Fitness

"7 Foods You Had No Idea Were Loaded With Sugar" Review

These foods may have more sugar than you think. I always tell my personal training clients in Chicago to think twice about these items before tossing them in the cart (Source: 7 Foods You Had No Idea Were Loaded With Sugar).

WHOLE-GRAIN BREAD


The danger with eating foods high in sugar stems from their effects on blood sugar, says Perlmutter. "Foods are rated in terms of how they elevate blood sugar by their glycemic index," he explains. "The higher the glycemic index, the higher the blood sugar elevation and the length of time the blood sugar will remain elevated." When those levels skyrocket, it can lead to health complications like heart disease and diabetes. So while it's still better to opt for the whole-grain version of bread over the white variety, you don't want to chow down on sandwich after sandwich—it clocks a 71 on the glycemic index, while a Snicker's candy bar, shockingly, has a lower rating of 51, according to the Harvard School of Medicine.

Related Reading: "4 Weird Reasons Why You're Gaining Weight" Review

BALSAMIC VINEGAR


"Creamy dressings often create a high sugar impact, but balsamic can contain just as much," says JJ Virgin, celebrity nutritionist and author of JJ Virgin's Sugar Impact Diet. The reason: A lot of American-made balsamic vinegar is made with caramel coloring and cornstarch—two sugary substances—with the vinegar base being white wine vinegar. Why? The authentic, Italian versions require a 12- to 25-year aging process that negates the need for coloring and thickening additives, but not everyone wants to pay—or wait—for those products to be imported over. So if you're ordering a salad in a restaurant, Virgin advises against their version of balsamic. "Instead, ask for extra-virgin olive oil and red wine vinegar for all the flavor without the sugar impact."

Related Reading: "You Won't Believe What's in These Girl Scout Cookies!" Review

OATMEAL


Here's the good news: Not all oatmeal is on the too-much-sugar list. But those who rely on the take-along pouches (or have an aversion to waiting for a pot to boil) are most likely beginning their day with a serious blood sugar kick. "It seems like most everyone agrees that oatmeal is a good choice for breakfast," says Perlmutter. But in actuality, many instant packets contain 13 grams or more of the sweet stuff because of all the additional flavorings (think maple and brown sugar, apples and cinnamon). If you've got the time, opt for steel-cut oats for a higher dose of fiber. Otherwise, you can still choose the quick-cooking variety, just grab the plain packet and add a dollop of almond butter—which research shows can help stabilize blood sugar throughout the day—for flavor, protein, and healthy fats.

Related Reading: "The #1 Worst Menu Option at 40 Popular Restaurants" Review

GLUTEN-FREE FOOD


Hyman refers to this group—the one with gluten-free cookies, cakes, and processed food—as junk food. "Just because it's gluten-free doesn't mean it's healthy," he says. "Gluten-free cakes and cookies are still cakes and cookies," which means they're made with sugar. In fact, most contain excess sugars and gum to make up for the missing ingredients, and those are even more difficult for the body to break down. When you're craving something sweet, but still want to follow a low- or gluten-free plan, Hyman suggests playing with natural fruit instead. Grilling or broiling stone fruit, like peaches and plums, will bring its natural sugars to the forefront, giving you that sweet bite sans sugar crash.

Related Reading:"50 Unhealthiest Foods On the Planet" Review

FRUIT JUICE


Bummer: One of the most popular breakfast drinks in America isn't doing wonders for your waist. "A 12-ounce glass of orange juice contains about 36 grams, or seven teaspoons, of sugar," says Perlmutter. "Almost all fruit juices are concentrated sources of sugar" because they strip the fiber out of the fruit when it's sent through a juicer. Now, it probably won't kill you if you sip a 4-oz. glass of juice in the a.m. (and you're still getting a dose of healthy veggies if you grab a green juice), but it is something you need to keep track of so you don't go overboard throughout the day. Because doing so—like drinking a glass at breakfast, a green juice after your workout, and a soda in the afternoon—can send sugar directly to the liver, says Hyman. "It turns off a fat storage machine, which can lead to dangerous belly fat. [These juices] also don't help you feel full, so you end up eating more all day and craving more sugar and carbs," propelling you into that sugar-cycle that's hard to break.

