Fitness 2022

Tips to improve performance in the gym

Table of contents:

Tips to improve performance in the gym
Tips to improve performance in the gym

To improve gym results, whether the goal is to lose weight or gain muscle mass, it is important to be motivated to achieve the goal and understand that the process is slow and gradual. In addition, it is important to pay attention to food, stay hydrated and not miss training, in addition to doing them with intensity or according to the instructor's guidance.

Training at the gym can be quite demanding, so it is very important to ensure that you have all the necessary energy sources to carry out the training to the end, ensuring a good recovery. Also, it's important to change your workout routine regularly and avoid training the same muscle group on consecutive days.

5 tips to get better results in the gym

Some simple tips that help improve gym results and achieve goals more easily are:

1. Pay attention to food

Pre- and post-workout nutrition is not important for muscle mass gain and weight loss, as it provides the energy needed to perform physical exercise and promotes easier muscle recovery, in addition to favoring muscle gain of lean mass.

Therefore, the recommendation is that the pre-workout diet is composed of carbohydrate sources so that the necessary energy to perform the training is provided, while the post-workout food should contain foods rich in proteins to favor the muscle recovery process, in addition to stimulating muscle gain. Know the foods to gain muscle mass.

It is important that the diet is indicated by a nutritionist, so that the foods and their amounts are recommended according to the person's objective.In this way, it is possible to achieve goals more easily and improve results in the gym. See some options of what to eat before and after training.

2. Staying hydrated

Hydration is essential to keep the body functioning and stimulate the appearance of results. It is recommended that the person drinks water during and after training to hydrate the body, recover the amount of water lost during training and increase muscle resistance, avoiding injuries, such as muscle contractures or ruptures.

In addition, in the case of very intense workouts or performed outdoors in a very hot environment, it may be interesting to drink an isotonic drink to replace the minerals lost during physical activity more quickly. An energy drink made with honey and lemon is also an option to maintain energy during training. See how to prepare by watching the video below:

3. Change training routine

It is important that the training is changed after a few weeks according to the person's evolution and with the instructor's guidance to prevent the muscle from adapting to the stimulus to which it is submitted, which interferes with the results. Thus, by changing the training routine, it is possible to stimulate muscles and promote greater energy expenditure and stimulate muscle fibers, in order to favor muscle mass gain.

4. Gradually increase load

The gradual increase in the load used in the exercises must be done under the guidance of the instructor and aims to avoid muscle adaptation. When the load is increased, it is possible to make the muscles have to expend more energy to perform the exercise, promoting their growth.

5. Avoid training the same muscle group on consecutive days

It is important to rest your muscles in order to achieve the desired result. Thus, if the training of the day was for the upper limbs, it is recommended that the training of the following day is for the lower limbs, as this way it is possible to make the muscles recover and avoid injuries and overload.

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