Mistakes in Body Building

Bodybuilding is the use of progressive resistance exercise to control and develop one’s muscles by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength.

 

Mistake in Body Building

Lack of Sleep

Sleeping less than 6 hours per day accelerates the breakdown of lean muscle mass.

Regular Alcohol Consumption

Alcohol suppresses muscle protein synthesis and drops testosterone, making it harder to build muscle mass.

Low Protein Intake

To sustain, recover and build muscle mass, A minimum intake of 1.6 grams of protein per kg should be kept.

Not stretching out

The best way to preserve your range of motion over the long haul is to stretch out regularly. Sometimes called flexibility training, stretching exercises require you to move your body in all directions. They keep your tendons and ligaments pliable and your muscles relaxed.

When stretching it’s important to hold a static stretch for at least 30 seconds as that’s how long it takes for a muscle or tendon to overcome its stretch reflex and increase flexibility. These types of stretches improve circulation and enhance muscle elasticity.

Skipping strength training

Strength training is critical – not just for building strong muscles, but also for preserving muscle tone. Resistance exercise and weightlifting increase strength and elasticity while also building strong connective tissues (think ligaments and tendons). From a biomechanical perspective, strength training will help ensure you’re able to perform daily activities. A bonus: Strength training fires up your metabolism, so it’s an excellent way to rid yourself of excess body fat.

Resistance training doesn’t necessarily mean lifting weights. Yoga, swimming, and body weight exercises — lunges, push-ups, and activities with resistance bands — all help build strong muscles.

Sticking to the same workout

Over time, not switching up activities can lead to burnout or injury. That said, any activity is better than none. If you like running, good for you, you’re doing something. But if your goal is to improve your overall fitness, it makes sense to break out of your strict routine once in a while.

Include a variety of exercise types to make sure you’re fit enough to do the things you want to do later in life. That means working your heart and lungs with cardiovascular activities, building strong muscles with strength training, and keeping muscles and joints pliable with stretching and flexibility exercises.

Not warming up … or cooling down

Warming up primes your body for exercise and helps prevent injury, skipped heartbeats, and premature fatigue – especially if you’re performing high-intensity activities. Cooling down helps prevent muscle soreness and promotes recovery.

Focus on dynamic, or moving, warmups before a workout, such as brisk walking, arm circles, marching in place, or jumping jacks. Any light activity that warms your muscles and causes you to break a sweat is a good option. Just make sure to focus on the muscles and body parts required for the workout you’re doing. Good cool-down exercises include static stretches that you hold for at least 30 seconds.

Overtraining

In today’s “all or nothing” society, it’s not uncommon for new exercisers to overdo it straight out of the gate. Even people who have been sedentary for decades try to dive into a half-marathon without much training. Try to power through it and you’ll pay for it on the back end with an injury or an inability to participate in desired activities.

Listen to your body and take time for rest and recovery.

Using the improper form

Whether you’re running, lifting weights, or practicing a yoga routine, using proper form is key to ensuring you get the results you want – and avoid your risk of injury.

Hook up with a personal trainer or coach for a few sessions to ensure you’re performing exercises correctly.

 

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