Is your routine at the gym harder to get through each day than the day before? It can be depressing when you hit what feels like your body’s physical limits.
Fortunately, these energy crashes at the gym are not a sign of your body giving up. Instead, feeling this way only means that your body doesn’t have the energy it needs. The only way to address this problem is to change your diet and the way you rest.
1. Your diet may not be good enough
If you’re new to working out, it can be easy to underestimate how much energy your body needs for a given amount of exercise.
Some people work out while eating very little, on purpose. Their theory is that when the body is forced to work out hard with little food, it has to burn its fat reserves. This theory has no basis in research, though.
The body doesn’t burn its fat reserves unless you truly starve yourself for days. Working out while eating little is a great way to get the body to break down muscle tissue for energy, though.
If you find that your body can’t keep up with your exercise routine, you should consider the possibility that you don’t have enough fuel to go on. Consulting a nutrition guide would be a good idea.
2. You don’t drink enough water
When your body’s dehydration level reaches 5%, your performance can fall off by a third.
If you don’t have a regular water drinking habit, the amount of water you lose to sweating at the gym can easily dehydrate you after 15 minutes of working out. It’s important to drink five or six glasses of water throughout the day when you work out.
3. You do too much and don’t get enough rest
Working out is so hard that many people are unable to commit themselves to a regular routine. It says something about your willpower if you’re able to overcome your natural inertia so well that you are at risk of overtraining.
Overtraining – training more than five days a week – doesn’t help the body build muscle, though. After each workout, the body needs time to repair itself and build up damaged tissue.
When you put your body through relentless exercise with not enough time off, your repair and rebuilding cycle never completes properly. It’s only to be expected that the body isn’t able to perform well when it isn’t allowed time to repair itself.
It’s important to give yourself a rest from your exercise routines at least two days a week. If you’ve been exercising without a day off for a month, you should give yourself a week off.
Your body doesn’t just need two days off each week. It also needs eight hours off each night. If you’re too busy to sleep a full eight hours, you should read up on how to take power naps to make up for it. The improvements will be immediate. It’s important to train with some understanding of the rest and recovery process.