Give a read to this post written by Curtis trainer Kevin Chang. Avoid these mistakes that sabotage your progress and leave you frustrated, confused, and exhausted. Even if you worked out for years, it could still happen to you.
Many beginners start with the idea of making great progress in a short period of time (such as a major weight loss goal). Sadly, this too often leads to frustration. Instead, break your massive goal into smaller, attainable steps. Building these steps will help build confidence, and get you closer to your goal.
Skipping the Warm-Up
Without a proper warmup, you’re asking your body to work before the required amount of oxygen and blood flow reach the muscles. A warm-up will increase your heart rate, circulation, range of motion, and neural drive to the working muscles. The result will be an increase in the weight and/or reps that you’re able to lift and a decrease in injury risk, meaning faster continuous progress.
Repeating The Same Workouts
When you do the same thing day after day, you get very good at it. This is great for building a skill set, but not great for weight loss, increasing strength, or physical fitness progression. When it comes to working out, you have got to start modify your workouts every few weeks or months. You can do this by changing the type of exercises you do, the length, the amount of weight lifted, or the number or reps.
Doing Crunches & Sit-Ups to Get Flat Stomach
When you do stomach exercises (like crunches or sit-ups), your muscles may get sore, which may lead you to believe that you’re flattening your stomach. You may be strengthening your abdominal muscles, but this does not equal weight loss. The key to getting a flat stomach is to burn off that stubborn layer of belly fat that’s on top.
All Quantity, No Quality
More does NOT equal better or faster results. When it comes to getting results, your body responds to quality over quantity. Once you start exercising with a real purpose by pushing both your aerobic capacity and your strength, you will find your workouts take half the time and yield better results.
Rushing Your Reps
When weight-lifting, performing repetitions too fast raises your blood pressure and increases your risk for joint injury. It also compromises your results as your muscles do not fully engage during the contraction. The best way to lift is: during lifting phase, exhale for two counts and hold briefly at the top of the contraction, then return as you inhale for four counts during the descending phase.
Using Incorrect Form and Technique
When exercising, form and technique is essential to getting results. Incorrect form and technique can lead to potential serious injuries, pain and soreness. Take the time to ask a fitness professional for advice and tips on how to improve your technique.
Kevin Chang is a certified BCRPA personal trainer and Canfitpro fitness instructor specialist. He works as a fitness coordinator, instructor and personal trainer for Curtis Health.