How to Maximize a Workout

Exercise is an important element of a healthy lifestyle and should be included as part of your daily life. Whether your regular exercise routine includes weight training, cardiovascular aerobics or stretching, you can maximize your workout and get the most of your time and effort with a few simple tips.

Instructions

Difficulty: Moderate

1. Eat a full breakfast, as your blood sugar levels are lowest in the morning. If your blood sugar is low, your body will not have the energy it needs to maximize weight loss or build muscle. If you plan on working out within an hour after eating breakfast, you might consider a sports drink or tea with a spoonful of honey to help raise your blood sugar.
2. Time your meals carefully, eating three regular meals throughout the day; however, leave at least three or four hours after a meal and before exercise to maximize your workout. Eating a large meal right before exercise will slow you down and your body will automatically store the nutrients as fat so that it can work to sustain your energy throughout your workout, instead of in digestion.
3. Prepare a full meal within one hour after your workout that is low in fat and high in carbohydrates and protein. Eating carbohydrates and protein after your workout will maximize the absorption of nutrients your body needs and will prevent loss of muscle tissue due to vigorous exercise.
4. Drink plenty of water to avoid dehydration and maximize your workout. Your body utilizes water to move nutrients, such as glucose, through your body and to remove waste products from the cells. Drinking plenty of water will ensure that your body can properly utilize glucose and eliminate toxins through perspiration while you workout. It is important to maintain hydration levels before, during and after your workout.
5. Balance your workout and the energy you use, challenging yourself but not passing your threshold. If your workout becomes uncomfortable because you are working too hard or you find that you are breathing so hard you cannot speak, you are working too hard. Maximize your workout by finding the balance where you are working hard with minimal discomfort, so that your body will successfully burn fat and not muscle tissue.
6. Train multiple muscle groups at the same time to burn more calories and maximize workout time. You may perform lunges or squats while holding weights and performing bicep curls or add resistance bands to your cardio workout. Adding uphill resistance to your elliptical or cardio machines is another great way to add strength training to your cardio workout.
7. Take advantage of the fact that your metabolic rate will increase for an hour or two after your workout. You can maximize your muscle gain and weight loss by performing weight training after cardio. Remember to take a few minutes between routines to drink water or replenish your electrolytes with a sports drink.

Tips & Warnings

• Pay very close attention to your performance, as sloppy exercise is a waste of time. Many people enjoy the distraction of an audio book, a magazine or conversation with friends while working out, but you can maximize results by focusing your concentration on perfect movement and performance.