By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    benefits of using protein powder to build muscles
    Protein Powder for Muscle Mass: Everything You Need to Know
    December 12, 2021
    changes brought on by blockchain in healthcare
    Technology In The Healthcare Industry
    March 28, 2022
    What Does Core Body Temperature Say About Health?
    August 17, 2022
    Latest News
    Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
    May 16, 2025
    Learn how to Renew your Medical Card in West Virginia
    May 16, 2025
    Choosing the Right Supplement Manufacturer for Your Brand
    May 1, 2025
    Engineering Temporary Hospitals for Extreme Weather
    April 24, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    FDA Approves Diabetes Pill
    May 2, 2011
    Patient Gets Drunk on Hand Sanitizer
    June 20, 2011
    Cultivating Health Improvement
    July 20, 2011
    Latest News
    Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
    May 18, 2025
    The Critical Role of Healthcare in Personal Injury Recovery: A Comprehensive Guide for Victims
    May 14, 2025
    The Backbone of Successful Trials: Clinical Data Management
    April 28, 2025
    Advancing Your Healthcare Career through Education and Specialization
    April 16, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: 3 Hacks To Get the Most Out Of Your Workouts
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Wellness > 3 Hacks To Get the Most Out Of Your Workouts
Wellness

3 Hacks To Get the Most Out Of Your Workouts

Annie Qureshi
Last updated: January 15, 2019 10:35 am
Annie Qureshi
Share
6 Min Read
SHARE

 

Contents
Setting S.M.A.R.T. GoalsHealthy EatingOptimize Your Sleep

While it’s true that nothing quite beats hard work in the gym, it’s not just time spent on the treadmill or under the barbell that counts. What we get up to outside of the gym is often just as important as what we do while we’re there in helping us achieve our desired fitness goals. Whether you’re looking to increase your squat, take a minute off your mile or simply optimize your health for summer; these non-exercise-specific hacks might help you get there a lot sooner.

Setting S.M.A.R.T. Goals

By being S.M.A.R.T about your goal setting you will be able to streamline your workouts, boost overall ambition and take accountability for your training. S.M.A.R.T. stands for Smart, Measurable, Achievable, Realistic and Timely – which should be your checklist for every fitness-related ambition you aspire to. Assigning yourself goals that fit in with these underlying principles is a great way to get the most out your workout. Goal setting is a proven way to ensure focus, and as humans, we love the aspect of achievement. Having a goal that is within reach can be a great motivation booster, in comparison to a task that seems so far away or extremely difficult to achieve it is almost too daunting to start. So, rather than set yourself grand targets that are vague, untimely and unrealistic such as “have a six-pack”; take the time to write down smaller bite-size objectives like “be able to perform ten strict chin-ups by May 28”, for example. If you’re still not sure what goals you need to be setting yourself, take the time to speak to a personal trainer or an expert in your specific sport.

Healthy Eating

There is a saying that runs around the fitness community; “Food is fuel.” Scientifically speaking, this is certainly true. The food we eat can typically be divided into three macronutrient groups; carbohydrates, fats and proteins. When it comes to performing exercise, our bodies prefer to use carbohydrates followed by fats as its primary energy source. Eating a good portion of carbohydrates is recommended up to two hours before a workout, while it’s also advised to take in high quality carbs after training to replenish glycogen stores. Post-exercise, our body must also be able to access protein in order to repair the micro-tears that occur in our muscles when we workout. According to the International Society of Sports Nutrition (2017), to build and maintain muscle mass our daily protein intake should be 1.4 – 2.0g to each kg of bodyweight. Therefore, it is important that we eat a well-balanced diet of healthy macros throughout the entire day, not just around training times. If you often find yourself out of the house or too busy to cook for yourself, try preparing a batch of healthy meals all at once to eat throughout the week. Alternatively, restaurant delivery services such as Deliveroo have specified healthy food options to choose from catered towards everyone from meat-eaters to vegans and vegetarians looking to support their fitness goals with a well-balanced diet. Another great way to ensure you’re hitting your macros is by using apps such as MyFitnessPal. These apps are also handy for tracking calories, finding out exactly what is in our food and keeping a diary of our eating habits.

More Read

Why Online Therapy Can Be Beneficial In 2020
Six Tips for Happier Patients and a Healthier Bottom Line
The Benefits Of Apps That Help You Stay Fit
Personalized Prevention, Part IV
What Is Inflammation-Free Life And How To Begin Living It

Optimize Your Sleep

Ensuring you get enough high-quality sleep can not only make you feel great, but it can significantly boost athletic performance. Training individuals are recommended to get between 7-8 hours of uninterrupted sleep throughout the night to give the body adequate time to recover from the stressors of the day. A lack of sleep has been proven to slow reaction times among athletes, negatively affect the human immune system and impair judgement. So, if you repeatedly gain insufficient rest – you are not only more likely to put yourself at a greater risk of injury, you’re also raising the chances of taking on an illness. After a while, repeated injury or illness can keep you out of the gym more than you’d like, which can be damaging to overall motivation and the ability to make sustainable improvements. In fitness and sports in general, consistency is the key to optimal performance. Therefore, it is important that we as training individuals can ensure we are able to sustain exercise habits over an extended period of time. Getting enough sleep might just be the difference between keeping excellent form on that last hard squat and progressively staying in the game; or picking up an injury and placing you on the sidelines indefinitely. Growth hormone is also released whilst we rest at night, which is often why it isn’t unheard of for professional athletes such as bodybuilders to take naps throughout the day. So, if you’re looking to get the most return from your workout, allow your body an optimal chance to reap the hard-earned rewards with a good night’s sleep.

Share This Article
Facebook Copy Link Print
Share

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

Do You Grind Your Teeth at Night? Here’s How Night Guards and TMJ Treatments Can Help
Do You Grind Your Teeth at Night? Here’s How Night Guards and TMJ Treatments Can Help
Dental health
May 21, 2025
The Secret To A Confident Smile: Top Tips For Better Teeth
The Secret To A Confident Smile: Top Tips For Better Teeth
Dental health
May 21, 2025
Clinical Expertise
Building Smarter Care Teams: Aligning Roles, Structure, and Clinical Expertise
Health care
May 18, 2025
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
Health
May 15, 2025

You Might also Like

Wellness

Why Indoor Gardening is a Perfect Hobby for All

November 24, 2018
nutrition
Wellness

Taste Buds: In Your Tongue and Gut

February 14, 2013
tips for eating a healthy diet
Wellness

What Do Most Healthy People Tend to Eat for Lunch?

December 12, 2022
health benefits of amino acids
Wellness

Four Huge Health Benefits of Taking Essential Amino Acids

July 12, 2021
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?