Ten Gym Mistakes Beginners Make

Good Morning Athletes and Warriors! As the New Year rolls along I am almost tempted to not share this next message. As US Sports Online Strength and Conditioning caters to Serious Athletes and Fitness Warriors like yourself, many of these training tips are a given. However it is so easy for even the smallest wrong idea turn into a failed program or worse yet an injury so its always good to review and if you are a beginner, take note here and you will be miles ahead towards your fitness goals. -Nate Ten Gym Mistakes Beginners Make Ten Gym Mistakes Beginners Make Originally featured in: Men's Fitness Written by: Bobby Lee Ten Gym Mistakes Beginners Make And How To Avoid Them  Being new at the gym is awkward enough, but starting a workout program without knowing what you're doing is far worse. In our attempt to impart enlightenment for the weight-room initiate, we present 10 common mistakes you should know about -- immediately. Using incorrect form while bench pressing (dumbbell or barbell): Regardless of whom you see doing it at the gym, don't pick your feet up from the floor when you bench. Some people tell you to keep your feet up so you don't arch your back during the movement. But if you have to arch your back, you're benching way beyond your abilities. Switch to a lighter weight to ensure that your feet are always solidly planted. This will keep you from toppling off the bench and injuring yourself or others. Holding your breath: This may seem ridiculously obvious, but remember to breathe when you lift. Sometimes, when an activity is new, you concentrate so much on doing it correctly that you forget to let your body do its natural things, like breathing. The breathing pattern for lifting is to exhale on the positive phase (pushing or pulling the weight) and inhale on the negative (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting. Not using collars: Always use collars on the bars when you're working without a spotter. Everybody has a weaker side of the body, and this weakness is exaggerated in the initial phases of weight training. During a lift, the bar may begin to lean imperceptibly toward the weaker side of the body. As it tilts, the plates slide downward until they suddenly spill off the bar and the opposite side drops in a quick seesaw action-- accompanied by a loud clanging of iron. You're left standing or lying red-faced, not physically hurt, perhaps, but definitely diminished in the pectoral pecking order. Use collars. Fearing that you'll get too big: Don't ever say this in the gym, or you'll instantly be branded a gymbecile. The reality is that few people put on as much muscle as they want; most settle for a physique better than the one they started with, but hardly the one they idealize. Remember: A pound of muscle is approximately the size of a baseball, while a pound of fat is about the size of a softball. In other words, you can add plenty of lean muscle before your biceps burst through your shirt sleeves. Spotting incorrectly: Hang around a gym long enough and, sooner or later, you'll either be asked to spot or need one yourself. If you suspect you're going to need a spot, ask for it. Gym rats are always more than willing, and it's much better to ask quietly for a spot than to scream loudly for help once you're in trouble. If you're asked to spot a guy who's benching 500 pounds and you know you couldn't roll that, much less lift it, be honest and say so. To fail as a spotter and endanger someone is unforgivable. Trying to spot reduce: There's no such thing. If you have a belly, wearing a plastic suit or some sort of gizmo around your stomach as you exercise won't transform your legendary flab into equally fabulous abs. Neither will doing 20,000 crunches a day. The only way to develop and see your abs is to exercise and watch your diet. You can have the strongest abs in the world, but if they're swathed in fat, no one will ever see them. Starting too heavy: Resist the temptation to lift as much as you can the first few times in the gym, even if the smaller guy next to you is lifting more. While your muscles may be able to lift the weight, your connective tissues probably aren't ready for it. Go for high reps the first few times and gradually work your way heavier, especially in pushing exercises such as the bench press and any of the shoulder exercises. There's no sense in building stronger muscles without corresponding strength in the connective tissue to avoid injury. And there's no sense in trying to outlift that smaller guy if you shorten your limbs in the process. Playing a personal stereo too loudly: Wearing a personal stereo is a good idea if you don't like the music in the gym. We all know music picks up spirit and energy, but remember to keep it low. Headphones regularly emit more than 100 dBA. Sustained exposure to sounds over 85 dBA can cause temporary damage or permanent hearing loss. If you can't hear somebody speaking to you in a normal voice, turn it down. No sense becoming buff and deaf. Not drinking enough water: Your blood is 85 percent water, your brain 75 percent and your muscles 70 percent. Drink lots of it. If a muscle is dehydrated by 3 percent, it loses 10 percent of its contractile strength. Drink before you're thirsty. By the time you're conscious of thirst, you're already partially dehydrated, which can adversely affect stamina and concentration. To keep from becoming a stumbling, mumbling gym zombie, drink water. It's even calorie-free. Wearing a weight belt: Don't wear a weight belt when you're just starting out. The weight you use shouldn't be so heavy that you need a belt to lift it (if you have back problems, see a doctor before starting). Wearing a belt can cause you to develop poor lifting habits, such as not consciously tightening your abs as you lift. If you have to wear a belt, remember to loosen it between sets. A tight belt can raise blood pressure and cause ulcer-like symptoms, such as heartburn or abdominal pain. Remember, the belt is designed to help support the lower back, not act as a girdle. Get your program on the right track today! Train online with me saving money, time, and your program's success! Click here fill out the fitness profile form to get started. Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

