Whether you are a beginner or advanced, there are common fitness mistakes that you might make. To set off on the right foot, you need to learn about them and how to avoid them.
Fitness mistakes #1: You skip leg day
To begin our fitness mistakes post, two cases are possible. If your legs (thighs, buttocks, back thighs) are overdeveloped in relation to your chest, you can afford to favor your upper body. However, if you do not have specific imbalances, we advise you to work your legs so that your chest. Indeed, if you want a harmonious development of your physique, you have to work the whole body and not just one or two muscle groups.
Beyond the aesthetic criteria, be aware that muscle imbalances can be sources of injury in the medium and long term. The body is a chain as strong as its weakest link, so you have to work the whole body, up and down. As a basic principle, you have to think your body as a whole: if you work a muscle, remember to strengthen its antagonist (opposing muscle) to avoid imbalances and reduce the risk of injury. For example, beginners in bodybuilding obsessed with getting more developed pectorals are picking on the pumps or the bench press. They reinforce the earlier string in internal rotation and forget to work the opposing muscles of the posterior chain (thickness of the back, shoulders back, back …)
To convince the most reluctant to work the thighs and buttocks, you should know that the more you work with large muscles at the same session, the more it triggers an anabolic response. A session of biceps strength training with a lot of exercises and many series hardly entail any anabolic response while a session soliciting large muscle groups such as thighs, buttocks or even the back greatly stimulate muscle growth the whole body.
Fitness mistakes #2: You have poor technique
One of the most common fitness mistakes. Also the most common cause of injury in training: the lack of technique.
With improper technique, one can tread, distend or tear muscles, joints or connective tissue which are all vulnerable. Losing control of a bar or dumbbell can cause immediate injury that will require a long recovery. Many practitioners are not sufficiently aware of the specific technique required by each resistance exercise, both to achieve effective results and to protect the body so that it is not subjected to stress and stress may cause trauma. You must therefore develop your expertise to perform each exercise so as correct as possible.
The lowest technical errors in achieving bodybuilding movements may slow the development of muscles. Besides you avoid muscle injuries, improving your driving quality intensify stress at the muscles. Impeccable technique is a plus if you want to have more strength and gain muscle quickly.
It is also common to see people “cheating” ie: handle heavier loads that could be done with strict technique. We cheat when using other muscles than those targeted by the exercise, that is to say that we “balance” the load or that gives impetus to be able to raise more easily . As for the forced repetitions, they require a training partner helps you slightly during the year so you can mount the charges that you could not move alone. Both techniques are valid in a top-level meeting, but they also increase the stress to the body and the risk of injury. When too cheating, the inertial forces involved can be dangerous if you lose control of the load. In addition, you tend to give in spurts, which can sometimes cause damage. The use of forced reps involves, by definition, that the charges are too heavy to be lifted by the unattended running.
Fitness mistakes #3: You have no training plan
Of all fitness mistakes, this one is often made by beginners. Trying to copy the training programs that are found in fitness magazines or on the internet. They hope to get the same results as their favorite fitness model or youtubers. It is natural to think that the programs of these personalities are at the top, as they are extremely well muscled and dry. But in most cases, these programs do not suit you! There are often endless splits that contain too many exercises and sets for each muscle group, or too specialized programs. To give you an example, some sessions for the triceps does include 18 series!
These programs are not suitable for beginners, too heavy and too infrequent to progress properly. They are rather intended for advanced practitioners, gifted see doped. We are not saying that you do not will progress with, but it is more suitable for a beginner to make a program that works the whole body during the session, several times a week.
Fitness mistakes #4: You train with too heavy loads
Effective weight training is combining strength and endurance. The ideal is about 75% RM (repetition maximum) for each exercise, which allows a certain number of repetitions in each set (usually 8-12 for the upper body and 12-16 reps for legs, depending on the individual). Take heavier than this does not increase muscle development. Do not forget we do weight training, no weightlifting. If the loads are too heavy, it is certain that one is more vulnerable to injury because such charges inflict inordinate stress to the various body structures and are particularly difficult to control. Train effectively in bodybuilding is increasing progressively load for each exercise, but not to the point where fewer reps than what is required because of the increase. If you can not perform enough reps is that you took too heavy. If you find that you can not perform your sets with strict technique, it is also a sign that the weight for your exercise is excessive.
