Maximize Your Workouts!

You get ready, get your gym bag together, pack a change of clothes, make sure you have your water, load your I-Pod up with music, fight traffic on your way to the gym, spend 10 minutes trying to find an empty parking space, go through the front door check in process, lock your gym bag up, head out to the gym floor only to find that all the cardio machines are full – and there’s a line!  Or you were going to work upper body – and someone is using the piece of equipment you intended to begin with.  Whew!  It’s a workout just getting ready to workout!  And all this was done by you, of your own free will, taking time out of your day – why? 

“Because I need it!” (you say to yourself!).

So the question presents itself – If you are going to go through all of this just to get your workout done, why not maximize the time that you are there?

Here are a few simple tips, which I have found useful in Maximizing my Workouts to obtain the best results!

#1.  Get in – Get out!  There’s no need to spend more than 60 minutes on your workout!  And the good news is that on cardio days you could get in and get out within 30 minutes! 
The key to your exercise program is consistency every single week.  This means that you go to the gym and workout on a consistent basis.  Spending hours at a time in the gym will not only burn you out, but also take much needed time from your day.  So get in – get the job done, and get out!

#2.  Fuel Your Body Before Your Workout!  Can’t drive on your vehicle on an empty tank of gas, can you?  The same is true with our body.  For it to perform we need to provide it with the proper fuel needed for the task at hand.  Since going to the gym is going to require additional amounts of energy, you are going to need extra fuel!  Within the hour before your scheduled workout you should include some form of Complex Carbohydrate – your body’s main source of energy.  This would include foods such as oatmeal, potatoes, brown rice, and whole wheat bread.  Have you ever felt week or even sick to your stomach while working out?  It could be that you are running out or lacking – Fuel!  So eat up!

#3.  Hydrate Yourself During Your Workout!  The water lost to sweating must be replaced as soon as possible, or you will run the risk of dehydration.  Your body can only handle about a four to five percent fluid loss.  Once you reach that level, you will feel sick, tired, and headachy.  Water is extremely important to good health, and the more water that you drink; the more fat is used as fuel because the liver is free to metabolize stored fat.  So drink up!

#4.  Fuel Your Body After Your Workout!  During the first 20 to 30 minutes after a workout, the body is more interested in using nutrients for muscle repair and production than for fat storage.  At this time, eating a Simple Carbohydrate that can be released quickly into the blood stream helps to speed up recuperation and aid in the production of lean muscle tissue.  It is best to raise insulin levels sharply to take full advantage of the post-workout window of opportunity, so eat some simple carbs like bananas, grapes, apples, pears, peaches, etc.  Throw in some protein to aid in muscle repair and help reduce soreness.  Again – eat up!

Following the above tips will assist you in Maximizing Your Workouts and reaching your Fitness Goals.  You work hard – now work smart and enjoy the results!!

See you in the gym!

David