I'm doing so much of cardio then also my weight is not losing.
Is this your question also?
Because many people have this complaint.
That after this much of cardio and exercise our weight is still not losing.
But have you ever analyised whether you perform cardio correctly or not.
Because many people do such mistakes while doing cardio
Due to which they are enable to achieve their weight loss goal
That's why in today's video we're taking about those 5 cardio mistakes.
Which you shouldn't do Let's start
Before going on to mistakes I'll advice you that
That you should focus on fat loss not weight loss
Because many people stand on weighing scale everyday
And if their 500gm or 1kg weight gets reduced then they think they are achieving their goal
Do you know whether you fat loss is happening or muscle loss?
Because if your muscle fat is reducing that's not a good sign.
So how to know?Many gyms have machine for body compositioning
But most of them are not accurate.
So,if you want to know your accurate body composition
So,one of the best ways is Dexa Scan.
Now lets talk about the mistakes.
First mistake that people usually do is
Not changing the intensity of cardio.
Many people for long time perform cardio with same intensity
And say they aren't getting any results. But how will result come?
Because When you perform one cardio with same intensity
Your heart,your lungs, your body adapts it and activity becomes easy for you.
So,now to bring results you to need to intense it more
And need to challenge your self.
This means you need to keep changing your cardio intensity
Let's assume you do cardio 4 to 5 days in a week depending on your goals
So,some days you do cardio on easy pace
And some days do cardio with moderate intensity
Some day do cardio with high intensity From this you body won't be use to
And definitely results will start coming
But for seeing results every week you need to measure your progress
So,that you get to know whether you're on a right track or not
But,you have to keep in mind you need to challenge yourself
And need to keep changing cardio intensity.
Second cardio mistake is
Performing same movement over and over again.
Have you have noticed it? Because I have oberserve
When we go to gym there are some people who everyday
Keep running on treadmill. But,after seeing them after 4-5 months
They are still fat.There's no change in their body.
So,there must be a reason.Maybe their dietary habbits are bad.
But some results should come
But who will a result come?
Because as I have told you that body adapts same intensity cardio
In the same way if you perform same movement every day
Then your muscles and body will adapt and will become use to it.
And you don't get the same results that you want
You need to shock your body and system to achieve your fat loss goal with cardio.
For which you need to do cross training means
You need to keep changing your cardio movements.
That means some day you can do brisk walking,some day swimming
Some day cycling, some day cross trainer
Some day running on treadmill And
Sometimes you can leave traidmill running and can do outdoor running.
And when will you start,keep changing your cardio movements time to time
Definitely your fats goals will become easy.
Third mistake is Not incorporating strength training.
Many people are told or think that by only doing cardio fat loss will happen
And specially girls think that.
But it is very important to educate yourself.
Because when I started my fat loss journey
I was also told that doing cardio for 40-50 mins is enough.
But after I educated myself I knew the importance of Strength training.
So,cardio you definitely need to perform.
But you can't miss strength training.
Because when you only perform cardio, your muscle mass starts to lose
And when muscle mass is lost your metabolic rate also decreases.
Due to which Fat loss does'nt happen.
So,along with cardio, you must do strength training 3 to 4 times a week
By doing this fat loss will happen with that
You'll feel more stronger, happy and energized.
I hope now you'll definitely include strength training with cardio in you're lifestyle
Fourth mistake that people generally do is
Performing intense cardio immediately before strength training
We just know that strength training is very important.
But usually what people do is
They immediately before strength training perform an intense
And long cardio session
Which is not a good thing to do.
Because for doing strength training you need a lot of energy.
And that energy comes from where?
From glycogens stored in our body
But when you perform cardio immediate before strength training
That stored glycogen is used up in giving energy to cardio
And after that when you go on strength training
You feel lack of energy And you won't be
Able to perform your strength training session well
So,instead of doing this I would advice
Perform your cardio after strength training.
That thing as 2 benefits
One your syrength training session will be performed very well
Because your body will be able to use glycogen properly.
And second your cardio will be more effective for fat loss.
Because Glycogen is already depleated in strength training
So,for doing cardio body will use stored fat
So, it's a win-win situation.
So,now you need to remember either perform cardio after strength training
Or perform both sessions at different times.
Fifth and last mistakes that people usually do that is
Over doing of cardio
Many people think more cardio means more fat loss
Due to which from day one they start performing cardio for 50 min to 1 hour
But you need to understand that overdoing of cardio is not good
when you perfrom cardio in excess,the level of cortisol increase in your body
And when cortisol increase then stress level increases
Metabolic rates decreases your hunger hormones shook up.
And due to all this your fat loss goal is not achieved.
So,I would advice that you increases your cardio gradually.
Let say you start dong cardio from 20 mins
Slowly slowly increase it to 30, 40 mins
But performing cardio for maximum 50 mins is more than enough
And if you can't increases time duration pay attention
Slowly slowly try to make your cardio challenging
Let's assume that you are able to run 2 km in 30 minutes
So, slowly slowly in those 30 mins, Try to increase to 3,3.5kms
Here I want to say one more thing to you
Warm up a little before cardio ,it's very important.
You have usually seen many people to
Directly go on treadmill and starts running on 10 to 20 speed
From doing this chances of injury increases
Because muscles aren't warm up properly
So,a little warm up before cardio is important. Let's say
First you stand on treadmill and start walking slowly slowly
After 5 to 10 mins only increase it's speed.
So,I hope that this is clear that more cardio
Does not always mean more fat loss.
Before ending the video let's quickly take a
Relook that all the cardio mistakes
Not changimg the intensity
Performing the same movement over and over again
Not incorporating strength training
Doing cardio immediately before strength training
And overdoing of cardio
And I hope from now you'll stop making these cardio mistakes.
But with this you also need to understand
That cardio isn't a magic
With cardio its important to include a healthy and balance diet
So,this was today's post.
I hope you like it And after avoiding all these mistakes
Definitely it will be easier to achieve your fat loss goals.
Do share the post with your friends and family
So,that they can also become aware.
Keep loving
And I'll be back with a new post very soon.
As I always say, follow your passion, follow your dreams
And stay fit .