My 8 Biggest Workout & Nutrition Mistakes (DON’T MAKE THEM)

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I have been working out long enough to have made plenty of workout and nutrition mistakes. I’m not ashamed to admit that. In this video however, I’m going to share the eight biggest workout and nutrition mistakes with you so that you can hopefully avoid making them yourself and can start seeing nothing but gains.

They say the biggest mistake is not making one, but not learning from it when you do. I want to be sure you learn from each of these so I break them down one by one. Some of these mistakes deal with my nutrition while others deal with training and even mental mindset.

1. Dietary fat intake was too low – I actually started to see detrimental health effects from making this mistake at a young age. My eyes were intolerant to light and my skin was drier than the Sahara Desert. My gains had slowed to a crawl and my hormones were likely way off balance. If you find that you are lacking energy the first place you might want to look is to adding more healthy fats to your diet.

2. Substituted hard work for supplementation – This is something that shows how naive I was when it comes to training. Now don’t get me wrong, adding high quality supplementation to a solid nutrition plan and smart, hard training is the holy grail of lifting. It provides the greatest results. One plus one plus one does not equal three in this case, it equals ten. That said, you cannot think that supplements are going to undo the wrongs you are making if you simply won’t train hard or eat right.

3. Muscle Magazines – Don’t get me wrong. Muscle magazines were my source of education and inspiration for starting down this career path and love of lifting in the first place. That said, the models I was inspired by were not necessarily following the same supplement regimen I was! Be careful who you turn to for guidance. You may be making the same mistake I made, except this time online rather than via the pages of a magazine.

4. A to B rather than enjoying the pain of A to Z – If you want to build muscle as quickly as possible you must stop focusing on the rep as the currency of your workouts. Instead, focus only on the quality of the rep and you will start seeing much faster gains. It doesn’t matter what your goal is in your training at the moment. The quality of that rep has to match up with what you are trying to achieve and only then will your results be attainable.

5. Ignoring the value of Plant based nutrition – This is something that was again engendered in me at a young age. My mentors stressed starchy carbs and protein (because I was skinny and needed to put on weight). By neglecting the importance of plant based fibrous carbohydrates I was neglecting one of the most valuable sources of micronutrients needed to compliment and fill in the gaps of a complete nutrition plan. I got over my aversion to these foods and the gains were almost instant.

6. On the wrong side of the VOLUME / INTENSITY spectrum – This is one that can be summed up in one quick statement. You can either workout hard or you can workout long but you cannot do both. Opt for intensity over half assed volume any day and you will see much faster gains.

7. Exerphobia – The exercises that cause the greatest amount of trepidation before doing them are almost always the most beneficial. Don’t steer away from an exercise just because you know that it is harder to execute than a single joint exercise that you can do on a machine much more comfortably!

8. That said, every exercise is not right for every body. Some biomechanical differences between individuals can make one exercise perfect for one and impossible for someone else to perform in good form. Get creative and take chances on coming up with new ways to hit your muscles without compromising your long term health.

For a complete workout and nutrition plan that helps you to avoid the mistakes by laying everything out for you step by step and meal by meal, head to and get the ATHLEAN-X Training System. Start training and eating like an athlete and see better results, faster.

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Post Workout Mistakes That Slows Down Weight Loss

Post Workout Mistakes that make you gain weight

Post workout mistakes hinder you from losing weight effectively and efficiently. Use these tools prepare for the next level of fitness and while you here, hit that subscribe button for me.

Strategic Meals
Utilizing Cool Downs
Strategic Sports Drinks
Putting in Work
Recovery Meals
Planning your Workout

Congrats on your first 5k. Now you can indulge on your Lou Malnati’s Deep dish pizza.
Why not? You just worked your butt off to unlock this new achievement in fitness. You deserve a reward for your dedication but are you giving yourself too much credit?
Don’t get me wrong, rewards are encouraged for hard work. they make you work harder the next time for an even better reward.
But if you trying to get a hot bod by next summer or whatever, you shouldn’t use a workout as an excuse to eat like crap at every chance you get. In most cases, the calories you burn is probably not equal to the calories you are about to intake with your reward meal.

You don’t skip the most important meal of the day so don’t skip the most important exercise either. If you skip your cool down or stretch after each workout, you are putting yourself at risk for a potential injury. Injuries are bad for weight losers, especially since a lot of injuries keep you out of the gym. Take 5 minutes stretch.

