Top Exercise Mistakes Keeping You from Results

Top Exercise Mistakes To Avoid

Are you working out and yet still not seeing the results you want?

It might be from these Top 5 Mistakes…!

Not enough strength training
Not lifting “heavy enough”
Doing all steady state long cardio
Doing too much higher intensity cardio
Using cardio interval circuits or classes as “strength training”

From my 15 years of experience & working in the fitness field, I see most people falling into the trap of NOT pushing themselves & going through the motions…OR they’re doing TOO much, all the time, focusing on the WRONG type of exercise.

Ladies, I’m calling you out! There is an overuse of “cardio” and doing more is not always better. In fact, excessive cardio can be hindering results, because it can cause high levels or cortisol, leading issues like burn out, fatigue, high cravings, thyroid and other hormonal issues.

Steady state what? Let’s recap the different types of exercise:

Steady state cardio: aerobic exercise that keeps your heart rate at a state pace the whole time, like a walk, jog, bike ride etc.

Interval or circuit cardio: exercise that raises your heart rate up and down between lower & higher intensity. Examples include walk/jogs, most cardio classes at a gym or this workout below.

High intensity Interval training (HIIT) Same principle as Interval cardio, but the Intervals are MUCH higher in intensity, shorter in duration, near max effort and longer recovery periods. This would be doing sprints or tabata.

Strength training: Anaerobic exercises that improve muscle mass, tone, balance, strength, endurance and power. This could be weight-bearing impact exercises, like weight lifting but not excluding bodyweight moves, pilates.

So what is best?! We actually need a mix of all types of exercise to create a balanced and sustainable routine!

Remember the details will depend on YOUR individual health, needs, goals & physiology (there is no one size fits all). I help take the guesswork out of this & create customized fitness plans for clients, so that they can finally get the results they want. My clients love their workouts, maintain their routine AND are proud of how they look & feel!

How to Create your Balanced Routine:

Include all types of exercise: strength, cardiovascular, flexibility and stability plus recovery.
Avoid doing full body strength workouts on back to back days. Have at least 24-48 hours between strength training the same muscle group.
Alternate your types of cardio to include steady state, intervals and HIIT where appropriate.
Pick exercises when strength/weight training that require focus and create fatigue by at least rep 10. If you can do more than 20 reps and looking to increase strength and muscle mass, then it’s time to up the resistance!
Schedule in active recovery days, that includes low intensity movement like yoga, walking or core exercises. Most benefit from 1-2 per week.