I need to get something off my chest. If I could go back in time, I would change my mistakes in my fitness journey. I didn’t know then what I know now, and because of that, I wasted a lot of time, energy, and money.
When I started, I took advice from fitness influencers who weren’t knowledgeable. I followed their tips and spent hours in the gym, but the gains were short-lived. Instead of seeing real progress, I was only chasing a quick pump that faded almost immediately after my workouts.
Additionally, I wasted hundreds of dollars on personal trainers who didn’t have impressive physiques. In hindsight, it’s clear that I was following the wrong people.
I share this in hopes of helping you avoid the same mistakes. With the right guidance, you can make your fitness journey far more effective and rewarding. Don't fall into the traps I did—let’s set you up for success from the start.
First and foremost, if you're on this path, remember that doing too much does not guarantee better results, nor does it necessarily mean you’ve truly "worked out." I was misled into thinking that spending two hours lifting weights would rapidly transform my physique. This turned out to be a major misconception. Not only did I waste time, but I also put excessive pressure on my body by completing 8-10 exercises per session, which led to poor recovery management.
Secondly, I focused too much on buying various supplements, especially the "best" protein shakes, because fitness influencers and gym enthusiasts claimed they were the "key" to achieving my goals. I was again misinformed and ended up wasting money. In reality, the main focus should be on whole foods—such as chicken, eggs, turkey, and beef. Consuming 1-2 scoops of protein daily is acceptable, but your primary food sources should come from whole meals.
“Eat more if you're not growing.” I can't tell you how many times I've heard this phrase. Unfortunately, many still promote this idea, but the harsh truth is that simply eating more will not necessarily make you bigger; it will likely lead to fat gain instead. To promote muscle growth, you need to maintain a moderate caloric surplus and make consistent progress in your training sessions. Building muscle is a gradual process, but with a proper nutrition plan, a tailored training split, adequate recovery, and patience, you can increase muscle size with minimal fat gain.
Common methods such as supersets, drop sets, rest-pause training, and HIIT are often seen in many training splits. However, you can achieve significant transformations without relying on these techniques. While they do have their advantages, they are not essential for overall physique transformation. You can incorporate them into your training program, but it’s important to monitor your fatigue levels.
I know I’ve shared a lot of corrections regarding common myths, but here’s the bottom line: doing less is often better. Why? Let me summarize it in a few key points: First, you'll manage your recovery more effectively. Second, your workout sessions will be shorter and more efficient compared to those who spend nearly two hours at the gym. Third, you'll have more time for other tasks or to arrive at work on time. Lastly, you’ll have the time to go home, prepare, and eat your meals instead of rushing to the store for a protein shake or bar, which ultimately just feels like a waste of money.
Now you know the truth. The next time someone tells you you're doing too little, not eating enough, or aren't using the "proper" supplements, take a good look at them. Analyze their physiques. If it's not near or doesn't reflect your physique goals, don't listen to them. Never take advice from those who are still dreaming of their dream physiques. Let them hate on you for knowing your facts. They're most likely jealous you're on the right track towards success and they're still stuck and looking to bring people down to their levels. You know what they say, haters gonna hate. Allow yourself to move forward and let others continue staying behind.
