The 5 Mistakes Everyone Makes When Getting in Shape

I figure this is a timely article, as we buckle up for 2022. Like clockwork, the fitness industry explodes January to Mid March. We love a fresh start, with the dream of this time it will be different.

But how do YOU make this year different?

My two decades of gym experience + my one decade of training clients, has taught me to see patterns.

No matter if you’re a twentysomething former athlete, a new dad, or a bachelor that let the party life get the best of him, these five mistakes will save you headaches and put you in the best position to win.

1. Unrealistic Expectations

It takes time, lots of it, to change your body. And the bad new: it’s going to take longer than you’d like. It didn’t take 3 months to get you to the current situation you’re in, so expect a journey ahead. Think in terms of years, not days or months.

Nothing good comes easy or fast.

Use the time to develop discipline, structure, and momentum. These are cornerstone habits absolutely required for a life of health.

It’s not about the body anyway. Results are a byproduct. It's about who you become in the process. That mental back and forth game you play in your head when you overome the bs, builds immense confidence. That’s the important stuff you carry with you everywhere you go. Much more valuable than big arms, a board chest, and a v taper.

2. Too Much, Too soon

I like speed. But it’s easy to fall into the trap of doing absolutely nothing but netflix marathons to two a days at the gym.

I made this mistakes writing.

I’m going to write an article a day.

I failed on day 4. Noticed I missed yesterday.

Go slow and steady. It’s better to be consistent than to be intense.

Intensity burns out.

Consistency lasts forever.

So…

Where are you at currently in life and what can you do a little different?

Fitness is NOT a one size fits all formula. It’s about being a little better than YOU were yesterday.

If you watched the entire Squid Games, work out for 20 minutes.

If you stayed out until 3 last night, go for a long walk and drink water.

If you haven’t slept well because of a new baby, get 7 hours tonight.

Build small, easy habits instead of trying to murder yourself in the gym.

Stack those habits, only adding to them after you mastered the previous one, for two weeks.

Example for if you’re just starting out:

Week 1: Cook Dinner at Home Every Weeknight

Week 3: Cook Dinner at Home Every Day and Go For A 20 minute walk 2x a week

Week 5: Cook Dinner at Home Every Day, Go For A 20 minute walk 3x a week, Workout for 20 minutes 2x a week

Week 7: Cook Dinner at Home Every Day, Go For A 20 minute walk 3x a week, Workout for 20 minutes 2x a week

Or…

Example if you’ve a gym rat whose only fell off recently:

Week 1: 60 minute workout + 20 minutes of cardio

Week 3: 60 minute workout + 20 minutes of cardio, meal prep

Week 5: 60 minute workout + 20 minutes of cardio, meal prep, morning yoga

Notice the plan is different and catered to your current starting position. If you need help with this email me at ryan@beprymal.com

I want you to set the bar lower than you want.

This mindset sets you up to win the day, get a hit of dopamine, and then carry that energy and feel good vibes with you into the the next day.

So ask yourself: What’s the LEAST possible action you can do today, and everyday this week, that will move the needle slightly forward? Just do that one thing.

3. The Wrong Exercises

Free weights and bodyweight > machines. I can’t believe how many guys I still see that are over 20% bodyfat during bicep curls in the gym. I don’t know their goals but are you kidding me??

Pick compound movements (squat, deadlift, pull up, push ups, overhead press).

These are high yield exercises in that they work a lot of muscles. It’s more efficient to do a squat, that works 6 muscles, then a leg extension that only works 2.

Time is money baby. The guy who makes 3 or 4 compound movements and hits it hard and heavy gets paiddd.

The guy who does 20 different exercises with light weights and werid angles is wastes his time. Just go home.

4. Bad Technique

Once you do the right exercises. Make sure you do them right.

You must get your foundation and posture aligned before you even look at a weight. Take the time to learn how to do the exrecises correctly. Hire a trainer, ask the strongest and most fit dude at the gym, watch Youtube. I don’t care but do your research.

If you don’t, not only are you being ineffective by using the wrong muscles, but you’re doing more harm than good and you WILL destroy your body in time. A dysfunctional body with bad technique is a disaster.

Nothing worse than having all the motivation in the world only to blow out your knees 2 months into your program and backslide to zero again.

A broken body is a useless body.

I’ve seen it over and over.

5. Prioritizing the gym over food

You can’t out exercise a crap diet. Food matters more than anything. You could not step foot in a gym and feel, look, and sleep better if you ate right.

I remember I had a client want to train with me an extra day but I wouldn’t allow him to until he started meal prep. He was trying to outwork his diet.

Don’t put the cart in-front of the horse.

As fas as proper nutriton. I’m an adovcate of whole food diet. Eat more vegetables. Moderate portein. Your plate should be colorful. Stay away from the inside asiels of a grocery store. Don’t drink your calories. Etc etc

So there ya go. Remember: Set the bar low, start slow, pick the right exercises, do them correctly and eat better. That’s all there is it too it.