How to Maximize Your Workout Effectiveness

Famous scientist Nikola Tesla once said: ‘Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more’. Translated to fitness, this means that both your good days and your bad days at the gym will pay off in the end. Be assured that every drop of sweat counts. Besides, having bad days is perfectly normal. Even the greatest athletes know that their defeats play an important role in their improvement. This is how Roger Federer, arguably world’s best tennis player of all time, reflected on his tough days at work: "When you're young, it's very important to have that drive — even when you're defeated — to go back and hit up against a wall or a cupboard like I did".

Here are a few tips on how to maximize your workout effectiveness and eventually achieve your desired body goals.

Eat well before your gym session

Pre-workout snacks matter as much as what you put in your stomach after you finish training. A well-chosen snack can kick your workout into high gear and keep you energized throughout the whole training session. Depending on the time span between your meal and a warm-up, there’s a variety of good options for a pre-workout snack.

For example, if your workout starts in less than an hour, you should take a piece of fruit, or prepare oatmeal. On the other hand, if you have two hours or more, consume lean protein with roasted vegetables or prepare yourself a delicious egg omelet with some cheese. It’s important for the meal to be light, but to contain enough nutrients to keep you fueled.

Vitamins and minerals are your friends

In order to give your body exactly what it needs and make sure you can live up to the challenge, you need to up your intake of vitamins, minerals, and supplements. Before you hit the gym, it’s essential to energize yourself, and one of the best ways to do this is to consume truly powerful CoQ10, a coenzyme that plays a vital role in generating ATP (i.e. the energy that fuels the whole body). Not only will it enhance your energy and endurance, but it will also protect you against muscle damage and improve your heart function, because of its antioxidant properties.

In addition, make sure to take enough vitamins because they are essential for energy metabolism. Vitamin B transfers energy from the food to the body, and vitamin A helps produce glycogen, a polysaccharide which is responsible for energy storage and production.

Own proper gym clothes

Because you’ll be using a treadmill and lifting weights, it’s essential to get some quality gym clothes that will support your body during exercises. For both men and women, this includes a pair of quality running shoes, as well as sweat-proof t-shirts and shorts.

Those who prioritize safety and health will opt for compression clothes because compression garments generally support key muscle groups much better and reduce the possibility of injury. Besides, the recovery process goes smoothly when you have sportswear that eases muscle soreness.

Stay hydrated

Never leave your home without a bottle of fresh water in your backpack. You can always refill it in the gym. And, try not to drink water that’s either too cold or too hot.

Also, bear in mind that some of the sports drinks you’ll be offered have more calories than you’ll be able to burn off during the workout. While you can definitely find some quality products on the market, it’s wiser to opt for fresh water. Your water intake matters as much as all other aspects of your training – not only can dehydration be very dangerous for your health, but it also negatively affects your performance.


Even though every professional fitness trainer will tell you that stretching is extremely important for the quality of your training, there’s still a good chance that you’ll find an excuse to skip it every once in a while. However, keep in mind that stretching improves both your athletic performance and flexibility. Before starting your workout, it’s important to stretch major muscle groups you’ll be using that day.

Mix it up

After you spend months doing the same combination of exercises, it’s normal to catch yourself struggling with the intensity and drive. It’s impossible to achieve greater results unless you occasionally change your workout routine. This is why you should always talk with your fitness trainer about ways to mix it up and use different training methods. You can achieve this by varying the sets or changing your main exercises from time to time. Also, gradually increasing your workout intensity is crucial for continuous improvement.

Eat well after your gym session

Consuming the right nutrients after your workout is essential for both your progress and recovery. While proteins help with muscle growth, carbs will help you to recover properly.

Prepare yourself a chicken sandwich with some rice and cottage cheese. After that, you can eat a banana or drink some chocolate milk. It’s wiser to have your meals planned in advance. This will improve your food awareness and help you to eat in the right timeframe.

Regardless of your fitness level, there’s always room for improvement. Of course, since your fitness level and the aesthetic side of your appearance are inseparable, you’d want to find the perfect way to maximize your potential to feel good and look confident in your body. Remember not to go too fast though – over-training can affect your sleep and lead to some serious immune system disorders.


Scarlet is a passionate writer and regular contributor at interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

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