There are many little tricks that can positively influence your workout. This is how you make the best out of every workout!
We all have those days when the workout is going really smoothly. It feels good. You're strong and bursting with energy. Everything is perfect. You're full of power, super motivated and you're on a real roll with your workout.
But... then there are days when nothing works. Somehow you're aimless, take forever to finally create the perfect playlist and stop working out after a few minutes. You quickly snort and accept that things just aren't going well today.
Yes, that's how it is for the best. It doesn't matter whether you're a hobby athlete or a professional. You feel weak and bad because you didn't pull it off. And even worse, you're disappointed in yourself. There is no sign of happiness far and wide.
Of course, this is not a call to just skip the workout. But at the end of the day, our time is really precious. We shouldn't waste it on half-hearted workouts.
Luckily, though, there are a few very simple things you can do to hack your workout easily.
With these 7 little hacks, every workout will be a success:
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Fill your power tanks properly
Yes, you've probably heard it a thousand times. But it's really important that you provide your body with the right foods. Especially Before training!
Have you ever seen a High Intensity Training on an empty stomach or even tried a pizza? Not so true, is it? You simply have no power. No wonder, where should your body take it from?
If you're interested in cardio workouts - like. Running or HIIT, trainers recommend eating high protein and high carb. The best time is 60 to 90 minutes before the workout. A smoothie with almond milk, bananas, some oatmeal and berries is particularly suitable for this.
Those who have strength training on the schedule should reach for a dish in which carbohydrates and protein are balanced. Ideal are fish, chicken or tofu with sweet potatoes and a handful of vegetables.
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Make a battle plan
Wandering around the gym or home like a lost puppy and not knowing what's due and when? Yes, you can quickly feel overwhelmed.
That is also the reason why group courses are booming. The trainer tells you what to do and that's it. No time for feeling lost.But if you prefer to work out on your own, you should click through a few fitness apps. The selection is huge. There's something for everyone.
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Change the training program regularly
If you do the same workout day in and day out, you'll notice it in your muscles that are no longer growing and in shrinking motivation. The muscles get too little new stimuli and have become accustomed to your workout.
Time to show them something new! This is easy to do by changing your workout plan - you can vary the exercises, increase the intensity or increase the duration. And you'll have sore muscles again :)
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Warm up
Believe it or not - stretching before a workout isn't just good for professional athletes or people with too much time on their hands. Stretching is mandatory to get more out of your workout.
Stretching reduces the risk of injury and can even improve your performance. Check out our Warm up training by. There's a lot of inspiration here. -
Pay attention to correct execution
If a trainer scolds you for not performing an exercise accurately, don't be offended. He's not doing it for fun. If you do exercises incorrectly, you can get bad injuries or miss the mark.
Both can make the goal you set for yourself a distant one. When you start training, you should take plenty of time. Technique always comes before speed! A mirror or a friend can help you check if you are doing everything right.
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Start with exercises you are not comfortable with
Everyone has exercises that are really hard. Most of the time we try to avoid them, or if we do, we add them at the very end of the workout. But you shouldn't do that.
Put exercises that you are not comfortable with at the beginning. You still have power and the exercises will fall easier. If you put the most difficult at the beginning, you can be motivated for the whole workout. The last exercise should be one that you are comfortable with and enjoy. This way you have a positive conclusion.
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Track your workouts
When your heart literally wants to jump out of your chest during a cardio workout and you feel close to collapse - I'm sure everyone has experienced that. Having a fitness tracker that tells you how your heart is doing can be very helpful.
The tracker not only shows you important data, it also motivates you to give even more. Gone are the days when you had to wear chest straps to measure your heartbeat. There is a large number of really stylish high-tech Fitness wristbands with many great additional features.
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Take enough time to relax
After exercise, muscles need time to recover. This can take 24 to 48 hours, depending on the intensity and exercise. If you don't take enough rest, you ensure that your muscles can't recover. Sleep, by the way, is also a big part of rest.
Treat yourself to a relaxing bath with a fragrant bath bomb by candlelight with pleasant music. :)
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Face your friends
Yes, challenges work wonders. If you didn't feel like working out before, things suddenly look different now. Motivating each other and pushing against each other spurs us on.
It's not about you competing with the best of the best. But a fun workout with friends will bring a big dose of motivation. For example, you can do this squat challenge: If you do less, you have to pay the other person for a coffee.
If you prefer to be a little anonymous, you can help yourself in the app store. There are now fitness apps that allow you to measure yourself against others. Completely anonymous and without coffee :)
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Get a serving of protein
What you eat after the workout is at least as important as before. If you have just finished strength training, you can improve the result if you eat protein 15 to 20 minutes afterwards. Whether as a shake or simply in the form of natural yogurt with fruit is up to you. If you're not a yogurt or protein shake fan, here are a few others delicious snacks rich in protein.
Without enough protein, your body will not be able to build muscle and repair "damage" left by the workout.
Our conclusion:
You can't be in top shape every day. But the 7 little things increase the probability of being in good shape. If it doesn't work out - don't worry about it. Then just do a round of yoga or go for a very long walk. The most important thing is that you move.
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