Avoid these mistakes that can be holding back your gains
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
- relieves stress
- reduces sexual tension
- helps you get more satisfying sleep
- improves your mood
- helps you relax or reduce anxiety
- helps you learn more about your sexual desires
- improves your sex life
- alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.