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1. Getting too comfortable with your strength routine?
Every time you go to the gym you head to the same machines. You’re very comfortable with your regular strength training routine and your muscles are too. Unfortunately, when your muscles get used to the routine, you won’t get the results you’re looking for. Challenge your muscles by learning new workouts for each muscle group. To better keep those muscle fibers involved, change can be as simple as adding an incline to your chest press. Switch up your routine every 6 to 8 weeks to avoid hitting a plateau.
2. Performing rapid repetitions?
It may look cool to lift weights at lightning speed, but it won’t tone those muscles. If you speed through repetitions, you are using momentum to lift weights, not your muscles. You also put yourself at greater risk for tearing your muscles and connective tissues or knocking out an innocent passerby. Take the time to feel your muscles work as they lift the weight, come to a complete pause when you reach your destination and then use your muscles to slowly lower the weights back to the starting point.
3. Exercising too hard, too often?
Cardio workouts should not be intense everyday. Your body needs to rest or you might stop seeing progress and may even reverse some progress. Alternate shorter, more intense cardio workouts with longer, less intense workout days. For your strength training workouts, give each muscle group a day off in between workouts. For example, work your upper body muscles one day and your lower body muscles the next workout.