Fitness Mistakes
Top 3 Fitness Mistakes Holding You Back (and How to Fix Them)
Over my decade-long career as a personal trainer, I’ve discovered a simple formula for success: avoid key fitness mistakes and stick to proven principles. Today, I’m sharing the top three mistakes that keep people from getting into shape—and how to fix them. These aren’t your typical mistakes, so stick around because the last one isn’t just a game-changer—it’s the ultimate hack for long-term results. Let’s dive in!
Meet Lisa: A Familiar Story
Let me tell you about Lisa, a client who came to me a few years ago. She was doing everything she thought was right: meticulously counting calories, spending hours on cardio, and aiming to lose 20 pounds. Despite her hard work, the scale barely moved. Lisa felt stuck, and frustrated, and began questioning if her body could lose weight. Sound familiar?
Here’s the thing: most people struggle not because they aren’t working hard, but because they’re unknowingly making the same mistakes. Once Lisa made a few critical changes, her progress skyrocketed—and these same changes can work for you too.
Fitness Mistakes #1: Relying on Static Calorie Calculations
The Problem:
Many people depend on calorie numbers from online calculators or formulas. While calorie deficits are essential for fat loss, these tools are just estimates. They don’t account for your unique metabolism, muscle mass, or how your body processes nutrients. For example, two people can eat the same meal, but their bodies might absorb and use those calories differently.
Lisa followed her calculated calorie goal religiously but didn’t see results, leaving her frustrated and doubting the process.
The Fix:
Instead of sticking to a fixed calorie number, adjust dynamically based on your progress. Here’s how:
- Track Progress Weekly: If the scale isn’t moving after two weeks, your calorie deficit might not be enough.
- Tweak and Test: Make small adjustments, monitor results, and repeat.
- Adapt Over Time: Your body is an adaptation machine. Plateaus happen when your body adjusts to the deficit. Don’t quit—adapt!
Lisa learned to monitor her progress and make incremental changes, which led to steady, consistent results.
Fitness Mistakes #2: Ignoring Muscle Preservation
The Problem:
Focusing solely on the scale often leads to losing both fat and muscle. Muscle is your metabolic engine, helping you burn more calories even at rest. Many people rely heavily on cardio and neglect resistance training, which reduces muscle mass and makes it harder to maintain weight loss.
Lisa fell into this trap. While she burned calories with cardio, she also lost muscle, which slowed her metabolism and hindered long-term results.
The Fix:
Here’s what we changed for Lisa:
- Incorporated Resistance Training: Lisa started doing three resistance training sessions per week. This wasn’t about bodybuilding but about preserving muscle while burning fat.
- Increased Protein Intake: Protein is crucial for muscle repair and growth. Lisa aimed for 1 gram of protein per pound of body weight, which was about 150 grams daily. While it was challenging initially, incorporating protein-rich foods into her meals made it manageable.
Preserving muscle keeps your metabolism strong and prevents the yo-yo effect. Plus, resistance training improves strength, energy, and confidence. Remember, aiming to lose 1-2 pounds per week is ideal for avoiding excessive muscle loss.
Fitness Mistakes #3: Focusing Solely on Outcome Goals
The Problem:
Most people set outcome goals like “I want to lose 10 pounds in two months.” While this is a good starting point, you can’t directly control outcomes. When the scale doesn’t move as fast as expected, it’s easy to lose motivation and give up.
Lisa struggled with this too. She was so fixated on the scale that she overlooked other signs of progress, like increased strength and better energy levels.
The Fix:
Shift your focus to behavior goals—actions you can control. For example:
- Do resistance training three times a week. Plan your workouts in advance.
- Hit your protein target daily. Prepare meals to ensure you meet this goal.
- Stick to your calorie plan and adjust as needed. Use a diet plan and shopping list to stay consistent.
Behavior goals keep you in control and help maintain consistency, which is key to results. Once Lisa adopted this approach, she celebrated the wins she could control, and the weight started coming off naturally.
Take Action Today
Now that you know the top three mistakes and how to fix them, it’s time to take action:
- Adjust your calories dynamically.
- Prioritize muscle preservation through resistance training and adequate protein intake.
- Focus on behavior goals for consistent progress.
Check out our programs here if you’re ready for more in-depth guidance. They include fully planned gym routines, nutrition advice, and everything you need to succeed.
For personalised support or advanced rehab guidance, book into our Nottingham clinic. You can contact us on 0115 901 7867 or info@amrphysionottingham.co.uk…
