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  • Writer's pictureJessica Gerlock

Exercise Mistakes That Can Halt Weight Loss Progress

Updated: Dec 17, 2019

It is an amazing first step in the right direction that you introduce exercise into your daily routine for a healthy lifestyle. The next step is not just walking on a treadmill because that’s all you know how to do. Don’t get me wrong. Walking definitely has its benefits, but you should actually learn how to workout for your body to build lean muscle mass and achieve your fitness goals. It is important to know not all exercises will help you achieve your weight loss goal and could actually halt progression. Here are some common exercise mistakes:

Too Much Cardio

This is probably the most common mistake people make when it comes to exercise and weight loss. They seem to think that if you workout only on the treadmill or the elliptical or run out door for prolonged periods of time that, that is the best to lose weight. It is not. While cardiovascular activities are great for heart and lung heath and they do burn fat however, you also burn muscle mass as well. Cardio is a great tool to incorporate as part of your workout program, but should not be the sole focus. Incorporate strength training and mobility into your workout to assist in your weight loss journey and it will be more effective in the end.


Another common mistake that can slow down weight loss progression is “overtraining” and hitting the point of exhaustion. There is a common misconception that the harder they work, and the longer they work, the more weight they will lose. It’s actually quite the opposite. You will eventually plateau. The body and your muscles need rest and can only handle so much. Include rest days in your workout program and be aware of your body. Pushing too hard and too often will make you hit exhaustion faster and ultimately halt weight loss progress.

Not Enough Variety

Doing the same workout over and over will also eventually halt or plateau your weight loss progress. You need to include variety and always be changing your workout routines up. You always want to keep challenging your body and trying new exercises. The goal is to keep progressing and for that to happen you can’t do the same workouts over and over. A good timeframe to switch up your workouts is every 4 weeks. Try new workouts and get out of your comfort zone!

Women Refusing to Lift Weights

This one goes back to too much cardio and only doing cardio for your whole workout. If you want to be toned and lose weight, you need to build lean muscle mass. Strength training burns way more fat than cardiovascular activities do and also builds lean muscle mass. Unfortunately, many women are afraid to lift weights because they are worried they will look “too bulky.” This is not true. It is 2019 and science shows that incorporating strength training in your workout helps considerably with weight loss progress.

Being Inconsistent

In a weight loss journey consistency is key not only in your workouts but in your diet as well. Being inconsistent and working out sporadically will definitely halt your weight loss progress and might even push you back. You don’t have to workout every day but trying to include the recommended 150 minutes of cardiovascular activity a week and 2-3 days a week of strength training will definitely benefit your health and your weight loss progress.

Hire a Fitness Professional

If you don’t know what to do to start exercising properly, hire a Certified Personal Trainer to help you learn proper form and achieve your fitness goals. The most important is that you continue to exercise and continue to progress in your weight loss journey. It is never too late to start getting healthy.

Stay Strong.

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