Sometimes we want to improve our fitness quickly and try "miracle diets" or spend a lot on expensive supplements. The results that we obtain in the Gym will not always be fast, so we must have patience and be constant with the exercise. However, you can make a few changes to your routines to speed up your progress.
Rest properly
Avoid fatigue at all costs since it will not help you improve your physical condition. Fatigue can be an indicator of insomnia, a very aggressive caloric deficit, or very intense training. Make sure to rest one or two days a week and train moderately.
Eat protein
The lack of protein during training prevents you from getting the results you want. Proteins have a very high satiating effect, that is, at the end of the day you will consume less food and the caloric deficit will be greater. You can consume between 1.5 and 2 grams of protein for each kilogram of body weight.
Do not work all muscle groups equally
There are different types of muscle fibers and each one needs a different stimulus to grow. For example, for certain muscles such as the back, we must train with more intensity and volume compared to the biceps.
Warm-up before exercising
This may seem like a waste of time, but it's just the opposite. It can help prepare your muscles for the workout ahead, making you less prone to injury and allowing you to move higher loads than you would if you didn't warm up.
Make small changes to your routine
You need to analyze your routine since you may be doing exercises that do not offer you the best results. Consult with your trainer to add exercises that target the muscles that require the most attention or the muscles that you have weakest.
