Fitness ‘Not To Do’ List: What to Avoid on Your Fitness Journey

15 October 2024

Hello Ziddis! Starting your fitness journey for the first time could be challenging but what is more challenging is how to unlearn all the wrongs you have picked. That is why we need a what not to do list! This includes things you should avoid or not do when trying to get yourself better and fitter. If you know what to do that is a great head start but knowing what not to do will save you from injuries, trouble or wrong techniques. So let us hop in to know more about your workout plan and approach our fitness journey in a more informed way.

Fitness Instructions to Follow in Your Fitness Journey

Understanding what is right and wrong for you forms the very foundation of your workout plan. You should focus on what your goal is. Whether it is weight loss, muscle gain, toning, general wellbeing, staying active, getting healthier, dealing with ailments or being cautious for the future. As you can see there are so many needs so your journey can never be the same as anyone else’s. Starting with the mindset of your fitness journey, here is what not to do:

Do not rush
Do not blindly follow trends
Do not start any diets or supplements without research
Do not self-prescribe anything
Do not compare your progress to others

Workout Plan

Workout plans are structured routines you need to reach your goal sustainably. Not having it can push your progress back and derail your fitness training. What is the point of burning fuel without reaching anywhere? A well-designed fitness plan keeps you on track and makes sure you are successfully reaching your goal one milestone at a time. A workout plan does not only mean the exercises you do in your gym but also resting and what you can do on your rest day. So take the workout plan seriously to avoid injuries and burnout. Here are things you should not do:

Put yourself all into a new plan
Jumpstart with HIIT or weight-lifting
Increase weight if your body isn’t ready
Ignore any injuries
Skip specific spot workouts like chest day or leg day just because they feel tough.
Ignore signs from your body
Take rest days casually
Skip workouts often
Lift heavy weights without someone to spot you
Skip warm-up and cool-down session

Workout Plan for Men and Women

Workout routines are not the same for all. It is a misconception that men and women can or have to do the same routine. Women’s bodies and hormones undergo a lot of changes throughout the month due to their cycle while men more often than not have the same hormonal flow. This makes it difficult for women to always have the same routine. We all need to personalise our workouts based on our preferences and abilities. In such cases,

During Workout Routine, Women Should Avoid:

Following a men’s workout cluelessly

Trying to compete with strength
Trying to have the same workout every day
Pushing limits during the menstrual cycle
Ignoring cramps
Reducing water intake
Not having a well-rounded routine is essential for long-term fitness.

While Making Workout Routines for Men, Men Should Avoid:

Picking weights heavier than your strength
Overestimating endurance
Pushing stamina limits without any supplements
Not taking rest days
Taking harmful steroids for muscle-built
Avoiding balance between strength training, cardio and flexibility

Beginner Workout Plan

As we have learnt, slow and steady wins the race. Beginners need to start slow and lighter and understand how their strength and endurance are increased, be it running, cardio, HIIT, weight training or even yoga. Make sure you start slow and do not overestimate your body’s potential. Once you have understood your body’s limitations, you can train yourself accordingly. A starting point for all workout beginners is cardio followed by HIIT and strength training. But make sure you also involve yourself in simpler workouts like swimming, cycling or any sport. This will keep you feeling well-rounded.

As a beginner, you must avoid

Pushing yourself too hard
Not respecting your body’s limitation
Getting overwhelmed by new workouts
Hoping on diet plans without researching
Following seniors without understanding your needs.
Skipping warm-up and cool down
Not observing if your joints lock up.

Extra Notes

Looking good, eating good and feeling good is also important. Your gear and diet can affect your performance and motivation. Wearing the right gym wear like supportive shoes and breathable clothing can help you move more efficiently and stay comfortable. When it comes to nutrition or eating well, plain oats are a fantastic, versatile food that is recommended to all. This is because you can eat them the way you like, there are no rules to it, no rights and wrongs and no judgements. These fuel your body with slow-releasing energy, perfect before workouts.