A lot of athletes keep making the same basic training and nutrition errors again and again, and then wonder why their performance wavers. Take a good, detailed examination of each of these common mistakes and see how many you commit. Recognizing and correcting them will yield remarkable benefits in your general performance.
1. Hydration Overkill. An athlete generally uses up about 33 oz. of fluid per hour of exercise. Professionals advise that consuming 16 oz. of fluid every hour during exercise will usually prevent dehydration in events lasting three to four hours. Far too frequently endurance athletes take on the “if a little is good, a lot is better” approach, leading to an excessively diluted level of sodium and electrolytes in the blood, causing cramping, stomach discomfort, bloating, and extra urine output.
Sustaining the best possible fluid intake before and during exercise is vital for both performance and physical condition. Researchers have found that the leaders in ultra events such as triathlons and long marathons tend to dehydrate, but the mid to back-of-the-pack athletes tend to over hydrate. The majority of front-runners are very competitive, and they don’t remain at aid stations trying to ease the symptoms of exhaustion or heat with excessive amounts of water.
2. Dieting impatiently. A lot of bodybuilders and other athletes hop from one diet plan to the other without ever giving the original program enough time to work. It takes at least three weeks for your body to become accustomed to nutritional alterations. If your objective is to lose fat, and you begin a high carb, modest protein, low fat diet with reduced calories, expect to see noticeable changes after around 21 days.
3. Eating too much. We all know the biology. Surplus calories are stored as body fat. Building muscle is the number one objective of bodybuilding and body fat is the bodybuilder’s number one foe. In addition to doing aerobic workouts, you have to to consume specific quantities of protein; carbohydrates and fat if you want to lose fat and preserve muscle. You need to become nutrient aware.
4. Starving yourself. A calorie deficit is the only way to lose body fat. The caloric deficit must be kept small, however. Your body assumes you are starving when calories are cut too much, or held low for too long, and sets into motion a sequence of metabolic and hormonal actions, which in the end bring about muscle loss, slow metabolism and plateaus.
In the heat of the battle it is at times hard to preserve the discipline of caloric intake. You can get so hot and bothered with trying to keep the pace that you overlook to fuel the engine properly. A steady intake of calories gives you constant energy, prolongs stamina, and guards muscle tissue from being cannibalized.
5. Avoiding healthy fat. Fat is a magnificent micronutrient that seems to be getting a lot of press recently. The majority of healthful fats taste awful while the bad fats taste truly good. However, healthful fats will help reduce your cholesterol, lessen tendon inflammation, boost insulin sensitivity, and enhance hormonal manufacture of testosterone.
6. Not consuming any protein during exercise. The main source of muscle energy production is adenosine triphosphate. Each muscle stores its own reserve of glycogen, which is a long-chain carbohydrate having a chemical makeup resembling the carbohydrates found in an ordinary potato. After about 90 minutes, however, the body will need protein for energy as carbohydrate reserves are reduced.
7. Not paying attention to supplementation. Supplements help us make up for the little gaps and inadequacies in our diets. Every leading athlete uses supplements. You can begin with a prepackaged multipak. A quality protein powder, a high-grade carbohydrate powder, and a large stock of beef liver tabs will work marvels for your recovery, training and physique.
8. Failure to make a firm resolution upfront. You know you want to get rid of that spare tire and swap the six-pack of beer for the kind of six-pack you can show, rather than share, at the beach. The chief mistake a lot of people make is starting a fat loss program without really making a resolution. It may seem unimportant, but having a profound, meaningful motive is vital to success.
9. Surrendering quality to quantity. This is both the most frequent and most expensive mistake that most gym rats make. More isn’t better. Ensure you do something well before you do it more. Tips:
a) Shoot for a minimal increase in total reps if you’re not happy with your skill on a specific exercise, and center your energies on improving your technique instead.
b) Particularly at the beginning of the stroke, always try to move weights as fast as possible on the concentric or positive stage of each lift.
c) More concentrated efforts call for even more attention to active recovery.
10. Too little rest. This is largely due to the temperament of athletes who get mired in the “more is better” syndrome. Rest days must be built into each week of training in addition to short breaks in training all through the year. Some experts advocate a type of “periodization” where the athlete takes several successive days of reduced training every 3 to 4 weeks.
Maybe the chief mistake of all is not learning from your mistakes. Mistakes are all right. Only apprehensive, wimpy people who don’t even try anything can claim to be mistake-free. Don’t beat yourself up if you realize that you’ve been making a lot of these mistakes. Just learn from them and stop making them.