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The tips below may not work for everyone, and it’s best you get a second opinion from a doctor and/ or personal trainer who knows your body better.
Limit you workout to 30-40 minutes:To work out longer than that, you will have to drop the intensity and there’s no benefit in doing that. There’s not much to gain by working out for longer than 30-40 minutes.
Keep your workout intense:Take it slow if you are just starting out, but once you can exercise comfortably for about half an hour try to increase the intensity. For example, you can start off running with a walk/ run regime but once you can run for 30 minutes, start timing yourself and see if you can improve.
Hydrate:Make sure you drink enough water. Make sure not to drink a lot right before you exercise but try to keep drinking water throughout the day at regular intervals.
Protein:If you are looking to build muscle then you need to consume enough protein to rebuild your muscles after a workout. Whey or soy protein shakes are a good option. As are protein bars.
Carbs:If you’re doing an intense workout then you need fuel to be able to sustain yourself. Bananas are a healthy source of carbohydrates.
Slow lifting:A lot of people lift slowly and then drop the weight much faster. If you go slow in both directions then you’ll maximise each movement.
One set to failure:A lot of workout routines consist of doing sets, but doing just one set with heavier weights until you can no longer keep form can be more effective. Do not continue exercising when you lose form, as you could injure yourself. For example, it’s time to stop bicep curls when you start swaying to lift.
Do exercises that use more muscles:In the real world, you use your muscles together, and not in isolation. Doing exercises that use multiple muscles, instead of isolating muscles, is a good way to increase the effectiveness of you workout. Compound exercises include squats, lunges, pushes, bench presses etc.
Good form:For strength training, in particular, it’s essential to have a good form so that you can get the most out of a workout and avoid injuries. It’s better to start with a low weight and concentrate on your form before moving on to heavier weights. If you can, get a personal trainer or a spotter to tell you if you’re going wrong with your form.
Circuits:When you do sets of exercises you may tend to rest between each set. This allows the muscle to relax and recover and may reduce the benefit of your workout. Instead of resting, move on to a set of exercises that involve a different muscle group.
