7 Mistakes You Make In The Gym. Do You Know What Is Hindering Your Success?
The well-known fitness trainer Jany Landl shared his experience.
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Instagram is full of perfect bodies. Smiling faces enjoying pizza while looking straight out of a catalog. How is it possible? You do not manage to achieve such a figure, despite the fact that you do not eat "anything like that". You're already starting to think that your metabolism is damaged. Do these thoughts sound familiar? First of all, it is necessary to realize that no one has a perfect body, not even influencers and models on Instagram.
Exercise or healthy eating should not cause you stress. You don't even have to spend more time in the gym than at home or eat only salads. Together with professional fitness trainer Jany Landl, we looked at what mistakes are most often made by people who have decided to improve their lifestyle.
1. You set unrealistic goals
Jany encounters various mistakes, but one is repeated more often than others: "People set too many goals for themselves. They want to lose a lot of weight in a short period of time or run a straight marathon." Demands that are too high and lack of results can send you into a depressive spiral. It is better to set reasonable goals that you can achieve.
Think about what you want to achieve in the long term, in a year or two. Get in shape, get rid of back pain or master the Spartan? Then break it down into individual steps, sort of smaller units that will get you to your dream goal. Do you run further, are you stronger or do you sleep better than the previous month? Even these small victories are a reason to celebrate.
2. You focus too much on the number on the scale
The number that the scale shows you is not a measure of success. "Muscle is heavier than fat, so it's better to focus on volume. Instead of weight, pay attention to centimeters. It may happen that your body fat percentage will drop, you will look slimmer, but the number on the scale will still be higher. You gained muscle mass," says Jany, adding that you can notice this effect if you start with an average weight. For people suffering from obesity, the number on the scale will definitely drop.
3. You are afraid of heavier dumbbells
According to Jany, we can notice two categories of women in the gym - the first includes those who want to shape their muscles and are not afraid to grab a heavier barbell. Another group is women who avoid the weight rack because they think it will make them appear masculine.
Don't worry that when your trainer throws two discs into your squat rack, you'll look like The Rock in a few months. This is not realistic for the female anatomy. If you're just starting out and don't know how to spread out your workouts throughout the week, Jany recommends maintaining a 2:1 ratio of cardio to strength training. This means that people who go to the gym three times a week should do two cardio sessions and one strength training session. training. "Cardio doesn't have to mean just running. This type of training should be alternated, try HIIT or tabata. However, do not skip strength training. In addition to forming muscles, it also has a positive effect on your joints and tendons," advises Jany.
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4. You forget to rest
If you have only bypassed the gym so far, avoid long and intense training. It's not a sustainable solution, and it's very likely that at this rate, your enthusiasm for exercise won't last long. As we told you at the beginning, small steps that will get you to your desired goal are important. "Start exercising gradually, three to five times a week, exercise for half an hour. Your body must first form a habit and get used to the load," says Jany.
Don't go to the gym thinking that you can't make it and are in a hurry, rather, if need be shorten your training and exercise in peace. Stress slows down your progress and regeneration. One day a week should be devoted to rest. The basis is sleep and a balanced diet, but stretching, yoga or pilates can also help. The sauna and massage are also beneficial. As a home alternative, you can take a hot bath with salt or a shower.
5. You change your diet too often
People like to try new things, but avoid frequent experiments with diet. There are many dietary recommendations, the most important thing is to maintain a sober view of food and avoid extremes. Do you want to try a vegan diet, paleo or intermittent fasting? Instead of dubious Instagram detoxes, choose and study one type of diet. Try to stick with it for a few weeks, and only then will you see if it suits your body.
Jany claims that you should see healthy eating as your new lifestyle. It's not a sacrifice you're torturing yourself with, you're doing it for yourself to be happier in life. "A lot of people go through periods of starvation and then are surprised that the pounds come back after a while. An alternative approach to diet, such as veganism, has its meaning, if it is set in a healthy way, you can stick to it and it suits your body. Don't forget about a sober approach, I personally follow the 80 to 20 rule. This means that 80 percent are nutritious foods and the remaining 20 percent I treat myself to pizza or a burger," he adds.
6. You ignore math
A reward for a job well done will help you stay motivated. In this case, less is more. "It's math. Pay attention to how many calories you take in and burn. Some people have a hotdog, a coke and two cookies at the buffet after a bike tour, and then they are surprised that their figure doesn't change. If you burn 800 calories, but eat another 2,000 as a reward, it won't help you much," Jany states.
Calorie counting is spot on. You will get an idea of the nutritional values, it will no longer be just pasta or just rice. You don't have to do it all your life, it's a tool that's good to use at the beginning so you know how to set up your regime and your body.
7. Don't forget that you are doing it for yourself
Jany claims that the most important thing is the correct setting in the head: "Don't make a life change because of the comments of those around you or for your partner. This initial enthusiasm will pass you quickly and will not help you stay motivated in the long run. Changing your lifestyle should be a decision you make for yourself. It's a journey that should bring you joy, because you can fully enjoy life only if you feel good inside."
Visible results will not come overnight, so it is important to be patient. "Persevere and the results will come, one hundred percent. One day you will wake up, look in the mirror and it will be there," adds Jany.
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