Error No 1 – Expect quick results
We start with the error of psychological nature, which can frustrate your progress in the gym and make you go in the wrong direction. Regardless of their purpose, there is one fact which brings together 90% of beginners – they want quick results, and they want them now. Want to have stripped of fat figure 2 months training to balance the year’s abuse of harmful foods and inaction. They want as quickly as possible to build up muscles, as a fitness model, although the heaviest thing I have picked up a bottle of Coca-Cola.
Often the desire to achieve quick results makes beginners to allow fundamental errors:
Get addicted to prohibited drugs, seeking a shortcut to the desired shape.
Comply with the aggressive and stressful diets that promise quick results, but ultimately their goals away from them.
Often the de and gave up on achieving your goals when things don’t happen as quickly as they want.
The correct approach:
In order not to fall into the trap of this way of thinking the most important thing you need to know every single newbie is that:
If he wants to achieve lasting change for its Physics and health need to do sports and eating part of his way of life. Quick results are poor quality, perishable and! You must give your body enough time to change it and it will repay with the desired result.
Mistake # 2 – Start practicing in the gym with exercise program does not comply with your fitness level.
Error, often caused by the desire for quick progress, copying the practice of advanced, erroneous information sources or incompetent advisers.
Start of training at the gym on the so-called ” Split ” program, in which the body is divided into several parts and train muscle groups separately is a major error many beginners. This method of training is most appropriate for bodybuilding purposes and build muscle mass. It is designed for people who have particular experience in working out in the gym and may not adequately place all the muscles of the body in a workout that is, intermediate and advanced.
The correct approach:
From their targets beginners do not need to start their training this way because they have never been my body and it responds to the far less stimulus. In addition, the beginner is unable to recover adequately from a similar type of workout and sooner or later leads to training and delay progress or trauma.
Mistake # 3 – work out too often
As we read in an error no 2 very often, beginners, especially their desire for quick results run in advanced programs and work out 4-5 times a week. If you are stubborn enough, this approach not only will not speed up your progress, and will even cause retrogression and negative results.
More frequent workouts will prevent your recovery and will lead to training and delays in progress in terms of muscle mass and strength! In addition, may lead to extreme exhaustion and trauma and permanent to thwart implementation of your fitness goals!
Aged muscles building?
Getting enough protein in a form which is absorbed efficiently and their combination with the right nutrients, you can keep the muscles and turn to catabolism (degradation process).
While shows State of serious malnutrition and exhaustion, with this term means in particular the loss of fat-free mass. Research on starvation, serious diseases and normal aging show that the loss of over 40% mass without fat is deadly. Even with a loss of only 5% of non-fat mass observed noticeable changes in morbidity, including loss of muscle strength, changes in metabolism and increased susceptibility to infections. Together with the decrease in muscle mass is obtained a reduction of the power by about 30% between 50 and 70 years of age.
Large number of people from the “baby boom” generation, which has already reached the age of 50, it is important to prevent this critical loss of muscle mass. Too often perceive and holding loose muscles, barefoot and belly fat as a purely aesthetic problem. However, this is far from the truth. Fat are dangerous, and the loss of valuable muscle and bone mass is just as bad for your health.
The word is derived from the Greek words sax, “flesh”, and “–” penial loss. Has serious consequences for the balance in the body, metabolism, appearance, general health and quality of life. With increasing life expectancy, the number of people suffering from, will also increase. Causes a multitude of problems, because with his deepening further distort our ability to move and interfere with daily activities. This can lead to osteoporosis, falls, fractures, thrombophlebitis, pulmonary embolism, isolation, depression, and other unpleasant consequences.
According to some research portends serious disturbances in the ability for movement, while other studies argue that the combination of obesity and is the main cause of disability. The consequences are serious, and the quality of life deteriorates significantly when muscle mass begins to be replaced by toxic fat.
Most people think that a healthy weight when it shows up on the scale, but this is not true. It is not important how many pounds to lose weight and what kind of weight you lose. The criterion for a safe and effective weight loss program is the preservation of the muscles and release of excess body fat — in short the type, not the quantity of download.
The bad news, however, is that exists to some degree in all the old people. If you want to age, when we are exposed to a greater risk of acute and chronic illnesses, to preserve the function of muscles and their quality of life, we have to take care of the preservation of muscle mass and protein reserves through healthy eating and increased physical activity.