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6 Patterns of workout that everyone should adopt for better fitness

If you're curious why it feels hard as ever to meet your exercise objectives, it might have little to do with how many reps you're cranking out.

6 Patterns of workout that everyone should adopt for better fitness

If you're curious why it feels hard as ever to meet your exercise objectives, it might have little to do with how many reps you're cranking out or your miles on the treadmill. Equally relevant is your fitness schedule and your habits outside of the gym. Such poor habits will destroy your exercise and have a long-term impact on your wellbeing.

1. Bad Form

Whether it's a lack of clear instruction, not asking for help, or being new to the gym, often people don't know how important good form is while exercising. Exercising in the wrong manner may be detrimental to your joints and muscles, and can reduce your exercise results. Make sure you know the correct type from the get-go from a certified teacher or specialist. Poor practices later in the game can be challenging to get rid of.

2. Working-out on an Empty Stomach

Experts recommend fueling your body before you start exercising. Jay Cardiello, a fitness expert and ISSA and NSCA-certified strength and conditioning specialist, says fasted cardio—AKA doing cardio on an empty stomach in the morning—can be both good and bad for your body, but it's not sustainable. Instead, he suggests getting in your glucose before starting your workout. That's because when your blood sugar is too low, your body extracts glycogen from the muscle tissues once it runs out of available glycogen. What does that mean, exactly? You start losing muscle instead of building it. Yikes. Not to mention low blood sugar will even induce dizziness and fatigue during the exercise, so consume a pineapple, berries, or low-fat yogurt for 45 minutes before you attempt to miss such unpleasant side effects.

3. Too Much of Cardio

Cardio can burn lots of calories, but overdoing can minimize strength, cause muscle atrophy, and even lead to plateaus that cause fat loss. And, if you're on a strict diet plan and combine it with a cardio overdose, your muscles can get a toll. Karina Baymiller, a powerlifter, recommends "a couple 15-minute HIIT or fitness exercises a week to keep your weight loss going and endurance." (These Instagram Girls Would Inspire You to Try Powerlifting.) Instead of overcompensating with exercise, concentrate on strength training and try fine-tuning your food habits — a balanced diet is, after all, the basis of any successful, long-term lifestyle.

4. Starving or Eating all the Wrong Food

Too many people think they can help them lose weight by skipping meals, but that is far from true. After working out, you need to eat, and eat right. Alternatively, "the body tears down proteins into amino acids to turn them into glucose," says John Ivy, Ph.D., University of Texas chair emeritus of kinesiology, and the system will eventually try to kill itself. Avoid eating refined or processed foods, and aim for a good mix of carbohydrates, proteins, and healthy fats. (Here are 6 Wise Food Snacks Following Workout.)

5. Not Enough Sleep

Adequate sleep will rebuild the muscles. You can't workout in high strength without it, so muscles are tired from yesterday's gymnastics sesh when they couldn't heal themselves. Not to mention sleep helps relieve tension, which in effect reduces the amounts of cortisol responsible for regulating the output of testosterone and HGH to metabolize the food. All this is to mean you can strive for 6-8 hours of sleep, but that amount can be personalized for everyone.

6. Protein-Deficient Diet

Protein is key to helping the body heal from exercise and helping to strengthen sore muscles. A protein-rich diet helps increase your body's fat metabolism, as you burn more calories while digesting and it takes longer for protein to break down. Research backs it up: studies show that the body absorbs up to 30% of the calories that protein receives during the digestive cycle, so load up with every meal — even breakfasts.

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YourFitnessRink - Fitness and Health Matters: 6 Patterns of workout that everyone should adopt for better fitness
6 Patterns of workout that everyone should adopt for better fitness
If you're curious why it feels hard as ever to meet your exercise objectives, it might have little to do with how many reps you're cranking out.
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YourFitnessRink - Fitness and Health Matters
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