Starting to exercise brings many health benefits: strengthens muscles and bones, prevents diseases and prolongs life expectancy. But many put it aside because of time, because they don’t know what exactly to do or because they see zero results.
It is very common for people to make mistakes when they start training, It even happened to Jenna Rizzo, a women’s physical trainer who has been in the field for ten years and has become a fitness influencer on social networks.
When he left, he said he “literally knew nothing about fitness” and did what everyone else did. Over the years she began to learn and acquire healthy habits, but also There were many habits that caused him more harm than good. For this reason, he made a video on TikTok for his more than 77,300 followers where he revealed 5 fitness habits that gave you zero results, so that people don’t make the same mistakes and can progress faster in the desired results.
Pushing yourself too hard in the gym can be counterproductive for several reasons, including risk of injury, negative impact on recovery, and possible physical and mental exhaustion.
“You don’t have to go crazy in the gym several times a week,” Rizzo said on TikTok. “It won’t change your body like you think and you’ll probably burn out very quickly. That’s why I now tell my clients [que] “We want to stimulate, not annihilate.”
Muscle and joint overload such as lifting more weight than the body can adequately handle or performing movements with incorrect technique can lead to muscle tears, sprains and other injuries.
Additionally, lack of adequate rest between intense workouts can lead to micro-injuries to muscles and joints, which over time turn into serious injuries. Muscles need time to repair and grow after exercise. If not allowed enough recovery time, muscle growth and strength can be inhibited.
A 2021 study found that too much exercise can increase the risk of atrial fibrillation, which is an irregular heartbeat. It has also been linked to rhabdomyolysis, a serious medical condition in which muscle tissue breaks down and releases its components, including myoglobin, into the bloodstream. Rhabdomyolysis can be dangerous and lead to complications such as kidney failure.
Performing high-intensity exercises for a prolonged period without being properly prepared can cause significant damage to muscle fibers. Going from moderate physical activity to extremely intense exercise without adequate progression increases the risk. Symptoms include muscle aches or swelling, weakness or fatigue, and dark urine or little or no urine.
Rhabdomyolysis is a serious condition that underscores the importance of not overexercising and ensuring that training is done in a safe and controlled manner.
Assigning strict eating rules or prohibiting yourself from specific foods can have negative consequences for both training performance and overall health. “Saying ‘I can’t eat this because it’s bad’ or ‘I didn’t exercise today’, or ‘I can only eat carbs in the morning and not at night’, obviously this “It is very harmful to our relationship with food.”the coach said.
Severe restrictions can lead to eating disorders such as anorexia, bulimia, and binge eating disorder. Strict rules can encourage an extremist approach to food, where foods are perceived as “good” or “bad,” which can cause anxiety and guilt when eating.
“This really caused me to develop a cycle of binge eating and restricting that took me a long time to get out of,” she added. “No food is inherently good or bad. There are some that are less nutritious, some that are a little more nutritious, so do it with that mindset.”
Banning certain foods can lead to insufficient intake of essential nutrients, affecting general health and athletic performance. Lack of adequate nutrients can slow metabolism and negatively affect the immune system, bone health, and muscle function.
To maintain a balanced diet and support both physical performance and general health, A varied diet is recommended that includes an adequate mix of macronutrients and micronutrients, such as proteins, a variety of fruits, vegetables, whole grains and dairy (or fortified soy alternatives), not forgetting water.
“At the end of the day, no matter how much you can appreciate someone’s physique and say they are body goals, you won’t look exactly like them,” Rizzo said. Each person has a unique genetic makeup that determines their body structure, metabolism, ability to gain muscle and lose fat, and response to exercise. Comparing yourself to another person and trying to achieve their appearance ignores these individual differences.
Trying to look like someone else can set unattainable goals, leading to frustration and low self-esteem when the desired results are not achieved. Comparing yourself to others can foster a negative mindset, where self-worth is measured in relation to others, which can lead to anxiety, depression and eating disorders.
Focusing on looking like someone else can make exercise and diet feel like a chore rather than something enjoyable, decreasing long-term motivation. Extrinsic motivation (such as becoming like another person) is less sustainable than intrinsic motivation (such as improving health, strength, and personal well-being).
“You can eat exactly the same way they eat, you can train exactly the same way they train and you won’t look exactly like them,” he continued. “So get that out of your head and become the best version of yourself.”
Although some people believe that being ashamed of certain things can motivate change, in reality, Shame tends to have negative effects on both mental and physical health. Shame can erode self-esteem, leading to a negative self-perception and feelings of inadequacy.
Shame related to body and eating can contribute to the development of eating disorders such as anorexia, bulimia and binge eating disorder and increase levels of stress, anxiety and depression, negatively affecting mental health and quality of life.
“I would be really hard on myself if I ate something I wasn’t supposed to eat or if I missed a workout I wasn’t supposed to miss,” Rizzo recalled. “Over time, this led me to have an overall negative perception of myself, my fitness, and healthy eating; it was bad”.
Positive alternatives to shame can be setting goals that are realistic and achievable, celebrating small achievements and continued progress. Promote positive body image and accept one’s body as it is, focusing on health and well-being rather than appearance.
Taking a positive and compassionate approach to training and healthy living, rather than one based on shame, is not only more effective in the long term, but also promotes better mental health and a healthier relationship with one’s body and body. physical activity.
Sleep is essential for physical recovery, mental health, and overall body functioning. During sleep, especially deep sleep phases, the body repairs and builds muscle tissue damaged during exercise. Lack of sleep can impede this repair, negatively affecting muscle gain and recovery.
Adults should try sleep between seven and nine hours a night. Chronic lack of sleep affects your ability to concentrate and focus, which can negatively impact performance in training and other daily activities.
It has also been linked to weight gain, high blood pressure, high cholesterol, inflammation and diabetes, as well as depression, anxiety and poor mental health.
“You don’t have to exercise seven days a week, three or four days is perfectly fine,” Rizzo reasoned. “And you can’t expect to make really good progress just by sleeping six to seven hours a night.”
