Workout Mistakes Women Make
1. Only sticking to cardio
Seeing the same girl on the same elliptical machine day in and day out.. perfect example!! I see this all the time at the gym!!! You've heard it before-
strength training is key. It helps you build muscle, which in turn torches more calories throughout the day. Do 30-60 minutes of strength training moves, 3-4 times a week.
2. Thinking more is more
Spending too much time in the gym can derail your workout. Overdoing exercise can not only lead to injury, it can make you loathe exercise. So instead of spending every waking our pumping out cardio, stick to shorter, higher intensity workouts to blast calories. And make sure you let your body recover!
Try Burst Training!! Only takes 12 min a day!! Here is a sample of the 6 exercises I did this week: run in place, bicep curls, jumping jacks, bicycle abs, high knees, sumo squats. 20 sec on, 20 sec off, repeat same exercise 2xs then repeat doing each of the 6 different exercises. Need ideas? Check out these blog posts!
http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Category/5/oxygen-lean-muscle.aspx3. Not eating enough
You may believe that starving yourself is the only way to drop the pounds, but not fueling your body can backfire. It
slows your metabolism and puts your body into starvation mode, which means you're not burning as many calories as you would when you were properly nourished. Plus, your workouts will suffer because you won't have as much energy to exert to a sweat session.
4. Doing the same workout repeatedly
News flash: your body is smarter than you think, so if you're spending all your time doing one workout (i.e, reading a magazine while exerting minimal effort on the elliptical) five days a week, you're not going to see optimal results.
The key to changing your body is to mix up your routine and challenge your body. I love alternating between running, biking, yoga, corepower ryder, rollerblading, strength trainig, Burst Training, and the list goes on and on! :)
5. Not eating enough protein
Protein builds muscle. Muscle burns more calories than fat. If you don't eat enough protein, you'll not only feel hungrier, leading to possible binges when hunger strikes, but you won't be as toned if you aren't giving your body what it needs to create lean muscle.
6. Giving up when you don't see immediate results
Many people get frustrated when they log in hours at the gym but don't see a drop on the scale. But they are putting too much emphasis on that major number they want to get to, not on how they feel or how healthy they are becoming on the inside and out! If you're hitting the gym, you're gaining muscle (and losing fat!), so even if you're not seeing a dramatic decrease in weight right away,
a better measure of your progress is to see how your clothes are fitting you! I always say the scale is the devil!!
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
I biked to Barnes and Nobles yesterday and decided to use up my gift cards I recieved from my family for Chirstmas. I picked up the second book in The Hunger Games Trilogy and a few self -help books! One of which was by Henry Cloud. I was pretty impressed I didn't buy another health book! haha! ;-) 
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