Archive for the tag - mistakes

5 Fitness Mistakes Gay Guys Make…

gay men gym working outNone of us are perfect. Not even gay guys. ๐Ÿ˜›

In my experience, there are a few mistakes that gay men, in particular, tend to make when it comes to the gym, fitness or nutrition. And before anyone throws a temper tantrum in the comments below, these mistakes are obviously total generalizations and don’t apply to all gay men everywhere.

So without further ado, these are the mistakes that gay men tend to make:

  1. Sleeping where they lift. Because a good hookup is easier to find than a good gym, don’t sleep where you lift. Unless you really don’t mind seeing a parade of one night stands each and every workout, source your sex life elsewhere. That is, of course, unless he’s worth switching gyms for.
  2. Skipping leg day. Though applicable to gay men in particular, it’s my humble opinion that leg and glute muscles don’t get enough loving from men of any sexual orientation. Because biceps and chest muscles are flashier, they receive a disproportionate amount of training. Beyond the aesthetics of a balanced physique with strong leg muscles and glutes, having a strong lower body provides benefits including improved performance and decreased injury risk.
  3. Not eating carbs. Somewhere at some point, people got the idea that carbohydrates are a bad thing. And for some gay men, a bread basket might as well be the Apocalypse. In reality, our bodies need carbohydrates to function properly; eliminating carbohydrates isn’t a smart idea. Instead, focus on cutting simple carbs (like those found in sodas, sugary drinks, white bread, pastries, etc.) in favor of complex carbohydrates like brown rice and whole wheat products.
  4. Hiring the “hot” trainer. How your trainer looks is less important than how he or she teaches. Sure, eye candy is enjoyable but it’s the connection that matters. You need a trainer that works will with you, and that helps you achieve your fitness goals. How he or she looks isn’t a factor in getting you from point A to point B.
  5. Starving yourself before bottoming. I’ve heard many gay men say that they starve themselves before bottoming in hopes of achieving “cleaner” intercourse. To them I say, no man is worth your health. And that communication, respect, patience and understanding are all far more important to being a good partner than unrealistic anal expectations.

We all make mistakes, but it’s through our mistakes that we are able to learn and grow. So if you’ve experienced any of the above, consider today an opportunity to evolve.

What other workout or nutrition mistakes do you see gay men make? Let me know in the comments below.

P.S. If you’re looking for a workout program that you can do at home, download Davey Wavey’s Bootcamp Workout and get started today!

5 Nutriton Mistakes “Healthy” People Make.

a-shirtless-friday-5A healthy diet can improve the quality of your life. And it can help you achieve your fitness goals. But with so much marketing hype and misinformation, making smarter decisions isn’t always easy – even for people who consider themselves healthy.

In fact, here are a few nutrition mistakes that “healthy” people commonly make.

  1. You salads are covered in shit. There’s no doubt that a salad full of lettuce and vegetables is a great start. Unfortunately, many of us cover all the goodness in things like cheese, creamy dressings and bacon bits. Make a salad that tastes like salad – and not a 1,500 calorie gut bomb.
  2. You’re juicing. Fruit juices have become increasingly popular; in Los Angeles, there’s a cold pressed juice stand on almost every corner. And while eating fruits is a smart decision, most fruit juicing processes remove the fiber that helps give fruit its nutritional punch. You’re left with a sugary beverage that is marginally healthier than soda. If you want a healthier and cheaper choice, opt for water, water and more water.
  3. You fall for misleading labels. Marketers are geniuses when it comes to misleading consumers. Words like detox, low-fat, fat-free, reduced-fat, low calorie, low carb, all natural, organic and gluten free all seem to convey a nutritional benefit. Unfortunately, they don’t. These are misleading buzz words; instead, determine whether or not a food is healthy by reading the nutrition label and ingredients.
  4. You eat energy bars and consume sports drinks. Except for grueling physical activity like an intense workout or hike, there’s really no place for energy bars or sports drinks. The former is often a glorified candy bar with just as much sugar and the later is a mixture of water and sugar. Only consume these products to power through intense physical activity.
  5. You avoid all carbs. Obviously, simple carbohydrates like those found in candy, energy bars, sugary drinks and refined grain products like white bread aren’t a smart choice in most situations. But, carbohydrates aren’t entirely bad. In fact, complex carbohydrates like those found in quinoa, whole grains and beans are absolutely part of a healthy diet – and something that your body needs to function properly and power through a workout. Workouts are powered by carbohydrates, not by protein; don’t get it twisted.

