How to Avoid the 5 Biggest Workout Mistakes
By Malia Frey. Weight Loss Expert
Malia Frey has been teaching weight loss, health, wellness, diet and exercise for over 20 years. Her passion for good health inspires her to stay active, eat well (most of the time) and encourage others to do the same. Connect with Malia on Facebook. on Pinterest or Twitter. visit her website, MaliaFrey.com. or connect with her on Google .
Updated March 12, 2015.
So what makes one weight loss workout plan effective and another one fail? There could be a number of factors involved. But in many cases, the cause can be traced to one of these blunders.
If you've been struggling to shed a few pounds and your exercise plan isn't yielding any results, see if you are making one of these common workout mistakes .
5 Common Weight Loss Workout Mistakes
- Doing the same workout day after day. It's not a bad thing to exercise every day, and it's not necessarily a bad thing to do the same workout everyday to maintain heart health. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work. Why? Your body adjusts to the daily workload and you hit the dreaded weight loss plateau .
Fix this blunder: Develop a workout schedule that involves different activities, different intensity levels and different session lengths. For example, if you normally do 40 minutes of walking, keep that activity on your workout schedule two or three days per week. But as an added challenge, walk for 60-75 minutes one day during the week. On the remaining days, mix in a cycling workout and a day of walk/run intervals. If you are healthy enough for vigorous activity. add HIIT workouts. which have been shown to be effective at burning fat .
- Compensating by eating more. When you add exercise to your daily routine, you are likely to become more hungry than usual and want to eat more. Dealing with that hunger can be an uphill battle, because there is often a little voice inside your head that says, "I can eat whatever I want because I exercised today ."
That rationale makes sense. But if you are trying to lose weight with exercise. you need to achieve a specific calorie deficit at the end of the day. If you satisfy your post-exercise hunger with high calorie foods or even with too much healthy food, you'll end up replacing all of the calories you burned. Then, your calorie deficit and your potential weight loss disappears.
Fix this blunder: Before you start or change your workout program, determine your total daily expenditure. You can calculate it yourself or get a metabolic test performed by a professional such as a personal trainer or registered dietitian. When you begin your exercise program make sure that you only increase your food intake so that you still maintain a calorie deficit at the end of the day. A deficit of 500 calories per day or 3500 calories per week should result in a one pound weight loss each week.
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- Lopsided training. A good fitness schedule includes cardiovascular (aerobic) training, strength training and flexibility work (stretching). This balanced workout program ensures that your body stays healthy and fit. But each of these three components also has weight loss benefits. If you skimp on one or two
of them, you'll end up with a lopsided workout program and you won't reap the full weight loss rewards of your exercise sessions.
Fix this blunder: Most weight loss workout programs include aerobic activity so it's unlikely that you'll have to add cardio. But you should also make sure that you do 2-3 days of strength training. as well. If time is an issue, do a circuit workout and complete short intervals of strength exercises between 5-10 minute bursts of cardio. Then, finish every workout with 10-15 minutes of stretching so that you maintain healthy joints and an injury-free body.
Fix this blunder: Non-exercise activity thermogenesis (NEAT) should account for a significant percentage of the calories that you burn each day. When your NEAT decreases, your metabolism slows, you don't burn as many calories each day and you don't lose weight.
If your workouts drain you to the point of exhaustion, it may be time to re-evaluate your program. Make sure that your high intensity workouts are relatively short and that you include some easy recovery days during the week to give your body a chance to recuperate and rebuild.
Also, keep in mind that it's not always the workout that is causing the lack of NEAT. Sometimes the choice to lay on the couch or sit in a chair all day is made out of habit rather than genuine fatigue. Try to skip the afternoon nap and go for an energizing walk instead. Stuck at work? See if you can use a standing workstation or take short breaks to get out of your chair and move around.
Fix this blunder: Instead of investing in bars, drinks, or supplements, invest in a visit with an accredited sports nutritionist or registered dietitian. They will help you to make sure you are getting enough of the right kind of calories to recover adequately from your workout. They can also help you to decode and perhaps debunk the claims of the supplement that you want to use.