I'm starting a new series... Trainer Tips! I will try to do it weekly, but no promises! I do not like to be beholden to a blog schedule, and I already have Sunday Funday (Sundays) and Weekend Wrap Ups (Mondays). I am a commitment-phobe and I don't want to dedicate another day to something specific... so you will just have to be surprised when I decide to share a Trainer Tip with you! Now, ONWARD!
If you want a safe and effective workout,
do not make these mistakes!
1. Using momentum.
When you use momentum while lifting weights, you're giving your muscles a break. It's cheating! Don't let momentum take over when the going gets tough.
2. Engaging the wrong muscles.
When you're doing an exercise, think about what muscles you are targeting. Focus on those muscles alone. I constantly have to watch myself on this one when I'm doing bicep curls, I have to be careful not to engage my shoulders. I think it is the body's natural tendency to try to make something less uncomfortable, so just be aware.
3. Sloppy form.
Sloppy form can lead to injury. It is also ineffective to do an exercise without the proper form. Choose a weight in which you can perform all of your reps with correct form. Looking in the mirror also helps. One of the drawbacks of working out at my house is that I don't have the full length mirrors that the gym has!
4. Not using the right amount of weight.
Many people do not use the right amount of weight. If you can do 25 reps of something, your weight is way too light! If you're looking for overall muscular endurance/fitness, aim for 12-15 reps. Once 15 reps is easy, you need to increase the amount of weight. On the other hand, I see many people at the gym who use too much weight. They have sacrifice their form to to be able to throw the heavy weights around. Not good. Who cares if you can squat 3,000 lbs if you are doing the exercise wrong? Only use the amount of weight that allows you to properly perform the exercise.
5. Not letting your muscles rebuild via rest and nutrition.
If your goal is to get stronger and build muscle, the quickest and most effective way to do that is to eat protein after a lifting session and REST your muscles. If you run after you lift, you are not giving your muscles the opportunity to rebuild. I never run on leg day. In an ideal world, I wouldn't even run the day after leg day. But I am not perfect.
Are you guilty of any of these mistakes?
Do you have any mistakes to add to the list?