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7 Common Workout Mistakes That Hold You Back

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Set Yourself Up For Workout Success By Avoiding These

workwort mistakes

It is a well-known fact that a large percentage of people who spend valuable time working out never achieve their ultimate goals. This is not because they are not trying. Many put in as many hours that they can and do as many workouts that they get exposed to. Yet, many walk away with frustration without achieving their workout goals.

While this may not be down to them, we may not be far away from the truth if we say that most of those who struggle to achieve their fitness goals do not really know what they are doing. Bad advice, wrong information, wrong exercises are some of the factors contributing to such failures.

If you are very keen to burn off those extra calories to help you get the lean well-toned dream body you’ve always wanted, then it is best to identify what is actually holding you back from achieving your workout goals.

From experience, such factors could include most of what we’ve identified below. Take care of these workout mistakes and you could put yourself on the route to achieving some incredible results from your fitness and workout efforts

1. Walking in without a Game Plan

workout plan

Getting to the gym is the hardest part of any workout, but what about once you’re there? It’s important for proper balance and function that all your muscles get the same amount of love. You should always walk in to the gym with a plan (short term goal for your workout) and an overarching plan (long term goal you’re working toward). You don’t have to have your entire workout written out, unless you have trouble remembering what weights you lift, but you should know what exercises you plan on doing or at the very least which muscle groups you’re planning on training.

2. Following Other People’s Lead

You see a woman with the body you want, so you stalk her workout and try to copy her. Or, you rip a workout out of a magazine to follow because it’s called the BEST! WORKOUT! EVER! Either way, fitness is not one size fits all, and what works for one may not work for another. … You need the right program for you. Instead, consult a personal trainer or instructor.

3. Sticking to Cardio to Shed Pounds


…. While cardio is awesome for you heart, and should not be skipped, in terms of weight loss building muscle mass is your best bet.

Strength training workouts burn calories for hours after your workout is over, compared to cardio that burns calories only while you’re working out. The more muscle you have on your body, the higher your metabolism, which will allow you to burn even more calories around the clock, even while at rest. If weight loss is your goal, use your time more wisely.You can cut your cardio time down and increase your calorie burn during cardio by doing intervals (alternating high intensity intervals with lower intensity recovery interval), and be sure to strength train all your major muscle groups at least two times per week.

4. Only Using Machines for Strength Training

All fitness equipment serves a very specific purpose, and while no choice is technically wrong, using the right equipment for your goals will ramp up your results. Weight machines are designed to isolate one muscle group at a time, … This type of training is great if your goal is to lift as much as possible or build as much size as possible. For most women, this isn’t what you’re looking for at all. Most women want to lose weight, strengthen and tone. For this, free weights are optimal. Free weights require you to use multiple muscle groups at a time to hold position and perform the move, training your body to work in the way it’s required in your every day life. Plus, working more muscle groups at once will cut down on workout time and increase your calorie burn.

9. Confusing Discomfort with Pain

Change happens outside your comfort zone, and intense exercise that elicits change is going to cause discomfort. Your lungs will burn, your muscles will burn and shake and threaten to give out, you’ll be sore: good. It doesn’t “hurt” it’s just uncomfortable. Real pain—the pain that signals you need to stop and may have injured something—is sharp and doesn’t go away with a few minutes’ rest. The discomfort of exercise you’ll learn to embrace, even crave.

6. Not Lifting Heavy Enough


Perhaps you’ve heard the advice that you should lift light weights and do high reps for endurance and muscle tone and lift heavy weight with low reps to gain mass and size. It’s true, but light weight doesn’t mean non-existent. If your goal is to tone and lose weight, like it is for most women, you want to stay in the 12 to 15 rep range (compared to 6 to 8 if mass is the goal). …. Going over 15 reps is a waste of your time because the resistance isn’t enough to elicit change. Pick your reps based on your goals, then pick your weights based on those reps and challenge yourself.

7. Overeating after a Workout

protein shake

Most women, and men for that matter, overestimate how many calories they burn (and, no, you can’t trust the display on the machine, especially if you didn’t enter in any of your stats before you started). It’s true you need protein after a strength-training workout to repair and rebuild damaged muscles, but that snack should never be from additional calories. Rather it should be a strategic timing of a protein rich meal or snack you would already have.

Source: Get the full article form Fitness Republic


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