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woman
bodybuilding mistakes
Take care!
These 5 blunders often prevent women from achieving their fitness and health
goals.
Hence the
importance of knowing how to correct them!
The cliché
is true: knowledge is power.
The more you
know about fitness, bodybuilding, health, nutrition, etc., the more you
maximize your chances of succeeding in your program. This is purely the
objective of Fitness Objectives!
The opposite
is true too. Research shows that one of the main reasons why women do not
achieve their physical and health goals is that they have no idea what to do.
There are a
lot of roads to reach your fitness and health goals, but there are just as many
(if not more) pitfalls that can ruin your progress, cause injury, and
completely break your motivation.
Do not start
your program without collecting information. Because the pursuit of optimal
health is a long-term project, it is essential that you understand the basics
of diet and exercise from the beginning.
These 5
fitness mistakes are common among women who are just starting a training
program, but will be just as useful to a huge majority of women who, by
experience, have a very misguided and erroneous view of bodybuilding, fitness,
the diet, and so on.
Go to the light and you will be a more intelligent, happy and successful fitness girl. 🙂
1- All bet on
cardio
Many women
believe that the archaic idea that cardio will make them slender and muscular
strength.
You can not imagine
how often I hear that. It's almost exhausting sometimes as it does not make
sense. This type of thinking makes me cringe!
Most women
would like to have less fat and be more toned, right?
In order to
lose weight and sculpt your body, you need to incorporate resistance exercises
into your fitness regime, so bodybuilding and not with featherweight.
As you
increase your 'lean muscle mass', your body will burn up to 4 times more
calories than you previously burned, even while you sleep!
It is safe
to say that most women are looking for this type of evolution in their
metabolism.
It's not
about removing the cardio entirely. Cardiovascular exercise is a must if you
want to get rid of a small layer of fat that covers your new 'lean' muscle
mass. But it is not everything, far from it.
too much
female cardio
2- Follow a diet too low in calories
There is an
urban legend that says that by training more and eating almost nothing you lose
weight quickly.
Although
this principle can work over a short period of time, it will most likely cause
many problems a posteriori.
Just as your
car needs gas to run, your body needs enough fuel to run at full capacity.
Many low
calorie diets on the market promise miracle results.
However,
science has shown on many occasions that any diet at less than 800 calories a
day can be dangerous for your health.
Instead of
depriving yourself to the extreme, balance your lifestyle between a healthy
caloric intake and an increase in your physical activity.
A diet too
low in calories can have consequences:
Nutrient
deficiency
Loss of lean
muscle mass
Slow
metabolism
Lack of
energy and mental acuity
Depression
problem low
calorie diet woman bodybuilding
Tips to
avoid this error:
Take a
coach, nutritionist or doctor to determine your daily calorie intake, or choose
a diet that has at least 1200 calories a day
Try to lose
a maximum of 1 kilo of fat per week. Any extra weight loss can come from the
muscles, which will cost your potential to burn fat
If you want
to lose weight faster, add 45 minutes of cardio session to your current workout
program
Make sure
your meals include good fats, carbohydrates and protein
3-Repeat the
same training again and again
When you're
new to something, it's often easier to play safe and stick to a routine that
you know well, that you master, reassuring.
This can
work in some areas, but not in health, fitness and bodybuilding
Repeating
the same exercises day after day, week after week will lead to boredom,
exhaustion and stagnation.
variety in
your workouts can help ensure that your body is constantly challenged. Tips to
avoid this error: Try changing the number of repetitions, sets, recovery time,
tempo and range of movements in your exercisesTry a variety of exercise styles
such as boxing, yoga, kickboxing or PilatesDon't stay indoors all the time.
Hiking, swimming, jogging and cycling are great ways to stay fit and out of
your routine
4 - You do not push hard enough
Before applying these highly
recommended tips to eliminate your mistakes and change, first check that you
have been medically allowed to exercise intensely.Most people do not push
themselves enough to achieve the goals they want. female dummy Getting to the
room and lifting dumbbells from 4 to 5 pounds is not enough. In order for your
body to change, you have to make drastic changes, it is imperative to put your
body under stress.According to the University of New Mexico, exercising at a
vigorous pace offers several positive health benefits, compared to
moderate-intensity exercise, including: More calories burnedCardiovascular
disease risk reductionAdvice to avoid making this mistake: Purchase a heart
rate monitor to find out how many calories your body burns. Do not rely on the
cardio machine that does not always give the right infoUse the "Rate of
Perceived Exertion" to determine the level of intensity during
exerciseIncrease interval training in your cardio routine . Try to alternate 30
seconds of sprint with a minute of fast walking, for a total of 20 minutes!
Scale of the rate of effort: It goes from 6 to 20: 6: No effort at all 77,5:
Extremely light 89 : Very light 1011 Light 1213: A little hard 1415: Hard (heavy)
1617: Very hard1819: Extremely hard20: Maximum effort9 is a "very
light" exercise. For a healthy person, it's like walking slowly at your
own pace for a few minutes.13 on the exercise scale is "a bit
difficult", but Ok to continue17 "very hard" is very intense. A
healthy person still goes, but he or she must really push himself. He or she feels
it is hard and he or she is very tired .19 on the scale is an extremely intense
exercise level. For most people, this is the most intense exercise they have
ever experienced.
5-Have unrealistic expectations
If you only need to remember one
thing from this article,
remember this: Have unrealistic expectations for you
Even your results will make your training program almost impossible. Your goals
should be both quantitative and qualitative. For example, instead of keeping
the hope of losing 4.5 pounds in 1 month, change your goal by: "In 1
month, I want to lose 2 to 4.5 pounds , gaining energy and reducing fat in my
body. "By giving you several landmarks to reach, you maximize your chances
of reaching it. Often women do not help by trying to copy / paste the someone
else's success to themselves. That your friend lost 6 or 7 pounds last month
does not mean you should try to lose the same weight yourself.Your health
journey belongs to you. While others can motivate you and encourage you, you
are the only one who can act and do the job! Loss motivation bodybuilding
fitness .
tips to avoid making this mistake
-Define your quantitative and
qualitative goals and write them down .
-Do not compare your goals with those of
another
-Prevent your progress from day to day and forgive yourself if you fall
from time to time during the program.
Beginner 7 day weight training program
Monday
5 minutes
warm up
Circuit: Squat dumbbell: 15 repetitions
Jumping Jacks: 30 repetitions
Curl
biceps dumbbell: 15
rehearsalsCourse on mats: 2 minutes
Dumbbell lunches: 15
repetitions per leg
Package dumbbell: 15 repetitions
Cardio (choice) : Cardio: 30
minutes
Tuesday
on carpet : 45 minutes at 5,5km / h
Wednesday
5 minutes of
warm-up
Circuit: Repeat 2 times
Window vertical: 15 repetitions
Mountain climber:
30 repetitions
Front slots with bar: 15 rep per leg
Pumps: 20
repetitions
Treadmill: 2 minutesTricepstrength
extension: 20 repetitions
Cardio
(choice):
Cardio: 30 minutes
Teadi: rest
Friday
repeat Monday training
Saturday
interval training (sprint and jogging) On mat or track: Walk normal: 5
minutesCourse light: 2 minutesFast walk: 2 minutesCourse (sprint): 1 minuteFast
walk: 2 minutesCourse light: 2 minutesWalk fast: 2 minutesCourse (sprint): 1
minuteWalk normal (recovery): 3 minutes25 minutes on another cardio machine or
if you are on track, keep walking.
Sunday
rest.