With
an effort to lose weight in a short time, many have rushed headlong into
exercises without considering any instructions and advices. Some of them
succeeded, meanwhile the others fail to lose any pounds, or even gain more
weight! So what are the reasons? They waste such a long time on workout, and
see what they get back? Let’s figure out common
mistakes that people often make when doing exercises with the hope to keep fit.
1 – Wrong type of
exercise
Not
all exercises that we involve in take us to the same destination. Some help us
burn fatter in the middle section, some have positive effects on the metabolism
and some even give us a more muscular look! So be careful on choosing the right
type of exercise before taking up. And remember that what worked with your
friends, your relatives sometimes do not work well with you. Have a
professional trainer with you and follow strictly what is recommended.
2 – Using
incorrect form or technique
Some
people even get worse health or face up with health problems after a certain
time doing exercises. It was until their trainer figures out the reasons did
they stop. We can choose the right exercises to involve in, but how we perform
those exercises also have great impacts on the results. For example, if we do
the abdominal exercise in the wrong way, we may cause harm to our kidney!
3 – Underestimating eating habits
Just
imagine when you spend all your spare time on workouts but after that, you eat more than usual, so can you
guess the result? Actually, by doing that, you cannot lose even a pound but
more seriously, gain more and more weight. The amount of calories burned by
workouts is so small in comparison with which is consumed afterwards. Advices
for you are eating lean proteins, vegetables, fruits, whole grains and eat the right amount
of calories to achieve your goals.
4 – Poor goal setting
Without
setting a certain goal for yourself, you will find it difficult to lose weight
effectively. Unrealistic or vague goals can contribute to exercise dropout. The
key is to establish a training goal that is specific and appropriate for your
fitness and skill levels. Try to define challenging but not impossible goals.
5 – Lack of Diversity
This might sound like a
contradiction to the previous point about variety, but getting stronger
requires repetition so don't change your routine every workout. For example, if
you reach a new level with a target muscle and then switch to another muscle entirely
for too long a period of time, you begin to lose the first gains you made.
One way to strike a good
balance between diversity and continuity is to change half of your exercises
every 4 weeks. Also be sure to regularly utilize complex exercises which use
multiple joints such as rowing, squats, dead-lifts and lunges to maintain the
levels attained.
Don't
let those muscles forget and remember that it is easier to maintain them than
to rebuild them!
6 – Lack of combination among different types of workout
People tend to perform
isolation exercises that only work one or a few muscles. Compound exercises are
exercises that work the large muscle groups and multiple muscle groups at the
same time.
Compound exercises are more
effective and functional. They use more energy and boost your metabolism
greater than isolation exercises. You get more bangs for your buck! Examples of
compound exercises are bench press, shoulder press, squats, lunges, etc… Examples
of isolation exercises are inner & outer thigh, biceps and triceps
exercises, chest flys, etc.