Containing Mistakes: Valuable Advice for Building Muscle
If you are undertaking a muscle building regime, there is a lot of information out there to help you get started. The problem is that there is so much information, and often conflicting advice, that you may not know how to start.
There is more than one way to build muscle, more than one exercise that works, but there are also many things that can hurt your efforts to build muscle. Let's take a look at some things to avoid.
1. Buying overpriced gym memberships.
If you are considering a gym membership, it may be much better for you to save yourself the expense. While gyms tout their stack-pulley, computerized, or hydraulic machines as much more effective and safe than free weights, the best workouts are the low-tech, low-cost ones that you can do in the comfort of your own home.
In the privacy of your own home, you can workout with moves like squats and lunges, which require absolutely no equipment, or with free weights, which are relatively cheap. The best equipment is your body, some free weights, and hard work.
2. Not changing your workout.
It is easy to see results immediately after starting a muscle building program. Be careful of becoming complacent, however. It may not work as well as you progress.
Your body is a remarkably efficient machine: doing the same workout causes your body to become used to it. It is much less work to execute moves you've done over and over. Once that happens, it uses fewer calories to complete the exercises, making the workout much less effective.
Therefore, doing the same workout routine causes your body to burn much fewer calories. Add some variation. Up the intensity. Never let your body get used to anything ? it needs constant challenges. The upside is that you won't get bored with your exercise routine.
3. Ignoring Cardio
Some people who are trying to build muscle focus exclusively on weight training. While this is obviously important, they are ignoring an integral part of success: cardio.
Cardio has multiple advantages, including preventing your body from gaining fat and helping your body recover from rigorous weight training. To get the maximum benefit from your cardio, do it immediately after your weight training session when your body is primed for fat burning. Also, limit it to high intensity intervals totaling no more than twenty minutes.
4. Exercising too much.
Taking breaks from your training regimen is vital because muscle repairs itself and grows during these rest periods. Training four or five days a week is optimal, because it allows days off to recuperate.
Another mistake novices make is working the same muscles day after day. Instead, try alternating the muscle groups so they don't become injured or fatigued. You can work on your abs and legs one day and your chest, back, and arms another. Let your muscles have the appropriate rest so they can build muscle for you.
5. Not paying attention to what you eat.
Food is fuel, and many people who fail when building muscle do so because they are not adequately fueling their body. To put your body into muscle building mode, eat properly.
Make sure that you are getting plenty of protein. This nutrient, which is found in lean meat, poultry, eggs, and dairy, is a key to muscle growth. Try eating a protein snack after your workouts to maximize their effect.
6. Giving Up
Quitting is the biggest mistake you can make when trying to build muscle. If you have been working out and not seeing results, it is tempting to stop. Your body might just take longer to build muscle than others.
There are several things you can do if you notice your efforts are stagnating: look at your fitness routine to see if there is anything you can change. Look at your diet to see if you are eating properly. If your body just takes more time to build muscle, giving up will be a great loss.
Whatever the cause of your stagnation, don't quit. If something is not working, change it. But don't stop; it will only put you back where you started and you won't have the body you want. - 17274
There is more than one way to build muscle, more than one exercise that works, but there are also many things that can hurt your efforts to build muscle. Let's take a look at some things to avoid.
1. Buying overpriced gym memberships.
If you are considering a gym membership, it may be much better for you to save yourself the expense. While gyms tout their stack-pulley, computerized, or hydraulic machines as much more effective and safe than free weights, the best workouts are the low-tech, low-cost ones that you can do in the comfort of your own home.
In the privacy of your own home, you can workout with moves like squats and lunges, which require absolutely no equipment, or with free weights, which are relatively cheap. The best equipment is your body, some free weights, and hard work.
2. Not changing your workout.
It is easy to see results immediately after starting a muscle building program. Be careful of becoming complacent, however. It may not work as well as you progress.
Your body is a remarkably efficient machine: doing the same workout causes your body to become used to it. It is much less work to execute moves you've done over and over. Once that happens, it uses fewer calories to complete the exercises, making the workout much less effective.
Therefore, doing the same workout routine causes your body to burn much fewer calories. Add some variation. Up the intensity. Never let your body get used to anything ? it needs constant challenges. The upside is that you won't get bored with your exercise routine.
3. Ignoring Cardio
Some people who are trying to build muscle focus exclusively on weight training. While this is obviously important, they are ignoring an integral part of success: cardio.
Cardio has multiple advantages, including preventing your body from gaining fat and helping your body recover from rigorous weight training. To get the maximum benefit from your cardio, do it immediately after your weight training session when your body is primed for fat burning. Also, limit it to high intensity intervals totaling no more than twenty minutes.
4. Exercising too much.
Taking breaks from your training regimen is vital because muscle repairs itself and grows during these rest periods. Training four or five days a week is optimal, because it allows days off to recuperate.
Another mistake novices make is working the same muscles day after day. Instead, try alternating the muscle groups so they don't become injured or fatigued. You can work on your abs and legs one day and your chest, back, and arms another. Let your muscles have the appropriate rest so they can build muscle for you.
5. Not paying attention to what you eat.
Food is fuel, and many people who fail when building muscle do so because they are not adequately fueling their body. To put your body into muscle building mode, eat properly.
Make sure that you are getting plenty of protein. This nutrient, which is found in lean meat, poultry, eggs, and dairy, is a key to muscle growth. Try eating a protein snack after your workouts to maximize their effect.
6. Giving Up
Quitting is the biggest mistake you can make when trying to build muscle. If you have been working out and not seeing results, it is tempting to stop. Your body might just take longer to build muscle than others.
There are several things you can do if you notice your efforts are stagnating: look at your fitness routine to see if there is anything you can change. Look at your diet to see if you are eating properly. If your body just takes more time to build muscle, giving up will be a great loss.
Whatever the cause of your stagnation, don't quit. If something is not working, change it. But don't stop; it will only put you back where you started and you won't have the body you want. - 17274
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