{"id":18358,"date":"2015-01-21T07:47:39","date_gmt":"2015-01-21T07:47:39","guid":{"rendered":"https:\/\/new.igihe.com\/6-ways-you-re-sabotaging-your-workout\/"},"modified":"2015-01-21T07:47:26","modified_gmt":"2015-01-21T07:47:26","slug":"6-ways-you-re-sabotaging-your-workout","status":"publish","type":"post","link":"https:\/\/new.igihe.com\/english\/6-ways-you-re-sabotaging-your-workout\/","title":{"rendered":"6 ways you\u2019re sabotaging your workout"},"content":{"rendered":"
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{IT CAN be frustrating when you\u2019re working hard without seeing any results.
\n}<\/p>\n

Chances are, the problem isn\u2019t the exercise itself, but your habits before and after training. The fitness experts at Body + Soul have put together six common workout sabotages so you can make sure to avoid them.<\/p>\n

{{1. You \u2018reward\u2019 yourself with food}}<\/p>\n

You\u2019ve just worked up a serious sweat, so you should get that choccie bar now right? We hate to tell, but wrong. Whether you\u2019re doing this consciously or subconsciously, you\u2019re not going to see any results if you\u2019re just replacing all the calories you just worked off.<\/p>\n

Even that smoothie or breakfast muffin you thought were healthy can be loaded with unwanted calories. The best way to know? Enter absolutely everything you eat and drink into a diary, like the body+soul revolution Online diary.<\/p>\n

\u201cTrail mixes, hummus with veggie sticks, low-fat cottage cheese on rice crackers, green smoothies, and low-fat yoghurt with fruit make excellent snacks,\u201d suggests body+soul Nutritionist, Lisa Guy.<\/p>\n

{{2. You\u2019re not refuelling}}<\/p>\n

On the other end of the eating spectrum, is not eating enough healthy snacks and meals often enough.<\/p>\n

If you hit the gym on an empty stomach you\u2019re not going to have enough energy to keep you going, so your body will turn to breaking down existing muscle tissue, which is pretty much the opposite of a trip to gym should help you achieve.<\/p>\n

Again, if you wait to long to refuel after a workout, you\u2019re not giving your body the nutrients it needs to recover. If you\u2019re exercising for longer than 45 minutes, you should wait no longer than 30 to 40 minutes to replenish with a healthy meal or snack.<\/p>\n

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{{3. You\u2019re not getting enough sleep}}<\/p>\n

Sleep really is central to everything your body does. If you hit the gym when you\u2019re overtired it can impact your ability to balance, focus, and burn calories efficiently. As a result you won\u2019t be working as hard and you\u2019ll be wasting a lot of your workout.<\/p>\n

This doesn\u2019t mean you have an excuse not to commit to your exercise every time you\u2019re feeling a little sleepy, and a workout can actually help you wake up, but it does mean that you shouldn\u2019t be skipping your essential sleeping hours.<\/p>\n

It\u2019s great if you\u2019re waking up early to fit in exercise, but make sure you balance that out with an earlier bedtime. Or you might find a lunchtime or afternoon workout suits you better.<\/p>\n

{{4. You\u2019re not setting workout goals}}<\/p>\n

How can you know if you\u2019re improving if you don\u2019t have anything to work towards? It could be as simple as wanting to be able to lift a certain weight, run a certain distance or make a Personal Best time.<\/p>\n

Once you know what you want to achieve, break it down into smaller mini-goals and work out a plan to reach them. For example, if you\u2019re trying to improve your running speed, you might include a small jog of a few hundred metres in a walk one week. Set a goal to jog maybe one kilometre straight the next week.<\/p>\n

Whatever your goal is, keep track of your improvements.<\/p>\n

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{{5. You\u2019re not challenging yourself}}<\/p>\n

Your body gets used to the same movements over and over again. No matter how good your workout is, if it\u2019s the same every time you\u2019re going to stop seeing improvements.<\/p>\n

Keep your body guessing by changing up the amount of time, intensity and type of exercise you\u2019re doing. Try new things. Increase the weight you\u2019re lifting. These changes will keep it more interesting for you too!<\/p>\n

{{6. You\u2019re not stretching}}<\/p>\n

You only have a certain amount of time for your workout, so you shouldn\u2019t waste any of it on stretching right? It might seem that way, but stretching is so important to ready the body for exercise by increasing the temperature and blood flow to your muscles. Stretching before and after a workout for about 5 minutes will help prevent an injury and let your body perform at its best.<\/p>\n

Source: News.com<\/p>\n","protected":false},"excerpt":{"rendered":"

{IT CAN be frustrating when you\u2019re working hard without seeing any results. } Chances are, the problem isn\u2019t the exercise itself, but your habits before and after training. The fitness experts at Body + Soul have put together six common workout sabotages so you can make sure to avoid them. {{1. You \u2018reward\u2019 yourself with […]<\/p>\n","protected":false},"author":3,"featured_media":2000055954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[75],"byline":[170],"hashtag":[],"class_list":["post-18358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-homenews","byline-igihe"],"bylines":[{"id":170,"name":"IGIHE","slug":"igihe","description":"","image":{"id":0,"url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&f=y&r=g","alt":"Default avatar","title":"Default avatar","caption":"","mime_type":"image\/jpeg","sizes":[]},"user_id":8}],"contributors":[{"id":170,"name":"IGIHE","slug":"igihe","description":"","image":{"id":0,"url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&f=y&r=g","alt":"Default avatar","title":"Default avatar","caption":"","mime_type":"image\/jpeg","sizes":[]},"user_id":8}],"featured_image":{"id":2000055954,"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","alt":"","caption":"","mime_type":"image\/jpeg","width":0,"height":0,"sizes":{"thumbnail":{"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","width":1,"height":1},"medium":{"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","width":1,"height":1},"medium_large":{"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","width":1,"height":1},"large":{"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","width":1,"height":1},"full":{"url":"https:\/\/en-images.igihe.com\/IMG\/logo\/arton18358.jpg","width":0,"height":0}}},"_links":{"self":[{"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/posts\/18358","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/comments?post=18358"}],"version-history":[{"count":0,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/posts\/18358\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/media\/2000055954"}],"wp:attachment":[{"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/media?parent=18358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/categories?post=18358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/tags?post=18358"},{"taxonomy":"byline","embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/byline?post=18358"},{"taxonomy":"hashtag","embeddable":true,"href":"https:\/\/new.igihe.com\/english\/wp-json\/wp\/v2\/hashtag?post=18358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}