4 Workout Mistakes That Put the Brakes on Your Progress
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You’ve worked hard. You’ve been diligent. You stuck to your women’s workout program and you’ve finally arrived at that point where you can see the results when you look in the mirror. Unfortunately, that was three weeks ago, and that last bit of flab you thought would come off is sticking to you like glue.
What happened to the progress you were experiencing before? Where did the momentum go? If these are the questions you’re asking yourself, we’ve got good news for you. Your workout may be the problem. Many women’s workouts are not well thought out. Just because you are getting up bright and early every morning and committing to that thirty minute exercise routine doesn’t automatically mean your body will be transformed. Don’t worry, this isn’t meant to be discouraging. Most people fall into this ‘plateau’ period.
We’re about to tell you how to get past it, with just a few workout adjustments. Here’s a few things you may be doing wrong:
Working out while fluid fatigued
You know you’re supposed to drink plenty of water every day. You’ve heard it for years, probably decades…but do you know why? Sometimes, when you discover the reason behind what you’re doing, it makes so much more sense. According to studies conducted by California State University, workouts performed without the proper amount of good old fashioned H2O will leave you feeling drained much earlier than you would if fully hydrated. Without enough water, your muscles are unable to function properly.
The studies proved that dehydration caused individuals to complete up to five fewer reps than those who ‘hydrated’ before and during their exercise routine. Bottom line? Drink plenty of water, all day, every day. Vitamin waters and Gatorade don’t count. Your body needs plain old H2O.
Getting Sloppy
A high intensity exercise will burn up the calories, in theory. Over time, many of us tend to get a bit lax with our form. Whether it’s cardio or weight training, it’s absolutely vital to move through the exercise properly. Pay close attention to the muscle groups you are using while working your routine. Small adjustments, like standing tall and breathing correctly will recruit more muscles and burn more calories.
A Mayo Clinic study showed that standing, as opposed to sitting or lying on a weight bench, while lifting weights, can burn at least 40 more calories per hour.
With weight training, the best way to check your form is by moving through your exercises slowly and paying attention to breathing, posture, and the muscles that are being used. For cardio workouts, concentrate on breathing and posture.
Boring, Boring, Boring
Face it, if you don’t like your routine (if it isn’t fun and enjoyable), pushing yourself to go through the motions every day is going to be a mind-over-matter grueling event. It won’t take long before the mind-over-matter loses out to your favorite episode of House or a fresh pastry and a cup of coffee. Don’t let your efforts be sabotaged by allowing your workout routine to be the worst possible choice. If you dread it, you won’t stick to it…period.
So, what can you do to guard against sabotage? Whatever it takes. Hate working out at home? Come off of your pocketbook and pay for a gym membership. Single? Join a gym or yoga class with plenty of members of the opposite sex.
Bottom line? Keep it interesting. Change up your routine if you have to. Do what it takes to stick to your routine.
You Aren’t Combining Strength and Cardio
If you aren’t including both strength and cardio in your exercise routine, this may be the number one reason you aren’t seeing those love handles disappear. Research has shown that the two together create the perfect, fat-blasting combination. Why? Cardio activity burns the calories, but strength training builds the lean muscle necessary for continuous fat burning. When you’ve got lean muscle mass, you’ll burn fat even when you are doing nothing…yes, even when you’re plopped in front of the television.
By adding just a few pounds of lean muscle, you will burn an additional 1,000 calories every week, just while sitting. Add three days of strength training to your cardio workout and you will see those love handles melt away.
So, there you go! Use these tips to refocus and blast through those stubborn flab that was trying to hang on.
you are great