Betting on a healthy lifestyle often includes weight loss training . However, many are those who make mistakes that end up affecting the results of their effort. In some cases, failures can even lead to defence and returning to old habits .
Obesity figures in Portugal
obesity is considered by WHO to be the epidemic of the century, with serious social and psychological consequences. In Portugal, recent studies report that more than half of the population aged 18 or over (4.5 million) is overweight . In addition, only 13.1% of the male population and 11.5% of the female do physical exercise frequently. It should be noted that the majority of the population over the age of 15 does not practice any type of sports activity (5.8 million).
These figures are worrying, since obesity is considered the second leading cause of death in the world. In this way, I have to congratulate anyone who has the courage to want to change, to want to finally take care of themselves. For this, it opts for a healthy lifestyle , which includes weight loss training and dietary care.
Avoid these mistakes in your weight loss training
When we propose to change, we also make mistakes, but the important thing is atitude . So look for professional to help you along the way. Training to lose weight, combined with teamwork, is more motivating and enriching. Not to mention it’s more effective.
In that sense, keep abreast of the errors in training to lose weight who may be boycotting your mission.
1. Want results for yesterday
This is, without a doubt, the most common among mistakes in training to lose weight. Furthermore, it is probably the one that causes the most psychological damage.
Let’s be logical. If you gained 10 kg in one year (less than 1 kg / month), why do you want to lose 10 kg in 2 months (if not less)? Have you thought about the aggression you are doing to yourself? The keyword is consistency . So, set challenging but attainable goals, without losing weight training hurts your body.
2. Just do aerobic training and devalue strength training
In terms of weight loss, I feel that aerobic training is overvalued (without losing its importance in overall performance). There are several studies on this subject.
In fact, there is no need for aerobic training to decrease fat mass . However, some studies suggest that combining aerobic and resistance training (strength training) may be more effective, obviously depending on the protocol.
In this way, strength training seems to be a viable solution to start your training to lose weight and decrease the percentage of fat. In fact, it is important to stress that weight is not at all the most important.
3. Carbohydrate restriction
A restrictive diet with regard to carbohydrates is often the cause of irritability and sulking . In addition, episodes of compulsion, anxiety, agitation and difficulty sleeping can occur.
Over time, this becomes a vicious cycle that will boycott weight loss . Not to mention that, to exercise, we need energy. Can someone explain to me why decisions are made without the help of a nutrition professional ?
4. Not listening to the body
If there is one thing I learned from life, it is that we forget to listen to our body . He knows our limits better than we think.
When I talk about listening to the body, I don’t mean that demonic little voice that says: “Don’t go training. I’m much better off on the couch watching a series on Netflix and eating that wonderful ice cream than in that gym full of odors, fit and pumped girls ”. Not! This is boycotting yourself!
With listening to the body, I mean the moments when your body says to you “Today it hurts all of yesterday’s training . In addition, I had a bad day at work, so today (just today!), Instead of going to train, I go to a terrace to relax. Tomorrow I’m going to ginásio ”. If it does, then congratulations. You heard your body!
It is important to note that in the gym there are not only fit and pumped girls. Probably, they started their way in the same way that you are now starting yours: training to lose weight. Then, that choice of going out and going back to training the next day makes you autonomous and aware of the path you are taking. It won’t always be easy, but it’s your way .
5. Evening group class
Whoever says a group class , also says aerobic training . With this type of stimulus, the levels of adrenaline increase, as well as endorphins (responsible for pleasure and well-being). These, in turn, also elevate serotonin, which is responsible for relaxation .
Opposite stimuli lead to less efficiency of the organism, which can lead to injury. Naturally, cortisol (stress hormone) goes up, at a time when it should be at its lowest levels, attenuating the activity of the immune system.
In this way, sleep quality will be deteriorating, altering the circadian biorhythm and increasing the risk of adrenal dysfunction (inversion of the cortisol pattern). Thus, what was supposed to be a positive experience may cause additional stress to the body .
If you have no other time to train, opt for strength training, which will not have as many (possible) negative effects.
6. Stay endless hours at the gym
Finally, here is another point where so many sin when betting on weight loss training. More is not always better. Being for hours at the gym doesn’t make you lose all your weight in one day. consistency in training, along with food and rest, is what brings the results you want.
I believe that anyone who predisposes to a workout to lose weight will make other mistakes. However, these are the main ones for me. To tell you the truth, I prefer to be much more positive and focus on the courage it takes to change. Furthermore, only those who try are wrong. Anyone who doesn’t get off the couch will never go wrong … But will they be happy and listen to your body?
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