Common Newbie Training/Nutrition Mistakes?

[Noel Clark]

What are some common mistakes that newbies make when beginning their training or nutrition program?

[Erik]

Not knowing how much they're eating.

You can't troubleshoot a plan if you don't know what you're doing in the first place. How do you know where to adjust if you don't know how much you're eating to begin with.

And it's not as simple as reducing portion sizes since in my experience, more often than not, people are undereating as it is.

[Inatic]

WAY TOO MUCH CARDIO!

[Noel Clark]

Not knowing how much they're eating.

You can't troubleshoot a plan if you don't know what you're doing in the first place. How do you know where to adjust if you don't know how much you're eating to begin with.

And it's not as simple as reducing portion sizes since in my experience, more often than not, people are undereating as it is.

This could be a thread of its own. People do NOT understand this

[Noel Clark]

One I have even been guilty of is training on an empty stomach.

[Ana]

One I have even been guilty of is training on an empty stomach.

I used to do that also, I'd do ss cardio and then lift and eat after. Can you explain exactly why that is wrong?

[MaryBeth]

I used to do that also, I'd do ss cardio and then lift and eat after. Can you explain exactly why that is wrong?

:yeahthat:

Good question, Ana. I READ (don't shoot the reader) that it's best to have cardio on en empty stomach. Burn more calories.

[strongchick]

You can burn less calories if you do it fasted. I know when I'm hungry I don't have as much energy.

The argument was that you burn more fat if you do cardio fasted. But, in the long run, that doesn't matter; what matters is total calories burned.

Lifting on empty isn't too smart: you don't have adequate fuel to lift properly. and there was that study that showed a lack of pre-workout meal was worse than a lack of post-workout meal in terms of muscle gain.

[Erik]

:yeahthat:

Good question, Ana. I READ (don't shoot the reader) that it's best to have cardio on en empty stomach. Burn more calories.

That's not true. You don't burn more calories on an empty stomach. You arguably may burn less calories since you're training on an empty tank and performance may be compromised as a result.

What doing cardio fasted does do for you is increase the relative contribution of fat to fuel the session.

THe issue however is that that is completely irrelevant. It doesn't matter what you burned during your session. It matters that you simply created a caloric deficit. A 300 calorie deficit is a 300 calorie deficit regardless of whether it came from fat or carbohydrates.

The substrate used during exercise is very, very, very distant to the simple need to create the deficit in the first place.

So with low intensity, fasted steady state you burn more fat as a percentage of the total. Yes, that's true. But there's research to also suggest that fed subjects experience a greater post-exercise thermic effect, regardless of intensity level.

Basically, in general terms what happens is that if you burn more fat *during* the workout, you burn less (and therefore more carbs) during the day. If you burn more carbs during the workout, you burn less (and therefore more fat) during the day. In the end it all balances out.

Focus on creating the deficit, not on where it comes from.

[Holly]

A lot of people seem to fear lifting weights in general, and lifting heavy if they do.

There's that whole conception that so many women have that if they lift heavy, they'll look like a guy :ruloco:

[Erik]

A lot of people seem to fear lifting weights in general, and lifting heavy if they do.

There's that whole conception that so many women have that if they lift heavy, they'll look like a guy :ruloco:

If it were only that simple.

Women think that even when trying to avoid doing so, they'll wake up looking like Mr. Olympia. Yet there are countless men in the gym trying very hard to achieve this themselves. :lol: And yet many women think if you exert at all, you will explode with muscle. Like you'll wake up one morning, stumble to the bathroom to wash your face, look in the mirror and then ...

:blink:

:shock:

:faint:

Unrecognizable with all the new muscle.

[Noel Clark]

A lot of people seem to fear lifting weights in general, and lifting heavy if they do.

There's that whole conception that so many women have that if they lift heavy, they'll look like a guy :ruloco:

This is a good one! Hello--if it was that easy to put on THAT kind of muscle, don't you think that more would have it?

Plus women just don't have the genetic makeup to put size on like that...unless they are using.

I agree though....lots of women in the gym are very scared to lift heavy.

[Noel Clark]

If it were only that simple.

Women think that even when trying to avoid doing so, they'll wake up looking like Mr. Olympia. Yet there are countless men in the gym trying very hard to achieve this themselves. :lol: And yet many women think if you exert at all, you will explode with muscle. Like you'll wake up one morning, stumble to the bathroom to wash your face, look in the mirror and then ...

:blink:

:shock:

:faint:

Unrecognizable with all the new muscle.
:funny:

[hsquared]

I thought that a calorie was just a calorie, so I would have 1500 calories on a diet and it would be no fat, mostly carbs and minimal protein. I only started eating low carb because it was the only way I could handle a diet. Of course, I may have been one of erik's few clients who was eating too much! :D

[Sunnysue]

I tend to eat smaller portions and end up feeling hungry all the time! I am really strugling in this area at the moment. I feel like I have another 10lbs to lose (mainly around my stomach area) but soemdays when I work out I have no energy at all. Any ideas?

