The modern-day physical performance of the average athletic man is stronger, faster, and better than ever. Thanks to readily available knowledge, we have acquired a more profound understanding of the science behind peak performance in men.
We recognize the need for a blueprint to guide towards optimum physical accomplishments. Whether you are a professional athlete, an aspiring athlete, or just focusing on an active lifestyle, this template is for you.
1) Get Into the Right Mindset
Your mental health is more important than your physical capabilities. In order to push yourself to your full potential, you must be in the right headspace. This is the reason why all professional sports teams employ the services of a sports psychologist.
A sport psychologist’s role is to enhance team performance by guiding the team through the following issues:
- Handling the pressure of competition
- Imparting techniques on how to successfully focus on training
- Boosting players’ morale
Take a page from the elite teams who invest in giving their players the greatest psychological advantages. If you’re not where you need to be, it’s worth investing in your mental health.
2) Optimize Your Diet and Hydration
Nutrition is the single greatest fuel for an energetic performance. Eating the right nutrients lowers the risks of injury and accelerates recovery as well.
The athletic man’s diet must be cleaner than an average person’s diet. A clean diet is free of junk food, except for an occasional indulgence here and there.
Food plays different roles depending on the time it is consumed. One can be a recovery meal or fuel for physical performance.
It is essential for athletes to consume a healthy breakfast. It is not for nothing that breakfast is considered the most important meal of your day. Here are some of the reasons why:
- A wholesome breakfast prevents the body from digesting your muscles.
- Healthy breakfast fires up your metabolic rate.
- Concentration and memory are improved just by eating a meal in the morning.
- Breakfast meals are rich in nutrients such as B vitamins, calcium, iron, fiber, and protein.
- Eating breakfast is the key to maintaining an ideal weight. People who skip breakfast are prone to becoming overweight.
If you have not been eating that first meal once you wake up, it is time to start. Begin by having a small meal before you get going for the day. You will gradually find it easier to move up to fuller meals in the morning.
The appropriate meal before an intense workout should be rich in protein and carbohydrates.
As important as food is, you also should be hydrating the right way. On hotter days, you need to consume one ounce for every pound you weigh. During cooler seasons, this amount is reduced to half an ounce per pound of your body weight.
3) Get a Full Physical Check-up
A fitness assessment will tell you whether your performance has truly hit a peak, or whether there’s room for improvement.
Getting tested will guide your goals and record the course of your progress over time. An assessment of your fitness involves measurements that determine both your health and fitness.
Trainers can use any number of evaluations to determine the nascent fitness of an athlete. The most frequent ones are as follows:
Exercise Stress Test – How well does your heart hold up at the moments it’s working the hardest? The trainee typically runs on a treadmill while hooked to an echocardiogram, which records your heartbeat rate.
Vital signs assessment – There are six vital signs to track: pulse, body temperature, blood pressure, breath rate, weight, and height.
VO2 Max– This test measures the maximum volume of oxygen used during strenuous activity. In other words, it assesses the cardiovascular competence of an athlete.
PAR-Q– The PAR-Q is an abbreviation for the physical readiness questionnaire. It is administered to people who want to start a new exercise regime. It is an excellent way of identifying underlying medical conditions.
Hydrostatic weighing – This is sometimes referred to as underwater weighing or hydrodensitometry. It assesses the lean mass and fat composition of a living body to determine its density.
4) Prevent Injuries
Sports safety practices are put in place to minimize the occurrence of physical injuries. Avoiding physical harm is a must if you want to attain peak performance.
- Perform adequate warm-ups before you dive into intense activities.
- Learn all about how to use equipment properly before you use it.
- Seek professional opinion on how to spot and deal with the first danger signs of physical trauma.
- Are you aware of how to handle the environmental conditions you’re training under? Atmospheric situations such as severe heat, cold, or high altitudes require you to adjust your training approach.
Combined with the knowledge of how to conduct yourself, you can achieve optimal performance while staying safe.
5) Take Care of Your Feet
The starting point for most physical activities is the feet. More often than not, both training and performance require that you stand on your feet.
Your feet dictate the kind of movement the rest of your body does. You can spend hundreds of hours perfecting your routine, but if your feet are not well-cared for, all the practice won’t matter.
Good foot care habits include regular grooming and a visit to your doctor or podiatrist in the case of persistent pain.
Invest in quality sports footwear and socks for comfort and protection.
6) Audit Your Lifestyle
How much alcohol do you consume in a week? How often do you party and eat out?
Achieving the pinnacle of your physical prowess requires some sacrifices. You must drastically reduce your alcohol and fast food intake to get where you’re trying to go.
Habits have a way of slowly eroding, so on a regular basis, take the time to evaluate your overall lifestyle and identify areas you can improve.
7) Aim for Consistency Above All Else
Keep going – you are doing great! Your positive results are the culmination of all these little steps repeated over and again.
There will definitely be days when you do not feel like doing anything. Push yourself anyway.
If you skip a training session or get overwhelmed by the temptation of junk food and have pizza or ice cream, forgive yourself first. Then, jump right back in and work extra hard to compensate for any lost days.
Overexertion has the potential to permanently put you out of action. Even as you push yourself hard to peak performance, the body must rest to function at its best.
Be mindful of mental fatigue too. It is just as bad as physical exhaustion. At the end of each day, take your well-deserved sleep and your excellence will reward you.