 Welcome back to another video guys. Today, I want to talk about the top five common mistakes people make when they start a new fitness routine Signing up to a gym starting a new program just getting started with fitness at all can be a very scary task I understand that because nobody wants to make mistakes like we had just built that way Let me tell you right away. You will make mistakes during your fitness journey But here are the top five mistakes that I made myself as well Number one setting unrealistic goals. This is probably the biggest motivation killer when it comes to fitness Let me give you an example. There's a person 250 pounds and wants to lose 50 pounds So in itself that sounds like a good goal, right now We need to make it realistic if you say you want to lose 50 pounds in a week It's very unlikely that you will achieve that goal So this is an unrealistic goal and this goal will stress you more Then it will motivate you and that's not a good sign You want to set a goal that motivates you because you know you can achieve that if it's like I mentioned 50 pounds in a week After day one you're gonna be like, oh my god I have six days left to lose 48 pounds and then I have five days left I have four days left so it stresses you out and you will not achieve that goal Don't be afraid to set ambitious goals, but make sure that they are in a time frame where it's realistic Mistake number two not obeying the overload principle. What does that mean? That means that an exercise needs to become more difficult over time Let me give you an example. If you start with bench press, let's just make it very simple 100 pounds So you start doing your bench press week one five sets five reps 100 rip 100 pounds so again five reps Five sets 100 pounds in the second week you do exactly the same you do not change anything the third week Guess what same thing? You do not increase the weight. You do not increase the repetitions or the Sets so this is a common mistake people get comfortable with like a weight that they think is is a good way to build muscle mass But your body is adapting to that specific weight So you need to constantly overload your muscle with more with the bigger stimulus So the right approach would be your start week one you have a hundred pounds You do your five reps five sets next week You probably do a hundred and five pounds five sets five reps and then the next week guess what a hundred and ten So you constantly add more weight to your exercise at a certain point you might feel like hey I don't want to add more weight to it because my joints are kind of not adapting fast enough to the You know heavy weight. So what can I do? You just change up the volume? So for example instead of five reps five sets you switch it up to four sets ten reps With the same weight and do that for a couple weeks But then it's still a new stimulus because like the volume is way higher than it was a week before With constantly overloading your system and your muscles You basically force your body to adapt to the new obstacle and yeah, whatever goal you have you will keep You know growing muscle mass or you will keep losing body fat if you obey this principle Mistake number three not working in the right rep range Specifically to your goal not going to dive in and tell you exactly what rep range is best for each muscle group I'm just gonna give you the general Idea of what's good for your body to you know increase stamina increase strength or just have your body grow Start with the typical 15 to 20 reps. This is for cardio. This is for stamina, right? That's what you see a lot of people do at the gym. They don't break a sweat. They're just there They don't even breathe heavily. They just do like front raises with five pounds for like 30 reps or whatever Don't get me wrong. It's better than nothing But it's not enough weight to have your body adapt and change So what you want to do is if you want to do high reps Increase the weight to a point where 15 to 20 like 20 should be your limit And then just do your front raises or whatever exercise it is. It's just an example This will basically help you build more stamina in in the specific muscle group you work in But it will not help you grow muscle mass or get stronger great example Push-ups if you start doing push-ups today You will see that if you're very consistent with it within a short period of time You will be able to do over 20 30 40 push-ups a day now You're able to do a hundred push-ups, but what if your goal is to gain muscle mass now? You're able to do that. It's like easy, but you just want to gain some size What do you have to do you go to the gym or you add some some weight on your back for the push-ups? And you do a rep range between 8 and 12 to be 60 to 75 percent of your one rep max And this will force your body your muscles to grow if you go even lower if you do 3 to 5 reps This will increase your strength and if you do 1 to 3 this is for I would just say Athletes or anybody who plays sports who wants to increase the explosiveness whatever it is jumps and sprints and yeah You you get the point Mistake number four supplements. Yes supplements can be a mistake if you don't know how to use them So first of all I want to say Supplements are not necessary to start a fitness routine If you're completely new to fitness you will see great results by just Changing your diet and going to the gym on a regular basis. Okay me wrong I love supplements and they help me and I use them a lot But the point that I'm trying to make is you do not need them to start a fitness routine Especially if you don't know what they do let me give you an example when I was younger I was so motivated with a friend to get started to gain muscle mass and I read everything online And I was like, okay, I need this and that and that that I had no idea what all those Products did but I just read it that someone a professional bodybuilder used it So I was like, okay, I need that too because I want to look like that long story short I had everything I had pre-workout for the first time. I had a protein powder for the first time I had magnesium shake right after the workout. I ate a lot of food because I thought that's what I needed and then My body was overwhelmed with the training itself. I Got sick and yeah, I was out for a week So make sure you do your research before taking supplements You don't know what they actually are supposed to do in your body and how they're supposed to help you with your fitness goals Last but not least mistake number five over training. Yes, a beginner can over train their body easily Oh by just being super motivated and going to the gym every single day and not taking care of their bodies Outside the gym. Let me give you an example. Let's just say there's a guy super motivated wants to go to the gym wants to change his body and All he knows is I have to go to the gym. I have to go hard, you know, no pain no gain Go to the gym 110% completely destroys his body comes back home and doesn't do anything Which means not taking care of your body after the workout, right if you continue doing that You know you destroy your body at the gym and then you don't take care of it Like on a right diet not enough sleep not enough recovery This will if you constantly put more stress on your body and you don't have enough recovery This leads to over training science could be a disrupted sleep pattern your performance is going down You're not hungry anymore. You moody everything hurts your sore your joints are in pain Those are all Signs that show you hey take care of your body. Take care of me. It's basically your body telling you hey Relax and give me some recovery and then we can go back into the gym and destroy our bodies whenever I say destroy your bodies I'm not talking about like actually destroying it, but I'm I'm I'm talking about the muscle fibers that you basically Rip apart when you when you exercise So for me, it's like this mental image where I see my muscles and they're completely fine And then I go to the gym and that just you know tear them apart and then I have to go home eat and stuff and do Recovery so they can like build stronger and grow muscle muscle mass. Oh my god So whenever you start a fitness routine, make sure that you don't compare yourself to a professional bodybuilder For example because they have been doing that for a very long time And if you go in there and you do like whatever 25 sets of bench press You will not be able to move for the next week. Trust me. I've been there The great example is if you want to run a marathon, you don't start with 20 miles, right? You start with one mile and then you work yourself up there and then maybe next time you run 1.5 miles So you your body can adapt to the you know new Stimulus the new exercise the new obstacle basically All right guys, this is it for today's video Thank you so much for watching if you're new to the channel Please hit the subscribe button and the notification button and I'll see you next time