What you do with yourself before, during and after a workout can mean the difference between feeling like a superhero/feeling the gainz and turning into a dizzy wet noodle during your workout.
Here are a few tips and tricks you can use before your workout so that your workout doesn't turn into a horrific disaster half way through.
1. Eat for fuel.
If you go into a workout and you haven't eaten anything in a while, I guarantee you're going to feel like a piece of shit halfway through. If you haven't eaten, it means your blood sugar levels are low and exercising with low blood sugar is the equivalent of draining your entire gas tank before a road trip.
Depending on how your stomach reacts/digests, try to eat something 45-60 minutes before exercising. Something containing carbs, fats and protein is good. If you're in a pinch, a quick protein shake or bar does the trick, or a piece of fruit and a handful of nuts.
2. Drink 600ml of water.
This is another big one. Exercising while dehydrated is simply terrible. What are our bodies made up of? Mostly water. Imagine you are depleted of it, and then put the amount of stress on your body that is required in a #bodiesbyphil workout in that state. Just awful.
This doesn't mean you should chug a bottle of water right before class. If you do that, you'll just end up taking multiple pee breaks during class. Try and get the 600ml over 1-2 hours before class.
3. Be well rested.
Without adequate sleep the night before, our bodies cannot function at their best and when you're working out you're asking your body to perform at it's absolute best. Try to make sure you're getting 7-8 hours of sleep on the reg so your workouts make you feel like a boss and not a bitch.
4. Get in the zone.
It's important to switch your mind into training mode before you work out. Don't ever forget that exercise is hard and should be hard, so get your mind ready to train like a badass. I mean it when I say you might want to have a couple of affirmation statements in your pocket that you tell yourself before you work out. "I am going to kill this workout because I am totally fucking awesome" works quite well.
In #bodiesbyphil, I push people to work hard and I expect them to be pushing themselves, so get your mind right before coming in.
5. Pre-workout supplements.
This is not a "must" for everyone, but some people (including myself) like to use a pre-workout supplement to help increase energy during their workout. This is something that I recommend if you're going to be smart about it.
Lots of supplements have all sorts of useless bullshit in them. I create my own pre-workout supplement and it goes like this (for the purposes of this post, I won't get into the details of what each of these are/does):
30 grams of unsweetened, natural whey protein
2 grams of beta-alanine
5 grams of branch chain amino acids
Shake that up with some water in a shaker cup and chug it 20 minutes before your workout.
Feel free to Google any of these ingredients and make your own decisions about what you'd like to do supplement-wise for your pre workout.
There you have it. Enjoy your improved workouts from now on.
Questions, comments, concerns or compliments?