If you don’t catch on to these nasty little habits early enough, they’ll make sure your dream body stays out of reach. A lot of the time this causes people to give up completely on their goals and that’s the LAST thing anyone wants to happen. So to make sure it doesn’t, lets break down the 4 most disastrous mistakes you should avoid making on your diet and nutrition program.
Mistake #1: You’re Not Sleeping Enough
One of the worst things you could do to yourself when trying to lose weight is to deprive yourself of sleep. Your body does miraculous things when your eye’s are closed and when you don’t give it adequate enough time to do its job, you’ll pay the price with interest.
Our culture has glorified the idea of all nighters and running on fumes but we negligently look over their consequences. When you’re running low on rest and racking up that sleep debt, you’re triggering your metabolism to slow down and creating a hormonal imbalance that will urge you to eat more.
Solution: Make Sleep a Priority
We need to make sure we’re getting a minimum of seven and a half hours of sleep a night, if you’re not, adjust your schedule till you do. To make sure your sleep is effective:
· Set a bedtime and stick to it
· Make sure your room is as dark as possible
· Set the temp to 65 degrees
· Lock your doors and windows
· Cycle out clean sheets every three days
· Avoid caffeine and alcohol close to bedtime
And most importantly create a calming before-bed routine that is entirely your own.
Mistake #2: Eliminating Entire Categories of Macros From Your Diet
A lot of the popular trend diet and nutrition programs boast about severely limiting entire categories’ of macronutrients if not completely eliminating them. If you don’t know, your body relies on macronutrients (Proteins, Carbohydrates, and Fats) for energy and they’re imperative to growth, brain function, metabolism, and a number of other body functions.
When you remove them from your diet your denying your body the nutrients it needs to survive and the repercussions can be sickening, you’re likely to experience:
· Serious vitamin deficiencies
· High Cholesterol
· Muscle cramps
· Catabolic muscle loss
In serious cases its even lead to heart disease and an increased risk of several different types of cancer.
Solution: Eat Smart
Instead of bouncing around from one extreme to another, create a well-rounded diet. If you have no idea where to begin, I suggest you figure out what your goal is and then look around online for a macro nutrient calculator. There all over the place and can give you a good idea of how much of each you should be consuming on a daily basis. Its also important to eat 4 to 5 times a day, usually within thirty minutes of waking and then every 3 hours after that. Make sure to avoid eating large portions after 7 o’clock because this is when your metabolism is at its slowest.
But I do suggest drinking a protein shake before bed to aid in protein synthesis. To make it easier I suggest finding a solid program, but be careful you have to make sure you choose the right one.
Mistake #3: You Skip Breakfast
Whether its because people think they can shave a few pounds by skipping it or they feel they flat out don’t need it, a large majority of our culture skips breakfast. What you need to understand is that when you lay your head down to sleep for 8 plus hours, it’s the longest fast of your day. When you wake up and don’t eat your body goes into starvation mode because it doesn’t know when it’ll eat again. Starvation mode will trigger your body to store your next few meals as fat and will break down muscle tissue to provide energy. All of which is counter intuitive to your fitness goals.
Solution: The Right Meal and The Right Time
You need the perfect blend of Complex Carbs, Protein, and fats. The protein will help curb appetite and aid in muscle growth, the right carbs will provide long lasting sustainable energy, and the fats will help improve brain function.
For example you could make a few scrambled eggs with a side of whole-wheat toast and natural peanut butter. If you’re in a hurry throw a protein shake together that has all of the macros you need or find one that already has the levels you’re looking for.
Mistake #4: Too Much Exercise
Believe it or not you can over exercise and lucky for you, if done properly, less is more in this department. Proper exercise goes hand in hand with a Diet and Nutrition Program, but a lot of people over compensate. If you’re in the gym 5 or 6 days a week you’re overdoing it. You have to give your muscles time to rest and recuperate and this rest is as important as the exercise itself. If you don’t it can lead to injury, poor sleep and insomnia, depression, anxiety, irritably, and a number of other unnecessary side effects.
Solution: Quality over Quantity
You have to remember its 80% nutrition and 20% exercise so back your gym time down to 3 or 4 times a week and spend the extra time shopping and preparing smart meals for yourself.
As far as exercise, focus on strength training and weightlifting, don’t go over and hour, and target two muscle groups a day. I suggest;
· Chest and Back day + ab workouts
· Leg and Shoulder day + HIIT cardio
· Biceps and Triceps day + ab workouts
· Off days – casual cardio – keep your heart rate up
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