My top 5 mistakes I see people make in their programs:
1. Not Enough “Complex” Movements
Most gym folks are still struggling to implement this concept. Think big movement patterns, squat, push, pull, step, hinge, rotate and base your workouts and program around this.
Training isolated muscle groups has it’s place, but not in your time-efficient fat loss program.
2. Fear of Resistance
This one applies particularly to the ladies. Women tend to underestimate their lifting ability, and therefore never reach their full training potential.
“Shane, I don’t want to get bulky…”
I hear the same story from every new female client when I hand over the heavy dumbbells. But don’t worry… it’s not going to happen.
Lifting 3lb dumbbells for high reps does not raise the intensity to create the desirable metabolic effect for burning fat.
3. Too Much Rest
With no control over rest periods, your trip to the gym can become happy hour (just without the beer). A timing device is a smart investment that will keep you honest.
For fat loss conditioning, aim for 10-45 seconds rest between sets. Yes, it’s intense, challenging and there may be puddles of sweat, but you will get results.
4. Poor Planning
Walk into the gym without a plan and you’re wasting time already. So get a plan, know exactly what you need to do and stick with it. That way, there is no wandering around the gym deciding what to do next.
Basically, if you don’t have plan, you’re not going to lose as much fat you can.
5. Frequent Program Hopping
Trying one program this week, and a different one the next without ever finishing, is a huge mistake.
Sure, it’s overwhelming the number of programs available, but they’re not effective if you never complete any of them. Stop flip-flopping and stick with one program through its entirety.
So if you find yourself making a few critical mistakes, just start by working on one at a time. Get cracking on a program – and stick with it!
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