26 Tips To Maximize Your Workouts

With so much advice floating around, it can be hard to choose what healthy lifestyle tips are worth trying. Simple diet and fitness tips include changing how you eat and doing exercises you enjoy. It’s important to eat a balanced diet and stay hydrated. You may also find a workout buddy or create an energizing playlist to keep you motivated.

Whether you are heading off to spin class, boot camp, or any other exercise class, it’s always important to hydrate. Hydration keeps you energized so you can have your best workout. You do not want to grab just anything for hydration purposes.

Electrolyte-loaded athletic drinks can be a source of unnecessary calories. “Drinking water is usually fine until you’re exercising for more than one hour,” Jackie Newgent, RD, author of “The Big Green Cookbook,” told Health.

If you are doing high-intensity exercise for a long period, feel free to drink regular sports drinks. They can provide a beneficial replenishment boost and typically include minerals, electrolytes, and sometimes vitamins.

There are lower-calorie sports drinks available if you do not want the calories but want some flavor. You could find these in the grocery store.

A friend you can work out with is very helpful for staying motivated. It’s important to find someone who will inspire—not discourage. Make a list of all your exercise-loving friends, then see who fits this criterion:

• Are they supportive (not disparaging) of your goals?
• Can your pal meet to exercise on a regular basis?
• Will your friend be able to keep up with you or even push your limits in key workouts?

Make the phone call to start getting fitness plans together if you have someone who fits all three. You may be able to find other ways to exercise with others if you do not have someone close to you who could be your workout buddy.

Check out a local gym or recreation center for group workout classes, personal training sessions, or exercise-focused groups. You could even ask family or friends if they know people who are also looking for someone.

Foods like fruits, vegetables, and lean proteins can go a long way for your fitness journey. There are even some delicious, nutritious snack options to take advantage of. You may try hummus, grapes and walnuts, and apple slices with cheese.

Some key ingredients may make it a lot easier to meet your weight-loss goals. You may also consider placing Newgent’s top three diet-friendly items in your cart:

• Balsamic vinegar for a pop of low-calorie flavor to vegetables and salads
• In-shell nuts for protein and fiber keep you full
• Fat-free plain yogurt for a creamy, comforting source of protein

There’s a good chance you’re going to be feeling sore thighs and tight calves after a grueling workout. You might get relief from post-fitness aches by using cold water immersion in the form of ice baths. Submerge your lower body in a cold bath of 50-59 degrees Fahrenheit (10-15 degrees Celcius) for 10-15 minutes. You may have to throw in some ice cubes to get it cold enough.

Putting your body in cold water can lead to increased breathing, heart rate, and blood pressure. Your body can also lose heat faster in cold water than in air. Ice baths can be harmful to people with conditions like:

• Cryoglobulinemia (a condition where antibodies in the blood thicken in the cold)
• Heart disease
• Impaired circulation
• Open wounds
• Raynaud’s disease (a condition where blood vessels get narrow due to cold or stress)
• Type 1 and type 2 diabetes

Cold temperatures might also worsen dysesthesia (when normal stimuli like touch are painful) or lead to urticaria (hives). Talk with a healthcare provider to be sure ice baths are safe for you.

Cutting down on added sugar can assist you with weight loss. People who consume less sugar have been shown to have less excess weight.

Natural sugar is found in fruits, which also provide essential nutrients. You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta.

Your feet can swell during the day, especially if you stand or walk a lot. You will want to shop when your feet are biggest if you need sneakers. Make sure the shoes are a little roomy—enough to wiggle your toes, but no more than that.

Shoes should be comfy from the get-go. They will be even more so once you have walked or run 20-40 miles in them, said Kastor.

Running with music is a great way to get in a good workout groove. Think about what gets you going and what you find uplifting to pick the ultimate playlist. The right music can make you feel better emotionally, help you perform better, and improve how much oxygen you take in.

It’s normal to want to weigh yourself soon after starting a new diet or fitness routine. “It’s best to step on the scale in the morning before eating or drinking—and before plunging into your daily activities,” said Newgent.

Be sure to check your weight at a consistent time—possibly every week—for the most reliable number. Do not let yourself get too discouraged by different results since weight fluctuations are normal. Remember that your total weight does not necessarily indicate fat loss or overall health.

Portion control helps manage your weight when you change your diet. It requires special attention to your eating habits. You may want to cut a serving of beef in half, for example, if it takes up more than half your plate.

It’s best to try to fill half your plate with vegetables or fruit. A quarter should be lean protein, while the remaining quarter should be whole grains.

Try to order a glass of water between cocktails if you know you will be partaking in more than one drink. Drinking water can help you stay hydrated and feel less thirsty. You can opt for a lime, lemon, and orange wedge in water to enhance the flavor.

It’s important to plan out what you are going to eat the morning of when you have a 5K or 10K (or just a regular run) on your calendar. Choose something that will keep you fueled and go down easy.

Everyone is different, but “we [tend to] have good luck with a high-carbohydrate breakfast, such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese,” Andrew Kastor, an ASICS running coach, told Health. Kastor also advised that you eat around 200-250 calories about 90 minutes before you warm up for your run.

Do not worry about nixing caffeine on race day. Caffeine makes you sharper and may even give you extended energy.

Whenever you go for a run—on a track or trail or during a race—make sure you have packed these key staples:

• Cell phone, if you do not mind holding onto it
• Music player
• RoadID (a bracelet that includes all your vital info)
• Sunglasses if it’s sunny outside to reduce glare and decrease squinting
• Watch or GPS tracker to log your total time

A balanced eating plan has a few characteristics. One is staying within your daily calorie needs when it comes to what you eat and drink. Everyone’s daily calorie needs will be different.

