“Bodybuilding Sins” That Cause Back Pain and Missed Workouts: Part 5

Written by Jesse Cannone

Welcome to article number five in our 5-part series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to cover some basic, yet powerful training principles that are often overlooked and are responsible for nearly all bodybuilding injuries… If you missed any ofrepparttar previous articles, you can view them usingrepparttar 139754 links below. Here’s a breakdown ofrepparttar 139755 articles to look for: 1. Article #1 - Choosing The WRONG Exercises 2. Article #2 - Training Variations for Pain Relief and Maximum Results 3. Article #3 - Targeted Stretching 4. Article #4 - Targeted Exercises 5. Article #5 - Rest, Recovery, and Injury Prevention Article #5 - Rest, Recovery and Injury Prevention Many ofrepparttar 139756 injuries that bodybuilders suffer from could be easily prevented just by allowingrepparttar 139757 body enough time to rest… While most bodybuilders dread hearingrepparttar 139758 word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress onrepparttar 139759 cardiovascular, neuromuscular and components ofrepparttar 139760 immune system… For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just forrepparttar 139761 pecs… While this may sound ok to some, when you add inrepparttar 139762 stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders allrepparttar 139763 time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I’ll train my back”… that’s NOT rest! When you train your back, your chest still gets worked, stressed and it also slows down your bodies ability to recover from stress and repair damage from previous workouts… So don’t kid yourself and think that you can train this way overrepparttar 139764 long term… it may take years or just a few weeks, but sooner or later your body will break down! Let me give you a real life example from my experience… I, like nearly every single bodybuilder out there, created muscle imbalance unknowingly by followingrepparttar 139765 workouts recommended in allrepparttar 139766 books, magazines, etc… I trained 4,5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts… to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri’s and shoulder too often, too intensely and didn’t balance out my training… I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren’t balanced… I spent too much time doing heavy squatting, too often and neglected important muscles… These injuries stayed with me for months, years and I still can have an occasional flare up if I don’t stay consistent with a balanced training program. I was able to create all this damage byrepparttar 139767 age of 22… I am now 28 and will have to spendrepparttar 139768 rest of my life trying to prevent these old injuries from coming back and causing more pain and problems… Don’t do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don’t, you will spendrepparttar 139769 rest of your life in pain and frustrated by allrepparttar 139770 injuries, big and small.

Health & Fitness Is Not A 12 Week Program

Written by Tom Venuto

Copyright 2005 Tom Venuto

Not long ago, one ofrepparttar members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly) sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

"I want to enter a before and after fitness contest calledrepparttar 139699 “12 week body transformation challenge." I could win money and prizes and even get my picture in a magazine."

“I want to lose THIS”, she continued, as she grabbedrepparttar 139700 body fat on her stomach. “Do you think it’s a good idea?”

Linda was not “obese,” she just hadrepparttar 139701 typical “moderate roll” of abdominal fat and a little bit of thigh/hip fat that many forty-something females struggle with.

“I think it’s a great idea” I reassured her. “Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.”

Linda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.”

“No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test.

When I finished, I readrepparttar 139702 results fromrepparttar 139703 caliper display: “Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.”

She wasn’t overjoyed at being ‘average’. “Yeah, but it's not good either. Look at THIS,” she complained as again she grabbed a handful of stomach fat. “I want to get my body fat down to 19%, I heard that was a good level.”

I agreed that 19% was a great goal, but it would take a lot of work because average fat loss is usually about a half a percent a week, or six percent in twelve weeks. Her goal, to lose eight percent in twelve weeks was ambitious.

She smiled and insisted, “I’m a hard worker. I can do it”

Well, indeed she was and indeed she did. She was a machine! Not only did she never miss a day inrepparttar 139704 gym, she trained HARD. Whenever I left my office and took a stroll throughrepparttar 139705 gym, she was up there pumping away with everything she had. She told me her diet wasrepparttar 139706 strictest it had ever been in her life and she didn't cheat at all. I believed her. And it started to show, quickly.

Each week she popped into my office to have her body fat measured again, and each week it went down, down, down. Consistently she lost three quarters of a percent per week – well aboverepparttar 139707 average rate of fat loss – and on two separate occasions, I recall her losing a full one percent body fat in just seven days.

Someone conservative might have said she was overtraining, but when we weighed her and calculated her lean body mass, we saw that she hadn’t lost ANY muscle – only fat. Her results were simply exceptional!

She was ecstatic, and needless to say, her success bred more success and she kept after it like a hungry tiger forrepparttar 139708 full twelve weeks.

On week twelve, day seven, she showed up in my office for her final weigh-in and body fat measurement. She was wearing a pair of formerly tight blue jeans and they were FALLING OFF HER! “Look, look, look,” she repeated giddily as she tugged at her waistband, which was now several inches too large.

As I took her body fat, I have to say, I was impressed. She hadn’t just lost a little fat, she was “RIPPED!”

During week twelve she dropped from 18% to 17% body fat, for a grand total of 10% body fat lost. She surpassed her goal of 19% by two percent. I was now even more impressed, because I had only seen a handful of people lose that much body fat in three months.

You should have seen her! She started hopping up and down for joy like she was on a pogo stick! She was beaming… grinning from ear to ear! She practically knocked me over as she jumped up and gave me a hug – “Thank you, thank you, thank you!”

“Don’t thank me,” I said, “You did it, I just measured your body fat.”

She thanked me again anyway and then said she had to go have her “after” pictures taken. Then something very, very strange happened. She stopped coming torepparttar 139709 gym. Her "disappearance" was so abrupt, I was worried and I called her. She never picked up, so I just left messages.

No return phone call.

It was about four months later when I finally saw Linda again. The giddy smile was gone, replaced with a sullen face, a droopy posture and a big sigh when I said hello and asked where she’d been.

“I stopped working out afterrepparttar 139710 contest... and I didn’t even win.”

“You looked like a winner to me, no matter what place you came in” I insisted, “but why did you stop, you were doing so well!”

“I don’t know, I blew my diet and then just completely lost my motivation. Now look at me, my weight is right back where I started and I don’t even want to know my body fat.”

“Well, I'm glad to see you back in here again. Write down some new goals for yourself and remember to think long term too. Fitness isn’t a just 12 week program you know, it’s a lifestyle - you have to do it every day - like... forever.”

She nodded her head and finished her workout, still with that defeated look on her face. Unfortunately, she never again come anywhere nearrepparttar 139711 condition she achieved for that competition, and forrepparttar 139712 rest ofrepparttar 139713 time she was a member at our club, she slipped right back intorepparttar 139714 sporadic workout pattern.

Linda was not an isolated case. I’ve seenrepparttar 139715 same thing happen with countless men and women of all ages and fitness levels from beginners to competitive bodybuilders. In fact, it happens to millions of people who “go on” diets, lose a lot of weight, then “go off”repparttar 139716 diet and gainrepparttar 139717 weight right back.

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