The 3 Biggest Workout Mistakes that are Sabotaging Your Results (and how to fix them!)

Let’s face it, when you are training you work hard. Right?

But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?

Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)

Mistake #1

Training only your favorite body parts

If you only train your favorite body parts - you are doing your body a grave disservice. In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.

When you workout in all facets of conditioning your body is running at peak levels. Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over.

Mistake #2

No Workout Variety

If you always complete the same exercises and routine over and over, your body gets used to it. It doesn’t have the need to build new muscle. It becomes complacent.

Your body is only going to build enough muscle and get strong enough to complete the exercise as required. If you do the same 8 exercises over and over again you will never make any progress. Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.

Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently. An example would be to change your workouts up every 3 weeks. You can still work the same muscle groups, but choose different exercises that target those muscles.

If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises. They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.

Mistake #3

Damaging Post-Workout Nutrition

This is the biggest mistake that can be easily corrected!

You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.

The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen. The key is to digest quick digesting nutrients so that the recovery process can begin immediately.

The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.

Prograde Varsity Post-Workout Drink is the perfect blend of carbs/proteins and it’s fast absorbing so it will feed your muscles the necessary nutrients you need to start the recovery process and prepare you for your next workout.

A good way to help make your exercise more fun is to make a game out of it. Here is a dice game that you can play that will also give you a great workout. It is also even more fun if you have a partner playing with you and you can alternate turns rolling the dice.

You can either do the same exercises together or you can each roll your own exercises and then compare each others workouts at the end.

First off you need two dice. You will roll one dice to determine the exercise that you will do. For example:

1 = Squats
2 = Push-Ups
3 = Rower
4 = Alternating Lunges
5 = Ring Rows or Jumping Pull-Ups
6 = Burpees

Then you’ll roll again to see how many reps your are going to do or meters if you roll the rower. Some special rules may apply for example after rolling:

Squats - Then roll two dice together. If you roll an odd number you will multiply that number by two and that will be your reps. If you roll an even number you will just do that many reps. Example: Roll a 3 equals 6 reps, Roll an 8 and that equals 8 reps.

Push-Ups - Then roll two dice together. Whatever number you roll that is the amount of reps you do.

Rower - Then roll one dice. 1 = 100 meters. So if you roll a 6 then you will do 600 meters.

Alternating Lunges - Then roll two dice together. If you roll an odd number you will multiply that number by two and that will be your reps. If you roll an even number you will just do that many reps. Example: Roll a 3 equals 6 reps, Roll an 8 and that equals 8 reps. With this exercise you want to have an even number so you can split that number in half and do the same amount of reps on each side. So if you rolled a 5 which is an odd number you will double that number and it will be a total of 10 reps. Then you will do 5 reps on each leg.

Ring Row or Jumping Pull-Ups - Then roll two dice together. Whatever number you roll that is the amount of reps you do.

Burpees - Then roll two dice together. Whatever number you roll that is the amount of reps you do.

Do this for about 25 minutes straight with minimal amount of rest and I guarantee you will get a great workout. You will also have more fun in the process.

You can also vary up the exercises. If I am rolling one dice for the exercises and doing mainly bodyweight, I like to have two upper body exercises, two lower body exercises, and two cardio/conditioning exercises. You can mix in anything though such as Kettlebell exercises and more.

If you wanted to have a bigger selections of exercises you can have 12 exercises to choose from and roll two dice for the exercises.

Try it out and let us know how it goes. Have Fun!

• The harder you work, the more energy you spend.
• The more energy you spend, the more calories you burn.
• The more calories you burn, the more fat you lose.
• The more fat you lose, the better you look.
• The better you look, the better you feel.
• The better you feel, the happier you are.
• The happier you are, the happier you make others.
• The happier you make others, the happier they make others.

So in essence by you working hard to reach your fitness goals you are helping to make this world a better place.

Thank You!

Are you sitting around your house wishing you could workout but you don’t have any weights? Well you actually do. Let me help you find them. Get up off of the couch and take a walk onto your bedroom. When you get in their find your mirror and take a look in it. TaDa! You just found some weights. The best set of weights you can have is yourself.

Here is a bodyweight circuit that you can do at home that is sure to give you a just as good of a workout as some metal weights would.

Do as many rounds as you can in 25 minutes with the least amount of rest as possible.

• 5 Push-Ups
• 10 Alternating Lunges (5 Each Leg)
• 15 Burpees
• 20 Sit-Ups
• 25 Bodyweight Squats
• 30 Second Plank

It may look easy to some, but give it a try you’ll be surprised. Remember it’s only as hard as you make it.

For those who don’t know what a Burpee is, this is what it looks like.

Check out this video of another Train Station Fitness client working hard to get the results he wants. Here at Train Station Fitness we bring you Real Results with Real Training.