You may have a good routine set for yourself when it comes to going to the gym to get rid of the hated extra pounds. 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.

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.

1. 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.

2. Get rest after each set

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.

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. 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.

5. 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.

6. 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.