The 5 Exercise Mistakes You Could Be Making
1.You are a victim of routine and habit:
Muscle memory is no myth. If you perform the same exercises and workouts every week, with no variation, your muscles will grow accustomed with them overtime and your fitness goals will severely plateau. Repitition of exercises allows the brain to become “hard-wired” with a simple, efficient circuitry that enables the activity. The brain and muscles no longer have to work hard to make that particular movement happen, so the activity “feels easy” to you, as if it were second nature.
My suggestion: Switch it up
- I am all for getting in and sticking to a set routine, however, if you want to see progression in your fitness goals, whether it is bigger strength gains or more fat loss, vary your workouts/rep range/rest time. You will see dramatic changes as your muscles will have to work harder to adapt to these new changes.
- Intervals vs. steady cardio. (see previous post for more specifics about this)
- Heavier weights with reps between 5 and 8 and allowing more rest in between rest.
2. You don’t get in a good warm-up:
The goal of any warm-up is to increase your heart rate, body temperature,. and blood flow to your muscles. The increase in these things will prepare you muscles and mind-set for the upcoming exercises. As a result, you will see better performance results and reduce chance of injury. Research over the last decade has shown static stretching cold muscles can actually inhibit performance and put you at greater risk of injury.
My suggestion: Perform movements that are specific to the exercises that will follow.
- Activate the energy systems and muscles that are going to be required to complete your workout.
- Jump Rope for 5 minutes- This gets both your legs and upper body involved at the same time.
- Dynamic stretch warm-up and not static stretching!-Do 5-10 minutes of dynamic movements that will get your blood flowing and major muscle groups activated. (bodyweight pushups, lunges, squats, or spider man crawls all work great)
- Multi-joint movements will allow you to become a more functional and well conditioned athlete by using major muscle groups in conjunction with one another.
- Supplementing multi joint movements with single joint movements will allow you to take care of the smaller and stabilizer muscles that can be overshadowed when doing multi-joint movements.
- The old-fashioned back squat- Not only do squats activate all your lower body muscle group, but it also activates your core muscles which are the foundation to your strength and posture. (utilizes knee,ankle, and hip joints)
- Dumbbell snatch- A great, functional exercise that utilizes major muscle groups such as your legs, core, and shoulders.
4. After all my suggestions you still do sit-ups:
Core is an essential component to a functional and strong body.Why is it that I continue to see people wasting time doing one of the most inefficient and outdated exercises today!
My suggestion: Trade in your old-fashioned sit ups for a core exercises that are more efficient
- There still exists a common misconception that the key to a six-pack is by doing a bunch of sit-ups. False, the key to washboard abs is by losing stomach fat through a healthy(total body) exercise regimen and an all-natural diet.
1. Plank on swiss ball- This exercise will force you to stabilize your core on an unbalanced surface.
2. Hanging leg raise- Targets your hipflexors and lower abs along with the rest of your core.
5. You don’t replenish your muscles after your workout:
“Approximately 30 minutes after intense exercise, the body optimizes its ability to replenish energy stores-particularly muscle and liver glycogen. This is also a critical time because the body instigates muscle protein synthesis for muscle tissue recovery and repair, replenishes fluids and electrolytes lost through sweat, and adapts to the stresses encountered in the workout.”
My Suggestion: Invest in a workout shaker and some tupperware.
- Bringing a recovery powder to your workout will ensure you provide your muscles with adequate nutrition to fully recover immediately after finishing. Bringing some food in Tupperware is also a great way to ensure you are getting ample carbohydrates, vitamins, and minerals. Depending on your sport and fitness goals, your post-workout shake should range from a 1:1 carb/protein ratio to 4:1 carb/protein ratio if you are involved in more endurance activities and are trying to restore carbohydrate levels.
1. 6oz of coconut water
6oz of unsweetened almond milk
1/2 c yogurt, 1 banana
1 c frozen strawberries/blueberries
1 scoop whey protein powder
3-5 grams glutamine
For all those interested in fat loss, check out my good friend’s website Kellie Kaufman at https://wrapmeskinnywithkellie.myitworks.com/home. This may help you gain the edge and break through plateaus.
Thanks for reading and let me know if you have any questions or comments.