Exercise Mistakes

by Jackie on May 16, 2014

Unfortunately, most people become frustrated and quit exercising before they see any real results. But it’s not too surprising, given the common mistakes many people make with their training programs. Are you making these workout mistakes?


Common Workout Mistakes to Avoid


Overestimating exercise

Most exercisers are far too generous with estimates of exercise intensity and time, amount of weight lifted, and the frequency of their workouts. To avoid this, keep an exercise log to track exercise.


Underestimating eating

Tracking what you eat in a food diary will help you break the cycle of overeating.



If you always do the same workout for the same amount of time, you will eventually hit a plateau where you fail to see any additional change. One way of overcoming this plateau is to modify your workouts every few weeks. Make sure you vary frequency, intensity, and repetitions. Another great way to get the most out of your workout is to try new exercises.



After a workout, stretch for at least 10 minutes to prevent soreness and promote recovery and repair. Yoga is one of the easiest ways to incorporate stretching into your fitness program.



Women tend to use their neck muscles more than their abs when they do crunches. Shift the focus back to your abdominals. Pressing your tongue against the roof of your mouth helps keep the strain off your neck so your stomach is forced to do the work.



Many women are under the impression that using heavy weights equals bulking up, so they stick with light weights. But if you’re using free weights or weight machines once or more a week, you should be slowly increasing your weight. Since your muscles build up resistance over time, aim to increase the weight by about five pounds every two or three weeks.



Do the modified style push-ups for better form. Plant your arms directly below your shoulders and keep everything from your knees to your neck in a straight line as you slowly lower yourself to the ground. You will still get an amazing arm workout and better results.


Pre-workout snacking

Downing an energy bar before the gym can actually zap your energy since many of those bars are high in fiber and take forever to digest. Digestion requires energy making you feel sluggish. Instead, opt for a banana. Bananas are quick to digest and won’t inhibit your gym time.


After workout binging

You don’t want is to completely undo all the hard work you just put in! People tend to overestimate the number of calories burned and underestimate the number of calories they eat. To keep yourself from eating too much, make sure you check the label of whatever you’re eating and aim for something in the 150-calorie or under range.

Water intake

Water provides you with an overall healthier body, more stamina, and lots of fuel to help build muscle. Make sure to consume water before and after your workout, and keep a water bottle with you while exercising.



Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.

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