7 No No’s probably doing at the gym

👉🏾 Talking- may seem tedious, but very crucial in overall results and 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, yeah, everything across the board. Keep your talking minimal, get that workout in and get home. 

👉🏾 Auto-pilot Cardio- this is too common. Hop on your treadmill, elliptical, bike whatever is your machine of choice, headphones in and eyes glued to a book, your phone, or t.v. 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 you’re doing. If you’re new to this journey I do recommend 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 stares this journey to better YOU. Always remember why you started and your WHY.. (do you have your why?) 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. 

👉🏾  Sacrificing 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, but then eventually add weight to challenge yourself and shock the body.  

👉🏾 Lacking variety in your training sessions/workouts- (this is my favorite and I personally think most important) your body respond 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 this this whole journey a lifestyle. 

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

💥take one of these tools and apply it to your next workout! Let us know how it works for you💥