Top 5 Mistakes All of My Clients Make

After training and coaching 50+ people, I've come to notice there are a few barriers that seem to hold most people back. Many times, these mistakes were the reason they weren't making the progress that they wanted, but as soon as we uncovered them, their progress skyrocketed.

Are you making these mistakes?

Assuming you're eating enough protein, but not actually eating enough protein. This is the most common mistake. Everyone underestimates how much protein they eat, but even when they start paying attention, they don't actually increase their intake by enough. Every meal should have a minimum of 30 grams. Your breakfast of an egg or two, with toast, is maybe 15 grams at most.

Not lifting heavy enough. Many people are scared to lift "heavy" because they're scared of injuring themselves. This is a valid concern - but if your form and technique are good, and you use common sense, you shouldn't have to worry. In fact, studies show that strength training even helps to reduce injury risk outside of the gym. You may be more likely to be injured with repetitive movements, such as running, than with strength training. And lifting heavy is key to stimulating enough stress on muscles for them to grow and "tone".

Thinking more is always better. Working out more doesn't always equate to better results. In fact, there's an upper limit to what your body can handle. Any more than that, and you're probably ruining your progress instead of making it. I lift heavy weights three days per week for 45 minutes, walk a lot, and occasionally take a cycle or yoga class. That's it. You don't need to be in the gym 5 days a week, and you certainly don't need to kill yourself with cardio.

Thinking "fattening" foods make you fat. Eating too many calories is what makes you "fat". Not necessarily the foods you eat. This isn't a free pass to eat foods that don't support your body constantly, because quality matters too. But, when it comes to fear of fat gain alone, eating "fattening" foods will only cause weight gain if you eat too many calories. All foods should be allowed in your diet. We eat for mental and emotional nourishment, not just physical. And sometimes that means we just want the damn cookie.

Assuming results will come faster than they actually will. The unglamorous truth is that results take time. A lot of time. Your patience will be tested. You will feel like giving up. That's exactly when you keep going. This is also why I tell people to "stay in the actions and out of the results". The more you hyperfixate on the end goal, the more elusive it seems. Spend your focus on the day-to-day, doing the things that get you there.