7 serious fitness mistakes a trainer is begging you to stop making

7 serious fitness mistakes a trainer is begging you to stop making

Last Updated on April 12, 2021 by admin

If you do any of these things, you’re hindering your fitness progress.

You work out several times per week or maybe even every day. You do your cardio even though you hate it. Yet, you aren’t seeing the results you want. Maybe you’re even at the point where you’re wondering if it’s worth continuing to put in work. This is a common and frustrating scenario that affects many exercisers.

If you’re relatively new to fitness, you may be making a common fitness mistake, inadvertently hindering your own progress. Luckily, small tweaks to your workout routine can yield big changes. Keep reading to find out if you’re making one of these workout mistakes trainers hate to see — some of these may surprise you.

1. Working out too much

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Don’t listen to the fitness bros who tell you to work out every single day. Many people who fall into this trap end up with injuries or fitness burnout. They later realize that the best thing they could’ve done for themselves was to work out less.

Working out too much can lead to overtraining syndrome, especially if you don’t sleep, eat or recover enough to support your level of activity. Fail to take rest days and you’ll suffer consequences such as lack of motivation, fatigue, persistent soreness, and diminishing returns.

2. Only doing cardio

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Cardio exercise works wonders on the heart and lungs. Runningwalkinghiking, biking and other forms of cardio all improve your aerobic endurance and the efficiency of your cardiovascular system.

However, if your workout routine consists only of cardio exercise, you’re missing out on the immense benefits of resistance training. Strength training builds muscle and strength, as well as coordination, balance, and stability. It can help you become more in tune with your body and increase your confidence.

Oh, and resistance training doesn’t just mean weightlifting. Resistance training also includes plyometric exercise, bodyweight training, and resistance band workouts.

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3. Cutting out carbs

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If you want to get strong or build muscle, don’t eliminate carbs from your diet. Of all the macronutrients, your body processes carbohydrates most efficiently, and they provide quick energy for your muscles during workouts.

When you eat carbs before a workout, you can maximize your muscle glycogen stores, which is where your body gets the energy to complete arduous tasks. Carbohydrates also help your body facilitate the repair and recovery process after workouts, so think twice about ditching rice and pasta.

4. Working out on no sleep

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Stop feeling guilty about pressing snooze instead of working out. If you didn’t get enough sleep, intense exercise is only going to add to your body’s stress. Sleeping may be just what you need.

Gentle workouts, such as walking or yoga, are restorative and can help you much more than a HIIT workout can after a night of poor sleep.

Obviously, there are some caveats here. Skipping workouts even when you’re well-rested is a different story and will ultimately slow your progress.

5. Stacking up on supplements

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You’re probably wasting your money on supplements.

Supplements have their place, for sure — if you eat a nutrient-dense diet and still have a nutrient deficiency, supplements can fill crucial gaps in your diet.

Some supplements, such as protein powder, can also make it easier to hit particular nutrient targets each day. But again, this is only the case if you already aim to eat healthily and find it difficult to get enough of certain nutrients through your diet.

In other words, stacking up on supplements while eating a diet full of highly processed foods won’t give you the results you’re after. Food first, supplements second.

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6. Mistaking an injury for soreness

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The fitness hustle bros who tell you to work out even if you only got two hours of sleep are the same ones who say “no pain, no gain.”

If you feel the pain that doesn’t feel like regular muscle soreness, stop exercising and ask a professional — whether that’s a corrective exercise specialist, a physical therapist, a chiropractor, or a physician — for help. It’s not safe or beneficial to exercise through pain.

Learning to tell the difference between soreness and pain is critical, although even extreme soreness is a good reason to take a rest day (or a couple).

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7. Neglecting flexibility and mobility

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Flexibility and mobility are prerequisites to strength. If you can’t move your body through its proper ranges of motion, you have no reason to load a barbell and attempt a heavy lift — it’s just not safe. This is especially true for compound movements such as squats, deadlifts, and overhead presses.

Instead, work on your flexibility and mobility while practicing movements with lighter weights. For example, you can try half squats with an empty barbell while simultaneously working toward full squat depth with mobility exercises.

Eventually, you’ll achieve an adequate range of motion and be able to safely perform the movements you want to do with heavier weights. You might feel frustrated right now, but Future You will thank you for learning to move safely and correctly!

