We all know very well that working out, gaining muscles, shredding fat, and overall getting fit is going to take some time and most importantly it takes patience. To achieve these goals you have to be very patient and consistent with what you do. There is a lot of work in there and we all completely get that. The problem is that when you do not have the right strategy on point, that’s going to make it a lot much harder for you to hit your goals. And of course, much longer. Therefore, in this article, I decided to talk about some common mistakes that people are making while they are in their training regime.
These mistakes can hinder your gains and can make it way harder to achieve your goals. By bringing them out in the open, I really hope you will find it helpful in avoiding them. This way, it can help you keep your plan on track and get ready for a shredded body for the next summer.
Guessing Your Starting Point
A lot of people who are just getting started in getting their dream physique make a very common and pretty big (in my opinion) mistake – they are just guessing their starting point. Yet, if you really want to get on the track of progress then it is time for you to be completely honest with yourself about your starting point. You should get the facts on point first. Regardless of how daunting and intimidating they may feel. This way you can arm yourself with the numbers to start your progress from. This means you should start with your current weight, body fat percentage, and maintenance calories.
After you have all the numbers, work out your nutritional needs and start putting together a workout plan that is going to suit your goals the best. Also, of course, you need a workout plan that would suit both your goals and your schedule.
This is very important because if you do not know where you began, how will you know how much progress you’re making? That’s important because oftentimes, it may feel or seem like you’ve not really made any progress, but those numbers may actually prove you wrong. This can help keep you motivated to continue your training regime. Losing motivation is perhaps the number one reason why people stop their training mode, which, of course, stops them from making any progress. Moreover, having the facts and numbers helps you with further steps too. Such as
Not Planning Ahead
Your physique reflects your routine and daily habits. You can easily assume the daily habits of a person simply by checking their physique. That’s why, it’s best to get your daily habits on track as long as you want to improve your physique.
In case you are feeling motivated first thing, get things done in the morning. As I earlier mentioned, motivation is an extremely important thing that you shouldn’t underestimate. It’s very important to understand that getting into shape and smashing through your goals is going to take motivation. Sometimes, it takes a lot of it. A lot of people will feel motivated in the morning but demotivated, drained, and tired by the evening. If you find this is true about you too, do not schedule your workouts after work. You just won’t do it.
But it’s obvious that for that perfect balance when it comes to muscle gain and fat loss, you need a perfect balance of good food and great workouts. Therefore, it’s best when you plan out your nutrition too. Including what to eat, how often, and how much. Additionally, for example, calculating your maintenance calories and calculating the calories that you eat per day will greatly help you have a better idea of what to expect out of what you do based on the calories you eat and burn.
Training Impartially and/or Incorrectly
While it may sound like an obvious mistake for some, it’s not for others. So, I feel it is very important to share this mistake with you here. Especially because a lot of people do it.
We have seen a lot of people (and maybe we’re one of them) that are finishing a lot of gym sessions with a half hearted ab workout. Lots of people do not want to do cardio and lots of people do not want to do an ab workout. The main reason is because this is hard. Well, that’s what it’s supposed to be when working out. If it had been easy, there definitely would be way more people walking around with rock hard six packs. Everyone would love to have them, but not everyone can put that sweat into the gym. That’s why there are only a few with those six packs.
For example, you can see that most men absolutely love arm day. Many of them are very likely to have more than just one arm day a week. Nonetheless, on the other hand, we do not find too many who actually enjoy training their legs so much. It’s actually uncommon for men to train their legs. This is the reason why you can see a lot of men with bigger upper body parts than it’s the other way around.
Still, it’s important to understand that having an ab workout before you go home is no use as long as you have fat covering them. And fat doesn’t retract. An abdominal workout is not going to help you burn too much fat, it helps you gain the ab muscles.
It’s not just that, but the body requires balance…
You just wouldn’t only work one arm and not the other one, would you?
In the same way, you would need to train both sides of your body when you are working out. You should be training your lower body as much as you are working your upper body. Preferably, again, work all muscles, all over the body.
If you need more temptation then you should know that building muscle in your legs can also help boost the muscle in your upper body too! Another thing that you may not know is that training legs may lead to a higher calorie expenditure because they are larger muscle groups requiring more energy. This means that training legs may lead to more fat loss. In the end, after all, we’ve seen photos or maybe even real people who look great on the upper side and mediocre on the lower side. They don’t look good, are they?
