Common mistakes beginners do at the gym

Well who does not like to flaunt some big biceps and chiseled abs. Its a dream of almost every teenagers to look like some of the wrestlers, actors or their favorite athletes. But most of the people tend to loose interest eventually because they do it the wrong way. Here are few common mistakes that most of us do at the gym which must be avoided.

1. Not doing enough warm up. Not doing enough warmups before lifting weights can cause serious damage to your joints and the muscles. Warmup increases the body’s core and muscle temperature. A good warmup before workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. So next time when you decide to lift those heavy weights, never forget to do some good 10 minutes of warmup.
2. Not having a plan. When I go the gym, I see most of the guys talking to each other doing nothing. Using cellphones taking selfies or chatting. Without a plan you are completely blind. There must be a target muscle group, number of exercises, number of repetitions, Amount of break between repetitions. So come with a plan.
3. Not having the muscle mind connection. Muscle mind connection is very important in your muscle growth. Hitting the gym and doing 10–12 reps will not help you grow the muscles. you must focus on slow negatives. holding the rep for 1–2 seconds. the more you go slow at your reps, more difficult it gets to reach your max rep capacity.
4. Know your limit. It is very important to know your limit about what you can do and what you cannot. Testing your limit is fine but do not over do it. there is a very fine line between stupidity and courageous. Do not do ego lifting. Yes there might be few people lifting weights like crazy but you are not there to compete them but yourself. Be better than yesterday.
5. Doing all at once. As a beginner, many people can resist themselves putting their hand on each and every machine they see the gym. This may lead to a serious damage to your muscle or joint and you are practically unfamiliar with the machines. Either come with online training sessions or simply ask the trainer what to do next.
6. Not knowing the diet. Most of trainers(so called trainers) do not believe in diet. Most of the people will hit the gym, do the training properly and then end up drinking alcohol at the end of the day. basically what happened is all the hard work went to vain. Depending upon your goal ( gaining/loosing) research about your diet. Target the calorie intake and calorie burn. If you workout for hours and not following the diet then its a no go show.
7. Not being Punctual. Most important thing is being honest and disciplined to what you are doing, Be it diet, workout or bed time. You must be consistent. There will be times when you will feel like its not worth it, but trust me do not give up. Its all about being consistent.
8. Skipping water in between sets. Most common myth about bodybuilding is do not drink water during workout. think about what you are doing to your body. If you are thirsty, you are already percent dehydrated. Muscles need fluid to contract properly. So if you are not drinking enough water, you can get muscle spasms or aches. So drink water before, during and after workout.
9. Doing outdated exercises. If you do some research, you will find that many exercises that were practiced back in 1990’s can lead to some serious damages to your joints. Try new things. Open you tube, see some new exercises and add it to your routine.
10. Doing too much at once. There is a big road ahead of you. No need to rush things initially. Focus on progressive loading. Set a target of a week, then a month then a quarter year and so on. If you put too much load on spine or any other joint or muscle, you may risk a life time orthopedic injury.