Did you know that alcohol can reduce the GH by up to as much as 70% in the 3 days following? GH is the hormone responsible for stimulating cell growth and optimal bone growth. It helps us grow and maintain muscle
Mass. Occasionally having a couple of drinks shouldn’t compromise your fitness goals, but consider bringing down intake to an absolute minimum. What is occasionally? 1 drink every couple of weeks for women and 2 for men? Now, this isn’t the recommendation in a health context alone, but taking into consideration you that you are trying to build muscle and change your physique. Also, it should be taken into consideration the negative effects alcohol has on recovery times should be taken into consideration. Piece of advice? Just don't drink after workouts! Additionally, a lot of drinks are loaded with sugar, meaning extra empty calories that you certainly don’t need.
#2 Put on your workout clothes once a day
Put on workout clothes once per day, whether it is after work or before (if you don’t work super early), in order to motivate you to get a workout in your day! Lay the clothes out the night before or pack it in a gym bag and stick it in the car. So many times in the past, after work or any event for that matter, I wanted to do outdoorsy activities and I knew that if I went straight home it was very unlikely that I was going to go inside, change, and drive back to that park I drove by or the gym, which were both on my drive back home.
Making keeping a clean set of workout clothes and gym shoes every day or every week will make it easier to try! Finding shortcuts is necessary to success, in this context at least. If you’re a person that works from home or doesn’t have a set work schedule, make it a custom to put on exercise clothes when you wake up in the morning.
#3 Energy filled snacks!
Too tired after work? Stick a protein bar and an apple (or fruit of choice) in that same bag and a naturally flavored energy packet that you can mix into a bottle of water. Give yourself a few minutes in the car before going in or out (if you like jogging trails like me).
#4 Create the right environment for yourself
As you’re sitting in the car having your pre-workout snack, this is also the perfect time to mentally prepare yourself for that next hour of crunch time. Consider putting an uplifting playlist and go through a made up mental routine in your head. Sounds over-the-top but honestly sometimes we have to create the environment we need in order to get ourselves to do what we really want (when we don't temporarily want to). Also, often times, a few deep breaths is all we need to get a boost of extra energy.
I am sure there are plenty other routines or tips you’ve already tried and have worked for you. We would love to know your tips as well! The important thing is to adapt an idea to your own life, and make it your own perfect formula.
Creating this discipline in your life will soon enough become a habit, but its important to give it time and be consistent so that you make your body and being accustomed to receiving the reward and satisfaction felt after a workout.
This increase in the frequency of rewards trains our brain to habit formation. The domino effect you will experience from building exercise habits will likely translate into every other area of your life so its important to plan ahead and find creative ways to prioritize and make it work for you.
#5 Cut down on refined sugars
Keeping your insulin levels moderate throughout the day will prevent you from crashing so it’s best to stick to wholesome snacks loaded with fiber and protein to prevent more sugar cravings throughout the day and possibly compromising the work your putting in in your workouts!
#6 Engage with fitness/health research
Exposing yourself to new information from the industry you are making your daily life a part of will keep you not only motivated but in sync with the latest fitness research. This could be physical books, magazines, or podcasts, which might inspire you to learn more about other kinds of exercises or activity types, find pro athlete, nutritionist, or trainers who motivate you. It will even allow you to experiment with different workout programs and you might find that something else works better for you. Additionally, it’s a way to keep things varied and interesting, as many people find working out boring!
You never know what might spark your interest! Downloading audio books is an easy way to keep yourself informed and engaged. It might even spark a new conversation with a gym buddy and increase your confidence in fitness knowledge.
This new year calls for a true fitness transformation, no matter how big or small the goal!