13 Bad Gym Habits That Could Be Sabotaging Your Fitness Goals
Committing to hitting the gym three times a week is a commendable step toward a healthier lifestyle. however, a few common mistakes could be undermining your efforts. Personal trainer Dominika Blonska, founder of Define By Dom, has identified 13 bad habits that might be holding you back from achieving your fitness goals.
1. Skipping Your Warm-Up
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We all know we should warm up before exercising, but a few halfhearted lunges won’t cut it. “Jumping straight into a workout without warming up can increase the risk of injury and reduce workout effectiveness,” Dominika explains. “A proper warm-up prepares your muscles, improves range of motion, and primes your body for exercise. I’d always recommend spending five to 10 minutes warming up.”
Try this dynamic warm-up sequence:
- Jumping jacks
- Inchworms
- Lateral lunges with a reach
- High knees
- Chair dips
- Downward dog with toe taps
- Squats with a heel raise
- Reverse lunges with a knee drive
- T-Y-W arms
- Hip openers
2. Not Drinking Enough Water
Staying hydrated is crucial for optimal performance. The NHS recommends drinking enough fluids so that your urine is a clear pale yellow colour, wich typically translates to six to eight glasses daily. This doesn’t have to be just water—lower-fat milk and sugar-free drinks like tea and coffee also count.
“dehydration can hinder performance, slow recovery, and even mimic hunger, leading to overeating,” Dominika warns. for tailored hydration strategies, check out these hydration hacks for different types of workouts [[1]].
Table: Common Gym Mistakes and Solutions
| Mistake | Solution |
|—————————|—————————————————————————–|
| Skipping warm-up | Spend 5-10 minutes on dynamic stretches to prepare muscles and prevent injury. |
| Not drinking enough water | Aim for 6-8 glasses of fluid daily, including water, tea, and low-fat milk. |
Why Hydration Matters
Hydration isn’t just about quenching thirst—it’s a cornerstone of fitness success. According to experts, losing more than two percent of your body weight during exercise indicates inadequate fluid intake [[2]]. For gym-goers, integrating effective hydration strategies before, during, and after workouts can enhance performance and recovery [[3]].
Final Thoughts
Breaking bad gym habits can transform your fitness journey.Whether it’s warming up properly or staying hydrated, small changes can yield significant results. Ready to take your workouts to the next level? Start by addressing these common pitfalls and watch your progress soar.nThe Hidden Habits Sabotaging Your Weight Loss and Energy Levels in 2025
As we step into 2025, many of us are determined to kickstart healthier habits, but some common mistakes could be holding you back. Dominika, a nurse with a master’s degree in nurse prescribing, shares her expert insights on the habits that could be sabotaging your weight loss and energy levels.
1. Skipping Hydration
Staying hydrated is more than just a wellness buzzword—it’s a cornerstone of health. Dominika emphasizes, “Staying hydrated is essential for energy levels, digestion, and muscle function.I’d suggest adults consume a minimum of two litres per day.” Dehydration can lead to fatigue, sluggish digestion, and even hinder muscle recovery, making it harder to stay active and achieve your fitness goals.
2. Overlooking Rest Days
If you’ve vowed to be more active in 2025, remember that rest is just as critically important as exercise. Dominika warns,”Most people think taking no days off is the best way,but this will hinder progress. Overtraining without proper rest can lead to burnout, fatigue, and injury. Rest days allow your muscles to recover and grow, which is critical for progress. Rest is just as important as training.”
3.The All-or-Nothing mindset
Dominika also highlights the dangers of an all-or-nothing approach to fitness and nutrition. “it’s time to ditch the all-or-nothing mindset if you want to see real progress,” she says. This mindset often leads to extreme diets or workout routines that are unsustainable,resulting in burnout and frustration.
Key Takeaways
| Habit | Impact | Solution |
|————————–|—————————————————————————|——————————————————————————|
| Skipping Hydration | Low energy, poor digestion, muscle fatigue | Drink at least 2 litres of water daily |
| Overlooking Rest Days | Burnout, fatigue, injury | Schedule regular rest days for muscle recovery |
| All-or-Nothing Mindset | Unsustainable routines, burnout | Adopt a balanced, gradual approach to fitness and nutrition |
By addressing these hidden habits, you can set yourself up for success in 2025. Remember, small, consistent changes often yield the best results.
for more tips on staying hydrated and optimizing your fitness routine, check out The Sun’s health section.
