safe workout

Maximize Your Workout With These Safe Methods

Getting in shape for a big event is one of the most common fitness motivators. Though you might feel tempted to, especially if you seek fast results, don’t go on severe diets or exercise regimes. These “fitness hacks” are highly unsafe and they will likely leave you feeling exhausted or even worse off.

Incorporating these healthy strategies into your daily routine can help you feel more confident and powerful, and you’ll look fantastic as a result. Let’s take a look at these safe techniques that will help you reach your fitness goals in no time!

Table of Contents

Eat carbs before your workout

Carbohydrates will give you the much-needed energy for an effective workout! If you wish to up the intensity of your training sessions, you can’t do so on an empty stomach. You need fuel to function and slow-digesting carbs such as oatmeal or whole grain bread will make you a powerhouse at the gym.

As you may have concluded already, not all carbs are the same. Fast digesting carbs such as simple sugars or white bread will surely give you energy but you’ll feel hungry in an hour or two. Plus, they are known to spike your insulin which is not conducive to fat loss. Therefore, focus on whole grains, brown rice, and oatmeal as your main intake of carbs.

Blue Dumbell

Increase your blood flow

In order for muscles and joints to perform at their best, blood is required to freely flow and provide them with nutrients and oxygen.

The first step in any workout should be a warm-up. The main function of warming up is to increase the blood flow. In addition to aiding in mobility, enhanced blood flow will leave you feeling warm and flexible. Plus, if you go into your gym session without a proper warm-up you are more likely to get hurt!

Do some low-intensity movements before a workout to improve your circulation. Alternatively, walking, jogging, cycling, rowing, or stair-stepping are all examples of cardio you can do to get your blood going. In addition to raising your heart rate and your body temperature, this is also beneficial for improving your overall performance.

Add in some EMS Workouts

Electro Muscle Stimulation (EMS) workouts don’t get enough praise in the fitness community. Not only is EMS Training highly effective in activating all the core muscle groups it also works on a deeper level.

Another benefit to EMS is that it doesn’t affect your joints as higher-intensity workouts do, which is why you can safely add it to your gym regime.

Delicious steak

Up your protein intake

Many individuals fail to give their muscles the protein they need to repair and grow. Cardio and strength training both strain your body, so skipping it will leave you with little benefit from your exercise.

If you don’t enjoy meat, protein supplements are the way to go. After a workout, have a chug of a tasty protein smoothie, or just grab a protein bar to go.

Don’t forget to hydrate

When we heavily workout, we of course sweat a lot. Drinking water is essential for all, however, if you’re active and you wish to see some progress in your workouts you can’t skip out on hydration.

Whenever you visit your gym, have your water bottle at hand. Dehydration may leave you feeling woozy which may result in injury, especially if you’re trying to push yourself to the max in the gym. All in all, two liters a day should be your goal when it comes to water intake.

Focus on progressive overload

You must overload your muscles if you want to see benefits from your strength training and have a well-rounded workout routine.

Of course, when you’re just starting out with your training, it’s very important not to overwork yourself. This is why the “progressive” aspect is very important. Make sure that every workout is a bit harder than the one before. However, if you’re looking to spice up your routines, why not push yourself to see what you can do?

You don’t have to push yourself to exhaustion with every workout, and you want to avoid injury as much as possible. Even though you may have been lifting the same weight for quite some time, the goal here is to increase it every two to three weeks.

The weight should be lifted as many times as possible with proper form and the last repetition should be challenging but not impossible for you to finish. After a couple of weeks, the last repetition will be much easier for you to do, which means it’s time to add some more weight to your bar or machine.


We hope that we’ve helped you increase the efficacy of your workouts in the safest possible manner. Though gym sessions are important, you should never forget about your nutrition and water intake. Add some EMS training to boost your results and make sure to always warm up and progressively up the intensity of your workouts!

About the author: Stella Van Lane is a passionate traveler and writer, in love with coffee, food & wine, interior design, books, and good vibes.

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