10 Workout Mistakes This Fitness Expert Wants You to Stop Making

You've been consistent with your workouts, pushing yourself harder every week. But instead of seeing that lean, defined physique you're after, something feels off. Your clothes fit differently, your muscles look bigger rather than toned, and that coveted athletic look seems further away than ever. These are frustrations realistic fitness dietitianDenvyr sees in her practice every day.

Denvyr knows these struggles intimately. As a former volleyball player who transformed her own relationship with food and exercise, she's experienced the journey firsthand. After overcoming binge eating and studying the science of sustainable body recomposition, she now helps clients build bodies they love without sacrificing their relationship with food. "I've made all these mistakes myself," she reveals, "and that's exactly why I can help others avoid them." Read on to discover the ten most common workout mistakes that could be sabotaging your results, and learn the science-backed solutions that will finally help you achieve that lean, toned look you're after.

Mistake: Obsessing Over Weight Instead of Fat Loss

"Weight can mean many things—muscle mass, water, bone mass, not just fat mass," Denvyr explains in the post. She points out that if you gain a pound of muscle while losing a pound of fat, the scale won't budge, but your body will look leaner and more toned. "Fad diets may help you lose weight quickly, but you're actually losing more muscle than fat mass most of the time," she warns.

Mistake: Eating More Than You Realize

One major reason for unwanted bulk, according to Denvyr, is consuming more calories than your body burns. "When you start training for the first time, hunger increases," she explains. This natural increase in appetite, combined with factors like insufficient sleep and excessive cardio, can lead to unintentional overeating.

Mistake: Skimping on Sleep

"At least seven hours of high quality sleep where you feel rested is the goal," Denvyr emphasizes. She shares from experience: "I have photos of myself where, despite working out so hard, I looked really inflamed and bloated because of poor recovery. Sleep isn't just about rest—it's crucial for achieving that lean look."

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Mistake: Getting Your Macros Wrong

"Protein is king for fat loss and looking lean," Denvyr states. She recommends aiming for at least 100 grams of protein daily, eventually working up to one gram per pound of body weight. However, she warns against completely restricting carbs and fats: "I made that mistake before. Although I looked very lean, I was fatigued every single day. My performance was absolutely terrible, and I couldn't function without thinking about food 24/7."

Mistake: Following Random Workouts

Random workouts aren't the answer, says Denvyr. "You should be following a structured training program that helps you progress every week, every month, for years," she emphasizes. "If you're doing random workouts from Instagram or YouTube with very light weights, that's actually an endurance style of training. Your body will quickly adapt, and progress will stall."

Mistake: Ignoring Stress Levels

Denvyr notes that elevated cortisol from lack of sleep, food restriction, or overtraining can create unwanted bulk. "Although exercise can temporarily increase cortisol, it's the chronic elevation that becomes an issue," she explains. "I have definitely had my fair share of experiences with running myself into the ground. This mentality ends up causing us harm because we don't know when to slow down and rest."

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Mistake: Overdoing Cardio

"If you're one of my clients, I only recommend one to three days of cardio max in the week on top of your strength training," Denvyr shares. "If you're adding lots of running and intense HIIT training to your weeks, your body is just trying to keep up with you and make sure you're fed well enough so you can recover."

Mistake: Staying Too Sedentary

For desk job workers, Denvyr recommends adding 2,000-3,000 extra steps daily. "You don't have to walk 30 minutes all at once," she suggests. "I like to walk in the morning, so I do 10 minutes then, 10 minutes after lunch—which can help with digestion and blood sugar balance—and another walk in the evening."

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Mistake: Relying Only on the Scale

"Make sure you're taking photos of yourself, taking measurements, and paying attention to how different parts of your body are shaping," Denvyr advises. "Maybe your butt is growing. Also, pay attention to the way that you feel. Pay attention to what your body is telling you. The scale is just one small piece of the puzzle."

Mistake: Expecting Overnight Results

"Body recomposition takes time," Denvyr emphasizes. "This way of training allows you to have food freedom. You're able to eat the foods that you love in a mindful way, and you're getting stronger. You're appreciating your body more, you're feeling good in your body. When you start paying attention to progress beyond just body aesthetics, that's when you truly become fit for life." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.