If sudden weight gain has you feeling that it is time to make some dramatic changes to your diet and exercise routine, be careful not to make some common mistakes that may lead to long-term disappointment.
The new year is a great time to focus on fitness, as many of us are happy to get back into a structured routine after the splurges of the holiday season.
Just remember that the most successful outcomes will come from setting realistic goals.
The most common mistakes are following overly strict short-term diets, exercising at an excessive and unattainable level, or leaving out an important part of an exercise program such as weight training.
Here is a list of common mistakes to ensure you start in the right direction.
1. Avoid dramatic dietary changes.
Before you make any changes to your diet, ask yourself if you can realistically maintain the change. To be successful in the long term, you need to make adjustments that you know you will keep. For instance, you could start by preparing healthy snacks so that you avoid “nibbling” between meals.
2. Do not place too much emphasis on the scale.
Muscle weighs more than fat, so trusting the scale could be misleading. A body-fat measurement will tell you more about your progress as it can determine how much of your bodyweight is actually fat as compared to muscle.
3. Do not do two hours of cardio per day.
Cardiovascular exercise is great because it helps to burn off extra calories. But excessive amounts can cause burn out. Instead, aim for a balanced cardiovascular program of 20 to 45 minutes, three to five times per week.
4. Do not rely on meal replacement supplements.
There are many great supplements out there. However, these are best used to replace the occasional meal or to help supplement an already balanced diet. To reduce your reliance on supplements, plan your meals ahead of time.
5. Do not leave out the strengthening component.
To achieve the best results, it is important that you perform strength training exercise. This is because muscle is the body’s most efficient calorie burner; the more you have, the more calories you will burn! Start with three times per week and increase the intensity as you improve. If you’re confused about where to begin, start by performing one exercise for each major muscle group.
Shaun Karp is a certified personal trainer. For further information call 604-420-7800 or go to karpfitness.com.