How to Trick Your Mind into loving Exercise
By Isabel Shaw, Health Reporter
“I HAVE always admired people who enjoy exercise. Unfortunately, I’m just not one of them,” writes Isabel Shaw, a health journalist who has spent years exploring the science behind fitness. While she may not be a natural gym enthusiast, Shaw is well aware of the profound benefits of working out for both the brain and body.
From reducing the risk of cancer to boosting brain power and even making you happier, the advantages of exercise are undeniable. Recent studies have even shown that short bursts of activity can have a positive impact, making it easier than ever to incorporate movement into your daily routine.
But what if you’re someone who dreads the gym? here’s how to shift your mindset and start enjoying exercise.
The All-or-Nothing Trap
One of the biggest barriers to enjoying exercise is the all-or-nothing mindset. Many people believe they need to spend hours at the gym or push themselves to the limit to see results. However, this approach often leads to burnout and frustration.
“Training without a structured plan can lead to inconsistent results,” says fitness expert Dominika Blonska. “Whether it’s weight loss or muscle building, a program tailored to your goals helps track progress and ensures you’re targeting the right areas. consistency is key. If you go into the gym and do different exercises each time,you will not see progress.”
The Importance of Planning
Walking into the gym without a plan is a common mistake. “You wander around aimlessly, finding any free machine you can,” shaw notes.But to see real progress,you need a clear strategy.
Blonska recommends seeking help from a personal trainer or finding a program online that aligns with your goals. A structured plan not only keeps you focused but also ensures you’re working efficiently toward your objectives.
Cardio vs. Weights: The right Order
The order in which you perform your exercises can also make a big difference. “Performing excessive cardio before weight training can deplete your energy,reducing strength and performance during lifts,” Blonska explains.
If your goal is muscle building, prioritize weights and save cardio for after your session or on separate days. This approach ensures you’re maximizing your energy and effort where it matters most.
Key Takeaways
| Tip | Why It Matters |
|—————————–|———————————————————————————–|
| Ditch the all-or-nothing mindset | Short bursts of activity can still yield significant benefits. |
| Create a structured plan | consistency and targeted exercises lead to better results. |
| Prioritize weights over cardio | Saves energy for strength training, enhancing performance. |
Final Thoughts
Exercise doesn’t have to be a chore.By shifting your mindset, creating a plan, and optimizing your routine, you can start to enjoy the process and reap the rewards. As Shaw puts it, ”Science has shown that getting your body moving can have a really positive impact – even in very short chunks.”
So, what are you waiting for? Start small, stay consistent, and watch as your relationship with exercise transforms.
For more tips on fitness and health, explore our latest articles and studies.
How to Trick Your Brain Into Loving Exercise: Expert Tips for a Healthier You
The new year often brings a surge of motivation to adopt healthier habits, but for many, the thought of exercise feels more like a chore than a joy. According to a study by the American Physiology Society,just 15 minutes of moderate exercise can substantially boost your immune system. Yet, lacing up those trainers and stepping out the door can still feel like an uphill battle.
So, how can you shift your mindset and actually start to enjoy exercise? We spoke with Bradley Busch, a registered psychologist and director of InnerDrive, who shared science-backed strategies to help you fall in love with fitness.
Why Exercise Feels Like a chore
“Exercise is a polarising activity,” Bradley explains. “While some people revel in the endorphin rush and sense of accomplishment, others find it a chore and a struggle.” If you’re in the latter camp,you’re not alone. The good news? There are proven ways to reframe your relationship with physical activity.
5 Expert Tips to Make Exercise Enjoyable
Bradley’s top strategies, rooted in over a century of research, can help you trick your brain into embracing exercise:
- Just Get Going: The hardest part is often starting. Once you’re in motion, the momentum can carry you forward.
- Pick a Good Partner: Exercising with a friend can make the experience more enjoyable and hold you accountable.
- Train with a Group: Group workouts foster camaraderie and motivation, making exercise feel less like a solo grind.
- See It as a Choice, Not a Sacrifice: reframing exercise as a positive decision rather than an obligation can shift your mindset.
For more insights, read the full article here.
The Role of Nutrition in Exercise
Exercise isn’t just about movement—it’s also about fueling your body correctly. Skipping meals or relying on snacks at the wrong times can leave you under-fueled, leading to overeating and potential weight gain.
“Make sure you eat balanced meals with protein, carbs, and fats,” advises Dominika, a personal trainer. Consuming these nutrients two to three hours before your workout and within two hours of finishing can optimize energy and recovery, according to AXA Health.
The importance of Tracking Progress
Many of us use smartwatches and rings to count our daily steps, but tracking gym progress is equally crucial.
