed a 1-hour exercise during the day and only slept 4 hours at night, and the cycle continues for the rest of the week. You are not giving your body enough time to rest, which hinders your body's ability to return much stronger.

In the end, you feel tired after each exercise, and you wear out over time, reducing your ability to burn calories. Sleeping also aids your recovery; without adequate sleep, you may get symptoms from overtraining.

6. Drink water

During a workout, you are likely to burn out fats through sweats, which mean you lose body fluids from water and salt. The range differs, but people can lose 2 to 10 % of their weight in liquids. It is advisable to drink more water to restore the fluid you have lost to avoid:

- Muscle Cramps

- Injuries

- Head stress

- Low stamina

The amount of water you should drink before your exercise varies depending on your general body health and type, the type of workout (based on intensity and duration), and the weather condition.

Closing

Focusing on the process is the surest way to get the right results. As humans, you are likely to concentrate on achieving the goal while neglecting the amount of effort you must have put into the process.

Your mindset shift is significant in you achieving your goals as a bodybuilder. Now that you have learnt six out of many more ways to make the most of your workout, start taking advantage of them and get better results.