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DISCOUNT DIET PATCH
Avoiding
The Common Mistakes
by Dr. Robert Osgoodby
WARNING!!
Always seek the advice of a Medical Doctor before starting, or
making changes in your diet or exercise program.
On any given day, you can walk into any gym and find
well-intentioned, but frustrated members. No matter what exercise
program they try, they can't seem to achieve their goals. Some
have gotten positive results for awhile, but have flatlined and
just can't seem to get off a plateau. If you are serious enough
to dedicate your valuable time to improve your health and
appearance, then make it count and get the maximum return from
the time you are investing. If you avoid the following common
mistakes, you will have a much better chance of building the
physique you desire.
- Too
Much Time Between Sets - Most people socialize far
too much in the gym. If you want to socialize at the gym,
do it after you finish your workout. Make your lips the
last muscle group you train. Unless you are a
powerlifter, you should never let the muscle group fully
recover between sets. A good rule of thumb for minor
exercises (ex. bicep curls, calf raises, tricep
extensions) is 60 seconds of rest between sets. For major
exercises like squats, 90-120 seconds may be necessary.
- Trying
To Reduce Fat In A Certain Area - I know men who do
endless sit-ups to burn the fat in their abdominal area
to get that six pack of abs and get rid of those love
handles. I receive e-mail from women who want to get rid
of unwanted fat in their legs, rear-end and arms, and
think the solution is increased weight training for that
particular body part. You can not spot reduce bodyfat. To
get positive results, you need to reduce your bodyfat
throughout your entire body. You can not pick and choose.
To reach your goals you need a balanced program of weight
training, proper diet and cardiovascular exercise. As you
decrease your overall bodyfat percentage, your problem
areas will improve.
- To
Gain Size And Muscularity, You Must Stick With Free
Weights - This is a common misconception. Barbells
and dumbbells are a staple for increasing muscularity,
but by all means complement them with machines. Machines
and cable exercises allow you to specifically concentrate
on certain areas of a muscle group, and significantly
decrease your risk of injury.
- Rushing
Through A Set - A classic example that comes to mind
is the young novice trying to show off on the bench
press. With no form, rhyme or reason, he bounces the
weight off his chest fast and furiously. Other than
increasing your chances of injury, this serves no
purpose. By slowing down the pace and concentrating on
muscle contraction and form, you will get the maximum
return from your weight training and significantly
decrease your chances of injury.
- Doing
The Same Old Routine - One of the main reasons people
plateau is they do not shake things up a little. By doing
the same thing day after day, your muscles adapt to the
routine and you will stop making gains. Mix things up by
adding in new exercises, switching exercise order, and
varying the amount of weight and the number of
repetitions in a set. Changing your routine will shock
your muscle groups and help prevent stagnation.
- More
Is Better - For a large muscle group like your chest,
you may do 12 sets to muscle failure. If you train your
triceps after chest, they are already pre-fatigued from
your chest exercises. All you really need is 6-9 sets to
properly finish off your triceps. Two or three exercises,
three sets each is plenty. Anything more is over training
which increases your chances of injury and slows your
progress.
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Dr. Osgoodby was a finalist in
the "EAS Body for Life" Contest. Stop by his
web page at http://bestbodyever.com to see
his before and after pictures and subscribe to his
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