Our time is precious and valuable. We want to maximize our allotted active time the best we can.
I wanted to share some mistakes I've personally made that have set me back in my journey.
Not giving 100%.
There are going to be days when you don't want to get up and move. There are going to be times when the easy thing (less reps, less effort) seem tempting.
These WILL set you back! I don't condone forcing something negative because that energy is just ..yuck.. but you have to know what you're giving up when you give in.
The right way to get the best results and lose those extra pounds, or finally tone those muscles is by pushing your body and mind through hell and giving your max effort whenever you’re working out.
2. Lifting light weights.
Always start light to learn the moves, then challenge yourself. Your body is much stronger than you think it is. If you really want to increase strength you need a weight that really challenges you. If you can easily do 20-30 reps, increase your weight.
3. Too much treadmill.
Sheesh I wish someone would've told me that I'd regret the hours spent on a treadmill/elliptical. There are much more effficient ways to get your body into the fat burning zone, faster.
High Intensity Interval Training (HIIT) is the way to go. You can burn as many calories in 20 mins of 30-60 second intervals as you would in more than AN HOUR on a low impact machine.
Yes, there are plenty of low impact HIIT moves! Ask and I'd be happy to share.
4. Doing the same thing.
The definition is insanity: doing the same thing over and over and expecting different results. Facepalm!
Our bodies are so complex. We have tons of muscles and ligaments and joints. In order for our movement to be effective we need to engage all of them.
5. Skipping the warmup/cooldown
This is just self inflicted torture. The last thing I want is to be too sore to function. It is natural to feel some muscle stiffness and discomfort when you're building muscle and stretching tight ligaments. This is a sign that you're doing it right. Pre and post stretching can help the process be less painful.
6. Wingin' It
Not having a plan is a terrible way to go about this. I've done it more times that I can count and I have failed to create a lasting habit each time. Make a plan. Need help? I've got tons of ideas that I've worked through and I'm happy to offer advice. We are not here to waste time!
7. Laziness
Taking extra "rest" time will lead to a break in healthy habits and a ton more excuses. Don't do it. If you can move, move! Move on purpose, with progress in mind. Taking more than 2 rest days a week will not get you anywhere.
8. Sugar sabotage
Sugar might be the devil. It's sticky and sweet and temporarily makes us feel warm and fuzzy but really is working against us from the inside out.
high blood pressure
high blood sugar levels
obesity
high levels of triglycerides
Liver failure
Pancreas malfunction
Diabetes type 2
Heart failure
Adrenal fatigue
Hypoglycemia
Hyperglycemia
If you're eating to fuel you body you have to know that sugar has ZERO nutritional value.
Balance is key. Know your limits. Eliminate temptation. Eat for fuel not feel.
What's one thing you can work on this week?