Find out which factors influence the results of your workout, how to get more strength in the gym, what to do to lose weight, and more!
The idea of going to a gym can raise a lot of questions, especially if you’re thinking about paying for a subscription. But if you want to gain muscle mass, gain more strength, or lose weight, you’d better consider this option.
Okay. And if I go to the gym, how long does it take to see results? This is a question you’ve probably asked yourself when starting an exercise routine, because you want your effort to be reflected as soon as possible. The truth is that there is no single answer, because the results depend on many factors.
Read on and learn about the keys to effective training, as well as how to get more strength in the gym and what to do to lose weight.
The importance of good nutrition
Nutrition is a key factor in getting you in shape, as nutrients help maintain and increase muscle tissue. In addition, when you want to lose weight, diet has a greater impact than exercise itself.
The foods you eat influence your physical and mental performance, so there are foods that can make you feel heavier and even slower, while others fill you with vitality or make you feel light and strong.
What diet should I eat if I go to the gym?
Try to eat a balanced diet and avoid at all costs food that does not provide you with nutrients. No matter what your goal is when you start going to the gym, you should increase the number of kilocalories in your daily diet, even if you intend to lose weight.
To find out which diet is most recommended for your body, it is necessary to consider your age, weight and physical condition. That’s why it’s best to seek advice from nutritionists. This way, not only will you be taking care of your health, but you will also make sure you can perform at your best in the gym.
In case you cannot consume the necessary nutrients for your body daily, you can opt for food supplements. Many athletes use them to increase their muscle mass, gain endurance, among other objectives.
It is important that you know about it so you can choose food supplements according to your needs, because while some can help you gain muscle mass and thus increase your weight, others, such as burners, focus more on fat loss.
What to eat before and after going to the gym
One of the risks you run when you go to the gym without eating is hypoglycemia or low blood sugar. That’s why it’s important that you never go to the gym without breakfast.
Before training it is important to eat foods that are easy to digest but with enough energy and nutrients. Fruit smoothies are ideal, because they have large amounts of sugar, minerals and vitamins, and hardly need time to be digested.
You can have smoothies or juices up to 15 minutes before training and they should always be natural, because packaged juices don’t have too many nutrients and contain added sugar. Oatmeal is another ideal pre-workout food because it’s lightweight and also gives you protein.
Before training, avoid foods that take a long time to digest, such as raw vegetables, whole-grain breads, legumes, cheeses and meats.
After training you need to recharge your batteries, so it’s a good idea to eat whole grains, lean meats and legumes. Do it with confidence!
It also includes fats, which are essential for a proper nutrition of your cells, because they make the cell wall permeable and that facilitates the passage of nutrients. Some foods that are a source of healthy fats are nuts, avocado, olive oil, salmon and tuna (it is better to avoid canned tuna).
Avoid junk food if you don’t want to delay the results.
Other factors that influence results
Something that can greatly influence the results of your training is your past habits. For example, if you exercised regularly a few months ago or even in previous years, the results will be visible in less time because the muscles still have strength and elasticity. On the other hand, when you have done some kind of physical activity in the past, it will be relatively easier for you to get back into the habit of exercising.
If this is the first time you’re going to do an exercise routine in many years, the results may take a little longer, but if you’re consistent, you’ll notice them sooner than you think.