photographer: @evstyle / Unsplash

Most people you will see in the hall are highly motivated to succeed. But most of them are not well aware of exactly how to achieve their goals. It is knowledge that separates those who succeed from those who fail or refuse before they set foot in the hall. Today you will see what are the 6 errors before and during training that make your fitness program less efficient and stop you from achieving better results.

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1 Error: You start without a plan


Nothing worthwhile is achieved by chance. This rule also applies to fitness. You cannot reach your goal unless you have drawn a map next to it. When you know exactly what, how, and how much to work with, you will be able to realistically track your progress.


A good plan must be flexible so that it can adapt to changing conditions. If you often miss a workout on a particular day of the week, just change your regimen and leave that day off and do the workout in another. If you are struggling with some exercise, do not despair, just take the extra time to learn the right technique.


Mistake 2: Excessive junk food the day before a workout


Every athlete knows that it is not only important what you eat before training. The results in the gym depend on the nutrients you have stored in the last 24 hours before your workout. In a nutshell, preparation for tomorrow begins today.


I have often discussed good nutrition. Eat every 3-4 hours, loaded with quality sources of protein such as lean meat, fish and eggs. Remember the equally important ones carbohydratesthat you will get from brown rice, potatoes and cereals.


Ideally, yours diet it should consist of about 30-40% quality protein, 30-40% carbohydrates and 30% fat, emphasizing mono- and polyunsaturated fat. You can get them from different products, like olive oil, nuts and seeds, avocado and more


Mistake 3: You forget about the mental attitude


At some point, most of us ended up mentally unprepared. Sometimes we don't even think about the upcoming workout until we start it because we were busy with work, family, responsibilities, etc. But still, we must be aware that our body is not just a physical organism. For our optimal performance during training, the brain also needs to participate.


Get well mentally before you start your workout. It is good to do this during pre-workout meals. Consider how you want your workout to go, what exercises you will do, what weights, etc. You do not want to enter the hall unprepared and you are just beginning to wonder if you should do abs exercises, booty exercises (gluteus) or chest and arms ... Enter the room with a plan!


Mistake 4: Excessive cardio training


If your goal is to lose weight, cardio seems to be the best choice at first glance. A lot of people think so, so they go on long daily aerobic sessions in an attempt to burn a few extra calories. Unfortunately, monotonous cardio, in which you maintain the same pace throughout the workout, is not the most effective method of burning fat, because burning occurs only during the exercise itself and for a short period after it. However, high-intensity cardio training will stimulate your metabolism for the next 24 hours after training. This is because this type of training increases post-workout oxygen consumption. Strength training has almost the same effect. You can even separate strength training from your cardio workouts by doing cardio in the morning and strength training in the evening.


Mistake 5: You underestimate the warm-up


One or two light batches of your first exercise are not enough to prepare your body physically and mentally for the upcoming workload. I suggest starting with light cardio instead to boost your heart rate and improve blood circulation. This will warm your muscles and joints. Warm up as much as you need to sweat, usually 5-10 minutes, focusing on the muscle groups that you will exert. Then you can continue with dynamic stretching, which is a warm-up for all major joints.


Mistake 6: Don't plan your pre- and post-workout meals


You do not want to be hungry or have your batteries dropped in the middle of a workout. Nor does it turn out that right after your workout, you have to do other work and have no opportunity to recharge yourself with quality food. Therefore, it is a good idea to prepare your supplements and food beforehand to make sure you are well-nourished during and after your workout. At the very least, try to get enough water, especially if your workout is intense and sweating profusely.


Many people feel quite tired after a workout, so it is advisable to have something prepared beforehand to help with your recovery. A shake immediately after a workout is an ideal option, especially if it contains whey protein. The main meal should be about 30-40 minutes later. It must contain a source of protein and carbohydrates. Protein promotes recovery and carbohydrates restore depleted glycogen. A dose of BCAA (Chained Branched Amino Acids - leucine, isoleucine and valine) or glutamine can also help with recovery, which also works well.


In conclusion


I hope that once you are aware of these mistakes, you will avoid them in the future. This will help you get better results from the efforts you make in the room.

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