Ever feel as you’re able to yet still not seeing any outcomes like you’ve been training and pushing your body as hard? You still look the same in the mirror despite all the work that is hard’ve done; or you’re seeing changes, but they’re just small and insignificant. If any one of this appears like what is going on for you, it just means that your particular workouts are not because efficient you the optimum results as they may be, and they’re not giving.
Then, the question will be, how exactly to make our work out to be more efficient and obtain the result that is maximized? Well, here’s the plain thing you should know first. Striking the gym is not the one thing that is just should put your eyes on for a leaner body and losing fat, but when and how you eat your meals are too. Check out these guidelines curated by nutritionist expert on the best way to have dinner in the way that is right optimize your projects out performance.
1. Empty stomach for running
You do need some energy for operating or any cardio activities, yet this type of workout is way better to be performed once you wake up each morning when your stomach is empty before you fuel yourself, particularly soon. People is waking up in the calorie deficit state naturally and cardiovascular that is doing this state increases your fat burning capability. Your body does not have every other energy sources in this state, you’ll need for running, as stated by Seth Santoro, a holistic health coach so it will burn your fat to really have the energy.
2. Pre-workout meal for weight training
Different from cardiovascular exercise, weight workout needs meal that is pre-workout it’ll be smart to maybe not skip them as you’ll need more energy for this kind of workout. You can source your time either from protein or carbohydrates. Leah Kaufman, MS, RD, CDN shows carbs, while Santoro prefers protein. However, either one you choose, just be certain it’s the easily absorbed kind of protein and carbs, like banana or whey isolate.
3. Big NO to sport drinks
Unless you work out in a hot temperature surrounding for at least an hour with continuously elevated heart rate, your body won’t need that extra fuel. Sport drinks contain more calorie than you think it is and it could pile more calorie than the one you just burn.
4. Post-workout meal is a must
Santoro assumed that pre and post workout meal are the most important meals of the day. Post-workout meal is important to replenish glycogen levels, decrease protein breakdown, increase protein synthesis and the ability to build muscle. Your body is at its optimum state to utilize protein after a weight workout and that’s why you need a proper post-workout meal.
5. Don’t overestimate the calorie you burn and underestimate the calorie you eat
No, it’s not strange to feel hungry after a workout, and it’s completely okay to listen to the human body calls for meals. Nonetheless, don’t eat mindlessly thinking that you’ve burnt a amount that is sure of during your work out. Facts are, some of those calories will be burnt as well without you doing the workout. These calories will be burnt for the basal that is alleged function, to keep your heart beating and other organs operating because it should be. According to this, you should increase your calorie intakes just as much as 20-30% of what is showed on your calorie tracker as suggested by Lisa Jubilee, MS, CDN.
Now that the rules happen set open, let’s see some mistakes that perhaps have been done unconsciously. They might seem a small mistakes, but could have a impact that is big your fat loss journey.
6. Wrong fuel, inefficient workout
Yes you might have had a pre-workout meal before workout, but what kind of food do you eat? Know that not all healthy foods are good to boost your workout performance. Healthy fats like avocado or nuts are not to be eaten before workout, because they are slow to digest and can burden your body during workout as it needs to work for digesting at the same time with the workout. To be worse, this can even trigger muscle cramps in the end of workout. Another things is lacking of carbs. While too much carbs is certainly not good for fat loss, but if you avoid carbs at all, your body won’t have enough energy to go through an intense workout and your performance will not be optimum.
7. Too much protein
We’ve seen that protein is great for post-workout meal as it helps build muscle and so on. However, this is only applied when it’s consumed in a right portion. The rule of ‘more is better’ does not apply here, because too much protein will in the end be stored as fat in your body and we wouldn’t want it for sure.
8. Being loyal is not suitable for workout
Settling with one kind of workout is not the best choice you could make. Either it’s cardio or weight training, if you settle just for one, you’ll find yourself inside a kind of comfort zone, where your body lacks of challenge and lack of intensity. Your body adapts and what once a challenge to your body can be something easy the more you do it. That will result in less calorie being burnt and even slower progress. That’s why you need to vary your exercise so that your body will keep being challenged with different intensity and duration. Don’t forget to always combine cardio with high intensity training, because too much cardio will encourage your body to store foods as fat on the purpose to reserve energy for that endurance training.
9. Faulty recovery
Recovery and rest is as important as the workout itself, for without proper rest, your body will release cortisol – a stress hormone – and increase your appetite. That would be the last thing you want to happen on your progress. On the other side, recovery session doesn’t only mean stopping from all exercise for a day after a day of workout. You can have recovery by alternating your workout with something lighter after an intense workout, so your body can relax and recover without being completely breaking your workout routine.
10. Inconsistent routine
Working out once a week is still better than nothing at all. However, if losing fat is your goal, you got to do more than that. It’s the same with other things, you can’t expect great result without a strong commitment. Then, to achieve your dream body, you should be consistent both in your workout and also your meal input. As a starting point, you can begin with making a workout plan, scheduling an alternating cardio and weight training. Next step, stick to your plan and be consistent about it. Good luck and remember it’s not only about the result, but all the process are counted!