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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10 Secrets to Optimizing Your Exercise Plan

Keeping up with your exercise routine is more than just having the right motivation. In fact, this might only conquer half the battle. If you are having a hard time achieving your exercise goals on time, keep in mind these tips the next time when a situation threatens to veer you out of your path.

Gym Free-weights Area Category:Gyms_and_Health...

Gym Free-weights Area Category:Gyms_and_Health_Clubs (Photo credit: Wikipedia)

  1. Know your body.

Before anything else, you need to assess you body. Go to a local clinic or take some fitness tests so you have an idea on the current state of your body. From here, picking out your goals along with the exercise routines should be easier.

  1. Book yourself.

The people around you might not understand why exercise is very important for you but do not be wavered and still keep this as a priority. Place this in your datebook so you can always that you have a prior commitment if someone attempts to take this time away from you.

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Physical Fitness for Senior Citizens

The baby boomers are the largest generation in our history.  As they start to turn to senior citizens, talking the important steps to maintain their health will become more and more important.

Doctor Parking (Photo credits: www.myparkingsign.com)

So to help those who are turning 65…or who have already done so…I wanted to put some simple to follow steps together so that those who wish can regain their strength and vitality.

Step 1: Get a thorough physical exam from your physician.  You need an honest appraisal of your health with your doctor to determine what your current condition is.  From this, you will learn not only what you current medical condition is [ie: if you are diabetic, high blood pressure, need to lose weight, etc…] but also have a conversation with your doctor to find out some of the weight loss tips you will need to follow in order to get in shape.

Step 2:  I am going to recommend the best overall exercise you can do…WALKING!  Why would I say so…because walking:

  • Can be done anywhere
  • Is free to do
  • Anyone can do it
  • No special equipment needed

And so long as you do it long enough…30 minutes at least…and strenuously enough…aiming to reach a 4.0 mph pace…this is one of the best workouts you could consider.

Step 3: Perhaps the biggest misnomer about exercise is that it has to involve ‘working out.’  Just because you are not sweating in a gym doesn’t mean that you aren’t exercising.  Here are a few ideas…

  • Playing with your grandchildren
  • Washing your car
  • Home remodeling
  • Dancing
  • Gardening
  • Yard work

All of these will get your heartbeat up without you going to the gym.

Step 4: Strength training-The best way to build muscle, lose weight, maintain strong bones, ward off osteoporosis and fight off the effects of age is by strength training.  Now, men won’t have the problem that women will have with that.  But just think about things this way…

The key to losing weight and regaining your health is to increase your metabolism so that your burns more calories when you are not working out.  And the only way to effectively do, as I said, this is to speed up your metabolism.  To do this is a natural and holistic fashion; there is one way to accomplish this…to add muscle to your frame.

In addition, for women strength training has the added benefit of strengthening bones so that the effects of ailments such as osteoporosis can be lessened or eliminated.

Now, I am not suggesting to anyone here that they have to start lifting heavy weights or compete in the World’s Strongest Man competition.  Quite the contrary, I am suggesting that you develop the discipline to do 20-30 minutes of resistance band and body weight workouts…from home…2-3 days a week.  Done properly, if you do resistance band exercises from home you will be able to obtain the same workout without having to go to the gym.

Step 5: Yoga…this one the guys will resist, but don’t knock it until you have tried it.  Yoga increases strength, flexibility and endurance.  And because it is a very low impact workout it is great for people with joint problems.

Step 6: Explore other avenues of cardiovascular endurance.  If you are bored with walking…especially if you do it on the treadmill at the gym…here are a few alternatives for you.

  • Elliptical machine [cross country skiing]
  • Step machine
  • Swimming
  • Step aerobics
  • Kickboxing
  • Rowing machine, etc…

There are plenty of options for you to choose from to get your heartbeat up.  The choice is up to you.  Find something you enjoy to do and start moving.

Step 7: Eating right.  I will mention it here even though your doctor probably talked to you about changing your diet and adding less processed foods at your physical.  Make sure to listen to your doctor’s recommendations regarding your intake of sugar and salt, as well as saturated fat that can raise your cholesterol.

About the author:

Tony Rovere is an advocate for senior citizens and elder health issues having to deal with the complexities of the Medicaid process following his mother’s heart attack.

He now shares his insights on care giving and senior issues on his blog, StuffSeniorsNeed, which was created to help senior citizens and baby boomers who have become caregivers.

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5 Reasons Strength Training is Important for Everyone

When people contemplate the art of strength training, they think of body builders. The truth is though strength training is beneficial for everyone. It doesn’t matter if you’re in your 20s or 80s. The simple act of lifting small weights or doing body-weight exercises can have numerous benefits. Whether you want to protect your bones from osteoporosis or burn calories more efficiently, strength training can do wonders. Here are just five reasons strength training is important for everyone.

Bone Protection

There are two ways strength training can protect your bones. First of all, strength training is said to make your bones stronger. Another reasons is that building muscle can protect your bones during an injury. This is especially real when you’re older in age and suffer from osteoporosis disease. Having muscle can mean the difference between a few bruises or a broken hip.

