These are some common mistakes that I see people make in the gym and out. A lot of people don’t realize that they are doing these things wrong. I hope this helps you on your weight loss journey!

1. Not Warming Up & Stretching

EVERYONE skips these! I even skip them sometimes, and I know it’s bad. Warming up will actually help you perform exercises better and decrease your risk of injury. Walking on the treadmill to warm up is good, but if you’re doing a resistance session, you should be trying to warm up the muscles that you are using in the workout.

Stretching is also super important – it will help with your recovery, you won’t be as sore, and it will increase your flexible and range of motion. 5 minutes of stretching is also you need!


2. Not Sticking To Your Nutrition Plan

This is probably the most common fat loss mistake I see people make. They exercise ridiculously hard in the gym, but then eat too much or eat the wrong foods and wonder why they can’t lose weight. Exercise is only 20-30% of the work. You need to be eating well to see any results.

3. Not Having A Plan

With that being said, having a plan is also very important. Lots of people go to the gym mindlessly, and just try to eat healthy. People who stick to a plan will ALWAYS get better results. Even if you make the plan yourself! Make a workout and nutrition plan and stick to it. Otherwise, you can have a look at my plans here :)

weight loss

4. Not Getting Enough Sleep

Sleep has a huge impact on your body’s hormones, especially leptin, ghrelin and IGF-1. Leptin and ghrelin are the hormones that cause your body to feel hungry and full. When you’ve had less sleep, your hormones will be out of whack and cause you to feel hungrier, and you’ll probably eat more. IGF-1 is the growth hormone. Your body does a lot of repair and growth while you are asleep, so sleep is very import for recovery and progress!


5. Training Too Much

Overtraining can actually cause you to plateau or go backwards. Your body adapts during the recovery period, so if you’re not giving it the rest it needs, you could end of injured or gaining weight. Try to take at least 1 rest day per week, and listen to your body. If you’re sore and fatigued, it could be time for a rest day!

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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