Choosing the right workout A Step-by-Step Guide is the first step to achieving your goal in the shortest possible time and without running into periods of stagnation that end up being demotivating. Let’s face it, if on the one hand it is true that you shouldn’t be in a hurry to obtain immediate results, on the other hand seeing improvements helps a lot to keep your motivation high.
Many of us approach sport to lose weight, during or after a diet, or because one day, after years of extreme diving, we get up, look in the mirror and no longer like ourselves. Here then is the spark, that glimmer of will that makes us decide we want to change.
But how can someone who has never done sport get closer to this world? How can those who haven’t done physical activity for a long time resume? And then there are those who want to gain weight, those who aim for body re composition, those who decide to increase muscle mass…
There is a solution for everything, you just need to want it and if you are here it means that you WANT it.
Choose the workout based on your goal
If we have decided to change our life, the first thing to do is to have the right mentality: we must not think of workouts as a punishment or a period of extreme fatigue with a deadline but as a better lifestyle. It is therefore important to choose the right workout; a workout that stimulates and improves our body but which, at the same time, is easily sustainable.
There’s no point in exhausting ourselves with too heavy workouts to reach the ideal physique first, we would only risk getting tired by giving up everything or, worse, incurring dangerous injuries.
The first step to take is therefore to ask yourself what is the objective you want to achieve? Do I need to lose weight? If yes, how much? Because, let’s face it, sometimes it is difficult for us to be objective with ourselves and we end up establishing a target weight that is difficult to reach and almost impossible to maintain. If you don’t know what your ideal weight is, try taking the test on our site.
Choosing the right workout A Step-by-Step Guide:
- The correct nutrition to associate with your workout
- The workout best suited to your goal
The correct nutrition to associate with your workout
The correct nutrition to associate with your workout depends on several factors, including the type, intensity, and duration of your exercise, as well as your individual health goals and dietary preferences. Before your workout, focus on consuming a balanced meal or snack that includes carbohydrates, such as whole grains or fruits, to provide the energy your muscles need. Incorporating some protein, like lean meats or plant-based sources, can also help support muscle repair and growth during exercise. Hydration is equally important, so make sure to drink water beforehand to prevent dehydration. Here are some general guidelines:
- Pre-Workout Nutrition:
- Carbohydrates: Consume a meal or snack containing carbohydrates 1-3 hours before your workout. Carbs provide energy for your muscles.
- Protein: Including a moderate amount of protein in your pre-workout meal can help support muscle repair and growth.
- Hydration: Drink water to ensure you’re well-hydrated before starting your workout. Dehydration can negatively impact performance.
- During Workout:
- Hydration: Sip water throughout your workout to stay hydrated, especially if you’re exercising for an extended period or in hot conditions.
- Electrolytes: If you’re doing prolonged, intense exercise (like endurance training or high-intensity interval training), consider consuming electrolyte-rich drinks or snacks to replenish lost minerals.
- Post-Workout Nutrition:
- Protein: Consume a protein-rich meal or snack within 1-2 hours after your workout to support muscle recovery and growth.
- Carbohydrates: Including carbohydrates in your post-workout meal can help replenish glycogen stores and aid in muscle recovery.
- Hydration: Continue to drink water to rehydrate post-workout, especially if you’ve sweated heavily during exercise.
- Meal Timing:
- Timing: It’s generally recommended to eat a balanced meal containing both protein and carbohydrates within a few hours before and after your workout.
- Snacking: If you’re unable to have a full meal before or after your workout, consuming a small snack containing carbohydrates and protein can still be beneficial.
- Individual Needs:
- Caloric Intake: Your calorie needs will vary based on factors like your age, gender, weight, metabolism, and exercise intensity.
- Specific Goals: Tailor your nutrition to align with your specific fitness goals, whether it’s building muscle, improving endurance, or losing weight.
- Listen to Your Body:
- Pay attention to how different foods make you feel during and after your workouts. Experiment with timing and types of foods to find what works best for your body.