Read the original article on cnet.com

 

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The Best Strength Training Equipment of 2021

Bestseller No. 1
FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding- 2021 Version
15,864 Reviews
FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding- 2021 Version
  • 【700 Lbs Weight Capacity】Designed a unique frame with triangular structure and made of heavy-duty commercial quality steel, which is very sturdy and durable. All this is especially important in your workout.
  • 【Fast Adjustment With Automatic Lock】Designed with 7 back positions & 3 seat positions for Full Body Workout, you just pull the FAST BOLT, adjust the place which fit yourself and automatic lock. Safety!
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SaleBestseller No. 2
RELIFE REBUILD YOUR LIFE Power Tower Workout Dip Station for Home Gym Strength Training Fitness Equipment Newer Version
4,537 Reviews
RELIFE REBUILD YOUR LIFE Power Tower Workout Dip Station for Home Gym Strength Training Fitness Equipment Newer Version
  • 💪【Safety Locknut】In order to prevent the nut from falling off in case of vibration, we adopt the locknut to keep the screw to be tightened.
  • 💪【9 Levels of Height Adjustment】The height adjustable range is 58.5-89''. The lowest level is designed for children and the power tower is suitable for the whole family workout. Its convenient for different age, shapes and sizes.
  • 💪【4 Levels Backrest Adjustment】The back cushion can be easily adjusted to your workout comfort, The adjustable range is 7-9.6 inches.
  • 💪【Multifunction】The dip station can support many kinds of exercise routines. Build triceps, chest and shoulder muscles along with incredible upper body strength. Easy to use. Suitable for all fitness and strength building workouts.
SaleBestseller No. 3
Bowflex SelectTech 552 Version 2 | Two Adjustable Medium Dumbbells
13,363 Reviews
Bowflex SelectTech 552 Version 2 | Two Adjustable Medium Dumbbells
  • Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pounds
  • Lets you rapidly switch from one exercise to the next
  • Combines 15 sets of weights into one, using a unique dial system
  • Eliminates the need for multiple dumbbells cluttering your workout space
  • Two year warranty on weight plates and parts
SaleBestseller No. 4
Marcy Smith Cage Machine with Workout Bench and Weight Bar Home Gym Equipment SM-4008
406 Reviews
Marcy Smith Cage Machine with Workout Bench and Weight Bar Home Gym Equipment SM-4008
  • This all-in-one gym equipment features a variety of fitness exercises to tone and strengthens the core, thighs, arms, and legs. It’s a combination of a Smith machine, pull-up bar, cable crossovers, and a leg developer.
  • Power-up your upper body muscles with the Smithstyle press bar and cable crossovers, and strengthen the lower body muscles with the leg developer.
  • This multi-functional machine will help you target the different body parts. For the chest and shoulders area, you may do some crossover workouts through the steel aircraft cable system, pull-up bars, and cross pulleys.
  • For thighs and legs training, the bottom pulley and leg developer allow you to target the hams, quads, and glutes.
  • SM-4008 features a removable utility bench to have a full range of strength exercises. The workout bench has a padded seat that is adjustable to multiple different positions
Bestseller No. 5
Fitness Reality 810XLT Super Max Power Cage | Optional Lat Pull-down Attachment and Adjustable Leg Hold-down | Power Cage Only
9,502 Reviews
Fitness Reality 810XLT Super Max Power Cage | Optional Lat Pull-down Attachment and Adjustable Leg Hold-down | Power Cage Only
  • This item benefits from an Extended 90 Day Return Window
  • Your purchase includes One Fitness Reality Super Max Power Cage with two chrome dual mounted safety bars and two chrome lock-on safety. Olympic bar, weight plates and bench are not included
  • Cage dimensions – 50.5” L x 46.5” W x 83.5” H | Set up weight – 133.5 lbs. | Carton dimensions – 79” L x 13” W x 10” H | Carton weight – 148 lbs. | Weight capacity – 800 lbs. | Bar dimensions – 2” x 2”
  • Ideal for squats, shrugs, chin ups/pull ups, incline/decline bench presses and other strength training exercises