Related Reading: "11 Foods to Toss Out of Your Kitchen For Good" Review

YOGURT


Yes, even though Greek yogurt is a fabulous source of protein, calcium, and probiotics, not all varieties are created equal. Some contain naturally occurring sugars, while others—those with fruit on the bottom, dessert-like flavorings, or mix-in nuts, for example—have extra doses added. The American Heart Association recommends women only eat 30 grams of sugar a day, but some of these contain 24 grams or more per serving—meaning you could be downing your entire sugar quota at breakfast. But all this doesn't mean we want you skipping out on those healthy benefits we mentioned before. Just think simple—or plain—when it comes to yogurt, and forego the extra flavorings. If it's too tart for your taste, stir in fresh fruit for a natural hit of sweetness.

Related Reading: "The #1 Worst Menu Option at 40 Popular Restaurants" Review

DIET FOODS


Many foods labeled as a "diet" product, like 100-calorie snacks and desserts, are anything but because of their fake sugar content, says Hyman. "We're surrounded by low-calorie, 'health-conscious foods' and diet soft drinks that contain sweeteners," he says. "As a result, the number of Americans who eat products that contain sugar-free sweeteners grew from 70 million in 1987 to 160 million in 2000. At the same time, obesity in the United States has doubled from 15 to 30 percent." That's because the sugar substitutes, such as aspartame, acesulfame, saccharin, and sucralose, confuse your body. Research shows that these non-calorie, sugar-like imitations increase appetite and interrupt the body's ability to regulate blood sugar, which causes a metabolic change that could lead to diabetes. "If you have a desire for something sweet, it's better to have real, naturally-occurring sugar than the imitation stuff in 'fake foods." In other words, grab that big bowl of fresh, delicious fruit and enjoy.

Related Reading: "11 Diet Foods that Make You Fat" Review

The hidden sugar amounts in these food have affected the weight loss results for my personal trainer clients in Chicago. How does your grocery list affect your success?

Pictures Credit:
MSN.com-Is whole grain bread loaded with sugar?

More to Read:
While many foods are still healthy with proper portion control, you may want to avoid the following list: "50 Foods You Should Never Eat" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 7 Foods You Had No Idea Were Loaded With Sugar " on MSN.com.
"7 Foods You Had No Idea Were Loaded With Sugar" Review
Learn how to lose weight from a Chicago personal trainer.
 
Transform your life with Michael's  self-help book   Redefine Yourself here !

Transform your life with Michael's self-help book Redefine Yourself here!

 

"Are Hot Workouts Healthier?" Review

If you intend to take (or currently attend) anything from Bikram yoga to heated spin classes, you'll want to read the truth behind these "hot" workouts...they may not have the health benefits you think (from the article Are Hot Workouts Healthier?)!

From Bikram yoga to heated spin classes, fitness gyms are turning up the heat. What to know before you go.


Latosha Lovell is always willing to try something once. "That's sort of my philosophy about life," says the 45-year-old interior designer in Pasadena, California. So when a friend invited her to check out The Sweat Shoppe, a new heated spin studio in North Hollywood, last March, she saddled up. The workout, she thought, could be the perfect cardio substitution for her regular treadmill sessions that had begun to wear on her knees.

That first class was a fog. "I was totally exhausted and a little confused" afterward, Lovell recalls. But the prevailing memory is a positive one: "I felt completely amazing." She soon began taking up to five classes at The Sweat Shoppe each week and now credits the studio with her 8-pound weight loss, strong lower body and core, reduced environmental allergies and mental grit. "It's greatly improved my quality of life on the health level," she says.

