10 Do’s & Don’ts for a More Effective Exercise!

So you’ve made the commitment to lose weight through exercise. Congratulations! How hard can it be? Just do a few of this, lift few of those, and get yourself drenched in sweat and you’re golden, right? Well, not exactly. There’s a lot you have to keep in mind to get the most out of your exercise. Here’s 10 do’s and don’ts for a more effective exercise!

DO’s

#1 EAT BREAKFAST

Well, you want to lose weight; it’s only logical to try to eat as little as possible and skip breakfast. False! Not only skipping breakfast will increase the chance of you eating more way past your daily calorie needs, you also won’t have enough energy and calorie to burn during your workout. So, never skip breakfast so that you have sufficient energy to do your exercise properly!

#2 MAKE IT A ROUTINE

Most people just go to the gym to make up for indulging on humungous, sinful meal. However, it’s important to note that doing even short bouts of exercises routinely is more beneficial than doing an intense exercise out of guilt once every blue moon. Your body needs to get used to the physical training so that you can gain more strength, endurance, and stamina after each exercise.

#3 EAT RIGHT AFTER YOUR WORKOUT

The first 15 – 30 minutes after your workout is the perfect time for a meal because your body’s metabolism is twice as fast. Just make sure to eat the right things, though. Pick food high in good nutrients and low in fat.

#4 BRING A WATER BOTTLE

Always drink before you feel parched and make sure your body is getting enough fluid all throughout the exercise. You certainly don’t want to be dehydrated!

#5 AVOID THE MIDDAY

If you’re the outdoorsy type and like to run in the open, you might want to steer clear of exercising under direct sunlight at around 9 AM – 4 PM. The UV radiation during these timings is at its peak and is also dangerous to our skin as it might cause skin cancer. Why not go for a morning run or a night stroll instead?

DON’TS

#6 PUSH YOURSELF TOO HARD

You know your own body better than anyone else, so make sure you are aware of your own limits. Higher intensity might burn more calories, but that injury it might cause might actually set you back further on your progress. Make sure you’re getting just enough exercise in between sets.

#7 SKIP STRETCHING

Stretching or warm-up exercises might seem unimportant, but that couldn’t be further from the truth. You have to warm up your body to prepare it for your main exercise in order to avoid cramping or even injury.

#8 WEAR BLACK APPAREL

Black might be slimming, but dark colors absorb more heat, which might tamper with your performance if you’re working out under the sun. For outdoor exercise, make sure to pick light colored attire that gives your body room to breathe and absorbs sweat.

#9 COMPARE YOUR PROGRESS WITH OTHERS

Your friends and you have been doing the same exercises with more or less the same intensity, but they’re the ones with flat abs and bulging biceps, what gives? You have to understand that different bodies have different metabolism rates. So, don’t compare your progress with others, especially, if it would discourage you to continue on your fitness journey. Just focus on your own progress and keep going!

#10 SKIP SUN BLOCK

If you’re exercising outdoors, sun block is mandatory! UV radiation is no laughing matter; so do take the time to apply sweat-resistant sun block on your body several times during your exercise!

First published in www.fimela.com. Translated and edited by Gold’s Gym Indonesia.