The things you do and the nutrients you take before and after a workout can be the make or break of your whole wellbeing. Though vital, pre and post-workout routines are often neglected by bodybuilders and sports enthusiasts alike, either because they “don’t have the time” or they “don’t know how to do it.” Well, with Worldwide Anabolics’ guidelines, there will no longer be any excuses!
While it is exciting to lift weights and to engage in other strenuous activities when you arrive at the gym, you might end up injuring yourself. A pre-workout regimen can help you to achieve your goals properly and safely.
Pre-workout to do list
Some people might think that eating before a workout is taboo as it might only cause cramps and other injuries. Some also believe in the myth that working out hungry can help you burn more fat, resulting in more gains. However, nausea, muscle cramps and exhaustion only happen when you train on a full stomach. Also, when sugar is not present in your system, your body tends to convert your own muscle tissue into energy – you wouldn’t want your body to eat your hard-earned muscle mass now, would you?
You need sugar to exert yourself and to be able to train at a higher intensity. Eat a hearty snack that is filled with carbohydrates, fat and protein – carbs generate energy, proteins aid in recovery and fats promote endurance. Allow a time slot of 45 minutes to an hour before your actual workout. This will allow your body to digest and absorb the nutrients properly.
Two-thirds of our body is water so just imagine how critical it is for us humans to keep hydrated. Hydration depends on specific factors such as age, gender, weight and height, exercise intensity and the overall duration of exercise. It is recommended that you drink at least 17 to 20 ounces of water, two to three hours before you start training. Also, consume 8 ounces of water 20 to 30 minutes right before your warm-up.
There are tons of health benefits that water can bring, especially for bodybuilders and sports enthusiasts; it reduces workout pain and shortens your recovery time – so make it a habit to hydrate!
Take Injectable or Oral Steroids
In actual fact, there is no suitable time of the day to inject or consume steroids. However, it would be better to inject anabolics in the morning or an hour or so before your workout, as you might experience a sudden urge to move (or even train!) right after. Being active in the day also helps to reduce the soreness from the needle. Taking oral steroids, on the other hand, will completely depend on your cycle. Remember to eat before consuming anabolics – food will help to slow down the absorption and breaking up of nutrients, resulting in reduced liver problems.
Be cautious. Different steroids have different requirements and half-lives. Get to know what you are taking or injecting and figure out the best time of the day to use them.
Buying anabolic steroids in the UK? Worldwide Anabolics is an online store that provides genuine injectable and oral steroids. We also offer guidance for the proper use of our products, as well as details regarding the possible outcomes you can expect.
Take Pre-Workout Supplements
Though not really necessary – especially if you are on steroids – sports or dietary supplements can boost your energy and speed, heighten your focus and even improve your body aesthetics. If your goal is to lose fat, consume pre-workout supplements containing caffeine as this is an effective fat burner. Those with Creatine can aid in long lasting power that will further lead to greater muscle gains.
Take your pre-workout supplements if you want to optimise your athletic ability!
Do your warm-ups! There is nothing more damaging to the body than an improper warm-up, let alone the lack of one. Warming up before your actual workout can help raise your body’s temperature, open up your capillaries, expand synovial fluid growth in the joints and increase blood flow. With all that is happening inside your body during your warm-up process, you will be ready to push yourself well beyond your limitations without experiencing muscle stiffness, cramps and other injuries.
As much as possible, use a dynamic range of motion. Go through each of your muscle groups and do lightweight or compound bodyweight movements. After doing so, your shoulders, arms, wrists, legs and knees will all be warm and ready.
Have a Workout Tracker
Without a strategy, you are training blind. Yes, you might be getting results but they’re probably not the ones you were expecting. Plan your workouts beforehand with a workout tracker. There are tons of apps you could use to jot down all your reps, sets and even rest periods or you could even go traditional with a simple pen and paper planner.
Staying on track will keep you motivated throughout your training session and align you with the goals you have set yourself. With a workout itinerary, you will not only psych up your body and mind you will also reduce the chances of undertraining or overtraining.
Done with your session for today? Don’t make a beeline for the exit just yet! A post-workout routine helps soothe those aching muscles and further improves your bodily functions.
Your Post-Workout Regimen
Cool Down and Stretch
Always remember to cool down for at least 10 to 30 minutes. Your muscles are still warm from your latest workout session so walking around or jogging lightly can help your heart rate and blood pressure return to normal. Cooling down aids recovery and protects you from further injuries.
You can also do a stretching routine to reduce the accumulation of lactic acid and to build agility and flexibility. If you want to go one step further, try self-myofascial release or foam rolling. This is a great technique to work out any knots on your exhausted muscles after a workout. Whether stretching or foam rolling, find out what’s best for you and your body.
It’s a sweat fest out there! Working out makes you lose a lot of your body’s water reserves. Recovering is actually ten times harder if you are dehydrated, so make sure you drink at least eight ounces of water, no more than 30 minutes after training.
A properly hydrated body regulates body temperature and loosens your joints. If you’re unsure whether or not you are dehydrated, check your urine. If the colour is clear or light yellow, you’re all good but if it is bright yellow, you better keep your water bottle handy at all times.
Change and Shower
Get out of your sweaty sportswear and hit the showers as soon as you can. Wet clothes can trap in moisture and encourage bacterial and yeast growth, which may cause skin irritation and infection or acne breakouts.
For an effective recovery, try contrasting showers. This can be done by alternating between hot and cold temperatures. Doing this can greatly improve circulation in the areas you have trained. Wear compression clothing for about three hours after your workout – these garments can help to improve blood circulation, remove leftover metabolic waste and ultimately help recovery.
Aside from losing bucket loads of liquids, you will lose a ton of sustenance like amino acids and glycogen. After about 30 minutes of your cool down, chew on some food as this will help you recover at a much faster rate. This 30 minute window is a vital time to replenish the muscles you’ve used extensively.
Sip on a protein shake or eat your favourite fruits – it all comes down to carbs and proteins as they are the essential nutrients your body needs most post-workout.
There’s a difference between just working out and actually making an effort to do everything in your willpower, from before you step into that gym to right after all the rigorous training session. Don’t be lazy; strategize and you’ll see. In the end, you will reap so many rewards you never thought possible.
Remember this though: as much as it is vital to be ready physically, emotionally and mentally, it is also important to know your body’s limitations!