Do you want to optimize your training to the maximum to give the best of you? Follow these tips and you will see how you perform better and face the exercises at the highest level.
JAVIER ROBLEDO VICO
Incomplete repetitions, poor energy levels, longer than desired workouts, and poor quality results can make you feel like your time in the gym has been wasted. So that you can optimize your training and give the best of yourself, we give you some tips that will help you improve your performance and devour the weights like a real animal.
Take low-glycemic carbohydrates two hours before
Proteins are the building blocks of muscle, but quality carbohydrates are essential to give us all the energy we need when facing iron. Oatmeal is one of the best options out there, but you can also buy fruit, a cooked potato or a couple of slices of whole wheat bread.
Coffee half an hour before training
Since caffeine acts on the feeling of fatigue, it is ideal to improve sports performance, and more so in physical exercises that last a certain time. Scientific reports positively linking caffeine to physical exercise come from the mid-20th century. Other studies also link caffeine with an ergogenic effect , that is, with an improvement in muscle strength.
Avoid large amounts of fat before training
Fats themselves are not bad, quite the opposite. The problem is that they are digested very slowly, so it is not advisable to take them two hours before training if you do not want to have flatulence or gastric problems. At the time of exercise, we want all our blood available to flow to our muscles, so it is not recommended to eat large meals before training.
Don’t forget your creatine supplement
The most common way to consume creatine is before exercise, with food or a drink, although when we consume it it is not really relevant, since creatine acts when the saturation level is reached in the cells. Therefore, it is not a bad choice to take it after exercise or at any other time of the day. According to a study published in Sports Medicine , the consumption of creatine produces a significant increase in body mass, without reducing the percentage of body fat and does not produce an increase in lean mass greater than that caused by strength training alone .
Don’t train to failure in every set
If you train to muscle failure in all sets, you will end up without strength before concluding your training. A meta-analysis published in the journal Sports Medicine last year conducted a systematic review of eight studies that compared workouts without failure with workouts where muscle failure did occur. The conclusions were that there were no significant differences in strength and muscle development between these two types of methods. According to the authors of the research, «it seems unnecessary to perform a failure training to maximize muscle strength.»
Train with music
A study conducted at the Weider Research Group found that when trained weight lifters performed a shoulder exercise while listening to music, they were able to complete an average of 1-2 more repetitions. So to add another source of motivation, create a playlist of your favorite songs that will get your adrenaline pumping when it comes to training.
Save cardio for after weights
Whether our goal is to gain muscle or lose fat, the choice is clear: by using weights we will use all our glycogen and we will achieve greater strength than if we do it the other way around. That is, if we do cardiovascular exercise before weights, we will get to the machines more tired and with less energy, because we will have wasted a large part of our glycogen in cardio. If we do our weight session earlier, our glycogen will have been emptied to a greater extent, and we will get to cardiovascular exercise in an optimal way to burn fat.