Eight Expert Tips to Make Your Workout More Productive

Often you train for months on end, but the strengthening and muscle mass gain or the weight loss results are slow to appear. Often, what is missing is a small adjustment in your lot of exercises or in their habits of life, in general, as the menu chosen by you. To help you increase your income we’ve been listening to a team of personal trainers. They give tips that tend to make for faster results and long-lasting. Check out the logo below and try to incorporate these practices.

Eight Expert Tips to Make Your Workout More Productive 1

Take care of the power

All the professionals interviewed were unanimous as to the importance of food to increase the results of training. The personal trainer Ivaldo da Silva Larentis, specialist My Life, says the power is a strong ally in the training, whether to lose weight, gain strength or increase muscle mass. “The follow-up with the nutritionist is ideal, since it greatly improves the results. When there is this follow-up, the response to the training, that it would take a year, may appear in two months, for example,” says Ivaldo.

In addition, it is extremely harmful to train on an empty stomach. Eating properly helps you to be more productive and to maintain an appropriate intensity during your workout. But it is also important not to eat excessively. “Are denoted low-glycemic carbohydrates before training, that is, with a little sugar,” explains personal trainer Carlos Henrique da Costa Sapucaia, Sesc-Belenzinho (são paulo). In addition to avoid hypoglycaemia, these foods allow for better performance in the first hour and a half of training. After training the recommended is to consume protein and carbohydrates to restore the energy

Moisturize is a must

The hydration it is essential to. “About 70 to 75% of our muscles is composed of water. So, no point in doing everything right and not to drink water before, during, and after training”, explains Sapucaia. The water intake should be done several times and in small quantities. Take plenty of water at once can hurt your workout.

Save time

The tip of the personal trainer Clóe Celentano, elected personal of the year by the BTA (Brazilian Society of Personal Trainers), is ideal for those who have a hectic routine: try to assign different functions to the training. “The ideal is to reconcile strengthening exercises with aerobic exercises, the great responsible for weight loss,” he says.

Try to merge weight training with the race, or making training in the bi-set (performing two exercises in a row without rest for the same muscle group). But the recommendation of the expert is to switch the muscle groups, interspersing the series with two minutes on the treadmill. “In this way, the heart rate is kept high during the entire workout, which makes the training have a priority aerobic, increasing the caloric expenditure and metabolism of fats reserves”, explains Clóe. If you choose to do a weight training workout traditional, search run after weight training, so the metabolism of fat will be increased.

Eight Expert Tips to Make Your Workout More Productive 2

Don’t leave your workout to accommodate

The personal trainer Ivaldo indicates the rapid change of the intensity of the workout so as not to fall into monotony. That is, every two weeks, must be increased the number of repetitions. “If in the first week of workout you do four sets of six, in the second the number of repetitions can be nine, and in the third of the twelve. Only after the load must be increased, because the repeats lead to learning the correct how to make the move, avoiding that there is injury to put more load,” he says.

Do exercises that you like

It is important to do exercises according to your preference, so you hold with more ease and regularity of training. The more varied the better, but don’t let us do the sort of exercise that you like. If there is any exercise that you would displease or that, and you leave embarrassed, talk with your teacher to replace it with another that has the same goal.

Change the style of life

People who follow healthy habits tend to feel the results faster. Look for sleep better and have a healthier diet, in addition to practicing the exercises. The goal should be gradual, but real. “If you drink alcohol three times a week, go drinking in just one day, at the end of the week, for example” it is recommended Givanildo Netherlands Matias, director of Test Trainer and expert My Life. Even with the gradual changes, the results will be achieved.

Eight Expert Tips to Make Your Workout More Productive 3

Don’t miss the focus

Many students begin training with a goal very strong, how to lose weight, gain muscle, or gain your breath, but with the course of this process lose focus by not having the exercise habit, or not have the patience to wait for the results. Therefore, the determination is a very important point for people who train. “Anyone who allows himself to be carried away by the laziness, or is unmotivated, is often space out the workouts, they go to the academy only one or two times per week. This hinders even more the results. It is important to train at least three times per week. But this frequency should be pre-defined by student and teacher together,” explains Adriano Coronato, a personal trainer in São Paulo.

Increase the load!

To have good results is important to an individual assessment to determine the intensity of physical activity. “It is essential to increase the load, even though you feel the effort. The pain should be tolerable, healthy. The pain is one of parameters to evaluate the strengthening”, explains the physical educator Carlos Henrique da Costa Sapucaia. But it may be recalled that the student should never raise your load on their own. Always look for the guidance of the teacher, or personal trainer. And still, the pain must be muscle, and not joint, and last between 48 and 72 hours approximately. A hint of Carlos Henrique is to switch the muscle groups. If on Monday you train chest, on Tuesday to exercise the arms or legs, for example. So, you give time for the muscle to rest.

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