20 fitness mistakes I wish I knew earlier.

I’ve been training consistently since 2012, and I wish I had known these sooner.

 1) Not utilizing progressive overload 

Track your workouts using the Strong app and make sure to increase weight overtime.

2) Dieting without knowing my ‘TDEE’

Need to track your food and calories in reference towards your ‘TDEE.’

3) Destroying my progress by drinking alcohol on the weekends

Alcohol will make it more difficult to build muscle and burn fat!

4) Getting addicted to vaping in my early 20s (was able to quit though thank god! 

Vaping is extremely addictive and will seriously affect your VO2 max and lung health! 

5) Doing heavy compound lifts later in the workout

Always do the hardest part of the workout early on!

6) Not prioritizing bench press earlier

Hit this exercise every single week to build strength!

7) Not asking for help or advice on your form 

Always ask for help if you’re mot 100% sure about your form.

8) Avoiding leg day 

Your legs represent 50% of your body. Don’t avoid them!

9) Not deadlifting at least weekly

Probably the most effective exercise out there!

10)  Only working out at one gym (much better to try out different gyms in your area!)

Try out different gyms to change up the vibe and increase motivation!

11)  Not eating protein with every single meal (1g per pound of body weight)

Most important macro nutrient that is essential for building muscle.

12)  Not drinking enough water throughout the day (aim for 3.7 liters per day!)

Prioritize proper water intake throughout the day! Essential for your body to function properly.

13)  Not prioritizing quality sleep at least 7-9 hours a day 

Will help your body recovery fast and allow you to perform at your best!

14)  Meeting your friends at the bar instead of the gym (workout with your friends more often!)

Instead of drinking alcohol with your friends crush hard workouts together!

15)  Using my workouts as an excuse to eat like crap (there’s no exceptions!)

Never compromise on your diet just because you worked out.

16)  Ego lifting

Quality > quantity

Never worth getting injured over lifting heavier weight.

17) Never stretching 

Get in the habit of stretching every single day for at least 15 minutes. This will help avoid future injury and increase your range of motion.

18) Learning from the experts

Just because you have a solid idea about fitness doesn’t mean you can’t learn more from those who’ve been at it longer than you! 

19)  Not hitting ABS daily

Developing your ABS will help stabilize your body during workouts and help avoid injury in the future.

20) Not switching up your cardio

Don’t just run every single day. Run, bike, swim and try different forms of cardio to avoid injury!

Most importantly, do your best to make progress towards your health daily. Your future self will thank you!

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Cheers,

Wendell