Muscle Building – Avoid these Muscle Building Mistakes
Muscle building is not rocket science. It only takes a solid understanding of the different philosophies that surround muscle building as a whole, from building muscle for aesthetics to building muscle for power and endurance. Yet, people who’re new to the world of muscle building fall prey to several mistakes that would hinder them from getting the physique they want or even hinder them from breaking their plateaus. Let’s face it, we all make (or made) the following mistakes as first-time gym goers. Even superstars like Arnold fell for these mistakes.
So what are the things that you shouldn’t do when building muscle?
1.) Sticking with the same program – When your gym instructor gives you a program for the first time, it doesn’t mean that you have to follow it for the rest of your life. It’s not about the kind of workout you do, but what you work with. If you constantly use low weights at high reps, you’ll get nowhere. If you take the same program with the same workout, but add in periodization and overloading principle, you’ll find that your program will be a lot more effective. It doesn’t hurt to shift or cycle to another program months later.
2.) Ignoring form – Form matters a lot when you want to build muscle. People cheat in order to complete a set or rep, but this doesn’t really help them gain any muscle mass. Sure, you pressed 100kgs but if you did it at half ROM or range of motion, you’re better off with doing push-ups. Form is also critical when it comes to avoiding injury, like squatting with your toes facing forward or deadlifting with an arched back.
3.) Ignoring diet – Diet is something that’s important to proper muscle development. If you lift weights, but drink alcohol every night and eat junk food every single hour, your progress is halted. As most of the bodybuilders would say, you grow outside the gym. This means that you need to eat the right kinds of food if you really want your muscles to grow. This is also important if you are looking to get ripped or shredded.
4.) Isolation over compound – If you focus too much on isolation exercises, you won’t be making too much progress. Think of it as taking baby steps towards your goals. Rather, you should focus more on compound exercise because they work different muscle groups at the same time. Compound exercises like bench press work the chest, bicep, back, and triceps, while squats work the back, shoulder, quads, and hamstring.
When you want to build muscle the right way, you need to avoid these mistakes.
Common Cardio Exercise|Workout Mistakes On Cardio Machines
Cardio Exercise Machines – Common Cardio Workout Mistakes
Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.
However, are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?
Well, you probably are not if you are an average gym user without any personal trainers to guide you because you will probably commit common cardio machine mistakes when exercising.
We shall now examine the more popular cardio workout machines and the common mistakes people commit when using these machines for their workouts.
Common mistakes when using cardio workout machines are :-
• Step up stair climber – This is perhaps the most common mistake for not getting the most out of the step up stair climber machine. Almost invariably, everyone when exercising with this machine will rest their arms on the railing. By doing so, the railing now becomes sort of like a crutch as it will now support some of your body weight making the exercise less intensive.
• Treadmill – The treadmill is perhaps the most popular cardio workout machine in the gym. A careful observation will show that many treadmill users run with too much up and downs. This mistake will wear out the person’s ankle and knee joints over time. The correct method is to take long, smooth and purposeful strides during the exercise.
• Stationery Bike – When exercising on the stationery bike, do adjust the height of the seat to a comfortable level. I really don’t understand why many stationery bike users adjust their seats to be either too high or too low. I mean, why be uncomfortable when exercising when you can be comfortable.
When the seat is too low, it adds strain to your knees and spine. When too high, your will butt will rock from side to side. So besides not getting the best from your cardio workout on the stationery bike because your body weight will be involved when you peddle, you will also look weird. It is such a silly workout mistake right?
Another common mistake is that I often see stationery bikers reading a book when exercising. That means that they exercise at a very low intensity level. Hey, how can low intensity cardio exercises work your heart and lung effectively?
• Elliptical Trainer – This is also another bewildering common cardio workout mistake. You use the elliptical trainer to tone your body and to exercise for your cardiovascular fitness right? Then why is it I often see people who use the elliptical trainer exercising at a high speed? So what is the mistake? The mistake is that they have set the resistant level too low.
You see, if you do not puff, pant and breakout in sweat, you are not getting the best out of your cardio exercises. Is it any wonder then that people are not losing weight and not improving on their cardiovascular health even when they are doing their cardio exercises regularly?
Now that you know how to avoid these common cardio machine exercise workout mistakes, you can now head for the gym and get the best out of these exercises. In a very short time, you will see your body toning up nicely, improvement on your cardio health being felt and visibly losing excess body fat.
Muscle Building – The Benefits of Building Muscle
80% of the people who go to the gym think that muscle building revolves around aesthetic and cosmetic benefits. People who want to go to the gym will never think about the numerous health benefits of building muscle because they are too preoccupied with the thought of wanting to look like Arnold or The Rock. However, it should be noted that the number of health benefits that people can enjoy from muscle building far outweighs the various cosmetic improvements.
