In this OA guide, we’ll go over the four habits you likely have that are killing your physical gains. Cutting these patterns out of your daily routine is critical to experiencing sustained, long-term improvements in your physical performance.

Your body is like a machine – without the right fuel, it can't perform at its capacity. If you’re eating a low-quality diet, your body is missing the critical nutrients, macros, minerals, and vitamins that it needs to function and recover. When it comes to your diet, there are three general errors that you can make:

1. Not eating enough calories.
2. Eating too many calories.
3. Eating the wrong foods.

If you do any of these things, your physical gains will suffer. If you aren’t eating enough calories, your body won’t have the fuel it needs to perform. Your physical output will drop, your recovery speed will decrease, and you’ll likely feel lethargic. In addition, not eating enough causes several secondary side effects like headaches, irritability, fatigue, and much more. If you’re suffering from eating too little, ensure that you make time in your day to prepare and eat sufficient meals. If your schedule is hectic, you might want to consider meal-prepping portions in advance.

Overeating has the inverse side effects of not eating enough, but it’s just as harmful. When you overeat, you are taking in more calories than your body burns. It’s important to note that overeating is not the same as maintaining a calorie surplus to gain mass. Surplus is a calculated, strategic increase in calorie intake; overeating is a loss of control over your diet. Oftentimes, overeating isn't caused by hunger but rather by boredom. When people don’t have anything better to do, they’ll raid their pantry. If you’re overeating, portion your meals and set strict eating times. Only eat when it’s time to do so – not when your brain tells you to visit the fridge.

Finally, you might be eating the right amount of maintenance calories for your level of physical activity; but you are eating the wrong foods. A lot of bro scientists live by the saying, “calories are calories.” Unfortunately, the 500 calories you get from a fast-food burger aren't the same 500 calories you get from a balanced, healthy breakfast. The macro numbers might be the same, but providing nutrition for your body is more complex than just measuring carbs, fats, and protein. We talked about this in-depth in a previous OA guide, but paying attention to the types of calories you’re ingesting is key to long-term physical growth. Read our OA guide on How to Eat Like a US Army Green Beret to learn more about optimizing your diet. 

Every day, modern society becomes more dependent on electronics and technology. That’s not necessarily a bad thing – today’s world is more connected, efficient, and knowledgeable than it has ever been. But with these improvements in technology comes the potential for developing bad habits. Many people (especially the younger generations) are addicted to their phones, tablets, and laptops.

If you fall into this demographic, we have some bad news for you: too much screen time is killing your physical gains. If you’re spending hours every day staring at a screen, you are depriving your body of the movement for which it’s designed. To make matters worse, the typical posture when using devices (shoulders hunched, head forward, pelvic tilt) weakens your posterior chain and can do permanent damage to your posture over time. 

If you have a job that requires spending long hours on the computer, find opportunities to move around often or invest in ergonomic office equipment like a standing desk. 

Out of all the bad habits on this list, staying up late and sleeping in is the most common. Let’s face it, staying up and sleeping late is comfortable and enjoyable. Many people get a second wind in the evening that causes them to stay up late watching tv, snacking, or going out with friends. Doing this every once in a while is okay. Taking time to relax and deload is crucial to your physical and mental health. But if you find yourself staying up late and sleeping in regularly, your gains are suffering.

The morning is one of the best times to workout. Testosterone levels peak in the morning, allowing you to perform better than any other time of day. Not to mention, you get to do your workout before any other activities fatigue you, gyms are usually empty early in the morning, and training is a great way to wake up and start your day. To learn more about creating a winning morning routine, read our OA guide on how to Start Your Day Like a Green Beret.

If you read our OA guides often, you’ll know that we stress surrounding yourself with a community that will push you to grow. The truth is, most people spend time with friends who make them feel comfortable and satisfied. The problem with this might not be immediately apparent, but surrounding yourself with the wrong people can do more harm to your physical gains than you realize. If you’re the strongest, most capable person in your community, you must find a new tribe – a group of people who will challenge you and push you to improve.

Finding a community of like-minded, motivated individuals can be challenging. That’s why we created Operators Association. When you become an OA Aspiring Operator, you get instant access to a 900+ member community of future, current, and retired SOF operators. You also unlock hundreds of exclusive podcasts, a weekly accountability group, and many more elite perks! If you’re on the SOF pathway, being an OA member is a must. Click here to check out our membership packages and get started today.