The Top 6 Ways to Sabotage Your Workout

Even with the best intentions, you can sometimes sabotage your workout by overworking or working out in the wrong ways.

Here is my list of the top six workout vices, and the ways to cut out these bad habits.

1. Skip your warm up.

You may tire sooner without a warm up and end up having a less productive session. Plus you leave yourself more open to injuries. Always warm up for at least 5 to 10 minutes.

2. Repeat the same strength training routine again and again, for ever and ever.

Your muscles build because they are adapting to the workout with which you challenge them. Eventually they become accustomed to the exercises and stop growing much. You need to change your workout occasionally so as to continue challenging your muscles in different ways, which will make them stronger and more toned. As you progress, learn at least 2 or 3 different exercises for each muscle group and keep switching them up every once in a while.

3. Stick to a single cardio workout at a single intensity

Just like your strength training, your cardio training needs variety as well. Change up the intensity and introduce interval training to your routine. You can find instructions on interval training in the free ‘7-Secrets to Getting Fit and Losing Weight – Fast!’ report.

The Top 6 Ways to Sabotage Your Workout

4. Obsess over one single area of your body

Spot reducing doesn’t work. If you focus on one area to the neglect of the others, it is unlikely you will end up seeing the changes you’re looking for, even in that area. The body is a system in which all the parts work together and you have to train it with that in mind.

5. Workout as hard as you can, every single day

Not resting and not varying your intensity may seem like a noble effort, but it’s not very productive. Your body needs rest to turn those effortful workouts into results. Only do 1 or 2 cardio workouts at your highest intensity every week and make sure they are a few days apart. For your weight training, never exercise the same muscle group two days in a row. Each group needs a day off to recover and to build those muscles you’re working so hard for. If you keep working them and never let them recover, you will hinder muscle growth and increase the likelihood of injury.

6. Race through your routine

The faster you go, the more momentum you are using and the less you challenge your muscles. Not to mention that you risk jerking your muscles in the wrong direction and causing yourself an injury. Take at least 2 seconds to lift and 4 to lower on each repetition. You will see more results, faster, and you will better protect yourself from injuries. When you’re applying effort toward something like fitness, you want to make sure that every last drop of sweat is going to its best use. By paying avoiding the six workout mistakes above, you can make sure that your hard work is producing the most results in the least time.