Ignore Masturbation, These 6 Factors Affect Your Workouts Even More
If you’ve been involved in the fitness community for a while, you’ve probably been informed by a gym buddy that self-pleasure can result in decreased strength and muscle atrophy. Moreover, engaging in self-pleasure before a workout is deemed a transgression by fitness enthusiasts globally.
As this article focuses on factors that affect your exercise performance more significantly than masturbation, we won’t delve into whether you should or shouldn’t engage in sex/masturbation before exercising. This topic is comprehensively covered in a prior article. Check it out here.
Elements That Influence Your Workouts More Than Sex & Masturbation
Job Stress
What’s worse than masturbating before a workout? Contemplating your supervisor during your exercise sessions. Excessive https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/stress.html is a well-documented contributor to reduced performance in all areas – both mental and physical.
While a small amount of https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/stress.html before a challenging workout, race, or competition can enhance your performance and concentration, the issue arises when you remain constantly anxious.
Stress triggers the release of cortisol in your body, which heightens fat storage and diminishes muscle mass. Cortisol also disrupts protein synthesis and tissue growth by lowering growth hormone production.
The silver lining is, exercise is known to be a fantastic https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/stress.html-reliever. Regardless of how fatigued or busy you are, you should never skip a workout session. Creating a pre-exercise routine like listening to your favorite music or practicing breathing exercises can effectively get you in the right mindset.
Poor Sleep
If you’re not getting 6-8 hours of sleep each night, you’re barely scraping by. Lack of proper rest means that no amount of pre-exercise supplements or caffeine will make your workouts effective.
Insufficient sleep can impair your body’s fat-burning processes, disrupt insulin response, and even affect your decision-making abilities. Don’t be surprised if you can’t establish a mind-muscle link in the gym if you haven’t slept well.
If you have difficulty falling asleep, establishing a routine that includes avoiding phone use in bed or turning off lights by 11 pm may be helpful. Waking suddenly from deep sleep can also cause fatigue. Consider investing in gadgets/apps that help you wake up gradually.
Inadequate Diet
No matter how intensively you train, you won’t progress if you treat your body like a trash bin. Adhering to a straightforward diet plan is one of the most effective ways to stay on course.
You should consume 6-8 meals daily, evenly spaced at two-hour intervals. Your diet should include lean proteins, unprocessed foods, and vegetables.
An often overlooked aspect of a diet plan is hydration. Dehydration can cause fatigue, headaches, muscle cramps, and prolonged muscle soreness. Drinking at least a gallon of water daily is essential for optimal performance.
Your diet plan should account for your daily macronutrient needs based on your goals. Reading labels and tracking calories should become second nature if you’re committed to your gains.
Inadequate Muscle Recovery
Skipping a day at the gym may seem like a crime, especially in your 20s, but you need to remember that you can’t perform at your best if you’re not feeling optimal.
If you’re constantly sore, consider taking an extra rest day. Training too hard without adequate https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/recovery.html can lead to overtraining, which can be counterproductive and result in muscle catabolism.
Give your muscles at least three days to recover before working them again. Rest days are a hidden blessing. Activities like yoga, swimming, and biking can provide enough stimulation to aid in https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/recovery.html.
If you’re a dedicated lifter struggling with muscle https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/recovery.html, consider using supplements. A protein, BCAA, and glutamine supplement can significantly help your muscles recover from intense workouts.
Genetic Factors
Although this might be disheartening, https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/genetics.jpg play a significant role in muscle development. You and your training partner might perform the same calf exercises and lift the same weights, but there is no assurance that your lower legs won’t stay thin while your partner’s grow substantially.
The good news is that while you may have a genetically weaker muscle group, you can compensate in other areas. Tailor your workouts to align with your genetic predispositions.
If you are dominant in slow-twitch muscle fibers, you’ll excel in activities requiring bursts of speed and power but may tire quickly. Knowing your body takes time, and discovering what works best for you takes even longer, so be patient.
Your Psychological Health Requires Attention
Immense pressure from work or personal life can sap your motivation to exercise, but deteriorating mental health can affect every aspect of your life – both mental and physical.
Symptoms of deteriorating mental health include prolonged muscle soreness, fatigue, insomnia, anxiety, muscle, and joint aches, and reduced appetite. If you experience any of these symptoms, seek professional help immediately rather than waiting for them to diminish. Letting mental issues simmer can exacerbate the situation.
Most therapists will likely recommend some form of exercise in your https://fitjourneynow.s3.ap-southeast-1.amazonaws.com/wp-content/uploads/2024/08/recovery.html plan. Exercising releases endorphins (happy hormones) that can enhance your mood and promote a sense of well-being.
While fitness enthusiasts often confuse ejaculation with wasting testosterone, they rarely discuss factors that truly hinder your progress inside and outside the gym. For gains, focus on the elements mentioned in the article.
How are your gains progressing? Share with us in the comments below. Also, don’t forget to follow Fit Journey Now on Facebook and Twitter.