Anyone who goes to the gym usually has two goals: you either want to lose weight or you want to build muscle. There are a few things to consider for both goals. We explain what common mistakes are made.
malnutrition
A healthy diet and the right method of exercise are often the keys to weight loss. Many people remove important exercise nutrients from their diets. The body needs protein for the development of muscles. The timing of the intake is also important. The body definitely needs protein, especially after training. These should be introduced into the body within 30 minutes after exercise. Quantity is also important. It is recommended that athletes consume approximately 1.6 to 2 grams of protein per kilogram to ensure adequate protein intake.
irregular education
You absolutely have to exercise regularly otherwise you will not be able to make any real progress. It is recommended to exercise three to four times a week. In order for the muscles to grow, you must constantly intensify the training sessions, i.e. occasionally lift more weights or do longer frequencies.
wrong education
Combine cardio and strength training to burn as many calories as possible. Cardio alone is not very effective for weight loss. With High Intensity Interval Training (HIIT training), you burn much more calories. You alternate between intense exertion and short breaks, eg. B. 30 seconds of running sprint and 10 seconds of slow walking. Intense exercise greatly increases metabolism. However, you should not neglect strength training. The more muscle you have, the more calories you burn at rest, which means you can eat more over time. It is recommended to do a full body workout to activate all muscle groups and ensure the proper training method.
Eating too much after training
Many people eat much more than they should after a workout. Even if exercise burns a lot of calories, you shouldn’t eat twice as much. Even after exercising, you should stick to your diet plan strictly.