4 ways to improve your workout


There is nothing worse that going through a terrible workout and the pain is even increased tenfold if you have to endure that every day. Supercharging your gym sessions is not going to be achieved by daydreaming alone to get the alternate setting. Here are four ways to improve your workout.

Pre-workout diet

Before doing workouts, eat slow-digesting carbs including whole grains for breakfast and lunch to keep insulin levels low. This will also help you burn more fat during the day. In addition, compared to fast-digesting carbs, slow-digesting ones help you maintain a higher level of endurance. Go for sweet potatoes, oatmeal, buckwheat, whole-wheat bread, and fruit.

Don’t partake of higher-fat meals such as fast food and packaged foods for up to four hours prior to every workout. High-fat meals hinder the capability of nitric oxide to dilate the blood vessels for a maximum of four hours so there is lower blood flow to your muscles, resulting in decreased muscle pump. This will cost a lot if you have invested in a nitric oxide supplement.

A green salad with the last whole-food meal is best before hitting the gym. So is 3 to 5 grams of creatine supplement and 20 grams of whey protein. Add 200 to 400 milligrams of caffeine a couple of hours before plus 3 to 5 grams of arginine 30 to 45 minutes prior to the workout. Put in two teaspoons of cocoa extract to your pre-workout protein shake and you should be ready to hit the gym equipment like a fine athlete.


During the workout

Doing the last sets with forced reps drives the growth hormone levels almost 4,000 percent higher than doing no forced reps. After reaching failure during the last set of each exercise, perform 2 to 3 forced reps but use them sparingly to keep from overtraining.

You don’t need to train to failure during every set as you only need to do that once to increase your strength. Focus on the specific muscle during training. Do not get distracted by other things even in the environment.

It also helps to vary the speed of your reps and to train with several partners as well. Listening to music while training jacks up your adrenaline levels.

It is not advisable to train too heavy for too long as it could inhibit instead of promoting muscle growth. Instability devices such as wobble boards and exercise balls can be counterproductive. They could result in a 40 percent decrease in strength than when you do bench exercises.

Do your cardio after the weight workout to prevent blunting the growth hormone by around 1,100 percent. In fact, you should perform cardio on a different day.

Don’t forget to execute pulling exercises with wrist straps on for more reps.



To help your body grow and repair itself after the workout over the next few days, it needs to get the right fuel that will also get it ready for the next workout. To achieve this, drink a shake with 20 grams each of casein and whey proteins. It will also significantly increase your muscle mass compared to simply taking whey and not casein.

Do stretches only after training and not before weightlifting since they can weaken you. You should also take 300 to 500 mg alpha-lipoic acid and 3 to 5 grams creatine with 50 to 100 grams of fast-digesting carbs.



Keep a constant state of readiness

If you are to maintain testosterone levels, cholesterol plays a vital role. You get 55 percent more strength and five times more muscle growth with a diet higher in cholesterol while weight training. At least 1 to 2 egg yolks with egg whites at breakfast and one meal of lean red meat a day are fine, as well as duck, shellfish, and liver as healthy cholesterol.

Relax in a hot tub or sauna every day and if you can, do workouts after 6 pm for 10 weeks to lose more body fat and gain more muscle. Four cups of tea each day for 6 weeks lowers cortisol levels for more muscle growth.