7 BIG Mistakes you are Making at the Gym

gym

With Spring upon us and just around the corner a lot of people are thinking about getting “in shape.”  Attaining a beach body for Summer is most people’s number 1 goal right now.

While you have already won have the battle if you made it to the over to the gym there are similar mistakes I see people make constantly at the gym.  This isn’t to say there is a wrong or right way to workout since everyone is different but these actions are not helping you make the fastest gains possible in the shortest amount of time;

  1. Too Much Weight: This is pretty common for people just getting started at the gym.  They are trying to compare themselves to other people around them lifting a lot more weight.  You need to just slow down and not worry about what you are lifiting.  You should focus on a good lifting technique and gradually increase the weight.  Remember, no bodybuilder or the buffest person at the gym started out looking that way.  They had to work at it too.
  2. Using Your Phone: Walk into any gym in the US nowadays and I am sure you will a similar sighting.  People on there smartphones texting, emailing, surfing the web, etc. while working out.  Really people?  If you want to get into optimal shape you shouldn’t be on your smartphone doing that.  I know a lot of people use their smartphones to play music but consider leaving it in the locker room (with a lock on the locker of course) instead.  I have an inexpensive Sansa Clip which is small, lightweight, and easy to clip-on to workout clothes.  The Sansa Slip is 4GB which is plenty of space for music or podcasts.  Having just an MP3 player allows me to workout for 45 minutes – 1 hour without worrying about anything else.  If you truly want to shed fat and gain muscle fast you will do it a lot better if that is what you are concentrating on for that period of time.
  3. Fitting to Much into 1 Workout: If you have not been to the gym in awhile but used to be in great shape, don’t overdue it.  Just because you used to be able to lift or run a lot does not mean you can now.  Push yourself but don’t fit too much into 1 workout session.  You will hurt yourself and possibly end up not wanting to go back to the gym.  Try to make workout sessions short but highly efficient and effective.  Remember you can always come back to the gym
  4. Comparing Yourself to Others: Don’t worry about the biggest or fittest people in the gym.  Like I said before they didn’t start out that way and you shouldn’t expect to start out that way either.
  5. Wrong Technique: It is quite common to see people doing the wrong techniques even if the are experienced gym rats.  If you do the wrong lifting or exercise techniques you won’t get the most of your workouts.  If you think you are doing something wrong try to go with a friend or hire a personal trainer for a few sessions to iron our your kinks.
  6. Not Stretching: This goes into number 5.  It is ideal to stretch before, during, and after when you are lifting weights.  A lot of people don’t but that doesn’t mean you shouldn’t.  Stretching will enable your muscles to recover faster and keep your body limber.
  7. Not Drinking Water: Make sure to include a water bottle in you gym bag and stay hydrated during your workouts.  This will make your workouts more effective and keep your muscles moving.  It is best to take small sips of water between sets.

I don’t claim to be a fitness expert or gym rat but I hope you have found this helpful.  If you agree or disagree with this list please let me know and leave a comment below.  If you know a friend or family member could benefit from my list and advice, please share.

Omron HJ-112 Pedometer Review

omron hj-112 pedometer

It’s no secret, you already have broken your New Year’s resolution and losing that 20 pounds seems like it is not going to happen now. Right? The solution to keep that New Year’s Resolution weight loss goal is simple though, an Omron HJ-112 Pedometer.

Most people, especially in today’s stagnate office world, don’t realize how little we actually move around during the day. Do you know how many steps you take everyday? Do you think you get in 10,000 steps? In case you didn’t know that is the recommend amount of walking for an average healthy person.

When I originally got my Omron HJ-112 Pedometer as gift, I was pleased with the gift. (Unlike how some people would be.) I thought I would come somewhat close to that 10,000 step (3-4 mile) recommend minimum. Wrong, very wrong! Do you know how many steps I was taking everyday? I was walking about 3000-5000 steps a day, which is less than half the amount of walking I should have been doing. The most embarrassing part about it is that I have two dogs, Cody and Sierra, and I have to take walks with them everyday. (They are singing dogs in case you didn’t know.)

A pedometer can really put things into perspective for you and make it so that you want to start moving around to reach that 10,000 step goal. Now that I have the Omron HJ-112 Pedometer strapped to me at all times, I sometimes walk when I would have driven, and walk around a little more just to walk. Sounds kind of crazy, but a pedometer makes you want to walk more. As I am writing this review I have over 15,000 steps on my Omron HJ-112 pedometer, which isn’t bad at all. (I did take the pedometer running with me today, but in my opinion that still counts.)

The Omron HJ-112 Pedometer has a 7-day backlog, which makes it easy to track your progress. One feature that some might like, or not, is the fact that Omron automatically resets at midnight. This can be annoying are still up past midnight and want to keep tracking your progress. It also tracks aerobic steps which I assumes means running, miles, and calories burned if you want to know those numbers as well.

There have been a few times I have wondered how accurate the Omron is as some days I believed I have done quite a lot of walking, but don’t feel the step counts reflected that. Something to keep in mind is the Omron Pedometer must be kept in a vertical position to track your steps. If it is too much on a horizontal axis it won’t record steps. I usually try to keep the pedometer in my pocket upright at all times though so I don’t know why this would be happening.

Setting up the Omron HJ-112 Pedometer is a bit tricky. I recommend reading the instructions carefully before you try to set the pedometer up. This way you won’t get confused. I would also suggest not using the crappy “mini-screwdriver” that comes with it. I used a small screwdriver set we already had. Also it is helpful to have another person or friend help you calculate your stride length. You can try to do it on your own by using a cup or other object to mark of where you started your stride, but it’s a bit difficult. I also recommend measuring a few times to make sure your stride length is accurate.

This video should help you setup the Omron HJ-112 Pedometer

Sometimes it is difficult to remember to put the Omron Pedometer on, and you do not get steps recorded.

If you want to keep your weight lose goals without killing yourself or going on a crazy diet, I would highly recommended buying the Omron HJ-112 Pedometer. Having the Omron pedometer has helped me get a lot more walking in everyday than I would have. My whole family now has Omron Pedometers and we are all getting more walking in. Even if I can’t meet the 10,000 goal, I still try to make sure I get somewhat close to that number like 8,000 or so.