#16. How To Get The Most Out Of Your Workouts

Today is all about workouts and one of the most important things about workouts is protein. You need to have a good source of protein and a good amount of protein and we've got you covered. If you head over to our free page. So insitucollective.com free, we have now got two recipe guides, books, booklets booklets booklets so one is a high protein smoothie and treat guide. Uhm, and what was the other one? That sample pack of high protein recipes? Yeah, that you can use for lunch and dinner. Yeah? And if you're tracking your calories and doing my fitness thing power thing, there's even a bar code so you can scan it straight into my fitness pal. So easy, so easy. And it is all for free over our website, so make sure you pick that up and there are a few other training guides over there. And that'll do, yeah, cool. So this one was a little bit tricky to sort of fit into one episode. We're going to try and keep it short for you guys. But workouts are important, but a good workout is means nothing unless you're focusing heavily on your sleep, hydration and food intake. So focus on those just as much as the actual workout. I feel like people sort of mix those up. Focus on the workout first when they should be focused on the other stuff. Yeah, they're probably the easiest after focus on yeah, and you get better results from focusing on that stuff, no matter what your goal is. Yeah, an actual workout. But in saying that, there are some good things you should be doing during the workout before the workout. All that sort of stuff. Yeah, so we just want to cover that so you guys can get the most out of it. OK, so.

Your workouts, like one hour of the day, yes, so well it's I feel like it's like 4% yeah your whole day, yeah, so it's not much so you want to get the most out of your workouts as you can and that's what this episode is for you guys. So the first one is prework, yet I feel like you could take over for this one and talk about it. Some foods and stuff? Yeah, for sure so. I guess the first mistake that a lot of people make is not eating before they work out because it's a workout and they're they think that they'll be sick or it will come back up or whatever. Not likely unless you're having pasta right before your workout, so there is a rough guide I guess. As to the foods that your body will utilize the best. I always will a minute before the workout, so I'm just going to go over a general guideline for you guys to follow for pre-workout. If you're working at 6:00 AM you can't eat something 4 hours before your workout, so just adjust. You don't have to have something four hours 30 minutes before end 5 to 10 minutes before just pick what suits you best. SO two to four hours before you're working out, which would usually be a mealtime anyway. Most likely. You should be focusing on slow-release carbs so that you have energy during your workout. Protein, fat and fibre, so it should be like a balanced meal I guess. So two to four hours before your workout. Then it's not going to come back up and you'll have energy. Your body will be already digesting and using all of it. And then you've got 30 to 90 minutes. So like an hour and a half before you workout ish, faster release carbs mostly so. I guess things like toast, honey, bananas, apples, any fruit. Why? I like to have oats about that time before a workout.

Breakfast muffins, are they making out breakfast muffins and they're sort of they go down easily and just like fast energy and then five to 10 minutes before you work out. So this is the sort of stuff I guess if you're going to have like peanut butter in this window, that's when it's going to come back up in your workout. So be smart about it. I guess if you have to have something for after 10 minutes before your workout, make it rapid release carbs. They're called so berries, watermelon rockmelon any like fruit like a lighter fruit I guess. And then if you're doing like a long duration exercise, like training for a marathon or something like that, I guess those electrolyte carbohydrate drinks can come in handy times like that. Yep, so just before we go onto supplements so I didn't, I forgot to tell you this, but in yesterday's lecture so of course, I'm Dylan. They spoke about that like training fasted. Oh yeah, and there was a study very in-depth study done on it and. You don't burn more fat or anything during. When you're faster working out when you're faster so you do like it, it was like .03% so yeah, so it's not worth it. But then the people that ate something had more energy to put into the workout so they just can say that burn more calories during the workout 'cause they could try harder. Yeah yeah. 'cause I have more energy just so I know it's very. I feel like it's very important to have. Well, I don't know for me, so just something in your belly, you know? Yeah, it's personal. An opinion that sort of stuff like you've got to try it out for yourself. I like to not eat much, but I like to have something a little bit like those fart life. 20 years, Cobbs. Yeah, I would like to. I'd rather have that than eat a meal for two hours. I don't know. I just feel better doing that. Two to four hours before they feel like that's a good amount of time. Yeah? But then what sort of exercise you do as well, yeah, so yeah. And again, it's just trial and error.

