I hope you had an AWESOME weekend! My weekend was busy and it went lightning fast! Even though it stays light out longer, there just isn't enough hours in a day...lol!
It's the beginning of a new week so lets have a PRODUCTIVE one! Bring it on :D
The following are 3 common exercise mistakes that can prevent us from getting the most out of a workout! Don't let them sabotage your results...keep reading and find out how to avoid them!! You got this!!!
- BEING AFRAID OF WEIGHTS
Many barbell and free-weight moves mimic everyday ones (carrying bags, picking up a child, opening a door) the way machine-based moves that tend to isolate a single muscle can't. Don't worry about bulking up. Most women don't have near the amount of testosterone needed to build big, bulky muscles.
Grab 12-pounders instead of 5's (and don't be afraid of 20's if you have the strength). Try deadlifts with a barbell versus dumbbells. It's okay if you need to do fewer reps. Adding weight will tone you up in less time!
- BAD SQUAT FORM
Squats are 1 of the best glute and quad sculptors because they engage a large amount of muscle. But 2 key errors when it comes to squats are: First, people put their weight on their toes instead of in their heels. This puts stress on the knees and makes you unstable. Second, people stand with their feet too close together. Women are built differently then men and their hips tend to angle forward. This anterior tilt can lead to muscle imbalances as well.
Wiggle your toes at the bottom of a squat to make sure your weight is in your heels. Press through your heels as you rise up. Also, stand with your feet slightly wider then your hips with your toes slightly turned out. This will shift your weight back and counteract that pelvic tilt!
- USING CRUNCHES TO FIGHT BELLY FAT
Crunches firm the muscle that lies underneath fat. They don't actually melt away fat. To see a difference, you need to burn or cut the extra calories.
Abs are made in the kitchen. Make sure you have more calories going out then coming in ;) Trade crunches for exercises that engage your entire core. The front, back, and sides of your torso, like planks. Also, work your lower body. Moves that target large muscle groups like your butt and thighs help increase calorie burn and your metabolism after a session, which ultimately helps slim down your waist!
Now that you've read this...get up and GO WORK UP A SWEAT :D
If you have ANY comments about this post, I'd luv to hear from you!
Have a FITastic day!!
SEE YOU on Wednesday :)
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist