On some days you feel weak, tired, have pains or are simply unmotivated. Try to find out the cause to prevent you from giving up and you will be able to work your next workout full of energy towards your goal.
Too many 'off' days can increase the chance that you will throw in the towel and stop exercising. In fact, more than half of the new athletes stop within three to six months after starting a training program. The reasons vary from emotional state, diet, sleep pattern or many other factors. But you can better recognize poor training and find out what the cause is or even better: what can you do about it?
Think positive
Your way of thinking can make or break your training. If you keep repeating that you hate the practice you're doing, it will ruin your entire workout. Instead of thinking that you are tired, have pains or do not like sports, it is best to replace these negative thoughts with positive thoughts. You can do this by thinking: I feel good, I went to the gym anyway, I kept my schedule, I now achieve my goal earlier.Focus on the quality of the movement and do not be negatively influenced by your own thoughts. Continue and your confidence and performance will improve.
Complete cure
Whether you have twisted a muscle in your back or an ankle injury, give your body the peace it needs to fully recover. Starting too soon can make the injury worse, the recovery process will take longer or the injury can even become chronic. Consider an alternative where possible. Is walking not so good, then go swimming or cycling. Choose a day of rest longer than an extra week of recovery.
Not on an empty stomach
Are you trying to lose weight by exercising on an empty stomach? Then stop it, it even turns out to be counterproductive. A pre-workout snack provides energy for the activity and improves your feeling during training. It is recommended that you choose a combination of carbohydrates and lean proteins about 45 minutes before you start exercising. For example, choose a spelled cracker with hazelnut peanut butter or curd cheese with berries and honey.
Wrong food choices
Eating the wrong products can even be worse than not eating before training. A too fatty meal can cause a 'heavy' feeling on the stomach which makes it uncomfortable to exercise. In addition, eating too quickly can cause nausea. Give your body two to four hours to rest after eating a meal. For small snacks, 30 minutes to an hour of rest is sufficient. Choose a smoothie in the morning, which is easy to digest, provides sufficient energy and also offers hydration.
Lack of sleep
Too little sleep is a real 'workout killer'. If you do not sleep enough, it will disrupt your natural biological cycle. As a result, you may feel weaker because your body is in power saving mode. Various studies with athletes have shown that their sports performance improves considerably with an hour more sleep. An adult needs an average of 7 hours of sleep per night, but this can vary per person. Try going to bed an hour earlier and experience how you react to it the next day, bet it feels better?
Take a break
Rest and recovery are perhaps the most important factors for a successful training schedule. So it's not just about determining the intensity, frequency and duration of a workout, but the recovery period that your muscles need to 'repair' themselves ultimately determines your physical condition. How much recovery you need depends on the intensity of the training, so more intense training requires more time. Make sure that you do not over-train yourself, which causes reduced performance and an increased heart rate at rest.
Drinking too little
Only a small degree of dehydration can cause a major impact on sports performance. A moisture deficit of 2% is proportional to a decrease of 10% in your performance. As dehydration worsens, performance also decreases further. You can recognize it because you feel tired, listless and dizzy. Headache and muscle cramps are signals that your body gives when it is in a dehydrated state. The color of your urine can tell a lot about this. Light yellow means that you are well hydrated, but the color of apple juice or even darker means that you have drunk too little.
You set too high demands on yourself
Set goals that challenge you without being unrealistic to prevent you from giving up before you start. If you are not sure how to take the right, feasible steps towards your goal, ask someone who knows about it. With the right guidance, you are not alone, you can solve inconveniences together and adjust your training if necessary. On the other hand, don't be afraid of failing. Try something new, make your own training schedule and listen to your body.
One thing you can also try is loosening up your hip flexors which many people ignore!
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