7 No No’s you’re probably doing at the gym

👉🏾 Talking- may seem tedious, but very crucial in overall goal you’re looking to achieve. Rest between sets is important in determining cardio effect, decreasing bodyfat%, recovery, increasing endurance, muscle growth, heart rate, heart conditioning, blood pressure, yeah, everything a Tess the board! Keep your talking minimal to get that workout in and get home. 

👉🏾 Auto-pilot cardio- this is all too common. Hop on your treadmill, elliptical, bike whatever is your machine of choice. Headphones in and eyes glued to your book or tv. This is not going to get you the results you’re looking for, especially for the long term as there is no engagement to what your doing. If you’re new to this journey I do commend building up to the 30-45 minutes, but don’t let your body get comfortable with this. Eventually the body adjust to the same amount of cardio and that will lead to a switch in your metabolism that will slow to conserve energy.  

👉🏾 Unrealistic Goals- while working out, remember we are all at different levels of fitness, different personal lives, metabolism, age, gender. Don’t compare yourself to what someone else is doing as you started this journey to better yourself. Always remember why you started and your personal goals. Keep in mind to listen to your body as working out harder, longer, everyday will not get you there any faster. Rest and days out of the gym/studio is where the progress is made. 

 👉🏾  Sacraficing form-   the amount of weight you lift is pointless if you aren’t lifting it right! Especially if you’re trying to avoid injury. Bad form is #1 cause of weight training’s acute and chronic injuries. 

👉🏾  Lifting too much or too little-  know your body. Weight chosen should allow you to complete 12-15 reps before fatigue maybe even more. But eventually add weight to challenge yourself and shock your body.  

👉🏾 little or no intensity-   for an effecient worthwhile workout, maintain intensity by pushing yourself to breathless, recovering, and let’s do it again! This is bringing points 1,2, and 6 all together, by giving you the most effective worjout in a time frame you can handle at your pace.   

 👉🏾  Lacking variety- my favorite and  I personally think the most important. Your body responds to changes, this is where you’ll progress and see it all come together. Mentally, you’re engaged, body is responding and your growing each session. This will keep  your workouts fun, energetic, and challenging. All the tools needed to make his whole journey a lifestyle change! 

Take me one of these tools and apply it to your next training session, let me know how it works for you!