Exercise is a part of all our lives, one way or another. We need exercise to survive. Besides the health benefits, exercise has become a lifestyle for many. Most people indulge for both the physical and mental health benefits. Others indulge to enhance their physical appearance. Gym culture has also become a major subset of pop culture.
No matter the reason, there are dos and don’ts that should not be ignored. Small mistakes can turn this healthy habit into a nightmare.
Body transformation coach, Dan Go (@fitfounder), lists out ten biggest workout mistakes from his 20 years of workout and 18 years of coaching experience.
Here are 10 mistakes he advices beginners against:
- It’s not enough to lift big weights. You must use proper form.
- 4 seconds down. 2 seconds up. Time under tension is one of the best ways to maximize muscle growth.
- Self massage, mobility stretches & muscle activation bulletproof your body from injury & should be staples in everyone’s warm up.
- No amount of exercise is going to make up for having bad eating habits.
- Protein is the most anabolic & thermogenic macros. Eat 8 to 1 gram of protein per pound of bodyweight.
- One of the best ways to increase strength & muscle mass is to use the “mind to muscle” connection. It’s not enough to lift. You must mentally activate your body.
- One of the best ways to help your body recover faster is to take a 20 minute walk in nature without a phone.
- Range of motion is one of the best ways to maximize muscle growth. Stop it with the ego lifting.
- Gaining muscle does not make you look bulky. Having too much fat on your body does that.
- Gaining muscle is a slow process. You make it slower by trying to take shortcuts or by putting more weight on the bar than you can control.
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