Some people can go for a run with a tummy full of food. Some people can't. Yeah, yeah, right so quick supplements before we. Yeah, we don't use any supplements as such, and I wouldn't recommend any pre-workout or anything that you buy lacking powdered form. If you feel like you would need a pre-workout then. I would we both would highly recommend just black coffee and if you want a little bit more than that, or you feel like coffee doesn't give you enough of an edge, then like we've mentioned before, our life cycle, mushrooms soak water saps. And lions mane together. Help you stay focused, give you more energy, help your body move oxygen around so that just make your workout. Yeah, better. So there's been a lot of studies done on black coffee before a workout. Yeah, and all these pre-workout supplements and powders and all that sort of stuff, the main ingredient in it is caffeine. Yeah, yeah, there's a bit of beta-alanine in there just to make your skin tingling and all that sort of stuff. You feel like it's doing something, but for the general public, you do not need beta-alanine. To get through a workout, yeah athletes or stuff. Yeah. How are you should be taking that but? For US general public, do you just wanna look good, feel-good black coffee, yeah, and mushrooms and again, creatine would come in there, but creatine isn't a workout supplement. It's a more alive supplement so I don't want to touch on that too much. Perhaps touch on that lock in other subjects. Every other episode, all right, so that's prework yet, so there's not much movement in the pre-workout, it's more just what's you're putting into your body to fuel for the workout. Yeah, and although that is 2 hours beforehand, it's still you're thinking about the workout and you need to sort of prep your body for a workout to get the most out of it. Uhm? So the first movement type thing would be warmer.

Yeah, so I used to joke about this when I was running a gym and doing the classes and I join in and stuff. But if you win the workout, you win. If you win the warm-up your workout and I did say it in a joking manner. But it is true if you warm up properly and. Do it right, you're gonna win the workout. So. And a lot of people sort of do ask me, especially clients. How important is a warm-up and it sort of depends on what you're doing and how much you need to warm up for it? And I feel like a lot of people think warm-up is like. Going for a run or doing some arm circles where it should be specific to your weaknesses and I guess what your workout is going to be. So I'm going to say this in the order I think should do it in, but then I'll give you some different examples afterwards of why it might be different for you. So first you want to mobilize so that does look like your circles could be a few yoga poses flowing in from one to the other.

So mobilizing is just trying to move every single joint in your body in a way that sort of compliments what you're going to be doing. So for a run, you want to mobilize your whole foot, your toes, your foot, your ankle, you need your hip, even up to your shoulders, 'cause your shoulder moves while you run that sort of stuff. So you want to move every single joint, and it's just a good time. Just check in with your body as well when you're mobilizing. If you're doing cat care or yoga push up or something like that, and you feel a little twinge here or there, you know to keep that in mind for the next step, which is activation. So after you mobilize everything you want to activate the muscles you're going to be using. So if you're going to upper body workout like you're doing a bodybuilding workout, and it's just mostly upper body, you want to act like your shoulder muscles, your lats, your traps get to make sure everything is working to see if those little needles and stuff go away, and if they don't, that's when you sort of got to be a bit more mindful or do a bit more work on getting to them too. Go away before you perform the workouts. Uhm so. Yeah, mobilize get everything activated and then that comes into the actual warm-up. So get your heart rate up, prepping yourself. For the workout, and you're the actual warmups, so getting your heart rate up should complement what you're doing for the workout. I did once see somewhere that you should try and get your heart rate up close to as high as you intend to get up in the workout before the workout. Yep, 100% correct so and it depends on what you're doing. So if you're doing high-intensity interval training.

Yeah, I think I said that wrong, but you get what I mean. And your Max heart rate is 160. You want to get in the warm-up you want to get your heart rate above that. So it just perhaps your nervous system and get your body ready for that intensity, and I suppose because when you're in the workout, you do that intensity for a longer period rather than well. So then you're more ready for it. So your body you need to get your body ready for the heart rate. Yeah, right basically. And if you sort of warm up a little bit and so we're still talking about hip workouts, if you sort of warm up a bit in your heart rates around the one 10120 and then you're straight into the workout, you're not actually. Doing the workout properly until your heart rate gets up to 160 ah, I see. So you need to get your heart rate to 160 shots ready and then it knows what's coming and then it's already there. It's already been there. Your nervous system knows what's coming. So then your body is actually in the workout when it hits 160. Again. Funny, I finally when I do that, like if I jump on the air bike or something for a couple of minutes before a workout, then do a workout. My whoop registers my workout a lot earlier and longer. It's more accurate and this trains a lot higher. Yep, so I am going to be releasing a free download on this guide. Yeah, you can use your web or any sort of heart tracker for interval training and that sort of stuff. Just because I'm doing a course on in the moment and one of the courses to create a program for it. So I'm going to create a program and give it to you guys for free. So look out for that and then again it comes down to what you're doing, so CrossFit is very high intensity sometimes, so again. For a CrossFit session, you gotta warm up if it thrusters and pull up's and it's going to go as hard you can. You've gotta warm up at that intensity before you hit that workout.

