Staying fit has several benefits, including developing a healthy, well-toned body. According to research, being physically active can increase life expectancy by 6.9 years. Over the years, interest has grown in the various ways to work out and look good. In response, much information exists on the internet on how to have a good workout. The vast amount of information out there can make it challenging to know where to start. However, these science-backed workout tips below can guide you on the ideal workout routine.  

1. Load up on carbs before your workout

You will find countless writeups on the internet explaining why loading up on carbs before a workout is not recommended. Some push the idea that it increases the risk of throwing up during an intense exercise session. Others believe carbs put undue pressure on your body and may stifle performance during a workout routine. Science has, however, proven that these beliefs are not supported by evidence. On the contrary, carbs are healthy for your body because they provide the needed fuel to start and complete your workout sessions. While it’s important to customize your nutrition to meet your workout demands, you cannot underestimate carbs’ role in your performance. The science behind this lies in your muscles. Research has shown that your body burns carbs to fuel your muscles. It is also further broken down into glucose which the liver and muscles (again) store in another form known as glycogen. To understand these science-backed workout tips better, you can view carbs as the energy source for intense workouts. Some easily digestible carbs are oatmeal, bananas, and whole-grain toast, making them a great option before hitting the gym.

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2. Increase the intensity and decrease workout time

The intensity of a workout depends mainly on your strength and physical capabilities. People with certain medical conditions may not be ideal candidates for an up-tempo workout session. However, absent any medical condition or physical restraints, science has proven that an intense workout with a reduced duration has benefits. It burns fat better and faster than a lower-intensity exercise. Adopting a technique for high-intensity workouts is important even for a healthy body. You probably should not engage in a strictly high-intensity workout for half an hour or more, as it might be too much even for the healthiest heart. That is why effective timing is crucial. It involves weaving in lower-intensity exercises to stabilize your breathing and slow your heart rate before the next set begins.

3. Workout alone may not burn all unwanted body fat

Science-backed workout tips often involve discussions about fat. Have you ever heard of subcutaneous and visceral fat? Visceral fats are found deep within the abdominal cavity and surround internal organs like the intestines and liver. On the other hand, subcutaneous fat, as the name implies, is below the skin. According to science, visceral fats are the most difficult to eliminate, especially because they are embedded deep within the abdominal cavity. Meanwhile, some subcutaneous fat can be hard to eliminate, no matter the amount of exercise. At this stage, you will need another aspect of science to help out. You can get shredded by using fat-burning supplements or other specially created formulas to achieve your desired result. However, before you consume any supplement, it is crucial to speak with your primary care physician first to rule out the risks of adverse reactions to such formulas. Moreover, consulting your doctor will help you know if such supplements contain ingredients that may hinder the efficacy of another medication you’re on.

4. Rest and recovery

Just as machines rest after intense use to prevent overheating and mechanical malfunctions, you’ll also need some downtime after exercise. The human body deserves a period of rest and recovery after intense workouts to allow it to repair itself. When you engage in physical activity, the muscles sustain micro tears that must be allowed to heal. If you have a packed day, you can get a few minutes of rest by sitting down for a few minutes or taking a refreshing shower. Longer rest, and recovery can happen at the end of the day when you get quality sleep to allow your muscles to be repaired and regain any energy you may have lost. The objective is to avoid neglecting healthy hours of night sleep, as the less sleep you have, the more time it will take for your body to heal. It can also negatively impact your gym performance, decreasing mental sharpness.

Remembering these science-backed workout tips will help you develop informed workout routines and derive the utmost results the next time you exercise.