With the endless options in fitness today, where should you be starting to get the best bang for your buck? The answer to that question might surprise you a bit.
It is not always about adding more to your fitness program that delivers the biggest impact. Majority of the time it is about getting rid of the things that are wasting your time. Before focusing on what exactly you “should be doing” to get the best results, I’d have you consider you focus more on “what you shouldn’t be doing” with your training.
In this blog we will highlight 5 things to avoid so that you don’t waste your time or your money on your path to a successful transformation.
We have also included a FREE VIDEO DOWNLOAD as a bonus to this blog with more on how to get the best results in your training.
We are big believers in doing things right and remaining safe in training. The fact is some have no idea how much they can actually lift. This is where having a coach really can help you reach your potential.
Although a weight may seem demanding, a trained eye will be able to tell if it is safe to increase the weights for you.
Why is it important to go a little heavier? In order to get results, the body needs to be challenged. Our bodies have hormones that are released during heavier resistance training that will tell the body to get stronger. This stimulus (heavier weights) creates the necessary change in the body to avoid plateaus.
Women might have a slight disadvantage when it comes to doing upper body exercises but can handle a lot more with their lower body. Doing big lifts like Hip Hinges (deadlifts) or squats and lunges can really help you build lean muscle and burn way more calories in your workout. Not to mention how toned the legs become when doing these exercises.
Mistake #2: Over Training
More is not always better. In the fitness industry, it has been glorified to work harder and harder. Packing on 5 to 6 training sessions per week thinking that it will get you closer to your fat loss goals is a common error made in training.
Yes you will burn more calories doing this because you will be increasing activity, but it is not always about calories in vs calories out.
Avoiding rest and recovery can have a huge impact on your health in a negative way. Your immune system can drop along with your metabolism. You will find that you seem to get sick, injured frequently and your significant other might begin to see a behavior change as well. Usually when this starts happening, people tend to be moody all the time!
The results come during rest. Although we know that, to this day people will often try to defy science! Let your body recover so that each workout is to full capacity. Training at 75% for 6 days vs training at 100% for 4 days….well I am sure you know where I am going with that!
Tighten up the nutrition a bit on the rest days. You could even eat less calories on off days and more on your workout days. Giving your body proper rest will keep you coming back stronger each time. The harder you train, the more fat you will burn on your off days.
You don’t burn any fat in your training session. You only allow the body to burn more on off days. So a poor workout due to lack of recover does not bring you closer to your fat loss goal. It will often push you further away.
Mistake #3: Not Following A Training Program
This is a biggie! In fact most personal trainers still make this mistake with their clients. You have heard of it before! Muscle confusion right?
Now every personal trainer and fitness enthusiast feels like they need to do a completely different workout each session in order to create an adaptation. The truth is the body will continue to adapt 3 or even 6 times using the same workout.
Each workout you get a little better at it allowing significant change to take place during your rest days. I do believe you can switch up your workouts a little but mainly so you don’t get bored. Some exercises should be focused on for a few week at a time.
In our program we usually focus on 2-3 big lifts each month and work on getting better at them through the month. Other parts of the workout may change on strength day but we like to be able to track progress.
We use a Warrior Tracker software in our facility which allows our members to enter their weights each session. It organizes it into pretty cool charts so that you can see yourself getting stronger month by month.
Although our strength workouts remain close to the same, we provide new conditioning workouts each week so that our members never get bored. Because your main goal for a conditioning workout is to burn calories and create a metabolic disturbance, there isn’t a need for it to stay the same.
If your goal is to gain strength and add lean muscle, than you need to follow a program that is a little more structured.
Mistake #4: Poor Exercise Selection
Choosing exercises can be a little tricky. There are thousands of exercises to choose from so which should you use?
It really comes down to your goals and your training level. I usually always follow a template to make sure I incorporate the most important exercises first. If there is time after then we can put in some of the exercise that people like to do for toning an area of the body. For girls it’s usually the shoulders or back of their arms and for guys their chest and biceps.
For the best results follow this template. Every training program should have these types of exercises.
Over Head Press or Push Up
Pull Up or Row
You can see how I like to put together a total body fat loss program here in the video below.
Mistake #5: Training Does Not Match Goals
Training specificity is the difference between seeing the result you want in 12 weeks or completely wasting time, energy and money on another failed fitness journey. Doing anything for 12 weeks will usually show some results but you want more specific results right?
Whatever your goal may be, it is important to be doing a training program that helps you actually achieve that goal. This kind of stuff will fly right over a young trainers head.
When you think about signing up for a gym and hiring a personal trainer, you will get what you pay for. This is something most just do not understand without the proper education or experience.
Most coaches and trainer will give you a program that they feel comfortable with but it does not match your goals. Meaning you want to lose 15 pounds but you are doing isolation exercises on machines and resting for 2 to 3 minutes in between sets.
You want to get stronger but they have you doing metabolic workouts that eat away at your muscle!
This could be a blog on its own but I have put together a video that will explain this a little better. It is from a webinar I did on creating the perfect plan. In this video it will explain what you should do for your specific goals.
Warning this video is extremely valuable and you might fire your trainer after discovering what you actually should be doing to reach your goals! You Can Access It Here For Free.
Sharon’s goal was to remain active and improve her bad habits. Having the right gym and community can make the difference in if you continue your program. Sharon wanted to set an example for her kids. Hear her story below.
Now that you know what you shouldn’t do in training you might be wondering what you should do in order to get amazing results. The answer is very simple. You can apply for our next transformation staring September 20th. Back to School Back To You 8 Week Transformation. To hear from our members and apply for you free strategy session Click The Link!