To build lean muscle, people use to start a strength training using a SPRI exercise tube or strength training machine. To get optimal results from strength or weight training, you should never perform more than 10 reps in each exercise with proper form at full range of motion.
Stage # 1: Working Repetition
At this stage, you do not feel very hard because you are just starting the movement to build lean muscle. You fully contract the muscle on the way up, and slowly lower it on the way down. Remember to work the full range of the motion, as this is the correct way to build lean muscle. You will perform 5 to 6 repetitions of a 10-rep set. Normally, a repetition should take 2 counts on the way up while you exhale, and 4 counts on the way down while you inhale.
Stage # 2: Fatigue
You start to enter stage 2 when you feel you are getting harder in each working repetition. At this stage, your bicep muscle is getting tired and fatigued. This stage should last 3 to 4 repetitions, or around your 6th to 9th repetitions of a 10-rep set.
If you still feel comfortable when you approach the 7th, 8th or 9th repetition, this means the weight or band tension is too light for you. This is always the common mistake people do and thus miss out the benefit of strength training to build lean muscle.
Stage #3: Muscular Failure
You will come to a stage that you can no longer move or lift up the weight, band or machine. I would say congratulation to you because this muscular failure stage is the most important stage to build lean muscle. This should happen on 9th or 10th of a 10-rep set.
Although you are no longer physically capable of doing even one more repetition, you still try and finally finish performing the 10th repetition. Here you will have tiny tears in your muscles. This is good as these tiny tears will be repaired in the next 24 to 48 hours. A little more lean muscle tissue is built so that you can perform better in next training.
Build lean muscle is so important in healthy weight loss program, as muscle burns out 16 times more calories than body fat. Increase of lean muscle will help in boosting metabolism. This will end up with higher success rate in losing weight.
Common Fitness Mistakes
Almost every one who has tried dieting or fitness has dropped the workout routine or the program at least once. The lack of rigor may be due to low motivation, inadequate emotional support or even getting bored doing the same thing or eating controlled diet. Sometime time itself is the reason for many of us to start avoiding fitness sessions. But this can be avoided with a little planning and a positive attitude.
Here is a list of common fitness mistakes people make when trying to get in shape.
The number one mistake is the inability to plan for the future. Do not go to the gym without knowing why you are there in the first place. If the target is not clear, how will you know if you have achieved it or not? If you are unsure then ask your doctor what your ideal weight should be and make that your goal. Or focus on the number of inches you want to lose from your stomach or thighs.
Coming up with excuses & finding reasons for not going to the gym is the second in the list. Yes, you can get busy sometimes but little planning will always help. No matter how busy you are, you always make time to eat. Don’t you? Do not leave the program, just because something has come up in the last minute. Reschedule your training and make sure it takes the highest priority.
Too little exercise. This may seem too obvious, but many people lift dumbbells or do some push ups & feel they are done with the workout. Its very important to plan the workout before you actually do it. If you are not sure on the routines, ask a gym trainer or an experienced bodybuilder. People are usually very happy to show off their knowledge.
top fitness mistakesToo much exercise can also be bad for the body. Muscles need time to grow, and the body needs time to burn fat. Some people believe that the body only burns fat during exercise. In fact the body burns fat throught the day whenever it needs energy. More muscles you have, the faster you burn calories because your muscles need energy for maintenance all time. Over exercise will simply make you tired so give your body rest for at least 1 day in a week.
Do not do the same exercises over and over again. You will soon get tired & bored doing the same exercises & will try to find excuses to avoid the workout. You can also learn to juggle around with the exercises that make up the routine and replace them with new ones from time to time. Try to find variations of exercises & make them interesting for yourself.
Do not walk into the pub immediately after your workout session. Alcohol has extra calories that you will not be able to lose fast. Weights in the gym for 45 minutes and then couple of beers should be completely avoided.
Keep an eye on your food. Avoid fast food and in-meal snacking. Don’t forget to exclude soft drinks. At the same time reduce the risk of starvation. Starving is one of the most common mistakes that people make. Never burn yourself out without proper diet. That way you will end up in a hospital. Proper diet is mandatory for your muscles to grow.
And finally, look for no magic solution to save you from your problems. You cannot lose weight just by sitting in front of a TV or computer trying to buy the magical pill to lose weight. Even the best of fat burner supplements are to be taken along side proper diet & workout.