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 Knowledge of these errors will help you to quickly reach progress in training, lose weight and prettier.
Error 1. Training without a plan
Just go to the gym - the idea is not the best for beginners. Looking for clear goals and objectives. You need to know what muscle group you want to consolidate, how much time will be prolonged exercise, which results in the long term. Then you are able to track whether there is progress.
Sometimes you can not afford the appearance of the fitness center without planning exercise, but rather, it is for "advanced", but beginners need motivation, and it occurs when there are results. They can keep track of just having a clear plan.
Mistake 2. The same plan
If each class is similar to the previous one, and so it goes on all the time, then you have little chance to achieve good results from fitness. What works today - not just to work tomorrow. When the muscles get used to the usual action, then there is less and less progress.
Switch to a different load, increase the intensity or tempo - from the comfort of your comfort zone, you get better results.
Error 3. No warm-up
Starting work at the gym without a warm-up - a big mistake that can lead to injury and damage. This is known to almost everyone, but many neglect heating, wanting to work only "on the muscle" and not waste valuable paid time for exercise.
Error 4. No stretch
If you think that stretching after exercise involved only yoga lovers, you're wrong. Stretching muscles after exercise - a necessary condition of the effect on employment. It's good for the muscles and joints.
Error 5. All at once
Most beginners in the hope of quick results try to make for one training as much as possible. They think that severe pain after class - an indicator of their effectiveness. But it is not. Very active and vivid lessons should be alternated with more quiet and simple set of exercises. Supersaturated training - is the fastest way to lose motivation and even injury. Such exercises lead only to very heavy wear the body, making it difficult recovery between workouts, and this will lead to a complete loss results. Just as it is impossible for one time to eat meals 10, and can not solve the problem one training ten days.
Error 6. Too long breaks
There is a break between classes. For quick results sessions should take place 5 times a week (half an hour). Optimal load with the gradual and progressive results - it is 3 times a week or every other day (40-45 minutes). And if you train one time a week, or even less, then this exercise is not to have the results of weight loss or muscle strengthening. Although, it is worth noting that even such a load is always better than its absence.
Error 7. Too long a break
The maximum duration of a break between sessions - is 60 seconds. If the rest between sets and exercises is stretched to a few minutes, the training effectiveness is greatly reduced.
Error 8. Hope for sports drinks and meals
Many of those involved at the gym, there is an incorrect picture that sports drinks are an essential attribute of a beautiful and toned body. But the truth is that you need to replenish electrolytes are not on a daily basis, these drinks are more effective when it comes to overloads, such as a marathon or a very intensive training "to sweat." High sugar content in beverages shall not be any good. But if you're already used to, or you like the taste of these drinks, then dilute with water, and choose the product that actually contains real electrolytes, not supplements with high fructose.
Error 9. Too frequent rhythm
It would seem: for the figure is better to do the exercises at a high pace, than modest. But many newcomers fall into the trap of over-increasing pace. The so-called turbo-mode is useful, but only for advanced and if you control the tempo by using a pedometer, stopwatch or other gadgets. To increase the pace to infinity is not possible, there are limits - this is the advice for fans of "iron". And it is important not to load the body to such an extent that critical blood pressure rises and there is a risk of injury.
Error 10. Malnutrition
Training on an empty stomach - a bad hobby. Muscles should receive the necessary nutrients for the building and reconstruction. If it is not, the progress in the classroom will be less. And be sure to have protein in their diet. Ask the coach in his health club, a power supply during exercise is more effective for you, because much of this issue depends on your personality and the desired results.
Error 11. The lack of progress
Training, the intensity of which is not "on the rise" - leads to the plateau effect and loss of interest in activities. Put a new challenge: over time, should increase the number of repetitions, the weight of the mileage or the "iron". Revise their standards at least 1 time per month.
Error 12. No holiday
For effective exercise, your body needs energy. And it comes not only from protein bars. Only sufficient rest is able to recharge the body again. Therefore, sleep a minimum of 7 hours per day, arrange a weekend and find yourself still some hobbies not related to fitness. Do not get fitnesogolikom, training should help you, not to enslave.
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