Achieving the body you want can be a long, strenuous journey, but you’ll only reach that point if you know what you’re doing with your workouts. Focusing solely on cardio, not using the proper nutrients, and not following healthy warm-up and cool-down routines are all common issues people face when exercising. Whatever your muscle training goals are, check out our simple tips for making the most of every workout.
MAINTAIN YOUR FOCUS
One of the worst things you can do for yourself during a workout is slack off. Losing your focus can lead to decreased results, overworking your muscles and potentially injuring yourself. Listening to music is a dependable way to keep your attention on the workout at hand, especially if you already have a pumped-up playlist prepared for the occasion — just make sure the music isn’t too distracting.
Too many earbuds are made to fit in your ear without ensuring they stay in place. This can really throw you off if you have to keep taking breaks to adjust and readjust your headphones. Wissonly Hi Runnerare built to stay put, no matter how much activity you do. It is a bone conduction earphone with long battery life and other powerful features. They’re also waterproof so they’re sure to power through every sweat session with you.
TAKE MORE TIME TO WARM UP
Organized sports stress the importance of a thorough warm-up, especially if you’re planning on pushing yourself that day. Unfortunately, too many of us forget the importance of warming up when exercising alone. Simply moving and ‘waking up’ your muscles isn’t sufficient — a dependable warm-up needs multiple types of stretches and enough nutrients to push you through the extent of your workout.
You may already have a few types of stretches you regularly do before every workout. While this is incredibly important to continue, try adding at least five new stretches per day to get your muscles moving in new ways, such as arm reaches, lateral lunges, or a plank stretch. Don’t forget to repeat these stretches during cool down as well.
Another way to prep your body for the workout ahead is to use a dependable pre-workout protein drink. Protein powder gives your body the nutrients and energy boost it needs to push through whatever fitness routine you have in store so you don’t lose your pace. Old School Lab’s chocolate powder supplement is great for both before and after your workout to effectively build muscles and enhance results.
BUILD MUSCLE AND BURN CALORIES
Leg day should never be skipped. Cardio and other calorie-burning workouts are vital for your long-term health, but they aren’t exactly all-encompassing. Resistance training like weight lifting helps increase your rate of metabolism so you both effectively lose weight and tone your muscles. Even if you tend to be cardio-focused, adding just one weight-lifting routine to your daily workout schedule can provide more sculpted, long-lasting results.
This hex dumbbell from Amazon Basics comes in different weights ranging fom 10-50 lb, depending on what your body needs. You don’t need an entire gym to tone your muscles — just one good-sized dumbbell that you know how to use can work wonders. Start with a few basic bicep curls and shoulder presses before moving on to calf raises, lateral raises, glute bridges and other more complicated exercises.
STAY CONSISTENTLY HYDRATED
Hydration is important both during your workout and throughout the rest of your day. The easiest way to keep yourself adequately quenched is by keeping a full bottle of water with you at all times. If you only depend on your body reminding you when to take a sip, you may not be as hydrated as you need to be in time for your workout. Always having a water bottle nearby may have you unconsciously reaching for an extra drink throughout the day without even thinking about it.
The Hydracy bottle is specially designed for anyone who needs a little help remembering to drink enough water, which, if we’re being honest, is probably most of us. The side of the bottle includes time notches from 8:00 AM through noon and 2:00 PM through 6:00 PM, designating the minimum amount of fluid your body requires if you expect to work out later. Once you’re familiar with the water markings, you can also use them to pace your hydration during the workout itself.
MASSAGE YOUR SORE MUSCLES DURING REST PERIODS
Many gyms include specialized massage rooms and booths, but these can cost a lot on top of an already expensive membership fee. Finding your own massage solution will save you money in the long run and help you find what works for your body in particular. The DACORM deep tissue massage gun is a top-tier option that uses deep percussive blasts to calm your muscles and your whole body after a workout for maximum results.
We know things can feel over-stimulating after a particularly rough session, which is why this massager is also incredibly quiet while it works your muscles. Typically, this massager sells for $250, but it’s currently available for over half off — an incredible discount on this cool-down essential. While the gym’s massage area may be a bit too pricey, this handheld option is remarkably affordable and provides an excellent method for calming your body after intense exercise.
