{"id":15033,"date":"2017-10-10T13:18:41","date_gmt":"2017-10-10T17:18:41","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15033"},"modified":"2018-03-26T08:28:37","modified_gmt":"2018-03-26T12:28:37","slug":"ways-you-sabotage-your-workout","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-you-sabotage-your-workout\/","title":{"rendered":"5 Ways You\u2019re Sabotaging Your Workouts"},"content":{"rendered":"<p>Few things are more frustrating than seeing little progress after starting a workout routine\u2014and sticking to it\u2014no matter how many gym sessions you log or sweaty laundry loads you do. It\u2019s so frustrating, in fact, that it might even tempt you to quit.<\/p>\n<p>But before you start slacking, know the simple mistakes that could be sabotaging your results\u2014and that you can fix them!<\/p>\n<p>Below are six of the most common workout mistakes people make\u2014and the expert advice you need to get your motivation and progress back on track.<\/p>\n<h2><strong>1. Your Goals Are Unrealistic<\/strong><\/h2>\n<p>Set the bar too high and you\u2019re sure to fail. Whether it\u2019s scoring a six-pack in a month or vowing to hit the gym every single day of the week, setting unrealistic goals is probably the number-one way people sabotage themselves, says trainer, yoga teacher, and nutrition coach <a href=\"http:\/\/www.savorthesuccess.com\/member\/kendra-coppey-fitzgerald\" target=\"_blank\" rel=\"noopener\">Kendra Coppey Fitzgerald,<\/a> C.P.T. When you can\u2019t achieve these unrealistic goals, you\u2019re bound to feel discouraged, which might lead you to give up on your exercise routine altogether.<\/p>\n<p><strong>The Fix: <\/strong>Check in with yourself to make sure your goals are realistic, and adjust if and as needed. Choose a goal you think you can accomplish and then commit to reaching it. So while scoring a six-pack in a month may not be feasible, goals like sticking to a regular workout routine or losing half a pound or so per week are attainable, says trainer and author <a href=\"https:\/\/www.jeremyscottfitness.com\/\" target=\"_blank\" rel=\"noopener\">Jeremy Scott<\/a>, C.P.T., C.N.S.<\/p>\n<p>Step one is creating a workout schedule that fits your lifestyle. You\u2019re more likely to stay motivated when you have a schedule in place you can really commit to\u2014even if that means squeezing in a quick 15-minute <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/08\/hiit-workouts\/\" target=\"_blank\" rel=\"noopener\">HIIT workout<\/a> instead of spending an hour at the gym some days.<\/p>\n<p>Then, adding mini fitness goals to your daily routine\u2014 such as taking the stairs instead of the elevator at work\u2014can be really motivating, says Fitzgerald. This way, you\u2019ll be more active\u2014and feel more accomplished\u2014every single day.<\/p>\n<h2><strong>2. Your Pre-Workout Snack Game Is Off<\/strong><\/h2>\n<p>What you eat (or don\u2019t eat) before you get your sweat on can make the difference between having a killer workout and feeling like a sloth. Most people make one of two opposite mistakes: either eating too much too close to a workout or not eating enough.<\/p>\n<p>Eat too much and your body doesn\u2019t have time to digest and absorb the nutrients in your food, and you might feel sick to your stomach during your workout, says Fitzgerald. If you don\u2019t eat enough, though, you could feel lightheaded and tired, and be more prone to muscle cramps, adds McCall. Your body relies heavily on glycogen (carbs stored in your muscles) during harder workouts, so if you don\u2019t have enough available your body will turn to other less-ideal energy sources\u2014like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>\u2014and your performance will take a hit.<\/p>\n<p>Another overlooked fuel issue: Not drinking enough water in the hours before a workout. Water comprises the majority of our muscle tissue, so you want to be well-hydrated before you exercise, says <a href=\"https:\/\/www.acefitness.org\/blogs\/author\/58\/pete-mccall\" target=\"_blank\" rel=\"noopener\">Pete McCall<\/a>, M.S., C.S.C.S., C.P.T., master trainer for the American Council on Exercise (ACE). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10198142\" target=\"_blank\" rel=\"noopener\">Dehydration<\/a> can make your body temperature and heart rate rise, which both put extra stress on your body during exercise\u2014so much so that poor pre-workout hydration can actually cut your ability to do high intensity exercise almost in half, according to <a href=\"http:\/\/www.humankinetics.com\/excerpts\/excerpts\/dehydration-and-its-effects-on-performance\" target=\"_blank\" rel=\"noopener\"><em>Sport Nutrition, Second Addition<\/em><\/a>.