These are common mistakes people make when exercising.
We all exercise for one reason or another, it’s hard work sometimes (spinning, running etc) and sometimes it’s enjoyable. But overall we would definitely prefer to be chilling out on the sofa or pressing snooze on the alarm.
However, what if your wasting your time in the gym?
Not completely I mean, but sometimes your hour in the gym could have been much more productive if you just changed a few things.
- Slow down – your weight lifting 🏋🏻♀️
So if your swinging weights to and fro and not controlling it, momentum is helping. Your muscles are working a little but they aren’t under a controlled state and you risk injury.
Fixing certain muscles still to lift a weight helps to build muscles strength. Your joints will become stronger too as tendons strengthen around them. Lots of back problems are caused by people swinging weights and bad form. Keep the core tight and back still especially when lifting weights above the head and in compound moves.
Slow down your reps either in 2seconds up 2seconds down (2:2) or 3:1 or 1:3. The seconds depend on your goals and strengths and weaknesses but have a try and see how much harder it is when you do it properly. You may need to decrease the weight but you will soon see gains in muscle strength and possibly size depending on the reps and sets used.
2. Take your hands off the treadmill
This is my biggest bug bear.
Why are you holding onto that treadmill with Mount Etna incline?
If you were to walk up a hill what are you holding onto?
Nothing I hear you say. Correct. So train like that in the gym please.
I do understand if you suffer from vertigo, are unsteady on your feet and have knee/hip replacements then holding on is safer. And that’s fine, il leave you to it, but the rest have no excuse.
“But if I let go I can’t keep up with it.” Oh no really, you think?!
Well then take the level down, use your arms and those legs to pump yourself up the hill as nature intended.
Your legs will burn, your lungs will burn and you will feel your heart rate rise instantly, at a lower level and speed. Funny how doing it properly hurts more isn’t it 😝
3. Your putting your elbows down on the stepper and climbmill/stair master
Ah another one of those cardio irritants.
Q. Why do you put your elbows down?
A. Because it makes it easier and takes the workout from the legs by taking some body weight into the shoulders.
Simples. Stop doing it.
Get better looking legs, and heart rate levels instantly by doing it properly. You can hold on with hands but keep your back straight, core tight, and your off. Build up on your times and levels again because you have been cheating (yourself) up until now.
4. Your weights are too light.
So many people (women especially) think they will get stronger and look “more toned” if they lift light weights for 25-30 reps +
They are scared to go heavier because they think lifting heavier weights than they are used to will make them look bulky. This is not true. It is no easy thing for women to increase muscle mass. It takes a lot of dedication and many months of specific training. Going a little heavier and lifting weights for 8-10 reps or even 10-12 will actually make you stronger, burn more fat and help to “tone” your body. If you don’t push your body then it’s never going to change. Your not going to change shape if you don’t change your mindset.
If your worried about injuring yourself with heavier weights then ask a trainer to help you with technique, or a friend to come along so you feel more confident.
The “toning” word is a word society made for a leaner body with lean muscle and reduced fat. You get leaner by working the muscles within a set rep range so you increase your heart rate and burn calories. After all exercise is all about burning calories and getting a sweat on.
I have clients that are 65 and are in better shape now than they were 20 years ago. They lift heavy and have seen the benefits of having a maximum rep range.
5. Your not eating right
Your exercising and your eating fairly healthy 65/70% of the time, but you overeat at the weekends and drink a lot more than the recommended alcohol intake.
Those sayings of “beer belly”
“Abs are made in the kitchen”
“You can’t out train a bad diet”
Are all correct.
If you eat right your body will perform better, you will be more energised. You will be leaner if you eat less calories than you use. It’s all about being in a calorie deficit.
Don’t think that a gym workout Is going to able you to eat and drink what you like. Eat 200 less calories a day than you use and you will lose weight slowly and sustained. Have your treats but make sure they are within your calorie limit. Remember, sugary dense foods will contain more calories and not fill you up, eat healthy nutritious foods and lean protein.
I hope these points help you now to further your gains in health and fitness.
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