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9 Common Training Mistakes That Ruin Gains

Think you’ve got training and nutrition down to a science? Check our list to make sure you’re avoiding these nine common training and dietary mistakes.

Nobody gets it right all the time. If that were the case, we’d all be sporting Olympia-contending physiques and chasing down supplement contracts. Bodybuilding is such an individual pursuit — one where success is built on more trial and error than we sometimes care to admit. But one of the best ways to achieve results the fastest isn’t to ensure you’re getting everything right but rather to evaluate what you may be doing wrong. The following list represents nine of the most common training and dietary mistakes that people make as they work to build lean muscle and torch more bodyfat.

1. Skipping Breakfast

Wake up. Shower. Shave. Get dressed. If you’re lucky, you get to grab some coffee before sprinting to your car and diving headlong into your morning commute. But if you haven’t eaten, you won’t be taking a trip to Gainsville.

For one, studies have shown that those who skip breakfast are much more likely to overeat later in the day. Also, for every minute you run on empty after waking up, your body is cannibalizing your muscles for energy, which it needs to fuel basic activities, and it’ll take it from somewhere, even your muscles. Without restocking muscle glycogen with some healthy, slow-digesting carbs or introducing some amino acids with a protein quick fix, you’re condemning yourself to a plateau or worse — a backslide.

Missing this important meal also interferes with your blood-sugar level, causing undesirable swings in energy and unwanted storage of bodyfat. While oatmeal is a great source of fiber and complex carbs, the centerpiece of a bodybuilder’s breakfast has to be the almighty egg. Research conducted at Louisiana State University’s Pennington Biomedical Research Center found that eating eggs for breakfast reduces hunger and leads to greater abdominal fat loss.

>>Keep your gains on track by having a carb- and protein-rich meal every morning before starting your day. Your breakfast caloric ratio should be about 25–40% protein, 50–65% carbs and 10% fat.

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