From getting impatient with the results to laughing at the
weights. Avoid these habits to get rid of extra pounds
Although we decided to start the course with good habits, we
did not sign up for the gym and, again, our time has been thrown over. Not only
have we not lost the kilos we thought, but we have gained some more. There is
no time to lose, today does not pass: I put on fitness tights and go to the
engine room. Tape, bicycle, abs for a flat stomach, obliques to recover the
waist and some aerobic class to lose weight fast: does it buzz? , spinning?
...And why not both? Yes, this is how we think most when we see that we do not
enter the clothes of last season and we resist the increase in size. And this
is the first mistake: to assume that we are able, from one day to another, to
practice sports for hours as if such a thing. But he's not the only one. Here
we tell you the ten most common gym failures, those that slow your physical
evolution.
1. Pay in advance at the sports center. Cristian García,
technical director of the BodyOn electro-fitness and physiotherapy center,
warns us of the danger of “padlock contracts” in gyms, which require
disbursement to leave or not, even if you submit medical reports. ”Before
deciding whether to Whether or not you are in the gym that you have chosen, you
must inform yourself about the training plan that you are going to propose if
you will be attended periodically by a coach and the dates on which you can
evaluate it. We must choose a center that is close to our place of work or
residence if we do not want to abandon the first exchange, "he says.
2. Think that in a few weeks we will see amazing results.
Indeed, this is a slowing error that thins, because it generates frustration.
As Ángel Merchán, director of the Homewellness personal training company
assures , there are two implicit problems: "The first is that the body
needs time to adapt the stimuli we give it with the training so that
improvements occur, and the second is that at to go with that mentality we are
going to demotivate quickly, not seeing the expected results, and we will want
to leave. The effects are observed per quarter (they will be significant) and
depend on the level of physical condition that I had previously. "
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3. Trainless than two days a week. Or not be constant. What
it is about is being regular in our way of exercising. Beatriz Solís, fitness
coach and manager of one of the women's gyms of the Curves chain, confirms that
perseverance and good habits are the keys. "In our centers, we recommend
30 minutes 3 times a week. It takes 10 to 12 weeks to create a habit and, from
there, keep it: that is the key to success." Cristian García points out:
"You have to schedule days and hours to go to train, and try to make this
activity a sacred routine." And Ángel Merchán corroborates: “Everything
depends on each person, the American Council of Sports Medicine ( ACSM)
recommends a minimum of 3 days a week of vigorous cardiovascular exercise and 2
days of strength. From here, each person must adapt the amount of exercise and
its intensity to their level and personal circumstances. In my experience, with
2 days a week, you can get results, but the idea is to reach 4 or 5 ”.
4. Limit to the abdominals to achieve a flat stomach. You
will not get a flat stomach for doing 100 abs daily. “Exercising a certain area
does not help lose fat from that particular area, as numerous studies have
shown. It improves the overall tone and strength. Refine the abdomen depends
mainly on the loss of fat, and for this, you have to perform a training focused
on caloric expenditure and combine it with an adequate diet that generates a
certain caloric deficit, that is, spend more calories than we eat, ”he tells us
Angel Merchán
5. Eat what your personal trainer dictates. "We must
always maintain a balanced diet, varied and make five meals a day. We all know
what are the foods that do not suit us (sugars, bad fats, alcohol ...)",
warns Beatriz Solís. And if the weight we want to lose is important, we will go
to an expert, but we will never let a coach make us a diet. "Usually
(although not all), sports instructors have notions of nutrition, but we are
not professionals of something as delicate as this. It could be
counterproductive, ”says Cristian García, who continues:“ I advise caution with
products offered by gyms to burn fat, eliminate fluids or increase muscle mass,
it could compromise internal organs [check with your doctor first]. I would
never replace a meal with a milkshake for long periods of time. ”
6. Making fun of the weights: "That's about little
muscles!" Angel Merchán says that in weight loss processes, in addition to
cardiovascular training to burn calories and adequate food, strength training
is required. This is because the improvement in our muscle mass will increase
metabolism, which on the other hand is slowing down with weight loss and
caloric deficit. In this way, we will make the weight-loss sustainable. “Doing
just aerobic exercise [treadmill, running, walking ...] does not help us to
raise the metabolism, which is the body's fat-burning engine. A complete
strength and aerobic training are what will allow us a harmonious figure, ”says
Beatriz Solís.
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7. Overvalue your strength. “The weight we move must be
adapted to our strength so that we can execute the exercise in a technically
correct way. Twisting in the machine or with weights only increases the risk of
injury without achieving a better result, "says Angel Merchán." A
muscle group has the strength it has, when we change the posture to move more
it is because the muscle in question cannot and what it does is seek the help
of others to complete the movement. to l o lift the buttocks, exercises like squats,
deadlifts and hip thrust (I raise them lying on the ground) are perfect ,
"he adds.
8. Maintain the same intensity on the bike for 40 minutes.
Tapes and exercise bikes can be perfect tools for training. The important thing
is what we do with them. For example, as Ángel Merchán narrates, continuous
training (40 minutes by static bike at the same level) is less effective than
if rhythm changes or sprints are made, in relation to fat loss. "If we
want to do it, it is 'shaping', we will perform strength exercises after the
warm-up and before the cardio, with a collective Zumba or spinning class,"
he adds. Although here we must take into account what Cristian García, of
BodyOn, points out: “We will choose a collective class according to our performance.
Many people sign up for spinning without being physically prepared for it. ”
9. Do not stretch after training. If we knew that of
long-term injuries caused by lack of stretching after exercise, we would not
hesitate for a second to make this gesture. Stretching is recommended while
maintaining the tension position for 20 seconds without bouncing. Activities
such as yoga and pilates integrate flexibility work into their routines and can
be interesting as a complement to cardiovascular and strength training,
"says Angel Merchán." Stretches help relieve muscle tension, improve
long-term mobility and allow the muscles regenerate faster. We are going to
increase the benefits of training by 19%, ”confirms Beatriz,
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