Throughout the years I have seen some crazy things in the gym.
Some workout related and others not!
When it comes to observing workouts and people here are some of the biggest mistakes I have seen.
1. Pushing Too Hard or Not Pushing Hard Enough
Intensity is something that is widely misunderstood.
I have seen people loading up bars up to 250lbs for squat but could not do a proper body weight squat.
I have seen loads of crunches, improper push ups, and countless time on the treadmill.
I was told you can never do enough cardio.
Same exercises with the same intensity every workouts.
When it comes to intensity slow and steady wins the raise, however a person still needs to be challenged appropriately to see results.
Here is an example of what not to do because it is to intense!
Here is an example of something not intense enough!:)
2. Focusing on losing weight versus metabolism
Losing weight is easy it can be achieved through starvation, eating restriction, excessive aerobic exercise, fad dieting, HCG shots, surgeries and so on.
Many people want to lose weight and that is great however what they really are saying (most of the time) is they want to be more lean.
I know several people that are thin but not fit and absolutely not healthy. So What?
Well any fitness program should be focused on improvement and progression.
Basically workouts should be centered around individual goals and then measured for constant improvements in a safe manner.
3. Thinking that it is the workouts alone that changes appearance
Most people realize that an increase in lean muscle tissue will improve metabolism.
But then do not do the needed things to increase lean muscle tissue especially in regards to lifestyle things.
Here are a few ways to help the workouts be better and increase metabolism.
- Stress reduction and management
- Sleep
- Supportive nutrition and supplementation
- Other recovery techniques that make training sessions more effective
So what can be done immediately
1. Figure out your goals and a plan
2. Find some accountability for your goals including a program that is focused on metabolism
3. Stay away from quick fixes
4. Focus on lean muscle tissue
5. Improve performance slow and steadily
Questions or comments are encouraged below!!
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Number 3 really hit home for me. I have a son that does so many things to lose weight – exercises and lifts weights – and then goes to McD when he’s done. He doens’t realize that he just negated all that hard work he has done, in so many ways.
Thanks for the comment. This is a very common misunderstanding. This could work only if it is done within the macronutrient needs to lose weight. There are better choices however but not eating is another solution that does not work in the long run. A person does need food to refuel the body.
Hi Jeremy
You wouldn’t think so now but my body used to be a temple as I used to push myself to the limit when I was younger.
Nowadays it ressembles more of a ‘kebab shop’ for two reasons. Firstly, the intense exercise routines are not sustainable particularly as you get older and have family commitments and secondly the injuries sibstained.
I agree that a well-balanced approach with moderation will keep you in good health.
That’s one of my goals this year!#
Good post
Mark
Mark intensity can be sustained over a long period of time and in all reality can be improved. The issue is appropriate progression in intensity over a long period of time. In fact my personal workouts are as shorts as 7 minutes and intensity keeps increasing. But again it should be a slow and steady progression and most important is how to prehab (prevent) injuries from occurring in the first place. I have a client who is 63 who has went from 0 pullups to 5 which is just one example of gradual progression. It took him three years. Foam rolling and band stretching are two things you can do
Hi Jeremy,
#3 really resonates with me. I focus on the healthy part of working out. When I do, my mindset is that of I’m absorbing the food I’m eating (I’m an organic vegetarian freak) Also when using weights, I think of how my bones will be stronger and last longer as I age. If I were to focus on appearance, I would quickly quit because it takes a while to see results.
Thanks for the encouragement
Donna
Donna that is exactly right. Focus on the health and strength benefits and the results will come. I challenge you to check out http://www.swole.me to find your calorie needs and to put on lean muscle tissue. They have a vegetarian option on there.
Hi Jeremy,
I had to admit exercise is the biggest area I struggle with. It is one of my goals this year. I have never stepped inside a gym. I have recently started running 5k every Saturday which is my limit really.
I have always been reasonably healthy, I don’t smoke or drink and I try to eat healthy by exercise is something I need to work on this year.
Thanks for all your wisdom.
Beth
Beth you might be better off doing several other things other than running long distances. Body weight resistance training, strength training, yoga, or even walking up a steep hill several times. Exercise time is really unimportant when compared with exercise intensity. However it should be done in a progressive slow manner.
Jeremy,
Very funny videos. As a former Professor of Health and Physical Education and having cause myself numerous sports injuries over the years, I am now very careful about the way I work out. I will push myself a bit by varying the activities (e.g., using the stationery bike, elliptical and treadmill, and then using several different weight machines). But I pay attention to signals in my body and I only push a bit and then ease up until I become more naturally comfortable with the higher weight or the longer distance or the higher level of intensity.
Warmly,
Erica
I am very fortunate to not have had any overuse injuries while playing sports even through college. However, I did experience over training and burnout several times and had several sports injuries that were not from training but from different forms of contact. Regardless the one thing I learned is that most people do not realize they need a foundation of proper movement and recovery such as band stretching, foam rolling, and periodization of workouts including intensity and type.