January is one of the months par excellence in which gyms are filled. Exercise is one of the most typical new purposes. If this is your case, you must keep in mind that there are some errors you should avoid.
These are the most common, as explained by the personal coach Dominika Blonska In an article for The Sun:
Do not heat
“Starting to train without heating can Increase the risk of injury and reduce the efficacy of training, “says Blonska.
“A proper warming prepares the muscles, improves the range of movement and prepares the body for exercise. I always recommend dedicating five to ten minutes To warm up, “he says.
Do not drink enough water
“Dehydration can affect performance, delay recovery and even imitate hunger, which leads to excess“, says Dominika Blonska, who also has a degree in Nursing and with a master’s degree in prescription of medicines.” I suggest that adults consume a minimum of two liters per day, “he says.
No rest days
“Most people think that not taking any day off is the best way, but this will hinder progress,” says Blonska. “Oversight without adequate rest can cause exhaustion, fatigue and injuries“The coach adds.
“The rest days allow the muscles to recover and grow, which is Fundamental to progress. Rest is as important as training, “he says.
Have a plan
“Training without a structured plan can lead to inconsistent results,” says Dominika Blonska. “Whether it’s it to lose weight or develop muscles, A program adapted to your goals It will help you monitor progress and guarantee that you focus on the right areas, “he adds.
“The constancy is fundamental. If you go to the gym and do different exercises each time, You will not see any progress“, continue.” If you need help to prepare a plan, talk to a personal coach or look for one that suits your needs, “he says.
Make cardio before weights
The order in which you do the exercises matters. “Perform excessive cardiovascular exercises before weight training can exhaust your energy, reducing strength and performance during surveys, “says Dominika Blonska.
“Prioritize weights If your goal is to develop muscles and reserve cardiovascular exercise after session or on separate days, “the coach continues.
Little fuel
If you do intense exercise, you need to feed your body properly. Skip meals or eat at the wrong time can leave you with Little fuel For your training and make you eat excess later, Dominika Blonska warns.
This can lead to weight gain. “Be sure to eat balanced meals with proteins, carbohydrates and fats“, he adds. Consume them at the right times (two or three hours before training and within two hours to finish it) will help optimize energy and recovery
Do not track progress
“Ignore data such as raised weights, calories consumed or body measures can make it difficult to see what is working or make adjustments when progress stagnates,” says Dominika Blonska. “The follow -up provides clarity and responsibility“, says.
Calculate portions by eye
Daily caloric intake recommended for men is 2,500, while women should have around 2,000. But the amount that your body really needs will depend a lot on several factors, including your size, age, gender and activity levels.
“Calculate portions to the eye often leads to excess eating “says Dominika Blonska. “Using scales and registering your meals and refreshments guarantees precision in the intake of calories and macronutrients, which will essentially help you progress,” he adds.
Skip strength training
When people talk about exercising to lose weight, they often imagine that it involves hours sweating on a running tape. But trust only in cardiovascular exercise for lose a few kilos It can actually result in loss of muscle mass.
“Strength training develops the muscles, Stimulates metabolism and improves body composition. Raising weights also delays the aging process, “says Blonska.
Do not sleep enough
“Lack of sleep alters hormones like Cortisol and Grelinawhich increases food cravings and reduces recovery, “says Dominika Blonska.” Try to sleep from seven to nine hours of quality to favor fat loss and muscle growth, “he adds.
Have a mentality of all or nothing
“Be too restrictive or give up after a slip can lead to binge and exhaustion cycles,” says Dominika Blonska. “Sustainable progress comes from balance and persistence, not of perfection. Do not eliminate your favorite food is the key; It will keep you away from the binge cycle, “he says.
Be very stressed
Chronic stress increases cortisol, which can hinder the loss and recovery of fat, says Blonska. “Incorporate techniques of Stress management As breathing work or yoga can have a positive impact on your progress, “he adds.
Be impatient
And finally, do not expect immediate results. “Unrealistic expectations can lead to frustration and give up too soon“says Blonska.
Remember that good physical form is a long -term trip, not a quick solution. “If you want to progress and keep it, you have to take time and Find a plan that you like“The coach concludes.
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