Try not to stress if you have a day when you consume more calories than your body needs to function. Keep in mind that it takes a lot of calories to gain a pound of body fat.

What you do the next day and the day after is really important. Remember that starvation and excessive exercise do more harm than good. Aim to maintain a balanced diet and exercise schedule.

You can set up a personal reminder (e.g., on a sticky note or mobile device) to ensure you eat more mindfully on future days. Consider meal planning for home or when you are on the go.

It’s easy to get into a diet rut, even if you are loading up on flavorful fruits and vegetables. Having plenty of spices, fresh herbs, and citrus can help.

Some spices you may consider using include:

• Bay leaf
• Cayenne pepper
• Chili powder
• Cinnamon
• Garlic powder
• Oregano
• Paprika
• Thyme
• Tumeric

It might be time to increase the intensity of your exercise if your weight plateaus or your muscles do not feel as fatigued. Take, if you decide to change your running routine: “The general rule of thumb is to up the number of miles run, for races half-marathon length and longer, by 5-10% each week,” said Kastor.

You might also want to switch up your routine if you have been doing the same thing repeatedly. Try different types of exercise (e.g., HIIT, cardio, Pilates) every time you work out. You can also dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.

Running shoes break down after logging a lot of miles. “Glue has a tendency to break down under ultraviolet [UV] light, as do the other materials that make up the shoe,” said Kastor.

Recycle your shoes, even if your sneakers have only 150 miles on them but are more than two years old. Chances are they have already started deteriorating.

It’s good to know what to look for in a sports bra. You’ll want to choose the right type based on the exercise you will be doing. The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively, but they are also form-fitting.

Just make sure the cup is made of comfortable material, like a soft compression fabric. Look for descriptions that include the terms “breathability” and “compression.”

A side stitch is a sharp pain just below your rib cage that happens when you are working out. It’s medically known as exercise-related transient abdominal pain (ETAP).

Side stitches can be a nuisance, especially when they keep you from completing a workout. You can ease the ache with remedies like:

Stopping a workout is the most helpful way to get relief from side stitches. Wait at least 2-4 hours to do physical activity after consuming a lot of food or drinks. You might also limit how much you move your torso—or at least have support (e.g., a wide belt) for any movement.

You will want to eat food that can keep you going if you plan to pick up the pace during your next workout. Opt for a high-carbohydrate meal for breakfast—one similar to what you will eat on race day. This can help you find out what foods you digest best.

Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Have a well-rounded meal post-workout meal to help with recovery.

It may be tough to stay on track if your partner, co-workers, or friends do not share your healthy eating habits. Try ordering a pizza that’s heavy on the vegetables and light on the cheese, for example, if your partner loves pizza. Instead of bringing a sweet dessert to work, you could take baked pears with cinnamon or mini fruit-and-nut muffins.

Remember that delicious foods like brown rice, pumpernickel bread, and even potato chips contain a carbohydrate called resistant starch. This type of starch can help manage your weight. Resistant starch keeps you fuller for longer periods, so you do not have to eat as much to feel satisfied.

Carbohydrates give you the energy to fuel your workouts. It’s important to eat carbohydrates, such as fruits, vegetables, or whole grains, about two hours before a workout. You can replenish your body’s energy if you eat carbohydrates within 30-60 minutes after a workout.

Getting fresh air from exercising outdoors is great, but you are also exposed to harmful UV rays. The sun’s UV rays are at their brightest from 10 a.m. to 2 p.m., so you may plan your workout around these times.

Opt for the following to shield your skin:

• A lip balm with SPF 30 or higher
• A broad-brimmed hat
• Sports shades
• A sweat-proof sunscreen with SPF 30 or higher

Be aware of sunscreens labeled “water resistant.” They are required to be tested to see how effective they are. The Food and Drug Administration states that “waterproof” sunscreens do not exist. All sunscreens will wash off at some point.

Consider wearing a shirt with built-in UV protection. A 30 ultraviolet protection factor (UPF) rating is necessary to be awarded the Skin Cancer Foundation’s “Seal of Recommendation.”

It can be hard to avoid getting hungry at 3 p.m. You may need to eat something to hold you over until dinner. Try to have some fruit, vegetables, or snacks with a lot of protein whenever possible.

Pull up the restaurant’s nutrition facts online if you find fast food is your only option. You can make an informed decision ahead of time about what to order. Salads, chili, or grilled chicken are all nutritious options.

You can get a chafing rash (caused by moisture and constant friction) on your thighs, around your sports bra, and under your arms. You can try a few anti-chafing products to prevent the next occurrence.

You can rub an anti-chafe stick on any spots that have the potential to chafe. Moisture-wicking fabrics can also help. Save quick-dry shirts for your long runs or tough workouts when chafing is most likely to occur.

Along with protein and healthy fats, fiber is an essential nutrient that keeps you full and fueled all day long. The recommended amount of fiber for most adults is 21-30 grams.

Working out at the same time or on the same days can have its benefits. One review found that overweight and obese people who had regular exercise times, particularly in the morning, lost weight. They also created consistent exercise habits.

Whether you are just starting or trying to maintain your nutrition and fitness progress, there are many options to help you meet your goals. You can personalize your journey that works for your schedule and lifestyle. Try changing how you eat, finding the right fitness wear, and doing exercises that you enjoy.