Maximize your time in the gym with these tips to supercharge your performance and recovery.
Ever feel like you’re busting your butt in the gym but not reaping the benefits? Well, it just might be your routine outside of the gym. When you hit the gym, it’s typically only an hour out of the day, what you do the rest of the day can either help or hurt your training in a major way.
In this article, we’ll discuss some easy tips to get more from your workout so you can maximize your time in the gym and see explosive results.
Get More Sleep
A good sleeping routine is critical for both physical and mental performance. Try getting at least 8 hours of sleep per night so you're focused and energized during your workouts. A good sleep schedule also helps restore proper body functioning and hormones like cortisol. Not only that, countless studies have demonstrated how sleep has a profound impact on muscle growth and overall physical well-being. Never underestimate the power and impact of sleep!
Do you have trouble falling asleep? We recommend supplementing with BELDT Labs Bedrock Series 5-HTP Plus. This natural supplement helps promote a calm mental state by reducing stress and anxiety, which can be a welcome addition to your bedtime routine in addition to having appetite suppression benefits for those on a diet.
Balance Your Macros
We all know that a proper diet improves all facets of life. However, when you’re working out regularly, you need to be conscious of not only what you put in your body, but the ratios and timing of your macronutrients. Planning out what you eat can remove at least one stressor from your life. Our goal weight calculator is a great tool to know exactly how many calories are required per day to reach your target weight, as well as what to eat, and when. A proper diet, especially when coupled with a powerful fat burner like SKALD can help you lose weight and keep it off.
Protein
A balanced diet is critical, but when getting the most out of your workouts is paramount, you’ll want to make sure you get enough protein. Protein helps with muscle repair while also supporting recovery, so you can make the most out of your next workout. Protein can be found in both animal and plant sources. A protein shake makes a great option for a fast, on-the-go solution. Consider protein before and after workouts to prepare and replenish your body.
Carbohydrates
Our bodies need carbohydrates in order to function properly. As our body's main source of energy they help to build and repair tissues, regulate blood sugar levels, and produce hormones. Carbohydrates can be found in bread, rice, pasta, fruits, and vegetables. Complex carbohydrates are especially important as they provide the body with fiber, which helps to regulate digestion. You should also consider having carbohydrates before your workout to keep your energy levels up.
Healthy Fats
Fats are necessary in our diets, but not all fats are created equal. Omega-3 fatty acids, for example, are required for proper body function. Omega-3 fatty acids also assist your overall cardiovascular health. On the contrary, bad fats, such as saturated and trans fats, can cause weight gain, heart disease, and a variety of other chronic health problems. You can consume healthy fats from fish, nuts, and seeds. For those wanting to add a high quality supplement that delivers an optimal amount of nutrients, BELDT Labs Bedrock Series Flaxseed Oil can deliver numerous benefits to your overall health, including appetite suppression, insulin resistance, weight loss, and more, all while avoiding an undesirable aftertaste of traditional Omega-3 fish oil.
Stretch Before and After Workouts
We recommend always stretching before and after your workouts to prevent injuries, increase range of motion, and improve flexibility.
There are countless ways to stretch, but the most important thing is to find a routine that works for you. Some people prefer to do static stretches, where you hold a position for 20-30 seconds. Others prefer dynamic stretches, which involve moving through a range of motion.
Whatever type of stretching you choose, be sure to do it regularly. It's best to stretch for at least 10 minutes before your workout, and again for 10 minutes after. This will help your body recover from your workout and prepare for the next one. Adding in supplements that support joint, bone, and ligament health can be another way to retain and even increase mobility.
BELDT Labs Bedrock Series Turmeric is a natural anti-inflammatory supplement that helps protect your ligaments and joints. In addition, by managing inflammation, you can decrease recovery times and help fend off aches, pains and injury.
Time Your Protein
If you want to maximize performance, consider adding protein powders and an amino acid support supplement. Whey, casein and soy are all popular protein choices; Leucine, Isoleucine and Valine are popular essential amino acids.
Whey protein is a fast-acting protein that’s a great choice for post-workout recovery or for people who are looking to build lean muscle mass.
Casein protein is a slow-acting protein that’s a great choice for people who want to maintain their muscle mass while dieting or during periods of extended exercise.
We also recommend a good amino acid supplement, BCAAs are the best because they break down in the muscle and not the liver. They have energy-boosting capabilities that other amino acids don’t, meaning more productive and energetic workouts. REBAAR by BELDT Labs is a BCAA supplement formulated to help burn fat, build muscle, and speed up recovery post-workout. The secret to how BCAAs work is in the way that they increase protein synthesis–a critical process in burning unwanted body fat.
Next time you don’t feel like you’re getting the results you want, consider incorporating everything above into your routine and watch your results explode.
We also recommend checking out our Elite Essentials Stack with Weight Loss Support for a rock-solid foundation for improved overall health, immunity, and metabolic function to maximize your results!
Regardless of your fitness goals, whether it’s building lean muscle mass or fat loss, or both, when your body can’t function optimally, your results will be hindered. The Elite Essentials Stack includes all the nutrients, minerals, extracts, probiotics, proteins and vitamins needed for a rock-solid foundation to maximize your health, mood, performance and results!