Natural Fat Burner

Think of your muscles as an engine that needs fuel. That fuel comes form calories consumed. When you have more muscles, your body is able to burn more calories. Anyone that wants to lose weight or maintain their weight should definitely make strength training part of their routine.

Offers Better Focus

As we get older, it can be harder to concentrate. There have been studies done that suggest a strength training routine may help senior citizens to stay better focused.

Muscle Loss Prevention

We have a choice as we age. We can sit back and watch our health decline or we can do something about it. When it comes to our muscles, regular strength training is essential because it prevents muscle loss. In other words, muscles are something that will lose if you don’t take action.

More Energy

Last, but not least, those that practice regular strength training have more energy and aren’t as easily fatigued. This is a wonderful benefit whether you’re in your 20s or 80s. After all, who couldn’t use additional levels of energy? Best of all though is that this is a natural energy boost and is beneficial in so many other areas.

Strength training is a wonderful form of exercise that has several benefits. Best of all, strength training can be low impact. You don’t need 25 pound dumbbells in order to train your muscles. In fact, those that simply hope to tone their muscles need to focus on smaller weights with more reps or even using your own body weight. And remember, if you don’t use your muscles, you will lose them. Start a strength training regime now to get your muscles in shape and your body toned.

About the Author: Mabel Hickingbotham loves exercising and stresses the importance of strength training in any routine. Many people just want to know how to get ripped fast, which is fine for some, but many others need to learn how to move from an out-of-shape body to one that is carefully cared for. Take your time and you’ll soon be healthier than ever.

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The Top Foods for a Leaner Body

Weight Loss Goal

Certain foods are more effective than others in their ability to help an individual achieve a leaner and healthier body. Those who have set a weight loss goal, or who are hoping to fit into a favorite dress by summer will find that including specific foods will help them reach their desired weight quickly. Those seeking to shed pounds may wish to consider the following foods:

Pulses and Legumes

Pulses and Legumes are high in protein, iron and fiber. They are also low in fat, which makes them ideal for those who are attempting to build a healthy, lean body. One should eat pulses and beans each day as part of a healthy weight loss plan.

Oats

Oats are considered a wonder food by many dieticians and nutritionists because they allow a person to feel full for a longer duration. This is due to the fact that oats contain high soluble fiber. Eating a bowl of oats for breakfast can help almost anyone to begin shedding excess pounds.

Fat Free Dairy

Fat free dairy foods contain significantly less fat than products made from full-fat cream. Such foods are also high in calcium which helps to speed weight loss.

Whole Grains

Whole grain carbohydrates are considered a healthy starch because their fiber content quells the appetite and also helps one to keep off pounds that were previously shed.

Fish and Lean Meats

Lean meats and fish are better options than red meats because they are higher in protein and lower in fat. This enables dieters to lose body fat and acquire strong muscles.

Vegetables and Fruits

Snacking between meals on vegetables and fruits is an excellent way to stay fit and trim. Those who are attempting to lose weight should make an effort to keep their pantry well-stocked with such foods.

Protein Bars

Protein is one of the most important factors with regard to the building of lean muscle. In addition, it speeds the burning of excess fat. Therefore, high protein bars make an ideal snack for almost any dieter. They keep cravings at bay and create a feeling of fullness.

Including the aforementioned foods in a suitable eating plan will help almost anyone to maintain a healthy weight. It is also important to do the best cardio exercise to lose weight at least three times a week in addition to adhering to a healthy diet. Most eliptical machines will give you a great workout.

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Warming Up for Gym Sports

Playing a gym sport could be exciting and fun, but we should be aware that in any sport, we should also remember that injuries may occur. Warming up is an essential part of any overall workout or any game. Proper warm-up gets your blood pumping to your muscle tissue and joints as well as increases your metabolic rate in preparation for an intense activity. Warming up doesn’t really take too much time, it only takes around 5 – 10 minutes just to keep yourself safe.

Warming up for a gym sport can be done in many ways. One is through the use of home gym machines. A usual warm-up involves cardio exercises and home gym machines such as a stationary bike or a treadmill can provide you those services. Exercises on these machines such as walking briskly, jogging or biking increases your heart rate and breaks a sweat, although you must also keep the intensity to a minimum to avoid injury.

If workout machines are not available, you can also use simple cheap equipment that can help you warm up, a jump rope would be a good choice. Jump ropes are very effective for warm-ups but if in high intensity, it becomes a workout. While spinning the rope using your wrist, you should use different footwork such as keeping your two feet together, one foot at a time, raising a knee or maybe moving your two feet from side to side. A gym ball is also a great choice for the upper and lower-body muscles and for cardio workouts.

If none of the above mentions are not available for a gym sport warm-up, you can be resourceful by using your own body. Jumping jacks is a great way of pumping up your entire body. You can start by standing up with feet apart and hands on your side. Then start jumping, raising your arms and hands above your head and bringing your feet apart double its width. Then jump again, returning to your previous position. Do at least 20 – 30 reps for two sets.

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