The American coaching legend Dan John who has been to impact gym Blackrock is one of the best strength coaches in the world, along with being a top athlete himself, he coaches everyone from special ops soldiers to olympic athletes.
His books Never let go, Easy strength, Interventions are now classics in the field of S&C.
Anyhow Dan loves traveling to Ireland and can't resist a whiskey and good story.
One of his favourite stories to tell was when he pulled over to the side of the road in Mayo and asked a man for directions to Dublin.
The mans response was both insightful and hilarious...
"If you are trying to get to Dublin I wouldn't start from here"
There's a lesson in here for you.
When it comes to your health, fitness, or life if you avoided mistakes and started from a better place wouldn't the journey be so much easier?
Hopefully you said "YES"
Continue reading because I'm going to share the top 8 mistake people make before we work with them at Impact gym Blackrock.
Mistake 1: Not having a vision of exactly what you want to get from your training.
Remember back in the day at Dublin zoo you could pet the animals in the farm area, the only CATCH, you needed to catch them first, goats, sheep, chickens and rabbits roamed freely.
Now imagine a black rabbit was like trying to lose weight and a white rabbit was like training for a marathon if you try chase both rabbits you'll catch none, training is the exact same.
We see this all the time at Impact gym Blackrock.
People always talk about goals but they are conflicting.
Goals are easy to make and easy to break. Your Vision needs to have emotional significance and value, once you have a vision goals show you the direction and how to get there.
If that’s confusing let's break it down.
Here's a true story: I got an emails from a lady enquiring about training with us at impact strength and performance in Blackrock, her message was like most emails we get
“I’ve been training for a while and just don’t seem to be getting the result I expected, I’m fit and eat well but I cant seem to shift the last few pounds, I feel lost in a big gym, can you help?”
I rang Mary and she came in for a consultation, we have three basic questions to find out what she wants and then the 4th question to see if we can work together.
- What do you want, or where do you want to get too?
- Where are you right now, what’s the starting point?
- What stopped you from getting what you want?
- Are you coachable? This is most important for me.
We can help anyone get in better shape and become empowered and confident once they are coachable, they must want help and be open to change and willing to do the work needed.
And when I asked what are you doing now?
Mary: "Going to the gym 1-2 week and 2 spin classes"
So back to the first question: what do you want?
People always want things, abs, bigger arms, toned legs, more energy, clarity/mental focus and confidence to wear nice cloths.
In Mary’s case “I want to lose a few pounds”
We need to know WHY so I asked
WHY: “Well I want to be fit”
..WHY: “I want to feel better about myself in my cloths”
...WHY: “I’ve been carrying a few extra pound for about two years now since I stopped playing football, and in 3 months I’ve got a 10 year school reunion and I want to look amazing and feel confident when I go, I was always sporty in school and I want to look like that again".
Now we know exactly WHY it’s easy to set training and nutrition goals to get you there.
And when thing get tough (as they will) you have the emotional investment to stick with it.
Mistake 2: No specificity to your training and nutrition.
You get out what you put in. Runners run, Swimmers swim, Weightlifters lift.
The principle of specificity is especially important if you are exercising to achieve a particular goal such as increased strength, fat loss or improved aerobic fitness.
Any Exercise is a form of stress.
Your body adapts to the stresses you place upon it. This is the essence of specificity.
Basically, the physiological adaptations you experience as a result of regular exercise depend on the type of exercise you perform and how you eat and recover.
The best training programs are built with the individual and their goal in mind.
Pick one primary goal and focus on achieving the goal before moving onto something new.
Remember the rabbits above.
Mistake 3: No Train/Nutrition Consistently
If there was a secret to getting results in the gym it would be consistently showing up. 3 sessions/week x 52/week's is the secret to success.
Consistency is the name of the game, a bad program done consistently is better than a great program done half-assed.
The person who trains three times a week for 52 weeks of the year will see better long-term results than the person who trains five times per week for just 20 weeks out of the year.
5 x 20 = 100 exposures to exercise
3 x 52 = 156 exposures to exercise this is better right?
Short-term blasts can be effective under certain conditions, but consistency and sustainability rules.
As the saying going you are what you repeatedly do.
This is why the right goals and training/nutrition program are essential to making lasting change.
You can check out Impact gym Blackrock 5 laws of health nutrition video series
Mistake 4: Not being smart with your training.
Do anything is better than doing nothing.
Is better than sitting on the sofa.
But to get the best results you must train and eat in line with your goal.
Training hard is good.
Training smart is gooder
Combine the two approaches and you've got the best of both worlds.
You do need to train hard, but you don't have to kill yourself every session. Push yourself in each workout, but it's incredibly important to listen to what your body's telling you each session and make adjustments if needed.
