{"id":1728,"date":"2013-03-21T11:44:23","date_gmt":"2013-03-21T18:44:23","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=1728"},"modified":"2013-03-21T11:44:23","modified_gmt":"2013-03-21T18:44:23","slug":"the-4-biggest-fitness-mistakes-women-make","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/the-4-biggest-fitness-mistakes-women-make\/","title":{"rendered":"The 4 Biggest Fitness Mistakes Women Make"},"content":{"rendered":"<p>Nothing is more frustrating then working your butt off in the gym\u2026 and not working your butt\u00a0<i>off<\/i>. I\u2019ve been there. I\u2019ve turned up my workouts; I\u2019ve dialed up the frequency, the intensity\u2026 without any reward. Yes, your diet is usually to blame (you can\u2019t out-train a bad diet), but sometimes the culprit comes down to the calorie-burning itself. That\u2019s the bad news. The good news is that Daren Parks, Studio Manager and Trainer at <a href=\"http:\/\/www.orangetheoryfitness.com\/\">Orangetheory Fitness <\/a>Paradise Valley, is here to set the fitness record straight \u2013 and just in time for bikini season.<\/p>\n<p><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/03\/OTF-Women-Working-Out-2.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"aligncenter size-full wp-image-1729 pk-lqip pk-lazyload\"  alt=\"OTF-Women Working Out-2\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142842\/OTF-Women-Working-Out-2-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/03\/OTF-Women-Working-Out-2.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142842\/OTF-Women-Working-Out-2.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142842\/OTF-Women-Working-Out-2-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142842\/OTF-Women-Working-Out-2-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142842\/OTF-Women-Working-Out-2-80x53.jpg 80w\" ><\/a><\/p>\n<p><b>MISTAKE: Being cardio obsessed<br \/>\nCORRECTION:<\/b>\u00a0It\u2019s important to incorporate both cardio and strength into your workout to burn the most calories. Cardio gets the heart rate up and burns fat calories, but strength training continues to burn calories even after you\u2019re done working out \u2014 and it\u2019s non-negotiable when it comes to getting results. Strength training should be done at intensity levels that challenge you to complete the last 2 to 3 repetitions of every set. Keep your repetitions between 8 and 12 total per set to achieve lean and defined muscles, not bulk or mass.<\/p>\n<p><b>MISTAKE: Only focusing on one or two muscle groups<br \/>\nCORRECTION:\u00a0<\/b>Yes, we all long for Victoria\u2019s Secret model abs and butts, but in order to truly see full-body results (and burn more calories)\u00a0you need to work out multiple muscle groups in various ways.\u00a0Suspension training does this, ditto for body weight exercises like planks and pushups<\/p>\n<p><b>MISTAKE:<\/b>\u00a0<b>Not fueling your workout<br \/>\nCORRECTION:\u00a0<\/b>Women have a tendency not to eat when they\u2019re trying to lose weight, which actually makes us fatter, unhealthier and puts us in danger of fainting. When you\u2019re working out, your body needs fuel \u2014 and if it\u00a0doesn\u2019t\u00a0have the proper food to fuel it, it goes into \u2018starvation\u2019 mode (AKA storing your fat). Not eating also lowers our blood sugar and causes us to binge eat.<\/p>\n<p><b>MISTAKE: Not tracking your progress<br \/>\n<\/b><b>CORRECTION:<\/b>\u00a0Tracking your progress is vital to keep you motivated. When the numbers show that your body is headed in the right direction, you\u2019ll be continually motivated to keep going and it will only get better. Do not track your progress by the scale alone; keep in mind BMI and other important factors that may get better when you work out, like\u00a0cholesterol\u00a0levels, blood pressure, etc. And celebrate all the small victories, like the ability to increase your speed on the treadmill!<\/p>\n<p><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/03\/OTF-Women-Working-Out-1.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"aligncenter size-full wp-image-1730 pk-lqip pk-lazyload\"  alt=\"OTF - Women Working Out 1\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142845\/OTF-Women-Working-Out-1-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/03\/OTF-Women-Working-Out-1.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142845\/OTF-Women-Working-Out-1.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142845\/OTF-Women-Working-Out-1-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142845\/OTF-Women-Working-Out-1-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/03\/24142845\/OTF-Women-Working-Out-1-80x53.jpg 80w\" ><\/a><\/p>\n<p><strong>To learn more<\/strong><br \/>\n<a href=\"http:\/\/www.orangetheoryfitness.com\">Orangetheory Fitness<\/a> currently has six locations in the Valley (Arcadia, Ahwatukee, Chandler, Gilbert, Paradise Valley, Scottsdale) and more locations are coming soon.<\/p>\n<p><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/orangetheory-fitness-the-new-hot-workout\/\"><span style=\"color: #ff6600;\"><strong>Orangetheory Fitness: The Hot New Workout<\/strong><\/span><\/a><\/p>\n<p><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/7-hottest-fitness-trends-2013\/\"><span style=\"color: #ff6600;\"><strong>7 Hottest Fitness Trends 2013!<\/strong><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Correct these common fitness faux pas, and you\u2019ll be ready for bikini season in no time\n","protected":false},"author":3,"featured_media":1729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[70],"class_list":["post-1728","post","type-post","status-publish","format-standard","has-post-thumbnail","category-workout","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The 4 Biggest Fitness Mistakes Women Make<\/title>\n<meta name=\"description\" content=\"Correct these common fitness faux pas, and you\u2019ll be ready for bikini season in no time\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/the-4-biggest-fitness-mistakes-women-make\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 4 Biggest Fitness Mistakes Women Make\" \/>\n<meta property=\"og:description\" content=\"Correct these common fitness faux pas, and you\u2019ll be ready for bikini season in no time\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/the-4-biggest-fitness-mistakes-women-make\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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