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

gettyimages-936790090
Getty Images

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

gettyimages-1281985678
Getty Images

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.

RELATED: The best fitness equipment of 2021

3. Cutting out carbs

gettyimages-1249822459
Getty Images

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

gettyimages-96452958
Getty Images

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

gettyimages-1215709172
Getty Images

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.

More: Realtor page, wooden floor tiles

6. Mistaking an injury for soreness

gettyimages-1298447389
Getty Images

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).

More: Article page

7. Neglecting flexibility and mobility

gettyimages-1267104917
Getty Images

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

 

RELATED: 5 best smartwatches of 2021

 

The Best Strength Training Equipment of 2021

Bestseller No. 1
Fitness Reality 810XLT Super Max Power Cage | Optional Lat Pull-down Attachment and Adjustable Leg Hold-down | Power Cage Only
8,534 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. 2
Bowflex PR1000 Home Gym
4,984 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
SaleBestseller No. 3
Sunny Health & Fitness Squat Assist Row-N-Ride Trainer for Glutes Workout with Training Video
23,851 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. 4
FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding- 2021 Version
14,527 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!
  • 【2" Soft Foam Padding】10.6" Upgraded backrest and seat made of leather and filled with soft foam padding to 2" ! Allow you do any exercise with a very comfortable feeling. (All the measurement is actual result).
  • 【Save 80% Space】 FLYBIRD foldable bench, easy to carry & NO ASSEMBLY NEEDED, folded size: 30" L x 16" W x 9" H. You can put it in the corner or under the Bed when you finish workout.
  • 【No Worry Buying】For all FLYBIRD Bench, the measurement and capacity is actual result, NOT as others mendacious Bench,Order today and get a 1 year cover on the frame, 30 days cover on the pads.
Bestseller No. 5
Bowflex SelectTech 552 Version 2 | Two Adjustable Medium Dumbbells | Black, Red & Grey
14,542 Reviews
Bowflex SelectTech 552 Version 2 | Two Adjustable Medium Dumbbells | Black, Red & Grey
  • 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. 6
Marcy Olympic Weight Bench for Full-Body Workout MD-857, Grey/Black
2,222 Reviews
Marcy Olympic Weight Bench for Full-Body Workout MD-857, Grey/Black
  • PREMIUM STEEL CONSTRUCTION – Constructed from rugged, foam, and vinyl to provide sturdy exercise gear for long usage, the surge bench is safe and comfortable. The construction is compact and stabilized to provide optimal support for daily workouts!
  • ASSEMBLED DIMENSIONS: 80"L x 47.5"W x 60"H
  • MAX CAPACITY: Maximum weight capacity - 600lb (include user’s weight) | Maximum user weights - 300lb | Maximum user weights - 300lb | Maximum on Bar Catch - 300lb
  • DUAL-FUNCTION LEG DEVELOPER – Dual-features include a pivot point that aligns with the knee joints and a locking mechanism for abdominal exercise, this unit facilitates proper body posture and allows for maximum effect on the targeted muscle groups.
  • SEAT SLIDING TRACK – This exercise equipment boasts an adjustable seat and back pad with a slide track to conform to proper lifting positions. It allows you to achieve the enhanced benefits of an intense workout performed with precise body alignment.
Bestseller No. 7
BalanceFrom Power Tower with Push-up, Pull-up and Workout Dip Station for Home Gym Strength Training, Gray
215 Reviews
BalanceFrom Power Tower with Push-up, Pull-up and Workout Dip Station for Home Gym Strength Training, Gray
  • Heavy Duty - Made from high quality steel, designed to support a maximum user weight of 400 lbs.  Heavy duty square steel frame construction with H-Shape base for max stability and safety
  • Multi-Function - This multi-use station provides you with the ability to strengthen your upper body and core whenever you want, while enjoying the privacy of your own home
  • Adjustable - The power tower is completely adjustable to provide a confirmable workout and different muscle targets. The backrest, armrest and pull up bar are all adjustable
  • Dimensions - Pull up bar:  adjustable from 58. 5" to 89". Pull up bar length: 43". Base depth: 35. 4", base width: 26. 4". Back rest: 11" x 9. 8". Product weight: 72 Pounds
  • Happiness - All genuine BalanceFrom products are covered by a 100% BalanceFrom satisfaction support and 2-year BalanceFrom support
Bestseller No. 8
Marcy 150-lb Multifunctional Home Gym Station for Total Body Training MWM-990
1,231 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.
SaleBestseller No. 9
RELIFE REBUILD YOUR LIFE Power Tower Workout Dip Station for Home Gym Strength Training Fitness Equipment Newer Version
4,233 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. 10
Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
8,111 Reviews
Bestseller No. 11
Sporzon! Olympic Barbell Standard Weightlifting Barbell
3,574 Reviews
Sporzon! Olympic Barbell Standard Weightlifting Barbell
  • 1-inch or 2-inch diameter bars at the length and color of your choice: 5-Foot, 6-Foot, 7-Foot
  • Bars are chrome plated with solid steel construction for repeated use and long lasting
  • Multiple knurling positions and lengths for your convenience and safety. All bars are rated 700-Pound capacity
  • 0.97" or 1.97" bar end diameter to ensure bars fit all standard plates with holes 1" or 2"; Can be used with dumbbell plates too
  • Bars only. Plates and collars are not included
Bestseller No. 12
Amazon Basics Cast Iron Kettlebell - 20 Pounds, Black
11,257 Reviews
Amazon Basics Cast Iron Kettlebell - 20 Pounds, Black
  • Kettlebell supports a wide range of resistance-training exercises
  • Made of solid high-quality cast iron for reliable built-to-last strength
  • Painted surface for increased durability and corrosion protection
  • Textured wide handle helps ensure a comfortable, secure grip; hold with one hand or two
  • Weighs 20 pounds; backed by an Amazon Basics limited one-year warranty
Bestseller No. 13
Perfect Fitness Perfect Pushup Elite
11,323 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 epoundsows
  • 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
Bestseller No. 14
Sportsroyals Power Tower Dip Station Pull Up Bar for Home Gym Strength Training Workout Equipment, 400LBS.
5,352 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.
SaleBestseller No. 15
Sporzon Home Gym System Workout Station with 330LB of Resistance, 125LB Weight Stack, Gray
421 Reviews
Sporzon Home Gym System Workout Station with 330LB of Resistance, 125LB Weight Stack, Gray
  • Heavy duty - Made from high quality steel, designed to support a maximum user weight of 400 pounds and a maximum total weight of 1000 pounds. Nylon coated aircraft quality cables were tested 1000-pound capacity
  • Pulley system - High and low pulley system (total 12 pulleys) provides a smooth fluid motion with every movement and strengthen various muscles throughout your back, arms and core
  • Lat pull - Wide-grip Olympic lat pull-down attachment comes with both lat bar and low row bar with foam handles for easy grip and multiple muscle training purposes. Bars are detachable & can be replaced with other lat machine accessories
  • Resistance - With 125 pounds vinyl weight stack (included), this home gym system has resistance that goes all the way to 330 pounds, you can train and tone to accommodate all fitness levels. 4-roll leg developer
  • Dimensions - 80. 5" H x 48" L x 30" W. Product weight: 216 pounds

 

error: Content is protected !!