<\/p>\n<p><strong>The Fix: <\/strong>If you work out first thing in the morning, don\u2019t worry about eating much (if anything) beforehand, since your body still has fuel stashed away from your food you ate the night before, says Fitzgerald. If you\u2019re saving your gym session for later in the day, though, and haven\u2019t had a meal in a few hours, eat something that contains some protein and carbs about an hour beforehand, so you have time to digest. Some of our favorites are toast or a banana with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">nut butter<\/a>, a serving of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/snacks\/N-cp99lg\" target=\"_blank\" rel=\"noopener\">edamame<\/a>, or Greek yogurt with berries. The carbs will cover your energy needs while the protein will keep your body stocked on the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> it needs to support your muscles, according to the <a href=\"http:\/\/www.eatright.org\/resource\/fitness\/exercise\/exercise-nutrition\/timing-your-nutrition\" target=\"_blank\" rel=\"noopener\">Academy of Nutrition and Dietetics.<\/a><\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/24\/pre-workout-snacks\/\" target=\"_blank\" rel=\"noopener\"><strong>How To Pick The Perfect Pre-Workout Snack (That Won\u2019t Wreck Your Stomach)<\/strong><\/a><\/p>\n<p>As for hydration, McCall recommends drinking 16 ounces of water an hour before working out.<\/p>\n<p>And don\u2019t forget to refuel <em>after<\/em> you work out, too! Nosh on something high in protein and carbs within an hour after you exercise, Fitzgerald recommends. The carbs will restock those energy stores while the protein will help your muscles repair and grow stronger. Fitzgerald\u2019s go-to post-workout snack? Chocolate milk\u2014because it provides protein, carbs and fats.<\/p>\n<h2><strong>3. Your Workouts Are Too Repetitive<\/strong><\/h2>\n<p>Yep, there <em>is <\/em>a such thing as too much routine. Mindlessly run through the same workouts day after day\u2014whether it\u2019s a spin class, weight-lifting session, or any old cardio\u2014and your body will adapt and, eventually, you\u2019ll stop seeing results, according to Fitzgerald. \u201cIf your body isn\u2019t being stressed enough, or you\u2019re not putting enough intensity into a workout, your body gets used to it,\u201d Fitzgerald says.<\/p>\n<p>Think of it this way: If a runner jogs at the same pace all the time, they\u2019re not going to get any faster, she says. Bottom line: No matter how much you love a particular workout, it can\u2019t be the only thing you do. And you definitely shouldn\u2019t do it at the same speed or intensity every time.<\/p>\n<p>Plus, doing only cardio\u2014or only strength training\u2014prevents you from developing well-rounded fitness. Cardio helps your heart pump blood (and oxygen and nutrients) throughout your body more efficiently, and helps you ward off cardiovascular issues and chronic conditions like diabetes, according to <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541?pg=2\" target=\"_blank\" rel=\"noopener\">The Mayo Clinic<\/a>. <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670?pg=2\" target=\"_blank\" rel=\"noopener\">Strength training<\/a>, on the other hand, helps your muscle fibers work more efficiently and grow, boosts your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a>, supports strong bones, and improves your balance.<\/p>\n<p>Women especially may get stuck in a rut of repetitive cardio-only workouts and miss out on the benefits of strength training because they\u2019re afraid of bulking up, says Scott. But without a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/24\/too-much-cardio\/\" target=\"_blank\" rel=\"noopener\">balance of cardio and strength training<\/a>, you\u2019ll likely sabotage your metabolism and even gain fat.<\/p>\n<p><strong>The Fix: <\/strong>Switch up your routine throughout the week to include a balance of cardio, strength training, and stretching (such as yoga), so that you challenge your body in multiple ways, says Fitzgerald.<\/p>\n<p>To keep your cardio and resistance training effective, try alternating between high and low-intensity workouts. This will stimulate your muscles in different ways and give your body time to recover between tough workouts, says McCall. Think track or treadmill sprints versus a nice steady jog, or lifting heavy for just a few reps versus lifting moderate weight for a dozen reps.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/08\/hiit-workouts\/\" target=\"_blank\" rel=\"noopener\"><strong>7 HIIT Workouts That Incinerate Fat<\/strong><\/a><\/p>\n<p>From there, switch up the tempo, intensity, or order of your strength-training exercises to keep your workouts challenging, adds Fitzgerald. For example, if you usually do squats before lunges, try swapping them, adding more weight to your squats, or turning bodyweight squats into jump squats. You can also mix up your cardio workouts by cross-training and swapping a run for a spin class or a swim. This will help keep your muscles from plateauing and prevent overuse injuries from doing the same repetitive movements all the time, Fitzgerald says.