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Article by Sylvie Martin

To lose weight successfully, avoid these 6 training mistakes

Updated on 26 December 2023.

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Training mistakesIf you’ve been working out for several weeks and still haven’t started to see results, then chances are you’re doing it the wrong way or making training mistakes.

Being aware of the wrong way to train and the effect it will have, will surely help you get the most out of your sports sessions.

It will also enable you to see the results of your efforts on your weight and figure more quickly.

In general, few of us manage to exercise properly from the outset.

In fact, when you look at the exercises proposed in a program, they don’t seem too complicated to perform. But when it comes to putting them into practice, mistakes happen.

If you’re ready to be your own trainer and create your own training plan to effectively burn more fat, here are six examples of common training mistakes to avoid at all costs.

1. Counting calories, the most common training mistake

Counting caloriesBasing the quality of your workout solely on the number of calories you’re going to burn during your session is pointless.

It’s one of the biggest training mistakes you really need to avoid.

When you’re exercising, you need patience. Keep in mind that progress comes one step at a time. You can’t skip steps.

Having a well-defined goal and choosing and sticking to your method are very important factors if you want to lose weight in good health.

It would therefore be more interesting to focus on the nature of the movements than on the quantity of fat burned.

The real benefit of your physical activity comes from what you do with your body during exercise, not from the number of calories burned in a single session.

2. Too much weight training

We all have in mind “perfect” models of the men and women we want to look like.

If you don’t want to be disappointed, try instead to focus your energy on your own weight loss goal and on yourself.

It’s no big deal if you do the occasional bodybuilding move. But if you don’t have the physical strength for this kind of exercise, this will be one of the training mistakes you’ll want to avoid.

It’s true that strength training has a number of benefits: it helps strengthen bones, builds muscle mass and improves mood and productivity.

But if you want to lose weight, it’s not a good idea to do it every time you exercise.

3. Consume energy drinks immediately after a workout

Unless you’ve been working continuously for 90 minutes, you probably don’t need sports drinks, smoothies or energy bars.

Over-consumption is one of the most common training mistakes.

These drinks are essentially carbohydrate-based and often contain high levels of caffeine, sugar and other stimulants.

It’s true that such drinks boost energy levels. However, recent scientific studies have shown that they can also increase blood pressure.

They can even have significant health risks, especially for people who already suffer from high blood pressure or other cardiovascular diseases.

Instead, drink water to hydrate yourself from time to time between workouts.

If your workout is the first thing you do in the morning, then yes, you should eat right after.

However, make sure you include a good amount of protein and fat. This will help your muscles recover quickly.

Also read: Simple, natural juice recipes to lose weight and stay fit!

4. Doing too much cardio, one of the most common training mistakes

If your physical activity consists of regular jogging on a treadmill, cycling, or any other activity with too high a heart rate, be aware that you’re tiring yourself out for less lasting results.

Cardio exercise is well known for its effectiveness in weight loss. However, overdoing it is also one of the training mistakes to avoid.

In fact, intensive cardio sessions are a source of stress.

But why?

Because even if you burn more calories, your level of cortisol (stress hormone) will rise at the same time.

Prolonged secretion of this hormone raises blood sugar levels.

As a result, your adrenal glands are likely to be exhausted.

Eventually, this will expose you to numerous health problems such as high blood pressure, depression or diabetes.

Worse, you may accumulate more abdominal fat instead of losing it.

There’s nothing wrong with doing cardio sessions at an easy or moderate pace from time to time (once a week, for example).

But just walking slowly for an hour a day will go a long way towards lowering your body’s cortisol levels.

This simple exercise will help you burn more abdominal fat without killing yourself on the treadmill, and while respecting your body’s limits.

You can also opt for yoga postures. They’re less stressful and can help you lose weight.

5. Post-workout calorie compensation

post-training-calorie-compensationIn the evening, after a great workout, you go out for a delicious dinner.

And to reward yourself for the effort you’ve expended, you indulge in the extra brownie or ice cream for dessert.

You dare to do this because you think you’ve burned enough calories this morning!

This is also one of the training mistakes to avoid if you don’t want to sabotage your weight loss program.

In general, we think that once we’ve burned enough calories during short sports sessions, we’re entitled to compensate by eating hearty meals.

We all agree that after a good workout, hunger is generally felt more quickly. But don’t eat just anything.

Forget foods such as smoked meats, which will only acidify your body. Instead, opt for healthy, protein-rich foods such as legumes, dried fruit…

A good banana or other fresh fruit is a very good alternative to refuel and make up for the lack of glycogen depleted during your sports session.

6. Training too often is one of the most common training mistakes.

Training well doesn’t mean doing intensive sports sessions every day.

If you want to lose weight sustainably and sensibly, take it easy.

Working out every day has never been a good idea. Even less so if you’ve just made exercise part of your daily routine.

It’s one of the most common training mistakes.

You work out seven days a week, you’re motivated and you want to reach your goal as quickly as possible.

But despite all your efforts, you still can’t see the results you’re aiming for.

And why is that?

Because your body simply needs rest to recover!

Repetitive workouts won’t help you lose weight.

Contrary to your expectations, your body will start burning fewer calories to preserve itself during the effort you put into it every day.

Worse still, you’ll risk complications such as muscle tears or any other temporary complication that will prevent you from continuing and maintaining the pace of your physical activity.

So it’s best to take it easy and avoid overdoing it. Always take breaks during your exercise sessions.

And remember to take a few days off at the end or middle of the week, and try to do it regularly.

A final word…

Finally, don’t forget that combining the right diet with specific, well-adapted exercise is the only safe and healthy combination that leads to significant and lasting physical change.

Weight loss depends on both.

For those of you who are fans of dietary supplements, remember that these products are only an aid that must be part of an overall weight loss program!

Never rely on diet supplements alone to do the job for you. There’s no such thing as a magic pill!

Achieving your weight-loss goal must be accompanied by efforts on all levels.

So try to maintain a healthy lifestyle, eat well and get enough sleep.

And of course, exercise regularly and correctly, bearing in mind the training mistakes we’ve just mentioned.

Read also: Maintain a regular exercise rhythm with a good training plan!

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