Oops-Proof Your Workout

Laura Doss

Slide 1 of 11

By Caroline Hwang

When you stick to a routine, it's easy to become, well, stuck. "We fall into a comfort zone, and we keep doing the same thing even when we're not seeing any improvement," says Barbara Bushman, PhD, a professor of exercise physiology at Missouri State University in Springfield. If you're not trimming down, toning up, or feeling any fitter, it's likely due to one of the following exercise errors. Read on for how to reboot -- and get the body you want, pronto!

Mistake #1: You Rely on Cardio to Peel Off Pounds

For most women, sweaty aerobic exercise alone isn't enough. "Research shows that weight loss is minimal if it isn't accompanied by dieting," says Amy Luke, PhD, a nutritional epidemiologist at the Stritch School of Medicine at Loyola University Chicago. "We may compensate for the extra energy we're burning during physical activity by doing less the rest of the day, or more commonly, we feel famished after working out, so we eat more."

The Solution: Keep your diet in check. To drop a pound, which is 3,500 calories, in one week, aim to eat 300 fewer calories every day (300 x 7 = 2,100) while burning 300 calories from exercise five times a week (300 x 5 = 1,500). Follow our "Slimmer in 7 Days!" plan, not only to burn 1,500 calories a week but also to firm up from head to toe. Plus, to beat the post-workout hunger attack, pack a low-cal snack like a piece of fruit. "You plan for exercise. You need to plan what you're going to eat afterward," says John Porcari, PhD, a professor of exercise physiology at the University of Wisconsin at La Crosse and a FITNESS advisory board member. Drinking lots of water helps too.

Get the Slimmer in 7 Days! Workout Plan

Next: Mistake #2: You Race Through Your Reps

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SummerThornburg wrote:

Great reminders of what we all know and should be doing but don't. My problem is I interval train 3 times a week with weights and run one day...the rest of the time I can't stop eating. Wish we could exercise and not get hungry!

4/26/2013 12:34:07 PM Report Abuse

SeattleFitness wrote:

Love the fitness tips - always enjoy this type of article. I have heard some of these recommendations from the personal trainers at my favorite gym, Vision Quest Sport and Fitness. Check out their website at www.visionquestsportandfitness.com Thanks and keep the great tips coming!

9/6/2012 04:08:39 PM Report Abuse

sandra_foster1 wrote:

Not to make the mistakes mentioned in the article your workout system must be proven and scientific one prepared by experts. There is such a program from Flavia Del Monte. You may find it in below address : http://tinyurl.com/flaviadelmonte00

6/18/2012 06:55:50 AM Report Abuse

auntybiowa wrote:

yes this is true except i really dont want to lose weight im m trying to get lose skin off where i have lost alot of weight and i know my age doesnt help so that is what im looking for and trying to get facts about and help on

1/15/2012 03:38:11 PM Report Abuse

a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

11/5/2011 03:41:42 AM Report Abuse

cwoods241184 wrote:

This is so true - I would do cardio - running on treadmill and at first saw results but had not limited my sugar intake or sweet tooth intake! After I started limiting sweet drinks and switched to water and gave up that afternoon sweet snack - I noticed big results! I also changed my routine up using different muscle groups and different exercises! Weight came off and gained muscle where needed! Thank you for this article -CW

3/13/2011 09:44:46 PM Report Abuse

manning.ramona wrote:

Rip off. They had an article about this on cosmo weeks and weeks ago. Good job plagiarizing an idea.

3/13/2011 09:40:55 PM Report Abuse

connieballiet1 wrote:

did a great cardio today,something i have not done in 20 years, that was 3 nonstop hours of roller skating, sore ankles but burned plenty of calories

3/13/2011 06:03:17 PM Report Abuse

winterf11 wrote:

To jwaite21.... Do Yoga it is amazing. I have added a bit of pilates as well. I have two kiddos and it seemed I would never firm my abs again. Yoga has helped so much plus it is so relaxing. I hope this helps and have fun.

3/13/2011 09:54:08 AM Report Abuse

sarahnicolerile wrote:

another way I find to oops proof your workout is try home workout dvds. Please come join my facebook page, Your Living Room is a Gym and check out www.home-exericse.info. I find that working out in a non-judgemental environment is very helpful in staying in shape, along with the wonderful tips from this magazine :)

2/9/2011 11:54:31 PM Report Abuse

seasaint7 wrote:

Fitness is all about lifestyle and rest is critical. Rest is when your body rebuilds. Don't forget cardio.

10/18/2010 02:38:08 PM Report Abuse

dlov_99 wrote:

do kick boxing, this does it all and it is fun

7/19/2010 09:56:15 AM Report Abuse

jwaite21 wrote:

help! i do 200 differant sit ups and crunches a night. to ferm my abs nothing seams to work i mean ive lost about 12lb but i need to tighten up my abs and my butt i just need to tone any setjetion /

6/8/2010 01:35:21 PM Report Abuse

anonymous wrote:

HELP I AM OUT OF CONTROL!!! I STARTED OUT SO WELL DID SO GOOD. THEN I GOT SICK,BRONCITIS,TWO WEEKS SICK. NO WORKING OUT,NOW IT SEEMS I AM STARTING OVER ONCE AGAIN. UP DOWN UP DOWN. WILL IT EVER END? I ALMOST GET THERE TO WHERE I WANT TO BE,NEED TO BE AND THEN BOOM, BACK TO WHERE I STARTED. HELP.. THANKS ALL. TERI

5/25/2010 07:04:20 AM Report Abuse

ctoney88 wrote:

How many reps per excercise in the slimmer in 7 days?

3/12/2010 11:52:09 AM Report Abuse