Financial Blog

You promised yourself to finally get fit this year. Your gym membership is in place, your workout playlist is ready, and your phone wallpaper has been set to a picture of Instagram fitspo. In other words, you’re ready to go hard. But what if I told you that your hard work was going to waste as a result of some unhealthy habits? Break these lifestyle choices so you can get the body you deserve.

Your desk job might be killing you. Did you know that sitting all day increases your risk of cardiovascular disease, cancer and diabetes – even if you exercise? This is in relation to decreased muscle activity and slower blood circulation during a prolonged sit. Besides increased chances of mortality, a sedentary lifestyle is also linked to back problems, worse mental health, and belly fat.

But what can you do, since your office doesn’t have standing desks or ergonomic chairs? Well, you can start by standing and walking around every half an hour. Or if that’s distracting to your colleagues and you really have to sit, at least sit the right way. Keep your back straight, shoulders relaxed, elbows bent at a right angle, and feet flat on the floor. When you take breaks or go home, make an effort to be active. It can be as simple as choosing to stand during a commute or walking the last two blocks to your destination. After you’ve put so much effort into getting fit, standing for an extra 10 minutes shouldn’t be any harder.

Lack of sleep can also hamper you from reaching your fitness goals. By not getting enough rest, you will feel fatigued and sluggish—decreasing your motivation to work out. But this is the least of your worries. Sleep deprivation also decreases leptin—the hormone responsible for making you feel full, and increases ghrelin—the hormone which increases your appetite. Your diet will end up forgotten, and you might find yourself gaining weight rather than losing it.

The amount of sleep you need depends on your genetics. Some (super lucky) people need as few as 5 hours of sleep but most of us need 7-9 hours. Sleep promotes muscle and bone regeneration as well, so make sure to get sufficient sleep after a workout, and you will find yourself stronger and fit.

Still love going on epic night-outs with friends? Better think twice about it if you want to reach your fitness goals. Alcohol prevents you from gaining muscle definition because it reduces blood flow to the muscles, making you weaker. In addition, your metabolism is affected because it decreases testosterone and increases estrogen causing fat build-up and water retention. These effects remain even if you don’t drink right before or after a workout. In addition, alcohol lowers inhibitions so you might not be able to stop yourself from munching—increasing unnecessary calories.

While alcohol has its health benefits in moderation, do take note that it’s not going to help you get the body that you want. So volunteer to be the designated driver on your next night-out.

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