My guide to a better quality workout
Written by Mike Cheliak on October 5, 2009 – 1:09 pm -Quality Workouts
Everyone who works out will tell you that they have “on” and “off” days at the gym. Sometimes you just don’t feel it and sometimes you do.
Is there a magic formula to getting that edge we all look for? Not exactly, but there are a few things you can do to give yourself the best possible level of energy to complete a good workout.
Pre-Feeding?
Most gym goers think that you need to “fuel the fire” before you hit the iron. While it’s true that you need energy, the worst thing you can do is scarf down a big meal before going to work out.
Eating anything substantial less than an hour before working out is a recipe for a bad workout. Why? The digestive process requires energy and the initial stage of digestion (which takes the most energy) lasts anywhere from 1-3 hours depending on your meal.
What does this mean? The best likely scenario is that you get a chance to feed a few hours before working out. If this isn’t possible, you should limit the amount of food you intake prior to your gym time. Have some yogurt, fruit or something relatively simple with some basic carbs to fire you up.
Pre-workout/workout drinks
I am not a HUGE fan of fitness supplements but they do have a place in any fitness regimen to some degree. I have a little concoction that I use when I work out. This is a nice little mix of carbs, protein and supplements to help you last through your workout. Is if for everyone…NOPE…I just happen to think it works for me.
10 ounces of good quality pure Orange Juice (I like Tropicana)
2 ounces of POM (Pomegranate Juice)
1 Scoop Vanilla Protein Powder
1 Scoop Creatine
1 Scoop Glutamine
Ice cubes to make your liquid fill a 20 ounce hydration bottle
Before you go to the gym, drink a good 16 ounces of water (room temp – don’t ask why just do it). Start sipping your workout matrix very slowly about 15 minutes before you hit the gym. Continue drinking it slowly as you workout. Make sure you have some water set aside for post workout hydration.
Stimulants
Can you say controversial? Yep! I don’t really have any opinion about stimulant use except to advise that you should really be careful with them. Even the garden variety “over the counter” brands have potentially nasty side effects.
I don’t do the pill form stimulant thing anymore, but I DO LOVE COFFEE! I have one large coffee in the morning and before I go to the gym I have a single espresso (made on my nice old Bialetti stove top espresso maker) before I head out to the gym. I find it really makes a difference in the energy of my workout and my overall focus. You may not, I DO!
Quality before quantity
This is likely the most important thing you need to adhere to. Whether you are a true iron pumping meathead (like I tend to be), a fit and lithe woman looking to tweak her look just a little more or just an average person looking to get more fit; YOU NEED TO MAKE SURE YOU DO THE EXERCISE PROPERLY!!!!
You can completely sabotage your results by doing half assed reps of exercises you can’t even pronounce while rushing through your routine to get to the open cardio confessional (that is for another day).
Quality over quantity pertains not just to the amount of reps but also to the weight you use. You need to study the correct movement of the exercises you are doing. There are THOUSANDS of sites online that show you how to do it right.
My suggestion is to book a Personal Trainer for about 10 sessions to really explain the correct way to do things. A good PT won’t just sit you on a machine and say do it; they will build your plan according to your needs and will explain and teach you how to do it right.
Get Mental
Not GO mental…get mental. Sometimes you just need to get your head around it. My suggestion is to schedule your weekly calendar including your work schedule, personal events, family time, party time and without a doubt…WORKOUT TIME!
Nothing gets you prepared for a good gym session than knowing well in advance when it is going to be. Make it an appointment that you can’t break…PERIOD!
NUFF SED?
While I am not a certified expert, I have studied and educated myself over a long period of time. What works for me may not always work for another person. The thing to remember is that you are learning and educating yourself and there is always value in trying something new (as long as it isn’t REALLY weird or dangerous).
Keep learning…I do!
In happiness and health as always!
Mike C.
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