Common Bodybuilding Mistakes That Are Stifling Your Progress

There are articles and books on how to build muscle and get into shape, but for the most part these all focus on what you should be doing and on the good advice on how to get into shape. The problem then is that you can follow all this advice closely, but still be doing one or two things wrong that slow down or even prevent progress. In short you need to know what not to do as well as what to do, and you need to learn from the mistakes of others. Here we will look at some of the most common mistakes people make when they’re trying to build muscle, at why they are so serious, and at how you can avoid it happening to you. Read on…

Not Getting Enough Sleep

Many people don’t realise the highly important role of sleep when they’re working out. This is a big mistake however as actually sleep is completely crucial for muscle growth. That’s because we need to repair the microtears that form in our muscles in order for them to grow, and the way to do this is by getting sleep which puts our body in an anabolic sleep. The more you workout, the more you must sleep.

Not Training Hard Enough

This is a very common mistake people make where they simply don’t put enough effort into the workouts they do. This is not helped by a lot of articles which tell people they don’t need to be hurting or that they don’t need to make it unpleasant. Unfortunately the reality is that it kind of does have to hurt at least a bit because that’s how you know you’re making microtears.

Sticking to One Plan

If you’re one of those people who goes into the gym holding a piece of paper that says every workout you’re going to do on it then you aren’t doing yourself any favors. The problem here is that if you’re sticking to the same program then you aren’t getting enough variation in your training, and you’ll find yourself waiting around for too long as well waiting for a particular machine.

Doing Too Much CV

If you’re trying to grow in muscle rather than just burning fat then there comes a point where running on the treadmill becomes counter productive. This is because you are likely to start burning muscle as well as fat which will actually cause your muscle to somewhat shrink. In fact too rigorous a bodybuilding program can do this too, so think slow and heavy movements and low numbers of reps, not hard and fast training if it’s muscle growth you want.

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The Right Ways To Burn Belly Fat: Diet and Exercise

Many individuals wish they could have effective ways to burn belly fat. With so many scams on the Internet and television, it can be hard to know what works and what does not. While certain commercials may insist that you can burn belly fat fast without diet and exercise, this is unfortunately not true. The most effective way to get rid of accumulated abdominal fat is through diet, exercise, and by eating foods that burn belly fat.

Some individuals attempt to get in shape by doing countless sit-ups every day. While this will help develop your abdominal muscles, it will not necessarily burn fat. You need a comprehensive exercise program that incorporates resistance and cardio training. This is because it is impossible to train only one area of the body.

A cardio workout will raise your heart rate and will influence your breathing. You may feel like you have to take deeper and more frequent breaths. Some examples of cardio workouts are dance, martial arts, and hiking. Activities such as these should be done five days a week, for at least half an hour.

Resistance training or weight lifting taxes the muscles, which allows them to get stronger and to bulk up. This sort of training can be done with weights or resistance bands. Traditional workouts like push-ups or chin-ups work as well. When it comes to this type of training, it is important to switch between your upper and lower body. Muscles need time to repair between sessions, otherwise injury and fatigue can occur.

Diet is another facet of weight loss and is needed in order to burn belly fat. Examples of foods that burn belly fat include lean proteins, leafy greens, and fiber. Avoid fatty or sugary foods like ice cream, cake, and beef. You must use all these methods to truly get rid of belly fat.

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How to Make Exercise Work

Whether you are working out to lose weight or simply to be healthier, it is sometimes hard to create results.  This problem can be a product of slow metabolism, not enough workouts, or even too many workouts!  However, the “no result” problem can be combated but will take time.  There are numerous tactics you can use in order to see the effects of exercise.

First of all, it’s necessary to understand that just because you work out regularly doesn’t mean your body can handle unhealthy food.  Of course you are burning extra calories but if you are expecting to see weight loss or larger muscles, you have to have a healthy diet.  Protein and carbohydrates are two specific nutrients that you absolutely need if you’re going to exercise.  Without them, your body will not have enough energy to do what it needs to do, like burn calories and build muscles.  Lean meats and whole grains are where you should be obtaining these nutrients from.

Results will appear quicker if you work out at high intensities for a short amount of time.  30-40 minutes is the perfect amount of time to exercise.  Working out at a high intensity after building up endurance will benefit your body because more calories will burn, muscles will be worked harder, and your endurance will continue to increase.  However, if you are looking to mainly burn fat, low intensity work outs may work the best.  At high intensities your body is mainly burning carbohydrates where as fat is burned during low intensity work outs.

You will not see results if you don’t keep yourself hydrated.  Water is essential in everyone’s diet, especially when they exercise.  If you think drinking 8 cups of water before a work out will work, you’re wrong.  It takes a while for the body to actually absorb the water (into your muscles, for example!) and will not benefit you immediately before a work out.

Try to fit strength training into your work out routines.  Cardio does help increase muscle mass, but not as much as strength training does.  Every time you lift weights, aim to increase the pounds you lift even if it’s just a few pounds.  If you’re lifting the same amount over and over again, your muscles will get used to it and will stop changing eventually.  Lifting weights also burns calories, especially if you lift them after a cardio work out!

In many instances, people quit working out.  They get bored, don’t have enough time, or lose motivation because they just aren’t seeing results.  To avoid boredom, switch your work outs.  Go on a walk/run outside one day and use an elliptical machine the next.  Take a class at your local gym or invest in some work out videos that you can do in your own home.  Experiment with biking, rollerblades, skateboards, jump ropes—anything you can find!  Try out a sport like basketball, soccer, baseball or football.  There are many, many options for exercise.  It is extremely hard to fit exercise in a busy schedule, especially when you are tired.  To combat this, think about your schedule at the beginning of each week. Write down any possible open time that you can exercise, even if it’s only for 20 minutes.  This will help you plan and stick to your routine if you tell yourself ahead of time that you’re going to do it.  If being tired is a problem, think of how you’re going to feel post-workout.  If you want to quit because of a lack of results, don’t give up!  It does take time, and if you are doing everything right then you will see the effects sooner or later.

