5 Workout Time-Wasters Hurt Weight Loss Results
I see it over and over...people wasting time and hurting weight loss results with their workouts. You will never burn the fat you need to change your body without tough, efficient workouts.
Ever wonder if your workouts are getting it done......
Here are 5 examples of wasting time during workouts:
1. If you turn your workout into social hour, you're wasting your time. You can't take 5 minutes between sets and expect to significantly change your body. Do your workout and talk to your friends after your workout. If your workout buddies are "social butterflies," change workout buddies.
2. Are you the person who does 1 hour of cardio on the elliptical machine? That's better than doing nothing but you are wasting valuable time. There are better ways to spend that 1 hour to get better fat loss results.
Only doing cardio exercise will not tone your body. Actually, too many long cardio sessions will waste away your precious muscle mass.
When you have a choice, do your cardio sessions on the ground with exercises like sprint intervals or jump intervals. Machines do too much of the work for you. Twenty minute interval cardio sessions will get the job done.
Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.
According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:
--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise
3. Does this describe your strength workout?
--seated machine bicep curls
--seated machine triceps dips
--seated machine shoulder press
--seated leg press
--seated machine abductor leg exercise
--seated machine adductor leg exercise
--machine calf raises
To be fair, this could be a good way for a beginner to start for maybe a week at most. But, I see veterans of workouts rotating from machine to machine doing a workout. And, then they wonder why they are not burning fat!
I personally recommend a good bodyweight workout over a machine workout any day.
4. You can't be an upper body workout monster and expect to have a toned body. If you're not sure whether this is you, your workout goes something like this most of the time:
--bench press, incline press, decline press
--rows
--shoulder press
--crunches
--lateral raises and front raises
--bicep curls
--tricep exercises
Where are the leg exercises? Can't do heavy leg weights because of injuries? Do bodyweight lunges, squats, step ups, etc.
5. You spend 10 minutes "working out" and 40 minutes in the sauna and whirlpool. And, the 10 minutes are not really a workout---its more like an appearance. Don't laugh, I see this all the time. Your body will never change because it takes hard work to change your body.
Sweating in the sauna or whirlpool has no effect on fat-burning. Sweating just regulates your body temperature.
So, how can you burn fat and change your body?
Burn more fat by exercising major muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts.
Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. In other words, work harder (on major muscle groups) for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout.
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also.
Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions. These are single-joint exercises that burn minimal fat.
Its more fun to workout when you see fat-burning results that help your body feel and look better....stop wasting time.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!
Ever wonder if your workouts are getting it done......
Here are 5 examples of wasting time during workouts:
1. If you turn your workout into social hour, you're wasting your time. You can't take 5 minutes between sets and expect to significantly change your body. Do your workout and talk to your friends after your workout. If your workout buddies are "social butterflies," change workout buddies.
2. Are you the person who does 1 hour of cardio on the elliptical machine? That's better than doing nothing but you are wasting valuable time. There are better ways to spend that 1 hour to get better fat loss results.
Only doing cardio exercise will not tone your body. Actually, too many long cardio sessions will waste away your precious muscle mass.
When you have a choice, do your cardio sessions on the ground with exercises like sprint intervals or jump intervals. Machines do too much of the work for you. Twenty minute interval cardio sessions will get the job done.
Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.
According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:
--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise
3. Does this describe your strength workout?
--seated machine bicep curls
--seated machine triceps dips
--seated machine shoulder press
--seated leg press
--seated machine abductor leg exercise
--seated machine adductor leg exercise
--machine calf raises
To be fair, this could be a good way for a beginner to start for maybe a week at most. But, I see veterans of workouts rotating from machine to machine doing a workout. And, then they wonder why they are not burning fat!
I personally recommend a good bodyweight workout over a machine workout any day.
4. You can't be an upper body workout monster and expect to have a toned body. If you're not sure whether this is you, your workout goes something like this most of the time:
--bench press, incline press, decline press
--rows
--shoulder press
--crunches
--lateral raises and front raises
--bicep curls
--tricep exercises
Where are the leg exercises? Can't do heavy leg weights because of injuries? Do bodyweight lunges, squats, step ups, etc.
5. You spend 10 minutes "working out" and 40 minutes in the sauna and whirlpool. And, the 10 minutes are not really a workout---its more like an appearance. Don't laugh, I see this all the time. Your body will never change because it takes hard work to change your body.
Sweating in the sauna or whirlpool has no effect on fat-burning. Sweating just regulates your body temperature.
So, how can you burn fat and change your body?
Burn more fat by exercising major muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts.
Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. In other words, work harder (on major muscle groups) for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout.
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also.
Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions. These are single-joint exercises that burn minimal fat.
Its more fun to workout when you see fat-burning results that help your body feel and look better....stop wasting time.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!
