You’ve finally made the big decision to workout regularly. You’ve been hitting the gym without fail for a couple of weeks now with the sole intention of achieving a certain fitness level. But, after sweating it out, you don’t seem to get the results you were expecting. What could possibly be wrong? Nobody gets it right the first time and this should motivate you into finding out the common training mistakes that are ruining your bodybuilding or regular workout gains. Check out the mistakes you’ve been doing and how to avoid them.
Training Without a Plan
This is the first mistake that novices make. Before you go to the gym, you need to have set a goal. Are your goals short term or long term? Do you want a full body work out or do you need to address specific muscle groups?
A plan will help you accomplish your objectives in an organized manner. Knowing why you’re going to the gym will set the roadmap into realizing your fitness goals.
You Don’t Warm Up
Warm-ups are an integral part of a workout regimen. Not only do warm-ups prepare your muscles for the training, but also help to prevent injuries. Warm-ups increase blood circulation, lubricate your joints and makes it easy to move the muscles. That’s why experts warn that skipping the basics will not give you the desired results. You need to work on every muscle on your body and warm-ups are a great way to achieve this. Take at least five minutes to loosen those tissues around your joints and get your blood pumping. Stretch to flex those muscles and walk or jog before getting deep into cardio or lifting weights. It’s also advised to stretch after a strenuous workout or cardio to loosen tight and tense muscles.
The rule of thumb is, the more muscle you have, the more calories you burn. While performing cardio is necessary for burning pockets of fat that won’t go away easily, you need to set a limit as to how long a cardio session should last. Most people do either too little or too much cardio and this negates the gains of your training. Too much cardio creates a calorie deficit which your body requires to build muscles. Finding the right balance between cardio and training will give you results quickly. Aim for not more than two cardio sessions per week of 45 minutes each. For an advanced cardio session, reduce the time to 20 minutes.
Avoiding Full Range of Motion
The key to success in the gym and quicker results is going all the way. Full range of motion ensures that you tap into more muscle, hence giving you more strength. Take push-ups, for example, to get it all out, you need to get your chest to the floor with every push-up. Doing partial push-ups will not give you the results you are aiming to achieve.
Training to Pump Up Instead of Getting Strong
As a beginner, it’s always tempting to see how your muscles are getting pumped. It feels great and you’re starting to like your new curved arms. But, hold on! Before you start celebrating and showing off, you should know that the pumps are only temporary. Instead of training without rest, set after set, lift moderate to heavy loads and go for a full range of motion. This way, your muscles will grow and not only will you get a pump, but you’ll also be stronger.
Not Changing Your Workout Routine
Sure you need a workout routine to measure your progress. However, sticking to the same workout doesn’t relate well with your muscles. You need to switch up or increase the intensity of your fitness to gain muscles. You need rest between workouts to allow time for your muscles to relax. Failure to do this will mean your muscles don’t have time to repair and grow, making it difficult to see any results. Every rep should be followed by a period of rest before going in full force on your training again. ”
Going to the Gym When You’re Tired
You need your strength to be able to perform your best at the gym. While it’s understandable that your work might be demanding, find a schedule that works in your favor. Going to the gym feeling tired will only be a waste of time since you’ll end up underperforming.
You Eat Poor Diet
Your body needs enough fuel to nourish the new muscle tissue. Since your muscles require calories to grow, you need to eat more to maintain your weight as you progress. Food provides all the energy your body requires for your training. And this requires a balanced diet that’s nutritious.
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