08 May 2017
Common Exercise Mistakes
Mistake 1: Crunching Your Way to a 6 pack
Even if you did hundreds of reps of every day, your belly probably wouldn't get much flatter. That's because it's impossible to "spot reduce," or losing weight in one area of your body. "You can have the strongest, most chiseled abs, but if they're under a layer of extra padding, you won't be able to see them," In order to get lean, flat abs, you'll need to reduce body fat by trimming empty calories (crisps, sweets and sugary drinks) and up the intensity of your cardio workouts. MyFitZone workouts will ensure you get in tip top shape along with a healthy eating plan and you will start to see the definition you are after.
Mistake 2: Working One Muscle at a Time
Often seen at gyms, when you're using the kind of machines that only focus on a single muscle, like the chest press or lat pull down, you're missing a major opportunity to challenge your body and get stronger. You'll see better results more quickly and burn more calories if you engage several muscles groups, like your core, abs and arms, at the same time. So, rather than using the overhead press machine (which only works your shoulders), do alternating leg lunges on a bosu ball while simultaneously raising a set of dumbbells overhead. You should feel you heart pounding and your muscles burning a sign that you're getting great cardio workout while you tone!
You will see from the strength workouts using weights that there is a lot of full body workouts, I do have specific muscle group workouts but these are still incorporating an over all fat burning workout to get maximum results.
Mistake 3: Doing Low Intensity Workouts
Just running or hitting the treadmill or elliptical machine for 30 minutes a few times a week may not be enough to really elevate your heart rate above 100 beats per minute, essential for getting in shape and burning calories. If you can chat with a friend or hum a tune while you're jogging, you're probably not working out hard enough. Just by increasing your speed and intensity in 30 to 60 second intervals running hard at 6.5 miles per hour instead of jogging at 4.0 you'll start to see major improvements in your fitness level, and in your body.
Mistake 4: Skipping Meals
After a workout, your body needs a combination of quality protein and carbohydrates to help refuel and replenish glycogen levels and promote recovery. The eggs and turkey rashers are an excellent source of protein, skinny bagel (I scooped out the insides) is a great source of carbohydrates, quarter of an avocado is my healthy fats and tomatoes providing a great source for vitamin C and K.
I often see people choosing to just have protein after a workout - you will get far great benefit by combing protein with carbs - eating a good balance of both protein and carbs allows you to build muscle faster, which means you will burn more calories while active and at rest. This, in turn, helps you to lose weight and speed up your metabolism. The more active you are, the more important your daily nutrition is. It’s important to eat the right foods, nutrients and calories to support your fitness goals.
Mistake 5: Not Drinking Enough Water
You might not think to drink water until you're actually working out, but it's critical to hydrate before you hit a session. If you wait until you're already thirsty and sweating to drink, you're probably already dehydrated and that means you'll probably feel sluggish and struggling as you work out. You should make sure that you have consumed plenty of water in advance of your workout, at least 30 minutes and continue to drink post workout as well. There often times when you wonder why you are not performing at your best or struggling during a workout, take on water and notice the difference.
Mistake 6: Going Through The Motions
Sometimes exercise is a great way to let your mind shut off from the outside world and de-stress, but when you train you need to be aware and focused if you want to see results. You know that feeling when you have finished a car journey and you wonder how you did it as you can’t remember that roundabout but must have gone over it? That is not how you want to be when it comes to seeing results from exercise. An excellent way to get in the zone is to find a focus for the session - I often make sure each that exercise I am focusing on is getting a little further into the range of movement, deeper in that squat, or lower in that press up each and every time. Don’t just go through the motions, you’re there for a reason, stay focused on your goals.
Mistake 7 – Over Doing Your Commitment
One of the major issues when it comes to approaching a fitness regime is that rather than seeking an enjoyable, sustainable routine, we resort to extremities that are completely unrealistic. When we do decide to begin exercising, we often don’t set practical expectations such as ‘I can realistically commit to three sessions a week and easily fit that into my life without being stressed out about it’. Many of us will start out by training five to six times a week doing some form of exercise that we end up resenting and giving up before our bodies even realise what they are doing.