The wrong way to work out in the gym and make your program fail

You have paid the gym membership fee for a year in advance. You have also started following the keto diet trend to lose weight. But how come, the results can't be seen?

Maybe it's time you reflected on your mistakes. Here are eleven mistakes that are most often made while working out at the gym, which never make you more fit, slim, and muscular.

Mistakes in exercising in the gym that are often done

1. You follow the way other people exercise

If you are unsure how to get started or how to operate a tool, find a trusted trainer to help you, not following other visitors. A qualified fitness trainer can design an efficient and effective workout pattern according to your needs, so that you will definitely be on the right track.

2. A messy posture

Many people don't know how to use the various tools available at the gym. In fact, exercising with efficient movement is the most important aspect of maximizing your training time.

If you have the wrong posture when lifting weights, for example, you not only risk injury by pressing on the tendons, joints and ligaments, but the result may also be zero. If you notice that you have weak thigh muscles or inflexible hips that are preventing you from moving properly, try strengthening that weak area first.

A good fitness trainer can also help you get the correct movement and posture while exercising to prevent the risk of injury.

3. Your sets and repetitions are not effective enough

One of the most common mistakes beginners make is exercising with too little intensity but too much repetition. Instead, focus your training time on lifting weights by exerting less force.

Try starting with sets of four to six or five to seven reps. That way, you can save time in the gym, but the results of muscle strength will appear much greater.

If you are always stuck doing a high number of reps, it is the same as continuing to focus on only one muscle at a time. Instead, concentrate on a wide variety of movements that work multiple muscles at once, mimicking the way the body moves in real life, resulting in better results. As a result, you will build more muscle fibers, which stimulate muscle building hormones to build more optimal body strength in less time.

4. The principle of your exercise "die shrinking, life will not"

Half-hearted determination will give you half as well. Many people tend to only do the types of exercise they enjoy or choose to skip some because it's difficult. For example, choosing to run on a treadmill or electric bicycle only. If that's the case, you won't see the desired advantage. Body fitness is directly related to how much weight you can lift or move.

There are many ways to increase the intensity of your gym and increase your heart rate, such as adding cardio intervals, increasing the weight of the weights, varying the devices you use, adding obstacles, more explosive movements, training one side at a time, to combining several circuits. . Better yet, combine cardio with resistance training to maximize calorie burn.

5. Your exercise pattern is imbalanced

If you don't see the results you want, there is the potential that you may not work all muscle groups evenly. It is important to devise "battle tactics" about which muscle groups you train on which day so that each muscle group can perform at its maximum performance, while avoiding fatigue and the risk of overexertion.

Combined exercises (exercises that work out many muscle groups) are ideal, but several muscles can display their full potential when focused on one at a time. So it's also important to balance your workout by incorporating a mixture of compound and isolation movements. Focus your workout time in the gym with a ratio of one isolation exercise for every two or three compound exercises.

6. The gym doesn't use a schedule

After exhausting the gym twice a week yesterday, you opted for "sick leave". Or, because you are bored with the same gym atmosphere and your favorite fitness trainer is on leave, you don't want to go to the gym. It's only natural to feel bored with your exercise routine.

But don't let it go, you know! While it's hard to stay consistent, there are a variety of ways to pivot yourself and keep your sports motivation burning. Find what suits you best, and make exercise a normal part of your daily life.

Or, take the time to find out a new class or type of exercise and take advantage of a special member discount for the free trial, borrow an exercise DVD from a gym friend to try at home when you're lazy to go out, or try your friend's other favorite sport every now and then. .

7. Stubbornly want to do the hard and heavy

Starting an exercise without warming up or "leveling" too quickly to a heavier weight are examples of wrong approach to gym and high risk of injury.

To be able to move on from lighter weights to even heavier weights, remember this 2-2 rule: Don't gain weight until you can do it. two reps or more, which is more than your goal number of reps is up to two exercises consecutive.

That is, if your initial goal is to lift 10 kilograms with 12 reps, don't move to heavier weights until you can easily do 15 reps in the next two training sessions. Only then increase the weight of a few pounds, which is more for bigger muscles.

8. You eat only a few calories

Just want to be thin, you exercise to the fullest and the reward is by eating only a little. This is a totally wrong principle. Supposing that your body is a car that is about to run out of gas. Of course that won't go very far. Same with your body.

A body that doesn't eat enough food has fewer calories to store. In fact, to be able to cut fat optimally, you need at least 500 calories in the body. If you don't stock your body with enough calories before exercise, your body will adapt by burning fewer calories in an effort to retain fat.

Likewise, if building muscle is your goal, eating too few calories will negatively impact your dreams. This way, your body will focus its energy more on important functions like breathing and regulating blood pressure rather than building muscle.

Not eating enough also affects your strength levels. In the end, not eating enough can make your recovery in vain; Your body will use the protein you eat as fuel for energy rather than repairing and rebuilding muscle. Eat a diet high in lean protein, get plenty of vegetables and healthy fats, and make sure you're eating enough.

9. Eating indiscriminately after the gym

After an extra-hard gym session, lots of people want to avenge their hunger by eating delicious food right away - the amount of calories that goes in makes up for what is wasted, or worse, even more. This can easily undo all of your hard work so far.

Amy Goodsoon, RD, a certified sports dietitian from the Dallas Cowboys Sport Dietitian, advises you to follow her guidelines: First, eat an after-gym snack that is high in carbohydrates and protein within 45 minutes after you're done.

Chocolate milk or Greek yogurt with a tablespoon of honey works effectively as a hunger delay after the gym. Or sip a protein shake made with whey protein or pea protein. Afterward, continue with other snacks that are high in fiber and lean protein to help you feel fuller for longer.

10. Linger in the gym

Taking your time at the gym with the assumption that the longer you exercise the better is the most common misconception. A good workout session doesn't need to take you hours. Plus, you don't actually get any better during exercise; You get better between your workouts.

You must recuperate to maximize the effect of your training. Optimal nutrition and rest between training sessions, that's how you get optimal results. Keep the total weight and number of sets directed at your goal, but generally try to do only 12 to 15 reps, and no more than two to three sets per training session. More than that you will be spending wasted time in the gym.

11. You don't get enough rest

Gym enthusiasts are often stuck with the dilemma of exercising too long and too much. In fact, this can not only undo your original goal but also create potential dangers. Rest is just as important as exercise.

Lack of rest increases the risk of injury because the body is not recovering properly and there are also health risks from forcing the body to overwork its tolerable limits. This can lead to hormonal imbalance, fatigue, decreased stamina and strength, and even death.

How much rest you need depends on your age, fitness level, and exercise volume. Try to train each major muscle group two to three days per week and a 48-hour “leave” break between gym sessions, as recommended by the American College of Sports Medicine.