Wasting your time at the gym: 7 common mistakes
Not seeing progress from your workouts? You can be guilty of one of 7 possible ways of wasting time at the gym.
You are wasting valuable time in the gym. Time that could be used to achieve the goal for which you came there in the first place. In this fast-paced world we live in, it can be difficult to find time to get to the gym, so once you're there, you need to spend it wisely.
Don't you think you are guilty of misusing this precious watch?
You will be amazed at how much time you waste talking, checking social media, just daydreaming. Some communication with friends is acceptable, but if an hour passes and you have not done anything, then you may need to intervene.
Most of us are not satisfied with our progress. We are always looking for ways to go further, be stronger, get bigger and more muscular.
We tend to blame everything on our exercise program or diet plan. So we change things by trying new training methods, deciding on a new diet when possible, whatever we really need to improve the pace of results, focus on our training and get to work.
Below are 7 common waste of time at the gym that will surely guarantee no success.
1. Presence of the phone during training
This is possibly the biggest culprit of them all. We live in an era where people cannot live without this little compact computer in hand.
Yes, he can do amazing things, but is he seriously needed wherever we go? Should we constantly check, recheck, and then check again when we receive notifications? The question is, are you really bored in the gym that you need constant entertainment?
What to do: If you are one of those who cannot do without it, then you may need to get rid of it during your workout. Typing messages, conversations and the constant distraction on social networks causes hate among others. You occupy equipment and space in the gym that other people can use. You are also doing yourself a disservice by wasting time by avoiding physical effort.
Leave your phone in your car or at home. Yes, we know you might not want to hear this advice, but you will need to focus on training and work hard.
Saving time will make your workout harder and bring results.
2. Lack of a training plan
Imagine working without a plan. No plan, no thoughts, no progress. Ok, maybe some people will give you an idea. Why not go to the gym without any action plan? But can you build a house without blueprints?
What to do: We are not saying that you have to consider every detail in the plan, but having an overall plan of action is essential.
Is this building muscle mass? Strength? Losing weight? Your workouts, sets, reps, volume, frequency, rest periods, pace, exercise pattern should reflect all of your goals. Maintain your focus on all aspects of your workout as you walk through the doors of the gym.
Take some time at home to chart what you want out of your workout, and then create a concrete action plan for how to get there.
3. Take away your ego
One thing that most gyms aren't likely to lack is ego. People often try to outdo each other for the sake of bragging, newbies try to train like veterans, and pros try to impress everyone around them.
This is a real zoo full of wild animals fighting for dominance. And what's the funniest thing? While everyone is doing nonsense, no one is paying attention to how to train properly.
What to do: No matter how hard it is, you need to leave your ego at home.
Well, we all do it to some extent; put a little more weight on the bar than we can handle, cheat for a few reps, and maybe skip the appropriate warm-up. Stop trying to run up the mountain; go upstairs step by step.
4. Treating the gym like a club
Sometimes it seems like the only difference between a gym and a local bar is alcohol.
Is your gym a hangout to gawk at women? Again, this takes up valuable space and time, preventing you from progressing.
What to do: A little talk can be allowed between sets. Other than that, the gym can be a great place to make new friends and possibly relationships. But don't make it your main motivation. Set aside a small amount of time before and / or after your workout to socialize with others, but away from your main workout areas.
We are not telling you to become a hermit and not communicate with anyone, just be smart about it. Exercise and do not waste your and other people's time.
5. Excessive sociability
While some refer to the gym as a club, others see it as a place to chat to talk about their day endlessly. They talk about work, family life, or playing last night. They seem to have so much information that they will never start their training. The real crime is that they prevent you from performing at a high level.
What to do: If you are guilty of this crime, you need to stop yourself. It's great to have a word here or there during your workout, but don't forget the main goal.
Save your monologue to meet up with friends over a beer in the evening or after a workout. If you are the victim of a sociable person, just smile and inform that you have a busy schedule and urgently need to start training.
6. Relaxation and rest
You've seen them. These are the people who come to the gym just to relax. They sit on benches, look out into space, or at one of the many televisions set up throughout the gym. They are there to rest and relax. 10 minute rest periods are not uncommon.
What to do: Break the habit. You are here to train. Yes, the gym can be seen as a place to relax, but not to relax. It should be a place where you get away from your hectic life and work to let off steam. Wake up, be in the present and stick to your workout plan. Think about what exactly you are trying to do and get to work.
7. Save your strength
When it comes to your training parameters, rest periods will mostly depend on your goals. Is it gaining strength, building more muscle mass, increasing muscle endurance?
If all of these training challenge styles differ in rest periods, then why are so many gym enthusiasts spending so much time in rest mode? Resting for long periods of time does allow you to recover better, so you can build up more strength for the next set. But how much is enough?
What to do: If your goal is to gain muscle and reshape your body, then a low to moderate rest is fine here. Your goal should be to break down muscle fibers, which triggers a growth response during recovery. If you rest more than 4 minutes between sets, then you are just building up strength.
Don't be a victim of your ego and exercise to lift more weight if muscle size is your goal. Pay attention to the rest time. Rest for 1-2 minutes will be sufficient.