You might often feel that no matter how much time and effort you put into your gym, you do not see adequate results. Well, rest assured, you are not alone in thinking so. Several people often feel that they are not getting the desired results even after spending long hours in the gym.
Yesterday, while returning from an escape room, I crossed paths with an old friend who was also facing the same trouble. So, for people like you, who think that no matter how hard they may work, they don’t see the desired results, this article is here to help you.
In this article, we have compiled the top 11 expert fitness tips and strategies that every lifter needs to remain aware of. Read on to know more!
1. Consume Only Healthy Foods
One of the first and foremost things you need to pay attention to is ensuring you are consuming healthy foods. You can check this up with any renowned personal trainer, and each one of them will support this idea.
Irrespective of the goals you wish to achieve by training, consuming healthy foods is a mandatory factor in your checklist. You must ensure that you always eat a balanced diet with enough fruits and vegetables and sufficient quantities of complex carbohydrates, proteins, and even fats.
Remember that eating healthy foods will help you to strengthen your body. Thus, without the presence of all the required nutrients in the right quantities, you will never achieve your fitness goal effectively.
2. Keep Your Food Ready Beforehand
It is mostly when you do not have access to already prepared food that you tend to go on a fast-food rampage! The best way to prevent this from happening is by planning and preparing your food from before.
So, make sure to prepare your food beforehand, especially on those days when you feel you won’t have enough time to prepare your food before you can eat. You can simply cook any simple dish if you do not have enough time on your hands and pack it in your tiffin box.
In this way, you can easily steer clear of the temptations of those mouthwatering fast foods that always seem to lure you. Thus, once you have your healthy meal packed in your lunch box, you can prevent yourself from skipping meals and giving in to the temptations of fast-foods.
3. Reorganize Your Eating Habit
Most of us tend to stick to three meals a day: breakfast, lunch, dinner/supper. Many fitness and health experts are now suggesting that eating only three proper meals a day is not a good eating plan to get going.
People might not often lose but start gaining weight since they do not have adequate food to satisfy their belly. Many personal health and fitness trainers suggest people consume food at least five times daily.
To remain fit and healthy, you need to eat every three hours so that your metabolism rate is not affected. Besides consuming your three large meals during the day, you can also get into the habit of eating at least two small meals in-between.
4. Regulate the Quantity of Your Food
Given that you will now eat more often than you did earlier, you must regulate and control the quantity of food that you consume. So, if chicken breasts and/or meat has been your favorite dish, ensure that it is not bigger than the size of your palm (approximately).
Using smaller bowls, plates, and cups for eating and drinking each of your meals can be an effective way to regulate your ingestion. You will notice that whenever you use bigger utensils, you tend to help yourself to a big spoonful of a particular food item. Thus, by using smaller utensils, you can easily regulate and exercise strict control over the quantity of food that you consume.
5. Consume Foods that Serve You a Purpose
Make sure that you are not stuffing things in your mouth merely because you like how it feels on your taste buds. For people who wish to see the most effective results of their fitness training sessions, consuming food that provides a substantial nutritional value is essential.
You must check that every food you consume adds a considerable amount of nutritional value to your diet and thus your body at large. They should fuel your purpose and provide you with what you need.
Every food that you consume needs to add to the overall health of your body. Either it needs to provide you with energy to drive you for your workout sessions or fight germs and keep your body shielded from falling prey to diseases.
6. Know the Basics of Muscle Building
Any personal health trainer can teach you about the foundational factors of muscle building. The most vital factor is to increase the number of calories and proteins that you consume daily. It will help your body prepare and have sufficient building blocks to grow bigger and strengthen itself.
After this, you first need to focus on your form when you finally step inside the gym. Based on the guidance of your trainer, you can slowly start working on compound movements and start your training with weights. You can continue doing this on average at least four times every week.
However, even as you slowly start to train heavily, remember that your body always needs some time to rest and heal. So, make sure always to have sufficient time to rest.
7. Do workouts Based on Your Full Range of Motion
There is never any shortcut to achieving success in life. So, remember it, even as you enter the gym to train and achieve your goals in time. While working out in your gym, ensure you always target the largest range of motion you can achieve through different exercises.
As you gradually proceed through the exercises, you will feel how your muscles try to bend their limits and do more work. Finally, as you reach the end of your entire workout cycle, you will notice how the repetitions have resulted in the breakdown of your body tissues.
8. Don’t Override your Capability
Here is a little trick to get you going for people who often wonder how to squeeze out the maximum advantage from their weight-lifting sessions. Always aim for those weights that you feel will drain you out within 30 to 40 seconds. Studies have revealed that when time and tension are put together, it can gradually help your muscles grow over time!
However, people often end up overriding their capabilities, which is never a good thing. So, if you find yourself too tired after lifting a given weight for about 20 seconds, know that it was too much for your body to bear. Always remain patient and give your efforts effectively in the training process without ever surpassing your limits.
9. Remain Cautious in Selecting Cardio
Cardio workouts are the way to go for people who wish to gain more muscles and build up a bigger body than they presently have. However, cardio workouts necessarily mean that you will be burning too many calories too fast. Therefore, you must always ensure that you are consuming the right food during your meals while indulging in cardio workouts.
Cardio workouts can be immensely effective for people who wish to burn a lot of fat. But then again, they must consume sufficient protein daily and reduce their total calorie intake. In this way, while doing cardio workouts, you must remain cautious about selecting your food and your exercise routine.
10. Carefully Choosing Supplements
Many people often believe that supplements play a key role in determining and boosting the growth and enhancement of your muscles. You need to be careful in choosing the right supplements so that they effectively complement your workout routine.
Other than taking protein supplements, there are several others that you can also take, like beta-alanine, caffeine, creatine, carbohydrates, Branched Chain Amino Acids (BCAAs), etc. While some supplements focus on building your strength, others focus on building up your size. So, make the right choice as per your needs!
11. Get Ready for Endurance Training
People who are getting endurance training must remain hydrated and consume the right kinds of foods. Given that endurance training has the potential to easily wear you out, you are going to need all the energy that you can fathom.
Alongside your endurance training, ensure you are also indulging in a combination of cardio and weight training exercises. You can even include HIIT or High-Intensity Interval Training in your daily training routine to enhance your aerobic activity evermore.
So, these are the top 11 expert fitness tips and strategies that every lifter needs to know before getting down to exercise. Keep in mind these few factors, and you will gradually start seeing changes in your body over time!
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