Sport, like any process of physical development, can heal, or it can cripple. This is a well-known truth. The most frustrating thing is that people often approach sport unwisely, quickly learn mistakes, and give up.
All you need to do is research the subject, consult with knowledgeable people, and ease into the process. But ignorance leads to painful mistakes, even injuries, and people start to think that sport isn't for them.
The publication “Championship” recently compiled five common habits of beginning athletes that can easily discourage them from pursuing an active lifestyle. Let's figure them out and avoid them!
Work out until your muscles hurt
The golden age of bodybuilding and the brutal gyms of the '90s brought the false belief that results are achieved only through pain. If your muscles aren't sore, you haven't worked out well. The fact is, this isn't a given. For example, muscles can be sore after a long break or in beginners. This is caused by lactic acid buildup.
When training, you should focus on progress, strength, and endurance, but not on the constant discomfort of leaving the gym or the sports ground. And don't forget about overtraining. You can push yourself so hard during training that it either results in injury or a serious setback and significant missed workouts.
Sport as a harbinger of hunger
Many people trying to lose weight experience this: after a good workout, they're afraid to start eating. They think, “I worked out so hard and burned fat, it's a shame to start consuming more calories.” The other extreme is the mythical carbohydrate and other “windows” that turn the gym locker room into a cafeteria. I'm a proponent of the idea that after a workout, the body should calm down and switch to normal mode. It's best to eat 40-60 minutes after a workout.
And overall, it's important to remember that your fitness (both lean and powerful) depends more on nutrition than on weight training. So, workouts are workouts, but lunch (balanced and well-balanced) is on schedule!
Be careful with protein
Of course, a healthy and balanced figure requires sufficient protein in your diet. But become a protein fanatic and remember that protein also costs calories. People try to lose weight, but for some reason guzzle protein shakes by the liter (eventually exceeding their daily calorie intake). The other side of the coin is a fanatical attitude toward sports nutrition. Remember that micro and macronutrients should be obtained from natural foods. Proteins and other supplements should be used as a last resort, but never as a substitute for real food.
Steel cube press
Remember that abs are synonymous with a lean body. As long as you have a lot of excess fat, you can pump up, but you won't see definition. Focus on reducing subcutaneous fat and admiring those cherished abs. Abdominal exercises are needed for the final definition and are generally more aimed at strengthening the stabilizer muscles than at aesthetics.
Workouts until you sweat
It's the same story as with muscle soreness. Just because you're sweating doesn't mean you've done a good job. Someone can give it their all, but due to their body's unique characteristics, not break a sweat. But a 450-pound man will be drenched in sweat just walking to the gym. Another silly myth is that you should exercise to sweat as much as possible. Some crazy people wrap themselves in plastic wrap or wear special, air-tight sauna suits. Yes, you'll be leaking liters of fluid. You'll lose weight in one workout, but you'll also lose minerals and electrolytes, which you're unlikely to replenish properly.
Don't look at MMA and boxing fighters who do this before weigh-ins. They have specific goals and a whole team dedicated to rehabilitation. And even they often end up in the hospital after such weight cuts.
It's funny that, at first glance, this list seems quite simple. But even I found mistakes here that I made not only early in my “relationship” with sports, but also more recently.
It's always worth leaving your inner skeptic out of it and studying even seemingly simple information carefully and double-checking yourself.
I'd be happy if you shared in the comments what was true for you, and what you discovered through experience during training and eliminated to further improve.
As always, I wish you smart and conscious training and only forward!
