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The
Worst Bloopers YOU can make when weight training!
When
you first started weight training you saw great results.
But now your muscle tone or muscle gains have come to a
screaming halt!
So
what happened?
If
you're thinking about embarking on a new weight training
program or just find that your lack of results has you
confused and disheartened, then you may find the answer to
your weight training queries in the following paragraphs.
1.
Poor weight training technique
Not
only does this dampen your chances of healthy muscle
development but will also increase your chances of injury.
Here's
a few tips:
a
When performing weight training exercises, while standing,
make sure you bend your knees slightly and have your feet
placed at about (or just within) shoulder width apart.
b
While exercising keep your midsection firm, chest out and
shoulders back - in other words, good posture!
c
Breathe out on the hardest part of the exercise. Say you
are performing bicep curls. The lifting or curling up of
the weight is usually the most difficult, so you would
breathe out as you curl the weights up towards your
shoulders. Then breathe in as you lower the weight down.
Holding your breathe while straining to perform your
exercises can cause severe headaches and nausea.
2.
Neglecting to increase your resistance or weights
If
you can't feel any type of muscle burn at all during your
training then you are basically wasting precious training
time.
If
you want to maintain and improve your muscle tone you need
to continue to "challenge your muscles". Your
muscles will get bored if you don't offer them stimulation
so they can progress. This doesn't mean performing massive
weight increases either - just do it gradually.
For
more info on weight resistance click here: http://www.virtualfitnesstrainer.com/articles
"Effective Steps to Building Muscle"
3.
Not adding variety to your weight training workouts
If
you want to shape different areas of your muscles and / or
assist with muscle development then adding variety to your
program is a must!
For
instance if your program only includes Dumbbell Shoulder
Presses why not perform Dumbbell Shoulder Lateral Raises.
Or if you perform shoulder stance squats, why not try wide
legged squats.
4.
Throwing combinations of exercises together without
knowing what you are doing ("taking shortcuts").
Some
of the biggest mistakes people make is throwing heaps of
exercises together, performing them for 6 months, then
wondering why their bodies are so far out of proportion
it's not funny. They are virtually worse off than what
they were before they started.
It's
at this point where they phone a trainer or purchase a
program that is designed to suit their goals because they
need someone to fix the problem. As much as you think you
maybe saving yourself some $$$ or think you know what you
are doing at the time, I can assure you that you'd be
better off doing it correctly right from the start!
Luckily
these days the internet offers us online health and
fitness packages at ridiculous prices - so really there is
NO excuse for not getting yourself involved in a
comprehensive program that will whip you into shape. If
you don't believe me click here: http://www.virtualfitnesstrainer.com
5.
Over-training your muscles
You
are probably thinking that this isn't possible, right?
Let
me explain......
Just
say you are weight training 7 days per week. To produce
muscle tone or muscle mass you need to damage your
muscles. For your muscles to grow and repair you need to
give them some "time-out" from weight training.
So by training the same muscles everyday they will not be
able to repair themselves, in fact they are more likely to
deplete.
Sample
training roster for muscle recovery:
Weight Train = Monday
Fat Burn = Tuesday
Weight Train = Wednesday
Fat Burn = Thursday
Weight Train = Friday
Day off (or Fat Burn - optional) = Saturday
Day off = Sunday
Also
by performing too much cardio (fat burning) you can also
burn away your muscles. If you are weight training 3 days
per week then don't fat burn more than 3 days per week,
maximum!
6.
Not having a training roster and log sheet
For
everything else in our lives we have a dairy or an
appointment book. Yet for some reason we feel that
planning our workouts doesn't warrant that type of
attention. No wonder most folks throw in the towel on
their programs within the first two weeks! They only
consider their training as an option, rather than planning
it into their lifestyle.
From
my own experience, of working within the fitness industry,
new clients or people just starting a new program need to
stick to their program strictly for a whole month before
they start really accepting their health and fitness
regimes as part of their daily routine. During this time
they need to orgnanise their food and their workouts so
they don't just throw their new program onto the back
burner because they can't be bothered that day.
Within
my Members Site I have created log sheets,
charts,(interactive and downloadable), rosters for members
to edit - you name it - I have it.
Why
bother with all of this.............?
Because
the whole purpose of the Members Club is to ensure members
succeed and truly make the effort to turn their lives
around long-term, rather than just a quick fix.
7.
Expecting Instant Results & Giving-in too hastily
So
you have given it your best shot. You kept to your program
all week and you don't see any changes.
SO
WHAT!
What's
a week? C'mon get real!
If
someone expected you to build and furnish a house in a
week don't you think you'd tell them to go take a running
jump? Of course you would!
You've
got to be realistic about this. If you are genuine about
making the effort to do this properly you will plan your
goals within reason and give it your best shot.
It's
not uncommon for your program to take one month, even two
months, to start really kicking in and offering you
results that you can actually see in the mirror. Don't be
so impatient - besides if you give up two to three weeks
into your program it only means you are going to have to
start at the beginning again - so quit wasting time and
just do it!
Few last words..........
After
reading the above points do you see how hard we make it
for ourselves to try and reach our fitness goals?
It
doesn't have to be this way - my advise is to get yourself
a program that is designed to suit your goals and needs
and save yourself a bucket load of of headaches and
heartache.
Kind
regards
Yours in fun, health and fitness
Mandy
Persons
who are of good health, suspect of their health or are
aware of any conditions, physical deficiencies or diseases
should always consult a physician before undertaking any
eating or exercise program. Mandy Gibbons, Virtual Fitness
Trainer, www.virtualfitnesstrainer.com.au and
www.virtualfitnesstrainer.com disclaims any liability or
loss in connection with the above program or advice given
in this article.
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