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Ashante Nenju helps so many people at different stages of their fitness journey, but like all humans, our customers are always interested in how to get to their results faster, or how to optimize their current workouts. So here is a curated list of some of the methods that ensure a better outcome from your workout:
Work out at the same time every day
This allows the body to optimize energy levels for that time, but also, you remain psychologically disciplined to follow your fitness programs every single day. Saturdays included : )
2. Try intermittent fasting
If you can follow the 16:8 routine for 3 weeks while you workout, you are guaranteed to receive better results as proven by fitness enthusiasts around the world. After 3 weeks, switch to a regular schedule such as a 12:12 routine. After 1 week, try out a 5:2 schedule where you fast for 24 hours twice a week. If this is too intense, you can go back to the 16:8 schedule. Remember to always hydrate since fasting can seem dehydrating for you. It is best to not have a high caffeine content at this time, but a spoonful of A2 ghee in a glass of warm water can keep you satiated for a long time and can help you curb those hunger pangs when you're starting out and even prevent dehydration.
3. Avoid being sedentary the rest of the day
When at work, it is easy to walk to the water cooler or go out for a cup of tea with colleagues. While at home, most of us may find it difficult to jolt ourselves out of the work-life with fewer people to mingle with. In such cases, it helps to stretch and take short 5 minute breaks every 1.5 hours and get your circulation going. After every 3 hours, it would be great if you can take a 15 minute slow walk. You will find yourself refreshed, but also maximize the benefits of your morning workout by keeping your body more active and maintaining a more stable metabolic rate.
4. Add fruits into your diet
Eating ripe, local fruits is one of the easiest and best ways to include a nutrient-dense food item to maximize your workout. Eating fruits on an empty stomach ensures that you are not bloated and acidic unlike when you eat fruits after a meal, causing the sugars in fruit to be fermented before your meal and causing indigestion. Fruits help with maintaining a healthful blood sugar balance regardless of how hard you train at Ashante Nenju.
5. Get a personal trainer
A personal trainer with the right experience can personalize your training and workout to maximize the benefits of any workout that you do. You can trust in their understanding and experience to guide your body to wellness since they have a deeper as well as broader understanding of how muscle building works, without damaging tendons, ligaments and causing muscle tear, some of the most common reasons for people to stop working out. A common saying is, "If you want to go fast, go alone. If you want to go far, go in company," and at Ashante Nenju, we believe that the journey to weelbeing is a holistic marathon and not a short sprint.
6. Ensure quality sleep
The idea that you need 8 hours of sleep is a myth founded on the back of the Industrial Revolution which said that 8 hours are for work, 8 for recreation and 8 for rest. Today, a lot of us do not work in the industry, and lead more sedentary lives. If taken care of, our body can be much more energetic, explaining why some of us can get away with 6 hours of sleep and others need 10. In Ashante Nenju, we want to emphasize on the quality of sleep, and not merely the number of hours. Avoid screens at least 30 minutes before sleep. Invest in an alarm clock, or keep your phone / alarm on the other side of the room before you sleep so that you are not tempted to scroll through the net at night.
We hope that you incorporate these ideas to get the maximum benefits of your workout. After all, you are working so hard and you deserve all of the possible merits of it.