CyFitness CyFitness Magazine July - September 2014 | Page 16

“do it right or
don’t do it at all”

5
Training Mistakes
you didn't know
Building a body is hard and is even
harder when you are training incorrectly. Avoid being the same by taking
these reminders into consideration.

N

o one wants to waste his or her time; spend
more time in the gym getting worse results
or getting hurt. The goal is to graduate and get
the best results. With that in mind these are the
most common mistakes you didn’t know you
are doing and that too many people doing in
the gym that are preventing them from getting
the results they deserve. Get out your workout
logbook and tighten up your wrist straps as we
count down the 5 most likely derailments of your
training progress and explain how to avoid them.

15 | CyFitness | Issue 1

1

Lack of Focus

Do you ever get excited about one
thing, and then, two minutes later,
forget about it and get excited about something else? This is because you are not staying on course, it takes focus and discipline
and the ability to manage boredom. Sure at
some point regardless what it is, we get tired,
but to be good at something you have to go
through those hardships and put in some time.
Now, when it comes to training programs,
there are a lot of options and it can be difficult to
pick just one. However, it’s critical you do exactly
that and stick with just one program for at least
three weeks. Do make sure you’ve a clear idea of
what the program you’ve picked entails. If you’re
going to start a high-volume training regimen,
make sure you do it at a time in your life when
you’re eating and sleeping well and able to take
time to train consistently. If you have a lot of
stress in your life, and an erratic schedule, pick
a program more appropriate for your situation.
Once you get started, stick with the program for a
while: pick one goal, accomplish it and then move
on. Don’t start a workout without knowing what
you’re trying to accomplish;, don’t start a set without knowing how many reps you are going for.
Remember, lack of focus and lack

2

Still doing steady cardio

Compaare to steady cardio, high intensity cardio has been shown to be less effective in body composition, less effective buring
fat and less effective improving anaerobic and
aerobic activity. Then why are you still doing it?
Don’t. Fast cardio burners nine times much more
calories than steady. So, run faster to finish faster.

3

Focusing on the positive

This is another area where athletes don’t
pay attention. Heavy, slow negatives aren’t
usually considered the best thing for maximum
strength gain, but they are wonderful for stimulating muscle growth. There is a reason nearly
every bodybuilding program out there instructs
you to take the eccentric portion of an exercise
slowly. There are two ways to incorporate a negative focus on your training. The first: simply alter
the tempo of your movements to extend the duration of your training. If the eccentric (the part
of the movement where you lower the weight) is
less than two seconds in duration, extend it to
four. It will require focus to lower the weight this
slowly, but the results will change the way you
think about training. You can do this type of negative-focused training all the time. The second
technique, however, should be used sparingly.
Research has shown us the negative portion of
an exercise is responsible for