- Resting too much between sets. Stick to 30 seconds between sets for females, one minute for males. Anything longer outweighs most anabolic potential benefits.
- Mindless, slow cardio sessions. Unless you’re a male bodybuilder, cardio sessions should be intense and as short as possibly effective. 20 minutes of hard sprints is often more effective than 45 minutes on the elliptical, mindlessly. Make sure 20 hard minutes doesn’t become 20 lazy minutes. If it does, go back to longer steady state sessions. Cardio should be challenging.
- Throwing in the towel for a whole workout because one thing isn't perfect. It's never perfect. There is always an opportunity to make the best of every session, even with no equipment.
- Having a bad attitude. This is the greatest deterrent and mistake with fat loss. If one thinks she can, she can. If she thinks something is impossible, it becomes impossible. Hormones respond to internal dialogue. Good posture and a can-do attitude increase testosterone and growth hormone utilization. Slouching and dragging one’s feet increases cortisol and fat storage. Everything always matters!
- Drinking alcohol. Alcohol has zero nutritional benefits. This is heartbreaking for many to learn. Alcohol can turn into bodyfat around the bellybutton, only. This is directly linked to and responsible for high cortisol levels and excessive umbilical fat storage. Keep drinks to a minimum if keeping a trim waist is one’s goal.
But, on a positive note, doing any workout is certainly better than no workout, and anything that reduces stress will positively influence hormones and happiness alike. Exercise is a proven method to increase lifespan, decrease stress, improve immunity and productivity and release feel-good endorphins.
Post Script: Happy wife, happy life. If you’re married, make sure your wife has time to exercise. Be that through yoga, the gym, a hike with girlfriends or martial arts, giving her (and you!) space to sweat, lift her mood, improve her hormones and her self-image will benefit the marriage in the long run... and keep medical bills at bay longer, too. Win, win.
With love and gratitude,
Kate