Episode 123. 5 Mistakes People Make When Starting to Exercise.
Episode 123. 5 Mistakes People Make When Starting to Exercise.
In today's episode, we'll be discussing the 5 mistakes people often make when starting to exercise. As a personal trainer, I've seen firsthand how these mistakes can hold people back from reaching their fitness goals. Whether you're just starting out or you've been exercising for a while, this episode is for you. Tune in to learn about the common pitfalls to avoid and get on track to a successful fitness journey.
This includes:
Not setting specific, achievable goals: It's important to have a clear idea of what you want to accomplish with your exercise routine, whether it's to lose weight, build muscle, or improve your cardiovascular fitness. Without specific goals, it can be difficult to stay motivated and measure your progress.
Not warming up or cooling down properly: Warm-ups and cool-downs are important for preparing your body for exercise and helping to prevent injuries. Neglecting these important steps can lead to muscle strains, soreness, and other issues.
Not using proper form: Using proper form is essential for minimizing the risk of injury and getting the most out of your workouts. Neglecting proper form can also lead to muscle imbalances and other issues.
Doing the same workouts over and over: Doing the same workouts repeatedly can lead to boredom and a plateau in progress. It's important to mix up your routine and try new workouts to continue challenging your body and seeing progress.
Following the no pain no gain idea: the mentality is the belief that you have to push yourself to the point of exhaustion or discomfort in order to see results from exercise. However, this mindset can be harmful for a few reasons: It can lead to overtraining and burnout, It can increase the risk of injury and It can be demotivating
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Episode 123. 5 Mistakes People Make When Starting to Exercise.
What's up everybody? Welcome back to the Insitu Health and Fitness podcast. In today's episode, we'll be discussing 5 mistakes that people make when starting to exercise. As a personal trainer of saying first-hand how these mistakes hold people back from reaching their goals. Whether you're just starting or you've been exercising for a while, this episode is for you. Make sure you hang around till the end because we've saved the best till the last.
01:26
I'm excited for this episode of 5 mistakes that people make when starting to exercise. We haven't done episodes like this for a while, but it is this time of year when everybody's trying to dive in, working on themselves, working on their future, work on some goals. So over the next couple of weeks, Mac and I are going to bring you more in-depth on one topic. Episodes like this. So make sure you subscribe, and follow whatever you do, wherever you listen to your podcasts. They're all different, all the platforms these days. But these mistakes, these aren't just we see mistakes we see our clients doing, they're also mistakes we do. So we know first-hand how to overcome these mistakes, and once you do understand these and implement them, how not to do it. You achieve these goals, but you get to keep the results for a lot longer. So. They always say that you should learn from your mistakes, right? Well, what if you could just learn from other people's mistakes? Exactly the whole point, and you don't have to make them. So I think the very, very first, most important mistake. What I see people make is not setting specific and achievable emphasis on achievable goals. Hmm. So like a lot, especially this time of the year. People just set a broad goal like I want to lose weight. And that it's really hard for you to know when you've achieved that, because what does that look like for you? How much weight do you want to lose? How do you want to feel? How are you going to get there? What are the steps you need to take? So I think it's really important to get an extremely clear
03:00
on what the goal is. And yeah, just be as specific about the why and the how as possible. Yeah, dive deep as possible into those why and how this year I've heard so many people say. Or do I want to lose 10 kilos? And then just leave it that so like well why do you want to lose that those 10 and how are you going to do it people might think and the people that do take it the next step go yeah I wanna lose weight because of this and this but then they don't understand how to. I also think the why is extremely motivating. Like you can't just rely on like New Year's motivation. Like collectively it's motivating in new at New Year's, around New Year's because everyone wants to be better and start stuff. But as the year goes on, obviously that motivation is. Just sort of goes away and if you don't have a very clear why to come back. Then it's even harder for you to stay motivated, like if you want to lose 10 kilos. Just because you wanna. Space skinnier. That's very weak why? I think, like, if you have a deeper why, I get a lot of our clients to do the five whys, which we've spoken about on the podcast a