Whenever a fresh beginner finally mustered up the courage to get in shape they often go in with a great deal of motivation but very little knowledge unfortunately this often leads to mistake at all beginners and sometimes even more experienced people tend to make for the sake of some of your newbies here are beginner mistake that you should try to avoid.
1. Should i lift heavy weight?
Going too heavy too quickly I'm huge supporter of heavy lifting for building muscle and strength but often for building muscle and strength but often for beginners.
The the idea of going heavy precedes a much more important factor doing it right immediately lifting heavy makes it difficult to practice technique and you end up doing on exercise wrong over and over again eventually it can lead to some unfortunate.
Boo-boos best practice go moderately heavy until you get the movement right and since heavy eccentric lifting also tends to lead to a higher degree of delayed set muscles soreness going lighter first can cut down on recovery time so you can spend more time lifting and less time crying when you try to walk.
2. Cardio For Beginners?
Too much cardio just like lifting heavy. Cardio can be great especially for your heart but it doesn't mean that you should only do cardio one common wish I hear from beginners that they want to get toned and not be bulky.
Thing is there's no such thing as being toned it's actually a matter of building muscle and losing the fat covering it if all you're doing is cardio specially steady-state cardio alone. It also takes a long time to burn there miles each day if you want that so called a toned look.
Then the goal should be mixture of cardio and resistance training that goes for you too cardio plus you can still burn fat while lifting weights or with calisthenics.
3. Protien intake in beginning !!
Not getting enough protien it's true that you cant outwork a bad diets but you also can't outgrow a lack of protien. Protien is crucial in all physio logical facets with the most pertinent being its importance to muscles growth exercise alone won't build muscle. It's just a stimulus it's the nutrients especially protien that feeds the stimulated muscle.
General guideline is to get roughly 0.8 grams per kilograms of your body weights but there is research suggesting that more might be optimal.
4. Sleep/Rest after training!!
Not getting enough sleep without a shadow of a doubt you're holding yourself back from getting the best result you possibly can it you don't get enough quality sleep simply going to the gym tired and sleepy will cause your performance to suffer.
You'll feel slower and probably make more mistake your testosterone level drop in cortisol levels rise which slows down muscle building and recovery to make matters worse lack of sleep can lead to an erratic appetite due to imbalances between the appetite controlling hormones leptin and ghrelin that means eating more and getting worse result.
Simply put don't mess with your sleep.
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