I see lots of no-nos around the gym and hear about them with my personal training clients and twitter followers. Sometime, you don’t realize you might be getting in your own way. Reach your fitness goals faster by ditching these not-so-good moves:
1-My biggest thing- if you can read, your workout isn’t hard enough. Ditch that magazine or book and sweat like crazy to your favorite tunes. If you love a story, get an audiobook. If you are on an elliptical and read a whole “People” magazine, you are wasting your workout time. Don’t dilly dally. Kill it. Sweat is fat crying. Work “Harder, better, faster, stronger” – my favorite fitness song chorus.
2-Shorter and more intense. People looking to lose weight or maintain a fitness routine sometimes rely on long runs/bikes/eliptical machines at a steady state. Cardio is great but you’ll burn more if you add intense intervals and shorten your time. Better yet, multitask your cardio workouts but doing plyometrics, cardio sculpt classes and videos, and do weight training circuits with your cardio.
3-Get off the weight machines. Why sit still doing biceps curls, then move to another machine and sit while you do a shoulder press? Then move to laying down to curl your hamstrings? Weighted “selectoralized equipment” is good if you are injured and can’t use one part of your body, or a beginner. Once you are fairly regular at working out, multitask and cut workout time in half by doing lunges and triceps presses, plie squats and shoulders, calf raises and biceps, bridges and bench presses, upper back with outer thighs. Do more functional fitness like UXF zones and CrossFit, and my DVDs at home.
4-Cycle through SOUL. Lots of people use ride/cycle/spin classes as their only workout several times a week. Get off the bike classes. If all you do it spin you are setting your body up for problems.The spinning positioning makes you hunch over and the pedaling works your quads way more than your other leg muscles. Once or twice a week is all you should do in a ride class. Add in running sprints, plyometrics, upper back strengtheners and other totally different workouts. SoulCycle in moderation!
5-Two is better than one. Classes push you harder when you don’t want to be the only one to give up on those burpees. A partner gets you going on days you normally might not want to work out – if you have a workout date planned you might not ditch it and let someone else down. Fitness videos at home allow someone else to take over (the instructor) and push you when you might not feel the motivation to work as hard as you can.
6 – Stairway to heaven does not include handrails. If you are too tired to do the StairMaster with your legs, don’t put half your weight on the railings and shove your shoulderblades up to your ears just to take the weight off of your screaming legs. While it is good to hold on to the StairMaster handles for balance, hold them gently. Simply rest your hands on them. If you are at your limit, jump off and do some arm weights or a different workout for a few minute, then jump back on. This is a HARD machine that will give you a great booty boost, but bad form will waste time, mess with your upper back, and make others look at you funny.
7- Sportsdrinks. Unless you are a pro athlete or a marathoner, why are you adding calories when water has zero? Enough said.
Nicole Glor is the founder and president of NikkiFItness. She is a 35-year-old fitness expert, author of The Slimnastics Workout, and the star of 9 fitness DVDs including the new 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s workouts have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Search for “NikkiFitness” on Facebook and Twitter, and get the free newsletters, music playlists, video demos and DVDs at www.nikkifitness.com