bunch of times. But essentially, if your goal is to lose weight, then you ask yourself, well, why do I want to lose weight? And like, because I want to feel better. Well, why do you want to feel better? So I can spend more time with my kids. Well, why do you want to spend more time with your kids? Because that's important to me. Why is that important to you? Because I want to be a good parent. So then you're deep. Why is it I want to be? Getting healthy, so I can be a good parent and that's a lot more motivating than just I wanna lose weight. So I think it's super important to just that's like I guess as specific as you could get. But that's the best kind of motivation, right? Yeah, definitely. And a lot of people won't go into those wires because it does take a bit of thought and diving into
05:00
some uncomfortable places inside yourself. Yeah. And we do get our clients to do this and we get them to. Write it down. The worst case scenario would say to type it somewhere but sit down with pen and paper and answer out and write out your wires. Just don't know. It just makes people think a lot harder about it. Yeah, I think when it comes to like texting or just typing it out. People are disengaged a little bit, but if you sit down right, why do I want to achieve, why do I want to lose 10 kilos? And then why? Why? Why? Why? Why? And sit there, think about each time you think, and ask yourself why it just does get a little bit more. Motivating and you have more incentive, yeah. And when things, because things always turn the **** no matter what. You can have the best plan, you can have the best way, and you can have the best steps on how to achieve it. But it is it's at some point, things aren't going to go your way, so you need that motion to fall back onto. When those times come and what do you think? How would you define an achievable goal? Like how would you tell someone? Losing 10 kilos isn't an achievable goal for you. Maybe you should focus on this instead. Yeah, I heard a good quote today, this morning. People. Overestimate what they can achieve in six weeks, but underestimate what they can achieve in six months. That's true, especially in like health fitness, everyone goes through that six-week fat loss, beauty burn challenge. So it's like 6 weeks, I'm going to achieve this, this, this and this and you're like, well, chill out a second. What if we said in six months, yeah, what can you achieve? And people don't think that far ahead. So I'd just say give yourself some time. We have spoken about this as well. Like you've just sat down and said you're why, and then you want to be this healthy and fit parent, to be a better parent for your kids or whatever. What do you need, actually need to do to
07:00
be that person? So you need to start. Bodying that person and there are certain things that that person is going to be doing. So they're going to be eating a healthy breakfast every morning. They're going to be walking every day. They're going to be exercising three to four times a week. So that's all those that all these things are what that person does. But start with the simplest thing first. So just forget the exercise. Forget all that. OK? That person does a healthy breakfast every morning. I'm going to start eating a healthy breakfast every morning. And I'll just do one thing at a time. This time of year, everybody jumps in and tries to change way too much too early. So one thing at a time, a little bit of change is fine. But then again, a little bit of change over six weeks isn't much, but a little bit of change over six months is massive. I wrote a tweet a couple of weeks ago and it was, it, really, really related well to that identity point that you brought up and it's like. Why do we try to? Get the goal that a healthy person would have. But we don't try to be healthy people. And it's like you can't be fit and in shape and healthy if you don't identify as a healthy person. If you still identify as someone that is lazy and eats junk food like that, that's nice. People do identify as that, then it's, I would say it's impossible for you too. Get the goal of being in shape and healthy. For like, you have to align the two. And I think like you said, changing small parts of your identity, in the beginning, is far easier than trying to hold onto your old identity and then change your lifestyle around that while you're still being the unhealthy person. Yeah, because if you go and change, your family's gonna be like, who the hell are you? What are you doing? Why are you doing it? If you just make little changes over time, they
