4 Most Common Mistakes of New Lifters

4 Most Common Mistakes of New Lifters

Fix these lifting missteps and watch your muscle gains skyrocket.

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

1. Early Specialization

 When you first start at the gym, your goal should be to get better at using your body the way it was mean to be used. Your body acts as a single integrated unit and your training should reflect this. The simple way to do this is to focus on full body workouts utilizing a variety of upper and lower body basic compound exercises – such as squats, deadlifts, military press, bench press, chin-ups, pull-ups, push-ups, and goblet squats.

This will teach you how to move under control with external load through a fixed movement pattern, develop full body strength, increase your overall muscle mass, and develop a good foundation for more advanced training in the future. Save the upper body-only workouts, the lower body-only workouts, and isolation exercises for down the road after you develop a good base level of strength.

2. Going Too Heavy, Too Soon

Stop worrying about what others will think of you if you don’t have a ton of weight on the bar when you lift. Focus on your goals and using good form with everything you do. If you load up too much weight for an exercise that you can’t handle, your form will go out the window and you’ll be more susceptible to an injury. Start light and master the technique for each lift - and the weight will come.

3. Starting with Barbell Lifts

Too many lifters are in a rush to grab and barbell and start training. Unfortunately, barbell exercises require a base level of strength, precise form and technique, and good mobility and stability specific to the lift.  Before you ever touch a barbell, you should master the basics first. To develop the primary muscle groups and drill the movement patterns specific to the bench press, squat, and deadlift – the fundamental exercises - push-ups, goblet squats, and hip hinge drills - must be initially practiced and perfected. (Reference: Strength system:www.strengthdvd.com)

Once you learn the proper techniques for these basic exercises, they can be progressed further by overloading them with extra weight. This will provide you with a simple and easy transition to the barbell lifts.

4. Too Much Volume

Most every lifter goes from zero to 100 mph when they first start training. While this is admirable, it can delay your overall gains.  Doing too much volume too soon will create extreme soreness and microtrauma in your muscles – which can affect your ability to train optimally for each successive training session and leave you not wanted to even go back to the gym.  A way to ensure success and excitement for each training session is to start slow and make consistent progress by following a structured workout plan that is programmed into 3-4 week blocks - instead of the ‘going all out’ approach. Instead of hitting every exercise you’ve ever seen for every workout, stick to 2-4 basic compound exercises and 2-4 accessory or supplemental for each training session.

Thank You.

Source: Google, MuscleandFitness.com.

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Food You Should Avoid During Fat Loss

FOOD YOU SHOULD AVOID DURING FAT LOSS

Frosting

That store-bought frosting from a tub might taste great on cakes and cookies, but it's packed with problems. "It's one of the only items in the grocery store that still has trans fats, which are terrible for your health and waistline," says Melina Jampolis, MD, physician nutrition expert and coauthor of The Calendar Diet. "Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes." On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles. Yikes.

Bagels

If you're prone to skin problems and tempted to grab a bagel before you go in the morning, think twice. "Bagels have a massively high glycemic index, which increases insulin and leads to increased inflammation in the body, which is shown to possibly accelerate aging and worsen acne and rosacea," says dermatologist Dr. Elizabeth Tanzi, codirector of the Washington Institute of Dermatologic Laser Surgery in Washington, DC. Opt for an English muffin with peanut butter instead.

Processed Baked Goods

So convenient, so tasty (if we're being honest here), butso not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren't easy to digest. "These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life -- they can literally sit there forever," says Dr. Tanzi. "Sugar increases inflammation in the skin, which on top of irritating acne and rosacea, can make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.

Soda

Dietitians and doctors all agree: Soda should be nixed from your diet completely. "One can of soda is like a can of water with 10 packets of sugar in it," says nutritionist Bonnie Taub-Dix, MA, RD, CDN, and director and owner of BTD Nutrition Consultants, LLC. "The recommended amount of daily sugar for a woman is about six teaspoons or 24 grams, and soda has way more than that." Good old fashion H2O is still your best option. If you want to jazz it up, add a slice of fresh fruit for flavor.

Sugary Cereal

A bowl of Frosted Flakes, Froot Loops, or Cap'n Crunch might taste like nostalgia, but it'll wreak some havoc with its high amount of inflammation-causing sugar and gluten content. "For some people with sensitive skin, gluten can exacerbate breakouts, leading to increased redness and, yes, more breakouts," says Dr. Tanzi. Opt for low-sugar, gluten-free options like Rice Chex and Corn Flakes.

Stick Margarine

Choose a small amount of regular butter or soft spread over stick-shaped margarine when topping foods or baking, says Taub-Dix. "Margarine is usually loaded with trans fat," she says. Don't forget that stick margarine is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.

Jarred Tomato Sauce

It's easy to forget sources of sugar when you're making recipes that aren't traditionally considered sweet, but they do exist. Tomato sauce is a big culprit, says Dr. Tanzi. "Make your own, because the store stuff has a ton of sugar."

Bacon

Noshing on bacon as a side for breakfast, as a topping for salads, or as an addition to your sandwich? Bad habit. "I know it's only 45 calories a strip, but it is really high in fat, sodium, and the preservative sodium nitrate," says Taub-Dix. Veggies or a few nuts are better options for a crunch, and won't create such problems for your heart and digestive system. You're better off avoiding it, but if you must have a little bacon? "Stick to half a strip to crumble on foods like salads and sandwiches," Taub-Dix says.

Maraschino Cherries

This preserved fruit might turn up in your cocktail or on your sundae. Start choosing the real deal over sugar-packed, processed maraschino cherries. "These have artificial colors, like red-40 and red-3 dyes, that add no nutritional value," says Taub-Dix.

Soy Sauce

Soy sauce is low in calories and has some good vitamins and minerals like riboflavin and vitamin B-6, but the extremely high sodium content will leave you bloated and at risk for conditions like hypertension. "There are so many low-sodium, lighter soy sauce options, there's no reason to buy the regular stuff anymore," says Taub-Dix. Yet she still recommends using the light stuff sparingly. "A tablespoon of the low-sodium soy sauce is about 600 milligrams of sodium instead of 900, so it is less but not none."


Source: Google, Fitnessmagazine.com

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