Don’t do it!
By Jason Kahn

Many articles relating to exercise and nutrition are written that address what “to do” to achieve your fitness goals.
Rarely does an article talk about what NOT to do to achieve success. The goal of this article is to introduce you to some common mistakes that are made when working out.

Don’t bounce!
Bouncing the bar off your chest, bouncing out of the bottom position of a squat, or similar actions serves no purpose in helping you get stronger, more developed or lean. Two things do occur; you pump up your ego and you increase your chance for injury. There is a high amount of stress placed on the connective tissue when momentum is used rather than your muscles. Strive to have control and good form, rather than CHEATING to get the weight up!

Don’t round your back!
When lifting, a rounded back increases the likelihood of strains and sprains in your lower back and shoulder region.  Keeping your shoulders back and your lower back in a neutral/arched position serves to keep your spine in alignment and acts as a natural weight belt.

Don’t let your heels come up when squatting, leg pressing or lunging!
When the heels are raised or not in contact with the floor undue stress is placed on the ligaments of the knee joint and emphasis is lost on the posterior portion of your legs/glutes.

Don’t do your cardio before your weights!
A five-minute warm-up is fine, but doing cardio first depletes the energy you need to lift weights (glycogen).
When you lift weights your body needs glycogen for fuel.
If this fuel is depleted because of cardio done just prior, your body will burn your hard earned muscle tissue for fuel! Done in the opposite order, you will
maximize fat burning and minimize muscle wasting.

Try this for a great pre workout drink!
N.O. Plasmacore Fruit Punch Flavor Drink Mix