No energy for training? You're in the right place.
To achieve good results in the gym, you need to train regularly, and to train regularly, you need to have the energy to do so.
If you're halfway through a set and you start yawning, or if you don't even make it to the end of your workout because you're tired, something is wrong.
It is (very) important to have energy to not only train, but train well.
Find out all the tricks to have (a lot of) energy for your training.
goal
Why do you train?
If after a minute you can't answer this question, this is your main problem.
To have the energy to go train, you need to have a good reason to do so.
Whether it's impressing a female audience, feeling better about yourself or competing, there are no right answers, no wrong answers.
What matters is having a goal in mind that motivates you to train.
If you don't have any goal to train, it will be difficult to go to the gym smiling and energetic, no matter what trick it is.
Having a clear and defined goal is the key to keeping your motivation and energy high.
Think about what you want to achieve in the long term and set small, achievable goals to stay focused and motivated.
Food
Obviously, you need a good pre-workout meal to have maximum energy. But not only.
If your daily life is made up of cookies and sandwiches, it's not a good meal before training that will save you.
The energy you spend on training is not just that from the meal before training, but also from your daily diet, so you need a good diet.
Furthermore, high-calorie diets will always provide more energy than low-calorie diets, so it's perfectly normal for you to feel a drop in energy when you're drying out.
Of course, if your goal is to lose weight, you will have to follow a low-calorie diet, but if you plan it well, the decrease in energy will be minor.
See here what you should eat before and after training.
Rest
A good night's rest is essential for energy. If you don't rest enough, your training will suffer as a result.
If you only sleep 4 hours a night, you will have less energy not only to train, but for everything. Try to sleep an average of 8 hours daily.
Not only is it important how much time you sleep, but it's also important to have rest days, especially if your plan is very intense.
Rest allows your muscles to recover and grow, which is key to progress in the gym.
Furthermore, quality sleep helps regulate hormonal levels, which can directly influence your energy and willingness to train.
If you have difficulty sleeping, try to create a consistent sleep routine and avoid using electronic devices before bed.
Music
Music can be a good weapon to give you energy during training. Prepare a playlist of music that you like, preferably energetic music, put your headphones in your ears and turn the sound up loud.
Remember your goal. Try electronic music, rock or hip-hop, depending on your taste, and leave kizomba and Adele for later.
Music can help increase your motivation and keep you focused during your workout.
Studies show that music can improve physical performance, reduce perceived exertion and increase endurance.
Choose songs with a fast tempo and motivating lyrics to keep you energized and focused.
Coffee or Pre-Workout
You have a good diet, a good reason to train and you even slept well, but you are tired.
You worked late, or went to train early, and opened the gym door yawning.
Or maybe you even have energy, but it's chest day and you want to be at your best.
Try drinking coffee before training to give you that extra boost of energy.
Caffeine is a natural stimulant that can help increase your energy and focus during training.
If you prefer, you can opt for a pre-workout supplement that contains caffeine and other ingredients that help improve performance, such as beta-alanine and creatine.
However, it is important not to overdo the amount of caffeine, as it can cause side effects such as anxiety and insomnia.
Supplements
In addition to coffee and pre-workout supplements, there are other supplements that can help you have more energy during your training.
Creatine, for example, is a popular supplement among athletes that can help increase strength and endurance.
Despite being present in many pre-workout supplements, the dose is not always ideal.
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You BCAAs (branched-chain amino acids) are also a good option to help with muscle recovery and reduce fatigue.
And obviously, sometimes a multivitamin can significantly help you feel full of vitality.
In the case of a deficiency in any of these micronutrients, the difference can reach the level where we can call it vitamins for tiredness and fatigue, especially when it comes to B complex vitamins.
However, it is important to remember that these are just supplements, and as the name suggests, they should supplement and not replace a good diet.
training partner
There are two types of training partners: good and bad.
The bad ones will harm your training, usually with too much talking and too little training.
The good ones will support you and help you get a better workout.
A good training partner can be the difference between a mediocre workout and a great workout.
What you train after training makes a difference in your results.
What type of training partner are you?
If you don't already have a training partner, consider finding someone with similar goals to yours.
Training with someone, especially someone with more experience than you, can help you evolve faster and also learn from them.
Hydration
Not only is it important to be well hydrated to have energy, it is essential to maintain it during training.
Bring a bottle of water and drink gradually between sets.
The amount of water depends on the duration and intensity of your training, but as a rule, it's a good idea to drink at least half a liter.
Dehydration can lead to a feeling of tiredness and lack of energy, which can harm your performance.
Training
To have a lot of energy to train, you need to have a good workout planned.
Not having any training planned is a mistake, and so is doing 50 intense sets every day.
Create a good training plan and follow it.
Pay attention to rest days and training volume, so that you can not only train with energy this week, but also in the following weeks.
A well-structured training plan should include a variety of exercises that work different muscle groups, as well as adequate rest periods to allow for recovery.
Results
Finally, results.
As soon as you start to see (good) results, and receive comments regarding your progress, your question will not be how to have the energy to train, but rather when the next training session is.
The best way to have energy to go train is to have good results, and the best way to have good results is? have good training!
If you're not having good results at the gym, take a look at this article.
Remember that consistency is the key to success.
Stay focused on your goals, adjust your plan as needed, and celebrate each small victory along the way.
