Lift smart, burn more
You go to the gym. You lift weights. But so far your
muscles aren't looking any more sculpted than when you started. If
you've been putting in the work but not seeing results, it's likely that
something is wrong with your workout—not your willpower. Avoid 5 common
strength training mistakes with these tips from weight lifting guru
Wayne Westcott, PhD, Prevention advisory board member and
director of fitness research at Quincy College in Massachusetts, and
you'll be a lot closer to achieving that lean, strong body you're after.
Mistake #1: You're ditching the warm up
While it's tempting to forgo a proper warm up, taking a
few minutes for a quick walk or jog on the treadmill will help you get
more out of your strength training routine. "A warm up increases the
temperature of your muscles and tendons, making them more elastic so
you're less likely to injure yourself," says Westcott. Besides, you'll
burn a few extra calories too!
Mistake #2: Your weight is wrong
Too heavy, and you could injure yourself, too little and
you're wasting your time. When you're new to strength training, start
with 1 to 2 sets of 15 to 20 reps using a lighter weight (about 50% of
your maximum lift, i.e., the amount of weight you can lift once). As you
become stronger, graduate to 2 or 3 sets of 10 to 15 reps with heavier
weight (60 to 75% of your max lift).
Mistake #3: Your form is sloppy
Lifting too quickly and using momentum are two common
culprits that can lead to injury and make your workout less effective.
In fact, slower is better when it comes to weight lifting. "Moving
slowly actually allows you to produce more muscle force, without putting
extra stress on your joints. If you're using inertia, the weight pretty
much carries itself, so you're not getting as good of a workout," says
Westcott.
Mistake #4: You don't mix it up
It's easy to fall into a workout rut, doing the same few
moves over and over. Swapping in a few new moves every few weeks will
help you avoid plateaus. "Your muscles adapt to moves, and you no longer
see the same gains in strength after a few weeks," says Westcott. "Even
changing up your workout slightly—say by swapping your tried-and-true
bench press with an incline press—will shock your muscles and speed
results." Want to really switch it up? Ditch your dumbbells for
something new, like kettlebells or sandbells.
Mistake #5: You’re standing still between sets
If you normally rest between sets, you're missing out on
the calorie-burn boost that's found in adding mini cardio bursts, like a
2-5 minute jog on the treadmill or jumping rope. You'll burn more
calories, and you can cross off both your cardio and strength training
in one 30- to 45-minute workout, says Westcott.
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