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won't notice, but you'll change into a healthier. A parent, yeah, one more point before we move on is we, Jack and I did a very, very long yearly reflection yesterday. And one of the parts of that was choosing a big goal. So I want to lose weight and then break that into quarterly goals. So you still have the overarching goal, but you have smaller milestones that you achieve along the way. One, they're super good for motivation, 2, it looks and feels a lot more. Table because it's not as far in the distance. And then when you get there, say you want to lose 10 kilos, and for the first quarter, your goal is to lose 3 kilos. That's far more achievable than losing 10 kilos. So you're going to be a lot more motivated. You can celebrate it because I hate how people hold off on celebrating. If you lost 2 kilos, you still lost 2 kilos. Like, why wait until you lose 10 kilos to appreciate all of your hard work? So instead, quarterly goals make it a lot easier to, I guess, keep your vision intact in line. It gives you something to celebrate and then it's almost an opportunity for you to decide to pivot or keep going. Just because you set a goal doesn't mean you have to only do that goal. You can change the stuff that you learn as you go is going to probably change your mind. Well, yeah. And like I said, it just gives you that little bit extra. Balance like you'd goal is 10 kilos over the year, and if the first quarter year aimed to lose 5, but you only lose 2, that's OK that's only of the time you've allowed to achieve that goal. And at least you've gone off the way into the gear and you'll realize you're still you're not doing something quite right. Rather than waiting till the year is over. And then you'll be like, Oh well, I didn't get my goal. Oh well, there goes 12 months of my life. I'll just try again next year. Yeah.
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Yep. Right point. OK is not warming up or cooling down properly before a workout. This is more exercise specific now. Yeah, and it's one of those things that people put. There's more emphasis on working out. Now more than ever, people hold the workout in the highest regard. I've gotta lose 10 kilos. What workout do I do where the workout is only a small percentage of that goal and warming up and cooling down is quite important? I'd say the warmups are probably more important than the cooldown, but I'll get into that in a second. But basically, because everybody's going to be doing differently. Workouts, whether you just going for a walk, running high-intensity training, or weight training, but you warm up needs. Simulate what heart rate you're going to get to in the workout. So if you're doing high-interval training. High intensity, and that's the one I was going for. And you know you're going to your heart rate is going to Max out in that workout. It's only going to be a short workout because it's high intensity, but you need to match that heart rate in your warmup so your body is ready for that workout. The same goes for weightlifting. So if you're weightlifting, you need to bring your heart rate up to the point where you think it's going to be maximal in your weightlifting session. You need to stimulate your muscles enough so they understand what's coming so. When you work out, they're not just still warming up, they're primed to pretty rock'n'roll and you can build muscle. A lot of people won't warm up. And so you've got four sets of back squats of 10 reps to start with. People won't warm up properly, they won't get their legs moving and they just jump straight in. And the first two sets are those, those back squats are just warm-up sets, your body just gets used to what's happening. Then they do some more sets and then it's over to the next exercise. Where you
13:00
should have spent a little bit more time warming up, getting your legs pumping, maybe one set before you start, so you end up doing five sets, but just making sure that you've warmed up. Do the workout because again, we're all busy, and your workout is important. It is one of the important things, yeah, but. If you don't warm up properly, then the workouts are wasted. So yes, the workout is important, but it's also important when you do leading up to it, it's like you're undercutting the results you could get, right? Yeah, like you're shortcutting, shortchanging yourself. Yeah. I like the way warp has changed so much over the last, I don't know, 2-3 years because we've changed from Crossfire. Different gyms, different. Scenarios, but I generally have the same warm-up regardless to a certain extent regardless of what the workout is. But I think that it's very like my warm-up is very beneficial for me because mentally it allows me to switch from like work mode or focus mode to like, OK, it's time to think about my body and more engage my mind-muscle connection. And because it's the same warmup like it's like 5 minutes and then I might. Your specific targeted Walmart, that's going to suit the workout, but because it's the same routine. It just makes me feel a lot more present in the gym for the workout. I don't know. And if I don't do it, it's just it's almost like I fumble around during the workout and I'm not fully there. So I'm not, I'm kind of wasting my time, you know what I mean? Yeah. And that's a great point and that's pretty much so let's talk about an actual warmup. So I would get my clients to do 2 to 5 minutes of like cardio just to bring the heart rate up and that. Over time, as Max said, that just signals the body to OK, something is coming. So after you've done it for six months, your body just knows. OK, workout mode,
15:00
