exercises & diets that people shouldn’t do

I hear people boasting about what they are doing in regards to diet and exercise, and it usually makes me cringe. Here’s my list of what many people are doing that they shouldn’t:

Working out seven days a week

While you might think this is good, your body needs rest and recovery. Take at least one full day off from intense exercise, or two if you need it (I need two full days of rest since I put in 90-minutes straight of hard training). This doesn’t mean you should be a couch potato. You still need to move. An easy walk, stretching, and/or relaxing yoga are perfect for your lazy days.

Exercising legs three times a week

You should take two full days off after you exercise a body part, especially if you’re lifting weights. This allows the muscles fibers that have broken down to re-build. There are only seven days in a week, so it makes sense to limit lower body training to twice a week. I recommend weight training lower body, Mondays and Thursdays. On your days you aren’t building leg and glute strength, walk, stretch, or pedal on a low setting on a bike, and/or try non-plyometric (no jumping) cardio.

Drinking pre-workout formula

Yep, people drink this stuff all the time, but people do all sorts of dumb stuff. Supplements are not regulated, and some are downright dangerous. If you need a pick-me-up, have some coffee or caffeinated tea before you train.

Working at the same intensity every time

If you work out hard every time you hit the gym, you’re going to burn out, and/or get injured. I work out hard three days a week, and the rest of the week, I take it down a few notches. I’ve found that if I work out hard for three days in a row, I get really tired, have trouble giving it my all, am more susceptible to getting sick, and am more apt to getting injured.

Eating the same foods every day

If you eat the same foods every day, which is typical of competition diets, you’re limiting variety and nutrients. We need to eat different proteins, vegetables, greens, fruits, and fats every single day to ensure we are getting the full spectrum of vitamins and minerals our body needs for optimal health.

photo: me, doing some balancing poses at the beach.

P.S. I have a Certification in Fitness Nutrition. Make sure to order my diet book that explains everything you need to know about nutrition to lose weight and be healthy from www.thehighfivediet.com