If you are looking to increase your weight loss or workout results, working out twice per day just might be your golden ticket. When you workout multiple times in one day, you are giving your metabolism multiple jump starts that will help increase the carbs burned, muscles developed, and overall physical fitness. Multiple workouts per day really is a win-win and could be the difference between a successful weight loss regimen and the dreaded plateau phase.
That being said, there are some dangers of working out multiple times per day. The first, of course, being fatigue to the body. When we overwork our bodies, we can risk getting muscle fatigue and overuse along with all the not-so-fun things that go along with it. If you begin having muscle aches, uncontrollable shaking, or extreme pain, you are overworking that body. To avoid this costly error, it is best to complete one heavy and one light workout per day.
It is especially important to slowly increase your workout regimen. Those that are already extremely physically fit will have less of a problem jumping in to double workouts than those who are not. Be sure that you are listening to your body and not having any single workout be longer that 90-minutes. Keeping workouts shorter will also decrease the risk of workout burnout which could happen twice as fast if you are working out super hard and twice as often.
A great equation for double workouts is to workout between 4-6 days of the week with one hard and one light workout per day. This will give your body plenty of rest time to recover and still keep you on track for all those incredible fitness goals. My favorite way to do this is one cardio workout that increases my metabolic rate at the beginning of the day and one toning workout towards the end- preferably before a big meal like dinner.
By doing one cardio workout and one lighter workout you will be increasing your metabolic rate twice in one day (the big one coming from your cardio session), toning muscle along with burning fat, and increasing physical fitness without increasing the risk of physical injury. This is also a great way for those training for a race to get more results from there workout regimen in less time. Run training twice in one day can be detrimental to the body, but, run training once with a recovery training later in the day can, actually, improve race times while decreasing time needed between long runs.
Now, for after the workouts. What we do to our bodies' directly after a workout can have as big an impact on our physical fitness as the workout itself. Keep your metabolism going strong by eating a post workout snack rich in proteins and complex carbs. These are exactly what the body needs to recuperate and continue the positive effects of the workout the whole day through.
Here is an article all about what to eat before, during, and after a workout.
Likewise, it is important to increase the amount of water you are drinking since you are increasing the amount of hydration your body needs. A good rule of thumb for me is to increase my water intake by 20% to 40% on double workout days depending on the duration and intensity of the workouts. Days where my workout includes a 10-minute toning and 3-mile run will need less hydration than a hot yoga session and a jog.
Working out twice in one day can turn fitness goals into fitness realities faster and decrease risk of injury. This also means that the workouts can be less intense or shorter while still having the same effect. Just be sure you are being smart while getting fit. Plenty of the proper nutrients from your daily diet and a good multivitamin along with lots of water are vital for this step-up in your physical fitness. My favorite vitamins are those that are 100% organic and have all the daily nutrient content in them already. These are my go-to and they are buy one, get one free for September!
What is your biggest workout tip?
