Your Cart is Empty

Get Fit Faster: 8 Gym Habits You Need to Stop

April 13, 2015 2 min read

When you walk in the door of the gym, your intentions are good but is it possible that your routine is standing in the way of your fitness goals? Here are 8 common gym mistakes you may be making:

1. Overdoing Cardio

People tend to overemphasize cardio and neglect strength training according to fitness expert Jorge Cruise, author of Inches Off! Your Belly. Throw in a quick strength training session to build more lean muscle which will help you burn more calories throughout the day.

2. Exercising at a moderate effort

Breezing through your workout is good for your heart but isn't so great for melting fat. For fat flushing results, Cruise recommends doing shorter, more vigorous (think high intensity) workouts at least 6 days a week.

3. Using the elliptical

This machine allows you to relax. It does some of the work for you so your body falls into the rhythm and doesn't work as hard. Cruise suggests strength training for weight loss but says that if you have to get on the elliptical or the treadmill, turn up the resistance or raise the incline to make your body work harder.

4. Attacking belly fat with ab exercises

“Crunches only target one small muscle group and don’t help you lose the fat covering up the abs,” Cruise explains. “Abs start in the kitchen. Controlling your insulin levels with the right diet is the best way to get rid of that stubborn belly fat.”


5. Working out for long periods of time

Long workouts can make you hungry which can lead to overeating. According to Cruise, "It’s also been shown that after a long workout you become less active the rest of the day." Also, shorter workouts make it easier to sustain a daily commitment.

6. Hydrating with calorie-laden sports drinks

Chugging a sports drink after your workout only fills you with sugar. Sugar your body may store as fat. How counter productive! Drink water during and after your workout to get hydrated without all the sugar and calories!

7. Saving cardio for the gym

Cruise suggests doing your cardio in short intermittent bursts through the day. "Be more cognizant of walking places,” says Cruise. “Instead of fighting someone for the closest parking spot at the grocery store, be daring and journey to the farthest place you can park.”

8. Using exercise machines

Machines can help you tone but they won't be as effective as dumbbells or a kettlebell because they do some of the work for you. Free weights allow for a better range of motion and engage secondary muscles instead of working them in isolation. If you don't have free weights, use your imagination. A gallon of water makes a great stand in. Are you making any of these mistakes? What, in your gym routine, can you change today?

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 396 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 30 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 1 Comment

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.