Have you been, strictly dieting and working out like a maniac lately without any significant results? Getting a strong and healthy body is different for every single person. This is because the needs of each individual are unique. If you feel like you are not getting any result, consider whether you are a victim of these pitfalls.Everyone who has even taken the effort to eat healthy and work out knows that it’s not as easy as it sounds. In your journey to get that toned, strong and healthy body, mistakes are inevitable. To completely transform your body to satisfaction, you need to identify these mistakes then avoid or rectify them.
In this article we explore these 13 mistakes in detail:
MISTAKE 3: Not Progressing in Weight volume and Under-Training
Work out is all about being consistent. However, most people confuse consistency with lack of growth. Just being consistent is not enough you must strive to improve consistently in your workout regimen. Sadly, most people get comfortable and fail to intensify their work-out regimen. Most people make the mistake of failing to train harder and this kills their body transformation process.
Here are 5 main sighns that you are under training
- Stalled progress
This is the most obvious sign that you are not training hard enough. You can ascertain this easily by consistently measuring your fitness level. There are a plethora of devises out there that can help you measure how well you are doing.
Some sign of under training are not physical but psychological like boredom. Unless your training sessions are challenging, they will not stimulate either your mind or body. If your work regimen is not evolving in a way that makes you feel challenges and excited. It is only a matter of time before you lose interest and lack the motivation to continue and even do more.
- You don’t have any bad workouts
An occasional bad workout every now and then is an indicator that your exercise sessions still challenge you both mentally and physically. Having bad work outs occasionally mean that you are still stretching the limits and have not gone into limbo.
- Not working out on a daily basis
What constitutes adequate exercise relies on your individual personal goals. The only rule of thumb is that regardless of your goals, never skip a day. Complete body transformation requires consistency
How to avoid under training
Avoiding under training is pretty simple, all you need to do is intensify you work out progressively and increase the volume of weights consistently. This does not mean you overwork yourself because this will overexert your body which is overtraining.
MISTAKE 4: Overtraining
Overtraining is a condition which happens when the intensity and frequency of exercising and weightlifting exceeds your body’s ability to recover and rest. Do you feel like you have stopped seeing positive results and progress? You may be the victim of a overtraining. This condition is insidious because it completely goes against the natural human instinct which is that the harder you work the more the gains.
The concept of work harder and reap more benefits is true in every aspect of life except in weight lifting and exercise. Most people are unaware of how to spot this condition and how easy it is to succumb.
- 6 main sighns of overtraining
If you notice any of these signs, your efforts are counterproductive because you are overworking your body.
- Gaining more fat despite training harder and watching your diet closely
Overtraining causes a rise in Cortisol and a plunge in testosterone levels. When it comes to muscle building and fat loss Cortisol and testosterone have an antagonistic relationship. Testosterone helps reduce fat levels, maintains a high libido and also helps build muscle. On the other hand, Cortisol stimulates gluconeogenesis process which decreases libido, reduces muscle mass and also suppresses the immune system.
- Inability to finish a proper exercise session
When the body limits are overstretched, you will be unable to exercise efficiently because of lack of energy. You will not be to exercise as usual. For instance, your body will have a hard time lifting weights as normal, running your normal route and so forth. Such a person feels progressively slower, weaker and increasingly lethargic.
- Inability to sleep and increased restlessness at night
Overtraining and excessively lifting weights excites the sympathetic nerves at all times causing restlessness and increases your inability to focus on sleep. Disturbed sleep hinders the body from recovery and rejuvenation.
- Increased fatigue and sluggishness
Overworking your body causes a reduction in the levels of testosterone while increased Cortisol will cause both mental and physical fatigue. You will barely have the strength to adhere to a regular work-out regimen
- Odd pains and aches in the limbs, bones and joints
This is actually of the first and most obvious symptoms of overtraining. This should not be confused with the pains and aches that you feel when you initially start working out.
- You feel crappy and drained after a great work out session
One of the most rewarding things about working out is the great post-work out feeling. It is caused by a rush of endorphins and can last for hours. If you are overtraining, this feeling is absent. Instead you feel irritable and uncomfortable. Exercise is mood elevating. If you have any negative feelings after a great work out, perhaps it is time to let your body rest.
