Are You a Fitness Beginner?
If you are beginner in fitness training, you should pay particular attention to learning a clean technique and movement execution.
Fitness enthusiasts often have training goals such as muscle growth, more power and endurance, increased fat burning and weight loss.
They believe that “much” brings much which causes strain to joints, tendons, muscles and ligaments but all these need time to get used to adapting to the new strain.
Beginners also often start without a workout plan appropriate for their body and needs let alone proper diet.
We’d like to help you get started in fitness training with the most common mistakes beginners commit so you can avoid them yourself.
Top 10 Mistakes Fitness Beginners Make
1Beginners don’t get enough sleep
Professional athletes, amateurs, fitness beginners should get at least eight hours of sleep or better yet, nine.
If athletes want to gain muscle, regeneration is important. This can only be done with adequate rest.
If they don’t get enough sleep every night, muscle regeneration will not happen.
Exercising immediately before the end of the recovery phase will put even more strain on the body and prevent muscle building.
Break, rest, regenerate and build muscles – is the proper routine.
2Beginners are inconsistent and impatient
Building muscle takes time, requires patience, consistency and a lot of work. That’s a tough fight.
If you don’t see significant difference in your weight after a few months of training, try changing your routine.
For instance, lift heavier weights or add new exercises and eat more protein–that’ll do the trick!
Don’t give up. When calorie intake and exercise intensity are increased, better results will be seen.
| Related: 8 Tips and Tricks to Gain Muscle Definition
3Beginners forget to warm up
According to Wikipedia, “The warming up is a preparation for physical exertion or a performance by exercising or practicing gently beforehand.
Warming up is performed before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles. It prepares the muscles for vigorous actions.”
Warmed up muscles absorb stimuli quickly during exercise.
Do some cardio exercises like jumping rope or jumping jacks to quickly warm up the body.
4Beginners don’t train the right muscle groups right from the start
Always start by training the big muscle groups like back, legs, chest. Thigh and chest exercises are particularly suitable for fast muscle building.
When training these muscle groups, you automatically train smaller muscle groups such as biceps, triceps or shoulders.
After training these big muscle groups you can move on to the smaller group.
5Beginners forget to regenerate
Beginners are suggested to wait at least 48 hours or more before extensively training the same muscle again.
This is because muscle building can be sustained if there is sufficient time for regeneration.
That’s why it’s important to have enough sleep for muscles to recover. Muscle growth is successful during regeneration.
| Related: 9 Post Workout Recovery Tips
6Beginners don’t eat healthy
When proper diet and exercise are followed, muscles will grow fast.
Make sure to look for high-protein foods such as fish, high-quality carbohydrates such as whole-grain rice and oatmeal, plenty of vegetables and the right fats such as nuts.
Small meal intake is also important as muscle building requires a lot of energy.
Hunger is a sign that your muscles need new energy.
7Beginners don’t have a workout plan
A training plan unique to each and every individual’s needs is very important especially for beginners.
It should track which muscles you need to train on which day.
When creating your workout plan, keep in mind that you will never train the same muscles consecutively.
But instead a different muscle group and different set of exercises should be done in the next workout session.
It is best to seek help from a professional trainer before drawing up a plan on your own to make sure you are doing the correct exercise to the correct muscle.
8Beginners don’t train with the right repetition range
If you train a low repetition range, your muscle mass may not increase and be optimally developed.
It is recommended to start in a repetition range of 8-12 repetitions.
You can also do 6 repetitions during basic exercises and isolation exercises from time to time.
9Beginners should not have any alcoholic drinks
Alcoholic drinks have a high number of bad calories. It slows down metabolism and interferes with hormonal balance.
They also contain substances that reduce protein synthesis and the testosterone levels.
10Beginners fail to do basic exercises
Basic exercises should always be performed at the beginning of the training. These include squat, bench press and deadlift.
With these 3 exercises you train several muscle groups at once.
In squat, quadriceps, leg biceps, glutes get the workout. In bench press, it is the chest, shoulder and tricep muscles that do the work. With deadlift you train your entire lower body and back muscles; arms and shoulders also included.
Try these 10 tips to get you started in the fitness training world and see the results!