Are You Killing Yourself In The Gym to Lose Weight?
You’ve probably seen those fitness memes that say “Oh, are you sore from working out? But did you die?” No matter how hard you actually do work out, everyone can relate to the feeling of dying from an intense workout.
It seems like workouts just keep getting harder and harder these days.
People are lifting more, getting their heart rate up more, and even exercising more, but is it really necessary to work out that hard?
On the one hand, there are many people who don’t work out hard enough. They never really know what it feels like to push a heavy weight or get their heart rate up where it should be.
On the other hand, you have people who are addicted to killer workouts that leave them on the floor begging for a chalk outline to mark the evidence of their death. Instead, a photo is normally taken so the brutality can be posted for all to see on social media.
People are paying big money to be physically beat to a pulp in the gym. It’s a phenomenon that is spreading like wildfire, and I don’t see it dying down anytime soon.
Here it is the 3 main mistakes when it comes to Lose weight and Training
1. You are killing yourself in the gym because you are killing yourself in the kitchen
Many people lack self-control when it comes to eating so they work out more so they can eat more.
If they were as disciplined in the kitchen as they were in the gym, though, they’d get results so much faster, and they wouldn’t have to work out nearly as hard.
If you think about it, it’s a lot easier to eat 1,000 calories than it is to burn them.
One meal out can cost you 1,000–2,000 calories if you aren’t careful, and it would take you several workouts to erase what you ate in 30 minutes.
When people understand the math of calories in vs. calories out, they end up trying to make it up in the gym with more workouts, tougher workouts, and longer workouts.
Unfortunately some of these crazy hardcore workout peeps never really reap the benefit of their beast-mode workouts because they never get control of their eating. So they become addicted to training because really they are addicted to food.
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Our customers who try our 28-day detox diet plan lose weight without starving themselves or indulging in junk calories – all those following the plan lose between 4-11kg in 28-days.
2. You feel guilty if you don’t beat yourself up hard enough in the gym
I think many people use the gym as a form of punishment for all they do wrong throughout the day. Whether it’s making poor food choices or feeling out of control in other areas of their life, sometimes the only thing people feel like they can control is their body.
So, they lift heavy, run fast, and beat their body into submission to make up for the rest of the day.
Although exercise is healthy and very important, over-exercise is very unhealthy and can damage your body—and even hurt relationships. Maybe the types of workouts you do are great, but you need to find balance with the amount of training you do.
If you are working out because you don’t feel like you deserve a compliment unless you hit the gym or if you are in the gym to erase the bag of M&Ms you ate the night before, you may be working out too hard for the wrong reasons.
3. You have misconceptions of what defines a good workout
Most people think a hard workout is a workout that takes your breath away. If your heart is racing and you feel like you are about to pass out, then you think that’s a good workout. Or maybe you think a good workout is when you lift a really heavy weight.
In reality, if you want to be physically fit and balanced, you need to train your body using all three metabolic pathways: phosphagen (high power/short duration), glycolytic (moderate power/moderate duration), and oxidative (low power/long duration).
I won’t bore you with the scientific explanation of each metabolic pathway; just understand that we should avoid sticking to one training style.
If you love long-distance runs and think a short run is ineffective you are wrong. Long runs only train our oxidative (aerobic) system. Try short runs with sprint intervals mixed in to build strength and power and improve lung capacity.
Or if you love lifting heavy weight with a lot of rest time in between you’re working more of your phosphagen and glycolytic systems. Try reducing rest time, reducing weight, and increasing intensity with a faster pace to improve endurance.
Bottom line, you should never be stuck applying only one training method.
Whether you train all three metabolic pathways in one workout or mix it up throughout the week, your workouts should incorporate all three training systems.
Here it is 6 Tips on How to Lose Weight Without Killing Yourself in the Gym
- Drink more (not sparkling!) water. Besides boosting metabolism (which is good for losing weight) it prevents headaches and keeps you alert.
- No sweetened beverages. Do you know how many calories and sugar does a soft drink contain? If you are thirsty — drink water.
- Try not to drink while eating! This way you will have to eat slower which helps you feel full faster. Drinking a glass of water before a meal prevents your from eating too much. If you drink after a meal it reduces chances of experiencing an afternoon dip.
- Less candies
- Instead of buying a plenty of chocolate bars, fill your shopping cart with fruits and berries. Bananas, pears, peaches and strawberries are better for your health than a candy bar. And it supplies your body with vitamins.
- Less fast food
- It is so tasty that it makes you addictive to it. Just try to eat less of it to feel better and reduce your calories intake.
- Small portions
- Never get up from table feeling full. The feeling of satiety comes usually after 20–30 minutes after a meal. Eat slowly and you don’t have to always eat up. Take the rest of the meal home if you eat in a restaurant.
- Keep track of what you eat
- Download a fitness app with a calories counter. Some of them have a nice feature: you can scan the barcode of groceries and it automatically looks up in the database and calculates the calories depending on your portion.
- Try to stay active, cycle if possible, swim, run , do some cross training, go to the gym. If you don’t want to go to the gym — make a short 7 or 15 minutes workout. Try to work out at least 3 times a week. No matter what kind of exercise you wants to do, just do it.
- Never give up, motivate yourself, think about how you will feel and look like when you reach your goal. Don’t blame yourself if you ate too much or didn’t do an exercise. Just make sure you will continue doing it the day after.