You may not realise it, but the way you exercise may make it less effective.
Mistake #1 Not resting. To get stronger, muscles need time to repair, which they can't do if you hit the gym every day. Over-training also triggers an increase in cortisol, which can result in a sluggish metabolism. The Fix: If you train 5 to 6 times a week, make each session a maximum of 45 minutes. If you exercise less often (say once or twice a week) you can exercise for longer, but do nothing the day after a long session.
Mistake #2 Over-stretching before your workout. Static stretching (when you stand still and stretch) can reduce muscle strength by 5% as it loosens muscles so much that they struggle to spring into action (imagine an over-stretched elastic waistband). The Fix: Jumping jacks and squats are a better way to prepare your muscles and joints as they get blood pumping around the body. Work on your flexibility after a workout instead.
Mistake #3 Using your neck. When doing crunchies (sit-ups), a lot of women use their neck muscles instead of their abdominals to roll up. This makes the move ineffective and you risk injury. The Fix: Draw in your belly button towards your spine to engage your core. If your neck is still taking the strain, stick out your tongue: it stops you clenching your jaw, so you can't rely on those muscles to do the work.
Mistake #4 Scoffing an energy bar at the gym. Because they are often packed with quick-release carbohydrates, your body will fuel itself with the sugar these carbs release into your bloodstream, rather than breaking down the triglycerides ( a type of fat) store in your fat cells. Simply put: you won't burn as much fat. The Fix: Power your session with protein and slow-release carbs (such as brown rice or sweet potato) eaten two hours before your workout.
Mistake #5 Doing full push-ups too soon. Half push-ups (kneeling) are often considered inferior, but you're better off doing them than attempting a full press-up too soon. Strained shoulder, chest and arm muscles can take weeks to heal. The Fix: Even better than half push-ups are incline push-ups, where you keep legs stretched out but place your hands on a step. Start on a high incline and when you can comfortably do 15, gradually lower the step until you're down on the floor. You'll progress every six weeks if you practise two to three times a week.
Glamour magazine (2013?)
