five bad gym habits to avoid

Hey guys!

I hope everyone is enjoying the 1st day of spring! It started off right with beautiful weather! People start to panic a bit when they realize that bikini season is just around the corner. The gym is busier and more people are out hitting the pavement. I wanted to share with you a few mistakes that you could be making at the gym now, so you can start your spring training off right and get the most bang for your buck!

5 bad habits at the gym

Not monitoring your breaks in between exercises/ sets.

This is a HUGE mistake that so many people make, thus hindering you from reaping the results you have been working for. Monitoring your breaks is VITAL to getting the most out of your workouts. The amount of rest between exercises depends on how much you are lifting and your goals. For endurance training and a more metabolic effect the rest time should be 30- 60 seconds. If you are looking to increase general strength 60- 90 seconds is the range you should shoot for.

Not changing up your routine

It’s easy to get intimidated by changing up your routine, or not feeling like you have enough time to change it up. The fact is, you have to keep your muscles guessing or you will quit seeing results and get bored! Take time out BEFORE you get to the gym to create a new routine. When you go to the gym prepared you will be more confident about trying something new.

Using the wrong machines

I see it all the time, people wasting their time with ineffective machines. Use machines that work multiple muscle groups. Compound exercises burn more calories and saves time.

Skipping a warm- up and cool down

Warming up gets your muscles ready for the workout and a cool down/ stretching helps rebuild the muscles and keeps you from feeling sore the next day.

Lifting weights that are too light

If you haven’t changed the amount of weights you are using in two years, or you can do an infinite amount of reps, you are using weights that are too light. You need to use weights that are challenging and adding more weight when you feel it is getting easier. If it’s not challenging you, it’s not changing you!

Here is a little workout to get your spring training a jump start!

10 to 6 workout

Below are links to the exercises:

Curtsy lunge

Reverse lunge with front kick

forward bend and kicks

kneel and lift

fire hydrant side kick

bikini body mommy crunch


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