10 BAD HABITS THAT ARE SABOTAGING YOUR TRAINING RESULTS
Are you there? Working hard in the gym and not seeing results? So you’re here…trying to figure out why. Good—you didn’t give up. That’s a good sign. But let’s chat about some habits that sabotage your training results so you can start getting results that keep you going.
Your Diet is Sabotaging Training Results
Let’s just get DIET out there. You’ve heard it, we’ve said it…You CAN’T OUT TRAIN A BAD DIET!
This is probably the number one cause of not getting results after working out.
Here are a few scenarios: You think you’re eating clean but those little things you sneak in like a handful of croutons or crescent roll takes you beyond a caloric deficit.
Be aware of what you eat, track it, log it, know it—BEFORE you eat it. It doesn’t mean you can’t eat it, just adjust your calorie burn for the day.
Another scenario: cheat DAY. No—make it a cheat MEAL. And while you’re at it, call it a Treat meal. Not a cheat meal. You’re treating yourself to ONE indulgence a week, not sneaking behind your diet’s back. Right?
So, a lot of people will have a ‘cheat day’ on a weekend, which turns into a whole weekend. That weekend can undo the caloric deficit you created through the week.
So make it one treat meal a week and you’ll see some changes.
Not Eating Enough Can Hurt Training Results
Speaking of food, here’s another big one. Not eating enough food can sabotage your results. Of course caloric deficits will aid in weight loss, but not eating enough food deprives the body of the energy it needs just to get through the day, let alone training. So your body turns to muscle protein while hoarding fat. Yes, it’s a catabolic response to the stress you’re putting your body through to survive, but to put it simply—your body goes for what is most readily available, and that’s your muscle protein that it breaks down during training.
You can still eat clean while getting results, but it will take time. It takes 3,500 calories to burn a pound of fat. If you’re targeting a 500 caloric deficit or under –which is healthy, basic math says you’ll lose about a pound a week. But don’t forget, you’ll be gaining muscle, too. So it will TAKE TIME. Keep going, and don’t starve yourself.
Eat a diet high in veggies, protein and the good fats and stay on course.
Not Enough Rest Can Hurt Training Results
We covered eating, now let’s cover some sleep. Many people just overdo life. They run on 5 hours of sleep and wonder why they’re tired, sick or not seeing results. SLEEP.
The answer is sleep.
Sleep is necessary for our bodies to reboot. It is also necessary for our bodies to recover and rebuild our immune systems. Without it, fatigue, strength and hormonal imbalances ensue which really mess with results.
During sleep, we actually grow. Want results? Sleep 6-8 hours a night.
Training Too Long or Too Much
Speaking of not enough ‘rest’….It seems logical that if you train MORE you’ll get faster results.
Overtraining can put strain on your adrenal glands, cause hormonal imbalances, and affect your performance and results. Plus, you grow OUTSIDE the gym. You should work on muscle groups every 2-3 days with a 48 hour break in between. If you don’t take a break, your muscles and body will take one for you. That’ll cost you results.
Not Warming Up is Bad, Mmmmmkay?
OK, not everyone likes it, but it’s really necessary if you want to perform at your optimum levels. Not stretching and warming up can decrease your performance and increase chances of injury. When you warm up and stretch your muscles loosen up and you increase your range of motion.
You need your muscles in that condition to perform and endure (and lessen the chance that you’re going to end up with an injury that will mess up your training schedule.)
Bad Form Kills Training Results
Form is SO important to get the results you want. If you grip the wrong way, put your hips the wrong way, you miss hitting muscles you want to strengthen so they’ll eventually pop.
Watch your grip, check your stance, where are your feet in relation to your shoulders. It all matters. If it helps, get a gym friend to help you improve form so you can improve results.
Can’t stress enough how important form is!
Not Enough Intensity Can Affect Training Results
Now, let’s move onto the honesty section. Are you working as hard as you can? Or are you stuck in a rut counting to ten and hardly breaking a sweat. If it’s the latter-you need to up your game.
If you don’t push your limits—they won’t move. Add weight, add intensity, do some HIIT. GRUNT.
Whatever you need to do—make some waves or you won’t make progress. Be honest with yourself about whether you’re working hard enough.
Not Enough Sets/Reps
Since we’re being honest, let’s talk about sets and reps. Are you so used to counting to 10, you don’t really push yourself? Or are you stuck at 3 sets because that’s what you’re used to. Could you do a fourth? Better yet, can you add weight and do another rep?
A lot of people get comfortable with the same routine. If that’s you….you might want to get comfortable with the same body.
Another one from the honest category. Seriously…bringing a phone to the gym floor is like wearing jeans on the stair master. You’re not serious.
PUT THE PHONE DOWN.
If you need it to listen to music and you’re getting distracted—get an MP3 player.
These things increase rest periods when you get distracted which can prevent you from getting results.
Plus, people hate those who take up precious gym real estate while they surf through albums or Snapchat.
Working in Limited Range of Motion
You might see this often in the gym. Take a step back and see if you’re one of these people.
Shortened reps, or limiting your range of motion in movements can limit your muscle growth/strength. Fully releasing a curl and pulling it back will give your muscles a better workout than a half-rep—because you’re engaging more muscle for a longer period. Deep lunges are much more effective than a half lunge and so forth. Don’t cut yourself short by shortening your range of motion.
Lack of Consistency will Kill Training Results
Finally, if you’re good on ALLLLLL the boxes above, there’s one little thing that we ALL need to get the results we want: consistency.
It’s really easy to be committed for a month and give up. To be committed 3 days a week but then fill up on fast food on the weekend. You gotta be consistent in your workouts and diet if you want results.
It’s that simple. Get your workouts in. Get your diet clean. Get results.
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