If you’ve been consistently working hard in the gym, but can’t seem to achieve noticeable results, it could be because your habits outside of the gym simply don’t support your goals.
Yes, no matter what your goal may be, exercise is an important component of any fitness program. But unless you’re an elite-level athlete, most of your time is spent outside of the gym, and it’s where you spend the majority of your time that your decisions and choices count the most.
When it comes to getting in shape, losing weight or improving athletic performance, consistency is always key. In order to see improvements, we have to consistently integrate the habits that will help us reach the desired outcome into our everyday lives.
In other words, if you want to see results it’s important to work at all of the different factors that play a role in supporting your success.
In this case, that includes everything from your nutrition and sleep habits to your posture and stress levels.
When you’re not at the gym, make sure to focus on these important habits in order speed up the process and achieve optimal results.
Replenish with protein.
“After you exercise your muscles are more sensitive to amino acids and will begin the process of protein synthesis, meaning you should supply them with some amino acids via a protein-rich food or a protein shake,” said certified personal trainer and strength and conditioning coach Henry Halse. “Make sure you get at least 20 grams of protein to maximize the response. If you don't consume protein the body will break down other muscle tissue to help build the muscles you just worked.” This is especially true for any type of resistance workout, like weight lifting or bodyweight training.
“It's important for everyone to get tons of low-grade physical activity every day, such as walking or stretching,” Halse said. “This will increase blood flow and help you burn more calories. It will also help your joints heal faster if you constantly move them. Humans were meant to move most of the day, so sitting is counterproductive to all of your fitness goals, even if you want to build muscle.”