Top 10 Fitness Mistakes

Most fitness goals include weight loss, or reduction of fat, one way or another. We want to lose a few pounds, change a clothing size or muscle gain, loss, and control of our fat is usually a part of the plan.

As you know the steps to meet their individual fitness goals, it is equally important to know what not to do. Avoid the following ten major mistakes that are sure to ruin your fitness efforts:

1. You Do not right plan.

It has been said again and again: "If you do not plan, you plan to fail." Working without a predetermined rate training is like a journey without directions; most likely you will end up lost. Do not miss make this common mistake. Take to design a proper strength training and aerobic exercise program, the help of a qualified trainer personal. Buying one of the many guides to fitness programs and inform you about the basics.

2. Comparison with others.

Go to a gym and you are sure that the muscular sportsmen growl through training to see his way. Meanwhile, gym group of rotations is full, panting, jumping students who are more like an audition for a music video to participate in an aerobics class. Not even think about trying to imitate them. At least that's discouraged it cannot follow; in the worst case, it will be injured.

Keep your expectations realistic. One of the first bank to wait for 300 pounds in the first month, is doomed to failure. Best gradually increase power over time. Even in the case where in three months on a new diet to lose 100 pounds of body fat, it will never happen. Set realistic goals that keep you motivated and focused on keeping themselves and others not, during the whole process.

3. Too little movement.

Want Contrary to popular exercise programs have us believe, is simply not enough to put a week in three or four training sessions and expect significant results. Weight loss and body composition changes are the product of cumulative life choices, not only in the gym. There are 168 hours in a week; Hoping to lose weight, only 1% of our available time to spend physical activity is ridiculous.

This does not mean that you have to spend chained all day in a bar, but make sure that you are active every day in some way. In addition to training, increase the lower activity on foot or by cycling to work, choose the parking lot farthest from the door of the grocery store, or go out and play with their children. The point is to be active and the body to remain in regular intervals in motion.

4. Excessive movement.

On the other hand, do not obsess not exercise that begins to rule your life. During training, it is so detrimental to the achievement of fitness goals, as nothing to do.

Signs of over-training are overuse injuries, insomnia, fatigue, prolonged recovery training and general lack of interest in the exercise. Peace and relaxation are essential for the realization of gains and prevents burnout.

5. Use does not change your workout routine.

Nothing is as annoying as the same routine over and over again. They are not only annoying, customize your muscles and unresponsive. Change the exercises, the order is made, the number of sets and reps and weights varies. The diversity needed or stop progress. Make each workout somehow different.

6. Starve to lose weight.

The usual US diet consists of fast (usually lost) breakfast, lunch on the run, and then a big party for dinner. Unfortunately, this is the worst diet to lose weight because it slows down your metabolism. When the body is not fed regularly again developed into starvation mode through evolution and depends on fat to survive.

Research supports the production of thyroid hormones, may be affected by repeated bouts of dieting and calorie reduction. Five or six small meals spaced evenly 2.5 to 3 hours, it is easier for the body throughout the day to digest and increase your metabolism in the long term. This may not seem counter intuitive, but to burn fat you need to eat. Instead of reducing the number of meals, care must be taken to control the serving size.

7. Underestimation of alcohol consumption.

Must be controlled as serving size, alcohol consumption should be limited or eliminated. Not only alcohol has calories; it is metabolized carbohydrates as fat. Unlike fat or carbs, no alcohol has any nutritional value. Drink to have a glass of wine or a martini, what a good feeling, but has no advantages in weight loss and muscle growth. Empty calories from these "liquid food", simply added too quickly.

8. Based on fast food.

In Fast Times bestseller Food Nation in New York: The Dark Side of the All-American Meal, Eric Schlosser gives a convincing interpretation of how the growth of fast billion food industry correlates with this now we see that the epidemic obesity in the United States instead of planning time and prepare to spend meals, it is much easier to work to catch on the way Burger / Fry / smoothie combo luxury or pizza.

The problem with the regular consumption is that in spite of the precautions that we think that we do not know the composition of most of the food served to us. Also try with fast-food stores, "healthy" by mass to offer choices, food preparation, the load using less than optimal ingredients and usually with fat. The only way we can be sure of what we consume is, prepare food. Eat less processed foods are not always the best thing to do if we are used to it, but it is an important life decision that needs to be changed. Moreover, it is just a coincidence that we call "junk food"?

9. Avoid strength training.

A primary concern for weight loss increases the body's metabolism so that the energy consumption increases during the day. As mentioned above, there is a possibility to do this is to ensure that the appropriate number of meals eaten. Another method is the percentage of muscle mass increase. The more muscle we carry in our pictures, calories burned most needed. Strength training is required to strengthen muscles.

A common belief among fans of fitness beginner is the order of the day and high-intensity aerobic exercise for fat loss hours. The reality is quite the opposite. Aerobic exercise helps to burn fat, but to increase relatively little compared with muscle building exercise program total sales due to a constant force. Concern about the mass increases muscle is a success for the content of fat loss.

10. Looking for the "lightness".

Whether to win the lottery or have the perfect body, we all want something for nothing. A glance at the late night infomercials and you can see all the false advertisements that promise weight loss either to buy a pill, a drink or a revolutionary new piece of equipment. The fractions of the medical community have the train joined in recent years, promising the body of our dreams through a variety of surgical procedures.

The basic concept of weight loss, calories shows calories outward is simple but not easy. Only commitment, work, and changes in healthy lifestyle are the results that will happen. Forgetting and fast solutions. No. Cher said it best in a commercial gym in the 80s: "If it were a bottle, everyone would be a beautiful body."