To improve the results of the gym and to lose weight or gain more muscle mass, it is important to first be focused and stay motivated to achieve the goals you have committed, avoiding lacking in class and feeding well for effective training.
It is important not only to train, but also to ensure a diet that promotes muscle growth and provides energy, with nutrients, carbohydrates and proteins. The training in the gym can be demanding bats, so it is very important to ensure that you have all the energy sources necessary to perform the training to the end, ensuring a good recovery.
7 Tips for Getting Rid of the Academy
So, a few simple tips that help improve the results of the gym include:
1. Never train in fasting:
Fasting can cause hypoglycemia, ie low blood sugar levels that decrease performance during training and decrease muscle gain;
2. Drinking a natural orange juice before training
The orange juice 30 or 20 minutes before the workout gives the necessary energy for the workout, in order to burn fat and gain muscle mass and prevents the body from using the muscles as a source of energy;
3. Eat foods high in protein
Eat protein-rich foods in the first 30 minutes after training, such as yogurt, tuna salad or chicken sandwich, for example: Proteins help in rebuilding and growing muscle mass;
4. Drink water, coconut water or isotonic drinks during training:
These drinks serve to hydrate the body, recover the amount of water lost during training, increase muscular endurance, avoiding injuries, such as contractures or muscle breakdowns. See a natural Isotonic to take during training;
In addition, an energy drink prepared with honey and lemon is also a great option, here's how to prepare by watching our nutritionist's video:
5. Change exercises often:
Changing the exercise routine according to the physical evolution and orientation of the physical trainer causes the muscle to have more time to recover. In addition, this promotes muscle growth and prevents the risk of injury.
6. Gradually increase the weight load:
The gradual increase in weight load according to the orientation of the fitness trainer, stimulates the muscles better, causing them to grow faster.
7. Wait (at least) 1 day to train the same muscle groups:
For example, if you trained arms today, you should train your legs tomorrow. This helps the muscles to recover from training, avoiding injury and overload.
If these tips are followed correctly, it is possible to improve the results of the gym, which may be visible faster than expected.
To increase the performance of the workout, see also:
- Foods to gain muscle mass
How to take glutamine to increase muscle