Sports Drinks. Yes they look cool and you look cool drinking them but does your workout deserve a sports drink? Sure, they replenish your electrolytes but if your workout is walking up a flight of stairs or carrying groceries in the house, you are putting unnecessary calories in your system. Believe it or not you can gain weight trying to hydrate. If you want to drink a sports drink use it when you working out for long periods of time or getting your sweat on in some heat.

Tuesday’s Boot-Camp at La Fitness was no joke. You are sore because you just went HAM because the cute girl in the back was watching you work. You deserve a break from that 45 minute session because your muscles need to recover this entire week to be ready for the next. I’ll tell you right now that is the wrong answer. If you trying to shed the unwanted weight, you need be active at least 30 minutes a day for the best results. Keep your eye on the prize and tough it up.

When was the last time you ate? After a grueling workout, energy consumption is a must when it comes to the repair of broken down muscles. Now you starting to pack on some serious muscle and it needs fuel. Before you take your recovery nap make sure you get your recovery snack to keep your metabolism going strong.

Schedule your workouts! Monday is Chest Day, Tuesday is Back Day, Wednesday is Leg day but what exercises are you going to do on those days. Be ready to workout with a plan. Don’t try to wing it because you might leave something out. Know how many sets you want to do and how many reps. Invest in a journal to keep track of those things and your progress will show

There you have it! Use these tool to your advantage and you will be well on your way to losing weight faster than you know it.

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Low Carb Diet Mistakes – 7 Most Common

Video show most common 7 low carb diet mistakes people make.
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Workout Tips For Men & Men’s Workout Mistakes – MEN’S FITNESS EXPERT


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3 Most Common Beginner Mistakes | Andy Speer

Avoid newbie pitfalls and get the most out of your training from the start with these athlete-approved tips.
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5 Common Weight Loss Mistakes – Lose Weight Fast By Avoiding These Mistakes!

The reason many people don’t lose weight is because of mistakes they’re not aware of. Make sure you do everything you can to avoid these mistakes! If you do, you’ll lose weight effective and fast!

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Airport Lounge – Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (

Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

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Weight Loss Mistakes! Tips for Belly Fat, Bloating, How to Lose Weight, Burn Fat & Get Fit!

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Weight Loss Mistakes! Tips for Belly Fat, Bloating, How to Lose Weight, Burn Fat & Get Fit!

Corrina explains why you can’t lose weight and shares simple tricks and tips to help you burn off excess belly fat once and for all!

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The Big Mistakes We Make In Our Diet: Holistic Health Guru Dr Andrew Weil Explains

Medical practitioner, teacher and holistic health author Dr. Andrew Weil discusses the importance of dietary change along with with prescribed medications when it comes to health.
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3 Common Beginner Workout Mistakes

How I got muscular fast:

What’s up,

It’s Mike Chang and today I want to talk about 3 common mistakes that beginners make. The truth is, beginners make mistakes and even though I’ve mentioned these mistakes in videos before, it is always good to remind yourself to do things right. Alright, let’s talk about these mistakes and how avoiding them can help you get the muscular body you’ve always wanted.

Video breakdown

0:30 #1 I made this mistake, so don’t feel alone. Working out too long! When you first start working out, your body is not ready to handle a ton of stress and you can burn muscle. So what you need to do is workout from 30-60 minutes for about 3-6 months.

2:35 #2 Doing too many isolation movements. And this makes it hard to put on muscle, because you are isolating muscles too much and shaping more than building. You want the majority of your exercises to be compound movements. The best thing to do isolation movements last.

5:20 #3 Copying someones routine too much, so doing exactly what they do. Although it’s a good way to get going, it is only going to help you out for about 3 months. Remember, you want the workouts to help your weak points… not your partners. So change of the routines to fit your goals.

I hope this video serves you well.

And if you want the know the “trick” I used to get muscular fast, here you go:

I didn’t have the muscular, ripped body I have today forever. I failed so many times I lost count and it wasn’t because it was hard, it was because I didn’t know what I was doing. Once I figured out this “trick” that makes putting on ripped muscle easy, I got the body I always wanted.

Could this “trick” be the answer to your fitness problems as well?

Watch this video to find out for yourself.

Train Hard,


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