While The Sweat Shoppe is the country's first heated spin studio, it's not the only place taking a cue from Bikram yoga – a style of hot yoga that took off in the 1970s. Plenty of studios are turning up the heat during exercise classes, a practice that owners claim intensifies workouts, among other benefits. Gym-goers are eating it up: The Sweat Shoppe, for one, opened with both heated and non-heated classes, but switched to exclusively offering hot classes to keep up with the demand, says Mimi Benz, who founded the studio with her spin instructor husband in 2011 after a broken air conditioner in a spin class spurred the idea.

"People were really into the heated thing," she says. The studio has since relocated to a larger space and has seen a relatively consistent 30 percent growth in revenue year over year, Benz says. The heated classes at CorePower Yoga, a studio chain that fuses the mindfulness of yoga with the intensity of other workouts, meanwhile, are the most popular and widely offered, says Heather Peterson, the company's chief yoga officer. The chain opened its first studio in 2002 and now has 150. "A lot of people just love a really good sweat," she says.

Hot and Beneficial or Hot and Bothered?


Burn more calories and lose weight by working harder; cleanse the body by sweating more; reduce risk of injury by loosening the muscles – there are plenty of theories as to why heated fitness classes may be healthier than their cooler counterparts, but most raise eyebrows among exercise professionals.

"The only benefits [are] if you're an endurance athlete and you're trying to train for a race and you're trying to acclimatize your body and mind toward exercise in the heat," says Diana Zotos Florio, a physical therapist and yoga teacher in the New York City area. "Otherwise, all of the proposed benefits … aren't true. There's no point; there's more risk than anything else. We're just not designed for it."

Still, most experts agree that people who are in good shape and lack certain medical conditions can benefit from heated workouts, as they would from any exercise. "I certainly advocate and promote exercise – you just have to have the preparation and the tolerance level for what you're about to undertake, and then it can be a fun thing and probably pretty good for you," says Michael Bergeron, senior vice president of development and applications in the Center for Advanced Analytics in Sport & Health at Game Changer Analytics. "I just don't think there's anything particularly special about it."

Tempted to turn up the temperature on your workout? Heed these expert tips first:

1. Know the risks.


Some people – namely those with heart or lung problems – should avoid heated workouts. Pregnant women and those taking medications that affect body temperature should consult with their doctors before taking a hot class. And everyone else should be aware of the very real risks of dehydration and overheating, says Dr. Jason Zaremski, an assistant professor in the University of Florida College of Medicine's department of orthopedics and rehabilitation.

"The major concern is that your body's core temperature will begin to rise and you put your internal organs and central nervous system at risk," he says. Another issue: Getting too tired too soon can affect your posture and alter your ability to control your muscles and movements, boosting your risk for injury, Bergeron adds. As Zotos puts it, "people tend to stretch deeper [in heated classes,] but they're not ready for it," she says. "That's where you tend to get injuries to your tendons or ligaments."

2. Do your research.


"Hot" varies from class to class – some may hover around 80 degrees; a Bikram yoga class will be close to 105 degrees. Humidity and ventilation differ, too. All make a big difference in your ability to handle – and benefit from – heated classes, experts say. Benz recommends talking to the studio ahead of time about the room's environment; The Sweat Shoppe, which keeps its classes at 80 to 84 degrees, for example, has cooler "microclimates" in the room where newbies can sit.

3. Manage expectations.


If you're a fitness enthusiast looking for a new challenge or an elite athlete personal training for a race, a heated class could be a good fit. But if you're trying to burn more calories while doing less work, trim fat or "detox," keep in mind the support for such benefits is thin at best. "Hotter workouts are harder than performing the exact same workout at a lower temperature; thus, you will burn more calories," Zaremski concedes. "But if you cannot maintain the same level of intensity and exertion in a heated environment … this defeats the purpose."

Looking to lose fat? Stick to an air-conditioned gym, Bergeron advises. "As your body heats up, you favor burning carbohydrate versus fat," he says. "So, even though you may feel you are getting a 'better' workout, if burning body fat is your goal, exercise in cool conditions."

