10 Mistakes Fitness Beginners Make

Proper nutrition and fitness are topics in which we often tend to believe any recommendations and the most fantastic myths in order to get the body of our dreams (especially on the eve of vacation). Fitness therapist Victoria Borovskaya shares some of the common mistakes almost all fitness beginners make. Learn from other people's mistakes!

Try all simulators at once

Your first day at the gym doesn't have to be your last. You need to start training with studying. If your fitness card doesn't come with a personal fitness trainer, go around the machines yourself and see where the free weights and benches are. Each simulator has an instruction ─ a technique for performing exercises and the muscles that will be involved are drawn. Do not be lazy to watch them.

Do not skip a warm-up before exercising. Work the body, starting with the large muscles (legs, buttocks, back) and working down to the smaller ones. The load should be increased gradually. Avoid pre-workout cardiovascular equipment; treadmill warm-up isn't for you yet. So you will spend all your energy and will not be able to complete the planned minimum of exercises. But in general, fitness membership usually includes an introductory lesson with a trainer ─ do not neglect him and do not hesitate to ask any seemingly stupid questions.

Get carried away with dietology

A diet can only be prescribed by a gastroenterologist, a psychologist or all together, but not by the Internet or a friend. It is not enough to know how many calories you consume per day and your physical activity. You need to clearly understand how to combine macronutrients, what and at what time to eat. It is necessary to take into account the characteristics of your body and possible diseases, and not blindly believe the stellar diet, which is actively advertised.

In no case, do not make a meal plan for yourself with a minimum amount of calories and daily exercise - this is a direct path to illness, breakdowns, trauma (including psychological) and edema.

More strict detox

Fashion detox has no effect on weight loss or health benefits. As soon as you return to your usual diet, the lost weight will not keep you waiting and will be reflected in the scales and problem areas. Cucumber broth and smoothies cannot make your body cleaner in a week, and in general there is a natural filter for this - the liver. Of course, if it functions correctly. Just don't overload her with fatty foods and alcohol.

Hope for "magic" pills

On the way to a perfect body, you will not be able to just sit on a bench in a fitness club or gracefully and lazily move your feet on a treadmill. If you look at the composition of most diet pills, you will see laxatives and L-carnitine, which the body can synthesize on its own with a sufficient amount of protein.

Fat burners don't work without exercise and a calorie deficit! If a trainer offers you to buy a supplement, chances are he gets paid for it. Don't believe in pills and enhancers ─ get everything you need from a balanced diet and exercise.

To sin on the thyroid

Many people who are actively losing weight, but cannot achieve the desired weight, complain about the thyroid gland. The thyroid hormones produced by the thyroid gland really regulate appetite, metabolism, body temperature, and mood. But everything is not so simple here. If you exercise and eat right regularly, and not from time to time, then this will not cause the body to react to stress from a calorie deficit and stress, but, on the contrary, will help maintain the normal state of hormones.

Lean on natural foods

We were all taught that, for example, honey is very useful: it contains a lot of vitamins. But for some reason, few people added that honey is the most common simple carbohydrate (like the advertised sweets on fructose). Marshmallows and marshmallows turn into extra centimeters at the waist even faster and more actively than "synthetic" sweets. This also applies to "blanks" - compotes and preserves with a high sugar content. Juices, smoothies and purees should also be excluded from the daily diet of an athlete: they have a very high glycemic index, and the fiber is chopped into microns.

Compensate for the waste of calories with food (harmful)

Don't reward your little wins with different goodies. The same goes for stress seizure. You are an adult who does not need candy “for good behavior” and compensation in the form of sweets to stop being sad.

Be afraid of fats

The more fat in food, the more fat will be deposited - for this myth we can say thanks to the American nutritionist Robert Atkins, who considered human physiology to be something absolutely unnecessary. Remember: you need to make up the diet so that it contains all the healthy fats - this is important for women's health, hormonal system, beauty of hair and nails.

Exercise in a thermal suit

Here, all you need to know is that "sweat" does not equal "fat". All suits, films and fur coats for a swimsuit are a huge burden on the heart and a marketing ploy that has nothing to do with losing weight. Due to insufficient cooling, muscles do not receive oxygen and energy, and you quickly get tired without completing a workout. And as soon as you drink water, the "dropped" weight will return again. Why spoil your health?

Strive to lose weight faster

When once again you want to lose weight faster and create the body of your dreams in a week, remember how much you ate those extra pounds. Time for their burning will also need to be spent a certain amount. First, a gradual increase in stress and proper nutrition will make your body not only beautiful, but also functional. Secondly, the body of those who train hard and hard, adapts and learns to save energy during the day. This means that you will get cold more often, want to sleep and walk less (the norm of steps is 15,000 per day), and the weight will eventually rise, and you will not achieve the proper result.