As a personal trainer and health coach, I finally figured out that it might actually be beneficial to blog about something I know something about. Novel, right?
Anyway, I found this Top Ten list on a site called the TheNest.com (great for newlyweds, by the way!), and I couldn't agree with it more. I originally read the article with expectations of critiquing it, but I actually love what they're saying so...I thought I'd add a little commentary and share it with you.
The 10 Biggest Fitness Mistakes
Mistake #1: You don’t work out because you’re afraid it will make you super-hungry -- and eat more.
Actually, the opposite is true. Exercise has actually been shown to act as an appetite suppressant. Translation: Regular trips to the gym can actually help you stick to your diet. In fact, excess hunger is usually caused because you're not providing your body with all of the nutrients it needs, so it craves them! The point is, as long as you're eating nutritious foods, you won't negate your hard work, even if you eat a bit more. So if you're hungry all the time, don't blame the gym -- blame your diet.
Mistake #2: You make a point to exercise first thing in the morning, on an empty stomach, to burn more calories.
Just like in college when you might have studied during the day while your roommate went the all-nighter route, some people are morning exercisers and some feel more motivated at night. The key is consistency, so you'll get the best results by choosing whatever time of day you can stick to. If you do go the before-work route, just make sure you have a little something to eat (like a piece of fruit) 30 minutes before your workout. Like a car, your body needs fuel to run efficiently, so when you exercise on an empty stomach, you can't train as hard (or burn as many calories).
Mistake #3: You’re a crunching queen (or king!) - hey, it’s the way to get rock-hard abs.
Crunches alone will not give you a flat stomach. The fact is, if you want a killer core, you need to train all the abdominal muscles -- the rectus abdominus, the transverse, and the obliques - along with your lower back. A good way to hit them all is through functional movements like lifting, throwing, etc. But wait! There’s a part two to all of this: Building ab muscles isn't going to do you any good come bathing-suit season if they're hidden under a layer of fat. No matter how many sit-ups you do, without regular bouts of cardio (at least 30 minutes, four to five days a week) and a healthy diet, you're never going to sport a six-pack.
Mistake #4: You spend two-hours-plus at the gym to max out your workout.
It's not about how long you spend working out; it's about how hard you work out. So you have permission to spend less time at the gym. The catch is, you have to kill it while you're there. You can easily burn the same amount of calories in half the time by increasing the intensity of your workouts. Bonus: By working out at a higher intensity, you'll continue to burn more calories for hours afterward.
Mistake #5: You have your routine down.
Unfortunately, what works, works only for a short period. Just like your mind has to work extra hard to learn something new, your body kicks into overdrive when you start a new exercise program it's not familiar with. If you do the same routine for too long, your body will adapt -- and soon what used to "work" no longer will (at least not as well). The key to seeing results is to constantly challenge your body and practice variety in your workouts so you don't plateau. So change it up -- the tweaks don't have to be big. For example, change a barbell squat to a dumbbell squat, or swap dumbbells for kettlebells or sandbags. Or instead of your standard 30 minutes on the elliptical, do the elliptical in reverse for 10 minutes, then hop on the rowing machine for 10 minutes and finish with 10 minutes on the treadmill. Then reverse the order in your next workout.
Mistake #6: You stay fit by working out 30 minutes a day, three times a week.
There is a big difference between being active and being fit. The above guidelines are the bare minimum for keeping you active, which means you're basically just avoiding some of the negative effects of a sedentary lifestyle. Being fit, on the other hand (and losing weight, or just maintaining it), takes more work. That means at least four to five sweat sessions a week of hard work. Clients, this is where the hard part comes in - you have push yourself, even when you're not in the studio.
Mistake #7: You stick to cardio and avoid weights so you don’t bulk up.
Sure, lifting weights can bulk you up (the Arnold didn’t get those biceps at Zumba class), but only if you specifically train to add mass. If you train to tone, you’ll tone. You have total control over the effect weight lifting will have on your body. And guess what? The size of the weight has little to do with muscle mass. The size of your muscles is determined by three main factors: Genetics (were you born with the structure for large musculature?), gender (men have a greater potential to put on size) and type of training (it’s not the size of the weight but how you lift it). In general, if you use light weights and do more reps, you’ll get sleek, lean muscle. Up the weights, slow it down and maximize the squeeze to bulk up.
Mistake #8: You don’t feel any payoff unless your body hurts.
Some discomfort or soreness at the beginning stages of a workout routine is normal, since your muscles are adjusting to the new activities. It means you're challenging your body, which, in turn, means results. But chronic soreness doesn't mean you're getting an awesome workout every day. It means your body's not recovering -- which is bad since you get stronger and develop muscle while your body recovers.
Mistake #9: You climb off the treadmill when it says you’ve reached your calorie goal.
Hate to break it to you, but the calorie calculation displayed on most of those machines isn't accurate. Many pieces of equipment are built to show you what you want to see. And the assumptions needed to validate the machine's calculations are seldom met. So use the counters as a light reference, but learn to do your own calculations if you want truly accurate numbers.
Mistake #10: You’re envious of celebs, who apparently all won the genetic lottery and don’t have to push it as hard as you do.
The truth is, most celebs work hard (just like you do) for their bodies (albeit, most of them under the guidance of a trainer, a nutritionist and a personal chef). So stop cursing their DNA and start making exercise and nutrition priorities in your life. Of course, what makes it a little easier for celebrities is the fact that looking good is basically their job -- and a paycheck is major motivation not to slack off. Whereas your livelihood depends more on sometimes skipping the gym to make an early meeting, or prepping for a presentation or a huge exam. But you can do it!
