Things that secretly sabotage workouts in the gym

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Things that secretly sabotage workouts in the gym

While using a tracker can help you meet your goals, it’s also possible to get bogged down in your stats. “If you didn’t have a device telling you that you were running three minutes slower than usual, would you be satisfied with your performance?” asks Dyan Tsiumis, head instructor and director of training at Swerve Fitness in New York.

Try stashing your wearable for your next workout and focusing on how you feel. Research has also found that dieters who manually logged their activity lost more weight than those who relied on trackers to do it for them.
instagram selfies secretly sabotage workouts friendship gym
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You’re thinking about Instagram

A photo is worth a thousand words, but if you’re spending your entire sweat sesh posting, it’s time to reevaluate why you’re there in the first place. “Being present empowers you to perform your best,” says Jim Afremow, PhD, author of The Champion’s Comeback. Adds celeb trainer Adam Rosante: “Put down the phone and pick up the pace.

An elevated heart rate is one of the keys to fat loss, and the surest way to slow it down is to spend 10 minutes lining up the perfect selfie.” Plus, worrying about how you look can trigger a physiological reaction that tightens muscles and upsets rhythm.
cocktails alcohol happy hour secretly sabotage workouts
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You’re hitting that post-work happy hour too hard

Aside from the empty calories, one too many cocktails can impact everything from your muscle recovery to your sleep cycle. “Large amounts of alcohol can reduce protein synthesis and prevent adequate muscle repair,” says Jessica A. Alvarez, PhD, assistant professor of medicine at Emory University School of Medicine.

“Add in dehydration and you’ll likely have a particularly draining and ineffective workout the next day.” The good news: Short bouts of exercise (10 to 40 minutes) may boost self-control, according to an analysis published in the British Journal of Sports Medicine. So banging out those burpees might help you say no to a second beer.
not sleeping enough will secretly sabotage workouts tired bed rub eyes
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You’re not getting enough sleep

Skimping on your seven to nine hours impinges on your body’s ability to rejuvenate muscles; in turn, performance suffers. “Cellular repair happens during deep sleep,” says sleep expert Michael J. Breus, PhD. A lack of it can make your workout feel harder, too. “If you crush a nine-minute mile on Tuesday, sleep poorly, and that nine-minute mile feels impossible on Wednesday, that’s a by-product of poor sleep.”
protein will secretly sabotage workouts nutrition
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You’re eating tons of protein

Young female runner checking her pulse with an activity tracker after training

High-protein diets may be all the rage, but consuming signicantly more than the recommended amount (roughly 51 to 95 grams per day for a 140-pound female, depending on age, activity level, and diet) can lead to dehydration and put extra strain on your kidneys, says Lisa Moskovitz, RD, CEO of New York Nutrition Group. “We can’t store protein like we can store carbs and fat,” she notes. Long-term high protein intake is linked to greater risk of weight gain, according to a study in Clinical Nutrition.

Pre workout excessive sweating : When exercising, not only do you sweat and lose water, but the water being shuttled to your muscles, especially if creatine is present in the pre-workout supplements, it’s pulling water from other areas of the body to flood those working muscles. This can cause dehydration depending on the severity

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