5 Things You Can Do Today To Improve The Results of Your Workouts!
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Are you out there doing workouts and not seeing any results?!
That must be frustrating!
And I’ve been there… I used to slave away on the elliptical day after day waiting to lose weight and see muscle tone.
Not that there’s anything wrong with the elliptical, and it can provide great cardio benefits, but want to know what it’s not great for?! Body composition change and strength gains!
Now, when it comes to improving the results of your workouts, you don't need to wait for the perfect moment or invest in an expensive gym membership. In fact, there are simple and effective steps you can take today to maximize the benefits of your exercise routine. Whether you're a seasoned fitness enthusiast or just starting on your fitness journey, these five tips will help you get the most out of your workouts and achieve your fitness goals.
Here goes…
1. Eat Before and After: Fasted Workouts Aren't All They're Cracked Up to Be
One common misconception is that working out on an empty stomach, also known as fasted workouts, is the key to weight loss. Despite how that might make sense in our minds, that’s not exactly how things work… While it is true that when we workout in a fasted state that our bodies pull energy from more fatty acids than if we workout fed and it pulls energy more from carbohydrates, this DOES NOT necessarily lead to more weight loss.
Instead, eating strategically before and after your workouts can have a significant impact on your results. Consuming a light meal or snack containing carbohydrates, and maybe some protein, about 30 minutes to 2 hours before exercising provides your body with the necessary energy and nutrients to perform at its best.
After your workout, refueling with a balanced post-workout meal or snack helps with muscle recovery and replenishes energy stores. Aim to include a 25+ grams of protein and some hearty carbs.
This food before and after your workout ensures you have the fuel needed to push harder and recover faster, ultimately enhancing the effectiveness of your workouts.
What does this look like in real life??: Have an apple 60 minutes before your 4:00 workout, have a dinner that includes a protein and a veggie or starch around 6:00.
2. Challenge Yourself Appropriately: Push Beyond Your Comfort Zone
One of the primary principles of fitness is progressive overload, which means gradually increasing the intensity or resistance of your workouts. If you find that your workouts are becoming too easy or routine, it's time to up the challenge.
It's essential to push yourself, but within reasonable limits. Progress should be gradual to avoid injury. Whether it's adding more weight to your strength training exercises, increasing the duration of your cardio workouts, or incorporating new exercises, the key is to challenge your body to stimulate growth and change.
Strive for a balance between pushing your limits and avoiding overexertion. To this point, we don’t need to crush ourselves every single day, but here and there, we need an appropriate challenge to see change.
What does this look like in real life??: Pick two days a week that you’re going to aim to challenge yourself. Hypothetically: On Monday, you’re going to run a little further. And on Wednesday, you’re going to use 5 pounds more on your squats than you did last week.
3. Don't Overcomplicate Things: Simplicity is Key
Workouts don't have to be complex or time-consuming to be effective. Overcomplicating your fitness routine can lead to frustration and inconsistency.
Remember that a 10-minute workout in your living room can be just as beneficial as an hour-long gym session. The key is consistency.
What’s the best workout routine?? One that you’ll actually do and enjoy. Find workouts that you like doing and can realistically fit into your schedule. Home workouts, bodyweight exercises, and short, high-intensity workouts can be excellent options. Keep it simple, stay consistent, and you'll see results over time.
What does this look like in real life??: Create and write down 5 workouts you can do in 10 minutes or less that don’t require any equipment or much space. This way you have pretty much no excuse not to do it. Something like 10 minutes of as many rounds of 10 squats, 10 situps, and 10 jumping jacks as you can would do the trick.
4. Plan Where You Can: Include Strength and Cardio Workouts
A well-rounded fitness routine ideally includes both strength and cardio workouts. Strength training helps build lean muscle mass, boost metabolism, and improve overall body composition. Cardio workouts enhance cardiovascular health, burn calories, and increase endurance.
When you can, plan your workouts to incorporate both elements. Aim for at least 1-3 strength training sessions per week. Additionally, include cardio activities like brisk walking, jogging, or cycling to get your heart rate up and burn extra calories. Remember that even daily activities like walking count towards your cardio goals.
Note here: When I say strength training, that doesn’t mean you need tons of weights or equipment. It might be better to say resistance training…. because movements like pushups and squats count, even if you’re not using weights.
What does this look like in real life??: Look at your week and schedule and pick at least 3-4 days that you’re going to work out. Include walks, resistance workouts, gym time, home workouts, etc. Aim to include some cardio and some strength each week. If we don’t plan for it, it’s easy to keep putting off.
5. Hydrate + Consider Electrolytes: Fuel Your Body Properly
Proper hydration is crucial for optimal workout performance and recovery. Dehydration can lead to fatigue, decreased endurance, and muscle cramps. Make it a habit to drink water throughout the day—aim for 1/2 of your body weight in ounces per day—and consider sipping on water during your workouts, especially if they're intense or lengthy.
In addition to staying hydrated, consider adding electrolytes to your routine, especially if you sweat heavily during exercise. Electrolytes help maintain proper muscle and nerve function and can be found in sports drinks or through natural sources like bananas and coconut water. Or, you can simply add a pinch of salt to your water! Maintaining the right balance of fluids and electrolytes can help you perform better and recover more effectively.
What does this look like in real life??: First do the math on how much water you can aim to drink. Then, consider where you are right now with your consumption. Depending on how close or how far you are, start to increase reasonable amounts over weeks until you get to your goal. Then, you can attach drinking water to certain events, like I have a glass of water with each meal and after my workout. Or, you can set alarms to remind you to drink during the day. Create the supports you need to make it happen.
Sometimes the things that can help us the most aren’t that sexy of complicated, and so sometimes are overlooked. I imagine these 5 items fall into that category.
But, here’s the thing, improving the results of your workouts doesn't require a complete overhaul of your fitness routine. By sequentially implementing these five simple tips, you can enhance the effectiveness of your workouts, work toward your fitness goals, and enjoy a healthier and more active lifestyle.
Above all, remember that consistency is key, and making these changes a part of your daily routine will yield long-term benefits for your overall health and well-being.
How many of these do you already do?? Which one do you want to add? Let me know in the comments or send me an email at sara@nutritionforlifeproject.com.
Also, if you ever want to talk about your personal fitness plans, I’m here for you and would love to help you! Reach out!
As always, thanks for reading,
xoxo,
Sara