And while it's true that exercising in hotter conditions can increase plasma volume, reduce resting heart rate, improve cardiovascular efficiency and enhance your sweat mechanism, “these adaptations vary and are dependent on multiple factors,” such as how hard, long and often you work out in those conditions, Zaremski points out. Simply exercising, Zotos says, is the safer way to reap the benefits of an elevated heart rate.

And the idea that sweating profusely purges your body of toxins? Hogwash, experts say. "What you're sweating out is just sodium and calcium and potassium, and those are nutrients your body needs," Zotos says. "The only way you detoxify is by having a fully functioning liver and kidneys." Even The Sweat Shoppe's Benz agrees that the research isn't there to support heat's cleansing effect on the body. "We don't really do it for the detoxing thing," she says, "even though I know people were drawn to that word."

4. Listen to your body – and your buddy.


The Sweat Shoppe instructors are trained to recognize signs of fatigue, teach modifications and encourage people to sit, stop or slow down if they start feeling lightheaded, Benz says. "We don't push people." That's important, experts say, since the heated environment can actually reduce your capability to recognize your limits. "Overheating can affect your brain and cognitive function; thus, you are often not the best person to assess your own status and stop," says Bergeron, who recommends the buddy system for heated classes.

5.Drink lots – lots – of water.


The morning after Ali Hines' first Bikram yoga class, she threw up. "It wasn't the class," says the 31-year-old in District of Columbia, whose next heated classes went smoother. "I just didn't prepare or I didn't drink enough water." Indeed, drinking enough water is the No. 1 priority before heading to a hot workout, pros say. And in heated classes, "enough" probably means more than you think. "Make sure you're well-hydrated well in advance of getting there," says Chris Fluck, a Bikram yoga instructor in Philadelphia, who also recommends adding a pinch of salt to your water after class to replenish minerals lost through sweat.

6. Believe in yourself.


When Lovell feels like she can't push any harder during a fitness class, she draws on the energy of the riders around her and reminds herself that getting through the workout will only make her stronger. It works. "When you're in there and you're subject to that level of heat, you have to get out of your head, and it takes a lot of mental strength to get through that," she says. "It's helped me in other areas of my life."

Copyright 2016 U.S. News & World Report

Is a "hot" workout the right approach for you? What other dangers or cautions have you identified?

Are you having trouble losing weight? You may need to change your morning routine. Read 30 Best Breakfast Habits to Drop 5 Pounds.

Picture Credit: MSN.com/© Dina Rudick/The Boston Globe via Getty Images-Do you need to sweat to lose weight or achieve your best shape?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Are Hot Workouts Healthier? " on MSN.com.
"Are Hot Workouts Healthier?" Review
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's s elf-help book Redefine Yourself here !

Transform your life with Michael's self-help book Redefine Yourself here!

 

"The 21 Worst Things You Can Do For Your Body" Review

Whether you're trying to lose weight with a personal trainer in Chicago or scaling the mountains of Colorado, you need a solid foundation of health. Unfortunately, bad habits, misleading advice, and false advertising most likely compromised your most sacred temple up to this point. Take a look at this list and redefine how you approach life physically, mentally, and emotionally (from the recent msn.com article "The 21 Worst Things You Can Do For Your Body")!

1. NOT ALLOWING PROPER RECOVERY


Congratulations on exercising regularly. But you may be sabotaging this healthy habit by “not eating correctly after a workout to restore nutrients and build muscle,” Rentz says. You also need to sleep enough, “allowing the body to repair and rebuild.” Recovery is crucial and you must not neglect it. You risk serious and painful injuries. Just remember as you exercise that Rome wasn’t built in a day.

2. NOT GETTING ENOUGH SLEEP


Rentz admits she is guilty of this bad practice. “There are only so many hours in the day, and my workout in the morning robs me of additional sleep that could be beneficial to me long term,” she says. Sleep deprivation is very harmful to the body. It can cause your brain to shrink, lead you to eat more, and increase your blood pressure. Also, driving while sleepy and tired is a bad idea, as it makes your reactions three times slower. Need help changing your sleep habits? Check out the tricks in the article Improving Your Sleep.

