Lifting too much weight. Too much weight will contribute to poor form when lifting and create injury to other areas of the body in addition to the muscle you're targeting. Know your limits. The most effective workout is gradual progressive resistance training.
Jerking while lifting weights. Lifting too much weight can contribute to jerking. The best way to strength train a muscle is by using slow, controlled movement. If you're jerking your weights you're inviting injury, especially to your back muscles.
Exercising too intensely. The days of "no pain, no gain" are gone! If you're looking for effective weight loss, longer periods of moderately intense workouts are most effective. Short periods of high intensity training are fine when integrated into a circuit training workout or when used for athletic training. But for the average fitness enthusiast, too much intensity will only lead to soreness and burnout.
Not exercising intensely enough. If you're looking for results you need to put effort into your fitness program. You don't want to overdo it, but you do want to get your heart elevated into its target training zone.
Not drinking enough water. Contrary to most sports drink advertising, unless you work out for more than two hours per day, water will fill all your fluid needs. Be sure to drink at least 64 ounces of water per day.
Consuming energy bars and sports drinks during moderate workouts. Most fitness professionals agree that unless you're exercising for more than 2 hours a day, energy bars and sports drinks aren't necessary. Unfortunately, high-energy generally means high-calorie when it comes to these products. Sticking to a healthy, well rounded eating plan and drinking plenty of water should meet most exercisers' needs
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