It might come as a surprise to many people but, just going to the gym is not going to be enough alone to help you get in shape. Yes, approximately 60% of your transformation does hinge on the workout routines but the remaining 40% depends on your pre and post-workout preparations.
Unfortunately, this is the area where most people tend to slack off. Either that or they don’t know what they should and shouldn’t be doing. If you’re signed up with Omalza fitness, you know our gym trainer in LA is here to help you out.
Nonetheless, the following are some important pre and post-workout things you should do to boost recovery and improve your muscle gains:
Pre-Workout Prep
Your pre-workout prep determines the success you will have during your exercise routine. If all you do is get up from your desk at work and head into your gym class, you probably won’t see optimal results. In fact, since you didn’t propertly fuel your body, you may struggle to make it through the workout.
However, if you apply the following, you will have more energy, stamina and you will also be able to focus on the task at hand:
1. Hydrate Properly
First things first, always make sure that you are properly hydrated before a workout. Your hydration levels directly impact your energy levels. Additionally, sometimes the body interprets dehydration as hunger. If you’re not drinking enough water, you might end up snacking more often.
Instead of snacking, try drinking some water and seeing how you feel. If you’re not used to drinking a lot of water, this may make a huge difference. Similarly, hydrating while exercising is necessary because water regulates your body temperature and lubricates your joints. Your muscles also need appropriate hydration so that they can stay in good condition.
Remember that everyone’s water needs differ and you shouldn’t be aiming for just drinking 8 glasses per day. In fact, to be properly hydrated when you’re working out, you might need more. A good idea is to divide your body weight in half and convert it into ounces. So, if you weight around 120 pounds, you should drink 60 ounces (1.7 liters) of water per day.
2. Have A Pre-Workout Snack
Not everyone feels like having a snack before their workout but it is better to eat something than to a workout on an empty stomach. Your body burns a lot of energy and needs fuel so that you don’t end up feeling sluggish, light-headed or completely drained from your workout.
While some people can work out on an empty stomach, for others, it can be a dangerous predicament. Always consider your health first and eat something. You don’t want to end up feeling sick during your workout. Additionally, you don’t have to eat right before you enter the gym. A good idea is to fuel your body with a pre-workout snack between 3 hours to 30 minutes before you start a workout.
Pre-workout snacks are not meant to be heavy meals either. It could be something as light as a slice of toast with almond butter. It is a good idea to pick items that are easy to digest. Oatmeal, fruits, Greek yogurt, and even hard-boiled eggs could all be considered good options.
3. Always Do A Warm-Up
Whether you’re doing yoga, cardio, HIIT or even Zumba, always do your warm-up exercises before you start working out. Even if the exercise routine is only 10 minutes long, do not skip your warm-ups. That’s because warm-ups are designed to slowly increase the temperature of your body as well as increase your range in motion.
Essentially, you are preparing your body for the more strenuous exercises that are in your routine ahead. Warm-ups also decrease the chances of injury or muscle strain because of your exercises. It gives your muscles time to adjust from a state of rest to one of activity.
Not giving your body this time will also result in more soreness and stiffness once the exercise is finished. Warm-up routines are usually meant to be dynamic ones in order to get all the muscles in your body moving. This also means that when you’re exercising, more muscles in the body are being activated.
4. Take Pre-Workout Supplements
Supplements are designed to help boost your energy levels, thereby increasing your performance and endurance. That’s why your personal preference will also come into play here. Pick the right supplement for yourself, based on what you want out of the workout. Some popular options for pre-workout supplements include:
Creatine – This is widely known for boosting power and strength. It is ideal for increasing your muscular strength and gains in weight training.
Caffeine – Consumed for energy and power, caffeine can improve performance for endurance exercises such as running or exercising.
Beta-Alanine – An amino acid, Beta-Alanine can help to prevent muscle fatigue. It is also useful during intense exercise regimes such as weight training.
Citrulline – Naturally produced in the body, you can also take supplements of citrulline. It helps to prevent muscle fatigue and improves stamina and endurance.
These are just some of the pre-workout supplements you can take but for best results, always consult your gym trainer in Las Vegas before you take any. Different supplements give different results and you need to pick one that aligns with your goals.
These are the best pre-workout prep steps that you can take to ensure that you’re boosting your fitness journey and not ruining your progress.
Post-Workout Prep
Now that you know just what to do for your pre-workout routine, it is time to focus on the post-workout aspect. Most people naturally do tend to focus more on post-workout prep but knowing exactly what to do is necessary. It eliminates the need to have a hit and miss approach and boosts your chances of getting the results you want.
