Sometimes no matter how hard we try to follow our fitness programme it seems that we do not get the results we want. The poor results of such performance are certain habits that we have outside the gym. If these habits are bad, then it does not matter how many crunches we made or mileage we have made on the treadmill. In fact, these bad habits ruin the whole workout, and in time it can substantially affect our health.
Bad Habits That Affect Our Workout
- Exercising on an Empty Stomach
For optimal exercising you need to fuel your body before you start doing any exercising. Exercising on an empty stomach is very bad for you, according to Jay Cardiello, a fitness expert and ISSA and NSCA-certified strength and conditioning specialist, “fasted cardio—AKA doing cardio on an empty stomach in the morning—can be both good and bad for your body, but it’s not sustainable” This fitness expert recommends getting in your glucose before doing your workout. If this is not done, once your blood sugar is too low, your body will extract glycogen from the muscle tissues if there isn’t any available glycogen. In this way, instead of building muscles, you are losing them. In addition to this low blood sugar can cause dizziness and weakness during training. Therefore, make sure to take something before your training like banana, berries, or low-fat yogurt. Consume these nutrients 45 minutes before working out and you will avoid the negative side effects.
- Starving or Eating the Wrong Food
Skipping meals is not the right way to lose weight, especially if you are working out. The body needs its nutrients in order to function properly. After working out you need to eat, but in the right way, you should take in a great mix of carbohydrates, proteins, and healthy fats. If you do not this, according to John Ivy, Ph.D., chair emeritus of kinesiology at the University of Texas “your body breaks down muscles into amino acids to convert into glucose.”By all means avoid the consumption of refined or processed foods; there are some smart snacks which can be taken after a workout.
- Diet that Lacks Proteins
You need to consume foods rich in proteins as in this way you are helping your body to recover from the strenuous workout and as well as aids in repairing sore muscles. Thanks to the proper consumption of proteins you will boost the body’s fat metabolism as you will burn more calories while digesting because proteins take longer to break down. Various studies have already confirmed that the body burns up to 30 percent of the calories consumed from protein during the digestion process. Therefore, make sure to add proteins in every meal, including your breakfast.
- Bad Form
Like everything in life, if something is not done properly and with the right guidance, the results will not be good and even can have negative effects. So, it is important to have good form when exercising. Wrongly performed exercises can lead to painful and injured joints and muscles, plus it can lower the effect of the workout. Therefore, ensure that you learn the right way of performing each exercise and it would be best to teach you a certified instructor or expert.
- Excess Cardio
It is a fact that cardio can burn plenty of calories, however if you do too much of it, it can lead to lower strength, can cause muscle atrophy, and even fat-loss plateaus. Plus, if you follow a strict diet plan and overdo cardio, your muscles can suffer from this type of regime. According to the renowned power lifter Karina Baymiller “a few 15-minute HIIT or conditioning sessions a week to keep your fat-loss rolling and strength maintained.” So, do not overdo with your cardio, but focus on strength training and implement good nutrition habits since a healthy diet is the solid foundation for a long-term fat-loss plan.
- Sleep Deficiency
The body needs proper sleep patterns as during this period it recovers accordingly. This also applies for the used muscles in the strenuous workout. Proper sleep will repair your muscles and you will manage to continue working out at full intensity in your next gym session. Additionally, sleep reduces stress, thus lowering your cortisol levels which are accountable for balancing testosterone and HGH production to metabolize fat. Make sure to get those 6-8 hours of sleep.