Whether you want to melt away the stubborn fat in your body or build your body muscles, it’s crucial to intensify your workout.
Often you may hear people say a safe diet alongside workouts is enough to cut off some pounds and tone your muscle. That’s true, but doing that alone may not make you get the result you desire anytime soon, especially if you plan to challenge yourself.
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Long-term exercise may get boring or less effective over time; hence, you will need to revive it, which will require intensifying workouts. If that’s your case, you are at the right place.
How do you increase your overall activities and include other components in your workouts to double up your efforts for a better result? Keep reading this article to find out.
- Energize Your Muscle
Most of the time, trainers will advise people to run or jog early in the morning before eating. This is pretty effective because, at that time, the body is in a calorie deficit state, which boosts the body’s ability to burn fat.
However, you may need to change that routine if that’s the strategy you are used to. To intensify your workout, this simple plan will help a lot. Instead of exercising on an empty stomach, you may need to feed your muscles to gain some strength. Don’t fret yet! According to the nutritionist, eating as low as 30grams of carbohydrates or protein ahead of your workout time is not harmful.
30 grams is what you will get from consuming one big banana or whole-grain pancakes. That’s sufficient to power you throughout the serious workout period. The aim is to energize you while you work out to prevent fatigue.
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- Re-Energize Your Muscle
Don’t forget that as much as you want lean muscle gains, you mustn’t joke with your diet. Besides, pre-workout meals, post-exercise meals, etc., are essential in your intense workout goals.
The meals you will take before and after the workout are pretty essential in your quest to build lean muscle. It’s critical to eat after your exercise to regain glycogen levels, boost protein synthesis, and lower protein breakdowns during the workout.
Besides, it would be best if you inculcate this habit to build your muscle faster. A nutritionist recommends about 20 grams of protein after an extreme workout since that’s when the body needs protein the most. Greek yoghurt or egg-white omelette are good protein sources but consume moderately to avoid going beyond the recommended kilogram.
- Watch Your Plates
As you work on your pre and post-exercise nutrition, don’t neglect general nutrition. Whatever one eats will influence the level of effort needed to achieve workout goals. For your workout results to be positive, it all boils down to the content of your plates. That’s why emphasis is laid on nutrition. How and when you eat is another factor you will begin to focus on when intensifying your workout.
Daily, you may need up to 75 per cent of calories to expand basal metabolic functions. Meanwhile, people often reduce the amount of food they consume to lessen their calorie intake; that’s good but not always right. Consume a balanced diet in proper proportion.
When you don’t consume adequate fat, protein, and carbohydrate, it may be difficult for your body to tolerate the workout intensity you desire. In contrast, when you overload your plates, it may get more challenging for you to build your body.
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- Extreme cardio workout
You also need to build your muscle by getting involved in extreme cardio exercises. Power moves, also called plyometric workouts, would enable you to build endurance during training.
Athletes primarily practice this type of workout, but you can also engage in it to intensify your activities.
- One-legged jump: It may seem challenging to jump with two legs at once, so try jumping with each leg one after the other. You can hop around the room as you do this. Note that you need to keep it slow and steady to avoid injury.
- Power Jacks: Improve power by practicing these slow power squats. Jump up, then land in a squat while you spread your legs. In a fast movement, get up and put your feet together carefully. Repeat the action as many times as your body can.
- Power Lunges: What you do with power jacks, you can do it with lunges too. Although they are tough, you will need them since you aim to intensify your workout. Put yourself in a lunge, jump up while you switch your legs in the air, and then get back in the lunge again.
Challenge Your Muscles
Another effective means to make your workout intense is to challenge your muscles. If you have not been lifting weights before, this is the right time to start. However, if weight lifting is in your routine, it’s time for you to increase the weight you lift.
Heavyweights will make you see the result of your training quickly. Ensure the load you put on your muscle is heavier than what you lift before leaning your muscle tissues.
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Conclusion
Achieving your workout goals is not as difficult as you think, especially if you take it slow from the start, then move to more complex methods. Also, combining the proper meal with extreme workouts to your routine, you will begin to see results in no time.
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