13 Mistakes You Could Be Making at the Gym
This entry was posted on May 16, 2017 by Ricky Hall.
There are many things that you may be doing on accident that you really need to change in your workout schedule to get to your goals faster.
1. Not Warming Up/Stretching
Your muscles need to warm up before you hit the gym really hard. They need to be warmed up to both stretch and contract fully, so without a warm up you are making less progress in your workout. You can also suffer from strains, pulls and injuries. Simply increase your muscle’s temperature by walking a few minutes on a treadmill or doing one set of reps on the machines at a low weight. A few simple stretching exercises will also loosen your muscles before you start your strength training.
2. No Variation in the Routine
When you do the same exact routine all the time, it causes a plateau where it seems like you are not making any progress to your fitness goals. Change it up by focusing on a different set of muscles each day and don’t be afraid to try new exercises.
3. Using Machines Only
When you only use the machines at the gym, you don’t actually exercise your secondary set of muscles in each muscle group. Using free weights instead enables you to work these dormant muscles by balancing and stabilizing the weights. Start slowly and work up to the weight you would normally use on a machine. You also benefit from strengthening exercises such as pull-ups and push-ups to use your own body weight.
4. Doing Cardio before Weight Training
Why not do cardio before weight training? It’s simple. Using your energy to do cardio hampers your ability to either get leaner or gain muscle. You need to have all your energy for the weight-training portion of your workout schedule. You will also burn more fat when you do your cardio after your weight training.
5. Incorrect Form
When you don’t use the correct form for any type of exercise, you can not only hinder your progress by not strengthening your muscles properly, but you also increase your chances of hurting yourself. Don’t round your shoulders and back when you do back and shoulder exercises and use the proper form for squats and lunges where the weight is on your heels. If you bear the weight on your toes and your heels come off the floor, you are just begging for knee injuries.
6. Not Enough Intensity
When first starting a workout routine, you need to start and build up slowly so as not to injure yourself. You must use enough intensity to actually sweat and increase your heart rate or else you aren’t going to make any progress. Challenge yourself by increasing the weights in your exercises for progressive muscle growth.
7. No Rest Period
When you are working a certain group of muscles hard on one day, your body needs a rest from that particular muscle group for 4 to 7 days before working it again. If you try to work for all groups on all days, you are overtraining and you break down your body faster than you can allow it to repair itself.
The addition of a nutritional supplement such as BCAA or creatine to use as a post workout item helps muscle recovery. They help you to recover faster and be able to work for the same muscle group faster than without it.
8. Working Upper Abs before Lower Abs
The lower ab muscles are weaker, smaller and less developed than the upper ab muscles. Working the upper portion first through crunches or sit-ups zaps your energy to work the lower abs thoroughly. If you want a flat tummy and a sexy waistline, try hanging leg raises or leg raises while on a bench.
9. Too Much Cardio
We all know that cardio is a good thing, but can there be too much of a good thing? In short, yes. Your body perceives cardio to be a stressor and it reacts chemically in the same manner as it does to bad stress. It can have negative effects on your metabolism and lead to actually losing muscle. It also puts a lot of wear and tear on your body, which can lead to injuries.
10. Shying Away From Weights
Women often shy away from weights in the gym, as they fear that weight training will make them bulky and manly in appearance. This is far from the truth. Strength training with either weights or other resistance training helps to build lean muscle, maintain strength and strengthen body density and even burns fat.
11. Not Training Specifically For Their Goal
Before you begin a workout routine, you should decide exactly what your goal is that you are aiming for. Do you want to train to run a marathon, lose weight, improve your flexibility or to bulk up? Afterward, you decide on what exercises you need to incorporate in your workout to achieve your specific goal.
12. Not Hydrating Before a Workout
Even if you are mildly dehydrated before you begin your workout, it can really hinder your physical performance. Water delivers oxygen and nutrients to the muscles while you exercise, it helps to regulate your body temperature and it removes metabolic waste products that are generated through exercise.
13. Proper Sports Nutrition
The best way to get to your goals with any type of exercise or workout is to make sure your body has the fuel it needs to operate at top performance. Pre-workout supplements, such as Adenrolyn, Arginine, Hydropump and Donination help you to achieve your goals quickly.
The additional of during workout supplements such as Taurine, Creatine or BCAA can give you the extra push you need to train longer and harder and gain more lean muscle mass in short time.
Originally published at nhq.rocks on May 16, 2017.