Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy! Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If your program says that you need to perform 3x 15 of an exercise and are able to complete 15 repetitions easily, then the weight is too light.
On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy. The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.
Remember: There is a time and a place for CONTROLLED cheats when it comes to form where you appear to throw and jerk the weight around with a shortened ROM. Just because this is how it appears, it doesn’t necessarily mean the person in loosing contraction and control of the movement, instead, it’s a more advanced form of exercise.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 6 weeks.
Remember: Some people LOVE routine. This isn’t a bad thing. However, if this is you, why not try having 3 different programs designed and rotate every 6 weeks between the 3. Yes, they are the same, however some change and variety is better than none at all.
Mistake 3: You don’t warm up
Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance and helps lower the risk of injury. Your warm up should last 5-10 minutes.
Remember: Your warm up should be selected based on the type of training you are to perform during your conditioning phase. I LOVE ROM and Mobility styles of warming up over simply jumping on the treadmill or spin bike before a weights session.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy.
Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.
Remember: As I said earlier, just because the PRO BODYBUILDER appears to be heaving the weight around doesn’t mean you should too. Keep in mind that they have been conditioning their bodies for many years and have usually mastered the ability to maintain tension in the muscle and execute fast movements at the same time. This is itself requires practice, slow and steady progression and coordination.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it?
Why rush to the gym if no one is waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
Remember: On the flipside working out with your mates can be dangerous too as a little thing called EGO can start to creep in and make you want to out-do your last attempt ;)
Keep yourself and your training partner safe at all costs! I am so passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.
Don’t know where to start when it comes to exercise? That’s where I come in.
Leave me a message below today and I will get you started on the exercise program that is right for you!