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People who embark on an exercise regimen do not often get the expected result due to certain ‘fitness mistakes’ they inadvertently commit.

You may be diligently following a strict workout program but yet do not get those budging muscles or end up with a pulled muscle midway through it. If that is so, don’t be despondent. It is not the exercises that are to be blamed but your approach which could be behind the failure.

Common fitness mistakes

The Cardio

1. The Gym Slouch – People have the habit of slouching when doing their workouts with the equipments in the gym like the treadmill. Debi Pillarella, MED, spokeswoman for the American Council on Exercise and other experts call it a gym slouch. If you do not have a strong upper torso, you put your spine under stress by slouching. So, always be erect while working on the equipments.

2. Get your grip right – Gripping on to the bar of the aerobic machine allows you to go through the motions without putting enough workload on your muscles. Pillarella suggests placing the fingers lightly on the machine if you are apprehensive of falling down. With practice, you should be able to do it just by touching it with your index finger only.

3. Habit of reading – People has the habit of reading while working on the elliptical machine. Julie Isphording, host of the radio show Fitness Information talk On Your Feet says that indulging in too much reading while working on your elliptical machine can impede proper exercise. So, you must take a break from reading every three minutes and concentrate fully on your workouts.

4. Walking with weights – Holding weights in hand while walking can be regarded as a way of combining cardio and training. This way, you put extra pressure on your ankle and shin, which may lead to stress fracture. So, it is better to do your cardio and weight trainings exercises separately.

5. Cardio is the only important exercise – Some people mistakenly believe that doing cardio is the only requirement. Isphording advises to do muscle strengthening exercises as well because people start to lose muscles after thirty. It also boosts up the metabolic activity of the body.

Fitness mistakes during strength training

6. Doing it too quickly – The repetitive movements during weight lifting may injure the joints, apart from raising your blood pressure level. Pillardella says that you should always exhale during the lifting and inhale as you come down.

7. Improper abdomen exercise – Sometimes, people do a lot of abdominal exercise without toning it properly and put pressure on the muscles in the upper body. Pillardella believes that you should only exercise those muscles that you intend to develop.

8. Doing faulty lat pulldowns is one of the common fitness mistakes – Many people pull the bar in the machine behind their back which may result in injuries to the neck and spine. Pillardella advises to pull the bar in front of the chest.

9. Working with unsuitable machines – The weight training machines at the gym are used by various people. The individual needs of people are different from one another. So, you must calibrate it first according to your body weight body before working with it in order to get the most out of it and avoid injuries. Take the help of an expert to chalk out an exercise regimen and avoid fitness mistakes.

10. Stretching exercises during workouts – Stretching should always follow workouts. Doing it prior to exercise may result in straining of the muscles.

11. Bouncing – Movements of the body during stretching put pressure on your muscles. So, it is always better to do it in a static posture.
Make your workout program interesting

12. Enjoy it – Not deriving any fun out of exercise is an important fitness mistake. Honestly speaking, for most people regular exercise gets bored in no time. So, you should try to make it interesting. Isphording suggests working out in the company of friends to break the monotony.

13. Adopt and benefit from the new ways of workouts – Like any other subject, ‘exercise and fitness’ has also gone through changes with newer techniques being developed. So, don’t commit the fitness mistakes of ignoring them by sticking to the ancient ‘leg lifts’.

14. Not changing your exercise regimen is also one of the fitness mistakes – Many people continuously follows a set pattern of exercise, which is a major fitness mistake. By this, they exercise and develop only those specific muscles and body parts, ignoring the rest of the body. And once they develop them to the fullest, they no longer burn the same amount of calories.

15. Don’t expect high result in too short a time – Kasper, who is a professor in the department of Kinesiology at Valdosta State University Valdosta, says that one of the fitness mistakes people do is to expect too much in too short a time. Three and half to four hours of doing it in a week is ideal. A walk of thirty minutes thrice a week should help you to reduce a pound in a month. Exercising less or doing it too fast is not the answer.

16 Exercising only on Sundays – You should exercise regularly. Doing it just on weekends is not enough. Sometimes, it can even result in injury.

