If you’ve been working out for weeks and haven’t started to reap the benefits yet, there’s a good chance that one or more of these silent setbacks has found its way into your fitness regimen. By being aware of bad habits and the effect they have, you can work to eliminate them from your regimen and hopefully watch your progress start to soar again. Here are some of the most common culprits to look out for:
1. Not Warming Up
With all of the Fitness Programs I do at home , any good trainer will tell you that an adequate and efficient warm-up is essential to any workout, especially dynamic ones that get you moving in the right movement patterns. Not warming up can decrease the effectiveness of your workout and increases your chance of injury. Your muscles won’t be elastic enough, which could lead to tears, meaning long term setbacks and recovery. Shaun T spends a lot of time stretching in the Insanity workout abd let me tell you, it feels so good!! Lol
2. Not Eating Enough
The amount of energy you put into your body will dictate the training response. For example, if you want to build muscle, you need to take in more fuel. Also, to lose weight, you need the right kind of fuel. Without energy to burn, the body turns to the most readily available source: muscle protein. That’s why starving yourself doesn’t help when you are working out. You need to make sure you take in enough calories to burn. Most fitness programs Inhave done or are doing provide you with great tools on figuring out what your caloric needs are, based on your current weight, activity level, etc..
3. Not Training Opposing Movements
When working out, many trainers will advise working opposing movements, like pairing a bench press with a row. I’m seeing that in my current Fitness Program, Body Beast, and I have encountered it in almost every other program Inhave done. Neglecting certain movements and muscle groups (most commonly the back, hamstrings and glutes) can cause imbalances. Muscle imbalances can lead to overuse injuries, such as PCL tears from quad dominance, which will keep you out of commission for a minimum of nine months. It’s important to have a great program to follow since being injured, could lead to no working out and that could mean reversal of the results you have already seen. That is the last thing you would want!
4. Working in Limited Range of Motion
More common in the bodybuilding community, partial reps, or working in a limited range of motion, can lead to “a limited range of strength and mobility”. Also use caution by not using heavier weights that you are accustomed to. You will be at a much higher risk of injury.
5. Training Too Long
A common physiological response to training is the release of certain hormones into the bloodstream, such as testosterone and dopamine. Going past 45 to 55 minutes per workout can put the body into a negative hormonal state. This is more true for those who do workout after workout or stay in the gym for hours, taking one class after another, and then weight lifting or running on the treadmill to try to burn as many calories as possible. This could mean serious overtraining, adrenal fatigue and performance decrements in the long term. All of these things, both individually and when coupled together, make for a negative effect on your goals.
6. Training Too Frequently
You could train 30 minutes a day, seven days per week, but still not see the results you’re looking for. Adaptations happen during the recovery period. No matter how quickly you want to put on 10 pounds of muscle or lose the weight you gained from having a baby, constant workouts won’t do it. You need to let the body recover and return to homeostasis so it can efficiently build the muscle you want or burn the fat you don’t. Taking a day off, doing a day of stretching or even yoga, will help your body and muscles recover! I try to follow my programs which usually call for a day or rest or stretching.. It feels good to stretch sore muscles and take a day off of the intense workout!
7. Not Sleeping Enough
We know there are never enough hours in the day to get through everything, but it’s important to shut down at a normal hour. Sleep is essential. Certain hormones, the most important of which are growth hormone and IGF-1, which help us build muscle and burn fat, are active when we sleep and not active when we are awake. That old wives’ tale of not growing unless you sleep—with muscles, it’s actually true! I have to admit, this one is a bit hard for me.. I tend to stay up late, have problems falling asleep but at least, I can justify my naps with my son, some days.. I’m letting my muscles grow!!
8. Talking Too Much
Are you working out or doing a fitness program to change your body and life? or to make friends? While workout buddies abd accountability groups are the best for added motivation and accountability, talking during a workout can decrease the metabolic, or fat burning, effect of your workout. same goes for resting too much. The reason? When rest intervals increase, “the body will cool down, leading to a slowed metabolism. Also, talking during a set of squats and shifting your focus from the exercise form to the conversation: can lead to form breakdown, and in turn, serious risk of injury. If you have a workout partner, great, but save the small talk for your (hopefully shortened) rest intervals.
9. Copying Others’ Exercises
If yiunarecfollowing a fitness program and are following such trainers as Shaun T, Tony Horton, Autumn Calabrese, understanding and performing the perfect exercise and form is key.
There is an inherent danger of the “monkey see, monkey do” idea of working out: You might do the exercise wrong. I have spoken to several fitness trainers who say they see this a lot at gyms. This is a great way to hurt yourself. Just because it looks cool doesn’t mean you’re ready for it. Ready to take your workouts to the next level? Cut these habits out and watch as your numbers go up.
I hope these tips keep you from setting yourself up from injury and failure. If you have any questions or would like more information, please contact me or leave me a message/comment.. I love to hear what you think of these tips. And if you have any additional pointers, please feel free to share!! Please follow my blog for more health related articles and blogs! Happy Healthy You!