Does it take days for you to recover after your workout sessions at the gym? This is a sign that you may be overdoing it and need to cut back. Learn more about important signals from your body that warn you to slow down, and what you can do to make your fitness routine work better for you.
If you're experiencing these symptoms, it's time to evaluate your fitness routine:
1. Soreness after more than 48 hours. It's normal to have some soreness after a hard workout However, if you're still sore and in serious pain more than 48 hours after your last workout, then it's a sign something is wrong with your exercise plan and its severity.
This soreness shouldn't even appear if you've been doing the same workouts for months.
Muscle pain, stiffness, and soreness are signs that you're overdoing it at the gym and may have an overuse injury. There could be micro tears in your muscles, sprains, or other issues.
2. Lasting joint pain. Joint pain can also point to an overuse injury.
You may need to rest and get medical attention for joint pain that doesn't go away after a few days.
3. Backsliding results. Naturally, you want to see your workouts bring results, but you may end up backsliding if you're overdoing it at the gym.
For example, if you're pushing yourself too hard and getting injured, then your results could drop from being able to do 10 laps to 5 laps at the gym. Another example is if you're not able to lift the same weights that you could lift a few weeks back.
Backsliding results shouldn't be ignored because they're a sign you're doing too much and hurting yourself.
4. Dreading workouts. Everyone wants to skip the occasional workout and eat a bagel. However, if you dread your workouts to the point that you'll come up with any excuse to avoid them, then it's time to reevaluate.
Exercise might not always be fun, but it shouldn't make you miserable. If you avoid or reschedule all of your workouts, consider if the main culprit is that you're overdoing it.
You may be pushing yourself too far and want to skip the pain that comes with exercise.
Once you start a workout, you would normally tend to cheer up because serotonin levels increase. However, if you're not any happier while you're doing the exercises, it's a clear sign that something needs to change. You may need to redo your routines or cut them down to a more reasonable amount.
Adjusting Your Workouts to Avoid Injury
If you've been forcing your body past its limits, you'll benefit from seeking professional help to adjust your workouts:
If you're overdoing it, then a trainer can help you slow down and actually get better results.
A trainer can work with you and push you just beyond your limits without sacrificing your health. A professional trainer knows how to avoid injuries and overuse of muscles, so you don't create lasting damage.
If you prefer not to hire a trainer, consider help from trusted sources online, such as videos from experts.
Exercise shouldn't hurt your health, and overdoing it at the gym is dangerous. Pay attention to the warning signs from your body and take steps to avoid damage.
Fortunately, it's possible to get rid of the large midsection that bothers you!
Before you give up and resign to living with a large stomach, try these ideas to defeat belly bloat:
1. Avoid chewing gum. Chewing gum forces you to swallow air. The excess air ends up in your stomach and can make bloating worse.
2. Reduce carbohydrates in the evening. Research shows that eating too many carbohydrates in the evening can make belly bloat worse in the morning.
Feel free to eat carbohydrates during the day. However, if it's close to your bedtime, avoid covering your plate with them. Your body needs time to digest them, and it's easier to do this if you're active during the day instead of in bed.
The reason why potassium works to fight bloating is because it controls fluid intake in your body and cells. By eating more of these foods, you'll have better fluid control on a cellular level.
5. Avoid fake sugars. You may think you're helping your diet by eating artificial sugars. However, you're actually making your bloating worse.
Artificial sugars are hard for your body to digest. They can often lead to unnecessary and annoying bloating. In addition, in large amounts, fake sugars can lead to cramping and stomach aches.
To avoid artificial sugars, read package labels carefully. Artificial sugars can be in candy, cookies, baked goods, and other items. If the label has "sugar-free, "low calorie," or similar wording, that food is likely to have artificial sugar in it.
6. Add more probiotics. Whether you turn to more yogurt or kimchi, filling your diet with more probiotics will help you get rid of belly bloat.
Probiotics can greatly benefit your digestive system. They can help you balance the good and bad bacteria in your gut. They're an important part of defeating bloating too.
You know that you need protein to have a healthy diet and body. However, there are some myths about protein that can confuse you and lead you down the wrong path. Not everything you hear about protein is true.
Protein is an essential nutrient for your entire body.
Beware of falling for these protein myths:
1. Myth 1: Protein magically builds muscle. One common myth revolves around eating protein such as peanut butter, meat or other foods and magically getting big or strong muscles.
Unfortunately, simply eating protein isn't going to make you bulk up overnight. If you don't exercise, the protein you eat won't turn into muscle. You have to exercise regularly in addition to eating protein to see results.
2. Myth 2: All protein is the same. Protein gets broken down into amino acids in your body. Does it really matter if it's coming from a candy bar with nuts or a protein shake,
The truth is that the source of the protein does matter.
For example, animal and plant sources of protein aren't identical. The main difference is that many plant sources don't have all the essential amino acids your body requires. In addition, it's harder for your body to extract some of the protein from plant sources.
3. Myth 3: You can't overeat protein. This myth focuses on falsely believing that you can eat as much protein as you want without any consequences.
You hear many warnings about eating too many carbohydrates and fats. However, how often do you hear warnings about eating too much protein, On the contrary, many believe you can't overindulge in protein. This is simply not true, and there are consequences to eating too much protein.
Some of the common issues surrounding too much protein consumption include weight gain. Extra protein can turn into fat that is stored in the body. In addition, overeating protein can cause kidney damage and bad breath.
4. Myth 4: You must eat protein after every workout. You may be tempted to eat protein after workouts because of this myth. The idea behind the myth is that you need protein to rebuild the muscles you're using.
The protein can refuel your body after a long day at the gym. However, if you forget to eat it or simply don't want to eat it, then it's not an issue.
Research shows that having a large amount of protein right after a workout doesn't offer any long-term benefits. As long as you're getting enough protein from your meals and other snacks during the day, you don't have to rush to eat more protein right after running for a mile.
5. Myth 5: Protein will help you lose weight. Protein can be part of a weight loss plan, but eating it alone won't be enough to lose weight.
For example, if you dramatically increase the amount of protein you eat, but don't exercise or change other habits, then you may not lose any weight.
Protein isn't a magic pill that will melt pounds away the minute you increase your protein consumption. It's still important to control your calories, work out, and eat healthier.
Protein is a crucial nutrient, but it's important to avoid falling for these myths. For your best results, maintain a healthy, balanced diet with many types of nutrients and exercise to stay fit.
There really is an app for everything, including co-parenting with a toxic ex narcissist. In this video, I'll share 7 apps designed to help deal with child support issues, custody issues, visitation schedules and more. Plus, I'll tell you about a new app Audiojoy created out of my narcissistic abuse recovery content.
After you go through an abusive, toxic relationship with a narcissist, you probably find yourself fighting through the urges to call, fighting to go and stay no contact and fighting to just plain old survive sometimes - am I right?