Apart from being a certified personal trainer, I'm also an online coach. Interacting with my social media followers is part of the job, and one question I get asked often is:
How do I get the best results from a workout?
To get the most out of your workout, mix up your routine with different exercises like weight training and cardio. Eat well, stay hydrated, and rest properly. Always listen to your body and keep pushing towards your long-term fitness goals!
That was the short answer I'd give someone on Instagram.
The key takeaway from the above is that it's not all about what you do during your gym session, which takes up about an hour of your day. The way you treat your body and mind for the remaining 23 hours is equally (if not more) important.
I've prepared some tips on what to do before, during, and after your training sessions. These are the things I personally do and teach the people I work with…regardless of whether they want to lose weight, aim for muscle growth, or both.
My name is Shai Walker, and if you want to know how to get the most out of your workout, stick around.
Pre-Workout Tips for Best Results
Your body and mind must be ready for work before hitting the gym. That's how you set yourself up for maximum performance and results. You might've heard the famous Matt Wilpers's quote:
“The only bad workout is the one that didn't happen.”
Well, I don't believe that…here is how to prep for a good workout.
Fuel Your Body with All It Needs
Eating the right foods before training sessions is essential for getting the most out of your workout time.
My typical choices are slow-digesting carbs like oatmeal, sweet potatoes, fruit, buckwheat, or whole wheat bread (40 grams).
These increase endurance and stimulate the fat burning process.
Definitely avoid large amounts of fat like in fast food and packaged goods 4-5 hours before your workout, as they will impede blood vessel dilation. Eating a green salad with low-fat dressing 2-3 hours prior to working out will help prevent it.
» Drink water (15-20 ounces) 1-2 hours before your workout to help muscles function better.
» Creatine or protein supplements may be a good idea if you're going to lift heavy weights.
» And if your main goal is losing weight and keeping it off, I'd recommend trying SKALD.
Always Get a Good Night’s Rest
Sometimes, life gets in the way, and you're tempted to skimp on sleep to squeeze in a morning workout…it happens to all of us.
But doing it more than once per week impacts your body's ability to recover, and you can't recharge for your next gym session.
Your body needs those 7-8 hours of shut-eye.
A continuous lack of sleep messes up your exercise performance. You're dragging your feet, your form's off, and you're not pushing as hard as you could.
To maximize your workouts, you gotta make better sleep a non-negotiable part of your daily routine. It's best to set a consistent bedtime and stick to it.
I like to wind down with light stretching or foam rolling about an hour before bed. It helps me shake off the day's stress and tells my body it's time to chill.
And last but not least, ditch the phone scrolling before bed.
According to the Sleep Foundation, electronics that emit blue light reduce the production of melatonin and decrease feelings of sleepiness.
Create a Balanced Workout Routine
Here's how to whip your exercise program into shape for maximum results.
First things first, strength training is a must. I know not everyone's goal is to get a shredded body. Still, strength exercises offer multiple health benefits, including lowering your risk of heart disease, and are important for maintaining muscle mass as you age.
My recommendation is to lift weights for at least 15-20 minutes.
Now, if you're short on time (and who isn't these days?), focus on exercises that work multiple muscle groups simultaneously. I'm talking about basic primal movements like squats, deadlifts, and bench presses, also known as compound exercises.
Don't Just Stick to the Weights
Mix in some cardio and flexibility work to keep your body guessing. And if you really wanna kick things up a notch, throw in some high-intensity interval training. HIIT workouts have tons of fat loss benefits, including further boosting your metabolism. Thus, you burn more calories.
Now, about those fancy exercise machines at the gym.
They're cool and a favorite of new gym goers, but don't get too caught up with them. Free weights and bodyweight exercises should be the backbone of your resistance training. They'll give you more “ROI” in terms of muscle activation and functional strength.
Lastly, I want to remind you that rest is part of your workout.
Don't be that person who's at the gym seven days a week. I've tried that in the past, and it does more harm than good. Mix in some rest days and active recovery…maybe some light yoga or a leisurely bike ride. Your muscles will grow stronger, and you'll be ready to push harder.
Maximizing Your Workout
Okay, you've got your routine down. Now, let me give you some tips on squeezing every ounce of benefit from your gym time.
Never Skip the Warm Up
It's not just a pointless ritual but the key to unlocking your body's full potential and preventing injuries.
Solid dynamic stretches increase blood flow to your muscles, preparing them for as many reps as possible, along with many other benefits.
I always kick things off with exercises that mirror what I'll be doing in my actual workout. If I'm hitting my legs…I'll do some leg swings. For upper body day…I'll do arm circles.
This isn't the time for static stretches – save those for later.
Think of your warm-up as a dress rehearsal for the main event. It'll help you dial in your form and get your head in the game.
Optimize Your Exercises
Alright, you're warmed up and ready to roll. Now it's time to make every rep count.
When you're lifting, use a full range of motion…none of that half-rep nonsense. Going through the full range hits more muscle fibers and cranks up the intensity.
If you're starting a weight loss journey, don't be afraid to take things up a notch. You're not pushing hard enough if you can chat during a high-intensity workout…you want to be breathless! Oxygen plays a big role in weight loss. The faster you breathe, the more fat you burn.
And here's something I see most folks overlook…challenging your mental game.
Don't settle for the same workout. I try new exercises every week to stay out of my comfort zone. Doing super intense cardio or pushing through that last set when your muscles scream will also work.
Mental toughness will serve you in and out of the gym.
Take Some Time to Cool Down
You've crushed your workout…AWESOME…but you're not done yet.
A proper cool-down is a must for recovery and reducing muscle soreness. I tell folks I train to think of it as their body shifting from high gear back to neutral.
Now's the time for those static stretches I mentioned earlier.
Hold each stretch for about 30 seconds, focusing on the muscle groups you've just worked. This will help improve your flexibility and range of motion over time.
My Post-Workout Tip for You
Like most fitness enthusiasts, I only had protein shakes post-workout for many years. Then, I read the book “Advanced Nutrition and Human Metabolism,” which opened my eyes to multivitamins.
Before reading it, I thought my balanced diet was good enough to provide all the macronutrients. However, an intense training session drains those big time, and our bodies can't replenish them solely through food…needless to discuss the questionable quality of today's food.
After trying several products, I've been taking a super-spectrum multivitamin for a while. I do it after sessions for better digestion, which helps me recover faster and maintain my peak performance.
It's one of the best-selling supplements from BELDT Labs called PRIZM.
Track Progress to Keep Your Motivation in Check
Grinding away at the gym, day after day, sometimes it feels like you're spinning your wheels. I've been there, and keeping a workout log has helped me.
Jotting down details of each workout will help you stay motivated and keep progressing.
» What exercises did you perform?
» How much weight did you move?
» How many reps and sets?
» How long/intense was your cardio?
After a few weeks, you'll start to see patterns. Maybe you're crushing it on leg day but slacking on upper body. Or perhaps you're consistently increasing your weights, but your cardio endurance is lagging.
Use this info to tweak your routine and keep pushing forward.
Flipping through my log has been like a shot of motivation straight to the veins. Seeing how far you've come can give you that extra push on days you'd rather veg out on the couch.
It's a reminder of all the blood, sweat, and tears you've put in.
