The 7 most common mistakes of those who want to get in shape quickly –

1. Spending too much time at the gym

By spending hours and hours working out, you’re chasing the damage, right? Wrong! “What matters is the quality of your training, not its duration”, points out Rodrigo Sangion. According to the personal trainer, recent studies show that it is better to train for less time and at the maximum effort limit than to spend hours on end exercising in a comfort zone.

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2. Stop eating or eat little

When desperate, it is common to resort to super-restrictive diets, which limit the consumption of important nutrients, such as carbohydrates. And the result can even be reflected on the scale, but, when done without guidance, the diet sends the workout pike away. “It’s better to lose weight gradually than to drop several kilos in one go and regain them some time later, because the body hasn’t had enough time to assimilate the weight loss”, guides Sangion.

3. Living on supplements and shakes

Women do have more difficulty gaining muscle mass and it is easier to retain liquid and accumulate fat. But it’s no use trying to compensate for these characteristics by skipping meals and eating only supplements or shakes.

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4. Follow someone else’s training

No copying the exercise sequence of that friend of yours who didn’t stop training during the winter. “Probably, she is at a more advanced training stage than hers, even using heavier loads in bodybuilding”, observes the owner of Les Cinq Gym, in São Paulo. The result can be injuries and frustration at not being able to keep up with your BFF. Tip: she always trains in the most individualized way possible and at her own limit.

5. Become a runner overnight

Running is one of the best exercises to burn calories. But, if you’ve been stationary for some time or overweight, the ideal is to opt for the bike, which causes less impact on the joints. “As you lose weight and gain conditioning, you start walking and, right after that, running on the treadmill. Thus, there is less risk of muscle problems or overload on the heart”, points out Sangion.

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6. Resort to medication

In the struggle to lose weight and tone their muscles in record time, many resort to drugs that suppress appetite. “If there is medical follow-up, the less worse, but this is not by far the safest path”, warns the physical education professional. “It’s no use getting thin and toned quickly, putting vital organs such as the liver and heart at risk.” Sangion warns that medication is only an alternative in some cases of obesity – and that the best pair to conquer a healthy body is still exercise and a balanced diet.

7. Exercising some body parts more than others

It’s okay to want a firm, perky butt. However, favoring certain regions can cause muscle imbalance. In addition to an undesirable aesthetic result, there is a greater likelihood of injuring yourself. In the case of glutes, for example, exaggerating in squats (and overload) can cause Piriform Syndrome, also known as Healed Butt Syndrome.

“Piriforme is a muscle in the hip region, close to the sciatic nerve, which is triggered in all those exercises that exercise the butt. When it grows too much, it compresses the sciatic nerve, causing pain when walking, running, standing up and sitting down”, explains Sangion. To avoid boredom, the thing is to train all muscle groups in a balanced way – and not expect to have a fitness muse body in the blink of an eye.

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