3. OVERTRAINING


Yes, it is possible to have too much of a good thing, and working out more than what your body can handle is highly detrimental. “You aren’t able to complete your normal routine; you find that you may just be going through the motions with your workout,” Rentz says. “In addition, you may feel sluggish and cloudy headed for the rest of the day. Finally, you start to crave comfort foods, filled with sugary, high carbohydrates, and begin to overeat,” she adds. And if that’s not enough, exercising too much won’t get you the results because your body is overstressed and didn’t have time to recover.

4. RELYING TOO MUCH ON WEIGHT MACHINES


By using weight machines too often, you’re not using your own body weight to mimic motions that you do throughout the day, Rentz says. That is not helping your body function better. This is also another reason why some doctors don’t recommend seated machine-based exercises. So next time you hit the gym, don’t even look at the squat machine and do lunges with dumbbell weights in your hands instead.

5. DRINKING YOUR CALORIES


“Most things in life are fine in moderation,” Rentz says. “However, if counting calories is part of your routine, monitor your cocktail intake to 1x/day, noting that sugary cocktails are really high in calories,” she adds. Ounce for ounce, alcohol has about 100 calories. “So it’s the mixes that add the extra sugar, which can lead to weight gain in the long-term.”

6. CONSUMING SUGAR


“[Sugar] leads to weight gain, tooth decay, and so many health problems (hypertension and diabetes, just to name a few)," Rentz says. It’s the one thing she’d tell her clients to avoid at all costs. “Most consume approximately 22 teaspoons a day when we should aim for 6-9 spoons a day,” she says. “Read nutritional labels to make information clear on consumption, and limit soft drinks to a very special occasion.” You might be suprised by the amount of sugar in your coffee after reading 20 Coffee Drinks with More Sugar Than a Can of Coke.

7. EATING FRENCH FRIES


French fries are the second thing Rentz would advise people to steer clear of. They make you tired and sluggish, fat, and put you at risk for heart disease and diabetes, according to studies. A small serving of fries has about 300 calories, mostly coming from fat. The fact that they are usually dipped in corn oil, the worst kind, makes matters even worse. Also, fries have a lot of high glycemic carbs, which result in insulin spikes.

8. NOT STAYING HYDRATED (IT’S NOT JUST WATER!)


Drink enough water; it’s that simple. It helps rid the body of waste and toxins, transports oxygen and nutrients to the muscles, and protects every organ. A good tip to know how much water to drink, Rentz says, is to take your body weight in pounds and divide in half. “That’s approximately how many ounces of water you should consume a day.”

Plain water can be boring, so think of alternatives to stay hydrated. “Some beverages can hydrate us faster than others, and this has now been known as the “hydration index,” she adds. “For example, milk has a higher ‘hydration index’ compared to coffee or tea.”

Dr. Steinbauer says it’s also a good idea to take a container of fluid with you. “Keep it at your desk at work, or with you throughout the day. That will remind you to drink, and give you a visual scorecard on how you are doing.”

9. SNOOZING


Poor quality of sleep can be worse than getting only a few hours of shut-eye. Hitting the snooze button puts more stress on your body because it’s disrupting the process of sleep. That leaves you even more tired. “If the snooze button is really an indicator that you are too exhausted to move, than just reset the alarm,” Rentz says. “If your body can get out of bed once you hear the alarm, avoid at all costs the ‘snooze’ and just put your feet on the floor.”

10. SMOKING


No blacklist of habits will be complete without smoking. “It is clear that smoking is likely the single worst thing we can do,” Dr. Steinbauer says.

