When starting up bodybuilding education is the key to success. Many people who start going to the gym do not have a workout plan or a nutrition plan, and that is one of the biggest mistakes. Get a personal trainer or a friend that is an experienced bodybuilder to show you the ropes and do some research online. Here are some of the most common mistakes novice bodybuilders make.
1. Respect your body’s limits
The point of training is to reach your full potential by pushing yourself to the limit (not over it). People have given up on sculpting their body believing they were not made for the gym because they had overexerted themselves. Pushing yourself too hard can not only dwindle your motivation but you can get seriously injured. Figure out your limits by trying out different training techniques, when you have found your limit slowly increase the intensity of your workout to step out of that comfort zone.
2. Make your workout vary
Doing the same regime can get tedious very fast by changing variables like number of sets, tempo, pounds lifted your motivation will not disappear. Same goes for your body, if you keep doing the same routine you are probably not engaging all your muscles. From time to time, try changing your routine completely to enhance your body’s ability to adapt quickly and stay sharp.
3. Keep an eye on your diet
This is probably the most common mistake people make when they start bodybuilding. If you want to get the most out of your workout keeping track of your nutrient intake is immensely important. Training breaks down muscle tissue so if the proper nutrients are not present the body cannot repair itself and there will be no muscle growth. A great way to get an edge is to use bodybuilding products that will add valuable nutrients to your diet. Remember these supplements do not replace food they simply add to their nutritious value.
4. Recovery time
You may think that training every day will get you better results but you are awfully mistaken. Not giving your body time to recover will diminish your training and your result as well. After each workout fill up on carbohydrates, drink more water than you think you need and get enough sleep. Recovery aides to your muscle growth so do not take it lightly.
5. Don’t let your mind give up
Let’s face it a big part of bodybuilding is mental durability, if you do not have it you are not at the gym. It is important to keep on track, list your goals and stick to them, measure your progress and stay motivated. Try to imagine how you will look and the emotions you will experience once you reach those goals.
6. You cannot burn off fat in one specific area
Many believe that doing ab workouts will burn off the fat around the abdominal area, this is one of the most common misconceptions. You are working the muscles not the fat. When working out fat is breaking down over your whole body. So if you want to lower your fat percentage, lower your calorie intake, it as simple as that.
Feet are among the most complex and important parts of your body, with the largest number of bones and with a very important role they play in the cardiovascular system. Unfortunately, as it so often goes, the complexity leads to vulnerability, meaning that there are plenty of problems that you can have with your feet. And even when your feet are perfectly healthy, there are other problems that you can have, such as soreness and the dreaded odor. So, how does one keep their feet healthy and fresh?
1. Have a shoe salesperson measure your feet
You probably had your feet measured some time ago when you were buying some shoes. And you might think that this is it and that your feet will stay the same size for years. For one, this is not true and you might be wearing smaller or bigger shoes without knowing it, which can hurt them. Also, not all shoe manufacturers have the same sizes and it is best to leave it to a professional to tell you what size would fit you.
2. Use antiperspirant
Antiperspirants work on any part of the body, including your shoes. This means that you can use the same antiperspirant that you use under your arm on your feet. Of course, it is always best to go with a spray one or a powder one as you do not want to spend half a day applying stick antiperspirant to your feet. Plus it’s messy.
3. Don’t shave right before a pedicure
The urge to shave one’s legs before going in for a pedicure is a perfectly natural instinct. You worry that your pedicurist might be appalled by the stubble on your ankles and your shins. The reason why shaving right before a pedicure is a bad idea is the fact that you may make small nicks and cuts that you might not even notice but that will be a perfect way for bacteria to enter your ankles and feet.
In addition to this, try and get pedicure appointments as early as possible, preferably the first in the day. They may use antibacterial spray after every customer, but they usually do not clean out the filters and the drains.
4. Visit a podiatrist
If you are experiencing pain in your feet or if you believe that you have any problem of any kind with your feet, see a podiatrist. They will be able to diagnose you in no time and they will know how to help you. They have gone to medical school for that and no amount of over-the-counter, online or non-expert physicians will provide you with even comparable help.
