Table of Contents
If you don’t gain the expected results at your training, you probably are doing one of these 2 main mistakes:
• You exercise with lack of discipline and concentration
• You exercise so blind and distraughtly that you are forgetting what you want to achieve.
In this article, you will find out 8 mistakes which people are doing the most frequently and of course, tips on how to fix them. Read this list and find out if you had committed one of these sins.
your training, you probably are doing one of these 2 main mistakes:
SIN 1: YOU MISS THE TRAINING BECAUSE “YOU ARE NOT IN MOOD”
Many of us don’t achieve their goals because they get distracted. You know that. You have many obligations and don’t have time for training. You get the free place in your schedule later but you talk out of it because you are not in the mood anymore.
Think of it
When was the last time that you have missed sleep because you were not in mood? Your training should be the part of your day as any other aspect of your daily routine. You should never be deciding whether to exercise or not to exercise. Simply you should go to the gym in the time of your training. Set up the remind in your mobile phone and get your ass to the gym.
SIN 2: YOU GO TO THE GYM WITHOUT SHORT-TIME OR LONG-TIME PLAN
While getting you to the gym is the half of the fight, you won’t win the war unless you have a plan – or some of the following months. First of all, it is very important to identify concrete goal you want to achieve during half a year.
And then you should divide it into cycles for 8 weeks. These can be set up in dependance upon your successes during every 8 weeks phase. It is very important to have long-time (6 months) and continuous (for 8 weeks) goal.
Think of it
As soon as you have continuous and long-time goal, you will be needing daily plan. Before going to exercise, write down every training. You can do it several days before or in the morning hours before every training. Good tip is to write it down on mobile phone or notebook and take it with you to the gym. Then follow it during exercise.
SIN 3: YOU ARE OBSESSED WITH THE STRENGTH SO MUCH THAT YOU DON’T ALTERNATE TRAININGS
To become stronger requires challenges and regular muscle stimulation with various ways. You can’t just do the same exercises in the same order. This can work for several weeks but it will fail after all.
Think of it
Every strengthening protocol relies on the cyclic repetition, weights, exercises and volume which will enable you to increase the strength. Find the plan for building of strength designed by professional sportsman or trainer and follow it to the last latter. Regeneration and cycles for increase strength are as important as lifting of weights.
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SIN 4: YOU WILL ALLOW BAD TRAINING TO GET OFF THE RAILS YOUR LONG-TIME GOAL
Let’s say that during the last training you have achieved four repetitions with specific weight. Now you are expecting to achieve five repetitions during the same exercise and you will do only three repetitions and your muscles give in. Your thinking is immediately changed; you consider this training as a failure. This will get you into misery mood and frustration so you’ll shorten the training and you’ll go home.
Think of it
If it comes to this case, admit that everyone has a bad day in the gym. Instead of finishing the training, try to do immediate changes. Get yourself 2 minutes break and change the training. Concentrate on the repetitions, not the weights. Find the way how to shift today’s training on the successful training.
SIN 5: YOU USE THE WEIGHTS WHICH ARE NOT HEAVY ENOUGH
This happens when you are not comparing sets, repetitions and weights from the training to training. If you are not following it, you will probably grab the barbells which you “feel” these are the right ones for you in the given day. Many women fail and don’t lift the weights heavy enough because they are afraid that they will be looking to much bulkier.
Think of it
Try to have a diary into which you will note down not only your exercises and sets but also weights and repetitions. Check the diary every time when you are preparing your daily plan. You can also note down your previous successes so you will always have them by yourself when exercising.
SIN 6: YOU SEE THE NUTRITION AS SOMETHING SECONDARY
This can happen whether your goal is the muscle growth, fat loss or both. When your nutrition is secondary, you can hit into your calories of macronutrients or sometimes you can’t. But never maximize your ability to achieve the goals when your nutrition is horrible.
Think of it
Make a bigger effort into planning of your nutrition plan than to your training plan. What? Yes. You can eat six times per day but you probably don’t want to train more than twice a day (unless you are going to competition). That is why planning of your nutrition will take more time. Be sure that you are obtaining needed nutrition numbers not only per day but from meal to meal.
SIN 7: MORE PARTY THAN TRAINING
It is enough to say that if you are on the party more often than in the gym, you don’t maximize your results. If you are “party animal”, you will need to make rational boundaries when you want to achieve your goals.
Think of it
Slow down that party train. We won’t persuade you not to attend the celebrations and action, this is up to you. Try to stay at home at least one weekend evening or be a voluntary driver so you won’t drink alcohol. Have in mind that if you are going out in big style for too often, you will get away from regeneration and relax and if you are out on the party until early morning hours, you probably won’t be watching your nutrition plan.
SIN 8: YOU ARE EXPECTING IMMEDIATE RESULTS
Motivation is strong tool but unrealistic expectations often lead you to extreme intensity of training for one or two weeks. Then your body gets tired and you don’t see the results, you will be overtrained and frustrated so you will be missing trainings.
Think of it
Stop measuring the immediate results such as lost kilograms or increased number of repetitions or weight. Set up your success on that you will remain at your program. Eat every meal you plan. Do every exercise. This is the final guide to your success in your long-time or short-time goals.
Have you found yourself in one of these “sins”? Share with us your experiences in comments and in case you like the article or you think it might be helpful for someone, support it by sharing.