What are some other nutrition mistakes that healthy people make? Share them in the comments below!

P.S. If you want a clear, simple and science-based approach to eating smarter, download Davey Wavey’s Insanely Easy Guide to Eating Smarter and get started TODAY!

5 Workout Mistakes You’re Probably Making.

_DTM3426There’s room for improvement in every routine – and these five workout mistakes are extremely common. Are you making any of them?

  1. Warming up with static stretching. As I wrote earlier, static exercises – like touching your toes and holding it – decrease speed, reduce strength and increase injury risk. Dynamic stretching – like jumping jacks or arm circles – are a much smarter choice.
  2. Holding onto the treadmill. Or the stairmaster. Holding onto the sides of a treadmill makes the exercise easier – which translates to fewer calories burned. It worsens balance, increases injury risk and doesn’t translate to real world running. Moreover, holding onto the treadmill negates the incline. You’re better off decreasing the speed and letting go.
  3. Bench pressing with your legs up. Watching people bench press while keeping their legs lifted, elevated or resting on the bench is one of my biggest gym pet peeves. While exercisers may believe this makes the bench press more challenging, it’s actually incredibly unsafe – and it cuts your results short. Much of the lift in bench pressing is created by pressing into the floor through your feet. By keeping your feet flat on the ground, you’ll actually be able to press higher levels of resistance and obtain better results.
  4. Not resisting the pull on cable exercises. Cable exercises are a popular choices because – unlike traditional free weights – they provide constant resistance. Free weights, on the other hand, only provide resistance when you’re lifting them against gravity. However, many exercisers forget to resist the pull when returning the cable exercise to the starting position. Instead, they just let the weight drop back down without control. In the process, they lose half the exercise and half the benefits.
  5. Resting too long. Resting between sets is important – but seconds can quickly turn into minutes. If you’re a bodybuilder looking to make serious gains, resting for a few minutes makes sense. But for the rest of us, keep an eye to the clock and limit your rests to no more than 45 – 60 seconds. In fact, decreasing rest time is a great way to intensify your workout. Or, you can introduce supersets to make your workout more efficient.

If you’re guilty of these mistakes, there’s no shame. They’re all extremely common and certainly easy to overcome.

In the comments below, please share some other common workout mistakes that you see at the gym.

7 Strength Training Mistakes for Beginners to Avoid.

Beginners: Avoid these 7 common strength training mistakes at the gym!

It’s early January, and the gym is filled with new members trying to stick to their New Year’s resolutions. I admire their motivation and I’m impressed by their commitment to create a healthier life.

But if you’re new to lifting, you’re bound to make a few missteps. To help keep you on track, here are 7 common strength training mistakes – and how to avoid them:

  1. Don’t try to impress anyone. This morning, I was doing barbell bicep curls next to a newbie. He was curling with 10-pound plates on either side of the barbell – and he was holding his own. I loaded my barbell with 110 lbs of plates; the newbie added another 25-pounds to each side. His form collapsed and it looked like he was going to hurt himself. A competitive spirit is great – but we all started somewhere. Check your ego at the gym door; when it comes to working out, you have to do you.
  2. Don’t be afraid to speak up and ask questions. Not sure how a machine works? Have a question about an exercise that someone is performing? Don’t be afraid to ask. Regular gym-goers are usually very passionate about fitness – and they’ll be happy to help you out and demonstrate.
  3. Don’t believe everything you hear. On a related note, many well-intentioned gym-goers will also be happy to pontificate workout and fitness advice that isn’t necessarily true. Unless you’re working with a certified personal trainer, don’t believe everything you hear. If you have doubts about something you heard, go home and do research. There are many scientifically valid studies on most aspects of exercise.
  4. Don’t expect overnight results. While you may notice some changes within a month or two, know that it takes time, energy, effort and dedication to totally transform your body and achieve your goals. If you expect quick results, you’re setting yourself up for frustration; be in it for the long haul.
  5. Don’t wing it. Walking into a weight room without a plan isn’t a good idea. If you’re new to exercise, it’s worth hiring a personal trainer – even if it’s just for 3 sessions – to help you put together a routine that targets your goals. He’ll help you determine exactly which exercises will work best for you and even ensure that you’re maintaining proper form and good technique. Or, you can always start with my Ultimate Guide to Working Out to create a comprehensive plan.
  6. Don’t be that guy. Yes, you’re new to the gym – but it’s no excuse for poor gym etiquette. For example, don’t pass in between an exerciser and the mirror. Wipe down equipment after use – and don’t rest on it in between sets. Talking on a cell phone while working out is usually prohibited and always rude. Putting your weights back after each use is a must. And, for the love of God, please don’t spit in the drinking fountain. Take some time to familiarize yourself with your gym’s rules and guidelines.
  7. Don’t forget about weight collars. Using free weights is very effective – but it can also be very dangerous. When first starting out, and getting accustomed to bench pressing and lifting, it’s not uncommon for beginners to lift the barbell unevenly. If the weights aren’t secured with a weight collar or clamp, a dangerous accident can result. Using weight collars is important for everyone – but especially for newbies.

