5 Bad Habits That Could Ruin Your Fitness Goals

on 3/4/2008 by CarolBard | filed in: Other
5 Bad Habits That Could Ruin Your Fitness Goals

1. Allowing your “cheat days” to get out of hand.

Although calorie and carbohydrate cycling is a valuable tool in losing body fat and keeping your metabolism high, allowing yourself too many high calorie or high carbohydrate meals can easily stop weight loss in its tracks.

2. Not eating enough calories.

Many people make the mistake of dropping their calorie intake too low (approximately 1200 for women and 1500 for men) and then sustaining this inadequate intake for too long. Sure, you may lose weight faster at first, but if you eat too few calories for more than a few weeks you risk a damaged metabolism. One way to avoid this is to cycle low calorie and high calorie days. If you eat below 1500 calories for 5 to 7 days straight throw in an 1800-2000 calorie day or two. This signals your body its not really facing a famine.

3. Lifting weights that are too light.

Many people lift weights thinking they’re challenging their muscles adequately. In reality, if you do 12 to 15 repetitions without muscle burn or getting close to muscle failure (unable to perform a complete rep) you’re not challenging your muscles enough for growth. Many women are guilty of “aerobic” weightlifting with weights that are too light. At least once a week you should lifting heavy enough to push to failure and include performing a few partial reps. These last and most difficult reps are what produces muscle stimulation for growth.

4. Not doing enough aerobics.

How many exercise programs and products advertise “20 to 30 minutes of aerobics 3 times a week is all it takes to get in the best shape of your life!” This is even less than the government recommends and we know how trustworthy their advice is. Although this 20-30 minutes 3 times a week is enough for cardiovascular maintenance its not enough to create a large enough caloric deficit for fat loss. If you’re very overweight or unfit this is a place to start. But everyone should strive for increased activity for health and weight maintenance.

5. Doing too much aerobics.

Yes, you can do too much exercise and if preserving and building muscle mass is one of your fitness goals (it should be) doing more than 45 to 60 minutes of aerobics a day or more than five to six sessions a week can actually lead to muscle loss. Muscle loss equals a lower metabolism and less ability to burn fat. While not enough aerobic exercise is a minus, doing too much is too.

Written by Carol Bardelli
Originally Posted at My Blog Kudos For Balanced Fitness & Lifestyle

Tags  fitness, nutrition, bad habits, cardio, weight training
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CarolBard CarolBard
March 06, 2008
10:30 PM
Many people believe if they do aerobics that's enough. They even think aerobics builds muscle but in the majority of aerobic activity you do not stimulate enough muscle for growth. And hard core bodybuilders often swear of aerobics except during fat loss phases. They need not avoid it all together to preserve muscle.

Jweave Jweave
March 06, 2008
5:52 AM
There's definitely a time for lifting and a time for aerobics.. They shouldn't be the same thing.

CarolBard CarolBard
March 04, 2008
9:44 PM
If I had a nickel for every woman I've heard say, "I don't want to lift heavy weights, I just want to tone," I'd be rich. Besides 'toning' is a myth. Your have to lift heavy to actually stimulate muscle growth. Women think if they lift heavy enough to actually challenge their muscles they'll turn into Arnold Swartzenegger. It's still the myth that won't die. Women should be lifting heavy because without illegal steroids and male hormone shots it's virtually impossible for us to get bulky. Most people using 5-10 pound weights are just getting a weighted aerobics workout.

Jen24 Jen24 March 05, 2008  2:49 PM
Exactly.. I tell other girls I try to improve my weight and they are like aren't you scared of being bulky? And I explain how it doesn't happen like that. Lifting 10 lbs definitely is a waste for body definition.

Jen24 Jen24
March 04, 2008
9:09 PM
With tip #3 I think a lot of women make that mistake. Lots of girls think they can just go to the gym and throw 5 lbs around and it will get them in shape. It might give them some work, but not the amount of work they could be doing.

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