How Can I Get Workout Results Fast? Advice From a Personal Trainer

Written by: Melissa Fiorenza
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So a bachelorette party, wedding, beach vacation, college reunion, [fill-in-any-other-major-event-or-reason-here] is coming up fast and you want to look your best? 

Yep, we’ve all been there. And whether you’ve been a gym-goer for a while or you’re finalllllly ready to sweat, the question remains the same: What’s the straightest line from Point A to Point Buff?

That’s the question that sparked our latest Q&A, this one with Sarah Louise Rector. An internationally recognized fitness expert and CAFS Certified Trainer based in Los Angeles, CA, Rector, originally from the UK, has a passion for sharing her expertise of fitness globally. 

Check it out.

What are your top three tips to get workout results faster?

 “Find a workout that you love and doesn’t seem like a chore. This will enhance your performance and effort, and adding this into your lifestyle, will encourage your workout mindset and push you to reach your goals (quicker!). Do something you love and see yourself shine! 

Second: Eat the right foods to support your needs. Be more aware of what you put into your diet, eat carbohydrates if you have done a high-impact hour-long workout to help with recovery, and eat good fats to maintain energy levels. Your diet plays a huge part in conjunction with your workouts and your results. 

And third, REST, REST, REST! Your body needs to repair to assist on your fitness journey. Resting allows your performance to be back at your peak for your workouts. Muscles will repair and provide you with stronger muscles for a stronger body, you won’t feel fatigued, and you can concentrate on working to the best of your ability.” 

Does adding more protein to your diet help? 

“Adding more protein will boost your metabolism and you will feel fuller for longer resulting in not needing to snack (as much!) or crave foods that aren’t any benefits to you. If eating more protein doesn’t sound achievable, try adding a protein powder to a smoothie; not only will it help increase your protein intake but will add to the flavor of your shake. I always go for a chocolate-flavored one and add peanut butter, dates, banana, oats, and almond milk so I get my sweet tooth fix.”

Tell us more about the need to rest. What if your thighs are sore, but you want to work out, say, your arms? 

“I encourage my clients to take rest days as your body can't perform properly if you are too tired and not able to put in the effort into your training. If mentality-wise you ‘need’ to work out and certain parts of the body are fatigued and too sore then, yes, go for the additional areas of the body for a training session—but I advise to keep it low impact.”

What's your advice on eating/drinking before and after a workout? 

“I'm a first-thing-in-the-morning type of workout girl, so actively working out straight away once I am up I need to consume something very light so that there isn’t any discomfort whilst training! I would recommend a banana to keep it simple or a pre-workout protein powder to help with performance. Always be extremely mindful not to eat anything too heavy at least two hours before you start to exercise; this goes for any time of day. 

I also always encourage staying hydrated during training and especially after a very sweaty workout. Adding electrolytes into your body after a session to make sure you are replenishing everything that you have sweated out will assist in helping your body perform correctly. After a workout, you also need to fuel up with a good nutritious meal. 

If you’ve performed high-intensity workouts that have lasted for an hour or more, then I would suggest going for higher carbohydrates. If your workout routine is more low impact and shorter, then keep it clean and fresh. Always be sure to add in healthy fats such as avocado, cottage cheese, eggs. I like my plate to look colorful.”

Is it possible to lose weight and tone at the same time? Or should you really shoot for one first, then the other?

“Everyone’s body reacts differently to working out, so finding your path to success can be a little trial and error. A full-body workout with cardio of your choice will encourage weight loss, but maintaining a toning focus in partnership with the cardio will support the overall outcome. If you’re only concentrating on weight loss, and once you have reached your target, you start working on the toning and strengthening part—this will feel like and be a longer journey.”

Haven’t exercised in months? Here’s how to start working out again after a long break.

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