It’s a rare person who lists going to the gym as one of their favourite things to do. For the majority of us, going to the gym is a requirement many of us fulfil purely to ensure our bodies stay fit and healthy enough to see us through a long and happy life.
However, you want to be sure you aren’t wasting the time you’re putting in at the gym. International sports nutritionist Dr Dana Ryan has some advice for the casual gym-goers on how you can ensure your gym sessions are resulting in gains.
1. Try to enjoy the workout
“Do what you love and what you want to do, don’t force yourself into doing what others like; working out shouldn’t be a chore.”
2. Make sure you eat afterwards
“One of the biggest mistakes people make is cutting calories around workouts and not providing adequate fuel to their bodies.”
3. Don’t cut carbs
“One of the myths people buy into is that they only need protein to boost their workout, but in fact they need a combination of protein and carbohydrates to get the maximum out of their workout – don’t cut carbs!”
4. Ensure protein intake is spread out across the day
“Rather than just focusing on consuming protein at night, spread out your intake throughout the day,” says Dr Dana. “Protein helps maintain muscle mass, but people tend to shy away from protein in fear of big, bulky muscles. Unless specifically eating to build bulky muscles, adequate protein will help gym goers to build lean muscle mass.”
5. Lift weights – especially women!
“Lifting weights will help build muscles, which will help you get to your goals faster. Increased muscle mass keeps metabolism up. For those looking to lose or maintain weight, the goal is to keep body metabolism as high as you can for as long as you can.”
You might also like:
There is an optimal length for your workout, and it’s less than you think
Working out on the weekend is just as good as multiple weekday visits
5 fitness terms you need to know
Looking for a new move to try at the gym? Check out the video below.
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