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If you’ve been working out for more than eight weeks and still haven’t seen the benefits, there’s a good chance you’re doing something wrong.
Here’s what to look out for:
• Warm Up – Not warming up before exercising means a decrease in the effectiveness of your workout and an increase in the chance of injury.
• Diet – If you want to build muscle, you need sufficient protein in your diet and the right type of fuel if you want to lose weight.
• Training too long – A common physiological response to training is the release of hormones, such as testosterone and dopamine, into the bloodstream. After 45 minutes the body can move into a negative hormonal state, meaning adrenal fatigue and reduced performance.
• Training too often – Similarly, adaptations happen during the recovery period, so give your body time to recuperate, then it can efficiently build muscle and burn fat during your next workout.
• Get regular sleep – Hormones such as growth hormone and IGF-1, which help your build muscle and burn fat, are active when you sleep, so try to form a healthy sleeping pattern.
• Distractions – While workout buddies are great for motivation, talking during a workout can decrease the metabolic effect of your workout. When rest intervals increase, the body cools and metabolism slows. And leave your phone in the locker!