Article by Sara Crespo – Personal Trainer at Bay City Gym
1. Thinking that if you are not sore after a training session it is not productive!
As your body gets stronger, and your muscles adapt to the new type of movement, you won’t feel the soreness afterwards. As you progress through the physical change, the DOMS (delayed onset muscle soreness) will reduce.
2. Sweating more in a training session is equivalent to burning more fat or that the workout is only good if you are sweating.
Perspiration during training is a physiological process of the body, and its main function is to regulate body temperature. Sweating more does not equal a more effective workout.
3. Training every day of the week will make you progress faster.
Rest, whether you are in the process of gaining muscle, losing fat or improving physical condition in general, is the key to obtaining results! Rest together with a well balanced diet including all sufficient levels of micro and macro nutrients will help you progress much faster.
4. Training 2-3 hours per session.
It is better to focus on the intensity of the training and establish adequate and appropriate rest times.
5. Replacing weight training with cardio/aerobic exercise to lose weight faster.
Fat loss does not only depend on cardio, even if you do overtime or a lot of cardio sessions. If your calorie intake is higher, you will not lose weight. When you want to lose weight the most important part of that is being in a calorie deficit and how consistently it is maintained. Diet and nutrition is more important than endless amounts of cardio when it comes to losing weight.
Strength/weight training not only makes you stronger but it is one of the most useful tools for burning calories, as you end up burning more calories throughout the day with the more muscle you have
6. Confusing the muscle by changing exercises daily.
This delays the process of adaptation of muscles (where a muscle is stressed, it adapts and improves its function/strength).
7. Believing that you need supplements to do the job.
Adequate nutrition, rest, sleep, water intake and applying intensity/challenging yourself in training are the only things that you need to do. Prioritise those things first before grabbing any supplements!