Most fitness goals include weight loss, or the decrease in fat content, in one way or another. Whether we would like to drop a couple pounds, change a clothing size, or gain muscle mass, reduction and control of our fat content is usually part of the strategy.
Just because it is imperative to understand what measures to take to satisfy your individual fitness goals, it’s just as important to know what not to do. Avoid the following top ten mistakes that are sure to ruin your fitness efforts:
1. Fail to Plan.
It has been said over and over:”If you fail to plan, you plan to fail” Working out with no pre-determined workout regime is very similar to going on a trip with no instructions; most probably you’ll wind up getting lost. Do not make this common mistake. Enlist the assistance of a qualified personal trainer to design a proper resistance training and aerobic program. Purchase one of the numerous guides to fitness programming and educate yourself on the fundamentals.
2. Compare yourself to other people.
Go into any gym and you’re sure to see grunting exercisers muscling their way through workouts. Meanwhile, the group exercise studio is full of twirling, panting, jump students who seem more like they are auditioning for a music video than engaging in an aerobics class. Do not even think about trying to emulate them. At the very least you will get discouraged that you can not keep up; in the worst you will get hurt.
Keep your expectations realistic. A start expecting to bench 300 pounds in the first month is doomed to collapse. Better to increase strength over time. Likewise, presuming you will lose 100 lbs of bodyfat on a new diet in 3 months won’t ever happen. Set realistic goals that will keep you motivated and focus on yourself, others, during the procedure.
3. Too little exercise.
Contrary to what popular workout programs would have us believe, it’s just not enough to put in three or four exercise sessions each week and expect key results. Weight loss and body composition changes are results of cumulative lifestyle options, not just exercise at the gym. There are 168 hours in a week; hoping to drop weight by simply spending 1% of our available time being busy is ridiculous.
This does not mean that you will need to spend your whole day chained to a barbell, but be certain that you’re active in some fashion daily. In addition to workouts, increase lower level activity by walking or bicycle riding to work, select the parking area furthest away from the supermarket’s door, or get out and play with your children. The purpose is to be active and keep the body in motion on a regular basis.
4. Too much exercise.
On the other hand, do not become obsessed with exercise it starts to rule your life. Over-training is as detrimental to achieving fitness goals as doing nothing whatsoever.
Common indications of over-training include overuse injuries, insomnia, fatigue, prolonged recovery from workouts, and general disinterest in exercise. Rest and recovery are vital for achieving gains and preventing burnout.
5. Never alter your workout routine.
Nothing is as boring as the exact same pattern over and over again. Not only will you get bored, your muscles will adapt and stop responding. Change your exercises, the order you do them, the amount of sets and repetitions, and change the weights. Variety is necessary or progress will stop. Make every workout different somehow.
6. Starving to eliminate weight.
The normal diet is made up of fast (usually missed) breakfast, lunch on the run and then a massive feast for dinner. Sadly, this is the worst eating plan for weight loss as it slows the metabolism down. When the body isn’t fed consistently, it flips into starvation mode developed through development and hangs onto fat content for survival.
Research supports the production of thyroid hormones may be negatively influenced by repeated bouts of dieting and calorie restriction. Five or six smaller meals spaced evenly from 2.5 to 3 hours make it easier for the body to digest during the day and boost metabolism over the long run. It may sound counterintuitive, but so as to burn fat you want to eat. Rather than reducing the number of meals, care must be taken in controlling portion sizes.
7. Underestimating alcohol consumption.
As portion sizes will need to be controlled, alcohol consumption must be limited, if not removed. Does alcohol have calories; it is in fact metabolized much more like fat than carbs. Unlike carbohydrates or fat, alcohol has no nutritional value at all. Drinking a glass of wine or using that martini might feel great but adds no benefit whatsoever to weight loss and muscle development. The empty calories of these”liquid lunches” simply add up too fast.
8. Relying on fast food.
The issue with regularly eating out is that regardless of how careful we might think we are, we really do not understand the makeup of the majority of the food that’s being served to us. In spite of fast food stores trying to offer”healthier” choices, preparation of mass-produced meals is dependent upon usage of less than optimal ingredients and typically laden in fat. The only way we can be sure of knowing what we’re consuming is to prepare food ourselves. Consuming less processed food isn’t always the easiest thing to do if we are used to it, but it’s a significant lifestyle choice that must be changed. Besides, is it just a coincidence that we call it “junk food”?
9. Avoiding of weight training.
A significant concern for losing weight is increasing the body’s metabolism so caloric expenditure is increased through the day. As mentioned previously, one way to do it is to be certain the suitable number of foods is consumed. Another method is to increase the proportion of muscle mass. The more muscle we carry on our frames, the higher the caloric expenditure required. Weight training is essential to increase muscle mass.
A mutual belief among beginning fitness enthusiasts is the demand for hours and hours of high intensity aerobic exercise for fat loss. The fact is just the opposite. Aerobic exercise helps to burn fat, but does relatively little to increase overall metabolic rate compared with muscular gain because of a consistent resistance training program. A concern for increasing muscle mass is crucial for successful reduction of fat content.
10. On the lookout for the”easy way out.”
Whether it’s winning the lottery or having the perfect body, most of us want something for nothing. 1 look at late-night infomercials and you can see all of the bogus advertisements that guarantee weight loss by popping a pill, drinking a shake, or purchasing some revolutionary new piece of gear. Much factions of the medical community have jumped on the bandwagon in recent years, promising that the body of our dreams through many different surgical procedures.