Workout Mistakes That Ruins Effort
Either I will find a way, or I will make one. – Philip Sidney
1. Skipping Pre-workout Meal
The pre-workout meal is the first most important meal for achieving any fitness goal. To lose weight, many prefer to skip their pre-workout meal to burn stored fat as energy.
But skipping pre-workout meal can ruin your workout plan and fitness goal. You will find tough to complete your workout routine, due to low energy level. Also, the risk of injury also increases. Add low glycemic index food in your pre-workout meal, to maintain a consistent flow of energy during the workout.
Some quick recipes before 30 minutes of workout:
- Protein shake with frozen fruit
- Oatmeal alone or mixed with protein powder
- An apple or banana
- Greek Yogurt with fruit
For more, you can get workout meal idea from greatist workout snacks.
You can have a regular meal if you are going to workout after 2-3 hours.
Pre-workout meal benefits:
- More energy during workout
- Prevent from breakdown of muscle tissue, i.e.,. Muscle loss
- Increase muscle recovery and growth
2. Eating Spicy and Heavy Meal Before Workout
There are many eating habit mistake that can ruin your workout. Among those are eating a heavy or spicy meal.
Eating these types of meal before a workout can cause indigestion and heartburn.
Avoid it before at least 2 hours of workout.
3. Training Longer
Training longer gives a better result, is one of the myths that most of the people believe. But training longer can lead to overtraining that cause slow recovery and delay in progress. 1 hour of workout is enough for any fitness goal; it may be weight loss or muscle gain.
4. Not Eating After Workout (Time)
Weight loss or fitness goal delays can also be due to lack of right nutrition after a workout is known as a post-workout meal. Right after a workout, body need energy and other nutrients to recover quickly.
After a workout, 20 minutes is the peak time to feed up with right carbs and protein, to assist muscle recovery and growth.
Nutrients are required to recover the micro-tears of tissues and muscle; delay can lead to slow recovery and injuries.
5. Not Eating Right Food
Another most important question about post workout is balanced diet and nutrition.
You need a balanced amount of carbs and protein along with other nutrients. Carbs (energy) are required to carry and assist amino acids, and other nutrients required by cells and tissue.
You can get the whole list of healthy meals over here: Healthy Post Workout Meal List
6. Skipping Warmup and Stretching
Before starting any intense workout, it’s important to do a proper warmup and stretching.
Warmup and stretching can loosen up muscle and prepare the body to prevent sudden shock.
Make 5 – 10 minutes for warmup and stretching, as it’s best practice to start any workout routine.
9. Not Getting Enough Sleep
You need a good sleep for 7-8 hours to boost recovery, weight loss or muscle growth. There are many reasons to get healthy sleep. It can play a significant role in achieving your weight loss goal. Don’t neglect it.
10. Relying On A Scale To Track Your Progress
While trying to lose weight, you might be quite eager to check your weight every time.
Checking weight frequently can make you depressed, as you might see fluctuation in your weight.
Fluctuation in weight might be due to water intake or food intake. If your want to check your weight, then check it weekly or bi-weekly.
12. Relying On A Gym Partner To Workout
Don’t look for motivation in other, be your own motivation. It’s good that you have a gym partner, but don’t completely depend on them. You should complete your workout routine with or without them.
13. Not Planning Ahead
Planning a workout is the best practice. But prepare it as early as possible, not during workout time. Don’t waste your gym time in planning a workout, plan it early.
14. Not Taking Time To “Rest And Recover.”
To stay in weight loss or fitness program, you need to have better plan to boost recovery process.
Have 1 or 2 day recovery day between intense training. You can go for a walk or cycling for active recovery, as it stimulates muscle for better recovery.
You should take a week break after 6-8 week intense training for complete recovery. By taking a regular rest day, you will give it enough time to recover fast and completely.
After recovery day you will feel more energetic and motivated during a workout.
15. Ignoring Leg
Many people skip leg day, while workout with full energy during other muscles. It’s a huge mistake while trying to lose weight.
Leg fall under the major muscle, and while working on it, you work on other muscles too.
There are many reasons not to skip leg exercise:
- You will strengthen lower body, lower the risk of injury.
