“Common workout mistakes” has always been a very popular topic in
fitness publications. But no matter how many times this subject is
re-hashed, you almost always hear about the same half a dozen or so
mistakes, including poor form, overtraining, going too heavy, not
stretching, not warming up, yadda, yadda yadda. Ironically, you seldom
hear about the biggest mistakes of all. I call these humongous bloopers
“bonehead mistakes” because once you start to analyze and think about
them, they’re really just common sense and they all seem so obvious…
except of course to the person doing it… who is often quite oblivious
until someone else points it out to them... then the light goes on and
it's like... "Doh!"

Before I begin the countdown, (in no particular order), there’s one
more gripe I have about the treatment this subject has been given in
the past: Most of the attention has been put on the mistakes, but very
little on the solutions. It’s all too easy to point fingers and say,
“Don’t do that” and “Shame on you, dummy” but only 1% of your time
should be spent on problems. 99% should be spent on solutions. So in
that spirit, after I bring each mistake to your attention, I’ll give
you a solution-oriented training tip to help you avoid boneheadedness
and join the elite group who “kick butt” in the gym at every workout…

Bonehead workout mistake #1: "Winging it"

“Winging it” means having no written goals or plans, no training
journal and no way of “keeping score.” It’s when you just show up at
the gym day after day and do whatever strikes your fancy, whatever
machine happens to be available, or whatever you’ve become habitually
accustomed to doing. Winging it is when you don’t know where you are,
where you’re going or how you’re going to get there - but you start
your journey anyway – no compass, no roadmap. It’s been said that
“Action without planning is the biggest cause of failure,” and I
believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan

Successful people never “wing it,” they always have a plan.
Strategic planning is a never ending process and includes: Assessment
(where am I now?), goal setting (where do I want to go?), creating a
plan or strategy (How will I get where I want to go?), executing the
plan (what action steps must I take daily to reach my goal?), and
measuring results (how will I know if I’m moving towards my goal and
how will I know when I’ve reached it?). Boneheads “wing it.”
Butt–kickers have a master plan and goals for every workout.

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Bonehead workout mistake #2: Repeating the same workouts… without progressive overload

In one respect, repeating the same workouts is important – it’s
called “continuity.” Continuity means that to experience an adaptive
response (more muscle, more strength, less fat and all that other good
stuff), you must a repeat a certain modality or exercise consistently
over a long enough period of time to allow the adaptive response to
occur and to reap the full benefits (rather than changing exercises at
every workout). That type of repetition is good. The bonehead mistake
is when you do the same exercises, same reps, same weight, same
everything, week after week, without ever challenging yourself to do
more than you’ve done before. If your muscles could talk they would
say, “Yawn…. Did that, done that, been there… we’re just going to stay
exactly the way we are… no need to get bigger or stronger today.”

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands on
your body above and beyond what it has experienced in the past. Your
body responds to this progressive overload by getting stronger in order
to handle this type of demand in the future. Your objective at almost
every workout is to set goals to beat what you did during the previous
one. If you can’t add more weight, it could be as simple as one more
rep with the same weight or the same sets/reps/weight in less time. It
could also mean one more minute of cardio, one level higher on a
stairclimber, or half a percent steeper incline on the treadmill.
Continuous and never-ending improvement is the name of the game.

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Bonehead workout mistake #3: Starving yourself

A calorie deficit is the only way to lose body fat. However, the
caloric deficit must be kept small. When calories are cut too much, or
held too low for too long, your body thinks you are starving and sets
into motion a series of metabolic and hormonal events, which ultimately
result in muscle loss, slow metabolism and plateaus. Your body is like
a power plant or furnace and when you don’t feed the fire, your
metabolic flame dwindles to a flicker, producing less heat and less
energy. That’s why not eating enough is one of the biggest mistakes of
all.

Kick butt workout tip #3: Eat more, burn more

Did it ever occur to you that if you exercise more you can eat more
and that this is a more effective fat loss strategy than eating less
and exercising less? To lose body fat, you must create a calorie
deficit. A deficit can be created by exercising more, eating less, or
ideally, with a combination of both. The best combination of all is a
small decrease in calories accompanied by a large increase in activity.
Think about it: Decreasing calories slows your metabolism. Increasing
calories increases your metabolism. Exercise increases your metabolism.

