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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 13, 2019

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on the small tasks.

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                        2. Take a break from your work desk.

                        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                        3. Upgrade yourself

                        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                        4. Talk to a friend.

                        Talk to someone and get your mind off work for a while.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget about trying to be perfect.

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                        6. Paint a vision to work towards.

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                        7. Read a book (or blog).

                        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                        Check out the best selling books; those are generally packed with great wisdom.

                        8. Have a quick nap.

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                        9. Remember why you are doing this.

                        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                        10. Find some competition.

                        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                        11. Go exercise.

                        Since you are not making headway at work, might as well spend the time shaping yourself up.

                        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                        12. Take a good break.

                        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                        More Resources About Getting out of a Rut

                        Featured photo credit: Joshua Earle via unsplash.com

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