10 most common fitness mistakes

10 most common fitness mistakes

And how best to avoid them

We all want to start any new exercise regime with gusto and enthusiasm, but in many cases this excitable enthusiasm equates to a lack of results and ultimately the end of the journey.  Here is a list of the most common mistakes and how you can avoid them without too much trouble.

  1. Starting too hard – many people try to sprint before they can even crawl, its much better to start off slowly and let your body adjust to the change in activity.  You’ll make more progress in the long run and you’re a lot less likely to injure yourself in the process.
  2. Fluctuating effort levels – this one is easier said than done, but try to maintain a consistent level of exercise, try to commit to a ‘realistic’ and achievable regularity.  Five times one week and once the following week is not good for the body when you are beginning any new program not to mention the damage to your motivation.
  3. Dehydration – plain and simple, you don’t drink enough water. We should all be drinking about 2 litres of water a day and even more on those days where you are more active. Try to drink a little when you first wake and carry on drinking small amounts throughout the day rather than drinking two pints of water before going to bed and risk peeing throughout the night like a newborn baby.
  4. Eating too much – exercising regularly doesn’t give you a free pass to eat huge plates of pasta, you should definitely be eating carbs after any exercise but moderation is the key. You should still eat if it is late but just eat less.
  5. Eating too little – not eating after a workout can have a huge effect on the body but unfortunately not for the better.  Many people believe that your body will feed off your fat storage, for the majority of people this isn’t the case. Eating afterwards will steady your blood sugar levels and help you burn more calories in the long run.
  6. Lifting the wrong weight – To ensure you are lifting the correct weight you should follow a sensible guide to the amount of repetitions to perform, here is a quick rule of thumb for the amount of repetitions you should be doing based on your goal:

    Toning and firming: 14-18 reps
    Muscle building: 8-12 reps
    Strength: 6-8 reps

    If you can easily exceed these numbers then the weight you are lifting is too light, if you struggle to reach these numbers then the weight is too heavy.
    If you can manage to do another repetition then DO it!

  7. Lack of change – to keep progressing and avoid the plateau that so many people experience you should change your routine every 4-6 weeks. This will not only keep the body on its toes but also prevent boredom from kicking in.
  8. Lack of knowledge – too many people think they can just wing it and do what they think is best – always try to get advice, a personal trainer would be best but if you cant afford that try the gym staff or the internet.
  9. Wearing old trainers – trainers are probably the most important piece of kit in your bag, you don’t need to go to your local sport shop and buy the most expensive trainers on the shelf but you should certainly invest in a pair of shoes that match your activity, if you plan to be running a fair amount then investing in some running shoes could save you LOTS of pain.
  10. Reading magazinesquick fix routines DON’T WORK – any magazine article that claims 5 minutes of crunches a day with a SPECIAL breakfast will give you a flat stomach is rubbish!  If you are going to follow a program from a magazine then follow it 100%, often people just take snippets of advice and wonder why they don’t get the results, if ever you’re in doubt speak with a professional.

These are the mistakes that all personal trainers hear on a regular basis, if you are guilty of any of the above then please investigate further by speaking to a personal trainer or other fitness professional – you will achieve your goals if you do it correctly.

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