let's go. And then it comes down to sort of individual, you might want to prime your hips or prime your shoulders around injuries, mobilize certain areas. Then it's a lower body activation, upper body activation and then some sort of full body movement and then we get into the workout. So going through all that, again, it's going to look different for everybody because everybody activates differently. Everybody's got different mobility issues. This is just something you got to work out overtime to see what works best for you. I can't say do this one exercise and that's gonna warm your whole body up because it's going to be different for everybody. So warm up. Does that make sense? And yeah, all good there. Yeah. Alright. Are you going into cooling down now? Oh yeah. And everybody sort of like cool down, but this is important, especially these days because everybody is so busy and again, the workout. You might only have 40 minutes, or 45 minutes to workout and that time has to be optimized and you've warmed up properly, smashed the workout, done it perfectly, perfect form and all that sort of stuff. But then the cool-down people just disregard it and don't take into the consideration. And I'm not saying you have to sit there, stretch, breathe, all that sort of stuff, but you do need to bring your body back out of that fight or flight mode, into recovery mode. A lot of people will finish at the gym. Straight back to work or straight back to life, and there they've gone from workout, being in flight or flight and then back into life or work fight or flight, and they don't actually calm down until later on that night. So you do need to come down and come into a rest and digest state for your body to start doing the things it needs to, to get the benefits from the workout so you don't actually get the benefits. From the workout during the workout, it's what you do after the workout and that's what a lot of people forget. It's very important to cool down properly. And yes, stretching
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might be a part of that. It's I like to you know, when I did classes back in the day, back in the OG primal days, I would make people stretch and we're sitting in a circle and stretch because I knew that time would bring their heart rate down and they would get into that rest and digest state because everybody's different, everybody's gone to do different things after the class. But I knew that time. So it wasn't necessarily stretching was important. It's just that time of OK, everybody's chill for two minutes and could be all it was two. So just sit down and stretch and everybody calms down and then your body starts adapting to the workout. You get all the benefits a lot quicker and a lot better. So that makes sense. Yeah, definitely. Yeah, it's just one thing that people overlook and. It is very important because yes, you do a great workout, you do perfect workouts, you've done a great job. But it's not the workout that you get results from, it's what you do afterwards. Just remember that. On the note of perfect workouts, you're ready to move on to #3.
18:03
I have not using proper form. Hmm. Yeah. Umm. Great topic. Where to start? I would say from personal experience. Neglecting form, like in doing CrossFit years and stuff like that. Just injury City, honestly and. Once you have an injury, like if you're new to exercise and you're listening to this podcast because you want to stick to it and you want to make sure you do it properly, then injuring yourself when you're new to exercise, I think is the worst thing that can happen to you because it discourages you so much, especially if you're working out by yourself. If you've just bought a workout program and you don't have a PT and you're just going to the gym by yourself. Who do you ask? Who do you turn to? Who helps you? Who tells you how to fix it? Who tells you what to avoid when you have an injury? Who tells you what you did wrong? It's like it's very like murky water when you're doing it by yourself. So yeah, I think that just, even if you get a PT for three months, 2-3 sessions just so they can tell you how to do everything properly, I think that makes a massive difference because I've been injured in the past and. Even having like a solid schedule and having exercise as a solid habit, it still is extremely discouraging and extremely frustrating when you're injured. Yeah, I get injured. Regularly and it's not something that you've got to get used to when you are working out, it's not. You're never going to be injury free like you always sort of might do something completely wrong and enjoy yourself. That's OK, you just got to work through it. But I don't know how many times I've heard people that have started their health and fitness journey, started working out, injured himself and just gone well. Working out. It's not for me. I'm not going to do that anymore because I will not. It is for you, it's for everybody. But you just
20:00
probably did it wrong and this is where. Again, we're probably going to go on a few tangents on this one, but four matters the most over everything else like.
