How to Get Peak Performance for Your Workout
Did you know that more than 80% of adults do not do enough cardio and resistance exercises each week? Even worse, approximately 80 million Americans are physically inactive daily, as studies suggest.
These statistics are worrisome. If you’re an adult male, you should be interested in getting in shape and reaching your peak performance. There are proven ways to boost your stamina and increase your endurance without spending all your free time in the gym.
Keep reading to learn how to achieve peak performance in fitness and get the most out of your workouts.
Think of Food as Fuel
You should think of food as fuel because it is. What you put in your body today affects how you feel and how good of a workout you’ll have tomorrow. That’s why you should spend time cleaning up your diet and choosing foods that help you achieve peak physical performance in the gym.
For example, let’s start with protein. This is the building block of cells, and you need it to build healthy muscle tissue. Although the guidelines for ideal daily protein intake vary, you should get approximately 1 gram of protein per pound of body weight per day.
For a 180-pound male, this means that you should get approximately 180 grams of protein per day. You can take this protein from foods, milk, or supplements. With a few healthy meals and a high-quality protein shake, you can easily hit your daily numbers.
Secondly, make sure that you eat enough complex carbs such as brown rice, whole grains, bread, vegetables, legumes, and fruits. These contain a lot of vitamins, minerals, and nutrients that fuel your body.
Sleep Like a King
Once you have sorted out your diet, make sure that you take care of the way you sleep as well. Sleep is heavily underestimated when it comes to achieving peak fitness performance. As you probably already know, the growth hormone necessary to build muscle is released during your sleep.
That’s why you should do your best to get at least 7-8 hours of sleep per day. You don’t necessarily need to get that in one night. You can also take afternoon naps if your schedule allows it. About 8 hours of sleep is usually enough to help your body recover and get ready for a new workout.
To make sure that you get a high-quality sleep each time, try a few simple tips. For example, invest in a comfy mattress and a good pillow that offers optimal neck support. Make sure there are no distractions around you, such as phones, laptops, TV sets, or bright lights when you sleep.
Try to go to bed at the same hour each night. This builds up a routine, and your body will become accustomed to it. Most importantly, don’t use your phone or laptop for at least 30 minutes before sleeping. The bright screen light can decrease the quality of sleep you’re getting.
Do Some Stretching and Yoga for Recovery
It might sound strange for a man to do yoga, but it can work wonders for your body. Certain yoga poses should be part of your stretching routine. Stretching your muscles regularly helps with body maintenance. This will prevent injuries and help you achieve peak physical performance.
Simple yoga poses such as the sun salutation can bring more oxygen to your system. While you breathe deeply and do various poses, you are bringing oxygen and nutrients to the major muscle groups. This will speed up the healing process and eliminate cellular debris, carbon dioxide, etc.
Many athletes report that they feel rejuvenated after a good session of yoga. This prepares their body for a new and strenuous workout. Make sure that you also incorporate yoga and various stretching techniques into your routine to achieve peak performance.
You don’t need to be perfect right from the start. Go to a yoga studio in your town or try 10-15 minutes of yoga every other day. This will help you build up your own routine and gradually experience the benefits it brings.
Many experts agree that it’s almost impossible to get all your vitamins, minerals, and nutrients from food only, without supplementation. That’s because some foods contain trace amounts of a key element and you’ll have to eat massive quantities of that food to hit your recommended daily intake.
A better way to hit your numbers is with supplementation. Make sure that you take a multivitamin and multimineral supplement daily. Your supplement should contain ample amounts of vitamin C, D, and minerals such as zinc and calcium.
On top of that, you should also supplement with omega 3 fatty acids. These should be combined with omega 6 and omega 9 fatty acids for the best results. It’s well-known that these fatty acids support proper brain function, muscle development, and heart function.
Speaking of muscle, if you want to improve your major muscle groups and gain size quickly, you might want to invest in selective androgen receptor modulators (SARMs). These are available in liquid form, and they offer properties similar to androgen drugs but without many side effects.
Set Realistic Goals
Whatever you do in the gym, it has to be towards achieving a goal. If you don’t have a clear goal in mind, you’re not working at full capacity. A good goal example would be to gain a few pounds of lean muscle in 6-8 weeks.
Another goal you could have is to bring your fat percentage under 10% and reveal your abs. Everyone wants to have sexy abs on their torso, and this is not an easy goal to achieve. Finally, another goal you could have is to bench press or deadlift a few hundred pounds for 2-3 reps.