Fitness mistakes #5: You train too much
It’s paradoxical: spend too much time in your gym can really keep you away from your goals. You heard right!
Shorten your workouts is one of the best ways to control cortisol levels in your body, a catabolic hormone that breaks down tissue. In response to stress, the body releases cortisol, and has been shown to workouts less than 45 to 60 minutes can be prevented that too much cortisol is released in your body. You can actually make a good workout in 30 to 45 minutes. Just to have an effective program before starting your workouts. A concentrated and relatively short session will tire you less.
In bodybuilding, success is the result of intense and short sessions separated enough time to rest and have a muscle recovery. It stimulates the development of muscles when you train, but they grow during your rest. It is often said that one can train hard and train long, but not both at once. If your workouts are too long, you probably do not train at your best. Long and frequent sessions prevent proper muscles recovery and if you train regularly when you are tired, you increase the risk of:
– serious injury (a sudden incident causing trauma)
– suffer problems chronic that locate due to prolonged wear
To avoid draining the reserves of your body and if you want best positive results for each resistance exercise, consider reducing your 3-4 sessions per week and not to make them last more one hour. After a tiring session,
you must feel aches, generally for one or two days. But if they are very painful and they persist for too long, it is likely that you have too forced. you must temporarily reduce the frequency or volume of training sessions to recover completely.
Fitness mistakes #6: You don’t watch your diet
The more stress you deal to your body during the workout, the more you must be vigilant in terms of food needs to support your efforts. Nutritional deficiencies that are not apparent in everyday life can occur when you embarks on an intense program of weight training, and this is especially true in the calorie restriction period to lose weight. When you eat less in order to remove the fat, it is very easy to cause deficiencies that can weaken the body and reduce recovery capabilities after good workouts. When you start a dry period, a common problem is a lack of carbohydrate calories needed for intense workouts. This not only reduces the intensity of the sessions and slows recovery, but the effect of too much carbohydrate diets is that the body starts to increase the metabolism of lean tissue to provide energy. To prevent this, avoid strict diets during periods where you train with heavier loads.
Fitness mistakes #7: You don’t warm-up / stretch properly
The warm-up is part of your training: it is better to do one serie of work in less than a workout without proper warm-up!
Before attacking your training, it is essential to warm your muscles, even if it’s not the most exciting moment. This is to raise body temperature and prepare your muscles to work, to avoid injury. For 1h workout, count 10 minutes warm-up, with simple movements: do some jumping jacks, some crunches, request your joints with large movements.
Warm-up’s role is to prepare the body to your workout stress. This is a transition between a state of rest and the effort “intense”. Physiologically, increasing your central temperature as well as our muscle one, you are more able to achieve expected performance. First, the loss of muscle stiffness and the increase in muscle and joint mobility prevent the risk of injury. Increasing muscle temperature also allows an increase in speed and force of contraction of our muscles by acting on the transmission of nerve impulses, on the enzymes responsible for muscle contraction and obviously on the muscle itself . It helps to prepare cardiopulmonary and vascular systems to the effort by increasing our consumption of oxygen, our heart rate and our breathing rate. All these effects are mainly related to the temperature increase. You should warm up gradually to make you safe from a malfunction of the body after too sudden rise in temperature. This is also one of the effects of warming than intervening on thermoregulation in order to avoid potential problems. In addition to these effects, the warm-up is also preparing your body psychologically (concentration, visualization) and technically (nervously, repetitive movements) to the effort.
A common approach is to use the “pyramid technique,” ie start each year with a light load and do high reps, then gradually increase the load and do fewer reps with each successive series: thus has time ‘heat up specific areas of the body that will be exercised.
Any stretching program that increases flexibility is good for you general level of fitness and health. But in terms of weight, it must be executed in order to provide a particular benefit for a particular exercise. In bodybuilding, the best stretches are to make repetitions with light loads and full amplitude versus the planned exercises. You do not get the same benefit by doing stretching exercises for the entire body. The injuries of the muscles, joints and connective tissue commonly occur at maximum range of motion, when the muscle has reached its greatest degree of extension. This can easily happen when you train with heavy loads because the momentum it creates helps to go beyond the normal range and comfort of a particular exercise. We can reduce this risk by remaining vigilant in terms of technology, but also stretching (as part of the warm-up) regions involved.