Common training mistakes of women

Are you one of those women who do strength training? You can only be congratulated for that. It is the most effective workout you can do for yourself and your body. You are light years ahead of all the women who are either too shy for it or do only cardio instead of weight training for other reasons. However, you should do it right the first time, because there are a number of mistakes you should avoid. Otherwise, you'll not only jeopardize your success. You might even risk unnecessary injury. Do better than many women who are subject to serious errors in their fitness program. This would be very frustrating because your progress could be slowed or eliminated altogether. There are six types of mistakes you should know about and work around.

1st mistake: Just no high weights

This is the biggest mistake of all. When many women do fitness training, they shy away from using heavier weights. The reason for this is simple to understand. Ladies want to tone their body and not get big muscles. This is a big mistake, because women can't even naturally gain the measurements of men. You have a female organism whose hormones behave differently. In plain language this means: You don't even begin to have enough testosterone to build the muscle mass that is possible for a man. Secondly, you need a correspondingly large number of calories for such large muscles. However, since most women tend to eat too little, this calculation will never work out either. Such fear is therefore completely unfounded. Training with heavy weights will speed up your metabolism. As a result, you will burn more fat and make faster progress. Moreover, it is the muscles that melt the fat. If you strengthen them with intense strength training, they will automatically perform better when burning. This is also true at rest, because the stronger muscles increase your basal metabolic rate sometimes significantly.

2. mistake: too high proportion of isolation exercises in the training.

Many women are under the misapprehension that they need to incorporate an excessive amount of isolation exercises into their fitness workouts. They want to work specific muscle groups - such as the abdomen, legs and buttocks - especially often and improve in that area. For abs, it's crunches, donkey kicks are often used for the glutes (or gluteus), and dips are meant to strengthen the triceps. These exercises are part of it. There's no disputing that. However, a one-sided workout with isolation exercises is the opposite of the ideal movement patterns of a holistic workout. Only such a workout, which includes your entire body, can provide long-term success. One-sided training sessions increase the risk of suffering injuries or producing poor posture. For this reason, you should concentrate on the basic exercises. These include the bench press, squats, deadlifts, lunges and shoulder press. Your strength gains as well as calorie burn will be increased holistically. These basic exercises should be the basis for your training. Once you have implemented this, feel free to add "your" isolation exercises if needed.

3. mistake: make long pauses between sentences

Women like to talk. This is well known. But when it comes to fitness training, this is a crucial mistake. There is a reason why there are training programs in which the pause times are prescribed exactly down to the second. By taking short breaks between sets, you will burn more fat and progress faster. There is no place for a coffee break. You are in the gym to work on yourself and achieve success. You should remember that every day. If you're constantly gossiping with your partner or one of your friends, you won't get the results you want. After your workout, there is still time for socializing.

4. mistake: neglect of individual muscle groups

The fourth mistake is closely related to the misconception about isolation exercises. Many women train certain muscle groups far too rarely. This applies to the chest muscles, for example. Here is another error. Ladies believe that their breasts will become smaller as a result of chest training. This is not the reason. The reduction of body fat alone will also make female breasts smaller, as they are largely made up of fat. Therefore, it is especially important to have a proper diet in addition to a holistic workout. If you can keep your body fat percentage at an adequate level, your breasts should not reduce in size.

5. mistake: endurance training before strength training

Women start their workouts with cardio. This is wrong in two respects. The initial cardio workout should only serve as a warm-up and should be replaced by the strength sessions after ten to fifteen minutes. You should always do the cardio training after the strength training. If you do it at the beginning, you will consume valuable energy that you will not have during the weight workout. Also, strength training uses up most of your glucose stores. Then when you get on the cross trainer, your body immediately accesses the fat reserves. The effect of endurance training is therefore higher after strength training. You will be weaker than at the beginning and will not be able to train as intensively during cardio. This is not a bad thing, because the order "strength before cardio" is the key to success all along the line. Never forget: strength training is more important than endurance training.

6th mistake: Eat too little

Many women simply eat too little. You should not make this mistake. Ladies are constantly on some diet. This results in a calorie intake that is far too low. After a hard workout, your body needs a lot of energy and nutrients. You have to supply it with these. With a balanced meal after the workout and performance-enhancing snacks (high in protein and moderately high in carbohydrates) before the workout, you can make much faster progress. On the other hand, this should not be a call to overindulge. Consuming foods and drinks high in carbohydrates (especially sugar) can quickly replenish your glucose stores. However, they also cause your body to no longer need your fat reserves.

Conclusion

It's the right step in the right direction if you've chosen strength training. If you then avoid these six types of mistakes, your dream of an attractive bikini figure can come true very soon.