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Top 4 Mistakes You Make at the Gym

Top 4 Mistakes You Make at the Gym

Everyone makes mistakes, and that’s alright as long as lessons are being learned. The gym is no exception. Many people start a fitness program without informing themselves about diet, types of exercises or proper form. New gym goers assume they can work out instinctively and simply figure things out on their own, but there are enough gym fail videos that show otherwise.

1. Too much cardio and not enough weight lifting

This must be the most common mistake mentioned by gym trainers from all over the world. Most people go to the gym to lose weight, get fit and generally improve their physical condition. The problem is, when they want to shed a few pounds, their instinct is to jump on the treadmill and burn themselves up with cardio. Cardio exercises are indeed good and recommended for improving your health, but it’s not enough.

You spend energy, burn calories but you don’t really shape your body in any way other than losing some fat. Plus with cardio alone, you burn more than just fat. You also lose some muscle mass and this is why trainers recommend weight lifting. Yes, even for the ladies. Weight lifting and muscle training is what tones your body and makes you look healthy and fit.

2. Not learning proper form

Disciplining your body to maintain a correct stance during exercise is crucial for your health and often overlooked by a beginner. Incorrect technique can put a strain on the wrong muscle groups and this can lead to serious injuries. Don’t increase the amount of weight until you master form and technique. If you aren’t sure, don’t be afraid or too embarrassed to ask a trainer. They are there to help you learn and improve yourself.

3. Avoiding food before or after a workout

A lot of people believe that they should starve themselves, especially around their workout routine. Many falsely believe that eating before or after exercising will simply cancel out their hard work burning calories.

It is highly advisable to eat a proper meal, two or three hours before you start training. This meal should contain a good source of protein and complex carbohydrates with a low glycemic index. A great start would be to eat lean meats like chicken breast with brown rice or sweet potatoes. Having a nutritious meal before a workout will significantly reduce the risk of feeling dizzy or feeling too tired to finish the training program.

After the workout, it is recommended to have another complex meal which contains a good source of protein, fibres, vitamins, minerals, and a small quantity of carbs. This way you will recover the loss of nutrients that occurs during hard training and heal much faster. The faster you heal and power up, the faster you can go back to the gym.

4. Relying too much on the weight machines

Weight machines are great for training, but beginners tend to rely on them too much. Machines are limiting when it comes to weight lifting. They don’t offer any balance, or range of mobility. Incorporating too many exercises with the machines will slow your progress and eventually you will stop noticing improvements altogether. Training with free weights, however, will help you push yourself by allowing you free mobility and by activating the right muscles. A healthy training session should include free weight exercise, as well as a few exercises on the machines.

 

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