Sepele Tapi Fatal: 5 Kesalahan Berolahraga Untuk Turunkan Berat Badan

One thing to bear in mind when you want to burn calories through exercise: there are rules you have to adhere to! Personal Trainer Kurniawan C. Indriyanto gave a few pointers so you’ll get on the right track in terms of exercising.

It’s a commonly believed that when you workout on an empty stomach, you’ll burn more fat. Turns out, this couldn’t be further from the truth. This notion is not only untrue but also unhealthy to do. It’s important to give your body the fuel it needs prior to exercise so you’ll have the energy to exert yourself physically. “It’s better to get something in your stomach before you exercise. Otherwise, you might get cramps if it’s too empty!” he explained. You should eat at least 1 hour before you start your work out.

Warm up exercises might seem more like a hassle than a necessity, but it’s actually very important to do. Before you start exercising, you have to get your body temperature up. This can be achieved by doing warm up exercises and stretching your muscles. “Stretching will get your heart rate up and extend the muscles in your body,” he added. Stretching will also prevent any unwanted, exercise-induced injury.

Now comes the age-old debate: compound exercise and isolation exercise, which one is better? The commonly believed notion is that if you want to trim certain parts of your body, you should do isolation exercise and focus all training on that area alone. For example, they say if you want flat tummy you should do as much sit ups as you can manage, but this is actually not entirely true. A part of our body is made up of more than one muscle groups. That’s why you need certain training move and proper form to tone that part. Your tummy for example is made up of the core muscle group that consist of not only the muscles on your abdominals but also the side stomach, back and also your hips. Training your core muscles will not only give you that flat tummy you wanted but also improve your posture.

You might think sore muscles are something to expect after exercise and that it’s okay to do it everyday even with the pain. But beware, this is actually not true and might even be dangerous! You should be familiar with your own body’s limit. It’s true that the more you exercise the more you can burn fat, but you should not imperil your own health to achieve that. “Recovering from an injury might take a long time. The same precious time you can use for a safer, routine exercise,” he said. The most common exercise-induced injury people get is on their joints. The pain alone will only completely subside after 2 days. You only need 30 minutes of routine exercise everyday. But if you have to wait for days to recover your body, imagine how much precious time you’re wasting!

Cutting a significant amount of calories from your diet and burning more of them through exercise might sound like a recipe for success to lose weight, but it’s actually a recipe for disaster, especially for your health. Your body needs calories to function properly, so don’t force it my depriving it its necessary fuel. The key is routine and discipline. Make sure you get just the right amount of daily calorie intake. It’s a good idea to stick to a routine timing for each meal to develop your biological clock to control your appetite. Too extreme of a diet will definitely cause weight loss, but it will also make you more prone to sickness and jeopardize your general health. “Don’t focus only on burning fat, you have to make sure you’re getting the appropriate nutrition your body needs,” he added.

Now that you know that rules, you can lose weight through exercise the right way!

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