What's one thing you've tried in the past to lose fat or build muscle that didn't work? What do you think went wrong?

Everyone makes mistakes when they first start training. That’s normal. But some mistakes cost you months of progress without you even realizing it. Here are the most common ones and how to fix them. Mistake 1 — Doing too much too soon You’re motivated. You want results fast. So you train 6 days a week, go all out every session, and end up so sore you can barely walk. Then you miss a week recovering and lose all momentum. Start with 3 days a week. Build the habit first. Add intensity and frequency once showing up is automatic. Mistake 2 — Never tracking your workouts If you’re not tracking what you lift you have no idea if you’re actually progressing. Progressive overload — doing a little more over time — is how your body changes. Without tracking you’re just guessing. Write down your exercises, sets, reps, and weight every single session. Beat it next time. Mistake 3 — Skipping compound movements Most beginners spend all their time on machines and isolation exercises — bicep curls, leg extensions, cable flys. Compound movements — squats, deadlifts, bench press, rows, pull ups — work multiple muscle groups at once and build real strength fast. Make compound movements the foundation of every session. Mistake 4 — Not eating enough protein You can train perfectly and still see no results if you’re not eating enough protein. Protein is what your muscles are built from. Without it your body has nothing to work with. Aim for 0.7 to 1 gram per pound of bodyweight every day. Non negotiable. Mistake 5 — Expecting results too fast This is the biggest one. Most people quit after 4 to 6 weeks because they don’t see dramatic changes yet. But that’s exactly when the foundation is being built. Real visible results take 3 to 6 months of consistent training and eating right. Not weeks. The people who win are the ones who stay patient and keep showing up long after the motivation is gone. Stay consistent. Trust the process. The results are coming. 💪

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5 Lessons on how to lose fat and gain muscle. Now available in the classroom!

Most people treat sleep as optional. It’s not. When you sleep your muscles repair, your hormones reset, and your body recovers from everything you put it through today. Skipping sleep doesn’t just make you tired. It kills your progress. You can’t out-train poor recovery. 7 to 9 hours. Every night. Non negotiable. Put the phone down. Get to bed. Show up better tomorrow. 💤​​​​​​​​​​​​​​​​ It’s my bedtime now cya tomorrow!