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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 March 24, 2021

                        8 Smart Home Gadgets You Need in Your House

                        8 Smart Home Gadgets You Need in Your House

                        We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

                        On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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                        Take a look at some of the most popular “smart gadgets” on the market:

                        1. Smart Door Locks

                        A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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                        2. Smart Kitchen Tools

                        Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

                        3. Mini Home Speaker Play:1

                        If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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                        4. Wi-Fi Security Cameras

                        These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

                        5. Nest Thermostat

                        This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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                        6. Smart Lighting

                        Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

                        7. Google Chromecast Ultra

                        Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

                        8. Canary

                        This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

                        Featured photo credit: Karolina via kaboompics.com

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