As you can see, a goal is a definitive target, a specific and realistic objective you can touch with proper effort and dedication. Make sure that you set a goal that fits your current fitness level and experience. Once you have achieved it, set another goal, and so on.
This will help you develop peak performance because you know where you’re going. You don’t waste time. You have a crystal-clear objective, and you put all your physical, mental, emotional, and spiritual energies to accomplish it. This is what top athletes do too.
Visualize Your Performance
Another thing top athletes do is to visualize an optimal performance. You can do this too. For example, you should play your own movie in your mind and see how you lift that insanely heavy barbell for a few reps.
See how you are in top shape and ready to do it. Visualize how you grab the bar, how you contract your muscles, and how you perform the first rep. Keep visualizing for a few more reps and then slowly bring the barbell down. Imagine how you breathe exhausted afterwards and have a big smile on your face.
Visualizing your performance will also help you achieve your fitness peak. You are training your mind to focus on the task at hand and let go of distractions. You are rehearsing what you need to do, what moves to make, and in what order. This can dramatically improve your performance over time.
Top athletes visualize their best effort in a quiet place daily. Try it too. Take a few deep breaths before starting to help you relax. Do it for 10-15 minutes or whatever feels comfortable for you. Then get up and start your training.
Since we discussed taking a few deep breaths, let’s focus on this aspect as well because it’s imperative. Breathing correctly is paramount to prevent injuries and reach peak physical performance. Many people don’t do it, and this decreases their fitness output.
For example, as a rule of thumb, you should exhale when your muscles contract and inhale when your muscles relax. If you do a push-up, inhale while you go down towards the floor and exhale as you push into your arms to lift yourself up.
This is true for almost all exercises. Exhale while you push the barbell up while you work on the bench press. This is when your muscles contract the most, and that’s the right time to push out the air in your lungs as well.
After each workout, take a few deep breaths. This will replenish oxygen reserves in your muscles, so you don’t feel that tired or sore. Proper breathing should be employed between sets too. As a final tip, never hold your breath in while you work out. This decreases your performance and predisposes you to injury.
Avoid Distractions While Working Out
Another way you can achieve peak performance in the gym is by being 100% focused on it. Ideally, you should avoid common distractions such as your phone, looking at the TV sets installed in the gym, browsing the internet, etc.
If you focus solely on your workout, you’re more in tune with your body. You will be able to feel better when you’ve exerted enough effort, when you’ve recovered after a set, and when you’re too tired to continue.
If music motivates you, that should probably be your only “allowed distraction” while working out. However, make sure that it’s not too loud to disrupt you from your fitness routines.
Take Some Time Off
Proper rest is critical to achieving peak fitness performance, and we’re not talking about sleep only here. You should dedicate a full day every week when you’re not lifting weights. You can do yoga, stretch, or rest completely.
On top of that, you should take one week off after every 6-8 weeks of serious training. This week is usually called the “deloading” week. During this week, you don’t touch the weights and don’t do intense calisthenics such as push-ups, plyometric squats, etc.
Ideally, this should be your one week off after a long period of training. Do some yoga, sleep more, stretch, go for a walk in the park, etc. The purpose of this time off is to give your body a longer period to recover.
During this recovery period, your body doesn’t just sit around. It will repair damaged muscle tissue, heal your deteriorated ligaments, tendons, joints, etc. Taking one week off is good for your mental health too. After a week, you’re rejuvenated to get back to the gym and give it 100% again.
Have a Workout Partner or an Instructor
Working out on your own is great, but working with a buddy is even better. You get to motivate each other, maybe compete against each other for certain exercises, and this keeps your confidence up. Find a friend who is as dedicated to fitness as you are and plan to work out several times a week together.
At the same time, a fitness instructor can also help you achieve your maximum potential in the gym. Some of them are experienced and willing to help you reach your goals. Even if you know what you have to do and how to do it, a fitness instructor will make it easier for you to achieve peak performance.
Lastly, having a fitness model to aspire to is also beneficial for your journey as an athlete. So many people were inspired by Arnold Schwarzenegger’s physique without actually having to meet him in person. This motivated them to push hard in the gym and reach their true potential. You can do the same.
Reaching Your Peak Performance Is a Journey, Not a Destination!
As you can see, there are so many things you can do to achieve your maximum potential and peak performance in the gym. You have to be willing to take action every day and implement the strategies you like the most.
As a tip, investing in high-quality SARMs has been proven successful for adults of all ages and with different fitness levels. These products can work for you even if you train at home or you’re a professional bodybuilder.
Check out this collection of selective androgen receptor modulators and try them to see how quickly you can achieve your peak performance!