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Top 10 muscle building mistakes to avoid

1. Not eating right.
When you want to build muscle you need to pay attention to what you are eating, and when. You should preferably eat often, every 3 hours or so, to have a constant energy source. The best source of long lasting energy is food containing complex carbs, such as whole grain breads and pasta, brown rice, oats etc. You also need to get plenty of protein and essential fatty acids. Foods rich in protein are for example meat, nuts, beans and cheese. To get essential fatty acids, consume foods like seafood, pumpkin seeds, olive oil and flax seed oil.
2. Not focusing on compound exercises.
If you want to see results fast, you shouldn’t be wasting your time on to many isolation exercises, like leg extensions. Compound exercises train multible muscle groups simultaneously, and are much better exercises for achieving all over strength and muscle growth.Compound exercises should be at least 50% of your workout routine.

3. Not performing progressive overload.
In order to make the muscles stronger and bigger, the muscles need to be overloaded. Progressive overload requires that you constantly lift heavier when your current weight has become comfortable for a certain amount of sets and reps. Your last reps should always be difficult. You should never lift heavier than you can while using proper form. If you do not use proper form you increase risk of injury.
4. Overtraining.
Overtraining can result in less muscle growth, more risk of injury and illness. Each training session shouldn’t have to last longer than 30-60 minutes. For beginners 3 times a week is a perfect frequency for working out, and for advanced weightlifters, there is no reason for training more than 3-4 times a week, unless you are trying to become a pro bodybuilder. ripped girl
5. Never changing your routine.
Changing your routine regularly is important for your progression, as well as to prevent boredom and loss of interest.
6. Not resting enough.
The muscles do not grow while you are working out, they grow while you are resting and sleeping. Insure that you are getting enough sleep, preferably 7-8 hours each night. Allow each muscle group to rest for at least 48 hours before you work them again.
7. Not tracking your progress.
If you don’t track your progress, you will probably soon forget the details of your progression. Keep a log of your progress so you can see exactly how you are
progressing. That way it is easier for you to set new goals that are realistic for you.
8. Setting unrealistic goals.
Building muscle takes time, and it can be more difficult for some people than others, based on your bodytype and the current state of your body . Set realistic goals for yourself, and follow them through.
9. Doing to much cardio.
When you are doing to much cardio it can work against your muscle building efforts. Long distance runners are not very muscular, though their indurance is very good. So we can assume that running very long distances often, doesn’t go well with building muscle. If you want to build more muscle, you can do some cardio exercises also, but not too much. Much more than 3 times a week for 20 minutes each time is not beneficial for growing bigger muscles.
10. Not using proper form.
When you are doing weight training execises,using proper form is very important, both for the usefulness of the exercise as well as for avoiding injuries. When you are starting on a new exercise, you should seek advise from a trainer, and ask him/her to show you the proper form of the exercise and insure you are doing it right.
To insure you are doing things right, you should have a good muscle building program.