You’re hitting the gym! Congratulations!
Even though most of us adopt weight loss and better health as our New Year’s resolution, few of us make it to that first step of actually DOING anything, so you’re ahead of the game.
Now the work really begins.
And it’s not as easy as it looks. From following the lead of the gym-rat alpha dogs to latching on to that cool equipment, many newbies don’t get the best results from their efforts due to common mistakes. The fitness experts at publications like Men’s Health and GQ magazines, along with gym veterans from fitbie.com and AboutHealth.com have put together their lists of common mistakes to avoid.
Unanimously, they say the biggest mistake of the January gym-crowd rush is setting unrealistic goals.
“Be honest with yourself about your abilities, your level of commitment and your lifestyle,” wrote Elizabeth Quinn, AboutHealth.com’s sports medicine expert. “Set appropriate goals that start from where you are and progress at a reasonable rate, or you’re sure to get frustrated and quit.”
Here are a few other top tips from the experts:
- Measure the right results
A scale shouldn’t be your only gauge of progress. Most of us will be looking to lose pounds, but muscle weighs more than fat. As we lose fat and gain muscle, that scale reading may be a disappointment. Your progress, at least at the beginning, will be more subtle. Check your heart rate, blood pressure and cholesterol levels. More importantly, pay attention to how much better you feel at the end of the day.
- Resist the urge to go cardio-crazy
People tend to over-emphasize cardio, but short, quick strength training sessions will yield better results. Added muscle will continue to burn more calories throughout the day, long after you’ve left the gym.
- But keep cardio in the mix
It doesn’t have to be at the gym, either. Be mindful of taking the stairs instead of the elevator. Look for the parking space farther away from the store.
- Longer workouts aren’t always better
A series of shorter workouts, like sporadic 10-minute strength sessions, are easier to commit to than an hour-long session every day, and can yield the same results.
- Keep an exercise log
We tend to overestimate our workouts, from the number of reps we do to how many times a week we’ve exercised. Consistency is key to weight loss, so your log will keep you honest and your progress steady.
- Don’t head straight for the machines
Elliptical machines and treadmills actually do some of the work for you, so unless you have the resistance cranked up or are set up to run on an incline, gym machines aren’t your best workout option. Free weights and other “low-tech” options that force you to do all the work will burn more calories and build more muscle.
- Ask for advice
Most gyms have some sort of expert on hand to answer questions. For example, they can tell you sit-ups aren’t the most efficient route to six-pack abs. A pro can suggest exercises that are more focused on your goals.
- Change things up
“When you do the same thing day after day, you get very good at it. In exercise, this is called the principle of adaptation. It basically means that we become very efficient by doing the same exercise over and over. This is great for sports performance, but not that great for weight loss, increasing strength or physical fitness progress,” writes fitbie’s Emily Abbate.
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