Put your hand in the air if you love a good work out! My hands are resting comfortably on my desk. I’ll be honest, workouts are pure torture. But I do love the results! Physical strength, more energy, higher metabolism, better sleep, and a more positive attitude. Count me in! But are you getting the most bang out of your exercise routine buck?
I worked out off an on for nearly a decade and a half without even the slightest fluctuation in body shape, weight, or physical strength. It was depressing and so anti-motivating. I would start a new exercise routine, stick with it for a few weeks, notice a lack of impact, and inevitably give up. Have you been there? Have you done that? I did some serious study and research but I’ve finally figured out how to get the most out of my workouts. Here are a few common mistakes that many exercisers unknowingly commit that could be sabotaging your exercise efforts.
8 Ways You Might Be Undermining Your Exercise Routine
1. Poor Sleeping Habits:
Consistent and quality sleep is pivotal to good health. Your metabolism, energy levels, and physical abilities are dependent on a good night’s rest.
2. Skipping Rest Days:
Over doing it can be just as harmful as under doing it when it comes to exercise routines. Your body needs rest to recover and rebuild. Be sure to schedule 1-2 rest day a week.
3. Your technique is lacking:
If your technique is off just a little it can cost you a lot in results. Try looking in the mirror, watching videos, recording yourself, or asking a professional for help to make sure you’ve got your moves right.
4. You’re not getting the right pre-workout and post workout nutrition:
You need to fuel your workout with carbs and protein in order to get the most out of your physical exertion. These shakes were a game-changer for me.
Likewise, you should be feeding your muscle recovery after completing your exercise routine with nutrition and even more protein.
5. You are overeating:
It doesn’t matter how much you work out or what you eat, if you are eating more than you are burning you will gain weight. It’s just that simple. You can calculate your optimal caloric intake on one of the dozens of available websites.
If you want to get serious about losing weight, here is a great transform system that helps you cut calories while still getting all the nutrition and protein you need. It really works!
6. You are under eating:
Yep, you read that right. Just like consuming too many calories will sabotage any potential weight gain, eating too few calories will do the same. Your body needs calories to fuel exercise, start your metabolism, and give your body the energy it needs. Calculate your ideal calories and stick as close to it as you can each day.
7. You’re not eating the right nutrients:
I’m not saying you need to calculate every nutrient you take in to your body but you should be aware of what you are eating and what macro nutrients (proteins, fats, and carbohydrates) your unique body thrives off of. My husband is able to stay lean and feel great with low amounts of protein and high carbs. I need a perfect balance of protein, carbs, and fats or I struggle either physically or mentally. Pay attention to what you eat and how it affects your body. Make small changes until you find the right combination for you.
8. You’re ignoring your emotional heath:
Are you stressed, dealing with anxiety, working through depression? Your internal health has a huge effect on your external health. Your emotions effect you hormones which in turn effect your metabolism, fat burning, and protein building abilities. Hormone imbalances can wreak havoc on your physical state. I was diagnosed with lymphocytic hypophysitis (try saying that 10 times fast) and since being on the correct prescriptions I’ve noticed tremendous benefits both physically and mentally.
In today’s busy world, it can be tough to squeeze in a workout. If you are going to exercise you should make it worth it. Whether you run marathons, lift weights, or crossfit follow these tips to get the most out of your exercise routine.
And if you don’t really know where to start, this pocket personal trainer is an excellent resource! (Plus it’s totally free to try!)
For more inspiration to take your fitness goals to the next level – check out these ideas:
3 Secrets To Keeping Your Fitness Goals and the Gear To Get You There
7 Reasons Why You Are Tired All the Time and How to Get Your Energy Back
Donnetta says
I think number 6 is supposed to be “under eating” instead of “underating”. On that note I should get up. Told the kids we would start the day out at the Y for a workout (Home school). I’d rather stay in bed.
Sara Watkins says
Thanks for the catch, Donnetta! Good luck, getting up! That’s always the hardest part of my day.
Nicolette says
Great tips Sara! I always love reading:).
Sara Watkins says
Thanks! The feeling is mutual.
Ali says
Regarding pre and post workout fuel, I’ve heard a lot of mixed reviews regarding “pre-fueling”. Some experts say that if one is trying to lose weight, then working out on an empty stomach (easier done 1st thing in the morning) to tap into and burn those fat stores is the best way to go. So, instead of first burning the calories a person just ate, one would begin synthesizing fat stores and relying on our body systems to make ATP from what we already have available. For those that do not need to lose weight (and it looks like that’s not your issue :), going ahead and pre-fueling with a protein shake or light breakfast would make more sense. I’d love to hear your thoughts on this and maybe expand #4 to include some advice and information for those of us who would like to drop lbs and how to be most effective at that. Thank you Sara!
Sara says
Hey, Ali! That’s actually a pretty tough question with a lot of variables. The quick answer is you should do what works best for you. If you feel best working out fasted & you are getting results you want keep it up! But even if you are training fasted you should consider drinking BCAAs prior to your workou (they help fuel your body + conserve muscle breakdown). If not, you may want to try eating a small balanced preworkout meal. Eating carbs before working out helps to fuel your body so you can push harder during a workout + therefore burn more calories & build more muscle. Eating protein prior to working out helps to prevent muscle breakdown that goes along with working out. Hope that helps! If you have any other questions don’t hesitate to ask.