Avoid These 5 Beginner Mistakes To Get Abs Fast

ByJason Camacho

Lately I've noticed a lot of beginners make the same common mistakes. These mistakes are keeping them from achieving maximum success with their Fitness Program, because they are so vital to their success with getting six pack abs.

Now I don't want you making the same mistakes so I just want to dive right in and get you on the right track to six pack abs by helping you avoid these "beginner" mistakes. These are also mistakes I personally made when I first started working out, trying to achieve a toned stomach, so I know all the little tricks to avoiding them properly.

These are 5 beginner mistakes and I chose them because they are very much overlooked by most people, including myself. Of course, you're told to avoid making mistakes like working out with bad form, or working the same muscle everyday, but the things I'm going to cover really aren't stressed enough so I want to emphasize them.

You're probably wondering, "What exactly are these mistakes I can avoid, I want to know!" Well, you're about to know, because we're jumping right in now.

#1 Overloading On Food To Build Muscle

Many, many, many, many...MANY people make this mistake all the time. If they're a fairly skinny individual (like myself) and they're looking to build mass muscle fast, they somehow feel like the only way to do this is to overload on food and stuff their bodies with protein.

Yes, you need good amounts of protein to develop mass muscle fast, but don't "overload" and surprise your body with 9,000 grams of protein after 15 years of a consistent diet of 50 grams of protein a day.

Yes, I might have exaggerated there but you get the point. This only will develop unwanted fat for you and you'll go from "skinny" to "skinny with a lot of fat hanging off your belt." Don't make this mistake, but slowly moderate your intake of protein and carbs.

Don't feel like you have a time limit to gain muscle fast so you have to stuff yourself with lots of food to get muscle. No. The world isn't going to swallow you up if you don't get "ripped" within a month, so moderate your food intake and you'll be on your way to healthy muscle-building and perfect abs.

#2 Not Compiling A Workout Plan Or Schedule

This is especially for me, as I'm not perfect, and I'm still struggling with this. Yes, it can be super hard to compile a perfectly structured workout plan or schedule because of a number of reasons.

One, it takes lots of time.

Two, there's not enough time in the day to compose one.

And three, you don't have motivation to get it done.

Whatever your reason may be, you have to compose a workout plan if you want to succeed. When you do this you just have much more motivation to workout because you know exactly what's expected of you for that day and you know that it'll be worth it.

When you don't have a workout schedule, it's hard to stay motivated and get off your butt to do it because it seems pointless when you don't have a set workout for the day.

Why?

For me personally, I just feel like I'm all over the place, working different muscles, so it seems dumb to workout without a set program I can follow.

Yes, I know that's a dumb excuse, but I'm actually working to get my perfect workout schedule done.

#3 Not Writing Out Your Goals Beforehand

Again, I'm completely guilty of this but I DO plan on fixing this, to actually have a set of goals to motivate me to work harder later down the road.

Now why are goals so important? Your specific goals are what's going to push you to work harder and develop six pack abs, or whatever it is you're aiming to reach.

Without goals it seems pointless to do any workouts because you have no idea where you're wanting to be in X amount of days and what you want to achieve. However, when you do establish goals, you know exactly what you want, and you know how long and what it takes to get there.

It's that extra "push" to get you off the couch and into the gym when you think of where you'll be once you achieve your goals. It's an amazing psychological benefit to establish goals, because it truly works in helping you achieve what you want.

#4 Going Into Your Fitness Program Alone

Just because YOU have a specific set of goals and a set workout plan doesn't mean you need to go in this alone. I felt exactly like this because I wanted to do things exactly how I wanted without anyone's help.

I was an idiot for doing this, and now I ONLY workout with my buddy and never without him. It's just such a different atmosphere when you have someone to workout with, and your results dramatically increase as well.

I also consider him to be my accountability partner because he makes sure I work out and eat right since he really cares about me getting success with my Fitness Plan.

*Key Tip: Find someone you know cares about helping you*

I do the same thing for him, but I feel like I require him more than he needs me, as I get so lazy and unmotivated to workout half the time. So, remember go out and find a workout buddy if you want awesome workout results.

#5 Not Stretching Before Workouts

Stretching is huge for anyone looking to get six pack abs, lose weight, develop muscle fast, or all three combined. There is no reason you shouldn't stretch because people who don't stretch are either too prideful to take advice that looks like it sucks, or they're arrogant and think they know everything.

I was both of these and still sometimes am. However, I've learned to take advice because someone once told me this little tip, and it dramatically improved my performance during workouts and gave me an extra "boost" in my results.

Stretching before and after workouts is crucial because you develop more muscle and can workout longer when you warm up your muscles and cool them down after workouts. My advice is for you to stretch for a good 10 minutes before and after workouts so you don't injure yourself and so you receive faster, powerful results.

And finally, If you're looking for the absolute best tips for how to get six pack abs then I highly recommend you download my free ebooks which show you how to get abs fast naturally with awesome secrets.

