Sunday, June 1, 2014

3 Mistakes Made in the Weight Room

1. You're Lifting Too Light.

Where's your purse? Seriously. Go find it. Pick it up and guess how heavy it is. My guess is that it's probably close to 10-12 pounds. And you carry around that sucker everywhere you go and maintain the physique you currently have.

If you want to change your physique, you're going to have to lift something heavier than your purse.

2. You're Lifting Too Slow.

If you can barely make it through one set without stopping to rest, then you're probably not keeping your heart rate high enough for an extended period of time. This is the only way you can maintain your fat burning metabolism post-workout. You must keep your heart rate high enough so that you stay at about 75 percent of your maximum heart rate (220 - your age) for 25-35 minutes and about 15 minutes worth of pushing it to the next level at 85-90 percent of your maximum heart rate.

Don't stop. When you feel like an idiot running from one machine to the next, you're doing it right. When people think you're crazy, you're doing it right.

3. You're Not Lifting Free Weights.

Free weights engage your core a little more than machines. For instance, let's look at the difference between the squat rack and the Smith machine. One has a free bar with plates that go on either end. You and only you (maybe you're friend Sue) are the only stabilizers underneath that weight. It's up to your body and balance to shift the weight down and up. The Smith machine is for kids.

Well, maybe that's a little harsh. The Smith machine just takes away the core stabilization technique required in order to lift the weights without the help of the pulley.

Using dumbbells forces you to use your core with no help from a machine. Plus, free weights are usually a little more true to the number on the side. A 30-pound dumbbell is usually more accurate than 30 pounds on the cables.


*4. You're Not Lifting at All.

This point is obviously a bonus point ... And it's one that probably doesn't apply to you if you're still reading this. However, if you're reading this and you have no idea what I'm referring to in points 1-3, you may need to keep reading.

The importance of weight training is crucial to building a better body from the inside out. Yes, I'm a huge advocate of cardio and lots of it. But what I can honestly say, is that it wasn't until I started lifting weights heavy and focusing on strength, that I noticed my body finally transform into a shape I liked.

Lifting weights and putting your muscular endurance and strength under pressure can actually re-shape your body. Turn your ghetto booty into a blue-jean-poppin' bubble. Tone your arms and shoulders to establish an upper body frame, which in turn makes your waist look smaller. If you are curveless - like me - you will appreciate this new shaping repercussion more than you know!

If you or someone you know struggles with getting fit from the inside out, consider contacting me for fitness/nutrition consulting. If you're in the DFW area, stop by one of my classes at Cypress WatersRob's FitnessGranite Park or Orangetheory. If you're a girl, and you like to have fun, consider booking your next party with me. These and other services are provided by Amber Michelle Fit, LLC.

1 comment:

  1. What you give is correct. Many people did not recognize them and always get those errors. I have a great passion for gym and have a blog, please visit blog for more information.

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