Those are the top 7 strength training mistakes that I see at the gym – but the list is far from comprehensive. Anything that I missed? Share your thoughts in the comments below!

6 Common Squatting Mistakes.

No comprehensive leg routine is complete without the powerful compound exercise known as squats. Squats are performed a number of ways – with dumbbells, bodyweight, kettlebells, resistance bands, etc. – but most often with a barbell.

While barbell squats are a great exercise that can yield excellent results, there are a number of common squatting mistakes that I’d like to highlight.

  1. Resting the barbell on your neck. If your neck hurts from squats, you’re probably resting the bar on your neck instead of upper back. Resting the bar on your upper back allows you to squat greater amounts of weight and avoid injury.
  2. Not squatting all the way. While performing a partial squat is a great way to get acclimated and build confidence, it’s best to end each squat in a thigh position that is parallel to the floor. If you don’t complete a full squat, you’ll be cutting your results short.
  3. Checking your form in a side mirror. Want to know if your thighs are parallel to the floor when squatting? You can’t tell from a front-facing mirror – and twisting your neck to view a side mirror is dangerous. Instead, ask someone to monitor your form.
  4. Uneven loading. Distracted and chatty lifters sometimes load an uneven amount of weight (i.e., 75 pounds on one side of the barbell and 85 on the other). Obviously, this could result in injury. Pay attention and stay focused!
  5. Unracking in a lunge. When going into your first squat, don’t unrack the barbell in a lunge position. Doing so puts more strain on your front leg and wastes energy. Instead, unrack the barbell with both feet directly under the bar.
  6. Not staying in alignment. It’s wise to keep your knees directly over your feet when squatting. In fact, I like to see the tips of my shoes poking out above my knees when looking down at the ground. Many people have a tendency to buckle their knees inward or slide them too far forward – which can result in undue stress or knee pain.

As you incorporate squats into your routine, enjoy maximized results by avoiding these common mistakes.

5 Biggest Bench Press Mistakes.

There’s no doubt that the bench press is one of the most effective strength training exercises available. To make the most of your time on the bench, avoid these 5 common mistakes and pitfalls:

  1. Bad shoulder and/or back posture. When performing reps on a bench press, good form is paramount. Ensure that your shoulder blades are squeezed in and retracted. While your butt and shoulders will make contact with the bench, you should maintain a natural curve in your lower back.
  2. Improper grip. Gripping the bar properly can make a world of difference and prevent wrist injury. Grasp the bar in the lower part of your palm and ensure that your wrist is over your elbow and in straight alignment with your forearm.
  3. Negative self-talk. If you say, “I’m not going to be able to lift this,” then you probably won’t; you’ve defeated yourself before you even started. Replace doubt and negative self-talk with positive affirmations. You may still fall short – but you’re more likely to get that extra repetition in. “I think I can” will get you further than “I think I can’t.”
  4. Lifting feet off of ground. As I’ve mentioned before, elevating your feet while bench pressing is dangerous. If you’re looking to add extra challenge or variety to your workout, try drop sets, incline or decline benches, negative sets or adjusting your rest time.
  5. Lack of goals. A lot of people perform exercises like the bench press without considering the larger picture. Everything you do in the gym should be connected to a goal. Are you training for size? Strength? Endurance? Maintenance? Depending on your goal or goals, you’ll need to use the bench press differently. Spend time articulating your goals and figuring out how the bench press can help you get there.

Do you have any other bench press mistakes that you’ve noticed while at the gym? Share them in the comments below!

Top 9 Strength Training & Lifting Mistakes.

Improper form is just one of the many mistakes that exercisers tend to make.

