If you are ready to make a change and you want to see your training count, maybe you should look into the do's and don'ts of weight training. Your body is a machine. It's meant to work hard, recover, and sustain your lifestyle ! However, you do need to make sure that you are following some tips and tricks to make that all worth it !
Let's start with the DO's !
First, EAT HIGH QUALITY FOODS and enough of them. One misconception is that people want to cut foods out and then they are not fueling their bodies properly. It's important to put an emphasis on lean protein, plus carbohydrates (including starch, veggies, and fruit), and healthy fats. When determining how much protein you should consume, aim for at least 1 g per lb of bodyweight. For example, 140# female would shoot for 140 grams of protein per day split into 4-6 meals !
If your going to train, make it count! Nothing is more frustrating than seeing people claim they are training but in reality their workout consists of them walking around and stretching than doing actual work. If you want to get stronger do compound xercises such as squats, deadlifts, bench presses, pull-ups, and overhead presses. These movements require maximum muscle recruitment, and lead to faster muscle growth. It is also important to change up your program to keep your body guessing, and prohibit adaptation.
Sleep... it's just as important! Sleep is essential to the muscle-building process, and should not be compromised. Relaxation and stress reduction can also help in this process. Moving through some yoga poses or listening to a guided meditation before bed or first thing in the morning can be beneficial in clearing your mind and reducing stress.
Here are some things to avoid !
Cardio is just like a workout, MAKE IT COUNT! Don't waste your time walking on the treadmill for hours at a time. Do your cardio like you want to lay it out on the floor ! Too much cardio can be detrimental to lean muscle, but you still need to get your heart pumping to benefit your cardiovascular health.
Recover smart ! Your body can only handle so much stress from life and the gym. You should incorporate lighter days and off days in your training to maximize your results.
Calories are calories BUT the quality is what matters most. Now with all the talk if IIFYM and Macro Counting, learning what foods are good for your body are critical in your performance. Your body needs to have solid nutrition to perform at the top level !
Use these tips to help change your mental plan going into the gym and the efforts you need to make outside the gym to make it all worth while !
Happy Training <3