Stroll through any gym and you will notice many mistakes. Mistakes that waste time, put people in danger and are just plain crazy.
Maybe you even make a few of these mistakes yourself. By avoiding these common blunders, you’ll put yourself on the fast track to results.
Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right? The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don’t warm up
Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster. The best way to avoid injury and to see results is to work with me, your trusted source on fitness, nutrition & lifestyle.
I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.
Brien Shamp brings you 22 years of experience as a Body Transformation Expert, Personal Trainer, Nutrition & Lifestyle Coach, Massage Therapist, Strength Coach for College & Pro Athletes and Reiki Practitioner. In 2011 he was nominated one of the top ten trainers in the country. Brien has a degree in Biomechanics from UC Davis and extensive graduate studies in Exercise Physiology from SF State. Brien won first place in the Met-Rx World’s Best Personal Trainer Contest in 1999 and was nominated Best in the Bay by KRON 4 for Weight Loss in 2009. He is an active author in Parenting on the Peninsula, Ms. Fitness Magazine and his FREE Blog with thousands of subscribers at www.BrienShamp.com.