Doctor shared top 10 fitness mistakes his patients make
Failure at the gym is not just an embarrassment; they can also be extremely dangerous. Whether it’s overtraining, following false fitness tips, or taking too much too quickly, it’s important to protect your body from injury and give yourself the best chance for lasting results. and long term.
In a recent video, Dr Mike Varshavski, better known as Doctor Mike from YouTube, shares some of the most common mistakes he has seen patients make early in their fitness journey, and offered a few advice for beginners who want to start. work safely.
Thinking that exercise is all they need
Many people who are trying to lose weight consider exercise their best fat loss method, Mike explains, while there are other important factors, like diet. “70 to 80% of the weight loss that occurs is due to the foods you eat,” he says. “You should think about recovery, sleep, nutrition and exercise. You can’t focus on just one pillar. “
Trying to ‘reduce’ fat
“It does not exist !” Mike said. “This has been tested over and over again … You need to decrease your total body fat content in order to see more muscle definition.” He cites a study of tennis players, who may have more muscle in their dominant forearms than in their non-dominant arms, but the fat content in each arm is exactly the same.
“The simpler your workouts, the more likely you are to be successful in the long run,” explains Mike. “I’m talking about mixing a little cardio with some good old-fashioned compound weightlifting moves.”
Fill up on supplements immediately
“You don’t have to go shopping in the supplement store,” he says. “You have to first become consistent with your workouts. You have to make sure that you are following the right protocols, that you are eating healthy, that you are recovering properly.” It indicates that the benefits you will get from supplements are negligible at such an early stage in your fitness journey.
Grab the cardio machines
Mike admits that one of his pet peeves, and something he sees far too often when he’s at the gym, is someone walking or running on a treadmill while standing at their sides. “Basically what you do is decrease the intensity of the workout, decrease the strain on your heart, thus making your heart weaker, hampering your posture, and if you create an incline on your heart. the treadmill, actually holding you down while decreasing that incline. “
Focus on the numbers
“Tracking can be interesting and fun, but obsessing over these numbers is really counterproductive,” says Mike. “If you show up regularly, it will mean more than the intensity of your exertion, the weight you lift, the number of calories you burn. Forget about numbers, especially at first. Focus on showing up. , have a good time and enjoy the process. “
Go too hard too soon
Mike has treated many patients who had an amazing first session with a personal trainer and then ended up getting sick or injured because they gave it their all, pushing themselves further than their bodies were ready. “You should never do it all for your first workout,” he says. “This creates an increased risk of injury and you are less likely to feel motivated to return to the gym.”
“I tell everyone that they need to do a good warm-up before doing any type of workout, but you don’t have to stretch,” says Mike, who suggests prioritizing body circulation. blood in your muscles and increased heart rate. “Stretching can and should be reserved at the end of your workouts.”
If you avoid strength training in your workouts, Mike says you leave a range of benefits on the table, including improving your metabolic rate, helping the body’s ability to burn calories, improving posture and balance and promoting better sleep.
Providing your body with adequate rest, protein, sleep and hydration is essential to help your muscles heal and become stronger again after a workout, while reducing the chances of injury during training. . “It’s actually been proven that when you train too much and don’t get enough sleep, your stress hormones can peak and stay chronically high, which can hamper your progress and increase your risk of injury,” he says.
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