Getting in shape and even staying that way is truly difficult for the most enthusiastic bodybuilder. Every day is not the same. In fact, there are some days when you might be sabotaging your fitness goals.
There are periods when you don’t want to work out. You dread going to the gym… it’s raining, it’s cold or you’ve just had a long and stressful day.
Personal trainer Danny-Lee Finch believes it’s easy to “get caught up in same gym routines week in, week out.” What happens is the body gets accustomed to the same workout. When this occurs, you should change your routine and even your classes.
Besides that, there are other factors that might be sabotaging your fitness goals. Check them out.
Not Drinking Enough Water
The first reason you may not be achieving your fitness goals is that you are not drinking enough water. This will cause you to become dehydrated a lot quicker, leaving you weaker and not performing at the highest level.
Keeping your body hydrated is essential when it comes to working out. The human body is made of nearly 70% water so keeping it full of fluids is very important.
The harder you train, the more water you need to keep up with the demand. The same logic applies when working out when the gym or outside becomes very warm.
To prevent the lack of water from sabotaging your fitness goals, you should have a drink every 15 minutes or after every lifting set or circuit.
Not Eating the Right Diet
If your water intake is on point, then perhaps your diet is preventing you from getting that body you’re working to achieve. Correct nutrition is vital to meeting your fitness goals, a healthy and fit body.
If your cupboards are full of foods high in sugar and salt, throw them in the trash as fast as possible. They are doing your body more harm than good. In fact, you’re basically sabotaging your fitness goals.
You should include a lean source of protein, complex carbohydrates, and mixed vegetables in every meal, every day. At snack time, reach for fruits and nuts. They are excellent sources of the vitamins and nutrients you need. If you are struggling to get the nutrients from foods, consider using Premier Formulas supplements.
With this in mind, it does not mean sacrificing your calorie intake. If you plan on ‘dieting,’ stop where you are right now. Remember, diets only work in the short term and as soon as you’re off the diet, you will get right back to where you started. Eat the right foods and the right amount. Those are your fitness goals.
Weights Not Appropriate
If you’re eating the right diet and drinking enough water, what you’re lifting might be sabotaging your fitness goals. Lifting heavy weights is the best way to gain muscle mass.
To build bigger muscles, they need to be forced through tougher stress than what they are currently used to. The damage done by lifting heavy weights forces the body to repair itself by adding more muscle fibers to the area, so it can handle the load next time.
Invest in some equipment to help you lift heavier weights in the gym, such as wrist straps or the best kinesiology tape. You also need heavy weights to burn fat. This is because it creates a faster metabolism to burn more calories compared to cardio. Get off the treadmill and start lifting weights for quicker fat loss and a better-looking body.
Exercise is Not Intense Enough
You might be sabotaging your fitness goals because you aren’t working as hard as you should be.
Basically, if the workout is too easy and you’re not working up a sweat or thirst, you are not training with enough intensity.
High intensity requires you to put 100% effort into each and every exercise. A technique you can try to make exercising hard is by training anaerobically or without oxygen. Wait… what? Without oxygen? How is that possible?
If you have heard of HIIT (high-intensity interval training) you will know what it means to train at high intensity. If you haven’t, you should check it out and start incorporating some HIIT routines into your workout plan.
There have been studies that exercising with enough intensity can also help to fight inflammation.
Not Changing the Routine
You could be guilty of sabotaging your fitness goals unconsciously. You see, over time, your body will become used to doing the same things over and over again. You will hit what is known as a plateau, where your body no longer makes the gains it used to.
This is because the body is designed to work in patterns. When you first start training, everything is new, and your body isn’t used to the stress it’s put under, so when it recovers, more muscle is made and fat is burned.
After a while, if the routine hasn’t gone through any changes, the body knows it can cope and so no there is no progress.
How to stop sabotaging your fitness goals? To overcome this, split your exercises day-to-day and work on different muscle groups each time. For example, one day can focus on pulling muscles, the next pushing, the next core, and so on. Just remember to train your muscles from largest to smallest to prevent fatigue.
If you’re working out a lot, you need lots of rest to let your body repair damaged fibers and recover. The number one method of recovery is sleep. During sleep, the body undertakes all the functions needed for muscle repair and growth, as well as preparing the mind for the next day.
If you are not getting enough sleep, all the effort you put in the day before was irrelevant. It is recommended that you get a minimum of 6-8 hours a night, preferably 8. If you are struggling to get to this amount, there are a number of things you can do.
- Firstly, look to get your exercise completed during the day rather than after a long day’s work. If that’s not possible, got to bed earlier, wake up earlier and exercise in the morning before work.
- Next, avoid drinking drinks loaded with caffeine before bed. Also, avoid alcohol.
- Finally, turn off all electronic devices, at most, an hour before you go to sleep.
Unrealistic Goal Setting
If all the above reasons don’t seem to resonate with you, then you are probably asking too much of yourself and setting unrealistic goals. Real talk: you’re not going to get instant, overnight results. It’s going to take time, discipline and consistency to get the body that you want.
If you take a bit longer than the average Joe, that’s ok too; everyone’s body is different.
Stop sabotaging your fitness goals and set realistic ones and you will see the results you want.