You’ve been going to the gym regularly, but you are still not seeing results. Maybe you even gained more weight. You could be making one of these common mistakes!
1. Doing Cardio Only- Are you a cardio bunny? Step away from the elliptical lol. No seriously, if someone told you that cardio is the best way to lose weight, that person was WRONG! Cardio burns lots of calories, true, but cardio also burns off your muscle which will result in a lower metabolic rate, meaning you will burn fewer calories at rest (which is most of your day). Plus, the average 30 min cardio session burns 200-300 calories which is half the amount of calories that are probably in that post workout smoothie you are doing afterward.
2. Always doing the Same thing- Our bodies are smart. They adapt to stimulus. Your body becomes more efficient which means you will use less energy when you are doing the same plan over and over again. This results in hitting a plateau. If you want to keep seeing changes in your body you need to change up your routine or progressively add weight to your current routine. Change your routine every 4-6 weeks or whenever you stop seeing results. This will ensure that your body keeps progressing.
3. Bad Form- Ever seen someone get lifted up by the lat pull down machine as part of their rep? Have you seen someone doing deadlifts with a rounded back? Not only does bad form work muscles inefficiently, but it also puts you at a greater risk for injury. If you are not seeing results have your form checked by a fitness professional. Hire a coach or trainer to ensure that you are doing the movements correctly.
4. Not lifting enough weight- I used to do 30 repetitions of each exercise. I could feel the burn while I was doing the exercise but my body shape never really changed. When you train with a lighter weight for lots of reps you are training for muscular endurance which doesn’t have a huge impact on muscle size. If you would like to actually change the shape of your body, you need to train for hypertrophy (muscle building) using weights are heavy enough that you can only complete 8-12 repetitions. Don’t forget to increase the weight as you get stronger.
5. Binging After- As I mentioned earlier, post workout smoothies can have 400-600 calories. That’s more than the amount of calories you are burning in a session. Too often, people overestimate the number of calories they burn and underestimate the number of calories they eat, allowing their exercise session to turn into a license to binge. This ultimately ends in unwanted weight gain. The best way to keep your diet in check is by keeping track of your macros and calories. Click here to go to my free calorie calculator.
Have you been making these mistakes at the gym? What are some mistakes you made when you were first getting into fitness? I can tell you that I have made all of the above mistakes at some point and am continuing to learn new things every day!