A fit body is probably one of the most common goals we all share. Knowing that you can improve your appearance to look more appealing can boost our confidence, along with all the other benefits it provides us with. Before you hit the gym, we want to make sure that you know what you’re doing. That’s why we’ve prepared this article to teach you how muscles grow and what mistakes do you need to avoid.
How Do Muscles Grow?
As you may have already known, repeatedly lifting heavy items is the best way to grow our muscles, but how does that work exactly? Why do we have to go through the difficult process of lifting weights or conducting physical activities to grow muscles?
The first thing you need to know is that the increase in our muscle size is caused by its resistance. This is called muscle hypertrophy. Believe it or not, putting our muscles through that much stress actually injures or damages our muscle fibres, but that’s all part of the process. Our bodies would then work to repair these damages and fuse the fibres, eventually resulting in muscle growth.
Muscle growth is not just about lifting heavy items. There are plenty of different types of training to develop your body holistically. Generally speaking, though, the main purpose of growing our muscles is to make us stronger in all aspects.
Bad Exercise Habits to Watch Out For
Working out is hugely beneficial for both your physical and mental health. However, if you are doing it wrong, you won’t get to maximise its effectiveness, or, worse, you may actually be reversing the results.
Here are some bad habits that you need to avoid when you exercise:
As mentioned earlier, muscle develops when the fibres get injured and eventually heal. This means that if you stop an exercise once you feel the burn, you won’t get the results you are aiming for. This is called undertraining, which may also be caused by bad form when exercising or not allowing your muscles to be challenged.
On the other hand, there is also the case of overtraining. Since the muscle develops when it gets damaged, plenty of people assume that the more you exercise and push yourself to the limit, the faster it develops. That’s not often the case. Overtraining can lead to accidents and sore muscles, which may prevent you from working out for the following days or weeks.
No Rest Days
After talking about overtraining, now is as good a time as any to discuss rest days. Always remember that you should allow your body to heal, and an overnight rest would not suffice. Make sure that you dedicate at least one specific day per week to resting. This will guarantee that your body is not overwhelmed with all the physical activities it’s been going through. Investing in the best massager for the body will also help relax your muscles and reduce the exhaustion you feel to prepare for the next workout session.
Not Warming Up
The most common mistake that beginners make is not warming up. Working out is not an easy feat, and you need to prepare your body for it. Warming up will stretch your joints and warm your muscles up. Instead of going straight to intense workout routines, make sure you warm up first to prevent your muscles from feeling too sore.
Do not ever forget to drink water when exercising. When you work out, you will sweat a lot. This fluid needs to be replaced; otherwise, you’ll end up dehydrated. Make sure you always have a bottle of water with you to keep your body replenished as you burn those extra calories.
Sitting Between Sets
One thing that burns your body fat is your elevated heart rate, which you achieve when you exercise. This means that if your heart rate lowers while working out, the results of your entire routine would not be as promising. That being said, refrain from sitting between sets to keep your heart rate up. However, if you are feeling lightheaded or nauseous, disregard this tip.
Having Unreasonable Expectations
Yes, we have all heard of the fuss about working out and how you get a better physique and healthier body. Do not let this be the reason you set unreasonable expectations for yourself. Keep in mind that getting a fit body is a process, and there’s no magical shortcut around it. Don’t expect to lose 10 kilograms in a week, but make sure you celebrate your little successes.
Your body is your responsibility. That’s why you must always ensure that you are in your best shape. This is the only guarantee that you will live a healthy lifestyle and reduce your risks of suffering from various illnesses. Knowing how to maximise your workout sessions is an important part of working out.