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RALEIGH, N.C. – Junior Ahmaad Wilson (Baltimore, Md.) scored a team-high 20 points to lead Bowie State but the Bulldogs fall 77-71 in overtime at Saint Augustine’s on Thursday night. The loss dips the Bowie State record to 6-8 overall and 3-1 in the CIAA.

Wilson was one of three Bowie State players to finish in double-figures. Senior Enuoma Ebinum (Greenbelt, Md.) hit 5-of-11 shots and finished with 13 points, while fellow senior Khary Doby (College Park, Md.) finished with 10 points and tied Wilson with a team-high seven rebounds. Redshirt freshman David Belle started his first game of the year and contributed nine points, four rebounds, two assists and a pair of steals.

The Saint Augustine’s Falcons were paced by the double-double duo of Anthony Gaskins and Quincy January. Gaskins exploded for 22 points and 15 rebounds and January tallied 20 points and 11 rebounds. Kenneth Collins was the next highest scorer for the Falcons, chipping in eight points.

The Falcons won the battle on the glass (45-36), blocked more shots (4-2), points in the paint (34-22), second chance points (12-8) and bench points (24-14). Saint Augustine’s ended the thriller shooting 50 percent from the field (28-of-56), which included 15-of-20 (75 percent) in the second half.

On the top of the stat sheet, Bowie State’s Bulldogs ended the night hitting 24-of-65 field goals (36.9 percent), which included 7-of-21 behind the 3-point line (33.3 percent) and a disappointing 16-of-26 at the free throw line.

The Bulldogs led the Falcons 34-24 at halftime, mainly due to 13-of-16 free throws in the first 20 minutes.

Bowie State led by 14 points (43-29) at the 15:42 mark of the second half but could not maintain that lead. Saint Augustine’s used a 15-5 burst over the next five minutes as the Falcons closed the gap to 48-44 midway through the second half.

The Falcons created the games second tie of the night at 49-all following an Ishmael Baldwin layup with 8:03left in the second half. Bowie State kept Saint Augustine’s at bay until the Falcons took their first lead at 61-60 after a 3-pointer by Gaskins with 53 seconds left in regulation. A pair of free throws each by Gaskins and Antonio Watson gave SAU a 65-62 advantage with 20 seconds on the Emery Gymnasium scoreboard.

Fortunately Bowie State senior Brian Kelley (Lanham, Md.) found the perfect time to hit a 3-pointer as time expired to send the game to overtime.

The overtime featured six lead changes with the last coming in favor of Saint Augustine’s via a Kasey Bryant layup with 1:15 left in the extra stanza.

“They were tougher than us in the second half and with them shooting 75 percent in the second half, that really made a difference in the outcome”, said an upbeat Bulldogs head coach Darrell Brooks.