I’ve been going to the gym long enough to have seen it all. And though I often have the urge to point out the mistakes of the gym-goers around me, I resist the urge to be that guy. But since you’ve actively solicited my advice, there’s certainly no reason to hold back.

Here are 9 of the most common strength training mistakes that I’ve encountered.

  1. Using momentum. This is huge, and I see it all the time. When you perform a movement for an exercise, it creates momentum. When reversing directions, this momentum can be used to cheat. Unfortunately, it’s not using muscle power – and so this type of cheating should be eliminated. A simple trick is to pause for a second or two before reversing directions – this will absorb the momentum.
  2. Wrong number of reps. The number of reps that you perform for an exercise is entirely dependent on your fitness goals. If you want size, you should probably aim for 4 – 10 repetitions of each exercise. If you want definition, increased endurance or strength (and not size), then you should probably shoot for 10 – 15 repetitions. Whether you are going for 4 or 15 repetitions, you should be fully fatigued on your last rep. And that brings us to our next mistake…
  3. Improper weight. Using the right amount of weight is important. Unless you are just looking to maintain what you’ve got – and not progress – then you should be fully fatigued on your last rep. If you feel like you could do another rep or two, then the weight is too light. Bump it up.
  4. Not progressing. If you’re looking to increase your size or strength, it means you’re going to need to progress to higher levels of resistance over time. Muscles don’t grow unless they are forced to grow – and doing more of the same will only get you more of the same. I recommend the 2 for 2 rule to help know when it’s time to increase the weight.
  5. Doing the same workout each day. A lot of exercisers try to train every muscle group each time they hit the gym. While this is an especially poor practice if you go to the gym often (it can result in over-training), all people will benefit from focusing on different muscle groups on different days. Instead of trying to train every muscle in 45 minute (and not really hit any of them hard), focusing on just a muscle group or two can give you an effective, deep workout.
  6. Not adding variety. Many of us get into workout routines that we like, and then we stick to it. Unfortunately, our muscles adjust to our routines – and stale routines make plateaued results more likely. Try switching things up – change the base of stability, order of your exercises or even try something new.
  7. Improper form. Improper form goes beyond the momentum-based cheating mentioned above. It covers anything from incorrect postures to not using a full range of motion. Compromised form means compromised results. If you think you may be using improper form, then work with a personal trainer – or, at the very least, perform an internet search to see the exercise performed properly.
  8. Resting too long. For most of us, 45 – 60 seconds of rest in between sets does the trick. But those seconds tick by quickly, and it’s easy to take a bit of a cat nap. Watch the clock to make sure you’re not resting too long – it will make your workout much more efficient.
  9. Exercising during pain. If it hurts, stop! Delayed onset soreness is good and healthy – but if you’re experiencing pain while lifting, something isn’t right. Continuing to exercise while in pain is a recipe for serious injury. Moreover, if a muscle is still sore from a previous workout, then it is too soon to train it again. Hold off until the muscle heals.

Did I miss anything? Let me know in the comments below!

Top 10 Exercise Mistakes (And How to Avoid Them).

Getting results like these means avoiding these 10 exercise mistakes...

Within a few hours of arriving in Toronto (I’m living here for the next five or six weeks), my boyfriend and I joined a nearby gym. Included in said gym’s marketing materials was a bookmark with the “Top 10 Exercise Mistakes to Avoid.” Perplexed more by the idea of a bookmark than anything else (people still read things written on paper?), I took one home.

Turns out, their list of gym mistakes was pretty good.

So, I’m going to elaborate on the list – and give you tips for avoiding the pitfalls. Sound good? Great. Here are the 10 big mistakes:

