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The 5 Mistakes You're Making At The Gym (workout killers)

 

By Kevin DiDonato MS, CES--Level 1 Certified Precision Nutrition and Certified Personal Trainer


You go to the gym.

You work out pretty hard – hoping to shed some of the extra weight, to get stronger, or to look and feel better.

But, nothing’s happening!

You still feel the same and you look the same.

What’s the deal?

Top Five Workout Mistakes

Everyone tells you that going to the gym will help you get stronger, move better, be healthier, and shed the extra fat that is clinging to your body.

But, for some reason, it doesn’t seem to help!

The reason: You’re probably committing one - if not all – of these five common workout mistakes;

1. Not Properly Warming Up

A key to a well-structured exercise program should always include a warming up period.

The warm up is designed to increase heart rate and blood flow to working muscles.

It also helps - with the use of movement specific exercises – to get you moving in the right direction.

This could prevent injuries from occurring that could set you back for days, weeks, or months at a time!

2. Spend Too Much Time in the Gym

If you frequent the gym, then you know that there are people that spend hours at the gym.

Either they’re switching from one piece of cardio to another, or doing back-to-back classes, then doing more after.

Spending too much time working out could cause negative changes in your hormones, which could alter the way your body changes over time.

This could lead to overtraining (not seeing changes or a reverse in changes) and adrenal fatigue.

3. You Don’t Eat Enough To Make Changes

The purpose of the gym is to work out, expend extra calories, and make positive changes in your body composition.

But, if you’re working out too long and too hard – and you’re not eating enough – then there’s a good chance your body could start to burn muscle mass and conserve its fat stores.

Granted, you could see changes in your weight, but you may have a puffy look and have increased body fat stores as a result.

If you want to gain muscle, you need to eat MORE of the right foods in order to build lean muscle mass.

And, on the flip side, if you want to lose fat, then you need to eat the right amount of food to fuel your workout AND torch stored belly fat at the same time.

4. Not Hitting It Hard Enough

If you want to see changes at the gym, then you need to up your intensity.

Studies show, the higher your intensity, the higher your caloric output could be.

And this could lead to positive changes – not only on the scale – but also in your body composition.

Decreasing your rest time between strength training sets…adding in intervals to your cardio…or combining a program that blends the two disciplines together, could increase your intensity and burn a heck of a lot more calories.

This could boost your performance, fat loss, and strength to new levels.

5.  Not Getting Enough Sleep

If you want to make “gainzzz,” then you need to be sure you’re sleeping enough.

Sleep could be the most underrated of all things on the list, simply because as a society, we may be sleep deprived.

Getting less than SIX hours of sleep per night could increase your cortisol levels, which could lead to a breakdown in your muscle mass.

Plus sleep loss increases the hormone, ghrelin, which may cause your body to crave unhealthy foods, such as Twinkies and Ho Ho’s.

In order to make gains in your strength, fat loss, or exercise performance, you should be getting, at a minimum, SIX to EIGHT hours of sleep per night.

Stop Making These Five Mistakes

If you want to get the best out of your workout at the gym, then you need to stop making these FIVE mistakes.

These five mistakes may cost you strength, lean muscle mass, and your fat loss.

If you want to change your body, boost your metabolism, and get the most out of your workout, then stop sabotaging yourself and start working out smarter.

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