5 tips to improve your training sessions.

1) Caffeine.

Caffeine is a powerful stimulant pre-workout and its benefits on performance have been shown for numerous years.

An excellent place to start is 3MG per KG of body weight 30–60 minutes before your exercise.

That would be about 300MG of caffeine for me at 100 kg.

2) Pre-workout carbs.

The body prefers and uses carbohydrates as its primary food source.

Additionally, they are anabolic.

Eat carbohydrates before working out if your goals are maximising performance and muscle building.

You’ll be able to work out harder, lift heavier weights for more extended sets, and perform more repetitions, all of which will help you build muscle.

Before exercising, I prefer to see folks consume 1g of carbohydrates per KG of body weight.

The top athletes prioritise carbohydrates for a reason.

How about training while fasting?

If you don’t have to, then don’t do it.

Similar to operating a vehicle with a flat tyre.

You can accomplish it, yes, but the process will be much slower and more frustrating.

If you have to train early in the morning?

Make sure your final meal the previous evening has more carbohydrates.

Even intra-workout fluids like maltodextrin and dextrose can be helpful in this situation.

A medal is not awarded for training while fasting.

3) Water intake.

Your performance might suffer from a hydration status reduction of even, only 1–2 per cent.

You don’t want to feel like a crusty poo at the gym.

The body is quite adaptive at communicating when it is thirsty, but the signs might take up to 30 minutes to appear.

Before your exercise session, make sure you drink enough water.

Watch out for warning signs of dehydration such as dry lips and yellow urine.

Additionally, electrolytes before you begin a workout: potassium, sodium, magnesium, etc.

4) Focus.

The majority of you arrive at the gym with an incorrect mindset.

You are using the gym as a location for socialising and having fun. It will have no impact on outcomes.

You are there to train and to force your body into growing.

Take any necessary steps to enter the zone.

Put your headphones on, turn your phone to aeroplane mode, and go to work.

You must be able to go for an hour without texting or checking social media.

5) Beat your training logbook.

Before you hit the gym you should be aware of what you did the previous week.

Screenshot or take a picture of your records.

It would help if you used every effort to surpass your performance from the previous week.

It is simply one more approach to make sure you’re working out hard enough to cause overload over time.

Too many people are wandering in the gym and, doing what they feel like on any given day.

This approach will not cut it if you want real results.

Get serious, and fight tooth and nail with your logbook over time.