5. Don’t wear flip-flops 24/7
Flip flops are perfectly fine when you go to the beach and spend some time in them. However, they are not meant to be worn 24/7 on concrete and asphalt. They have absolutely no support and they usually have extremely thin soles, which leads to serious impact with the hard surface every time you make a step. You can only imagine how bad this is for your feet.
Living healthy and staying healthy is important, of course, and most of us are ready to spend serious money on things that are supposed to keep us healthy and kicking. The problem is that everyone knows this which is why there are so many products and services from the health industry that are pricy and more expensive than they have right to be. Especially since many of them have equally effective alternatives that are nowhere near as pricy. So which exactly are these?
1. Personal trainers
Personal trainers provide a very valuable service, of that there is no doubt. However, you will often find that they charge very serious money for their services which you may not actually need. If you are someone who is jogging a few times a week or who goes to the gym with the same frequency, then you most probably do not need a personal trainer. These days, with all the information that you can get online, you can easily find the advice and the tips that a personal trainer would supply you with. A great alternative to a personal trainer is a friend who will work out with you and with whom you can share your experiences and findings.
We need to get one thing out of the way first: we are not knocking multivitamins or vitamin supplements that you want to take. We are only saying that there is no need to spend tons of money on some overpriced brands or particularly strong vitamins. Human body can absorb a limited amount of vitamins daily and the more affordable vitamins are perfectly enough for pretty much everyone.
3. Weight loss products
If you wish to lose weight and you are doing your research online, you will find innumerable weight loss pills, drinks, creams, etc. that are supposed to help you melt fat and that will give you the figure you are looking for in matter of days. Do not be fooled. The vast, vast majority of these are absolutely ineffective while many of them can even be dangerous for some people. Losing weight is simply about spending more calories than you put in and there is no magic to that. It is pure logic and pure science. If you are interested in a particular weight loss product, make sure you ask a physician before you start using it.
4. Workout accessories and clothing
When one looks at all these new products, accessories and clothing that is meant for the people who wish to work out, one would think that it is impossible to achieve any results without putting on a space-age suit made from materials that they use for space travel and without running shoes that will set you back a few hundred dollars. The simple truth is that people worked out just fine without all that, with just shorts and a t-shirt and a pair of sneakers that cost less than a meal for two.
In short, stop wasting money and be smart while being healthy.
While you are enjoying a hot cup of tea, there are some health benefits that are associated with that. One of the major health benefits is the weight loss. The weight loss tea is one of the most important products in the market for those people who are overweight. Tea contains an antioxidant normally referred to as EGCG that is responsible for increasing the metabolism of the body by about 4%. Besides, it acts as appetite suppressant and usually delays the deposition of fats in your body. There are different types of weight loss tea. They all come from the same plant (normally Camellia Sinensis) and they are grouped into four main categories. They are as follows:
The Green Tea and Weight Loss
There are a lot of health benefits that are associated with tea mixtures like this one. One of the benefits of this type of tea is the ability to assist greatly in weight loss. It will also give you the extra energy boost and assist in the stimulation of the metabolism thus simultaneously blocks the fat absorption in the body. As per the research done in 2006 and published in the European Journal of Clinical Nutrition, tea extracts is healthier than most beverages including water.
The Black Tea for Weight Loss
Some of the common black tea varieties include the Turkish tea, Ceylon tea, Assam tea, Nepal tea, Nilgiri tea and the Darjeeling tea. The water for black tea is usually added at the temperatures of 99oC which is near the boiling point of water. This is due to the fact that most of the active substances that are there in the black tea will not develop at temperatures lower than 90oC. It is also recommended that the teapot to be used should be warmed before using. This can be done by adding small amount of boiling water to the pot and swirling it briefly before it is discarded. This will assist to keep the temperatures within the required range so that the substances that are responsible for weight loss will be active.
