Quick Summary: How to Improve Your Workouts
Want better workout results? It's not just about the hour you spend training. The other 23 hours matter just as much for workout quality and performance.
These 7 habits can help you improve your workouts:
• Quality sleep
• Proper hydration before training
• Fueling properly
• Pre-workout supplementation
• Workout planning and preparation
• Dynamic warm-up routines
• Post-workout recovery protocols
Small changes outside the gym = big improvements inside the gym.
When it comes to the fitness lifestyle, the time we spend working out tends to be the main point of focus. At least, it gets the majority of the focus when it really shouldn't.
Yes, if you want to burn fat or build muscle, working out is a crucial part ... and there is no denying that everyone wants to have a great workout. That’s a given.
All too often, though, there is a huge emphasis on the one hour you are actually working out and an underemphasis on the other 23 hours a day.
Spoiler Alert: Those other 23 Hours a day have a massive impact on your workouts.
Sure, many people have a pre-workout routine. They'll find a time to work out, take some pre-workout powder, then train. But that's about all of their planned preparation when it comes to "improving" their workouts for better results.
However, setting your body up for a great workout is not limited to your pre-workout routine. There's actually a lot more we can do outside of the gym to set ourselves up for success.
That's why I put this blog together. I want to provide you with the information needed to improve your workouts!
If that's what you're looking for, you're in the right place. Here are 7 habits that you can develop to help support the quality of your workouts.
1) Quality Sleep: The Foundation to Improve Your Workouts
Sleep is the time when your body is ultimately focused on recovery. It's vital for gaining muscle, losing fat, and being healthy overall.
Unfortunately, sleep is an afterthought in most people’s fitness routine. I can't say I blame them either, because sleep isn't the first thing we think about when it comes to fitness.
So, my first tip is to prioritize getting quality sleep. It's not just about logging more hours in bed, but making sure those hours are spent in a deep, restful sleep.
Being well-rested can help support performance as well as hormone production, recovery, and appetite. It's also just generally easier to stick to your plan when you've gotten a good night's sleep ... Let's be honest.
2) Proper Hydration for Better Workout Performance
There really is no hard rule on how much water you should consume leading into a workout. There are just too many variables like age, gender, weight, height, workout style, and more for there to be a one-size-fits-all answer.
As a rough guideline, shooting for 100-120 oz or more each day is a good start. Ideally, 20 oz of that will come in the hour or two leading into your workout. Being well-hydrated can help with proper muscle function, mental clarity, fighting off fatigue, and preventing muscle cramps!
Now, I don't recommend chugging all of that water right before you train. It could be quite uncomfortable to train with a belly full of water ... and that could keep you from truly pushing yourself as hard as you should. Instead, aim to sip some water leading into your training.
3) Fuel Properly to Improve Workouts
Many people overlook the importance of getting the right fuel for their workouts. By fuel, I am talking about the proper nutrition prior to training.
When you try to work out on fumes, your intensity and strength can both suffer. Obviously, this just means your workouts won't be as good as they could be.
To make sure you're properly fueled, a good habit to adopt is eating 1 to 2 hours before your workout. In that meal, I recommend having a complete source of protein and some complex carbohydrates. This combination can help give your body the nutrients it needs to fuel training, minimize muscle breakdown, and support performance.
Now, if you train first thing in the morning ... This could prove difficult. Or maybe you prefer to train on an empty stomach. In either case, it's not the end of the world. While the right fuel can help support your workouts, you can still utilize these other tips to improve your workouts.
4) Pre-Workout Supplementation to Improve Your Workouts
The purpose of pre-workout supplements is to help support better workouts. That's why many people choose to use these supplements 15-30 minutes before they train.
Pre-workouts typically contain a blend of several different ingredients to support performance. Creatine and Beta-Alanine, for example, can help support strength, power, and endurance.
On the other hand, caffeine and other stimulants are often included to support energy and focus. Because let's be honest, we can all push a little harder when we're full of energy.
There are so many different pre-workouts out there, one of which could help take your training to the next level! The best pre-workout for you all comes down to your style of training and personal preferences.
Heck, I even know some people who use a rapid-digesting source of carbs and protein as a pre-workout option. That way, their body has a quick-digesting fuel source closer to their workout ... One that doesn't have them feeling weighed down or stuffed.
5) Plan Your Training: How Preparation Can Improve Your Workouts
We’ve all heard it before … "Failing to prepare is preparing to fail." Well, I'd argue this same rule applies to your workouts.
You can't just walk into the gym with no consideration for what you're going to do. Well, you could, but it probably won't end up giving you the best results.
Having a plan of attack for when you're going to work out is a great way to remove the guesswork. It can also help make your workouts more efficient. What matters most is finding a plan that you can enjoy and be consistent with.
6) Dynamic Warm-Up Routines for Enhanced Performance
A proper, well-rounded warm-up consists of both aerobics and dynamic stretching. The problem is, how many of us actually warm up before our workouts?
All too often, we head into the gym and just jump right into the workout. Or, if we do warm-up, we do one or the other, and never both. I'm guilty of this, too.
If you want a great way to improve your workouts ... This is it. Warm-ups can help prevent injury and prime your muscles to work properly during your training session.
Start with some low-intensity aerobic exercise. It can be as easy as riding the stationary bike for 5 minutes before training.
Immediately after that, move into a few minutes of dynamic stretching. These are the stretches that involve movement and take your muscles through a range of motion. Some examples of this would be walking lunges, butt kicks, and push-ups. Think of this as a quick way to get your blood flowing, joints primed, and muscles engaged for the workout.
7) Post-Workout Recovery: Setting Up Tomorrow's Success
Did you know that recovery can also play a role in your workout performance? Because the truth is ... You aren't actually building muscle during your workout. In fact, you're actually breaking down muscle. It's everything you do outside of the gym for recovery that is actually helping to repair and build new muscle.
We've already covered some crucial elements of recovery, like sleep and hydration. We even discussed the optimal approach for fueling before you train. However, another part of the recovery equation is what you do immediately after your training.
You see, two things happen when we resistance train:
1. We break down muscle tissue
2. We deplete muscle fuel (AKA Glycogen)
So, when you finish training, it makes sense to address these issues. This is when I recommend a rapid-digesting source of protein and carbs.
At 1st Phorm, we offer a combination of both in the Post Workout Stack: Phormula-1 and Ignition. We also have a plant-based option, the Vegan Post Workout Stack, and a lactose-free option, the Clear Post Workout Stack.
What Do I Do Now?
Now that you're armed with new habits to support your workouts, it's time to put them into action! Because we can talk about how to earn great results all day ... But talking about it isn't what matters.
What matters is taking the information and applying it to your workouts moving forward.
By following these simple steps ... You can improve your workouts and results before you know it. I understand that's easier said than done, which is why we're here to help.
You see, our mission at 1st Phorm is to help real people earn real and long-term results. In fact, that's why we developed the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App and get started earning your best results now!
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
