Don't get me wrong, your "cheat" day is a day that you're free to eat more calories and foods that you typically don't eat (like pizza or candy etc). However, this doesn't mean you should take this as free pass to gorge.
This sort of gorging can set your gains back a step, and that's no bueno. The second problem is that you can fall into the habit of "starving" during the week (to make up for your binge), followed by binging on weekends.
Point is, this is a lifestyle change. Eat moderately during the week... and eat moderately on your free day. If you find yourself tempted to binge, confine your free day to just one meal (or just half the day).
2. Not Eating Enough
Another common mistake is to not eat enough throughout the week. Lots of people do this just because they like to see that rapid drop of the numbers on the scale. But if you do this, two things happen:
- You won't dig the results. That's because you're dropping "weight," but not necessarily fat. You're losing water and tissue, which includes that all-important muscle. End result: You're smaller and you weigh less, but you're shapeless and fat.
- Your metabolism drops. I've mentioned this before - your metabolism drops because your body thinks it's starving, thus trying to conserve energy
3. Training Too Long
Your goal should be to train harder, not longer. For example, you can do 20 minutes of HIIT rather than wasting away on the treadmill for an hour. And with regards to weights, you should keep your session around an hour or less. If you're training longer, then you're visiting too much at the gym... or you're not lifting hard enough.
Train hard, eat right & get some rest - that's all there is to seeing results.
4. Not Warming Up Properly
Whether you're doing a lifting session, HIIT, or steady state cardio, you should spend about five to ten minutes warming up (to help you avoid injury).
This means doing some light cardio such as jogging, rebounding, jumping rope, biking, etc. You may also want to do somelight stretching to get the blood flowing to the muscles you're about to work out. Finally, you can also do a set of lightweight, high-rep lifts just to get the blood flowing.
Be sure to cool down after your work out by doing light cardio and light stretching.
5. Not Keeping a Fitness Journal
You might have a couple great weeks of gains or you might completely stall out, either way you won't know what caused these results if you're not keeping a nutrition and exercise journal documenting your training. It only takes a few seconds to make an entry - just a few minutes total each day - and yet it can make all the difference as to whether you enjoy stellar results or not with your muscle building.
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References
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