What’s up, what’s upppp, what’s uppppppppppp!
Sometimes knowing what you can be doing wrong is as useful as finding out browsing the net what you should be doing right. When it comes to working out to reach your goals, time and energy is results so you must do what is right for your body, subtract mistakes and time/energy wasters, and then maximize it by doing it consistently in a plan.
Just making a few easy mistakes could be impeding your results by months or more so as a fitness model and personal trainer, I am going to let you in on some mistakes you should avoid. I learned these from earlier making them on my own and fixing it. It cost me lots of time and energy and this article is to save you of that by knowing it now, so that if you happen to be making one or more of them, you can tweak your system.
Enjoy!
Top 5 Gym Mistakes…..Everrrrrrrrrr
5. Not carrying an adequate supply of water or using anything to give you an edge in it.
Usually anyone that is using the fountain here and there for a sip during their workout is usually not in great shape. Maybe their goal isn’t to be as lean as possible or look their best, but just to be healthier and feel better. If so that’s ok, but if you want to be in your best, leanest shape possible, this is a huge mistake. Why?
So many processes in your body occur when hydrated. Add in how much you lose while training, you are running uphill. So just sipping from the fountain here and there is hard to do to get 100 ounces of water in your system. Without doing this, you’re not burning as much fat, using nutrients as well, nor ridding waste from your system.
Your muscles improve and grow like a tricky flower, only in a certain climate and environment. Your muscles will not grow nor will you burn fat if not in the profit column of water intake. This is soooooo important.
Tip: To burn more fat, and build more muscle faster drink 100 ounces of water per day at least. Drink as much as you can during workouts and fo an added bonus, add green tea extract to your water daily. Lots of it.
4. Not Lifting “Heavy” Enough
Not saying to train like a powerlifter would, but most don’t lift challenging enough weight for their own bodies potential in fear of getting the bulky bodybuilder build. Do not be afraid of this. Your genes determine in how big you will get, most will not be able to get freakishly bulky unless they have a super planned out diet, training, rest, and supplementation regimen. Do not fear getting big. Stay in the 8-15 rep range and challenge yourself, always staying with good form.
This way, you will maximize muscle fiber usage and create the most muscle possible while you’re using weights. A big mistake is made using lighter weights to try and “shape” muscles. You can add in these exercises for variety sometimes, but to get lean muscle and look sexy, your bet is to challenge yourself with weights you can handle safely, yet be pooped after you’re done. So many make this mistake.
Tip: Learn cardio methods and dieting to reduce fat and show this lean muscle. Your goal is to lift heavy weight while weight training, and then burning off the fat with cardio while preserving the most muscle possible. Then use proven dieting methods in streaks to really shape your muscles and show your hard earned work you did by lifting heavy.
3. Taking Too Many “Unnoticed” Breaks.
If someone is using a machine or piece of equipment you want to use, a big mistake is standing there or sitting down to wait til you can use it. You’re definitely hurting more by allowing your heart rate to come down and allowing your bodies metabolism to not burn as much fat. You don’t have to go balls to the walls every single second but you’re best bet is to find a similar machine or change up your routine and do the exercise a different way not allowing your body time to think you’re done training.
Also, not listening to motivating music or working with a partner who is not on your level of goals or fitness is going to hurt you as well. If you prefer to train with someone as a partner, it is important to pick someone who is in either better shape than you, or someone who is a smart work horse. A big mistake made is friends training together because in a few months, you missed out on a world of fat burned and results.
It’s just a matter of your goals, if you want to have the body you dreamed of, it’s gonna take attention and you will be happy you did later.
These little mistakes can be fatalistic if done too often. And typically these mistakes can lead to routine very easily, so be careful and think about what your goals are.
2.Avoiding carbs and making the mistake of when to use them.
Carbs are tricky because they can be the sword that gets you the body you want fast, and also can be the sword that keeps stabbing you away from your goals leaving you wondering what you can possibly be doing wrong.
I can write a book on carbs alone but I will keep it to the mistakes made. The media will tell you to avoid sugars and starchy carbs like the plague because they effect blood sugar levels and store as fat easily leading to obesity. But what they don’t tell you is that when it comes to fitness, they are good and bad. It’s ALL timing….really…..
Your body uses carbs(complex or simple) differently for all situations. You just need to know when to use them. Use them at the right time, and here comes your abs, use them at the wrong times and you are wondering why you feel like you’re regressing after all this time spent in the gym!
Here’s a simple and effective tip to live by. ONLY eat simple carbs immediately AFTER weight training. This is it. The only exception can be on a cheat day if you do those, but even then they should be minimized. BUT after weight training, it’s different.
They boost muscle growth, burn fat, turn up metabolism, repair your muscles, pull in water to support an effective environment for muscle growth. This is only after you used weights. Protein drinks with sugars, carbs and protein is ideal here.
There’s a drink I use that has 35 grams of protein, 60 grams of carbs, .05 gram of fat and TONS of sugar in it. I would never drink this unless it’s after a workout. You are better drinking that then drinking 20 grams of prtein, 0 carbs, 0 fat and sugar free ANY day. Result difference is huge!
Besides that, stick to a diet of about .05-1 gram of lb you weight of complex carbs(brown rice,oatmeal,sweet potato,whole grain breads, etc). Look up complex carbs list if you want some more examples of what to eat.
Simple carbs should not be used after cardio sessions alone, I would do a protein only after just cardio and low calories and carbs. But weight training days are different.
Catch my drift? It’s all about timing…… learn this and you will increase your result with dieting at least 100%.
1. Over Training
Over training is unfortunately a huge mistake made most commonly in gyms. You’d think it would be UNDER training, right? 
. Nope, it’s over training. This doesn’t mean challenging yourself too hard or taking too few breaks or working out too long during your session. This simply means training body parts multiple times too close together without allowing adequate recovery time and rest while taking in the right nutrients like talked about above.
This is a common mistake everyone at one time has made, I made this mistake more than I’d like to talk about. But I learned from it. It actually pisses me off a little bit because if you love to train as a release besides your goals, that time of recovery can be agonizing. I guess this isn’t a bad problem to have, afterall, this is my goal of this blog for yrs is to let people see the addicting part of working out.
Everyone has it in them, and if activated, your life will change forever. Lots have already from my blog and I wish to have many more.It’s a real feeling that cannot be written, it is felt and there is no stopping it. Ok, back to over training.
An example of this would be to train your biceps on monday and then train your back on tuesday. Since your biceps are involved in almost all back exercises, you’re doing biceps two days in a row and might not realize it.
This is a very basic example but you see what I’m saying. You use alot of smaller muscles to support larger ones so its very easy to mess up if not over looked by you. A good training split will prevent this from happening where each body part is worked hard enough, yet there is a split that allows for each part to also to recover fully before being hit up hard again the next round.
The way to avoid this is to get a great training split created for you, and of course, follow it religiously for a period of 6-8 weeks before you must switch it again to avoid a plateau.
Now that you know some mistakes that are critical to your success, you’re already halfway there by knowing them. Avoid em and use what’s right, and your results are coming around the next bend, not miles and miles after the next bend.
Thanks for reading.
Nyc male model
Chuck Ryan Strogish
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