In this episode, Chris and Benji discuss 6 beginner gym mistakes that are very common and how you can avoid them to see the best results from your hard work in the gym. 

• Benji and Chris discuss the importance of eliminating bad form and ego lifting for optimal results and avoidance of injury (0:28) 
• The myth of shocking the muscle - why you don’t need to endlessly switch exercises for a given muscle group week-to-week (5:46)
• Why you need to stop prioritizing isolation movements over compound movements (10:49) 
• The compound movement for biceps that cause gymnasts to have HUGE arms (14:46)
• Doing too much (sets, weight, exercises, days, etc) too soon as a beginner (15:58)
• Junk volume and understanding the stimulus-recovery-adaptation curve (17:45)
• Reasons you shouldn’t follow single body-part splits, also known as “bro splits” (22:24)
• Consistency is more important than anything else. Consistency beats a perfect plan that you can’t adhere to (28:42)
• Following these tips mean nothing if you don’t focus on good diet, sleep, and rest habits. You grow outside of the gym when you’re recovering, not when you’re in the gym working out. (32:54) 

Related Links: 

• Ask a question to Generation Fit. Email: [email protected] 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

In this episode, Chris and Benji discuss 7 fatal dieting mistakes that's keeping you fat and what you can do about it.

• Chris shares his fitness story, and how he met Benji (00:28)
• Benji shares his background and how he got involved in lifting (2:27)
• The meaning behind the name, "Generation Fit" (5:38)
• The importance of eating more protein and what happens if you don't (8:40)
• Why you should be getting more fiber in your diet (12:53)
• The underestimation of calories and how you can fix this (16:37)
• Lack of nutritional awareness and how easy it can be to change this (20:30)
• Just because you eat lots of "healthy" foods doesn't mean you'll automatically lose weight (23:28)
• The dangers of yo-yo dieting and how it destroys your metabolism (24:54)
• Being too strict with your diet and following the 80:20 rule instead so you can enjoy your favorite foods (27:43)
• Focusing on the scale too much and confusing weight, muscle, and fat (33:19)
• Can you out-exercise a bad diet? (39:21)

Related Links:

• Ask a question to Generation Fit. Email: [email protected]
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• The "Twinkie Diet" (professor who lost 27 lbs eating twinkies, doritos, and other high fat and sugary foods)
• Generation Fit Youtube Channel
• Generation Fit Free Resources

People Mentioned:

• Stan Efferding (@stanefferding) Instagram
• Mark Haub (@Haub_KSU) Twitter