6 Workout Mistakes that Slow Down Results (from Prevention)

6 Workout Mistakes That Slow Down Results

Busting your butt without any progress? It's time to tweak your routine

By Liz Plosser

1. You Sacrifice Good Form

High-intensity exercise may burn loads of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering the intensity. "You recruit fewer muscles and burn fewer calories when you're slouched over," says Coopersmith.

Same goes for strength-training, says James Levine, PhD, a scientist at the Mayo Clinic in Rochester, MN, whose research has found that standing while lifting weights boosts calorie burn by about 50 calories per half hour. Best of all, one study shows that good posture allows you to take in more oxygen so your workout feels easier, even while you're blasting more calories.

Do: Slow down and stand tall
The Results: Burn 50 extra calories per session

2. You Exercise While Parched

Experts are constantly back and forth on the merits of the 8-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. "Nearly every cell in the body is composed of water--without it, they don't function efficiently during exercise," says Dan Judelson, PhD, an assistant professor of kinesiology at California State University in Fullerton. Translation: You'll fatigue faster and your workout will feel tougher than it should.

In recent studies, he discovered that exercisers who were dehydrated completed 3 to 5 fewer reps per set while strength-training. Part of the problem is that dehydration decreases the body's levels of anabolic hormone that are necessary for strong muscles. On workout days, drink an ounce of water for every 10 pounds of body weight (i.e., 15 ounces if you weigh 150) 1 to 2 hours prior to exercise. Then keep sipping during and after your session to replenish what you lose through sweat.

Do: Sip 15 ounces of water 2 hours before working out
The Results: More energy to lift weights and firm up faster

You Read on the Treadmill

"If flipping through a magazine keeps you motivated, by all means do it," says Coopersmith. "But reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant number of calories." Magazines and books are just the tip of the iceberg--1 in 10 of us reads texts or e-mail on a cell phone during workouts, reports a new survey by Standard Life, a health insurance company.

Instead, turn on some tunes to increase the duration and intensity of your cardio bout: Researchers at Brunel University in London discovered that runners who listened to motivational rock or pop music (think Queen or Madonna) exercised up to 15% longer--and felt better doing it. You don't have to nix TV shows, cell phones, books, and magazines every workout--just leave them behind a couple of times a week so you can focus on intensity.

Do: Listen to music
The Results: Burn 15% more calories

4. You Hate Your Workout

No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and won't reap the benefits. Think of it this way: If you burn 300 calories every time you exercise, but you dread it so much that you skip one session a week, it adds up to 1,200 calories a month--or more than 4 pounds a year.

Instead, find a workout you want to do, rather than one you feel like you have to do. When University of Nebraska-Omaha researchers polled women who'd been exercising regularly for longer than a year, they found that one of the top predictors of adherence was choosing enjoyable activities. Study author Jennifer Huberty, PhD, also suggests experimenting with ways tomake exercise more appealing: For example, if walking is your workout of choice, try recruiting a friend to join you.

Do: Pick a cardio routine that's fun
The Results: Lose 4 pounds a year

5. You Skip Strength Training

Over 80% of women forgo strength-training, says the latest survey by the Sporting Goods Manufacturers Association. If you're one of them, it may be the number one reason your scale is stuck. You've probably heard that strength-training can boost metabolism, but here's something you may not know: People who pair aerobic and resistance training eat less--517 fewer calories a day--than those who do only cardio, reports a new study in the Journal of Sports Science and Medicine. The combo workouts may increase satiety hormones more and boost the body's ability to break down food and stabilize blood sugar, so you feel full longer, says study author Brandon S. Shaw, PhD.

Do: Swap aerobic exercise for weights 3 times a week
The Results: Lose up to 12.5 pounds in a year

6. You Trust Calorie-Burn Estimates

Oh, how sweet it would be if 20 minutes on a cardio machine really did blast 400 calories. But like most things in life that sound too good to be true, those digital displays broadcasting mega calorie burn are often bogus. Recent research presented at the National Strength and Conditioning Conference found thatelliptical trainers over-estimate calorie burn by an average of 30%.

If you're trying to create a calorie deficit to lose weight, those thought-you-burned-'em calories can add up over time and thwart your success. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor. We love the FT40 by Polar because it's a cinch to set up and use ($180; polarusa.com). Input some basic info (weight, height, age, activity level, and so on) and the gadget will accurately track your heart rate to compute the number of calories you torched. Or, for a free check of your cardio machine's readout, cross-reference your calorie burn by logging your session at prevention.com/fitnesstracker.

Do: Track your burn with a heart rate monitor
The Results: Lose 3 pounds this year 

the kite runner -

This weekend I watched the movie "The Kite Runner" (based on the book). The Kite Runner is one of Those Movies that evokes all 1200 possible female emotions. It is about a boy growing up in Afghanistan who is friends with a boy from lower-society, and their friendship that undergoes quite a bit. That's all I am going to write about it, actually, because until you have seen it for yourself, anything I write here will be a spoiler and might ruin the movie for you. (Or read the book). 

