When you’re working long hours at the gym and not getting the results that you want, then there’s something you’re not doing right. Get 100% out of every workout and make most of your time at your gym with these simple tips:

1. Limit your Workouts

If you’re spending too much time at the gym with the expectation that it’ll be more effective for you, that’s probably wishful thinking. After 30 or 40 minutes of workout, the benefits are diminished. You’re probably working at lower intensity workouts which do not have any plus points. It is better to try higher intensity workouts for a shorter amount of time, than going for lower intensity ones for a longer time.

2. Lift more Weights

By doing only cardio, you’re not making the most of your workout. It leads to metabolism going down and makes weight loss even more difficult. Resistance training helps build muscles to increase metabolic rate. A study by Harvard School of Public Health found that adults who spend 20 minutes a day weight training, gained less abdominal fat over the course of 12 years, compared to those who spent the same amount of time performing cardio. Therefore, try to lift more weight.

3. Eat Carbs before your workouts

Eating carbs before your workout can help you make the most of your exercise routine. Carbs provide your body with the primary fuel for any high-intensity workout. When your body is fueled, it can put in more effort and get a better value for your workout. They help in muscle growth better than you would if you were in a fasting state. Make sure to eat a high carb diet before intense workouts.

4. Drink more Water

Intense workout can make you lose a lot of body weight in fluids and can also reduce your exercise performance. It may also reduce your body’s ability to recover after you leave the gym. Researchers find that people are often dehydrated when they reach the gym. It is important to drink ½ to 1 ounce of water per pound of bodyweight per day. To ensure that you’re drinking enough water during your workout to replace your fluids you lose, weigh yourself before and after every intense workout. Make sure you don’t lose more than 2% of your bodyweight.

5. Get a Good Night’s Sleep

Quality sleep time is as important as anything else to make the most of your workouts. According to research, poor sleep hinders not only your exercise performance and the number of calories you burn, but also your body’s ability to come back stronger after every workout. Sleep drives the hormonal shifts that promote body’s recovery to exercise. Without appropriate sleep, symptoms of over-training may set in. Try to get seven to nine hours of sleep every night.

 You can also take various supplements available at mynutramart that help with your workout.