The most important and healthiest habits besides gym training

When we talk about a healthy lifestyle and exercise, we often focus only on how to train in the gym. But in fact, in addition to exercise, several habits play an important role in helping the body and mind achieve optimal form. Be it sleep, nutrition, fluid intake or even regulating alcohol consumption. In fact, these same factors help determine how successfully and quickly you achieve your training goals. But let's take a closer look at what are the habits that are worth remembering to get the most out of your workouts.

Regular and high-quality sleep

We all know that sleep is good, but it's not just a "nice thing", it's vital, especially if you're training intensely. Muscles actually grow and repair when you sleep, meaning the work you do during the day starts to pay off at night. If you don't sleep well, your body won't recover enough and this can also lead to overtraining. Studies show that it's recommended to get 7-9 hours of sleep a night, but as they say, people are different and you have to figure out for yourself how much sleep is right for you. It's also worth thinking about your sleep environment - a dark room, a quiet space, less screen time before bed can significantly improve your sleep. Also, your last meal and increased fluid intake should be at least 2 hours before bedtime. Too little sleep also increases the stress hormone cortisol, which can interfere with weight loss and muscle growth.

Balanced and healthy diet

There's no getting around the fact that nutrition is the key to successful training. If your body doesn't get enough fuel, your results will be half-baked. Proteins help build muscle, carbohydrates provide energy, and fats support hormonal balance (you can read more about nutrition in our other blog). Vitamin and mineral intake is also important - these are the body's "little helpers" who help you in every aspect. However, if you can't get everything you need from your regular diet, supplements can help. Creatine, for example, has become the best choice among supplements, as it has been extensively studied and the results do not disappoint. We definitely recommend getting a blood test from time to time, as it gives a better picture of what's really going on in your body. Personally, we have used Synlab's services, where one blood test costs around 100 euros, which is definitely worth it.

Fluid intake or hydration

Hydration may not sound like much, but it’s actually crucial during exercise. Your body is made up of a large amount of water, and if you’re not drinking enough fluids, your performance will suffer. Water supports digestion, muscle function, and also helps you absorb nutrients better. When you’re exercising intensely, your body needs more fluids. It’s said that at least 2-3 liters of water a day is optimal. If you’re not sure if you’re drinking enough, it’s helpful to monitor the color of your urine – if it’s too dark, your body needs more fluids, but if it’s too light, you might even be drinking too much water.

Stress management

The mind and body go hand in hand. If your mental health is poor, your training results will also be poor. Stress increases cortisol levels in the body, which inevitably leads to slower muscle recovery and decreased performance. In addition, chronic stress can cause sleep problems, and that's a double whammy. That's why it's important to find ways to maintain mental balance, whether it's meditation, yoga, or just an evening binge-watching of Netflix. These simple activities will help you recover mentally and improve your physical performance.

Recovery and monitoring techniques

Once you've finished your workout, recovery begins. If you don't recover, you could be doing more damage to your body. It's easy to overdo it at the beginning of your workout because you're motivated, but your knowledge may not be the best. It's important to emphasize the importance of proper technique, especially when lifting weights or doing intense workouts. Recovery isn't just about passive rest - stretching, light exercise, or massage can be a big help. A physical therapist or massage therapist can be the extra key your body needs to be even more resilient and stronger.

Consistency and moderation

Gym results don't happen overnight, it's a process. Consistency and moderation are the keys to success. If you go too fast and train too much, you won't improve your results, but you'll end up overloading yourself. The best way is to find a balance - to train consistently, but also give your body time to recover. Rest days are not for laziness, but are necessary so that the body can grow and get stronger. Long-term goals help you stay focused and track your progress. The key to success is not motivation, but daily discipline.

Effects and moderation of alcohol

Alcohol may be great for socializing, but it's not your best friend when it comes to training. Excessive alcohol consumption slows down muscle recovery by interfering with glycogen replenishment and increasing inflammation. It also reduces the quality of your sleep, which means you won't feel as energetic the next day. If you're serious about training, keep alcohol in moderation—and avoid it before big workouts or competitions to help your body perform at its best.

                                  
Summary

Ultimately, fitness isn’t just about lifting weights or sweating it out on the treadmill—it’s a holistic approach that encompasses a number of lifestyle choices. Sleep, nutrition, hydration, stress management, recovery, and moderate alcohol consumption all play a big role in how your body recovers and develops. Consistent, balanced training and a healthy lifestyle are the keys to success. If you can incorporate all of these aspects into your routine, you’ll be well on your way to achieving both physical fitness and mental balance.

Sources used:

1. National Sleep Foundation – The impact of sleep on athletic performance and recovery

2. Harvard TH Chan School of Public Health – Balanced nutrition and the benefits of creatine during training

3. Mayo Clinic – Fluid intake recommendations and the impact of dehydration on exercise

4. American Psychological Association – Effects of Stress on Physical and Mental Health

5. Journal of Sports Science & Medicine – The effects of alcohol on muscle recovery and athletic performance