17. Over doing it – People in their frenzy to attain quick results often overdo it. This common fitness mistake can cause orthopedic problem.
The types, technique and duration of fitness should be done only after due consultation with a fitness trainer.

The fitness mistakes of ignoring some important aspects

18. Ignoring warm-ups – Not doing proper warm-ups is a big fitness mistake that many people commit.
Warming up for 5 to 10 minutes is vital part of any exercise program. It provides the flow of oxygen and blood to muscles. It can just be walking. If don’t do it, you may end up with a torn muscle.

19. Not allowing the muscles to cool down – Like ignoring warm up, not allowing the body to cool down is also a fitness mistake. You should not stop your exercise abruptly. Continue doing it at a slower pace for 5 to 10 minutes. Otherwise, you may develop soreness in your muscles due to the accumulation of lactic acid in your body.

20. Not taking enough water – Not drinking enough water during workouts is a grave fitness mistake. Fluid is vital for the contraction of muscles and not getting adequate amount of fluid will cause dehydration which may result in muscle spasms. Pillardale advises to take ample fluid during exercise. Unlike athletes who lose electrolytes and potassium fast and hence have to take Gatorade, other people can take water which is by far, the best drink.

By avoiding these fitness mistakes, you will be able to derive maximum benefits from your fitness regimen.

The covers of food items are labelled with ‘sell by date’,’ best used before’, ‘use by’, ‘guaranteed fresh’ – all proclaiming the freshness of the items. But everybody knows that despite the claim, the labels themselves do not in any way guarantee its freshness. So, how can you determine the exact ‘expiry date’ of the food product? Although there is no ready answer to it, the following facts would throw light on the issue.
The simple and easiest thing you should first consider doing is to use your senses i.e. look, smell and taste. This will tell a lot about the freshness of the food item.

The different labels regarding the sell by date.

‘A sell by date’ label says how long the item can be kept in the store for sell. Normally food products like milk, meat, fish and poultry products are labelled such. Although it is wise to buy such items before the ‘sale by date’, they remain fresh for a week beyond the assigned date. This is especially so in case of milk.

Items that do not need to be kept in the refrigerators and can be displayed on the self contain the ‘use by date’ label. Foods sealed inside jars and cans come in this category and can be kept like that for a longer period if it remains unopened.

Items like ‘baked products’ contain labels ‘guaranteed fresh and best used on (or before)’ along with a specific date. It refers to the quality of the product that tells the date after which it is likely to stale.

Some items contain the dates of pack and born or is the packaging date of the products. This lets you know the time for which the products have been lying on the counter. Products with a longer shelf life like beer and canned goods are assigned such labels.

Shelf life of the products vs sell by date

Now that we know exactly what these terminologies mean, let’s find out the normal shelf life of some products.

Milk can normally remain safe for about a week after its expiry date. However, if it looks and smells not right, then it is no longer fresh.

You should consume or refrigerate the poultry, meat or fish immediately after buying. While poultry and sea-food can last only for couple of days, beef can remain fresh up to five days inside the refrigerator.

Eggs can be kept up to three to five weeks in the refrigerator. Conduct the simple test of ‘dipping it in water’. The stale eggs will float whereas the fresh ones will go down.

Butter can remain fresh up to a month inside the refrigerator after its sale by date. When it produces a cheesy aroma, it is no longer fit to consume.

Sell by date is meant to be a guide to consumers but we still have to rely on our senses and common sense when deciding if the food we are about to consume is still fresh.

Protein powders has become a common topic among athletes or the guys who are sweating it out in the gymn, in order to build their muscles. The fitness experts have to answer innumerable queries about it. Yes, the protein powders are indeed becoming increasingly popular these days.

What are Protein Powders?

Protein powders are mostly available in three different forms i.e. whey, soy and casein protein. Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo say, “Since whey is soluble in water, it is the most commonly used and can be taken with milk. It also possesses all the amino acids and hence is regarded as the complete protein. Soy protein is preferred by vegans.

