workout sins and solutions

Exercise for Beginners – 8 Tips to get Better Results from your Workouts

I used to make so many mistakes when I was working out.

I could never figure out why my body wasn’t changing even though I was exercising every day.

I would wander from machine to machine hoping I could figure out how to use it.  I’d read the sticker with the instructions and would hope for the best.

Once upon a time, when I about 20 years old, I was attempting to use a cable machine for the first time.  A trainer from the gym walked up to me.

She called me out and said I was doing the exercise wrong.

She helped correct my form and I could definitely feel a major difference doing the exercise with her help.  Afterwards, she tried to start selling me into training packages.

But something about the way she was helping me felt off.  She didn’t make me feel empowered.

Instead, I felt so freakin’ embarrassed.  I was a total beginner.  I had no idea what the heck I was doing.  She made sure I knew that I needed her help because I didn’t know what I was doing.

I didn’t want training at all after that.  I wanted to learn how to use all of the machines at the gym so I wouldn’t embarrass myself like that ever again.

Now that I’m a personal trainer, I often see people making the same mistakes in the gym.  I want to empower you with tips to get better results from your workouts.

Exercise for Beginners – 8 Tips to Get Better Results from your Workouts

I put together this list of the top workout mistakes I see in the gym and simple tips to correct them so you can get better results.

These tips will help you prevent injuries, avoid plateaus, and get the results you deserve.

When you’re done reading the list, please let me know which tip helped you those most.

MISTAKE 1:  Doing Too Much Too Soon

WHY?  Incorporating too many new changes too quickly into your life may cause overwhelm, stress, possible injuries, and ultimately make you tap out and quit.

TIP 1:  Listen to your body!  Start with a schedule that is realistic for your experience level.  If you never exercise, commit to working out 4 days instead of 7.  If your workouts are too hard, reduce the resistance, weight lifted, and/or speed.  Weight loss is a journey, not a race.  You can add more intensity and workouts as you get stronger.

MISTAKE 2:  Set a Goal and Your Intentions

WHY?  If you don’t know where you want to be or how you’re going to get there – then how can you?  You can’t aim properly when you don’t know where your target is!  Setting a clear goal and getting clear about what you want and what you intend to do to get there is a huge first step when you being a workout program.

TIP 2:  Choose your goal weight and look.  Then get the training strategy and workouts you need to achieve it.  Trying to workout without having a plan is like taking a road trip without a map.  When you have a clear plan in place, it’s easier to set your intentions, too.  Check out my programs for more help here.  Checkout out this exercise for more help getting motivated and setting your intentions.

MISTAKE 3:  Focusing on Favorite Exercises and Body Parts

WHY?  You can’t spot train fat loss.  You can spot train your muscles and all of your muscles need to be exercised to maximize your metabolism and fat burning potential.

TIP 3:  Break up the muscle groups into sections and train all of your muscles, at least one time, every week.  Click the link for a fun fat burning workout that’s perfect for beginners.

MISTAKE 4:  Swinging Weights

WHY?  You increase the potential for injury.  Plus, swinging uses momentum to move the weight, not your muscles.

TIP 4:  Always perform weight-training exercises slowly and control the movement.  Only allow your muscles to do the work.  Cardio should be fast, weight training should be slow.  Never, ever swing weights.

MISTAKE 5:  Holding Your Breath

WHY?  Holding your breath when you’re exercising cuts off your oxygen supply.  But your muscles and body’s need for oxygen goes up when you’re moving your body.

TIP 5:  Always breathe regularly throughout your workout.  Breathing will help oxygenate your muscles so you can recover faster.

MISTAKE 6:  Only Doing Cardio

WHY?  Yes, cardio will burn calories and fat but only during the exercise.  But, our goal is to burn as much fat as possible!

TIP 6:  Doing weight-training exercises, will build lean muscle which will increase your metabolism.  Weight training also burns calories during and continues to burn calories after the workout is over.  Plus, weight training makes definition possible.  Use cardio to cut fat and weights to Reshape your body.

MISTAKE 7:  Comparing Yourself to Others

WHY?  We were not made from cookie cutters!  We lose and gain fat differently because all have our own unique genetic makeup.  Everyone has a distinct body type and shape.  Plus, you never know how long someone has been working out.

TIP 7:  Stop comparing yourself to someone you are not. Accept yourself for who you are!  Be aware of how your body is, then tailor your training strategy to suit your goal look.  That can help you get the results you want.

MISTAKE 8:  Doing Too Much Exercise

WHY?  If you start with long duration workouts (60+ minutes), over time, your body will eventually adapt and expect long duration workouts.  Which is the last thing you want!  It can seriously affect your metabolism and ability to burn fat long-term.

TIP 8:  Only add more time to your workouts when you have to.  20 to 30 minutes is a good place to start.  That’s 20-30 minutes each for cardio and weight training workouts.  Then once you plateau at 20 to 30 minutes add more time or sets to your workouts.  Never do more than 60 minutes of cardio or weight training at a time.  It’s not necessary to lose fat.

If you’re looking for some new fun workouts to try, click here to see my most popular workouts.  All of the workout linked there have step by step instructions for you.

All of the workouts I create work, if you work them.  Just like all of the other tips on my site. ; )

It works, if you work it!  So work it, you’re worth it!

Your Coach and Biggest Cheerleader

xxoo

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8 Comments
  • LC Perez
    Posted at 16:18h, 19 August Reply

    1-4-3 love your body workout plus free video training series.

    • Christina Carlyle
      Posted at 14:31h, 20 August Reply

      Hi There! I’m not sure if that was a question or a statement. Is there something you need help with?

  • Elaine Perepeluk
    Posted at 12:09h, 09 March Reply

    I was wondering where the link was for the banaba leaf. The link you provided went to an article which was basically a write up of the video.

    • Christina
      Posted at 09:50h, 10 March Reply

      Hi! Banaba leaf isn’t mentioned in this post?? But this is the brand I recommend http://amzn.to/2lKUViH

  • Shelly Berry
    Posted at 00:00h, 05 January Reply

    All of them are helpful, I really liked the one about too much exercise. Sometimes I feel if I do more it would speed up my weight loss.
    Also comparing myself to other ladies, guilty. I love your news letters.
    Thank you

  • Rahul
    Posted at 01:47h, 15 January Reply

    Thanks for the weight loss tips. My wife and I really want to get back into shape this year, so we have made a plan to lose some weight. I like that you mentioned to take a before photo so you can see your progress. That can be really motivating.

  • Tonia Alumba
    Posted at 09:30h, 25 March Reply

    Um, is there a specific time to exercise if I’m doing it three times a day . Like is it before eating or after eating or when I wake up or what. I don’t really understand

    • Christina
      Posted at 12:25h, 29 March Reply

      Not really. As long as you avoid it within 3 hours of your bedtime, timing isn’t that important. Whatever time works best for you, and makes it easier for you to exercise is the right time. 🙂

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