Monday, June 24, 2013

The 5 Fitness Mistakes

The 5 Fitness Mistakes

It does not take a personal trainer or working out 5 hours a day to get into shape. It just takes dedication, 30 mins a day at least 3 times a week, and cutting back on bad foods (keep a food journal).  People think that it takes way more effort than it really does. The truth is, you just have to want it and be willing to commit to a healthy lifestyle. It is a lifestyle change, not a diet!

Mistake #1: You Do Not Log What You Eat

No matter how much you exercise, if you eat like crap, you will not be able to out exercise your diet.  You can eat fast food burger that has close to 1,000 calories in just  minutes, but it will take you more around an hour and a half to burn that many calories with exercise. So make sure you’re not using exercise as an excuse to eat whatever you want. Follow a smart eating plan, until you can make good choices on your own.  Log what you eat in apps like loseit or myfitnesspal. By logging you will see all the calories you add to your body by "sneaking" a snack.  Don't sneak, instead choose a better version of food for your snack.  Choose carrots over  M&M's.  You will be amazed at the extra calories you input by sneaking, or how many calories are in your favorite meal.  Especially those of you who think all salads are healthy.  Add up all those calories in your bacon, dressing filled salad and then see if that salad is as healthy as you think it is.

Mistake #2: You Skip Workouts

Consistency is the key.  You cannot work out one week, skip a week then wonder why you are not seeing any results.  Everyone can make up an excuse why you can't work out.  We live in a busy world and there are tons of other things we could be doing, including laying on the couch.  Remember though there are tons of people overcome the excuses and  find time to exercise. No one ever says they regretted their workout.  Exercise makes you more productive and makes you less likely to strangle a coworker. People who exercise are less stressed and way more happier than those who do not. Find a time where you can work out consistently, for me it is the morning.   Focus on reasons to work out instead of reasons not too. You really will not regret that decision!

Mistake #3: You Don't Lift Weights

Aerobic exercise helps you in  losing your belly fat, but weight training is actually more valuable. Three reasons:

1. Lifting weights boosts your metabolism.

2. When people diet without lifting, they look saggy and unhealthy, "too skinny" if you will. YOu may drop of the scale but you do not look fit.    Lifting protects your muscle.  It does a lot for your reflection in the mirror. Just start slow with some hand weights, you will love the tone look your arms get!

3. Lifting burns tons of calories. Weight training burns as many as 71 percent more calories than originally thought. Just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.

Mistake #4: You Don’t Use the Right weights

Ladies, we are the worst at this one. Your goal is to challenge your muscles, not just go through the motions. If you can lift a weight 20 times easily, it’s not going to do your muscles much good.  A good way to gauge if a weight is appropriate: Pay attention to the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you've chosen the correct poundage.  I usually start heavier than I should and switch down to a lighter one.

Mistake #5: You Don’t Work Your Lower Body
Lower body muscles burn the most calories, because the muscles are larger.  To cut inches from your waist, make sure you’re working  your leg muscles—like your quads and glutes, as those  have more muscle mass than those of your chest and arms,the best approach, of course, is to hit every muscle each workout.

Have a very fit day!

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