5 Ways to Improve the Results of Your Last Workout
You pride yourself in sticking to your weekly gym routine, and now you’re finally seeing results after weeks of consistent workouts. You’re feeling so great after your last session that nothing can keep you from doing more. You’re super motivated to keep going to achieve the body you desire and mark the fitness goals you’ve written down in your planner. This surefire attitude works great in fueling your passion, but that’s only half of the fitness equation.
You’ll need to find ways to sustain the results of your previous workout. It may require some extra effort on your part, but at times it can be as simple as tweaking your overall fitness regimen. Curious as to how you can improve? Read on for some tips to keep you pumped up and psyched for your next gym session.
Improving from Your Last Workout
- Get adequate rest and sleep
It might surprise you why rest and sleep are on top of the list when we’re talking about how to improve on your last workout. The truth is, our bodies require 24–48 hours of rest after an intensive routine. The body needs adequate amounts of rest to recover and repair. This is also the perfect time to catch up on some zzz’s so you can regain your strength to resume gym sessions in a day or two.
- Use a variety of speeds and equipment
Adding variety to your exercise reps and using different gym equipment can help you sustain your workouts. It also works to keep your routine interesting. Alternating between fast and slow reps every two or three weeks can increase your muscle strength and size. While changing reps help you achieve muscle tone, using various gym equipment and exercise tools can widen your strength and weight training options. Experts discourage using exercise balls and instability discs as it is an ineffective way of growing muscles and producing force. Using instability devices can decrease your force, so it is best to use rigid platforms or benches rather than exercise balls, discs, and boards. Opt for resistance bands instead as these tools add intensity to your current workouts. They can even serve as creative alternatives when you can’t go to the gym.
- Nourish your body with protein and carbs
Choose a fiber- and protein-rich breakfast to provide energy during gym days. Daily calorie intake should include 45–65% carbohydrates. Get your daily fuel from complex carbs such as whole grains, fruits, vegetables, and beans. Protein is crucial for muscle growth and repair. It can also serve as an alternate energy source when carb levels are low. Choose lean protein low in saturated and trans fats.
Besides carb and protein, you’ll also need an abundance of fruits and veggies to give you much-needed fiber, vitamins, and minerals. You can use the rainbow technique to ensure a variety of fruits on your plate. You can even bring dried fruit or raw veggies as gym snacks.
You’ll need to fuel up before exercise to ensure you have enough stamina. This meal should feature a balance of carbs and protein. Bananas, berries, grapes, oranges, nuts, and peanut butter make terrific power meals.
- Track your progress
It’s essential to document your fitness journey. Take note of the duration of your exercise as well as the calories you consume. If you see a consistent improvement in your weight, no matter how many grams or a few pounds, this counts as an achievement and should motivate you to continue pressing on towards your goal. Your fitness tracker can be a simple notebook. You can also use a fitness app or strap a fit bit on your wrist as a trendy alternative instead.
- Use music to motivate you
Music can help pace your workout and eliminate the boredom of fitness routines. Upbeat music and catchy lyrics can inspire you to finish a few more reps or add one more round of cardio. Be wary of your playlist, though, as songs with seemingly strength-inducing titles may work contrary to your grind. Look for hip-hop jams or adrenaline-pumping rap, or you may even add a K-pop or Zumba rhythm to keep you in the zone.
Sustaining your last workout requires sufficient motivation as well as a healthy combination of rest and nutrition. Persevering toward your desired figure and fitness goal is made more comfortable with the use of exciting devices and various gym equipment that can challenge personal strength and stamina. Music can also enhance your gym routine and give you the needed motivation to push further until you’re the best version of yourself.