The road to physical wellness is not easy for many. We may be working out regularly but not all of us try to check if we are getting the best results for the time we invest in our wellness. It mostly ends up as a routine chore. There are exceptions, I know. But the truth is there are many people who work out just to tell themselves that they are trying to keep their bodies in shape. Most of them will have their fitness journey hitting a plateau sooner or later.
Many fitness enthusiasts struggle to maintain consistent progress and break through their limitations. But all they need to do to take their workouts to the next level is to just pay attention to or not overlook the importance of a few simple things.
There are quite a lot of ways for someone to enhance their training performance and achieve their fitness goals. Let’s dive into some actionable tips:
1. Prioritize Proper Nutrition
Keyword being “proper”. If you thought you could only do two reps of an advanced workout technique, maybe it’s your body speaking. Because if the body gets just the right kind of nutrition at the right amount, it can do more than you think.
- Fuel For The Body: A balanced diet is essential for performing at your best. Carbohydrates, lean proteins, and healthy fats provide sustained energy but you need to know how much you have to take. And that should take your lifestyle and workout routine into account as well.
- Hydration: Dehydration can significantly impact workout intensity and recovery time. Drink a lot of water throughout the day, especially before and after training sessions, and during the sessions if needed.
- Time Your Meals: You might have been advised to experiment with different meal timings to find what works best for your body. This isn’t wholly true though. Why do we always have to sleep at night and not during daytime? The body responds better to meals when taken at certain specific times. An expert dietician can help there.
2. Optimize Workout Routine
Take this in general because a lot of people do optimize their routines. This is for those who don’t. The ones that stick to the routine they are given by their trainers.
- Mix It Up: Speak to your trainer to incorporate a variety of wellness activities into your routine. This can include strength training, cardio, yoga or even Tai Chi.
- Progressive Overload: This is default if your trainer isn’t a scammer. Continuously challenge your muscles by gradually increasing the weight, resistance, or reps in your workouts.
- Listen to Your Body: Very much overlooked. There are people who try to push past their limits. That will only do more harm than good. It would be wise to listen to the body’s signals. If you’re feeling pain or fatigue, take a rest day or modify your workout.
3. Rest Isn’t Enough To Recover
Wake up. Hit the gym. Go to work. Sleep. Wake up… This might seem familiar to many. I used to be that way too until I realized that proper rest for a few hours doesn’t count towards full recovery.
- Quality Sleep: Aim for 7-9 hours of quality sleep each night to give your body time to rebuild and repair.
- Active Recovery: Mostly pertains to promoting blood flow and reducing soreness. Activities like yoga or swimming on your rest days can help. They wouldn’t tax the body but help it do its thing faster.
- Mind-Body Techniques: Mostly for cutting out all stress. Stress depowers your body. Mindfulness techniques like meditation or breathing exercises can reduce stress, boost your mental clarity, and make you feel energetic even after 5 days of heavy workout.
4. Wear What Is Right When Training
People generally don’t pay attention to what they wear during workout or yoga, as long as it’s a tee or a tank top. But there are specific types of apparel that can help you give your best in training. The “I’m sweating a lot. That is a good sign.” mindset is actually taking part of your focus away. It makes you think you are doing things right when your body might be trying to send some signals. The right outfit does make a difference.
- Performance wear: You need clothes that can keep you cool and dry as you sweat it out. That way your focus will be more on your workout than on your dripping wet body. You might have noticed trainers wearing performance polo shirts at fitness centers. They likely chose that outfit for moisture-wicking. Moisture-wicking polo shirts are a preferred uniform in fitness studios with a lot of staff.
- Functional Fabrics: Go for outfits with breathable, stretchy fabrics. These materials move with you.
5. Seek Professional Guidance
You don’t need a trainer when you have “trainers” posting cool workout guides on Instagram, right? Wrong! The trainers you see may look jacked online but their fitness journey is most likely different from yours. The workouts they suggest may not align with your specific fitness goals even if it may appear so. There is no accountability here, which is important if you want to reach your fitness goals faster and more effectively.
- Personal Interactions with a Trainer: A qualified personal trainer can provide personalized guidance, motivation, and accountability to help you reach your fitness goals.
- Join a Community: Surround yourself with like-minded individuals who can support and inspire you on your fitness journey, even if it’s at the gym or at a yoga studio.
There are even more ways to significantly improve your fitness performance. Or you could just go with the ordinary and take your sweet time getting to where you want to be. That’s pretty rewarding as well.
