The number one
mistake people make is overdoing it on cardio—just running, running, running on
a treadmill at one moderate pace, without changing things up. The key to
getting more out of your workouts is to add interval training—bursts of
high-intensity moves—to your routine. So whether you’re running, biking, swimming,
whatever, go hard for a minute or two, then slow down (that’s your recovery)
for the same duration before going full-throttle again. Or try 5 minutes of
cardio coupled with weight training two body parts. The latter is my secret to dropping a few pounds in
a hurry.
No
Heavy Lifting
Many
people, women in particular, resist strength training for fear of bulking up,
but this is a huge misconception. Women don't bulk up as easily as men and, by
adding just a little bit of lean muscle, you'll burn more calories all the
time, not only during your workout.
Adding plyometrics (high-powered,
weight-bearing moves such as squat jumps and lunges), as well as Pilates, is
recommended for those who are still hesitant to pick up a set of dumbbells.
Men, on the other hand, are always eager to build their upper body so they will
not complain about gains!
Running
on Empty
Another
big mistake is exercising without water or on an empty stomach. Because so
many people work out first thing in the morning or after work, they often
haven’t eaten in hours. It’s futile to
train without any source of energy. Try to eat a healthy snack or mini-meal
like almonds, a piece of fruit, or an energy bar an hour before you start your
workout and always carry a water bottle.
Bad
Form
A
potentially dangerous mistake that people often make is improper form. Not only
will this hinder your progress, but it may lead to injuries that can sideline
your weight-loss goals. If you work out at a gym, take advantage of the free
personal training session(s) most facilities give you when you sign up and have a
professional trainer show you the right way to do several key exercises such as
lunges, squats, and push-ups. After that, take classes with instructors that
lead safe workouts with a lot of verbal cueing and correction. If you pay attention, you can learn from
them. I do this all the time and, even though I am an instructor, I know I have plenty to learn!
Skipping
Out on Stretching
If
you’re making the effort to work out, spend the few extra minutes warming up
beforehand and stretching afterward while your muscles are warm. This will help
prevent injury, and you’ll get more out of your workout. Buy a foam roller for
home use so that you can jump on it at any time. I do that the minute I walk in the door. Then I am ready for my shower and my snack –
in that order!
Unrealistic
Goals
Too
many people set unrealistic workout goals, or compare themselves to others who
can work out harder/faster/longer. This can actually lead to weight gain
instead of weight loss, because frustration will make you give up on exercising
altogether, or you will eat because you feel bad, or both. Everyone’s body is
different and the important thing is to focus on you. Weight loss is a process;
you can’t go to the gym once and expect to come out with a whole new body. Remember,
all the hard work you’ll put in to losing the weight will make the rewards even
sweeter!
Crunching
It Up All the Time
Another
big mistake is thinking that the more crunches you do, the faster you’ll get to
your goal weight. Unfortunately, this move neglects the deep, hard-to-target
midsection muscles, and your side abs. The basic plank—toes and forearms on the
floor, body in a straight line from head to heels—is a better way to target
your abs from all angles. Just hold the position for 30 to 60 seconds and
repeat. In addition, hula
hooping works wonders for the midsection!
Putting
Your Workout on Autopilot
If
you find yourself in the same spinning class every week, you might need to try
something else. Once your body gets comfortable and knows what to expect, it’s
easy to hit a weight-loss plateau, so you put in the time but stop seeing
changes. Mixing up your workout requires you to recruit different muscles all
the time, and it also keeps your body guessing (and burning fat!).
Taking
Shortcuts
If
you’re using weights so light that you could fly through a set of reps, getting
to the end of a workout without even breaking a sweat, or taking too many
breaks, chances are you’re not challenging your muscles enough, and you won’t
see results as quickly as you would if you pushed yourself a little harder.
With strength training, the last few reps of any routine should not be easy; in
fact, you should feel like you can barely finish them.
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