[Noel Clark]

I tend to eat smaller portions and end up feeling hungry all the time! I am really strugling in this area at the moment. I feel like I have another 10lbs to lose (mainly around my stomach area) but soemdays when I work out I have no energy at all. Any ideas?

You need to post up your diet and then ppl can really give you some advice to figure what you need to change to make it better :thumb:

[Sunnysue]

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Lunch: Home made vegetable soup with a slice of bread. Apple

Dinner: Chicken or fish with vegetables. Yogurt

Snack: Fruit, extra slice of bread. Glass of milk

I also drink plenty of water and white tea during the day.

What do you think???

[donnajo]

If it were only that simple.

Women think that even when trying to avoid doing so, they'll wake up looking like Mr. Olympia. Yet there are countless men in the gym trying very hard to achieve this themselves. :lol: And yet many women think if you exert at all, you will explode with muscle. Like you'll wake up one morning, stumble to the bathroom to wash your face, look in the mirror and then ...

:blink:

:shock:

:faint:

Unrecognizable with all the new muscle.

Man , I wish it were that easy. Then I would not have to bulk. :lol:

[donnajo]

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Lunch: Home made vegetable soup with a slice of bread. Apple

Dinner: Chicken or fish with vegetables. Yogurt

Snack: Fruit, extra slice of bread. Glass of milk

I also drink plenty of water and white tea during the day.

What do you think???

Not enough protein for one.

[Erik]

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Lunch: Home made vegetable soup with a slice of bread. Apple

Dinner: Chicken or fish with vegetables. Yogurt

Snack: Fruit, extra slice of bread. Glass of milk

I also drink plenty of water and white tea during the day.

What do you think???

So that this doesn't get lost in this 'Mistakes' thread, post this up in a new thread in nutrition. It'll get seen more.

[Audrey]

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Lunch: Home made vegetable soup with a slice of bread. Apple

Dinner: Chicken or fish with vegetables. Yogurt

Snack: Fruit, extra slice of bread. Glass of milk

I also drink plenty of water and white tea during the day.

What do you think???

Your diet looks very low in protein. Dinner is the only meal when you have a reasonable source of protein (you do have a bit with breakfast and the soya milk, but my guess is that it doesn't amount to a lot). I would also eat more vegetables than that.

You may want to try to try to include a protein source (egg/egg whites, chicken, lean red meat, cottage cheese, protein powder...) with each of your meals.

I would also add fish oil if you aren't using those already.

[Audrey]

Related to the above post, most people (especially women) new to training are eating WAY too low in protein. Most ‘typical’/traditional diets are often carb heavy, with some fat here and there, and with very little protein.

Bodypart splits and not training muscles frequently enough is another big mistake. Protein synthesis is generated by a stimulus – that stimulus being heavy weight training. Protein synthesis as a response to training remains elevated for about 36 hours after training a muscle and goes back to normal within 48-72 hours after training. If you are only training a muscle once a week, you are basically ‘missing’ the opportunity for new protein synthesis and are just leaving that muscle untrained for 3-4 days before hitting it again.

Another mistake is doing WAY too much volume per body part – especially when dieting (which is the opposite of what you want when dieting since recovery is impaired to begin with). And this seems even more common for people doing bodypart splits where 20+ sets per bodypart may be done. All the while, most people forget that the main focus of weight training should be weight progression over time. If you are not adding more weight to the bar in a few weeks than you are lifting now, you are NOT progressing/making any significant changes to your physique.

[donnajo]

Related to the above post, most people (especially women) new to training are eating WAY too low in protein. Most ‘typical’/traditional diets are often carb heavy, with some fat here and there, and with very little protein.

Bodypart splits and not training muscles frequently enough is another big mistake. Protein synthesis is generated by a stimulus – that stimulus being heavy weight training. Protein synthesis as a response to training remains elevated for about 36 hours after training a muscle and goes back to normal within 48-72 hours after training. If you are only training a muscle once a week, you are basically ‘missing’ the opportunity for new protein synthesis and are just leaving that muscle untrained for 3-4 days before hitting it again.

Another mistake is doing WAY too much volume per body part – especially when dieting (which is the opposite of what you want when dieting since recovery is impaired to begin with). And this seems even more common for people doing bodypart splits where 20+ sets per bodypart may be done. All the while, most people forget that the main focus of weight training should be weight progression over time. If you are not adding more weight to the bar in a few weeks than you are lifting now, you are NOT progressing/making any significant changes to your physique.


Great post! :thumb:

[Ana]

If you are not adding more weight to the bar in a few weeks than you are lifting now, you are NOT progressing/making any significant changes to your physique.

I've just recently upped some weights but for most I've been stagnant in terms of adding weight. :(
So that means I'm training for nothing? (aside from getting leaner?)

[donnajo]

I've just recently upped some weights but for most I've been stagnant in terms of adding weight. :(
So that means I'm training for nothing? (aside from getting leaner?)

You always want to try to progress in some way by adding weight or reps. Just try to do a little more each workout than you did the last. If you are stagnant maybe your program needs some reworking. Are you working on your own now?

[Ana]

You always want to try to progress in some way by adding weight or reps. Just try to do a little more each workout than you did the last. If you are stagnant maybe your program needs some reworking. Are you working on your own now?