Now again, you don't have to. If it's just you go through the movements and you want to have a good time and you're not pushing us, win the workout, yeah, then you don't have to warm up to that intensity. But if you don't warm up to some sort of intensity, what you're going to be hitting in the workout, your risk of injury and anything like that goes through the roof. Now obviously you could say, oh, Jack, I'm just bodybuilding then yeah, you don't have to get that heart rate up. I'd suggest just going for a bit of a walk, jumping on the bike for a bit, getting a bit of blood moving around the body, and then doing the weights again. Just get everything working your heart rates up a little bit, blood pumping, and you want that blood pumped into your muscles a little bit. And then you get a bit extra pump when you're doing those bicep curls. And then the last one will touch on their ears. If you're doing a flexibility workout. So this is a big thing as well so. A few more clients at the moment are going through a flexibility phase to prep them for future workouts, so when it comes to flexibility, again you need to mobilise activates and that sort of and then you sort of lengthen and then strengthen so the whole time you're just trying to find a new range in your joints in your muscles, stretch it right out, but then strengthen up in that. Yeah so, but there's not a warm-up phase in that because you don't need to get your heart rate up to do that. Yeah, just move your body and one big thing between the warm-up and the workout is to work on movement patterns, so that could be a technique as well. So if you're warmed up, you're done. You warm up perfect and then you're straight into heavy back squats. It's probably not ideal, so you probably want to do one or two sets of an empty barbell and just really dial in whatever movement you're doing. Make sure everything is moving right before you go into the working set. I've found it so satisfying doing that. More now that the gym is closed and we haven't been doing CrossFit. Have more time to just. Like, feel how what my body is doing you know what I mean and just focus on that more rather than going hard and fast and talking to my friends yeah so. And that even goes for running. So if you're you and

This is why I don't recommend running a lot because a lot of people don't even warm-up for a run. They slip on the shoes and go me yesterday. Yeah, so you need even if you're running you still need to mobilize, activate, warm-up and practice mover patterns so. If you're going around the warm-up would sort of be a slow jog up to a pace that you think you're going to keep stopping and then really just dial in the movement patterns from that warm up so you might be like or up. My left knee was not moving right. Stop going through the motions on the one spot. You might look like an idiot, don't you won't be injured, but just go through the movement. You might need to work on your ankle a little bit, or just you know where your foot striking. That sort of thing. And that warmup is an indication. Of how you work on your movement practices, and then you go into your run. Yeah, cool, so it makes sense, yeah? Does anybody else out there have any questions on that? Hit me up and I'll dive into or Friday show or something like that. Uhm? So I sort of feel as I went over the workout in that sort of warm-up here as well. I feel like I could do a whole podcast on one area, whether it's flexibility, bodybuilding, CrossFit, and that sort of stuff. Yeah, if you do want that, let me know. I can just do an individual show without Max so she doesn't have to sit here. And yeah, my schedule is pretty packed. Listen to me, carry on.

So. I just did want to touch on drinks and supplements during the workouts. One big mistake I often see is people drinking water during a workout. Now your body isn't going to dehydrate in 30 minutes or 40 minutes. It's funny when you see it. I want to say a middle-aged woman walking around with a water bottle when they're going for a lap around the block. Yeah, we see this in CrossFit a lot. You don't need water during a CrossFit wod, so if you're working out and you're starting to sort of sweat a little bit, no matter what the intensity, even bodybuilding. And you start to sweat your body just trying to call itself down. Yeah, it's dehydrating, but very slowly and as soon as you have some water, your body is going to prioritize that water, and it's going to take all the blood. All the energy out of your muscles and what you're doing into your belly to digest that water and get it into your body. So you're going to lose energy, yeah? Uh, so, and I see it all the time and all those coaches out there listening you can see it as well, especially newbies. If somebody is going super hard and then smash it out, they have a drink of water all of a sudden they feel lightheaded and they're about to pass out. Yeah, see it all the time so you don't need water during a workout. Smash it off the workout supplements during the workout. You don't need them. Only top-level or something. Athletes need it general population it is a waste of money and a waste of time so don't do it.

