Let's face it, if you make it to the gym or are participating in physical activity of any description at all, then you are nailing it. But, it turns out that there are a few simple things that might be hindering our performance and stopping us from making it to the Rio Olympics. Or just getting maximum results for your effort. Always keen to up our game we spoke to Speedflex Trainer Paul Lyons who gave us the lowdown on the common gym-mistakes and how to overcome them. So we can smash it, as it were.
Putting cardio first
Many people think it’s better to do cardiovascular training like running before resistance training. This is not true. The body needs glycogen (blood sugar) for energy during resistance training, and the body cant burn fat until glycogen stores are depleted. For glycogen stores to be depleted you must work with weights first in order to allow fat to be burned during cardiovascular training.
Sticking to a routine
If you continue to do the same type of exercise over and over for a long period or time your body will quickly adapt and stop progressing. Varying your workout challenges your body and will fire up your metabolism; keeping the body guessing. For optimum results work out in a group environment where the trainer changes the workout each time.
Taking no rest
In order to see results, you need to fully commit to an exercise regime. However, be aware that the body needs time to recover. This is particularly true for beginners as it will take them longer to recover so rest days are key.
Starving the body
Many people believe you have to starve the body to lose weight. However the body needs food in order to convert it into energy and fuel the metabolism. What you eat and when is the key factor. For growth and repair, lean protein is really important, especially after exercising, and slow release energy in the form of complex carbohydrates is important 1-2 hours prior to training even if that is in the form of a snack.
Fitness is a lifestyle. It's common to struggle to maintain a routine and, like diets, start and stop frequently. Developing a routine and getting into good habits makes it easier to stay on track, especially if what you do is enjoyable and you’re seeing results.
Having no goals
It's important to have a goal or objective in mind in order to motivate you to train. Decide what you want to achieve and why, as well as when you want to achieve it by. Try to measure progress, track performance and use any progression as motivation and an incentive to continue.