Workouts are largely associated with weight loss, but there are many other reasons that may force you to adopt a good exercise regimen. It may be that you want to lose a little extra weight or you just want to tone your body and keep that slim look. Exercising is also a great way to keep your energy levels high and improve your mood. Whatever your reasons for exercising, you’ll enjoy the added benefits that come with it.
Unfortunately, not every workout you engage in will be as rewarding as you hope. If you are not interested in how you are going with your training sessions, you could end up wasting your energy for no reason. But there is always a way to make them more effective so that you reach your goals and objectives faster. Before hitting the road or to the gym, you need to know how to make your session more effective.
1. Don’t eat a lot before exercising
Actually, the best time to exercise is shortly after waking up. Running on an empty stomach will surely give you better results because the body is in a calorie deficit, thus increasing fat burning capabilities. Considering that glycogen levels are depleted when sleeping, it will force the body to use stored body fat for energy when exercising empty.
2. make sure you feed your muscles
But while it is better and more beneficial to exercise on an empty stomach, remember that your body still needs some fuel to keep energy levels high. If you are about to start an intense training session, eat at least 30 grams of carbohydrates before. This could translate to a banana or an apple. When you give your body a little boost, you will have enough energy to last the entire session and still get effective results from the efforts you put in. A smoothie, whole grain pancakes a few hours for exercise, or oatmeal 30 minutes before the session will work incredibly well.
3. Don’t forget to refuel
Refueling before training is just as important as refueling after training. What you eat after a training session is very essential for your fitness goals. Both nutrition before and after training should be important because they are the most essential to your goals. After an intense workout, you need the right nutrients to replenish glycogen levels, increase protein synthesis, build muscle, and reduce protein breakdown. Protein is better used by the body after exercise and should follow your session with the right foods. So be sure to eat a good portion of protein after exercising.
4. Eat fewer calories than you burned.
One of the mistakes people make when exercising is throwing their efforts down the drain when they end up eating more than they burned in one exercise session. It is normal to feel hungry and tired after a training session, but this does not mean that you are free to eat whatever you want in any quantity. Exercise-induced hunger can increase your calorie intake, but be sure to use a calorie tracker to find out how much you’ve burned so you can determine what’s best to eat.