Top 3 Workout Mistakes That Hinder Results

12 Aug

If yofruit dumbbellsu are exercising daily, but not seeing the results you want, then you might be making these common workout mistakes.

1. Performing Long Duration Cardio for Fat Loss. Running has always been perceived as the Holy Grail for fat loss, but it may very well be one of the biggest factors as to why you ARE NOT burning fat. Say what?! While cardiovascular exercise is an important part of a well-rounded exercise program, pounding the pavement or doing any repetitive movement consistently for 60 minutes will actually make you an efficient fat burner. Less energy needed to do an activity = fewer calories burned. Long duration cardio also produces more cortisol which makes a nice, squishy home around your mid-section. Not cool. Rather than kickin’ it on the treadmill for 60 minutes every day, opt for strength training and interval training instead. Strength training builds muscle for an around-the-clock fat burning party and interval training improves cardiovascular health without boring the body. A perfect pairing is 3 days of strength training and 2 days of intervals. Add in stress-reducing walks or yoga on your recovery days.

2. Skipping Your Post-Workout Meal. Not eating within 30-45 minutes after your workout is like Daniel Craig keeping his shirt on throughout an entire movie–a complete muscle waster! Resistance training breaks down muscle fibers so we can rebuild them and gain strength. The only way we can repair our bodies is through proper nutrition and recovery. So after you finish your challenging weight training session or metabolic intervals, grab some grub. An ideal recovery meal consists of clean and lean protein, vegetables, fruit and a healthy starch like a yam. If the thought of a full meal after your sweatfest makes your stomach churn, blend a protein shake with pea protein, fresh and frozen fruit, raw unsweetened cacao, kale/ spinach and 6 oz of water/ coconut water/ almond milk.

3. Staying in Your Comfort Zone. Change happens when you push yourself out of your comfort zone. This can be accomplished by increasing weights in small intervals, switching your exercise program every 4-6 weeks and putting forth 100% effort. If you are squatting for 10 reps and feel like you could do 10 more reps, then the weight isn’t heavy enough–challenge yourself and increase it so you can only do 1-2 more reps with good form. Not tired after your 20 second interval and feel like 30 seconds is too long of a break–push yourself and go faster (without sacrificing form). Going out of your comfort zone doesn’t mean entering your pain zone. “No pain, no gain” is lame. Challenge yourself to be your best. You are your greatest competition.

Incorporating these 3 tips along with healthy eating (you can’t out-train a poor diet) will help you achieve the life you deserve. After all, a little daily sweat equity and optimal nutrition is well worth a lifetime of happiness.

For more health and fitness tips, visit Stephanie Bell Wellness on Facebook.

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2 Responses to “Top 3 Workout Mistakes That Hinder Results”

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  1. Don’t Make These Workout Mistakes! | Fit Healthy Me - August 14, 2013

    […] Read more: https://stephaniesuebell.wordpress.com/2013/08/12/top-3-workout-mistakes-that-hinder-results/ […]

  2. Can Interval Training Save Your Life? | From the Flight Deck - August 19, 2013

    […] Top 3 Workout Mistakes That Hinder Results (stephaniesuebell.wordpress.com) […]

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