Why You Aren’t Getting Any Fitter

The Ultimate At Home Workout For Beginners [Fatherly](%2F%2Ffatherly.com%2F%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/yPP8Nf7f_mEmW-mO2BuRWa_bTl8=283) Aug 16, 2022 There’s nothing more frustrating than putting in the time to work out and getting nowhere. You’re not alone. Even athletes make the critical mistake of setting unrealistic expectations of where working out will get them and how fast — hindering weight loss and muscle gain in the process. Luckily for you, you probably don’t need to work harder, you just need to work smarter. Here are some of the biggest mistakes people make in the gym — ones you aren’t going to make too, right? FITNESS %2F%2Fwww.fatherly.com%2Fhealth%2Fbiggest-workout-mistakes-men-make%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/ssY0gFJdTfKfKI8BX-OwbJwe4y8=283 [The 10 Biggest Workout Mistakes Men Make](%2F%2Fwww.fatherly.com%2Fhealth%2Fbiggest-workout-mistakes-men-make%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/BT70-8WMPS6_FKC3Lr_60W7EcXc=283) If you’re putting in the time but failing to see the gains (or losses) you want, [you’re probably making one of these 10 common mistakes.](%2F%2Fwww.fatherly.com%2Fhealth%2Fbiggest-workout-mistakes-men-make%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/qp_6gH7wkGMKpxLVJ7xnCHNv7l8=283) [READ THIS STORY](%2F%2Fwww.fatherly.com%2Fhealth%2Fbiggest-workout-mistakes-men-make%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/mzNYGsE8fkxJxs0ni2JptJqySmw=283) 3 Simple Movements That Get Results [01] Bodyweight Squats With feet roughly hip-width apart, squat down under control and return to start position. Make sure your chest stays up and knees press out for the entire squat. You can turn your toes out and adjust your stance to what is most comfortable for you. If this gets too easy, don’t speed up — instead, grab a medicine ball or put a kid on your back and carry that weight. [01] Push-Ups Begin in a high plank position (on hands) with a straight line from your shoulders, hips, and knees. You want to form an “A” shape with your elbows, not a “T” (elbows flared out) or an “I” (elbows tucked in). Create full-body tension, like you would for a plank, and lower your chest to the floor, and then return to the starting position. [01] Split Squats Begin in a half-kneeling position with your right knee touching the floor and your left foot out in front of you. Your right knee should be directly under your right hip and your left heel directly below your left knee. Stand up, driving your left heel into the ground, and then slowly lower back into the starting position. [Check out the rest of the movements.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fthe-only-6-moves-you-need-to-get-back-in-shape%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/MIycHT8MW_rgbksVLtHhehy828E=283) FURTHER READING [The Best Sweat-Wicking T-Shirts For Serious Workouts](%2F%2Fwww.fatherly.com%2Fgear%2Fsweat-wicking-t-shirts%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/nB5iow4Xbyx_0WJxzoJUR9wY-Ec=283) [3 High-Intensity Circuit Workouts To Crush During Nap Time](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fcircuit-workouts-to-crush-during-nap-time%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/HtDmfkO9-zWJVmxYzoHnx9rJjJs=283) [The Best Travel Workout Equipment, According To A Personal Trainer](%2F%2Fwww.fatherly.com%2Fgear%2Fbest-travel-workout-equipment%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/Se_LPUICK3lwNz6r6TgweH41QEQ=283) GEAR %2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/YuaaTJNQpgkVFEBOn3h-yzirRHU=283 [FightCamp Is One Fun, Effective Home Workout System](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/SxuYm5tgNQLRZ0eTTThq8kReQWc=283) This workout system will fast-track your fitness — [and you’ll have a blast while getting there.](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/zbbjkUn_XjXFSQulwQzI_ZMf1J8=283) [READ THIS STORY](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/ao04ywO0HTCV8hoswfOC-p7naCY=283) PLAYING OUTSIDE %2F%2Fwww.fatherly.com%2Fhealth-science%2Fswingset-playground-workout%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/P9kvO8UNoRKVCnK9n5g7HhU0tj0=283 [8 Exercises You Can Perform Using A Playground Swing Set](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fswingset-playground-workout%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/iG3f9XAPIrzHLMubVwIFxv8gzT8=283) A former Trainer of the Year explains how to turn the playground apparatuses into [your very own outdoor gym.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fswingset-playground-workout%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/yji46_rxHge-o6JJlK5732kSKGg=283) [READ THIS STORY](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fswingset-playground-workout%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/23fPpQuBb2EyeSD_rFqIOJN8G8Y=283) EAT SOMETHING %2F%2Fwww.fatherly.com%2Fhealth%2Fhow-to-get-six-pack-abs-unhealthy-workouts%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/ZybU-Wr0wAsfwcLbVshKwai5QTY=283 [The Case Against Wanting, Having, Or Getting Six-Pack Abs](%2F%2Fwww.fatherly.com%2Fhealth%2Fhow-to-get-six-pack-abs-unhealthy-workouts%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/645gAZdCu7ioCumBzFca7_VrEPQ=283) Ab workout routines are a drag and generally pretty unhealthy. Also, surveys suggest women don't care. [Maybe just calm down and eat a burrito.](%2F%2Fwww.fatherly.com%2Fhealth%2Fhow-to-get-six-pack-abs-unhealthy-workouts%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/vs0I3k0xrqWBOUN-SJZw4E6ATSw=283) [READ THIS STORY](%2F%2Fwww.fatherly.com%2Fhealth%2Fhow-to-get-six-pack-abs-unhealthy-workouts%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/ONuYEe7syDHjcYMblmFwmuiRZNc=283) STARTING OUT %2F%2Fwww.fatherly.com%2Fhealth-science%2Fat-home-workout-for-beginners%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/sc8hsI86i80bvb-lvSgS_pc0lwk=283 [The Ultimate At Home Workout For Beginners](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fat-home-workout-for-beginners%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/7sqngqiwp3F66GeUgBk15mZbgtY=283) Whether you're getting back into the game or taking your first crack at this whole exercise thing, [you've got to start slow and work smart.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fat-home-workout-for-beginners%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/40PRP-JN9HQUiJ9Y_LmcU7HJo7Q=283) [READ THIS STORY](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fat-home-workout-for-beginners%3Futm_campaign=35147%26utm_medium=fatherlyDailyV2%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/01000182a82bc2ff-bf001ce1-e0f7-4e8a-a2d1-aee9202ec599-000000/okevbkMSEaDQ4zo0VfGqE_ys3BY=283) You're receiving this email because you signed up to receive communications from BDG Media. 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