The greatest mistakes you’re making in the gym

Even the most hardened pumper of iron makes mistakes in the gym from time to time. Are you staying in the gym too long, neglecting to train your legs or doing too much cardio? These are just a few of the common mistakes personal trainers say they see in the gym all the time. But errors like these don’t just earn you a few disapproving looks from the experts hanging around the gym – they could also lead to long-term injury and slow down any progress you might be making towards getting in shape. We asked personal trainers for the most common pitfalls, and how to avoid them to stay injury-free and on the road to hit your fitness goals. Read more: Dieting Mistakes That Can Make You Fat Again 20 Minute Workout on the Move Yoga Moves for Improved Proprioception Too much faffing around Done two hours in the gym – good for you! But how much of this time did you actually spend working out, and how much was given over to blethering, fiddling and generally having a good old faff? Personal trainer Gavin Walsh, says: “Some people spend too much time chatting to other people who are also having a faff. Get yourself a stopwatch and set a timer for one minute. Each time you finish a set, start the timer.” No structure to your workouts When it comes to getting in shape – planning is everything. A carefully thought through session helps you keep your focus and allows you to stick to your pre-determined training targets. Walsh says: “Before you hit the gym, have a plan on paper or at least in your head for the session you are about to carry out. You’ll be more effective and save time walking around aimlessly pondering what your next exercise is.” Not training your legs Train your gaze on to the weights area of your gym and you’ll see lots of chaps working their ‘mirror muscles’ – the arms, chest, shoulders, abs and other fashionable parts of the body. But the other thing that unites many of them is their skinny legs, which are often overlooked. “Everyone wants big arms,” says Walsh, “but you’re missing a trick if you don’t train your legs. Hit the legs once a week and you’ll be targeting the biggest muscles in the body, which will release a nice big spike in testosterone, which will help your overall gains.” Doing too much slow boring cardio Getting stuck in the ‘cardio trap’ is a classic pitfall, and one you will do well to avoid. Running, cycling and other forms of cardiovascular exercise have their place, but shouldn’t take up all your time in the gym. Walsh says: “If you like running on a treadmill or moving your arms back and forwards on a cross trainer, then good for you, stick with it. But you should know, it’s not going to help you lose the lard anytime soon. Instead, once you’ve warmed up, start your routine with some resistance training and then bring in cardio to finish off. This is a more effective way of using your time and losing fat.” dietingmistakes2 Bad kettlebell swings The growing popularity of kettlebell workouts has given gym-goers a sure-fire way of adding strength and power – if you know how to use them properly. “Poor technique is a problem for many exercisers,” says Walsh, “but the kettlebell swing is one I see performed wrong very often. Too many people, including personal trainers, do this exercise as if it were a squat movement. Instead, think deadlift. Legs should be slightly flexed as the kettlebell passes through the legs and then you should fire the hips forward, so that the kettlebell shoots back up to shoulder height. It’s not a squat!” dietingmistakes3 Staying in the gym too long The old adage, ‘it’s quality, not quantity’, should be applied to every gym workout you do. Thrashing yourself for two hours has counterproductive side-effects, says trainer Baz Moffat. “Aim to get in and out of the gym in 60 minutes,” says Baz. “Your body starts to produce the stress hormone cortisol after about 60 minutes of training, which is not great if you’re trying to get stronger and fitter. Keep testosterone levels high by keeping sessions short.” Lifting a heavy weight… not very far There is little point lifting a gigantic dumbbell if you’re not able to lift it properly. Moffat says: “Your joints have what is called a range of motion – you want your body to do that full range, but all too often you see guys upping the weight on the bicep curl only to lift a very small distance or having to recruit the whole of their body – which means it is no longer a bicep curl! The range you lift the weight through is critical to increasing strength and functional fitness, so only increase the weight if you can maintain your form.” dietingmistakes4 Not stretching properly Sure, it’s tempting to take the easy option and skip the stretches before you start your workout, but this leaves you exposed to injury while making it harder for you to get going. Trainer Jacob Nadav says too many people focus on passive stretching (using your bodyweight, a strap or another person to perform your stretch), and should instead be doing active stretches (relaxing the muscles you are trying to stretch and using another muscle to initiate the stretch). For example, an active calf stretch requires sitting down with your feet in front of you and arms at your sides, slowly flexing and pointing the foot. “Fitness is not just about muscles, it also includes your nervous system,” says Nadav. “Passive stretching will not hold tension and will not protect a joint if you hit the pavement. A much better approach is to focus on active stretching.” Using poor technique Practice doesn’t make perfect. Perfect practice makes perfect. And if you are not lifting with good form or trying to take on too much, then you’re setting yourself up for a mischief, while your progress will also be seriously hampered. Nadav says: “Everything we do is based on fundamental movement patterns. I’ve seen people squatting in excess of 100kg even though they cannot squat with proper form or alignment using their own body weight. You can build fitness and get stronger but don’t do it on stiffness and dysfunction, this is just a recipe for disaster.”

