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Everybody wants to hit the gym and get the best results possible in the shortest amount of time. The last thing you want to do is to spend long hours at the gym, break a sweat, shed blood and tears and get so-so results. It is possible that you are not taking advantage of your exercise time. And after all, time is money.
Here are five especially efficient strategies, based on the latest research, to get the greatest benefit out of every single one of your workouts.
Lift Weights To Lose Weight
“When you just do cardio, you’re sabotaging yourself,” says Jacob Wilson, Ph.D. certified strength and conditioning expert and partner at the Journal of Strength and Conditioning Research. Without question, when doing cardio, you definitely burn more calories than when doing strength training. This is, of course, assuming that your workout intensity and length remain the same.
“If you burn more calories by doing cardio, then how come strength training is better for weight loss?” You ask. While cardio momentarily boosts your metabolism, after you finish your workout, your metabolism shoots right back down, and sometimes even lower than pre-workout. On the other hand, when you do resistance training, you build muscles and muscles increase your natural metabolism levels to sky-high levels. This means that you burn more calories while resting and watching TV. And in the long run, this is more efficient for fat loss.
Listen To Music
Everybody knows that listening to music gives you the motivation and the rush of adrenaline to do the extra rep or run the extra mile. But did you know that listening to calming music can also lower your heart rate and blood pressure? This quickens your recovery and helps build muscle faster. In one study of 30 people, individuals that tuned in to music (particularly slow, moderate music) after their exercises recuperated quicker than the people that went without music.
Try Out CBD Oil
CBD oil (or Cannabidiol) is a well-known supplement used to reduce symptoms of most physical and mental diseases. CBD is a natural, non-addictive, and non-psychoactive component obtained from Cannabis Sativa plants, which is known to interact with the cell-signalling endocannabinoid system of the body. Support of this system means that after intake users can experience various CBD oil benefits, including pain and anxiety relief, increased energy levels, faster post-workout recovery, improved mood and concentration, better sleep. CBD marker offers various options for consumers such as CBD oils, capsules, energy and protein bars, water, topicals, and many others. Take some time to find the best CBD oil product that is safe, yet effective and can fulfil your individual needs.
Limit Your Workout
Don’t stretch your workout longer than it needs to be. Instead, try to limit your practice to only 20 to 40 minutes. If you are working out longer than that, the chances are that you’re not working out as hard as you could (should) be. And truthfully speaking, spending longer than 40 minutes at the gym is just not that beneficial. 10 minutes of HIIT (high-intensity interval training) is as efficient as 30 minutes of steady-state cardio.
Why? Because you are working your butt off in the short amount of time, you do HIIT training. This raises your heart rate beyond what is possible with steady-state cardio. Plus, HIIT training has an after-burn effect that lasts up to 24 hours after your workout. In addition, HIIT training can easily be done at home, with no equipment. Which means even though gyms are closed during the pandemic, you have no excuses.
Maintain Proper Nutrition & Water Intake
Proteins (amino acids) are organic compounds and the building blocks that form muscles. However, in this day and age, most people don’t nearly get as much protein as they should. Therefore, if you want to get a six-pack and killer biceps, then you have to take lots of protein. If you’re going to lose weight, then the recommended amount of protein to take is 1.6 to 2.2 grams per kg. In case you are an athlete or a bodybuilder, then you should take 2.2 to 3.4 grams of protein per kilogram. For best results, you should take protein supplements right before or after your workout.
Another vital part of nutrition that people don’t pay enough attention to is water. Water is especially powerful when you’re attempting to lose weight as it improves your digestive system, breaks down fat more effectively, and reduces your appetite. It will take a few hours for your body to take in the water you just drank. So don’t just drink water right before your workout (that will just make you feel bloated) but make sure to actively drink plenty of water throughout the day.