“Under certain circumstances, protein powders can be used to provide the body with some readily available protein,” Carole Conn, PhD, RD, CSFD, associate professor of nutrition at the University of New Mexico. “But it is true that you can even get it by eating everyday foods like meat, chicken, fish and milk products.”

“They can be used under certain circumstances,” says Barbara Lewin, RD, LD, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors. They are as follows:

• During your growing up years.
• At the start of a body building program.
• When you intend to make your exercise regimen more rigorous.
• While recovering from an injury.
• People who are vegetarian.

“Most Americans get about 15% of their calorie requirement from protein. Many of the protein powders contain as much as 80 grams of protein in one serving and your body doesn’t need it,” he elaborates further.

How much Protein Powders do one need?

Doing some simple calculation would help you to determine the amount of protein your body needs.

• The need of recreational athlete is around 0.5 to 0.75 grams per day for every pound of body weight.
• Athletes who are into competitive sports require around 0.6 to 0.9 grams per pound of body weight.
• Athletes in their teens require about 0.8 to 0.9 grams per pound of body weight.
• Sports person who want to build muscle mass require about 0.7 to 0.9 grams per pound of body weight.

A normal healthy athlete can use up only 0.9 grams of protein per pound of body weight in a day at the most. So, that makes it 157.5 grams for an adult athlete weighing about 175 pound. But it is not difficult to get it through your diets. (The U.S. Department of Agriculture’s Nutrient Database, online at www.ars.usda.gov/Services/docs.htm?docid=20958 contains a list of foods along with their protein contents for your ready reference.)

So, the question is, how are you going to replenish it through the use of protein powders?

“Carbs are more important during workouts as it provides the body with fuel or energy to go through the rigors of exercises. The body also needs protein. But its requirement is less compared to carbs. The ratio of carbs to protein that the body requires is 4:1 or 5:1. One scoop of protein powder normally has 20 grams of protein in it. So, you have to consume around 80 grams of carbs to maintain a proper balance of nutrients in the body,” says Lewin.
“So, if you discover that you can’t get your daily doses of protein through your daily diets, you can go for protein powders as snacks or during your meals,” Lewin concludes.

The mineral content in the table salt separates it from the Mediterranean sea salt. Katherine Zeratsky, nutritionist at Mayo Clinic says that chemically, both of them are sodium chloride. But the minerals, additives and the flavors in them are different.

Processing of the salts
Sea is the source of Mediterranean salt. The sea water is filtered to clean it from organisms and other impurities. Then it is allowed to dry in pans. As the water evaporates, flakes of salt remains on the pans. The salt thus produced is sold as such after powdered without any further processing. The table salt, on the other hand, occurs in the rocks underground. After quarrying from mines, it is processed. This refinement takes away many of the naturally occurring minerals in it, leaving only sodium chloride.

Ingredients of table salt and sea salt

Natural Minerals

Due to its unrefined state, the table contains potassium, magnesium, fluoride, iodine, many naturally occurring minerals and trace elements. The sodium chloride content in the sea salt is lower than that of the table salt. The table salt also doesn’t contain some of the minerals present in the sea salt.

Additives

No additives are generally added to the sea salt. On the other hand, chemicals are added to the table salt to keep it fresh for a longer period and avoid its clumping. Most of the table salts contain iodine.

Flavor
As per the Cook’s Illustrated, chefs differ regarding the flavour and its effects on the tastes of dishes of the table salts and sea salts. The sodium chloride content in sea salt is less than the table salt. Hence, its flavour is mild. But Cook’s Illustrated reveal that the dilution of the salt doesn’t greatly affect the flavor of the dishes. Some cooks believe that the additives in the table salts have a bad effect in the flavors of dishes.

Health Benefits of table salt and sea salt

Mayo Clinic nutritionist Katherine Zeratsky recommends that 200 milligram of sodium chloride is enough for a healthy person in a day. Consuming more than that can be harmful. But most people consume more than this through their foods. “Salts in either form do not have any nutritional benefits. Even the amount of mineral present in sea salt is so negligible that they are of not much help,” says Zeratsky. On the contrary, taking excess of either table salt or sea salt can have a deleterious effect on your body.

