Taking care of your health shouldn't be too complicated. I mean if you really think about it, it all boils down to eating, sleeping, and moving. The three basic things listed below should be all you need to be healthy physically and mentally.
Sadly, there are so many sources out there that claim to be the absolute way to make you healthy. These 3 mistakes are costing you time and money.
Taking Shortcuts When Working Out
Many people start out 100% when starting a new fitness routine. A lot of people cut out trigger pointing and stretching to save time. But the truth is, that this can cause injuries, which will actually cost you more time and money.
Do this to fix it:
Your workout routine should look like this:
1. myofascial release with a foam roller or lacrosse ball.
2. work out - whether it's cardio or weight lifting.
3. stretch your muscles.
Another thing people do to 'save time' is sleep less hours each night. Some people stay up late at night trying to finish work or catch up with house chores or other responsibilities. But you have to sleep in order to allow your body to regenerate. This is going to hurt your physical and your mental health.
Do this to fix it:
I can't tell you that your body needs 8 hours of sleep. Try different hours of sleep to see what your sweet spot is. For me, I need 7 hours each night to wake up refreshed. Some people may need 6 hours and some people may need 9.
It's time you get to know yourself.
Eating Too Much or Too Little
This one could take me a whole month to write and I wanted to keep this blog post pretty short. I guess I have failed already. But the reality is that you will hear a lot of conflicting things about eating.
To lose weight:
You need to eat fewer calories than you spend. Then track your macronutrients. Read this blog post for a refresher. You'll need to eat complete proteins, carbohydrates, and fats. Yes, you will need to eat ALL 3.
When I say to eat carbs, I am not talking about ice cream and white bread. I am talking about complex or slow carbs like sweet potatoes, whole grains, and veggies.
The types of fats you should eat should come from nuts, seeds, fish, and other healthy sources. This doesn't include full-fat dairy or animal fats.
To gain muscle:
You'll need to eat more calories and have a surplus, but you also have to pair this up with strength training and cardio. Don't get me wrong. I am not saying to go eat a box of twinkies then go for a workout. Let me know if you want a sample meal plan so you can get an idea.
To remain the same weight simply eat the same amount of calories that you spend.
If you feel that you are having trouble hitting your fitness goals, you should look into these three areas. Chances are that you aren't sleeping enough, you are pushing your body too hard, or not eating enough of the good stuff.
I know it can get frustrating trying to guess what is going wrong with your plan. Let me know if I can help you figure it out!