COMMON MISTAKES BEGINNERS MAKE IN WEIGHT TRAINING

 

Weight training is an amazing training session to incorporate into your fitness plan if you want to see a substantial difference in how you look and your entire body at large. It has what it takes to help your body get the body right into the desired shape that you want. Just as how yoga helps enhance flexibility in your body, so also does weight lifting help with your stamina, cutting down fats, and even improving your joints fell alright.

It has to be said that there are numerous benefits of weight lifting to anybody but getting it right is what will bring about the benefits. But it is alarming that several newbies that dive into weight lifting do so with little or no knowledge about weight lifting. The truth is it is not all about lifting heavy, and the sooner you realize that the sooner you will save yourself from injury and harm. So, we’ve highlighted some of the mistakes beginners make when they are attempting weight training for the first time. Don’t feel bad if you come across one or two you’ve made along the way, that’s the point, everyone makes mistakes, what counts is learning from it.

 

Not having a guide from the beginning

You have come across a weight lifting programme online with no real explanation of their training protocol, and boom, the next thing you want to do is go to the gym and try it out all by yourself, sounds good right? Well, it is a lousy plan and one that could lead to problems for you. The thing is, you need a program that follows proven training protocols like Menstrong.com Menstrong focuses on ensuring correct form, proper nutrition and supplementation, and mental strengthening practices.

 

Using social media influencers as your inspiration

Most beginners fall into the trap of following the advice of social media fitness influencers wholeheartedly, without verifying any of the advice. Most fitness influencers, although great at what they do, aren’t really qualified to be personal trainers. The lack the fundamental foundational knowledge to show people how to go about specific techniques. Take any advice on social media with a pinch of salt, and do yourself a favor by verifying any advice.

 

Comparing yourself with a pro

This is a single race for you and not a competition with anyone. Most people always try to compete with the toughest guy in the gym or using him/her as a benchmark. While setting realistic goals are right for you, trying to take every moment you spend in the gym as a competition, isn’t healthy for you.

 

Training starts and stops at the gym

This is a common mistake newbie make all the time. You don’t need the gym alone to hit your targets. Your home can be your workout studio just like the gym. Get yourself a couple of dumbbells, and a bench, and you are good to go.

 

Concentrating on just weight training

You want to be good at weight training, dial it down a notch and balance your fitness plan. Don’t just focus on weights alone, work on your cardio, and flexibility, and eat the right kind of meals as well. The combination of all of these will ensure you are in better shape to meet your weight training goals.

HIDDEN TRUTHS ON HOW TO DIET SUCCESSFULLY

Dieting always comes with its own “Hows” “Ways” and “Methods.” But despite the differences in some of the techniques involved in it, there are still some undeniable truths about dieting. We are going to look at three undeniable truths on how to diet successfully. Tie your shoelaces, and let’s dive in.

• The calorie deficit cannot be ignored, and there has to be a striking difference between what you were doing previously. One truth about dieting that most folks don’t know is that dieting makes you eat less, but ultimately calories count matter. Calories play an essential part, and we are not just talking about calories you are eating to be in deficit, but also calories you consumed before the deficit. This is where your dieting results come become tangible; there has to be a calorie deficit.
The different dieting techniques that have come up are loosely based on the calorie fact. From Whole30 to Keto, and Paleo diets, it is all based on the one fact that you have to be at a calorie deficit from the level you were before.

• Eat to perform made me lose 100 pounds. I must admit, the dieting methods mentioned above did make me lose weight, but there was one thing I didn’t do that would have propelled me to the next level. For persons who have been dieting for a while now and haven’t seen any progress, YOU NEED TO HIT THE BREAKS! For a little while.
Your metabolism plays a crucial role in your progress, and to make it work optimally, you have to feed it with normal food in order for it to recover from the harsh conditions of your dieting cycle. So, don’t hold yourself back, crank up that meal and eat down that sweet potato mixed with bacon and peanut butter.