Brianna Elliott is a student at the University of Wisconsin – Stout and a regular contributor at ProbioticSmart.com and PSCLife.com – a leading retailer of ThreeLac and Align Digestive Care.

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The Top Exercises Out There For Getting Fit

Many Americans find it difficult to fit in exercise routines within their daily regime. However, what many fail to recognize is that there are a vast majority of exercise programs that give the power boost needed while burning fat, building and toning muscles. Exercising also reduces your risk of fatal heart disease. But there are many things that can be incorporated in your daily routine to exercise. Small changes such as parking further away when shopping will help.

However, most fitness routines can be performed in as less as 20 minutes, but true results won’t happen unless there is at least 40-60 minutes of cardio included 3-5 days a week. Some of the most powerful exercises to getting fit include zumba, swimming, bicycling, stair climbing, elliptical and circuit training.

Zumba

Zumba is an exercise routine that incorporates cardio training and aerobic moves, inspired by Latin-dance rhythms. This is a dance exercise practice offering a total body workout. Zumba classes are very popular and widely known in many women’s gyms. The dance program requires high intensity moves, burning close to 1000 calories per hour.

Swimming

Swimming is a great cardio exercise that truly incorporates every muscle in your body. Freestyle swimming for one hour can burn up to 800 calories of stored fat. Swimming on a regular basis builds cardio endurance, muscle strength and your overall level of fitness.

Bicycling

If limited to indoor use, bicycling is a great workout burning close to 500 calories. If increasing the speed, bicyclers can burn nearly 1000 calories. This is often a preferred method of cardio given that many can sit down and enjoy their favorite television show while shedding the pounds.

Stair Climbing

If wanting to give your legs a workout, specifically targeting your quadriceps and the buttocks, try stair climbing. This routine allows you to burn up to 400 calories in 60 minutes. The exercise offers both aerobic and anaerobic benefits.

Elliptical

Similar to bicycling, elliptical burning is performed indoors and is great while working out to your favorite TV show. Elliptical training helps in building strong muscles with varied routines concentrating on your legs and arms. This exercise can burn nearly 600 calories in one hour.

Circuit Training

Circuit training allows you to perform one exercise for a short time period, immediately following another exercise focusing on a different body part. It’s ideal for cardio and strength training, as well as muscular endurance. Expect to burn about 600 calories within 60 minutes.

 

Lorna Horne is a freelance blogger who provides helpful health tips and guides for the web to a Chicago gym for women.

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Get a Magnetic Rowing Machine for a low Impact Workout

Rowing is a great workout, and many of the individuals who partake in this activity are the fittest around. Rowing a boat through water is one option to get a full body low impact workout, but why go out into the elements for a good workout when you can have a rowing machine in your home. These machines are designed to mimic the movement of a boat’s oars to provide you with a full body, intense workout session.

Beginners to a rowing machine workout are likely to benefit more from using a magnetic rowing machine rather than some of the other types. There machines that use air resistance, water resistance, or piston resistance systems. However, an electromagnetic resistance system provides the smoothest operation and workout, and allows for the ability to adjust resistance levels as you work out.

The ability to adjust resistance is one of its main benefits because other machines do not allow this customization. For example, the air rowing machines most used by Olympic athletes to train in the off season, increase resistance as you increase speed. This may be the most authentic operation, but it is not likely to be beneficial to someone just starting out.

The only potential drawback of an electromagnetic machine is the fact that you would need a dedicated area to store these home gym machines. If you already have a workout area or room, this would not be a problem. However, other models allow for easy storage because of their ability to be folded and stored out of the way.

There are many different models and price points to consider. You should find a machine to fit your budget, but it is usually best to avoid the least expensive machine that you can find. Shopping online can usually be a better option than in stores. You can sometimes find a bargain on high quality home gym machines by comparison shopping online

Consistently using a rowing machine can help you drop pounds and build muscle by providing a total body workout with very little impact on your joints. Make sure to find the best magnetic rowing machine for you and get started meeting your fitness goals.

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Sensible Ways To Lose Stubborn Belly Fat

Do you need to lose belly fat? As we grow older,we lose muscle tone if something isn’t done. Over forty years of age, you are more inclined to lose muscle. Belly fat can be a health hazard though it may not seem like a big deal to carry around some extra weight. Some conditions linked to having a beer belly are sleep apnea( when breathing stops a few seconds in your sleep), diabetes, stroke, heart disease, and high cholesterol. A measurement of you hip and waist ration will tell if you need to lose stubborn belly fat. The waist measurement should be smaller than t eh hip measurement. If your waist measures more than your hips, here are some tips to remove excess fat.

The first thing to do is change your diet. Junk foods like sodas and chips are empty calories that contribute to weight gain. Making small adjustments in your diet will reduce your caloric intake. Exchanging sodas with water saves 150 calories. A small apple contains about 80 calories which is half of the amount in chips or candy bars. Increase fiber intake. Increasing fiber fights constipation and bloating which is another cause of weight gain.Fiber is found in fruits, vegetables, and whole grains. Don’t skip meals. Skipping meals will not help you lose beer belly. You will only feel hungrier later and more likely eat the wrong foods.

If you want to lose stubborn belly fat, exercise is a must. You don’t need a gym membership. It is recommended you get 30 minutes of aerobic exercise at least three days a week. You can break this down into three segments of ten minutes each. If you are out of shape, start with fifteen minutes and gradually increase time.

There is no quick fix to lose belly fat. It takes some dedication and life style changes to achieve the results you want.

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