5 mistakes you make can be at the gym

You are motivated (e) s, it's great: you are now assiduous at the gym, and you go regularly. Yet ... the

results are not quite the rendezvous, and you wonder: Why I do not lose weight? Why do not I take muscle? Why am I tired all the time?
In short, it does not work exactly as you would like. Before throwing your motivation in the garbage, we will take a step back, and ask: do I do things right? Often, when we start at the gym (or even when we go for years without results, it can happen!), And we do not see any change, it is that we commit one of the errors listed below. That's what to avoid, and how to fix it!

If you have a similar problem with nutrition, read the article "I do not lose weight: why ?, I'm sure it will enlighten you! And if it really does not work, do not hesitate to take a look at my custom food coaching program!

 I know, the first time we go to the room, it's a little intimidating (read the guide: first day at the gym!) And we do not really know what to do, which machines to use, etc. It's ok, for a few sessions, to go and test, of course. However, once familiar with the equipment, you MUST prepare a training plan: you will have to decide if you work in long or short series, how you separate the exercises for better muscle development (upper body and lower body, concentric & eccentric movements, push / pull, etc.), how are your sessions organized (from the cardio to the end? Series in HIIT?).
For that :
- you define your strong points & weak points (are there any muscles that I need to work in priority?)
- you define your goals (do I want to lose weight, gain muscle, gain endurance?)
- we see how many sessions per week we can do (between 3 and 4 is a good pace), and we expect about 1 hour (not 2, see one of the points above)
- (and this is the next point), we make a selection of exercises that makes sense, and if we are not sure, we ask for help from a coach!

I am setting up a personalized sports coaching service with training plan creation, not yet available on the site but send me a mail  to discuss if you are interested!
2. I go to the room with a training plan, but it contains 20+ different exercises
Because you want to do well, you've done a training drunk with almost ALL the exercises you found online. Finally all .. except those you do not like, in truth.
So, what's going on?
1. You do not load enough, because you have the whole session to hold, so you work in endurance, but not in strength, and do not encourage muscle growth
2. You probably do some movements wrong, especially at the end of training
3. You do not work some muscles, because you avoid exercises you do not like (we all do), and you end up with weaknesses that are difficult to fill.


The solution? We separate his sessions (either upper body / lower body or push / pull movements) if we go on 4 to 5 sessions per week, if we have 2 or 3 sessions, we can do the full body every time, but:

No more than 4 or 5 different exercises, and keep 3 to 4 sets of each.
If it is not enough to spend, we add a session of HIIT or cardio at the end, but we give everything on exos muscu, limiting the number, for better results!