With over 20 years of experience in fitness, Janis Garrido has helped numerous women not only tone their bodies into perfect bikini shape but has helped women work through their body image and self esteem issues to be able to flaunt their perfect shape.
In 2012, Janis worked with several Bikini and Figure competitors and many of her trainees went on to witness impressive wins, at the local, state and regional levels. This is why when Janis gives suggestions, people listen. Today, we asked Janis what she thought were the most common mistakes women make while working on bikini fitness. Here are the top 5 mistakes according to Janis Garrido.
Failing to Plan is Planning to Fail
Most people start working out without having a plan in mind. When you don’t have a goal in mind, you won’t know when you are getting lost. It is immensely important to enlist the help of a professional trainer to create a program that suits your body and your needs the best. And remember, set realistic goals. You might have a long term goal in terms of body weight and inches but you need short term goals that will keep you motivated and energized. You can have weekly or even fortnightly goals. Start slow and gradually build up towards your long term goal and monitor your progress using the short term ones.
Exercising on an Empty Stomach
There is a very popular myth that exercising on an empty stomach helps you burn more body fat. However, research shows that you need some glucose in your body for it to start burning fat in the first place. Depending on stored glucose might mean that you end up burning muscle rather than fat. This doesn’t mean that you need to have a heavy meal. That doesn’t help either. What you need is a good pre-workout snack that is healthy and fits in with your dietary plan.
Missing Warm Up and Recovery
Never miss out on warming up before a workout, otherwise you will be at higher risk of straining your heart or injuring muscles and joints. Take at least 5-10 minutes, depending on the length of your workout, to stretch your muscles. And any pro-athlete will tell you that recovery or cooling down after a workout is as important as warming up. If not, you run the risk of overtraining and then underperforming in the long run. So, make sure you sleep well, eat appropriately and take time to relax and de-stress each day.
Underestimating Strength Training
Many women do not appreciate the importance of strength training. Strength training does not mean you are training to be weight lifter. IT means that you are able to increase the number of repetitions you can perform using a specific load or resistance. You need to start with a smaller resistance and increase the number of maximum repetitions you can do comfortably. Over time, you can also gradually increase the resistance. Strength training promotes excess post-exercise oxygen consumption. This is what we call “after burn.” Due to the increased oxygen intake after a workout, you body recovers faster. There is also an increase in the resting metabolism, which helps you burn more calories through the day. Strength training also helps you build more lean muscle, which keeps your metabolic rate higher and therefore helps the body burn more fat.
Feeling Stuck in a Routine
If you fail to regularly monitor and modify your workout, you are likely to get stuck in a plateau. Your muscles tend to adapt to the workout and therefore most professional trainers suggest a shake up of the routine at least once each month. There are various ways in which you can do this, such as adding an extra workout, increasing the length of interval training, trying new exercises that work on different muscles or alternating between machines that you might use, including the treadmill, rowing machine, elliptical trainer, stationary bike, etc.
If you too are looking for help to get in perfect bikini shape without having these common mistakes lead to failure, contact Precision Fitness and Wellbeing TODAY led by fitness and nutrition coach Janis Garrido. The team at Precision Fitness and Wellbeing offers various fitness and nutrition programs, customized to meet the varying needs of individuals. Contact them today at 561-370-8198 or by filling in a simple form at https://precisionfitpb.com to learn more.