Regular exercise is the best for your body and health. Systematic gym sessions strengthen your muscles, improve cardiovascular health and even reduce stress. However, the habits before training can spoil everything and lead to terrible results. We have compiled a list of the most common pre-workout errors. Avoid them if you want to get closer to your dream body. Let’s look at what’s sabotaging your fitness goals.

7 Things You Should Not Do Before Training

Don’t: Eat Heavy

When looking at pre-workout habits, it’s important to focus on nutrition. While you never want to go into a workout hungry, you also don’t want to eat too much. “Eating too much or too soon before your workout can lead to nausea, cramps, acid reflux, indigestion, and overall decreased performance,” says Marks. “Aim to have a light meal or snack at least an hour before your session instead.” Try to eat a balance of carbs, fats, and protein with snacks like pretzels and cottage cheese or an apple with peanut butter.

Don’t: Fast

While a big meal can slow you down, eating too little can leave you sluggish and fatigued during your workout. “Make sure you have 20-30 grams of carbohydrates before you hit the gym to sustain your blood sugar levels,” says personal trainer Henry Halse.  Be sure to eat this at least an hour before the gym. Ideally, you’ll eat a balanced meal a few hours before your workout. Then follow up with a snack an hour before exercise.

Don’t: Static Stretching

Contrary to popular belief, static stretching is one of the pre-workout habits to avoid. “Statically stretching (holding a stretch) has been shown to actually decrease your strength if performed before a workout,” says Marks. “Plus, stretching cold muscles can lead to injuries like strains.” Static stretching isn’t ideal before a workout. However, that doesn’t mean you shouldn’t warm up at all. Instead, opt for dynamic (moving) stretches. Or perform some light cardio to warm your muscles up and prevent injury. Save the static stretching for post-workout recovery.

Don’t: Over-The-Counter, Anti-Inflammatory Medication

You may be tempted to pre-load the ibuprofen to minimize post-workout soreness or to alleviate pain from an existing injury. But you’re better off waiting to pop that pill. “Doing this can lead to further injury, as your body won’t have the pain signals to know if you’re pushing past your threshold,” says Aaptiv trainer Jennifer Giamo. Invest in a foam roller to help with muscle soreness and post-workout stiffness instead.

Don’t: Nap For More Than 30 Minutes

It’s definitely not a good idea to exercise while running low on sleep. But a long, luxurious nap will also start you off on the wrong foot. “Napping more than 30 minutes can cause you to feel sluggish and more tired than taking just a quick 15-minute snooze,” says Giamo.

Don’t: Drink Alcohol

You should avoid drinking any alcohol before working out.  “Although this might seem obvious, drinking even a little alcohol before a workout should be off-limits,” says Marks. “Alcohol affects your motor skills and coordination, putting you at risk for injury. It also leads to dehydration.” You’re better off enjoying yourself at happy hour and fitting in a workout the following morning.

Don’t: Try A New Supplement

Right before a workout isn’t the time to try out a new supplement or sports drink. “Before you add a new pre-workout powder or sports drink into your pre-gym routine, try a small dose first to make sure it agrees with your stomach,” says Halse. “If it doesn’t, you don’t want to find out in the middle of your workout.”

Avoid these pre-workout habits before you get moving. You might find that your workouts improve and you feel better overall.

By avoiding the bad habits, you can make room for the good ones. Let Aaptiv help you on your fitness journey with audio-based workouts in many different categories.

many people believe the wheel fast convertible in the morning but have to make this is nonsensical especially if you

