As a professional fitness trainer, I see 5 common mistakes that women make when they are trying to change their body’s composition (more muscle mass, less fat mass). You want a healthy, lean and toned body. You need the right fitness strategy for your body.
Let’s get right to the mistakes I see most:
1. Don’t set your body sculpting goals by looking at a woman on a magazine cover. This can be a major mistake. First, the women you see on a magazine cover are professional fitness models. These fitness models may or may not take supplements and they probably don’t have your body type.
For instance, you may be petite in your upper body and heavy in your lower body. You should build muscle mass in your upper body and burn fat and tone your hips, thighs and butt. Your workout plan should be tailored to your body type. Two women following the same workout routines can get different results.
2. Your meal plan is based on a meal plan you see in a book or magazine. Each individual has different nutritional needs and preferences. You should base your meal plan on your basal metabolic rate (BMR) and your level of activity (including exercise).
Your BMR is the amount of daily calories your body needs to maintain itself in a resting state. You will use this amount and your daily activity level to set your daily menu. If you use severe calorie restriction (i.e., don’t eat enough), your body will store fat because it will think you are starving. And, you don’t want to lose muscle, you want to lose fat! Even though you must maintain a caloric deficit (burn more calories than you eat) to lose weight, you don’t want the severe calorie restriction required by some diets.
Also, get to know your body. The same food item can affect two people differently. For example, certain carbohydrates can affect your body differently than your friend. Choose foods that you like and you will be more likely to stay in compliance with your meal plan.
3. You try every fad diet that comes out because you are too concerned about weight loss. You experience rapid weight loss.