The Top Five Gym Mistakes

You think that you are working hard but you are not noticing the difference ? Here are some common reasons why.

1) You do the Same Workout always 

“People often fall into the trap of hitting the treadmill for 30 minutes every time they work out,” says Rachel Cosgrove. “It can works at first, but then your body starts to adjust to the routine so we can not touch the benefit , and you burn fewer calories.” To keep seeing results, change one workout factor like duration every trip to the gym or intensity, then completely switch your activity every four to five weeks.

2) Distractions

You don’t have to do any think during your work out , watching TV for example and also Listening Music. Instead of relaxing while you run, try interval training. After a five- to six-minute warm-up on machines, work as hard as you can for one minute or two minutes, then reduce the intensity for five minutes. Alternate back and forth for five or six rounds, making sure to increase the number of intervals you do each workout.

3) Holding the Handlebars

We burn fewer calories when our arms take our bodies weight off our legs, we burn fewer calories. “If you have to hold on or lean, go slower,” says Cosgrove. Supporting ourselves without assistance gives us a better core workout as well.

4) Not Using the Incline

Setting the treadmill on an incline increases the activity of our glutes and hamstrings so we make them even stronger and burn more calories. Depending on our fitness level, set the incline at between 6% and 10%.

5) Over fueling

We don’t need to sip sports drinks all afternoon, then eat an energy bar at the gym, and then follow that up with a post-workout shake. Instead, limit ourselves to about 300 calories—the same number we burn in an average 30-minute workout. Any more and we’re not going to get thinner.