  1. Not setting your goals. You need to know where you want to go in order to get there. Going to the gym and just moving weights and doing cardio isn’t effective when it’s done in a vacuum. Each time you lift a weight or engage in an exercise, it should be an intentional and necessary step to whatever goals you have.
    Simple fix: Write down specific, measurable, attainable, relevant and timely goals (aka “SMART” goals) for yourself.
  2. Not having a plan. Goals tell you where you are going, but you also need a plan for getting there. A plan breaks down goals into specific exercises, reps, sets, etc over time.
    Simple fix: Creating a workout plan can be overwhelming, so I’d recommend working with a trainer (or hire me by downloading my Ultimate Guide to Working Out – which will create a plan for you). Alternatively, you can make a commitment to educating yourself. Read fitness blogs, do searches online or sign up for a personal training course.
  3. Not getting an assessment before you start an exercise program. This probably made the list because gyms, like trainers, need to cover their butts. And assessments done either by trainers or physicians sometimes bring to light serious issues that must be taken into account before starting a new program. For older populations, people with joint problems, injuries or medical issues, an assessment is especially important.
    Simple fix: Get an assessment before starting a new routine. Some gyms offer assessments (know that they’ll also use it to pitch personal training to you), or else you can visit a physician and ask if you’re ready for exercise. For everyone, it’s recommended. For at-risk populations, it’s a must.
  4. Starting too hard, too fast. I’ve always said that exercise routines must be sustainable. Human beings are creatures of habit, and we deal with change best when it is small. When starting a new exercise program, you’re probably super excited and pumped up to get started. There’s a tendency to bite off more than can be chewed; channel that energy into a sustainable exercise commitment.
    Simple fix: Start out slowly. If you’re just getting started with exercise, do it 30-45 minutes a day, two to three days a week. Slowly increase the frequency and duration over time. Here are some more tips to avoid gym burnout…
  5. Not changing up the routine. For those of us that have been exercise for a number of years, changing up the routine is critical. Our bodies adjust to whatever exercises, sets and reps that we perform – and we fall into a rut or reach a plateau.
    Simple fix: Switch your workout up a few times per year. Doing so keeps your body evolving, muscles guessing and ensures maximum results.
  6. Doing only cardio. I’d add to this, doing only strength training. As it turns out, strength training and cardio go hand-in-hand. To get best results (whatever results you want), you should be doing both. Even if your goal is strictly weight loss, you’re cutting yourself super short by skipping out on the metabolism-boosting free weights.
    Simple fix: Incorporate both strength training and cardio in ANY exercise program.
  7. Exercising with incorrect form. Sometimes, we compromise form to make an exercise easier. This is cheating, and it robs your body of real results and increases your risk of injury. Other times, simply through ignorance, we may not be doing an exercise properly. It’s super dangerous; proper form is essential.
    Simple fix: Use a mirror or spot to ensure that you’re maintaining proper form while exercising. If you’re not sure what proper form is, do a Google search for some of the exercises you’re performing. Check out the diagrams and compare the posture to your own.
  8. Spot reducing effort. Spotters bring a number of great benefits to the table. They – as mentioned above – can keep a critical eye on your form, and they can help you get more bang out of your workout. A spotter should be used to help you get in a 7th rep when you can only do 6 on your own. But some people rely too heavily on spotters, and use them to get in the 6th rep when they could have done it with their own effort.
    Simple fix: Use a spotter to push you, and not to make your workout easier. If you know how many reps you typically do, tell the spotter, “I usually do 6 reps but I’m going to go for 7 today.”
  9. Following the latest trends and fads. Today it’s the bacon diet or the miracle pill, and tomorrow it’s the “wear one shoe” exercise routine. Exercise fads are marketing gimmicks to get your money. And they usually lack a real scientific foundation. Tempting as they may be, avoid at all costs.
    Simple fix: Use time-tested and scientifically proven exercise strategies or advice rather than fly-by-night fads.
  10. Ignoring nutrition. Exercise is part of the equation. But nutrition is another. You can exercise until the cows come home, and you may not see significant results if you ignore what your consuming. Nutrition is super important – it will accelerate or decelerate your results.
    Simple fix: Educate yourself. Know what you need to eat, and how your workout will affect that (i.e., protein intake, etc.). I put together a downloadable e-book called Eating for Fitness in conjunction with a nutritionist to answer your burning nutrition questions. Alternatively, educate yourself online by reading and subscribing to reliable nutrition sources.

So there you have it: 10 of the top fitness mistakes and some simple fixes.

I can think of about 1,000 others. Feel free to sound-off with some of the top mistakes you see people making in the comments below.

Top 12 Gym Mistakes.

