The most common aims of fitness involve weight loss, or reduction of fat content, in one way or the other. Whether you're aiming to change to your clothing size, gain muscle mass or loss, and control or fat content is usually a part of the plan. Since it is crucial to know what measures to take to reach your fitness aims, it is even necessary to know what we should not do.
To not ruin your fitness efforts, avoid the following blunders:-
Neglect to Plan.
If you're working out without a well-organized workout regime, it is similar to going on a trip without directions. You'll most likely end up losing your track. Don't make this minor blunder. Make sure you get yourself a qualified personal trainer who could design a proper resistance training and aerobic program and also educate yourself on the basics.
Comparison with others.
You may hit any gym, but you're sure to see exercisers who make noise while muscling their way through workouts. Meanwhile, you see twirling, gasping, and leaping students who look more like they're auditioning for a music video than participating in an aerobics class. Don't even think about trying to imitate them. At the very least, you'll get depressed that you can't keep up. At worst, you may get hurt.
Keep your expectations sensible. A beginning expecting to bench 100 kgs in the first month is doomed to failure. Better to build strength incrementally by leaps and bounds. Likewise, presuming that you'll lose 50 kgs of body fat on a new diet in the next two months will never happen. Set practical goals that keep you motivated and let you focus on yourself, not others, throughout the process.
Attaining Higher results with Too little exercise.
No matter whichever popular exercise programs you join, it is not enough to put in three or four exercise sessions per week and expect higher results. Weight loss and body composition changes are the results of collective lifestyle choices, not just training in the gym. There are 168 hours in a week.
If you're expecting to lose weight by just spending 1% of our available time being active is ridiculous. Also, it doesn't mean you spend your entire day working out. Just make sure you're engaged in some way every day. Along with workout, improve your health with lower-level activities like walking, cycling, etc. The aim is to be ready and put the body in motion daily.
Overexercising.
On the other hand, don't turn obsessed with exercise that it commences ruling your life. Over-training is as harmful to achieving fitness goals as doing nothing at all. Typical signs of over-training include overuse injuries, restlessness, lethargy, lengthened recovery from workouts, and general disinterest in exercise. Rest and recovery are indispensable for achieving gains and preventing burnout.
Never modifying your workout schedule.
Nothing is as monotonous as the same routine over and over again. Not only will you get bored, but your muscles will also complacent and quit responding. Shuffle your exercises, the order you do them, the number of sets and reps, and vary the weights. Variety is crucial, or progress will stop. Make every workout is diverse in some way.
Miscalculating alcohol consumption.
Just like we need to control portion sizes, we must also limit the alcohol consumption, if it is hard to eliminate. Not only does it have calories, but it is metabolized more like fat than carbs. But unlike fat or carbs, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no gain whatsoever to weight loss and muscle growth.
Dependence on fast food.
Nowadays, one of the significant issues is the over-dependence on fast food, which leads to obesity. Despite spending time on planning and preparing meals, it is far more convenient to fetch the burger, fry, shake combo, or a deluxe pizza on the way home from work.
The problem with daily eating fast food is that despite how careful we may think we are, we don't know the structure of many food items that we consume. Even with fast food outlets endeavoring to offer "healthier" alternatives, the preparation of mass-produced meals relies on the use of less than the best ingredients and typically laden in fat.
The only way we can be sure of knowing what we are consuming is to cook the food ourselves. Eating processed food isn't always the easiest thing to do if we're accustomed to it, but it is an important lifestyle choice that we need to change. Moreover, is it just a coincidence that we call it "junk food"?
Skipping weight training.
A primary concern for weight loss is growing the body's metabolism, so caloric outgo is grown throughout the day. As stated above, one way to do this is you're consuming the appropriate number of meals. Another method is to raise the portion of muscle mass. The more muscle we carry on our shutters, the higher the caloric outgo is needed. Weight training is essential to increase muscle mass.
A common belief among the young fitness enthusiasts is the need for hours and hours of high-intensity aerobic exercise for fat loss. The reality is just the contrast. Aerobic exercise unquestionably helps to burn fat but does relatively little to increase overall metabolic rate in comparison with a muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is crucial for successful loss of fat content.
Avoiding meals to lose weight.
When you don't feed your body consistently, it flips into starvation mode developed through evolution and hangs onto fat content for survival. Research supports that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction. Four or five smaller meals spaced steadily from 3 to 3:5 hours make it simpler for the body to digest throughout the day and increase metabolism over the long duration. It may sound counter-intuitive, but you need to eat to burn fat. Instead of reducing the number of meals, we should control the portion sizes.
Seeking the "Shortcut"
Whether it's about winning the lottery or having a good physique, we all want something for nothing. You watch late-night commercials and all the advertisements that guarantee weight loss by either taking a pill, drinking a shake, or buying some innovative equipment. Even the medical community has come up with a variety of surgical procedures that help you get the promising body of your desire through surgery.
The principal theory of weight loss is intake calories vs. discharge calories. It is manageable, but far from easy. It is solely attainable with dedication, hard work, and healthy lifestyle modifications. Therefore, omit the quick fixes as they no longer exist. A legend said something valid in a fitness advertisement that, "If it came in a bottle, we'd all have an overwhelming physique."
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