ខ្មែរ
English
Alright ladies, let’s talk about what you should be doing at the gym. As a gym regular, I see plenty of gals making simple mistakes, whether it be working their butt off at the wrong machine or not eating properly to fuel their bodies before or after the gym. So let’s talk the top 10 mistakes that I see regularly so you can get the maximum results from your gym session!
10.WEARING TOO MUCH PERFUMEANDOR MAKEUP
Ladies, we’re at the gym to exercise-not for a fashion show. I will admit that I like to look “cute” while at the gym, but 1 rarely wear makeup and never some tinted moisturizer if I’m feeling ambitious. Remember, you’re at the gym on o a mission wear perfume. I always put my hair into a cute bun or a French braid and maybe rub on to get strong, not to impress anyone but yourself. Please, leave the perfume at home. h There’s nothing like doing cardio or lifting weights only to be gagged by someone’s potent scent. I bring a light body spray in a neutral scent, like vanilla, to spray on myself after an intense work out before leaving the gym.
9.THE GYM IS NOT A CHAT ROOM
I’ll admit it; I’m guilty of this one from time to time. In a world driven by social media (twitter, Facebook, Instagram, Snapchat, Pinterest…the list goes one!) and instant connections, it’s hard to disconnect for even an hour or two. Take this gym time as an opportunity for a break from it all and focus on your workout not checking your friends’ statuses.
8.DOING THE SAME WORKOUT EVERY. SINGLE. DAY
If you’re new to the gym, you probably don’t have a very big bank of exercises to pull from. That doesn’t mean that you should be doing the same work out every day. Instead, research exercises for different body parts or even copy what other women are doing at the gym. I typically focus each gym day on one or two body parts and always go at least three or four days before I repeat a body part. It’s important to let your body recover. Without recovery, you never get any stronger or “toned.” I keep a log of my exercises in a journal, but you could even just write the body part you worked on your calendar to keep track. There are also plenty of phone applications that help assist in logging your workouts just make sure that’s the only thing you’re using your phone for!
7.TRYING NOT TO SWEAT
If you’re not sweating you’re not working hard enough, This one goes hand in hand with mistake #10. Leave the make-up and perfume at home and focus on working out. You’re not on a date, right? If you are on a date at the gym, you need to find a new man honey. Sweating is an important part of your workout, accept it and let it flow!
6.IMPROPER CLOTHING
You want to wear something that moves around easily, doesn’t Fall down when you move, and most importantly that you feel comfortable in. I like to wear fitted clothing that allows me to see the muscle group that I’m working. Trust me; don’t wear colored leggings if you plan on sweating (which you should, see previous rule!). The sweat shows right through and that’s just unattractive.
5.NOT DRINKING ENOUGH WATER
If you see me at the gym, or anywhere for that matter, I will be carrying my gallon jug of water. However, I rarely see any omen at the gym with enough water to sustain their workout. Why is water consumption so important? It flushes toxins, keeps joints healthy Prevents dizziness and fainting, keeps metabolism high, reduces fatigue… the list goes on. So drink up, ladies!
4.CARDIO, CARDIO, CARDIO, CARDIO, CARDIO
Another common misconception about fitness is that you can r do too much cardio Wrong You can do too much cardio, which never ads to muscle mass reduction and sometimes even illness. Too much cardio produces increased levels of cortisol in your body, which results in many the tearing down of muscle tissue. The less muscle tissue you have, the slower your metabolic rate. The slower your metabolic rate, the longer your body takes to utilize energy from food sources. Personally, I only do cardio 3-4 times weekly for 30 minutes at a time. Cardio does not equal fit, typica so get that notion out of your head!
3.FEAR OF LIFTING
I rarely ever see another young woman lifting weights alongside me at the gym because so many women hold onto the misconception that they will get too “big” if they lift weights. I’m here to tell you that you can forget that old wives tale. You won’t turn into the Incredible Hulk to picking up some weights. It is weight training that gives women sexy arms, tight glutes, shapely calves, a flat stomach, and an overall appealing shape. Not to mention the more muscle mass you carry, the more calories you burn even when you’re at rest. Essentially, weight lifting increasing your metabolism. You’ll even increase your bone density and improve joint movement, as well as get a good stretch in. So go for it ladies and lift some weights!
2.ABS, ABS, AND MORE ABS
I see so many women killing themselves on abs trying to achieve that 6-pack. Well, sorry to break it to you ladies, but abdominal exercise doesn’t burn off the fat. I can’t remember the last time I did a crunch or even an abdominal exercise…and I have a 6-pack. It’s all about engaging your core while working other muscle groups, keeping your cardio in balance, and consuming the right pre- and post-workout foods.
1.AVOIDING PRE- AND POST-WORKOUT FOOD
Not eating or eating the wrong foods is a huge mistake, for both men and women. As I’ve said in previous months, you need to eat! So many women go through life thinking that not eating is the key to being slim. I am currently eating 8 small meals per day and I am the smallest clothing size that I have been my entire adult life, so I can tell you from my experience that eating the right foods will not increase your waist size. I typically eat oatmeal with blueberries, 6 egg whites, and 15 grams of whey isolate protein about 1 hour prior to my workouts. If you’ve just had good workout and broken down muscle tissue, how do you expect the muscle to begin the repair process? That’s right, food! I always have 35 grams of side whey isolate protein immediately following my workouts to re-fuel my growing muscles.
