Forget expensive supplements and crazy protein shakes.
You can improve your workouts with one simple habit: warming up.
Researchers in Australia uncovered evidence that a proper warm-up improves the speed of contraction inside your muscles, making them ready for action. The key, however, is to keep your warm-ups short and moderate. According to the study, athletes who completed two sets of dynamic stretching performed better than those who performed three sets.
A five to fifteen-minute warm-up is considered ideal, consisting of movements that mimic your upcoming workout.