Personal trainer reveals the 10 most common mistakes women make in the gym (PART 3)

Last week in part 2 of the series, the Fit4TheGame personal trainers addressed women's fear of not looking good and the topic of "belly".

In the third part of the series, the Fit4TheGame personal trainers discuss why marathon runners will never have a sexy body, get to the bottom of the “BOSU” mystery and explain what monogamy has to do with training theory.




5) Balancing on the BOSU

I grudgingly have to admit that the BOSU ball has its advantages when it comes to balance - for Cirque du Soleil artists... It might also work well as a seat, but otherwise using this half ball doesn't make much sense.

Okay, I'm exaggerating a little. The BOSU may have its place in building abdominal muscles and may also be suitable for people with balance problems, but at some point someone started using the BOSU ball as a weight lifting tool. For example, trainers place their clients on the ball with one or both legs and have them perform exercises such as lunges, DB curls or squats. In fact, there are even some crazy people out there who use a Swiss Ball for this.

The idea is that lifting weights on an unstable surface puts even more strain on the muscles. However, balancing does not help build muscle. In addition, you can't push your weight to your limits with these exercises without losing your balance.

Lifting weights on the BOSU ball, even if they are not heavy weights, will cause the muscles to tire much more quickly and will most likely not be able to complete sets. So the important repetitions at the end of a sentence are lost. The repetitions that activate the muscle fibers that are responsible for building muscle. And if that's not enough of a reason not to use the BOSU... several comprehensive studies on the BOSU ball have failed to show that using this ball results in greater muscle development as opposed to doing it on a stable surface.


6) Too much aerobics

How often do you see a marathon runner or a jogger with a great body? Rarely. They appear emaciated, have hardly any curves or look thin but still have a high percentage of body fat. And ugly feet, they really have ugly feet.

The fact is that when there is a calorie deficit, the body relies more on muscle than fat. Let's face it, excessive endurance training is nothing more than an artificially induced calorie deficit. Despite everything, women in particular are still convinced that the more they exercise this way, the better they will look.

Women need to build muscle and aerobic exercise is toxic to muscles. There are so many more effective ways to burn fat. For example, a brisk walk early in the morning is incredibly effective and doesn't attack your muscles. Short cycles of high intensity, such as B. Sprinting or Tabata training on the bike, build muscles and burn fat at the same time. For those unfamiliar with Tabata, it's a simple but brutal workout program that involves performing an exercise as quickly and forcefully as possible for 20 seconds, then resting for 10 seconds, followed by another 20 seconds of workout . You do the whole thing for a total of 4 minutes and then collapse, exhausted but proud. Tabata training can be done e.g. B. do kettlebell swings, dumbbell squats or sprints on the bike.


7) Monogamy while working out

Being faithful for a lifetime, like swans, wolves, turtledoves and Catholics, does have its advantages. However, this does not apply to the workout. Unfortunately, many women ignore this fact. Some women do the same workout year after year. Maybe it's just a lack of ideas, the misconception that every workout is the same, or that they think there's only one way to lift weights. Maybe they found their workout in Cosmo or some other women's magazine at a doctor's office while they waited. And since they haven't been sick since and haven't picked up any other magazines, they just carry on like this, day after day, year after year.

This is really bad because the body adapts to any workout, be it weight lifting or aerobics. That's why there are tons of aerobic trainers who do the same routine year after year because their neurological system is so used to these workouts that it's hardly tiring for them. However, a workout needs to change every 4 to 6 weeks. The focus should be on the legs in one cycle and on the arms and shoulders in the next. You can find workout suggestions here on T Nation.



In our final part next week, our personal trainers will not only tell you why it is essential to follow a specific training program, but also why no one should be afraid of eating too much and why the “green juice trend” should never happen a six pack.


Are you thinking about starting a new training program and are you considering getting professional support and expertise on board? All Fit4TheGame personal trainers in Hamburg are available to help and advise you at any time. Or do you generally want to find out more about Fit4TheGame Personal Training in Hamburg? No problem. Arrange yours now free Consultation/trial appointment with one of our fitness experts. Just click HERE.


Article is based on the English blog by TC, posted at t nation.

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