5 Muscle-Killing Mistakes

1- Too Many Isolation Exercises
Isolation exercises like chest flies and leg extensions are good to a point, but you  also need to include basic moves like bench presses and squats. The reason for this is, basic moves force several muscle groups to work together. Consequently, this puts more stress on your body and increases production of growth hormone and testosterone.    
Solution: Make sure at least 40 - 50% of the exercises in your workout are targeting more than one muscle at a time. 


2- Too Much Cardio
A half-hour on the treadmill is a great way to get in shape for women but for men, lengthy aerobic exercise shifts your body from burning fat to burning muscle. It also shuts down testosterone production. 
Solution: If you want an aerobic workout, try brief, high-intensity exercises. These let you burn fat without depleting muscle.

 3- Starvation 
If you want to lose your gut, starvation isn't the way to go. When you cut too many calories your body thinks it's starving and compensates by slowing down your metabolism. 
Your muscles need food after a workout so they can repair themselves and grow.
Solution: Never cut your food intake by more than 15% or 500 calories, whichever is less. And make sure you give your muscles the fuel they need after a workout. 
  4- Thirst 
Muscles are 75% water. Yet most people don't drink nearly enough.
Solution: To find out how much water you need to drink, take your body weight and divide it in half. For instance, if you weigh 160 pounds, you need to drink 80 ounces of water each day. Add another 16-24 ounces on days when you're working out. 

  5- Sports Drinks and Nutrition Bars
Avoid sports drinks and nutrition bars that are loaded with sugar.
Solution: If the label has the words "sugar" or "high-fructose corn syrup" on it, you are better off choosing a different product.   

 


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