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5 Common Workout Mistakes

5 Workout Mistakes To Avoid Exercise in general is great for your overall health and fitness and no doubt, there are far too many people that are very sedentary and don’t get any exercise with the exception of walking from the couch to the refrigerator.  But this article is not about them.  This article is for those who are already participating in some form of exercise program.

Are these 5 common workout mistakes keeping you from getting the body you’ve always wanted?  Find out what the 5 most common workout mistakes are and how to correct them.

Here are 5 common exercise mistakes I see people making all the time in the gym.

Mistake #1: Doing too much cardio
Day after day, week after week, month after month, year after year, I see the same people tearing it up on the cardio equipment in the gym.  They’ll spend a good 30-60 minutes a day, sometimes longer,  either on the treadmill, elliptical machines or stair climbers.  Rarely do I see these people in the weight room, and if I do, they don’t put as much time and effort into strength training as they do cardio and wonder why they can’t lose their belly fat.

What you should do instead: 
While cardiovascular exercise is beneficial, what it doesn’t do is give your body shape and keep your metabolism revving long after you’ve exercised.  I too was once a cardio queen, and could not understand why I wasn’t getting leaner and shapelier from all the marathon cardio sessions I was doing.

30 minutes of cardio a day is all you really need 3-5 days a week.  When you are in the gym, spend 30 minutes strength training focusing on a body part and 30 minutes of cardio.  Doing this, you’ll get the most out of your time.

You can also do interval training (aka HIIT training) in lieu of traditional cardio provided you don’t have any injuries.  HIIT training will not only get your heart rate up, but you will be burning more calories in a shorter period of time over conventional cardio.

Be sure to add at least 30 minutes of strength training to your workout schedule 3-5 times  or 1 hour of strength training 3-4 times a week.   Strength training is what builds metabolic muscle and gives your body the shape you’re looking to have.  Without this key piece, all the cardio in the world isn’t going to give you the body you’re looking to have. 

Mistake #2: Not challenging yourself
More often than not, most of the people I see working out aren’t challenging themselves.  Actually, they’ve been doing the same workout “routine” for years, using the same weight, same amount of sets and reps.  You may as well be sleep walking through your workout.  Not changing up your workouts is what creates the dreaded plateau which keeps your body stuck in a rut.

What you should do instead:.
If you’ve been doing the same workout for more than three months, it’s time to change it up. Change your tempo, rep range.  Try a variety of super sets or tri-sets.  A small change can make a big difference. 

Another thing you can do instead is try a new workout program or what I like to call a  ===>  “Fitness Game Plan.

Mistake #3:  Using weights that don’t challenge you, aka, lifting too light.
Another mistake I see people doing is using weights that are too light for them.  This is true of both men and women.  If you can do more than 15-20 reps without any effort, you’re not lifting heavy enough. 

What you should do instead:
You should be using a weight that challenges you, that makes you grunt squeezing out the last 2-3 reps, and depending on your goals, should be working somewhere in the 5 – 15 rep range.

Mistake #4: Lifting too heavy
I love lifting heavy and so does my ego.  I love the challenge.  I also make sure that when I lift aggressively, I am lifting with correct form and that I am working the muscles that should be worked.  I can’t begin to tell you how many times I have watched people in the gym lifting weights they can’t handle.  Their form is so sloppy that they’re not even close to working the muscle that should be worked.  It becomes more about working your ego than your muscles.  Guys, you need to take your ego out of the equation.

If you’re lifting more weight than you can handle and not putting on the muscle you’re looking to gain, you’re simply not fully contracting the muscle(s) you are looking to target.  Not only that, but over the long haul, you can set yourself up for an injury.

What you should do instead:
While you’re lifting, focus on thinking about your muscles and what you are feeling.  Be aware if you are feeling your muscles fully contracting and getting a full range of motion.  If not, drop the weight by 5 pounds and focus on your form and really squeezing your muscles.  I promise you’ll get better results and gain more muscle.

Mistake #5: Not working out with intensity
If you’re spending more time chatting with your friends or chatting on your cell phone or reading while you’re working out, you’re not paying attention to what you’re doing and you’re not working out intensely.  If you think it’s just women who are guilty of this, think again.  I see plenty of men doing this too.

Time and time again, I have watched people in the gym just going through the motions because they’re spending too much socializing in the gym or chatting away on their cell phones.

What you should be doing:
I know I’m going to get a lot of comments for saying this, but let me ask you this question….
Are your workouts like sex?  You certainly don’t want to be going through the motions, reading or talking on your cell phone while you’re having sex, so why go through the motions when you’re working out? 

Working out is a lot like having sex.  Just as you should be focused on what you are doing and feeling while you are having sex, think of it in the same way while you’re working out.  You should be focusing on your workout.  Are you really squeezing the muscle you are working?  Are you grunting and sweating while you’re working out?  Are you really pushing yourself as hard as you can?  If you answered no to any of these questions, or not sure, you’re not working out with intensity and not getting results and, chances are you’re probably not having good sex 😆 …. oh and by the way…. being physically fit can greatly benefit you in the bedroom 😉

Get my 12 Week  Fat Loss and Workout Program to learn more about how to get better results from your workouts ===> TransformationOver40

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  1. 2 Comment(s)

  2. By Patricia | Reply

    I have a friend who does Julian Michael’s routine lots of weights and she is very heavy. Not sure what she’s doing wrong but weight lifting isn’t helping her.

  3. By sharifitness | Reply

    Patricia, your friend may be making one of the 5 mistakes listed in this article or may be doing a program that’s not the right program for her. You may want to share this article with her 🙂

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