Thursday, November 27, 2008

The 2 Biggest Workout Mistakes

Quick Post today, with a little bit of tough love.

These two mistakes are ones that I see ALL the time.

If you are making either of them it is time to STOP. With these mistakes you could be missing out on almost ALL of the results from your workouts.

If you are trying to gain muscle then the #1 mistake you can make is not measuring your progress. Without solid metrics, you are just spinning your wheels and wasting your time in the gym.

It does not matter how great your pump is or how annihilated your muscles feel. If you don't track your progress then you don't know if you are making any progress at all.

Pick measurements that are important to you and that are trackable.

Then keep track.

It is simple, but if you aren't doing this you are wasting your time.

Strength and body part circumferences are easy and effective ways to track your progress in the gym.

If you are trying to lose body fat then the #1 mistake you can make is compensating with over nutrition. If you are drinking a 700 Calorie protein shake, or eating a giant pasta dinner after your workouts then you could be completely undoing all the work you just did in the gym.

It does not matter that you are soaked in sweat or how much your legs are burning. If you are an overcompensator, you have just WASTED YOUR TIME in the gym.

Post-workout nutrition has been glorified for the simple reason that it helps sell post-workout supplements.

And while post workout nutrition is very important for competitive endurance athletes, it can completely undo hours of hard work for anyone who is trying to lose body fat.

Avoid these two killer mistakes, and you will see results from your hard work.


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Anonymous said...

Hi Brad,

Quick question regarding the post workout nutrition. If I'm fasting from 7pm until 7pm which would be the better scenario? Workout in the fasted state at 5:30pm then break my fast at 7pm or break my fast at 7pm and then workout later in the evening.


Christoph Dollis said...

Kelly, it's just my opinion, but I think the body benefits from variety and the irregular intermittent nature of various stresses.

My guess is both are beneficial for you.

However, you may find it easier to work out fasted at a high intensity level. And while it isn't necessary to eat right after exercise to get amino acids and carbohydrate to your muscles, it doesn't hurt either.

Loren said...


I visited your blog through Google and found it to be informative and interesting. Really it's a good blog.

Stress Nutrition

Keep up the great work!!!!!

cnez said...

brad, could you please explain WHY typical post-workout nuturiton is detrimental to fat loss? i've been a believer in it, but now im not so sure.

Christoph Dollis said...

Loren, you're a spammer.

I hate spammers.

You didn't even bother learning a thing about this blog, its philosophy, nor even the meaning behind this post. You just thought, "Cha ching! Customers to buy my products."

I don't know whether your products are good, bad, or indifferent... but I do know you're not interesting in other people.

Christoph Dollis said...

"brad, could you please explain WHY typical post-workout nuturiton is detrimental to fat loss?"

More calories = less weight loss. I don't believe there's another explanation.

However, by all means get Brad to clarify.

Brad Pilon said...

Hi Cnez,

It's mostly becuase most people over do post workout nutrition and end up eating WAY more calories than they need to.


Brad Pilon said...

Hi Anon,

I really don't think it will make a difference for fat loss or muscle gains..whatever allows you the best workout is what you should do.

I hope this helps,


Fitness Blogger said...

Good post thanks for that. Is training on an empty stomach advisable.