High-intensity workouts are one of the best ways to torch fat and get into shape. However, preparing your body for one is just as important as actually doing the workout. Adam Rosante, founder of the People's Bootcamp in New York City, understands better than anyone how important prep is to not only get the best results, but also to prevent injury. "It takes next-level tenacity of mind and spirit to produce that kind of physical output," says Rosante. "To prepare yourself to really redline it (which is what you have to do to drive results in such a short amount of time), you need to stop thinking tactics and start thinking strategy." Here are five tips for getting the most out of your next HIT training session.
"What we do in one area of our life affects all the others. So while a cup of black coffee 10 minutes before your session may help improve your workout, if you've been sleeping like a schlep you’re not going to be at peak performance levels. Sleeping like a king, but eating like you’re on an episode of Man vs. Food? Same deal. Start looking at the big picture and you’ll not only prepare your body and mind for a killer HI workout, but you’ll upgrade your whole life to elite status. It starts with sleep. Specifically, 7-8 quality hours per night. Sleep is really the bedrock of wellness. Recovery, regeneration, and repair--this is when all the magic happens."
2. Eat clean
"After that, it’s all about clean eats. Never forget, food affects us on a molecular level. Feed your body unprocessed food as close to its natural state as possible and you’ll be running on smooth, premium octane."
3. Carb up
"I’m not big on pre-workout supplements, but I do believe very strongly in mitigating cortisol levels and feeding your muscles a steady stream of protein. Forcing an insulin spike post-workout can help lower those stress hormones running around your body after a brutal workout. Your mission: eat a simple carb with a high glycemic index. An easy option is a scoop of dextrose powder. Throw it in with your whey protein for a post-workout hand up."
4. Keep it simple
"And there’s plenty of debate about the validity of muscles being most primed to absorb protein immediately following a workout, but we’re not gonna get into that. Like all things, the most effective fitness keeps things simple. And what could be more simple than having a shaker with a scoop of protein powder sitting in your gym bag. Crush your workout, add water, shake the hell out of it and enjoy."
"Ever hear the phrase “those who focus win”? Intense, single-pointed focus and determination will help you nail your workouts, not to mention that big presentation. It’s one of the single greatest tools in your cabinet. And the best way to sharpen it is with meditation. No need to hike the Himalayas and join a monastery. You can start out with just 5 minutes in the morning and build from there."]