Although these errors do exist among men, seem more common among women. Perpetuated by the media, fashion and fashion magazines that carelessly give advice on fitness, these mistakes are almost ingrained and therefore hard to remove. Below is my response.
1. I need to lose weight
When speaking about fitness and nutrition, this is the most common phrase uttered by women. While many overweight people (both men and women) have to lose drastic amounts of weight for health reasons, many who utter this phrase means losing body fat and not weight. What is the difference?
If the weight falls, it does not follow the body fat? Not necessarily. For many, an exercise regimen that includes aerobic and muscle strength increases, while eliminating body fat.
The overall effect is a tighter, more toned physicist, but body weight could be maintained or even increase. Therefore, the obsession with numbers on a scale without foundation, one can greatly improve the appearance, improve fitness levels, and eliminate unwanted fat while maintaining a constant weight. Focusing on a combination of measurements of body fat in spots and the image in the mirror.
2. I just won two pounds!
Again, the numbers of the scale are minor in the short term. I have heard many women who express a genuine concern for a fluctuation of two or three pounds of body weight.
There are many factors, none of which have to do with ?getting fat? which could have caused such a gain less, so there is no need to panic.
For example, an individual must weigh him / herself at the same time every day, because the weight difference between stepping on the scale first thing in the morning on an empty stomach and the intensification of scale after dinner can be very noticeable. This difference, however, is normal and cyclical.
3. I?m going on the diet of ____
For many women, the word diet implies two things that are notorious saboteurs:. Deprivation and an end date. Whether in the grapefruit diet, Atkins, or other fad diet in the fashion magazine (why are the fashion magazines, health magazines do not), the diets require deprivation. Forcing followers to give up enjoyable foods, support the intense hunger or a combination of the two, which usually leads to intense anxiety and even more intense partying.
A second thing is that diets implies an end date, the day that deprivation h # llish comes to an abrupt end. So after days of the trip spring break, the meeting of high school, or a wedding, many women gain more weight / fat than they originally had. This is because they feel entitled to eat the foods you love at last after a prolonged diet, and a carefree week of eating in some way becomes a month, after a year.
The way to avoid these problems is to develop healthy eating habits instead of relying on crash diets. Eat foods rich in nutrients in small, frequent meals to keep you satisfied and accept the portion control so you can enjoy the foods you love.
Moderate exercise, adding fun and variety of exercises to avoid burnout and boredom. Health and fitness should be a lifelong goal, not 4 weeks of tours de force.
4. I?ll be on the elliptical if you need me.
The idea behind the religious devotion of some people to the elliptical machine is the belief that since the effective cardiovascular exercise burns body fat, any form of cardio is enough .
First, nutrient-rich diet combined with cardiovascular and resistance training is shown to outperform the diet and cardio alone, but not even my main complaint.
Research has consistently shown that the elliptical, but easier on the joints, worse than the treadmill, stationary bike and rowing machine (not to mention activities such as swimming and hiking deep ) when it comes to raising your heart rate and burn body fat. This is due to the fact that the movement of these machines is mainly based on the momentum and no resistance or backward movement of his body weight. All these months of elliptical training has given mediocre results, and now know why.
5. I?ll give diet pills a try.
Yohimbe You know what it is and how it affects your body? Do you know why there was so much concern about Ephedra? Do you drink too much caffeine? If you are unfamiliar with these substances, why put in your body every day?
Before taking these pills, the person should consult a physician to ensure that he / she is in good health. Diet pills make fat reduction and weight loss by stimulating the body?s systems (which boosts metabolism), which may put additional pressure on the functions and vital organs like the heart.
Moreover, the diet pills are only a tool, the effort is still needed to perform all the tools they make. The fact that you pop a capsule a few times a day does not mean you can eat crap, jump training, and achieve the physical ideal.
In short, diet pills should be used later to initiate and maintain a system as a last resort to break through a plateau. They can be very dangerous if misused or abused or be careful.