So... this is a recommendation - especially if you are American! - to go read the book/watch the movie. It's PG-13, and has its reasons for being rated so, so beware, but it is an excellent, excellent story, and has some very beautiful cinematic scenage. 

Name

Ever since Andy mentioned the importance of the Name in the book of Acts (in establishing the church), I've been noticing it more in scripture...

for example,
Tim Sommers was talking about Malachi and the whole time he was talking to us, I couldn't really concentrate on what he was saying because the Name seemed to be trying to get my attention (sorry, Tim,... or am I?)
and we sing about this Name, and we tell stories about it - but is it really everything to us me?
I was thumbing through a (well-written) Bible story book for young, young children and noticed that this version of the story of "David and Goliath" didn't even mention that Goliath was bashing God's name (via the army's Name representers) in front of David... and that made me sad.
When such a powerful one-behind-the-Name exists, by ignoring or slandering or slighting His Name do we really think we are making Him any less?

accountability

Here is a list of projects I am currently working on:

Ask me about them.

crocheted Fan blanket - for Jordan and Christee (about 3/4 finished!)

crocheted driving cap - for uncle Joe (the assembly instructions were terrible...)

hexagon hope chest quilt (because i am insane) - about less than 1' x 1' currently sewn together; lots of pieced hexagons ready, though.

cross stitch from forever ago...

crewel from a few years ago...

two braid crochet blankets ...

accountability

Here is a list of projects I am currently working on:

Ask me about them.

crocheted Fan blanket - for Jordan and Christee (about 3/4 finished!)

crocheted driving cap - for uncle Joe (the assembly instructions were terrible...)

hexagon hope chest quilt (because i am insane) - about less than 1' x 1' currently sewn together; lots of pieced hexagons ready, though.

cross stitch from forever ago...

crewel from a few years ago...

two braid crochet blankets ...

Bucket List - Updated

Original can be found here; a few changes have been made, as well as a few additions :)

My Bucket List of Resolutions as a 20-something:

short term: years 26 to 30, ‘Til He Returns / or Calls Me Home:

GOALS FOR MY 26^TH THROUGH 30^TH YEARS (in no particular order) --> and some longer-term goals, as well.

• Delight in my Lord daily, not getting discouraged when I fail or things don’t “go my way.”

This isn't always easy, I've learned. The things of this world can get in the way of time I need and need to crave with the Creator. However, the time I do make to spend with Him is always a blessing. Sometimes I have to steal time from other, also-important things to make time for the Word, and I am still learning my priorities. Don't be disappointed if one day soon I don't "want" to hang out with you because I need to do something... :) it's a good thing.

As far as not being discouraged with disappointments, it's not easy for me to keep a genuine smile on my face, but He's taught me that it's okay to mess up. I just got back from a trip to Traverse City - by bike. The last day of the trip, my body wouldn't let me go any further - with only 20 miles to go. I was pretty mad at myself at first, but after reflecting on the grace God gave me the first three days of riding - and how each new day seemed a little easier, even with ginormous hills! - "With my God, I can scale a wall! (ps 18:29) I am able to see that delighting in God is far better than delighting in my strength- or lack thereof. Simply being able to ride my bike for at least 50 miles a day? Only His gift, on any given day.
There have been other disappointments, too, but with each disappointment that comes my way, two choices also seem to appear: Do I turn to God for advice, or to man? The times that I turn to man before God usually turn into harder times, and those times when I turn to God - or to God via His people - I have better hindsight and He gives wisdom as needed.

• Learn OT Greek
  a little hiatus from this, simply due to trying to find a job. I love languages, though... *sigh. If things work out, though, this fall I should have a little more time to study. :)
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• Keep praying for and writing to Ol’ Whoever He May Be, and wait patiently for the Lord to smack him upside the head and get his booty over here… I mean, Wait on the Lord for His choice. ;)

Still praying/writing to this fellow, but no sign of him yet. The end goal? a man who seeks God's face first before mine (= more patience on my part, and more time spent seeking God's face for myself!!) ...also, Praying for him helps keep my heart in check, and my eyes on the one who made me as the true Lover of my face. Saving my kisses for him also keeps my mind away from dwellation on things of the flesh.

• Start an actual group for people (not just women) to learn to crochet: as ministry, outreach, and fellowship:

God has blessed my desire and passion with this already, and the Tabitha Club has been a lot of fun and a great way to connect with women of all ages! I’ve also been able to teach several people the basics of crochet! ... Haven't done this in a few months, though, because it's been a busy year!!

• See the Grand Canyon - again. and also more of the Western states - CA, OR, WA, NV, ID...

