Workout Mistakes Beginners Make In The Gym

Joe pacifico: Trying to pack on some serious muscle mass at the gym? Stop! You're probably doing it all wrong. There are 3 common workout mistakes that you need to know before you go any further. Once you know these bodybuilding hacks, you'll have a competitive advantage over other newbies in the gym. Read on to find out what they are.

You're not lifting weights properly

 

Sorry to break to you but you're probably lifting weights wrong if you're a beginner. Don't panic, you're not the only one. After all, even the world's best bodybuilders had to start somewhere.

You're rushing things in the gym

Rome wasn't built in a day. If you want to get seriously jacked, patience is key. Devising a proper workout plan is a good place to start but if you're rushing things in the gym and not focusing on proper form, you could be losing out on newbie gains (the amount of muscle you build when you first start working out).

Even worse, you could be putting your body at risk if you're training with weights that are just too heavy for you.

Your diet is awful

 

Think you only build muscle in the gym? Think again. What you eat - and how often - plays a major part in lean muscle mass development so make sure your diet is on point if you want to become a beast.

Struggling to incorporate healthy foods choices into your diet? Don't worry - it's a lot easier than you think. You can make a few simple changes in the kitchen that will build some serious muscle in no time.You can make a few simple changes in the kitchen that will build some serious muscle in no time.

Here are some beginner's diet hacks:

Protein is the building block of muscle and you're probably not getting enough of the stuff. Start by consuming a gram of protein for each pound of your bodyweight (for example, if you weigh 170 lbs, aim for 170 grams of protein a day). While this might sound a lot to a newbie, it's easier to achieve than you might think.

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Why Carbohydrate Diet Important For Young Athletes

Joe Pacifico | When you or your child athlete thinks of food, you should think about carbohydrates, with the primary food sources being the whole-grain products, vegetables, and fruits that make up three quarters of the FDA's new MyPlate food guidance system.

Studies have shown that adequate dietary carbohydrate must be consumed on a daily basis, especially after exercise, to restore levels of carbohydrates (glycogen) stored in the body's muscles and liver, which, as the preferred fuel for most types of exercise, is required for peak athletic performance.

1.Only 46% of the typical American diet is derived from carbohydrates or about 2.2 grams per pound of body weight.

2.Active children should get 50 to 55% of their total calories in the form of carbohydrates, or about 2.7 grams per pound of body weight.

3.A child athlete who needs 2,500 calories per day thus needs to eat at least 313 to 343 grams of carbohydrate per day (there are 4 calories in 1 gram of carbohydrate).

4.Most carbohydrates should be obtained from "complex" (starchy) carbohydrates found in vegetables, breads, cereals, pasta, and rice, rather than "simple" (sweet) carbohydrates found in milk and fruits. Although both simple and complex carbohydrates provide energy for working muscles, foods high in complex carbohydrates contain more essential nutrients, like B vitamins, iron, dietary fiber, and minerals, which are lacking in simple carbohydrates.

These guidelines for carbohydrate intake assume that the youth athlete is consuming adequate energy on a daily basis. Athletes who consume low-energy diets will slow the repletion of muscle and liver glycogen stores. This leads to fatigue, and may impair training and performance.

Low-energy diets are common among athletes such as gymnasts, figure skaters, wrestlers, and other athletes who traditionally maintain low body weights for appearance or performance. However, even during weight loss and energy restriction, a diet high in carbohydrate appears to be beneficial in helping athletes maintain high-intensity performance capacity.

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