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Hate wasting your exercise time? Supercharge your workouts!

by Rahul Nair
Hate wasting your exercise time? Supercharge your workouts!

Get the most out of your workout and optimize your results to 100% out of every hard-earned bead of sweat.

Here's our top 5 list of tried and tested tips by global trainers and backed up by medical research:

1. Begin your day with a clear and positive mindset

Workout begins when you wake up in the morning and plays on throughout the day. Your body’s productivity during workouts is a reflection of how much sleep you had, the kind of food and nutrition you intake, and even the activities you do prior to exercise.

It's crucial to observe your daily routine in order to assist you in gearing up and looking ahead to reach your fitness goals.

2. Cardio + weights is a powerful combination for fat loss success

According to Health Coach, Brandon Rice - "continuous movement at a reasonably demanding intensity and volume will outperform intermittent exercise."

"Weight training is important to help maintain muscle. When you lose weight, it tends to be a combination of fat and muscle. Ideally, you want to lose the fat but hold onto the muscle."

3. Hydrate naturally

“Hydration includes replacing fluid but also electrolytes lost to sweat during physical activity,” according to Serena Hunt, a registered dietitian-nutritionist based in Brooklyn who specializes in nutrition for runners. “Electrolytes are important chemicals that regulate our bodies’ nerve and muscle functions, and they also balance blood acidity and blood pressure—all of which is super important when we’re pushing ourselves physically.”

According to Hunt's interview on, "All fruits contain water, electrolytes, and antioxidants, making them a triple threat when it comes to hydration. But some pack more of a punch than others."

Hunt's top picks to help fuel your summer training are Watermelon, Orange, Cantaloupe, Cucumber, Strawberry, Star Fruit and Tomatoes.

4. Breathe right

Even while working out in good form, it's very crucial to breathe properly in order to maximize your workouts for optimum results.

According to Healthline, medically reviewed by Daniel Bubnis - a nationally certified personal trainer and faculty instructor in Pennsylvania, USA, "The general rule of thumb is to inhale through your nose, so the air enters your belly, right before the eccentric (muscle-lengthening) part of the motion. Exhale during the concentric (muscle-shortening) part of the motion completely through your mouth."

In summary, inhale on relaxation and exhale during exertion. Breathe in and out through your nose, and when intensity ramps up, breathe through the mouth.

During cool down, calm your body with deep and slow breathing for proper recovery.

5. Fuel your body by eating right

Keep your engine running and fuel your body with the right amount of food before, during and after workout in order to have enough energy to maximize exercises and burn calories.

Before your workout, Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York recommends in "consume easily digested carbohydrates. Healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables. Saturated fats and even a lot of healthy protein digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles."


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