Many of us started going to the gym to get rid of the hated extra pounds but the result was never achieved. It’s not enough just to go to the gym to keep fit. Physical exercises can be harmful and even dangerous if you do them wrong.

It is good when there is an experienced trainer nearby who is always ready to help and tell you what and how to perform exercises correctly. If the trainer is not near you how do you train correctly?

Due to inexperience you can make so many mistakes that all your efforts will bring absolutely no results. In order to achieve the maximum benefits during training here is a list of the most common mistakes. Knowing these can give everyone a chance never to make them again.

#1. Drink water

You should drink at least one bottle of water while exercising. That will hydrate your body and brain and help you stay phisically active during the workout session. Water will also remove toxins from the body.

#2. Warm up before the workout

Yeah, it’s absolutely necessary, because the body has to be prepared for a hard work. You can choose any cardio to warm up. You can jog, run, jump, or simply walk for 5-10 minutes.

#3. Never skip the strength training

Well, it’s good to perform cardio exercises in order to lose pounds and burn calories. But your body need something more than that. To promote an effective weight loss, you have to work with weights (dumbbells, bodyweight, medicine ball, plates, etc.) The more muscles you have, the faster you’ll get wanted result.

#4. Get rest after each set

It’s also really important rule. Give your body a time to recover. If you don’t, you are in a risk zone. A lot of people suffer from injuries just because they think they won’t get any result if rest a bit. We advice you to rest 3-5 minutes between the exercises and up to 2 minutes between sets.

#5. 20-40 minutes of cardio at the end of your training

40 minutes of cardio at the end of your training will give you perfect results! You change your activity after the strength training and boost your heart rate. Perfect combination is: warm up – strength training – cardio – stretching.

#6. Stretch each group of muscles after workout

That’s the moment when yoga will be really helpfull. There are a planty of poses for beginners or advanced exercisers, that perfectly stretch muscles. Perform the stretching for 10 minutes or more.

#7. Don’t be afraid to eat after workout

Restore all lost energy (not fat cells, but energy!) after a hard workout. Eat a banana, or have a full, but light dinner. For example, a baked chiken with avocado. Or, salmon with vegetables. Don’t consume processed foods and sweets.