Here is a list of the major things that will have a big impact on results.
Not being present.
Especially if you don’t have a regular fitness routine, it’s very easy to be somewhere else in your head. Sit watching TV or reading a magazine and go through the motions. This will lead to an ineffective workout and not take you towards your goals as quickly as if you were engaged with what you are doing.
Thinking turning up is enough
Just being in the gym doesn’t do anything. You have to work! Intensity is the key to results. The harder you work, the better your outcomes.
Going heavy too soon
Related to the previous point, going too heavy, too soon, is a common mistake. Men are generally the biggest offenders here. Call it ego, an inflated sense of capabilities, or the desire to impress the ladies, but all too often this is what you’ll see if you walk into any public gym.
Lightening the loads is one easy way to tidy up a lot of training technique straight away, and will save a lot of injuries (and forced time off training as a result). When you enter the gym, leave your ego at the door, start light, practice the proper form and gradually progress the weight.
Doing cardio before weights
To lift weights you need to be fresh, co-ordinated and mentally engaged. Meanwhile, cardio is very monotonous and repetitive. Often performed on a machine, making it impossible to do it wrong. Do weights first and finish off with cardio. Technique and safety are not as great a concern during cardio, so you can afford to be a little tired.
Neglecting to stretch and warm up
I know we’re all pushed for time, but this is the number one reason people get injured in the gym. You’re better off losing 5-10 minutes of every session to properly warm up and stretch than losing months due to an avoidable injury.
A proper warm up should aim to:
- Mobilise your ‘tight’ areas like hips, thoracic spine, shoulders, ankles
- Activate important and often inhibited muscles like glutes (your butt)
- Increase core temperature
- Excite the nervous and hormonal systems.
Check in with yourself to make sure you’re avoiding these 6 mistakes, and if you are, look at fixing them and watch your results take off.