Where many people go wrong

... In the gym

Working from a General health and fitness facility i have the opportunity to assess and make correlations whilst in the field.

Here are some of the biggest mistakes i see people make in no particular order but many people usually do more than one of...

1. Thinking turning up is enough. Being in the room doesn't mean you automatically are closer to your goals. Often having the mentality of 'well at least i've turned up and i'm here' Very true it is the very least, the very very least!

I often say if you aren't intending to have a productive workout your energy and efforts are best placed else where. Such as the kitchen. Since food is the ultimate factor for achieving your goals by and large, not to forget the biggest obstacle people face usually. Rather than a half-assed workout for 40 minutes how about spending it more productively preparing meals, or something that will empower / excite / calm you such as reading the book you put off or learning something, or doing the hobby you actually enjoy but 'never have time for'

2. Not having a plan, 2b Not sticking to it! At the gym we offer free fitness plans to all members, minimal members take us up on these and even less stick to them! whilst there can be many reasons for this. Not following a plan to not have a plan isn't a sensible approach. Usually ends up just being a walk on the treadmill.

3. Putting the accountability onto others, your friend hasn't turned up so you don't turn up (so now we haven't event done point one... the very least!) or Putting the gym routine into your friends hands. Maybe they're an enthusiast and have more experience in that regard, but there's many factors here than aren't ideal making it a mine field. A person usually trains for their own benefit, what they like and how they like. Often not being what is needed for you so your efforts go un-rewarded. Seeing a person wanting to lose weight doing 2 rep max's every week because their friend does, isn't a recipe for success especially when the friends goal isn't the same.

4. Wanting to go easy on yourself, or the default walk on the treadmill whilst chatting to your mate or scrolling social media. All of these lack the required intensity to achieve anything. Your workout is YOU time, time where you have allocated for bettering and improving yourself. Where you can focus on yourself without distractions. So crank up the intensity and realise your potential. Don't allow for distractions or pointless chit chat. It doesn't better you, more often than not it is toxic to you because it affects your mood. You expose yourself to other peoples moaning or problems when on social media or chatting which is counter productive to everything.

5. Making a social event out of it meeting up with a big group to workout together. Ending up being a couple of reps and exercises with majority of talking and catching up. Gym memberships aren't required for what a trip to costa can achieve. i've witnessed fairly often different groups be in the room for 2 to 3 hours but actually only do about 15 minutes working out. Lets look at the mentality of this for a moment. This instance a person will be convinced they trained for 2 / 3 hours without acknowledging the fact actually a 15 minute session happened. So they tell their friends they're gym freaks or fitness freaks and spend most of their time in the gym. They wont say i like to catch up so do a bit of a workout but its mostly to see friends. On some occasions ive actually counted how many sets i can get out in comparison without adjusting my plan to suit. One occasion i got through 9 sets on 3 exercises by the time a group of 4 got to their second set due to talking.

6. continuing with group training: too many people. I truly believe from experience and knowledge that in a gym setting more than 3 is a crowd. it affects intensity, rest and recovery, selection ability and access. The limiting awkwardness overrides its intensity and effectiveness.

7. Aiming to do the minimum required. usually equates to below minimum standards. doing the lightest options or the easiest options because then you don't have to swallow social stigma or embarrassment even though you could go heavier or do the harder options with a little more effort. People often judge themselves and believe others will do so in the same light. We are the harshest critics of ourselves, dont forget! others don't see the same perspective most of the time and its all in our heads. The leg press is a fine example of this. Just because it can be tough, tiring, fatiguing, challenging doesn't mean select a light weight to make it easy. The aim for most people should be not to just do the reps for the sake of them. its more to do with the manner of which the reps are complete. if intensity is too low results do not get achieved.

So what can be done to correct the above? well pretty much the opposite of each.

#1 have a plan that's in line with your goals and current situation! if you don't know how to approach, ask someone who does know or invest in yourself and take on coaching.

#2 give the correct amount of effort in the gym. The gym is a room with things in it, what you do with those things determines and contribute to outcomes.

#3 be accountable to and for yourself. PERIOD. your body, goals or health do not care if your friend hasnt shown up. your actions or in actions are down to you regardless of what you feel. Own them. And if your friend has different goals to you don't blindly follow their program or routine. meet back with them afterwards, or alter each exercise to suit your needs as you go around together.

#4 if training in groups commit yourself to the training, have a plan set out, and be disciplined to rest periods. If you cant do this then the group is too big to be effective or you're better off in the coffee shop

#5 No social media, phone calls, texts, gossip, idle chatting or distractions. again a coffee shop doesn't need a monthly membership.

#6 STRIVE FOR MAXIMUMS. Realise your potential. Whilst minimums can be used to your advantage and have a time and place,

for most maximums are required. this doesn't mean lift the heaviest weight you can every time for 1 rep this means keep in line with your goals and the intensity required should correlate with your goals and program. this is where progress is made, the body responds to challenging things and results in adaption.

Happy achieving!!

BBB