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7 Important, But Often Overlooked Tips For Working Out

7 Important, But Often Overlooked Tips For Working Out

We always overlook the simple things, especially when it comes to working out.

Working out doesn’t need to be daunting nor confusing. In fact, working out should be a fun way for you to relieve stress (besides having sexy time).

Before you get caught up in the latest and greatest way to work out, check out 7 of the most overlooked tips for working out. Master these 7 tips before moving on to anything else. You must crawl before you walk.

1. You’re forgetting to warm up.

Lifting weights and cardio are the sexy aspects of training. Warming up (i.e. the non-sexy part) is often thrown to the backburner.

Let’s be honest: when’s the last time someone got excited to use a foam roller and lacrosse ball and go through mobility drills?

7 Important, but Often Overlooked Tips for Working Out {content pic}

    The best $3 you’ll ever spend. photo credit: 1lenore via photopin cc

    Often times, people are pressed for time, so they opt to skip the warm up and immediately get to lifting.

    Bad idea.

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    The likelihood of injury goes up for those who prefer to skip the warm up. By properly warming up, you decrease muscle stiffness (by increasing blood flow), reduce the risk of injury, improve performance, and psychologically prepare yourself to workout.

    2. You’re not focusing on form.

    Besides looking good, using proper form has a plethora of benefits, such as ensuring the correct muscles are being targeted, proper breathing is being maintained, and you are able to lift more weight (strong is sexy).

    By not paying attention to form, you run the risk of muscle strains, tears, joint problems, and back problems. It’s hard to be the hottest version of yourself when you’re on the shelf for weeks.

    Leave the ego at the door and have flawless form before ramping up the weights. If in doubt, go hire a personal trainer.

    3. Your nutrition is lacking.

    Do any of these scenarios sound familiar?

    “I can’t recover from my workouts; my muscles are sore for days.

    “I have little to no energy; I’m always freaking tired.”

    (the showstopper) “I can’t seem to lose any weight.”

    90% of the time, you’re not eating enough food to supplement your workouts. Eating is how you supply your body with calories, which provide you with energy. Supplying your body with nutrients helps your body grow, become stronger, lose weight, and boosts your metabolism.

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    Depriving your body of nutrients leads to poor gym performance, metabolic problems, and weight gain.

    Making great food choices is your opportunity to reshape your health. Your workouts and body composition depend on you making nutrition a priority.

    4. You’re using too many machines.

    95% of the machines at gyms are useless and serve no purpose.

    Two examples of such are the smith machine and the hip abductor/adductor machine (it’s the one where girls sit down and spread their legs back & forth in hopes of spot reducing their thighs).

    Often times, a machine works a single muscle and limits your range of motion. With free weights, you use multiple muscles, including those forgotten but important stabilizers.

    Stick to compound exercises (squats, deadlifts, shoulder & bench presses, & hip thrust), limit isolation exercises, and save time in the gym.

    Lastly, it’s (way) more fun to drop some heavy weights as opposed to simply adjusting a pin on a machine.

    5. You’re not challenging yourself.

    Have you become bored with your routine?

    Is your routine too easy now?

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    Have you hit a plateau where the weight isn’t coming off?

    If you answered yes to any of these, then you are most likely experiencing a side effect of not challenging yourself.

    I recommend staying with a routine for 4–6 weeks before changing, but waiting too much longer after that reduces the effectiveness of your routine.

    Your body is one smart cookie, so doing the same thing repeatedly won’t cut it.

    Instead of thinking about increasing the duration of your sessions, focus on the intensity of these sessions. Implementing metrics such as increasing weights, decreasing rest periods, switching exercises out, using supersets, and limiting seated exercises are excellent ways to keep progress moving in the right direction.

    6. You’re trying to use long distance cardio to lose fat.

    Someone states they want to lose weight and the first sentence out their mouth is “I need to start running.”

    People unfortunately associate fat loss with running on treadmills and using elliptical machines and Stairmasters.

    While you will most certainly sweat with the above options, those aren’t the most efficient in terms of losing fat. Relying on long distance cardio can cause your cortisol levels to rise (slowing fat loss down), increase food cravings (hello binge eating), and take up too much time.

    An alternative to long distance cardio is high intensity interval training(HIIT), which alternates high intense moments with periods of rest. This training is more efficient, burns more calories and keeps your metabolism elevated longer.

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    Set a goal for 3 strength training days and 2 HIIT sessions weekly.

    7. You’re not resting and recovering enough.

    People often fall into the trap of exercising more and more, thinking this will lead to quicker progress.

    Bad idea. Your body can only handle so much.

    Working out breaks your body down. Only through rest can your body build itself back up to be stronger for the next session.

    Sometimes less is better.

    You grow and progress when you are resting and recovering—not during the actual training sessions.

     

    Your turn. What is a common workout tip that people forget? Comment below or tweet at me. I’ll love to hear your responses.

    Featured photo credit: bobsfever via flickr.com

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    Julian Hayes II

    Author, Health & Fitness Coach for Entrepreneurs, & Speaker

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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