up the courage to get in shape, they often go in with a great deal of motivation but
very little knowledge. Unfortunately, this often leads to mistakes
that all beginners, and sometimes even more experienced people, tend to make. For the sake of some of you newbies, here
are five beginner mistakes that you should try to avoid. Number 1: Going Too Heavy Too Quickly.
Im a huge supporter of heavy lifting for
building muscle and strength, but often for beginners, the idea of going heavy precedes
a much more important factor: doing it right. Immediately lifting heavy makes it difficult
to practice technique and you end up doing an exercise wrong over and over again. Eventually, it leads to some unfortunate boo
boos. Best practice: go moderately heavy until you
get the movement right.
And since heavy eccentric lifting also tends
to lead to a higher degree of delayed onset muscle soreness, going lighter first can cut
down on recovery time so you can spend more time lifting and less time crying when you
try to walk. Number 2: Too Much Cardio
Just like lifting heavy, cardio can be great, especially for your heart. But it doesnt mean that you should ONLY
do cardio. One common wish I hear from beginners is that
they wanna get toned and not be bulky.
Thing is, theres no such thing as being
toned. Its actually a matter of building muscle
and losing the fat covering it. If all youre doing is cardio, especially
steady-state cardio, youre only focusing on half of that equation: the fat. Not only will you not build any significant
muscle with steady-state cardio alone, it also takes a long time to burn any meaningful
calories.
Its much easier to skip that frosty donut
each day than run 3 miles each day. If you want that so-called toned look,
then the goal should be a mixture of cardio AND resistance training. That goes for you too ladies. Plus, you can still burn fat while lifting
weights or with calisthenics.
Check out my video on burning fat with weights
if you want to learn more. Number 3: Not Getting Enough Protein
Its true that you cant outwork a bad diet, but you also cant outgrow a lack
of protein. Protein is crucial in all physiological facets
with the most pertinent being its importance to muscle growth. Exercise alone wont build muscle.
Its just a stimulus. Its the nutrients, especially protein,
that feeds the stimulated muscle. General guideline is to get roughly 0.8 Grams
per kilogram of your bodyweight, but there is research suggesting that more might be
optimal. If you want to learn what might be best for
you, come check out my video on this topic as well.
Number 4: Not Getting Enough Sleep
Without a shadow of a doubt, youre holding yourself back from getting the best results
you possibly can if you dont get enough quality sleep. Simply going to the gym tired and sleepy will
cause your performance to suffer, youll feel slower, and probably make more mistakes.W
Your testosterone levels drop and cortisol levels rise, which slows down muscle building
and recovery. To make matters worse, lack of sleep can lead
to an erratic appetite due to imbalances between the appetite controlling hormones leptin and
ghrelin. That means eating more and getting worse results.
Simply put, dont mess with your sleep. Get your 7 to 9 hours, and reap all of your
gains. And finally, Number 5: Getting All Your Information
from One Source Yep, thats right. As much as I would love to help EVERYONE,
I know that not everyone will know exactly what to do after watching my content.
Fitness can be an overwhelming topic and you
wanna remove all of the confusion by sticking to one person or triangle figure, but that
one person isnt guaranteed to be a perfect fit. For example, as much as I like to promote
eating in moderation instead of going low carb, it doesnt mean that low carb doesnt
work at all. In fact, low carb IS the best option for some
to actually practice moderation. But youll probably find a better source
than myself that can teach you how to do it.
And, if you look around long enough, youll
notice that all experts have varying opinions on virtually everything! From the best method of burning fat, building
muscle, best diet, and heck, even the best lists of mistakes beginners make! And, of course, you have the occasional guru
selling you fat coffee and pee injections. As the saying goes, dont put all of your
eggs in one basket. Certainly, dont put your entire health
and fitness into one voice. Look around, listen to different folks, challenge
those folks when you disagree with them, myself included, and never, ever stop learning.
Got more fitness mistakes youve learned
the hard way and want to let others know? Feel free to share it in the comments. End of the day, we all make mistakes, and
from learning from our mistakes we can only get stronger, figuratively and literally. As always, thank you for watching.
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