The 8 Deadly Sins Of Training

By on December 6, 2016

Training consistently is hard, but when you sabotage yourself, it makes it even harder!

Here are 8 things to avoid in your training to keep you on the path of hitting your goals.


1. Lack of focus
In order to make meaningful progress, you need to understand what you are aiming for.
Knowing what you want to achieve is the first step in realizing your training goals.
Whether it’s to run a marathon in under 4 hours, to bench press your weight or simply to ace the 5k fun run in your local park, you need to know what you want to achieve.

2. Setting unrealistic expectations
As with most things in life, nothing worth having comes easily. It takes time and effort to make fitness changes.
And nothing is more de-motivating that setting unrealistic goals because you then are just setting yourself up for failure.
For example, instead of trying to lose 10lbs in a week, set a more realistic target of 1-2lbs a week, and focus on what you can achieve in the longer term.

3. Lack of commitment
If you’re at the gym frequently, but paying more attention to the TV than your training session, it may be time to re-evaluate your priorities. Time is important, so use it mindfully to maximize the benefits of your chosen workout.
Just as one chocolate bar won’t make you fat, one run won’t make you thin.

In order to see the kind of changes that you want in your body, you can’t expect results if you are regularly skipping workouts.

Consistency is key, so aim for focused workouts 3 to 5 times per week.

4. Not planning in advance
If you often miss training sessions, it may help to specifically schedule time in your diary for them, just as you would do for business meetings or a trip to the dentist.
As far as possible, keeping these sessions as non-negotiable commitments will turn good intentions into action.
Experts suggest it is a good idea to exercise first thing in the morning, before the many demands of the day can derail plans.

5. Not paying attention to nutrition
You can train as hard as you like, but if you don’t get your nutrition under control none of that matters.
Don’t sabotage all that hard work in the gym with shoddy eating habits.

If you devote time to planning and prepping your meals in advance, you will reap fitness rewards in the long run.
We tend to overestimate the amount of calories burned during a workout, and this can lead to overeating.

It’s also harder to make smart food choices when you’re busy, tired or stressed.

Create and stick to a balanced meal plan as far as possible. Some find that programming in infrequent ‘cheat’ meals keeps them motivated and able to commit to a healthy lifestyle.

6. Using weights that are too light
Women are often scared of bulking up.
Unless you are specifically fueling and training for this reason, there is no danger of putting on bulky muscle mass.
Stop doing endless repetitions with a weight that doesn’t challenge you and instead, aim for shorter sets that leave you fatigued.

7. Skipping the warm up and cool down
When you’re pushed for time, it is tempting to omit to properly prepare your body for exercise.
However, taking enough time to warm up properly, and then do some stretching or foam rolling after your workout, is beneficial for muscles.

You will also prevent injury and feel less sore after training sessions.

8. Being impatient
Just as Rome wasn’t built in a day, a set of rock solid abdominal muscles will not materialize overnight.
It takes consistent focus and dedication to realize the weight loss, toning, body fat percentage and fitness goals so many of us desire. So pick a goal, set a realistic training schedule, a balanced meal plan and commit to a healthy long-term lifestyle.

Do yourself a favor and be sure to steer clear of these training missteps. Building the best body that you can is much easier when you are able to stay out of your own way!

About Joseph Solidum

I've been a fitness enthusiast for a long time now and I always love to research a lot of ideas about health and fitness. I'm always following healthy fitness and eating best practices.

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