Exercise can lower your risk of heart disease, cancer, and depression, and it can increase your energy levels, help you think better, and even slow the aging process. However, there are several traps that can hinder your physical progress.
For people who are starting a fitness life that includes exercise routines, they should constantly self-evaluate as much as possible to avoid that there are no obstacles that prevent you from achieving your ideal body.
These obstacles may be due to certain bad habits. Eliminating them before they wreak havoc could be the key to starting to reap good results.
Discover 6 mistakes in your training routine that could sabotage your results.
6 mistakes in your training that sabotage your results
1. You do a lot of cardio and skip the weights
Fat loss is related to accelerating metabolism, so the more muscle you build, the easier it will be to speed up your metabolism and burn fat.
Strength training is essential and if you remove it from your training and only focus on cardio, you will not achieve the results you expected.
Ideally, do your strength training first, then cardio. When you strength train, you stimulate the muscular nervous system, which improves your muscle tone, and prepares you for your cardio workout. If you do it the other way around, you will be fatigued your muscles and you will not get the most out of your cardiovascular routine.
Combine cardio training with strength training to maximize your calorie burn.
2. You exercise too much
There are people who exercise too much , something that can delay them in trying to reach a goal.
Muscles need rest. It is generally recommended to give them 48 hours of inactivity between each workout. You can do this by dividing the days, concentrating some days on the upper trunk and others on the lower trunk.
Exercising too much, whether it's from too long sessions, or from training too often, can backfire in a number of ways. If you don't allow your body to fully recover and rebuild itself, your efforts won't pay off. In fact, if you push more than your health can handle, it could actually deteriorate, so it's important to listen to your body and integrate those messages into the intensity and frequency of exercise.
3. You don't change your routine
As Einstein affirms, "if you are looking for different results, don't always do the same thing." Following the same routine, with the same weekly distribution and the same pause between series is not knowing how to use the training variables to your advantage.
Combine various disciplines, be versatile, and try different routines. Do cardio, strength, work your posture, increase your flexibility and improve your coordination. Only in this way will you achieve results throughout your body and, in addition, you will be avoiding falling into a loop of boredom that will make you abandon your training completely.
4. You expect immediate results
When you set goals that you've never achieved before, you can't expect to achieve them overnight. This mistake can have a very significant impact on your motivation for success, because if you expect quick results and do not receive them, you may lose confidence in yourself as time passes.
Never underestimate the power of patience when it comes to persevering and working hard towards your goals. Perseverance and patience are the virtues that will keep you on your journey to success.
5. You don't eat properly
People hate to hear it, but it's the truth: fat loss depends 80% on diet and 20% on efficient exercise.
It is important to know that to achieve an ideal weight, it is necessary to follow a strict and balanced diet. It doesn't matter how hard you try to exercise if your diet is not correct afterwards. A diet based on proteins, vegetables, fruits and good fats will help you speed up your metabolism and increase or improve your muscles, thus eliminating fat more quickly.
To avoid being tempted, eat a small post-workout snack with carbohydrates and protein, or get a post-workout shake made with whey or pea protein. Then, after your snack, continue to eat small frequent meals that contain fiber and lean protein to keep you feeling full longer.
6. You have not sought professional help
Correct technique is essential for most exercises. Any exercise you do, if done incorrectly, can lead to injury, and at best, you will end up with poor results. So make sure you get some guidance on how to perform each exercise correctly.
The better your posture, the more effective your training will be, and the faster you will get results. So hire a certified personal trainer and invest in 5 sessions to make sure you're on the right track. The money spent will be well spent and will save you time to help you exercise efficiently and effectively.
conclusion
When it comes to obtaining the desired results, it is important to recognize the failures that you implement in your exercise routine that prevent you from achieving your goals effectively.
Recognizing and eliminating these common mistakes is the first step to achieving your ideal body.
References
- Melon, L. 12 Workout Mistakes That Sabotage Results. For Livestrong. [Revised April 2019].
