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 more fat 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.
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, deadlifts 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.
