Posted on 16 April, 2023

Until we come up with such an incredible workout that it makes pre- and post-efforts obsolete, we need

to fortify our exercising with proper nutrition, warm-ups, cool downs, and sleep. After all, no deadlift PR

has been made possible without a solid diet plan and a warm-up routine to precede it. After all, proper

prep is half the battle won.

And while the hours you spend at the gym or simply being physically active are essential for staying

healthy and fit, without the proper routine to back it up, both before and after, you will not be doing

yourself any favors. No warm-up means your muscles will not be ready for what you are about to throw

at them, and a lack of a proper post-workout will mean they have no chance to recover, basically making

all your effort redundant. Only by combining what you do in and outside the gym can you hope to

achieve your goals. Here are the key pillars you need to focus on:

It’s not just beauty sleep

No athlete can afford sleep deprivation to impede their performance, but even an average gym-goer,

can suffer greatly if they don’t get enough shuteye. And it’s not only about how much you sleep, it’s

about how you sleep as well. Tossing and turning will get you nowhere – but quality rest will help you lift

more the very next day.

When you don’t sleep enough, your body produces more cortisol, the stress hormone, which means

you’ll be more prone to cravings, low energy levels and your body will simply not respond to the

stimulus you provide it.

Lack of quality sleep over a prolonged period of time means that your health will start deteriorating, as

your immune system and your recovery require ample rest to kick start healing and recuperation.

Reduce your screen-time and don’t use any digital devices in the two to three hours before bed time,

and you’ll instantly feel the difference in how well you sleep, as your brain has time to prepare itself for

the Zzzs.

Get your pre-workout diet in order

Your pre-exercise meals should focus on lean proteins and carbs, because you need muscle-building

macros as well as carbs to fuel your upcoming efforts. The carbs will supply your muscles with gycogen,

which is what you will be burning during training, and you simply can’t train without it.

In case lifting is a part of your routine, adding protein to your diet is equally important, as this is what

heals the micro tears that you inflict on your muscles during a tough workout – think in terms of lean

chicken, turkey or Greek yoghurt. Time your meals at least an hour and a half or two before your

workout, and some healthy granola bars and dried fruit can come in handy as an emergency energy

source immediately before training.

Master your warm-up routine

Depending on your exercise plan, you should focus on the muscle and joint groups that will do most of

the work during that particular session. So, if it’s leg day, stretch and mobilize those muscles and

connective tissues before you start pumping iron, and foam rollers, bodyweight squats and jumping

jacks can all help you there.

It’s essential that you elevate your heart rate and activate your body properly before you start your

routine, and some of the most effective methods include using the treadmill, cycling, jump rope or

boxing. If you cycle on your non-gym days (which we high recommend, as rest days are not meant to be

spent in bed binge eating), you should make sure you are staying safe and get proper gear from a trusty

online bike store. Your body will appreciate the different kind of movement, but it will be just a bit more

unstable when you first start out, and you don’t that to keep you off your feet.

Don’t skip your cool down

Just like the warm-up, the stretching and mobility work that comes after your training is essential in

helping your body recover, heal, prevent injuries and prepare for the next training session. And since

many of us lead mostly sedentary lives outside of that one hour of training, the cool-down is also

important in helping your body prevent and deal with soreness. Don’t walk out of the gym without

stretching your muscles, even if you don’t feel you need it.

In addition to the traditional stretching and mobility exercises, you can get a professional sports

massage, try to endure a cold bath, and of course, stay hydrated.

Craft a perfect post-workout menu

Remember those glycogen stores your body has been using during training? Well, the meal that comes

in the hour post-workout is aimed to replenish it, so you should never skip it.

Immediately after your workout, you can reach for a banana, which is an excellent source of fast-

digesting carbs, as well as many micronutrients to help your muscles recover. When you come home,

you can reload with a protein-rich meal reinforced with carbs, such as brown rice, quinoa, and spinach

and other healthy veggies are also a great option.