Whenever you work out or are exercising you want to maximise your efforts. It’s very easy however to compromise this by making simple but very common mistakes.

Below are a list of common mistakes some people make when exercising that will compromise the workout and long-term results:

1) Poor hydration

Weigh yourself before and after exercising and you should be the same.

This means regular hydration during training and replacing the fluid your body loses through sweat.

When weighing yourself every kg you lose during exercise is worth 1 litre of water, which will compromise your performance and recovery.

2) Low fuel supply

When taking your car for a spin you always check the fuel gauge before leaving. This should be the same with your body when working out.

Fuelling properly before exercise will ensure you get the most out of whatever you are doing.

Pushing yourself further will bring better results. Good pre-workout snacks are fresh fruit, yoghurt, fruit juice, dried fruit and nut mix and a peanut butter sandwich.

3) Staying in your comfort zone

There is nothing comfortable about a profitable workout (in some cases this is appropriate especially when recovering from injury).

Pushing yourself is the key to improving your fitness and getting the best results.

Each time you exercise make sure you are trying to improve on your last workout. Here is an article about how to get the most out of your exercise.

4) Re-fuelling

Just as important as fueling prior to exercise is eating after exercise.

The goal is to restock your fuel supplies so your body has enough energy to properly recover.

How you recover will affect how you feel the next day and will impact on your next workout.

5) Quality not quantity

You don’t need to spend hours exercising to get good results. 20 minutes is all you need provided you go hard.

If you don’t have much time on your hands then don’t throw in the towel like many do, just find 20 minutes everyday.

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  • You would have to be nuts not to keep hydrated properly.


  • I cannot exercise after eating, especially vigorous exercise. It makes me feel sick. My food doesn’t stay in my stomach, it creeps up my throat


  • Hydration is commonly overlooked. Important for exercise, good skin, combate tiredness.


  • I thought it was better to exercise on a empty stomach but obviously not!


  • Good practical points to take on.


  • Thanks for the tips :) very helpful


  • thank you very helpful article


  • i forget to drink enough while i workout! i just get in and do it and then drink up but i should be doing it while i’m working out


  • I always thought you needed 30 minutes a day?

    • It’s more dependent on the intensity of the exercise regime :)


  • Thanks for sharing this interesting article; in particular the useful tip about hydration.


  • Very sensible. Pleased to see the tip about 20 minutes of exercise. That’s much more achievable with that as a goal.


  • All totally makes sense when explained like that, but easy to forget whey you are focussed on trying to lose weight or reach a target fitness level.


  • Very useful tips – thank you


  • Great tips! Thank you for reminding me of it.


  • An interesting read with great tips


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