Fitness journeys are exciting because you learn what your mind and body are capable of. However, bad habits could inhibit your gym progress and create unsatisfactory results. What exercise and lifestyle changes do you need to meet your goals? Here’s a guide to better performance inside and outside the gym.
What Bad Habits Hinder Your Gym Progress?
Your fitness journey doesn’t stop when you leave the fitness center. If you have these five bad habits, your gym progress could fall behind where you need it.
1. Inadequate Sleep
Your goals should start with sleep. If you don’t get enough nightly rest, you lack the energy for a good workout the next day. You also need sleep to recover from your workouts — otherwise, you risk the gains you just made at the gym.
A 2021 study found one night of sleep deprivation could induce anabolic resistance and impact your metabolism. With a better sleep environment, you can improve energy levels and make workouts easier.
2. Overtraining Your Body
When you think of bad gym habits, you imagine not doing enough. However, overtraining could harm your body more than it helps. While the soreness is a badge of honor for some, overdoing it has adverse long-term effects.
For example, experts say the strain compromises your immune system and makes you more vulnerable to infections. Going to the gym is more challenging when you’re sick, so listen to your body.
3. Doing the Same Routine
Gymgoers typically have a routine of specific exercises they enjoy. These workouts are effective but could lead to a plateau, thus making progress more difficult.
Stale, unchanging, routines inhibit your gym progress because you work the same muscles each time. You may miss out on key muscle groups and the incredible strength benefits that come with them.
4. Lacking Nutritional Needs
Another significant focus should be your nutritional needs. Poor eating habits could include not getting enough protein during the day or eating excessive junk food.
Your meals and snacks matter as much as the exercises because they prepare your body for exercise and help it recover. Remember to fuel your body properly because doing so will help your workouts.
5. Alcohol Consumption
When you finish a week at your job and the gym, it’s time for your body to relax and recover. However, alcohol consumption could ruin the progress you made, especially if it’s binge drinking.
Research shows about 24% of Americans binge drink, thus harming their health. Alcohol affects your progress by reducing protein synthesis and causing fatigue. Moderate or eliminate your intake for better workouts.
How Can You Kick Your Bad Gym Habits?
A poor routine means you won’t see your desired results. However, these five strategies kick the bad habits and make your gym trips worthwhile.
1. Perfect Your Form
If you’re not seeing the results you want, start with your form. Pushups, bicep curls, and other exercises require the correct stances and execution to achieve the full benefits.
Improper form means you place unnecessary pressure on your joints and tendons, thus risking injuries. Consult a trainer to watch your reps and see what mistakes you should correct.
2. Track Your Macros
The health and fitness industry emphasizes protein because it builds strong muscles. However, you should remember your body’s other dietary needs. Make your meal plans easier by tracking your macronutrients — protein, carbs and fats.
If you reach your macro goals, you benefit from muscle growth and energy because your body gets the necessary vitamins and minerals. Increase your protein intake and eat healthy fats to maximize gains.
3. Set Fitness Goals
Fitness is more exciting when you have goals you want to achieve. With direction, you have more motivation to get the last rep in and go the extra mile.
Set a timeline with realistic goals to have something to look forward to. For instance, you could implement a weight-loss goal of losing five pounds in two months. Once you reach it, you’ll feel more accomplished.
4. Do Dynamic Stretches
Stretching is something a lot of people forget before their workouts. Even with limited time, you should make room for stretches because they’re essential for warmups.
The University of Texas-Austin says stretching increases your range of motion and keeps muscles strong and healthy. Prepare for your upcoming workout with dynamic stretches that mimic it. For instance, leg swings and arm circles are effective before weightlifting.
5. Find Accountability Partners
Kicking bad habits is more manageable when you have someone to hold you accountable. Ask your spouse, friends or other trusted people to ask if you went to the gym or ate a healthy lunch.
With this motivation, more voices tell you to make good decisions. If you know someone on a fitness journey, ask them if they also need a partner. A rising tide lifts all boats, so you could benefit together.
Get Better Habits With Chris Protein Personal Training
One workout won’t change your entire body composition. However, the small habits add up to determine your fitness level. Make small changes to your lifestyle and exercise routine to see massive long-term differences.
If you’re ready to level up your fitness, book a VIP transformation session with Chris Protein Personal Training. Your consultation involves outlining your goals with a trainer and creating a plan to achieve them.
