Top Training Mistakes that Mess with Your Results
Everybody is an expert when it comes to the gym, it seems. Everybody knows what to do and what not to do, but do they really?
While every body is different, there are a few training mistakes that will hurt your training results, no matter who you are. And a lot of people are still doing them.
Are you one of them?
IT’S ALL OR NOTHING
A lot of people think going ‘all in’ on training will expedite results. Answer: false. Your metabolism is a like a fire. Fires that burn bright and grow quickly, die out just as fast. A good fire has kindling, care, and consistent progress to burn for long periods of time. You must build your metabolism the same way to achieve long-lasting results. Don’t make the training mistake of making it harder for your body to get results.
If you go on a super restrictive diet, if you start lifting heavy, heavy weights, your body will burn out quickly and your metabolism will not respond correctly.
It’s simple, take one thing out of your diet. Strip out and replace as you ‘build your fire’. Start with soda, or replace a meal with a shake. Work your way up to 6-8 small meals a day with weighed out protein. Do the same in the gym. Don’t go all out and injure yourself.
Light up your metabolism slowly and watch the weight burn off as your fire gets bigger and burns longer.
EAT, SLEEP, BREATHE GYM
We all have that buddy, he posts on social media, “Just finished my two hours at the gym.”
Two hours? While it may sound like he’s got a leg up on you and your 30-40 minute routine, he’s probably doing one of two things: over-training or taking up weight bench real estate while he fiddles on his cell phone.
If he’s truly working out for two hours, you’ve probably looked at him and wondered why he isn’t a little more ripped. Here are the training mistakes he’s making:
80% of the results you see are actually outside of the gym. If you spend two hours in the gym but skimp on meal planning, eat more calories than you need, or not the right foods, it won’t matter how long you are in the gym.
30-40 minutes is more than enough time if you utilize your time wisely.
Don’t take too long between sets, don’t let your buddies chat you up while you’re focused– optimize your training by not letting your body relax. Plan ahead and know what body parts you’re working on, put on some headphones and focus.
Concentrate when you’re performing your sets. Really focus. Put your mind to the muscle and dial in. Just going through the motions won’t benefit your body, you will likely never see real changes.
Save time by working out properly– it will help, but the growth we all seek comes from outside the gym.
YOU CAN NEVER TAKE TOO MUCH PROTEIN
People always think more is better, but when it comes to protein, body mass is your driving force. You need about a gram of protein per pound of body weight. Anything more is a waste– and it will smell like it, too. Your body can only digest so much, the rest rots in your gut. You’ve been around these people. Too much protein (especially when mixed with carbs) is where nauseating gas comes from. Overdoing protein is one of the training mistakes that has foul results. For meals, about 1/5 should be protein and 2/5 veggies. If you ball your fist, that’s about the right serving size of protein.
CARDIO LEANS YOU OUT
Cardio can be both good and bad. It depends how you’re doing it and how long you’re doing it. Your body chemically reacts to exercise like its undergoing stress– and we all know what stress can do for weight loss: bring it to a screeching halt. There is a delicate balance between fat burning zone heart rate and cortisol stimulation. Many fall for the training mistake of overdoing cardio believing it will melt off fat.
Believe it or not, incline walking at a brisk pace of 4mph for 45 min or walking and sprinting for 30 min is much more beneficial to your body and results. The best way to lean out is to build more muscle. More muscle burns fat. Weight training coupled with supplementation, eating right and the right kind of cardio is the best way to get more muscle to boost your ability to lean out.
DO MORE CORE, GET WASHBOARD ABS
We all want to attain the mesmerizing washboard abs. But doing core won’t get you visible abs. A strong core is great and you can strengthen it while you’re lifting if you engage your core. But if you aren’t leaning out, don’t expect those 5 minute planks to serve you abs on a silver platter until your platter is full of a diet that helps lean out your body and unveil them.
Abs are made in the kitchen. Everybody has a beautiful six-pack under the layer(s) of fat. Core exercises strengthen your core, but you won’t see abs until you reduce body fat. Proper diet is the best way to get closer to mesmerizing the mirror with your washboard abs.
GET IN THE KNOW TO GET RESULTS THAT WILL SHOW
There you have it. Some training mistakes we’ve all made and some of us continue to make. But the best part about these mistakes is that they’re easy to fix. A little knowledge and planning will go a long way to build your fire, metabolism, muscles and results.