A person who implements exercise on a regular basis is going to be the person that will see great results when it comes to getting into the best shape of their life.
Whether you want to lose weight, build muscle or do both, you’ll need to start taking your training seriously.
But it’s important to know that the only time exercise will work well for you is when it is done properly.
However, the reality is that most people have absolutely no clue what they’re doing at the gym. You’ll often see people performing exercises that provide little benefit in terms of losing weight or building muscle.
To get the most out of your gym sessions, you must take the time to educate yourself on the mistakes that need to be avoided. Here are five of the most common mistakes that people make at the gym. Knowing these training mistakes will help you make your workouts a lot more productive.
1. Being Lazy At The Gym
Although walking through the gym door is probably hardest part, it is only the first step toward your goals.
Unfortunately, you’ll often see people just lazing about with no focus at all and half-heartedly moving from one form of exercise to the next. They’ll also take extended breaks, playing around with their mobile phones and having long chats with their mates. Then they will stroll out feeling like they’ve had a really productive session.
Believe me, if this is the attitude that you are going into the gym with, then you are completely wasting your time.
You might as well save yourself the effort because you won’t be getting any sort of results with this mentality. You need to get into the gym, complete an intense workout session and get out. Simple, effective and most importantly, efficient. There is no way around it.
2. Taking It Too Easy
You’ve probably heard of the phrase… ‘no pain, no gain’.
Well, the reality is that this statement is very true when it comes to working out.
If you really and truly want to see the best results at the gym then you have to put in the necessary effort. If you have two different workout plans… go for the one that’s a little harder.
I’d recommend that you focus on doing exercises that workout your whole body.
You should minimize the exercises that don’t effectively help you lose weight or build muscle.
Some exercises that you might want to minimize for the sake of maximizing efficiency include forearm curls, bicep curls, ab crunches, and calf raises. Isolation exercises will only work a single muscle group.
As a beginner, the fastest way to get the best results in the shortest period of time is to perform compound exercises. Things like squats and deadlifts are some of the best workouts that you can do to not only help shed excess body fat but also build up core muscle strength.
If you analyze the workouts of the people who have great abs, you’ll notice one similarity and that is that they rarely do isolated ab exercises such as sit-ups or crunches. Instead, they focus on doing full body exercises and follow a strict diet to help develop abdominal strength and shed excess fat.
3. Not Stretching and Warming Up Properly
Prior to doing any kind of strenuous and intense exercise, it is important to warm up. This will help to reduce injury and maximize your performance.
Warming up isn’t even hard, all you really need to do is take a brisk walk on an incline treadmill for about 5 to 10 minutes, or you can do any other light form of exercise that you like.
It is really important that you never burn yourself out because you need to remember that this is only a warm up.
The main goal of a warm up session is to increase the temperature of your body and prepare your muscles, joints and CNS for the workout to come.
I hope you can see how simple but crucial it is to do a proper warm up session prior to your main work out routine.
4. Not Doing Exercises With The Correct Form
When it comes to exercises, form has to be your number one priority. The weight always comes second. Any decent personal trainer will tell you that this is the most important aspect.
Believe me, nothing is more important than taking the time to learn the best form for each exercise you perform.
If you’re lifting 200 pounds with terrible form, you’re really not optimizing your gains compared to the person that’s lifting only 20 pounds but with perfect form.
How much weight you’re lifting isn’t really the main concern. Aside from avoiding injury, your priority is to ensure that you are lifting with proper form. Do this and your strength will increase with time.
You can consider investing into a personal trainer who will be able to teach you everything that you need to know in terms of proper mechanics.
If you can’t quite afford a personal trainer, then ask someone credible for advice. You’ll find that if you ask nicely, more people will be willing to help out
Another helpful resource is YouTube. There you’ll find many great videos from people who actually know their stuff.
Another thing to note is that you should not be afraid to lift weights if you’re a woman. Instead of looking like the hulk, you’ll actually lose fat more efficiently.
5. Over-complicating The Gym Routine
At the end of the day, exercising at the gym is really simple. The most difficult part is to just show up; so if you can muster up the courage to do that then you are well on your way to getting ahead.
There is nothing hard about doing the exercise itself. Most people really just overwhelm themselves by making such a massive deal out of exercising. As Bruce Lee said, simplicity is the key to brilliance.
They honestly believe they have to spend hundreds on getting all the latest and greatest workout equipment and nutritional supplements, before they even step into the gym.
These people will often spend months on end reading up on all the knowledge out there and all of this actually hinders the person from taking action. At the end of the day you can have all the knowledge in the world but if you don’t take action you will never get any results.
So please note that ultimately your workout routine doesn’t have to be complicated at all. And you don’t have to change your workout on a weekly basis in order to confuse your muscles. Just show up to the gym on a consistent basis… do the workouts and go home.
If you can avoid these simple but common gym mistakes, there’s nothing in the world that can stop you from getting into the best shape of your life.