Exercises mistakes that promotes weight gain

Physical exercise has proven to be an appetite suppressant. As it helps you stick to your diet. However, many people have began to draw their own conclusion about exercise in general. Below are some myths concerning exercises that are wrong and promote weight gain.

  • Exercising in the morning, on an empty stomach helps burn more calories.

It is believed that exercising later in the day can help in burning more calories than early mornings. This is because, the strength of your muscle and body temperature rises in the afternoon.Which makes you exercise more with less effort and more energy. 


  • Always crunching to get solid abs.

Crunches alone can’t give you a flat stomach. Instead, you need to train your entire abdominal muscles to give stability and strength.


Always remember to start regular sessions of cardio (at least 20 minutes, four to five days a week). Together with a healthy diet for better results.


  • Spending more hours at the gym will max out your workout.

You can easily burn the same amount of calories in half the time by intensifying your workouts: Plus, by working out at a higher intensity, you’ll continue to burn more calories as the day goes.


  • You stay fit by working out 30 minutes a day, three times a week.


There is a huge difference between being active and being fit. Being fit, on the other hand (and losing weight, or just maintaining it), is more work. Which is at least four to five sweat sessions a week of hard work.

  • You stick to cardio and avoid weights so you don’t bulk up.

Weight-lifting can bulk you up (the Arnold didn’t get those biceps at Zumba class), but only if you specifically train to add mass. If you train to tone, you’ll tone. You have total control over the effect weight lifting will have on your body. And guess what? The size of the weight has little to do with muscle mass. The size of your muscles is determined by three main factors: Genetics (were you born with the structure for large musculature?), gender (men have a greater potential to put on size) and type of training (it’s not the size of the weight but how you lift it). In general, if you use light weights (three to eight pounds depending on your strength level) and do more reps (like two sets of 12-15 reps), you’ll get sleek, lean muscle. Up the weights, slow it down and maximize the squeeze to bulk up. Source: thenest.com


  • You don’t feel any payoff unless your body hurts.

Some discomfort or soreness at the beginning stages of a workout routine is normal, since your muscles are adjusting to the new activities. It means you’re challenging your body, which means results. But chronic soreness doesn’t mean you’re getting an awesome workout every day. It means your body’s not recovering — which is bad since you get stronger and develop muscle while your body recovers.

Safety alert: Make sure you’re not confusing muscle soreness with joint pain. Joint pain may mean you did some damage — see a health specialist.


  • You climb off the treadmill when it says you’ve reached your calorie goal.

Hate to break it to you, but the calorie calculator shown on most of those machines isn’t correct. Many pieces of equipment are built to show you what you want to see. And the assumptions needed to validate the machine’s calculations. Rather do your own calculations. If your thing is, say, running a 12-minute mile for 20 minutes, use a calorie -counting tool to find out how many calories per hour a person of your age and weight burns doing exactly that, and divide by three. (Then compare it with what the treadmill says you burned — and you’ll see how inaccurate it really is!)
  • You’re envious of celebs, who don’t have to push it as hard as you do.

According to our experts, who have worked with quite a few celebrities, most celebs work hard (just like you do) for their bodies (under the guidance of a trainer, a nutritionist and a personal chef). No need to get upset, rather start exercising and fixing nutrition priorities in your life.