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5 Things You Can Do To Rebound From A Skip Day

5 Things You Can Do To Rebound From A Skip DayPhoto by Ryan Moreno

Originally Posted On: 5 Things You Can Do To Rebound From A Skip Day (tfclarkfitnessmagazine.com)

 

You fail victim to a skip day but do not fear. You can rebound from a skip day. A Skip day can obliterate your fitness goals and be a warning of something more serious. The two most essential factors in any workout program are consistency and compliance. Skip days are the worst thing for your self-esteem. Why do you think you feel so guilty on skip day? Here are the top reasons people skip workouts:

  1. Not Enough Sleep
  2. Too Busy
  3. Chronic Fatigue
  4. Injuries
  5. Boring Workouts

The good news is that a few skip days will not hurt your progress. A skip day can be useful for you. A skip day is your body’s way of telling you that you are working too hard. Occasionally you need to take a day off. On the other hand, a skip day could be your body’s way of telling you that your workout plan is not the right one for you. If you find yourself hating or dreading your workout, then you need a new workout plan. Not every workout program is the right one for you. The best workout for you is the one that you enjoy and gives you positive results. There are many ways to build muscle and burn fat, but that doesn’t matter if you can’t stick with it.

Here Are the Top 5 Ways to Rebound from a Skip Day

1. Focus on Your Diet

When it comes to building muscle or burning fat, your diet is 70% of the process, and your workout is 20%. When you skip your workout, make sure you don’t take a break from your diet. To rebound from a skip day and reach your fitness goals, eat a perfect diet. Eat foods that are high in protein, zinc, vitamin D, potassium, and magnesium.

If you are trying to burn fat, eat many green leafy vegetables with low calories, high fiber, vitamins, minerals, and water. There are four reasons we eat food. They are for energy, medicine, satiety, and pleasure. When you skip your workout, you need to eat for your health and fitness and not for fun. Use a skip day as a springboard to get ready for your next workout. What better way to do that than by giving your body the fuel and resources it needs to build and repair.

2. More Sleep

You do not build muscle in the gym. You create it in the bedroom. It is during sleep that your body rebuilds and repairs. The essential hormones: Testosterone, IGH, and HGH are at their highest level while you sleep. Sleep also places the body in a fasted state, which means extra time to burn body fat.    Your rest is a part of the springboard that will get you ready for your next workout. A skip day can warn you that something is wrong. You need to be proactive and not ignore a skip day. Your concerns are valid. You should pay attention to a skip day but not worry or feel guilty.

3. Stand More

Experts say that sitting is the new smoking. Sitting is not like sleeping. Sleeping is a natural activity that your body uses to repair and rebuild. Sitting is not a biological activity. The only reason sitting is possible is because society created chairs. Sitting puts a lot of pressure on your skeletal system. It also deactivates muscle groups in the butt, legs, back, and stomach.

When you sit incorrectly, you can deactivate every muscle in your body. Sitting puts a lot of pressure on organs. It also forces them into positions they are not familiar with, which causes them to re-adjust. The heart and lungs are two organs that are affected by sitting. It changes the flow of air and blood through the body. By standing, you put all your muscles to work. It allows your organs and body to function as nature intended.

4. Natural Activities

Sometimes your mind needs a break or a change of scenery. Scientific research reveals, changing the direction you travel to work can significantly reduce stress. You are human, and like other humans, you get bored and love to try new things. Biological activities like walking in the park, going on a hike, swimming, or playing basketball allow you to exercise in an unstructured environment. Playing can be a viable substitute for working out. It beats doing nothing on a skip day.

Also, washing the car, cutting the grass, and cleaning the house is fair game for natural activities. You can use them to prevent a skip day from sabotaging your fitness goals. Natural activities aid the mind and body. They build muscle and burn fat. Most biological activities are compound exercises. They require you to use your entire body. Using your whole body, you work all of your muscles, burn more energy, and activate hormones that yield better results as you sleep.

5. Fitness Research

No doubt you have heard the saying “knowledge is power” well, it is true. The more you know, the less you do, and you even get better results. For example, you may be more suited for cross fit than weight lifting. Who can say why we like what we like, but it is not wise to fight yourself? There is always more than one way to do something. It is best to learn as much as you can about your options. That way you can choose the best option for you.

In addition to learning, research also sparks your interest and keeps your focus on fitness, which will prevent you from having too many skip days. You are not a machine, and don’t feel guilty or get mad at yourself for not acting like one. Your workout, diet, and everything else you do must fit your lifestyle and personality. By doing fitness research, you can discover what is best for you.

Here is what a skip day could look like for a morning workout.

The focus should be on cooking breakfast. You will not go to the gym, which gives you the extra time to eat a good breakfast. You can cook an omelet with spinach, bell peppers, onions, cheese, and bacon in it. Eggs are a superfood, and it’s hard to match them for protein and nutrients.

Take your time. The goal is to burn energy and get enough protein and nutrients for a reasonable number of calories. After breakfast, go to work and make sure you stand more than you sit. For lunch, drink one or two protein shakes depending on your calorie needs. Spend the rest of your lunch walking. After lunch, go back to work and spend your afternoon standing and networking with colleagues. Make sure to drink more water and take an extra restroom break or two.

After work, you can walk around the park and think about your goals, dreams, relationships, and life. Then stop by the grocery store. Park further away from the grocery store. Take time to be curious and friendly with others. While at the grocery store, stay out of the center aisles. Buy some fish (salmon or red snapper), avoid catfish and tilapia.

Also, buy vegetables, fruits, and potatoes. Then go home and cook the fresh food you just purchased.  For dessert, eat a bowl of raspberries, blackberries, and strawberries. Don’t forget to flush it down with water. After dinner, you can do an hour’s worth of fitness research – read an article, watch a YouTube video, or check out a new workout program or soundtrack. After that, take a hot bath and retire to bed early.

Here is what a skip day could look likes for an afternoon workout.

The emphasis should be the same, but the times will be different. It is crucial to building your prevention strategy around 24 hours. The only difference between a morning and afternoon workout is when you perform your interventions.

  • begins – after work
  • walk in the park
  • grocery shop
  • cook dinner
  • complete fitness research
  • take a hot bath
  • go to bed
  • cook breakfast
  • go to work
  • stand more frequently at work
  • drink water and take extra restroom breaks
  • ends – driving home
Conclusion

A skip day is a concern, but it is not a negative if you handle it the right way. Your health and fitness are a cumulative and balanced result of many different factors, including your diet, biological activities, sleep, relationships, and workout. When you slack in one area, you can make up in another place. Instead of worrying about a skip day, change up your routine while still focusing on your health and fitness. Also, use your concerns about your skip day as a reflection and teachable moment.

Consider what your skip day may be saying about your workout. You could be working out too hard. Also, your workout may not be the right fit for you. A good workout is compatible with your personality and lifestyle. You should look forward to the gym. Too many skip days could be a sign that there is a problem with your workout. If you have a trainer, keep the communication lines open. Always let them know what you are experiencing and thinking. Your health and fitness are your primary asset. Whatever you do, make sure it works for you!

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