Some important tips to improve your gym workout


Incomplete reps, poor energy levels, longer-than-desired workouts, and poor-quality results can make you feel like your time in the gym has been wasted. So that you can optimize your training and give the best of yourself, we give you some tips that will help you improve your performance with the gym equipment. 



Take a low glycaemic index carbohydrates two hours before


Proteins are the building blocks of muscle, but quality carbohydrates are essential to give us all the energy we need when dealing with irons. Oatmeal is one of the best options out there, but you can also get fruit, cooked potatoes, or a couple slices of whole wheat bread.



Coffee half an hour before training

Since caffeine acts on the feeling of tiredness, it is ideal for improving gym performance, and more for physical exercises that last a certain time. Scientific reports that positively link caffeine to physical exercise come from the mid-20th century. Other studies also link caffeine with an ergogenic effect, that is, with an improvement in muscle strength.

Avoid large amounts of fat before training


The fats in themselves are not bad, quite the opposite. The problem is that they digest very slowly, so it is not advisable to take them two hours before training if you do not want to have flatulence or gastric problems. At the time of exercise, we want all our blood available to flow to our muscles, so it is not recommended to eat large meals before training.

Don't forget your creative supplement


The most common way to consume creatine is at the moment before exercise, with food or with a drink, although really when we consume it is not relevant, since creatine acts when it reaches the saturation level in the cells. Therefore, it is not a bad choice to take it after exercise or at any other time of the day. According to a study published in Sports Medicine, the consumption of creatine produces a significant increase in body mass, without reducing the percentage of body fat and does not produce an increase in lean mass greater then that caused by strength training alone.

Do not train failure in each series

If you train muscle failure in all series, you will finish without strength before concluding your training. A meta-analysis published in the journal Sports Medicine last year conducted a systematic review of eight studies comparing workouts without failure with workouts that did lead to muscle failure. The conclusions were that there were no significant differences in strength and muscle development between these two types of methods.

Train with music


A study by the Weirder Research Group found that when trained weight lifters performed a shoulder exercise while listening to music, they were able to complete an average of 1-2 more repetitions. So to add another source of motivation, create a playlist of your favorite songs that raise your adrenaline when training.


Leave the cardio for after the weights


Whether our the goal is to gain muscle or lose fat, the choice is clear: using weights we will use all our glycogen and achieve greater strength than if we do it the other way around. That is if we do cardiovascular exercise before the weights lose, we will get to the machines more tired and with less energy, because we will have wasted much of our glycogen in cardio. If we do our weight training earlier, our glycogen will have been emptied to a greater extent, and we will get to cardiovascular exercise optimally to burn fat.




Location: United States

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