8 (Often) Forgotten Workout Tips That Might Be Killing Your Gains

We know you do everything in your power to get the most out of your workouts. You spend hours online trying to find out tips and tricks for a better time when working out or just researching other workouts you think should benefit you more than your current schedule. We’re not trying to reinvent the wheel but if you hit a plateau while working out or you have a feeling you could to better, maybe you missed something until now.

On that note, here are 8 tips for a better workout you might have missed until now.

Always hydrate

We chose this tip first because even if it’s known by almost everyone, it keeps getting disregarded the most. There isn’t a water quantity that works for everyone, instead you must discover how much water you need to drink so your body stays hydrated. It’s important to know that staying hydrated helps you enhance your workouts even if you’re a fan of cardio or weights.

Just try not to over do it. There is a condition called hyponatremia that occurs when your water intake is higher than needed and your sodium levels are way too low.

Don’t forget to track your progress

Another thing people don’t really take into consideration is tracking their progress. You should know how many reps you can do and how much you can bench press while at the gym. Why is this important? Knowing “your best” and tracking each work out will help you improve on the long run. Just use a notebook, a smartphone app or excel spreadsheet to note down everything you deem to be important.

Always warm up and cool down

Most people recommend not to stretch before working out. You should warm-up 5-10 minutes before your routine. If you’re looking for a weights workout, don’t forget about the warm-up sets, they will help reach a better form before the big movements.

Also, don’t forget to cool down with a little cardio as it will help you lower your heart rate.

Limit your workouts

You may think that the more time you work out, the better it is. Well, it’s not.

Some people spend a lot of time at the gym but the truth is that after a half an hour to 40 minutes, the benefit isn’t that great. If you want to work out longer you need to lower your routine intensity. It’s better to work out at a higher intensity rather than working out for a longer period of time.

Tips for Weight Training

weight-lifting-tips

Are focusing on weight training? Here are some tips you may have overlooked until now. Read the following and cross them off your check list as you see them.

Don’t slouch

One of the most important things while doing weight training is your posture. Try and keep a perfect posture to ensure you’re injury-free and improve your overall workout. It doesn’t matter what exercise you plan to do, you want to push your hips a little bit forward, keep your ribs lifted and try to engage your lower abs.

Slower is better

Most people lift by slowly contracting their muscles but then release more quickly. Lifting and releasing slowly will maximize your move. By doing this you use muscle movement, not momentum therefore lessening the stress on joints. Just lift and lower to a 5-second count in each direction.

Get a partner

There are two main reasons to get a partner for your workouts. The first and most obvious is to provide assistance when doing the more dangerous free weights exercises. You want to be risk free of injury when working out, no? The other reason for a helping hand is to provide feedback and keep you motivated. When people are being watched, they find it more harder to come up with excuses not to do specific exercises.

Get The Proper Nutrition

Getting the right nutrition and taking the right supplements are vital to workout performance.  Two tried and true supplements that should be taken regardless of routine or diet are Creatine Monohydrate and Whey Protein.

Whey Protein serves as the building blocks of your muscles, by providing your body with essential amino acids…

And Creatine Monohydrate is the most effective and most studied supplement in existence. The way creatine helps you is by saturating your muscles with ATP (adenosine triphosphate) – a substance already found in your body and food.

You must realize that creatine isn’t a wonder supplement and you won’t become Superman over night. It takes time, good workouts  and a good diet for the creatine to really help you grow muscles and strength. Don’t load it and don’t have days off. Just take a small amount of creatine (3 to 5 grams per day, depending on your body) and keep working out, always trying to improve your game.

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