So, you finally decided to commit to a new work-out routine and you are ready to get into the best shape of your life. However, you try to attempt everything on your own and you feel a bit lost…
- How much do you exercise?
- What kind of exercise should you do?
- Do you simply start to skip meals and feel hungry….
or even worse…HANGRY (hungry and angry at the same time). Then in a few short weeks you start to lose motivation as you haven’t any real results…and you start losing motivation.
In the end you end up exactly where you started…. you feel defeated…. Lost…. upset… and frustrated…
Well, I am here to tell you that you are not alone!
Every single day Ten’s of thousands of men and women set fitness goals to be let down as only a sliver of a percentage of them will be successful….
Fortunately….I’ve coached close to 32,000 people in my 15 years as a trainer I’ve seen every mistake possible.
So fortunately, there are a few simple tips and mistakes that you must avoid to ensure your success.
Using these tips you can greatly enhance your chance of success in your goals to the best version of yourself!
Are you ready? Lets go!
Mistake #1 – Not Lifting Weights
Walk in to any typical commercial gym where the masses and you’ll see the cardio section packed like a can of sardines. You’ll find people running in a circle like a hamster stuck inside it’s wheel, not making any real progress towards a healthy body.
Slow, steady state cardio is an ineffective method to burn off fat while improving your body’s performance. This is especially true if you are over 40 as you naturally lose muscle mass. Since your muscles support your skeletal system, having sufficient muscle mass is critical to your well being. Research has shown that men and women over 40 whom do not lift weights are at a greater risk frailty and have a lower BMR (Basal Metabolic Rate)1.
When lifting weights, you must ensure that you are training properly so you avoid injuries while allowing your body to get stronger while building muscle.
Heavyweight Mass is a weight lifting system that only requires 4 short work-outs a week for 45 minutes each workout. It uses the special hypertrophy cyclic periodization strategy used by high performance athletes and it’s been proven to get you results faster than anything you’ve ever tried.
Mistake #2 – Not Eating Ice Cream
I know this sounds completely irrational but hear me out.
The healthy lifestyle will never be achieved if you are completely destroying yourself but not eating what you love.
You see…. I LOVEEEEEE ice cream. If you are following me on social media you’ll see I eat ice cream 2 – 3 times a week…..but am I health? Yes.
Remember, it’s all about moderation in your life.
Do I want you to eat only McDonalds, Fried Chicken, Cheese, Ice Cream?
No! Absolutely not!
As long as, you are hitting your caloric intake and macro nutrients depending on your goals (weight gain, weight loss, maintenance) then you can still have room for ice cream.
This is exactly what I recommend in my Eat-2-Perform eating plan.
You will use a very simple trick called modified fasting that will allow you to eat what you’d like including ice cream.
Mistake #3 – Not Exercising Properly
Back to the topic of working out properly.
If you’d like to utilize only bodyweight exercises, you should incorporate some HIIT training into your schedule. Research has shown that 4-minute-high intensity work-outs has a higher impact on the cardio vascular performance than 17 minutes of steady state cardio (Tabata, et al., 1996).
The only issue with your typical high-intensity workout is that it’s high impact on your joints and can cause issues. This is why in my Fat Shredder Kickboxing program we only use a low impact, metabolic boosting technique that has been proven to skyrocket your metabolism by 348%.
This special movement has been used for thousands of years by the Ancient Thai Boxers of Thailand.
Mistake #4 – Supplement Dependency
Supplements are there to “supplement” a healthy diet not to replace it! You can’t think that your fat burner, or protein shake will do all of the work for you.
This is impossible!
You need to focus on eating the right kids of foods and getting enough of your macro nutrients to support your body while staying within your daily caloric intake. Please note you must stay WITHIN, this DOES NOT mean STARVING yourself.
Here is are some quick numbers for you
Adding Muscle Mass Daily Caloric Intake = 14-16 times your bodyweight in pounds
Maintenance Mode = 12 times your bodyweight in pounds
Sliming Down = 9 – 11 times your bodyweight in pounds
If you would like more information check out my Eat-2-perform
Eating too little calories can trigger your body’s automatic response system, forcing you to slow your metabolism and thus maintain more fat.
Mistake #5 – Thinking Low Fat = Healthy
Although low fat foods CAN be healthy, you must get into the mindset that they are often not healthy. “Low Fat” is a label made by companies to try to sell you more products.
Quite often, these processed foods contain tons of chemicals that are disastrous for your health.
Outlined in my Eat-2-Perform system, I emphasize a focus on eating natural wholesome foods while maintain your daily caloric in-take. I also discuss a simple trick that you can use to achieve this.
Pinsar Soysal, E. A. (2018, August 16). Decreased Basal Metabolic Rate Can Be an Objective Marker for Sarcopenia and Frailty in Older Males. Journal of the American Medical Directors Association, 1011-1045.
Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996, November). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max). Medicine & Science in Sport & Excercise , 10(28), 1327 – 1330.