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How to Regain Motivation for Gym



Easy Gym Workouts for the Unmotivated

If you are overweight and ready to start losing weight and building muscle, there are various routines you can perform to help ease you back into the gym scene. Before diving into the intricacies of these workout plans, you should know what not to do while exercising.

How to Regain Motivation for Gym
How to Regain Motivation for Gym

Common gym mistakes: cardio

Many individuals who desire to lose weight and believe that the gym is the ideal location to do it may face challenges. Beginner gym-goers may be exercising wrong without knowing it. You will never see results until you know what NOT to do.

1. Slouching on gym equipment doesn’t enhance cardio. Don’t lean forward, backward, or grab tightly. Your back will round out. This kind of spine injury provides little support. This won’t help you build your core muscles. To get optimal outcomes, you must sit or stand upright.

2. Don’t grip the cardio equipment too firmly. This causes slouching and lets you “cheat.” It prevents your arms from moving, limiting your calorie expenditure. If you’re not comfortable using the gym equipment without firmly grasping it, gently rest your fingertips on the bar. As you acquire comfort and familiarity with the apparatus, drop a few fingers, or even your whole hand, off the bar. Allowing your arm to swing freely can boost your heart rate and help you burn more calories.


3. Reading on exercise equipment is a no-no. If you’re on the bike, elliptical, or treadmill and reading instead of working out, you’re probably not working out. Read at home and work out to lose weight! Leave the book at home and concentrate on your body, intensity, and breathing.

4. Always put on shoes. In reality, it restricts your training by affecting your stride. Weights on your hands, wrists, or ankles force your body to move in an exaggerated way. Also, leaning too far back or forward puts undue strain on your ankles, quads, shoulders, shins, and lower back. Keep strength and cardio separate for optimal results.

5. It’s a frequent assumption that merely exercising cardio can provide spectacular results. While cardio is essential for any fitness plan, you will need strength training to recover the muscles you started losing at 30. This increases metabolism and, hence, calorie burn. In addition to doing cardio, you should do strength training 2–3 times a week. This will help you get great results faster.

6. You pay to exercise, not to socialize. If you have the energy, go for it. If you are chatting with your buddies at the gym, you are not allowing yourself to get into a decent target heart rate zone. Talking and gripping too firmly reduces your chances of reaching your desired heart rate zone, which is detrimental to your weight reduction objectives. Remember to conduct your gym cardio as you would jog, walk, run, or cycle outdoors.

Common Gym Mistakes: Weight-Lifting

A personal trainer‘s objective is to assist customers to achieve their goals. There are several mistakes you may make when first beginning strength training, particularly if you’re a newbie and have no idea how to handle weights effectively. Here is a list of things NOT to do while lifting weights.


1. Never pretend to be a customer or a trainer. Trainers create training plans based on clients’ objectives, ailments, and/or time. A trainer’s actions are based on his or her clients’ objectives and abilities. Personal trainers are the best way to achieve your goals but don’t start any workouts until you know how to do them correctly.

2. Double-check a trainer’s weights. Don’t merely accept the trainer’s weights since they may be too heavy or too light for you. If you’re using a machine after a trainer, adjust the weights to meet your objectives and skills.

3. Weight lifting is critical for building lean muscle, increasing calorie burn, and losing body fat. It’s vital to know your ideal weight. Lifting weights that are too low will not provide the desired results; lifting weights that are too heavy will result in injury. Women tend to lift too few weights, believing that higher weights would make them bulk out. Men, on the other hand, are more prone to straining themselves by lifting heavier weights to gain bulk. Remember to choose weights that you can comfortably use for 10–12 repetitions.

4. Sitting on weight lifting equipment is a no-no. You’re not only wasting other customers’ time but also your own time working on another computer. Finish your set, stretch, and go on to the next machine.

5. Don’t ever, ever, ever try to lose weight. Weights might seem heavy during a strenuous weight lifting session. You risk damaging the floor and having to pick them up again to use or return them to their appropriate spot. Remember that certain weights might bounce and roll, causing harm to you or others. Rather than dumping them from two feet high, just set them on the floor.


6. Workout quietly Those “look at me! Grunting sounds are unnecessary and will not improve your outcomes. It also annoys other gym-goers. Also, grunting makes you lose your breath quickly, making things more difficult in the long term.

7. Wipe down a machine after using it. Regardless of the machine, it is polite to clean it down for the next user. It keeps the gym clean and safe for you and other gym members.

Workout for Beginners

Beginners should perform three full-body exercises each week, plus two to three days of cardio and stretching. This will give you a good mix of aerobic and weight training. Meanwhile, you’ll get a high-calorie workout that helps you lose weight rapidly. Two full-body strength training routines are shown here.

Workout No. 1:

Then do 2 sets of 8 repetitions, resting 2 minutes between sets.

Then do 3 sets of 8 repetitions, resting 2 minutes in between.


Then do 3 sets of 8 repetitions, resting 2 minutes between sets.

Between dumbbell lunge sets, take a 2-minute break.

(3) dumbbell shoulder presses, 10 reps each, with a 2-minute rest between sets.

• 2×12 reps of barbell curls, 1-minute rest between sets

• Squats: 2 sets of 12 reps, 1-minute rest in between.


Two to three sets of 15 repetitions with a 1-minute break between sets

Workout # 2:

• Inclined barbell bench press-medium grip: 2 sets of 8 repetitions, rest 2 minutes.

2 minutes in between sets of three sets of eight repetitions of the leg press.

There is a 2-minute pause between sets for wide-grip lat pulldowns.

2 sets of 10 repetitions each, resting 1 minute between sets.


•Complete two sets of ten repetitions, with a one-minute break in between.

10 repetitions on each side, resting 1 minute between sets.

Leg raises 2 sets of 10–12 repetitions, with 1-minute rest between sets.

Three sets of 15 repetitions each, with 30 seconds of rest between sets

If you want the best results, rotate these exercises once per week with at least 3 strength training routines.


It’s ideal to start your training adventure by building up your aerobic basis. Set a goal to complete 30 to 45 minutes of cardio every day. Once you’re comfortable with this, consider adding interval training. Do these exercises in different sessions. Alternate strength training and cardio every other day, with a rest day per week to avoid injury. Taking a few minutes to stretch before and after each weight training session helps to reduce soreness and improve range of motion.

If you are overweight and want to live a better lifestyle, this handbook is for you. With these simple and painless cardio and weight training moves, you may be able to start living a healthier life.

Do your homework before committing. Make sure you receive value for money. Make sure you’re consuming the right meals and avoiding the ones that aren’t good for you. Change your habits and quit making excuses to live a happier, healthier life.

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