Your Training Needs Motivation
In case you’re struggling for motivation, find whatever makes you feel better and motivated and keep on going. For example, a great trick is to think about that one person who inspires you in terms of physique. You could think about that person who you would love to work with too. It can be Arnold Schwarzenegger, “The Rock”, Ronnie Coleman, or whoever else inspires you. Trust me, this really works.
Trust me, you can be surprised by how hardcore you can go during your workout when you start thinking about them. Thinking that they are working out with you. Maybe even spotting for you, countering your reps, and pushing your muscles to the limit, breaking those muscles.
Not Getting Enough Sleep
For whatever reason, a lot of us are not sleeping enough and that’s one huge mistake. Training, eating, and sleeping are the three most important factors when it comes to achieving your physique goals. Staying in a proper training mode for achieving those fitness goals, of course, means that you should get enough quality sleep too. When we do not get enough quality sleep, we have disturbed ghrelin and leptin levels. These are two extremely important hormones in our training regime as they influence our energy and appetite.
Therefore, we all know that when we do not sleep well, we have less energy. This doesn’t only make you suffer from less energy, focus, and concentration, but makes your body retard the fat burning progress as well as your muscle gaining ability too. By not sleeping as much as we need or correctly, our body will struggle to metabolize efficiently. This is what leads to an increase in insulin resistance and stored fat.
In the end, not enough sleep shifts your body from a fat burning machine into a fat gaining one. More fat makes our workouts harder and even increases the risk of high blood pressure and heart disease.
Struggling to Stick to a Program
As I said at the beginning of this post: patience and consistency are the keys to achieving results. However, when you are going hard with a particular program but do not really see any changes, it is very easy (and obvious) that you would want to try something new. I recommend you start by asking yourself why this program is not delivering those results. Oftentimes, you find a reason. Maybe you’re repeating the same weight with every workout? Maybe you’re resting for too long and scrolling on your phone or talking with your friend. Anything could be the answer.
It’s important to understand that the little details can make a huge difference to your workout. That’s why it makes a very big difference to your results from those workouts. So, even a small detail can count. You should be consistent with your workout but only to some extent. When you’re working out after a while, you need to switch up your workout program.
I guess you know the saying “To see the muscles grow you need to shock them”. That’s actually true. And you shock them with different types of exercises, different weights, different reps, sets, and so on and so forth.
Old Workout = Old Goals
It’s important to understand that a workout that may have worked for you previously doesn’t necessarily mean that it is going to work the same way the second time. It’s always best to evaluate your goals and get ready to take a new approach according to your goals. Go for new whenever you feel the need or feel like you’ve hit a plateau.
You’re Not Eating Right When Training
Eating, of course, plays a huge role in achieving your goals. So, one of the reasons why many people fail during their training regime is because they are making the mistake of not eating the right amount. Or simply put, not eating right.
As we all know, it is very easy to connect burning fat with eating less. This can often lead to eating the wrong types of food too.
And I’m not only talking about eating too much as many of you may have thought. Indeed, eating too much food and eating the wrong kind of food will definitely hinder your progress. Nonetheless, it can be the other way around too. For example, if you are eating very little, yet you are pushing yourself hard in the gym, you may see a lot of fat loss, but you may not see results in terms of building a great appearance and maybe even noticing performance decrease. That’s no surprise, actually. This is because your body needs the fuel. To perform and to grow.
While you’re working out a lot, eating a minimal amount is highly effective for fat loss. But this doesn’t mean that if you eat as little as possible – it is going to lead to the best possible results. Needless to mention this is a huge mistake, and that’s especially if you’re searching for ways to build muscle. Not enough eating also leads to loss of energy, motivation, and mood. This way you may stop working out altogether and even when you do work out, you don’t work out at your full potential, again, hindering your gains.
What you actually need to do is to focus on eating the right foods and the right amounts. You should hit the all important macros on a daily basis. If you’re looking to burn fat, maintain a right calorie deficit that is just below maintenance levels. This way you’ll be sure to burn fat and keep your muscle gains.
Maximize Your Training Regime Outcomes
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