| Several times I have had women contact me | | | | reps. This gives you feedback on what is working and |
| frustrated that they are not seeing the results they | | | | what is not. You are better able to see what needs to |
| desire. However, as we get into our conversation and I | | | | be tweaked in your program to get you to the next |
| start asking questions about their current fitness | | | | level. |
| routines, I find some common threads. | | | | 6. Going at it Alone - |
| I decided to compile a list of the top ten mistakes | | | | There is a lot to be said about having a partner. They |
| women make that really does keep them from making | | | | keep you motivated, accountable and focused. Hiring |
| any progress. By reading this, you will be well on your | | | | an experienced fitness professional will also help you |
| way to achieving better results than the average gym | | | | reach your goals faster and with better results. They |
| rat or home exerciser. | | | | know what your weaknesses are and can push you a |
| 1. Too Much Cardio - | | | | little harder than a friend or companion would without |
| Back in the early 70's it was popular belief that women | | | | injuring you. |
| belonged on the treadmill or in aerobic exercise | | | | 7. Not Properly Warming Up - |
| classes swinging little purple dumbbells. Spending hours | | | | Preventing injuries is a fitness professionals number |
| on the treadmill was the way to loose unwanted body | | | | one priority when it comes to their clients. One huge |
| fat. | | | | mistake I see at the gym is individuals hopping on the |
| Well, let me squash that belief! If you have been | | | | treadmill or exercise bike for 5-10 minutes to |
| spending all your time on a treadmill, elliptical trainer or | | | | "warm-up" before their regular workout. |
| exercise bike, there is an easier, faster way. | | | | I hate to break it to you, but that isn't going to warm |
| Your body is never going to change, you are never | | | | you up for weight training. You need to warm-up using |
| going to loose any weight, let alone body fat and you | | | | the same movement patterns you will be using during |
| are going to remain frustrated forever! | | | | your routine. So, if you will be squatting, do some |
| Let me tell you the secret to fat loss: Strength training | | | | un-weighted squats and lunges or add a light weight |
| and I am not talking about purple dumbbells. Ladies, you | | | | medicine ball and progressively add more weight until |
| will not bulk up and look like a bodybuilder if you lift | | | | you are at 50% of your beginning lifting weight. This will |
| heavy weights. On the contrary, you will become lean, | | | | properly warm you up for the heavy lifting you will do |
| toned and gain fat burning muscle. Start strength | | | | in your regular workout. And please, do not stretch until |
| training and you can kiss your flab goodbye! | | | | after you have warmed up! |
| 2. Low Intensity Cardio - | | | | 8. Lack of Supportive Nutrition - |
| Some of you are really stubborn about your cardio | | | | Despite popular belief, exercise does not give you the |
| sessions. Some of you may even be cardio junkies! | | | | leeway to eat whatever you like. Nutrition is 80% of |
| Let me explain what happens when you spend all your | | | | your success equation. Without proper supportive |
| time on the treadmill reading the latest romance novel | | | | nutrition, you will hit a plateau early on and not get the |
| or gossip magazine - not much. Your body adapted to | | | | results your after. A fitness professional can help give |
| that after the first four weeks. | | | | you the nutritional guidance you need to build fat |
| You should be including high intensity interval training as | | | | burning muscle and gain that lean physique of your |
| part of your cardio program. The nice thing about high | | | | dreams. |
| intensity interval training is that your body is never able | | | | Don't think that just going on a diet is going to help you |
| to adapt. You can constantly change the variables. | | | | either. Dieting is not the solution and will only put your |
| Whether it is your speed, your resistance, your incline | | | | metabolism in "starvation mode" and does not support |
| or the interval time, your body is constantly guessing | | | | the growth of lean muscle. Dieting will leave you tired, |
| and is never able to reach homeostasis. This is what | | | | cranky and stuck! If you are already at that point, call a |
| we want! It's time to step it up! | | | | fitness professional STAT! |
| 3. Getting Stuck in a Rut - | | | | 9. Lack of Hydration - |
| If you have been doing the same exercises since the | | | | That's right! You really do need to drink water in order |
| first day you joined the gym, then you're truly stuck in | | | | to loose stubborn body fat. Drinking a lot of water |
| a rut. Your body adapts to exercises within a 4-6 | | | | does not make you bloated or cause you to retain |
| week period. Make an effort to try something new | | | | water. In fact, it does the complete opposite! Lack of |
| every month. Use different exercises for each muscle | | | | proper hydration will slow down your metabolism, keep |
| movement. | | | | your body from building lean muscle and possibly keep |
| 4. Using a Generic Solution - | | | | your immune system from working at its optimum |
| Every one of us is different and unique. So why would | | | | level. |
| you use a generic exercise program that is not | | | | The best way to hydrate is with plain drinking water. |
| personalized or customized to your unique needs? It is | | | | Unless you are an endurance athlete there is no |
| not uncommon for women to take a workout program | | | | reason to drink anything else to replace electrolytes. |
| straight from a magazine and follow it religiously every | | | | 10. Failure to Make This a Lifestyle Change - |
| week. Instead, meet with a fitness professional that | | | | This is a biggie! If you are just in this for a quick fix, |
| can assess your movement patterns to find your | | | | then you are setting yourself up for another ride on the |
| strengths, weaknesses and imbalances. They can | | | | fat loss, fat gain roller coaster nightmare. This has to |
| create a personalized program for you to follow on | | | | be a new way of life. Embrace better health, higher |
| your own. | | | | energy levels and possibly a longer life. This is not |
| 5. Innie Minnie Minie Mo - | | | | dieting, working out until the wedding day or looking |
| Another common mistake I see at the gym is women | | | | good for the high school reunion. |
| wandering around the machines and picking one here | | | | This is about changing your life for the long haul. Get |
| and there to do a few reps on. You need to have a | | | | off the yo-yo diet roller coaster and start living healthier |
| goal and a plan of action to reach that goal. You must | | | | today. |
| keep accurate records of your exercises, sets and | | | | |