Next time, though, I am taking someone with me. Big things like that are much better shared! ... Addition: I am saving coins for something akin to this.

• Lose 40 lbs.

I have lost about 30 so far!!

• Get a master's degree and my teacher’s certificate

Halfway done, but now I've hit a snag. Going to pause to earn some money to finish... meh! :)

End Goal: teaching certificate so I can get an actual Teaching Job wherever He can best use me!

• Run a marathon.
  

I am going to train for the Grand Rapids Half-Marathon in October, by running and working on my core - to see if that keeps my hips/knees from dying on me. I finished the Riverbank Run: 10K edition May 8, 2010. Yay!! This will help me beat my body into submission, because I don’t want to be a pear on my 30^th birthday. Hehe.

• Shoot something besides skeet

I want to get a hunter’s license and shoot something. And say “I shot a something” and not just be telling tall tales. I am working on getting into a hunter’s safety class to get this one started... Also, looking for people who want to go with me?? JA

• Write a book

I’ve started numerous books, but for some reason cannot get past the first few chapters. Disciplining myself with daily and weekly writing goals will help me hone my writing skills. Hence, part of why I blog…

• Be a better listener and a better questioner

I want to learn how to listen better because so many people come to me for advice (yikes!) and yet I still somehow let myself get distracted by the things of this world rather then dropping what I deem necessary to give myself to the people that trust me with their souls. I also want to learn to be better at asking questions that make sense, especially if no one else is doing the asking in a group of people.

• Spoil my nieces and nephews

…But in a good way. I want to use the time God’s given me to bear my friends’ burdens, helping out where I can and when I can, and encouraging them in being the best mums and dads they can. Even though I’m not a parent, I can ease their burdens by listening, visiting, sending packages, and washing dishes.

• Be more consistent with my written correspondence

I enjoy writing letters and notes to people, but so often I let other things get in the way; Getting things in the mail besides bills can be the highlight of a terrible day, and I love being able to be a tiny part of a smile on someone’s face. J I can understand Paul when he said, “I long to see you, that I may impart unto you some spiritual gift, to the end ye may be established; that is, that I may be comforted together with you by the mutual faith both of you and me.”

• Memorize the book of Romans.

I am currently in chapter 2!

• Study Navajo and Arabic, and keep up with my Spanish and Russian

I love languages, and how they work; I have a few books I would love to work on while I “have time,” I would like to learn at least the basics – phonics, grammatical structure,

• Go to Turkmenistan, or at least South America

I might not make it to Central Asia (monetarily) in five years, but eventually I would love to go there. Call me nuts, but ever since I did my 10/40 window project on that country in my senior year of high school, that country has held a special place in my heart. That is also part of why I took Russian… And for some reason, I have fallen in love with the desrt. Not just in Arizona, but one of my favorite parts of Israel - where I was blessed to go over Spring Break this year - was the Negev. : )
And if an opportunity arises, I’d love to go to a country in SA or CA, specifically somewhere in the Andes where there are indigenous peoples. We could crochet together.

• Have my “own place” again…

There’s nothing wrong with living at home, but it’s harder to have people over spontaneously to feed them or randomly workout, or just to have secret conversations about all things under the sun,… Basically, I just want my own place for ministry purposes, and a place to keep books... not yet, though. Patience, Iago! ;)

• Go to a few more National Parks – namely, Yellowstone, Glacier, Arches, and revisit Theodore Roosevelt (North and South Units!) And also perhaps visit Alaska.

I love that God put so much detail into the world He formed, and the few national parks I’ve been to have opened my eyes to how Big He is. I also just miss the sky.

• Make my own version of Edwards’ Resolutions: hence, this list.

He was younger than I when he resolved such-and-such, and having something in writing will keep me accountable. Also, anyone reading this must needs feel freely obligated to ask me how things are progressing in the various bullets J

Romans Road Day 1 -all people know God ...

I am working on memorizing Romans (as part of my short-term 30-something bucket list) and I just need to share what I'm learning. I guess I'll call it the Romans Road, because i am ... digesting as i walk (?) it.

Along with memorization, I am listening through Piper's Romans series. The title of this post comes from this sermon :) He talks about Romans 1:19 - [for the wrath of God is revealed from heaven against all ungodliness and unrighteousness of men, who hold the truth in unrighteousness] because that which may be known of God is manifest in them; for God hath shewed it unto them.

An excerpt you MUST read:
"All people know God

Step two: All the men and women and young people in the urban center of Minneapolis know God. Verse 21a: "They knew God." There is a profound common ground between you and everyone you will ever meet in this city. Yes, the truth is suppressed, but it is there, buried and distorted. God has not left himself without a witness - to every mind and heart. You will not be talking to trees. You will be talking to people who look at trees and see the glory of God. They know God - his eternal power and deity.