- As it’s a big muscle, you will burn more calorie.
- You will improve your balance.
- You will enhance your strengths for cardio exercises, like running.
- You will boost your metabolism.
- You will increase the range of motion.
- Stronger leg makes assure that you have high energy throughout the day while doing any task.
16. Not Challenging Yourself Enough
As your start a fitness routine, you have to push to get started. After a while, you will find comfortable with those exercises. If you don’t challenge yourself to lift more heavy, more reps or sets; your progress will slowdown.
You need to change your workout routine as your strength improves. Make constant effort and progress, instead of pushing one in a while.
17. Training to failure every time
Training to failure is the best way to make better progress, as it increases your strength, fitness and boosts weight loss.
You don’t need to train to failure for every exercise.
While working on any muscle, you can include failure set for 2 exercises while training normally for other 3 exercises.
2-3 sets of failure are enough, don’t push harder.
18. Missing workouts
Are you skipping your workout day, it can be a significant setback in your weight loss goal. Plan a workout as per your schedule, and never skip or miss it.
19. Working out too often – Training muscles frequently
Training for longer is not only the reason for muscle injury or delayed recovery. You should also take care that you don’t overtrain a single muscle in a week.
Train every muscle to get a better result instead of forcing single muscle.
20. Working on limited range of motion / Using incorrect form
Incorrect form can keep you away from gaining the exercise complete benefit. By practicing right form, you will increase the range of motion.
Increased range of motion will help to work on extra muscle, that you might be missing due to incorrect form. With the better form, you will more efficiently.
21. Talking Too Much
As you have limited time to workout, you shouldn’t waste on unwanted stuff. Once you start with your exercise, avoid talking or gossiping.
22. Not Understanding Anatomy
Body muscles are connected to each other. You should always take care that you shouldn’t train the muscles connected to it. You can follow the tips below to plan a better workout schedule.
- Never train shoulder the day after your trained chest
- Have a gap between leg and back exercise as they are among large muscles. You need lower back strength during leg and back exercise.
- Don’t supersets that demand high grip
23. Hiring An Out Of Shape Trainer
If you are looking for a trainer, then look for a fit trainer. Out of shape trainer can’t keep you motivated.
Injury Prevention and Treatment
Opportunity does not knock, it presents itself when you beat down the door. – Kyle Chandler
When you get into any fitness activity, there are chances that you will face injury. Injury can be a sign that you are trying hard to reach your goal or it may be an indication that there are some faults.
No matter what, you won’t be able to skip any injury completely. You might face minor damage, but there is no reason to worry.
You can prevent major injury and even fasten its recovery. Know the right steps to prevent it and later explore the right way to recover faster.
1. Get a proper footwear
You need a proper footwear while doing any high impact exercise like running. A right pair of footwear will protect from the impact that is reason for knee pain, blisters, sprains, and even athlete’s foot.
Right shoes and socks can protect from these problems.
Also, you need a good shoe while lifting weight to provide good balance. It protects from many of possible injury while lifting heavy weights.
2. Start with warm up and cool down
Before starting any exercise, you need to start with warm-up and end with a cool down. A proper warm-up will help your start your exercise. It will also increase your heart rate and loosen muscle and joints.
Some of the warmup routines are:
- Cycling Exercise
And finally, cool-down for 5 minutes by walking to relax.
3. Try to stretch before and after workout
Many researches have proved that stretching has no effect on injury prevention. But don’t skip it, give 5 minutes to stretch.
It will help to loosen the muscle and joints, improving flexibility.
4. Learn proper form of exercise
You don’t need to rush to start with training. You might face injury or sprain due to performing an exercise in a wrong way.
Learn the proper form to get maximum benefit and prevent any damage.
There are many worst exercise that you should avoid, as they don’t provide real value for effort.
They can also be considered as risky exercise as they increase the chances of injury. So you should avoid those exercise and do an alternative to it.
1. Worst: Lat Pull Down Behind the Head
Alternative: Front Lat Pull Down
2. Worst: Military Press Behind the head
Alternative: Front Military Press
3. Worst: Upright Row with cable or barbell
Alternative: Front or lateral row
4. Worst: Leg Press with Cramped Knees
Alternative: Leg press with knee at 90-degree angle
5. Worst: Squats on the Smith Machine
Alternative: Squats with added weight like dumbells
6. Worst: Exercise for Spot reduction
Alternative: Go for the complete body instead of spot exercise.