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Health and Fitness: Build-Muscle
Jason Camacho

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesThe Best Abdomen Workouts to Obtain That Six-PackHow to Start Bodybuilding: Five Tips for the Beginning Body BuilderMuscle Building - Simple Steps to Fast Muscle GainFoods and Exercise That Help Burn the FatRecent ArticlesHow Skinny Guys Can Avoid Building Muscle The Wrong WayEffective Workout Routine - 3 Questions for Your Body-Brain-And-Soul4 Reasons Why You Are Not Building MuscleCytosport Monster Pump FAQs You Need To KnowCytosport Muscle Milk - 6 Benefits Of This Wonderful Sports SupplementFour Exercises for Developing Fabulous PecsAre You Making These Muscle Building Mistakes?Choosing The Best Muscle BuilderReducing Belly Fat - You Too Can Lose the Belly FatHardgainer Workout Routine - Top 3 Weight Lifting ExercisesSubmitted On February 18, 2012. Viewed 21 times. Word count: 1,082.

MLA Style Citation:
Camacho, Jason".".18 Feb. 2012EzineArticles.com.21 Feb. 2012 .APA Style Citation:
Camacho, J. (2012, February 18). . Retrieved February 21, 2012, from http://ezinearticles.com/?Avoid-­These-­5-­Beginner-­Mistakes-­To-­Get-­Abs-­Fast&id=6890240Chicago Style Citation:
Camacho, Jason "." EzineArticles.com. http://ezinearticles.com/?Avoid-­These-­5-­Beginner-­Mistakes-­To-­Get-­Abs-­Fast&id=6890240EzineArticles.com© 2012 EzineArticles.com
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How Skinny Guys Can Avoid Building Muscle The Wrong Way

ByMark A Hanson

How would you take it if you learned that just about everything you were doing to gain weight and build muscle was wrong?

What if all the time and effort spent on a gym membership, all the money spent on stacks of bodybuilding magazines, all the faithful building muscle reading and following, turned out to be wrong?

What if you had precious little in the way of muscle gains to show for it? Would you be happy or sad?

If you find yourself in a situation like that don't be too hard on yourself. Bodybuilding is all about trial and error. Not everything works for everybody every time. At times you have to be willing to fail before you can succeed.

There are multitudes of muscle-building mistakes that beginners fall victim to. Follow a mistake long enough and you could either hurt yourself or waste your time. By avoiding the mistakes you increase the odds that you will gain muscle the way your body was meant to.

Here are three of the worst mistakes that athletes try to build muscle the wrong way. Remove these mistakes from your brain and workouts and you'll be a lot closer to earning yourself a thickly muscled beach body.

1. Skipping Cardio

Bodybuilders who skip cardio workouts are about as common as ballerinas who skip bodybuilding workouts. They don't seem to go together.

I hear you saying, "I'm a bodybuilder not a marathoner!" Why would I want to run, jump or dance my way to heart fitness when weightlifting will get me there?

Weight lifting, at times, produces heart pounding, heavy breathing exhaustion. There just has to be cardio benefits in there somewhere.

Yes, there are some cardio benefits, but not anywhere near what you get when you do a true cardio workout.

Aerobics plays a pivotal role in muscle development. Aerobics speeds up recovery from weight lifting. It transports oxygen and blood flow to your muscles faster and better.

Add a cardio workout to your weight lifting workouts and you'll start feeling and seeing improved muscle gain results.

2. Over-training Your Biceps and Triceps

The most overworked muscle is the bicep. Go into any Gym on any given day and you can bet that nobody skips the E-Z Curl bar, the preachers bench or dumbbell curls.

Not only do these building-muscle-the-wrong-way Feldman's overwork there biceps on a day-to-day basis they also overwork them on an hour by hour basis.

They do too many reps combined with too many sets. They never allow proper recovery time. Since they are always breaking their bicep muscles down they wonder why they never get built up.

Note: Your legs are four times thicker than your arms. Refocus more time and energy on your legs and less on your arms. Of course I'm not suggesting that you over-train your legs. Be reasonable.

It's been proven that heavy lifting that improves the strength in your legs and back will also will also increase the size of your arms.

3. Not Focusing On Strength Improvement

Most new fitness trainees shy away from pure strength training because they care more about what they will look like, ripped and muscular, more than anything else.

They can't seem to get it into their heads that the stronger they get and the heavier weights they can lift means larger muscles.

I'm not talking about only a small strength improvement here, I'm talking about serious strength improvement. The stronger the better.

The more weight you can move means the larger your muscles will have to get to keep up. Being stronger also leads to better lifting technique. Better lifting technique means less injuries. Both of those improvements adds up to more intense workouts.

Conclusion.

Avoid building muscle the wrong way at all costs. Add a cardio element to your weightlifting workouts. Focus more on your legs and back. Your biceps will grow bigger because of it. Improve your overall strength so that your lifting technique gets better and you suffer less injuries.

