There are a lot of habits that do more harm than good, fitness expert Jenna Rizzo revealed to her 77,300 TikTok followers in a recent clip. If you know how to avoid them, you can progress much faster, according to the New York Post .
Be the best version of yourself
1. Training too hard
Expert Rizzo advises against hitting the gym multiple times a week. It won't change your body the way you want it to, and will just burn you out very quickly.
A 2021 study found that too much exercise can increase the risk of atrial fibrillation, which causes the heart to beat irregularly. It can also lead to exertional rhabdomyolysis, a severe muscle weakness. Symptoms include muscle pain or swelling, weakness or fatigue, dark urine, or little or no urine.
Dr. Niloofar Nobakht, clinical associate professor of nephrology at the University of California (UCLA - USA), said: Intense exercise that causes muscle overuse can lead to exertional rhabdomyolysis. It can also cause injury.
UCLA health experts recommend taking rest days, varying the intensity and duration of your workouts, eating a balanced diet, staying hydrated, and getting good sleep to maximize your fitness.
2. Eating too sparingly
"I'm not allowed to eat this because it's bad for me," or "I didn't exercise today so I'm eating less," or "I only eat carbs in the morning and not at night," are clearly very damaging to your relationship with food, Rizzo explains.
Experts agree that it is important to consume a variety of fruits, vegetables, whole grains, proteins and dairy.
Do not eat too abstinently
3. Trying to look like someone else
Ultimately, no matter how much you idolize someone's physique and set a goal to be like them, you're never going to be like them, says expert Rizzo.
You can eat like them, work out like them, but you won't be like them. So get that out of your head, and be the best version of yourself, according to the New York Post.
4. Being too hard on yourself
Dr. Michelle Segar, a researcher on sustainable change at the University of Michigan (USA), notes: If you accidentally overeat or don't exercise enough, instead of blaming yourself, try thinking that "any movement is worth it and everything has value, how to eventually achieve long-term goals in eating and exercising".
5. Not prioritizing sleep
Adults should get 7-9 hours of sleep each night. Chronic sleep deprivation leads to obesity, high blood pressure, high cholesterol, diabetes, anxiety, and poor mental health.
You don't need to exercise seven days a week, just three or four days is fine, says Rizzo, and you can't get good results if you only sleep six or seven hours a night, according to the New York Post.
Source: https://thanhnien.vn/chuyen-gia-5-thoi-quen-tap-the-duc-loi-bat-cap-hai-185240613233831453.htm
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