Trainer » weight loss mistakes

3 Post-Workout Mistakes You’re Probably Making

Valentine Oliver — Fri, 26 Feb 2016 16:30:42 +0000

Most people have always have their pre-workout routine planned, but find it difficult having or upholding a post-workout routine, which is actually understandable, taking into consideration the fact that you might be really exhausted after your workout. But the truth is, just like you have your pre-workout routine: you drink enough water, you wear your favorite exercise gear and probably go along with your IPod and watch, you’re also supposed to have a post-workout routine because it’s equally important. Your post-workout routines can ensure proper muscle recovery and muscle growth and there are certain things you can do to compromise this.
Here are some post-workout mistakes you might be making without even realizing:

1. Not having the proper meal

Don’t punish yourself with starvation, especially after your workout session. Most people make this terrible mistake and this can be an awful disaster. Always remember that food is fuel and that’s why you need to have a balanced diet to help your body fully recover. It will also help keep your metabolism burning, which can be of great help especially if you’re looking forward to losing weight at the end of the day. So make sure your post-workout meal has the proper balance of carbohydrate, protein, and healthy fats. Avocado or fish sandwich wouldn’t be such a bad idea at all.

2. Rewarding yourself with just any food

There’s always this sense of feeling you get to award yourself for a job well done by just eating the foods you love best, which is most times a not-so-healthy food. Maybe because you feel that you’ve burnt enough calories and so eating just any junk food won’t add much to your weight. This isn’t true. It’s way easier to add up more calories than you think. So Instead of thinking double cheeseburger with fries after your workout session, think healthy eating.

3. Refueling with a sports drink

Sometimes we get carried away by the ads we see on television today. We see a popular athlete who after training opens up one these sports drinks and just begins to drink with that satisfying look on his or her face. And so this somehow gets into our heads and we feel that it’s actually very healthy and a necessity to have a sports drink after each workout session.
But you need to understand that sports drinks are usually high in sugar and calories, much higher than what your body has burned. The sugar in the drink will instead be stored as fat, which completely goes against all your efforts in the gym or at home, depending on where you had your workout session.
Instead of sports drinks, try refueling your body with natural foods high in protein.

Conclusion
If you’ve been wondering why you work out so hard and yet you can’t seem to see any results, it’s probably because of these little but mighty mistakes that you’ve never taken notice of.

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6 Common Workout Mistakes Made By Men

Valentine Oliver — Thu, 11 Feb 2016 14:00:29 +0000

There’s nothing as discouraging as working so hard for a particular purpose and not the getting the end results that you expect. This might be as a result of certain things you might be doing wrong, without even realizing it. Here are 6 common workout mistakes to avoid:

1. Relying on Cardio

Inasmuch as cardio is important for weight loss, relying on cardio alone for weight loss will leave you disappointed at the end of the day. Don’t get me wrong here. I’m not saying you should skip cardio, but if it means neglecting strength training then you’re making a huge weight loss mistake.

The fact is that you can’t lose weight efficiently without building more muscles. So to make sure that your weight-loss is effective, make sure your workout routine includes both cardio and strength training.

2. Lifting too much weight

Just like too much of cardio can be a mistake, too much strength training could be a mistake as well. Most men, unfortunately, are victims of the common myth – heavier is better. The truth however is that lifting lighter weights with correct form and posture will be much more efficient for gaining the results that you desire.

3. Not doing compound exercises

Compound exercises refer to those type of exercises that involves more than one muscle group working together to build strength. Most men spend their gym time trying to train only one muscle group at a time. This is wrong.

Compound exercises are more efficient and train the body more effectively. Exercises like the bench press, squats, deadlifts, push-ups, etc. Should form a key part of your workout program.

4. Neglecting Nutrition

So this is one major mistake done by men especially. They often think that they can out train the amount of junk foods that they eat. Doing a high volume of training isn’t all it takes to lose weight. Training and nutrition go hand in hand. It takes both of these elements to lose weight efficiently.

5. Relying too much on supplements

Weight loss pills are popular but the truth is that they aren’t a necessity for weight loss. If you’re trying to lose weight, relying on these supplements is a very huge mistake. Instead, try going more natural. Eat foods high in protein, fiber and omega-3. These foods will help fill you up for longer, regulate your appetite and therefore reducing your cravings for junk foods.

