Starting a workout routine is an exhilarating step towards improving your health and fitness. However, there are certain habits that can undermine your efforts even before you begin. These habits have the potential to hinder your progress, dampen your motivation, and prevent you from fully reaping the benefits of your workouts.
Jarrod Nobbe, CPT, a certified personal trainer with Garage Gym Reviews, highlights eight common habits that can potentially sabotage your workout.
Many of us are guilty of the following habits that can disrupt your energy levels, performance, and overall workout experience. Fortunately, by recognizing and addressing these destructive habits, you can make adjustments to optimize your workout routine and achieve maximum results.
- Neglecting proper nutrition
Prioritizing nutrition is crucial for fueling your workouts and achieving your fitness goals. Failing to prioritize nutrition can leave you feeling sluggish, low on energy, and unable to perform at your best. Make sure you consume a well-balanced diet that includes a mix of carbohydrates, protein, and healthy fats to support your fitness objectives.
According to Nobbe, “Proper nutrition enhances your energy levels, boosts strength, promotes recovery, and helps your body function properly.”
Skipping meals or eating the wrong foods before training can be detrimental. Aim to have a meal two to three hours before, followed by a light snack one hour prior. Focus on easily digestible foods, including lean protein, simple carbohydrates, and low-fat options.
- Neglecting hydration
Hydration is critical for maintaining optimal performance during workouts. Dehydration can lead to decreased energy levels, muscle cramps, and impaired cognitive function. Therefore, make it a habit to drink water before, during, and after your workouts to stay hydrated and get the most out of your exercise sessions.
Nobbe adds, “Not hydrating can lead to a lack of recovery, lower energy levels, and more strain on the body.”
Consuming the right type and sufficient amount of fluids helps maintain electrolyte balance and enables the body to perform well. Fluids should be consumed before, during, and after training.
- Lack of planning
Approaching your workouts without a plan can result in aimlessly wandering around the gym or performing exercises without a clear purpose. Instead, Nobbe suggests planning your workouts to help you stay focused, track your progress, and effectively target all muscle groups.
“An exercise program enables you to navigate the weight room and organize the daily workout in a beneficial way (power, strength, accessories, and conditioning). A workout routine also takes one more task off your plate that you no longer have to figure out,” adds Nobbe.
- Ignoring the importance of recovery
Recovery is just as crucial as the workout itself for achieving success in the gym. Ignoring the need for proper recovery can lead to overtraining syndrome, which includes symptoms like muscle fatigue, increased risk of injury, and hindered progress. Instead, incorporate rest days into your routine, prioritize quality sleep, and engage in activities that promote relaxation and rejuvenation, such as stretching or foam rolling.
Make sure you allocate time for mobility work after a workout, whether through stretching or foam rolling. Additionally, hydration and nutrition are essential to replenish your energy levels for tomorrow’s session, according to Nobbe.
Nobbe recommends “taking five to 10 minutes close to bedtime, working on breathing techniques, and running through a mobility session. These can help promote better sleep and, in turn, better recovery.”
- Ineffective time management
Effective time management plays a crucial role in maintaining a consistent workout routine. If you often rush through workouts or skip them entirely due to a lack of time, consider reassessing your schedule to prioritize exercise. Nobbe suggests planning your day accordingly, setting aside dedicated time for fitness, and eliminating unnecessary distractions.
“A great workout doesn’t have to be hours spent in the gym daily. There are excellent, quicker workout options available. The key is making time for exercise and movement. Start by blocking off time for a workout or movement breaks on your calendar,” advises Nobbe.
- Lack of motivation
Finding ways to stay motivated is essential for success, whether it’s setting realistic goals, finding an exercise buddy, or rewarding yourself for reaching milestones.
“Just as a workout plan directs us toward what movements we will perform, goal setting and motivation provide our ‘why.’ Goals need to be attainable, purposeful, and revised occasionally,” advises Nobbe.
He recommends setting SMART goals—specific, measurable, achievable, realistic, and timely.
- Lack of consistency
Consistency is crucial for achieving long-term fitness results, just like anything worthwhile in life. Irregular workout patterns can hinder progress and make it challenging to see tangible improvements. Therefore, it’s important to commit to a regular exercise schedule that fits your lifestyle and stick to it. Even when motivation is low, remind yourself of the long-term benefits and push through.
Nobbe emphasizes, “Consistency yields progress, progress creates motivation, and motivation leads to action.”
- Being distracted by your phone at the gym
Excessive phone use at the gym can be a significant distraction that disrupts your focus and intensity. Avoid checking social media or responding to messages while working out. Instead, stay present, maintain proper form, and make the most out of your workout time.
These distractions diminish your effort and focus, making your workouts feel longer than they actually are. Take the time when you’re working out to focus on yourself.
“Turn the phone to do not disturb, crank the music, and get after it,” advises Nobbe.
Image Credit: Shutterstock