Did you know 2 a day workouts can help you to get in better shape and lose weight? By switching up your workout routines in a double workout fashion, you can achieve even more results. This is why professional athletes, weight loss television contestants and many others follow this practice. Why? Well, you can refuel along with rejuvenate before your next workout and switch up your workouts in the same day. I find 2 a day workouts the best way to increase my running training miles while reducing my risk of injury, so this is a staple in my marathon training. So how do you perform 2 a day workouts?
1. Go One Hard then Easy
When you perform 2 a day workouts, it is important to not go hard in both workouts or you will be exhausted and increase your risk of an injury. Do not use the “go hard or go home” mentality when doing a double workout. Your initial workout should be hard and the second should be a less intense, easy workout by exercising smarter, not harder, to help get rid of lactic acid.
2. Switch Your Focus
When performing a 2 a day workout, you should switch your focus for each workout. For example, the first workout can be running and the second workout of the day should be another focus, like biking. By exercising in this manner you will work different muscle groups and get the most out of your workout.
3. Refuel the Right Way
After your first workout make sure you have carbohydrates as well as protein to refuel for your next workout and help heal muscle fiber. And after your evening workout, you should just have protein so you do not store excess fat. This is the best way to refuel so that you can get the most out of the calories burned from your double workout. See the difference on the scale and in your body changes!
4. Space It out
Your 2 a day workouts should be spaced at least 4 hours apart to make the most out of them and not put a toll on your body. I recommend doing a workout in the morning and then again at night so you are not mentally and physically exhausted. I have done this even with running races and had personal best times because of this.
Feeling sore and tired from your morning workout? You just may need to ice those sore, tired muscles and listen to your body. Ice will help reduce inflammation and if you are really sore, try taking a bath filled with ice. This is an athlete’s secret weapon to healing success!
6. Rest Day is Vital
If you are performing 2 a day workouts several days a week, a rest day is vital to heal your body and stay motivated. You do not want to overdo it or become overly obsessed, so make sure you take 1 day off per week. And make sure your rest day involves no exercise, just some rest and relaxation.
7. Chart Progress
Track your progress from your various 2 a day workouts, also note how you feel after these workouts. This will help you in future workout planning. And note your goals. If you have been at your goal weight and maintained this number for 6 weeks, you can drop down to 1-2 days a week of double workouts.
So make sure you try 2 a day workouts and see how your body responds to the extra calories your burn, various workouts and changing intensity. Are you ready for the challenge?