| Top 10 Fitness Mistakes
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| | evolution and hangs onto fat content for
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| | survival.
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| Most fitness goals include weight loss,
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| | Research supports that the production of
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| or the reduction of fat content, in one
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| | thyroid hormones can be negatively
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| way or another. Whether we want to lose a
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| | affected by repeated bouts of dieting and
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| couple pounds, change a clothing size, or
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| | calorie restriction. Five or six smaller
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| gain muscle mass, loss and control of our
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| | meals spaced evenly from 2.5 to 3 hours
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| fat content is usually part of the plan.
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| | make it easier for the body to digest
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| Just as it is necessary to know what
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| | throughout the day and increase
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| steps to take to meet your individual
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| | metabolism over the long term. It may
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| fitness goals, it is just as important to
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| | sound counterintuitive, but in order to
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| know what not to do. Avoid the following
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| | burn fat you need to eat. Instead of
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| top ten mistakes that are sure to ruin
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| | reducing the amount of meals, care should
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| your fitness efforts:
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| | be taken in controlling portion sizes.
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| 1. Fail to Plan.
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| | 7. Underestimating alcohol consumption.
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| It's been said over and over: "If you
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| | Just as portion sizes need to be
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| fail to plan, you plan to fail." Working
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| | controlled, alcohol consumption must be
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| out without a pre-determined workout
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| | limited, if not eliminated. Not only does
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| regime is similar to going on a trip
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| | alcohol have calories; it is actually
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| without directions; most likely you'll
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| | metabolized more like fat than
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| end up getting lost. Don't make this
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| | carbohydrates. Unlike fat or
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| common mistake. Enlist the aid of a
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| | carbohydrates, alcohol has no nutritional
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| qualified personal trainer to design a
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| | value whatsoever. Drinking a glass of
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| proper resistance training and aerobic
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| | wine or having that martini may feel good
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| program. Purchase one of the many guides
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| | but adds no benefit whatsoever to weight
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| to fitness programming and educate
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| | loss and muscle growth. The empty
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| yourself on the basics.
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| | calories of those "liquid lunches" just
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| 2. Compare yourself to others.
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| | add up too quick.
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| Go into any gym and you're sure to see
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| | 8. Relying on fast food.
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| grunting exercisers muscling their way
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| | In the New York Times Bestseller Fast
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| through workouts. Meanwhile, the group
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| | Food Nation: The Dark Side of the
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| fitness studio is filled with twirling,
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| | All-American Meal, Eric Schlosser gives a
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| panting, leaping students who look more
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| | convincing interpretation of how the rise
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| like they're auditioning for a music
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| | of the multi-billion dollar fast food
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| video than participating in an aerobics
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| | industry correlates with what we now see
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| class. Don't even think about trying to
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| | to be epidemic obesity in the U.S.
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| emulate them. At the very least you'll
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| | Instead of spending time planning and
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| get discouraged that you can't keep up;
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| | preparing meals, it is far easier to grab
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| at the worst you'll get hurt.
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| | the burger/fry/shake combo or a deluxe
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| Keep your expectations realistic. A
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| | pizza on the way home from work.
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| beginning expecting to bench 300 pounds
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| | The problem with regularly eating out is
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| in the first month is doomed to failure.
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| | that despite how careful we may think we
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| Better to increase strength incrementally
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| | are, we truly don't know the makeup of
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| over time. Likewise, presuming that
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| | most of the food that is being served to
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| you'll lose 100 pounds of bodyfat on a
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| | us. Even with fast food stores attempting
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| new diet in three months will never
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| | to offer "healthier" choices, preparation
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| happen. Set realistic goals that will
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| | of mass-produced meals relies on use of
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| keep you motivated and concentrate on
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| | less than optimum ingredients and
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| yourself, not others, throughout the
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| | typically laden in fat. The only way we
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| process.
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| | can be sure of knowing what we are
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| 3. Too little exercise.
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| | consuming is to prepare food ourselves.
