Controlling Mistakes: Important Advice for Gaining Muscle
When you are trying to build muscle, there is a lot of conflicting advice out there. You may not know where to get started.
Sometimes it is easier to start with what not to do and go from there. Here are some things that will sabotage your efforts to build muscle:
1. Paying too much for a gym membership.
According to gyms, their equipment ? fancy, shiny computerized and hydraulic machines ? are the only way to build muscle safely and effectively. Before you buy into that line and into an expensive membership, consider that the exercise can do at home is low-cost and high-effect. Save yourself some money, and work out at 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. Doing the Same Workout All the Time
When you start working out, you may see results and be so happy that you stick with the same routine. After all, it worked, didn't it?
Doing the same exercises all the time doesn't challenge your body. In fact, your body becomes so efficient at performing the moves that it works less hard. Your muscles will not be challenged enough.
When your body becomes used to doing the same workouts, it needs to use fewer calories. To avoid this problem, don't let your exercise routine become too routine. Add some variation and/or intensity into your sessions. This has two benefits: one, you continue to build muscle, and two, you don't get bored.
3. Concentrating solely on strength training.
You may think that if you want to build muscle, you restrict your exercise routine to weight training. This does not work. If you want to build muscle, you have to add cardio.
We all know that cardio can help you burn fat. For muscle builders, it also helps the body rest and recover from weight training. To get the best results, do intervals of high intensity cardio for about twenty minutes right after your weight training session.
4. Exercising too much.
Working out everyday can also hurt your muscle building efforts. Since muscle repairs itself and develops during rest periods, it is vital to build some into your workout routine. Two or three rest days per week should be sufficient to allow your muscles to do their work.
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.
Not eating properly is a big reason why many people fail to build muscle. Food is necessary for your body's health and to put it into optimum muscle building mode.
Especially important is protein, which is essential to muscle building. Make sure you get plenty of lean meat, poultry, eggs, and dairy in your diet, and eat a protein snack within thirty minutes of your workouts.
6. Quitting.
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.
If you feel discouraged at your progress thus far, it is a good time to look at your routine. What can you do to change it? Should you add some intensity? Are you resting enough? Do you use supersets or compound moves? It may be that you simply need to stick with it a little longer in order to start seeing results.
Either way, quitting won't give you the body you want. Keep up with your efforts; if it is not working, then by all means change something. Just don't give up. - 17274
Sometimes it is easier to start with what not to do and go from there. Here are some things that will sabotage your efforts to build muscle:
1. Paying too much for a gym membership.
According to gyms, their equipment ? fancy, shiny computerized and hydraulic machines ? are the only way to build muscle safely and effectively. Before you buy into that line and into an expensive membership, consider that the exercise can do at home is low-cost and high-effect. Save yourself some money, and work out at 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. Doing the Same Workout All the Time
When you start working out, you may see results and be so happy that you stick with the same routine. After all, it worked, didn't it?
Doing the same exercises all the time doesn't challenge your body. In fact, your body becomes so efficient at performing the moves that it works less hard. Your muscles will not be challenged enough.
When your body becomes used to doing the same workouts, it needs to use fewer calories. To avoid this problem, don't let your exercise routine become too routine. Add some variation and/or intensity into your sessions. This has two benefits: one, you continue to build muscle, and two, you don't get bored.
3. Concentrating solely on strength training.
You may think that if you want to build muscle, you restrict your exercise routine to weight training. This does not work. If you want to build muscle, you have to add cardio.
We all know that cardio can help you burn fat. For muscle builders, it also helps the body rest and recover from weight training. To get the best results, do intervals of high intensity cardio for about twenty minutes right after your weight training session.
4. Exercising too much.
Working out everyday can also hurt your muscle building efforts. Since muscle repairs itself and develops during rest periods, it is vital to build some into your workout routine. Two or three rest days per week should be sufficient to allow your muscles to do their work.
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.
Not eating properly is a big reason why many people fail to build muscle. Food is necessary for your body's health and to put it into optimum muscle building mode.
Especially important is protein, which is essential to muscle building. Make sure you get plenty of lean meat, poultry, eggs, and dairy in your diet, and eat a protein snack within thirty minutes of your workouts.
6. Quitting.
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.
If you feel discouraged at your progress thus far, it is a good time to look at your routine. What can you do to change it? Should you add some intensity? Are you resting enough? Do you use supersets or compound moves? It may be that you simply need to stick with it a little longer in order to start seeing results.
Either way, quitting won't give you the body you want. Keep up with your efforts; if it is not working, then by all means change something. Just don't give up. - 17274
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