The THREE Best Tips to Starting a New Year's Resolution Workout Routine

Deciding to start getting back into the gym for your New Year's Resolution may be a cliche, however any reason to get back into the gym is a good one! Especially after big holiday dinners it is normal to feel a need to get a workout routine started to burn off extra weight and get an ideal body before spring and summer. But with the short, dark days of the winter, it can be hard to be motivated for the gym. Luckily there are some psychological and biological hacks to motivate yourself out of your house and onto a stair master or weight bench. Here's the three best tips we compiled for you!

1. Bring a friend!

A recent article published by University of Oxford details the psychological benefits of bringing a friend with you when you workout. The first is that when we exercise or lift weights with friends, we feel more confident in our capabilities and potential, knowing that if they can always step in and help spot a tough lift so we can push our limits more than when working out solo. Along with that there is a difference in the amount of fatigue you feel when working out with a friend. Scientists now see fatigue as our muscles and brain letting us know when they're running out of energy, as opposed to us genuinely hitting a physical limit. When we are with those we are comfortable with our brain and body will allow us to push it further without getting as tired!

Building a routine with a friend additionally makes you much more likely to set a consistent routine as your friend will hold you accountable and you will want to show up for them as they would for you. A positive side effect of this is that your friendship with your workout buddy will be stronger!

2. Fuel your workout!

The Spartans may have went to war hungry... but that's why they're not around anymore. It is important to fuel your workouts with precise amino acids, supplements and vitamins. This can be the difference between noticing and appreciating your gains which will instantly make you want to be consistent with a routine to maintain gains and grow muscles even more. So what exactly is important to take?

Before your workout some great supplements are creatine, which is scientifically proven to boost workout performance, strength gain, and muscle size. Along with creatine, a pre-workout drink mix with caffeine and electrolytes is vital, as this will give you the energy, motivation and fuel to actually perform in the weightroom! Luckily, at FAST Supplements we have the perfect pre-workout which contains the ideal blend of vitamins, electrolytes, and amino-acids along with 175mg of caffeine, all in a delicious fruit punch or watermelon flavor!

During your workout, always remember to stay hydrated! This can seem like an obvious tip, however it is important to be aware of how much water you sweat out, with many sources saying you easily sweat out 1L of water per hour of working out! So during that period it is important to drink at least what you're sweating out. You can re-hydrate with water, however if you want a delicious sugar-free alternative, try out FAST Supplement's Hydration Powder which is formulated to be utilized while you are exerting yourself and will keep you powered-up to workout hard!

3. Consume proteins and amino acids post-workout!

You may already know that the building blocks of muscles are proteins and amino-acids which our bodies NEED to grow muscle after resistance training. Without these our bodies can burn excess fat, however they cannot build new muscles. The amount of protein you need to eat when working out is much more than most people would think and the recommended daily serving on food nutrition facts (40g). Most sources agree on 0.5-0.8g of protein per pound of body weight, when trying to gain muscle. This means that a 180lb individual should consume 90-144g of healthy protein a day! This is roughly equivalent to three cups of chicken breast or two pounds of ground beef! Much more than you might initially think. While you might be concerned about gaining weight from eating this much, as long as you balance sugar and fat and ensure that your protein sources don't have excess "waste" calories you can trust that most of those calories are going directly to building your muscles!

Along with ensuring high protein intake, it is also key to supplement amino acids. While protein sources do contain these amino acids within themselves, there are some that can be harder to consume within a normal diet. If you are in need of a high-grade amino acid supplement we have multiple options for you at FAST Supplements. For those who are fine with taking a pill, our L-Arginine Nitric Oxide booster will provide your muscles with essential amino acids and boost Nitric Oxide production. For those who enjoy sports drink can try our BCAA Shock drink mix, which contain Amino Acids in a delicious fruit punch or watermelon beverage!

 

SOURCES:

Davis, Arran. “The Surprising Benefits of Exercising with Friends.” School of Anthropology & Museum Ethnography, University of Oxford, 18 Dec. 2024, www.anthro.ox.ac.uk/article/why-exercising-friends-could-be-better-you