We all want to get results from our training because we lead busy hectic lives and we need more energy and vitality for the things life throws at us these days. That’s why it’s vital to ensure that we are not wasting our time on ineffective diets or fitness routines and that we are maximizing our results by avoiding the following training pitfalls.
1. Training every day without rest.
Although cardiovascular exercises (cycling, walking, and boxing) can be done every day, resistance training routines require 48 hours rest unless training different body parts.
2. Repeating the same routine over and over again. Your programme needs to be changed every 6-8 weeks as after this time the body adapts to the workout leaving it unchallenged
3. Skipping meals. You may think that missing meals will help you lose weight but this is not the case. Starving your body will leave you lacking energy and cause your body to store fat.
4. Rushing through the exercises when performing resistance training. This reduces the intensity of the exercise and lessens the results. You should lift and lower the weight slowly for maximal results.
5. Spending an hour on the bike, cross trainer or treadmill whilst chatting to friends or reading a book. You will burn far more calories if you increase your intensity levels and train for 30 minutes. If you are able to hold a conversation you are not training hard enough.
6. Spending too long on ab work and neglecting your other muscles. It's a waste of time doing hundreds of sit ups and it won't give you a flatter stomach. You need to work your whole body equally and eat right to make a real change to your waist size.
7. Not planning your routine in advance. If you have no plan you won’t get the results. At the beginning of every week you should organise your time and decide what sort of training you are going to do each day as well as plan you rest days.
8. Doing too little training. For most of us, one or two workouts a week won't help us achieve our goals. Aim to train at least three times a week for a minimum of thirty minutes.
9. Spending time making excuses on why you can't train. Chances are if you just went and did it straight away you would feel much better and could have had the workout over with in the time that you sat and procrastinated over it.
10. Looking for the easy quick fix. Don't be taken in by the ads on tv promising you a fantastic body in a few weeks. Drinking shakes, popping pills and using some supposedly revolutionary piece of equipment will rarely provide the quick fix it claims. Real results are attained by following a balanced fitness and eating regime.
Rachel Marks
www.ft4.co.nz