It’s sad how deep the gap is between what people think they know about fitness and what they actually know. There’s so much misinformation out there, it’s painful. Some of these fitness myths are decades or even centuries old. And many of these myths are the reason most people don’t seem to get consistent gains at the gym. Let’s take a look at some of the bad exercise habits people adopt that end up killing their results.
Top 7 Bad Exercise Habits That Are Harming Your Muscle Gain
The main reason people don’t see gains in the gym isn’t the amount of weight they lift or the number of reps they do. It’s what they do between their workouts, specifically what they put into their bodies. Nutrition is the most important part of muscle retention, and you need to feed those badly damaged muscles if you don’t want them to break down. The most important nutrient for building muscle is, you guessed it, protein. Proteins are much more complex than many people might imagine. Different types of protein are absorbed differently by the body and need to be used differently.
Take the differences between whey protein and casein protein, two of the most common types of protein on the market. Whey protein is absorbed much faster by the body, making it ideal for post-workout shakes. Casein, on the other hand, is slowly absorbed by the body. This means it could make a great overnight shake. There are even differences in the same types of proteins. You have whey isolate, concentrate and hydrolyzate. Then you have whey protein products like those from Ingredient Optimized. If you want more information about whey protein, you can learn everything you need on their website. They talk in detail about the structure of whey protein and explain the difference between popular types of whey, the structure of whey protein and their patent pending formula. (poor exercise habits)
Another mistake people make is to cut foods out of their diets. Many people who work out are terrified of sugar. Little do they know that a bag of sweets carries could be just what their body needs right after a workout. And if you think we’re crazy, we suggest you talk to a few weightlifters and bodybuilders and they’ll tell you the same. It’s because they know a thing or two about the human body.
Your muscles use what’s called glycogen when you train, and there’s only one way to replenish those stores, and that’s with sugar. And the simpler the sugar the better, which means you’re free to have the white carbs you want after a tough workout. So before you assume that things like fat are always bad, learn a little more about nutrition. What you take before, during and after your workouts will make a huge difference.
Not enough rest days
The worst exercise habit people pick up when they go to the gym is overtraining. They try to get by every day thinking they’re going to make gains, but they start to get weaker and weaker. They then begin to think that there might be something wrong with them. In reality, rest is just as important as the work you put in at the gym. Strength training produces tiny little tears in your muscle tissue. And it is the healing process that results in more strength and mass. This means that you will need to let the muscle heal before you put more pressure on it or it will break down.
Take time to rest between workouts. This means alternating which muscles you work on and giving each part at least two days off. You also need to listen to your body. If a muscle is still sore, you should wait until it is no longer the case. If you try to push it, you might start losing power. It is also very important that you get enough sleep. This is when your body’s healing process is strongest, and lack of sleep can cause you to plateau or lose mass and strength over time.
You’re not going hard enough
On the other end of the spectrum, you have people who don’t train enough or put in enough effort when they’re in the gym. There are only two ways to gain mass and strength in the gym. You can either use very heavy weights with low reps or medium heavy weights with high reps. If it seems too easy, you’re wasting your time, it’s a bad exercise habit.
If you can do more than 12-15 reps with any weight without issue, you’re probably not lifting enough. If you go heavy with low reps, you will mostly build strength. While you will build mass if you go for moderately heavy weights for high reps, keep that in mind when establishing a training schedule.
You rush through your training
One thing you shouldn’t do, however, is rush your sets. You need to allow enough time between sets for your muscles to recover. If you don’t, you won’t be able to lift as much or for as long. There has recently been a trend towards ultra-fast sets due to the whole CrossFit trend, but there’s a reason CrossFitters don’t build as much mass as bodybuilders who spend hours at the squat rack. High-intensity interval training (HIIT) can be a good addition to your workout, but you shouldn’t use it as your primary training method. If you want optimal muscle gain results and performance, try to aim for at least a one-minute break between sets. There’s nothing stopping you from going much longer either. The most important thing is to listen to your body.
You have bad lifestyle habits: bad exercise habits
Many factors could end up affecting your earnings without you realizing it. Two of them are cigarettes and alcohol. Cigarettes will affect your performance and hormone levels. The same can be said of alcohol. Too much alcohol will destroy your gains in several ways. First of all, alcoholic drinks tend to be high in calories, and it’s worse if we start talking about cocktails. Some people may not know it, but a bottle of beer can contain as many calories as a can of coke. Now you know where the dreaded beer belly comes from.
Alcohol can also affect your progress due to its effect on testosterone. Research has shown that long-term alcohol abuse can significantly lower your testosterone levels. Testosterone is essential for building mass and strength. Plus, alcohol increases the risk of you accumulating fat around your midsection and will not only mask that six-pack but also lower testosterone. So, we suggest you look at another way to spend your evenings after work if you want to obtain long-term results.
You’re Doing Your Lifts Wrong: Bad Exercise Habits
A common bad habit when it comes to fitness exercises is performing your lifts incorrectly. You might think you’re killing it at the deadlift or doing a great chest workout, but, in reality, you may have done yourself more harm than good. If you lift too much weight or have poor form, you may be doing more harm than good. Some people think they’ve accomplished something because they’re in pain, but that pain could be an injury.
Before embarking on a new workout routine or exercise, take the time to learn proper form. If you can’t find a trainer or someone who knows what he’s doing. Try to read as many articles as possible and watch as many videos from different sources as possible. Don’t be afraid to ask other people who seem to have experience in the gym for help. These are some of the most common reasons people can’t achieve consistent gains at the gym. Be sure to look at what you might be doing wrong and correct your poor eating and exercise habits right away if you want to see results.