Let’s face it, when you are training you work hard. Right?

But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?

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 Workout 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.

Top Vitamins For Body Builders
by keishon martin

The water-soluble vitamins (with the exception of vitamin C) are composed entirely of the B and B-complex vitamins,
including Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, Cobalamin (B12), Biotin and Pantothenic Acid.
Because these vitamins are water soluble and thus have difficulty entering fatty tissues, they aren’t stored in the body and
excessive amounts are excreted. And while this means toxicity is generally not a problem, these vitamins must be continually
included in a bodybuilder’s diet.

Vitamins Are…..CLICK HERE for the complete article.

1) True of False: You should be consuming 3-5 servings of fruits and vegetables daily.

False. The Recommended Daily Intake of fruits and vegetables is 5-10 servings.

(Follow up question: How many servings do you eat daily?)

2) True or False: Due to the use of industrial strength pesticides and over-farming the nutrient content of fruits and vegetables sold today is decreasing at an alarming rate?

True. This means even if you were to eat 10 servings of fruits and vegetables a day you may still not be getting enough vitamins and minerals in your diet.

3) True or False: Stress, dieting, injury and illness create a greater demand by the body for vitamins and minerals?

True. Lack of proper nutrition places even greater stress on the body which can lead to serious health problems.

4) True or False: Every year there are 14 million cases of preventable heart disease, 1.2 million preventable causes of cancer, more than half a million preventable strokes and 2500 babies are born every year with neural tube defect that could have been prevented by one simple vitamin?

True. Needless to say, nutrition plays a major role in determining our susceptibility to certain diseases.

5) True or False: By improving nutritional practices 89 million dollars could be saved in annual health care costs?

False. Actually, it’s 89 billion. Yes, that’s right, billions - with a B.

6) True or False: The Council for Responsible Nutrition recommends that all health professionals should be providing sound scientific information and should be suggesting a long-term regular use of a vitamin and mineral supplement?

True. The American Dietetic Association suggests similarly in their Dietary Guidelines.

7) True or False: Studies and surveys suggest those that augment their diet with dietary supplements tend to pay more attention to their overall health and nutrition and tend to lead healthier lifestyles as a result?

True. People who follow a sound nutrition plan know that nutritional products and supplements do not take the place of whole food. Rather they know these products “fill in the gaps.”

8. Can a whole food multi-nutrient complex fill in the nutrient “gaps”, optimize function, protect health, and help prevent disease for about $1 a day?

True. When you join Prograde Nutrition’s optional “Fit Club” you can receive our Men’s or Women’s VGF 25+ multi-nutrient complex for about $1 per day. Not only does it contain all seven essential nutrient classes (Men Click here and Women Click Here to learn what they are), it also provides you with the concentrated nutrients from 25 whole food vegetables, greens and fruits.

Men Click Here and Women Click Here to discover the “super pill” the entire fitness industry is talking about!

*Note: These statements have not been evaluated by the U.S. Federal Drug Administration (”FDA”). These products are not intended to diagnose, treat, cure or prevent any disease.

Copyright © 2006 2007, Prograde Nutrition. All Rights Reserved

Check out my FITNESS MARKETPLACE

Take a minute and check out my web site: BRAY FITNESS ONLINE and my fitness blog: PHIL’S OVER 40 FIT & FANTASTIC BLOG.  Pass along the link to anyone you know (your over 40 friends, family and even your parents) that might enjoy the information or need a little motivation to get off their butts and get going on a great new fitness plan!

“You only lose energy when life becomes dull in your mind. Your mind gets bored and therefore tired of doing nothing. Get interested in something! Get absolutely enthralled in something! Get out of yourself! Be somebody! Do something. The more you lose yourself in something bigger than yourself, the more energy you will have.” — Norman Vincent Peale

Primary Muscle Group: Core Muscles

Muscle groups worked in this exercise: Abdominus rectus, Internal and External Obliques.

Starting Position: Lie with your upper body on a large exercise ball, and your feet planted firmly on the floor. Reach your arms directly behind your head and hold onto the end of a flat bench.

Execution: Exhale as you raise your feet up off of the ground and in towards your chest. Inhale as you slowly return your legs back down until your feet almost touch the ground. Remember to squeeze your abs, and repeat as required.

 BRAY FITNESS ONLINE

List Price: $54.99
Our Price: $49.99

Product Information:

“This program will serve as the foundation to success in your high school, collegiate, or professional football career”

- Mark Verstegen, NFL Players Association Director of Performance

The world-renowned Athletes’ Performance training system helps professional football players unlock their true physical potential while reducing the potential for injury. Now, for the first time ever, amateur athletes have access to many of the same training methods used by leading NFL players who train with Athletes’ Performance.

This revolutionary training system will make you a faster, stronger, and more valuable athlete. You will have access to the same resources the pros have through an instructional DVD detailing 65 cutting-edge exercise techniques with coaching keys as well as a 66-page manual which includes a 12-week daily prescription program. Exercise photos and descriptions are also included in the manual, which can be taken to the field, backyard, or gym.

Best of all, the training system is comprehensive yet simple enough to follow for players and coaches of all levels. As long as you pledge to work hard, this system will lead you to results that will revolutionize your game.

9 Steps to Success Included:

- Movement Prep Warm Up

- Linear Speed

- Multi-Directional Speed

- Explosive Power

- Strength

- Pre-Habilitation / Injury Prevention

- Energy System Development / Conditioning

- Regeneration / Recovery from Training Sessions

- Nutrition

To Order….CLICK HERE

Hi, this is Registered Dietitian Jayson Hunter, head of research and development for Prograde Nutrition

If you’re an athlete or a very experienced fitness enthusiast you’ll find everything you need for serious results right here.

Prograde Workout, which got a glowing review in Men’s Fitness by the way, will provide all the pre and post workout nutrition you need.

VGF25+ is our whole foods multi that provides all your essential vitamins and minerals coming from 25 fruits, vegetables and greens. This isn’t a synthetic pill that your body has to try and digest. You are getting these nutrients from 25 real foods. By consuming your vitamins and minerals from 25 whole fruits, vegetables, and greens you are suppling your body with highly utilized nutrients to provide repair, recovery and promote future peformance improvements.

EFA Icon is our krill oil based essential fatty acid product which is perfect for athletes because of the anti-inflammatory effects it provides. Anytime you exercise your body produces inflammation from the damage to your muscles. EFA Icon helps to minimize that inflammation so you can recover faster.

And Prograde Cravers are the best tasting organic energy bar on the planet. Athletes and coaches love them because of their great taste, balance of nutrients, and they aren’t filled with junk to derail your performance.

Oh, and last but not least, all of Prograde’s products meet NCAA guidelines.