12 Common Fitness Mistakes

Are you looking to get in shape? Maybe you want to shed some fat, lose weight or just tone up. Start off right by avoiding these 12 common fitness mistakes you might be making.

Trying to lose fat, want lean muscles or trying to lose weight? Here are 12 fitness mistakes that are killing your fitness goals and how to fix them.

If you struggle with not achieving your fitness goals, there could be many reasons why.

Let’s take a look at the 12 fitness mistakes that are killing your fitness goals and how to fix them!

1 – Not Warming Up Properly

Warming up before any activity is important.

Your muscles need time to get ready for what you are about to do.

By warming up before a run or strength training will help you avoid injury.

The last thing you want to do is injure yourself when working out.

Take about 10 minutes to either stretch or do a light walk on a treadmill to get those muscles fired up.

What are some good warm up exercises?

  • Light walk on a treadmill
  • Planks
  • Bird-dog
  • Side lunge
  • Body weight squats
  • Push-ups
  • Jumping jacks

2 – Not Eating Right Before A Workout

Skipping a meal or eating junk is not going to help with your workout.

I used to be a huge advocate for fasted workouts but I learned that I got a much better workout when my body had the fuel it needed.

Before a workout you should have a balanced mix of carbs and proteins.

My go to pre workout meal is usually a bowl of plain oatmeal topped with cinnamon and a protein coffee. I workout mostly in the morning, so this is my go to breakfast anyway.

Related: Healthy and Quick Breakfast Ideas

While the carbs will give you the energy you need to get through your workout, the protein will help with muscle repair as you workout.

Aim for a lighter meal about 30 minutes before you workout for best results.


3 – Spending Too Much Time Doing Cardio

Cardio is amazing for heart health and burning fat however too much of it can be a bad thing.

If you are just doing cardio workouts, let’s say just jogging, your muscles will become weaker over time.

When your muscles become weaker, so does your metabolism, making it harder to lose weight.

Switch up how you do cardio for better results.

Try adding in HIIT, strength training or steady state. But make sure you are not just doing one of these forms of training.

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4 – Not Strength Training Enough

Strength training is such an important component for fitness.

Ladies, this will not bulk you up. Instead it will give you the body you want, a lean look.

When you build muscle your metabolism sky rockets. This allows you to maintain weight easier and have a long leaner look to your shape.


5 – Not Sticking With It

This is one of the most fitness mistakes I see, not sticking with your diet or workouts.

Unfortunately we live in a world of instant gratification. I am guilty of this as well.

You work your you know what off for a week and see no results. Then you become discouraged. You think this is not for me.

So then what happens? You stop and give up.

Fitness and becoming a healthier you takes time!

You have to be dedicated to be in this long haul journey.

Now, do not misunderstand me, we all have our set backs. There will be weeks where you will fall off your game, and that is okay!

But in order to see results, you need to give it time and stick with the goals you have set.


6 – Comparing Yourself

No two bodies are alike.

You are you!

Take all these comparisons out of your own journey.

This is your journey, own it!

The more you compare yourself or your body to other women, you are only hurting yourself and your goals.

You will never have her legs, or that woman’s stomach, but what you can have is your own amazing body.

A body that is healthy!

Related: How working out improves your mental health


7 – Too Much Too Quickly

Guilty!

When I first started out in my journey, I took on way more than my body would allow.

I learned this the hard way.

I decided I would run 7 nights a week to get back into shape.

Well, that did not last long at all.

When you start out on your fitness journey, take it slow. If you fall off the wagon, ease back into it.

Slow and steady wins the race, right?

Take rest days!


8 – Not Hiring A Personal Trainer

There are many reasons why hiring a personal trainer is a great idea.

Personal trainers help with:

  • Accountability
  • Avoiding injury
  • Teaches you technique
  • Takes the guess work out of working out

We are here to help you achieve the body you want. No matter what your reasons are this could jump start your fitness journey and leave the fitness mistakes at the door.


9 – Bouncing From Plan To Plan

There are so many different fad diets and workouts on the market now.

And, there is a reason they are fads, they come and go.

You can’t be chasing every plan under the sun in hopes that one sticks.

Stop, just stop.

In order to get the most out of anything you need to stick with it. You’ll either see results or you won’t.

But how do you know unless you try, right?

If you find a fitness plan give it some time before you switch to another.


10 – Proper Diet

The expression “ab’s are formed in the kitchen” was created for a reason.

Weight loss and living a healthy lifestyle has a lot to do about the food and your nutrition.

You think when you are trying to lose weight you need to cut out certain foods or go extremely low on your calories. This is not the case!

Proper diet is all about balance. Weight loss is all about balance as well.

When you start cutting things out of your diet, other things will suffer. You might actually gain weight in some cases.

Your body needs carbohydrates, fats, dietary fiber, minerals, proteins, vitamins, and water.

Eating a balanced diet can and will help you with your fitness goals.


11 – No Planning

There are times in your day where having no plan is fine but not when it comes to weight loss and fitness.

If you have a goal in mind, how will you reach that without a plan?

Having a plan takes the guess work out and makes it so much easier to stick with your goals.

Plan your workouts, meals and water intake ahead of time.

I like to sit down on Sunday morning and go over my plan for the week.

I plan my meals, meal prep them so they are easy to eat and plan my workouts for the whole week.

Having a plan can help you so much with your fitness goals.


12 – Breakup With Your Scale

One of the biggest fitness mistakes I see is being attached to your scale.

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If you are looking to lose weight or trying to change your body composition being a slave to your scale will not help you.

The scale can take a toll on your mental state.

Being obsessed with a number is not healthy. Ditch the scale for a bit.

Your weight fluctuates, a lot! Retaining water, time of day and your digestive system all plays a part in what you see on the scale.

All of this can be discouraging to someone trying to lose weight.

Instead weigh yourself once a week. That’s all you need. Weigh yourself at the same time of day once a week to see your progress.

Take progress photos as well once a week. You might not see changes in the scale but you might see them in your body.

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Trying to lose fat, want lean muscles or trying to lose weight? Here are 12 fitness mistakes that are killing your fitness goals and how to fix them.

Keep Track Of Your Weight Loss!

Track your weight loss progress

Sign up to get your FREE Weight Loss Tracker Worksheet!

Track your progress on your weight loss journey. Easy cheat sheet to track your weight loss and measurements each week.

Once signed up you will automatically get freebies from us!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

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