11. IGNORING A TREATABLE CONDITION


“A person who has a treatable chronic condition and chooses to ignore it would qualify as doing the ‘worst thing for themselves',” Dr. Steinbauer says. “We often see patients who have addiction, diabetes, high blood pressure, high cholesterol, sleep apnea, and other treatable illnesses and choose to ignore them,” he adds. In the case of diabetes, high blood pressure and cholesterol, the patient may have few symptoms and the terrible effects do not appear for 10-20 years. “By then, it is too late; the damage is done.”

12. DRINK SODA, INCLUDING DIET, EVERY DAY


Sugary sodas have been losing to diet ones for several years now. Research has proven how unhealthy sugar is. Another recent one made a connection between soda and life expectancy decrease by 4.6 years because the sugar damages telomeres, which affect how cells age. Diet sodas, which can also kill you, taste similar to regular ones because they have artificial sweeteners that play tricks on the brain in a worse way than sugary sodas. If you need help cutting out diet soda, read 4 Ways to Beat Your Diet Soda Addiction in One Week.

13. BEING A WORKAHOLIC


“If we take the model of other addictions, the basic definition would be ‘continuing a behavior in a compulsive fashion, which has caused adverse outcomes,’” Dr. Steinbauer says. The effects of being a workaholic are far ranging, he adds, but most likely fall into: Overweight or underweight (both are malnutrition), high blood pressure, heart disease, and stroke (presumably from high blood pressure), even cancer is associated with more stress. “Work itself doesn’t cause the problem,” he adds. “It is the internal environment of the patient.”

14. TEXTING TOO MUCH


Looking down all the time to text and stare at your phone wreaks havoc on your posture, which significantly damages your health. A study has found that the added pressure on the spine can lead to tightness in the muscles in front of the shoulder, potentially causing rotator cuff tendinitis.

15. DRINKING MORE THAN TWO DRINKS A DAY


“Alcohol in moderation can improve blood pressure and lower the chances of heart disease,” Dr. Steinbauer says. “However, if you think you MIGHT be drinking too much, you probably are. In my experience, worrying about drinking is the first sign of having a problem with alcohol,” he adds. There is plenty of research showing how it slowly kills you if you drink excessively. Moderate drinking, one drink per day for women or two drinks per day for men, defined by the CDC, is associated with the lowest mortality rates in alcohol studies.

16. STAYING ON LOW-CARB AND LOW-FAT DIETS


The best diet in the world is a balanced one. Your body needs healthy carbs and fats to function properly. One-third of daily calories should come from high performance fats. Omega-3 fats in fish, nuts and veggies are crucial. “Low-fat” foods have a lot of sugar, so they can taste the same. And for men, low-fat diets lower testosterone production.

17. SITTING TOO MUCH


Watching whole seasons of your favorite show may sound like the perfect Friday night for some, but you’re putting your health at risk after just a couple of episodes. You are literally sitting yourself to death. Sitting more than 11 hours a day increases risk of premature death by 40 percent.

18. SMOKING TOO MUCH POT


“Smoking pot is like drinking alcohol,” Dr. Steinbauer says. “In moderation, I do not think it is more harmful than having a drink. In excess, marijuana, like other drugs and alcohol, has a syndrome of overuse that is harmful to the user,” he adds. Pot smokers won’t get cirrhosis, but they may have more lung disease. In addition, a chronic apathy and lack of energy seem to set in.

19. OVERLOOKING HEALTH SYMPTOMS


You may be sick and not even know it. If something out of the ordinary bothers you, a doctor’s visit is a good idea. “Don’t be afraid to come to the doctor,” Dr. Steinbauer says. “If something about your health is worrying you, come and see us. Sometimes people think ‘it’s nothing, I don’t want to waste the doctor’s time or waste my time,’ but if you are worried about something, it is NOT a waste of time to go to the doctor."

20. STAYING INDOORS FOR MORE THAN TWO DAYS IN A ROW


If you want to stay in bed all day, you may be suffering from depression, according to Dr. Steinbauer. But if you just don’t go outside, you are missing your vitamin D boost from sunshine. About 20 minutes of sunshine per day is recommended, he adds. Some symptoms of vitamin D deficiency include fatigue, depression, sweating, and chronic pain.

