“I’ll come in tomorrow for an extra workout.” “I jog three miles every day.”
“I’ve been doing five sets of 20 crunches every night before bed.”
These are all real quotes I have heard from women who, despite having the best of intentions, are sabotaging their fitness with bad (and common!) workout strategies.
Don’t make the same mistakes! Here, the three most common workout mistakes women make—and how to avoid them:
Thinking more is better.
Many women actually work out too much. By completing workout after workout without allowing for recovery, your body never gets a chance to reboot and your workouts start to suffer in intensity as the week goes on, which leads to over training and lacking results. After as little as three consistent weeks without a break, burn out, staleness, and symptoms of over training will appear, leading to decreased results from your efforts, according to a study published in The Journal of Sports Medicine and Physical Fitness.
Instead, work out three to five days a week (performing two to three strength workouts and one to two cardio workouts. Your fitness plan should include at least one complete rest day, and switch between “hard” and “easy” days. That will help your body recover so you get the most from every workout. Work out less, recover, and get results. Done.
Staying in your comfort zone.
Performing lots of repetitions with light weights and cardio at a steady, comfortable pace tends to be the exercise preference of most women. The problem is that your body will only change if you put a demand on it, taking it out of its comfort zone. Your body is a master adapter. When it gets used to a routine, it becomes more efficient, so it uses less energy. Translation: You burn fewer calories and build less muscle.
Learn to push harder, lift heavier, sprint at a max effort, and dig deep to really push your potential. Don’t be afraid to sweat.
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