6 Common but Overlooked Training Mistakes

Photo courtesy of WhirlingPhoenix

I've been seeing some downtrodden responses in the forums to the effect of, "my training is not working."  In light of this, I thought it would be helpful to address some common, but overlooked mistakes in training.

To begin, here are a couple excerpts from one of my favorite books, Maxwell Maltz's Psycho-Cybernetics that gives good insights into how we can use setbacks and negatives to our advantage and help guide us toward our intended goal:

With that being said, here is a list of six overlooked training mistakes that may be preventing you from achieving the fitness goals you desire:

1. Not Enough Rest.   Your body responds and adapts during periods of "rest,"  not during periods of "stress" (training).  If you don't give your body sufficient time to adapt and recover, then you will not get the benefits of your training.  How much rest do you need?  It's different for everybody, but in general, I think you KNOW if you are not getting enough rest.

2. Over-training.  This goes hand-in-hand with the principle of recovery.  Your body needs time to recover.  Over-training means that you are putting too much "stress" on your body.  This often happens when we start a new training routine as that is when our motivation is at its peak.  A guideline to keep in mind is to not train your body more than twice a week.  This has been shown to produce optimal growth and allow sufficient time for rest and recovery.

3. Starvation Mode.  This is a culprit for many dieters.  It follows the idea that "too much of a good thing" may be harmful.  Think of it as over-training in the opposite direction.  Dieters think that if eating less will cause you to lose weight, then not eating at all will be a GREAT idea!  This is far from the truth.  Remember, the goal of diets is to lose BODY-FAT, not bodyweight.  By drastically restricting your diet to an unhealthy level, you will trigger your body's survival response to actually "store energy" (aka, body-fat)!  This is what is called starvation mode and is the exact opposite of your intended goal.  Aim for moderate decreases in your energy intake and calibrate it according to the results that you see.

4. Quitting Too Soon.  You need to give your body adequate time to adjust to your new training routine.  Everytime you make a "significant" change to your routine, allow yourself two weeks before you review it's effectiveness.  You can't proclaim "something doesn't work,"  if you haven't given it enough time to produce results.  I find that two weeks is best to see if a routine is giving you positive results.

5. Not Making Necessary Changes.  Remember what Maxwell Maltz said, "nobody is right 100% of the time."  I'd also like to add that "nobody is the same."  In other words, what works for me, may not work for you.  Tailor your plan so that you get the most benefit from it.  This requires you to beflexible.  To make the necessary changes as you go along.  If you find that your diet or training isn't giving you the results that you expect/want, then what changes are you going to make so that it does?  

6. Not Asking for Help.  Do you know what changes to make in your diet/training that will produce the goals you want?  You may hit a bullseye with your eyes closed, but it will only take you that much longer.  Ask for help and assistance in areas you feel stuck.  Our forums is a great place where you can ask questions and get the proper feedback and guidance.