Many people hit the gym for health benefits or weight loss goals. But why not make those sweat sessions count even more? Here are six ways to supercharge your workout efficiency.
Have a Cup of Coffee Before Exercising
Drinking a cup of coffee before exercising can help improve your workout. Consuming coffee 30 minutes to an hour before exercise stimulates your metabolism since the caffeine in coffee encourages the muscles to use fat as an energy source.
According to the Australian Sports Institute, caffeine causes your body to reach for fat stores before carbs. A study by Coventry University in the UK also found that coffee drinkers burn more calories during their workouts. For the best results, choose plain black coffee or espresso.
Listen to Music
Listening to fast-paced music can also boost workout efficiency! Research by the University of Verona shows that listeners to uptempo tracks (170-190 beats per minute) had higher heart rates and better stamina than listeners to slow songs (90-110 bpm).
They explained that fast-paced music stimulates the sympathetic nervous system, giving you an energy surge that can lead to a more intense workout. However, be careful with those earbuds—sweaty ears can lead to infections like otitis externa.
Chew Gum While Exercising
Chewing gum during your workout can also be effective. Japanese researchers at Waseda University found that gum-chewers burned an extra 2 calories per minute during a 15-minute walk.
Experts suggest chewing gum provides rhythmic external stimulation, increasing your heart rate and enhancing exercise effectiveness.
Exercise on an Empty Stomach for Weight Loss
If you want to lose weight, try going to the gym on an empty stomach. Researchers at the University of Glasgow discovered that pre-breakfast workouts burned 33% more fat than post-meal sessions.
Exercising on an empty stomach lowers your blood sugar, causing your body to use more fat as an energy source.
Exercise After Eating to Build Muscle
Pre-workout meals are also important. To build muscle, it’s best to have a meal rich in protein and carbohydrates 2-3 hours before exercising.
After eating, the body uses carbohydrates as an energy source, which helps prevent muscle loss. Fasted workouts might be great for fat loss but are not ideal for bulking up.
The Power of the ‘Body Check’
Don’t underestimate the motivational power of a good mirror check or progress picture. They can help you stay on track with your weight loss goals.
A study by the University of Alicante in Spain involved 271 participants in a weight loss program. The participants were measured on body mass index and waist-to-hip ratios and photographed full-body weekly for six weeks.
As a result, 90% of participants completed the program, and 71.3% achieved their target weight. Most participants found those full-body shots way more motivating than abstract numbers like cholesterol levels.
Most Commented