How to Get the Most out of your workout, without doing more!
Do you find yourself busting your butt in your workouts but you’re just not seeing the improvements you are looking for? Are you focused on strength training, doing less cardio, trying to lose weight, and build lean muscle but you don’t look like you’ve been hitting the gym any harder?
There are 4 main factors as to why you’re not seeing the results from all of your hard work:
- You might not be pushing yourself hard enough
- You might not be eating enough
- Timing of food around your workouts could be the problem
- Maybe you’re not sleeping enough
All of these things separately or combined can play a major role in why you are not seeing the results you are looking for.
1. First, let’s Talk about the workout it’s self:
Are you truly pushing yourself?
When it comes to weight loss and building lean muscle you have to push yourself with each and every workout. Adding one more rep, improving your speed, increasing the weight. If you don’t continue to push yourself your body won’t get stronger and you will not be able to build the lean muscles you are looking for.
How to know if you are pushing yourself?
- Your last rep should be almost impossible to push out, if it’s not, you are not lifting heavy enough…Increase your weight.
- Are you increasing your weight, speed, or reps weekly? Your goal each week should be to get a little better, faster, or heavier. You don’t need to push all three each week but each week you should be improving on at least one!
- Are you doing too much cardio? If you are trying to build lean muscle, you don’t need more than 15-30 minutes of cardio 3 times per week. More than that you may be burning more calories than you need, and taking away from the energy your body needs to build lean muscles.
2. Are you eating enough?
Your body needs the proper fuel to build lean muscle. I know you have heard a million times “To lose weight you have to be in a caloric deficit”. Yes, this is true, however, most people under eat even when trying to lose. If you are trying to lose weight and build muscle you have to feed your body properly to push through those workouts, to have the energy for the workouts, and to give your body the fuel to burn during the workouts!
If you haven’t used my macro calculator tool to calculate your macros yet, there is no time like the present to see exactly how much food you should be feeding your body! If you are looking to lose weight and build lean muscle you should actually be eating at the Maintenance Level as this will allow you to lose weight and properly fuel your body to get the most out of your workouts and build that lean muscle your looking for.
You can’t build muscle out of nothing, your body needs food.
3. Timing of food around your workouts:
This might be the most important thing you can do for yourself to get the most out of your workouts. Like I mentioned above, your body needs fuel to build muscle, so providing it with the proper fuel 30 minutes before and within 30 minutes of completing your workout is key.
Also what you are feeding your body is just as important. Your body needs very specific nutrients before and after your workouts.
- Caffeine: To give you a boost of energy
- Creatine Monohydrate: Increase muscle strength and endurance
- Beta-Alanine: To decrease muscle fatigue
- Pure Dexanhydrous Glucose: Increased stamina and awareness. But also helps to shuttle energy and protein directly to your muscles, bypassing your liver.
- Hydrolyzed Whey IsolateProtein: To feed your muscles!
This combination can be tricky, and even trickier is having that meal ready. This is why I ALWAYS recommend and personally use a pre and post drink/shake to give my body exactly what I need!
My pre-workout drink of choice is Megawatt, pink lemonade flavor from 1st Phorm. It tastes incredible and I get a boost of energy without feeling jittery! I only take half a scoop that is all I need.
My pre-work protein shake is: 1/4 scoop of Ignition and 1/2 scoop of Phormula-1. This gives my body the fuel it needs to power through my workout and fuels my muscles to.
Ignition and Phormula-1 is also what I drink post-workout, however post-workout I drink 1/2 scoop of Ignition and 1 full scoop of Phormula-1.
The combination of Ignition and Phormula-1 is the best way to feed your body before and after a workout. Ignition rapidly replenishes glycogen which equates to muscle energy. And Phormula-1 is a rapid assimilation protein, which means it gets to your muscle faster, reducing recovery time, and soreness.
Sleep is the easiest thing you can do to get the most out of your workouts
Sleep is an essential fuel you need to feed your body. If you are not getting a minimum of 7 hours a sleep per night you are not doing your workouts any justice. The proper amount of sleep is going to give your body time to recover. It will give you the energy you need to really push yourself at the gym. Sleep is going to assist in your overall function
So if you are not getting a minimum of 7 hours of sleep you need to make time for sleep. I actually recommend getting between 8-9 hours whenever possible!