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Beginner's
Workout: Common Mistakes Beginner's Make
by: Dane Fletcher
Ahhh...newbies. There's nothing wrong with being a beginner - we all
have to start someplace - but being a beginner means that you have to
make a lot of mistakes in order to find your groove. And that takes a
lot of time. During that time, however, a newbie is very vulnerable.
Read: It's just as easy to learn what it is to be "correct" as it is to
learn what is "incorrect", and that's the problem!
Here is a list of common mistakes the beginner's make and remedies that
follow: |
1.
Training too long - It's easy to be enthusiastic in the gym. We've all
been there. Once you start to see even the tiniest result, you want to
be in there for hours on end trying to force more. But this is a big
mistake. Training too long is not only overtraining, it's also draining
mentally. Putting yourself in overload mode isn't the way to longevity.
Besides, training too long exhausts you for the next workout.
REMEDY: Limit yourself to 30 - 45 minutes no matter what. You'll find
that you can get everything in you need and you'll walk out having
accomplished just enough
2. Training too often - Training too often is about like training too
long. The difference is, training too often means that you never
recover. So, in effect, it's almost better to train too long in one
session, than to train too often throughout the course of a week. Some
newbies think that training 5-6 days a week is okay. We don't! Training
that often as a beginner only sets you up for burnout and diminishing
results. Once the honeymoon period of quick gains is over, you'll be
disappointed with the muscle you end up losing by training too often.
REMEDY: Limit yourself to 4 workouts - Monday, Tuesday, Thursday and
Friday is a great beginner's routine, because it means that you train 2
days on/ 1 day off, then 2 days on/ 2 days off. It's adequate rest and
you'll make better gains.
3. Not training intensely enough - Intensity is an elusive thing to
most newbies because it's hard to understand what intense means.
Intensity simply means that you are focused, using adequately heavy
weights, are really putting your all into each repetition, and that you
are engaged mentally with a "mind/ muscle" connection. Going into the
gym and chatting while you lift, or having noodle arms as you hoist a
weight up and down will net nothing! REMEDY: Think like a pro
bodybuilder might think when he lifts. (Watch one and see what we mean)
You'll make incredibly better gains.
4. Not getting enough sleep - Sleep is crucial to recovery and to
repairing what you tore down in the gym that day. Sleep cures all and
is the body's way of making all things right. Plus, when you sleep, you
release growth hormone and other muscle building hormones that aid your
body in rebuilding what you tore down, only to make it that much
better. Fail to get sleep and you fail to grow. It's that simple!
REMEDY: Turn off the TV, put down the book and, dare we say, roll away
from that beautiful babe you sleep next to, and get 8 hours a night at
a minimum!
5. Neglecting particular body parts - Training favorites is a common
mistake. We know how fun it is to train a genetically crazy body part
that came to you naturally. It's fun to see how freaky you can get it.
But doing that only makes the imbalances in your physique even more
glaring. It means that you are ignoring your weaknesses and becoming
stronger in areas that don't need your help. REMEDY: Train your weak
body parts first in your workouts. Get them out of the way and give
them your full energy and intensity. That way, when you get to those
freaky biceps you love so much, you'll have just enough left to
maintain them while you bring those lagging parts up from the rear.
6. Using weights that are too heavy - Training heavy before your time
is a big mistake. Don't confuse intensity with the practice of using
heavy weights that are too heavy for you in your current state of
development. Use only a heavy enough weight to ensure that 8 reps is
arduous. Using more than that is ridiculous and pointless because
you'll only lose the ability to apply proper form. REMEDY: Write your
weights down - not only after you use them, but make a plan before so
that you know what you have used and what you are going to use. This
way, you keep that "macho" attitude at bay and do what's right for your
physique.
7. Using improper form - Study proper form! We can't stress this
enough. As we said, it's just as easy to learn what is wrong as it is
to learn what is right. Use this time to learn everything correctly. To
ensure that you do, have someone experienced check out your form from
time to time. Be open to hearing what you need to hear in order to
succeed, not be right! REMEDY: Study magazines, books, and live action
in the gym. Check with people in the know occasionally to ensure that
you are doing things correctly.
8. Not eating enough food - Undereating is just as bad as overeating -
probably worse. That's because your body needs to be fed, and fed well,
following workouts and in between. Protein is key, but so is
carbohydrate and moderate fat. Eating well, and semi-clean, is key to
your success. If your body doesn't get enough calories, it means that
it has no energy to work with in order to build up the body or make
repairs. REMEDY: Schedule meals throughout the day at certain times and
stick to it. Cook certain foods ahead of time and keep them handy so
that you always have something in your hand - particularly if eating is
a difficult endeavor for you.
9. Doing the same workouts - Doing the same thing over and over and
over again, week in and week out, is one of the biggest mistakes a
newbie can make. Sure, the "why fix it if it isn't broke" credo is
important, but once you've been doing something successfully for
awhile, the body will become accustomed to it and not be forced to
produce as many results. That's why it's crucial to change up fairly
often, even if something is still working moderately well. REMEDY:
Schedule 4-6 week intervals with a given routine and then change it to
something different, like clockwork.
10. Not drinking enough water - Water is the hinge pin to maintaining a
healthy, lean body. Water rids the body of impurities, such as lactic
acid built up during exercise, and flushes it out so that repair and
recovery can occur. Fail to take this important step and, believe it or
not, your results will be better than average. REMEDY: If you just
can't force yourself to drink water as you should, then add a little
Crystal Light or other non-sugar flavoring to your water and sip a
gallon jug all throughout the day.
About The
Author
Dane Fletcher is THE Training Authority
and writes exclusively for http://GetAnabolics.com, a leading provider
of Bodybuilding Supplements and alternatives to Steroids. For more
information, please http://www.steroidpimp.com.
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