1. Not Resting Enough

People often feel the need to overtax their body when beginning an exercise program. By overtraining, people cause more harm than good to their body for a variety of different reasons. Also people may be less likely to stick to the program because they burn themselves out. Sessions should last 45-60 minutes for weight training, also when starting out three full body sessions a week is optimal for progress without overtraining.

Also you should be getting at least 8 hours of sleep every night. Your muscles grow and repair themselves while resting, not while lifting. It is also important to rest so that your central nervous system can recover from exercise. You central nervous system is the control center for all your muscles, so if it is not functioning at 100%, neither will your muscles.

2. Not Giving Diet Proper Attention

People often do not achieve there goals because they overlook their diets, and rely on supplementation and exercise for change. Although both supplements and exercise have the possibility to alter your body in a positive way, they will only work with a sound diet. Diet is the key for success in both fat loss and muscle buildings. To lose fat, one must be in a caloric deficit, and to gain lean body mass one must be in a caloric surplus. To find optimal caloric intake for both situations one should consult a dietitian.
It is very important to know you Basil Metabolic Rate, or BMR, which can be easily found through a google search. Also you do not have to have a perfect diet to succeed, as long as you follow your diet 90% of the time you will accomplish your goals. It is also very important to learn how to read labels and be familiar with good and bad sources for macronutrients. Your body will function much better if you supply it with quality calories that come from clean food sources such as high fiber whole grain carbs, lean meats, and healthy fats.

3. Not Training Properly

Often beginners look for a training program in magazines and online, and they do not really know that these programs are too advanced for them. This can lead to overtraining, injury, central nervous system fatigue, and many other problems. It is extremely important to use proper volume and loading parameters when weight training. Little progress is made when someone does not train enough, or uses weights that are far to heavy and completes movements in poor form.

Also people tend to overlook the basic compound movements and preform isolation movements because they see bodybuilders preforming them. Leave your ego at the door when lifting, because with proper form and dedication, big weights and big lean bodies will come in time. Take advantage of personal trainers at the gym and allow them to create a program for you. It is also important to change the programs parameters periodically so that you body does not adapt completely to one type of training.

By paying attention to the three common mistakes above, trainees will be able to make continual progression and better themselves long into the future with out the worries of injuries, lack of motivation, and diminishing results.

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