20:15
I'm going to just because it's on the top of my head running, so everything takes practice and you can't just start running and be good at it. Running is very technical. A lot of people will start to run and then end up with injuries here, injuries there, and they think it's fine. It's just running, but it's so technical and a lot of people can't do it properly so they do end up injured and. You're not going to get any of the benefits. So just like running squatting, squatting does take a fair bit of work and this is the issue. Like people focus on A6 week challenge. It might take you six weeks just to be able to squat properly with a barbell on your back. Right. It's not like, yes, it's just a squat. You just put the barbell on your back and you just squat. But. You can just squat, but there's a lot in it to actually perfect it, and perfecting it means you can activate more muscles. You're going to burn more calories doing it, you're going to stimulate your nervous system more, so your body's wants to adapt and build muscle more. So perfect form goes so much further and takes you so much further. Even if you're not lifting or running or jumping as far, further or higher form matters because your body adapts better to it, I also think. When you say perfect form. It's perfect form is different for everybody, right? Like you're perfect form in a squat is extremely different to my perfect form in a squat, which also is very hard to know what is good form when you're doing it by yourself. Yeah. So this is where, like Max said, get a PT. And if a PT is teaching, if
you seen with another client, they're teaching them to squat exactly the same way as you. And giving you all the same queues. Yeah, they're going to be similar, but everybody is different. Like your job comes into it, like how you sit all day or you stand all day, how flexible you are, how much mobility you've got, all that comes into a squat. So everybody's going to look different and you're not going to know. I've got, I've had clients come in and they're doing squats and I'll just watch them go through. Sometimes they're perfect, but sometimes they look, I don't think I'm doing it right. And it's like, well. Because I haven't been doing it long enough. They don't understand how their body should feel in those positions. And it's just a matter of justice. Yes, doing the reps, but also just paying attention and understanding it. Either get a PT, record yourself. Look in the mirror. I know a lot of people don't like mirrors, but as a coach, a mirror is probably the best tool you can have. And that's just so I can get the client to see how they look when they're doing the movement. And once you can see how you're doing the movement, you're like, OK, that's what I'm doing. Because I could be saying bend your knees more and they're like, yeah, I am, but until they see it and then yeah, I'm not better monies. And then the form comes along a lot quicker when you can see yourself doing the exercise. Umm. Yeah, I just, I guess I could do a whole episode on the topic of perfect form or, and this comes down like I know a lot of people will want, like running again. Everybody just jumps in and starts running. No one actually takes the time to learn how to run properly. And then a couple of weeks in, they're injured, they can't run anymore because they're so sore, all this sort of stuff. And then they're going to be like more runnings. Not for me. Where humans were made to run. Every human should be able to run. You've just got to learn how. It sounds stupid, but. As
a human, as space, as a species, we've forgotten how to run properly and it is a skill that you need to start working on. So don't just go out there and just start running folks. Run a little bit. Record yourself, like I'll get clients to put a phone down on the ground 20 meters in front of them. Like run away from the phone and run back to the phone just so they can again look at, see how their legs move. A lot of people will have like weird little kicks and stuff like that when they run. They don't understand when they're doing it. But then like if you do that over It's going to cause an injury, but if you do that over meters, it's not going to cause an injury. So start small, work on your form and go from there.
Yeah, again, I could break running down, squatting down a whole lot more. But I don't know where do I go from there? Did you have any other tangents that you wanted to go on before we move on? No, let's move on. OK, this one is probably my favorite of all the points, but doing the same workout over and over? I feel like this is very common, especially with social media because everyone just saves a workout on social media or on YouTube and just does that work out or does a variation like 2 workouts a week after. Week after week because. They like the influencer or the influencer says this is my workout. This is how I got these abs.
