Five bad habits in gym that you need to stop right now

Have a negative mindset

Although training is mostly about the body, it starts with the mind. If you have a negative attitude toward exercise or don't enjoy fitness, chances are you won't be able to reach your full potential.

Trainer and nutritionist Kathleen Trotter said that for many people, the worst thing is negative thinking, including excuses.

"Some people might say, 'Oh, I can't do my whole workout today, so I'm tired and I don't have time. Doing something is always better than doing nothing. You can only do so much in such a short amount of time, like HIIT and interval training, even if you only have 20 minutes," she said.

Another negative thinking pattern is to believe that you need to physically be in the gym to exercise. However, many effective exercises can be done at home.

Use your phone too much

Fitness apps are an integral part of many people's workouts, but phones should be used as tools in the gym, not as distractions.

Sending text messages or checking emails while on the machine or treadmill is also harmful. When you are distracted by your phone, you are unlikely to focus on your workout. Thus, you are less likely to change your body.

To prevent yourself from checking your device, you can turn off notifications or mute incoming calls. If you play music on your phone to keep you motivated, that's one thing. But make sure you only use apps that are directly related to your workout.

You're too sociable at the gym

Having a workout buddy is a great way to stay active. But if you spend too much time socializing with your friends or partner at the gym, that's not good.

To make sure your social aspects stay in check, try signing up for a fitness class where there are few opportunities to talk.

If you and a friend prefer to exercise alone in the gym, try listening to music. You can plan to have coffee after your workout to talk things over.

You eat poorly after a workout

Often people forget to eat right after an intense workout.

The body changes after you leave the gym. About 45 minutes after a serious workout, you should eat a mixture of healthy carbohydrates and protein to recharge your body with energy.

Don't eat in proportion to your workout

It is extremely important not to eat more calories than your body needs, especially if your workout is not super intense.

Instead, try eating a snack that matches the number of calories you burn. If you can schedule your workout before lunch or dinner, it will be helpful because you eat a hearty meal around that time.

"For people who have to train during the day, I suggest taking a lunch and eating only two-thirds of it. Then eat the rest of your lunch after your workout," advises Kathleen Trotter.

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