10 Ways You're Holding Yourself Back

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10 Ways You're Holding Yourself Back

Stop making these workout mistakes and start seeing results faster.

Sleep is the time when muscle-building growth hormone surges in the body. If you have trouble catching enough z’s, consider a 2013 study from the journal Acta Physiologica, which suggests avoiding caffeine and booze for as many as six hours prior to bed to improve sleep quality. Aim for at least eight hours of sleep each night. If you’re tired despite sleeping well, you may have allergies or sleep apnea; see a doctor.

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