Have you been going to the gym religiously but are frustrated with the lack of results? That could be because you're unintentionally sabotaging your workout.
Getting to the gym or setting a time to exercise at home is only half the battle when it comes to an effective workout. You also need to have a plan in place. Most people don’t have all day to spend at the gym so you need to make every minute you have count. Here are 5 common mistakes you should try to avoid while working out.
- Hanging out at the gym: How many times have you seen people socializing or talking on the phone between exercises. Not only are you wasting your time chatting when you should be exercising, but you’re also giving your heart time to slow down. Studies show that if you can keep your heart rate elevated between sets or reps of exercises, you will burn more calories, both while at the gym, and for hours afterwards.
- Mistaking the gym for the library: Intense cardio workouts, especially interval workouts, burn the most calories. So why do so many people spend time on cardio equipment reading books or magazines. Reading takes your mind away from your workout so that you inevitably move slower. Swapping your magazine for upbeat music on your mp3 player will make a big difference in the calories you burn.
- Improper or no instruction. Many new exercisers are embarrassed to ask questions at the gym. Instead, they watch others and try to mimic their moves with dumbbells or weight machines. The problem with that is you can be using bad form. Improper lifting techniques will not only minimize your strength gains but could possibly lead to serious injury. Most gyms will allow you one free session with a trainer who can familiarize you with all the equipment. Take a notebook and write down all the information you receive (i.e. proper arm placement, proper foot stance, etc.) so you can refer back to it later.
- Sticking to a tried-and-tested routine. You may have the best weight routine on the planet, but after about 4 weeks, your body will be used to it and it will no longer be as effective for you. Muscles quickly adapt to a routine so if you keep exercising them the same way, they will eventually stop working as hard and your strength gains will diminish. You can change the amount of weight or the reps you're doing, or even find new exercises for your different muscle groups but the point is to confuse your muscles into doing something new so they can begin working hard again.
- Eating Post-Workout Feasts. Yes, you put in a good workout. And yes, you should replenish the nutrients you’ve lost with a post-workout meal or shake. But that doesn’t mean you should go overboard and over-eat. Many people see going to the gym as a free pass for indulging in high calorie foods. An hour on the treadmill burns roughly 600 calories. Eating a large muffin or even a large gourmet coffee will add those 600 calories right back on. So if you’re looking to lose weight by going to the gym, you’re really doing yourself a disservice.
Being aware of the above mistakes will help you realize your goals faster, and in an age where a 24-hour-day is not nearly long enough, making every minute at the gym count is key.
The copyright of the article Making Your Time at the Gym Count in Fitness is owned by Andrea Chrysanthou. Permission to republish Making Your Time at the Gym Count in print or online must be granted by the author in writing.
