In a recent YouTube video, trainer and Athlean-X founder Jeff Cavaliere C.S.C.S. shares the mistakes he has seen people making in their workouts again and again when they’re at the very beginning of their fitness journey. If you’re just starting to work out, or have been training for a while now and are wondering why you’re not seeing results, here are seven common pitfalls to avoid:
The right diet is essential to supporting your efforts in the gym, says Cavaliere, otherwise you’ll start to plateau pretty damn quick: “You can’t get around nutrition, whether that’s overeating the wrong foods or undereating the right foods. There’s no magic exercise plan to overcome the fact that you’re not eating properly.”
Picking up the weights too soon
Before you throw yourself into weightlifting, it’s important to have a good foundation of strength and joint stability, and the best way to do this is with bodyweight exercises, such as pushups and pullups. Not only will they make your job a lot easier when you do pick up the weights, but they will continue to complement your training as you become more advanced. “That’s where some of the most difficult calisthenics exercises can be performed,” says Cavaliere. “But not before you learn that base of strength and stability with the proper execution of the basic movements.”
Ignoring mobility and flexibility
“If you’re not looking yourself in the mirror and seeing all postural flaws and mobility issues you have, and addressing them, then you’re setting yourself up for long-term failure,” says Cavaliere, who warns that if you build strength around these imperfections, it can lead to more serious issues down the road. “If you get them out of the way early, you’ll be able to build a better foundation free from the cracks that are ultimately going to take you down in the long run.”
Falling into a routine
It can be fairly easy, when you first start working out, to become entrenched in a repetitive routine, performing the same number of pushups, situps etc. in each session. “In order to change yourself beyond that beginner newbie phase, you’re going to need to challenge yourself,” says Cavaliere. “Incorporate a new exercise, a new stress to the exercise, make it difficult in some way, shape or form. Once you learn how to properly overload, then the changes will continue to come.”
Taking rep counts too seriously
When it comes to any exercise, it’s quality that counts, not quantity. Cavaliere advises against rushing through your repetitions solely in order to hit a certain number, as this can compromise your form and even your safety, and instead on performing a smaller number of reps where you’re getting the absolute maximum benefit from the move. “You need to be able to do the reps you can, as effectively as you can,” he says.
This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Breezing through workouts
If you can make it to the end of a training session without having felt any real discomfort, then you’ll never see any real progress. “You have to push your body to the point of challenge in order to create that change,” says Cavaliere. “You want to be able to push, and each repetition becomes more and more difficult. However, when you reach a point of form failure, we’re done. We don’t want to sacrifice our safety in the process of trying to get out that other rep.”
Wanting instant results
“Realize that it takes time, and you need to enjoy the journey,” says Jesse Laico. “It took a long time for me… It’s those little victories that mean the most. For me, it was setting a new PR, looking in the mirror and seeing some gains, some size on my muscles, and it’s going to work for you as well. It’s not going to happen overnight, but in the end it’s going to be worth it.”
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io