People are easily distracted. But this is particularly impractical when you’re exercising and want to achieve your goals. We’ll tell you what things you should avoid in the gym so that you can finally see results.
by Julia Poggensee, News Editor Published: 13.09.2024
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Whether you want to build muscle or lose weight, you should concentrate fully on the exercises during training. If you are constantly on your smartphone or chatting with friends, for example, you will hardly be able to achieve maximum performance.
This will not only make your workout take longer, but you will also most likely not achieve the desired training results.
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1. Don’t wait for free devices
Especially during peak times, machines can be occupied. Many people make the mistake of waiting until the person before them has finished their sentences.
However, valuable training time is lost. Longer breaks also throw you off your rhythm. There is a high probability that you will distract yourself with your smartphone or other things.
Therefore, simply change the order of the exercises in your workout to avoid having to take breaks that are too long.
2. Get rid of your smartphone
This brings us to the next disruptive factor, the smartphone.
Whether you just write a message, make a call or take selfies for Instagram and the like – mobile phone use affects your Strength training and should therefore be avoided.
The smartphone is only okay in the studio for listening to music as a motivational aid.
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3. Eat only after training
Exercising on an empty stomach is generally not a good idea, so eat a light meal or snack, such as a banana, one to two hours before your workout.
Then you should be able to avoid snacking during training without any problems.
However, it is not uncommon to see athletes in gyms eating protein bars or even a bowl of rice during their workout.
However, there is no reason to eat during training, because the resulting energy will not be available to you in time anyway.
4. Don’t lift weights that are too heavy
Training with heavy weights is good in itself, as the muscles need new stimuli to grow. However, the focus should be on performing the exercises correctly.
If you have difficulty with the technique, you should choose a lower weight.
5. Hours of training will not improve your performance
20 to 30 minutes can be enough for an efficient workout. If you train at a high intensity and take adequate rest between sets, there is no need to spend the whole day in the gym.
The only thing you achieve with excessive training volume is an increase in cortisol levels, which in turn has a negative effect on your physical development.
Your training should therefore not last longer than 60 to 70 minutes.
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