COMMON GYM MISTAKES THAT PREVENT YOU FROM GETTING RESULTS

-wrong exercise selection. focusing too much on isolation movements.

-too many reps. work in the 8-12 rep range. 

-workouts too long. after an hour of training the cortisol level spike. cortisol is a catabolic hormone that promotes fat storing and breaking down of muscle tissue.

-you copy the advanced training routines of famous athletes. each and every training routine should be personalized for best results and in order to prevent injury.

-you train every day. give your body some rest. it's part of the program. muscle is broken torn in the gym and built at rest.

-you stick to the machines. machines are good for the newbies and advanced trainees. if you are somewhere in btw, make sure you also use free weights which help to develop those tiny muscles called stabilizers.

-you use a slacky form. form is everything. only in certain cases when you are an advanced trainee, you can cheat. but you must know how to cheat in order to still get results.

-you talk too much. if you can talk, then you are not training hard enough. plus, you most probably don't respect the rest periods.

-you use weights that are too heavy. leave the ego at home when you go to the gym. using the right poundage is very important to maintain proper form and maintain the time under tension.

-you use weights that are too light. if at the end of the set you feel like you could do more... then you are not using the right weight.

-sticking to the same training routine. change your workout after about 8 weeks. this doesn't necessarily mean doing new exercises. slight changes like adding a set or two, changing angles, switching to free weights/ barbell/ machine, changing the order of exercises, working in lower rep range etc. does the job.

-skipping the warm-up and cool-down. these two phases are essential for preventing injury.

-you don't stretch. crucial for preventing injury and being able to perform all those exercises that require a good range of motion.

-doing cardio before weights. if you do your cardio first, you won't have enough energy left to hit the iron which plays a more important role in muscle building and fat burning.

-doing steady state cardio. LISS slows down the metabolism, plus it's less effective in improving anaerobic capacity and in burning fat. if you have to add cardio to your routine, go with 10 min HIIT and you are more than done.

-you don't hydrate. sip on water during rest periods. water is essential not only for hydration, but it also plays an important role in training performance.

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