6 Mistakes A Workout Newbie Should Know

It has always been hard for me as a newbie in weight training to know which workout  is healthy for my body and right for my age. When I was in high school I've always wanted to get that 6 pack abs that some of my colleagues had with no sweat at all. The picture that's been stuck in my mind ever since I had the aspiration to get that 6 pack abs was to hit the gym and burn the fats that are covering my (abs?) which I believed that is already there. So I started to sneak through the gym with out paying the dues and unfortunately without enjoying the benefits of being thought of the proper program for my muscles and the proper diet. Lift that, raise this, carry this today and again tomorrow and the same heavy weights the next day. No eating of breakfast (what i believe is the best way to loose fat) and when its lunch and starving, eat a platter of rice and viand. I made all this mistakes sadly just to impress the opposite sex but then I ended up short and stout. Yet its still not the end of days...

I am writing this not just to humiliate myself  but to propagate to every hopeless romantic out there or self-indulgent mutant like me(or is it just me?) to unwind and  loosen up... I have tips for you.

To know what to do isn't just what is important, To know what not to do is crucial too...

 Just to tell you I am hitting back the gym and I have learned a lot of things which I am going to share to you.

In this first article on work out programs, my goal is to cover what you should not do while lifting. Avoiding mistakes is as crucial as knowing what you are to do if you want success in the gym. Don't do any of these next six mistakes aside from the mistakes I mentioned earlier and you will go along way to success.

1. Don't Lift Without A Trainer.

Regardless of how many magazines you have read or how many videos you have watched, have a trainer to teach you what to do and have him or her  watch you to make sure you are performing the exercise correctly. You could think this one is obvious. You might end up injured and quit workout forever. (Thank God it didn't happen to me!) There are right and wrong way to perform an exercise and you will not learn the right way if you don't have an expert to teach you. If you can't afford one, Forget it and go jogging in the plaza.....

2. Don't Be Afraid To Ask Questions.

You are not expected to learn everything in a day or two or even a week, a month or so.  Everyone in the gym is learning and the only way you can learn is to ask someone. You can ask your trainer or for some reason you can't you can ask someone who's in between set. Most lifters would take a minute or two to teach newbies because somehow they can remember of being newbies themselves. Or if you are still uncomfortable then you get home, turn on your pc and browse on Google, There are plenty of web forums out there that you can post you question with. You will get you answers for sure.

3. Don't Try To Impress the Big Guys

I know how intimidating it is to be in the gym and the hottest guys on earth is there lifting every plates. You feel like you want to prove you belong and you try to set a world record and you might tend to carry sets that are out of your program and try to pretend as if you won't sweat blood out of it. You might laugh at some bigger guys who lift lighter weights than you do. They have their programs for them to follow and so do you. It is ok to start with a light weight to make sure you have the form down and know what muscles you are supposed to feel working. Eventually you will get to where you are lifting the heavy iron, but it takes time. That actually leads into the next tip.

4, Don't Waste Your Time On The Opposite Sex.

Let's be serious. We all started this endeavor for many reasons. One reason is common among all of us. We want to hook up with some hot girl and there is no shame in admitting it. The fact is though, although we all want to meet our future love interest in the gym, there is work to be done. You are not going to build up that body to impress the chick if you don't work at it. For now, avoid staring and trying to get the attention of the hottie and focus on the task at hand. 

5. Don't Be Impatient.

I don't want to burst your bubble or your ego, but this isn't going to happen overnight. That is just a fact of life in bodybuilding and fitness. Have you ever heard the expression "good things come to those who wait"? wahaha Well, it kind of applies here. Although you should work at achieving your goals, being patient and knowing that it comes with time will keep you from getting frustrated and that will keep you motivated to train in order to eventually meet those goals. Deal with curling the 15's or 20's for now and with time and effort, you will get to the bigger dumbbells. Patience is definitely a virtue in this game. 

6. Don't Be the "Intense Guy"

I am sure you see him and if you don't, you sure will hear him. In every gym there is the one guy who feels the need to scream his head off and yell with every rep like his life depends on him accomplishing it. The fact is most people look at him like he is a few plates short himself. You can put in hard work and give effort without being the star of a fitness horror movie. The grunting and screaming isn't necessary to make yourself appear strong, intense, or "hardcore". Save yourself a lot of humiliation and don't do this. Your fellow lifters might ban you from getting inside the gym the next day. lol

Conclusion

Now there are some things that just can't be taught in the weight room. A lot of knowledge in lifting comes with experience but these six tips I just gave you will go a long way in helping you master the iron and get you on your way to accomplishing all of your bodybuilding goals and then some. Best of luck on our iron journey! 

Healthy and Fat

Fat is probably the most tained macronutrient – everyone can tell a lot about its harmful influence on your health and physical shape, but far less can remember that fact that fat is, actually, one of the milestones of healthy body. Without it such vitamins as A, E, D and K cannot be absorbed, lack of energy will soon appear, as there will be nowhere to get it, and even body cells themselves won’t be able to communicate as there will be no cell membranes… without fat. So to consider fat NOT essential in your nutrition is one of the biggest mistakes you can do.

