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Are you keeping up with the workout plan that you’ve set for yourself, but still finding flab on your hips, thighs, or belly? Trust me, we understand just how frustrating this can be.
This article is all about four very common mistakes that many people make when trying to lose weight by working out. If you want to see great results from your workouts, be sure to avoid the following:
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Mistake #1: Working Out Without Getting Fully Hydrated
Recent studies have demonstrated that people who were well-hydrated performed 3 to 5 more repetitions per set of strength-training exercises than people who were dehydrated. One of the reasons for this effect is that when the body is dehydrated, its levels of anabolic hormone are diminished. Anabolic hormone is needed to build strong muscles.
Every workout day, 1 to 2 hours before your workout, you should drink one ounce of water per 10 pounds of your current body weight. Therefore, if you weigh 150 pounds, drink 15 ounces of water before working out. Of course, you should replace the water you lose by sweating by drinking more water during and after the workout.
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Mistake #2: Neglecting Strength Training
The Sporting Goods Manufacturers’ Association has conducted a survey that showed that over 80% of women who exercise don’t do strength training. If you don’t, you’re missing out on lots of potential weight loss.
As you may already know, you can get a metabolic boost from strength training. Here’s a lesser-known fact: According to a study published in the Journal of Sports Science and Medicine, people who do both strength training and aerobic exercise eat less than people who only do cardio exercises – an average of 517 fewer calories per day, in fact.
A possible explanation for this is that combining aerobic and resistance training may stabilize blood sugar, help the body break down food more effectively, and increase its level of satiety hormones. Therefore, those who did the combined workouts may have felt full for longer.
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Mistake #3: Reading Or Texting While Exercising
The results of a recent survey revealed that 10% of people who exercise simultaneously read emails or text messages on a cell phone. Obviously, this is a distraction from the workout, but you probably didn’t realize that reading anything while working out is enough of a distraction that you’ll probably turn down the intensity of your workout without even realizing it, resulting in an insignificant number of calories burned in that workout.
Instead of catching up on your email during your cardio workout, try listening to some upbeat music. At Brunel University in London, researchers found that when runners listened to the music of rock and pop artists like Madonna and Queen, their workouts lasted longer by as much as 15%, and they enjoyed them more!
Mistake #4: Working Out Just For The Sake Of Working Out
It doesn’t matter how much weight you can lose by doing an activity – the bottom line is that if the activity isn’t fun for you, you’ll do it less often and won’t receive all its benefits.
Here’s an example of how that might work: If a particular exercise activity burns 300 calories per session, but you skip a session every week because you don’t like doing it, that’s 1,200 calories you’re not burning ever month – the equivalent of over 4 pounds per year.
To make sure you’re getting all the benefits you can from your exercise regimen, don’t choose something you have to do – choose an activity you want to do. There are other ways to make exercise more fun, too. For instance, if you’re a walker or a runner, find a friend willing to work out with you.
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