You also need to experiment to figure out what works best, and what doesn't work, for you.
This is where a coach and help and make a program the fits your ability and goals.
Mistake 5: Focusing on body part splits.
At Impact gym Blackrock we match the program to each individual goal.
I see so many people training like a bodybuilder no matter what their goal is.
Instead, Stimulate the Entire Body
You need to focus on:
- Developing strength relative to your goals.
- Aerobic fitness for mental and heart health.
- Mobility & Flexibility to feel good as you move.
- Split stance
- Hinging (deadlift, swing)
- Upper push and pull - push ups and ring rows
- Core Carry, Rotation and Locomotion exercises
You may also need to specialise on muscle groups to fix weak points.
If a muscle never gets activated, it won’t grow or get stronger.
And here’s a common sense alert: If you want maximum muscle development in a particular body part lets say the glutes, the muscle must be stimulated on a regular basis, you can squat deadlift and lunge but it might be worth adding in specific exercises to focus and target the glutes like the hip thrust.
But never add in isolation exercises at the expense of the rest of your body.
Don’t be the guy in the gym squatting 60kg and benching 180kg True Storie
Mistake 6: Lack of basic strength.
If you are lifting weights and not getting stronger you are doing it wrong
Plan and simple.
Your Basic Strength Must Improve
Progressive overload is the most important aspect of the strength game.
You must use heavier loads and perform more reps over time to keep progressing.
It’s a shame seeing people give up on strength training before they get strong enough to benefit from it.
If a woman asks me how to get toned & lean, my response will be can you do?
- 3-5 full hang chins
- 10-15 perfect press ups
- Row 2000m in under 9 minutes
- Squat & deadlift bodyweight for reps
If you can't strength should be the goal. I've never met a women who could do this that didn't look fit, healthy and happy.
The best training program in the world is no match for a crappy diet.
Your hard work in the gym can absolutely be rendered pointless if you’re lacking in the nutrition department.
Instead, focus on daily Nutrition Habits that Are Responsible for Progress.
If you want to build a good physique and perform optimally, then you must take nutrition seriously. You need to take in the right amount of calories and the right blend of macronutrients for your goals and physiology.
You don’t have to be perfect 24/7, but eating a bunch of crap day in and day out won’t let you reach your potential and will prevent you from seeing results.
At impact gym Blackrock we like to focus on these habits in stages.
Mistake 7: Not warming up.
Failing to take the basic warm-up seriously will eventually and unavoidably end in disaster especially if you are over 30 years old.
Believe me, I’ve done stupid shit and hurt myself so you don’t have to.
You can’t just saunter into the weight room, load a bar with a bunch of plates and grind out a big one-rep max. Even if you do manage to squeeze out that one ugly rep, your injury risk is sky-high.
As you age and as your strength increases warm-ups become more essential.
Depending on your condition and injury history, some folks might need 15 – 20 minutes of general warming up and mobility work to feel ready to train, while others may only need 5 minutes.
But everyone must get the blood flowing and the joints and muscles prepared for lifting heavy loads.
Beginners who ignore the warm-up will learn the hard way to take this component of the training session more seriously.
Here's a simple route you can try in the gym or at home.
Mistake 8: Flying solo instead hire a coach at impact gym Blackrock.
It's sad to see... But I 've helped countless people who have said to me
"I wish I hired you years ago"
- All the apps or DVD's you've bought but never used.
- All the Diets that have failed only to have you feeling like crap.
- Think of all the commercial gym memberships you've had over the years but never used.
- All the Januaries where you've said "this is going to be my year" only to revert to your old ways after a few weeks at best.
Personally I've a coach
- First for Training
- Second for Nutrition
- Third for Personal and Business development
It's not because I don't know what to do.
It's because I know with a coach I'll get results faster and with less stress
So now it's over to you.
If you've got this far you have two choices
One: "Hard & Slow" fly solo and hopefully you get what you want through trial and error.
Two: "Fast and Easy" Hire a coach with a proven track record to help you get exactly what you want without all the headaches and stress
Whenever you are ready here are three ways I can help.
- Jump on our Free 5-day coaching program So that, you can finally stop…stopping, lose unwanted fat, have a fit healthy body, feel more confident, and fit into your full wardrobe again. If you can invest just 3 minutes per day over the next 5 -Days, I can show you how to make behaviour change simple, sustainable & Fun Click Here
- Join our 30 Day Jump Start Program at impact gym Blackrock and be a Case Study. We’re adding a few new clients to our program for 30 days and documenting their success. If you’d like to work with us for the next month and be a case study for fat loss… Click Here
- If you are like me and don’t like waiting around and just want to get started now, hit me up with a message or call on 0857284566 and we’ll get you started today.