Avoiding the Top Ten Fitness Mistakes

By Meghan Vivo

When Jan. 1 came and went, were you one of the millions of Americans who vowed to eat healthier and exercise more? Whether your goal is to lose a few pounds, change a clothing size, gain muscle mass or improve overall health, exercise is a critical component of your plan. Once you know the steps to achieving your fitness goals, it's just as important to know what not to do. Watch out for these common fitness mistakes that are sure to spoil your efforts.

1. Rushing Your Reps
You want to get through the weight-lifting portion of your workout as quickly as possible, so you hustle through 15 reps and check that exercise off the list. Bad idea. Rushing through your repetitions too quickly raises blood pressure, increases your risk for joint injury and compromises your results. Experts recommend exhaling for two counts as you lift and inhaling for four counts as you return to your starting position. Be sure to exhale during the hardest part of the lifting process.

2. Losing Focus
Research suggests you get a better workout when you're mentally focused on the particular muscle group you're working. Reading, watching TV and talking to friends can keep you motivated to get to the gym, but stop every few minutes on cardio machines to pay attention to your heart rate and push yourself with more resistance, a steeper incline or a quicker pace. When lifting weights, practice mindful exercise by thinking about the muscles you're working until you can feel the resistance in those areas.

3. Believing You Can Eat Anything If You Exercise
It's easier than you think to gain weight even if you're exercising. One extra "treat" each day can more than make up for the calories burned in a workout. Here's the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. To put that into perspective, the average person burns around 250 calories walking for one hour at 3.5 mph. That means you have to do a lot of cardio to burn just a few hundred calories. If you cut your intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound. So watch what you eat, even if you're working out regularly.

Once you're eating right, also be aware of the timing of your meals. It may sound counterintuitive, but to burn fat you need to eat. You will get more out of your workout if you eat a light, balanced meal beforehand as well as a small meal of protein and carbs within two hours after the workout to build and repair muscles and blood vessels.

4. Failing To Vary Your Routine
Muscles are incredibly efficient. If you do the same exercises at the same pace and intensity each day, certain muscles get stronger and expend less energy, and you burn fewer calories. Try shaking up your workout routine at least once a month - add an extra workout per week, increase your workout by 5-10 minutes, use interval training or add an incline for short bursts of higher intensity.

For those hooked on a certain piece of cardio equipment, try new activities that work different muscles (e.g., cycling or swimming). Cross-training can vastly improve your results. Rather than spending a full 30 minutes on the treadmill, use the treadmill for just 15 minutes and then hop on a rowing machine, stationary bike or elliptical trainer. Exercise can be fun if you vary your routine and continually search for alternatives you enjoy.

5. Thinking Cardio Is Enough
Many people, especially women, think a good cardiovascular workout is all they need to maintain a healthy weight. Unfortunately, the human body begins losing muscle at age 30, and the average woman loses five pounds of muscle every decade after that. Strength training builds muscle, which has the added benefit of increasing metabolism and burning calories. With strength training, every pound of muscle that you build burns an additional 50 calories a day even while you're sleeping. A well-rounded routine should consist of 3-4 cardio workouts and 2-3 strength-training sessions per week.