One of the most common New Year’s resolutions is to be more active and consistent with workout routines. It’s well into the new year, and now is a good time to reassess your fitness goals and progress. Sometimes, even if you have been running more or spending a lot of time in the gym to achieve your fitness goals, you may still not get the most out of these activities. It is half the battle to show up and another to maximise your working out. So whether you are new to fitness or a seasoned gym goer, here are four ways to get the most from your workout. 

Pre and post-workout shakes

It is recommended to have a carb or protein smoothie shortly before and after your workout. Taking a shake before exercise boosts amino acid flow to your muscles during exercise, providing them with the building blocks they require. Drinking some shakes post-workout also helps with muscle development. While a meal replacement bar would do, consider taking a small carb or protein meal at least 60 minutes after working out. 

Limit training to 30-40 minutes

Many people spend a lot of time in the gym to get the most from their workout. However, research has revealed that the human body generates high cortisol levels after even an hour of exercising. This can cause a condition known as Cushing syndrome. Therefore, it would be best if you restricted your workout to no more than 40 minutes. The excess cortisol isn’t the only drawback of working out for long hours. You also increase your risks of potential negative consequences of overworking, including increased risks of injury. 

Get help 

Even with the best fitness training, it is common for your body to hit a plateau when it gets used to your current fitness plan. This levels out your progress and causes you to see little gains even when you maintain your fitness routine. It can be challenging to break the plateau on your own. However, a personal trainer with the knowledge and expertise can help you overcome this and achieve your fitness and health goals. Working with one may be well worth the effort since they may give support, accountability, knowledge, and a tailored or customised plan of attack. When searching for a trainer, consider finding one with ASFA’s Wellness certification for a holistic approach to achieving your fitness goals.  

Get in more sleep 

Sleep is critical for various reasons, including meeting your fitness goals. Experts say that exercising adds some physical stress to the body. And when you allow your body to recover completely post-workout through sleep, you grow stronger muscles. Additionally, getting ready for the next day’s routine and activities becomes much easier. On the other hand, sleep deprivation can affect your stamina and ability to perform optimally. It also leaves you vulnerable to injuries. Research suggests that your body needs at least seven hours of sleep to change body composition, boost muscle mass and be ready for the next day’s training. 

These are a few useful ways to maximise your workout. However, talking to your doctor before beginning or adjusting your plan can be useful, especially if you have any conditions that may be affected. Regardless, adjust slowly and work your way up, even in the clear.