You’re trying to lose weight and get fit, so you work hard every day to get the best results possible. Sometimes whatever you’re doing isn’t enough, though. You shouldn’t waste your time, so we’re going to tell you which workouts you should stop doing now so you can get the results you want fast.
If you’re going to make room in your busy schedule to exercise, you want it to be worth your time. What’s the point of having a gym membership, waking up at the crack of dawn, or buying expensive workout clothes if your efforts won’t pay off? Unfortunately, many people spend their workouts focusing on exercises that either put them at risk for injury or won’t provide the results they’re hoping to achieve.
Wondering if your workout is safe and effective? Keep reading to find out what pieces of your routine you may want to reconsider, we have 5 popular workouts for you to replace.
You want to cut down the fat on your tummy, so naturally you go for the classic crunch. You would think that doing as many crunches as possible would get you the abs you want, but that’s wrong. The traditional crunch works only a small part of your abdominal muscles and doesn’t touch your obliques or lower back.
We’ve done a post before about how important it is to make sure you work every muscle in your core to get the abs you want. So, you need to do a workout that targets your entire core. Instead of endless crunches and frustration spend your time doing some plank exercises. By keeping your core and glutes tight you’ll be engaging all of your core muscles. Throw some mountain climbers in there to get some cardio going as well.
While cardio is important, you need to make sure to balance it with some high intensity interval training for the best results. Running for hours on the treadmill or doing only one exercise every time you work out can lead to injury and slow your progress. Your muscles can actually become used to the same movements and will cease to make progress, and can even reverse your progress.
Intense cardio for long periods of time can also begin to burn muscle instead of fat, which you really don’t want to happen. This is also why making sure you eat the right things is so important. Alternate cardio and strength training, that way you’re burning maximum amounts of fat. It’s best if you can do this in one workout, which is what we do at our own boot camps, but if not try to do cardio one day and interval training the next.
At Fit Body Boot Camp we don’t use workout machines because we believe they can cause more harm than good, plus our workouts don’t need them. Leg extension machines are popular for people trying to cut some fat off of their legs, but they can actually lead to injury.
You may feel a burn and think you’re getting an effective leg workout, but with the leg extension machine you’re only working your quadriceps muscles on the top of your thighs. Putting too much stress on your quads can harm your knees, which is not something you want to deal with. The most efficient leg workouts will involve multiple lower body muscles working at the same time. Use correct form to do squat and lunge exercises instead. These will engage more of your leg muscles
Thigh Adductor and Abductor
Working your inner and outer thighs on these machines is a waste of time, looks silly, and forces your legs into unnatural positions. Your goal may be to slim your thighs, but no exercise is effective at spot reduction. Don’t fall into the trap of believing you can focus in and reduce trouble areas of your body. You need to be sure that you’re engaging all of the muscles in the area you’re trying to reduce. If you’re trying to get a stronger backside, then you’re going to work out your legs, too. That’s why you need to be sure to do squats and lunges in place of this machine. Burpees are also a great way to work out your thighs.
Side Bends and Twists
Another pointless exercise many people do in their effort to shrink love handles are trying to bend from side to side or twist rapidly back and forth. Holding hand weights and bending or twisting from side to side over and over again won’t slim your belly. Rather, it can injure your lower back. Focus instead on exercises that work multiple muscles at once, such as bicycle kicks lying on your back, and you’ll burn more calories and see the results you desire.