3. But they suppress this knowledge

Step three: Nevertheless, they suppress this knowledge and do not glorify God or give him thanks (verse 21b). This means at least that, since you love the glory of God and want him to receive the worship he is due, you will labor with all your strength in the power of God's Spirit to open their hearts to the truth and spread a passion for the supremacy of God in all things for the joy of all peoples.

4. So, everyone is without excuse before God

Step four: Everyone in urban Minneapolis and St. Paul, and indeed every person on this planet, is "without excuse" under the wrath of God. Nobody can bring any legitimate protest against God's justice in this matter. This means, Kenny, that the great urban tragedy is not drugs or illicit sex or murder or theft or poverty or homelessness or abuse. The great urban tragedy is that people are perishing under the wrath of God with no appeal and no hope. They are without excuse."

Praise Yahweh that He made a way for this Gentile to be part of the daughters of Sarah, and part of the everlasting kingdom :)

And if you DO have any extra time this week, give this sermon a listen : ) click the link above to read it, and search the area to download the .mp3 free!! :)

I will never . . .

There are some things I know without a doubt that I will never be.

There are some things I am still learning that I will never be, praise His unchanging name!

I will never be a man.

I will never be a son.

I will never be a father.

I will never be a grandfather.

I will never be an uncle.

I will never be a nephew.

I will never be a deacon.

I will never be a pastor.

I will never be the president of the United States of America.

I will never be abandoned.

I will never be deserted.

I will never be forsaken.

I will never be hungry.

I will never be thirsty.

I will never be cast into utter darkness where there is weeping and gnashing of teeth.

I will never understand all the Creator and Redeemer (among so many other descriptive names!) has done for me.

I will never be snatched from the hands of YHWH.

I will never die.

5.35 miles at Huff Park

I think I am going to start writing my mileage on here, as well. That way I can keep track of it on a paperless, harder-to-lose format. ... and if you wanted a running buddy, you can use me. :)

So ... yesterday I ran at Huff Park. 5 "laps" around the boardwalk / wooded / paved paths. Each lap is 1.07 miles. The beginning of the trail usually has a small puddle, but it rained two days ago and the lower, sagging parts of the boardwalk were a little... moist, so i had to take a walk-through-that-part. .. ... and still ended up soaking my shoes... haha.

it was a good run, though. i had my Sony on shuffle, and a lot of Shane came up, and some Relient K, and Switchfoot. So, it was "slower music," but it kept me going :) I'm not doing very well as far as speed, but that's okay. I think as long as I can persevere, that'll come in due time. I might not ever be as fast as some people, at least right now, but looking back to a year ago,.... and i can run 3, or 4, or 5 miles without stopping now? God is good!

It was perfect running weather... not too humid or hot, but just warm enough, and just windy enough to keep the sweat from getting in my eyes ;)

Hints from the Past

I found this book (Good Housekeeping's Guide for Young Homemakers)(1966) last summer because it's always fun to see what people wanted to know in the "past." This is quite a fun read!
I might be sharing more than just this excerpt in the future! :)
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"Here are a few of the simpler problems women complain about, followed by trouble-shooting measures. Have you ever wondered:

Why the refrigerator or freezer door is suddenly so hard to open?
The last time you closed it, you probably slammed it just hard enough to create a partial vacuum.

Why a sewing machine jams or tangles on the first few stitches?

This happens when you don't start properly. Begin sewing with the needle at its highest point, and hold the thread ends to the back for the first stitch or two. Don't push or pull the fabric.

Why a vacuum cleaner won't pick up dirt?

the brush is worn, or packed with dirt and threads, or, more likely, the cleaner is just too full of dirt. The efficiency of and vacuum cleaner drops way down when the bag is more than half full.

Why the toast sometimes just won't toast.

If you have a good toaster, this happens because of low voltage. Within your house or in your area, there just isn't enough power, especially during peak use, as at breakfast time. Turn off some lights or other appliances and it may work.

How to cut out unnecessary repair bills?

First, of course, never buy from a dealer who cannot direct you to an authorized parts and service agency. Buy only when you have assurance that good service will be available when you need it; and see to it that expert installation gets you off to a good start.

Never call before you check the instruction book.

After you've read it (and some of them are mighty heavy going) keep it handy - always. Along with the facts you must know to get the most from your machine, there's a list of points to check before you call for help. The melting freezer that's simply unplugged, the oven that won't turn on because the clock was flipped from "manual" to "automatic" in cleaning - these things can happen.

Don't fight an appliance.

It doesn't pay. People have been known to kick, shake, punch, and carve up appliances - with provocation, perhaps. But the records show that some homes call for more than average service attention, and rough handling is suspected. Appliances are not particularly delicate, but they do contain parts that work better and longer with reasonably respectful care. It is worthwhile to be especially gentle when you are removing, cleaning and replacing parts, turning dials and switches, opening and closing doors and lids.