3451: Avoid These 7 Muscle Building Mistakes by Katarina with DIY Active on Building Muscle

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[00:01:00] This is Optimal Health Daily. Avoid these 7 muscle building mistakes by Kathy Robinson with DIYactive.com and I'm Dr. Neal Malik, your host and narrator. Hey there, welcome back to Optimal Health Daily. Now if you're new here, this is the podcast where I read to you from health and fitness blogs all for free. And if you really like this podcast, if you can do me a favor today and just share this episode with someone, that will really go a long way to keeping this show going.

[00:01:30] Alright, with that, let's keep this intro nice and short. So let's get right to another post and continue optimizing your life. Avoid these 7 Muscle Building Mistakes by Katarina with DIYactive.com Don't make these huge training mistakes. Everyone could use some information on how to avoid the training pitfalls that block us from reaching our goals.

[00:01:57] Many of us are so passionate about fitness that we can overtrain. This mistake, along with others, are going to be discussed. Training Mistakes 101 Many people think that the main reason for building muscle via strength training is to look and feel great. While this may be true, it can also improve the quality of our sleep, our memory, reasoning, problem solving, and our overall mental health. It can also guide us in making better choices about our nutrition.

[00:02:26] Many times, while exercising, we make training mistakes that set us up for failure when we try to achieve results. Here are 7 of the most common training mistakes that we make that can hamper us from reaching our goals. 1. Lack of Sleep This can influence your attention span, alertness, concentration, and problem solving. A good night's sleep can also enable you to learn more efficiently.

[00:02:52] Many times, when you're tired, you have a hard time focusing and remembering simple tasks. This can affect your training and your life in general. It's important to know that sleeplessness can increase the symptoms of depression, particularly if you've missed sleep over an extended period of time. Therefore, it's crucial for both body and mind to rest at night. 2. Non-stop habitual training without change My personal philosophy is all things in moderation.

[00:03:22] Therefore, I strongly believe that your body needs a break in between workouts. How much of a break is required in between training sessions? It really depends on what sort of training you do and what you're trying to achieve. For example, is your goal weight loss or muscle growth? That being said, you need to change it up. It's important to do some targeted exercise routines like yoga or Pilates to enable your body to work and for all your muscle groups to work effectively

[00:03:52] and to maintain flexibility. To give you an example, think of cyclists or runners who are fully dedicated to their chosen sport, yet don't do any other forms of exercise. This might not be beneficial to their bodies long term. It could be worthwhile to integrate some complementary exercise routines in between intense, focused training sessions. 3. Setting impossible goals Be realistic about your training goals.

[00:04:20] Do you want to run a 10-kilometer race? Great! Go for it, but make sure that you condition your body to develop enough strength and endurance to finish the race with grace and without injury. I love running, but it's not just about moving your legs really fast. It requires the rest of your body to be in sync with your legs. How are your glutes, hamstrings, and calves? How much conditioning do you do with these muscles?

[00:04:46] If you set large goals, make sure to give yourself enough time to achieve them and set your training program up appropriately to get the results you want. 4. Eating less than nutritious foods Consuming less than nutritious foods or so-called junk foods can contribute to a lack of energy, weight gain, and other health issues including diabetes, arthritis, and heart disease. If you have no energy to get off of the couch,

[00:05:14] how can you get motivated to exercise? It becomes a vicious cycle. For your overall health, it's better to limit these not-so-nutritious foods and establish healthy eating habits. 5. Lack of commitment Also known as inconsistent training Does this sound familiar? You announce your New Year's resolution. I want to do more exercise. And after a few months, you go back to no exercise. Halfway through the year,

[00:05:42] you realize that you haven't exercised for over two months. Well, I know we all have a long to-do list including family, work, and other commitments and it's so hard to get back on track. However, perhaps you could consider finding 20 minutes three times a week. You could dedicate this time to doing the required training. This way, you can make sure that your body gets what it needs so it can serve you better long-term. Note, I agree 100%

[00:06:11] we all need to find the time to make exercise part of our daily lives. It can seem selfish, but in reality, it is one of the most unselfish things you can do. It allows you to be able to give more to your family and your friends. 6. Don't give up when things seem hard. I've been there and I've done it. Have you seen the movie Billy Elliot? It's one of my favorite movies. It's about passion, drive, commitment, and determination.

[00:06:41] Billy knew what he wanted and that was to be a dancer and he understood that it takes a lot of practice to make it to the top. Once he got there, he still had to dance, dance, and dance some more. And that's what I've learned about anything I've wanted to do in my life, not just in regards to sports. You need to practice, practice, and practice until you feel like there's nothing else to do. If you believe that you can do it, you certainly can. So don't give up.

[00:07:11] And 7. Overtraining muscles, also known as muscle fatigue. This usually happens when you push yourself to do more than you should and your body doesn't get a chance to recover. It's simple logic. If you work your muscles hard, you must allow enough time for recovery and growth. Listen to your body and take care of it. Wrap up. Have you made any of these training mistakes? Well, it's time to change your ways and get the best results for the effort

[00:07:40] you're already putting in. That sounds more efficient and convenient, doesn't it? You just listened to the post titled Avoid These 7 Muscle Building Mistakes by Katarina with DIYActive.com and I'll be right back with my commentary. If you're a small business, the right hire can be make or break. Hoping the right people see your job posting isn't the best growth strategy. When the pressure's on and you need the right hire,

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[00:09:09] said that changing up our exercise routines can be beneficial. Katerina gave us the example of cyclists or runners who are dedicated to their sport but may not incorporate other exercises into their training. Most health organizations would agree that incorporating other forms of training is important. The American College of Sports Medicine's exercise recommendations emphasize the importance of incorporating a variety of exercises for optimal health. These exercises include activities

[00:09:39] that strengthen the heart and lungs which is also known as cardiorespiratory or cardio exercise like walking, running, cycling, swimming, rowing, and so on. So think of exercises that use large muscle groups that are rhythmic and require at least 10 to 20 minutes of active movement. Now it's recommended we perform these cardio or heart and lung strengthening exercises

[00:10:08] most days of the week. Now it's also important to maintain our muscular strength and muscular endurance especially as we get older. That's where resistance training like lifting weights, doing Pilates, and even yoga can help. If we can perform resistance training at least twice a week and in each session we target the major muscle groups that would be ideal. Lastly, flexibility is something we want to maintain too. So stretching

[00:10:37] the major muscle groups at least twice a week is also important. Now this may seem like a lot but keeping these practices in mind will help keep the body well-rounded and as today's author Katerina said will help us achieve the best results. And that means you can give more of yourself to your family and friends. Alright, that'll do it for today. I hope you have a great rest of your day and of course I'll see you back here tomorrow

[00:11:04] for our Friday Q&A episode so definitely stay tuned for that where your optimal life awaits. Let's see you back here. Let's see you back here. Thank you.