Winter work out tips
You may be working your butt off during exercise, but did you know what you do before you even start has a lot to do with your success during your workout? Eating the right foods, doing the right stretches and even getting the right playlist to get you pumped will ensure that you will get more from your next session.
Fuel yourself the right way
Food is your fuel; what you put into your body is exactly what you will get out of it. If you are training hard and at a high intensity such as a session involving weights and cardio it is important to eat food that will give you the energy to perform at this level.
At least one to two hours before training it is worthwhile eating something light with some protein and carbs, however it’s best to avoid anything high in fat and fibre as it takes longer to digest and can cause bloating and discomfort whilst training. Some snack suggestions include a protein shake, a banana, oats, rice cakes topped with a quarter of avocado or hummus and tomato or a teaspoon of peanut butter and sliced banana, and Greek yoghurt with fresh fruit mixed with protein powder.
Have a plan for your session
Going to the gym and just making it up as you go along is better than nothing but you will never see any dramatic results. Don’t waste time by not knowing what you are doing with your session. For best results follow a program designed for your goals. This way you will know exactly what exercises to do, the number of sets and repetitions necessary for each session and the intensity you need to train at. If you are unsure, hire a trainer to teach you correct technique and get a program that will set you on the path to success.
Prepare your body
Many of us are time poor and either roll out of bed and straight to the gym or spend eight hours a day sitting in front of a computer then demand our body to be strong and move freely. How can we possibly expect our bodies to move freely when it’s been stuck in the same position for eight hours or more? This it’s why it’s essential to add the pre-warm up in to your workout time to get your body mobile and help avoid injuries. For 10 minutes do some stretches using the foam roller to massage your body, getting deep in to your tight muscles and fascia. After this step, you’re ready to start your warm up.
Have a killer playlist
If you love listening to music while working out put together a playlist of your favourite fist pumping tunes. We all know the positive effect music can have on us. Initially it will put you in the mood to get your butt off the couch and to the gym and then give you the extra motivation to push hard throughout your workout. With the endless variety of music apps to choose from these days there are no excuses for not having a playlist that will inspire you to work harder.