I figured this was the best way to kick off my blog. I read a blurb today on this very topic...the things we do that can negate our efforts in the gym (or field, track, sidewalk, asphalt, park, etc.). Where ever you get your workout on, there are other things that we can do that support and enhance those efforts. Not doing these things, can actually sabotage all of your hard work. The list I read was on yahoo.com and was a pretty good summary of some of the key issues.
8 Workout Mistakes You Probably Make
Here is the quick run-down from Yahoo/Women's Day (with my two cents added in):
1. Not eating enough: Muscles need fuel. Protein, carbs (the good ones), and water. Don't eat right and your muscles will starve and fail to repair themselves. Try to eat something healthy within 30 minutes (ideal) and no later than 90 minutes after your workout. A small meal that includes protein, carbs and a little healthy fat to keep you full longer. Your muscles will thank you for it. Wait. Don't stop there. Make sure you eat throughout the day (4-6 small meals or 3 meals and 2 healthy snacks). Your body needs food, especially if you work-out.
2. Not resting enough: This one is a no-brainer. You need to rest so your muscles can recover. But it is also important so that you re-build your energy so that you can be focused on your workout and not too tired (see #8).
3. Not incorporating resistance training (or enough of it): I am going to add "especially women." Stop being afraid of lifting weights. Build muscle, burn more calories, look leaner. You don't have enough testosterone in your body to get "big" or "bulky"(unless you put it there and that's illegal). In fact, if you have to pick between doing cardio and lifting weights (if you are in a rush) I'd pick lifting weights any day. You get a bigger bang for your buck. There is no "calorie burning zone" that you hit in cardio...it's all the same...activity burns calories. Weight training produces a burn that lasts after you've stopped working out (more than cardio).
3a. Not lifting heavy enough weights (especially the ladies, again): Are you are doing 15+ reps of whatever exercise and not getting the results of "toned" looking arms/legs/shoulders? There really is no such thing as getting "toned" - what you actually want is muscle development = a more "toned" appearance. Want it? Lift heavier weights. I would start by going up a little bit and seeing if you can get 15 reps. in? Yes? Go up more. Try finding a weight that you can only lift 10-12 times. Repeat for 3-4 sets.
4. Slacking on technique and form: This can not only negate your workout, but it can cause muscle injury, improper muscle development and coordination. Not sure how to do it right? Look it up. YouTube has lots of videos that are good. Find a friend who does know proper form. Or hire a trainer for this purpose for just a few sessions. Or try a group fitness class such as total body conditioning, body pump, or boot camp. Instructors are typically great at checking your form.
5. Not varying the types of workout: Your muscles get bored with the same old, same old. You don't have to overhaul everything...just switch it up here and there. Create a bank of exercises and pick a few different ones every week. Take a class. Jump on a bike instead of an elliptical. Try out that stair climbing machine.
6. Setting unrealistic goals: Stop negative self-talk. Set aside 5 minutes a day in the same place for that crapola and get it out of your system. Setting unrealistic goals will only increase this negative self-feedback. Set small, attainable goals not tied to your body image. Think more like an athlete and forget goals of tightening this or that. Aim for a new speed on the treadmill/ellipitcal and take small steps to get there. Work on doing a real push-up, and make it happen. These small goals will turn into bigger results. Stop worrying about the scale. Use something else as your feedback (do you jeans fit a little better? the sleeveless shirt look a little nicer?) Who cares what the number says on the scale, as long as you feel good about yourself!
7. Not stretching: Don't cheat yourself or your muscles by not working on this aspect of your fitness. It pays off to be limber and will allow you to perform your workout better.
8. Not completely focusing on your workout: Find your happy place. I need music to pound the pavement or the treadmill. I love lifting weights to hard rock. Get a routine that helps you focus. A few minutes to get your head in the game (i.e., I need coffee and a good snack about an hour before, a bathroom trip, re-adjust the ponytail, and re-fill the water bottle). Once I slide on my gloves, I'm in my zone.
So go get your work out on!
Anna Marie
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