We're all trying to get the most out of our workouts, embarking on adventurous new exercises, and spending hours and hours sweating it out in the gym — even when we'd much rather be doing anything else. So, how do we go about prolonging the benefits we've worked so hard for? How do we stop ourselves from plateauing, and as a result, losing interest in our exercise regimen? And, most importantly, how do we tap into the "after-burn" effect, which might help us burn fat for up to three days after working out?
HIIT it hard
HIIT, or high intensity interval training, is the go-to workout of the moment. The short bursts of activity allow us to get right outside our normal comfort zones and exercise at a level of intensity we'd find impossible to maintain for a longer, steady session.
Lift heavy
As women, we can sometimes be scared to lift big, heavy weights, for fear of getting bulky. However, it's worth remembering that weight training, like HIIT, is ideal for producing that elusive after-burn effect.
Eat right
What we do in the gym is, obviously, hugely important. But when it comes to food, the old adage applies: you simply cannot out-train a bad diet. If you're thinking you can eat terribly all day, every day, kill yourself in the gym and still see results, forget about it. A balanced diet with the proper macro and micro nutrients. Good proteins, fats, and carbs, with no junk.
Drink more water
Regardless of your fitness level or long-term health goals, what you should definitely be drinking more of is good ol' H2O. Make sure to get enough water throughout the day, too, not just during your workout. Just because the workout is over, it doesn't mean that your body is done needing water and electrolytes.
Recover with food
Recovering from a workout is almost as important as doing the actual workout itself, and food is a huge part of that process. Although so-called high-protein smoothies are super popular right now, Staying away from them as the sugar contained therein will be burned quickly and not give you energy for the rest of your day. If you want to maximize your recovery, give the body the proper nutrients within two hours afterwards: protein to aid muscle repair, and carbohydrates to restore muscle glycogen.
Recover with rest
Another major part of recovery, that many of us neglect, is rest. It's important not to work out every single day, as doing so risks long-term damage to our muscles, or even injury. (Even professional athletes take at least one rest day a week). Rest is imperative in the building of lean muscle, too. Your body recoups and your muscles grow when you're resting.
Get plenty of sleep In conjunction with taking rest days, it's equally important to ensure you're getting enough Zzz's each night, in order to prevent injury, and long-term joint and muscular pain. At least seven and a half hours sleep so that the proper repair can take place.
Stretch, steam, shower Stretching after a workout is hugely important, to prevent injury and minimize soreness. It will also, Keep your muscles fresh for your next workout session. You're likely going to be sore after a long sweat sesh regardless, so a hot shower is the perfect antidote. If you're experiencing particularly painful joints, however, Herbst actually suggests the opposite — an ice bath — to reduce inflammation.
