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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.

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    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.

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      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.

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        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.

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          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.

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            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.

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              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.

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                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.

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                  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.

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                    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.

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                      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.

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                        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

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                        Last Updated on January 17, 2019

                        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                        In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                        Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                        Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                        Why Is It Hard to Live A Peaceful And Happy Life?

                        Our Habitat Has Become Too Technological

                        The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                        There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                        How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                        According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                        Too Many People Don’t Want to Unplug

                        Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                        The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                        Listen carefully:

                        We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                        The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                        Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                        8 Mindfulness Exercises to Start Practicing

                        There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                        Are you ready for it? Let’s go!

                        1. Pray Daily

                        You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                        When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                        Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                        Pray. You won’t regret it.[5]

                        2. Pay Attention to Your Inner Thoughts

                        A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                        By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                        Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                        If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                        This article can guide you to beat negative thoughts:

                        How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                        3. Smile Often

                        Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                        Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                        Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                        The moment that you smile unconsciously, you then know that you are truly happy.

                        4. Organize Your Working Desk

                        A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                        When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                        Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                        Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                        5. Celebrate Your Friend’s Victories

                        I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                        Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                        What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                        6. Listen to Your Spouse/Partner

                        God put someone in your life for a reason. You might as well listen to him or her.

                        I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                        I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                        7. Give Yourself a Break from Technology

                        You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                        How do you do that? This is my formula:

                        First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                        If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                        If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                        If you score more than 35, you need to take action immediately.

                        Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                        8. Go Exercise

                        Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                        The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                        You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                        12 Benefits of Regular Exercise You Should Know

                        The Bottom Line

                        It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                        It is possible to live a happy and peaceful life. It only depends on you.

                        Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                        More Resources About Mindfulness

                        Featured photo credit: Lesly Juarez via unsplash.com

                        Reference

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