6. Too much steady state cardio

It is true that moderate cardio is good for your heart’s health, but if you’re trying to lose weight, doing a slow or moderate cardio activity, isn’t actually the best for you. For faster weight loss results, work out at a more intense level, including high intensity intervals.

Conclusion

Now that you know the mistakes that you might be making, it’s time to start making changes to some of these things. Correct these mistakes and you’ll probably see yourself losing significant amounts of weight within weeks or months.

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5 Biggest Weight Loss Mistakes Most Women Make

Valentine Oliver — Thu, 28 Jan 2016 14:00:43 +0000

Despite the fact that you’ve disciplined yourself to stay from so many foods that you love, just in the name of losing weight, you still get discouraged each time you stand on a scaling weight to check your weight. And you’ve been asking yourself “what am I doing wrong?” Well, there are a couple of things that you might be doing wrong, without even realizing that they might be the reason why your weight loss program isn’t effective. Read on to find out more:

1. Doing only cardio

So many studies have shown that strength training is more effective for shedding fat and building muscles than cardio. It’s true that cardio helps burn more calories, but it actually burn both fat and muscles in the process. You need muscles in order to lose weight efficiently, because the more muscles you have, the more calories you burn at rest.

The reason why most women are scared of strength training is because they believe that’ll cause them to bulk up and look manlier, but the truth is, it takes more than just strength training for that to happen and the female body is not optimized for this process.

Try adding more strength training to your workout programs. Exercises like squats and push-ups will allow you to use your body weight and could be done at home. Also if you’re working out in the gym with free weights, you could use weights ranging from 1 to 5 kg.

2. Skipping meals

This is also another very common mistakes that most women make. Whether intentionally or unintentionally (perhaps because you have so much work to do), it still doesn’t help in your weight loss quest in anyway.
Skipping meals will affect your metabolism (the rate at which your body burns calories) and also affect your appetite, causing you to crave for food that is high in calories at your next meal.

Breakfast especially should never be taken for granted. Your body needs food to boost its metabolism every morning, due to the fact that you’ve been fasting through the night and your metabolic rate has been seriously lowered.

3. Cutting out carbs completely

Carbs have the responsibility of fueling your brain function and physical activity and this in turn gives you the motivation and strength to work out, so you don’t need to completely cut them out. All you need to do is to eat your carbs, but in moderate quantities. You should also try choosing whole grains where possible.

4. Overdosing in protein and Fiber

Just because you were told that protein and fiber are good for weight loss doesn’t mean that you should overeat them. Most of these foods, when consumed in excess, still get stored as fat. Be careful not to eat too much of these foods daily.

5. Eating late at night

The majority of people that are obese today have been discovered to be late-night eaters. What happens when you eat late at night, is that you’re likely to fall asleep soon and when you sleep, your metabolic rate is slower and therefore most of the food you had for dinner gets stored as fat.

Conclusion

If you correct these mistakes, you can be sure of seeing impressive results within just a month. Remember, consistency is the key to weight loss.

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Top 5 Weight Loss Mistakes You Might Be Making

Valentine Oliver — Thu, 28 Jan 2016 12:15:24 +0000

Losing weight boils down to a simple-sounding formula: burn more calories than you take in or eat less and move more, as people always state. But let’s face the reality here, losing weight is no child’s play. It takes a lot of effort and willpower to succeed.

One of the main reasons why people don’t succeed and often give up on their weight loss goals, is because they make a number of common weight-loss mistakes and never realize it. Here are 5 common mistakes you might be making in your quest for weight loss:

1. Eating too much protein

Ever heard the saying, “too much of everything is bad”? Well, it is so true. Protein has been identified as being one of the best foods to embrace for weight loss benefits, because they fill you up longer and your body expends more energy trying to break them down, thereby burning up more calories. But that doesn’t mean that you should eat them in excess because the excess will get stored as fat.

2. Ignoring strength training

Most people have the wrong ideas about strength training and because of this, they often avoid it. They have this common misconception that it’ll make them look bulky. Strength training is as important for weight loss as cardio exercises.

When you stick to just doing cardio exercises, your weight loss won’t be as efficient and consistent compared to when you combine both cardio and strength training. This is simply because your body requires more muscle to burn more calories, and strength training helps you build muscles.

