I know, I know, how many times do fitness experts have to explain that the whole idea of ‘fat burning zones’ is a farce?
Well, you’re going to hear it again. Interval-style training is the way to go regardless of whether your goals are fat loss or improved fitness. The notion of more bang for your buck should appeal to just about everyone who frequents a gym.
See #1 on this list for more details.
#9 – Not enough resistance training in your program
Many people ‘dabble’ in their weights during their workouts while relying on their cardio portion for the majority of their session. You know the folks I’m talking about, right?
Many folks give up on training regimens only weeks after starting. HOLD UP GUYS! A few weeks of training cannot be expected to negate years of inactivity and often ABUSE of your bodies.
Even the poorest programs can result in positive physical changes simply because of consistency and effort. Imagine the results you would get if you stuck to an excellent training program? Go find a great trainer today, there are A LOT of them out there!
#7 – Ridiculous diet practices
Sure, this is not something you might be able to spot in your local gym but as a group exercise instructor, many members like to tell me about their dietary practices.
In addition, I often overhear some of the most ridiculous dietary tips that people give each other in the gym (even trainers are known to occasionally dispense their share of stupidity as well).
Listen people: sound nutrition is not rocket science! We all know right from wrong, for example, what’s better for you a soda or water? What about a bag of chips versus a bag of carrots? A candy bar or a nectarine?
Tough ones huh? Anyway, try some of these things and you will be just fine:
- Eat a VARIETY of food
- Don’t eliminate entire food group
- Eat 5-6 small meals each day
- Try to have protein, fats, and GOOD carbs at each meal
- Stay away from fad diets and diet pills
- Fasted cardio
- People that think that by exercising on an empty stomach, they will target all their fat stores.
- Sorry folks, won’t make a difference, in fact, your work capacity will be lowered from lack of fuel! Therefore, you will not be able to burn as many calories in that session.
- Did you hear about the ‘miracle’ 10-day maple syrup, lemon juice, water, and cayenne pepper fast?
- If it sounds ridiculous, it probably is.
- Drinking carbohydrate drinks or eating energy bars during a spin class
- Ever see folks who are trying to lose weight drinking a bottle of Gatorade and eating a Clif bar during a class yet wonder why they can’t seem to shed the pounds? Hmm, I wonder why?!
Could it be that they keep putting back in the 400-500 calories they end-up burning in class?
#6 – Spending too much time in the gym
The number one reason that people give for not working out is TIME. After all, it’s safe to say that we ALL have better things to do than spend all our time in a gym, right?
Try doing some extra work at home, reading a book, playing with your kids, taking the spouse out to a romantic dinner, whatever. Live your life folks!
One of the quickest ways to burnout is too many hours in the gym. Stick to short, effective, efficient sessions and go and have some fun in the real world!
#5 – Too much ‘down-time’ during training
I sort of cheated here as I could have rolled this into #6. But, I just had to talk about my pet peeve #2 here, the guy talking on the cell phone or sharing a cup of coffee with his buddy between sets.
If you’re at the gym, DO WORK! Increased pace leads to increased fitness, results, fat loss, strength, and energy!
If your gym is like mine and there are a lot of people who know you and want to socialize, try wearing an IPOD and don’t make a lot of eye contact…you’re not a jerk, you just a person who wants to complete your goal, that’s all.
#4 – Scared to use ‘athletic’ exercises during training
There’s a reason athletes look the way they do, folks. It’s their training.
Effective, functional training will result in great results in less time. The Olympic lifts such as the snatch and the clean and jerk can be used to improve overall fitness, promote flexibility and balance, improve strength and power and much more.
Don’t be scared of the technical aspects of these types of lifts as there are VERY simple variations such as clean pulls, jump shrugs, and push presses. Try some, you will not be disappointed!
#3 – Not enough variation
Boredom and staleness inevitably leads to burn out and non-compliance. If you are not motivated by what’s about to happen in your training session, CHANGE IT.
#2 – Isolation Exercises
Okay, pet peeve #3, the overweight guy or gal who spends all their time doing bicep curls and calf raises!
Compound lifts such as squats, presses, rows, lunges etc. are the way to go as they are far superior for not only burning calories and increasing fitness, they are also better at getting you stronger! These types of exercises are functional in nature: this simply means that they allow our bodies and muscles to get stronger in the exact same fashion that they will have to work in real, everyday life.
And now…..drumroll please! The #1 thing that most people do wrong in gyms today is…..
#1 – Not obeying the ‘Overload Principle’!
Here’s a newsflash for everyone, fitness is not easy and fitness will not come fast.
The NUMBER ONE principle in exercise physiology 101 is the Overload Principle. Simply stated, this principle tells us that in order to elicit change on our bodies we must OVERLOAD it or go beyond what we normally do.
All this feel-good, new age crap about never pushing your body to failure or never ending a set with a hard repetition is about as silly as saying Pilates will ‘tone’ your muscles while weights will make them ‘bulky’….what?!