The Do’s and Don’ts of a 30 Min Workout
Don’t Kill Your 30 Minute Workout With Common Mistakes
Working out for just 30 minutes requires a lot of time and patience. You can’t go into a 30 min workout with the same mindset of an hour long workout. Unfortunately, it just won’t work. Instead, you need to be prepared and ready to start your intense 30 minute workout immediately.
Do Be Strict
Want to be done working out fast? The only way you can do this is if you’re very strict. At home workouts are best to eliminate distractions and be strict. If you must go to the gym, don’t make friends with every person you see. Instead, you want to stay in the mindset that you have just 30 minutes at your disposal.
Don’t Bring Your Cellphone
A good 30 minute workout means no interruptions. Most things can wait thirty minutes, and checking your phone will only waste time. Leave your phone in your car or in the locker so that you are not distracted when it comes time to put in the last bit of effort at the gym.
Do Bring a Protein Supplement
If you want to get the most out of your efforts, you need to consume the right food and nutrients. Supplementation is a must for most people. Protein bars or drinks will allow you to consume the much needed protein after your 30 minute workouts. Just watch out for the sugar loaded ones. Read the label before putting one in your bag.
Ideally, whey protein supplements will be taken following an intense session. This form of protein quickly absorbs into the muscle fibers, allowing for the best results possible.
Don’t Let Your Rest Days Go To Waste
One of the best things about Max Workouts (check it out here) is that the author explains that rest days are not always about rest. If you’re working out 3 days a week, you should be performing some activity at least 3 of the 4 days left in the week. You can do anything from walk around the neighborhood to hiking or swimming.
Your lifestyle changes will help boost your results faster.
Do Keep a Journal
A journal will keep you on the right track. A few of the things that you want to remember are to add:
- Your weekly weight.
- Your weekly rep and weight data.
- Weekly pictures.
You can even add in your measurements if you want to ensure that you calculate everything you possibly can.
A workout journal is essential because you’ll be able to view your progress and see where your plateaus begin.
Don’t Stay Stagnant
As a human, it is in our nature to get comfortable. We fall into routines and before we know it, we perform activities without giving it a thought. You can’t let this happen with your routine. If you’re not struggling, you’re not working hard enough. The first set will be easy, but the following sets should put a massive strain on your muscles.
When you find that you’re not seeing results, it may be time to change up your routine. Doing regular squats? Change to squat jumps or add more weight.
If you allow your body to get accustomed to your workouts, you’ll find that you have little to no gains from week to week or even month to month.
You deserve a break. Your muscles need a break. At least one time per week, do not hit the weights and don’t engage in strenuous physical activity. When you’re at rest, your muscles will be able to fully repair and you’ll see results much faster.
Another type of rest that doesn’t get enough attention is actual sleep. If you’re not sleeping 7 -8 hours per night, you need to start. This is a time when your muscles will repair rapidly and your body is able to finally rest without all of the world’s outside distractions.
Don’t Workout When Injured
Most people think they must perform a 30 minute workout even when injured; this couldn’t be more inaccurate. If you’re suffering from an injury, you need to take time to recover. This may mean that you won’t be in the gym for weeks, but it is a necessity.
At this time, make sure you’re still eating well. If the injury is minor, perform the exercises you can that will not put more strain on your injury.
It’s good to be hardcore, but you also need to ensure that you won’t further injure yourself in the process.
Do Eat the Right Foods
Just because you’re performing 30 min workouts does not mean you can slack off on your dietary needs. This means you must:
- Consume mostly water.
- Eat the appropriate proportions of carbs, fats and protein.
- Cut out prepared foods, fast food and all of the sugary desserts you love.
Diet will make or break your results in most cases. If you’re doing everything right during your 30 min workout, you need to take a serious look at your diet and make any necessary changes.
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