Working out is a love, hate relationship. Some days the motivation to get to the gym is at an all time high. Other days you don’t even want to say the word exercise aloud because it makes you quiver.
The awesome days are the ones that make you antsy while at work or while you’re running errands. You can’t help but think about your favorite body part or exercise you’ll be doing that day if only the clock moved quicker you’d be able to get there faster. You imagine the movement whether it’s bench pressing, squatting, cleaning, or just simply running. Sometimes you have trouble falling asleep the night before from all the tossing and turning you’re doing.
The hate comes in on those days you rather stay in bed. Those are usually the days you didn't get enough sleep. Those are also the days you seem to be more sore than usual where even opening your eyes seems to hurt.
The reality of this situation is all too common. The things that differentiate successful gym goers from the unsuccessful are decisions that can be controlled fully by you. The great thing about life is that we are all capable of taking control. Success and control both stem down from the hard work, dedication, ambition, and willingness to be successful.
“The great thing about life is that we are all capable of taking control.”
Follow these 3 tips to take back control of your workouts.
Sleep the right amount for you.
Sleep is a vital part of our lives that we can’t take for granted. With that being said the National Sleep Foundation has determined that
- School age children (6–13): Sleep range widened by one hour to 9–11 hours
- Teenagers (14–17): Sleep range widened by one hour to 8–10 hours
- Younger adults (18–25): Sleep range is 7–9 hours
- Adults (26–64): Sleep range did not change and remains 7–9 hours
The important part of this is to not value the set range of time that is expected to be given to sleep but instead to put an emphasis on figuring out what the best set hours are for you.
Let me explain, there are some days where you can get the 8 hours or more of sleep but wake up feeling tired and drowsy. Yet, there are other days where you sleep 6 hours and wake up feeling like a hundred bucks. Simply put, your body’s telling you something and you should start listening to it.
One of the major 🔑’s to hydration is to make sure you’re drinking before, during, and especially after. Working out requires the use of a lot of water.
When you lack water during a workout your body let’s you know quickly by giving you signs. When your body lacks water after a work out it will also give you signs. Here are some of the signs given off by your body letting you know it needs more fluid.
- You feel fatigued making you not want to do anything.
- You seem to get tired faster than usual on a particular exercise.
- You feel like your coordination is off.
- You seem to be getting dizzy or lightheaded.
- You’re lacking focus.
These are some signs of dehydration and should be considered at all times especially when working out.
Warm up and stretch well after
Very often people seem to go straight into a workout or exercise without ever actually having warmed up. The issue with a lack of warm up is that the body has been in motion for up to the point of when you arrived at the gym but it did not fully activate the muscles required for that specific exercise requiring that specific muscle group.
Let’s say you’re doing a chest exercise, like the barbell bench press, and go from 0lbs to 200lbs, you are risking injury. I’m sure there are some people who may be able to do that but that’s probably not too common. If you are fortunate enough to avoid the injury the way in which you use that muscle will not be as powerful as if you had first warmed it up.
The warm can be a simple dynamic stretch that focuses on the muscles you will be using at that particular time. The key is to not get caught up on the idea that you should only stretch before a workout. Stretching after is also incredibly important.
Stretching after a workout is as important if not more for your body than before a workout.
- Stretching will relax your muscles after all the stress you have placed on them with a particular exercise.
- It will alleviate any tightness you may have
- It will improve your bodies range of motion that tends to decrease because of the society of constant sitting we live in.
- You will feel physically better the next day because of decreased soreness, allowing you to hit the gym hard again.
These are simple action steps that can be taken by anyone who wants to get the most out of a workout without having to go crazy trying to do complicated things like taking supplements. Keep in mind that everyone’s different and requires different levels of each. Till the next one, enjoy your workout and I hope you accomplish all the goals you’re working towards.
If you found this helpful I’d love to here why. If you disagree with something I still value your opinion and would love to hear from you too. Share and like if it’s something you believe may help someone you know.