The 4 Biggest Workout Mistakes Fitness Newbies Make…
How many times have you forced yourself to go to the gym day after day on a consistent basis, without seeing any results? That is insane.
Call a workout mistake anything you want, like a blooper, a blunder, a snafu, a botched attempt, inaccuracy of training methods, misapplication of proper form and technique, whatever. If you’re not getting results, you’re making common workout mistakes that need to be prevented from here on out.
If you’re not seeing results than you should stop doing whatever it is you’re doing. If you’re not getting the results you’re looking for, perhaps you need to switch some things around. Or perhaps you’ve been committing one of the 4 workout mistakes listed below. Committing these boo-boos are going to impede your success and performance.
- You fail to warm up and cool down.
Because we are not wild animals living in the forest, we need to make sure we get the body prepared for a successful and effective workout. It’s similar to eating food. When we eat food there are synapses that are sent from the brain to the stomach notifying it of what type of food it will be receiving. Amazing isn’t it? Well it’s the same thing when we workout.
It’s important to get your blood circulation moving throughout your body which increases oxygenation and tells your body something is coming. This allows your muscles to get blood flow and stimulation so that you do not get injured as easily. Once you’re injured it’s a downward spiral. You lose the habit, then you start to lose muscle and gain weight, then you lose motivation and before you know it, you’re another out of shape failure who’s making a new years resolution. Don’t be one of them.
- You don’t change your workout routines.
Lots of times there is what’s called a hard gainer plateau. That means your body gets used to the stimulation and constant wearing of your muscles in a certain way. You must change your gym habits and workout routines if you want to see results. It’s called muscle confusion. This can be a problem for people because exercises start to get easy, they see no results but they feel good inside because they just went to the gym. Their metabolism never changes because they don’t push themselves. It’s also hard for people to change their workout routines because that means they will have to learn how to use new gym equipment and exercises. Using new weights in different ways can be difficult. There are two benefits to switching up your workout exercises every 3 weeks.
The first is that it keeps your workout more fun and more challenging. That alone keeps you more motivated to even make the drive TO the gym. The other benefit of changing your gym workout routines is that you’ll see better results. Granted it will be harder and more challenging but you will love how you feel and how you look. What can be more motivating than gaining 5 pounds of muscle in a month or fitting into your skinny jeans for the first time in 10 years? Think about it.
- You fail to improve on each workout.
Along with doing new, fun and interesting workout routines it’s always important to make sure you don’t plateau like many hard gainers do. It’s critical to have a fitness goal you attempt to meet each time you workout. So as you are changing your workout routines every 3 weeks, you should also be increasing every time you go into the gym. That means either increasing the amount of weight you lift or increasing the amount of reps you do with the existing weight. So what does that look like? Let’s take bench press as an example.
Say last time you were working out, you did 3 sets of 10 reps at 100 pounds. This time you could either do 3 sets of 10 reps at 105 pounds, OR if you’re looking to get more lean and shredded you could do 3 sets of 12 at 100 pounds. Depending on what you’re looking to accomplish, either getting bigger and adding bulky muscles or getting leaner and more cut and defined, you change your workout accordingly. Just don’t stop. Always progress.
- You’re not on top of your supplement game.
Avoid supplements that have not been around for longer than 3 years, period. Diet is key to getting the body you want. The supplement industry goes in cycles promoting the same styles of products as it did in the past. If you follow the supplement industry you can see what the trends are. Just like quick fix diet pills that get pulled off the shelves by the government because they could kill you, supplements are no different. Granted they are not as extreme and might not kill you like some of the diet pills did a few years back but they have long term degenerative effects. Remember you are not your body, but your body is your temple. Treat it right and be wary of supplements that have not stood the test of time. Personally, one of my favorite supplements post workout is a natural substance called MSM. You can learn more about it by searching it on google.
The 3 Biggest Exercise Mistakes People Make:
The two biggest exercise mistakes people make is
- Not warming up before exercising
- Not mixing up their exercise routines
- Using incorrect form or technique
Making these exercise mistakes while training seems to happen a lot and can really put a damper on your success in losing weight or gaining more muscle mass. It’s critical you don’t make these exercise mistakes. I would say from the list above the biggest bonehead workout mistake is not mixing up your workout routines. The consequence of not rotating your workouts is either injury or plateau.
Are you making these workout mistakes:
The biggest workout mistakes I see people making are
- Over training
- Not keeping a log book
Now you wouldn’t think these are workout mistakes worth noting but they are HUGE mistakes. Don’t fault yourself too much if you happen to commit one of these faux pas.
If you over train your muscles you will never see results. Weightlifters make this oversight all the time. It’s a total misconception about how the body actually works. Over training makes you weaker, not stronger. If you don’t correct this error in mentality, you’re not going to get the body you want.
Your body needs rest and recovery time in order to grow and build up again. You’ll never gain size or strength if you make this workout mistake. Also another workout mistake is not writing down everything you’re doing in the gym. There’s no way to remember every single exercise you do, how much weight you do, how many reps you do, the time in between reps etc. Write it down so all you have to do is improve on each workout. Don’t make these two critical workout mistakes.
2 Fitness mistakes I hope you’re not making:
Here are some of the biggest fitness mistakes I see people making:
- Not doing enough compound exercises
- Not doing any cross training
Compound exercises are critical to reach a higher level of fitness and health in your life. A compound exercise is an exercise in which you are using your entire body to perform the exercise. An example of a compound exercise is doing squats while doing curls at the same time.
You’re using both your upper and lower body all at once. You wouldn’t think that not doing cross training is a fitness mistake but it’s critical do do yoga or stretching, cardiovascular exercises as well as weightlifting exercises in order to stay fit and healthy.
Not only should you do these 3 fitness exercises as your base but make sure to engage in sports and other activities as well to round out your fitness routine. If you do all this you’ll avoid making these fitness mistakes.