So, you decided to become slimmer and more muscular this year. You bought an excellent pair of shorts, a subscription to the gym and you even go there regularly. It seems like you are doing everything right, but you don’t see the results for some reason. Or the results are visible, but the process is happening too slow. Maybe laziness is the key of your long pauses? It’s completely natural, you know. There is a high probability that you just do some mistakes throughout training that everyone does but no one notices them! Here is the list of the most frequent mess-ups, basing on the experience of professional coaches and sportsmen:
- You don’t have time to cool down
After a long and exhausting training session, either lifting weight or just plain cardio, you should have extra five minutes for deep breathing and going easy on yourself. You always need to stop and walk around slowly in the gym or room (if you are training at home), recovering your breath, your tempo and trying to normalize the heart rate. At least, after a series of short pauses, you will feel much better. You might get rid of those tired legs.
- You starve yourself
Even if you want to lose some weight, the decision to refuse from food and snacks is terribly wrong. Your body will eventually need a refill of microelements and vitamins. Everyone has to eat healthy in order to boost the level of energy that has gone with your calories throughout a workout. Therefore, 1.5-2 hours after the training, you have to eat food that is rich with protein and carbohydrates. For example, chicken breast with vegetable salad are the best choice for growing muscles.
- You drink too little water
Before, during and after the training, you must drink water. This rule is absolutely essential! Your water balance is important for achieving sustainable results and preventing the body from losing Calcium. But don’t drink too much, though. Five huge bottles a day will do no good as well. On the contrary, healthy components start washing out from your bones. You need to drink 1.5-2 liters of water per day.
- You don’t warm up and stretch
It is essential to stretch before and after the training. Thus you will help your muscles recover and get rid of the muscle pain in the future. In addition, stretching allows the muscle to grow faster and prevent traumas.
- You refuse from getting enough sleep
We asked Stacy from meetwife.com, a professional health coach and trainer: “What is the biggest mistake of a person who tries to obtain a good shape?”
If the training was really exhausting, then your body will need time to recover and receive all the required hours of healthy dreaming. Intensive training presuppose the following relaxation for you. Even bodybuilders, who know perfectly well while they seemingly spend at least 12 hours every day in the gym. In this case, our body is best restored when we sleep, so you can not forget about a full-time rest. Do you feel tired right after training? This is normal. But if you obviously sleep and you have time to sleep for an hour or two, there is no reason not to.
- Sitting down right after the training
Of course, you can not give up sitting in the office. But at the same time, you must allow your body to get some physical activity during the day to start the recovery processes (and, by the way, metabolism is important for those who want to not only keep the muscles in tonus, but lose weight). So, you can arrange a walk for 10-15 minutes during a lunch break or, if the weather does not allow the first option, stretchright at the desk. Another great way: do a little exercise in the morning and in the evening.