The truth is that everyone who wants to can optimize their performance and workout. Here are some incredibly effective ways to add performance optimization into your routine to help you get the most out of every workout.

Nutrition is equally if not more important than exercise for losing weight or maintaining healthy body weight. Supported by studies , what we eat is not only important for weight loss but also for achieving performance optimization. How much energy and water we need depends on our body weight and a few other factors like daily activity.

Eating too much protein and not enough carbohydrate, for example, could be causing your body to feel more sluggish than it normally would if your ratios were more balanced. Over time our bodies get used to particular types of movement. Once the body gets used to certain workouts and exercises it no longer has to work as hard when you do them.

You need to change it up a bit to keep the body on its toes. To fully optimize your workouts, change up your routine every four to six weeks. It will help your blood pressure and heart rate get back to normal and recovery happen ASAP. Watch how best to motivate yourself with music:. In one Austin State University study, people who warmed up with light leg extensions and squats were able to squat with 8.

Their lower bodies were also The same thing happens with your muscles and tendons. Preface your workout with carbs You might think of carbo-loading as something you do to run a better marathon.

But eating carbs before your workout can also help you during those intervals, according to research published in Sports Medicine. So even if you like your morning workouts, make sure to eat some toast or oatmeal before you head out of the door.

For instance, in one study from Human Performance Laboratory at the University of Wisconsin-La Crosse , people who performed a minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute—nearly twice as many as during long runs.

Rest one minute, then repeat for a total of four rounds. She recommends everyone drink ½ to 1 ounce of water per pound of bodyweight per day.

And that goes for every night of the week. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night. Watch this explainer video on whether you really need eight hours of sleep every night or not:.

Indulge in a massage That post-workout massage does more than just feel good. You should use heavier weights, one set for each exercise, doing them slowly 5 second up, 5 seconds down , and to exhaustion, making sure to have good form on each exercise. Water is also important for both types of workouts.

The high-intensity cardio would be something you enjoy doing. On some workouts, you would incorporate hills. Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.

Previous post: 10 Books That Shaped My Life, and 40 Others I Love. Next post: A Simple Guide to Setting and Achieving Your Life Goals. Limit your workouts to minutes.

High-intensity workouts. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout. I recommend either whey or soy protein shakes. Be sure to hydrate throughout the day.

Make it a habit to drink water regularly throughout the day. Shake before and after workout.

This concurrent training comes with plenty of benefits for your health, including lowering your cardiovascular and metabolic risks. In fact, doing both forms of exercise together is better, especially for people with chronic disease risk factors, than exercising for the same amount of time but sticking with just aerobic or resistance exercise.

Studies of concurrent training suggest a generalized training effect — similar improvements in aerobic capacity and muscular strength, regardless of the order of aerobic and resistance exercises in a session.

These benefits hold for a wide variety of people , including those who are initially inactive, recreationally active, young people and older women and men. Resistance exercise done before aerobic exercise results in a small increase in lower-body muscular strength without compromising all the other improvements in health-related physical fitness.

So if your exercise goals are along the lines of staying generally healthy and enjoying the mental benefits of moving your body , resistance training first might provide a little boost. Research suggests that for these exercisers, concurrent training may slightly inhibit improvement in aerobic capacity.

More likely, it can hinder gains in muscular strength and power development, and to a lesser degree muscle growth. Researchers are still investigating what happens on a cellular level to cause the interference effect. Aerobic and resistance training unleash competing influences at the molecular level that affect genetic signaling and protein synthesis.

But with more training, the muscle changes become more and more specific to the kind of work being done, and the likelihood of the interference effect kicking in increases.

Of course, many sports require combinations of aerobic and muscular capabilities. Some elite-level athletes need to improve both.

So the question remains: What is the optimal order of the two modes of exercise to get the best performance effects? Given research findings about concurrent training for high-level athletes , it makes sense to do resistance exercise first or to train first in the type of exercise that is most important to your performance goals.

Additionally, if possible, elite athletes should give their bodies a break of at least three hours between resistance and aerobic training sessions. This tightness can make you more prone to injury during your gym sessions.

Foam rollers are an excellent way to massage and release tension within the muscles. Make sure you hit your quadriceps, upper back, hips, calves, and any other area you are experiencing tightness or stiffness.

Life is busy. Between work, kids, family, gym workouts, and other personal commitments, it can be overwhelming. It may feel like you are constantly hitting a wall.

Avoid the workout crash with our Pre-Game Pre-Workout Supplement to our Muscle Recovery Drink to stay on track while keeping your energy levels up. Engaging in short bursts of exercise throughout the day can help to optimize your exercise performance.

Simple bursts such as getting up from your desk, taking the stairs, all count as fitness bursts. A good rule of thumb is 1 gram per pound of body weight--so if you weigh pounds, that's grams g.

