Guest blog post by Sam Warrington - founder of Swift Fitness
In the past 10 years I have trained hundreds of women and seen first hand the common mistakes that are often made with their fitness regimes & programs. I have listed the 5 most common mistakes I have come across.
Working out for too long - You don’t need to be in the gym for 2 hours a day. First of all it’s not practical, and secondly there’s really no need to be workout out for this long to get good results. There’s a lot to be said for a focused 40 minute workout that’s well thought out. Get in, stay focused, get out and live your life.
Getting glued to the treadmill or X-trainer - Training such as HIIT (high intensity interval training) has shot up in popularity in recent years with scientists claiming you get more benefits from a 15 minute HIIT session as opposed to an hour of steady state cardio. So say goodbye to those hour long plods on the treadmill, it’s time to HIIT it.
Avoiding the weights room - There’s been a common misconception with weight training for women, and that’s that those who lift weights will get bulky. This is a myth, it’s simply not true for the average girl. Aim for a rep range of between 15-25, taking your time and not rushing. The fact is that weights training for women can have a huge benefit on your results helping you get leaner, stronger, and more toned. The reality is those who have lean bodies have higher metabolism, and find it much easier to burn body fat.
Spot focusing - Many clients I come across are guilty of trying to spot reduce or focus on certain areas of their body. When you burn body fat, it’s a whole body approach. By doing the right exercises, and eating the right foods you will burn fat equally throughout your whole body. Many women I come across obsess over doing as many ab exercises as possible trying to achieve that lean stomach. If you’re guilty of this, by all means include ab and core exercises into your workouts, whilst incorporating complex exercises (squats, deadlifts etc), and the right level of cardio training (HIIT, intervals etc). A good rule of thumb for someone training 3 times per week would be to split their workouts in 3rds (not including the warm up/cool down). So you would have 20 minutes on Complex Movements, 20 mins on HIIT Training, and 20 minutes of your Focus exercises.
- Missing the post workout fuel - Protein recovery shakes aren’t just for men, although but you’d be forgiven for thinking they were. The majority of the branding & images on these shakes is of steroid fueled body builders. The fact is that having protein post workout has a big impact on your recovery, getting you ready for your next workout. You’re in safe hands with Missfits nutrition, the ‘Multitasker’ shake really is the perfect post workout fuel.
If you are guilty of falling into any of the above points, don’t panic you’re not alone. At Swift Fitness, we train hundreds of women every month at our Boot Camps across the UK. If you’re looking to mix things up, or just get a bit of advice on the best plan of action, feel free to get in touch and we’d be more than happy to help. http://www.swiftfitnessgroup.co.uk/