If you are not a regular at the gym you are likely to fall into one of these false myths.
If you’ve been training for a while, it’s possible these mistakes cause you a bit of nostalgia because you may have committed them, but if you just started in the gym it’s worth paying attention to the 9 most common mistakes among beginners.
THINK EXERCISE MAKES UP FOR FOOD
A failure that many newcomers make is to think that their training compensates for poor diet. It is very simple to eat a 1500 calorie pizza, while to burn it you need to be about two and a half hours running, are you willing to pay the price of eating badly?
In addition, what you would be compensating in that case is only the fat that you accumulate or lose, but you would not compensate the fact of having eaten refined flours and oils, palm fat, sugar, additives …
DO NOT PERFORM MULTI-JOINT EXERCISES
Beginners are very focused on exercises such as biceps curl or triceps extensions, which although they can be exercises that are included without problems in a training routine, will not give you the same results as if you prioritize the oars or the funds in parallel instead.
The latter are known as multi-joint exercises as they involve a greater amount of muscle mass and generate a greater hormonal impact, making you progress faster in the long run.
BELIEVE EVERYTHING YOU HEAR
When you start to train you’re like a blank slate. You can choose what information you consider to be true and for that you should consider the experience and studies of the people you listen to.
Something very important in addition is that you distinguish among the doctors, the nutritionists and the personal trainers. Exactly the same as when you have a blackout you call the electrician and not the plumber, when you want to know how to eat better get in touch with the nutritionist, when you want to train better go to the personal trainer and when you suffer from some serious pathology that requires a more thorough analysis, go to the doctor, but do not think any of the three know everything.
COMPLETELY REMOVE A MACRONUTRIENT
Diets in which a particular macronutrient is eliminated are often a mistake in most healthy people, and it is that proteins have one function, fats have another, and hydrates have another, and in the long run it will be difficult for you to sustain a food in which you can not include a certain macronutrient and you are very likely to end up throwing the towel.
TRAINING MORE DOES NOT MEAN BETTER RESULTS
It is a common mistake to think that when you train more you will get better results. If you train to exhaustion you will constantly end up injuring yourself or overtraining yourself, so that is exactly the opposite of what you are looking for.
Instead, schedule periods of rest in which you recharge the batteries and give your muscles time to overcompensate, that is, to assimilate the changes produced by the training.
NOT ENOUGH SLEEP
The dream is the third pillar that will allow us to achieve our goal. It will not do any good that you train rigorously and follow the diet strictly when you do not give your body enough rest. Since it is during the hours of sleep when your body assimilates the adaptations that the training causes in your body.
Not only is it important to get enough sleep, but also to sleep well. Follow a normal sleep schedule, keep your room at a suitable temperature and avoid electronic devices that produce blue light the hours before bed.
INCORRECT TECHNIQUE TO MOVE MORE WEIGHT
It is very likely that you cheated on some occasions to move more weight thinking that this was going to play in your favor, but what you are actually doing is to increase considerably the risk of injury and not focus on the muscles that involve that exercise as much as you should.
COMING TO FAILURE CONSTANTLY
Although muscle failure can be used correctly on certain occasions, looking for it on an ongoing basis to try to increase congestion and metabolic stress is very counterproductive. You will become more fatigued, diminish your performance and finally stop progressing.
PUT THE RESULTS AHEAD OF THE HEALTH
You may sometimes want to increase the pounds you lift on bench press or lower your body fat percentage even more, but performance and fitness do not always mean health.
In short, focus on enjoying the sport without going to extremes and do not rely on magical or miraculous methods or that to train more you will get better results. Your health is first.