20 Expert Tips to Get The Most Out of Your Workout

1. Incorporate resistance training
Resistance training is a great way to build muscle to improve strength but can also lead to a faster metabolism as seen in aobesity research journal in 2014 showing that resistance training leads to high caloric burn and increased loss of body fat.(1)
A2010 studyalso showed that resistance training can help reduce anxiety and improve mental health.(2)
2. Stay Hydrated
A study in theJournal of Human Kinetics looking at 271 college athletes showed those who prioritised hydration maintained performance.(3)
3. Prioritise mobility
A study published inCurrent Sports Medicine showed that dynamic movement pre workout, and static stretches post workout, can help with increased performance and better recovery. So dedicating time to focus on mobility has its rewards.(4)
4. Make sure you recover
A paper fromUniversity of Wisconsin-Madisonsaw that sleep plays a critical role in the training, recovery, performance, and overall wellness of professional athletes.(5)
5. Supplement where needed
A scoop of whey protein and 3-5g of creatine pre or post workout was shown by researchers fromVictoria University (Australia) over a 10-week period to increase muscle mass and strength across bench press squat and deadlift while also seeing a decrease in bodyfat in study participants.(6)
6. Try interval training
ASports Medicine study showed performing 4min (4 on and 4 off) HIIT intervals, three times per week over 12 weeks, is a powerful form of exercise to enhance vascular function and drive fat burning results.

7. Mind and body connection
Research done byThe Lerner Research Institute showed that, even without resistance, mental training can enhance the cortical output signal leading the muscles to a higher activation level and increased strength.(8)
8. Fuel your body
Everyone’s nutrition needs are different in terms of quantity but everyone should be havingproteins, carbs and fatsin their daily diet to ensure body and mind are fuelled.
A study fromDuke University, Durham, North Carolina shows the importance of fuelling for performance in athletes. When combined with nutrition timing output was far greater and those who missed one of the key macro groups needed to supplement for optimal performance.(9)
9. Switch things up
Switching things up can help curb boredom, but a recent study fromEast Tennessee State University study, showed performing multiple variations of an exercise changes the muscles used by the body. (10)
10. Pre fuelling
A sports medicineresearch paper showed that carbs are used as the primary source when it comes to higher intensity workouts, this can help output levels which in turn promotes better calorific burn and increase muscle preservation and growth then those who work out fasted.(11)
11. Post fuelling
Arecent studyshowed that whey and dairy protein may stimulate an increase in muscle protein synthesis and enhance recovery, while another study fromCopenhagen Muscle Research Centre shows that replenishing glycogen stores in the muscles may also help prevent muscle protein breakdown. (12) (13)

12. Don’t forget your headphones
A study in theIndian Journal of Physiology and Pharmacology suggested those who used slow tempo music post workout recovered faster than those who didn’t. (14)
While an additional study in thepsychological bulletin showed listening to music across a range of physical activities could enhance physical performance.(15)
13. Boost your session with pre-workout
A study byUniversity of Guelph, Ontario, Canada showed caffeine can lead to a greater power output and ability to train longer.(16)
There are a few options to choose fromif you’re after a pre-workout boost.
14. Massage it out
Arecent study by Ohio State University and the University of Pittsburghfound massage “increases the percentage of regenerating muscle fibres,” especially when done immediately after exercise. Plus it aids in relaxation post workout.(17)
15. Cardio before or after weights
A study by theUniversity of Tokyo showed resistance training before cardio significantly boosted fat burning during the later session. (18)

16. Find workout partners
Astudy by the British journal of health psychology suggested exercising with a companion seemed beneficial for the promotion of emotional and instrumental support. (19)
17. Have a cuppa
Hydration is key to recovery and optimal performance. Recent studies have shown tea can play a role in this as well as reducing cortisol (stress) levels within the body. (20)
18. Chocolate Milk is good for you
A study in theInternational Journal of sports nutrition and exercise metabolism found chocolate milk is an effective recovery aid when taken between two high intensity exercises.(21)
19. Lifting accessories can help
A study byFederal University of Pelotasshowed lifting straps can directly influence the exercise performance which requires manual grip strength, aiding you to increase the amount of work performed by the muscles. (22)
20. Timings of your workouts
A study by the National Centre of Medicine and Science in Sports suggested cardiovascular training could be better in the morning or mid-afternoon when it comes to performance, however resistance training could be more beneficial when done in the evening. (23)
Anadditional study showed a hormonal peak in the late afternoon leading to an increase of performance in the evening.(24)
Take Home Message
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References:
1 – https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949
2 – https://journals.sagepub.com/doi/abs/10.1177/1559827610368771?journalCode=ajla
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/
5- https://link.springer.com/article/10.1007/s40675-022-00243-4#article-info
6- https://vuir.vu.edu.au/1441/
7 – https://link.springer.com/article/10.1007/s40279-015-0321-z#citeas
8- https://pubmed.ncbi.nlm.nih.gov/14998709/
9- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753973/
10- http://www.ncbi.nlm.nih.gov/pubmed/26544089
11- https://pubmed.ncbi.nlm.nih.gov/23846824/
12-https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51
13-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2269057/
14 – http://www.ncbi.nlm.nih.gov/pubmed/21046917
15 – https://pubmed.ncbi.nlm.nih.gov/31804098/
18 – https://pubmed.ncbi.nlm.nih.gov/17277595/
19- https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12139
20 – https://www.sciforschenonline.org/journals/nutrition-food/article-data/NFTOA174/NFTOA174.pdf
21- https://pubmed.ncbi.nlm.nih.gov/16676705/