Weight-loss
10 mistakes we do to lose weight | What to do to lose fat?
You are determined to sculpt your body and lose fat! because moving takes part in a balance of life highly praiseworthy. But there you are, you want to muscle like a damned, the results on your body are waiting.
This becomes very frustrating. You do everything to be in good shape: you decided to sculpt your body and declare war on the adipose stigma of winter. And yet, you have to spend time in the gym, run, and test all Youtube tutorials, nothing really changes.
You could not see the results you had hoped for. In the sport as elsewhere, the quantity will not bear fruit without a practice of qua-lit! Then you are helped to identify what you are doing wrong in order to obtain a convincing result.
Here are the 10 mistakes not to commit:
1. Become a dingo of cardio
With the boom of workouts blossoming everywhere. Not a trendy activity that is not "cardio". Spinning, Crossfit, running, cardio appears as a sine qua non-condition to get a pretty body.
Effects: Yes, endless cardio routines help burn calories. But to overdo it, we push the body especially become a perfect diesel engine and adapt.
What to do: Diversify action. And with cardio, it is also about muscle and works its flexibility. Think of doing a little muscle work and working in extension to stimulate your muscles and rebalance your body, so work on your metabolism at the same time.
2. Always the same movements
You know the movements that do not cause you any difficulty, and then you have taken a taste of it. Abs by hundreds each morning, these endless jeggings for you is the fingers in the nose ok we understood! But it is right to shake his fitness routine from time to time. Especially if you begin to feel the frustration rising in front of your mirror by noticing that your body no longer reacts.
The effects: almost the same as above, your body adapted. Besides, you went to what you were doing, so a way to opt for ease. If you do it with such ease, it's proof that your muscles need something else.
What to do: Vary the sessions. Change courses, change coaches and above all ... movements. There is a host of movements for each muscle group. To get a flat stomach? It is necessary to diversify your abs routine, with movements that you muscle the great rights as the obliques, not forgetting the deep abs.
3. Count each calorie spent
You scrutinize the calorie counter on the elliptical tone screen, confess! Did you check on your smartphone, in your favorite app, how much you grilled? And you tell yourself that was all that you burned.
Effects: Do not be fooled, a machine does not know what kind of food is ingested, how intensely you have moved and so how you spent them! This indication remains very very very approximate.
What to do: Everyone burns calories at a different rate. If you begin to make your energy expenditure an obsession, you take a wrong path. Focus on the quality of what you eat and the quality of your training, instead of focusing on intensification. Enjoy the endorphins that exercise on these machines releases!
4. Be impatient
You work hard and nothing happens? That is to say that in a week, you do not notice the one-centimeter square of cellulite firming? Be careful, you're frustrated!
Effects: You increased the doses, you went from zero physical activity to 30 min each morning. But you should rather take the adage: who wants to go far, spare his mount.
What to do: Depending on how you train and the intensity of your sessions, it can take between four and eight weeks to see visible results. If you really can not wait then try the HIIT. An intense activity, without respite that stimulates the metabolism. Grease melts much faster than with regular training.
But know that by training you more gradually, not only will you get results, but you will avoid the risks of hurting yourself and doing the yo-yo with your body.
5. Allow yourself a post-gym crack
You have worked hard and so you have the right to a giant Sunday with a Coca XXXXXL.
Effects: The more you become active, the more appetite opens. But this is not a reason to slip a kilo of Oreos in the wake, otherwise, you will spoil everything. And it would be a shame not to reward your efforts.
What to do: Are you hungry? This is normal, and it is not a matter of starving after the gym. But please, continue your program "I-me-do-well" by feeding you properly. If you want to muscle, you must understand that these are proteins that your body needs first, and also slow sugars. Afterward, you can let yourself go on the fresh fruits, raw vegetables, vegetables as much as you want as long as it is without mayo or cream obviously!
6. Doing too much, too fast
As mentioned earlier in the chapter of impatience, you fell on the side of the dark force and you became fitness addict in no time. Yes, we know, you're super motivated, but you should spare your body a bit.
Effects: Drastically increasing doses of stress and reinforcement can cause muscle fatigue that you are not used to. Attention to "fitness burn-out". Do not be disgusted or hurt.
What to do: Whatever the intense activity you have (fitness, muscle, spinning.), you have to listen to your body and know what you are doing. This may seem basic, but understanding how your muscles work can really help you progress. Do not forget to let them rest 24 hours after a hard session.
7. Crunches, crunches, and crunches
You only see this on social networks and coaching sites: to tone the abs, do crunches.
The effects: Once you chain yourself 250 crunches, you will soon die of boredom. In addition, crunches for girls are not ideal. The movement pulls on the pelvic floor and would favor the weakness of the perineum.
What to do: Ask the coach at your gym to tell you about four different abs exercises, sometimes involving big rights, sometimes oblique ones. And do not forget to mobilize your deep abs (the transverse ones), as in the physiotherapist or in the Pilates classes. This will allow you to get good back support.
8. Imitating others
This coach on Instagram sports a dream body? So you copy everything she does, all her exercises. Just to become like her. And you completely hide the fact that she has been doing all the holy day for three years by eating only apples!
The effects: Balance? Nothing ! You get tired, you get desperate and nothing! Your body changes at the speed of a snail and you are still far from being able to flood your muscles with timeliness.
What to do: Do not learn just by imitating others. Emulation is indeed a good engine to motivate, but it should not stop there. No, you'll first identify your muscle weaknesses, and target the exercises that fit. And preferably with a pro (coach, physiotherapist, doctor). Once you know more about your own needs, then you may be able to go right and left to browse a program that suits you. But before, as in the bad Philo, know yourself (you have four hours!).
9. Running fast
If you do not provide your body with the fuel it needs, your body will not function properly.
Point.
Effects: If you do your workouts with nothing in your stomach, you will not be able to optimize your performance. Goodbye progress!
What to do: Certainly, we just told you not to eat anything after a sports session. But it is all the same to feed before and after.
So, before a rather intense effort, be sure to take a snack (about two hours before) with, for example, almonds and yogurt, or a banana (the sportswoman's friend). Or in the morning a breakfast (three hours before it is ideal to have time to digest): a bowl of oatmeal with dried fruit, or a large bread toaster complete with ham. Water is not enough!
10. "No pain no gain"
This slogan ( no pain, no intake) which means that without pain, nothing is obtained, has become a kind of catchphrase widely relayed by a famous sports brand. So many people feel immense satisfaction after a session that causes at least two days of intense stiffness. As if one had to necessarily suffer to tone up.
Effects: Do not use pain as an indicator of whether or not your workout was effective. The simple fact of being supportive can mean that your body is integrating better and better, that you are feeding properly, and that your Efforts pay. Quite simply!
What to do: To surpass a little yes (a race, a CrossFit cross), to get hurt, no.
Learn how to balance your efforts, increase the number of exercises gradually, so that your muscle mass evolves slowly but surely. Aches are only the sign that you have broken muscle fibers, and you can just as much muscle by stretching these same fibers without they break. So you will not necessarily feel pain.
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