1. 1. Training too often
The number one killer of muscle gains and fat losses is due to a thing known as "overtraining." Frankly, lifting weights is a huge burden on your body. It breaks down your muscle cells, taxes your central nervous system, and has the capability to temporarily disrupt your immune system. If you are lifting weights four, five, six or even seven times per week, it is very likely that you body is finding it hard to recover. For the absolute beginner, I recommend training only twice per week, and shifting to three times per week once I am certain their unique body can handle it.
2. 2. Not eating enough protein
We've all heard the saying: "You are what you eat." It is entirely true. If your goal is to get a lean, toned, muscular body, you have to be eating a good amount of protein each and every day, to support muscle growth and regeneration. For starters, ensure that you are consuming around 1 to 1.25 grams of protein per pound of body weight from sources such as lean cuts of meat, fish, low fat dairy, and protein powders.
3. 3. Not mixing up your training
It is imperative that you have a varied training schedule. Many people try to bang out one exercise for weeks and weeks and weeks, not getting stronger. This is because the body is very good at adapting to the lift, in order to establish what is called "homeostasis." The bottom line is that you can't get stronger at the same lift forever; you have to mix it up every few weeks or so to ensure consistent gains. Think of it this way: if you were able to add 10lbs to your bench press every week, within two years you would be the strongest bench presser in the entire world! It just doesn't happen.
4. 4. Too many curls, not enough deadlifts
If your training consists mainly of
exercises such as barbell curls, lateral raises and calf raises, you are doing
a great disservice to your body! Other exercises, such as the deadlift, squat,
barbell row and bench press offer much bigger gains to your body, as well as
burning more calories per hour than any other form of exercise. This is because
they incorporate numerous different muscle groups all at once. Build your
training program so that you use these aforementioned exercises the most. If you train at home, purchase some Olympic bars and weights for sale, to ensure that you can perform these more beneficial lifts.