Do you find yourself spinning your wheels when you go the gym, not really knowing what to do or maybe you are working out really hard but you can’t figure out why you are not losing the weight you want? Here are 5 common mistakes that if you are doing will cause you a lot of aggravation and time. Make sure this isn’t you.
1- Not getting stronger and increasing muscle mass. If your goal is to lose fat, then increase your muscle mass and that will increase your metabolism (burn more calories/fat throughout the day). You’ll be stronger, toned, lean, and rid of cellulite. Establish a consistent routine, ideally 3 times a week.
A) Lift heavier than you did the last time, even if it is for one repetition, and build on that.
B) Slow down. Unless you are doing power-lifting moves or kettlebell swings (both are great), you should not be using momentum.
C) Change up the workout program, the amount of repetitions, the rest periods between sets, the lifting tempo, or the amount of sets you do. Changing the demand on your muscles keeps them from adapting to the same routine.
2- Spending too much time doing ab exercises in hopes of losing belly fat. Your abs may be strong and developed even if you can’t see definition. A layer of belly fat will cover up any definition you may have. An amazing coveted 6-pack, takes amazing work. Most of the fat around your belly is a result of your nutrition. Exercises to reduce belly fat should include interval cardio training and super-sets using high intensity, full body combinations like squats, pulling and pushing exercises.
3- Thinking that you have to spend a long time doing cardio - Long slow cardio is not an effective way to burn fat faster; there are more effective ways to burn calories.
Does this sound familiar? Suppose you start out at 20 minutes walking on the treadmill. Next, you increase it to 30 minutes and so on… until you are walking an hour or more, but you can’t understand why nothing has changed in all that time. Your body has efficiently learned to adapt to the demand you are placing on it. Now it doesn’t need to burn as many calories in order to walk longer. In fact, it becomes very efficient at storing fat and burning off muscle!
Have you ever watched someone reading a book or talking on the cell phone while on cardio equipment… sometimes for over an hour? Who will burn more calories? The steady walker or the person who is totally focused, breathing hard, sweating and giving it their all-out, either with more resistance or speed?
Just as you would increase the weight load with strength training to get stronger and build lean muscle mass, when it comes to cardio, you need to increase both intensity (how hard) AND duration (how long)… and vary the type of exercise.
4- Not having an action plan when it comes to your exercise - Without knowing what specific steps you need to take, or simply showing up at the gym mindlessly, your ability to change your body or stay consistent with your exercise will be compromised.
If you are doing the same routine, same weights, cardio workout, even if it seems you are working hard… you are probably getting the same results. This is not a plateau, this is feedback that you need to change what you do in order to improve or get to the next level.
Changing it up will also keep you inspired and motivated… and ultimately, change you.
Don't know how to change it, that is what I am here for. You will save you a lot of time and trouble in the long run. Realize you are well worth it.
5- Having an exercise plan that is not aligned with your values - If your goal is to go to the gym regularly but your time there conflicts with job, family, etc., then a gym membership might not be money well spent.
Your desire to exercise needs to be strong and compelling for you to do it. This does not mean if you have too many responsibilities that you can’t workout. On the contrary, without your health, your other responsibilities will be a moot point. You already know that some of the busiest people find time to work out!
If you hate working out at a gym, chances are you will get bored and drop out. Weight training and cardio machines are not the end all and be-all. They are efficient and get the job done, but if a gym routine is not aligned with your lifestyle or you simply hate it, you will probably quit in the end.
I just had a conversation with someone today who was getting “advice” from a marathon runner. He was trying to tell her she needed to run in order to lose fat. Of course running might indeed make her lose fat but she told me she hated to run, especially outside.
She asked me if she could get the same benefit from dancing. Well, I asked her… have you ever looked at some of the bodies of professional dancers? She immediately saw possibilities where before she only saw limitations.
So what could you do that fits in your lifestyle, burns a lot of calories and you can still have fun?
Until next time,
Live Active........Live Healthy..........Live Happy
Charis
Charis