If somebody is selling your program and saying I did this program to achieve this, don't buy the program. They're either selling you lies or. Every again, like we said, everybody's different. So by doing the same program as somebody else doesn't mean you're gonna get that same results. Yeah, you could have 100 people do the same program and get completely different results. So just that tangent off, let's I'm going to pick on running again. OK, so running is technically a workout. I'm just going to use it because it's so simple. All you're doing is putting one leg in front of the other. So over time the muscles strengthen up in that plane of motion. So all you're doing is stepping in. And put one leg in front of the other, one leg in front of the other. So over time the muscles get strong in that plane, but then as soon as you try and step sideways. And you have never done it before. You weak that way, so your muscles are going to, you're either going to get injured because you're not used to that way, or. You're going to be sore. It's not going to work. It's not going to feel right. So this sort of goes down into just repeating the same thing over and over again. It doesn't mean necessarily mean you're going to get results because your body will adapt to that workout, that one motion that you're doing, that one exercise that you're doing and then not go anywhere further because it doesn't need to because it's strong in that position now, so. But you can also go the other way, too much variety. So this is where things like CrossFit and 45 and.
You know, the high intensity body weight class and all that sort of stuff. Yes, they're different workouts each time, but they're still doing the same plane of motion and the same modalities all the time. So yes, they're different, but it's still the same exercise just done in a little bit of different way or different reps, but it's still doing the same thing. So again, all these issues start coming up of imbalances like. You might work your chest too much, which rolls your shoulders forward, which weakens your back, which gives you bad posture. So you need to work your back just as much as your front. So your posture is good, you feel good, your shoulder doesn't pop out of the joint, all that sort of stuff. Um, what was the question again? Well, the point is doing the same workouts over and over, I was going to ask you, if someone listening has purchased a program or they have sort of made their own program with workouts that they've got from social media and stuff, how long should they do? I work out and how many times a week should they do the same workout? Hmm. So like, let's say you have workout ABC. They're all different. How many weeks should they technically do ABC like Monday, Tuesday, Monday, Wednesday, Friday? How many weeks would be enough? Do you think everybody's different? I like 4 weeks. Some people that get bored quickly when I'm writing a program, I'll change it every three weeks and you can even push it out to five weeks depending on the workouts, like body weight workouts, running, that sort of stuff. Your body adapts super quick, so. This is the issue with all these challenges and that sort of stuff. Yes, you can jump in and do body weight hit training and your body adapts pretty quick. But after a couple of weeks, you're not going to get results because
your body has adapted and it does adapt to those things really quick. Running is the same thing. People get all excited. They go out running the Monday, Wednesday and Friday, and then in three weeks they're not getting any more results and they're running more, running more, running more. But then their body is just adapted to that stimulus. So you've got to change every. Again, depending on the exercises, I'd say three to five weeks if you're doing like a resistance type training. Obviously best is going to be a mixture of all every modality you can think of. But again, you still want to change it up because you want to. Like I said, in the running you want to be running forwards. But also how about we run sideways occasionally. Let's also run backwards, mix it up, do every single direction. So your body is going to be strong in all different and sometimes you can't get all those directions into the one program, so the ABC's. So in four weeks, let's do. FGHQ,
right? And then the next one, it's XYZ, so it's always different, but you're given your tight body time to adapt to those stimulus over three to five weeks. Yeah, that makes sense. Anything else you want to talk about for people doing the same workouts over and over? Umm. No. I guess we all get in that habit of doing it, and this is something that this is. I've fallen into this trap as well. You find an exercise or a certain workout or a certain thing that you're just start enjoying too much and then all of a sudden you're doing it way too much. This is where somebody programming for you comes in very handy. I'll even get somebody to program for me because I have biases of things I enjoy a lot, which causes imbalances because I don't do those other things, because I'm like, well, I don't need to do those, but you do need to do all those other little things. So just having somebody program for you. Plenty of coaches out there now can program three to six month workouts for you and you can do like six months and then start again because it's been six months. So you can go back to the start and it's a different stimulus. So just having somebody to program all the things that. You're biased against doing without realizing is a good option. You know, just signing up for Insitu health and fitness bronze package would solve all of your problems. Really just saying. OK, let's do Jack's favorite one. Drumroll.