While the last one, skip spot reduction exercise, as they aren’t perfect to reduce fat. While focusing on whole body exercise, you will lower your overall body fat for a lean body.
That’s all form of exercise you should avoid and its best alternative.
5. Ease Into It
If you are beginners or have been inactive for long, go slowly. You need to start slowly and increase intensity and duration as you get the habit to it.
Challenging your fitness level is a good sign, but go slowly at the start. Sudden changes in intensity or frequency increase the risk of injury.
6. Cross Train
Frequently using any muscle can leads to overtraining, causing a delay in recovery and injury.
You should cross train to prevent overtraining of any muscle. You can do alternate day training with cardio and weight lifting. While on the third day you can go for swimming or cardio.
While on strength training you can choose different muscle on a different day. Skip training single muscle twice a week.
7. Listen To Your Body
While training you should first listen to your body. Pain is a sign that you need to stop workout routine and take rest to prevent any injury. Don’t neglect it, look at starting pain and you will prevent any significant injury.
8. Refuel Your Body
Body need a continuous supply of energy and other nutrients for the recovery. But the need of these nutrients increases during and after the workout.
You need to take proper care of your pre-workout, post-workout and during workout nutrition.
During pre-workout and post-workout you need to fuel with carbs, protein, and other nutrients. While during exercise you need to drink water frequently to avoid dehydration.
9. Rest and Recover
Rest and recover is the most important part that you shouldn’t compromise. Take 1-2 day rest in a week for fast recover. While taking a break for 6-7 day after every 8-9 week training helps in maximum recovery.
You should consider it equally important as other fitness routines. Your body require time to recover completely to perform better.
10. Strengthen Your Key Muscles to Prevent Injury
You make frequent use of core, back, and leg muscle. These muscles face constant stress while running or while lifting.
For better protection from an injury you need to strengthen these muscles. A weak core and back can lead to back injury, while weak leg muscle may result in shin splints or knee injuries.
How To Treat Any Injury
To treat you need to follow RICE therapy.
R I C E treatment method stands for R= Rest, I= Ice, C= Compression, E= Elevation.
R I C E treatment has proved beneficial for every injury as it targets primary cause of injury. Injuries are most common due to stress.
R I C E method proves useful in the treatment of 95% injuries within 48-72 hours. It reduces swelling and pain to recover faster.
R – Rest
Rest is necessary for injury treatment. Rest for 2-3 days gives time to recover. It provides time to recover from an injury caused due to stress.
Stress are relieved during the rest period.
I – Ice
Ice is very useful in the treatment of an injury. Ice can be applied to the swelling region, the part where you feel pain. Icing is a good option as it relieves pain as you apply it.
Due to icing on the injury, pain is reduced due to increase in the flow of blood. The movement of blood reduces swelling and heals the injury faster.
Never apply ice directly on your skin. Wrap ice in a piece of clothes or towel.
Apply ice for 15-20 minutes at a time and then let it warm at room temperature. You can repeat this process 4-6 times a day and continue it 2 days after your injury.
C – Compression
Compression helps to limit swelling and recover damage. Compression relates the principle of providing support to the injured part.
You can wrap a bandage that provides extra support and comfort to the injured area.
Take care while you tie this bandage. Don’t tie bandage too tightly as it cut blood flow. It will limit blood supply to the injured area thus delaying recovery.
E – Elevation
Elevation can help to treat swelling in injury by the principle of gravity. As you lay down, put your leg on two pillows. It will allow draining blood from injured area and recovering faster. It is usually for treating leg injury.
Tips to Recover Injury Faster
Follow R I C E method for 2-3 days.
Stretching helps to loosen your muscle. Stiffness in the muscle mostly causes injuries. Thus perform stretching exercise during training or for the treatment of an injury. Perform stretching slowly and never force to stretch your muscles. Give time for stretching as it depends on your flexibility.
If it still pains, then it’s best to visit a physician.
»» To Chapter 8 «« To Chapter 6
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss
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