Home training, even with only body resistance can be incredibly effective. But only if you keep it smart and avoid the common pit falls that keep people stuck.
As we breakdown the tip 10 mistakes, keep one major rule in mind: less is more. You’ll get faster results along with a more potent and fulfilling workout by keeping your intensity on the high side.
Drinking Your Calories 🥤
Sugary soft drinks, soda, sports drinks — they all contain super high sugar contents. Excessive sugar is strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.
Even many of the modern-favorite energy drinks are overloaded with sugar and other unnatural stimulants.
The Fix: Stick to water and other calorie-free sweeteners like diet sodas. You’ll feel better, get better results, and perform much stronger in all workouts and tasks.
Not Eating Healthy Fats 🥜
This is a major reason many cannot overcome snack cravings. It’s nearly impossible to resist indulging without balancing healthy fats.
The fix: Two times per day eat one serving of any of the following; peanuts, almonds, coconut oil, or avocado.
Missing Your Omega-3’s 🐟
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression. This is what makes it essential to your performance, including the added joint health benefits.
If you regularly eat fish you’re good to go. Admittedly it’s rarely on my menu.
The fix: Take two fish oil tabs in the morning and two around dinner time.
Not Getting a Minimum of 7 Hours of Sleep 😴
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. It’s impossible to lose fat with high cortisol levels (caused by hormone imbalance).
The fix: Eat one serving of carbs before bed. And or try taking the natural supplement combo of 5-HTP & GABA.
It’s a myth you can’t have carbs before bed — complex carbs help you sleep.
Lacking Vitamin D 💊
We’re told to avoid the sun — this is good. Overexposure of ultraviolet rays destroy your skin.
But there’s a catch; an adequate amount of Vitamin D brings a wide array of benefits to include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer.
The fix: Take Vitamin D-3000. This is an amazing supplement that comes cheap and packs amazing benefits. It covers you on your Vitamin D and then some. I’ve shared this one with clients over the years as one of the best kept secrets.
Eating Too Much Fruit 🍎
You’d think fruit is good for you. It’s not. Sure, there are some basic benefits from a select few fruits like oranges (vitamin c) and bananas (potassium) but most fruits will slow your fitness game down — especially with home training.
You’ll get all the benefits of fruits and then some on a balanced nutrition program that includes correct protein levels.
The fix: Dump the fruits for dark leafy green vegetables like asparagus, spinach, and kale. If you want to enjoy one piece a fruit per day, that’s acceptable, but never go over that.
Not Training Intense 🔥
Your home workout sessions should be brisk and powerful. A HIIT (High Intensity Interval Training) sessions that has you maxed out and breaking a sweat is a good example.
‘Less is more’ as a concept is very important here. If you’re training over 20 minutes, it’s unlikely that your HIIT session was done correctly. You should be gassed by the 15 minute marker and ready for a cool down.
The fix: Complete a mix of HIIT, speed drills, or low-rest exercises.
Eyeballing Your Intake 👀
I’m not going to suggest that everyone get super-crazy about their macros. Personally I’m not a fan of fit bits, macro counting or anything of the sort.
But I will never suggest you ‘just wing it’ — this is one of, if not THE biggest reason people fail. You should always follow a structure meal plan where you weigh out your proteins and carbs.
The fix: Understand and adhere to my concept of Baseline Meals. Simply put; meal 1 on Monday is exactly the same as meal 1 on Tuesday and so on. Following a meal plan is essential if you’re in this for visible results.
Low Protein Levels 🍗
Without high enough protein, you will not be able to get your metabolism revved up. It’s like trying to race a performance vehicle on little-to-no fuel.
The fix: Topping your tank off daily with the golden rule of 1 gram or protein per pound of lean body mass is always a good barometer.
Not Committing To a Training Regimen 💪
Never commit to just one workout.
This sets a bad precedent for your subconscious. You say to yourself, “tomorrow I’ll do that one,” and your mindset settles for one = one reward. The both know this leads nowhere.
It’s not one workout or one day that matters — it’s what we do over the long run.
The fix: Commit to an 8 to 12 week program. This allows you to reframe your journey into an experience.
You commit to effort and results over a set period of time with a program that increases in difficulty. This is the key to forcing dramatic physical changes along with strengthening your mindset.
If you’re ready to get serious and take the reigns on home fitness I’d like you to start the program that people were switching to before it was cool to train from home:
My signature body resistance only HIIT Fusion. We just broke over 10,000 downloads and I’d be thrilled to have you come on board.
It boasts an incredible 8-weeks of unique, core-focused ABS and FULL BODY routines. It scales from beginner to advanced and is perfect for both male and female.
Like all my products it’s a no-hassle money back guarantee. From the minute you access this HIIT program you’ll see the ease of layout. No monthly payment or lame app to manage. This is the only straight-forward HIIT system of its kind.
Put the tips here to use and stay inspired — drop me a line anytime!