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10 Most Common Mistakes Women Make in the Gym

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10 Most Common Mistakes Women Make in the Gym

Fitness is something that we all are looking up to. All that we need is a fit and healthy mind and body. Routine workouts and exercises are something that has been helpful in remaining fit and healthy all through the life. Men have already been focusing on this important aspect of life for years. However, very few women were found taking up such a challenge during the earlier days. But, ever since lower fitness levels has been stated as a major cause of many health problems, people are now rushing towards the gym to make sure that they are healthy enough to prevent such problems.

Many women think that simply walking into the gym and working out regularly will help them get proper results within a few days. Or some others spend day in and day out inside the gym and still don’t get enough results. If you are among the ones who are putting in your best and still not seeing any expected results, it is time you assess your own workouts and check to see that there are no mistakes in the way you do it. The common ones are usually looked into, but there are a few rare ones that often remain ignored. Thus, it is time that you think of all the mistakes that you make while you are at the gym.

1. Using Less weights

Women are usually found picking up the least amount of weights or somewhere close to it. Women are usually considered to have less capacity than men. But, this does not mean that you begin with the least amount of weights. You can try starting with the weights that you think you are capable to pick. This can be anything in between the range that is available. Starting with an exact amount of weight will help you improve your own capacity and thus achieve results sooner.

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2. Unbalanced Workouts

The most common mistake that women are found doing is that they focus on a certain body part. This results in that part being worked out regularly, leaving the others unattained. If you continue doing this for a longer time, this may gradually lead to an injury or the least results seen in the other parts or muscles.

3. Not Checking your Form

A few women go to the gym with the sole purpose of working out. At such times, the focus is only on the workout, but not on the method. It is important to concentrate on the way you are performing a certain set of exercises or workouts. Performing the workouts properly will help prevent the risk of injury and will also help improve the results.

4. Focusing on only one form of workout

While you are working out, it is important to perform different kinds of workouts. Cardio and strength training workouts both play an important role in fitness. Cardio helps in burning fat, whereas strength training exercises help in metabolism burning. Hence, it is important that you combine both of these forms of workouts to make sure that you achieve appropriate results.

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5. Not Getting Post Workout Fuel

Men are usually observed to consume their protein drinks or protein shakes after they are done with the workouts. These drinks help to replenish and rebuild the muscles within us. Women usually are found ignoring this important part of their routine. It is important to refuel your body once you have finish working out.

6. Missing the process of warming up and cooling down

Best results are achieved when the strength training workouts are performed while the heart rate is high. Thus, women out there keep in mind to perform adequate amount of warming up exercises that would be proportional to the intensity of your workouts. It is also important to let your muscles cool down and relax after a workout. Thus, some stretching exercises will help in relaxing and restoring muscles sooner.

7. Being Tired of Working out

As time passes by, women are found to skip out a few workouts or reduce the intensity or the reps that they perform. But, this will not help you in any way. You should always move forward and take up more reps and workouts of higher intensity as the time passes. Your body gradually gets used to the regular exercises that you may be performing. It is important to increase the intensity or the reps to make sure that you are increasing your body’s capacity to perform more.

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8. Not Altering the machines for your needs

It is already known that no two people have the same body type and therefore all people differ in their capability to perform things. Do not go with the numbers set for others. Try to figure out what suits you best and perform accordingly.

9. Not Focusing on your fitness goals

There are many other things that may distract you while you are working out. Things like your phone, messages and television may distract you. It may sometimes be fine to be involved in these things or even talk to the other women working out besides you. But, it is often observed that such distractions take women away from their goals.

10. Setting Unrealistic Goals

Few Women are found working extremely hard in the gym by observing all norms and avoiding all the above mentioned mistakes. But, still they complain of not achieving the desired goals in time. At such times, you need to check whether the goal that is set is realistic and whether it is really possible for that person to achieve it. Start with smaller goals that you can achieve and then move up higher.

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Avoiding these mistakes will help a woman achieve true fitness that she is working out for within no time. The results after such a workout routine that avoids all the mistakes is the perfect plan that any women can follow in order to be fit. But, the most important aspect is that you know more about your body type and perform workouts and exercises that best suit you.

Featured photo credit: Femal workout via photopin.com

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Last Updated on November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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