Beginner Gym Mistakes to Avoid
So, you’ve had the desire to start your weight loss journey and you’re finally ready to pull the trigger. But before you start sprinting and lifting heavy weights to make your “2-week transformation” we will share with you some common mistakes beginners make and some tips you can implement so you can start strong and see your goal to the end.
Starting too much, too fast
When it comes to the gym, just finding the motivation to get started can be a challenge. Often when people find it, they jump in headfirst and train too hard. This can lead to less results and injury. If you currently aren’t very active, start with 2-3 days of exercise and only add additional days as you are feeling ready to. Remember to stretch, stay hydrated, and take enough rest days to let your muscles repair and grow.
Not setting the right goals
When on your fitness journey, focus on setting one goal at a time. Use the S.M.A.R.T goal method as your guide.
S-Specific
Instead of a goal being “I want to get in shape”, try “I want to lose 7 inches around my waist so I can fit into my dress for my daughter’s wedding 3 months from now” This goal is very specific from the number of inches to lose as well as an appropriate amount of time you give yourself to reach said goal.
M-Measurable
Goals should be easily measurable to ensure you’re on the right track to reaching your goal. Goals that focus on specific body measurements, like bodyfat % and circumference measurements, rather than the number on the scale can very helpful because if you’re losing fat and gaining muscle, the scale might not change that much at first. Body measurements and the way clothes fit is a great indicator to go by.
A-Attainable
Even though it’s great to ‘shoot for the stars’, try not to be too extreme and have an idea of what’s realistic. Otherwise, you’ll set yourself up for disappointment. You should not plan to lose more than one pound a week for long term goals.
R- Relevant
Set goals that are important to where you are in your life right now. Don’t set a goal that someone is pressuring you to attain-that isn’t very motivating.
T- Time-based
Setting goals that are attainable while giving yourself enough time is the key to any weight loss journey. Weight loss commercials will advertise “you can get your dream body in just 2 weeks”, but unfortunately, that just isn’t enough time. So, when two weeks pass and people don’t see those dramatic changes, it can be discouraging, causing people to quit altogether. But setting attainable S.M.A.R.T goals and giving yourself ample time to achieve it will be a great help.
Neglecting a healthy diet
When it comes to losing weight, exercising is important, but you can't out train poor nutrition. Nutrition is the most important part of weight loss. Fueling your body with the right foods will set yourself up for success. Protein will become your new best friend. To maintain its muscle mass, the body requires a minimum amount of protein which is important to ensure a healthy metabolism and to burn more fat. At each of your three main meals of the day, women should aim to get about 30 grams/5oz of protein (serving size that is a little bigger than a deck of cards), while men should shoot for about 40 grams/7oz (serving size closer to a deck and a half of cards). Combine that protein with ample vegetables and carbs for energy. Need help understanding exactly how much to eat? Our previous article on Understanding Macros can help.
What have we learned?
Taking the leap to start going to the gym is a big step. One that does deserve celebration. Cue the confetti! Use that momentum to start off the right foot. Ease yourself into it, make S.M.A.R.T goals, and eat right. It will take time, but it’ll be worth it! And if you ever need any help, your friends at SIN Fitness are always here for you.
