- Ego Lifting - Bigger heavier weights doesn’t mean better results! If you shoulder press with the 10KG Dumbells slowly and with control you are actually working harder than someone lifting the 12’s or 15’s but who’s firing them up and down at super speed, bouncing the weights out the bottom, is not using their full range or is wobbling all over the place! The goal is to maximise time under tension to grow muscle and strength, not just to record as high a number down as possible.
- Not Logging Your Progress - You cannot expect to progress week on week if you have no idea what you did the week before! And for those of you who think you remember…..I don’t believe you! In addition, I have never seen a client perform worse for having a target to aim for or to beat. It gives you something to work towards and gives you the knowledge of what you’ve been able to do before which mentally changes your approach.
- Just Getting It Done - Now don’t get me wrong, sometimes we all have these sessions where we’ve had to drag ourselves to the gym and force ourselves to do the workout. But if you treat working out like something to tick off your list everytime you’re there, the intent, effort and focus will just not be enough to allow you to progress. You can’t be on your phone txting as you’re performing your leg extensions, or watching someone else as you squat up and down if you are truly putting your all into that exercise. Thinking about the muscle you should be using, and challenging yourself to maximise every rep and set your perform will turbo charge your results.
- Not Having A Plan To Follow - No plan in the gym is as useful as a chocolate teapot if you want to achieve a specific goal and see results. It’s like having no map out on a mountain hike but hoping you’ll stumble across the right route! There is a chance you’ll get some of the way there but you are highly unlikely to complete it. The plan enables you to stay consistent at certain exercises (which you will of course be logging!) instead of jumping from random exercise to exercise. This to me is just movement rather than training which will still be enjoyable but won’t get you results or allow you to hit a specific goal.
- Too Much Training Time & Volume- Unless you are a full time athlete with support teams helping you recover optimally, minimise stress and who’s job it is to train, you won’t be able to handle 2 hour long sessions everyday! Most people would be tired mentally and physically if they did a 60 min training with intent let alone 2 hours!
- Any longer than 60-90 mins in the gym and I see people start to lose focus, fatigue and the quality of that session goes down. This then carries over to the next day when they attempt to do it again and they actually end up holding themselves back. Less is more!
Have a great week!Any questions please email lizzie@onepercentclub.info or if you’re interested in training with me click HERE!!!LizzieThe One Percent Club
