Have you been sabotaging your own workouts? If you feel like you have not been making the best out of your workout sessions, haven’t seen any progress yet whatsoever, or would simply like to inform yourself on what workout mistakes you should avoid before, during and after working out, you have come to the right place. Today, I will help you discover the mistake(s) that may have been preventing you from achieving a successful workout. Below I’m sharing 10 key workout mistakes to avoid!
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10 WORKOUT MISTAKES TO AVOID:
PRE WORKOUT MISTAKES:
1. NOT WEARING PROPER WORKOUT ATTIRE
The clothes that you wear during your workout can affect your performance more than you know. So, you definitely want to be extremely comfortable when exercising. Do NOT workout in clothes that limit you from doing certain movements. Make sure that the clothes you exercise in are extremly comfortable and don’t get in the way of your movements. Let your workout clothes enhance your workout, not destroy it.
Clothes/Items to avoid wearing:
- Extremely tight or baggy clothes
- 100% Cotton clothes
- Jewlery (any kind)
2. WORKING OUT ON AN EMPTY OR FULL STOMACH
Working out on an either empty or full stomach will interfere with your workout. If you exercise on an empty stomach, apart from being hungry, you will get tired quicker. You can’t perform at your best if you don’t have energy. On the other hand, if you exercise on a full stomach, you will feel sick. An overly full stomach will completely disrupt your workout. Balance is key here.
TIP: Have a snack before a workout, not a whole meal.
3. SKIPPING YOUR WARM UP
This is a huge rookie mistake that has to be eliminated. Please, don’t EVER go into a workout without warming up first. Skipping a warm up won’t save you time, it will just put you at risk of being injured. Warming up prepares your muscles for a successful workout and protects you from pulling something. It is better to spend a few extra minutes warming up and not spend weeks or months dealing with an undesired injury. Trust me when I tell you that injuries are NO fun.
MISTAKES DURING YOUR WORKOUT:
4. HAVING A BAD MENTALITY + ATTITUDE
“You can’t change your reality, if you don’t change your mentality”
If you go into a workout with a negative/pessimist mentality, you will not have a positive outcome. In fact, you will be dreading every single exercise. So much so, that every exercise will seem “too hard” and impossible to do. Your body will believe your mind even if your mind is far from the truth. Don’t look at an exercise and say “I can’t do this” without even trying to do the exercise first. Instead, tell yourself “this exercise seems quite challenging, but it’s not impossible to do. So, I CAN and WILL do this“
5. NOT BEING CONSCIOUS OF THE MUSCLES YOU’RE TRAINING
It is important to note that most injuries and workout errors occur from the lack of anatomy knowledge rather than the lack of strength or ability. When you complete an exercise, you always have to think about the effect that it has on your body.
How does each exercise affect your body? Where are you feeling the burn? Which muscles are you using to complete an exercise? For instance, when you complete a glute bridge, are you feeling the burn in your glutes or are you just feeling the burn in your legs? If you’re using only your leg muscles, you will only feel the burn in your legs. Which is not desirable, if your goal is to target your glutes. However, if you squeeze your glutes and use the strength in your glutes when you complete a glute bridge – you will feel and see the results in your glutes rather than just your legs.
6. NOT HYDRATING
When you exercise, your body loses a lot of fluids and electrolytes. So, it’s extremely important to replace the fluids and electrolytes that you lose with water.
If your body is dehydrated, you will feel tired, weak and your perfromance will be poor. To ensure a safe and successful performance, always make sure to drink water before, during and after your workout!
TIP: Have a water bottle with you at all times – not just when working out.
7. UNDERWORKING YOUR MUSCLES
Again, a mediocre mentality will only get you so far. If you want to see CHANGE, you have to put in the work. A two minute workout that slightly targets your muscles will result in little to zero progress. Of course something is always better than nothing, but please don’t abuse of that concept. Hey, at the end of the day, “Fitness is like a relationship, you can’t cheat and expect it to work.” If you don’t put in the work or effort in, it will only affect you. Don’t scam your own body!
8. OVERWORKING YOUR MUSCLES
Although it is important to exercise passionately, please don’t exercise to the point of injuring yourself or completely losing interest in working out. Yes, exercise burn-out does indeed exist! Learn to have balance when working out. Work on your muscles, but don’t overwork them. Take at least two rest days during the week to give your muscles enough time to recover. Also, don’t work on the same muscle every day. Rotate the muscles you work on so that your muscles will perform at their best.
EX: Work on glutes & abs on Monday, Wednesday, Saturday, arms & legs on Tuesday, Thursday and rest on Friday and Sunday.
POST WORKOUT MSITAKES:
9. NOT COOLING OFF
Just like it’s important to warm up before a workout, it is important to cool down after a workout. Cooling off helps you avoid post-workout dizziness and helps your heart rate return to a regular level.
A three minute cooling off session of stretching will do.
10. NOT EATING AFTER A WORKOUT
Starving yourself after a workout won’t help you build muscle or lose weight.
In fact, it will only make you feel dizzy, exhausted and quite disoriented afterwards. In some instances, you can even provoke a headache by choosing to skip a meal after your workout.
Not to mention, your muscles will also suffer because not eating will prevent your muscles from properly recovering and/or building. Which takes away from the whole point of working out! It is recommended to eat from 40 minutes-2 hours after a work out. Eating a meal rich in protein and carbs (after a workout) will help your body recharge and your muscles to grow as desired.
Here are 10 healthy and easy post workout smoothie recipes you have to try!
I hope you found these tips helpful! If I am missing any other workout mistakes, let me know in the comments below!
Until next time,