Today we would be discussing 9 Fitness Mistakes you need to stop making. Have you ever been on a fitness journey, tried so many things and thought you should be making progress only to find yourself still in the same position? That you have not lost any weight? Yep same here, many women work out a lot in attempts to look and feel better, but do you know there are several mistakes women make with their fitness program? Often times, these things were probably just bad advice you heard from someone and stuck to. So let’s get started, shall we? FYI i have a similar post about why you are not seeing results in the gym.
9 Fitness Mistakes you need to stop making
Not using heavy weights
Many women have a fear of bulking up if they lift weights, although i think that has started changing and most women now understand they need to lift weights. But many are still afraid of going heavy on weights. To get those nice curvy looks, you need to lift weights and not rely on cardio alone. Get rid of those tiny weights that you can barely feel and move up to weights that will make you break a sweat. Forget the old claims of appearing bulky because women hardly ever have that much testosterone to get that bulky. You do not have to jump to 100 pounds, just get some weights that will actually make you work hard. Plus lifting weights will also make you lose weight faster because you burn more calories throughout the day.
Sticking to only cardio
Again, same as above, you need to add weights to your workout journey or else you won’t see the progress you truly deserve.
Eating processed or fake food
These are full of so much sodium or sugar and ingredients that are unhealthy for you but have been put in there to make them taste so much better. Poor nutrition is one major reason people do not lose weight. These include cereal, some so-called healthy foods like cereal bar (make wise choices when choosing a cereal bar), microwavable meals, candy, soda and so on. I found a protein bar i liked but then i looked at the nutritional information and omggggg 20g of protein (nice) but 28g of sugar and 46g of carbs…..what in the world?
Also try to avoid so-called fat-free, sugar-free or diet drinks. The added ingredients in most of these are usually even worse for you than taking the real thing. For instance, diet sodas are worse for you than real soda. If you must have soda, just take the real thing and move on. Also, a lot of fat-free things are loaded with so much sugar it’s ridiculous. Have you noticed sometimes you take these things and cannot eat just one? Processed food hinders your weight loss progress and stops you losing weight.
Fear of eating
Many women have this fear of eating food thinking any little thing they eat will make them gain weight. I have seen women eat less than 1000 calories a day as a diet plan. That is so unsustainable and also won’t make you lose weight. Your body is so much smarter than that, it will only hold onto the fat because you are starving it. Ideally, you should eat some amount of protein or carbs before your workout and also after your workout. I personally cannot survive daily on 1500 calories not to talk about 1000 calories. You need to fuel your body properly in order to lose weight.
Dietary fats are important in your progress. Its important to get omega 3 fatty acids in your diet. They help promote fat loss and reduce inflammation. Get rid of the old saying that fat makes you fat. Of course, do not go overboard with fats. Some good fats include salmon, avocados, almonds, coconut oil, olive oil.
Granted, excess carbs will make you gain weight especially when you eat the wrong carbs all day. However, carbs are very essential for your nutrition. Carbs help fuel you and give you energy. Diets that are super low carbs are usually not sustainable, you want a meal program that you can sustain without feeling like you are being punished. Complex carbs feel you up longer and help control your blood sugar levels. This is not the case for simple sugars, so choose your carbs wisely. Some examples of complex carbs you should eat include quinoa, brown rice, barley, sweet potato, oats, whole wheat bread, whole wheat pasta.
Not eating enough protein
Many women do not eat enough protein. Protein feels you up, thus helping you feel fuller longer, it helps build up and preserve your muscles. If you are struggling with fat loss, then protein will be a great way to help you out. The general rule is a gram per pound of body weight, however, its easier said than done, at least for me. Without a protein supplement, it can seem like a lot to get daily. It is therefore important to make a mental note or better still log into MyFitnesspal and track your meals. This way you know how much protein you are getting. Some great protein sources include protein powder, beans, chicken breast, steak, salmon, turkey, lentils and so on
Not being consistent with your diet plan
Some women are constantly on the lookout for the latest diet plan or diet fad, they hardly stick to one plan for long. When the weight suddenly stops dropping, they switch to the next plan and then the next and so on. You need to pay attention to your nutrition and workout and find out what you may be doing wrong or if you need to intensify your workouts rather than looking for easy ways out. Be honest with yourself and put in some real work. When you keep switching diet plans, you would not lose weight.
Not keeping track of what goes into your mouth
Every single thing you eat should be noted either on paper or mentally. As moms, sometimes we eat our kid’s food in attempts to convince them to eat some. We, however, forget that it is part of our nutrition for the day and should be acknowledged. Often times we do not even remember it or think it should make a difference. But hey if you do that for 3 meals each day, it adds up eventually. Or if you take bites here and there of what you are cooking, it is still part of your nutrition and should not be ignored.
What other mistakes you see women make or what are your thoughts about the above, lets share……