Common Exercise Mistakes Exposed
With so much focus these days centered on staying healthy and keeping fit, it makes us think about our own health and how important taking care of our body is. Many of us are aware of the importance of physical activity, however we may not know where to start, or perhaps how to go about it. We may want to exercise yet do not have a gym membership or workout due to the fear of failure. We also may not know what to do and fear “looking dumb”. No one should feel this way, as all of us had to start somewhere. Being a beginner means that mistakes are going to be made - they are the only way you will find your groove. The problem is that it is just as easy to learn what is "wrong" as it is to learn what is "right".
You should not be scared of failure. You must be mentally strong, focused, and determined. The truth is that other people in the gym do not really care about what you are doing or how you look. The fact that you are there trying to better yourself will earn you respect. You will look as though you are tying to learn and live healthy. Because of this you will find people to be open in helping you succeed. However, be forewarned! There are many common mistakes that are made by even the most experienced gym members. Knowing how to eliminate common mistakes from your program while incorporating the proper advice necessary for building a stronger, more healthy body will definitely be beneficial, not only to your progress but also to your health. It is wise to hire an Ancaster personal trainer that will show you proper form, technique, and design you a custom program. Below are some mistakes commonly made by beginners. Everyone can benefit from remembering these mistakes and learning how to remedy them.
Training Too Long
Many of us think that more is better. We see well-toned and sculpted individuals and assume they must be spending all day in the gym. This is a fallacy! You would be surprised to find that the biggest guy or most fit girl in the gym are probably only working out for no more than 45 minutes to an hour and a half a day - for maybe 5-6 days a week. Training too long is not only physically exhausting but is mentally draining. Overloading yourself is not the way to see results and you will end up burning muscle instead of fat - burning yourself out for the next workout. Over train yourself and you can forget about seeing any results and may also risk injury. As a beginner, limit yourself to 30-45 minutes of exercise per workout. With this amount of time and an intense attitude you will find that it is more than enough to accomplish your goals.
Training Too Often
The problem with training too long and training too often is that you never recover from a workout - letting your muscles grow and your body heal itself. Advanced gym member may be exercising 5-6 days a week but a beginner training that often will set themselves up for burnout and diminishing results. Once you advance physically and have been avidly exercising over the course of 6 months to a year, then you can consider raising the frequency of your workouts. At this time your muscles will have become accustomed to resistance. When starting out, try limiting yourself to 4 workouts per week always taking a day off in between routines, or go 2 days on and 1 day off followed by 2 days on 2 days off. You will find this program will bring far better results.
Not Training Intensely Enough
For most beginners it is hard to understand what intensity is. Intensity simply means being extremely focused while using adequate weight and putting forth extreme concentration into performing every last repetition. It is being mentally in-tune with what you're doing. Going into the gym, casually chatting and lollygagging is no way get results. You must mentally focus. You must think only about the weight you are attempting to lift and the exercise you are performing. Nothing else should enter your brain - no distractions.
Sleep
Sleep is crucial to recovery, and not getting adequate amounts will inhibit your body from repairing itself. Sleep is our body's way of fixing and repairing itself. When you sleep your body releases growth hormone and other muscle building amenities that aid in the rebuilding process of your muscles; if you do not sleep you will not grow. Try getting 8 hours of sleep per night minimum.
Neglecting Particular Body parts
Training only a particular body part creates an imbalance in your physique and makes current imbalances look more prominent. Do not ignore your weaknesses by only focusing on areas that do not need your help. Try training your weak body parts first in your workout - get them done and out of the way while focusing on strict intensity. Do not neglect any areas of your body.
Using Improper Weight Selection
Training too heavy before your body is ready is a common mistake. Training intensely does not mean using heavy weight. You should only be using a weight that enables you to perform 8-10 repetitions using proper form. Using anymore than that, and your form will suffer, leaving you at risk for injury. You do not have to lift heavy to build a muscular physique. Unless you want to be one of those power lifters we see on T.V. that lifts tires and boulders, stay away from heavy lifting. You would be astonished to realize the type of weight that is actually needed to obtain a fitness models physique. It all comes down to form and proper movement - keep the ego in the locker room.
Using Improper Form
Take the time to learn how to execute movements using proper form, and be open to criticism pertaining to what you need to do differently and what you are doing improperly. Study magazines or a good book. Ask someone at the gym for advice that actually looks like they know what they are doing or better yet, hire a personal trainer. You must make sure you are performing exercises correctly.
Not Enough Food
Under eating is worse than overeating. Your body needs food for fuel, to help build muscle, and recovery - protein is extremely essential in building muscle fibers. However, you also need carbohydrates and moderate amounts of "good fats" (read this months article "Fat Wars"). Eating a clean and balanced diet is key to your success. Not ingesting enough calories means your body will not have enough fuel to support an intense workout. Try scheduling meals throughout your day, planning to eat at certain times. Prepare foods ahead of time so that you can eat on the run or while at work. Try to always have something healthy to eat at an arms reach.
Repeating The Same Workouts
Performing the same routine over and over again will get you nowhere. Your body will become accustomed to the same exercises and you won't grow. Once you've been adhering to the same workout for a period of time, switch it up and try incorporating some different exercises into your regime. Keeping your body guessing is the best way to shock yourself into growth - try changing things up every few weeks or even every workout.
H2O
Drinking enough water is essential for obtaining a lean body and riding yourself of impurities within your system, such as lactic acid build up, and it also aids in fat loss. If you cannot force yourself to drink water try adding a little sugar free flavoring - take a jug to work with you - always have one on hand at the gym constantly taking sips. By following these important tips you can expect a higher rate of overall success in your training program.
