The Top 10 Bonehead Workout Mistakes to Avoid And The Top 10 Kick-Butt Training Tips
Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises
So you joined the gym and you hit "the circuit"... you know, that section in the gym with all those fancy, chrome-plated, "technologically advanced" weight stack-pulley, hydraulic or computerized machines all lined up in neat rows... far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an "easy, safe, injury-free, effective full-body workout." The machines may be easy, but most machines aren't as safe or effective as they're cracked up to be.
Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises
For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar "BIG" exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you cant drop a barbell on your head, they're ultimately NOT as safe as free weights because they don't develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed in your program is fine, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.
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Bonehead workout mistake #7: No mental preparation
This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven't the slightest idea just how powerful the mind is or how to harness its power. Psychologists and "brain scientists" have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.
Kick butt workout tip #7: Use visualization and mental rehearsal daily
Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as "visualization" were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you've always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.
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Bonehead workout mistake #8: Not eating immediately after training
Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don't feel like eating, (b) you don't have anything to eat with you, (c) you heard that you get leaner if you don't eat after your workout... is one of the most boneheaded things you can ever do!
Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout
Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important. The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the "post-workout window of opportunity." Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.
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