3. Skipping Breakfast

This is another common mistake that most people make with weight loss. Breakfast is healthy and if you’re trying to shed some pounds, skipping it could be one of the worst mistakes you could make.

Each morning when you wake up, your body has stayed hours without food, thereby slowing down your metabolism. You need to eat something each morning, no matter how small, to rev-up your metabolism, because if your metabolism isn’t functioning effectively, then you can’t burn any calories.

Taking breakfast will also help prevent you from overeating during lunch. The tendency of your overeating during lunch when you don’t take breakfast is very high.

4. Always using the same routine

Most people make the mistake of using the same exercise routine over and over again. Well fitness experts have explained that if you perform the same routine over and over again, your body will get used to it and it therefore, won’t be as effective as it was when you first began. To avoid making this common mistake, you should consider hiring a professional trainer to help design flexible workout routines for you.

5. Not getting enough sleeping time

Not sleeping enough is another common mistake that you might be making, that’s going to inhibit your weight loss. Experts say that sleeping less causes people to secrete more of the hormones that make you feel hungry, and thereby lead you to crave for not-so-healthy foods.

Conclusion

There might be many more mistakes that you make that haven’t been mentioned here; however, these are the most common weight loss mistakes that lots of people make. The first step to getting your weight loss routine back on track is recognizing these mistakes.

Thinking of hiring a professional fitness instructor? We’d be glad to recommend a fully licensed fitness professional you can trust. Please get in touch us at:

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4 Common Weight Loss Mistakes To Avoid

David Abraham — Sun, 24 Jan 2016 00:00:18 +0000

There is so much contradictory information on weight loss and fitness, swirling round the web, that often for the amateur, it is hard to tell fact from fiction. To help you avoid wasting your time and energy on techniques that are only going to set you back eventually, we have compiled this list of the top 4 most common weight loss mistakes, and how to avoid them:

1. Fasting too often

Fasting has a proven effect on weight loss, and the intermittent fasting technique in particular is very effective. Researchers have found that the release of human growth hormone is usually exponentially higher in the hours after a 24 hour fast.

However, you are advised to undertake such fasts on a very limited schedule, as over-fasting will lead to loss of muscle and is also likely to lead to overcompensation when you do eat.

2. Skipping meals to reduce calorie intake

To lose weight, you need to burn off more calories than you take in and this is common knowledge. However, a lot of people misapply this principle by skipping certain meals such as breakfast, thinking that by eating less meals, they are ingesting lower calories.

Although you do lose calories in this way, the evidence suggests that this is actually an inefficient method, because when you skip certain meals, you are likely to feel an increased craving for sugar rich foods such as carbohydrates and you are also much more likely to overeat during subsequent meals.

The best method for reducing calorie intake is not by reducing the volume of the food you eat, but instead by switching out high calorie foods for lower calorie foods. For instance, you could switch your fries for baked potatoes and dump your regular soda for a glass of orange juice.

3. Focusing on cardio alone

Cardio exercises such as running, swimming and walking, are extremely effective for weight loss and improving fitness. This is because cardio causes your body to burn fat and helps to improve stamina; however, doing too much cardio could easily lead to muscle loss which is not something you should be aiming for, as muscles aid in maintaining a high enough metabolic rate to sustain fat burns.

Ideally, you should combine your cardio training with some weight training, which will provide balanced weight loss and fitness results.

4. Cutting out carbs and fats

Carbs and fats are the two foods most responsible for creating fat deposits in the body and if your intake of these foods is too high, you will be advised to cut down on them. However, these foods also play an important role in the body and while you should avoid consuming them excessively, you should not cut them out completely either.

People who take up a consistent low-carb diet are likely to experience a range of effects that include difficulty concentrating, muscle loss (the body will burn muscle to compensate for the loss of energy), and eventually, possibly even increased insulin sensitivity as the pancreas (which produces insulin) requires some intake of carbohydrates for it to function well.

Conclusion

Now that you know the truth about these four common weight loss mistakes, you can apply the information we have given you, to help keep your weight loss efforts productive.

Another great idea for avoiding mistakes in your weight loss plan, is hiring a professional fitness instructor who will guide you and offer personalized fitness instruction. We would be glad to recommend a fully licensed trainer you can trust, if you get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 7755 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.