OK, following the no pain, no gain mentality this and.
This is hard because I just want to go on so many different tangents. Should I clarify? First, it is the belief that you have to push yourself to the point of exhaustion or extreme discomfort in order to see results from exercise. That's what we mean by no pain, no gain. It's very common in the CrossFit world, any in any world really. You can. You see it with running, you see it with CrossFit, you see it with weight lifting, people lifting. Too heavy and losing form and not doing proper technique which leads to injury or working the wrong muscles. When you don't have the wrong right technique. So it happens in everything. There's two reasons. The main reason why I think this is popular because there's a lot of coaches or trainers or PTS or people helping other people exercise that don't understand exercise. So they just like, well, more is better. I'll put them into pain. They've achieved something. And that's good. Where if you actually understand how to program and understand what stimulus is activate certain muscles and hormones, all that if you understand the human body, how it moves and how much you actually need to. Due to stimulate the muscle growth or whatever your goal is, you don't actually need to do that much and you do not need to go into a workout every single time and hurt yourself. But again, a lot of coaches out there like the CrossFit course. Again, I'm not picking on CrossFit for any particular reason, but CrossFit is a two day course and you can go out and coach people. Nowhere in there did they talk about. Regulating hormones, how much stimulus you need to for muscle growth, sleep, hydration. They went into nothing like that. It's just like, here's the workouts, here's how to do them properly. Nutrition. Did they have a nutrition at all? No. They talked about it, they didn't cover it and that and that's the issue. And then you got all these people going out there and like, well, let's just work hard. Here's a workout 5-6 days week. Push yourself as hard as you possibly can. And that's how it's got so popular because it's just.
Easy. People get sweaty and they think that they've done good. A lot of CrossFit coaches I know only program week to week or day-to-day where a proper program should be at least a month. Minimum out. So your coach should have at least a month of program workouts planned so they actually know what a goal. But then like you know how much volume you're hitting over the week and that sort of stuff so that's why it becomes popular. But then I know this is a bit going to get wood but I'll bring it back a little bit. But self love as well. So everybody almost hates themselves that much that they want to do a hard workout. Like. I I need to work out hard because I missed last week, so they're punishing themselves for missing all the workouts that last week. So I need to go as hard as I can because I'm the worst I missed last week. I'm not walking. I'm not going to be able to walk out of here on my legs are going to be like, you know, there's that part of it as well. Or I went out, I had a massive weekend. I shouldn't have drank so much. Now I need to sweat it out and go as hard as I possibly can and it's just the wrong attitude to have and a lot of people are going into these. Workouts thinking they need to put like they deserve the punishment for indulging a little bit on the weekend when you don't. It's they're not connected. And really, if you do that, then you're probably gonna set yourself back another week because you're so extremely sore or you're so exhausted, or you injure yourself. So then you have another flat week. You've been like, I'm so lazy, I can't exercise because I went too hard last week and it's just like a vicious cycle. Yeah, and it is. And people. And it's hard to get that out of people's head that they don't need to work hard, they need to be consistent. Now, again, like we talked about, the warm up, cooldown, all that sort of stuff.
