Women often make mistakes unconsciously during their training, which decreases efficiency of their effort towards achieving the dreamt shape. These mistakes are usually caused by lack of knowledge, as well as because of the common myths, which make women think incorrectly about some exercises. Find out what the most common mistakes are and eliminate them from your workout.
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Mistake number one, typical not only for women.
“First I have to lose weight, then I will shape up”
As a result, training is all about cardio exercises with diet poor in calories. Such actions may cause weight loss at the beginning. Unfortunately, it lasts only for short period of time and is inefficient. Body adapts to aerobic workout very easily and after some time it stops reacting to it. Because of low calories supply, additionally deepened with aerobic exercises, you can lose body fat and muscles. After using such methods, metabolism decreases and it's much easier to regain more kilograms than you lost when you come back to your previous style of nutrition or when you increase the calorific amount of diet.
Moreover, it's impossible to shape up your body just losing weight. There doesn't have to be the shape of your dreams under the layer of unwanted fat. Body, which is tired with a lot of cardio exercises and low-calorific diet gets smaller, but also loses its firmness and elasticity.
Women often plan reduction with aerobic exercises and diet and after that they want to shape up. But it's good to realise that you have to have the base to shape in. Muscles guarantee the shape, firmness, elasticity, that cannot be built with cardio training.
Mistake number two:
“Free weights are for men”
This belief is slowly fading, but still many women base their workouts on cardio, abs exercises, fitness classes plus possible isolated exercises on machines. As I mentioned before, muscles guarantee firmness and figure. Resistance training allows to restructure the body, just like during playing with plasticine. When you choose the right exercises, load and sets, you are able to make your body change in the right way. If you want to shape your body, you should use weights.
Whereas, women are constantly afraid that when they start to train with the load bigger than “pink dumbbells”, they will look like men. But such result is physiologically impossible. The hormonal layout of women is totally different than that of men. If you grab heavy weights, you will not start to have huge muscles just like that.
Include complex exercises in your training plan. You can do squats, deadlift, lunges, dumbbell press or pull-ups. Limit the amount of isolated exercises – they can appear in your training plan, but they should not be the base of it. Thanks to such changes, workouts will be much better stimulus for the body and you will notice satisfying results much faster.
Mistake number three:
“I want to have flat abs, so I do a lot of crunches every day”
Doing exercises for abs is fine, but, just like in case of other isolated exercises, they should not be the base of the training plan. Nor should they be done in large amount every day. Despite the fact that abdominals are built from other types of muscle fibres than e.g. biceps, they should also have time for recovery. When you train abs, you should also remember about their antagonists, i.e. back muscles. Both muscle groups should be developed equally.
When you introduce complex or multi-joint exercises into your training plan, you will also feel large work of trunk muscles.
I should also mention, that abs exercises strengthen these muscles, but have no influence on losing weight in this region. Diet is mainly responsible for flat abs. There is reason to believe the statement that abs are made in the kitchen.
Mistake number four:
Doing the same thing all the time. No progress.
Progress and changes in training plan are very important issues in resistance training (and not only there). If you do bench press with 5-kilogam dumbbells for the whole year, and you do squats with the same load, your training will be efficient at the beginning. Unfortunately, after some time your body will get used to current situation and particular exercises will no longer be challenging for you. You should take care of increasing the training difficulty along with your adaptation to particular plan or exercise. Progress doesn't only mean adding load, but also working on the proper technique, tempo of exercises, range of repetitions and breaks and combining exercises in sets.
To sum up, if you want your activities to be efficient, don't limit yourself to cardio workout and abs exercises. Include complex, multi-joint exercises in your training plan. Take care of your technique and progress, don't be afraid of the load.