5 Gym Mistakes

Today’s video is all about the five biggest mistakes that you’re making at the gym that are making you fatter. That’s right fatter. It’s totally possible to spend a couple hours every week at the gym and make no progress at all. That’s why it’s very important to be doing the right things and that’s the entire point of this video. I’m going to help you understand and avoid the biggest gym mistakes that cause most people to sabotage their workouts. By far the number one biggest mistake is focusing too much on cardio and not enough on weight training. Most people are under the impression that cardio is the best workout for fat loss but that is pretty far from the truth. When we compare a cardio workout to a weight training workout at face value it looks like the cardio workout is actually burning more calories

However, when we compare the total fat burning effects of a cardio workout versus a weight training workout over the course of let’s say 3 days that’s when we say that weight training has a significant advantage over cardio. you might have heard of something referred to as the afterburn effect, which simply means that your body continues working to repair your broken down muscles and return to homeostasis. Of course, it does take time for your body to return to normal after a cardio workout but after some challenging weight lifting it’s going to take a lot longer and a lot more calories to fully recover. The idea that weight training is for building muscle and cardio is for burning fat is completely wrong and it’s a myth that you should just forget about.

If you want to speed up fat loss you can definitely do both weight training and Cardio. If you’re doing it in the same workout do your cardio after you do your weight training this way you have maximum energy for all your heavy lifts and this way you can also delete all your glycogen stores so you could burn primarily fat during your cardio workout. Or if you want to do it on separate days from your weight lifting you can do that as well. But if you have to choose between cardio and weight training I would a hundred percent go with the weight training. The second huge mistake that people make is not training at a high intensity. And when I say hi intensity everyone thinks of high-intensity interval training. But that’s not what I’m talking about at all. High-intensity interval training is just one way that you can perform your workouts at a high intensity. Hitt type of training is where you’re doing exercises back to back with very small break times while still usually using a moderate weight loaf. It’s no secret that high-intensity interval training will help you burn fat but there are a lot of different ways that you can create a higher intensity workout with weights. For example, powerlifters have a very long afterburn effect after their workouts even though to a bystander it might look like they’re resting more than their actually working out.

In fact, a powerlifting workout looks almost exactly the opposite of a hit workout. So how did they provide a similar effect? Well, there’s a couple different ways you can affect the intensity of your workout. You can stack back-to-back sets reps and cut down rest time to increase the volume of your workout. Or you can just increase the weight load. Again this is a situation where I really like the idea of doing both. You should be doing heavy weight training days where you’re focused a lot more on giving yourself an adequate amount of rest time to perform heavy lifts. And you should also have weight training days where you’re focused a lot more on volume through sets reps and low rest time.

The major mistake that I see people making in regard to intensity is just simply taking it too easy at the gym. This actually brings me right to the third mistake you’re afraid of discomfort. You get out of breath you take a break or the weight starts getting heavy and before you come anywhere close to failure you rack it. There’s a little something that if you’re seriously chasing after results your gonna have to chase as well and it’s something known as Progressive overload. Results don’t come without Progressive overload. Let’s break down what these two words mean. Progressive is defined as proceeding step by step and my favorite synonyms for this word are increasing, growing, and developing. Overload is defined as an excess load or amount. So Progressive overload is constantly trying to increase the load or the amount. when I put it this way it might sound like I’m just saying to always up your weight.



My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak