Lifting weights at the gym is one of the best ways to a lean body. There are, however, a few common mistakes that many of us make when pumping iron and they could do more harm than good. Here are highlights of a list reported by Newsweek of the most common weight lifting mistakes:
- Eating Badly. If you aren't eating a proper diet, weightlifting may actually make you bulgy, not buff. Combining a fatty diet with squats and free weights, for example, can make your butt look bigger. Why? Because you are building glute muscles but keeping the fat layer the same size. So the muscles will push the fat forward and the butt will look bigger. But with a healthy, low-fat diet, you'll get lean muscles and burn the fat away.
- Underestimating Your Strength. A lot of people believe that using lighter weights and doing a lot of reps is the way to go, but that can just be a waste of your time. In order to build muscles you have to stimulate them, Joe DiAngelo, a New York City certified personal trainer, says.
There are a few more common mistakes so read more.
- Trying to Be Macho. On the other hand, if you train with weights that are too heavy, you can strain or overtrain your muscles so they are not able to grow. It's also easier to injure yourself when you're working with heavy weights.
- Having Bad Form. If you're using the wrong form, you can lift weights for years and never see a positive difference. In fact, you can do more damage than good. If you're doing bicep curls incorrectly, for example, you may be using your back to swing. If that's the case, your biceps won't be stimulated, but you may put unnecessary strain on your back. Another common mistake? Not having a full range of motion.
Are you guilty of any of these? I often catch myself using too light of weight in order to avoid getting sore. I know I'm not doing anyone any favors with going lighter, but old habits can be hard to break.