6. I?ll have the salad, please.
Salads can be a great source of nutrients, while low in saturated fat and simple carbohydrates. The key word is ?possible.? Many times I see people go perfectly healthy sandwiches and tickets, opting for a salad drenched in dressing, bacon bits and croutons. These items loaded with fat and calories while low in nutrients, not only to sabotage a diet, but often do not complete.
In order to build a truly healthy salad, focus on nutrient and calorie items such as spinach, broccoli, tomatoes, etc. and mix in some lean protein, vegetables, nuts and cheese low in fat to improve taste and texture.
The best feature is the variety of salads that can be created, so keep things interesting and tasty. If you prefer to mix dressing, bacon bits and croutons with some mixed greens, you could have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.
7. I try to skip breakfast.
Study after study confirms that people who eat a balanced breakfast complete with carbohydrates, proteins and healthy fats to lose more weight than those who skip this meal. Why?
After a night of fasting and inactivity (also known as sleep), an individual?s metabolism slowed to a crawl. Think of breakfast as the spark that ignites the fire until your body?s metabolism, setting it to burn calories all day. More important, however, rich in nutrients, satisfying breakfast prevents overeating during the day.
While it is true that skipping breakfast is zero calories for that meal, which prepares you to consume more calories throughout the day, when food choices are probably not the healthiest.
So if your goal is to eliminate body fat and lose unwanted weight, eat in 45 minutes of awakening. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so ?I have no time for breakfast? excuse does not work.
8. I do push ups to get rid of my ?bat wings.?
Some swear by the push to get rid of unwanted fat around the triceps, abs others are devoted to remove belly fat, while still others try to throw your way less cellulite in the butt.
Whatever the exercise, and whatever body part, this approach is called ?spot reduction?, whereby an isolation exercise is performed the tone of a specific area. Does not exist.
can not reduce body fat in one place. While isolation exercises will undoubtedly strengthen the muscles of destination, the fat surrounding the muscles (and fat throughout the body) can only be reduced steadily in a hypocaloric state (burning more calories than you consume ).
This is why anyone with a six pack will tell you that crunches are not the key. So no matter if the target is more stringent weapons, a small waist, or a toned back, reducing consumption and increasing cardiovascular activity are the paths to success
9 .. I do not lift weights. Lifting will make me bulky.
An overwhelming number of women avoid the weight rooms of gyms and local health clubs, as we firmly believe that resistance training, whether it?s weights or automated , weights, will result in a bulky physical undesirable.
This error stems from the fact that almost all men to achieve significant progress in muscle mass after beginning a regimen of weight training. Because it comes from personal observation and is partially true, it is very difficult to combat.
Yes, regular weight training will result in increased muscle mass. However, there is some type of training necessary to achieve these gains in size, the training involves a strong resistance and volume. By keeping the weight by 40 to 50% of maximum stress and increased cardiovascular repetitions for effect, you will notice tone, not in bulk.
10. It is low in fat. ?I can eat whatever I want.
There are two types of information I wish to express here. ?Reduced fat? is a relative term and just because an item is marked does not mean it is low in calories.
For example, if a portion of a given food contains 60% of daily recommended intake of fat, reducing that amount by 30% is considered ?reduced fat? and it is likely that even marketed as ?half the fat of the original!?
However, 30% is still a lot of fat for one serving, which considers the absolute values ??and the number of grams of fat, carbohydrates, proteins, etc. that are consumed instead of relative values ??as ?50% less fat.? Moreover, to reaching fitness goals is largely on the consumption of calories. Brunt of unwanted body fat and you get by eating 500 calories a product low in fat while eating 100 calories an item high in fat, so keep this in mind.
If there is a loss of control or guilt by eating a diet or products with low fat content, it is probably better in the long term to consume more fat, high-calorie counterparts in moderation.
Source: http://www.s-dev.org/10-common-mistakes-made-by-women-in-fitness-nutrition.html
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