As a personal trainer I get to hear all the bad ideas clients have about “How to get fit”. I also get to see all the terrible stuff people are doing in the gym. With all this material to work with I have created a list of the worst fitness mistakes people make regularly.
Top 10 Worst Fitness Mistakes
#10 Getting Overly Creative With Your Workout
Yes variety is good, but too many people make it their mission to become the premier fitness pioneer. They seem to think that they will one day create a magical new exercise that will bring them great fame and fortune.
Why does this happen?!?!?!
For some it’s their ego. For others it’s something they found on an infomercial, Pinterest, or other bad source for fitness knowledge.
Unfortunately I’ve even seen terrible personal trainers making their clients do ridiculous exercises. I had another trainer at my gym that made it her mission to create a “new and exciting” way to use the machines and free weights at the gym. She seemed surprised when she had a client drop a dumbbell on her face giving her a black eye. And she even ended up breaking her own forearm while doing her new super creative exercise. DUH !!! Luckily she is no longer at my gym.
So in conclusion, stick with the time tested, proven exercises and use the machines as they are intended.
#9 Not Working All Major Muscle Groups
Too many people go to the gym and only work on their favorite muscle groups or exercises.
Why does this happen ?!?!?!?
People tend to gravitate towards things they are good at. So if they’re good at bench press they always want to do bench press. Or some people don’t like the way a certain body part looks so they always want to work that body part.
Whether your fitness goal is to look good, prevent injury, be strong, etc., you should always work on all your major muscle groups. Not on the same day. Just hit each muscle group every 5-7 days. For details on this topic check out my previous post http://www.sarcastictrainer.com/?p=451#more-451
#8 Low Workout Intensity
I’m constantly seeing people in the gym taking it easy while they’re “working out”.
In the weight room every set should go to muscular failure! I see too many people stop at 10 reps because that was their goal, but could clearly have gone to 100 reps at that light weight. So if your goal is 10 reps, you should use enough weight to barely be able to get that 10th rep.
“But Mike, I don’t want to bulk up so I shouldn’t lift that heavy” …….. FALSE STATEMENT !!!
You should adjust your rep range to match your fitness goals, not your intensity.
For more details on this topic, check out my previous post http://www.sarcastictrainer.com/?p=524#more-524
The same goes for cardio. I often see people peddling on the stationary bike, reading a book or playing on their phone. These people aren’t getting their heart rate any higher than 90 BPM and are not making the most of their time doing “cardio”. PICK UP THE PACE! Get that heart rate up and maximize your time in the gym.
For details on how to maximize your cardio efforts check out this post http://www.sarcastictrainer.com/?p=406#more-406
#7 Counting on Supplements for Results
NEWSFLASH: There is no supplement that will get you fit.
Think about this …… If there was truly a magical pill, powder, etc. that created incredible fitness results wouldn’t everybody take it? Of coarse we would. So if such a thing existed, we would walk into the supplement store and there would only be one magic supplement available and everyone would take it. Instead there’s thousands of different supplements available and they all say they’re the greatest thing since sliced bread. Yet all of them produce very minimal results.
#6 Thinking Ab Exercises Will Get You a 6-Pack
FALSE, NOT TRUE, WRONG, INCORRECT
Yes you should do ab exercises, but don’t think this will get you a 6-pack. You should work your abs just like you should work all of the other muscle groups in your body. Just know that when in comes to losing fat you CAN’T spot reduce. I know this is not what anyone wants to hear, but it’s true. So if you want a 6-Pack you need to lower your overall body fat %. A solid weight lifting, diet, and cardio program is the only way to get there.
#5 Cardio is All the Exercise I Need
I often see too many ladies walk into the gym, go straight to the aerobics room, and straight out the front door after class. Never setting foot in the weight room. Cardio is great, but it’s not the whole fitness package. I recommend including weight lifting and cardio in everyone’s fitness routine, but if I had to choose only one it would be weight lifting. You know weight lifting makes you stronger, but it also is more effective for burning fat, preventing injuries, and making you look better.
#4 Believing in Crazy Diets
I am always fielding questions about the “New Hot Diet” they heard about from a friend or found on-line. The questions usually start with “Do you think this diet will work?” I always say NO, but I always need to explain why. Whether it’s the Atkins diet, cabbage diet, keto, South Beach, etc. they all have the same main problems.
- They are all focused on losing weight. If you’ve read my other posts you know this is a terrible goal. Your goal should be to lose fat, not weight. Nobody ever says “I want to lose 20lbs of muscle”, but that’s what happens with these crazy fad diets.
- They are also very restrictive. So you may be able to stick to it for a little while, but it’s not an eating strategy you can stick to for a lifetime.
For a solid eating plan focused on fat loss check out my previous post http://www.sarcastictrainer.com/?p=422#more-422
For a solid eating plan focused on building muscle check out my previous post http://www.sarcastictrainer.com/?p=623
#3 Accepting Excuses
There is no legitimate excuse for not being able to stick to your fitness plan. It’s all about PRIORITIES. It’s amazing to me that some people prioritize things like laundry, an extra 1/2 hour of sleep, or a nail appointment ahead of getting to the gym for their workout. And of coarse, giving into unhealthy food options is a choice. No one ever forces you at gunpoint to eat junk food.
I believe you’ll typically find what you’re looking for. If you’re looking for ways to stick to your fitness program, you’ll find it. If you’re looking for reasons to bail on your fitness program, you’ll find that too.
Yes I know life happens. Is the world going to come to an end because you had a piece of cake at your daughter’s wedding…..NO. Just don’t give up on your fitness goals because of one bad meal. Just get back on track ASAP and you’ll be just fine. It’s about being consistent, not perfect.
#2 Not Setting Goals
You’ll never reach your goals if you don’t have any to begin with. So write down some goals. Make sure they’re measurable and of good quality. I’m a big believer in training to maximize your quality of life, but this isn’t a very good goal.
Avoid goals like:
- losing weight
- feeling better
- getting stronger
- being a better runner
Make goals like:
- Get down to 15% body fat
- Sleep 8 hours per night
- Bench Press 225lbs
- Run a 6 minute mile
Once you hit your goals, you can create new goals or continue with a maintenance program. Either way you’re keeping fitness in your life forever which is trainer approved.
#1 Wanting to Lose Weight
91% of all the people that walk into the gym say they want to lose weight. So as their personal trainer my first challenge is to talk them into focusing on losing fat, not weight.
“But Mike, what’s so bad about wanting to lose weight?”
The problem is when you focus on losing weight you will be more likely to implement poor diet and exercise habits that will result in losing good weight (muscle & water). As your trainer, I want you focused on solid eating and exercise habits that focus on fat loss and/or muscle gain (depending on your goals)
For more details on the problem of focusing on weight loss check out my previous post http://www.sarcastictrainer.com/?p=486#more-486
The worst thing you can do is make tons of sacrifices with your diet and time spent exercising and get no results. That’s why most people quit fitness. My goal for today is to get you to avoid these 10 items. As a result, you will maximize your fitness efforts and hopefully make fitness a permanent part of your life.