I'm working with Erik, pretty sure my program is fine. I'm going to get some plate mates because increments of 5 - 10 are sometimes too high for me.

[donnajo]

I'm working with Erik, pretty sure my program is fine. I'm going to get some plate mates because increments of 5 - 10 are sometimes too high for me.

That is a great idea. I bought fractional plates and love them. Especially for upper body work where 5 lbs is just too much of a jump. :thumb:

[Meechel]

I thought that a calorie was just a calorie, so I would have 1500 calories on a diet and it would be no fat, mostly carbs and minimal protein. I only started eating low carb because it was the only way I could handle a diet. Of course, I may have been one of erik's few clients who was eating too much! :D

:nope: I was on see food diet!

[Sunnysue]

Your diet looks very low in protein. Dinner is the only meal when you have a reasonable source of protein (you do have a bit with breakfast and the soya milk, but my guess is that it doesn't amount to a lot). I would also eat more vegetables than that.

You may want to try to try to include a protein source (egg/egg whites, chicken, lean red meat, cottage cheese, protein powder...) with each of your meals.

I would also add fish oil if you aren't using those already.

Thanks for your advice its really helpful for me - I can see I've got a lot to learn!!

[Noel Clark]

Related to the above post, most people (especially women) new to training are eating WAY too low in protein. Most ‘typical’/traditional diets are often carb heavy, with some fat here and there, and with very little protein.

Bodypart splits and not training muscles frequently enough is another big mistake. Protein synthesis is generated by a stimulus – that stimulus being heavy weight training. Protein synthesis as a response to training remains elevated for about 36 hours after training a muscle and goes back to normal within 48-72 hours after training. If you are only training a muscle once a week, you are basically ‘missing’ the opportunity for new protein synthesis and are just leaving that muscle untrained for 3-4 days before hitting it again.

Another mistake is doing WAY too much volume per body part – especially when dieting (which is the opposite of what you want when dieting since recovery is impaired to begin with). And this seems even more common for people doing bodypart splits where 20+ sets per bodypart may be done. All the while, most people forget that the main focus of weight training should be weight progression over time. If you are not adding more weight to the bar in a few weeks than you are lifting now, you are NOT progressing/making any significant changes to your physique.

This is a great post. I also think that another Nutritional mistake is that women tend to fear fat. There has to be some good fats in your diet as well. They think that for sure they will lose the weight if they can make their diet as close to NO fat as possible and that jus isn't the answer.

[Audrey]

I've just recently upped some weights but for most I've been stagnant in terms of adding weight. :(
So that means I'm training for nothing? (aside from getting leaner?)

Keep in mind that you are dieting (and now getting ready for a show); therefore, you are not going to be adding any significant weight to the bar. Your main focus while dieting should be at least to maintain the weight you are lifting. If you feel you can add more weight, by all means do so ;)

[Audrey]

This is a great post. I also think that another Nutritional mistake is that women tend to fear fat. There has to be some good fats in your diet as well. They think that for sure they will lose the weight if they can make their diet as close to NO fat as possible and that jus isn't the answer.

Very true. Most people (especially women) are still stuck in the mentality that 'eating fat will make you fat' when some fat (especially EFA's) are essential in the diet.

[Ana]

Keep in mind that you are dieting (and now getting ready for a show); therefore, you are not going to be adding any significant weight to the bar. Your main focus while dieting should be at least to maintain the weight you are lifting. If you feel you can add more weight, by all means do so ;)

This is good to know, definitely maintaining and even adding (albeit very little) in some instances.
Thanks Audrey

[Erik]

This is good to know, definitely maintaining and even adding (albeit very little) in some instances.
Thanks Audrey

Fractional plates. Get some.

[Ana]

Fractional plates. Get some.

I'm getting some this weekend. I'm going to Buffalo ya know? :p
Why do I keep calling them plate mates. Ppl at the store are going to think i'm a moron. :dry:

[Erik]

I'm getting some this weekend. I'm going to Buffalo ya know? :p
Why do I keep calling them plate mates. Ppl at the store are going to think i'm a moron. :dry:

There is a brand called Plate Mates.

Just order the fractionals online like the rest of us. It's $50 for 8 plates.

[Amy]

I'm getting some this weekend. I'm going to Buffalo ya know? :p
Why do I keep calling them plate mates. Ppl at the store are going to think i'm a moron. :dry:


I just found some online for 44.99 plus shipping. You will have to let me know how much you pay for them. If it is about the same, I will just order mine online.

ETA: Just read Erik's post :oops:

[Neely]

If it were only that simple.

Women think that even when trying to avoid doing so, they'll wake up looking like Mr. Olympia. Yet there are countless men in the gym trying very hard to achieve this themselves. :lol: And yet many women think if you exert at all, you will explode with muscle. Like you'll wake up one morning, stumble to the bathroom to wash your face, look in the mirror and then ...

:blink:

:shock:

:faint:

Unrecognizable with all the new muscle.

:funny: funny:

I just cried :lol3:

If only it were that simple.