{"id":4246,"date":"2014-02-03T23:35:05","date_gmt":"2014-02-04T06:35:05","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=4246"},"modified":"2014-02-03T23:35:05","modified_gmt":"2014-02-04T06:35:05","slug":"4-biggest-mistakes-youre-making-weight-room","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/4-biggest-mistakes-youre-making-weight-room\/","title":{"rendered":"4 Biggest Mistakes You\u2019re Making in the Weight Room"},"content":{"rendered":"<div id=\"yui_3_13_0_ym1_1_1391463702784_27701\"><a id=\"yui_3_13_0_ym1_1_1391463702784_27701\" href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/4-biggest-mistakes-youre-making-weight-room\/attachment\/guy-weight-room-mistake\/\" rel=\"attachment wp-att-4247\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-4247 aligncenter pk-lqip pk-lazyload\"  alt=\"guy weight room mistake\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151529\/guy-weight-room-mistake-80x53.jpg\"  width=\"600\"  height=\"397\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/02\/guy-weight-room-mistake.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151529\/guy-weight-room-mistake.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151529\/guy-weight-room-mistake-300x199.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151529\/guy-weight-room-mistake-380x251.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151529\/guy-weight-room-mistake-80x53.jpg 80w\" ><\/a><\/div>\n<div id=\"yui_3_13_0_ym1_1_1391463702784_27706\">\n<p>Time is valuable. We\u2019re all multitasking\/juggling\/scheduling\/squeezing things in just to keep up. Gym time is even more valuable. It\u2019s often the only time in your day that\u2019s devoted just to you. But just making it to the gym isn\u2019t enough; you also want to get the most out of your workout time. To help us boost productivity and results, I went to Chance Pearson, the District Manager of <a href=\"http:\/\/www.coreconceptsaz.com\/\">Core Concepts Personal Training<\/a> at <a href=\"http:\/\/www.mountainsidefitness.com\/\">Mountainside Fitness<\/a>. Chance has his degree in Exercise Wellness, and in his 13 years as a trainer, he\u2019s seen every workout mistake in the book. Here he tells us the biggies to steer clear of for better results in less time\u2026<\/p>\n<p><b>Mistake #1: Sticking to a routine<br \/>\n<\/b>It\u2019s human nature to seek out and religiously follow a routine. We\u2019re creatures of habit, and have an innate desire to go into autopilot whenever we can. But this doesn\u2019t always turn into results in the weight room. If your routine isn\u2019t changing, you can bet your body isn\u2019t either. After 6 exposures to any strength training routine, your body\u2019s adaptation process will plateau. If you want to ensure your efforts in the weight room aren\u2019t in vain, make sure you are getting out of your comfort zone on a regular basis. Working with a Personal Trainer is a great way to ensure you are always being exposed to new challenges, keeping up with the newest trends, and staying away from the same-old same-old.<\/p>\n<p><b>Mistake #2: Doing abdominal work in hopes of shedding fat from your stomach area.<br \/>\n<\/b>Six-pack abs don\u2019t come from eating a moderately healthy diet and doing crunches 3 days a week. Behind every 6-pack, there\u2019s a dialed in nutritional program. If you want to give yourself your best shot at seeing your abs, speak with a Core Nutritionist about your diet and use your valuable time in the weight room focusing on your major muscle groups. If you just focus on a small muscle, like biceps, you\u2019ll get a small metabolic reaction. But if you focus on the larger muscle groups (legs, back, and chest), you can get a much larger metabolic response. This is the best way to maximize fat loss through strength training.<\/p>\n<p><b>Mistake #3: Static stretching before lifting weights<\/b><br \/>\nMany of us have carried bad habits with us from PE class or high school sports. Before we so much as touched a ball back then we were taught to sit and stretch (static stretching is when you hold a stretch for at least 30 seconds). The idea was to prevent muscle injury. Research has actually shown no correlation between static stretching pre-workout and a reduced risk for injury. In fact, engaging in static stretching prior to weight training can negatively affect performance. If you want to decrease your risk of injury, first raise the body\u2019s internal temperature through dynamic stretching, calisthenics, or cardio and use static stretching <span style=\"text-decoration: underline;\">post-workout<\/span> to increase flexibility.<\/p>\n<p><b>Mistake #4: Not working hard enough<\/b><br \/>\nThe body won\u2019t react, evolve or change until we ask it to do more than it\u2019s already capable of. This typically involves taking the body to its physical limits while not compromising proper form or technique. For example, if my body is capable of doing 22 push-ups and I stop after 15, do you think my strength is going to increase? The answer is no. If I\u2019m capable of 22 and I attempt 23 and fail, my body will respond to the challenge by getting stronger. Soon enough I\u2019ll successfully execute 23. Too often people have a number in mind prior to starting a set. Once they reach that number they\u2019ll stop regardless of whether or not they\u2019re capable of more. Push yourself past your \u201cnumber\u201d and make sure the weight you choose is heavy enough to where performing the final reps is a difficult challenge. I recommend using a spotter or a personal trainer whenever taking the body to failure.<\/p>\n<\/div>\n<div id=\"yui_3_13_0_ym1_1_1391463702784_27713\">\n<figure id=\"attachment_4248\" aria-describedby=\"caption-attachment-4248\" style=\"width: 292px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/4-biggest-mistakes-youre-making-weight-room\/attachment\/chance\/\" rel=\"attachment wp-att-4248\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-4248 pk-lqip pk-lazyload\"  alt=\"Chance Pearson, the District Manager of Core Concepts Personal Training at Mountainside Fitness\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance-80x113.jpg\"  width=\"292\"  height=\"414\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 292px) 100vw, 292px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/02\/chance.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance.jpg 292w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance-212x300.jpg 212w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance-80x113.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance-56x80.jpg 56w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/02\/24151531\/chance-77x109.jpg 77w\" ><\/a><figcaption id=\"caption-attachment-4248\" class=\"wp-caption-text\">Chance Pearson, the District Manager of Core Concepts Personal Training at Mountainside Fitness<\/figcaption><\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"Stop! Before you pick up another set of weights, correct these common workout mistakes and boost results\n","protected":false},"author":3,"featured_media":4247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[70],"class_list":{"0":"post-4246","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workout","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 Biggest Mistakes You\u2019re Making in the Weight Room<\/title>\n<meta name=\"description\" content=\"Stop! 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