Ten common fitness mistakes
By Scott Jackson
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12:01 a.m. PT Apr 11, 2008
I hope you've made an important decision to restart your fitness program because you are sick and tired of feeling sick and tired!
Today, I endeavor to save you from the pitfalls of 10 common mistakes that new exercisers make ... thereby ensuring your fitness success.
• Planning to fail: If you "fail to plan, you plan to fail." Working out without a pre-determined plan is like taking a trip without directions; most likely you will end up lost. Your workouts should be written in your calendar Ð as sacred as your semi-annual teeth cleaning or 6-week haircut.
• Too much or too little: Former exercisers hit the gym like in the "old days" and become so sore or overwhelmed that they quit before they see any progress. Conversely, new exercisers often start with something easy like walking Ð then never pick up the intensity. Start gradually, consistently, and add days and intensity as you become physically and mentally conditioned to this new activity.
• Never changing your workout: Your body will naturally try to do exercise the easiest and most efficient way, thus burning the least calories. Don't let it. Keep changing (intensity, duration, etc.) your exercise routine to get the best bang for your buck.
• Setting unrealistic goals: Most folks over-estimate their fitness level, calories burned and intensity of their workout while under-estimating their calories consumed and the number of years they have been inactive. Get a reality check - it took you a long time to get out of shape, don't expect that you are going to turn things around in a month or two or three. Set measurable, achievable goals ... like, "reduce my fast food meals by 50%" or "move at least 15 minutes six days per week".
• Not staying hydrated: Don't wait until you are thirsty to drink water. The most current recommendation is to consume one-half your body weight in ounces per day. Start slowly and stay consistent, convincing your body that the additional hydration is here to stay Ð especially if you are trying to lose body fat.
• Throwing money at your fitness: Do you keep buying exercise equipment and gym memberships with no real intention of using them? Stop it. Spending money won't get you fit. Only ACTION will do that Ð and it doesn't have to cost a thing. Equipment as clothing rack or gym membership as auto deduction won't change your life.
• Looking for the "magic bullet" (AKA: The easy way out): If it seems too good to be true, it is. Only with dedication, commitment, healthy lifestyle changes and long-term consistency are results going to happen. Stop looking for a shorter way there ... you'll just get sidetracked.
• Fixating on the scale: The scale does not measure health. It says nothing about percent body fat, bone density, or cardiovascular fitness. It doesn't measure your energy, sense of well-being or how well you sleep at night.
• Comparing yourself to others: We all have unique physical traits, shapes and attributes. Don't waste a moment wishing for something that someone else has Ð you can't have it. Try wishing for a healthier version of yourself.
• Ignoring expert advice: Consider working with a nationally certified professional for proper technique and for a safe and effective program design. Fitness advice from your PE teacher in 1965 or from an infomercial is not reliable.
In a nutshell, don't make the same mistakes over and over. Try enlisting the help of a personal trainer if you can ... one that is educated, insured and up to date. Good luck and get started.
Scott Jackson, CSCS, MES, is the owner of Scott Jackson's Real Life Fitness Personal Training Studio in Nevada City and is an NSCA Certified Strength and Conditioning Specialist, a Medical Exercise Specialist and an IDEA Master Trainer. E-mail questions to scott@reallifefitness.net, call 265-4041 or visit www.reallifefitness.net
