## Mistake #1. Lack of training program What do you train for? Do you want to lose weight? Gain muscle mass? Increase endurance? The training program depends on the goal. A training plan is necessary for everyone, and it should be prepared with a trainer. To achieve results, it is necessary for physical activity to be done on a regular basis. In fitness, a system is important. ## Mistake #2. Failure to consult a doctor Often we do not realize that certain types of physical activity can be risky for us. Those with ===myopia, scoliosis, varicose veins, flat feet, and hernias should be especially careful. But even those who are considered healthy should check the cardiovascular system, joints, spine, and lungs before working out. The examination will minimize the risks and determine the tactics of achieving the desired goal. ## Mistake #3. Inattention to clothing and shoes The notion that there is nothing better for exercise than natural fabrics is long outdated. Cotton clothes get wet, sticky, and restrict movement. Explore different fabric clothing when shopping for workout clothing, and look for ones that are breathable and will not absorb your sweat. ## Mistake #4. Not warming up One of the most common and most dangerous mistakes is starting an intense workout as soon as you arrive at the gym. This can cause dizziness or fainting. Do a warmup for at least ten minutes and involve all parts of the body. Particular attention must be paid to joints because they will experience an increased load during the workout. ## Mistake #5. Overestimating strength Men tend to overestimate their abilities. Usually, the consequences do not last long. However, it can lead to injuries. Incorrect technique can be dangerous, so it is best to have a trainer watch you ensure correct form. It is better to give the body a moderate load three times a week than to do a heavy load once per week. On average, muscles in the body recover in 48 hours. ## Mistake #6. Not stretching Stretching is often considered a women's exercise, even though this is not true. It can help relax and restore muscles after exercise, increase joint mobility, and reduce pain. Stretching is a necessity at the end of each workout and will show that you are a pro, not a novice. ## Mistake #7. Monotony in training Over time the body gets accustomed to the loads, which decreases the effectiveness of the workout. Therefore, intensive workouts must be interspersed with moderate ones and more complex sets with simpler sets. However, do not make changes too often. It is best to change your routine only once every three or four weeks. ## Mistake #8. Not drinking enough water It is important to drink water before, during, and after the workout and avoid sweating in a sauna or anywhere else once the workout is completed. Hydration is very important to recovery. After your workout, you should take a shower, rest, and only then go to the sauna, provided that you feel well and have no contraindications. ## Mistake #9. Poor nutrition Just because you are exercising does not mean you can eat whatever you want. If you want to lose weight, combine your workouts with a balanced, low-calorie diet, and if you want to gain muscle mass, make sure that your diet includes enough protein and complex carbohydrates. It is better to introduce changes in the diet not intuitively but on the basis of analysis of the body composition. And always eat a balanced diet. ## Mistake #10. Unhealthy lifestyle A healthy lifestyle is a way of life. It includes quality sleep, a good diet, and regular physical activity on a daily basis. Exercising irregularly, overusing stimulants such as caffeine, and consuming too much alcohol will hurt progress in the gym. Be attentive to your health, take into account your daily biorhythms, and sleep at least seven hours a day in order to see the best results.