5 Mistakes Women Make When Trying to Get Fit
Many women take on fitness training with the hope that it will help them get into shape. But, there are mistakes women make when trying to get fit that become stumbling blocks to progress. Read on to uncover some surprising female fitness mistakes and take proactive steps to avoid them.
1) Becoming Obsessed with Cardio
Many women believe the age-old idea that cardio burns fat while resistance/strength training contributes to masculine physiques. As such, over-reliance on aerobics training is common among women trying to get fit. The problem with doing cardio only is that this form of exercise also burns muscle. As a result, women become ‘skinny fat’, a cruel paradoxical physique where the body appears lean in clothes but actually has higher body fat percentage because of lost muscle mass.
To get a toned and lean body, women need to mix up their cardio workouts with strength training, which brings us to the next point.
2) Not Lifting Weights or Taking up Strength Training
Weight lifting is often considered a male’s world. So, many women visiting gyms regularly tend to stay away from the weights for fear of bulking up. But, that’s a huge misconception. The truth is, women don’t build muscle as easily as men due to hormonal factors. Adding weight lifting into your routine will help you get toned. What’s more, building muscles will increase your fat burning potential by boosting resting metabolism.
3) Inadequate Protein Intake
There is this idea that protein is the staple food for bodybuilders. Since not many women take up strength training, protein intake tends to be low in females. In reality, women who exercise should be taking more protein to support their active lifestyle. If you are an active woman, fitness experts recommend getting at least one gram of protein per pound of body weight.
Eating adequate amounts of protein comes with a few benefits. For one, you’ll fell less hungry during weight loss while trying to cut back on calories through smaller food portions. The reason for this is because proteins tend to create a satiating feeling that fills the stomach on less food. Secondly, the body will have the nutrients it needs to repair the trauma muscles endure during exercise. Thirdly, your body will have the nutrients it needs to build new muscle fibers and increase your strength.
4) Constantly Losing Weight
Typically, the most common fitness goal women have is to lose weight. But, some individuals stop working out after reaching their target. The cycle then resumes all over again after packing on a few pounds above their ideal weight.
If you achieve the desired results after working for weeks to lose weight, focus on something else like getting stronger or more flexible. As long as you keep exercising and maintaining calorie intake to support your active lifestyle, it will become easier to maintain a healthy weight.
5) Cutting Corners to Look Like Fitness Models
A lot of women look at pictures of fitness models on magazine covers and wish they looked like that. And, in a rush to get that ‘dream body’, they try all kinds of insane diets and fitness programs with the hope of achieving fast results. Unfortunately, more often than not, these desperate tries backfire on them.
Fad diets make it harder to exercise as energy levels slump due to low calorie intake plus your metabolism will slow down and cause the body to pack on more weight than before. The truth is, if you want to get an athletic fit body, you have to be willing to put in the work that goes into achieve this fitness goal. That means eating healthy, exercising on a regular basis, getting adequate rest and practicing diligence along with patience because body transformations don’t happen overnight.
Reading up on some of the most common exercise mistakes that women make can help you avoid these blunders when you workout. This pitfalls shared above may result in lack of improvement in your workout technique, insufficient benefits to your health, or reduced motivation. Therefore, make every effort to avoid them and put more effort in workout methods that maximize your fitness training results.
Why Cardio Without Strength Training is a Mistake for Health & Weight Loss
Cardio and aerobic exercises are the best for burning fat and losing weight, right? Well, maybe not. The traditional mindset is that jogging, running, hitting the treadmill, spending hours in aerobics classes and performing other lengthy cardiovascular exercises is the smartest and quickest path to weight loss.
Aside from being incredibly mind-numbing and boring, spending hours on cardio exercising without dedicating time to strength training is not a very efficient way to positively impact weight loss, a healthy body weight management and overall health.
Physical trainer to the stars Elizabeth Hendrix Burwell is a co-owner of High Performance Gym in New York. In an interview with Shape magazine the young and fit Burwell says to reach the highest level of performance regarding weight loss and fitness, you absolutely must be strength training. This celebrity trainer stated that …
“Strength training builds lean muscle mass, which both increases your metabolism and decreases fat. So the more muscle you build, the more calories you burn on a day-to-day basis.”
Some fitness programs, such as kettlebell exercises, double as strength training and cardio at the same time. Incredibly, a study by the American Council on Exercise found that kettlebell exercises can burn “up to 20 calories a minute”. This shows the extreme power of a combination of strength training and cardio to deliver incredible weight loss and health results.
There is also evidence that running for more than 5 miles a week has a long-term negative effect on your health. This is due in part to the pounding, jarring experience your body goes through when running or jogging. You should also keep into account the “weight loss per time investment” power of strength training that all the aerobic and cardio exercises in the world can’t match.
When you enjoy some type of cardiovascular or aerobic exercise, you burn calories and fat DURING THAT EXERCISE. If you put yourself through an incredibly grueling and intense cardio workout, you may enjoy calorie burning for 12 to 24 hours after you finish exercising. In most cases however, a simple cardio workout stops burning calories shortly after you finish exercising. On the time investment side of the equation, cardio exercising sessions generally have to last at least 30 minutes, and often more than 1 hour, to make a significant calorie burning result.
Strength training burns fat and calories for UP TO 72 hours AFTER YOUR WORKOUT IS OVER. That is a whopping 3 days of burning fat and calories after your strength training experience is completed. Strength training only needs to happen 3 days a week, on alternate days, and a 20 minute session with weights that challenge you is all the time you need to invest to produce some serious results.
Aerobic and cardio exercises can be very good for detoxing your body, and burning fat and calories. However, if you want to reach a high performance level of weight loss, sexy muscle building and toning, as well as overall health and wellness, you can’t ignore the power of strength training, either with free weights or body weight exercises.