Mistakes Most People Make – In The Gym & The Kitchen


The mistakes I’m about to describe are very common. You see them everywhere, and actually, they’re so obvious you may be thinking “well duh”. 

Gym rats, bodybuilders (particularly old-school), bums and tums, all the way to your average Joe. Everyone still falls into the same traps.

I have been guilty of one or two, and I think that avoiding these pitfalls has the potential to save you a lot of time and energy.


Here goes:

  1. “Clean up your diet, and you will lose weight.” Nope. This needs to be changed to: “Put yourself into a negative caloric balance, and you’ll lose weight.” I’ve been guilty of this in the past. I was still eating about 3000 calories of “clean” food (with a daily maintenance of about 2500 at the time), and couldn’t figure out why I was gaining weight! Now, it’s easier to lose weight by eating “clean”, however, it certainly doesn’t guarantee it. Not in the slightest.
  2. Putting too much emphasis on protein intake. Guys, you really don’t need that much in order to gain muscle, or retain muscle whilst losing fat. Again, it all comes down to marketing, as opposed to real-world evidence of high protein requirements. Protein isn’t cheap, and the supplement industry knows this. I’m embarrassed to admit it, but I briefly fell into the I Need 200 Grams Of Protein Per Day Or My Muscles Will Drop Off ™ crew. Until I realised that there was no difference between 200 grams and 150 grams. And no difference between 150 and 130. Hmmm. Interesting. Maybe I can’t trust these supplement companies anymore? Maybe they’re wrong.
  3. Worrying about the “Anabolic Window”. Supposedly, if you were to miss your 30 grams of post-workout protein (which had to be within 45 minutes of your workout ending, starting from the moment you step outside of the gym(!!)), your workout was a complete waste of time. No gains for you, sir. Needless to say, it doesn’t exist. Another myth of the fitness industry. And I bet you can guess who created this rubbish can’t you? Yep, that’s right 🙂 As long as you get enough calories within 24 hours of your workout, you will receive the maximum potential anabolic response. 
  4. Newbies jumping headfirst into a 5 workout per week gym routine. And then losing all will to live, and never having the motivation to step into a gym again for the next 6 months. Great, well done. I appreciate that the intention behind these actions is good, but newbies need to take more moderate, careful approaches to the gym. This is where I kinda lucked out. When I was a newbie, I was basically a kid and couldn’t access the gym every day for logistical reasons. I could only train once per week. But, this was a blessing in disguise, as it allowed me to remain hungry for the gym. It allowed me to crave lifting weights. This is probably a major reason as to why I’m still going so strong now. Now, you need to train at least twice per week, but, you get the idea. Don’t overphase yourself. Always better to do too little, as you can add volume and frequency later. Do too much too soon, and there’s no going back.

Do the above four points, and you will save yourself a lot of time, stress, worry, and improve your results noticeably. You will also maintain your levels of motivation – it’s great, believe me.

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