The 3 Biggest Training Mistakes!

Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)

Mistake #1

Training only your favorite body parts

If you only train your favorite body parts - you are doing your body a grave disservice. In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.

When you workout in all facets of conditioning your body is running at peak levels. Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over.

Mistake #2

No Workout Variety

If you always complete the same exercises and routine over and over, your body gets used to it. It doesn’t have the need to build new muscle. It becomes complacent.

Your body is only going to build enough muscle and get strong enough to complete the exercise as required. If you do the same 8 exercises over and over again you will never make any progress. Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.

Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently. An example would be to change your workouts up every 3 weeks. You can still work the same muscle groups, but choose different exercises that target those muscles.

If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises. They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.

Mistake #3

Damaging Post-Workout Nutrition

This is the biggest mistake that can be easily corrected!

You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.

The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen. The key is to digest quick digesting nutrients so that the recovery process can begin immediately.

The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.

Prograde Varisty Post-Workout Drink is the perfect blend of carbs/proteins and it’s fast absorbing so it will feed your muscles the necessary nutrients you need to start the recovery process and prepare you for your next workout.

Another thing that bugs me!

I've been complaining a lot on here lately but I see way too many things that bother me to not say anything about. I forgot something on my list of things that bug me about commercial gym trainers.

I saw it today and it reminded me. Almost all of the trainers make people stretch after every exercise. This is why I don't get doing that.

When you stretch a muscle statically (holding a position for an extended period of time) the muscle relaxes. That takes the strength right out of the muscle and it's harder to lift the weight you are capable of lifting which ultimately hampers your training and results.

So that bugs me.

Talk to you soon,

Dan Grant

Just a tiny little rant today!

I'm in Orillia, ON, Canada for my brother's graduation from the Ontario Provincial Police (OPP) school and my family came along too. My parents drove with my grandparents but I opted to fly down later with my sister. So anyways, long story short...I asked what kind of snacks they had on the way down.

They then told me with huge confidence that they were healthy snacks. I said great. But I was feeling a little hungry at the time so I asked if there was any left. There was and what they showed me was not exactly what I was picturing.

It was a mini bag of Doritos. "Why is this healthy," I asked. "It's ONLY 100 calories...AND 0 trans fat." I'll talk later about this new trans fat craze that's been tricking people into making things sound healthier than they are, but for now I just want to finish my thoughts with what I think the mindset of nutrition is in the world today.

We KNOW that chips do not have any nutritional value. They aren't good for us, plain and simple. Why is it all of a sudden healthier if it's in a super small bag. I understand that portion sizes could come into play as an argument, but why are you putting it in your body in the first place? I asked how many 100 calorie bags where eating on the way down and I was told 8 between 3 people. Over 250 calories per person of unhealthy calories.

I'm not a big calorie counting guy because what I teach with nutrition is fairly simple. Stay away from sugar, processed food, drink a ton of water, eat good protein with every meal and snack, and eat as many veggies as you can. That's really the basics behind it.

Well, I'm off to the OPP museum. I hope every one has a great weekend coming up.

Get Strong,

Dan Grant
www.bodyburnworkout.com

The Athlete Performance Project

Coming May 14, 2007 to Thunder Bay is a Youth Athlete Camp I will be conducting called The Athlete Performance Project.

For more information with a cool little video click HERE. Make sure you got those speakers turned up.

Only 12 young athletes will be allowed in and it will be on a first come, first serve basis so call me today at 624-7533 to reserve a spot before they disappear.

"You're in Training NOW!"

Be Strong,

Dan Grant
http://www.dangrantfitness.com/page05.html

PS- MOTHER'S DAY PACKAGE is available NOW. CALL FOR 624-7533 FOR DETAILS. ONLY 12 PACKAGES AVAILABLE AS OF NOW!

Diets Don't Work...No Way!

Listening to the radio in my car this morning and they announce a study from UCLA. The study followed people for 2-5 years after starting a diet. Guess what?

Nearly ALL of the people in the study gained ALL of their weight back. Here's the deal. Start focusing on lifestyle changes and STOP looking for a quick solution because that obviously doesn't help you in the long run.

Just my thoughts for the day,

Have a great and healthy day,

Dan Grant
www.trueweightlossrevealed.com

Things I've Seen From Club Trainers That Bug Me

1. Drinking coffee while training a client at an early morning session. Bugs me.

2. Having conversations with other people while training a client. (sometimes totally walking away for up to 5 minutes).

3. A lot aren't even qualified to be there. People just believe that they are and don't look into it. They trust the club WAY too much.

4. They take clients from machine to machine for an hour. I know there's a lot of different ways to get results but this is the most frustrating thing I see. Why is someone paying a trainer $50 bucks to take them from machine to machine. It's friggen really hard to hurt yourself one those things and in my opinion you should rarely be using them anyways.

5. They yell at the top of their lungs to get a 50 year old lady to push out one more rep of shoulder presses. EASY fellas, she's doing her best.

6. Watching a client do 30 minutes of slow cardio. That's called being a thief.


Remember, this is just some stuff I've seen in my career. There's some more I'm sure. I'm just saying look into the qualifications of the trainers at your club. Don't pay them till you find a trainer that is focused on your goals and your fitness and doesn't just go through the motions with some cookie cutter program.

I do have to thank the clubs, though. They've given me a lot of clients so I guess I can't complain too much :).

Be Strong,

Dan Grant
www.trueweightlossrevealed.com

No time to Workout? Here you go...

Here's a quick body weight only workout to give you a solid workout if you only have 10-15 minutes.

Squats (or Squat Jumps) x 15
Pushups (or Explosive Pushups) x 15
Plank x 30-45 sec.
Moutain Climbers x 30 each leg
Hip raises x 15

Repeat that 3-4 times and see how you feel.

Have a great day!

Dan Grant
www.trueweightlossrevealed.com