6 Mistakes that could be sabotaging your earnings

Six common mistakes that could be hurting your gains at the gym

We all know that in this sport the details are crucial to the final result, however, that is not what I am going to talk about in this article.

These errors that I am going to list for you, are big and serious errors that must be corrected and that could be compromising your goals in this sport.

YOU DON'T HAVE CONCRETE GOALS

In my opinion, this is one of the reasons that most contributes to poor results, I myself was a victim.

Whether you want to lose or gain weight, having a fixed goal is vital to achieving results.

Constantly changing your mind not only hinders your progress, but also ends up stagnating and getting stuck.

For gains in muscle mass, it is understood that, for those who practice this sport requires 2.5 to 3.0 grams of protein per kilogram of body weight, more carbohydrates and lipids needed.

On the other hand, if you want to lose weight, you need to burn more calories than you eat.

It's normal to gain weight and lose some muscle definition.

To avoid this loss, choose the quality of carbohydrates, lipids and proteins carefully.

Always try to eat as clean as possible and avoid processed foods.

TOO EMPHASIZE PROTEIN 

It's no secret that protein is essential for building muscle.

This macronutrient provides the raw material that can be used for muscle growth.

But what about carbohydrates and fats?

The problem is when nutrition revolves 100% around protein and leaves aside other macronutrients.

It should be remembered that carbohydrates are the macronutrient that the body uses as fuel during exercise.

Therefore these are vital in helping with protein synthesis in muscle tissue.

TRAINING WITH THE EGO

This is the biggest mistake anyone can make in a gym.

By “training with ego” I mean using too much weight at the expense of your posture/exercise biomechanics.

The only thing you will achieve this way is injury and delay your progress.

The muscle doesn't understand the difference between lifting 5 kilos or 100 kilos, what they recognize is the time under tension.

The longer the muscle is under tension, the better the results.

Don't worry about filling the bar with weights or using the heaviest dumbbell, but focus on your posture and muscle tension during the exercise.

NOT GETTING ENOUGH SLEEP 

You're not reading wrong, for your muscles to develop and grow you need to sleep.

If you think that muscles grow when you are in the gym, I'm sorry, but you are wrong.

Hypertrophy training causes microscopic tears that help form new muscle tissue and fibers, which means there are more fibers to recover.

In other words, during your time in the gym you are “destroying” the muscle through micro tears.

With plenty of rest and adequate nutrition (high in protein and carbohydrates) the muscles are slowly rebuilt over the following days.

If you don't get at least eight hours of sleep, your body won't have enough time to recover and build new muscle tissue.

CHAOS ON THE WEEKENDS

Many of you believe that going to the gym five times a week is more than enough to achieve the results you want.

You have to realize that the hardest work is when you're away.

This is a 24-hour sport.

This is the typical scenario for those who don't take results seriously: when the weekend arrives, diet doesn't matter, rest is much less important and you don't even think about the substances you take.

Trust me, forgetting your training regime and eating plan over the weekend will take you further and further away from your goals and objectives.

All your effort will be in vain, for a night in which you forgot that this sport is 24 hours and not an hour and a half.

I'm not saying you shouldn't go out or have fun.

What I'm referring to is self-control and knowing what you really want.

One drink won't do you much harm, but if you add a few more drinks to that and the same scenario is repeated every weekend, you can say goodbye to any results.

Alcohol is treated as a toxin, a poison, by the human body.

Therefore, when you drink alcohol, your body will make every effort to eject it from your system as quickly as possible.

This causes important processes such as nutrient digestion and protein synthesis to be delayed or not carried out fully.

DEPEND ON SUPPLEMENTS

Every day I am approached with this question: “What are you taking???”.

From the beginning, there is an error in the correct order of the questions.

I don't blame them, but lately I've seen how people condition their results based on the supplements they take.

When you start replacing your solid meals with supplements, you are making a serious and basic mistake.

Supplements are meant to complement, not replace.

If you use supplements without a good diet and training, I assure you that you are only wasting money in exchange for zero results.

This article was adapted by Nuno Granja, the newest member of the Ginasio Virtual team, take a look at his presentation here!

If you have any questions about any topic covered in the article, you can contact me via email: nunof.granja@gmail.com or through the comments section.

NOTE: This article was adapted and translated from the Muscular Development Latina Magazine, however I fully agree with it and I am a defender that these are the most common and basic mistakes that most bodybuilding and muscle building practitioners make to avoid achieving their goals.