If your goal is to build muscle mass, aim for g per lb. Second, make sure you're getting enough carbs: at least g per lb. Sleep is important for your health, but it's crucial to the recovery process. When you sleep, your body releases hormones that help repair muscle tissue and aid growth.

If you get enough sleep, this process can happen properly! Sleep deprivation also affects how your body processes food and burns energy throughout the day--meaning that even if you lift weights at night after work which is probably not ideal , lack of sleep will make your workout less effective than if you had slept well beforehand.

Pacing yourself is an important part of optimizing your workout efficiency. It's easy to get caught up in the excitement of a new workout routine, but it's important that you don't go too fast or too slow during your sessions.

Going too fast can lead to injury or burnout; if you're going too slow, it will take longer for you to reach your fitness goals and see results from all your hard work at the gym. It's important to keep a record of your workouts. The simplest way to do this is by using a journal and pen, but if you prefer something more digital, plenty of workout apps can help you stay organized.

You can also use a spreadsheet or document if you're already familiar with them and they're free! It's essential that you track your progress so that when the time comes for adjustments or changes in your routine, it will be easier for you to make them based on where you are right now rather than how far back in time those results came from.

Regarding fitness, there's no such thing as too much stretching. Before your workout, do static stretches like the above for at least five minutes. This will help improve your performance in the gym and prevent injury by loosening up muscles that might otherwise feel tight due to sitting or sleeping for long periods.

Stretching is one of those things that gets overlooked when people are focused on getting in shape--but it shouldn't be! If you're looking for ways to optimize your workout efficiency, adding some extra time for stretching before hitting the gym will go a long way toward helping boost results from all those grueling reps on bench presses or squats and even if you're not training for anything specific.

If you're going to spend time training , it's important to use the right gear for the job. If your gear is worn out or doesn't fit well, it will affect how comfortable you are during exercise and compromise your performance and increase the risk of injury.

Cleanliness is also important when maintaining fitness equipment -- especially if you share your gym with others! Remember that germs can spread quickly when people sweat together in close quarters; keeping everything clean helps keep everyone healthy while they work out.

We hope this article has given you some ideas for how to make your workouts more efficient, effective, and enjoyable. We know that working out is to get fit and improve your quality of life and feel good about yourself.

Share Share Link. In this article, we'll focus on five key areas: Warm up properly.

You want to not feel winded when you climb stairs. Write down your goal to keep yourself motivated. Set short term goals so that they are easier to obtain than the overall long term goal.

Celebrate the little milestones and remember that each little win is truly a BIG win! Determine ways to improve your performance. Combine different types of workouts to push yourself harder. Think about what you want to achieve with your particular goals.

You might also add weight training or other types of exercise, such as swimming or biking, which can heighten your performance by strengthening your body overall. Try running lines, passing the ball back and forth, or working on your vertical jump.

Increase your stamina by letting the game go a little longer. Just adding more running can help somewhat, but soccer really relies on explosive power and changing directions quickly. Do short sprints, moving and turning around the field quickly.

Push yourself harder. When you do the same workout over and over, you can get yourself into a slump. The routine becomes easy as your muscles grow accustomed to the motions of your regular exercise. Push yourself by ramping up your training. Do extra reps, sprint for part of your jog, or add a little more weight to your leg presses.

Consider getting a personal trainer so that you can be assured you will always be pushing forward. Sometimes having someone to hold you accountable is what it takes to bring out the best in you. Part 4. Recognize that your body needs to rest.

Many people are confused about how quickly the body recovers and how often it needs to rest. Remember, when you do any sort of exercise, your muscles tear apart at the molecular level.

When they heal, they grow back stronger. However, if you never rest your muscles, they can never heal. Aim to rest for hours after strength training. Try gentle exercise after hard exercise days. When you have had an intense workout, your body needs time to recover.

You can switch to a gentler form of exercise, such as yoga or Pilates. You can also play recreational basketball or soccer. Focusing on low-impact exercise and stretching can give the body a chance to move in a new way and continue repairing itself.

Get enough sleep. Your muscles will need time to repair themselves, and you need time to recover mentally and physically. Aim to get hours of sleep every night. Set good sleep habits to improve the quality of your sleep. Turn off computer and phone screens at least minutes before bedtime.

Pay attention to your circadian rhythm. This is your body clock that dictates your natural sleep cycle. Track your resting heart rate.

Take your heart rate when you wake up in the morning. This is your resting heart rate. If your resting rate is too high, then you may not be allowing yourself sufficient recovery time from exercising.

You can also count the number of beats in 10 seconds and multiply by 6. Your ideal resting heart rate depends on your age and fitness level. If you are an athlete, you will likely have a lower resting heart rate ranging from beats per minute for men, and bpm for women.

A good resting heart rate for non-athletes range from bpm for men and bpm for women. Part 5. Eat proteins and low fiber carbs a few hours before your workout. A low-fat meal with moderate protein and lots of low fiber carbs will help you keep your energy throughout your workout. Have this meal hours before your workout.