Therefore, eat more, exercise more = double increase in metabolism.
Eat less, don’t exercise = double decrease in metabolism. This is the
entire premise of my Burn The Fat Feed The Muscle System and that’s why
the program is so powerful and has helped tens of thousands of people
lose fat without depriving themselves. Yes, starving is for boneheads.

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Bonehead workout mistake #4: Skipping scheduled workouts

A great body doesn’t happen overnight. Successful body
transformation is the cumulative result of dozens or even hundreds of
successful workouts. Each workout brings you one small step closer to
your goal. Each workout missed takes you one small step backwards. Most
people underestimate the cumulative effect of each small step. They
figure that “It just doesn’t matter… it’s only one workout.” If you
don’t think that one little workout matters, then think about the
humble termite; they’re such itty bitty little creatures and they take
such itty bitty little bites, yet when enough little bites are taken,
an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent

Not only do you slip backwards physically when you skip even one
scheduled workout, perhaps more devastating is the effect on your mind
and character. Every time you successfully complete a scheduled
workout, you build your discipline and self esteem. When your self
esteem increases, it makes you feel good and that stimulates a positive
self-reinforcing cycle of even more discipline, confidence and action.
Everything you do helps or hurts. Every workout counts. Treat your word
as law. When you say you’re going to work out... WORK OUT!

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Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses

Most people have a favorite body part or exercise. But playing
favorites in your training can lead to big problems. An unbalanced,
asymmetrical physique is one of them, but having a great upper body
with toothpick legs is the least of your worries. Strengthening and
stretching some muscle groups but not others is a great way to cause
poor posture, muscular imbalance, dysfunction, strains, pulls, tears or
ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance

Non-boneheads train every muscle group for symmetrical, visually
pleasing development. However, “balance” is more than cosmetic.
Everyone – athletes, bodybuilders, and recreational exercisers – must
also train for functional balance to prevent injury and maintain
optimal function and range of movement in every joint and muscle group.
Every plane of movement and angle of movement must be trained. Flexors
must be balanced with extensors. Front to back movements must be
balanced with rotational and side to side movements. Prime movers,
antagonists and stabilizers must all be strengthened. Always stretch,
strengthen and build to the point of total body balance.

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Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises

So you joined the gym and you hit “the circuit”… you know, that
section in the gym with all those fancy, chrome-plated,
“technologically advanced” weight stack-pulley, hydraulic or
computerized machines all lined up in neat rows… far, far away from the
barbells and squat racks (which you never touch), and which is designed
to give you an “easy, safe, injury-free, effective full-body workout.”
The machines may be easy, but most machines aren’t as safe or effective
as they’re made out to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises

For lower body, squat and lunge variations are tops. For upper body,
barbell and dumbbell presses, chin ups and rows are king. These and
similar “BIG” exercises stimulate more muscle fiber, stir up more fat
burning and muscle building hormones, and have more carry-over to real
world and sporting activities than machines. Although weight stack
machines are safe with respect to the fact that you can’t drop a
barbell on your head, they’re ultimately NOT as safe as free weights
because they don’t develop the stabilizing muscles and functional
strength that protect you from injury. A few machines and isolation
exercises mixed into a balancedr program is fine, especially if you
have bodybuilding goals, but focusing on compound and free weight
exercises gives you far more bang for your buck than any machine ever
created.

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Bonehead workout mistake #7: No mental preparation

This mistake goes hand in hand with mistake number one (winging it).
You see, preparation is more than setting goals, writing out plans, and
scheduling workouts. Preparation is also mental, yet most people
haven’t the slightest idea just how powerful the mind is or how to
harness its power. Psychologists and “brain scientists” have proven
beyond a shadow of a doubt that the subconscious mind cannot tell the
difference between an experience that is real and one that is imagined.
Failure to take advantage of this discovery is a mistake of enormous
magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily

Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless
other sports legends have written and spoken extensively about their
regular use of mental imagery. Those who succeeded, but claimed not to
use such techniques as “visualization” were surely using it
unconsciously or in a non-formalized manner. I would suggest you
consciously and deliberately use this technique in the following
manner: Twice a day, once in the morning and once at night, get
relaxed, close your eyes and form mental images of yourself having the
body you’ve always wanted, completing perfect workouts with motivation
and enthusiasm and reaching all your goals. These images will penetrate
your subconscious mind and literally program your brain to activate
your body for total success.

