8 Science Based Workout Tips To Show Results Faster

by - May 23, 2020

We usually don't want to spend long hours at the gym, but we always want to get leaner and more stronger with the minimum time that we are spending working out.

I see many people who keep a check on their diet and exercise regularly. They hit the gym 3 to 4 times a week. They add fruits, vegetables, protein, and healthy fats to their diet yet they see the same body in the mirror that they saw a year ago.

8 science based workout tips to see results faster

Their body changes a bit but the results aren’t noticeable. It kills the drive. It kills the enthusiasm before they finally quit.You don’t want to end up like that. You want results. You want faster results in the gym. You want to gain muscle and loose fat. You want to be recognized and appreciated. You want big arms and you want to add more muscles to your frame

But there is always certain bad thing that comes before the good thing. We want faster results but with it comes the chances of messing up your body.

Drawbacks of fast results

We are not living in a perfect world were muscle gain and fat loss will be instantaneous. Humans are, we are different individuals and have different types of reactions to everything.

And, when you change your natural routine all of a sudden, like when you cut your daily food intake from 2,000 to 1,000 calories per day or try to follow a workout routine of one of your friends who has been working out for a very long time, your body will react and do more harm than good,

Your body thinks that food is not is limited supply, so you're starving and, in an effort to safe energy to keep you moving, it starts burning protein (aka muscles) for energy. "This will shut down the fat-burning metabolic processes of the body and start the road to metabolic damage", according to health experts

What's more, this reduction in the rate of metabolism (the number of calories you burn just to live) means that fast weight loss generally doesn't stick around for long and instead leads to rebound in weight gain

If you're looking for six-pack abs, then you need to be realistic about your genes and about your body type. As far as eating, eat more by day, eat a little less by night, go to the gym, build muscle and try to stay away from the dinner table.
If losing weight is the result you're seeking. You can do that without being miserable, without being denied or deprived of food which is possible and It's sustainable."
Also, it's important to remember that your muscles don't get stronger or faster during your workouts. You get fitter in the hours and days in between your gym sessions as your muscles repair and adapt to any given workout. If you work out for hours every day – especially if you didn't workout last week – or train the same muscles during back-to-back days, you aren't going to give your body the time to appropriately recover. The result: You aren't going to see the fitness results you want. And there's nothing more frustrating than working hard in the gym and not reaping the gains you expected.

Staring your fitness journey can be overwhelming, you don't know anything about what to eat, what exercises to do and there are many questions that come up your mind of whether intermittent fasting is good or if you can workout at home with body weight exercises.

The Right rate to fitness

While, most people should not aim to lose more than 2 pounds per week in order to maintain lean muscle, people vary in how fast they can safely lose weight. Fortunately for people who haven't set food in the gym ever, the more they are away from their fitness goals the more quickly they will see results
When you start eating healthy and your exercise routine, some people can notice benefits in their physique even before their weight drops, That's because reducing your intake of processed foods, excess of salt and sugar and refined carbohydrates (whole carbs are still good for weight loss) can notice reduction in the bloating of their body within a day or two.
Any visual or weight changes might not jibe with the full benefits going on in your body. For an overweight person who wants to loose a significant amount of fat and gain muscle, eight weeks of training may only show a change in few areas of the body like arms and thighs, However, loosing fat around the area may actually be significant, but muscle gain in the same area makes it difficult to notice a change in the body. Meanwhile, for someone who started an eight-week program with only 10 or 20 kg of weight to lose, any muscle gain will likely show up as definition rather than them looking bulky. In the long term, since a kg of fat takes up much less space than a kg of muscle, people who gain significant muscle while loosing fat actually reduce their body size.
For that reason, it can be important to check not only weight, or size, but also body-fat percentage in order to get a more realistic look at the changes occurring in your body. Many weighing machines now measure body-fat percentages in addition to weight. And improvements in your stamina is also and indication that you are getting healthy
Accelerating your results in a safe way

There is a way where you can get the maximum out of your workout. These tips can increase the results with being safe and effective.

1.Increasing the intensity of your workout:If you’re just starting out with exercise, it’s best to take it slow. If you’re running or jogging for example, build up your stamina for at least a month before you get into anything more intense. However, once you have that stamina and energy, step up the intensity to step up the effectiveness of the workout.

2.Eating enough to fuel the body: Amount of food your body needs vary greatly between people and, while eating less (burning more calories than you consume) lead to weight loss, too less can lead to fat retention. Meanwhile, eating more food (consuming more calories than you burn) is ideal for muscle building. So instead worrying about calculating your calories, focus on eating healthy food. 

3.Increase the amount of protein intake: Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. if you can take supplements such as whey protein then that will fill the gap

4.Keep your workouts short of about 30 to 45 minutes:Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 45 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.

5. Drinking lots of water: Be sure to drink water throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before working out. Make it a habit to drink water regularly throughout the day.

6.Doing workouts that increases strength:
Strength workout can increase your caloric burn, even at rest, for up to 72 hours after you leave the gym. Plus, it builds rate of metabolism and builds muscle.

7.Give your body time to restGive yourself at least one full rest day per week and don't intensely train the same muscle group twice within a three-day period, Mix up your workouts and their intensity to allow your body to recover. It's normal to feel some soreness 24 to 48 hours after your workouts, especially in the beginning.

8.Changing your exercises every few weeks:To keep your body constantly adapting and prevent yourself from not progressing, it's important to vary your workout every few weeks. That could mean changing up your rep range, trying a different exercise, your body could get so well-adapted to your workout of choice that it no longer sees the need to improve.

8 Science Based Workout Tips To Show Results Faster

If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.
The high-intensity working out can be 30 to 45 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one. The circuit should work out your entire body, using compound exercises such as the squat, pushups , pullups, crunches, etc., and either standing or using a basketball so that you are working out your core. 
You can have protein shake before and after the workout, and a small meal within 60-90 minutes of the workout. Water is also important for both types of workouts.
8 Science Based Workout Tips To Show Results Faster

Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.

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