I went to the gym 1,867 times so you don't have to.
Here are the 7 biggest mistakes you desperately need to avoid.
//Thread//
Here are the 7 biggest mistakes you desperately need to avoid.
//Thread//
1. Not resting enough between sets.
I used to think low rest times were good for "muscle definition" and "toning"
I used to think low rest times were good for "muscle definition" and "toning"
When in reality...
Getting muscle definition is a result of building muscle and being lean.
Getting muscle definition is a result of building muscle and being lean.
And to build muscle, we need to get stronger overtime.
Short rest times and makes it very difficult to get stronger.
Because you never get the chance to fully recover between sets.
So you're strength suffers as a result.
Short rest times and makes it very difficult to get stronger.
Because you never get the chance to fully recover between sets.
So you're strength suffers as a result.
Longer rest times = faster strength gains = faster muscle growth
The ideal rest time between sets is 2-5 minutes for compound lifts
And 1-2 minutes for accessory lifts.
The ideal rest time between sets is 2-5 minutes for compound lifts
And 1-2 minutes for accessory lifts.
2. Too aggressive of a calorie deficit.
Even if you do see results, this is not sustainable.
Start with a slight calorie deficit then adjust if you need to.
Even if you do see results, this is not sustainable.
Start with a slight calorie deficit then adjust if you need to.
A calorie deficit of 300-500 is a good place to start.
Incrementally increase the deficit by 100 if your weight doesn't go down for 2 weeks.
Your goal should be to lose fat while eating as much food as you possible can.
Incrementally increase the deficit by 100 if your weight doesn't go down for 2 weeks.
Your goal should be to lose fat while eating as much food as you possible can.
3. Looking for the "best" supplement.
Supplement companies know you want the results without doing the work.
And they have expert marketers that make you believe their supplement is the answer.
Supplement companies know you want the results without doing the work.
And they have expert marketers that make you believe their supplement is the answer.
When in reality, there is no supplement more important than:
- Getting stronger every week
- Sleeping 7+ hours a night
- A high protein diet
- Getting stronger every week
- Sleeping 7+ hours a night
- A high protein diet
If you're training, diet and sleep are on point, then think about supplements.
These are the supplements I take:
1. Creatine = strength
2. Whey protein = convenience
3. Fish oil = inflammation
4. Magnesium = sleep
5. Black seed oil = gut health
6. Ashwagandha = testosterone
These are the supplements I take:
1. Creatine = strength
2. Whey protein = convenience
3. Fish oil = inflammation
4. Magnesium = sleep
5. Black seed oil = gut health
6. Ashwagandha = testosterone
4. Justifying skipping leg day.
Not only does it look weird if half of your body is not trained.
But training your legs increases testosterone which increase the rate of building all your other muscles.
Training legs = training everything.
Not only does it look weird if half of your body is not trained.
But training your legs increases testosterone which increase the rate of building all your other muscles.
Training legs = training everything.
5. Neglecting sleep.
I get why most people neglect sleep.
It's not as cool as lifting heavy weights but it's equally important.
If not more.
I get why most people neglect sleep.
It's not as cool as lifting heavy weights but it's equally important.
If not more.
Everyone knows they should get 8 hours of deep sleep every night.
But it's a lot harder said than done.
Here are some tips that will help:
1. Have a sleep schedule
2. No screens 1 hour before bed
3. Have a pre bed routine
But it's a lot harder said than done.
Here are some tips that will help:
1. Have a sleep schedule
2. No screens 1 hour before bed
3. Have a pre bed routine
Possible things to include in your pre bed routine that don't require any screen time:
- Reading
- Journaling
- Meditation
- Warm shower
Just doing one of these things before bed every night will make a big difference.
- Reading
- Journaling
- Meditation
- Warm shower
Just doing one of these things before bed every night will make a big difference.
6. Not making friends with fit people.
You can achieve great results completely by yourself.
But it will take longer and won't be as fun.
You can achieve great results completely by yourself.
But it will take longer and won't be as fun.
Having friends that share similar goals is an unfair advantage:
- They keep you accountable
- You look forward to lifting together
- You can enjoy high protein meals together
- They keep you accountable
- You look forward to lifting together
- You can enjoy high protein meals together
If none of your friends can relate to your fitness goals, you will feel isolated.
And the journey won't be as enjoyable.
And the journey won't be as enjoyable.
The good news is making friends in the gym is really easy :)
Because you already have a lot in common and have mutual respect for each other.
Because you already have a lot in common and have mutual respect for each other.
Here is how you make friends at the gym:
Ask someone for a spot or to watch your stuff while you go to the bathroom.
Then thank them sincerely.
Start some small talk if they seem cool.
The relationship will evolve naturally if you get along well.
Ask someone for a spot or to watch your stuff while you go to the bathroom.
Then thank them sincerely.
Start some small talk if they seem cool.
The relationship will evolve naturally if you get along well.
But if approaching a stranger at the gym is too intimidating for you, it's all good.
You have free access to this awesome community: Fitness Twitter.
Most people on here will respond to your DM and are open to making new friends.
You have free access to this awesome community: Fitness Twitter.
Most people on here will respond to your DM and are open to making new friends.
7. Not tracking workouts.
You MUST track every workout so you know how much progress you are making.
Quantifying your strength progress will feel great.
And inspire you to keep going.
You MUST track every workout so you know how much progress you are making.
Quantifying your strength progress will feel great.
And inspire you to keep going.
You will begin to think:
"Wow, I increased all my lifts by a lot over the last couple of months.
I can't wait to see where I will be in a year!"
"Wow, I increased all my lifts by a lot over the last couple of months.
I can't wait to see where I will be in a year!"
To recap:
1. Longer rest times > shorter rest times
2. Start with moderate calorie deficit, then adjust if needed.
3. Training, Nutrition, Sleep > Supplements
4. Stop skipping legs
5. Prioritise your sleep
6. Make friends with fit people
7. Track your damn workouts.
1. Longer rest times > shorter rest times
2. Start with moderate calorie deficit, then adjust if needed.
3. Training, Nutrition, Sleep > Supplements
4. Stop skipping legs
5. Prioritise your sleep
6. Make friends with fit people
7. Track your damn workouts.
That's it from me :)
Follow @TheCoachRaj for weekly threads like this one.
Also, if you could do me a favor and RT the first tweet, that would be awesome :)
Follow @TheCoachRaj for weekly threads like this one.
Also, if you could do me a favor and RT the first tweet, that would be awesome :)
I share more fitness insights like these in the King Creator Newsletter.
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Join 450+ people taking action towards optimising their nutrition.
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