What not to do when you workout

Don't ignore the warm up. 

get time to warm up before attempting any vigorous exercise. the warm up will keep you safe from muscle tears and other injuries.

prepare your muscles before leaping into more rigorous workout.


When it comes to strength training and a variety of sports, coaches often think of their warm-ups as training preparation

This popular warm-up approach gets all the joints moving one at a time, then all together, taking the body through progressive movements that loosen and stretch your muscles

Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance.

Don't forget to stretch. 

it help to keep you flexible during your exercise. Get the most from your stretch right after your workout, while your muscles are still warm.

So WHY is it so important? 
Think of your muscles like rubber bands.

If you spend all day sitting at a desk, hunched over a keyboard, those rubber bands have gone almost completely unused. 
Now, combine this lack of movement with some cold winter weather – your bands are now extra tight and constricted.  Then, go to a gym and immediately start lifting heavy weights or sprinting really fast – those cold, unstretched rubber bands get pulled apart very quickly and will snap.

Not setting up your workout goal.

Forgetting to set up your workout goal is a one step to failure

Before you start dodging you gym date and start forgetting the reason which made you to start to workout in the first place try to set your own goal and make sure you achieve them and if you fail plan again and again until you get what you desire.

Setting up SMART goals

To make sure your goals are clear and reachable, each one should be:

Specific (simple, sensible, significant).

What do I want to accomplish?
Why is this goal important?
Who is involved?
Where is it located?
Which resources or limits are involved?

Measurable (meaningful, motivating).

How much?
How many?
How will I know when it is accomplished?

Achievable (agreed, attainable).

How can I accomplish this goal?
How realistic is the goal, based on other constraints, such as financial factors?

Relevant (reasonable, realistic and resourced, results-based).

Does this seem worthwhile?
Is this the right time?
Does this match our other efforts/needs?
Am I the right person to reach this goal?
Is it applicable in the current socio-economic environment?

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

When?
What can I do six months from now?
What can I do six weeks from now?
What can I do today?

Things to consider when achieving your goals

• If you achieved the goal too easily, make your next goal harder.

• If the goal took a dispiriting length of time to achieve, make the next goal a little easier.

• If you learned something that would lead you to change other goals, do so.

• If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.

Don't forget to stay hydrated. 

right i guess every one who workout knows about this. but people tend to forget the importance of keeping that fit body of yours hydrate all the time. Remember.

Dehydration kills your productivity in a number of ways, particularly by:

• Causing headaches
• Contributing to chronic fatigue
• Destroying your attention span

Dr. Seifter says that healthy people should get 30 to 50 ounces of water per day (about 1 to 1.5 liters), but not all at once.

"The kidneys lose some ability to eliminate water as we age. It's important to stay hydrated gradually, throughout the day," he says.

He recommends drinking water or juices and eating water-rich foods such as salads, fruit, and applesauce. "An easy way to stay hydrated gradually is by getting fluids at meals, with medicine, and socially," says Dr. Seifter.

Doing too much. 

As always too much of anything is harmful. It OK to push it to the limit but never over do it as it will lead to injuries.

If you feel you’re ready to challenge yourself, add weights gradually and always listen to your body. Be wary of lifting to the point of ‘failure’ or muscle exhaustion.


If you are new to exercising or strength training, you’ll want to aim for higher reps per set with lighter weights as you’re learning the movements (if you’re training with weight).

As you get stronger and start to learn about how you like to train, you might switch to a lower rep range, even up to a single rep of maximum effort (on a movement like a Squat or Deadlift).

How do you determine how much that is? Trial and error. But ALWAYS err on the side of “too light” versus “too heavy” when starting out. It’s better to say “I bet I could have done more!” instead of “that was too much, and now I need to go to the hospital!”


If you’re doing exercises with just your body weight, you need to find a way to make each exercise more difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.

Remember without proper rest, people can easily enter a state of overtraining. Time out of the gym is just as important, if not more important, than time in the gym.

Many people who experience overtraining make a common mistake: they train even harder, pushing themselves deeper into the overtraining trap. When results slow and performance decreases, it’s best to take some time out of the gym and reassess your

Avoiding what you hate. 

Most people don't like struggling with things which they aren't good at.

we try to avoid the exercises which we are not good at. that exercises that challenges you the most.help build a stronger, more balanced body and prevent overuse injuries.

Whether you're avoiding squats, crunches, or stretches, add the moves to your routine two or three times a week.