The Bulldogs will have a few extra days to prepare for its next road contest on Monday (January 9^th) at Fayetteville State. Bowie State was scheduled to play at Shaw this Saturday (1/7) but that game has been rescheduled for Wednesday (1/11) at 8 p.m. due to pending snow and sleet conditions in the Raleigh area.

RALEIGH, N.C. - -Playing in their first game of the New Year, the Bowie State women’s basketball team opened up 2017 on the road on Thursday evening against Saint Augustine’s. Bowie State’s Bulldogs defeated the Lady Falcons, 59-37 in Emery Gymnasium. The 22-point win was Bowie State’s largest margin of victory this season.

The win extends Bowie State’s winning streak to nine games, improving the Bulldogs record to 12-2 overall and 4-0 in CIAA play. The loss sets the Saint Augustine’s overall season mark at 3-13 and 0-4 in the league.

Bowie State freshman Kyaja Williams (Baltimor3e, Md.) finished with game-highs of 12 points and eight rebounds. Junior Kyah Proctor (Capital Heights, Md.) added eight points, to go along with four rebounds and two assists. Junior Kiara Colston (Burtonsville, Md.) also scored eight points and grabbed five rebounds. Senior Denver Clyde (Glen Burnie, Md.) and junior Lisa Jing (Laurel, Md.) contributed seven points respectively for the Bulldogs.

Kaaliya Williams led Saint Augustine’s with 10 point to go along with three rebounds. Kelsee Arnold finished with six points, while Ke-Ashe Lee came off the bench to score five points and added a pair of rebounds and assists.

Bowie State would shoot 33.8 percent (23-of-65) from the floor and went 13-for-18 (72.2 percent) from the free throw line. The Bulldogs struggled behind the arc, making only 2-of-19 (10.5 percent). The Saint Augustine’s Lady Falcons shot 14-of-40 (35 percent) for the game, including just 22.2 percent (2-of-9) from three-point range.

Saint Augustine’s shot 55.6 percent in the first quarter (5-of-9) compared to 6-of-18 for Bowie State. Bowie State opened the second quarter with a 4-0 run forcing Saint Augustine’s to call a 30 second timeout. The Bulldogs lead grew to 25-16 by the 1:14 mark and Bowie State went into intermission with a 28-16 advantage.

The Bulldogs doubled up the Lady Falcons early in the third quarter (32-16) after a pair of free throws by senior Ashley Jennings (Newark, N.J.) and closed out the quarter with a comfortable 41-20 cushion, out-scoring Saint Augustine’s 13-4.

Bowie State went deep into their bench midway through the fourth quarter and finished the game, hitting 9-of-19 in the final 10 minutes. The Bulldogs bench out-scored the Lady Falcons bench 25-17 and as team, Bowie State out-rebounded the opponent 42-31.

The Bulldogs will continue their 3-game CIAA Southern Division swing on Monday (Jan.9) at Fayetteville (N.C.) State at 5:30 p.m. Bowie State was original schedule to play at Shaw this Saturday (1/7) at 2 p.m. However, that game has been postponed until Wednesday (Jan. 11^th) at 6 p.m. in Shaw’s C.C. Spaulding Gymnasium.

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Thought you needed this

Why are you still living in a body that you're unhappy with? In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky. US Sports Online Strength and Conditioning Client Michelle's Transformation Self-sabotage is your subconscious way of protecting yourself. Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach. As long as your subconscious believes that you are safer being out-of-shape then you'll be stuck. Your most valiant efforts will be undermined by self-sabotage every single time. Frustrating, right? But don't give up. There's a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe. Once you turn the light on to that reason then it will no longer have any power over you. So, lets dig around for your reason. Do you believe...Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change. Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’? Do you believe...You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are? Do you believe...You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real? Spend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you. What the mind believes the body achieves.  Exercise is a huge part of the equation when it comes to achieving weight loss. I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes. Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better. Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

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