02 Mar 2020

Working out is essential to maintaining your health. If you work out and get minimal results, it doesn’t mean you need to perform harder. Oftentimes, you can utilize small tips to get maximum results. Following these simple steps can bring you closer to achieving your dream body.

Drink more water

Physical activity is draining. Because of this, consistently drinking water is essential. Thirst is a sign of dehydration. Many athletes work out without properly hydrating, which leads to further damage. If you’re working harder during workouts, dehydration may be the cause. Studies show if your body is 2% dehydrated, your performance levels will decline. Since the average person loses up to 1.4 liters of sweat during an hour of exercise, it’s important for you to properly hydrate to avoid causing further damage, including cramping.

If you’re experiencing dehydration during workouts, be sure to drink water instead of sugary sports drinks. They contribute to stomach issues, especially during dehydration. You should also eat water-rich fruits and vegetables to remain hydrated in addition to drinking water.

Up your omega-3 intake

It’s common for athletes to use meat as a protein source, especially during intense training. A diet with lots of meat, especially highly processed meat, leads to chronic illnesses like heart disease and diabetes. Processed meats also cause obesity, which is counterproductive to getting in shape.

You can up your protein intake in a healthier way by eating more fish. Fish like salmon, cod, and mackerel are lean and high in protein, causing less weight gain. These fish contain omega-3 fatty acids that help rebuild muscles. In addition to eating more fish, eating protein-rich foods before bed is a good idea. Consuming proteins help maintain healthy casein, a slow-digesting protein, levels. Casein proteins help amino acid and muscle protein synthesis rates after intense workouts. Cottage cheese and Greek yogurt are great sources of casein proteins.

Workout with a friend

You may struggle to achieve your goal because of a lack of motivation. Self-motivation can be tough, especially with voluntary activities like exercise. A great way to remedy a lack of motivation is to work out with a friend. Studies show that cyclists that worked out with a partner performed twice as long. When you begin to slack, there is someone to hold you accountable and push you to do more.

Use supplements

Diet is important for maintaining your health regimen. Depending on how rigorous you exercise, you’re losing a lot of vital nutrients that need to be replaced. If you cannot replace these nutrients through your diet, supplements are a great idea. Supplements are great for muscle recovery, bone strength, and improve performance. Nutritional supplements include sports foods (protein powders, etc.), multivitamins, and performance enhancers. For instance, companies produce a running energy supplement for extreme training and endurance. These supplements contain calcium lactate, which encourages calcium and magnesium absorption. This process enables the body to perform at a higher level and aids the recovery process.

Keep in mind, energy supplements are not a replacement for maintaining a healthy diet. Supplements are an enhancement, so continue to eat properly as you take them. Prior to changing your regimen, speak with your healthcare provider. Sudden changes can increase potential risk factors. If you’re pregnant or breastfeeding, ask about the safety of supplements and the impact it can have on your pregnancy.


Exercising is a strenuous activity on your overall health and wellness. To ensure getting premium results, it is important to practice healthy habits before and after working out. When making healthy food choices, be sure to incorporate protein-rich fish for additional benefits. You should also make sure you avoid dehydration by drinking enough water before, during, and after exercising. Dehydration decreases productivity and increases the risk of further damage. It also helps to work out with a friend, which doubles productivity rates.

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