Simple ways to love your liver - 12 tips to good liver health

#1 Maintain a healthy weight It’s estimated that 60% of Australians are overweight or obese. And of those classed as obese, approximately 30% will have fatty liver disease, putting them at high risk of liver scarring (cirrhosis), liver failure and liver cancer. If you carry any excess weight around your middle, it can cause insulin resistance which often leads to fatty liver disease. Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102cm and women, less than 88cm. Exercising and eating a diet that’s low in fat and high in fibre, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver. #2 Avoid fad diets Fad diets that make your weight yoyo can put excessive stress on your liver. Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. These diets are usually lacking in essential nutrients and are not beneficial. Aim to lose weight at a healthy rate of ½ -1kg per week. Liver cleansing and detox diets should also be avoided. Contrary to popular belief, no particular diet is liver cleansing, but a healthy diet improves wellbeing. Take a look at our diet page and ask your doctor or dietitian to help you create a healthy and nutritious diet plan. #3 Limit your fat intake High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease. Keep your levels low by keeping your fat intake low. And of the little fats you do eat, make sure they’re unsaturated (poly- and monounsaturated fats). If a low fat diet isn’t working for you, speak to your doctor about medications that can help. #4 Drink alcohol in moderation Sensible consumption of alcohol is critical to your health. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as 20 grams of alcohol daily (only two standard drinks) for women to develop liver problems. If you can’t cut back, talk to your doctor about getting professional help. #5 Go for regular blood tests A blood test is the best way to keep an keen eye on the levels of fat, cholesterol and glucose in your blood – all of which are associated with fatty liver disease. Too much glucose can be an indication that you have Impaired Glucose Tolerance or Diabetes – in both cases you’ll need to carefully control your blood sugar levels through diet, medications and/or weight loss. Have you ever experimented with intravenous drugs? Did you have a blood transfusion, or organ transplant prior to 1992? If so, make sure you get tested for hepatitis C. #6 Quit smoking It’s been proven that smoking cigarettes is linked to the development of liver cancer. Smoking can also enhance the toxic effects that some medications (such as Paracetamol) have on the liver. Talk to your doctor, or ring Quitline to get help. #7 Get a jab Talk to your doctor about getting vaccinated against hepatitis A and B. If you choose not to get vaccinated against hepatitis A, make sure you avoid sushi, or raw/partially cooked clams, oysters, mussels and scallops, as these fish often live in hepatitis A-contaminated rivers and seas. If you choose not to get vaccinated against hepatitis B, practice safer sex. #8 Ask your doctor Mixing medications is never advised without seeking advice from your doctor or pharmacist. This applies to herbal supplements as well as prescription and over-the-counter drugs. Some medications require the liver to work extra hard to metabolise them, and taking too many medications at once can damage the liver. Some herbal supplements can actually be toxic to the liver, such as kava, comfrey, chaparral, kombucha tea, pennyroyal and skullcap. Read our common toxins page for more information. #9 Protect yourself Practice safer sex and protect yourself from hepatitis B. Unlike hepatitis B, hepatitis C isn’t classified as a sexually transmissible infection, but if there is a chance of blood to blood contact, you should practice safer sex. Less commonly, toothbrushes, razors and other personal care items can also transmit hepatitis B or C, so don’t borrow, or share yours with anyone! #10 Be aware of drug risks Some illicit drugs and the chemicals they are mixed with can be toxic to the liver. Intravenous drug use is also commonly known to transmit hepatitis B and C. If you currently use intravenous drugs, don’t share needles – take advantage of a needle exchange program. #11 Don’t ignore your liver If you’ve been told that something is wrong with your liver, ask your doctor for a referral to a liver specialist (hepatologist). You might feel fine, but the signs and symptoms of liver disease and hepatitis are not always present. #12 Take care with tattoos and piercings If you’re keen to get a tattoo or a piercing, take extra care to find an establishment that is clean and adheres to meticulous sterilisation practices. Want to learn more about your liver? Understand what makes your liver so important, try our liver-loving recipes, read more diet tips and make sure you get plenty of exercise.