The commencement of the New Year is marked by a new resolution that you would get enrolled in a gym, follow a fitness routine with renewed vigor and go all out to be in shape. Now it is almost a month since you took that vow. Are you still following it?

You are up to your neck with the children homework, pressure of work at the office; with no time to exercise. As expected, for Mike Littrel, president and CEO of X3 Sports gyms in Atlanta, the workload is at its maximum in the first month of every New Year.

“The month of January is a time when people start things afresh. After the end of the holidays, they plan and reset their affairs,” he said. And for many people, joining a gym is part of their new goal.
“But their enthusiasm tapers off in between twenty-one days,” Littrel revealed. “It normally takes four weeks to make it a way of life. But people’s motivation wanes before that.”

So, why is that people are unable to sustain their fitness routine? “Can’t see any appreciable result,’’ – is the common explanation.

We inquired fitness experts about the possible causes behind this and the ways to make fitness routine sustainable.

You follow the fitness routine but don’t change your dietary regimen

“Although many people join the gym, they do not change their diet,” said Jordan Yuan, trainer of ‘Twilight’ actor Taylor Launter. When they do not see any appreciable result in twenty days, their enthusiasm drops. “Diet plays an important role in any exercise regimen,” Yuan said.

So, take only low-calorie, nutritious diets like cottage cheese or apple. The market is flooded with junk food, advertised to be health-foods. Yuan also advises to keep away from processed foods.

Eat moderately

Eating fads are of no help. More so, when they totally exclude a particular food groups like fat or carbs. The diet should be such that it can be adopted regularly. You don’t have to shun foods of your choice altogether and can enjoy your favorite pizza or the tasty food from a Chinese restaurant sometimes. You have to enjoy fitness routine and don’t confine yourself to aerobics only.

Enjoy your fitness routine

“You have to enjoy your workouts,” said Tracie Rogers, a spokeswoman for the American Council on Exercise. “If you find it boring, insipid or even scaring, then you should try different types of workouts and settle for the one that you enjoy most.” A lot of workout options are available at gyms. You may inquire friends or try different options like spin, kickboxing, sports league and Zumba.

“You need not join a big gym. Many people believe it is not their cup of tea and are scared of joining. Boutique and small joints can also do your job,” Rogers advised.

Don’t be conscious of the time you are spending in the gym. If you are, then it seems you are not motivated enough. “The one hour you spend in the gym should be viewed as something that is exclusively meant for you. The rest of your time in the day is for other commitments.

The place of your workouts can also be an occasion of social gathering, where you interact with your friends. “So, try to be in a group of friends who have the same goal. Their support and guidance often is the key to success.”

According to Yuan, a fitness trainer, who owns Jordan’s Virtual Fit Club in Valencia, California people often report that all their workouts on the tread mill or elliptical machines are of no use. “People just go through the motion while doing their workouts in an exercise machine. It doesn’t produce any discernible result and no wonder they discontinue it,” he said.

“People, especially women concentrate too much on cardio and do not give importance to building up the muscle strength,” he further elaborated. He advises his client to undergo resistance trainings thrice in a week.

In fact, the 2008 Activity Guidelines for Americans published by the U.S. Department of Health and Human Services recommends that children should do exercises to strengthen their muscles thrice in a week while grown-up people can do it at least twice in a week. Strength training promotes the building up of muscle mass while burning up the calories and decreases fat.

You aim to achieve too much from your fitness routine

A change in the fitness routine doesn’t mean exercising everyday. “You need not have to overwhelm yourself with too stiff a goal.” Following a rigorous exercise routine, along with a disciplined diet is simply not possible for everybody. Before long, the pressure of work and other affairs take hold you and you are back to your old ways.

“Try to exercise in moderate doses – may be couple of days in a week, instead of being a couch potato,” Littrel said. You should aim for what you are capable. Monitoring your progress is very important. So, take your pictures at periodic intervals to assess your progress.

Don’t treat your fitness routine like chores, you have to enjoy it to stay on it so you can see the results.