  • Each pair of bars can handle a weight capacity of 800 lbs and are adjustable to 19 height levels to give you a total range of work out positions
Bestseller No. 6
Sportsroyals Power Tower Dip Station Pull Up Bar for Home Gym Strength Training Workout Equipment, 400LBS.
7,527 Reviews
Sportsroyals Power Tower Dip Station Pull Up Bar for Home Gym Strength Training Workout Equipment, 400LBS.
  • 【Multi Function】It is a multi-functional power tower that supports vertical knee raise, push-ups, dips as well as pull-ups, which help tone and target your arms, core, shoulders, chest, and back for a stronger upper body.
  • 【Ergonomic Design】Humanized design with PU pads for elbow protection, and the armrest of this dip station is slightly inclined towards the inside 10 degree to prevent the elbow from slipping off.
  • 【6 Gear Regulation Height】The height of pull up bar can be adjusted from 64.56" to 88.18", suitable for all adult fitness needs at home, office.
  • 【7-Position Adjustable Backrest】7 adjustable holes(1.2"-6.7") in the supporting tube, back cushion of power tower can be adjusted before and after based on the people size.
  • 【Upgraded Armrest】Some customer feedback the arm handle is wobble after assemblesd, so we have made the improvement in this place to let it more stable. Only 2xM10*55 screws+2 nuts and 2xM10*45 screws(no nuts) are needed now. The detailed picture will be shown soon.
Bestseller No. 7
KISS GOLD wolfyok 44Lbs Dumbbells Set, 2 in 1 Adjustable Weights Solid Steel Dumbbells Pair for Adults Home Fitness Equipment Gym Workout Strength Training with Connecting Rod Used as Barbell
645 Reviews
KISS GOLD wolfyok 44Lbs Dumbbells Set, 2 in 1 Adjustable Weights Solid Steel Dumbbells Pair for Adults Home Fitness Equipment Gym Workout Strength Training with Connecting Rod Used as Barbell
  • 【Adjustable Weights】- Each dumbbell 22lbs max, if you assemble it as a barbell, total weight up to 44lbs. You're free to customize the weight setting to meet the training needs. Made of durable steel mixed substance and TPU material, the fitness dumbbells kit provides you with various weight options, ranging from 21.2lbs to 44lbs
  • 【Solid Steel Material】- Filled in solid steel, cover with TPU material, Much more durable than other cement made dumbbells. Our weight set works great for exercises to help boost calorie-burning, and also great for physical therapy. It helps train and strengthen your quads, glutes, buttocks, abs, biceps, triceps, legs and knees at home or gym.
  • 【Multi-purpose Design】- Not limited to different dumbbells combination, the fitness equipment comes with a connecting rod and can be assembled as barbell to improve leg muscle training. Multi-functional strength training equipment offers a better training way than other home gym equipment.
  • 【Easy to Store and Use】- Polygon shaped dumbbell plates are designed to prevent scrolling and provide easier storage.The chrome connecting rod is knurled to ensure firm grip, while dumbbells handle is coated with rubber to prevent easily slipping from hands. Perfect gifts for men.
  • 【Package List】- 4x 1.0KG (2.2 Lbs) counterweigt, 4x 1.25KG (2.8Lbs) counterweight, 4x 2.0KG (4.4 Lbs) counterweight, 4x spinlock collar, 2x handle, 1x knurled chrome connector.
SaleBestseller No. 8
Marcy 150-lb Multifunctional Home Gym Station for Total Body Training MWM-990
1,365 Reviews
Marcy 150-lb Multifunctional Home Gym Station for Total Body Training MWM-990
  • PREMIUM STEEL CONSTRUCTION – This home gym system is made with heavy-duty steel tubing and reinforced with guard rods that hold weight in place during workouts.
  • WEIGHT STACK LOCK – This gear comes with a 150-pound selectorized weight stack that can be customized according to your skill level to avoid the stresses of loading and unloading weight plates with a safety lock that prevents unauthorized use of equipment
  • DUAL ACTION PRESS ARMS-Designed with dual action press arms, this versatile equipment allows you to perform chest press and vertical butterfly exercises to develop your biceps, triceps, pectorals, and other muscles with a simple remove/insertion of a pin
  • REMOVEABLE CURL PAD – This home gym machine features ergonomically designed seats with high-density boxed upholstery to reduce tension and impact. The preacher curl bicep pad is removable and adjustable to allow isolated bicep exercises.
