You decide to go to the gym three times a week. You have a right to be proud of yourself.
Taking the time and effort to work out is much appreciated and is a big step in the right direction when it comes to living a healthy lifestyle.
However, some bad habits can actually prevent you from getting the most out of your session.
So if you’re not losing weight or gaining muscle the way you want, listen up.
Personal trainer Dominika Bronska shares 13 common mistakes that can hold you back.
1. Skip the warm-up
We all know that we need to warm up properly before exercising, but a few half-hearted lunges won’t do the trick.
“Jumping into a workout without warming up can increase your risk of injury and reduce the effectiveness of your workout,” says Dominica, founder of an online coaching platform. Definition by DomThat’s what I say.
“A proper warm-up prepares your muscles, improves your range of motion, and prepares you for exercise.
“I always recommend warming up for 5 to 10 minutes.”
Why not try the following sequence? –
- jumping jack
- inchworm
- Lateral lunge with reach
- high knees
- chair dips
- downward facing dog tapping toe
- heel raise squat
- Reverse lunge with knee drive
- TYW arm
- hip opener
2. not drinking enough water
The NHS recommends drinking enough fluids during the day so that your pee is clear and pale yellow.
This works out to about 6 to 8 glasses of fluid per day.
But it doesn’t have to be all water. Low-fat milk and unsweetened beverages such as tea and coffee all count.
Why is this important? “Dehydration can impede performance, delay recovery, and even make you feel hungry, which can lead to overeating,” says Dominica, who holds a nursing degree and a master’s degree in nursing prescribing.
“Hydration is essential for energy levels, digestion, and muscle function.
“We recommend that adults consume at least 2 liters per day.”
3. No holidays
I told myself I’d be more active in 2025, but that doesn’t mean I’ll exercise every day.
“Most people think the best thing to do is not rest, but this hinders progress,” Dominica says.
“Overtraining without proper rest can lead to burnout, fatigue, and injury.
“Rest days allow muscle recovery and growth, which is very important for progress.
“Rest is just as important as training.”
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4. No plan
You walk into the gym with no idea what to do, find an empty machine, and wander around aimlessly. We’ve all been there.
But if you want to see real progress, you need a plan.
“Training without a structured plan can lead to inconsistent results,” says Dominica.
“Whether it’s weight loss or muscle building, a goal-specific program will help you track your progress and ensure you’re targeting the right areas.
“Consistency is key. If you go to the gym and do different exercises every time, you won’t make progress.”
If you need help creating a plan, talk to a personal trainer or find one online that fits your needs.
5. Aerobic exercise before weights
According to Dominica, the order in which you do the exercises is important.
She says, “Excessive cardio before weight training can deplete your energy and reduce strength and performance during lifts.
“If your goal is to build muscle, prioritize weights and save cardio for later in your session or another day.”
How to trick your mind into loving exercise
Isabel Shaw, Health Reporter
I’ve always admired people who enjoy exercise. Unfortunately I’m not one of them.
That doesn’t mean I don’t know how good working out is for both your brain and body. As a health journalist, I’m always reading about new research exploring the benefits of incorporating rigorous exercise into your daily life.
Exercise may reduce cancer risk, increase brain power, and even give you a sense of well-being. And that’s just the beginning.
Science shows that moving your body, even for very short periods of time, can have very positive effects.
In fact, a recent study published in the American Physiological Society found that just 15 minutes of moderate exercise is enough to significantly strengthen your immune system.
Even armed with this knowledge, I still find it difficult to put on a sweatshirt and walk out the door without feeling at least a little bit of resentment.
Now that we’re in the new year, it feels like the perfect opportunity to jump in, start fresh, and have some fun fooling yourself.
I spoke to Bradley Busch, a registered psychologist who works with athletes, in the blind hope that he might be able to help me focus on things that are good for me.
“Movement is a polarizing activity,” said Bradley, who is also a director. inner driveHe will tell you.
“While some people enjoy the endorphin rush and sense of accomplishment, others find it a chore and a struggle.”
Once I started relating to the latter group, much to my embarrassment, a psychologist reassured me that there was a way to change my gloomy outlook.
“Based on over 100 years of research, there are many strategies that can help you trick your brain into having more fun and doing better,” he explains.
Here are his top five tips:
- Let’s get started
- choose a good partner
- train in groups
- See it as a choice, not a sacrifice.
Read the full article here.
6. Fuel shortage
If you are doing intense exercise, you need to provide your body with adequate energy.
Dominika warns that if you skip meals or snack at the wrong time, you won’t have the energy you need for your workout and may end up overeating later.
This can lead to weight gain.
“Make sure to eat a balanced diet that includes protein, carbohydrates, and fat,” adds PT.
According to AXA Health, when taken at the right time, such as 2-3 hours before a workout and within 2 hours after finishing, it can help optimize energy and recovery.
7. Not tracking progress
Many of us use smart watches or rings to count our daily steps.
But are you tracking your progress in the gym?
“Ignoring data like weight lifted, calories burned, and body measurements can make it difficult to see what’s working and make adjustments when progress plateaus.” says Dominica.
“Tracking brings clarity and accountability.”
It could be as simple as using your phone’s notes app.
8. The highlight part
The NHS recommended daily calorie intake for men in the UK is 2,500 calories, while women should eat around 2,000 calories.
However, the amount your body really needs varies greatly depending on several factors, including your body size, age, gender, and activity level.
can be used online calorie calculator We will give you a quote.
It is important not to cut out your favorite foods. This will keep you away from the overeating cycle.
Dominica Bronska
If you’re trying to lose weight, consider using a tracking app or scale to calculate the calories in your food.
“Visible amounts often lead to overeating,” says Dominica.
“Using a scale and tracking your meals and snacks will help you keep track of your calorie and macronutrient intake, which essentially helps you make progress.”
9. Skip strength training
When we talk about exercise to lose weight, many people imagine sweating it out for hours on a treadmill.
But relying solely on cardio to lose weight can actually lead to muscle loss, Dominika says.
“This can leave you with ‘lean fat,'” she added.
“Strength training builds muscle, increases metabolism, and improves body composition.
“Weightlifting also slows the aging process.”
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10. Lack of sleep
You can exercise as much as you want, but if you’re not getting enough sleep, you’re wasting your time.
Not exactly. “However, lack of sleep disrupts hormones such as cortisol and ghrelin, which increases appetite and reduces recovery,” Dominika says.
“Aim for 7 to 9 hours of quality sleep to support fat loss and muscle growth.”
11. All-or-nothing thinking
It’s time to let go of the all-or-nothing mentality.
“Restricting too much or giving up after failure can lead to a cycle of overeating and burnout,” says Dominica.
“Sustainable progress comes from balance and persistence, not perfection.
“It’s important to not cut out your favorite foods, so you don’t end up in a binge-eating cycle.”
12. Extreme stress
Chronic stress increases cortisol, which can impede fat loss and recovery, Dominika says.
“Incorporating stress management techniques such as breathing exercises and yoga can have a positive impact on your progress,” she added.
13. Impatience
Finally, don’t expect immediate results.
“Unrealistic expectations can lead to frustration and easy resignation,” says Dominika.
“Remember that fitness is a long-term commitment and not a quick fix.
“If you want to make progress and keep it going, you have to take the time to find a fun plan.
“This will make your trip even easier!”