Like doing the perfect workout? Yeah, that is all hard work. You've still got to go to the gym and work hard. You can't just go into the gym and sit down and look at the weights and talk to your mates and walk on the treadmill for a little bit. Yes, you still need to lift weights that challenge your muscles in a perfect form, or you need to run at a steady pace to tax your lungs enough. Like. Yes, you still need to be working in those sessions, but you do not need to punish yourself to the point where. You know in so much pain that you can't continue, that your body can't actually adapt to that. You get no results from that. And over time it just adds to stress hormone imbalances, declining health, decline in muscle, muscle strength, bone strength. And you might not realize it now, but in 20 years time you're doing you're going to be damaging your body for then. You might be fine now. Yeah, and like, it's just hard because, you know, David Goggins has been getting a whole lot of bad rap on the Internet. And I think it's deserved because he's always like, just go out and work hard. Like, I heard the other day that he needs people to help him up, get up and start moving through the day because all the cartilage in his knees are gone. He's got no cartilage in his knees, but he'll still go out and run a marathon because you've got to work hard and you've got to push through the pain. I'm like, well, hold on a second. What's quality of life going to be like in 10 years, five years time? Even when you're 60, you won't be able to walk. Yeah, and it's not. It's like, how about you go into the workout with a loving, caring? On doing this workout to improve myself and make myself healthier, you're not going to go and destroy your knees every single workout. And I think it's just people got to switch over and see workouts as a way to improve yourself, your well-being, your health. And when you look at it that way, you're not going to want to punish yourself because you don't.
There's no need to punish yourself. Yeah, so OK, if there's a newbie listening, what? How can they identify? Like the level of pain, because obviously when you're new to exercise, there is still pain, like muscle soreness, and you do want a little bit of pain, but it's not necessarily. If there's no pain, you aren't making any gains. So how can someone know? If the level of muscle soreness are experiencing isn't academia, or if they're like just doing too much or I always refer to resistance training, but. Any kind of exercise, how do they know? Like what's a good amount? And this is hard because a newbie will come in and see somebody over in the corner, these pushing hard and they're going into that pain cave and they are in pain and they're doing a workout that's causing them pain and numbing to look at that and go well, **** they look sexy. They've got great results. They're ripped. I'm going to start doing it. But they've been doing for 10 years, so. They probably started with no pain and now after 10 years they yes they need to push that hard to get some sort of muscle stimulus, but they've been doing it for 10 years so it's a cumulative as well. So you build up that pain tolerance over time. So newbie, I'd almost say try not to get any pain and just focus on the technique, focus on perfect movements every single Rep it's gonna take you a while, but in that time your body is still going to build muscle. It's still going to adapt to the stimulus that you're putting on your body, so you don't need to get pain when you're a newbie. But it's also good to just pay attention to how it feels when you're doing it. Like you're going to get more pain. And advise that when you're doing a bicep curl because it's one muscle than a back squat because you're using several muscles, and I only know that because I've done them. 100 thousands of times. And you're not going to understand that until you do it hundreds of thousands of times. So all I'd say for a newbie is take your time. Give yourself time to.
You know, understand the movements, understand your muscles, how certain exercises feel, all that sort of stuff. And then once you understand perfect form, how it feels, all that sort of stuff, then you can start pushing a little bit harder, lifting a bit heavier, jumping a bit higher, running a bit faster to feel those. Pain points. You just again, it's like it's not bad to go to that pancake, but just five or six days a week? No good. Yeah, maybe once a week, pushing yourself to the limit after you've gone through that newbie stage. Yeah, as a newbie, I'd strongly recommend not pushing to that point because you're just going to end yourself and cause a pretty bad issue. In your training 3. Cool. That's a wrap done. So obviously I've talked a lot in this episode. If you're still here, thank you very much. But next week Mac is going to be doing all talking and we're gonna dive into the mistakes people make when starting to work on their nutrition eating. And that is something we all struggle with. Yep, and I'd still do today no matter what. So make sure you hang around and listen to that episode as well. That is coming out next Tuesday. Thanks again, everybody, and we'll talk to you in the next episode. Bye.
