Weight loss: 5 workout mistakes to avoid – Times of India

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Regular exercise is well known to be one of the best things you can do for your health. It strengthens your muscles and bones, improves your cardiovascular health, reduces stress, improves memory, and helps you sleep better, among other benefits. However, as irritating as it may be to hear, simply working out in the gym is insufficient. Exercise science isn’t rocket science, but it’s still a science. Without knowing it, most people are making some of the biggest workout mistakes.
It’s critical to exercise correctly in order to reap all of the health benefits, here are the most common workout mistakes that might be degrading your fitness
Cardiovascular (aerobic) training, strength training, and flexibility work are all part of a good fitness routine (stretching). A well-balanced workout routine keeps your body healthy and fit. However, each of these three elements has its own weight-loss benefits. You won’t get the full weight loss benefits of your exercise sessions if you skip one or two of them.

How to fix
You can do a circuit workout of 5-10 minute bursts of cardio with short intervals of strength exercises. Then, to keep your joints healthy and your body prone to injury, complete each workout with 10-15 minutes of stretching.
Working out every day isn’t a bad idea. When you’re trying to lose weight, it’s a good idea to engage in some form of physical activity every day. But, if you want to lose weight, you can’t keep doing the same workout mode, intensity, or duration every day. You reach the dreaded weight loss plateau as your body adjusts to the daily workload.

How to fix
Create a workout schedule that includes a variety of activities, intensity levels, and session lengths. For example, if you normally walk for 40 minutes, include it in your workout schedule two or three times per week.
When you add exercise to your daily routine, you may become more hungry—especially if you exercise every day. You may need to achieve a specific calorie deficit at the end of the day if you’re trying to lose weight by incorporating exercise into your routine. You’ll end up replacing all of the calories you burned if you satisfy your post-workout hunger with high-calorie foods or even too much healthy food.

How to fix
Make sure that when you start your exercise program, you only increase your food intake to the point where you still have a calorie deficit at the end of the day.
Read: Lose upto 8 kilos with these 6 tips!

Do you use sports drinks or bars to re-energize during or after your workout? If that’s the case, you’re probably removing the calorie deficit you just achieved. Athletes may require sports drinks in some cases, but for the majority of lifters, water is the best hydration alternative. Your post-workout diet supplement is likely to be ineffective as well. There are hundreds of products on the market, and unfortunately, the majority of them are nothing more than empty promises that drain your bank account.

How to fix
A great dietitian ensures that you get enough and the right kind of calories to fully recover from your workout. Invest in a visit with an accredited sports nutritionist instead of bars, drinks, or supplements.
If you go to the gym every day and have a great workout, that’s great—unless the payoff is that you spend the rest of the day on the couch. If you make up for your workout by reducing your non-exercise physical activity during the day, your total daily caloric expenditure may be the same as if you hadn’t gone to the gym at all.

How to fix
Working out should account for a significant portion of the calories you burn each day. Any physical activity that isn’t intended to be exercise, such as walking around your house or office, cooking, or even fidgeting, is considered nonexercise activity.
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