21. NOT APPLYING SUNSCREEN


The most common mistake people make, according to Dr. Elizabeth Hale, spokeswoman for the Skin Cancer Foundation and board-certified dermatologist, is thinking that they don’t need sunscreen. It is not true that you only need to apply it only at the beach. Research has shown that most skin damage is the result of incidental sun exposure – that’s when you’re pretty much everywhere but the beach and have not put sunscreen on. “90 percent of premature skin aging is caused by overexposure,” she adds. “Put sunscreen on no matter what.” The UV rays penetrate the clouds and windows so they can still harm you even when you think they can’t.

Moody Wisdom: I love the sun but let's be honest: Your best approach is limiting the amount of sun exposure and losing the sunscreen.

What else do you think you can cut out to achieve optimal health?

Are you having trouble attaining any level of weight loss or health success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Is your drink compromising your health?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " The 21 Worst Things You Can Do For Your Body " on MSN.com.
"The 21 Worst Things You Can Do For Your Body" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"15 Reasons You're Not Getting Results In The Gym" Review

It's 2 months after NYE and you're probably frustrated with your results in the gym (or lack of). Besides hiring a personal trainer in Chicago :) to amp up your fitness sessions, you may want to take a look at these 9 reasons why and reshape your approach to exercise (from the article "15 Reasons You're Not Getting Results In The Gym"). Create the best you in 2016-It's still early!

NOT GIVING IT YOUR ALL AT THE GYM


You're not even there in spirit. You might show up and execute all sets and reps, but you're doing it without any attempt to improve since your last workout.

AVOIDING MUSCLE GROUPS


You choose your favorite muscle groups and then fail to do the ones you don't enjoy doing, usually by procrastinating them into Sunday. And then you say, "Oh well, I'll start fresh on Monday." But on Monday you don't start with the muscle groups you neglected, and work your favorite ones again, resulting in complete lack of stimulation of your weak spots for weeks.

GOING TO THE GYM AT PEAK HOURS


You go work out at the happy hour time when everyone else is working out. You do this subconsciously so you have an excuse to avoid the compound moves since everyone is doing them, and the racks where you perform those compound moves are busy.

YOU'RE WAITING TOO LONG BETWEEN SETS


You don't time yourself between sets, so they end up being 5-minutes long and you're not a powerlifter trying to max out on singles. Then at 45-minutes into your workout, you've got to go, and you've only done 10 sets.

YOU ONLY WORKOUT WHEN YOU FEEL LIKE IT


You allow yourself to exercise only when you're in the mood for it, but sadly you're not in the mood that often.

YOU DON'T PRIORITIZE WEIGHT TRAINING


You get wasted on cardio when you're trying to lean up the meat on those wheels.

YOU’RE LIFTING TOO LIGHT


How do you know it's too light? You're not worried that if you lose focus you'll get hurt. If you're not getting hurt when you lose focus it's not a heavy enough weight.

YOU'RE LIFTING TOO HEAVY


You're doing half reps, and fail to do more than two reps when the set is supposed to be hypertrophic around 10. But your ego says, "Keep trying and some day you'll make 10." Yes, but in the meantime, pick a pair of bells you can actually handle!

YOU BLAME GENETICS FOR WHY YOU'RE NOT GETTING RESULTS


You are convinced that all buff physiques are a result of excellent genetics. This translates to a perfect reason for you to not try and make the best out of what you've got, and hence you're completely missing out on maximizing your potential.

What do you think are the reasons for your lack of success in the gym?

Picture Credit: www.MSN.com - When was the last time you looked at your fitness approach? Are you napping on the cardio equipment too?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "15 Reasons You're Not Getting Results In The Gym" on MSN.com
"15 Reasons You're Not Getting Results In The Gym" Review
Learn how to lose weight from a personal trainer in Chicago.