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My 8 Biggest Workout & Nutrition Mistakes (DON-T MAKE THEM)

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Rating: 4.0; Vote: 1

t make mistakes, make gains - 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
Date: 2022-04-22

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Comments and reviews: 10

garth
Thanks Jeff! As a newbie at age 61 I am seeing good gains despite my severe arthritis. When I feel pain in my joints or muscles I stop. Now at almost 9 months others notice my posture and tone has improved remarkably but I was avoiding certain exercises until last week and even this week. I loathe the rowing machines just started doing deadlifts with 75 lbs. on the Smith machine. I do have one really bad shoulder that needs surgery again but I am working around it with lighter weights.
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Crl
Been an avocado farmer for 40 years. Never worried about the fallen fruit put too much fat in my diet. That being said,
My brothers are all losing their hair, I have full head of hair. Come to think of it it-s probably related to the hot sauce I kept in the
Glove box to put on the avocado that did the trick-. Man it was a long time between meals when you are a farmer.
So I am glad to know that fat from avocados is probably ok. Thanks Jeff.
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Bellybutton
A sincere thank you from a croatian fan, you're awesome Mr. Cavaliere. For the first time in my life I've been hitting the gym pretty hard for the last 2 months, following your advice from dozens of videos I've watched, fixed my diet, closely followed my protein and calorie intake, aimed for a 7-8 hour sleep, and I gotta tell you, I'm seeing some astronomic gains.
Face pulls really did a wonder on my 6feet7 slouched posture. Thanks bro.
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TheCashus
Hey Jeff. I-ve been watching you since I was in middle school. I-m now 19 in the Active Duty Army and still learning from you everyday to increase my performance and health. You should definitely look up the Army Combat Fitness Test (ACFT) and do a video on that and how we can improve our score. It would definitely be supporting us soldiers and would help people who may want to join the army. Thanks
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Brian
Hey Jeff, Ive been watching your videos for a few years now and this video really resonated with me. I'm 48 and I'm in one of the best shapes of my life but I feel like lately my mind muscle connection isn't always strong so you talking about going thru the rep and focusing on the speed just inspires me to workout after this comment and really appreciate each rep. Much appreciated, Brian
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Matt
#8 has been my #1 beneficial change. In my 20s, I worked out 2-3 sessions trying to do every exercise, but not understanding the need to push harder and focus. I am in my 40s and workouts are 45-60 minutes with more intensity, knowledge and focus. Outside of having an older body with slower recovery, my results are even better. By the way, your videos are great!
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SokakSuperstar
When i first realized this was a 15 min video, I was kinda annoyed but, man, did it fly by!
Thankfully, I don't make any of these mistakes but it just feels so good soaking up all this wisdom.
Even if Jeff makes a vid about something you know, watch it because you'll end up learning more!
This man is such a treasure to the whole sport.
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Chris
In month 3 of AX1. Pertaining to #2 and 3: First time since 7th grade that I DON'T think of myself as having bad knees! (I'm 37. Finally embracing squats, etc, slowly working up the weight, but had to play with uncommon toe-pointing, knees over toes, etc. -Proper form- hurt, and so mostly avoided for sooo long! But it may just be proper for MOST people.
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Russ
Awesome, Awesome Jeff! You just described my entire training life for many years with all 8 points. I-ve learned more from you in a year than I have in over 30 years of training. By following your advice I have had better workouts, better results, and a better understanding on how to train correctly and effectively. All that said, Thank You!
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