It’s important to remember that nutrition is highly individualized, so what works for one person may not work for another. Consulting with a registered dietitian or nutritionist can provide personalized guidance based on your unique needs and goals.
The correct nutrition to associate with your workout:https://healthcust.com/?p=37
The workout best suited to your goal :
- Muscle Building (Hypertrophy):
- Strength Training: Focus on lifting weights with moderate to heavy resistance, aiming for higher repetitions (typically 6-12 reps per set) to stimulate muscle growth.
- Progressive Overload: Gradually increase the weight you lift over time to continually challenge your muscles and promote hypertrophy.
- Compound Exercises: Include multi-joint exercises such as squats, deadlifts, bench presses, and rows to target multiple muscle groups simultaneously.
- Fat Loss (Weight Management):
- High-Intensity Interval Training (HIIT): Incorporate short bursts of intense exercise followed by brief periods of rest or lower-intensity activity to maximize calorie burn and metabolic rate.
- Cardiovascular Exercise: Engage in aerobic activities like running, cycling, swimming, or jumping rope to burn calories and promote fat loss.
- Strength Training: Incorporate resistance training to maintain lean muscle mass while reducing body fat, as muscle tissue contributes to a higher metabolism.
- Improving Endurance:
- Cardiovascular Training: Focus on steady-state aerobic exercises performed at a moderate intensity for an extended duration to improve cardiovascular endurance.
- Interval Training: Alternate between periods of high-intensity exercise and active recovery to improve both aerobic and anaerobic endurance.
- Progressive Overload: Gradually increase the duration or intensity of your workouts to continually challenge your cardiovascular system and improve endurance over time.
- Strength and Power:
- Explosive Exercises: Incorporate plyometric exercises like box jumps, medicine ball throws, and explosive push-ups to develop power and speed.
- Olympic Lifts: Include exercises such as cleans, snatches, and jerks to develop full-body strength, power, and coordination.
- Strength Training: Prioritize heavy lifting with lower repetitions (typically 1-6 reps per set) to build maximal strength and muscle mass.
- Flexibility and Mobility:
- Dynamic Stretching: Perform dynamic stretches and mobility drills to improve joint range of motion and flexibility.
- Yoga or Pilates: Engage in classes or routines that focus on stretching, mobility, and core strength to improve overall flexibility and functional movement patterns.
- Foam Rolling and Self-Myofascial Release: Incorporate foam rolling and self-massage techniques to alleviate muscle tightness and improve tissue quality.
Last tips for choosing your workout
These are just some workouts that we would like to recommend because they have been tested by the Workout Italia team and our Community , who have been or are part of our sporting journey that has helped us improve and love ourselves.
Remember that they are just a starting point for those who are new to sport or for those who are already in good physical condition and want to continue testing their physique.
We will tell you about many other workouts with which you can build your path while having fun, this is just THE BEGINNING.
And once we leave?
It’s important to start with the right workout but it’s equally important not to get lost along the way and maintain the right motivation.
Happy Workout
ATTENTION: Choosing the Right Workout: A Step-by-Step Guide the suggested workouts are designed for people without particular health problems, if you have any pathologies, consult with your doctor, only you are aware of your state of health, the movements performed in the suggested videos can cause pain or injuries if not done correctly performed, at the first sign of pain or twinge stop and consult a doctor, to avoid injuries always perform a muscle warm-up and a bit of stretching.
The aim of the service is to share training between adults, healthy or under medical supervision, to enhance and never replace the medical examination, to offer (when possible) guidance on problems, without risking diagnoses or therapies electronically.
The information proposed on this site is not a medical consultation, does not provide medical advice as a substitute for the opinion of a doctor and does not in any way constitute a remote medical examination. Under no circumstances does this information replace a consultation, visit or diagnosis made by your doctor. The use of the information available is under the responsibility, control and discretion of the user alone
Also read: Choosing the right workout– Guide
