You may be new to the gym, or you may have been going for years, but there are some mistakes that even seasoned trainers make again and again. If you’ve reached a plateau in your training or you’re not getting to where you want to be fast enough, there’s a good chance that you’re making at least one of these mistakes.
1 You always stick to the same workout
Change your program after four to six weeks, otherwise you get into a pattern and you stop producing results because your body has hit a plateau. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.
2 You copy the hardcore gym members
It’s easy to think that to get as ripped as the biggest guy in your gym, you have simply to follow his lead. The problem is that without knowing what someone else’s fitness aims are, copying them could land you with unexpected results or an injury. The best solution is to read magazines and do your homework before you hit the gym. Be careful who you take advice from, because some fitness instructors are not highly qualified and won’t necessarily know what is best for you.’
3 You go every day
You may be someone who can’t do anything by halves, but working out every day is not sustainable – either physically or mentally. If you go every day you won’t be able to maintain a useful intensity and you’ll get bored, It becomes a chore and you’ll start missing sessions, beating yourself up about it and losing motivation. Incorporate proper rest days into your schedule.
4 You use the gym for socializing
Go to your gym often enough and it starts to feel like a second home. This is a dangerous moment. For a lot of people who go every day it becomes their social life, They chat for half an hour and their training suffer, then they go to the restaurant afterwards and suddenly they’re at the gym every night – but how much work are they actually doing? So get your priorities right. The gym is there to burn calories and get you fit and looking good.
5 You exercise aimlessly
Exercise is enjoyable for its own sake. But once the high of bashing out monster reps on the bench press wears off it can seem a bit pointless. Keep short-term and long-term goals in mind to keep you motivated, and chart your progress. A short-term goal might be to improve your treadmill speed by a notch. It’s a good way to keep yourself working towards your long-term goal, If you can’t think of a long-term goal, it’s the gym staff’s job to help you find one.
6 You only train on your own
Single-minded focus is commendable, but all top athletes use training partners to keep them going and push them to the next level of performance. Ideally you want someone who’s got the same goals as you and whose strength and fitness levels are just a bit better than yours, You’ll be pushed in every session and each will make sure the other goes to the gym.’
7 You never take a break
Slavishly following a workout plan for a whole year is likely to lead to burnout. If your training is getting stale and you’re not getting anywhere, take a break – but do it properly and have a couple of weeks off. It gives you what you need for a total recovery of your body and your mind, because boredom is the biggest killer. If you go on holiday, you don’t have to pack running shoes. Treat it as a way to reward yourself and help you reach your goals.
8 You beat yourself up when you have a bad session
Even the most motivated and energetic gym-goer can have a really crap training session. There’s often no real reason: your body just isn’t up for it. Don’t imagine that you’re going backwards. Sometimes you don’t feel great, but just being there is enough. People who are hard on themselves and start to feel negative about it tend to eventually stop going to the gym altogether.
9 You confuse a tired brain with a tired body
A tough day at the office leaves you shattered and in no mood for the gym, so you go home and try to get an early night but end up with a bout of insomnia. If that sounds familiar, you may need to separate mental and physical fatigue. People think they’re tired when all they’ve done is sit at their computers. Their brain is knackered but their body is keyed-up and ready for exercise. By going to the gym, you’ll get your energy levels surging and de-stress yourself in the process.
10 You work through colds
It’s often said that if you exercise when you have the beginnings of a cold, you’ll work it out of your system. This is nonsense. When you train you weaken your immune system because you ask it to repair the muscles you’ve damaged in order for them to get stronger. If you’ve got a cold already, lowering the immune system is going to bring that cold on even more. If you’re feeling ill, eat well and take two days off to recover so you’re fully fit to begin training again.
11 You stick to the machines
You’ve reached a plateau and are struggling to move that pin on to heavier weights on your favorite machine. But your body knows its limits better than you do and has shut down growth in the muscle group you’re targeting because its supporting stabilizing muscles aren’t strong enough. The best way to work stabilizers and make your other muscles work harder at the same time is to replace the weight machine with dumb-bells. You can get a lot more from dumb-bells because their movement is not restricted and they work both sides equally.
12 You don’t warm up specifically
Running on a treadmill for ten minutes won’t warm you up for a set of chin-ups. Try matching the warm-up to the muscle group – rowing is good for the upper body. Then do two light sets of 12-15 reps before you do your work sets. The same applies to cardio workouts. Warm up at 30-60 per cent of race pace.
