Working out is not as simple as it sounds, but it has plenty of benefits for your body and mind. Doing it correctly can make your life better and improve your health in the long run. Although it’s indefinitely helpful, many people give up shortly after starting because they don’t gradually increase the intensity, which is essential for letting your body get used to the new physical workout. Therefore, here are some tips to help you maximize your physical activity and improve your health.
Improve your sleep habits
Sleeping has one of the biggest influences on your life. If you can sleep well at night and stick to the same schedule, you’ll have more energy and productivity. Contrarily, lack of sleep leads to a continuous feeling of tiredness, sleepiness, and difficulty focusing on what’s important.
While sleeping, your body gets the necessary time to restore, and your tissues are healing while the muscles are relieved of tension. During sleep, you’re also forming memories and processing information; therefore, your whole body is recharging throughout the night. If you’re constantly working out, you should know that when you’re lifting weights, you create tiny tears in your muscles which are healing in your sleep.
So, if you’re having trouble sleeping but want to grow your muscular mass, you should look at your habits and make improvements where possible. You could change:
- Your room’s temperature by making it lower than usual
- Your caffeine and alcohol intake
- The wake and bedtime hours by making them consistent, even on weekends
Add supplements to your diet
Supplements are efficient only when you already have a balanced diet because your body needs the main fuel (carbohydrates, fats, and proteins) and a boost from time to time. If you think you need more energy for your exercises, consider:
- Pre-workout supplements, like beta-alaninefound in fish, poultry, and meat, caffeine, and creatine.
- Post-workout supplements, such as wheyin protein shakes, carbs, and micronutrients (seeds, nuts)
Suppose your workouts consist of yoga, walking, and core exercises, and you’re looking for other benefits besides building up muscle. In that case, you could try some food flavoring, like cranberry extract, to help digestion and support overall wellness. Among many other fruits, cranberries can provide your body with vitamins and nutrients, like vitamin C, iron, calcium, and manganese. Other energy-boosting fruits that you could try are apples, bananas, and pears.
Maintain a nutritious diet
A nutritious diet is more than healthy food. You need to be consistent with your meals and pay attention to what food makes you bloated or tired and eliminate it. It’s good to take advice from people who have the same goals and workouts, but what works for them might not be good for you.
Start with the basics and plan your breakfast because if you’re skipping it, you won’t have any energy for your workouts. Try to replace refined grains with oatmeal or oat bran topped with milk or chopped nuts. Instead of all-purpose flour, use whole-grain options for pancakes and whole-grain bread for your morning toasts.
Always look for a balanced and varied mixture of proteins, carbohydrates, and fats for the other meals. You can get your protein from poultry, red meat, fish, dairy, legumes, and eggs. For healthy fats, get some nuts, seeds, and olive oil. When it comes to fruits and vegetables, you need to eat as much as possible to enjoy the full range of vitamins, minerals, and antioxidants.
Diversify your workouts
It’s easy to get stuck on the same exercises if you’re only following one goal. But if you’re looking to lose weight only on your belly and your workouts consist of only cardio and aerobics, you might be surprised that the belly fat is still there because your body needs full training. That means you need to work on all your muscle groups and train your back, legs, chest, shoulders, and core. Depending on your health condition and background, you could do a full-body workout in a single session or train each group a day.
It would be a good idea to try:
- Lifting weights to build muscle and increase your metabolic rate
- Warming up instead of stretching
- Changing your workout intervals and having low-intensity breaks
When is the best time to exercise?
Most people have trouble making the most out of their exercise because they choose the wrong time for physical activity. It’s said that working out in the morning is better because it might be more effective when it comes to burning fat, boosts your mood throughout the day, and may improve your sleep cycle. There are downsides to morning workouts too, like running low on fuel or taking too much time to warm up. On the other hand, night exercising might interfere with your sleeping patterns and cause consistency issues, as it’s more challenging to do your workout after a hard day at work or school. But the truth is that no matter the time of the day, as long as you’re exercising consistently, it’s better than getting no physical activity.
A healthy lifestyle also means being present and working on your concentration levels. Making an effort for your workout to show results is not easy when you’re stressed, disconnected, or distraught. Therefore, you could try bringing mindfulness into your routine by:
- Giving your workout a purpose
- Paying attention to your body and focusing on what you are experiencing during the training session
- Reminding yourself to breathe, not only to stay present but also to enhanceyour workouts.
Practicing mindfulness not only benefits your body but your mind too. Being aware of your feelings can help you improve your cognitive abilities, reduce binge eating and become more committed to your goals.
In conclusion, if you want to enhance your workout and get the most out of it, you need to have a healthy lifestyle and change your old habits. Try to change your sleep patterns, diversity your meals and workouts, and practice mindfulness for better focus on your body goals.