The 10 biggest fitness mistakes
If you think you've actually burned 250 calories on the crosstrainer with the twenty-minute trainer as indicated by the device, or if you're going to see Arnold Schwarzenegger doing weight training, this article is perfect for you! A number of top personal trainers have given their opinion about all fitness hypes of the moment and the ten mistakes that you could make during your workout.
# 1: Your sport is not too intensive because you are afraid that you will get super hungry, and then you will eat more.
The opposite is true. By exercising, your appetite is often suppressed! Regular trips to your gym also ensure that you stick to your diet better. Of course intensive training can stimulate your appetite, but that is because your body is burning an enormous amount of calories and it needs nutrients to supplement this. But few fanatics among us train so hard on a regular basis. So if you continuously feel that you are hungry, do not blame the gym. It's up to your diet. If you do not get all (or enough) nutrients, your body will let you know in the form of hunger.
# 2: You train on an empty stomach in the morning to burn more calories.
Research has shown that sports later in the day can help burn more calories, because your strength and body temperature at that moment peaks. faster weight loss That way you can train harder and more intensively and burn more calories! You also have more energy because you have already eaten. Ultimately, it is of course personal preference: some like to exercise early in the morning, others later in the evening. If you exercise in the morning, try something small to eat half an hour before, like a banana. Just like a car, your body also needs fuel to perform optimally.
# 3: By doing as many crunches as possible I finally get a flat stomach.
Abdominal exercises alone do not give you a flat stomach. If you really want to train for a muscular diaphragm and stomach, you do not only have to train your 'central' abdominal muscles but also the low and side abdominals and your muscles in your lower back. But even then you can train what you want: if there is a layer of fat on your belly you will never see anything! It is therefore important to eliminate this first. You can achieve this by eating well and healthy and doing cardio training a few times a week.
# 4: Your sport at least two hours at a time to get as much out of your workout as possible.
It is not about how long your sport is, but how effectively you work. So with this you have permission to stay in the gym for less time! But then you have to make it happen when you are there. An hour on the crosstrainer as a zombie is much less effective than twenty minutes of focused training with high intensity. Bonus: by training at a higher intensity level, you continue to burn calories longer after your workout.
# 5: You have a regular routine.
Unfortunately: what works, only works for a certain time. If you hold on to a certain routine for too long, your body gets used to it and does not work anymore. To continue to see results you have to challenge your body continuously with varying workouts. The changes do not have to be very big, think a bit creative. Swap squats with lunges and use weights. Or try a ten-minute treadmill, ten minutes of rowing and ten minutes on the bike instead of half an hour on the treadmill. Challenge yourself!
# 6: You stay fit by exercising half an hour three times a week.
There is a big difference between being active and being fit. Three times a week half an hour is the minimum to keep you active, which means that you actually only avoid the negative effects of a 'sedentary' life. Being fit costs more work: four or five times a week a sweat session is what you need to think about!
# 7: You stick to cardio (and avoid weights) because you do not want to be pumped up.
Sure, you can really get fat muscles from weights, but only if you train very specifically to create muscle mass. So it is entirely up to you. Even the weight you train with does not mean anything for your muscle mass! How big your muscles are or can be depends on three factors: your genes, your sex (men have much more talent to get bigger muscles) and the type of your training. In general it is true that if you use light weights (between 1.5 and 4 kg) and do more repetitions (for example two or three times sets of fifteen repetitions) you get leaner muscles. Increase the weight and do your slow and less repetitions, you create muscle mass.
# 8: You think your workout only works if you have muscle pain.
Pain in the early stages of your workout routine is normal because your muscles have to adapt to your new activities. It means that you challenge your body, which produces results! But always having muscle pain after a workout does not mean that your workout is good. It means that your body does not recover. And that is very important to become stronger! So give your muscles a day of rest in between.
# 9: You get rid of the crosstrainer if you have achieved your calories goal.
Sorry to say it, but the calculations of most fitness equipment are not quite right. They often show what you want to see. Use the data as a reference, but keep in mind that these numbers are not reliable. Do your own calculations! This can be done on this website for example. You could then compare it with the data that indicates the device in question, to see how reliable it is!
# 10: You are jealous of stars that all look great without any trouble.
According to the experts who have worked with different stars, most celebs work very hard for their killer bodies. Most even with a personal trainer and nutrition coach. So stop jealous watching super-tight stars. Look at yourself and your own eating and training pattern. Remember that it is not your job for you to look perfect, like for celebs, and you do not have the same wallet to pay for all that help.