• Moving for moving sake isn’t enough, you have to be better at it, and that requires adequate sleep and food. Even with the busy schedule on my end, I noticed a steady drop in my weight. This is despite the fact that my macros are currently on the high side. So what step did I take? Well, I added a balanced meal of 600 calories. I also combined sufficient sleep as it helps the body to repair itself while ensuring I get better exercise, and I hold onto lean mass.

The truth is that you can achieve your intended results, through a more sustainable and patient method, a method that is not based on shame or guilt. The combination of self-love and self-acceptance will be the hydration pack that propels you to move forward even when things appear though or difficult.

HOW TO ENJOY LIFE

Life is a summation of how we spend our days. It is the journey itself, and not necessarily the destination that life is all about. Enjoying your life is a task that you have to take upon yourself, but often, many folks have a misalignment on what it takes to actually enjoy life.

If you are to ask a random selection of people what their definition of “enjoying life” is all about, you will get answers such as; going on a ship cruise, candlelit dinners, beaches, and other peak-enjoyment activities.

A simple Google search on “how to enjoy life” will bring about almost similar results as those mentioned above, and this puts it into context people’s expectations on what it really takes to enjoy life, and the reality of things.

In all honesty, enjoying life isn’t an ambiguous task, and it is undoubtedly not herculean either. Persons often see it as an enigma, and quite frankly as something that can only be enjoyed by a set of persons under certain circumstances, but such crude judgment is usually flawed in every sense.

One doesn’t need the most significant things to enjoy life, but with just the smallest can set you on the part of happiness and enjoyment.

See it this way; you spend the bulk part of your life engaged in one small task or the other like doing the dishes, laundry, office work and so on. These small maintenance activities often look unremarkable and unenjoyable, but the reality is that you spend most of your time engaged in them, so it, therefore, means that if you are to enjoy life in its fullest, it doesn’t have to be in one dream vacation getaway but in the little things that we do on a daily basis.

You already know what it takes to enjoy those moments, look back at those times you prepared yourself a good home cooked meal, and the sense of satisfaction and pride that comes with, that’s where the pleasure lies, and in all honesty, that sense of enjoyment is freely available in most things.

Here is the hack on how to derive enjoyment out of every moment, it all relies on your intention. As long as the intention is present, you will find pleasure and enjoyment out of the dullest of the task. A simple intention to derive enjoyment in a task set before you irrespective of how dull or exciting it seems is more than enough to project enjoyable qualities.

You might ask yourself in what way can I enjoy cleaning the attic or standing in line at the DMV. But the truth is there is so much to enjoy, after all, enjoyment is from the inside out, so even if it is mild, as long as the intention is there, you will surely enjoy yourself in every setting

Life is the summation of the small moments we spend, to enjoy it, you have to look from within, and have that intention to find pleasure in all moments whether big and small.

The Fitness Pro’s Guide to Better Sleep

The three prerequisites for optimal physical fitness is exercise, diet, and sleep. Of all the three variables, sleep often gets neglected by most fitness fanatics.

The importance of sleep cannot be overemphasized in any training regime. It is an essential factor that affects both your diet and your workout performance. For those who don’t know, sleep helps to keep your hunger hormones in check and help with your cravings and appetite.

Inadequate sleep or sleep deprivation has lots of consequences on individuals. Folks who sleep poorly at night, end up gaining as much as 38d calories on a daily basis than people who get adequate sleep. Also, inadequate sleep can also affect your immune system, and that means there is an increased likelihood that you may fall sick, become injury prone, and even have mild to severe amnesia.

Nobody is above the repercussions of inadequate sleep, not even the best fitness coach or trainer. In as much as you are a fitness coach and you are taking care of your clients, it is even more important you focus on your health as well so you can give your best every time.

This guide is created explicitly for fitness pros, strength coaches, and trainers, in a bid to assist them with their sleep challenges. Below are some of the reasons why fitness pros and coaches don’t do so well with sleep

 

• Too much coffee and occasional booze
Fitness trainers are often one of the busiest set of persons one could find. In order for them to get through their busy schedule, they often depend on caffeine and occasional booze to keep them awake all day.

