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The Ultimate List for Common Strength Training Mistakes to Avoid

The Ultimate List for Common Strength Training Mistakes to Avoid

Opting for strength training is a great decision for everyone, irrespective of their age or weight. It does a lot of good for your present as well as future health. However, it’s important to note that thousands of people get injured due to strength training every year as they make one common mistake or the other. Even when you have been doing it for quite some time, and think that you can do it perfectly and no risks are involved, you might not be correct all the time.

Studies have found that people tend to make very similar mistakes during their strength training regimen, which usually remain unnoticed. But it is important to figure out these mistakes in order to avoid injury during your training sessions.

Here is a list of the most common strength training mistakes that should be—and can be—avoided:

1. Training beyond your capacity.

There are a lot of people who feel a little embarrassed to exercise with less weight, as they are worried about what others will think! This ultimately doesn’t help you as you are exercising your ego, and not your muscles. It is always wiser to lift weight that suits to your capacity, and not something that will injure your tissues or muscles. So, make sure you are confident about what you do and are not influenced about what others think or say.

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2. Exercising until your muscles fail.

Make sure you have a trainer beside you while opting for strength training. This is important as they will help you complete repetitions if it becomes tough for you to complete all the sets on your own. But then, make sure this does not become a habit and you are not taking your instructor’s help each and every time you are doing a set. If you keep on training your muscles until they fail, you are exposed to the risk of heavy injuries.

3. You are not clear about your exercise regime.

If you are thinking of doing the exercises that you see others doing at your gym, you are making a big mistake. Make sure you consult a fitness expert; tell them your physical condition as well as your requirements. They will consider all the factors thoroughly and then create a customized exercise regime to suit your health and fitness objectives. Make sure you are aware of the purpose of each of the workouts before doing them. For instance, if you don’t know why you have been told to do barbell bench, instead of dumb bell press, figure out the reasons for it.

4. Using too many reps.

You might want to add muscle and gain some weight quickly, which is why you have decided to work hard at the gym. Now, if you think that working hard is similar to overworking yourself and doing too many repetitions, you are wrong. Many people tend to do more repetitions than they have been instructed to do, and thus injure themselves. Make sure you are doing a maximum of five repetitions of every exercise as this will help you gain weight. You can also include some test boosters to get more effective results

5. Working out during illness or injury.

It is rightly said that you need to get proper amounts of rest when you are feeling sick. Sickness gives rise to weakness. Working out when you’re ill will leave you tired without giving you the expected benefits. Adequate amounts of rest will help your body consume energy that will help you recover from the illness. Do not make use of this energy to build muscle tissues, as this might worsen the situation. Similarly, it is advised to take ample rest after an injury. This will help you recover sooner and prevent the situation from worsening.

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6. Inadequate amounts of rest before the next workout.

Various studies have reported that the muscles in our body need about 24 to 48 hours to recover after a workout. This depends on the kind of workout, the intensity and the diet followed during those days. Rest is the best way to let your muscles recover by themselves. There is no doubt that by working out, you are stimulating growth in your body. But this growth takes place only when we take enough rest after the workout. Rest also helps muscles gain enough strength for further working out.

7. Lack of warm up exercises.

The majority of injuries usually occur due to inadequate amounts of warm up. Warm ups are necessary as you need to get your heart rate up and let the blood reach the muscles before you perform any heavy exercises. Some dynamic stretching can be a part of warming up too. This will help prevent further injuries.

8. Denying the consumption of food.

Many of us love eating, and we do not keep track of what we eat and the quantity we consume it in. But our eating habits contribute majorly to the success or otherwise of our weight loss plans. Many people are used to denying the amount of food they actually eat. It is advisable to be true to yourself and keep track of what you eat. Noting it down and maintaining a food diary will help you realize the actual amounts of food that you eat. This will help you keep control over your diet as well.

9. The fixed workout routine.

The principle of adaptability states that when you get used to a certain routine or task, you will be able to perform that even better if you keep repeating it. A similar effect can be seen in the workout pattern. It is a good practice for sportspeople to follow the same routine, but when you are working out for weight loss, it is best advised that you keep altering the workouts. The alterations can be to the movements you choose, the amount of weights you use, or the number of repetitions you follow.

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10. Measuring the wrong results.

A person undergoing a weight loss plan always thinks that the best way to check results is the scales. But we fail to understand that there are a few exercises that burn fat and a few that help build muscle. Thus, judging your results based solely on your weight is a bad idea. You may not find the scales showing rapid results and this could cause you to be discouraged. Taking your measurements is a better indicator of progress.

11. Improper methods and techniques.

If you have made up your mind to exercise and lose weight, just doing a little bit of movement will not help. You need to learn the correct exercises that work on specific body parts and also the frequency and the number of times they have to be repeated. Exercising without focusing on the necessary techniques will lead to further injuries. Thus, the best way to learn the correct way of exercising is by starting with a personal trainer or a coach.

12. Lack of carbohydrates and fats.

It is usually said that people who have undertaken a weight loss program should avoid the consumption of carbohydrates and fats. This is actually untrue. You need to consume enough of both these nutrients, just from the right source. Carbohydrates are considered to be the main source of energy in our body. If not present, the body will use any other nutrient to produce energy, after which we may feel weak. Adequate amounts of fat from sources such as olive oil and organic nuts are also necessary.

13. Not following a training log.

Competing against your own performance will help you work out better. Maintain the intensity of the workout you perform each day. A great way to do this is by multiplying the number of repetitions with the amount of weight you have taken. Then, next time, you can increase the number of repetitions, or the weight, or both. This will help you increase the amount and the time of your workout daily.

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14. Workouts that segregate muscle groups.

Many people perform exercises that might focus on a particular muscle group, usually the hamstrings or the biceps. In general it’s better to avoid such isolated exercises. Rather it is best to perform exercises like squats, in which all the muscles—from the legs up to the shoulder—get a workout.

Before you work out, make sure you are aware of these 14 pitfalls and steer clear of them. Also, consult your trainer to know about the best dietary supplements that you can include in your diet for quick results.

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

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        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

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                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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