“Ignoring data like weights lifted, calories consumed, or body measurements can make it hard to see what’s working or adjust when progress stalls,” Dominika says. “Tracking provides clarity and accountability.” Even a simple notes app on your phone can be a game-changer.
Portion Control Matters
The NHS recommends a specific daily calorie intake for men, but eyeballing portions can lead to overeating. Accurate portion control ensures you’re fueling your body without excess.
Key Takeaways
| Tip | Why It Works |
|—————————–|———————————————————————————-|
| Just Get Going | Momentum builds once you start, making it easier to continue. |
| Pick a Good Partner | Accountability and companionship make exercise more enjoyable. |
| Train with a Group | group dynamics foster motivation and camaraderie. |
| See It as a Choice | Reframing exercise as a positive decision shifts your mindset. |
| Fuel Your Body Properly | Balanced meals optimize energy and recovery. |
| Track Your Progress | Data provides clarity and helps you adjust your routine. |
Final Thoughts
Exercise doesn’t have to feel like a punishment. By implementing these strategies, you can transform your relationship with fitness and make it a sustainable part of your lifestyle. Ready to take the first step? Start today and see how small changes can lead to big results.
Why Strength Training Beats Cardio for Weight Loss and longevity
When it comes to weight loss,many people envision endless hours on the treadmill,sweating it out in pursuit of their fitness goals. However, personal trainer Dominika Blonska warns that relying solely on cardio can lead to muscle loss, leaving you in a state often referred to as “skinny fat.”
“Strength training builds muscle, boosts metabolism, and enhances your body composition,” Dominika explains. ”Lifting weights also slows down the ageing process.”
The Pitfalls of Overdoing Cardio
While cardio exercises like running or cycling are great for cardiovascular health, they aren’t the most effective way to lose weight. Dominika highlights that excessive cardio can result in muscle loss, which not only weakens your body but also slows down your metabolism. This can leave you with a higher body fat percentage despite being thin—a condition known as “skinny fat.”
The Benefits of Strength Training
Strength training, conversely, offers a host of benefits that go beyond weight loss. By building muscle, it increases your resting metabolic rate, meaning you burn more calories even when you’re not working out. Additionally, it improves your body composition, giving you a leaner, more toned appearance.
Dominika emphasizes that lifting weights isn’t just for bodybuilders. “It’s essential for everyone, especially as we age,” she says. “It helps maintain muscle mass, which naturally declines with age, and keeps your metabolism active.”
Combining Strength and Cardio for Optimal Results
While strength training should be the cornerstone of your fitness routine, incorporating some cardio can provide a well-rounded approach. Dominika recommends starting with weight training before moving on to cardio. This ensures that your energy is focused on building muscle first, which will ultimately help you burn fat more efficiently.
Tracking Your progress
To maximize your results,Dominika suggests using tools like calorie calculators and food tracking apps. “Eyeballing portions often leads to overeating,” she says. “Using scales and logging your meals ensures accuracy in calorie and macronutrient intake, which is crucial for progress.”
Key Takeaways
| Aspect | cardio | Strength Training |
|————————–|————————————-|————————————–|
| Primary Benefit | Improves cardiovascular health | Builds muscle, boosts metabolism |
| Impact on Body Fat | Can lead to muscle loss | Reduces body fat, enhances tone |
| Longevity Benefits | Limited | Slows ageing, maintains muscle mass |
| Recommended Approach | Supplement to strength training | Core of fitness routine |
Final Thoughts
If your goal is sustainable weight loss and long-term health, strength training should be your priority. As Dominika puts it, “Not cutting out your favorite food is key—it will keep you away from the bingeing cycle.” By combining strength training with mindful eating and occasional cardio, you can achieve a healthier, more balanced body.
Ready to transform your fitness routine? Start with strength training and see the difference it makes!
13 Common Fitness Mistakes Sabotaging Your Progress
Achieving your fitness goals isn’t just about hitting the gym or following a strict diet.According to fitness expert Dominika, there are several common mistakes that could be derailing your progress. From poor sleep habits to an all-or-nothing mindset, these pitfalls can hinder fat loss, muscle growth, and overall well-being. Here’s what you need to know to avoid them.
1. Lack of Sleep
You can exercise all you like, but if you’re not getting enough sleep, you’re wasting your time. “Poor sleep disrupts hormones like cortisol and ghrelin, which increases your food cravings and reduces recovery,” Dominika explains.Aim for seven to nine hours of quality sleep to support fat loss and muscle growth.
