You’ve conquered your anxiety and now you’re ready for the gym. I’m going to talk to you about a few mistakes that beginners make and how you can avoid making those same mistakes, mistakes that stop you from losing weight, mistakes that stop you from building muscle mistakes that can get you hurt. These tips will help you avoid injury, build that muscle and lose that weight quickly and safely.
First, let’s define newbie or beginner. Your new if you’ve never been, to a gym, you’ve been to the gym once in the past six months. You’re even knew if you use to be an athlete, but the only weight that you’ve picked up is that weight that’s around your gut. I’m not throwing Shade at anyone. Just helpful advice to keep mistakes to a minimum so you don’t end up sidelined for another season.
lowe sHere are the top five mistakes that I’ve seen people make in my 25 plus years as a fitness enthusiasts, gym junkie and athlete.
Gym Mistakes #1: Not Being Dressed Appropriately.
You don’t want to wear clothing that’s too loose or too tight and stay away from anything that’s 100% cotton unless you enjoy feeling like you just got out of the ocean.
Gym Mistakes #2: Not Warming Up.
Now let’s be clear. Jogging to the gym or riding your bike is not a warmup. Yes, you’ve got your heart rate up and you’ve burned some calories. However, that does not prepare your body for deadlifts, squats, or lunges. Those big movements you will be doing during your workout. I have had clients come to me after riding their bike to the gym saying, all right, let’s go Coach. I’m ready to train. My response, “No, no, no, no you are not”. It is vital that you incorporate a movement prep into your routine (another name for warm-up). Movement that gradually increases your heart rate and circulation. Movement that prepares your joints and muscles for the exercises you will be doing on the floor.
Gym Mistakes #3: Eating Too Much Or The Wrong Foods.
You eat a big meal on your way to the gym thinking you’re eating for energy, but what just happened is that you just re-directed your energy flow. The energy you needed for the gym has not been diverted and is now being used to digest the meal in your gut. It’s recommended to consume a full meal two or three hours before your workout. If you are rushing and need to eat closer to your workout choose simple carbs and some protein. I like to drink a protein shake thirty minutes before to fuel my body for the upcoming workout.
Gym Mistakes #4: Not Having A Water Bottle
Going to the gym without a water bottle is a bad idea. Good hydration means getting the right amount of water before, during, and after exercise. If not properly hydrated, then your body cannot perform at its highest level. Your workout is going to suck and you will waste time standing behind someone at the water fountain trying to catch their breath and drink at the same time. Don’t even get me started about the spit and the germs on and around water fountains.
Gym Mistakes #5: Bad Technique Mixed With Ego
This one I see a lot in the club from men and women alike. Check your ego at the door. If you don’t know what you’re doing, then ask someone that does and stop pretending like you’re a pro when you’re not. You are going to hurt yourself, hurt your gains, or worse hurt someone else. I remember I was working at a club here on South beach. I saw a guy, he had six plates on each side of the leg press machine. As he was going down in his lower back was rolling up. Every time I saw this movement, I just cringed. I just waiting for his L-5 and S-1 to explode. When he was done, I approached him. Introduced myself as the Fitness Manager and asked him if I could show him how to improve that particular movement? His response, “I’m a doctor, I know what I’m doing”. I said, “okay sir, but you may hurt yourself leg pressing the way you are”. His response again, “I’m a doctor, I know what I’m doing”. Two weeks later I saw him at the club walking around. Guess what? Holding his lower back. So again, if you don’t know what you’re doing, it’s okay. Ask somebody and get some help.
What crazy gym Mistakes have you made in the past and what have you done to correct them?
Comment below and let me know. Also, if you want to join a community of people just like you, a group of like minded people looking to change their bodies from the inside out. Come join us in my new Facebook group Body Reboot with Elmer Hickman.
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