Fitness New Year's Resolutions

After you’ve been exercising for a few weeks, you’ll start to notice gradual improvements. This is when exercising feels worth the effort and is an excellent confidence booster and motivator. At this point, you may start looking for ways to maximize your workout gains to speed up the process.

So, we thought we’d put together some top tips to maximize your workout gains to help you reach your fitness goals faster.

 1. Fuel Your Body In The Right Way

Your diet is essential for reaching your fitness goals. You can improve your performance in the gym or during an event by fuelling your body correctly. Try to incorporate the following foods into your diet:

Lean Proteins: Think chicken, turkey, fish, eggs, tofu, and legumes. These help your muscles recover and grow stronger after each workout.

Healthy Fats: Avocados, nuts, seeds, and olive oil are your go-to sources. They provide long-lasting energy and support overall health, allowing you to go harder for longer.

Complex Carbs: Ditch the sugary snacks and opt for whole grains like brown rice, quinoa, oats, and sweet potatoes. These slow-burning carbs give you sustained energy for intense workouts.

Fruits and Veggies: Fruits and veggies are packed with vitamins, minerals, and antioxidants to keep your body functioning optimally and your immune system strong.

Fuel up before your workout with a balanced meal or snack containing carbs and protein. Post-workout, refuel within 30 minutes with a protein-rich snack to kickstart muscle recovery.

2. Stay Hydrated

It’s no secret that drinking water is essential, but it becomes more important when working out, here’s why:

Performance Boost: Dehydration can zap your energy, making you feel sluggish and tired during exercise. By staying hydrated, you’ll have enough left in the tank to complete your workouts strongly.

Temperature Regulation: When you sweat, your body loses water and quickly becomes dehydrated, especially during intense workouts or hot weather. Drinking plenty of water helps regulate your body temperature, keeping you cool and comfortable during exercise.

Muscle Function: Water is essential for proper muscle function. Dehydration can lead to cramping and reduced muscle performance, hindering your ability to push yourself to the max during workouts.

Hydrating post-workout is just as important as hydrating during exercise. Water helps flush out toxins, aids nutrient transport to muscles, and promotes faster recovery so you can bounce back stronger for your next session.

Aim to drink at least 6-8 glasses of water daily, even more, if you’re sweating heavily during workouts or in hot conditions. Pay attention to your body’s thirst cues and consistently sip water throughout the day to stay hydrated.

3. Make Sure You Get Enough Rest To Maximize Your Workout Gains

Sleep is your body’s ultimate recovery tool, and getting enough of it is extremely important for the following reasons:

Muscle Repair: While you snooze, your body gets to work repairing and rebuilding muscle tissue damaged during workouts. Adequate sleep is crucial for maximizing muscle growth and recovery, helping you bounce back stronger for your next sweat session.

Hormone Regulation: Sleep is key in regulating hormones that impact appetite, metabolism, and muscle growth. Skimping on sleep can throw these hormones out of whack, making it harder to maintain a healthy weight and build muscle.

Energy Restoration: Quality sleep replenishes your energy stores, giving you the stamina and motivation to tackle your workouts as effectively as possible.

Mental Clarity: Getting enough rest improves focus, concentration, and cognitive function, helping you stay sharp during workouts and make better decisions about your health and fitness.

How Much is Enough?: Aim for 7-9 hours of quality sleep per night, prioritizing consistency and establishing a bedtime routine to signal your body that it’s time to wind down.

Make quality sleep a non-negotiable part of your fitness routine, and watch your performance, results, and energy increase.

4. Don’t Forget To Stretch

If you’ve ever joined one of the Buzz Performance classes, you’ll know we never skip our post-workout stretches. This is because we know the importance of stretching while our muscles are still warm; here’s why

Improved Flexibility: Stretching helps improve your range of motion, allowing you to move more freely during workouts and daily activities.

Injury Prevention: Tight muscles are more prone to injury, so stretching can help reduce your risk of strains, sprains, and other pesky injuries. 

Muscle Recovery: Stretching promotes blood flow to your muscles, delivering oxygen and nutrients needed for repair and recovery. It also helps flush out metabolic waste products that can cause muscle soreness and stiffness; it’s one of the best ways to maximize your workout gains.

Stress Relief: Stretching isn’t just good for your muscles—it’s good for your mind, too! Taking a few minutes to stretch can help reduce stress and tension, leaving you feeling relaxed and rejuvenated after a challenging workout.

How to Stretch: Incorporate both static and dynamic stretches into your routine, focusing on major muscle groups like your hamstrings, quadriceps, calves, and shoulders. Hold each stretch for 15-30 seconds and repeat 2-3 times on each side.

Make stretching a priority in your fitness routine and enjoy improved flexibility, injury prevention, and overall well-being.

5 Mix It Up: Keep Your Workouts Varied

Sticking to the same old routine can lead to boredom and plateaus. Here’s why mixing up your workouts is critical to staying motivated and seeing results:

Muscle Confusion: Your body adapts quickly to repetitive movements. Therefore, mixing up your workouts keeps your muscles guessing and prevents them from getting too comfortable, leading to better gains and progress.

Prevents Burnout: Doing the same thing day in and day out can lead to burnout and loss of motivation. By switching things up, you’ll keep things exciting and stay engaged in your fitness journey.

Targets Different Muscle Groups: Different workouts target different muscle groups, ensuring you work your entire body evenly and effectively. Plus, variety helps prevent overuse injuries by giving specific muscles a break while you focus on others.

Keeps Things Fun: Trying new activities and classes keeps things fresh and fun, making it easier to stick to your fitness routine long-term. For example, try a group session or an activity that’s new to you.

Try incorporating a mix of cardio, strength training, flexibility work, and fun activities like hiking, cycling, or classes.

Variety helps to maximize your workout gains while keeping your workouts exciting and fun.

Final Thoughts On How To Maximize Your Workout Gains

By fueling your body right, hydrating correctly, prioritizing quality sleep, stretching it out, mixing up your workouts, and listening to your body, you’ll be well-equipped to reach your goals and become the best version of yourself.

These things will speed up your progress, but it’s important to know that becoming fitter is a gradual process. The main thing to focus on is consistency, as regular exercise will make you fit and healthier.

If you need help with your fitness routine, please get in touch with us at Buzz Performance for professional advice and see what we can do for you.


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