It’s a new year and that often means new fitness goals. Even with a new dedication to working out, you still might not be reaching your goals. Some common mistakes may be the problem.

How You’re Sabotaging Your Fitness Goals:

Not Warming Up

Warming up is an important part of any workout. It gets your body ready for what is ahead and can help prevent injury.

Starting to sweat is what you really need to get out of a warmup. Just a few reps will increase the blood flowing to your muscles and increase your heart rate.

If you’re planning to do high intensity exercises, don’t forget to stretch.

Concentrating on Workout Length or Socializing

It isn’t necessarily how long you work out, it’s how well you work out. If you’re at the gym a long time reading a book on the treadmill or lifting light weights, you might be spending a long time at the gym with very little to show for it.

Working out with a buddy is good, but make sure you’re not spending more time socializing than you are exercising. Stopping too much decreases your heart rate, reducing the effectiveness of your exercise.

Using Improper Form

Doing an exercise incorrectly can lead to injury and will reduce results. Make sure an expert like a trainer shows you how to do each exercise correctly. Simply watching someone else do an exercise isn’t enough since that person might not have proper form or technique.

Allow your body to rest between workouts. Don’t train too much or too long or it could backfire.

Always Doing the Same Workout

As with anything, repetition makes things easier and the same goes for workout routines. Your body adapts to doing the same exercises, so you will eventually stop seeing results.

Modify your workout every few weeks. Change the type of activity, the length of the workout, number of reps, or the amount of weight you use. But be careful since drastic changes too often can also keep you from getting in shape. Give things a chance to work.

Don’t Concentrate on a Single Area

Six-pack abs are a great goal, but working just on that area at the expense of everything else isn’t good. A body is only as strong as its weakest part, so making one part really strong doesn’t accomplish all that much.

Set Realistic Goals

Change doesn’t happen overnight. It takes time to reach fitness goals. Instead of saying you want to lose 20 pounds, set a goal for five, then another goal for the next five etc.

Also, we often have a tendency to overestimate the amount of exercise we do and underestimate the amount of food we’re eating. Keeping both a food and exercise log will help you track everything since exercise alone won’t help you lose weight. Watching what you eat also needs to happen.

The scale isn’t the only sign you’re benefitting from working out. Some exercises build muscle and help you lose fat, so a scale won’t always show results. Track your fitness progress by measuring heart rate, distance covered in a certain time period, weight you can lift, or how you generally feel. These are all good measurements of progress.

If your workout routine has your knees aching a bit, Flexogenix can help. We try to help knee pain with non-surgical techniques. Contact us for a free consultation.