5 BIGGEST FITNESS MISTAKES YOU CAN Make FOR THE NEW YEAR

This list goes for New Year workout enthusiasts and gym vets. Make your New Year resolutions and healthy habits do work for you by avoiding five common beliefs about exercise and diet. 

1. Thinking your workout are more important than your recovery. The actual time you spend in the gym doesn’t change your body. The adaptations that occur during the after effects of exercise change your body. Recovery involves eating good sources of protein, adequate sleep, hydration, detoxification, and optimal nutrition levels. 

2. Not protecting oneself from gym germs.  I see clients in a personal training studio, FitOne Studio and had forgotten about gym germs.  Basically, protect yourself from an easily spread staph infection by cleaning the equipment before you use it and covering wounds.

3. Using your workout as an excuse to binge. There is a huge difference between rewarding yourself in moderation, eating the right foods for recovery, and binging on junk food or alcohol because you went to the gym 2 times this week. A moderate and acceptable way to reward yourself for hitting your goals is of great value to your fitness program. Having a 2 bagels and convincing yourself that you will work off the calories in the gym is undermining your gym efforts. That reasoning could only work if you plan on spending two hours plus in the cardio area. 

4. Just doing “Cardio”. This is simple- if you want to increase your metabolism, be healthy, lose weight, and feel good; you must improve your insulin receptor sensitivity. This is done with a combination of resistance training, low Glycemic Index dieting, and some cardio exercise. The more sensitive a person’s insulin receptors are, the more efficient your muscles and liver are at using insulin to regulate metabolism. Insulin is the key to the vast majority of chronic illness. Fortunately, it is the variable most easily influenced by healthy eating and exercise. Just doing cardio can also put extreme amounts of force onto your joints that results in painful chronic injuries.

5. Avoiding weights because of the bulking up myth. Ladies I believe you, lifting weights can make you bulk up. However, this doesn’t occur because of the act of lifting weights, it occurs from a poorly progressed exercise program or inflammation from too much physical activity. Progression in fitness refers to how a person changes their exercise regimen for positive adaptations. Positive adaptations are a consequence of proper progression because the body’s response to exercise comes from a process that involves the immune system, nervous system, and endocrine system. This has to involve subtle changes rather than drastic changes for positive to occur. A drastic change to the body’s systems can cause excess inflammation, unnecessary muscle responses, and an impaired immune system. A quickly made decision to join a boot camp program after only working out once per week is a drastic change to the body’s system therefore causing negative adaptations like inflammation in the muscles. If you want the toned look you desire, follow a sensible diet and exercise regimen tailored for your body and lifestyle.


Happy New Year...:::....