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Checklist For The Perfect Workout

What does it need to be flawless?

This is your checklist for the perfect workout.

We’ve all been there. Doing a workout that simply didn’t scratch that fitness itch that was there. But how to turn your workout into something perfect? Is there a couple of things you need to make sure to make it flawless?

Maybe you need the help of Brian Turner. He is a vegan natural bodybuilder with a big online footprint. He is the founder of Buff Vegans, a vegan muscle-building coaching program, and he also runs his own YouTube channel with more than 370,000 subscribers where he tries to teach people through his own experience how to become a better version of themselves, with fitness and health as his main focus point.

He shared a video titled “checklist for the perfect workout” that maybe you can learn a thing or two from it. See it for yourself.

Reverse crunchSource: I Yunmai / Unsplash

Checklist For The Perfect Workout

So, according to Brian Turner, this is your checklist for the perfect workout.

  • Figure out what time you want to workout – early morning or late evening are usually the best time
  • Switch up caffeine intake – maybe stop taking caffeine for a week to see the results, or change where your caffeine intake comes from
  • Hydration is your best friend – not only on the day you are working out, but the day before too
  • Eat fast-digesting carbs before your workout
  • Wear accordingly to your workout – if it is chest day, wear something that will make your chest looks nicer, the same goes for lower body workout that is better to prepare wearing shorts to see the pump in your quads and hamstrings
  • Have a playlist that will get you in the mood
  • Know how to warm up and activate the right muscles before big lifts
  • Flat shoes are great for weightlifting days and, especially, for leg day
  • Eat after your workout if you are trying to build muscle and need extra calories
  • Sleep 7-8 hours

And that is about it. Click on the video below to see Turner’s explanation of why this is THE checklist for the perfect workout.

VIDEO – Checklist For The Perfect Workout

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There are numerous benefits of working out, both for your physical and mental health. Here are some of the main benefits:

  1. Improved physical health: Regular exercise can help you maintain a healthy weight, build muscle mass, increase your stamina and endurance, and reduce your risk of chronic diseases such as heart disease, diabetes, and cancer.
  2. Boosted mood: Exercise has been shown to release endorphins, which can help reduce stress, anxiety, and depression, and boost your overall mood.
  3. Better sleep: Regular exercise can improve the quality of your sleep, helping you fall asleep faster and stay asleep longer.
  4. Increased energy: Exercise can help improve your energy levels and reduce fatigue by boosting circulation, improving oxygen flow, and stimulating your metabolism.
  5. Enhanced cognitive function: Exercise can help improve your memory, focus, and cognitive function by increasing blood flow to the brain and stimulating the growth of new brain cells.
  6. Increased self-confidence: Regular exercise can help improve your self-esteem and confidence by making you feel stronger, healthier, and more in control of your body.
  7. Social benefits: Exercise can be a great way to meet new people, make friends, and engage in social activities, which can help improve your overall sense of well-being.

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How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

  1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
  2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
  3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
  4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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