How to avoid overtraining
- Include more healthy carbohydrates in your diet
The Journal of Sport Sciences published a study which ascertained the best way to deal with overtraining is avoid it the first place. Intake of healthy carbs helps in replenishing energy and in muscle recovery.
- Take time off to rest in you feel like your body is over exerted
The common mistake that most people make is increasing the intensity of training when they feel like the body is unable to handle it. This plunges them deeper into the overtraining trap. When the results are slowing down and the progress is stalling, perhaps it is best to take time of the gym and allow your body to rest.
- Know your body and set your limits accordingly
Most people have no idea that testosterone levels begin dipping after just an hour of working out and the levels of Cortisol rise. As mentioned earlier Cortisol increases fat gain while testosterone stimulates muscle growth and retention. It is therefore best to keep your exercises sessions below an hour.
- Have regular massages
A deep tissue massage boost blood flow tightens up the muscles and also helps the body to get rid of built-up toxins. A regular massage helps your body to function optimally.
- Embrace constant change
Change here means diversify your exercise. New exercises challenge your body and can mean new growth. This forces your body to acclimatise to new stimuli, this helps accelerate to body transformation process.
- Avoid the catabolic state
Overtraining and lack of adequate nutrition (especially proteins) causes the catabolic condition. This leads to a slew of undesirable effects inclusion lack of sleep, extreme fatigue, muscle and joint pain. The catabolic state is caused by increased Cortisol secretion. Keep in mind that Cortisol stimulates gluconeogenesis process which decreases libido, reduces muscle mass and also suppresses the immune system.
MISTAKE 5: Poor Nutrition (eating empty calories and under-nourishing)
What you eat goes a long way in determining whether you will reach your body goals. Exercising off a bad diet will definitely kill your body transformation progress. You are what you eat. Unfortunately, most people think that getting the body you want is all about increasing exercise and reducing caloric intake.
It is not that easy, simply thinking that the human body is a bank where you can cash in calories and then check them out ignores the important role that hormones play in fat loss. The type of food you eat will signal your hormones crash or boost metabolic rate, burn or store fat and break down or build muscle.
Good calories signal the body to burn fat and build muscle. They are also nutrient-dense meaning that a person benefits more from the food you eat. Let’s compare 100 calories of milk and 100 calories of soda. While these two drinks have an equal number of calories the nutrient level is not the same. From soda you only get sugar, while the milk gives you vitamin A and D, vitamins, calcium and proteins. Portion control is important even when eating nutrient dense foods because the calories can stack up pretty quickly.
Bad calories also known as empty calories have low nutritional value. Such foods are overflowing with cholesterol, sugar and saturated fat. In the grand scheme of things, it does not really matter where you get the calories. To achieve your fitness goals, opt for reasonable portions of nutrient-dense foods that fulfil your body’s nutritional needs. This leaves you room to indulge in less healthy foods once in a while.
MISTAKE 6: Not Eating Enough Proteins (lean proteins and protein supplements)
No matter how hard you work out and carry weights; you will not build or retain muscle mass without including enough proteins in your diet. This is because proteins fuel body tissues by providing enough amino acids. Lack of sufficient amino acids forces your body to break down muscles fibre to make up for the deficit. High protein foods are indispensable in helping you achieve your body goals because they take more work to use, digest and metabolize. This mean burns more calories when processing proteins more than any other food type.
Additionally, high protein foods also give you a feeling of satiety making you eat less. It also does not hurt that if you are full you increased control over cravings. Some of the best proteins to help to help promote muscle growth include: oatmeal, lean beef, skinless chicken, eggs and low fat fish which is rich in omega 3-fatty acids such as tuna. Another great source of proteins is supplements. It is advisable to speak to your doctor and inquire about the best supplements that will help you build and retain muscle mass.
Some sighns of protein deficiency to look out for include:
- Constant weakness and hunger pangs
- Inability to consistently gain and retain muscles
- Shedding more hair loss than usual
- Constant sickness due to a weakened immune system,
- Fluid retention around the feet and ankles because proteins help
- Increased vulnerability to skin irritation and flaky dermatitis