Back to Basics

In the ancient civilizations before the birth of conventional medicine, one of the most common ways of treating people was by performing a variety of therapeutic massages for different ailments. A blend of herbal oils were poured on the skin and special techniques were used to release stress and tension. These techniques vary depending on what the imbalance is.

Long sweeping strokes is to warm and soothe the muscles while fast friction is to breakdown tension so is the kneading and pounding. Today in the east the practice of applying pressure on certain points of the body have also proven to be so effective that there is usually no need to take a painkiller, if suffering from any type of muscular ache.

One of the most beneficial types of massages is a back massage. A back analysis can also be done if the massage is given correctly to check for congestion or imbalances in the organs or other areas of the body. A good back massage should be relaxing yet uplifting. The pressure should be firm and tight muscles must be targeted correctly so as to avoid future complications.

It is very important for people to get massages done regular as a way of taking care of their over all health. People of the ancient times understood massages to be a necessity and not just a luxury unlike today. It is a preventative measure for any diseases or imbalances that may be caused due to stress. There are many spas and massage center in every area that offer massages however please make sure that you book in with a qualified therapist to obtain maximum results.

From all the different types of massages to choose from give your self at least an hour every 2 weeks to maintain overall balance and wellbeing.

Crystal Therapy

Crystal Therapy is performed by placing gemstones and crystals on various parts of the body to facilitate healing. Different gemstones and crystals have different energy vibrations/frequencies and its these vibrations that provide the healing effect. Different gemstones have a different effect on the body and mind. They can be used directly to the place that is experiencing discomfort or can be placed on the respective chakras. They can also simply be carried or worn as jewelry.

People are instinctively attracted to stones that their bodies need. This is usually the first step in the healing process. If you are faced with having to deal with any type of physical or mental disease or disorder, holding on to gemstones for that particular issue is prove to be quite helpful to you. The healing process will speed up significantly and you will experience an over all calm and inner peace.

They are also fabulous to give away as gifts.

For those interested in the history of crystal healing, research states that the practice of using gemstones for healing originates from Egypt thousands of years ago. Others believe it is even older, beginning in the ancient civilizations of Atlantis or even Lemuria. Most major religions of the world also tend to talk about different stones and its significance to man. Where ever it began, the one thing that is most important is that the benefits of these nature's gifts has helped heal civilization through all age of time.

Go grab some crystals for yourself today and see the difference. Here are some suggestions:

• Amethyst: sedative energy, stability, strength & peace.
• Aquamarine: courage, intellect, protection.
• Citrine: positive energy, warmth, joy, optimism.
• Garnet: commitment, devotion, love, stability.
• Jade: harmony, peace, confidence.
• Lapis Lazuli: knowledge, wisdom, perfection.
• Malachite: loyalty, fidelity, reasoning ability.
• Peridot: healing, protection.