I also feel like on the water thing if you feel like you need water, you're either new and one rest from the workout 'cause you're not used to it. And that's OK. Yeah, you can be distressed or you're doing it out of habit just for the sake of it, or your mouth is dry because you're breathing with your mouth open too much. There's like a whole another thing but or you're not. Hydrating during the day. Yeah, true. And then it's just like you move a little bit and your body is like but that was one of the things we said a focus on before the workouts. Yeah, sleep, hydration and food. All right, so that's enough about that. Let's go into cooldowns. Uhm so. Cooldowns most people think they have to stretch where the main purpose of a cool down is to get you out of that flight or fight mode into a relaxed state. Yeah, the quicker you go into a relaxed state the quicker your body can start doing what it needs to adapt to whatever you just put it through. Whether that's stretching, bodybuilding or running, your body adapts to the stresses after the workout, not after. So as soon as you finish your workouts you need to get into a relaxed state, so that could be just stopping. And stretching and breathing to get you into a relaxed state perfect. It could just be like slow cardio like jumping on a bike, going for a walk, whatever it needs to be just to bring your heart rate down. Forget about the pain you just went through and all that sort of stuff so it doesn't have to be stretching. It's just more trying to get you into a relaxed state. Now you don't want to just go from working out straight to sitting on the couch. Yeah, you do want to do something just to bring your heart rate down again. Doesn't have to be stretching, but just something just to bring your heart rate back down. I feel like originally it was stretching because you should. Focus on your breathing when you're stretching and then people just forgot about the breathing part and just start holding their foot to stretch their quad while they talk. Yeah, so breathing. Yeah, any sort of breathing practice again, just to bring you out of that stressed state, yeah? Cool, now we are at the end of the workout. What should we eat exactly?

Big question. A very common question. Probably one of the most common questions I get. What to eat. After a workout. We should have said this at the very start. Stay around for this one. Well, it's common sense. Come on. So neutral recovery, nutrition. I suppose it is because if you're doing a workout you want to recover so you can keep working out. So I've tried to summarize it in the simplest form I can. So I've got four points. And the way I want you to remember it is the four hours. So if you can remember for us. It's going to be easier for you to remember the steps you need to take after your workout forever. Does that make sense? Do I've been studying this way with like? Trying to use words for like 4 hours to remember things and I feel like it works pretty well. So the first is to refuel. So obviously when you exercise you use energy and you need to replace that energy with carbs. So if you don't replace that energy, then your body can't. Repair from the exercise, you don't gain more energy than you use from the exercise. Your bodily functions can. Be compromised, I guess because you need the energy to have a good immune system and everything like that. And your body will hold onto fat if you don't eat. Yeah, 'cause it's worried that it doesn't know when it's gonna get fed next. So it's like crap. We better keep this energy for later. So yes, you want to. I guess have Cobb straight up. Because they're the fastest energy to your body. So then your body's like, OK, we're getting food. This is good. We can repair and build muscles, so that would look like yes, oats again. Rice, pasta, starchy vegetables like potatoes, so that's should be like I guess the basis of your meal after a workout, even if it's a snack like a.