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Bonehead workout mistake #8: Not eating immediately after training

Not eating anything after your workout (or waiting 2-3 hours to
eat), because (a) you don’t feel like eating, (b) you don’t have
anything to eat with you, (c) you heard that you get leaner if you
don’t eat after your workout… is one of the most boneheaded things you
can ever do!

Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout

Much research has been done on the topic of post workout nutrition
in recent years and the scientific literature is almost unanimous in
its findings: At one time carbohydrates were emphasized after a
workout. Other people insisted that protein is more important. The
truth is, the optimal post workout meal includes quickly digesting
protein and carbohydrates and is consumed immediately after training
during the period known as the “post-workout window of opportunity.”
Although the ideal amount and type of protein and carbs is still
debated, the studies have shown that proper post workout nutrition
increases protein synthesis, suppresses cortisol, replenishes glycogen,
and enhances recovery.

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Bonehead workout mistake #9: Comparing yourself to others

Always trying to one-up the next guy is bonehead behavior. Comparing
yourself to others is a great way to lower your self esteem and stay
perpetually frustrated, unhappy and dissatisfied!

Kick butt workout tip #9: Compare yourself to nobody but yourself

Legendary UCLA basketball coach John Wooden always advised his
players, “Never try to be better than someone else; but never cease
trying to be the best you can be. That is under your control. The other
isn’t.” So why not focus on competing with yourself? Compare yourself
to yourself. Improve yourself. Work on progress and forward movement.
Become better than you used to be. Ultimately, competitive sports are
most valuable to the degree you use them to better yourself, not to
beat others.

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Bonehead workout mistake #10: Making excuses

Many people, when they don’t get the result they want, or when
things don’t go the way they expect, insist it’s not their fault. When
they don’t lose any body fat, it’s their genetics or "The diet just
doesn’t work!” When they fall off the wagon, it’s their friends and
family’s fault – “They just don’t support me… they even tempt me with
junk food and eat in front of me.” When they miss workouts, it’s their
boss’s fault – “I just don’t have time with so much work being piled on
me at the office.” No matter what the situation, the boneheads never
even consider that the problem is staring right back at them in the
mirror – someone or something outside of them is always responsible.

Kick butt workout tip #10: Accept total, 100% responsibility for all your results – good or bad

When you win, you don’t attribute it to luck or give someone else
the credit for it. You proudly say, “I created it… I did it… that was
me!” However, if you want to take the credit for your wins, you must
also take credit for your losses and say, “Yep, I created it… I did it…
that was me!” Boneheads want to take credit for their successes but not
accept responsibility for their failures. Ultimately, that turns them
into nothing but big losers. Winners and successful people became
successful because they learned three magic words: I AM RESPONSIBLE.
Once you claim responsibility for every result in your life – the good
and the bad - the feeling of empowerment and liberation that comes over
you is beyond description. For the first time in your life, you realize
that YOU are in control. From that moment on – and not a second sooner
– you become the creator of circumstance rather than a victim of it.

- - - - -

Well, that’s all ten of em'. Let me wrap up with what is perhaps the
biggest mistake of all, and that is: Not learning from your mistakes.
Mistakes are okay. The only people who don’t make any are the timid,
wimpy people who don’t even attempt anything. If you realize you’ve
been making a lot of these mistakes, don’t beat yourself up. As long as
you learn from them and then stop making them, you’re off the hook! But
if you keep repeating these mistakes over and over again, then it’s
official: You’re a bonehead!

If you enjoyed this article and you're interested in learning how to
quickly and easily lose fat permanently - without drugs, supplements or
fad diets - AND without making any bonehead mistakes - click here to
visit my BURN THE FAT website: www.BurnTheFat.com

Your friend and coach,

Tom Venuto

www.BurnTheFat.com

About the Author:

 

 

 

 

 

 

 

 

 

 

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified
personal trainer (CPT), certified strength & conditioning
specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed the Muscle"
Tom has written more than 200 articles and has been featured in print
magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding,
Muscular Development, Exercise for Men and Men’s Exercise, as well as
on hundreds of websites worldwide.

For information on Tom's Fat Loss
program, visit: www.BurnTheFat.com