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Do you want more effective workouts that help you get good results and work your muscles in the best possible way? That can be accomplished with a few simple adjustments.
All exercise is good , you need it to have better health, a better quality of life, a slower and more functional ageing process, and even a better state of mind and humour, but you have to understand that the way you do it it can depend on the goals, and if you want more benefits besides being healthy, then you need to follow certain “rules”.
Experts say, for example, that it is very important to train with weights at least twice a week, but they also say that exercise is not the only thing you need to get the best results, you should also take care of things like diet, hours of sleep and physical activity you do the rest of the day, and it all adds up to more benefits.
If you want more effectiveness with your workouts, then you shouldn't just focus on loading more and more weight or increasing the hours you spend in the gym.
More effective workouts: 7 keys to get better results
If you want to get better results with your workouts, then you have to have variety. This refers to not training in the same way every day, since your body can get used to doing the same thing all the time and that makes the exercise no longer challenging.
You have to combine different types of exercise (cardio, weights, mobility, resistance, etc.), but also play with the intensity levels, the duration of the routines, the weight, and the number of repetitions, so that everything remains challenging, in addition to making sure you work each part of the body correctly.
Some studies have determined that having a proper diet helps to obtain around 70% of the results, so you should not only exercise, you should also eat well.
It is important that you have enough protein, carbohydrates, fiber, healthy fats, and a good amount of essential nutrients, so that you have energy and so that you can also help your muscles grow and become strong. You can even add shakes with protein supplements to top it off.
Overtraining can also kill your progress, as your muscles become depleted and your performance and performance can be negatively affected .
What is recommended is to leave at least one day of training for the same muscle group, so that you can recover and have enough time to work on everything that interests you, but also to avoid fatigue and reduce the risk of injury.
You don't just need to lift weights to get lean, toned, and big-muscled. It is important to work on flexibility and mobility, as this allows you to have a correct range of motion and to be able to perform your exercises in a better way, with proper technique.
In addition, these exercises can also be used to relax the muscles after a workout so that you can perform your daily activities without problems and without pain.
Just as it's important to have variety, you also have to play around with your weight training, because there's going to come a point where you just can't carry any more weight.
What you can do is alternate between the number of repetitions and the weight, with routines in which the weight is lighter and the number of repetitions is higher, and others in which the weight is high and the repetitions are less.
Recovery is essential, this is because muscles do not grow while you are training, but during moments of rest and recovery .
It's important to get enough good quality sleep, as this gives you energy to perform better, while recovery after workouts helps your muscles relax and grow. Also, this is a good time to have a protein shake or to have a snack to help you replenish everything you lost.
You will not see results if you are one of those who only go for a run on Saturday or go to the gym without perseverance, a routine and a plan.
If you want the workouts to be effective, you must work the muscles a minimum of 3 days a week, with a clear plan that helps you determine which exercises you need and are the ones that will lead you to the goal you have in mind.
[ Via GQ Mexico]
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