To get the most effective results in the most efficient manner, the trick is diet smart (not hard) and to work out even smarter than that. When it comes to your health and fitness journey, there can be a lot of noise; social media fads, crazy supplements, new workout programs and so much more. The key is to hone in on what is important and let go of all that isn’t.
Let’s take a look at some common “what not to do’s” in order to see the most amount of progress in the least amount of time.
1. Easy does it on the cardio
Is cardio essential for wellness? Absolutely. Is it great for your heart? Hell yeah. What I mean by “easy on the cardio”, is to make sure you aren’t just walking on the treadmill 7 days a week as your only form of exercise. In order to change and sculpt your body, you must be doing weighted sessions.
Can cardio be a part of your regular regime? Of course.
Just ensure you’re working the weight room too. Weights aren’t only incredible for building lean muscle; they help with metabolic and hormone function, bone density, cognitive function and posture, as well as making us feel strong and empowered. There is a real misconception among women that weight training will make them bulky. Real talk – it doesn’t! What weights will do is strengthen and tone your muscles and give you definition.
2. Baby weights
Tiny pink weights might be cute but are they going to give us the results we are looking for? Probably not! If you are truly looking to grow your glutes, build beautiful shoulders and bring in the waist (every girls dream), you really need to be pushing those big girl weights ladies. Start evaluating your training critically, can you push harder? If the answer is yes, increase your weight.
To increase strength and build beautiful feminine muscle you want to be looking at a rep range of 8-15. Remember ladies, “tone” actually only comes from having
muscle and the best way to make muscle is to lift weights. An extra incentive here is that the harder you push yourself by challenging yourself with weight, the more calories your body will burn during your sessions and also as you recover. Hello fat burn!
3. Zero intensity
My theory for life is, if you are going to do anything at all, do it will purpose and with 100 percent effort. I take this motto very literally in the gym. The best way to get results is to have a plan and then execute if fully. Don’t be that girl who sits on a bench scrolling her phone, walking from one piece of equipment to the next. That isn’t going to serve you.
When you step in to the gym, train like an absolutely beast so you will feel and look like a beauty. Get your heart rate up. Work hard.
4. Thinking you can spot reduce
I know, I am breaking some hearts with this one. Doing 7 days of ab workouts isn’t going give you abs; abs are created in the kitchen. No amount of sit ups and leg raises with give you a tight core unless you are actively working in the gym and in the kitchen to burn fat.
5. Looking for a magical pill
How many of you have tried a fad diet thinking you will change your body overnight?! I am sorry to say ladies, there is no such thing as a magic diet pill. There is magic in the power of consistency though, and that is exactly how you will achieve long term success.
If you aren’t getting the results you want, then I dare say it is because you aren’t being consistent with diet and training. These two factors combined with sleep and a reduction of stress are the only keys we need to change our bodies for the better.
6. Expecting results too soon
This ties in with the point above. Nothing worth having happens overnight. Those fast crazy results you see pushed over your socials, they may not be done in the healthiest manner and as a result, those people in the photos probably fall off the bandwagon faster than you think and end up right back at their starting position.
Expecting to lose 20 pounds in 2 weeks will only lead to disappointment, frustration, and then most likely end in you giving up all together due to not seeing the results you want. Build resilience. Know that all good things
take time. Make your progress about habit change and lifestyle changes rather than quick fixes, this will give you a much greater chance to see success. Remember, temporary changes lead to temporary results, lifestyle changes will lead to a life time of results.
7. No structure
I touched on this earlier in a point above, but this is so incredibly important that it needs its own point. To make your workouts efficient in helping you build strength and growing muscle, you must have a plan. Mindlessly machine hopping is only going to lead to boredom. To be successful in the gym, and in life, you must have a plan.
The first things you need to know before creating your dream program are:
1. What your goal is
2. And, what your why is.
This will dictate your exercise selection, intensity, weight and rep range. From here, you can create a program fit for a queen. If you struggle with this, I highly suggest getting a coach, personal trainer or online programming (like my FitQueen 4.0 Workout Guide) so that the guess work is done for you.
When you show up to the gym, be in a beast mode mindset and know exactly how you are going to execute your session.
8. Poor form
This is easily the most common mistake I see in the gym amongst both men and women. Poor form is inefficient, meaning, by doing the exercise incorrectly you are most likely recruiting the wrong muscle fibres and thus it is going to take more time to achieve the results you want. In addition to this, poor form leads to injury. You can’t train when you’re injured, so be smart.
When it comes to the gym, all egos must be left at the door. Don’t rush reps or sets, take your time and execute movements correctly. If you struggle with form, please seek out a good personal trainer who can teach you some important techniques or spend a lot of time watching cue coaching and technique videos on platforms like YouTube.
So there you have it ladies, my 8 most common gym mistakes. I hope this inspires you to train like the FitQueen you are.
Remember my key take aways:
1. Have a plan and execute it with intensity
2. Lift heavy weights, often.
3. Prioritise you diet and your sleep
4. Be consistent – focus more on the journey than the destination
If you can do these things, I have no doubts that you will achieve your goal physique.
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