5 Common Fitness Mistakes Beginners Make (and How to Avoid Them)
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Starting your fitness journey can be both exciting and overwhelming. With so much conflicting advice out there, it’s easy to make simple mistakes that can slow your progress, stall results, or leave you feeling frustrated. But guess what? You don’t have to make these mistakes yourself! Episode 11 of the Strength Block podcast dives into the five biggest missteps Damien and Sophie made early in their health and fitness journeys. Packed with personal anecdotes, expert insights, and a dash of humor, this episode is a treasure trove of practical advice for beginners and experts alike. Here’s your chance to skip the trial-and-error phase and fast-track your success. Read on for a breakdown of the key lessons from this episode and actionable tips to help you train smarter, eat better, and crush your fitness goals.
1. The Myth of “No Carbs After 6 PM”
Damien and Sophie kicked off the episode by debunking one of the most persistent nutrition myths out there—that eating carbs after a certain time will sabotage your progress. Sophie admitted, “I used to think that after 6 p.m., carbs magically turned into fat.” Damien added with a laugh, “Don’t worry, you’re not going to turn into a werewolf at night just because you had a slice of bread past six.”
Why It’s a Mistake
Calories don’t tell time. Whether you eat carbs in the morning or evening, what truly matters is your overall caloric intake and activity level throughout the day. Demonizing carbs can also distract you from balancing your meals effectively.
What to Do Instead
Focus on meal timing that works for your lifestyle, and aim for a balanced diet. Include whole-grain carbs, fruits, and vegetables to fuel your workouts and keep energy levels steady.
2. Relying on Bodybuilding Splits as a Beginner
The idea of separate training days for arms, legs, or chest might seem appealing, especially if you’re following popular bodybuilders on social media. However, as Damien explained, this split method isn’t optimal for beginners. “When I started, I was all about the bodybuilding split,” he said. “But the truth is, beginners grow faster with compound movements.”
Why It’s a Mistake
Bodybuilding splits are tailored for advanced athletes, often those who rely on enhancements to extend their recovery window. For beginners, focusing on full-body workouts and compound exercises builds strength and muscle faster.
What to Do Instead
Stick to full-body workouts with a mix of compound lifts like squats, deadlifts, and bench presses. Training three times a week with adequate rest in between will give your body the chance to recover and grow effectively.
3. Getting Lost in the Supplement Hype
Ah, supplements. Those sparkly packages promising shredded abs and peak performance. Sophie shared her story of falling for an early supplement fad. “I bought Garcinia Cambogia because an ad said it would melt fat,” she confessed. Damien also shared his thoughts on supplement overload. “I used to take so many because I was convinced they’d give me an edge, not realizing most of my results came from consistent training and eating.”
Why It’s a Mistake
Most supplements are unnecessary for beginners and are often backed by overhyped marketing. The real magic happens through proper nutrition, training, and rest.
What to Do Instead
Focus on the essentials:
Protein powder if you struggle to meet your protein target through food.
Creatine is one of the most studied and effective supplements for boosting strength and energy. Research before investing in any supplement, and always prioritize whole foods.
4. Obsessing Over Aesthetics Instead of Performance
Many beginners (and even seasoned gym-goers) fall into the trap of chasing a six-pack or other aesthetic goals. Damien confessed, “I spent so much time trying to stay lean when I should have been focusing on getting stronger. It left me spinning my wheels.”
Why It’s a Mistake
Focusing solely on aesthetics can lead to restrictive dieting, unsustainable calorie deficits, and frustration when results don’t come quickly. By shifting your focus to strength and performance goals, you’ll gain longer-lasting benefits.
What to Do Instead
Aim to improve your strength, endurance, and movement quality. Celebrate milestones like lifting heavier weights or running a little faster. Aesthetic changes will follow as a natural byproduct of training and eating well.
5. Prioritizing Quantity Over Quality in Diet
Sophie tackled another dieting trend in this episode, the “If It Fits Your Macros” (IIFYM) approach. While tracking calories and macronutrients can be effective, she warned against ignoring the importance of food quality. “It’s easy to hit your macros with junk food, but you miss out on the vitamins, minerals, and fiber your body needs.”
Why It’s a Mistake
Hitting your calorie targets with low-nutrient options can leave you feeling sluggish, harming your performance and recovery. A diet rich in whole foods, however, contributes to better energy levels, digestion, and overall health.
What to Do Instead
Balance your macros with nutrient-dense options like:
Lean proteins (chicken, fish, tofu)
Complex carbs (sweet potatoes, quinoa)
Healthy fats (avocados, nuts)
Fiber-rich fruits and vegetables
Key Takeaways
Damien and Sophie learned these lessons the hard way so you don’t have to. Here are the main points to keep in mind:
Don’t demonize carbs; their timing doesn’t matter as much as total intake.
Full-body workouts are more effective for beginners than bodybuilding splits.
Keep it simple with supplements; stick to what’s proven to work.
Shift your focus from looks to strength and performance for better long-term results.
Prioritize whole, nutrient-rich foods over merely hitting numbers.
Take the Next Step in Your Fitness Journey
Now that you’re armed with these insights, it’s time to put them into action! Whether you’re just stepping into the gym or refining your routine, avoiding these common mistakes will help you see better results and stay motivated.
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