BY: Dasha Anderson, MS, NASM-PES

The 4 Workout Mistakes Everyone Makes

Workout mistakes to avoid

Sure, there are countless ways to work out. Some people run 10 miles every morning. Others swear by their favorite fitness classes. But whether you’re running marathons, lifting weights, boxing, or practicing yoga, there are certain actions and mindsets you should avoid when you’re trying to get results.

These four common mistakes are holding so many people back from achieving their goals, creating unhealthy, unnecessary habits that can be hard to break. Read ahead to make sure you’re not falling victim to them—and to learn how to avoid them.

1. Trying to “burn off what you ate”

This is a common and very debilitating misconception. It’s the idea that you can eat a 1,000 calorie tub of ice cream and then go burn 1,000 calories on the elliptical and be “even.” Sadly, this is not the case—food and exercise have a very important hormonal effect on the body that goes far beyond “calories in, calories out”.

2. Focusing too much on cardio

While getting your heart rate up is really good for you, the best stressor on the body for health, strength, and weight loss is strength training. This includes body weight, weights, bands, and any other type of resistance training. The very best and most sustainable results have been proven to be induced by stressing the muscles and having them adapt to demands of the load.?

3. Counting sports as your workout

Sports can be a great exercise, and a fun and engaging way to increase your physical activity. But if you want to perform at your best and maintain the ability to play sports and be highly active through every stage of your life, having a solid strength and conditioning routine is the key to sustaining that longevity.?

4. Having an inconsistent workout schedule

Some weeks you’re doing two-a-days at the gym. Other weeks, life happens and you skip it entirely. The thing about fitness is that your body requires a specific formula of consistent stress and tension in order to yield results. If you aren’t consistently and progressively working out, you will not get the results you want.

Consistency is key

So, how do you avoid making these mistakes? By working a consistent fitness routine that incorporates strength training (with either weights, resistance, or bodyweight) into your schedule—and making sure you stick to it—as well as living a healthy lifestyle and eating nutritious foods. I know, easier said than done, but once you do this successfully, the results will speak for themselves.

Dasha L. Anderson is a celebrity trainer and fitness expert in New York City, with a master’s degree in exercise science and sports nutrition and a specialty in performance enhancement and injury prevention. She is also the founder and head certifying instructor of Kettlebell Kickboxing and has contributed to Self, Shape, Fitness Rx, and Epoch Times.

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