Guys and Gals – please read this and if it applies to YOU, change your program asap. Your program could be ruining your whole exercise experience and ensuring you DO NOT GET RESULTS.
Mistake 1 – doing strength exercises only with machines. Machines restrict your range of motion, they don’t get your body engaging postural muscles, and they can be quite unnatural in how they make you move. Don’t get me wrong, you HAVE TO DO STRENGTH training for fat loss, but free weights are far more effective. They generally engage a lot more muscle groups to stabilise and do the work, and they simply get results. A program built on deadlifts, squats, pushups and some more bodyweight work would torch the fat off most people.
Mistake 2 – using isolation exercises. This is just plain silly. Isolation exercises are for example like Bicep Curls, just using one joint at a time. They are unnatural and quite simply do not engage enough muscle to burn significant calories. Use Compound exercises eg the Squat that uses several joints and large muscle groups. Far better results.
Mistake 3 – doing sit ups in the hope of getting a sixpack! That is so 1980’s thinking! Hey, I do actually do situps sometimes, but we all know that the core of your body is far more complex than that and the idea is to engage a range of movements that challenge your core in different ways. My favourite core exercise is actually the…… pushup! Reason being that I have to work my core hard to stabilise as I snap out large sets of pushups, and the body is in motion while trying to keep the core strong. It works!
Mistake 4 – just doing long boring sets of cardio. HIIT anyone? Tabata anyone? Intervals anyone? Research shows that Intervals in their various forms are equally effective or more effective than long steady cardio at building fitness, and in my experience using intervals is way more effective for the average human because we can focus, get it done, and then use the spare time for strength training. Why do a 45 minute cardio workout when we know that a 25 minute interval workout will yield equal or better results? Too much cardio can have hormonal effects as well which will eat up muscle, not what you want. (disclaimer – long distance runners do need to do long runs, biomechanical and muscular system needs it)
Mistake 5 – no variety. Do NOT make this mistake. Your body likes new challenges, and certainly after about 6 weeks of anything, your body will have adapted and your results will taper off. If your trainer cannot change up your program, look for something new yourself. It’s really important. It’s also mentally nice to challenge yourself in new ways and experience new stuff.
For more help with your training, feel free to drop a question on our facebook page and I’ll answer it. That Fat Loss Blog Facebook Page
Cheers – Corey Hinde