How to Avoid the 4 Biggest Workout Mistakes in Gym

Sometimes, exercisers with the best intentions lose the least amount of weight. What's worse is that they often see their friends slim down just weeks after starting a new workout program. It can be frustrating and confusing.

So what makes one weight loss workout plan succeed and another one fail? There could be a number of factors involved. But in many cases, the cause can be traced to one of these blunders. If you've been struggling to shed a few pounds and your exercise plan isn't yielding any results, see if you are making one of these common workout mistakes.

1. Repeating Workouts

It isn't bad to work out every day. Doing some form of physical activity each day is smart when you're trying to slim down.

But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work. Why? Your body adjusts to the daily workload and you hit the dreaded weight loss plateau.

Fix This Blunder

Develop a workout schedule that involves different activities, different intensity levels, and different session lengths. For example, if you normally do 40 minutes of walking, keep that activity on your workout schedule two or three days per week. But as an added challenge, walk for 60 to 75 minutes one day during the week.

On the remaining days, mix in a cycling workout and a day of walk/run intervals. If you are healthy enough for vigorous activity, add HIIT workouts, which have been shown to be effective at burning fat. 

By incorporating more variety into your schedule, you can work out every day and avoid burnout.

2. Compensating by Eating More 

When you add exercise to your routine, you get hungry more often—especially when you work out every day. Dealing with that hunger can be an uphill battle, because there is often a little voice inside your head that says, "I can eat whatever I want because I exercised today."

That rationale makes sense. But if you are trying to lose weight with exercise, you need to achieve a specific calorie deficit at the end of the day. If you satisfy your post-exercise hunger with high-calorie foods or even with too much healthy food, you'll end up replacing all of the calories you burned. Then, your calorie deficit and your potential weight loss disappear.

Fix This Blunder

Before you start or change your workout program, determine your total daily expenditure. You can calculate it yourself or get a metabolic test performed by a professional such as a personal trainer or registered dietitian.

When you begin your exercise program make sure that you only increase your food intake so that you still maintain a calorie deficit at the end of the day.

A deficit of 500 calories per day or 3500 calories per week should result in a one pound weight loss each week.

3. Engaging in Lopsided Training

A good fitness schedule includes cardiovascular (aerobic) training, strength training, and flexibility work (stretching).1 This balanced workout program ensures that your body stays healthy and fit.

But each of these three components also has weight loss benefits. If you skimp on one or two of them, you'll end up with a lopsided workout program and you won't reap the full weight loss rewards of your exercise sessions.

Fix This Blunder

Most weight loss workout programs include aerobic activity so it's unlikely that you'll have to add cardio. But you should also make sure that you do 2-3 days of strength training, as well.

If time is an issue, do a circuit workout and complete short intervals of strength exercises between 5-10 minute bursts of cardio. Then, finish every workout with 10-15 minutes of stretching so that you maintain healthy joints and an injury-free body.

4. Decreasing Non-Exercise Activity

It's great if you go to the gym every day and complete a killer workout—unless the payoff is that you spend the rest of the day on the couch. If you compensate for your workout by decreasing the amount of non-exercise physical activity that you do during the day, your total daily caloric expenditure may end up being the same as if you hadn't gone to the gym at all.

Fix This Blunder

Non-exercise activity thermogenesis (NEAT) should account for a significant percentage of the calories that you burn each day. NEAT is any physical activity that isn't intentional exercise, like walking around your home or workplace, cooking, even fidgeting.

When your NEAT decreases, your metabolism slows, you don't burn as many calories2 each day and you don't lose weight.

If your workouts drain you to the point of exhaustion, it may be time to re-evaluate your program. Make sure that your high-intensity workouts are relatively short and that you include some easy recovery days during the week to give your body a chance to recuperate and rebuild.

Also, keep in mind that it's not always the workout that is causing the lack of NEAT. Sometimes the choice to lay on the couch or sit in a chair all day is made out of habit rather than genuine fatigue. Try to skip the afternoon nap and go for an energizing walk instead. Stuck at work? See if you can use a standing workstation or take short breaks to get out of your chair and move around.

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

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Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

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Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

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The Body’s Second Brain: How Gut Health Affects Your Mood

 The Body’s Second Brain: How Gut Health Affects Your Mood

Ever had “butterflies” in your stomach? How about a “gut instinct” or maybe a “gut-wrenching” experience? When a “gut check” tells you how you feel, it’s tempting to think that it’s all in your head. But the truth is when instincts tell you to “go with your gut,” your gut really is trying to tell you something.

There really is a strong connection between your brain and your digestive tract, and they are in constant communication with one another. An incredible amount of information travels between your gut and your brain – so much so, that the nervous system that resides in your digestive tract is often called the body’s “second brain.”