Pu-erh and Oolong Teas
This type of tea should be brewed at around 90oC to 100oC. Besides, the brewing vessel should be warmed before used. For the best results in weight loss, you should make use of the spring water. This is due to the fact that the spring water has minerals that will bring out more flavors in the tea. The high quality Oolong can be brewed several times from the same leaves. It is advisable to brew it about five times and the third step is normally the best.
Pu-erh tea needs boiling water for the purpose of infusion. Some people like to quickly rinse this type of tea for some time with boiling water so as to remove the tea dust that accumulates due to the aging process. It is then infused ate the boiling point of 212F then allowed to steep for a maximum of 5 minutes.
The Herbal Tea for Weigh Loss
This term herbal tea normally refers to the infusions of herbs or fruits that actually contain no actual tea. They include the Chamomile tea or rosehip tea. Other common terms for this are herbal infusions or tisane. A good example of herbal infusions can be found here.
It goes without saying that performing cardiovascular workouts is extremely important for your overall health and well being. When it comes to burning fat and improving health, these exercises need to be well timed. Whether you’re working out in the morning, late evening or some other time, consistency is the key to a healthy body and mind. Regardless of your choices like jogging, walking, elliptical or running, if you’re able to sustain the speed and time, your body will burn fat, and your metabolic rate will be improved.
Pros of Morning Cardio
According to most experts, if you want to receive the maximum benefits from cardio, you should perform these exercises in the morning on an empty stomach since cardio timed in this manner can help you burn up to 20% more fat. A major advantage is that your body fat will be burnt and used to produce energy. Since your body must have already burnt the calories you consumed the previous night, it will look for fat deposits to produce energy.
Another key advantage is that before you eat anything, your muscle and liver glycogen levels and stored carbohydrates are low. Thus, it is the best time for your body to burn fat instead of carbohydrates. This not only helps you burn more fat, but also improves your overall health.
In case you perform cardio after consuming a meal or snack in late evening, you must have eaten 3-4 meals by then. In most cases these meals consist of high concentrations of protein and carbohydrates. Thus, while performing exercises, your body will be burning carbohydrates instead of fat deposits.
The body always burns a combination of carbohydrate and fat to product more energy. However, depending on the time you exercise, you can effectively burn more fat. Morning cardio is perfect for this purpose, and even helps you lower levels of bad cholesterol in your body.
If you’re performing cardio in the morning, it will be better to try some low impact exercises, like elliptical, treadmill, cycling and so on. Your cardio sessions should not exceed 30 minutes. If you perform cardio for too long in the morning you will start burning more muscle mass than fat. This can be a major drawback. You need to keep your heart rate in so-called second zone i.e. approximately between 116-120 bpm. If you need more information about zone training click here.
The most important benefit of morning cardio is that you will not only burn fat during the cardio session, but your body will keep burning fat throughout the day. This increases your resting metabolic rate.
Cons of Morning Cardio
Although morning cardio offers numerous benefits, there may also be some drawbacks. Certain lifestyle factors and habits may be unsuitable to match a morning cardio session. Here are some cons to a morning cardio session.
Logistical Hurdles - Not every person has a schedule allowing morning workouts. If your personal trainer or gym buddy does not want to get up early in the morning, you may have to choose an evening workout. There may also be some other logistical hurdles, like getting your kids to school, house chores and more.
Protect Your Spine - There are some exercise which can put you at risk for spinal injury short after waking up. Since the spinal discs absorb water when you’re asleep, some cardiovascular exercises can put extra pressure on the discs. It is important to give your back a few hours before performing cardiovascular exercises.
Biological Rhythms - In case you’re a morning person, the best time for you to work out will be at the crack of dawn. A morning person’s brain is well stimulated in the morning. This allows the person to produce more force throughout the workout. However, if you’re a night person, you will be the strongest as the day passes by. Thus, evening workouts will be a better choice for you.
Like almost everything else in life, morning cardio also offers both benefits and drawbacks. Also, there is an abundance of different studies giving contrary findings on the subject. That is why it is important to understand your lifestyle factors, diet and preferences before you choose between morning and evening workouts. Take all the variables into account, listen to what your body is trying to tell you and choose wisely.