2.All-or-Nothing Mindset
It’s time to ditch the all-or-nothing mindset. “Being overly restrictive or giving up after a slip-up can lead to cycles of bingeing and burnout,” Dominika says. “Sustainable progress comes from balance and persistence, not perfection. Not cutting out your favourite food is key—it will keep you away from the bingeing cycle.”
3. Sky-High Stress
Chronic stress increases cortisol, which can hinder fat loss and recovery.”Incorporating stress-management techniques like breath work or yoga can have a positive impact on your progress,” Dominika adds.
4. Impatience
Don’t expect immediate results. “Unrealistic expectations can lead to frustration and giving up too soon,” Dominika warns. “Remember, fitness is a long-term journey, not a quick fix. If you want to make progress and maintain it, you have to take time with it and find a plan you enjoy. This will make the journey a lot easier!”
Key Takeaways
| Mistake | Impact | Solution |
|—————————|—————————————————————————|——————————————————————————|
| Lack of Sleep | Disrupts hormones, increases cravings, reduces recovery | Aim for 7-9 hours of quality sleep |
| All-or-Nothing Mindset | Leads to bingeing and burnout | Focus on balance and persistence, enjoy favourite foods |
| Sky-High Stress | Increases cortisol, hinders fat loss and recovery | Practice stress-management techniques like yoga or breath work |
| Impatience | Causes frustration and early quitting | Embrace fitness as a long-term journey, find enjoyable routines |
Final Thoughts
Fitness is more than just physical effort—it’s about creating sustainable habits that support your goals. By addressing these common mistakes, you can set yourself up for long-term success. Whether it’s prioritizing sleep, managing stress, or adopting a balanced mindset, small changes can make a big difference.
Ready to take the next step? Start by evaluating your current routine and identifying areas for improvement. Remember, progress takes time, but with consistency and the right approach, you’ll see results.
!Dominika recommends weight training before hitting the treadmill
Credit: Getty
13 Common Fitness Mistakes Sabotaging your Progress
achieving your fitness goals isn’t just about hitting the gym or following a strict diet. According to fitness expert Dominika, there are several common mistakes that could be derailing your progress. From poor sleep habits to an all-or-nothing mindset, these pitfalls can hinder fat loss, muscle growth, and overall well-being. Here’s what you need to know to avoid them.
1. Lack of Sleep
You can exercise all you like, but if you’re not getting enough sleep, you’re wasting your time. “Poor sleep disrupts hormones like cortisol and ghrelin, which increases your food cravings and reduces recovery,” Dominika explains. Aim for seven to nine hours of quality sleep to support fat loss and muscle growth.
2. All-or-Nothing Mindset
It’s time to ditch the all-or-nothing mindset.”Being overly restrictive or giving up after a slip-up can lead to cycles of bingeing and burnout,” Dominika says.”enduring progress comes from balance and persistence, not perfection.Not cutting out your favorite food is key—it will keep you away from the bingeing cycle.”
3. Sky-High Stress
Chronic stress increases cortisol, which can hinder fat loss and recovery. “Incorporating stress-management techniques like breath work or yoga can have a positive impact on your progress,” Dominika adds.
4. Impatience
Don’t expect immediate results. “Unrealistic expectations can lead to frustration and giving up too soon,” Dominika warns.”Remember, fitness is a long-term journey, not a swift fix. If you want to make progress and maintain it, you have to take time with it and find a plan you enjoy. This will make the journey a lot easier!”
key Takeaways
| mistake | Impact | Solution |
|---|---|---|
| Lack of Sleep | Disrupts hormones, increases cravings, reduces recovery | Aim for 7-9 hours of quality sleep |
| All-or-Nothing Mindset | Leads to bingeing and burnout | Focus on balance and persistence, enjoy favorite foods |
| Sky-High Stress | Increases cortisol, hinders fat loss and recovery | Practice stress-management techniques like yoga or breath work |
| Impatience | Causes frustration and early quitting | Embrace fitness as a long-term journey, find enjoyable routines |
Final Thoughts
Fitness is more than just physical effort—it’s about creating sustainable habits that support your goals. By addressing these common mistakes, you can set yourself up for long-term success. Whether it’s prioritizing sleep,managing stress,or adopting a balanced mindset,small changes can make a big difference.
Ready to take the next step? Start by evaluating your current routine and identifying areas for enhancement. Remember, progress takes time, but with consistency and the right approach, you’ll see results.
Dominika recommends weight training before hitting the treadmill
Credit: Getty