Your Guide to the Dos and Don’ts at Gym
In the modern era of fitness it is widely accepted that both, men and women should lift weights in order to achieve their fitness goals, regardless if they want to lose fat, build muscle.
One of the main reasons women fail in their workouts is that they don’t know what they are doing. So to be a smarter fitness junkie, you must steer clear of these common mistakes. Let’s take a look at what these are!
Ignoring Weight Training
Throw the fear and misconception of being “bulky” and losing your feminine look out the window. Strength training is extremely beneficial for your bone health and overall long-term health.
Lean muscle improves body composition and helps burn fat faster
Trying to shrink the waist with abdominal abuse
So many women still believe they can shrink their waists by excessively training their abs. For those of you who haven’t heard, but its true Abs are made in the kitchen and not in the gym
In order to reduce the fat layer on top of the abdominals you must follow a healthy diet and do your cardio. Training your abs 2-to-3 times per week maximum will ensure you’ll have something sexy to look at once the fat has been reduced.
More is not better
It is absolutely important to work hard in the gym and get after it. However, you need to also listen to your body and work to develop a set training schedule. If you are overtraining and pushing your body too far, more time in the gym will not equal better or faster results.
Remember adequate rest is also a part of a sound training program.
Cardio… Cardio & Cardio
Too much cardio increases cortisol i.e. the stress hormone in the body making it all the more difficult for you to strip that stubborn fat off.
Keep it sane!!!Limit cardio to 3-to-4 days a week, 30-to-40 minutes
Get off the treadmill and the elliptical and start mixing things up. Try something fun and new (kickboxing, circuit training, sprints, or play a new sport) and continue to switch things up to keep your body guessing. Lower the amount of traditional steady state cardio and you will actually improve your hormonal state and your body’s ability to burn fat and build lean muscle.
Taking lengthy periods of rest
Women remember that the gym floor is not a coffee shop. Many women make as they go about their workout is turning it into a social affair. If you need to socialize, schedule time after the workout and not in between the sets.
Shorter rest periods will help you see results faster.
Being Afraid Of Heavier Weights
Many women do focus on toning their body and think that heavy weights are just going to cause them to get big and bulky. This is not true. In fact, heavy lifting will boost the metabolism which will help burn fat faster.
Remember that as a woman, you don’t have anywhere near the testosterone levels in your system to develop a high degree of muscle mass. So put those fears to rest.
Lift heavy and you’ll boost your metabolism, burn fat, and actually see progress.
Relying On Isolation Movements
Isolation exercises are important, but most women tend to rely too much on them. They think that a particular exercise can help them tone the targeted body part
Crunches to work the abs.
Donkey kicks to work the butt.
Dips to work the under arms.
Focus on compound exercises – bench press, bent over rows, squats, deadlifts, lunges, shoulder presses, lat pull-downs to burn more calories. They need to form the foundation of your program and then you can add those isolation exercises to them if you wish.
Trying not to sweat
To all you glamour gals, it’s a gym. Sweating is healthy. Don’t worry about your eye make-up. Why are you even wearing any? To all you glamour gals, it’s a gym. Sweating is healthy. Don’t worry about your eye make-up. In fact sweat throws all the toxins off from your body.
Setting Unrealistic Expectations
Ladies remember Rome was not built in a day.
You can’t be so hard on yourself and you must understand that your body will not change overnight and you need to be patient. Get a workout plan that involves variation and has a focus around strength training. Have realistic expectations and set goals for at least six weeks out and avoid the mental traps of the scale.
Now go forth and train with variety, confidence, drink your water, be sane, practice good form, sweat like crazy, throw away that cheap perfume, get your protein in and use good common sense! You’ll enjoy your workouts more and see some positive results!