Angelique Millis is a Certified Fitness Professional, Journalist and Lifestyle Coach living in Miami, FL. As a weight loss success story who combated her vices and transformed her physique by losing nearly 40 lbs & 5 dress sizes, Angelique has transcended her passion for health and fitness into motivating & educating others on reaching their fitness potential. She is firmly dedicated to helping others improve their lives and aims to create empowering content geared towards fitness beginners that can inspire and guide readers as they embark (or re-embark!) on their fitness journeys. For more details or to subscribe to her free newsletter visit www.AngeliqueMillis.com.

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Physique by Angelique- Expert Tips & Tricks

by Angelique Millis, Fitness Expert & Lifestyle Coach
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By: Angelique Millis International Fitness Expert

There are a lot of unhealthy and counterproductive workout habits and behaviors in which many unknowingly partake on a daily basis - things that people have been doing wrong for years but simply never took the time to examine. These are mistakes that ANYONE can make, especially when starting out in the gym. I like to call them “Gym-stakes” & I am here to warn you of what they are before you accidentally develop bad workout habits. Here are the Top 10 Workout Mistakes:

1. Doing Cardio “The Wrong Way"

There’s a delicate balance when it comes to cardio - If you don’t do enough you are cheating yourself but if you do too much you are needlessly exhausting yourself. The most important thing to remember is you want to reach your cardio potential by not doing less than 25 minutes or more than 45 minutes. This “magic zone” between 25 to 45 minutes is the fat burning zone where you can’t go wrong. If you do more than this, you will hit a training plateau where your workouts become stagnant and your body “hits a wall” and it slows/stops your progress. Make sure to do cardio at 65-75% of your target heart rate and focus on keeping your heart rates within that range, so that you don’t accidentally burn off your hard earned muscle mass.

2. Focusing on “Running” to Lose Weight
In order to gain and maintain that strong, sleek and sexy muscle tone, you need to focus more on weight training to build it up. Don’t do excessive cardio which will “eat away” at your muscle mass. Don’t run -r try to embrace another form of low impact cardio. Believe me, your muscle mass and your joints will thank me! Bikini Models and other professionals lean towards the “no running” principle because it’s known to “eat away” at the muscle you work so hard to gain. Don’t work against yourself and defeat your progress by running. It takes a lot of energy with no real gains, except for cardiovascular. You can receive cardiovascular benefits from other low impact versions such as using the Elliptical, Nordic Track, Air Stepper, and the Stair Master.

3. Straining & Overtraining!
If you overtrain, your appetite will increase and you will start eating like a 250 pound football player and not a Bikini Model. Rather, train enough to blast fat and not to hit a plateau. Again if you overtrain, your body will “lock up” and not allow you to burn the fat off that you need to, because it will reach a state of “shock”, thus holding onto the fat.

4. Not Challenging Yourself Enough
When weight training; make sure to choose a weight that is challenging enough that you have to really focus to finish the last couple of reps (while still maintaining proper form)! Don’t cheat yourself! Make sure you follow through and complete your entire weight training session for maximum results.

Also remember the old saying “no pain, no gain” and that working out can cause soreness. Bring yourself to the next level by learning how to increase your tolerance for pain. Write down your workouts and monitor your progress as the weeks go by. You may also want to set some personal goals for yourself, whether it is to increase your cardio or weight training threshold - only you know your limits and how much you can take. Challenge yourself; you just might be surprised at how your body responds!

5. Not Getting Enough Sleep
Sleep deprivation will only slow you down from attaining your fitness goals! Generally speaking, one or two nights of poor or little sleep won’t have much impact on performance, but if you make a habit of it, it can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. Some research indicates that sleep deprivation can lead to increased levels of stress! Who needs more of that in their life! Pay attention to how you feel and make sure to get your beauty sleep!

6. Relying on a Scale to Track Your Progress
Did you know that muscle weighs more than fat? It is not fair to base your weight loss progress on the numbers that appear on the scale in the locker ...    Continue

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@ 10:29am ET on April 9, 2012
I have to disagree with at least one of your comments "muscle weighs more than fat" How can you say that? A pound is a pound!! A pound of feathers weighs the same as a pound of cement, the difference is the amount of each you need to make a pound! The difference is muscle is more compact and takes less "space" on your body. Please stop saying muscle weighs more, it's not true

@ 10:44am ET on April 9, 2012
^^^ Seriously? Muscle does weigh more than fat. Yes, a POUND of muscle weighs the same of a POUND of fat, but they are drastically different in size.
Here is a picture of 5lbs of muscle and 5lbs of fat:


This is to show that if you step on the scale before you work out and you are 160, for example. You can work out and weight train for a whole month, and do everything correctly and still step on the scale and have it say 160. Why? Because you lost the fat; you lost the inches. But in return, you gained the muscle mass that balances it out. Muscle DOES weigh more than fat -- for the amount of space it takes up in your body. If you refer to that picture again, imagine that in your arm. Would you rather have 5lbs of fat in your arm, or the 5lbs of lean muscle? Yes, it weighs the same, and so will you, but it is nearly half the size of the fat!

@ 4:04pm ET on April 10, 2012
I think morgan makes sense with her comment. And if I will be asked, yes, I would prefer having 5 lbs of lean muscles than 5 lbs of fat.
However, I think we should also not forget about fats. I know one good diet plan by Isabel de los Rios which seems to be really effective, the diet solution. The program tells of great [url=http://www.cutbodyfatfast.com/2012/01/dietsolutionprogramreview/]diet solution nutrition[/url] facts and tips on how to have a good diet without starving yourself by eating less. With this, you surely will be able to have more lean muscles and lesser fat.

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