by John Donahey
Human Design

Following on from part I, let’s explore what the other 5 common mistakes are and this will help you to make the most out of your time at the gym.

1. The gym is not the library

I know you all have stressful jobs and I know the gym can be a place to relax but if you really want to lose weight and get stronger, do not mistake the gym for the library. Everyday I see people sitting on the recumbent bikes reading the latest glossy magazine or their favourite novel. If your exercise is that boring then please change your routine or go to a class where you cannot read.

2. Hanging out at the gym

I know some of my friends who take 2 hours for their workout because they are too busy chatting to everyone they know.

The gym can be a great social outlet but again if you are spending time talking to friends or hanging by the water cooler then you are not taking your training seriously enough. I am quite sure you can chat about the weather at the end of your workout.

If you are chatting you are also cooling down and letting your heart rate slow down. This will not help your body to burn calories.

3. Lifting weights too fast

Have you ever gone to the gym and witnessed some of the circus acts that are performed there. I get as much entertainment in the gym some days as I would at cirque de soleil.

If you spot one of the (usually male) gym bandits performing a bicep curl and they are arching their back like a limbo performance, please do not see this as good technique. These guys are lifting weights using momentum and not using the muscles they are supposed to be using and they get injured.

If you want to to get strong and lean, lift weights slowly and with perfect technique, which leads me to my next point.

4. Improper or no instruction

I know that many people are intimidated by trainers so they never ask questions. Always ask about the exercise you are performing. Have you got the right foot placement, are you lifting too little or too much, is your posture good, are you breathing right. Improper form in the gym leads to injuries and pain and poor results. Be strict with your technique and learn how to lift weights the right way from a professional.

5. Not refueling correctly after your session?

I dont know how many times I have asked clients what they are eating after a hard workout and they look at me as if I have 2 heads.

The 60 minutes after your training are extremely important to refuel the muscles and to replace lost fluids from your workout. Research shows that your muscles are like a sponge in the 1-2 hours straight after weight training and if you eat the right protein, carbs and fats you will develop lean strong muscles.

It pains me to see people weighing themselves in the gym right after a workout. If you have lost 1kg after working out the general rule of thumb is to replace each kg with 1 ltr of water as you have only lost fluid.

If you are making any of the following mistakes in the gym, please correct them straight away and you will notice huge differences in your results.

If you’d like to join John’s mailing list, please email john (at) humandesign (dot) com (dot) au