With all the effort that we put in to eat healthy, exercise, and try to live a stress-free life, it would really suck to give back all those benefits by making the same fitness mistakes over and over again.
Today, I’ll go over the top mistakes that golfers make with their fitness, workouts, and diets and explain exactly how to beat them. If you’ve been suffering from plateaus and wondering why you’re still not looking better, feeling better, or playing better golf, you’ll get back on track in no time at all.
Fitness Mistake #1: Not Lifting Weights
Often, golfers fall into two categories: (1) they don’t workout because they don’t see the benefit or (2) they only do cardio. (If you’re reading this blog, chances are you’re not in the first category.) Yet while jogging and running improves your heart health to certain extent, you can’t make a lasting impact on your fitness until you pick up some weights. Lifting weights is the only way to significantly build muscle, burn fat, strengthen your bones and joints, and boost your power. Now, not only will you look and feel better, but you’ll see more distance and better ball flight on the golf course.
Start by just lifting weights 1 – 2 times a week. Once your body gets used to it, start adding an extra workout or two. You’ll notice the difference within three weeks.
Fitness Mistake #2: Always Training To Failure
Even if you do lift weights, you could still be hurting your results.
Avoid training to failure — all this does is exhaust your muscles and make it very difficult to recover. Instead, think about coaxing strength and muscle gains; do what you need to do to increase the stimulus each time without fatiguing your body or nervous system.
An easy way to do this is to always stop just short of failure. You always want about two or three more reps in the tank. Also think of “saving some strength in the bank.”
Fitness Mistake #3: Not Eating Enough Protein
You need protein. It’s the building block of muscles, keeps you full, and helps you optimize your macronutrient ratio. Yet most people don’t eat enough protein. Just go into any cafe or restaurant and you’ll notice that most options are just laden with carbs and fat. (Get a chicken salad and see how much chicken they actually give you.)
But by shortchanging your protein consumption, you’ll limit your muscle growth and tip the scales in favor of fat gain.
Fitness Mistake #4: Not Staying Consistent
This is where most people fail in their workout routine. They’ll have the perfect routine with all the fantastic exercises they need…
…then they won’t go.
I would rather you workout once a week and never miss a workout than go twice a week, sporadically. Consistency is the key to success in both fitness and life.
Fitness Mistake #5: You’re Not Getting Stronger
Every time you workout, your goal should be to get stronger. Too often, golfers will train with the same weights over and over again. You need to shift to a heavier weight gradually and consistently. This guarantees muscle growth and a stronger skeletal system.
Add 2.5 – 5lbs every time you lift.
(I promise you will NOT get bulky.)
Fitness Mistake #6: You’re Not Sleeping At Least Seven Hours A Night
People always say, “Oh, I can function just fine on four hours of sleep just fine.”
My response is, “That’s interesting… because research and science says otherwise.” Don’t test fate and just get a good night’s sleep.
Sleep gives you the time to recover from those hard days and build a stronger, leaner body. It’s when you recoup your energy and become better able to handle the stresses of the day.
Fitness Mistake #7: You Underestimate How Badly You Eat
Some people don’t even try to eat healthy. But if you do try to eat healthy, avoid a common mistake many people make — they completely and utterly misstate how bad they actually eat.
A salad, for example, could be a great choice. Loaded with bacon, croutons, dressing, and all kinds of toppings, however, and salads can pack a whopping 1000+ calories. Which one are you doing?
Yet, by categorizing it as a salad, you’re only overlooking how detrimental it is to your goal of fat loss.