10 tips to maximise your workout!

As I was looking for inspiration for my next post, I realised that a lot of people are discouraged to work out when they don't feel the effect of their hard work. For some, two hours at the gym just makes them feel tired, without giving them the rush of happiness you usually get after a workout. So I did some research, and came up with 10 tips for a better and more efficient workout.

Before the workout

1. Get a proper warmup

It's crucial that you actually warm up your body before you work out. It helps your body get ready, makes you able to preform better, and it drastically decreases the risk of a workout. Your warmup depends on the type of exercise you're doing, but for running you could for example jog 10 minutes at a 10km/h pace, or walk quickly up a long and steep hill.

2. Drink water

And I don't mean right before. It takes a while for your body to absorb the water, so drink some 1-2 hours before your workout. If you're already dehydrated before you start you'll feel fatigued and your mental function will decrease. To be able to preform and push yourself you need to make sure you're hydrated.

3. Set a reasonable goal

Now I don't mean that you shouldn't challenge yourself, because challenging yourself will make you push yourself and thus get better. However, setting a goal that is too demanding will cause failure. This will make you feel demotivated and unaccomplished.

4. Eat before a workout

Eating carbs or proteins before you train is beneficial, because it fuels your body so that you can work better. However, don't eat too much food, because you'll get a stitch.


During the workout

1. Stay away from mirrors 

A study of 58 individuals shows that those who exercised in front of mirrors felt more tired after 30 minutes than those who didn't.

2. Have a good playlist

Research proves that those who do cardio whilst listening to some up-beat cardio were able to work 5-15% harder than those who don't. You can either make your own playlist or find one online.

3. Get fuelled by your emotions

Thinking of someone or something that frustrates you or makes you angry is a great way of pushing yourself harder. In addition, it's a great way of burning off your anger and aggression.

4. Don't make excuses 

Whenever you feel tired and demotivated, replace the negative thoughts with positive ones. If you catch yourself thinking "I can't do this.", force yourself to think "Uhm, heck yes I can!"

4. Don't watch the TV

If you're a gym member, you probably know that they have multiple TVs around the place. Many people like to watch them because it distracts them from their tiredness. However, a study shows a 5% decrease in effort when you watch TV whilst working out.

5. Work out with a friend

First of all, if you feel like skipping a day at the gym, bring a friend instead! It'll feel like more fun if you make it a social thing. Secondly, you can encourage each other to work harder by having contests and stuff. In addition, you can try out new equipment because you'll feel less awkward when you have a friend you can laugh with if something goes wrong.


After the workout

1. Stretch!!

Stretching after a workout helps reset your body's muscles to their normal postures. You'll also be less sore and stiff later on. Furthermore, it improves your flexibility. And lastly, it provides a mental break, calms the mind and recharges you.


I hope these tips were of some help, and that they contribute to you getting a better workout!