The enemies of a great shape
Published on January 11, 2022 By Gentle Touch
One of the most common goals is wanting to have a well-shaped body. However, different factors need to be taken into account. For example, when we want to have a defined body, everything can vary according to the metabolisms and the constancy of each one in the activities that we will carry out. It may be easier or more difficult for some to achieve the desired figure.
Defined and toned muscles are ideal, but some mistakes are made in bulking strategy or diets that are followed due to little information or naivety about it.
Starting without evaluation
If you want to have a better figure, you must get expert advice. Many people decide to become more physically active from one day to the next, and their motivation is so strong that they choose to start training without knowing their physical condition and health. When this happens, the risk of injury and illness increases, especially for those who already have them. Those healthy can have a physical evaluation with a specialized physical therapist or exercise trainer. At the same time, pregnant women and people with high-risk factors are advised to have a sports doctor evaluated.
If you are changing your diet, it is necessary to be advised by a nutritionist. Everybody is different, and the nutritional conditions can vary.
If you start with an aesthetic treatment, it is recommended that you leave your body in expert hands. For this reason, we invite you to learn about Gentle Touch services so that you can obtain the results you want.
Not eating well
If you are exercising, it is vital to remember that if we reduce the number of calories, we will achieve our results sooner, but, in reality, to get muscle and refine, we must eat more protein. These are responsible for repairing muscle breaks. If we do not do it, our muscles will not adapt and grow.
Suppose you do not go to a sports nutritionist to find out the most suitable amount for your purpose. In that case, you can use applications such as MyFitnessPal or Amazon's Alexa to calculate your intake of proteins such as eggs, chicken, fish, lean meats, and powders high-quality protein.
Not eating vegetables enough
Maybe you like to eat everything, but you prefer to eat the grilled tuna steak than the half kilo of chard seasoned with sad oil and vinegar. Very few people eat the necessary daily amounts of vegetables - between 500 and 700 grams between lunch and dinner - which means that we do not lose enough weight. Try to always include them as an accompaniment to your dishes, whether raw, grilled, in a scrambled or cream version. Your health will benefit in the long run, as will your weight, which will start to drop once and for all.
Reduce food intake throughout the day. It is false to think that you burn calories if you don't eat. When you eat once or twice, the body preserves fat stores, and burns muscle, thus slowing down the metabolism.
Avoid carbohydrates. If the reduction in carbohydrates is excessive, you run the risk of the body turning to muscle tissue for energy and destroying the muscle.
Go on a fat-free diet. Some fats are essential for the body to function, such as the omega 3 fatty acid that activates the metabolism. You must eliminate saturated fats of animal origin, cheeses, preserves, and sausages.
Exercise helps lose weight, increase strength and endurance, improve the aesthetic condition, self-esteem, and mental health, and benefits overall fitness.
However, it is necessary to know how to do it and consider a series of guidelines that mark the difference between the usefulness and the uselessness of physical activity. Many people make mistakes in practicing their exercise routines, motivated by false beliefs or lack of information. That is why people must consult and be advised before practicing regular physical activity.
Some mistakes people make when exercising
Not breathing correctly
In addition to the fact that there are people who do not achieve ideal coordination, there are also people who breathe in reverse than recommended. The importance of breathing when exercising is that it provides the necessary oxygen to produce the body's energy to perform the physical effort. The formula has to be to breathe in when we lower the trunk, which would be the centric phase, and breathe out in the concentric phase when doing the shrinking when doing the force. At no time should you hold your breath, not even when doing the plank. In this case, as there is no movement and maintaining a fixed tension, you should breathe in a regular and relaxed way.
Not to warm up or cool down
Twenty percent of the injuries in people who exercise are due to a lack of warm-up and stretching before and after workouts. The most affected structures are the muscles, tendons, and ligaments.
Spend at least 10 percent of your workout time warming up; for example: if the full exercise time is one hour, the warm-up will be six minutes. In the same way, when finished, do stretches of the structures used for an equal period.
Not stretching at the end is a mistake
It is also important to stretch at the end of training since if we have subjected our muscles to an unusual contraction work, we must ensure that they return to their natural situation. In this way, it is possible to prevent the muscles from being contracted, which, in addition to causing muscle pain due to overuse, can lead to more essential contractions and injuries.
Working for the same muscle groups every day will not produce a long-term benefit but counterproductive. Many women go to the gym to attend a particular class of exercises - usually aerobics - without being aware that the variety is the taste, in addition to the benefits.
Do you want professional help?
No matter the body shape you have now, at Gentle Touch we can provide you the information you need to start the proper treatment to achieve the results you want. Professional help is fundamental to get a faster and better improvement in your body figure.
If you have questions about our services, do not hesitate to contact the Gentle Touch Team to get a FREE CONSULTATION. Please call (860) 216-6225 to schedule your appointment or email info@GentleTouchCT.com.