4 July
7 min. read
Съдържание:
Mistake #1: You Use the Wrong Exercises
You are probably doing too much isolated exercises like biceps curls, kick-backs, etc. These exercises involve only one muscle group. In this way you will not be able to achieve better and faster results. With these exercises you do not stimulate enough muscle fibers and you do not use up enough energy. Therefore, you are not using the full potential of your body. If you want to accelerate your metabolic rate and to burn more calories, you need to base your training program around another type of exercises. These are the so called basic exercises. With these complex movements that exercise many muscle groups you will be able to stimulate 10 times more muscle fibers in comparison to isolated exercises. This will increase energy consumption and hence will optimize the mobilization and burning of fat.
Mistake #2: You Are Doing Too Much Cardio
It is true that if your goal is toning, it is good to combine strength training and cardio, but there is a right way to do it and a wrong way to do it. Long and grueling cardio sessions will only lead to mental and physical fatigue and loss of muscle mass (which by all means you should preserve).
For me, the right way is the emphasis on strength training because they are behind the so-called afterburn effect - metabolism remains hectic hours after the workout. If you would turn into cardio exercise program, use the time after training or in the morning on an empty stomach. The duration of a session should be between 20 and 40 minutes, but no more. So combined training and good nutrition will give you optimal results.
Mistake # 3: You Are Overtraining Your Abs
1, 2, 20, 50 ... 500 crunches. Boring and pointless! If you rely only on traditional sit-ups and you perform them 100 times a day, it will not help you get a six-pack. The abdominal muscles are like any other muscle in the body and need rest and recovery to grow. What you need to do is to burn fat tissue in the abdominal area. This will sculpt your abdominal muscles.
Mistake #4: Your Strength Training Sessions Are Too Long
You are doing loooooooong resistance workouts. I've seen people training for hours and they still cannot achieve the desired results. Why? It’s all about hormones. The perfect workout must be intense and short, and last but not least – you have to train smart. You have to arrange everything so that your hormones do the work for you. I personally train 4-5 times a week. The duration of each strength workout is no more than 30-35 minutes (not including warm-up and cardio). That way I stimulate the fat-burning hormones and let my body burn stored fat!
Mistake # 5: You Skip Meals
"I will not eat anything for dinner! That should help!" Yeah, right! "I lost 3-5 kilos in a week!" And not long after you gain them back, if not even more! I guess you've heard of the yo-yo effect? The body is too smart and we cannot fool it so easily. Eat quality, nutritious food! This is the truth. Let me illustrate his words with an example.
Consider two different approaches. The first approach: I have a car but do not have much fuel. Of course, I will try to save fuel in every possible way. The second approach: I have a car and unlimited fuel. Believe me, I will hit top speed and I wouldn’t even bother about the fuel!
And guess what? Your metabolism works in exactly the same way! When you give your body enough food and energy, it will work at full speed. And when you try to take away its energy, it will slow the metabolic rate and at some point you will stop losing weight!
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