1. Too much emphasis on aerobic exercise and neglect strength training
Most women do not understand the value of strength training. When we say "strength training", we don't mean performing 20-30 repetitions with 1.5-pound dumbbells! We are talking about lifting really heavy weights, such that you could only do 8-12 repetitions per set
2. Jumping training program
How does it look? Monday – Zumba, Tuesday – Cycling Wednesday – choreography, yoga on Thursday, Pilates on Friday and ends week training on the power lesson on Saturday. The result is that women who love such a variety of group programs, in spite of all their efforts, not look better. And sometimes look worse!
3. Insufficient amount of protein in the diet
Studies show that 10% of women do not even get the minimum recommended amount of protein per day is 46 g. to optimize body composition, you must double this figure. This was proved by a study conducted at the University of Illinois: women consuming double the RDA of protein, was able to rid of more body fat and improved body composition compared with those who consumed less protein. Aim to include a protein source (eggs, chicken, fish, lean meat, dairy products, etc.) in your every meal.