  • CONVENIENT HOME GYM- enjoy efficient training right in the comfort of home with this equipment featuring an innovative structure that combines arm and leg stations; great for strengthening muscle groups and achieving a comprehensive total-body workout.
Bestseller No. 9
TheFitLife Exercise Resistance Bands with Handles - 5 Fitness Workout Bands Stackable up to 110 lbs, Training Tubes with Large Handles, Ankle Straps, Door Anchor Attachment, Carry Bag
21,802 Reviews
TheFitLife Exercise Resistance Bands with Handles - 5 Fitness Workout Bands Stackable up to 110 lbs, Training Tubes with Large Handles, Ankle Straps, Door Anchor Attachment, Carry Bag
  • Burn fat and build muscle: Resistant band training are extremely effective at burning fat and increase muscle strength, and also help you increase coordination, boost stamina, flexibility, range of motion, exercise different muscle groups, such as shoulder, arm, leg, butt, booty, and etc. Perfect for all whether beginners or expert, boys or girls, men, women or children.
  • Versatility, make fitness simple: While free weights(barbells, dumbbells, kettlebells) have long been a fixture in gyms and weight machines are stable and easy to use, neither has the versatility of the resistance bands. 5 bands can be used alone or stacked in any combination of intensity from 10lbs to 110lbs. With attachable handles, ankle straps, door anchor, you can choose different training methods for building strength.
  • Lightweight and portable, use anytime and anywhere: The resistance bands are ultra lightweight and easy to carry. You can easily pack them in your suitcase or in you car, so you can excersize in the workplace or in your hotel room. In fact, they will become your usual equipment. Privacy exercise in your home, hotel, workplace.
  • Premium materials to ensure maximum life, health and safety during use: The anti-snap bands are made of natural latex that is stackable, non-irritant and odor free, it's an excellent choice for your health and exercise. With sweatproof and skidproof handles, strong fabric and steel D buckles to ensure maximum life and safety during use. We think that you find these are the best resistance bands on the market.
  • Get your complete resistance bands set now: You’ll feel 100% satisfaction from the moment you received the exercise bands set. They come with a lightweight carrying bag, a sturdy door anchor, a pair of larger straps and handles for home gym exercise, door exercise, weightlifting, stretch exercise,leg exercise, etc. We are quite sure that you will be super-impressed with the durability, portability, versatility and high quality of our resistance exercise bands.
SaleBestseller No. 10
Sunny Health & Fitness Squat Assist Row-N-Ride Trainer for Glutes Workout with Training Video
28,533 Reviews
Sunny Health & Fitness Squat Assist Row-N-Ride Trainer for Glutes Workout with Training Video
  • The NO. 077 Trainer includes access to an online training video within the package. THE TRAINING VIDEO IS ONLINE ONLY AND WILL NOT INCLUDE A DVD IN THE PACKAGE
  • DIGITAL MONITOR: Use the digital monitor to follow your workout progress with the ability to track time, calories, count, and scan.
  • ADJUSTABLE RESISTANCE: The three resistance bands can be added or removed to adjust the resistance of your workout to your fitness level. Each band is approximately 22 pounds of resistance.
  • ADJUSTABLE SQUAT DEPTH: Adjust the saddle angle to 30, 60, or 90 degrees to add depth to your squat and variety to your workout program.
  • VERSATILE HANDLEBARS: Take advantage of multiple hand positions to work muscles in your back and chest. Adjust the machine to your body length with the handle and saddle distance control, to ensure proper form with every squat.
SaleBestseller No. 11
Bowflex PR1000 Home Gym
5,436 Reviews
Bowflex PR1000 Home Gym
  • 25+ exercises that cover the entire body
  • Over 200 pounds of Power Rod resistance
  • Bench converts to a rolling seat for aerobic rowing
  • Built-in media rack
  • Multiple cable pulley positions allow you to easily change the angle of resistance and increase effectiveness of many exercises
Bestseller No. 12
Dark Iron Fitness Weight Lifting Belt for Men & Women - 100% Leather Belts, Adjustable Back Support & Stability for Gym, Weightlifting, Strength Training, Squat or Deadlift up to 600 lbs