“It is recommended that you look
at some useful information for you. Please click here”
# 1: Your sport is not too intensive because you are afraid that you will get super hungry, and then you will eat more.
The opposite is true. By exercising, your appetite is often suppressed! Regular trips to your gym also ensure that you stick to your diet better. Of course intensive training can stimulate your appetite, but that is because your body is burning an enormous amount of calories and it needs nutrients to supplement this. But few fanatics among us train so hard on a regular basis. So if you continuously feel that you are hungry, do not blame the gym. It's up to your diet. If you do not get all (or enough) nutrients, your body will let you know in the form of hunger.
# 2: You train on an empty stomach in the morning to burn more calories.
Research has shown that sports later in the day can help burn more calories, because your strength and body temperature at that moment peaks. faster weight loss That way you can train harder and more intensively and burn more calories! You also have more energy because you have already eaten. Ultimately, it is of course personal preference: some like to exercise early in the morning, others later in the evening. If you exercise in the morning, try something small to eat half an hour before, like a banana. Just like a car, your body also needs fuel to perform optimally.
# 3: By doing as many crunches as possible I finally get a flat stomach.
Abdominal exercises alone do not give you a flat stomach. If you really want to train for a muscular diaphragm and stomach, you do not only have to train your 'central' abdominal muscles but also the low and side abdominals and your muscles in your lower back. But even then you can train what you want: if there is a layer of fat on your belly you will never see anything! It is therefore important to eliminate this first. You can achieve this by eating well and healthy and doing cardio training a few times a week.
# 4: Your sport at least two hours at a time to get as much out of your workout as possible.
It is not about how long your sport is, but how effectively you work. So with this you have permission to stay in the gym for less time! But then you have to make it happen when you are there. An hour on the crosstrainer as a zombie is much less effective than twenty minutes of focused training with high intensity. Bonus: by training at a higher intensity level, you continue to burn calories longer after your workout.
# 5: You have a regular routine.
Unfortunately: what works, only works for a certain time. If you hold on to a certain routine for too long, your body gets used to it and does not work anymore. To continue to see results you have to challenge your body continuously with varying workouts. The changes do not have to be very big, think a bit creative. Swap squats with lunges and use weights. Or try a ten-minute treadmill, ten minutes of rowing and ten minutes on the bike instead of half an hour on the treadmill. Challenge yourself!
# 6: You stay fit by exercising half an hour three times a week.
There is a big difference between being active and being fit. Three times a week half an hour is the minimum to keep you active, which means that you actually only avoid the negative effects of a 'sedentary' life. Being fit costs more work: four or five times a week a sweat session is what you need to think about!
# 7: You stick to cardio (and avoid weights) because you do not want to be pumped up.
Sure, you can really get fat muscles from weights, but only if you train very specifically to create muscle mass. So it is entirely up to you. Even the weight you train with does not mean anything for your muscle mass! How big your muscles are or can be depends on three factors: your genes, your sex (men have much more talent to get bigger muscles) and the type of your training. In general it is true that if you use light weights (between 1.5 and 4 kg) and do more repetitions (for example two or three times sets of fifteen repetitions) you get leaner muscles. Increase the weight and do your slow and less repetitions, you create muscle mass.
# 8: You think your workout only works if you have muscle pain.
Pain in the early stages of your workout routine is normal because your muscles have to adapt to your new activities. It means that you challenge your body, which produces results! But always having muscle pain after a workout does not mean that your workout is good. It means that your body does not recover. And that is very important to become stronger! So give your muscles a day of rest in between.
# 9: You get rid of the crosstrainer if you have achieved your calories goal.
Sorry to say it, but the calculations of most fitness equipment are not quite right. They often show what you want to see. Use the data as a reference, but keep in mind that these numbers are not reliable. Do your own calculations! This can be done on this website for example. You could then compare it with the data that indicates the device in question, to see how reliable it is!
# 10: You are jealous of stars that all look great without any trouble.
According to the experts who have worked with different stars, most celebs work very hard for their killer bodies. Most even with a personal trainer and nutrition coach. So stop jealous watching super-tight stars. Look at yourself and your own eating and training pattern. Remember that it is not your job for you to look perfect, like for celebs, and you do not have the same wallet to pay for all that help.
“It is recommended that you look
at some useful information for you. Please click here”
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