8 Ways To Get More From Your Training

Making time to accomplish your fitness goals can be challenging with a busy schedule. That’s why it’s important to get the most out of your training with efficiency and planning. In other words, it’s important to show up for yourself both during and surrounding your workouts.

Here are eight focal points to help you get more from your training.

Prioritize Quality Sleep

Sometimes the best thing you can do to burn fat and build muscle is to take a nap. When you sleep, your body works to repair damaged tissue and ensure that everything is working as it should. Inadequate sleep can lead to poor post-training recovery, a weakened immune system, chronic stress, digestion issues, and hormonal disruption.

Start by monitoring your current sleep habits to determine where the opportunity for improvement lies. If you get heartburn at night, adjust your eating schedule to allow for proper digestion before you lay down. If you tend to get distracted by social media, set your phone out of reach.

Create an environment that supports sleep by turning down the thermostat, establishing a source of white noise, and blocking out the light. If you feel the need to neglect your workout every morning, try an energy-boosting strategy from Energetic Lifestyle. 

Hit Your Macronutrient Goals

Macronutrients are the complete picture of what nutrients our bodies require in large quantities to survive and thrive. Finding the right balance of macronutrients to support your training goals can help you get more out of your training and see noticeable results.

The three macronutrients are carbohydrates, protein, and fat. Over time, different fad diets have villainized certain food sources. In reality, it’s not the carbohydrates or the fats that cause a problem; it’s what you eat to get them.

For example, fruit is the latest villain in the diet industry as it contains carbohydrates. However, it’s fair to say that no one struggles with eating too many apples when trying to achieve their fitness goals. 

Your body needs healthy fats to provide long-term fuel and joint support. You need minimally processed carbohydrates to provide accessible energy to fuel your training. Finally, protein will help repair and build those muscles.

Don’t Forget the Micronutrients

Micronutrients are the vitamins and minerals your body needs in smaller quantities to support long-term health. A deficiency in any of the vitamins can interrupt your progress with training. The effects of these deficiencies are often hard to detect, with many people not realizing there was even an issue until they start to feel better.

Try to get your micronutrients from a well-balanced diet rich in minimally processed foods. Then, consider taking supplements to help fill the gaps.

Make Time for Mobility

Mobility training is often put on the back burner in the pursuit of getting stronger or bigger. However, your body needs a combination of static and dynamic stretches and functional movement to prevent injury and maintain your range of motion.

Schedule time each day for mobility training. Even 20 minutes of focused movement to help stretch and loosen your muscles will have a big impact on your form and function.

Schedule Active Rest Days

Your body needs time to recover from training. While you may feel compelled to train every day, it’s important to schedule active rest days. Swap out your usual routine with something low-impact, like an easy hike or a walk. 

The benefit of active rest is that it gets your blood flowing to help repair the tissues without taxing them further. While a day on the couch has its merits, light exercise is more beneficial to support your training.

Track Your Workouts

The importance of tracking your workouts can’t be understated. It’s through this process that you’ll be able to track your progression and identify what aspects of your life are positively and negatively impacting your efforts.

When you track your workouts, make a note of what you ate, how you slept, and how your body felt. This information will help you identify themes, like how certain foods impact your body or if you had an off day due to lack of sleep.

Hydrate Like It’s Your Job

Hydrate like your life depends on it, because it does. Your body needs to be well-hydrated to support both your training and your recovery. If you feel thirsty when you’re starting your workout, you’re already dehydrated.

While the recommended daily minimum is 64 ounces of water, you may require more based on the climate, your training style, and your body type. You need enough fluids to move blood around your body to repair your tissues and ensure you’re getting enough oxygen during a heavy training session. In fact, go have a glass of water right now.

Challenge Yourself

Finally, push yourself to do a little better every day (without sacrificing form). The worst thing that can happen is not hitting your goal. There’s no punishment or long-term consequences in safely trying that heavier weight or trying to run a little farther. If you don’t get it now, you can always try again.

Use these practical strategies for getting more out of your training and accomplishing your fitness goals.