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| Contrary to what popular exercise
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| | Consuming less processed food is not
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| programs would have us believe, it is
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| | always the easiest thing to do if we're
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| simply not enough to put in three or four
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| | used to it, but it is a major lifestyle
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| exercise sessions per week and expect
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| | choice that needs to be changed. Besides,
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| major results. Weight loss and body
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| | is it just a coincidence that we call it
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| composition changes are results of
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| | "junk food"?
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| cumulative lifestyle choices, not just
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| | 9. Avoiding of weight training.
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| exercise in the gym. There are 168 hours
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| | An important concern for weight loss is
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| in a week; expecting to lose weight by
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| | increasing the body's metabolism so
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| just spending 1% of our available time
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| | caloric expenditure is increased
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| being active is ridiculous.
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| | throughout the day. As stated above, one
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| This doesn't mean you need to spend your
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| | way to do this is to make sure that the
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| entire day chained to a barbell, but make
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| | appropriate number of meals is consumed.
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| sure that you are active in some fashion
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| | Another way is to increase the percentage
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| every day. In addition to workouts,
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| | of muscle mass. The more muscle we carry
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| increase lower level activity by walking
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| | on our frames, the higher the caloric
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| or bike riding to work, choose the
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| | expenditure required. Weight training is
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| parking space furthest away from the
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| | necessary to increase muscle mass.
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| grocery store's door, or get out and play
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| | A common belief among beginning fitness
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| with your kids. The point is to be active
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| | enthusiasts is the need for hours and
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| and keep the body in motion on a regular
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| | hours of high intensity aerobic exercise
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| basis.
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| | for fat loss. The reality is just the
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| 4. Too much exercise.
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| | opposite. Aerobic exercise certainly
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| On the other hand, don't become obsessed
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| | helps to burn fat, but does relatively
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| with exercise that it begins to rule your
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| | little to increase overall metabolic rate
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| life. Over-training is as detrimental to
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| | in comparison with muscular gain due to a
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| achieving fitness goals as doing nothing
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| | consistent resistance training program. A
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| at all.
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| | concern for increasing muscle mass is
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| Common signs of over-training include
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| | imperative for successful loss of fat
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| overuse injuries, insomnia, fatigue,
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| | content.
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| prolonged recovery from workouts, and
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| | 10. Looking for the "easy way out."
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| general disinterest in exercise. Rest and
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| | Whether it's winning the lottery or
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| recovery are vital for achieving gains
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| | having the perfect body, we all want
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| and preventing burnout.
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| | something for nothing. One look at
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| 5. Never change your workout routine.
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| | late-night infomercials and you can see
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| Nothing is as boring as the same routine
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| | all the bogus advertisements that promise
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| over and over again. Not only will you
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| | weight loss by either popping a pill,
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| get bored, your muscles will adapt and
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| | drinking a shake, or buying some
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| quit responding. Change your exercises,
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| | revolutionary new piece of equipment.
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| the order you do them, the number of sets
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| | Even factions of the medical community
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| and reps, and vary the weights. Variety
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| | have jumped on the bandwagon in recent
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| is necessary or progress will stop. Make
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| | years, promising the body of our dreams
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| every workout different in some way.
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| | through a variety of surgical procedures.
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| 6. Starving to lose weight.
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| | The main concept of weight loss, calories
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| The usual American diet consists of a
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| | in vs. calories out, is simple but far
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| quick (usually missed) breakfast, lunch
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| | from easy. Only with dedication, work,
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| on the run and then a huge feast for
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| | and healthy lifestyle changes are results
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| dinner. Unfortunately, this is the worst
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| | going to happen. And FORGET the quick
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| eating plan for weight loss because it
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| | fixes. They don't exist. Cher said it
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| slows down the metabolism. When the body
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| | best in a fitness commercial back in the
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| is not fed consistently, it flips into
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| | 80's: "If it came in a bottle, we'd all
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| starvation mode developed through
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| | have a beautiful body.
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