Good Lifestyle

Do you find sweeps in spin class and yet the weight of the ladder has still not been moved? Well, you could do someCommon exercise errors who are all rightSaboter your weight loss efforts.

The first correction to do: change your mind about exercise, says Nutritionist Ilaana Muhlstein, M.S., R.D.N., author ofYou can drop it off! How I dropped 100 pounds taking advantage of carbohydrates, cocktails and chocolate - and you can also!, which is now available in Audiobook. No matter how long you are driving to the stationary bike, the exercise alone will simply work.

"People think they can eat more if they do exercise, and it's a negative mentality you have to get rid of," she says. "When you have put exercise in an appropriate context - as a supplement to good nutrition, no substitution with good nutrition, then you will have much more success."

How many of these common exercise errors do you do? Scroll down to get full ventilation so you can correct them once for allWith the help of Muhlstein.

Our Instagram Culture in ABS-ABS-FIT, booty-lauding booty-flaudation, has been framed as one of the mandatory missions of the weight loss program. Cornyou do not do ithave exercise to lose weight. Good nutrition is your required course; Exercise is an elective. Think of it as an extra credit, a way to give you a jerk but not as a substitute for your basic missions.

"Use the exercise for what's an incredible opportunity to pierce stress, clarify your mind, improve your shape, to feel more confident, to stimulate your health and, finally, serve as a motivation igniter who will help keep your nutrition on the right track, "says Muhlstein. "I always found the exercisehelped me drink more water and feel more capable and energetic. However, I have never seen the needle on the scale unless I made the best choices with my fork. I have seen dozens of people to lose tons of weight without doing exercise, but there is something about the feeling of physical accomplishment and empowerment after a training session that propels a greater feeling personal care throughout the day. When I arrived at this realization, it made me enjoy more exercise. "

Most people do not realize how much physical effort needed to burn very few calories, so think me, "I can have this ice cream cone because I'm just going to do tomorrow's exercise ", Is misplaced. Consider this for the perspective: burning the 300 calories of a glazed chocolate donut would require almost an hour of walking, 30 minutes by bike, or about 17 minutes swimming.

Moral of history: Do not try to use exercise to cancel the treats you eat.

Instead, Muhlstein recommends that experience help you recognize the power of exercise as an applied to weight loss, rather than a "solution" to eat too much. Take three consecutive days of your training plan and replace it with meals especially vegetables, drink plenty of water, get more sleep and make light or stretching. You may not notice a change of your weight at first, but you will certainly feel better, energetic, healthier and more autonomous, "she says.

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Popular magazines and books claim thatYou can melt fat Like an ice cube on the hot sidewalk, but do not believe it. Exercise is not a time machine. You can not enter a gasoline class for a week or two and you expect to see spectacular results.

"It can be overcome for many people, especially my husband, who expects to look like Thor after 30 minutes of weightlifting," Rit Muhlstein. "Keep your expectations for control; it is at that moment that you can really benefit from all the good things that occur when you exercise."

This comes from the concept with muscular head "no pain, no gain."

"I had to lose 100 pounds, "said Muhlstein." You know how good it is to be beaten, bouncing, rubbing and injuring when you try to move with any type of rigor when you are overweight? It looks like a cheese grater on your thighs, you feel like you're wearing a refrigerator on your back. It hurts. And no quantity of "tenacity" can not change the fact that your thigh skin looks like Rugurn. "

Trying to harden it can be difficult emotionally, making you feel that you are not good enough or strong enough if you want to stop smoking to avoid discomfort. Your best chances of succeeding take slower and easier measurements that are advancing you without missing you.

"Start with something basic than walking around the block or making pumps against the bathroom wall," says Muhlstein. "The exercise is supposed to be edifying, not painful." If exercise becomes something you are afraid, you will quickly stop exercising. Realize that just moving more every day, you are wonders for your health, says Muhlstein.

Some studies suggest that exercise is an essin of appetite. Others show that some people become voracious after a workout, cute,GRAS mealand high carbohydrate foods. See how exercise affects you and if it is hungry, as will probably do so, the key is to have a plan for what to eat.

"By simply engage in a purpose of not treating your body like a trash," said Muhlstein. Think of "the water first, the vegetables most," she says to repeat some of the mantra in his 2b mentality program. Plan to have vegetables and tastes loans like baby carrots, broccoli florets, cucumbers and even natural peanut butter or cereomatic cheese and celery sticks for your workout. You can evenbake an egg Or high protein hamburger to replenish your body with protein, which is essential for muscle repair and growth.

There is an exercise for everyone out there. So, if you feel intimidated by weight lifting, do not just do it because a model in a magazine does it. If dumbbell loops do not excite you, try something that will be more fun for you. Yes, we talk about dance!

"When the music goes and you are focused on the pace, it did not feel a workout at all," says Muhlstein. "If the dance was not enough, the box! Boxing channel your stress in such a fun and autonomous way. If the boxing does not turn on your interest, kiss the natural and super beneficial movements of the yoga and the bar . And if everything else fails, just get up andtake a long walk. Our bodies were built to move! "

How can constant exercise prevent you from losing weight? Think about the fracture of stress. Reflect on an old stress-de-the-mill. ExerciseWhere Scalculating on the disappearance of a workout can flood your body with cortisol stress hormone, which cantrigger. High levels of cortisol increase insulin levels, which are then lower glycemic, allowing you to crouse high glucid food and fatty comfort.

"You have unrealistic expectations if you think you need to work to have a productive weight loss day," says Muhlstein. "Do not scroll if you have to miss a workout because of an injury, because your schedule is packaged, or because you are dealing with major family stress. We need recovery days." When a customer feels bad not to exercise during periods of stress, she says to them, "Okay, I get it, concentrate on food and what we can control. Give yourself a break and realize that even if you can do exercise, maybe you can pause. should not at least for the moment. "

It is the old state of mind, says Muhlstein. The new state of mind: I work for my mental health.

Yes, there are many physical advantages of blood pressure and exercise blood glucose, strengthen bones and prevent arthritis, name a few. But the benefits of mental health of anxiety,stress, insecurity and lethargy are also important. After a workout, you are confident, secure, concentrated, centered, energetic, grateful, motivated and much more, Muhlstein explains.

"When doing exercise, you are a nice and more positive to those around you. It's seriously the best gift we can give to ourselves and those we love," she says.