Before you decide to do some serious 12-to15 rep range for any workout, take the time to look at the three important health benefits of building muscle.
1.) Weight loss – According to the Mayo Clinic, building muscle can help you lose weight. Building muscle increases your body’s metabolic rate and metabolism, which translates to your body’s ability to burning calories faster. When you build muscle mass, your body requires more calories in order to support the muscle tissue, compared to fat tissue. Building muscle and improving your body’s composition will help your body burn more calories to support the muscle tissue.
2.) Improved muscular strength and endurance – It takes a lot of stamina and strength to build muscle. Your first time at the gym may not let you carry that much weight, but over time, you will progress to heavier weights. This easily translates to developing strength and endurance because it lets you the unused muscles in different parts of your body.
3.) Improved cardiovascular health and endurance – Building muscle will literally take your breath away, and lifting weights is just one of the many things that can help improve your cardiovascular endurance and health. According to the Mayo Clinic, any form of exercise or resistance training can help reduce the occurrence of chronic diseases. In this case, strength training will help reduce the chances of arthritis, obesity, diabetes, back pain, and osteoporosis. When you exert effort within a normal range, you are pushing your body to its limits, and your heart and lungs are included.
Building muscle can do more than just turn you into the next Mr. Universe or the next action star. It can help you lead and live a better life. If you take the time to go to the gym, you will see a huge difference, even if it means lifting once a week. There will be progress every time you go to the gym, whether it’s a once-a-week visit or a 4x-a-week visit.
There are genuine work from home jobs that do not require you to set up a website and they pay well. This allows you to work from home and set your own hours. Most of the genuine work from home jobs are on contract basis, where you work as a freelancer. This way you set your own fees without setting up your own business.
When you want to find jobs that let you work from home, your first concern is that they are legit work at home jobs. You want to take advantage of the benefits of working at home, but you don’t want to lose your hard-earned money through scams. Let’s face it, there are scams out there and many people think that all work at home opportunities fall into this category. However, there are many genuine work from home jobs that you can take advantage of and make a nice salary.
The thing is that when most people do find genuine work from home jobs, they don’t advertise it so they can take advantage of the opportunity it presents. There are many companies that will gladly pay you to work from home because this frees up capital for them. They do offer legit work at home jobs because they do not have to purchase equipment and they only pay for the work that gets done.
Medical billing, for example, is one of the many legit work at home jobs that you can have. Doctors will send you the list of bills that have to be sent out and with only the purchase of accounting software, you can do all the billing they need from home. Then when the bills are paid, you enter it in the system and deposit the money in the proper account. You get paid either a flat rate per bill you send out and collect on or a percentage of the money collected. As with all genuine work from home jobs, with medical billing you get paid to work at home.
Legal transcription is another of the genuine work from home jobs that are available. As with any job, these legit work from home jobs do require that you have training and expertise in the position you apply for. Companies will probably give you a trial assignment to see how well you work out and to make sure that you can do the job from home. Once you get started and build up a reputation, it won’t be long before you have offers for genuine work from home jobs.
There are many genuine work from home jobs that you can find if you look.
Maybe you want to build up your muscles for your health, or maybe you just want to look good – there’s nothing wrong with that. Whatever your reason, there’s a right way and a wrong way to go about it. The truth is, any kind of mass building program is beneficial to your heart as well as to your muscles. But if you’re trying to build up your muscles, there are particular muscle building workouts that are designed specifically to help you.
In order to increase the size of muscle, the muscle must be stimulated. One way of providing the stimulation your muscles need is to exercise so your muscles will grow in size.A muscle building tip that has helped many to attain their goal is to begin training with free weights. Strength and resistance exercise will also help by motivating your muscles to develop.
A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles. Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. If you are a beginner, you will want to start out with lighter free weights and slowly increase the amount of weight you lift and the number of repetitions you perform.
Free weight training along with strength and resistance training will gradually help your body develop muscle. You can use this muscle building tip to your advantage if you remember that Rome wasn’t built in a day, and your muscles won’t be built in a day either. Building muscle is a slow process, but perseverance is the keyword to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal.
Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle. It is important that you rest in between muscle building workouts to allow your muscles time to recover.
Whether you are a beginner or a pro, one common occurrence while doing muscle building routines is the possibility of muscle spasms. A muscle spasm occurs when a voluntary muscle (those you can control)bunches up and tightens. Muscle spasms can occur for several reasons or no reason at all, with the result being a painful muscle contraction, or muscle spasm. Muscle spasms can sometimes be relieved by resting the muscle, massaging it or by moving around. The best way to avoid these painful spasms is to do proper warm-up exercises, and let your muscles rest in between workouts.
If you want to be successful in your efforts to build muscle mass, it is important to follow these and other muscle building tips when you begin your muscle building routine.