Advertising
Advertising

11 Post-Workout Mistakes That Are Ruining Your Fitness Goals

11 Post-Workout Mistakes That Are Ruining Your Fitness Goals

If you are working hard to reach your fitness goals, you might struggle to reach them if your post-workout habits are not quite as healthy as your training sessions. So, what are the post-workout mistakes you should avoid? The following factors are some of the key things to avoid.

medium_221661573

    1. Under-training:

    You need to train enough to get the results you are looking for. Training once a week will not lead to significant results. You need to consistently train at least three times a week.

    Advertising

    medium_8206430193

      2. Overtraining:

      Training too much is as bad as not training enough, if not worse. Your muscles need to recover in-between workouts. If you don’t let your body recover you will not see great results, as it’s when your body is recovering from exercise that your muscles and nervous system are growing stronger. It is likely that you will only achieve 70% of your potential by overtraining, and there is a strong possibility you will get injured or sick.

      large_5627646026

        3. Sleep Deprivation:

        It is important to get to sleep by 10 p.m as this is when your body is focused on body repair. Also you should aim for at least eight hours of sleep a night, as the body focuses on psychological repair from 2 a.m to 6 a.m. If you are tired it is impossible to have a truly amazing workout. And if you are tired it is very easy to eat the wrong types of food. So get to bed on time.

        small__9018429130

          4. Protein Deficient Diet:

          Your body needs protein to recover from your training session and help build more muscle. You want to have protein at every meal, including breakfast. It is very easy to be deficient in protein if you are eating a diet of cereal for breakfast, a sandwich for lunch, and pasta for dinner. Look carefully at what you are eating and ask yourself if you are getting enough. If you are training the minimum amount of protein you need daily is 1g per kilogram of body weight. So if you weigh 60kg you need 60g of protein a day.

          Advertising

          medium_160098663

            5. Highly Processed Food:

            The food you are eating has to be of the very best quality so you can get the most out of your training sessions. The very best quality is organic unprocessed natural foods. These foods have the most nutrition and least toxins. If you are eating foods where the ingredients sound like something out of a chemistry lab, you are not doing your body any favors.

            medium_6769234127

              6. Dehydrated Body:

              If your urine is darker than straw colored you are likely to be dehydrated. This is a disaster for your training as even a 1% level of dehydration will have a significant impact on your fitness. Make sure you take a bottle of spring water with you when you are training. Also, aim to drink at least 2 liters of water a day.

              Advertising

              medium_270800047

                7. High Stress Lifestyle:

                If your life is highly stressful it would be very difficult for you to achieve great fitness results. The body prioritizes dealing with stress over body repair. When the body is under stress it releases a hormone called cortisol. Cortisol breaks down muscle and promotes fat storage. Find ways of reducing your stress load; maybe take up qi gong or tai chi.

                medium_10689767154

                  8. Not the Right Balance of Macro Nutrients:

                  Everyone has a different balance of macro nutrients (protein, fat, and carbohydrate) that works most efficiently for their body. For example, some people can tolerate very little carbohydrate without packing on the pounds whereas the next person can eat a great deal more carbohydrate and be in perfect shape. You can find out what the ideal combination of fat, protein and carbohydrate is for your body by completing a metabolic type questionnaire.

                  Advertising

                  medium_6982554346

                    9. Emotional Eating:

                    Another mistake is to view food in an emotional way, rather than in a more rational manner. Many people eat certain foods to make them feel better; or comfort eat. If you can view food like fuel for your body that is much better as you would eat when hungry and stop when slightly full.

                    medium_7443331970

                      10. Binging on Alcohol:

                      Binging on alcohol is a big no-no when it comes to training. I have trained with a hangover and I can tell you that it is simply a waste of a training session, you may as well not bother. Alcohol can also pack on the pounds as its high in calories with no real nutritional benefit. Alcohol is also dehydrating which is stressful on the body, which negatively impacts on your fitness session. If you want to go out and socialize, I would strongly suggest having a sensible limit on the amount you drink.

                      medium_3443219699

                        11. Skipping the Stretch:

                        Many people skip stretching after their workout which is really stupid as stretching is important to bring down your stress hormones. Stretching also helps your body recover after your workout by minimizing the muscle stiffness you can get after a workout; which means you can train sooner rather than later.

                        Featured photo credit: Photo Pin via farm6.staticflickr.com

                        More by this author

                        The Best 10 Exercises To Relieve Lower Back Pain Finally, 20 Parenting Hacks That Will Make Your Life Much Easier 15 Things No One Will Tell You About Motherhood, So I Will 15 Ways You Can Revitalize Your Gym Workout 15 Parenting Tips for Looking After Your Newborn Baby

                        Trending in Fitness

                        1 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 2 10 Best HIIT Workout Exercises to Burn Calories Fast 3 9 Effective Quad Stretches to Reduce Pain During & After Workout 4 The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned 5 4 Simple Hacks to Lose Fat Fast (And Sustainably)

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on July 10, 2020

                        How to Take Control of Your Life with Better Boundaries

                        How to Take Control of Your Life with Better Boundaries

                        We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                        We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                        So, how to take control of your life and stop being pushed around?

                        Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                        What Boundaries Are (And What They’re Not)

                        Boundaries are limits

                        —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                        Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

                        Advertising

                        Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                        Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                        Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                        How to Establish Boundaries and Take Control of Your Life

                        Here are some ways that you can establish boundaries and take control of your life.

                        1. Self-Awareness Comes First

                        Before you can establish boundaries with others, you first need to understand what your needs are.

                        You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                        To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

                        Advertising

                        You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                        • Where do you need to establish better boundaries?
                        • When do you feel disrespected?
                        • When do you feel violated, frustrated, or angered by the behavior of others?
                        • In what situations do you feel you are being mistreated or taken advantage of?
                        • When do you want to be alone?
                        • How much space do you need?

                        You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                        2. Clear Communication Is Essential

                        Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                        Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                        3. Be Specific but Don’t Blame

                        Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                        That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                        Sample language:

                        Advertising

                        • “You may not…yell or raise your voice to me…”
                        • “I need…to be treated with respect…”
                        • “It’s not okay when…you take things from my desk without asking…”
                        • “I won’t…do your work…cover for you anymore…”
                        • “It’s not acceptable when…you ridicule or insult me…”
                        • “I am uncomfortable when…you use offensive language”
                        • “I will no longer be able to…lend you money…”

                        Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                        4. Consequences Are Often Necessary

                        Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                        Follow through. People won’t respect your boundaries if you don’t enforce them.

                        Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                        We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                        It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                        It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

                        Advertising

                        Final Thoughts

                        Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                        Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                        Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                        The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                        Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                        Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                        They will simply become a natural extension of your self-respect.

                        Featured photo credit: Thomas Kelley via unsplash.com

                        Read Next