Everybody knows caffeine and sleep don’t work together, and in as much as it keeps you active all through the day, t can deprive you of sleep not just for a night alone but as high as 3 to 7 nights depending on your body system.

Limit your caffeine intake, and if you need a pick me up, you can head outside and get some fresh air and sunlight.

• Crazy working hours
Several fitness trainers have crazy working schedules that see them work from as early as 4 am in the morning to as late as 10 pm in the night. Most trainers would say time is money, hence why they need to ramp up the extra work ours. But then again, it isn’t worth it if all the money you make, you end up spending it to treat yourself.

A simple solution will be to utilize the free time you usually get in the midafternoon to sleep. This time, clients don’t often come around for their training, you can pick up a quiet spot or a sleeping room and take a nap. Do this continuously, and your body will adapt to it.

 

• The superman feeling
Well, you think you are superman, so you can go all the distance by not sleeping adequately, well spoiler alert you are not.
Given the nature of the job you do and the amount of energy you utilize, you can’t carry out your daily routine on just a 4-hour a night sleep. You would only compound problems for your body in no so distant time.

It is recommended that you sleep a minimum of 8 hours every night (or close to that number) for you to function effectively and still maintain optimal health.
For you to be your best you need adequate sleep, even Superman gets to sleep adequately despite his busy schedule saving the world.

GOOD READ

3 FAT LOSS PRINCIPLES YOU NEED TO CONSIDER

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Rigorous exercise regime and calorie deficit are two procedures that get thrown around a lot whenever Fat-loss is mentioned. They’ve been used by so many, people, and Fat loss coaches that it would seem that they are the only Fat loss principles ever known to man. Although both have their own roles to play in bodily transformation, they are not the only principles one can use to meet their weight loss targets.

A lot of factors play a specific role in helping you achieve your weight loss targets. Yes, calorie deficit and a rigorous exercise plan carried out continuously can have some telling results, but there are some fat loss principles, persons blatantly ignore, and guess what, these principles no one wants to tell you about, achieve more results and show a progressive change than you could imagine. Let’s take a look at some of these principles;

Learn how to cook
What most persons don’t know is that Homemade meals and healthy meals play a prominent role in any fat loss or body transformation programs. However, in order to get the benefits out of these meals, you need to know how to cook them in the first place. In learning how to cook, nobody is saying you have to become a master chef, no far from that, the idea is for you to know the fundamentals of cooking, and see the beauty in it, and chances are you will not be lured by those fast food cravings.

Relax and don’t pressure yourself
Female weight loss and general body transformation pressure usually come with its own demands. There is the strong desire to make swift progress, shed those extra body fats and look your best, but you don’t need to pressurize yourself unnecessarily. You don’t have to feel bad if you do not see the results you wish to see, if you put so much pressure on yourself, chances are you won’t even succeed in your weight loss pursuit.

 

Get your hands dirty and do the work
There is the work part that comes with weight loss that most people are scared of and some people just run from it. It is no wonder most folks are always searching the Internet looking for a quick fix weight loss program, or the next big supplement that makes you lose 2lbs in 5 minutes. All of those won’t work if you don’t put yourself in the position to work and give everything you’ve got.

 

Calorie deficit and Rigorous exercise plans are often passed around as the only weight loss principles, but although both are good at what they do, they are not the only weight loss principles in the world. Actually, there are fat loss principles no one wants to tell you about, and you didn’t know to exist. We’ve identified a couple of these principles, and they are sure to give you your expected weight loss results. Join menstrong.com today to get access to a complete meal plan and workout training system to help you with your fat loss goals. See you inside!