The Body’s Two Brains

The connection between your brain and the “second brain” in your digestive tract is something you’ve probably experienced in the form of a “gut reaction.” You know the feeling when you get some bad news or have a difficult conversation with someone. Your gut tells you exactly how you’re feeling. When stress or anxiety strikes, your brain sends a signal to your gut – and the next thing you know, you’ve got a churning stomach.

The signals travel in the other direction, too: from gut to brain. This system alerts the “first brain” if you’ve eaten something you shouldn’t have, and also keeps tabs on your hunger level and your mood. When something in your digestive system isn’t quite right, an alert is sent to your brain – often before you even notice that anything is wrong.

Your Gut and Your Mood

It’s clear that certain emotions can trigger a digestive response, but there is also speculation that the reverse may also be true – conditions in your gut may influence how you feel.

According to Scientific American, recent evidence indicates that not only is our brain “aware” of our gut microbes, but these bacteria can influence our perception of the world and alter our behavior.

There is no question that your brain and gut are well connected – so it makes sense that keeping your digestive system in tip-top shape is vital to your sense of well-being.

How to Improve Your Digestive Health

The steps you take to keep yourself healthy are the same ones that promote digestive health, too. Here are some tips to get started:

• Include plenty of fiber from colorful fruits and vegetables and whole grains in your diet. Fibers help promote regularity (which could affect your mood!), and certain fibers also promote the growth of the “good” bacteria in your microbiome.
• Stay adequately hydrated throughout the day.
• Make sure to eat a source of probiotics Fermented foods, such as yogurt, pickled vegetables, and tempeh, provide natural probiotics that support immune health by crowding out other bacteria that can potentially make you sick.
• Make regular exercise a part of your routine.

Taking time to enjoy your meals helps, too. When you slow down you may eat less food, and you’ll probably be less stressed – which means you’ll be sending signals to “both” your brains. When you eat more slowly, it allows time for your gut to tell your brain that you’re full – and for your brain to tell you that you’re more relaxed, too.

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →     W2003069

First 3 letters of Sponsor's Last Name:  →     PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE

Herbalife Nutrition Share a Shake! Banana Berry Twist Pudding - Recipe

 Not just your usual shake recipe kale, berries and Formula 1 Banana Cream is transformed into a delicious pudding by simply adding Protein Drink Mix! Give it a go today

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →    W2003069

First 3 letters of Sponsor's Last Name:  →    PRA

APPLY ONLINE

Apple Pie Shake recipes form Herbalife Nutrition Shakes

Recipe-shake-apple pie

Heart-healthy cinnamon makes this shake extraordinary!

Ingredients:

• 2 scoops French Vanilla Formula 1 Nutritional Shake Mix
• 2 tablespoons Personalized Protein Powder (or more)
• 1 cup plain soy milk or nonfat milk
• 1 cup frozen apple slices
• A few dashes each cinnamon, nutmeg, cloves
• 1/4 teaspoon vanilla extract
• 4 ice cubes

Directions:

Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.

Nutritional Analysis (with nonfat milk):

• Calories: 300
• Protein: 30 grams
• Fat: 1 gram
• Carbohydrates: 46 grams

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →    W2003069

First 3 letters of Sponsor's Last Name:  →    PRA

APPLY ONLINE

THE DIFFERENCE BETWEEN FISH OIL FATTY ACIDS EPA AND DHA

There are two prominent omega-3 fatty acids featured in supplements. They are eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA has effects on blood clotting and has been associated with cardiovascular benefits. DHA has a different structure than EPA that gives its unique physical and functional properties. DHA can be formed from the plant essential fatty acid α-linolenic acid (ALA) as an EPA. However, this pathway does not appear to be efficient in humans meaning that it needs to be eaten in foods or supplements. Young infants may be more efficient converters of ALA to DHA than many adults, although the conversion rate is variable among infants. DHA is found in fairly high amounts in seafood, especially fatty fish, from algae, and in various omega-3 dietary supplements. After being consumed about a third of DHA is converted to EPA. The amount of DHA in seafood and in supplements varies. Breast milk contains DHA. DHA concentrations in different tissue compartments vary greatly. The brain and eye have high DHA contents compared to other organs. DHA is especially concentrated in the grey matter of the brain and in the rod outer segments of the retina. In the brain, DHA is involved in signaling between nerves, while in the eye it is involved in the quality of vision. DHA is accumulated in the brain and eye late in pregnancy and in early infancy. Lower DHA content has been associated with poorer cognitive development and visual function.

World No.1 Nutrition Supplement

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

you will need to fill-out the Herbalife Membership application and agreement

They will need to provide you with some basic information so that you can complete the application process:

During stressful times one of the greatest benefits of regular exercise is its ability to make everyday life a little easier.

Our nutritional programs have helped over 80 million people lose weight in over 94 countries around the world so we know we can help you too.