before breakfast it is called when

you the meal before cardio training

triggered your body will the

carbohydrates and fat as energy


but if you are on sober in the morning

stomach trains his last meal

was dinner then turns the

body on the utilization of proteins

rum so that less for your muscles


it is important that you protect your body with

water supplied but never drink too much

suddenly especially not before and

during training the thing is

namely the more water you drink

the more your body needs the

control salt balance if that were

the training happens could become silent

by feel drink one to two hours

before training no more than 600

milliliters then 15 minutes before the

training about 240 to 300 milliliters a

short powernap before training can

increase your energy levels and

increase the effectiveness of the exercise but

make sure that he does not exceed 30

takes minutes if your power nap

lasted more than half an hour

do you probably feel lower

than underestimate before nap

not the clothes you train in

even if it’s freezing outside and

you still decided to jog

you will have 8 layers of clothing in

in a very short time there is a sweat

immediately thinks of evaporating and

this will make you end up freezing over

drive it also not with the thickness eighth

that the clothes are not too warm


choose natural fabrics

because, unlike synthetic

fabrics start absorbing sweat

your training with the bau and namely from

two reasons, firstly, which relaxes me

what makes you slow down and your run

will not be as effective and it also has

a negative effect on your strength


second, when you start with the young

are you risking your muscles to

damage because they are not properly

are warmed up to them is important

make it the conclusion of his training

never skip rest days there are them

for a reason

you sleep better your performance increases

and the risk of injury sings when

your muscles enough time the day before

had to recover seven

training sessions per week for and

inevitably leading to overload and burnout

you don’t need good results

to expect who is just starting with the

sport has started the rich two to

three units per week

professional athletes, on the other hand, premier and five

days a week

stay away from training and

professional in which instead a cup

freshly brewed coffee when you’re done


coffee is and for metabolism

therefore, you will probably end up

feel the call of nature rather than

focus on the exercises

in addition, caffeine can increase the heart rate

and raise blood pressure what now not

only for the one who is equal with the

want to start training

the constant look at the scales can

get you out of your mind at some point

if you start regularly to

you will probably train

finding that you take instead


but the weight that you take is


you can call the quality weight

who gets on the scales several times a day

will find that the value in the

during the day you have not changed any

super schlau was hated as fat and

muscles weight counts is called a helper

so success control mirror

some people judge the effectiveness

your training based on the muscle squad

that you feel the next day but

this muscle soreness only shows that you

small cracks in the muscle fibers

you got sore muscles

clearly when it’s your first workout

after years, however, if you are good at

training stand adjusts a workout

if you notice that his muscles on the day

after training painfully tense

are and does not worry

if you don’t get sore muscles

is actually a good sign and

means that it gets stronger when you

things you don’t get excited about

can you not become a positive

effect if you don’t want to

your training and you have it boring

progress is very important.


a way out is your personal

training program and the

activities that include the more

make your news fun

training program can be really good

but it may not correspond

go on that you stand powerlifting is

probably not your thing but you

grow loga what also good results

brings experiment a bit

and build you remember

in sport, less is more

herbert should last more than an hour


take out half an hour but the

should be intense a long and

the training will be dirk a

stunning result as it

short but frequent units can

focus on sets and

repetitions to quickly mass


the logic is simply a short unit

takes less time to recover afterwards

recover so you can do them more often

and achieve the result faster on

that you work in the body we

80 percent consists of what

we eat and 20 percent from exercise

real food through

food supplements to replace

will the rega still fear during training

from focus your trainings help

effectiveness will decrease significantly

food supplements are there

don’t polish your meals around

replace them completely

remember that people who

resell a lot of money with it

earn so do not catch on it

during your training sessions

do not forget the ob einer grauen

cells want to be trained

you can train all the muscles a lot

spend time in the gym and the

proper food to adopt but when

you will not involve your brain

it harder in the long run

to be successful

music is a perfect tool for

motivation everyone knows how boring it is

is safe in complete silence to

reported to lift and become

a playlist with the right

songs brings training to a whole

start new level with

energetic tracks and finish your

training with relaxing sound to

your the exercises massages are perfect

to help your muscles recover


research has also shown that

they had inflammation after the

reduce training in addition, the

muscles not during exercise will

but they gain mass and strength

if you are recovering so should

you make this process special

paying attention

there is a delicious option

commercial shakes to replace

a recent study has shown that

drinking normal low-fat chocolate

milk night in training just as good

works like at this expensive

soft drinks chocolate milk

even has a pretty good ratio

from carbohydrates to proteins therefore

is she so good at productivity

of a cardio workout to increase power

it with a body you can

pedaling in partnership

and you will do this twice as long

as if you were traveling alone when

partner trampling is not possible applies

easy to the gym protein is

an important helper after the

training to build muscle

to eat before bedtime provided

the meal rich in karin is can

be a good idea

casein is a protein that takes a long time

to be digested it keeps the

protein synthesis rate all night

over high to get the casein that

you need is something Greek

yogurt or cottage cheese before you

going to sleep this dinner the

dinner join the breakfast the breakfast

similar to it and is therefore also a

called blinder it also helps easier

and fall asleep faster up to five times

in the day but makes each meal smaller

than the normally food solved it

also gives a nice 123 rule should

on your plate one part fat two

parts one and three parts carbohydrates

by the way, it is important that you

you before the change of his diet

decide if you lose or

want to build muscle

both at the same time is almost impossible

flexibility exercises in your warm up

take a stroll

many people start a workout with

exercises for your flexibility

mobility is much more important.

your warm-up routine with skirt and

stretching exercises squat and bring

your knee as far apart as you

can stretch arm towards ceiling

while the hand of the other arm against

the sheet print both arms should be

just be as possible shared the

balance and your gaze follows your

upper hand when your knees start

block them with the

elbow the lateral recliner rotation is

also a great advertisement for all the

want to increase your mobility

the most important thing in any training is

to listen to your body he knows exactly

what to do