Common fitness mistakes and how to avoid them, according to gym coaches

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When it comes to fitness, you can always begin again. You may stumble in consistency once in a while, but you can always come back and pick up where you left off.

But whether you're stepping into the gym for the first time or returning after a break, there are common mistakes to watch out for.

In this exclusive GMA News Online article, fitness coaches Justin Hernandez and Antonio Sietereales give a rundown of common mistakes to avoid when working out and tips to make your workouts at the gym effective.

Picture this: It's your first day at the gym, and you want to make the most of it. After all, gym memberships don't come cheap. So, you try to use as many machines and pieces of equipment as you can.

But what are the things to be mindful of when building a fitness routine?

Wrong form

According to Hernandez, the first Filipino male CrossFit Games athlete and head coach at Gold's Gym powered by Metcon at Venice Grand Canal Mall, one of the most common mistakes people make at the gym is doing too much too soon and pushing themselves too hard, too fast.

One thing to remember for a routine to be effective is to be mindful of your proper form.

"Proper form is always our top priority," Hernandez said. "The better your form, the more effective your results will be, and it helps keep you injury-free."

Once you've mastered proper form, the next step is to maintain it consistently with every rep before eventually adding intensity.

"Even the simplest exercises, like push-ups, squats, and planks, are often mis-performed because people don't give [proper form] enough attention," he said.

He also said that mindset plays a crucial role in building a sustainable fitness routine.

"Getting fit isn't easy, so having the right mindset is key," he said. "Your mindset, your 'why' helps you stay consistent, especially when motivation fades or challenges arise."

Rushing

Meanwhile, Coach Sietereales reminds beginners that when it comes to fitness, "slow is fast."

"Think of your body like a plant and training as watering it," he said. "If you're a small plant, giving too much water (training) will drown it. Start small and grow gradually."

Sietereales also echoed the critical roles that nutrition, sleep, and recovery play in developing progress.

"Fitness is 30% training, 40% nutrition, and 30% sleep," he said.

While the 30-40-30 formula offers a simplified way to look at the key pillars of fitness, the exact formula varies from one person to another, depending on one's individual goals and needs.

"Make sure you're consistently checking all those boxes. If you are, progress will follow," he said.

According to Sietereales, no matter how hard you train, progress won't happen without proper nutrition and adequate recovery.

"People forget that muscle growth is triggered in the gym but actually happens during rest," he said.

He added that signs of overtraining include persistent soreness, fatigue, and even a sense of dread before workouts.

Crash dieting

If your goal at the gym is to lose weight and build muscle, Hernandez said following diet fads while trying to build a workout routine isn't the way to go.

In fact, a 2013 study revealed that very low-calorie diets can increase one's risk of gallstones.

Moreover, according to a 2021 "Pinoy MD" episode, those who follow a diet that omits a certain food group may suffer from nutrient deficiency.

"When trying to lose weight, a common mistake is crash dieting, such as cutting calories too drastically," Hernandez said. "This leads to not just fat loss but also muscle loss, which slows your metabolism."

Hernandez also said that there is no shortcut to building muscles.

"When people try to build muscle too quickly, they often lift too heavy and risk injury," he said, adding that overeating isn't the answer either, as it can lead to unwanted fat gain.

"Realistically, the body can only build about two pounds of muscle per month, so the key is to go slow and steady," he added.

For more health and wellness tips and educational reads, subscribe to GMA News Online's weekly newsletter, The Boost, through this link. —MGP, GMA Integrated News