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How to get better training results?
There is no single golden advice for this question, but the important point is that the effectiveness of training consists of a myriad of factors.
By taking just a few of them into account and putting them into practice, you can see better results, and thus provide yourself with another incentive to motivate yourself to keep going.
What to pay attention to so that activity at the gym is not time wasted?
In the initial phase of the training road, it is not difficult to get results, especially when a healthy diet is put together along with training.
But what if, after time, you do not see the desired progress?
This may be because the body has become accustomed to the change and treats it as something normal.
Without additional stimuli, without a shock to the muscles and the body, we may stagnate.
The first step to increase the effectiveness of training is to change the diet plan.
1. new diet plan
However, it’s not a matter of completely changing the habits you’ve developed, or completely discarding your current dietary restrictions.
Sometimes cutting a few dozen calories or increasing the amount of protein and decreasing the amount of carbohydrates in your meals (or vice versa) can work wonders.
If you feel that your workout is still underperforming, perhaps the problem is not with your diet, but with your vitamin intake?
Of course, there are plenty of them in the food you eat, but you won’t always get enough of them into your body.
It is worthwhile to additionally supplement vitamin deficiencies and take, among other things:
- Vitamin C – helps in the absorption of protein from food into the body, and also participates in protein synthesis in the muscles,
- Phosphorus, calcium and vitamin D – the first two components help in the appearance of muscle contractions, while vitamin D will be necessary for good absorption,
- Vitamin B6 – helps in the growth of the amount of protein tissue in the muscles.
The more intensively we exercise, the more the body will show a higher demand for this vitamin, - Vitamin A – effective training is possible when the body is rested.
Vitamin A promotes recovery after training, and is also responsible for the formation of muscle cells.
2. change the set of exercises
Like diet, the body also gets used to exercise.
To make your workouts more effective, you should increase their intensity or make changes to your training plan.
Based on fewer exercises but more series, training will certainly increase its effectiveness.
When determining the purpose of training, it is worth considering the bigger picture – even if you want to increase muscle mass in the shoulder area, training balance, i.e. using exercises for the other parts of the body as well, will be important for the results.
3. rest from training
There are training plans that involve daily exercise, but it is worth remembering that the body and muscles also need time to rest.
Muscle overload can not only lead to injury, but can also reduce the effectiveness of training.
When fatigued, we may unknowingly perform exercises less thoroughly or do shorter workouts, which may not have the desired effect in the long run.
Take days off from training activity, and during the training day focus on performing the entire set correctly – this approach is sure to translate into results.
4. supplements to support training
Again, the main indicator to follow to increase the effectiveness of training is the goal.
Everyone exercises with a different goal – to lose weight, shape the figure or increase muscle mass.
It is the goal that gives direction and is the factor that determines which supplement is worth reaching for.
BCAAs – a group of amino acids that stimulate the endocrine system, among other things.
secretion of growth hormone, and are also involved in reducing body fat.
Supplements that contain them will help make your workout more effective.
Protein supplements – a type of dietary supplement that will help build up muscle mass.
In addition, their use will help muscle recovery after exercise.
Pre-workout supplements – this type of supplement taken before a workout will provide energy and strength, it will also increase motivation and thus make the workout more effective.
5. regeneration at night
Sleep is extremely important for the proper functioning of the body.
If you don’t sleep long enough, then your muscles don’t have a chance to regenerate properly and fully – and neither does your psyche.
In such a situation, you can feel not only general fatigue, but also a decrease in motivation.
The body and mind regenerate during sleep, so it has a key impact on training efficiency.