15,863 Reviews
Dark Iron Fitness Weight Lifting Belt for Men & Women - 100% Leather Belts, Adjustable Back Support & Stability for Gym, Weightlifting, Strength Training, Squat or Deadlift up to 600 lbs
  • Strong: Our weightlifting belts for men and women leather don't break, tear, or wear out. Enhances workouts while providing safe protection for your spine and core.
  • Comfortable: Made from 100% genuine buffalo hide leather, the weight lifting belts are designed to be soft, supple, and flexible so they can help eliminate any pain, yet remain super supportive
  • 600 Lb Limit: Allowed you to squat or deadlift well over 500 and 600 pounds without issues. The weight lifting belt for women and men is USAPL approved.
  • Powerful: With the right thickness and width, our weightlifting belt allows for extra power, strength, and support in your back or abs to help improve your lifts by 10% on average.
  • High Quality: Produced with expert craftsmanship, each gym belt is 4mm thick and 4" with reinforced stitching and a double-tongue buckle that is sturdy enough to always have your back.
SaleBestseller No. 13
Adjustable Workout Exercise Weight Bench Equipment for Home Gym, Folding Multi-functional Supine Bench Sit Up Slim Body Equipment Machine, Incline Extension AB Bench for Strength Training Equipment
45 Reviews
Adjustable Workout Exercise Weight Bench Equipment for Home Gym, Folding Multi-functional Supine Bench Sit Up Slim Body Equipment Machine, Incline Extension AB Bench for Strength Training Equipment
  • 💪【Professional Manufacturer】22 years experience of design and production on sports fitness equipment. As professional manufacturer, we don't allow any defect for any weight bench from our factory.
  • 💪【Multi-Functions Exercise】This adjustable AB bench features with 7 different back positions and 3 seat positions to offer you any possible workout postures by dumbbell, such as double hands lifting dumbbell, one-arm rows, bench press, sit-up press and push ups. All these basic exercise benefit you on muscle training of biceps, triceps, chest, back and legs.
  • 💪【Durable and Stable Design】High quality design with thicken steel material and professional advice of body building coaches. Strong enough to ensure safety for daily workout.
  • 💪【New Design and Foldable Saving Space】Humanized Design helps to save 80% space by folding structure, so that you can put it behind your table or under your bed. It is easy to fold and unfold by one pin lock by instruction manual, which makes a simple way for home gym exercise anytime as you like.
  • 💪【Comfortable Cushions Design】Soft leather with foam padding makes you enjoy every exercise by a comfortable feeling. High density foam, excellent embossed leather surface and beauty sewing craft makes an advanced bench. The leather is sweat proof and easy cleaning.
Bestseller No. 14
Health Gear CFT2.0 Functional Fitness Gym Style Training Power Tower & Adjustable Workout Bench System for Pull Ups and Dips
86 Reviews
Health Gear CFT2.0 Functional Fitness Gym Style Training Power Tower & Adjustable Workout Bench System for Pull Ups and Dips
  • Includes Everything you need for a complete workout
  • Multi-station functional fitness tower with bench delivers over 13 comprehensive home gym workouts
  • Pull-up, chin up, dip, vertical knee raise, push-up, rear dip, sit-up
  • Decline bench press, flat bench press, incline bench press, decline dumbbell Fly's, flat dumbbell Fly's, incline dumbbell Fly's
  • 300 lb weight capacity
Bestseller No. 15
Perfect Fitness Perfect Pushup Elite
12,000 Reviews
Perfect Fitness Perfect Pushup Elite
  • Pushup stand Designed to rotate slightly, engaging more muscles and increasing strength and definition in arms, shoulders, chest, back and abs
  • Ergonomic grips help distribute weight evenly, reducing pressure points and joint strain on wrists and elbows
  • Built to last construction with smooth rotation and steel ball bearing system; Treads on bottom of handles Securely grip all floor surfaces
  • Weight Vest Ready, 400 Pound weight Capacity; also called the Perfect V2 Pushup
  • Dimensions: 10 inches x 8.25 inches x 6.2 inches; weight: 4 pounds

 

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