7 gym mistakes stopping you achieving your goals for 2018
At the start of the year everyone tries to get into their fitness. It is the perfect time to give up the booze and pick up the dumbbells but what are 7 common mistakes that are holding you back and have you looking more like a walrus than wolverine.
1 – Your goals are too broad
When setting your goals you need them to be S.M.A.R.T (specific, measurable, achievable, realistic and timely). If you set off without clear goals you are going to be less focussed and less likely to get to where you need to be. A great way to do this is to break down your goals; instead of wanting to “look better”, you should set smaller more specific goals like a bench press target and how often you want to get to the gym, that way you will be throwing the plates around like Eddie Hall in no time.
2 – You train in the evening
Nobody likes getting up at 6 in the morning and some people can’t because of their schedule but if you want consistent progress one of the best ways to do this is to switch your training to happen before work. You never have to “work late” before 7am and your mates aren’t going to be asking you to go for a few pints before the sun is up. At VICI we have a training club where we train at 7am and having training partners is a great way to make sure you actually show up. Training in the morning will energise you for the day, free up your evenings, but best of all it will make sure you have no excuses!
3 – You train for 3 hours a day
You want to look like Arnie did back in the day and he used to train twice a day for 2 hours a time so why don’t you!? Well for a start you don’t have four hours to spare – if you did you would probably have finished Game of Thrones by now, and secondly it is not good for your body. If you want to realistically fit regular training into your life you have to be realistic about how long you have. This differs for everyone but you are much more likely to fit four 40 minute sessions in a week than you are seven two hour sessions. A lot of the work is done out of the gym so if you are training right then you don’t need to give up your life to get in shape.
4 – You are scared of compound lifts
Compound lifts (lifts that engage multiple joints and muscles such as squats, deadlifts, bench press etc.) are heavy and picking up heavy stuff is hard, but if you are looking to really take your training to the next level you need to ensure you are incorporating compound lifts in your routine. Not only do these stimulate multiple muscles at once but they build core strength and release muscle building hormones to the rest of the body. If you are not an experienced lifter then you should seek the help of a PT, as doing these incorrectly can lead to injury but once you know what you are doing these will change your life. Fact.
5 – You only work in the gym
One of the biggest mistakes that people make is that they underestimate the impact of nutrition in their results. You can be the best trainer in the world but if you go home and live off pizza and marshmallows then the only thing getting bigger is your waistline. It's ok to splurge occasionally, in the VICI offices we are partial to a KitKat or two, but let that be the exception. You don’t need to be a religious meal prepper that makes 4 months food at a time or become a gluten free vegan, but you do need to cut out the rubbish and get enough protein.
6 – You lift like Ronnie Coleman
Everybody knows the feeling of eyeing up their gym rivals and looking at what weight they are throwing around. You can see they are lifting 10 kg more than you so there is nothing to do but throw on the plates and dislocate your shoulder. The gym is a place of ego, but the only person that you need to do better than is yourself the last time you were there. Training in the right rep range with the right weights is not only going to prevent injury but will actually help you achieve your goal.
7 – Thinking you don’t need to train as the dad bod is in
The dad bod works for Leonardo Di’Caprio so why not just own it? Well we think what works for Leo is being an Oscar winning film star worth over $200m. If you want to look good on the beach, get to the gym!