Have you been working out for long but still not seeing the desired results? You might be committed to your workout but it might be the case that you have fallen prey to the seven deadly sins of workout! Just check you’re not indulging in the following no-nos of exercising.

Overdoing it

For optimum results from your workout regime, recovery should be optimal. Your body needs 72 hours to go through one metabolic cycle to repair tissues that were torn while working out, and if you train the same muscle group for more than 2 days in a row, your body won’t have a chance to recover, thereby, slowing progress and risking injury.

In the cold:

Always warm up before a workout because it lubricates the joints and lowers risks of injury. 5 – 10 minutes of cardiovascular exercise at 50 – 60 % of your maximal heart rate is the ideal warm up. Always stretch at least twice during your workout – once following warm-up (this helps prepare your muscles for exercise), and once post- workout (this improves flexibility).

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Sleep deprivation:

If you don’t get enough sleep, it hampers your body’s metabolism because when you sleep is when your body releases growth hormones and repairs the trauma done to the muscles during the day. The repair and renew cycle hits at the 3rd or 4th hour of sleep, so a 6-hour sleep is a minimum you should get.


People going for weight loss usually starve themselves and over exercise, thinking they’ll achieve faster results. On the contrary, if you don’t eat enough during the day, your body goes into starvation mode and slows down its metabolism, making it even harder to lose weight.

Not hydrated enough:

If you don’t consume sufficient amounts of fluids to maintain your hydration status, your body will conserve fluids, so you won’t sweat as much or as soon. Down about 500 ml before working out, 100 – 180 ml every 15 to 20 minutes during your workout, and then top it off with even more water after you’re done exercising.

Armed with excuses:

Illness, work, and other life situations, more often than not, give you excuses to skip your workout. Don’t get us wrong – we’re not saying you go at it like an Olympian when you’re ill, but compensate for the time lost. Keep in mind that this is a lifelong goal and not a momentary indulgence. Even if you workout thrice a week, say when you get some time out from your other responsibilities and commitments, it’s still something which is better than nothing!

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Following the crowd:

Some people are attracted to the hype surrounding a particular workout. We’re not saying that’s bad, but you should know your own goals before deciding on any workout. The best way to go about this is to check with a fitness trainer or consult an on-site trainer in your gym to help you address your needs and goals. In fact, gyms like Power World provide specialized certification courses to all its trainers at their very own Power World Fitness Academy! every fitness trainer at Power World has undergone an intense 6-month course at the Power World Fitness Academy learning the theoretical as well as practical aspects of fitness. They are even taught the basics of human anatomy by doctors!


There are times when you are stuck in a rut because do not have the right guidance. Fortunately, gyms like Power World take great care of its members in their fitness journey. The unique ‘Help Me’ badge provided by Power World Gym makes sure that you always have a certified trainer on hand who will take you through the process step by step so that your fitness regime is on track. In fact, why don’t you walk in at one of the Power World Gyms in Bangalore or Delhi NCR and avail a free two-day trial yourself? Give it a shot and let us know how it was. See you on the other side! Till then, stay fit, stay happy!