Each workout is opportunity to step towards your ultimate potential. We will have days where our training leaves us exhausted, but content knowing we have become a stronger version of ourselves. Other days, we will leave with a feeling of lackluster gains. When the last person asked you how your workout went, how did you respond? For me, I love the days I can say my workout truly took me that much closer to my vision. After all, is that not why we are here, to chase dreams? The next time someone asks you how your workout went, lets turn your: “eh, it was all right,” to “amazing.”
Tip #1 Prioritize Pre Workout Meal
Having a nutrient dense meal one to one and half hours before training will not only ensure your energy levels are maximized, but also your body will stay in a state of growth. We should try to get a lean protein source, simple/complex carbohydrates, and small amount of dietary fats. The lean protein source should be something that can be easily digested to ensure your workouts is not “uncomfortable”. Think something like egg whites or whey protein powder. Having both simple (think fruit) and complex carbohydrates (think whole grains, oatmeal, whole wheat products) will ensure sustainable energy. The dietary fats also serve to carry your energy levels throughout the workout. Last but not least, drink a lot of water!
Tip #2 Develop Hyper Focus
When you are training, are you in the gym? No, I know that your physically in the gym, but are you mentally there? Tell me if this sounds familiar; your mid workout and you are reliving this mornings road rage in you mind. You are showing the car that cut you off, that they messed with the wrong person. Or maybe, you are worrying about an exam coming up tomorrow. The possibilities are endless, but the underlying theme is you are not mentally in your training. The gains from a workout come from the focused attention to over stimulating the muscles. How do we set ourselves up for hyper focused workouts? Find something that gets you into the “zone.” It can be a music play list, motivational videos, or a favorite chapter out of a book. Maybe it is a quick mediation, or a special mantra you say internally. Whatever it is, just make sure when this activity takes place you are mentally switching from the past/future dialog to the present. You training time is to precious to waste day dreaming.
Mr. Miyagi say, “Your Focus needs more Focus!”
Tip #3 Dynamic Warm-Up
Once you lace up your shoes and fill up your water bottle, do you head straight into your first set? Going into a workout “cold” can be dangerous. You said you start with a couple minutes on a piece of cardio equipment? What about your central nervous system, the joints that did not get a chance to work? Performing a dynamic warm-up will help to not only heat up the body, but also switch your body over to the sympathetic nervous system. These warm-ups will also take your joints through full ranges of motion. They will also serve as added focus for your workout, almost like a mini meditation.
In closing…….
HoWEtrain 