About the Author:

Mark A Hanson specializes in fitness and weight loss. Pick up your free Skinny Guy Guide To Fast Muscle Gain. Visit http://FastMuscleGainSecrets.com

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Mark A Hanson

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesMuscle Mastery Over Muscle Confusion Every TimeWhy You're Nuts If Strength Training Isn't a Part of Your Cardio Workout PlanCardio Workouts - Why and When You Should Do Your Cardio TrainingTips To Improve Your Workout PerformanceHow to Build Your Upper Body Muscles - Workouts to Gain Muscle Mass Revealed!Muscle Up - The Hidden Benefits of Strength Training for WomenBuild Muscle - Factors to Consider If You Perform Early Morning Workouts to Build MuscleStrength Training and Cardio For Getting ResultsHow to Build Muscle FastBodybuilding Best PracticesRecent ArticlesEffective Workout Routine - 3 Questions for Your Body-Brain-And-SoulAvoid These 5 Beginner Mistakes To Get Abs Fast4 Reasons Why You Are Not Building MuscleCytosport Monster Pump FAQs You Need To KnowCytosport Muscle Milk - 6 Benefits Of This Wonderful Sports SupplementFour Exercises for Developing Fabulous PecsAre You Making These Muscle Building Mistakes?Choosing The Best Muscle BuilderReducing Belly Fat - You Too Can Lose the Belly FatHardgainer Workout Routine - Top 3 Weight Lifting ExercisesSubmitted On February 15, 2012. Viewed 20 times. Word count: 667.

MLA Style Citation:
Hanson, Mark A.".".15 Feb. 2012EzineArticles.com.21 Feb. 2012 .APA Style Citation:
Hanson, M. A. (2012, February 15). . Retrieved February 21, 2012, from http://ezinearticles.com/?How-­Skinny-­Guys-­Can-­Avoid-­Building-­Muscle-­The-­Wrong-­Way&id=6883717Chicago Style Citation:
Hanson, Mark A. "." EzineArticles.com. http://ezinearticles.com/?How-­Skinny-­Guys-­Can-­Avoid-­Building-­Muscle-­The-­Wrong-­Way&id=6883717EzineArticles.com© 2012 EzineArticles.com
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The Cumulative Injury Cycle. What you need to know to Avoid Injuries in the Gym

Written by Jeff Behar, MS, MBA  

The Cumulative Injury Cycle

The cumulative injury cycle can in three ways:

Acute Injury, Repetitive Injury and Constant Pressure or Tension.

Left uncorrected, these “events” may lead to:

Inflammation, Adhesions/fibrosis, Weak and tense tissues andDecreased circulation.

These events lead to a specific progression called the Cumulative Injury Cycle. The end result may result in:

Severe injury,Loss of function, Loss of strengthLoss of range of motion (OM)PainPossible need for surgery.Possible permanent loss of strength and range of motion.

Risk factors

The risk of injury increases when factors such intensity,frequency and duration of the activity exceed the physical ability of the worker to tolerate the work.

Contributory Factors

Today there can be many contributory factors to CTD that can initiate an injury or at least contribute to a CTD and keep you from the road to recovery. In many cases some lifestyle changes may be necessary.
Technology - Instant Messaging, PC Use

Contributory Factors – Work and Home

Certain job activities may cause or contribute to CTDs.  For instance a chef my perform hours of chopping motions putting pressure on the carpal tunnel, contributing to pain felt later when exercising.Today’s technology can also be a culprit. People are spending more and more time online, be it at home, at work, or when furthering their education. Additionally time is spent texting people.   The shear amount of time on a computer without care for proper breaks or proper ergonomic posture can contribute to CTD.  If you have to spend a majority of your day online, there are things you can do to reduce CTD impact. 

Ensure that you take frequent breaks and stretch.Ensure that your workstation is properly configured. The keyboard should be positioned so that both arms are bent at 90 degrees at the elbows. Ensure that your hands and wrists should are in a straight neutral position. Under no circumstances should the wrists be bent while typing. This causes a tremendous amount of friction and irritation within the carpal tunnel. They rub against the surrounding tissue. The longer this occurs, the more irritation and inflammation develops. Probability of Occurrence

The probability of suffering from an overuse injury also increases with age. This probability increases mainly from general wear and tear on the body, particularly on joints subjected to repeated activity, but also from reduced flexibility as we age as well.

The probability of suffering from an overuse injury can also increase as a result of other factors that are often not considered.  Management of these other factors is one preventative factor for reducing the probability of developing a CTD.  

Understanding the Signs is a Key to Prevention

There are however, ways to minimize the chance and severity of injuries that can occur due to overuse.

Of primary importance is knowing the early signs and what to do can help prevent them from becoming nagging problems.  Typical signs of CTD include pain, swelling, stiffness; numbness, loss of strength, loss of flexibility/ROM, and many other symptoms that many like to call "getting older". As the symptoms worsen, so does the severity of injury.  Failure to recognize the signs may result in permanent injury.

 

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