Avoid the 5 biggest mistakes in training.
So what makes one training plan successful and the other not? There may be several factors involved. But in many cases, the cause can be traced back to one of these five errors. If your exercise plan does not produce the expected results, check if you are making one of these common mistakes in training.Is it worth going to the gym every day?
Going to the gym every day is not inherently harmful, but it is not necessary to maintain and improve your physical fitness. Although many recommend taking at least one day off a week, an active day off is normal. The key to daily workouts is to avoid injuries that can prevent you from exercising for a long recovery period, and avoid boredom, which can lead to a decrease in motivation.
Repetitive workouts
Training every day is great for starting and maintaining a habit, as well as integrating exercise into your everyday life. But by repeating the same workout routine, intensity, or duration day after day, you may miss out on some results.
Why? Your body adapts to the daily load. If you engage in intentional weight loss, you can reach a plateau. If you are trying to achieve certain fitness goals, you may find that after a certain point you are not making the expected progress.
Try something else
Experts recommend challenging yourself gradually, adding intensity to overcome the plateau, but do it conservatively so as not to overdo it. Develop a training schedule that includes different types of activities, different levels of intensity and different duration of classes.
For example, if you usually walk for 40 minutes, include this activity in your training schedule two or three days a week. But as an additional task, walk 60 to 75 minutes once a week.
In the remaining days, combine cycling with interval walking/running. If you are healthy enough to be active, add HIIT workouts that have proven to be effective in burning fat.
Get the most out of your workouts
To get the most out of your workouts, follow these key tips:
Vary the intensity of your workouts to avoid stagnation in your progress.
Plan meals and snacks in advance to have a strategic understanding of calorie and nutrient intake.
Include cardio, strength training and stretching for a well-balanced workout.
Continue to engage in non-exercise-related physical activity, such as cleaning, running errands, and walking up stairs.
Plan a post-workout snack by including nutritious foods in it.
Lack of a nutrition strategy
When you add exercise to your daily routine, your hunger patterns may change. The choice of food after training can be different: some people have a reduced appetite, while others have an increased desire to snack on high-calorie food.
Not having a plan of what you can eat to recharge after a workout can lead to choosing foods that are not optimal for your health and nutrition. Eating whole food sources of protein is best for muscle recovery and recovery after exercise.
Try something else
Planning a nutrition strategy according to your workouts is useful in order to make sure that your diet is aimed at achieving your overall goal. Planning meals and snacks a few days in advance leads to a more nutritious diet in general.
Set aside time on the weekend to plan your meals for the week. When you get hungry right after a workout, you will already have nutritious food on hand. As an added bonus, it also makes grocery shopping easier and can make weekday dinner decisions easier.
If your goal is to lose weight, it is believed that a calorie deficit of 500 calories per day or 3,500 calories per week leads to weight loss of about one kilogram each week.
Unidirectional training
A good fitness schedule includes cardiovascular (aerobic) workouts, strength training and flexibility exercises (stretching). A balanced workout program ensures that your body remains healthy and fit.
But each of these three components also has its advantages. If you save on one or two of them, you will get a one-sided program and will not be able to fully reap the benefits of your workouts.
Try something else
Most weight loss training programs include aerobic exercise, so it is unlikely that you will have to add cardio. But you should also make sure that you also do strength training for two to three days.
If you don't have much time, do a circular workout and perform short intervals of strength exercises between 5-10-minute cardio exercises. Then finish each workout with a 10-15 minute stretch to keep your joints healthy and your body injury-free. By including more variety in your schedule, you will be able to train every day and at the same time avoid emotional burnout.
Exercise recommendations
Adults need at least 150-300 minutes of moderate-level exercise each week. If you are actively exercising, you need 75 to 150 minutes of exercise per week. Of these, strengthening exercises should be done twice a week. Remember that you can split this into multiple sessions!
Reduction of non-training activity
It will be great if you go to the gym every day and do a killer workout. But it is also important to move a lot, for example, walking or cycling to work, gardening, housework, shopping, climbing stairs and doing other physical activities that are not related to exercise. It may be tempting to think that because you've been working out at the gym, you've earned the right to rest for the rest of the day.
Try something else
Calories that are burned outside of physical activity should make up the largest portion of total calories burned.
When your daily load, your metabolism slows down, you don't burn as many calories every day and you don't lose weight.
If your workouts are exhausting you to the point of exhaustion, it may be time to review your program. Make sure that your high-intensity workouts are relatively short, and that you include a few days a week for easy recovery to give your body a chance to recover and recover.
Investing in supplements
Do you refuel with sports drinks or bars during or after a workout? If that's the case, you're probably erasing the calorie deficit you just earned. In some cases, athletes need sports drinks, but for most athletes, water is the best choice for hydration.
Reconsider your protein bar after your workout. Not all supplement bars are created the same, so pay close attention to the nutritional value labeling to make sure you know the amount of each macronutrient (protein, fat and carbohydrates), sugar, sodium and calories per serving.
Try something else
Instead of investing in bars, drinks, or supplements, invest in visiting a sports nutritionist. They will help you make sure that you are getting enough calories of the right type for adequate recovery after a workout.
A nutritionist can help you decipher and possibly refute the claims about the supplement you want to use.
Result
Regardless of your goals, exercise should always be part of your daily routine. You will get countless health benefits if you engage in physical activity every day. Make just a few small changes, avoid these common mistakes, and you'll most likely see the results you're aiming for.