A bowl of oats is a pretty good post. Workout snack with some protein powder and stuff. It's a muffin breakfast muffin. Also, I suppose the amount of cards you have after a workout depends on the duration and the style of the workout. So if you are doing like hit or running or something, that's super high intensity, you're going to use more energy, so you need more energy to replace more energy. Uhm? Yeah, so that's refuelling. The second one is repaired, so when you work out you tear your muscles I guess, especially if you're doing strength training. So you need to support your body in repairing those muscles. So that brings us to protein, the most common. Post-workout anything. I feel like people start working out and they're like Oh my God I need protein after a protein shake after my workout. So you do need protein to repair and build new muscle. The amount of protein that you should be having will depend on your body weight, which I think we have done a podcast or YouTube video on. Maybe we'll be able to link it below if we have. Uhm? Yeah, so the amount of protein you need depends on how much you weigh. Essentially, what is the I'd go for 30 to 40% of your body weight for a post pacemaker workout. Yeah, team and food that. They are the highest in protein I guess. Would be like red meat, fish, chicken, eggs, some good quality dairy products. We don't. We're not big advocates for dairy, but if you find a good quality one then I feel like it doesn't cause too many digestive issues. And then there's protein powder. Which also quality matters a lot for the protein powder. If you get a crappy quality protein powder, you might as well not even have a protein powder. And then there are vegetarian options like beans, lentils or legumes and a few nuts and seeds to have a little bit of protein.

So that was repaired. Then the third you have to rehydrate, which I feel like do we cover that? Not no anyway. So obviously like we said, you sweat in a workout so you do have to replenish the electrolytes and water that you lose in the workout. So you must drink enough water afterwards. You should be able to gauge how hydrated you are by the colour of your pee and your urge. To drink water, I guess like our bodies are pretty smart, the feeling to drink water is there for a reason. The amount of water you drink depends on how much you sweat. So like if you're doing a super hard long CrossFit workout in summer in a shed, that's the gym and you sweat heaps, then obviously you need more water because you've sweated a lot more. And then if you're just doing like a light intensity. I don't know about bodybuilding workouts. You're not going to sweat as much, so you don't need to replace as much. Yeah, so that was it. Rehydrate and then the last point was reinforced probably almost. The most important I guess. So when I say reinforce, I mean reinforce your immune system. As in. Exercise is a stressor on your body, not like a bad stressor like our body is meant to experience stress, but it's still a stressor so you have to I guess. Give your body what it needs to recover from the stress that you put it through. And that would be with macros and micros. So when I say micronutrients, I mean vitamins and minerals, and you get those from colourful fruits and vegetables with an emphasis on the colourful. You can't just eat white vegetables and expects to get the number of vitamins and minerals that you need. So every colour has different vitamins and minerals in it, so hence the way you need to eat the rainbow I guess. Uhm? Sorry about eating.

The right macros and macronutrients your body is going to be able to come down from the stressor. You'll still have a strong immune system. You'll be able to recover. Well. You'll feel great for your next workout and be ready to go. Yeah, So what was that freight for us three hours? So the four hours? So refuel with Cubs repair with protein. Rehydrate with water and reinforce with colourful fruits and vegetables. And if you take anything away, if you're still here, if you take anything away from this podcast, it is that. So everybody focuses on the work at himself itself. Yeah, but the adaption of how your body recovers. The better or covers everything that happens after the workout and it's what you do after the workout that matters more. So if you smash out a workout, you think yeah, that's the best workout and then don't eat for six hours afterwards. It's a waste of a workout. It is an absolute waste of workouts and you're doing damage to your body that sometimes can't be repaired, especially after repeating that several times. And that's not just a hard workout if you are just doing stretching and yoga, you're putting your ligaments, your muscles, your tendency through all this. Stretching all this range, you still need to have carbohydrates and protein to repair. And refuel, yeah, and then the proposed nutrition is just as important. The other day I feel like carbs and protein are well-known things. I would hope after a workout, but I do feel like a lot of people neglect the fact that they have to have colourful fruit and vegetables because a lot of people don't realize that. Exercise suppresses your immune system, and if you are repeatedly exercising and not eating after, then every single time you are suppressing your immune system more and more and more. Hence why when you work out hard and don't eat much, a lot of the time these people get sick, they get a cold or something like that. So yeah and again yogis are bad for that as well. People that just do yoga think it's just yoga.

I don't need to do anything like that wasn't that hard on my body but it is. Yeah, it is. And yet cool, alright, let's leave it there again. If you found this informative or you want us to go in deeper into any of these subjects, which we can let us know on the socials, you'll find me on Instagram at Jack_Insitu body and Mac. Uhm. Instead, yell or if you wanna dive you you're getting all this, but you're trying at all. It's just not working for you. You can head over to our website where you can do a discovery call. If one of us and can chat to you in person to help you on yours. On the path to having good work yet yeah, so and again while you're over there, you might as well hit the free tab and get something for free as well. Awesome, thank you again for tuning in.

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