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TIP OF THE WEEK
Stop Making These Mistakes In The Gym!
Too Much Cardio:
No! The answer isn’t more cardio. More often than not, I hear the phrase, “I know what I need to do, I need to do more cardio”. Wrong! There is so much literature out there showing that cardio, day after day, is not the answer. In fact, interval training or steady state cardio PAIRED with weight training is the key to seeing progress in your workout program. One should not supersede the other.
To me, this is the biggest part in seeing any progression through your program. A great workout cannot fix a broken diet. This simply means just because you worked your butt off in the gym you cannot just eat what you want and expect to see results. Working out is about 20% of the picture. Diet…is the other 80%. You must have a sound nutrition plan alongside a sound workout program to reap the benefits.
Lifting Too Light:
Another misconception while training for fat loss is that you should only lift light weight and high reps to get lean. Wrong again! Now, this misconception may have had good intentions with the thought that higher reps equates to more work performed, which in turn burns more calories. But it’s not just about how much work you do, but also how the work you do affects your body and your metabolism.
At the Norwegian University of Sport and Physical Education (Oslo), researchers analyzed multiple studies and concluded that training with heavier weights for fewer reps may elicit a greater and more sustained rise in resting metabolic rate (following the workout) than training with lighter weights and higher reps. What does this mean? More calories burned!
This means a workload that limits you to 8 reps per set, training to failure. This will ultimately boost your metabolic rate rather than those 20, 30 or 50 rep ranges.
Extended Rest Times:
When I say extended rest time, I do not mean sleeping in by an extra thirty minutes. Every workout is designed with a workload and a rest time. Let me reiterate the word, DESIGNED. Usually this rest time is based on your goal, such as, training Power, Strength training, Muscular endurance, hypertrophy etc. For each type of training there is a specific rest time between sets. The simple reason for these rest times is to focus on the specific energy source in which you are training for. Now if your goal is to burn some fat, resting for three minutes between sets is a huge flaw! Switch gears, if your plan says perform three sets of eight repetitions, rest for thirty seconds and jump right back at it. If you haven’t been doing this, you will see a major change.
Sitting On Your A** All Day:
Research from Australia found that, out of more than 2,000 subjects who exercised vigorously for a minimum of 2.5 hours per week, those who watched more than 40 minutes of television per day had higher waist circumference, blood pressure, and blood-glucose levels than those watching fewer than 40 minutes.
The researchers theorized this may be due to the fact that, when you sit for prolonged periods, your body’s ability to burn fat is severely compromised. This was supported by researchers at the University of Missouri (Columbia) who reviewed studies done in both animals and humans and found that prolonged sitting severely blunted the activity of enzymes involved in fat burning, particularly lipoprotein lipase.
Other research also supports a link between the amount of time spent sitting during the day and body-fat levels, as well as negative health implications. A 2012 meta-analysis of 18 studies by University of Leicester (England) researchers found that those sitting for extended periods throughout the day, even if they exercised regularly, had a significantly greater risk of diabetes, heart disease, and death.
A more recent meta-analysis by scientists at the Toronto Rehab, University Health Network (UHN), and Institute for Clinical Evaluative Sciences analyzed 47 studies on sedentary behavior and reported that regardless of exercises habits, sitting for long periods increases the risk of disease and early death.
Seizing any opportunities you can for physical activity, every little bit will add up to a lot of extra activity, which can keep your fat-burning engines working at full steam!
Every exercises has a specific form in which the targeted muscle will get the most work. Compromising form for weight or the lack of knowledge make it pointless. Let me elaborate. Why go into a facility, swing weight around, make some noise with the dumbbells, if by the end, you essentially get nothing from this? You are wasting your own time. If you are going to be in the gym day-in and day-out, learn the proper form, get something for all the hard work you are putting in.
On the other end of the spectrum, improper form leads to plateaus, and increases risk of injury to joints. So for the sake of your health and your fat-loss journey, be conscious of your technique in the gym.
You don’t have to exercise six days a week, hours on end, to get results, but you do have to be consistent. It is IMPOSSIBLE to get results from a week of hard work followed by two to three weeks of excuses. Every person can find thirty minutes a day to do SOMETHING! With a sound nutrition plan and a consistent workout schedule (even bare minimum) you will see amazing results.
Not Properly Hydrated:
This is the most overlooked point in any facility across the globe. Dehydration has been connected to weight gain. If you do not drink enough water, your kidneys cannot flush out impurities. This, in turn, impacts other organs such as your liver. A liver that is not in optimal functioning cannot properly metabolize fats. What does this mean? Dehydration = weight gain/lack of weight loss. Stay hydrated!
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