Still, fat is different and consequently has to be separated in two categories: e.g. good fat (mono- and polyunsaturated fats) and e.g. bad fat (saturated fats and trans fatty acids). Useful fats can benefit your health through increasing GDL cholesterol and substituting LDL cholesterol, while harmful ones can seriously damage your body if not limited.

Monounsaturated and polyunsaturated fats are contained in vegetable oils (olive, safflower, flaxseed sunflower seed and others), nuts and fish. Including these products in your diet will help to keep good level of such elements as Linoleic Acid (Omega-6) and Linolenic Acid (Omega-3), also called EFA’s (Essential Fatty Acids). These acids have to be imported as they cannot be manufactured within the body.

Bad fats are considered bad because they increase LDL cholesterol level, which leads, eventually, to coronary diseases. Therefore you need to avoid animal sources, such as meat (except chicken), milk and cheese in big amounts. Processed food is also a rich source of fats that should be limited.

The whole fat intake should be approximately 15-25% of your total calories. Less percent may cause health problems, while going above will promote adipose tissue growth. Combining fats with high GI carbohydrates can also cause some problems, as insulin from the carbohydrates will promote this growth as well.

Eating before bed and fat burning

Reasonable eating is a number one factor in weight loss or gain. Eating the right thing can give you a great power over weight, while eating trash or just something wrong right now can cause a great disappointment of fat gaining

weight loss or gain weight

If you want to lose some weight, that eating before bed should be excluded from your eating habits. If you got fueled before going to bed, than at night your blood will be full of insulin, that is involved in fat production processes. Growth hormone, distinguished by its ability not only to accelerate the growth of the organism, but also to participate in the process of burning fat, won’t work, on the contrary, as it might have dunring the night time, when it releases naturally.

But don’t mix up the slight feeling of hunger and starvation. You may eat couple of hours before goin to bed, but your food must be light. Eating 3 or 4 hours before bedtime you will give your body enough time to burn calories and empty gastrointestinal tract from the food But if you will eat a good big sandwich just before falling asleep, guess what happen? Yes, you’ll get up at morning with a stomach still full of this sandwich, because night is the time when metabolism slows down and you body rests. So at morning it is 99% that you’ll skip breakfast because you’re not hungry. But skipping your breakfast catches you in the trap of late eating that is bad for any kind of diet based on metabolism processes. As you see, eating before bed can seriously affect your eating habits all in all.

So what should you remember in order to arrange your eating habits before bed properly?

1. You may eat 3 hours before going to bed.
2. You can avoid feeling of hunger if get a good habit to eat often, but in small portions. That will prevent insulin level from spiking and won’t make you feel so called ‘hormonal hunger’, caused by insulin.
3. You may include at your latest meal lean proteins and some fibrous carbohydrates, but fat and simple carbs (pasta, bread, potatoes, etc) are not allowed if you want to stay slender.
4. Sometimes your hunger is a desperate need in carbohydrates. It’s hard to resist it, so eat them, but choose the high-fiber kind, such as cereal or vegetables. You may also eat some cheese, especially if you’re training a lot.

As you see, the rules are not so strict and painful for not to follow. Try and see how you life will change for the better!

Gain muscle or burn fat?

This year's new years resolution -- To gain muscle or to burn fat? Seems like a stupid question, and it actually is, because to build the body of your dream you need both. Many beginners pay attention to gaining muscles mostly, but to define them you need to burn some fat also. A proper nutrition, weight training and cardiovascular exercises are key points on your way to defined muscles 

Fat Loss Process

To start fat loss, you need to eat in small portions and drink not less than 7-8 glasses of water per day. This will not allow the metabolism to slow down. In addition, it prevents you from overeating as a result of the widespread famine that comes when you are not eating. Eat 5 times a day to 300-500 calories. Also try not to take a break between meals more than 4 hours. But the key point here is to create a small deficit of 400 – 500 calories per day. Do it with respect to balance of proteins, carbs and fats in your meal and you will feel that your body have started to use it’s own fat in order to meet your energy demand. Remember, that if you don’t take enough protein, it will affect your muscles; and if you don’t take enough carbs or fats, it will affect your energy system and vitamins adoption.

Anaerobic Training for Fat Burning

Anaerobic training is the next step to defining your body. Cardiovascular exercises (cycling, swimming, running, etc) performed with some intervals in-between is much more efficiently in accelerating metabolism than the measured aerobic workout. Interval training will burn more calories per minute and speed up your metabolism for several hours. Desired volume loads with the weights in combination with intensive interval training can keep your metabolism at a high level for at least 24 hours. Perform 3 or 4 sessions a week in the morning. Strength training is also effective way to burn fat, though. Kilogram of muscle mass burns 9 times more calories than kilogram of fat mass. So do not forget to perform your usual weight workout.

Conclusion

When you’ve limited your calories intake and incorporated cardiovascular exercises into your weight program, the result won’t take long to be seen.