Exercise DONTS

One of the biggest reason's people quit the gym is the aren't seeing results. Most people become frustrated for spending so much time and energy, but getting no where with their workouts. Or some are just working out wrong leading to injury. Lets talk about some of those mistakes.

1. Quality of exercise. Are you the type to do a rep, scroll on your phone for 5 minutes, talk to a fellow gym member, walk around the gym, before starting the next rep? Or are you the type just doing the motions of an exercising without giving it much effort? If you want serious results, you need to do serious exercise. That doesn't mean you can't enjoy it and have fun. But it does mean you need to focus on what you're doing and increase the quality of every movement.

2. Eating habits. Many people are in denial about the foods they eat, and particularly, the quantity consumed. If you want to lose weight, you need to be honest with yourself about what you put into your body and how that helps or hinders your weight-loss goals. To get real with yourself, write it down. Tracking what you eat in a food diary will help you break the cycle of food denial. You can also try using a calorie counter for more advanced diet support.

3. Doing the wrong type of workout. If your goal is to maximize strength, but youre only doing light loads and volume, or you're trying to lose weight but your only doing subpar cardio, youre not going to see the results you want. Just because your exercising doesn't mean you'll hit the goal you want. Set a goal and make sure you're doing the right type of workout towards that goal. Ask a fitness professional where to begin.

4. Never changing your workout. If you always do the same workout for the same amount of time, you will eventually hit a plateau where you fail to see any additional change. One way of overcoming this plateau is to modify your workouts every few weeks or months.

5. Incorrect Form. Learning the right way to exercise is essential to getting results. Form does matter, especially when doing any strength training exercise. Incorrect form or technique also sets you up for potential injuries, pain, and soreness. To learn proper technique, there's no better place to start than with a personal trainer or coach.

6. Setting Unrealistic Goals. So, what are your exercise goals? Are they realistic for you? If your goal is to be the next Lance Armstrong, and you only have 30 minutes a day to train, or you want to lose 25 pounds in a month . . . Ask yourself how realistic are your goals? Again, it comes back to being honest with yourself about your abilities, your level of commitment, and your lifestyle. You need to set appropriate goals that start from where you are and progress at a reasonable rate, or you're sure to get frustrated and quit.

7. Measuring the wrong results. Many people think their workout isn't working because the scale isn't moving. Looking for proof in a scale is often a set-up for disappointment because some new exercisers build muscle and lose fat. A scale doesn't provide information about body composition. Better ways to measure your fitness progress include tracking your heart rate at a given pace, measuring the distance you can cover in a certain amount of time, tracking the amount of weight you can lift, or even writing down how you feel physically at the end of each day. Many of the benefits from exercise are subtle and not visible by looking into the mirror, but things such as cholesterol level, blood pressure, and the ease with which you can do daily chores are every bit as motivating.