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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 25, 2021

                        What Should I Do Today? 30 New Things To Do Today

                        What Should I Do Today? 30 New Things To Do Today

                        It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

                        If you’re stuck in the same old routine, it might be time to try something new.

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                        What should I do today? No ideas?

                        Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

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                        Try Out These 30 New Things To Do Today

                        1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
                        2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
                        3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
                        4. Have a picnic in your local park complete with a packed lunch and your animal friends.
                        5. Start a daily journal to write your thoughts in.
                        6. Try a new cuisine–what about French, Lebanese or Korean?
                        7. Visit your local library and borrow some books for the weekend.
                        8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
                        9. Visit a local museum or art gallery and view their latest exhibition.
                        10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
                        11. Say hello to a neighbor you don’t usually talk to.
                        12. Make a card for a friend and send it to them with a handwritten note.
                        13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
                        14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
                        15. Research the culture of a different country online–what about India, Guatemala or Sweden?
                        16. Go for a walk or bicycle ride around your neighborhood.
                        17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
                        18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
                        19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
                        20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
                        21. Check out what community events are running in your area and attend one.
                        22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
                        23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
                        24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
                        25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
                        26. Call a friend you haven’t spoken to recently and have a good long chat.
                        27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
                        28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
                        29. Try out a new form of exercise like Pilates, tennis or swimming.
                        30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

                        Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

                        Featured photo credit: Unsplash via unsplash.com

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