<\/p>\n<h2><strong>4. You Skimp On Warmups And Cooldowns<\/strong><\/h2>\n<p>Your workouts are <em>key <\/em>to making continuous fitness gains\u2014but what you do before and after them matters, too. Let\u2019s start with warming up: If you jump right into a high-intensity workout without prepping your body, you put yourself at greater risk for injuries like pulled and strained muscles, according to Scott. And the same goes if you run out of the gym before properly cooling down, says McCall. During a hard workout, your muscles produce waste your body needs to clear out of its system\u2014and your cooldown and post-workout stretch give it the opportunity to do so, he says. Skimping on that cooldown can delay your recovery process and leave you sore.<\/p>\n<p><strong>The Fix: <\/strong>Spend at least 10 minutes warming up before a workout, Scott recommends. Perform simple moves like lunges, arm circles, toe touches, and hip swings, which get your whole body moving and start to boost your heartrate.<\/p>\n<p>Then, spend about 10 minutes stretching and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/26\/how-to-foam-roll\/\" target=\"_blank\" rel=\"noopener\">foam rolling<\/a> after nailing your sweat session. Stretch all of your major muscle groups for 30 seconds each, and pay special attention to your hip flexors, calves, and hamstrings, McCall recommends. Using a <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=foam%2Broller\" target=\"_blank\" rel=\"noopener\">foam roller<\/a> to massage out your muscles can also help relieve tension and boost recovery, says Fitzgerald. In fact, a review published in <a href=\"http:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2015\/05000\/Is_Self_Myofascial_Release_an_Effective.16._2\" target=\"_blank\" rel=\"noopener\"><em>Current Sports Medicine Reports<\/em><\/a> found that foam rolling after strength training decreased participants\u2019 soreness later on.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<h2><strong>5. You Don\u2019t Take Rest Days<\/strong><\/h2>\n<p>This one might come as a bit of a surprise, but to see results from your workouts you have to rest. Remember that glycogen we talked about earlier? Your body needs time to replenish the stores it used up during your workout, says McCall. If you continue to push yourself on an empty tank, you\u2019ll just feel fatigued and under-perform.<\/p>\n<p>Without solid glycogen stores, your body may turn to protein for fuel\u2014and that\u2019s the opposite of what you want! Your body needs protein to repair damaged muscle tissue and help your muscles continue to grow, so running off protein leaves you more prone to soreness and injury, he says. If necessary, your body will even pull that protein from your muscle tissue and your workouts can actually break down some muscle instead of build it up. And because muscle supports your strength and burns a lot of calories, this is bad news for your overall fitness and your metabolism.<\/p>\n<p><strong>The Fix: <\/strong>Fitzgerald suggests taking a rest day after two or three workout days\u2014especially if any of those workouts were high-intensity (which puts extra stress on your body). Make the most of rest days by foam rolling and stretching to help sore muscles recover, she says.<\/p>\n<p>It\u2019s normal for soreness from a workout to last a day or so, but if you\u2019re still feeling it after a few days, consider it a sign that you\u2019re overdoing it on exercise and putting yourself at risk for injury, McCall says.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Few things are more frustrating than seeing little progress after starting a workout routine\u2014and sticking to it\u2014no matter how many gym sessions you log or sweaty laundry loads you do. It\u2019s so frustrating, in fact, that it might even tempt you to quit. But before you start slacking, know the simple mistakes that could be<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-you-sabotage-your-workout\/\">Read More <span class=\"screen-reader-text\">5 Ways You\u2019re Sabotaging Your Workouts<\/span><\/a><\/p>\n","protected":false},"author":156,"featured_media":15035,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[270,45,46,87,480,478,149,448,689,193,202,690,221,537,262],"class_list":["post-15033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","tag-body-fat","tag-carbs","tag-cardio","tag-exercise","tag-foam-rolling","tag-hydration","tag-lose-weight","tag-physique","tag-pre-workout-snack","tag-protein","tag-recovery","tag-rest-day","tag-strength-training","tag-warmup","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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sticking to it\u2014no matter how many gym sessions you log or ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-you-sabotage-your-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-10T17:18:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-03-26T12:28:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/10\/Sabotaging-Workout.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kate Magill\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta 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