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Five Newbie Weight Lifting Mistakes – And How to Avoid Them

Five Newbie Weight Lifting Mistakes – And How to Avoid Them

Brand new to the gym? Excited to get started with your workout program and commit to changing your body for good? If so, you need to make sure that you go about it the right way. Proper technique and a good approach will outweigh too much weight, too fast.

Sadly, many people start a workout session incorrectly and as a result, short-circuit the results that they could have achieved.

Take the time to learn the most common weight lifting mistakes new lifters make and be sure to avoid them, as it will work well to your benefit.

Let’s have a quick look at what you need to know so that you can put your best foot forward.

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1. Using An Advanced Workout Routine

The very first error that’s commonly made is using a more advanced workout routine than necessary or possible. While it’s great that you want to see optimal success and push yourself, remember that your body is just getting used to the exercise of weight lifting.

If you put yourself on an advanced split body routine with intricate lifting techniques, how well do you think you’ll keep up?

Not well at all. It’ll be one week in and you’ll be injured. Or you’ll only fully commit for a few weeks than stop due to a lack of time and motivation.

Clearly this isn’t what you’re after. Choose a workout routine that fits your schedule and fits your body. You’ll be much more likely to reach results.

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2. Adding Too Much Volume

Also be careful to limit and pay very careful attention to how much volume you’re lifting. Five sets of each exercise is not needed to see good results. Aim for two or three sets at first and see how you do.

Often, if you’re devoted to those two to three sets, it will be sufficient to help you increase your total strength and progress level.

3. Focusing On Cardio Training

Take a critical look at your workout routine, and it’s balance between workouts and goals. Whether your primary goal is to lose fat or build muscle, strength training is where it’s at–not cardio workouts.

Some new lifters put far too much emphasis on cardio, only to see a lack of progress. Mixing cardio with weight lifting can easily lead to over training. Cardio also negatively impacts the muscle building progression.

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4. Neglecting Good Form

Good form is a must! If you don’t know how to use good form throughout your workout routine, you’ll be sacrificing your effort. Consult with a personal trainer, find a friend in the gym, or critically watch YouTube for instruction.

If you do use poor form, be prepared to not achieve your muscle building goals, due to an inability to stimulate the muscles. In addition, you’re going to put yourself at risk for a serious injury.

Take the time to build good habits from the start, and slow down your technique. Combine breathing with lifting for both proper form, and for making your workouts more efficient.

5. Not Paying Attention To Nutrition

Finally, the last critical error that’s made far too often is completely neglecting nutrition. Many new lifters focus on the workout element, but forget about their diet, or even worse, use workouts as a justification for their diet. Don’t fall in the trap of eating poorly due to a new workout routine, you’ll tend to outweigh the benefits of the workout itself.

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Remember, your diet is going to establish which direction your bodyweight moves. If you aren’t tracking calories properly and getting the right macro-nutrient mix, you are headed for problems.

Make sure that you keep this all in mind as you go forward with your strength training workout routine. If you do, you can feel confident that you are on the road to success.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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