This will give you a chance to digest some of the meal before you start working out. Choose slow-digesting carbs for this meal. Eat sweet potatoes, buckwheat or other similar carbs. Eat a high-energy snack right before your workout.

Give yourself an extra kick of momentum to ramp up your workout. Have a snack with high carbohydrates, such as a banana, energy bar or yogurt.

This is especially necessary if you doing HIIT. Eat again after your workout. Studies suggest that eating within an hour after your workout can increase muscle size and strength. This will ensure that you will be able to train again sooner. Choose high-glycemic foods such as bagels or pasta.

If you are aiming for fat loss, eat simple carbs in the first feeding after your workout, and then switch to vegetables or whole grains in the next few meals after your workout. Drink plenty of water. The body needs water to function, and this is even more crucial when you are exercising.

Dehydration can compromise muscle coordination, reduce endurance, cause cramping and decrease strength. You can get some of your fluids from foods that you eat. Increase your fluid intake by about 2 cups if you are exercising at a moderate pace for about an hour.

If you are running a marathon, for example, you will need to drink significantly more fluids. You should also drink a sports drink or similar beverage that contains electrolytes. This will replenish the sodium that your body loses through sweat.

Plan out your meals. Some good meals include: [33] X Research source Breakfast: Eggs with avocados; seeds, nuts and fruit; buckwheat pancakes Lunch: Caesar salad; chicken cashew wrap Dinner: Poached salmon; scrambled eggs; steak; sushi Snacks: Dark chocolate and almonds; pemmican or jerky; kefir.

Consider the nutrient density of foods. Nutrient density is the ratio of nutritional value to caloric value in a particular food. A food might be packed with energy calories , but it may not have much in terms of valuable nutrients.

Part 6. Strive for consistency. No matter what you're told on late-night infomercials, healthy bodies can't be built in days or weeks. Understand that you must be consistent with your routine over the long term to see results.

As a general rule, give a workout routine at least a month before you decide it's not working. Some fitness instructors swear by the adage, "First comes form, then comes strength, then comes results. Then, you will likely start to see visible differences in your body.

Set realistic goals. While it's healthy to have ambitious goals in mind for the long term, it's important to set achievable goals for the short-term.

For instance, don't start working out with the assumption that, if you push hard enough, you can be a competitive bodybuilder by the end of the year. It's important to understand the reality that certain goals may take months or even years to achieve.

Don't over-reach at the start of your fitness journey. Over-training is a surefire way to injure yourself. Give yourself reasons to stay motivated.

Working out can be tough, especially if it's new to your routine. It's easier to keep a positive attitude about a new fitness routine if you focus on your goal, rather than the daunting process of getting there.

As you work out, visualize what it will be like when you've reached the level of fitness you want. You may be surprised how easy this makes it to give "just one more. Plan rewards for yourself as you make progress toward your goal. Errol Ismail Certified Personal Trainer.

Errol Ismail. Set SMART workout goals, or goals that are specific, measurable, achievable, relevant, and time-bound. We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more.

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You can also check with a personal trainer to determine appropriate exercises for your skill level. Thanks Helpful 0 Not Helpful 0. You Might Also Like. How to. How to Get a Nice Body. Easy Workout Ideas to Burn Calories Quick.

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Watch Articles How to. Categories Sports and Fitness Personal Fitness. According to research from McMaster University in Canada, it influences genes in your muscle cells to decrease inflammation and increase their number of mitochondria, which help power exercise and recovery.

Drink chocolate milk A recent Journal of Exercise Physiology study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. The protein stimulates muscle repair, while carbohydrates replete your energy stores and even help protein get into your muscles, says Carlson-Phillips.

After high-intensity or long duration workouts, try drinking a glass as soon after your workout as you can. In a East Tennessee State University study , exercisers who performed both deep and full squats reaped greater fitness gains than those who performed only deep squats.

The same holds true for any exercise variation. Performing multiple variations of an exercise changes the muscles recruited and the amount of weight you can lift, leading to greater gains than if you did the same exact movement month after month, says Wilson.

While you can include multiple variations of the same exercise in a single workout like planks and planks with one leg raised , changing those variations every month will also keep your body guessing.

Read more: Ariel Winter: Breast Reduction Surgery Changed My Life. Get a cardio buddy In one Annals of Behavioral Medicine study, cyclists who exercised with a partner pedaled almost twice as long as those who rode solo.

Having someone else around pushes you to perform at your best and even makes workouts feel less difficult, says Perkins. The results: You can exercise longer and harder and get more out of every trip to the gym. Luckily, research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates elevated all throughout the night.

To get the casein protein you need, Carlson-Phillips recommends eating Greek yogurt or cottage cheese after your workouts and before you turn in for the night. Contact us at letters time. Molly Cranna for TIME. Aleisha Fetters.

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