Avoid these top 6 mistakes made in the gym to see your results soar!
As a personal trainer and gym advocate most of my life, I have come across the most bizarre things and the greatest things in the gym. One thing I know for sure is that there are common subconscious habits that many people make that hinder their success. The following are the most common mistakes that I have noted over the last 25 years that can be easily avoided.
- Improper form- this is the number one mistake I see people make with weight lifting. Often times people think it’s simple to lift weights or common sense, but what the don’t realize is that they are risking their body to injury and wasting their time and effort. If people really knew the proper range of motion of the muscle, then weight lifting should be simple. However most people do not study muscles and ligaments unless they are in that field. A simple bench press move can be deadly to the rotator cuff muscles if not held at the right position over the chest. Similarly, if the weights are brought down too low to the chest with a bench press, it can cause injury to the muscle and create a set back to results.
- Lifting too much or too little weight- many times a person may think they should be able to lift a certain amount because of their size and strength with lifting at their job, but lifting weights is much different than moving furniture or lifting a heavy box. Lifting too heavy without assistance is a quick way to get injuries to the muscle and ligaments. It is best to start lighter and add more weight if there isn’t enough of a challenge. A weight should be heavy enough to create a challenge and build up a sweat, but light enough to lift by yourself. Lifting too light can also be a setback to growth and advancement. If you have been stuck on the 10 pound dumbbells for the last six months, time to move up to the next weight category!
- Doing the same routine/exercises- once a routine becomes comfortable to preform, it is time to change it. Doing the same thing over again time after time, and expecting different results is Einstein’s definition of insanity and the quickest way to hit a plateau. It is important to change up exercises and routines so that muscles have a chance to grow and change.
- Only doing cardio or only doing weights- there is no way around this for both males and females! It is critical to the heart and fat burning success to burn calories by preforming some type of cardio at least 3 times per week. Doing cardio alone will also hinder fat burning and weight loss. Building muscle along with cardiovascular exercises boosts the metabolism and promotes healthier bones and joints.
- Over-training- Many times, when you are on a mission, you might take it too far. Working out every day or training muscle groups on consecutive days, can hinder the success of your work out. Our bodies need some recovery time to rebuild muscle fibers and to allow for change. It is important to have at least one rest day in the week where only light exercise if any is preformed. It is also important that the same muscle not be trained two days in a row.
- Making it a chore-Working out and exercise should not be a drag. If it is, it is more than likely that you will quit before you get a chance to see the results. Exercise should be fun and be a part of your lifestyle. If you hate the gym, find a sport, or something outdoors that incorporates muscle strengthening and cardiovascular improvement.
Most people make exercise and working out harder than it has to be-one of the reasons I became a personal trainer in Livermore. If you don’t think you can do it on your own, learn. Many books, fitness magazines offer helpful work out information and exercise routines to keep things fresh. Checking out a personal trainer can also be a great investment to your health and preventing injuries.
For more information call me at (925)960-1960.
