Lose Weight Loss
Given are advantages of performing workouts.
Lift Weights
Your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate. According to study, those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years compared to those who spent the same amount of time performing cardio.
Listen to Music
Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery. Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. It will help your blood pressure and heart rate get back to normal and recovery happen as soon as possible.
Swap stretching for a dynamic Warmup
Don’t stretch in vain. In one study, people who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed typical “bend and hold” stretches. If you stretch it around a lot and then pull it back to shoot it, it’s not going to go as far. 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. Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body is going to put forth a better effort and get a better value, both in terms of caloric expenditure and muscle growth, than it would if you were in fasted state. So even if you like your morning workouts, make sure to eat some toast or oatmeal before you head out of the door.
Do Intervals
Minute per minute, high-intensity intervals—periods of all-out effort interspersed with short, low-intensity “breaks”—come with more cardiovascular and fat-loss benefits than any other workout. To burn calories, follow the workout’s protocol and perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.
Drink Water
Losing just 2% of your body weight in fluids, some gym-goers sweat out 6 to 10%, can make your workout feel harder, reduce your exercise performance and reduce your body’s ability to recover after you leave the gym. She recommends everyone drink ½ to 1 ounce of water per pound of bodyweight per day. To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself both before and after a sweat session. You shouldn’t be losing more than 2% of your bodyweight.
Use free weights
Weight machines are great for helping gym newbies learn correct form, but once you’ve got it down, it’s time to move to free weights. Exercises using free weights like dumbbells, kettlebells and barbells lead to greater hormonal responses compared to similar exercises performed on exercise machines. That’s largely because free-weight exercises tap a wider range of muscles. “Whenever you have to move a free weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you.
Get a better Night’s Sleep
Quality shut-eye is vital to getting the most out of your time spent in the gym. And that goes for every night of the week. Sleep drives the hormonal shifts that promote the body’s recovery to exercise. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.