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Rather than set goals, do this instead!

goals iwontlose successIn today’s world, results have everything to do with the systems in place more than the goals themselves. Humans are always taught, setting goals, put on an iwontlose attitude and make goal setting our number one priority, but many forget without the systems in place, no goal will ever come to fruition. See it this way, Goals have to do with results and targets, and systems are the processes that bring about those results, and objectives.
In the path to success, placing all your focus on your goals can have its hiccups along the way, a more viable alternative will be to focus on the system in place to see you achieve your desired results. Let’s put it this way, instead focusing on losing 10lbs before Christmas; you focus on your eating habits, exercise regime, and a healthy lifestyle. You see, goals can only point you in the direction of where to go, but systems are the tools you use to attain success. Goals or goal setting has a couple of generalized problems associated with it, unlike systems that have a more acceptable approach. Here are some of the problems with goals;

Actualizing a goal is just a temporary change
For every goal set, it is aimed at achieving a momentary result. Like take for example, you want to clean up your room this Saturday, and guess what, you are able to accomplish that by the end of the day, but less than a week later, the room is all messy again, and you set out to make another goal, after another goal every week to clean your room. Setting a goal to achieve a form of a result like cleaning your room, doesn’t solve the problem, because you are only focusing on the results which are temporary. On the other hand, a change in the system, such as tidying your room up every morning before you leave the house, can lead to more permanent results.

Goals are short-term sighted
goals-iwontlose-success-goals.Goals are more inclined to provide you with short-term success and results. Ideally, in life, you want your success to be on a long-term basis. Many people often set goals, and as soon as they actualize it, they revert to type and start all over again. However, the system is more focused on your long-term success, and all-around continuous improvement, and not just a one-off phenomenon.

In the pursuit of success, implementing the right success strategy can make you either a one-time wonder or a continuous achiever. Rather than, focus on goals, place emphasis on the system and you will achieve a whole lot more than your goals.

4 TIPS ON OPTIMIZING YOUR TIME LIKE A PRO ⏱

If you always feel like 24 hours aren’t enough for a day, you aren’t alone. While you can’t exactly have a longer day, there are ways you can use your time better. Read on to find the best 4 tips for squeezing the most out of your day:

 

 1. Set goals, write them down  

A short-term or a long-term goal can give you purpose. So, you will be more motivated to contribute to the accomplishment of your goals every day. Clear goals will help you design your day better and you will be highly productive if you know that you have a deadline.

Make sure that you set achievable, realistic goals though.

 

2. Have a routine

Wonder why your body needs 6-8 hours of a sleep every day? It’s the routine. This is how your body works. Set a routine for you but you don’t have to super-strict so leave yourself enough room for spontaneity. But have a routine to ensure that you don’t waste time doing irrelevant things.

Set a specific routine to go through your emails, connect with clients, devote time to your employees or your team, walk your dog. Most of all, don’t forget to prioritize your personal connections like your family. Always have a specific meal of the day with them and keep the communication open. Menstrong.com provides an easy to follow routine for all your fitness and nutrition needs.

 

3. Accept responsibility

Hold yourself accountable instead of finding factors and issues to blame. Understand that you are in control of your time and that you can’t procrastinate. Keep your motivation up by prioritizing deadlines and your reliability. Peers and clients will rely on your more once you earn the accountable and reliable reputation.

 

 4. Get rid of the bad habits

Believe it or not, binge-watching, scrolling a bottomless feed on facebook, or engaging or arguing with a troll on social media is an utter waste of time.

If you are oversleeping, it’s a bad habit of keeping you from using your time better. So, make a list of all the bad habits you think you have and prioritize getting rid of them.

Going out with your friends or on dates all the time on weekends is not as important as meeting deadlines and retaining clients. Take your time to relax but focus on mindful ways of relaxing to ensure that your motivation levels stay up.

Summing up

Making all these changes in one go will be hard to adopt these tips one by one and make small changes. Ensure that you prioritize your daily routine and stick to it since it’s a short-term goal. Also, don’t be too hard on yourself while setting long-term goals. Identify what’s keeping you from achieving your goals and use a proactive approach to reach them.