Fitness for Beginners

Even the best of us make mistakes. After all, we're human and can't be perfect 100 percent of the time. While you might be hard on yourself for slacking on your sprint, stopping short on reps, or missing that box jump (ouch), don't worry—even athletes have off days.

While there's a time and place for lower-intensity cardio—such as if you're dieting or doing multiple intense lifting sessions a week—try to occasionally bump up the intensity if getting maximum results is your goal. Mixing up your routine with high-intensity interval training (HIIT) will help you level up your fat-burning potential—even after the exercise is done.

  • Trying To Stay Lean Year-Round

While single-digit body-fat goals might be OK for the stage, it's important to remember they're not suggested for daily life. When you're at very lean levels, your immune system suffers and your recovery rate slows. Constantly staying lean while finding the energy to keep up with training demands can be nearly impossible.

You shouldn't be competing year round, so during the off season don't be afraid to take your body fat up a bit higher. Chances are, you'll feel a lot better because of it. Remember that if you want to make progress, devoting some time to building muscle and gaining a few pounds of body fat can be one of the best things you can do for your physique.

  • Relying Too Much on Supplements

When it comes to proper nutrition, whole foods should be prioritized. But, it's a common mistake to rely on supplements too heavily instead. It's important to have a good diet plan in place before even considering supplementation. That way, add-ons like whey and BCAAs will complement—rather than steal—the show.

  • Doing Too Much Too Fast

When it comes to lasting success, there are no short cuts. Too many people rush into programs that are too intense for their fitness level, or start on extreme diets that are nearly impossible to stick with. You need to remember that your body has its limits, and a good program is one that you'll be able to stick with for the long haul.

Becoming truly fit is a lesson in patience. Enjoy the journey, and you'll be at the finish line before you know it.

While cutting back might spare you a few pounds on the scale, it won't help grow a well-rounded physique. Under-eating is one of the top ways to seriously sabotage an otherwise good training program. Make sure you're providing your body with enough calories to push through hard days and grueling workouts.

  • Not Sticking to a Well-Rounded Diet

Just as you can under eat, you can also eat too clean. Eating only a handful of healthy foods might sound like a surefire weight-loss plan, but it's bound to get boring quickly. When it does, you're liable to pig out on all the sweets and treats—letting your diet crumble way more than it would if you allowed yourself a weekly cheat meal. When it comes to nutrition, you don't have to go to extremes.

The key? Making the most of nutrient timing. If you plan on having a sweet treat, for example, plan to eat it before your workout for the sugar rush, or directly after to replace glycogen stores.

  • Paying Too Much Attention To Other Peoples' Opinions

When it comes to fitness, it's important to focus on yourself first. Never change who you are as a way to "succeed." Embrace your own personality and stop the comparisons. Be you and work hard. The rest will come.

Clark, S. 2017. "Team Bodybuilding.Com: The Biggest Beginner Fitness Mistakes I Made" Retrieved 7/25/2020 (

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