1) YOU ARE NOT USING PROGRESSIVE RESISTANCE EXERCISE!
In other words you are never increasing the weight after you have mastered perfect form for the certain amount of reps you were trying to accomplish for that set. You never change the exercises up or do the exercise in a different order. You have to challenge your body in different ways! Although I think too many people do way too much of doing too much, I still think plenty of people under train by simply not gradually making small progressions as mentioned above.
2) YOU THINK THE PINK 3LB DUMBELLS SHOULD BE CONSIDERED WEIGHT TRAINING
Well guess what no that is not weight training! Remember another name for weight training is resistance training. 3LB pink dumbbells or way to light of weights, will not provide resistance, they will make for a good paper weight on your desk. You have to build muscle to burn fat, and keep your bones and tissue strong! Cut the reps down and increase the weight which actually in turn will increase the intensity!
3) YOU ARE DOING BODY PART SPLITS WHEN YOUR GOALS AREN’T BODY BUILDING OR BULKING UP
Remember if you’re an athlete who wants to get stronger you do not necessarily have to do a “leg” day! If you are trying to cut body fat, do full body work outs. Such as a Squat / Pull Up/ Lunge / Push Up / and Plank for a quick example all in one work out! A full body approach will burn way more calories than the old school one body part at a day method!
4) YOUR EXERCISE SELECTIONS ARE YEARS BEHIND!
Instead of doing small muscle isolation work that keeps you in the gym for hours, the way it was done in the 70’s, work multi joint movements that hit the small muscles so you kill 2 birds with one stone! So for example, do a chin up instead of a bicep curl. A Chin Up will work your back and your biceps! Now you just engaged more muscle groups! Do a squat rather than a leg press, one we sit too much as it is, and two, you will incorporate more core into the mix this way! Stop with the peck fly’s that destroy your shoulders and use push-ups instead, which will not only work your pecks but your arms as well!
5) YOU DO NOT USE PROPER RECOVERY STRATEGIES!
Training hard in the gym is just a small portion of the pie! Training is a short term stimulus! Most of the adaptation occurs via regeneration and recovery! Some ways to help the body recover faster is to get at least 6 to 8 hours of deep sleep a night! Drink a shake or eat a bar right after training! Eat clean most days! Keep stress levels low! Don’t over do it! 4 or 5 days strong, 2 or 3 days active recovery! Also you need to make sure you are giving your body time to recover! Common sense goes a long way. Don’t go to the gym and work the same really sore muscles the next day, if you know they are simply not ready to be worked again yet!
6) YOUR FORM NEEDS WORK!
If you do not put your body through a full range of motion you will not get the full stretch of the exercise and the full benefit of the exercise! I.E a partial range of motion squat!
Most people also use momentum to help them to make the exercise easier! Using bicep curls for example, most people can’t use their bicep to curl the weight so they start bending their knees and using their back, in a swinging type action (momentum), to help them complete the exercise! Often people use the wrong joints at the wrong time resulting in pain! Using a Dead Lift for example, if the hips are not strong enough to perform the movement, the low back will take over to compensate! So not only do you not get the full effect of the exercise but you will probably experience some uncomfortableness or injury the next day!
7) BE MORE CONSISTENT!
Your body needs stimulus to get adaptation! You can’t expect to go to the gym once a week and see change! Your body relies on consistency! You must not only perform REPS of a particular exercise, when trying to teach and change your body, you must also go and perform these exercises a few times a week so that you are benefiting from getting REPITITIONS of performing these exercises as well! Hope that makes sense!
8) CLEAN YOUR DIET UP!
Let’s keep it simple! If you eat dough, candy, and drink no water all day, chances are you are not helping yourself out to decrease body fat in and increase lean muscle mass. To speed your metabolism to optimize results, eat every 2 to 5 hours. Eat protein with every feeding! Drink half your body weight in fluid ounces. Eat breakfast and be sure to have a shake or a bar after training! A tip I always tell my clients is to eat like a caveman did! Fish / Nuts / Berries / Lean Meats / Vegetables and Fruits to name a few options!