Do These Things Before and After a Workout to Get Better Results

More often than not, the one hour a day you spend sweating it out in the gym gets all of the credit, but it shouldn’t. Here at Abu Dhabi Personal Trainers we know the importance of the other 23 hours in the day. Unfortunately, the workout can actually be the easiest part of your fitness and health routine. While the one hour of training is important, our personal trainers encourage you to not neglect the other hours in the day. Smart pre and post workout routines, good nutrition and quality sleep are just as important as working out itself. Our personal trainers here in Abu Dhabi have come up with 8 things that you should definitely incorporate into your fitness routine if you want to maximize your results.

Before your workout:

1. Sleep
All of the magic happens when you’re asleep! Sleep is the time when your muscles recover and being well-rested means you will be more energized throughout the day and that your hunger hormones are kept in check! Our personal trainers recommend at least 7 hours of sleep every night.

2. Hydrate
It is extremely important that you stay hydrated when you are working out. Treat your body like a car, a car can’t run without oil just like the body can’t run without water. You should be sipping on water before, during, and after a workout. The exact water needs are different for everybody so listen to your body and always check the color of your urine, it should be a very light yellow, if it is dark it probably means you’re not hydrated enough.

3. Snack
Eating before a workout is not for everybody. Our personal trainers recommend you listen to your body, if you feel like you need some fuel for your workout have a small snack! You want to make sure you are not starving going into a workout but you also don’t want to feel full either. Try a banana before your next workout if you need a little more energy!

5. Warm-up
Never skip your warm-up! No matter how long your workout is going to be, our personal trainers not only recommend but insist that you always warm up! Warming up ensures that your body temperature is raised, your range of motion is increased and that your body is prepared for what you are about to do. Your warm up should consistent of low intensity stead state cardio for about 5 or 10 minutes and then dynamic stretches, which are essentially any stretches that aren’t held in place.

After your workout:

6. Stretch
Just as important as the warm up, it is crucial that you cool-down properly. A cool down will bring your body back to a resting position. Your cool down should include stretching the muscles you have just engaged in your workout. These stretches should be static in nature, that is, stretches that you hold in one place, these stretches should be held between 15 and 30 seconds each. Stretching will help to decrease soreness and help expedite your recovery process.

7. Refuel
A pre-workout snack is more optional than a post-workout snack. Refueling after working out is essential. After you work out your body has an anabolic window that lasts about 30 to 45 minutes, during this time your body looks for carbohydrates and protein to help replenish glycogen stores and rebuild your muscles.

8. Take a cool shower
Taking a cool, not cold, shower can help to decrease the inflammation after your workout and can help to expedite the healing process of your muscles. This ultimately will help to decrease the chances of you waking up sore the next morning.

Flatter, tighter and more toned tummy – 7 tips

The warmer months of summer are definitely here in Abu Dhabi! Are you feeling beach or pool confident? Regardless of the season, some of us just want a flatter belly and so our personal trainers here in Abu Dhabi have come up with 7 tips to help you achieve the tummy of your dreams!

1. Weights!

It is scientifically proven that strength training and lifting weights can help you to eliminate body fat overall, which will then result in a slimmer more toned tummy and a more trim waistline.

2. HIIT it and quit it!

Studies have shown that high intensity interval training (HIIT) can lead to more weight loss and specifically fat loss. HIIT has been proven to be effective in reducing belly fat. The quick results that one can see from HIIT training is due to the after burn effect which means your body will keep burning calories even when the workout is finished. Where you are running, spinning or doing a circuit workout make sure to incorporate times of high and times of low intensity.

3. De-Stress

Stress increases cortisol, and higher cortisol levels can cause your body to retain belly fat. Abu Dhabi Personal Trainers recommends that you schedule in some you time each week, whether that is a yoga class or a long bath to help de-stress.

4. Cooldown!

Much like stress, exercise can increase your cortisol levels. To avoid a spike in your cortisol level make sure you are properly cooling down after your workouts.

5. Abs are made in the kitchen

Unfortunately, you cannot out exercise a bad diet. Our personal trainers can help you work out for an hour of the day but unfortunately for you to see a trim tummy you will have to make sure what you are putting on your plate for the other 23 hours is healthy! Not all calories are created equal so make sure you speak to your personal trainer about what types of food you should be eating and what types of food you should be avoiding.

6. Fat Fighting Foods

Foods like blueberries, pineapple and papaya have been reported to help fight belly fat so make sure to include these in your daily diet!

7. Be who you are!

Make sure you are trying to change your body for you and that you know that you do not NEED to change your body! These tips can be helpful for living a healthier lifestyle but know that you look great no matter what size you are!