{"id":19906,"date":"2015-10-09T11:15:37","date_gmt":"2015-10-09T15:15:37","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=19906"},"modified":"2016-07-14T16:01:50","modified_gmt":"2016-07-14T20:01:50","slug":"common-workout-setbacks","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/common-workout-setbacks\/","title":{"rendered":"10 Ways You’re Sabotaging Your Workout"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

If you\u2019ve been working out for eight-plus weeks and haven\u2019t started to reap the benefits yet, there\u2019s a good chance that one or more of these silent setbacks has found its way into your fitness regimen. But by being aware of bad habits and the effect they have, you can work to get back on track and hopefully watch your progress start to soar again<\/a>. Here are some of the most common culprits to look out for.<\/p>\n

RELATED:<\/strong> The 20 Worst People at the Gym, According to Trainers<\/a><\/p>\n

10 Sneaky Ways You’re Stalling Your Progress<\/h3>\n

1. Not Warming Up
\n<\/b>Any good trainer will tell you that an adequate and efficient warm-up<\/a> is essential to any workout, especially dynamic ones<\/a> that get you moving in the right movement patterns. \u201cNot warming up can decrease the effectiveness of your workout and increases your chance of injury,\u201d says Nick Ebner, NASM, PICP, New York City-based trainer. \u201cYour muscles won\u2019t be elastic enough, which could lead to tears, meaning long term setbacks and recovery.”<\/p>\n

2. Not Eating Enough
\n<\/b>\u201cThe amount of energy you put into your body will dictate the training response,” Ebner says. For example, if you want to build muscle, you need to take in more fuel. Also, to lose weight, you need the right kind<\/em> of fuel<\/a>. Without energy to burn, the body turns to the most readily available source: muscle protein.<\/p>\n

RELATED:<\/strong> 9 Healthy Homemade Protein Bar Recipes<\/a><\/p>\n

3. Not Training Opposing Movements
\n<\/b>When working out, many trainers will advise working opposing movements, like pairing a bench press with a row. Neglecting certain movements and muscle groups<\/a> (most commonly the back, hamstrings and glutes) can cause imbalances. \u201cMuscle imbalances<\/a> can lead to overuse injuries, such as PCL tears from quad dominance, which will keep you out of the gym for a minimum of nine months,\u201d says Ebner. Nine months without a workout? That could mean reversal of the results you have already seen.<\/p>\n

4. Working in Limited Range of Motion
\n<\/b>More common in the bodybuilding community, partial reps, or working in a limited range of motion, can lead to \u201ca limited range of strength and mobility,\u201d says Ebner. He also cautions that when we use heavy weights beyond of the range we\u2019re accustomed to, we are at a much higher risk of injury. By contrast, working on\u00a0full-depth squats, for example, will help develop\u00a0the stability\u00a0needed to carry out multi-joint movements with ease, Ebner says.<\/p>\n

5. Training Too Long
\n<\/b>A common physiological response to training is the release of certain hormones into the bloodstream, such as testosterone<\/a> and dopamine. \u201cGoing past 45 to 55 minutes per workout can put the body into a negative hormonal state,\u201d says Ebner. This is more so true for those who stay in the gym for hours, taking one class after another, and then weight lifting or running on the treadmill<\/a> to try to burn as many calories as possible. This could mean serious overtraining, adrenal fatigue and performance decrements in the long term. All of these things, both individually and when coupled together, make for a negative effect on your goals.<\/p>\n

RELATED:<\/strong> 3 Sprint Workouts to Torch Calories, Fast<\/a><\/p>\n

6. Training Too Frequently
\n<\/b>You could train 30 minutes a day, seven days per week, but still not see the results you’re looking for. \u201cAdaptations happen during the recovery period,\u201d Ebner says. No matter how quickly you want to put on 10 pounds of muscle<\/a> or lose the weight you gained<\/a> from having a baby, constant workouts won\u2019t do it. You need to let the body recover and return to homeostasis, so it can efficiently build the muscle you want or burn the fat you don\u2019t.<\/p>\n

7. Not Sleeping Enough
\n<\/b>We know there are never enough hours in the day to get through everything, but it\u2019s important to shut down at a normal hour. Sleep<\/a> is essential. \u201cCertain hormones, the most important of which are growth hormone and IGF-1, which help us build muscle and burn fat, are active when we sleep and not active when we are awake,\u201d says Ebner. That old wives\u2019 tale of not growing unless you sleep \u2014 with muscles, it\u2019s actually true!<\/p>\n

8. Texting
\n<\/b>Leave your phone in the locker. If you must have it, say for music, put it on airplane mode. Texting can lead to longer rest periods<\/a> than normal, which could \u201callow your nervous system to return to homeostasis,\u201d says Ebner. This could also mean your nervous system won\u2019t be ready to lift heavy weight, and without a spotter, this can be risky, Ebner cautions.\u00a0And did we mention ‘text neck<\/a>‘?<\/p>\n

9. Talking Too Much
\n<\/b>Are you at the gym to change your body (and your life!), or to chit-chat? While workout buddies<\/a> can be great for added motivation and accountability, talking during a workout can decrease the metabolic, or fat-burning<\/a>, effect of your workout, Ebner says. The reason? When rest intervals increase, \u201cthe body will cool down, leading to a slowed metabolism,\u201d Ebner says. Also, talking during a set of squats and shifting your focus from the exercise form to the conversation \u201ccan lead to form breakdown, and in turn, serious risk of injury,\u201d he says. If you have a workout partner, be sure to\u00a0save the small talk for those short and sweet rest intervals.<\/p>\n

RELATED:<\/strong> 5 ‘No Excuses’ Tricks to Stick to Your Workouts<\/a><\/p>\n

10. Copying Others\u2019 Exercises
\n<\/b>There is an inherent danger of the \u201cmonkey see, monkey do\u201d idea of working out: You might do the exercise wrong. \u201cThis is a great way to hurt yourself,\u201d Ebner\u00a0says. \u201cJust because it looks cool doesn\u2019t mean you\u2019re ready for it.\u201d When in doubt,\u00a0keep it simple. And save the crazy moves for these Instagram pros<\/a>.<\/p>\n

Originally posted October 2013. Updated October 2015.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Not seeing results yet? You could be sabotaging your workouts without even knowing it! Find out if one of these common culprits is to blame. <\/p>\n","protected":false},"author":12,"featured_media":44303,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[281,341,343,285,99],"class_list":["post-19906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-loss","tag-weightlifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/19906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=19906"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/19906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/44303"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=19906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=19906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=19906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}