5 Workout Mistakes You're Probably Making!

I saw this article on Shape's website and I thought it was pretty informative.  The full article lists 10 common mistakes but I decide to just address the top 5 since I see these in the gym ALL the time.  Many people think they know what is best for them when it comes to working out but some common mistakes can actually hinder your progress and even sabatoge your whole workout.  Read on and see if there aren't a few things you can change to help improve your enjoyment and success in the gym! 

1. The faux pas

Getting married to your strength routine

The facts:

If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau.  However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix:
 For each muscle group, learn an additional 2 or 3 exercise, trying new angles and equipment.  For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline.  Expand your repertoire enough so that you can change your entire routine every 6-8 weeks.

2. The faux pas
Performing your reps too quickly

The facts:

If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power.  You won't get the same stimulus for muscle building, and you won't burn as many calories.  You'll also be more susceptible to training injuries such as torn muscles or connective tissue.

The fix:
Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it.  Experts agree that slowing down is the single most significant change you can make to get better results from strength training.

3. The faux pas

Exercising too hard, too often
 
The facts:
If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained.  You're also likely to burn out on exercise.

The fix:
To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40-60 minutes).  Keep in mind that the more intensely you train, the more time your body needs to recover.  It's a good idea to do a couple of tough workouts and take 1 day completely off each week.  On the strength-training front, take at least 1 day off between sessions that work the same muscle group.

4. The faux pas
Coasting on your cardio

The facts:  
Sticking with the same aerobic workout can sabotage your results just as much as pushing too hard.  To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you're somewhat winded and can feel your heart pounding.

The fix:
Instead of zoning out or doing moderate-intensity cardio all the time, mix in some high-intensity intervals twice a week.  Check out my blog post on interval training.  It’s a great way to burn a ton of calories and change up your routine.

5. The faux pas
Lifting the wrong amount of weight

The facts:  
If you lift weights that are too light, you won't see improvements in strength, tone or bone density.  If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.

The fix:

For the most significant strength building, perform 4-6 repetitions per set; for more moderate strength building, perform 8-12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart.  If you get to your final rep and feel that you could perform another one, increase the weight by 5-10 percent.  You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep.  Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

Mistake-proof your mind
Your attitude may be the one final adjustment you need to maximize your results. Avoid these 3 mental missteps:

Focusing on the numbers
Instead of worrying over how many calories you burn or steps you climb, focus on the energy and the strength you feel and how wonderfully you're treating your body. While monitoring your intensity and applying the numbers to ensure you're mixing things up enough is critical for optimum progress, you should simply be aware, not fixating.

Obsessing over one body part
Focusing too much on your "problem area" can backfire, causing you to neglect other muscle groups that are as important for your appearance as they are for your fitness. For instance, if your midsection is your main concern, doing hundreds of crunches isn't the answer; sure, do ab exercises for tone, but don't forget that developing your chest, back and shoulders can take the focus off your middle. Always strive for a balanced workout.

Shying away from the unfamiliar
It's only natural to be intimidated by equipment you've never used or classes you've never taken. But venturing into new territory may be just the ticket to better results. Getting past your fears also will give you a sense of accomplishment and confidence--and what could feel better than conquering the unknown?
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