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →    W2003069

First 3 letters of Sponsor's Last Name:  →    PRA

APPLY ONLINE

Weight Management: Search to End Results Step by step Process

Step 1

Apply Online as a Preferred Member 

Step 2

Choose The Products For Basic 

Search by SKU

1. SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
2. SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
3. SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
4. SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box

Use the Products as per the label 

Step 3

Personalized Program for Weight Management  

WEIGHT LOSS

Delivers proper protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Herbalife Nutrition Formula 1 shake.

MAINTENANCE

Delivers proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a HerbalifeNutrition Formula 1 shake.

WEIGHT GAIN

Supplement the Daily Nutrition Plan with additional Herbalife Nutrition Formula 1 shakes, up to a total of three shakes per day.

Add 2 TBSP of Personalized Protein Powder

to each shake.

Step 4

Feel Free Contact at any time at Instagram messenger: @fiteasyno1 & https://www.instagram.com/fiteasyno1/

APPLY ONLINE

FEEDING YOUR MUSCLES - HERBALIFE NUTRITION

Resistance training, along with the right amount, type, and timing of protein intake, can help muscles grow bigger and stronger. Resistance training includes weightlifting, band exercises, and some forms of yoga and Pilates. The most time-efficient form of exercise is what is known as high-intensity interval exercise that combines resistance and aerobic exercise over a 30 to 45 minute time period. The proper form of exercise and proper nutrition are both important in feeding the muscle.

Any exercise that stretches a muscle will help to build that muscle. The basic process of growing muscle requires muscle fibers to stretch until they induce a signal to recruit satellite muscle cells to merge with the fiber to make it larger. This occurs best during what is known as the eccentric movement of the muscle. Think of a simple biceps curl exercise. You contract the muscle to lift the weight. The eccentric movement occurs as you slowly lower the weight, stretching the muscle fibers. The muscle fibers then send a signal to satellite cells, which merge with the muscle fiber making it larger. Each specific exercise you do builds particular muscle fibers, so a golfer and hockey player will build up different muscles as they repeat exercises specific to their sport.

Muscle growth also depends on the nerve signals to the muscle, which is how the brain controls muscle movements. Much of this is subconscious during exercise. Golf swings and basketball shots are based on muscle memory. Sometimes conscious thoughts during the movements disrupt these signals, which are also involved in developing muscle strength.

It is clear from many studies that resistance exercise sensitizes muscle to growth, promoting activities of amino acids in the bloodstream derived from proteins in the diet. Protein feeding alone increases amino acids in the bloodstream and leads to some protein building in the muscle, but resistance exercises increase muscle mass more effectively when combined with protein in the diet. This occurs because resistance exercises prepare your muscle to take greater advantage of the increase in amino acids resulting from eating protein.

When you eat protein, the amount of protein and the protein quality all affect how much your muscle grows. Consuming protein, along with carbohydrates and proper hydration, increases muscle mass. Muscle growth occurs more effectively when protein is consumed during an exercise recovery period within one hour after completing resistance exercise, rather than before or during resistance exercise. Studies have shown that 20 grams or more of protein at a meal will stimulate maximum protein synthesis in normal volunteers. The quality of the protein is also important and reflects the mix of amino acids found in the protein and their digestibility. Egg white, milk protein, and soy protein are the highest quality proteins followed by other animal proteins from beef, poultry, fish, and seafood. Soy is the highest quality plant protein source. Plant proteins other than soy have less optimal mixes of protein. However, combinations of two lower quality plant proteins such as beans and rice or corn can increase the quality of the mixed protein to a level comparable to animal proteins. Among the 21 amino acids in the protein, a position of prominence belongs to leucine as an amino acid that acts as a signaling molecule to stimulate muscle protein synthesis, as well as being a building block for protein. Leucine binds to a protein in the muscle called Sestrin2 which leads to the activation of a number of enzymes that increase protein synthesis in the muscle cell. So the concentration of leucine inside the muscle cell following digestion of protein is more important than total protein alone. Choosing high-quality proteins and combining protein intake with resistance exercise will help you build muscle mass and strength.

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World No.1 Nutrition Supplement

80% Nutrition - 20% Exercises

THE HERBALIFE NUTRITION PREFERRED MEMBER PROGRAM

At Herbalife Nutrition, our commitment to make the world’s best nutrition products is the same as our commitment to helping people reach their goals. That’s why we’re offering Members and customers the opportunity to meet those goals as Herbalife Nutrition Preferred Members!

APPLY ONLINE

Preferred Customer – is a person, who is registered as a Herbalife Distributor. Being registered as a distributor does not oblige the person to in reality distribute. It only signifies that the person is registered on the Herbalife computer database and so is qualified to receive a 25% and 35% discount on all purchases. 

In the next step, you will be asked two (2) important questions during the signup process:

As a fresh Distributor, you will receive all the information that you require in order to get a great start off: 

Then complete the Sponsor Information

Please select your Country of Residence* and Language

Enter Sponsor's Herbalife ID Number:   →    W2003069

First 3 letters of Sponsor's Last Name:  →    PRA

APPLY ONLINE