7 STEPS TO GET THE MOST OUT OF YOUR EMS WORKOUT AT FITIN20 Caloundra, Sunshine Coast
- DRINK WATER
At least 8 glasses during the day and 2 glasses an hour before your workout. The better hydrated you are, the better the impulse can stimulate your muscles.
It will also help your recovery and support your metabolism.
- FLEX ON YELLOW SIGNAL
When the signal on the console turns yellow start flexing your muscles, when it turns green try to ”fight the impulse”.
As an example: your arm signal should be at the level that you really have to work hard to be able to bend those arms into a (comfortable) bicep curl.
Is the signal too low (feels more like a tingle or massage)? Don’t hesitate to tell us.
- GOOD TECHNIQUE
A good lunge or squat can make all the difference in activating the right muscles.
As an example; a well performed donkey kick back on the floor can be very effective to train the glutes. However if you lean to the side or don’t lift your leg straight up, we will be bypassing the work that Gluteus Maximus (the major muscle of the bum) needs to do to lift that leg up by over 50%. Take on board your trainers instructions and if you like a detailed explanation outside of the session, please don’t hesitate to ask us so we can take our time explaining and practice in front of the mirror.
- WORK OUT WHEN THE SIGNAL IS RED
Try to hold the movement/exercise past the green signal instead of breaking it of before the signal ends.
Another great way to burn more calories is to incorporate some cardio in the red signal. (jumping jack, dribble in place, etc)
- PUSH YOURSELF
Try to push yourself to get everything out of the 4 second impulse.
Even if you need a lower intensity break or you are listening to the trainer, try to crunch and activate all your muscles.
- PROTEIN WHILE YOU ARE SWEATING
Did you know that eating or drinking 25 gram of Whey protein within 10 minutes of your workout, can increase the effectiveness of your EMS workout with 15-20%?
Those fast acting proteins can help you build lean muscle.
Put your new lean muscles to use, and complete some fitness homework.
Do some power walking, light cardio or hiking. We have a list with great (and easy) hiking spots on the Sunny Coast.
We also have 10 minute workouts for at home for problem areas (inner thighs, tummy, etc). Just visit our blog.
Adding in regular light cardio, even for 10 minutes per day, will really help you with burning abdominal fat in the long run. (pun intended)
Don’t forget to stretch after each workout to increase your flexibility and range of motion.
Your next workout will benefit from this!
Not to mention you will feel less soreness in days to come :-).
Take a before picture
You will thank yourself later that you took the time to do this.
The best way to do this is in good lighting, against a white wall, in underwear you are comfortable in. Take one from the front, side and back to also monitor your posture changes.
Protein is very important in building lean muscle mass and for recovery. Make a protein plan at home. Try to eat or drink at least 20 gram of fast acting whey protein within 10 minutes of your workout and eat plenty of long acting protein in days to come. Also: Drink plenty of water and stretch before bedtime.
If you struggling to come up with healthy meals for the week, consider prepping healthy meals for the week and store them in the freezer. Use our nutritional booklet or visit www.eatforhealth.gov.au for inspiration and meal suggestions. Ordering the occasional Hello Fresh box is also a good way to organise healthy meals during busy weeks.
Try to fit in some hiking/power walking/joint friendly cardio during the week. This will also help speed up your results, especially in the tummy area.
At home workouts
Are there any problem areas that you want to give special attention. The fitin20 team has created some videos with 10 minute workout suggestions for you to complete at home. Just visit our YouTube channel or Facebook page, and find the homework playlist. Each problem area we have come across at the studio has its own video.
Plan a double up session
Did you know that many people come in twice a week, regularly or occasionally? As long as you allow 48 hours recovery between sessions, you can speed up your results considerably this way. These ‘’double up’’ sessions come at a discounted price. You can either select another strength workout, or rather go for a cardio workout that will stabilize and speed up your metabolism and fights cellulite as well.