7 years ago1,000+ Views
1. Not Enough Water: - Experts are constantly back and forth on the merits of the 8-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. Nearly every cell in the body is composed of water--without it, they don't function efficiently during exercise. Translation: You'll fatigue faster and your workout will feel tougher than it should. In recent studies, results showed that exercisers who were dehydrated completed 3 to 5 fewer reps per set while strength-training. Part of the problem is that dehydration decreases the body's levels of anabolic hormone that are necessary for strong muscles. On workout days, drink an ounce of water for every 10 pounds of body weight (i.e., 15 ounces if you weigh 150) 1 to 2 hours prior to exercise. Then keep sipping during and after your session to replenish what you lose through sweat. Do: Sip 15 ounces of water 2 hours before working out The Results: More energy to lift weights and firm up faster 2. You are busy even ON THE TREADMILL! - If flipping through a magazine keeps you motivated, by all means do it. But reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant number of calories. Magazines and books are just the tip of the iceberg--1 in 10 of us reads texts or e-mail on a cell phone during workouts, reports a new survey by Standard Life, a health insurance company. Instead, turn on some tunes to increase the duration and intensity of your cardio workout: Researchers at Brunel University in London discovered that runners who listened to motivational rock or pop music (think Queen or Madonna) exercised up to 15% longer--and felt better doing it. You don't have to nix TV shows, cell phones, books, and magazines every workout--just leave them behind a couple of times a week so you can focus on intensity. Do: Listen to music The Results: Burn 15% more calories 3. You Hate Your Workout - No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and won't reap the benefits. Think of it this way: If you burn 300 calories every time you exercise, but you dread it so much that you skip one session a week, it adds up to 1,200 calories a month--or more than 4 pounds a year. Instead, find a workout you want to do, rather than one you feel like you have to do. When University of Nebraska-Omaha researchers polled women who'd been exercising regularly for longer than a year, they found that one of the top predictors of adherence was choosing enjoyable activities. Study author Jennifer Huberty, PhD, also suggests experimenting with ways to make exercise more appealing: For example, if walking is your workout of choice, try recruiting a friend to join you, or your music player instead! Do: Pick a cardio routine that's fun The Results: Lose 4 pounds a year 4. You Skip Strength Training Over 80% of women forgo strength-training, says the latest survey by the Sporting Goods Manufacturers Association. If you're one of them, it may be the number one reason your scale is stuck. You've probably heard that strength-training can boost metabolism, but here's something you may not know: People who pair aerobic and resistance training eat less--517 fewer calories a day--than those who do only cardio, reports a new study in the Journal of Sports Science and Medicine. The combo workouts may increase satiety hormones more and boost the body's ability to break down food and stabilize blood sugar, so you feel full longer Do: Swap aerobic exercise for weights 3 times a week The Results: Lose up to 12.5 pounds in a year
1 comment
esa agua kiero ,yo