Ogling this (and ignoring your workout) could be a big - albeit delicious - mistake

I’ve been going to a gym regularly for more than a decade – which has given me plenty of time to make mistakes (or as I like to call them, learning experiences). Here are my top 12 “mistakes”:

  1. Sticking to the same old shit. You have to mix things up if you want to make progress. As I’ve said before, more of the same produces more of the same. Try new routines. Work with a trainer. Step up your weight levels. Change your base of stability. Do whatever it takes to change things up every four to six weeks – or else your results will likely plateau.
  2. Eating a heavy meal right before exercising. You only make this mistake once. Save your larger meals for after the workout.
  3. Doing the same workout every day. You have to give your various muscle groups sufficient rest. If you do exercise frequently, do different muscle groups on different days.
  4. Ogling the eye candy. I know, sometimes it’s hard not to take a look. Or two. Or three…. But do your best to keep your mind – and your eyes – to the task at hand and not the hot daddy on the stair master. Woof.
  5. Not doing cardio. Or not doing strength training. Regardless of your goals, you should have a balance of both. Even if you’re looking to release weight, you should strength train (muscle incinerates calories). And even if you’re looking to build muscle, you should exercise your heart with cardio.
  6. Rests become nap time. It’s helpful to time the resting period in between sets so that you don’t end up wandering around endlessly or watching half of a program on TV. Hold yourself to it. On the flip side, don’t cut your rests short; your muscles won’t have sufficient time to recover.
  7. Not warming up specific muscle groups. I’ve very guilty of this one. Spending a few minutes on the elliptical, for example, doesn’t warm you up for curls. Warming up with cardio is helpful – for cardio (I like to warm up at 60% of my actual running pace, FYI). But if you are curling, do a set or two at a light weight to get your muscles moving. Then, move to the heavier weight. Target your warm ups to the specific muscle that you’ll be working.
  8. Working out when you’re sick. Again, guilty as charged. According to experts like Dr. Rick Kellerman of the American Academy of Family Physicians, “I tell people to listen to their bodies. If they are sick, their body is telling them something is wrong. Even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” Moreover, you could be infecting fellow gym-goers. Bottom line: Stay home.
  9. Thinking that a tired mind is a tired body. We’ve all had draining days at work – whether it’s answering phones, typing e-mails or staring at the computer screen. If you exercise after work, it’s tempting to use excuses like, “I’m too tired to work out today.” But a tired mind is not a tired body! In fact, hitting the gym will help to wake you up and boost your energy. Ditch the “I’m too tired” excuse.
  10. Spending more time gossiping than exercising. Yes, we’ve all been there. Unless you are hitting the gym to make new friends, flapping your gums won’t bring you results. Remember the task at hand.
  11. Not adding strategy to your workout. Working out for the sake of working out won’t necessarily bring you the results that you want. If you want a stronger core, there may not be an app (yet) but there sure is a strategy for that. If you want bigger arms, there’s a strategy for that too. It’s absolutely necessary to figure out what is going to bring you the results you want.
  12. Being a total copy cat. I support being a partial copy cat; I steal some of my best exercises from the people that I see around me at the gym. Copying an exercise is one thing. But copying an entire routine is another – unless you know that the routine is in alignment with the results you’re looking to achieve.

Did I miss anything? What mistakes have you made at the gym. Share in the comments below!

4 (More) Common Workout Mistakes (And How to Fix Them)

I recently shared 4 of the most common fitness mistakes – and how to fix them. Here are 4 more common missteps and simple solutions:

  1. Mistake: Winging it. It’s a huge mistake to go to the gym without a fitness plan. Many people go to the gym and just use the equipment that is available.
    Solution: It’s important to have a goal. From your fitness goal or goals, you can create a fitness plan. You should go to the gym knowing exactly which muscle groups you’ll be working and which machines you’ll be using.
  2. Mistake: Making excuses. We can all think of excuses to skip a workout. But when you start skipping workouts, you derail your fitness plan and cheat your personal health. In order to get results, you must be consistent with your exercise schedule.
    Solution: Motivate yourself. If you don’t have enough motivation to workout regularly, educate yourself on the benefits of working out. And, educate yourself on the harm caused by a sedentary lifestyle. That should get you off your butt!
  3. Mistake: Comparing yourself to others. Many people get discouraged when they see other people lifting more weight, running faster or performing at a higher level.
    Solution: Measure yourself against no one but you! Some people have been exercising regularly for decades. Don’t let their abilities diminish the strides that you are making by becoming more active, more fit and healthier.
  4. Mistake: Favoring your favorite exercises. For most of us, our favorite exercises are the ones that we’re good at. If you don’t like an exercise, it’s probably because it’s hard for you. And if an exercise is hard, that probably means you need to be doing more of it!
    Solution: Spend more time doing the harder exercises and less time doing the easier ones. Don’t play favorites at the gym!