The following are some helpful suggestions for post-workout prep. With their help, you can prevent soreness, boost gains and also ensure that your exercise routine was effective for you:
1. Cool Down With Stretches
Just like you have to warm-up before you start your exercise routine when you are finishing it, you need to cool down your body as well. This can be done with the help of stretching. The purpose of a cool down is to bring you into a state of rest. In fact, your goal should be to leave the gym in the same state that you entered it.
Stretching after a workout is also necessary as it helps to improve your range of motion and also increases joint mobility. These stretches are going to be the opposite of your warm-ups. While warm-ups include stretches that are shorter, faster and quicker – for a cool down, your stretches will be slower.
Ideally, you should hold each stretch for 15-30 seconds before you do another one. Stretching warm muscles also helps to prevent stiffness and soreness. So, if you finish the routine without doing any cooldown stretching, your body will ache more than usual.
2. Use A Foam Roller
Another good idea to boost recovery and prevent stiffness or soreness is to use a foam roller and try some myofascial release. This is the process of applying gentle pressure to your body, especially the connective tissue in the muscles.
This helps to increase your overall flexibility, boosts your performance and even helps to improve recovery. The best part is that foam rollers also improve blood circulation and increase the range of your motion as well. They also help you to stretch more without overworking your body.
If you don’t have time to use a foam roller, you can supplement it by getting a body massage. Massages also involve light pressure being applied to your muscles. However, with a foam roller, you get to save money and don’t have to spend an hour or more. Even 20 minutes of using the foam roller can really help your body.
3. Proper Post-Workout Nutrition
It’s not uncommon for people to want workout in a fasted state, which means no pre-workout snack. However, it is almost never recommended to skip post-workout nutrition. Your body will want appropriate fuel and what you feed it will have the most effect at this time.
This is why; you should pick healthy food options. Exercise and workout out deplete your body’s glycogen stores. You will need to eat foods that are high in carbs and proteins so that you can help build more muscle. If you skip a post-workout meal, there is a higher chance that you will be completely ravenous by dinner time or cheat on your diet.
It’s a good idea to carry your post-workout meal with you if you’re not sure you will be able to get home or have the meal in time. Additionally, if your gym offers shakes or smoothies, make sure to grab one when you’re heading home because you’ll need it. No one likes to be tired and hungry, especially if it is a long drive back.
4. Enjoy A Cold Or Hot Shower
If you’ve been working out in a warm environment, one of the best things to do is to take a cold shower. Cold showers are known to help prevent soreness and stiffness. In many cases, they can also help when one is overheated and brings the body down to temperature.
Keep in mind that you shouldn’t jump into a cold shower while you are overheated. To get the most benefits from a cold shower, you need to have warmed up properly, worked out and also cooled down before you jump in. Taking a cold shower immediately when you’re overheated can lead to stiffness and cramps.
Similarly, it is a good idea to take a warm shower, especially if you feel like your body is aching or your muscles are cramping. Warm or hot showers can greatly help to reduce muscle fatigue and soreness. Other options include going to a sauna or taking a swim in a heated pool to help your muscles.
5. Get Enough Sleep
This is one of the biggest post-workout prep steps that many people often skip out on. You betwee 6 – 8 hours of sleep when you’re working out. That’s because when you’re asleep, your body is actively working on rebuilding and helping your muscles recover.
If you don’t have enough sleep, you will end up being more than a little sore and you won’t get enough results. It will also mean that you do not have the energy to follow up with the workout routine that you have to follow. As the fatigue builds up each day, you are more likely to start skipping your exercise routine.
All this does is set you up for failure because; it undermines all the progress you made. It is a good idea to be very firm about this point. Limit your usage of electronics before bedtime and practice meditation or doing some light yoga before you go to bed. This will make you calmer and more likely to sleep peacefully.
With the help of these pre and post-workout tips, you can easily get the results you want, boost your recovery and improve your gains.
Work With The Right Fitness Trainer
A helpful resource may be someone you see several times a week. They can help you with your pre and post-workout prep. Any guesses? You guessed it; it’syour gym trainer in Las Vegas. Finding the right one can be tough in Las Vegas but we’re here to help. At Omalza Fitness, you can expect to work with knowledgeable trainers who work with you to get the results you are after.
Whether you want to bulk and become stronger or become leaner and fitter, we can create a custom workout plan that is effective and helps you meet your fitness goals. Get in touch today to book a consultation with our wonderful gym trainers!
0 Comments