Gym mistakes happen and it can be encouraged sometimes. Mistakes are done mostly by amateurs or novice in heading in to the gym to workout. Mistakes can be a good teacher but it should be addressed properly as soon as possible to avoid any implications on body and health.

With so many pieces of gym equipment to choose from and permanent crowding around the squat rack, it is difficult to create a proper routine or getting a good warm up and all of the other components. To save your precious time, get faster fitness results, and prevent needless injuries, avoid the following mistakes when visiting the gym:

Withouts Training At All

Sometimes, getting to the gym is the biggest struggle of all. The gym can be an intimidating place, especially for the beginners, but heading in with a training program that fits your goals and seeking support from a like-minded community can be real confidence builders that can help you achieve the fitness results your desire.

Not Tracking Anything

Beginners never take notes. Without measuring anything will not give you an idea on what to improve. Record everything in your workout: what exercises you did, what weight you used, how many reps you did, etc. moreover, track your physique by taking photos and measuring your body weight, circumference, and body fat percentage periodically. This will highlight your successes and failures so you can adjust your exercise program and diet to upgrade your results.

No Warm Up

Beginners should have a comprehensive warm up filled with dynamic stretches, activation exercises, and movement preparation to help your body feel great and lift a lot of weight. Follow this warm-up routine.

Missing Workouts

Beginners skip workouts if they are feeling tired, sore, or lazy. They forget that the secret to building an amazing body is simple: consistency. Honor the commitments you make to yourself. If you decide to workout on Mondays and Thursdays, schedule it in your calendar and get it done. If that is too hard, cut your routine down to just one day a week, but never skip it. There is no better way to get amazing results than that.

Doing the Same Workout

It is tempting to stick with the same thing all the time — the same workout, the same order, the same weight. To achieve awesome results, you have to continually increase the stimulus on your body so you can build more muscle and burn more calories. Break your training program into 4–6 week phases where you focus on different aspects: strength, speed, hypertrophy, power, and more. In every phase, you should aim to increase your resistance and intensity from workout to workout to get continual results.

Way Too Much Cardio

You should avoid steady state cardio and focus more on high intensity interval training (HIIT). Increase your workout intensity, but lower your duration. Try something new such as kickboxing, circuit training, sprints and continue to switch things up to keep your body guessing. HIIT improves your hormonal state and your body’s ability to burn fat and build lean muscle.

Carbo Loading

Lower to moderate carb intake is the most effective way to get lean. Athletic performance is different than weight loss and training for body composition. If you are competing in marathons and triathlons you may need to eat a few extra carbs before your 2–8 hour workouts but if your primary purpose is to get a lean fit body, then stop eating carbs before your workout.

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