ACCORDING TO RESEARCH
- Lift weights: If you just do cardio, you’re sabotaging yourself, Your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate. Those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years.
- Listen to music: Everyone knows that your favorite tunes can fire you up for a workout, Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery. Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. It will help your blood pressure and heart rate get back to normal and recovery happen ASAP.
- Swap stretching for a dynamic warmup: Don’t stretch in vain. people who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed typical “bend and hold” stretches. The same thing happens with your muscles and tendons. However, dynamic bodyweight moves increase blood flow and improve your range of motion without compromising your muscles’ and tendons’ elastic properties. So for instance, if you’re about to go for a run, it’s a good idea to move through about five to 10 minutes of lunges, knee raises and leg swings before hitting the treadmill.
- Preface your workout with carbs: You might think of carbo-loading as something you do to run a better marathon. But eating carbs before your workout can also help you during those intervals, Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body is going to put forth a better effort and get a better value, both in terms of caloric expenditure and muscle growth, than it would if you were in fasted state.
- Do intervals: Minute per minute, high-intensity intervals periods of all-out effort interspersed with short, low-intensity breaks come with more cardiovascular and fat-loss benefits than any other workout, people who performed a 20-minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute, To burn similar calories, follow the workout’s protocol: Perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.
- Drink water: We find that many people are dehydrated when they show up to the gym, We recommends everyone drink ½ to 1 ounce of water per pound of bodyweight per day. To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself both before and after a sweat class, You shouldn’t be losing more than 2% of your bodyweight.