Habits that Sabotage Your Fitness Goals

Keeping fit is a challenge in itself. And when you add some bad habits in the mix, you may inadvertently impede your own progress. Staying fit is a holistic approach that includes maintaining a healthy weight, getting regular exercise, and eating right among others. But this can be harder to accomplish if you fail to build habits that support your fitness goals. Some of the many ways you can derail your own progress include:

Keeping late hours
sleeping-690429_1280 (1)
Several studies have been made on the benefits of sleep. And the results all seem point to the beneficial effects of getting enough sleep to your wellbeing. Research even suggests that chronic lack of sleep may lead to weight problems like obesity. Keeping late hours shortens your sleep time and so does poor sleep quality. If left unchecked, it could result to sleep deficits that leave you feeling more tired. What usually happens is that your body will try to ward off the fatigue by relying on sugary foods and drinks to get much-needed energy. If the cycle continues, you are essentially sabotaging the work you have done to stay fit.

Making unhealthy food choices
Exercise alone is not enough to stay fit. You have to balance it with a good diet. Your body needs essential nutrients that you can only get by eating the right foods. If you are committed to a fit and healthy lifestyle, you have to pay more attention to what you fuel your body with. A diet consisting mostly of high-calorie, sugary, and fatty foods will make it harder for you to keep a healthy weight. Overeating likewise means you have to put more time on exercise to burn excess calories. To stay fit, you need a balanced diet consisting of fiber-rich carbohydrates, lean protein, a wide variety of fruits and vegetables, and healthy fats.

Skipping exercise
Staying fit is harder when you only do the occasional exercises. If you want to be fitter, you have to get active. And this means not just focusing on a workout routine. You have to incorporate more movements or physical activities into your day. If you spend several hours a day stuck on a chair at work or at home, you have to make time for some sweat-inducing activities like walking, dancing, yoga, or whatever it is that you enjoy doing.

Ignoring stress
Stress is a double-edged sword. It can be good or bad for you. Good stress can spur you to accomplish more. Bad stress can have a domino effect on your wellbeing which ultimately affects your fitness level. You can use various relaxation techniques to manage stress better. Getting quality sleep, eating right, and exercising are also great ways to prevent or relieve stress.

6 Fitness Strategies for Busy Women

fitness-1348867_1280 (1)

Let’s get real. Busy happens. And it can get in the way of your fitness routine regardless of how others may say that it shouldn’t. Sometimes there just seems to be no end in sight for all the things you need to do. But skipping a workout every time you get busy can become habitual. It becomes easier to set exercise aside thinking that you can always get back to it as soon as you have more time. Keeping fit, however, is more than the occasional workouts you can fit in your schedule. It is about making use of strategies that allow you to get the workout you need regardless of how busy you get.

1. Get it done early

There is a sage productivity advice that says, “Eat your frog first”. This can be used in the fitness context as well. Get your workout done early in the morning. Set your alarm at least half an hour earlier than usual so you can squeeze in some time for a fitness routine. Doing it first thing in the morning minimizes the chance that you will have to cancel your workout plans as your day gets busier. It is also a great way to start your day. Your morning exercise will not only leave you feeling good. It can also make you feel more energized to tackle whatever it is that you need to do for the day.

2. Ramp it up

One mistake people make when developing a fitness routine is that they start fast and strong. Doing hard and intense workouts in the beginning can put a lot of pressure on what should be a fun activity. It is easier to make exercise a habit if it does not feel like a chore. If you are still in the process of building a training regimen, you may want to start slow and easy. You can then ramp it up by frequency and intensity as you go along.

3. Keep track

Keeping a fitness journal helps you keep track of your progress. It also allows you to take note of the challenges you need to work on, if needed. Writing down goals and what you have accomplished so far make things seem more tangible. Think of it as a to-do list and source of feedback that you can review and reflect on.

4. Be flexible

Maintaining a regular fitness routine is good. Many people keep to specific workout schedules regardless of how busy they get. But if you are not one of those who can easily manage squeezing in a fixed workout time, you might want to take on a more flexible approach. You do not have to miss a workout just because you can’t go to the gym. Instead, you can get some workout done wherever you are using bodyweight exercises. Or you can work on your cardio training by doing high-intensity interval training at home.

5. Take advantage of downtimes

Use downtimes to your advantage. Get active during breaks by taking a 10-minute walk outside or by stretching your muscles. When traveling, use the time spent waiting at airports by walking around instead of just sitting at the lounge waiting for your flight. Make it a habit to get active during your spare time.

6. Get the right nutrition

Fitness is not only about getting enough exercise. It also hinges on your diet. You need to make the right food choices if you want to achieve the results you are aiming for. Lifelong fitness is maintaining the right balance of workout and nutrition every day.

  • 1
  • 2