Regular workout is one of the best things you can do to strengthen your muscles and bones, improve cardiovascular health, reduce stress, promote better sleep, and boost cognitive functioning.
However, what if I tell you that you might not be getting the best out of your workout? The fact is, simply sweating out at the gym is not enough to maximize the body's true potential, that’s the reason some people aren’t getting the expected results even after training six days a week.
Are you someone who is regular with the workout but still not gaining the expected results? There are some common mistakes that might be sabotaging your performance and not allowing you to get the most of your workout.
Proper fueling is the most important aspect of improving workout efficiency. No matter how hard you train at the gym, you won’t see the benefits if you are not fueling your body with the right nutrition. Let's have a look at the tips for proper pre and post-workout fueling.
The way you fuel your body before a workout can make a big difference to your performance and recovery. That's the reason I never suggest anyone train on an empty stomach, if it's hard for you to have a pre-workout meal then I would suggest you have at least a protein shake prior to workout.
You should be eating your pre-workout meal about 2 hours before the training session, it should consist of food items that contain slow-digesting carbs and lean protein. Your pre-workout meals should provide sustained energy, boost performance, preserve muscle mass, and hydration.
Supplementing with BCAAs can drastically improve energy levels and may help in preventing muscle catabolization while improving muscle protein synthesis.
What you eat just after your workout defines the efficiency of your workout. A post-workout meal should be the biggest meal of the day with fast-digesting carbohydrates and lean protein.
To maximize the protein synthesis, we recommend having a whey protein shake within 30 minutes of the completion of the workout.
Are you suffering from frequent digestive issues? Your gut is where all the nutrition is absorbed and poor gut health might be the reason behind the decline in workout performance.
Your digestive tract is the engine where the fuel is converted into energy and an inefficient engine can not produce maximum performance.
A study published in the European Journal of Clinical Nutrition investigated the effects of probiotics on fat loss. Researchers found that volunteers who were given probiotic-enriched yogurt experienced greater fat loss in comparison to placebo.
Body’s natural recovery process is initiated while you are in a state of deep sleep. The quality of sleep you have plays a very crucial role in your workout performance.
Sleep deprivation not only slows down the muscle-building process but also disrupts the hormonal balance that could lead to reduced efficiency.
Sleep deprivation may lead to increased levels of stress, mood swings, impaired cognitive functioning, and fat gain. Study proves, sleep seems to have a prominent effect in preventing muscle breakdown and promoting fat loss.
Additionally, sleep quality also has a direct impact on testosterone levels. A 2015 paper found that: Day-to-day testosterone levels were significantly decreased by 10 to 15% in young men who underwent just 1 week of sleep restriction to 5 hours per night.
We formulated “SLEEP WELL” with all the natural ingredients that are scientifically proven to improve the quality of sleep.
Post-workout stretching is one of the most neglected aspects of the training that is surely ruining your workout efficiency.
Whether you like endurance training or strength training, 10-15 mins of the post-workout stretching session are essential to ensure maximum efficiency of the workout. Here are some of the benefits of stretching after a workout:
Overtraining is not just a problem for professional athletes who train very long hours, persistence imbalance between training and recovery may lead to overtraining.
Overtraining can lead to workout injuries, muscle soreness, joint pains, lack of motivation, and mental fatigue.
Paying attention to your training routine is the best way to self-analyze the issues, if you see the gradual decline in strength and motivation then it might be because of overtraining. How to deal with overtraining?
Last but not the least, too much cardio is one of the common reasons that sabotage your progress, especially when you are training to gain strength and size.
There is a delicate balance when it comes to cardio; not enough cardio can lead to poor cardiovascular health and too much cardio may lead to losing muscle strength and size.
Optimum cardio duration should be anywhere between 20-40 minutes. If you do more than this, you will hit a training plateau where your workout performance will decrease. Supplementing with BCAA while exhaustive cardio can assist in decreasing muscle catabolization.
The time you dedicate at the gym is just 5% of the day, what you do in the rest of 95% does make the difference. Improving body composition and physical performance requires a definite plan that can fulfill the body's nutritional needs, improve gut health, and enhance sleep quality.