What's going on everyone? Welcome to another episode of the fit, healthy, and most of all happy podcast. I'm our coach and host Josh here with his co-host and co-coach KG and I'm on the microphone.

And today's episode was inspired a while back, a way, way while back. Five years ago, we made a YouTube video video seven things i wish i knew before i started lifting

don't make the same mistakes whether you're a beginner an intermediate or just advanced in a veteran

in the lifting game it's always interesting to hear other things you know people we've been in this now

for over 10 years lifting over six years coaching and we're really excited to show you some of the

mistakes we've made that we wish we could have fixed so you can get ahead of those and not make the same mistakes. So what's number one? So number one is you are going to want to do weights before cardio. And I think when it comes down to just being new to the gym and just being a little bit excited and walking in there and also just not knowing where everything is.

It's very easy to opt to the cardio equipment.

And I was actually looking at something this morning that said that the gyms always put the

cardio equipment at the easiest convenience.

You always see it first.

When you walk in, that's what you see.

So it's very easy to go to that.

So I do find quite a few people will spend 30, 45 minutes, maybe even an hour on it, and then go and do very little strength training. But at the end of the day, most people are looking to improve their body composition, improve their strength, improve their longevity, all that great stuff. And strength training is going to be so important for you. So you don't want to be tiring yourself out. Long story short, if you want to do a five to 10 minute warm up on the treadmill or something like that

beforehand, that's totally cool. But to get the best bang for your buck, you're always going to start with weights and just put your most effort there. And then if you have some time and if your goals are related to cardio based, then you'll do it afterwards or maybe another time later on in the day, which is what I personally do. But that's going to be number one. Do your weights before cardio and you will see the best benefit possible.

Yeah, this is a fantastic one.

It's really important.

You prioritize. is what I personally do. But that's going to be number one. Do your weights before cardio and you will see the best benefit possible. Yeah, this is a fantastic one. It's really important you prioritize what you're doing when you go into the gym. Another big one adding on to that is just to make sure you're doing your compounds before you do everything else. This is what's going to require your most energy where you can get incredible strength gains where you can bring a lot of intention. And that's why you always want the start of your workout to encompass a bench, a squad, a deadlift, you know, a hip thrust, a OHP, anything like that. You want to make sure you're doing those things with intention first and same with easy things like adductors, biceps for later. And this goes just the same with Kyle's number one, which is making sure to do weights for cardio if that is your key goal. If your key goal is to be the world's best marathoner, put your running first, then do your weights. But for most people who want to improve their composition, who want to just improve their muscularity, this is what you're going to want to do first. Do those weights. There's nothing wrong with doing a slight warm up,

but put your full intention,

your full energy when you're the freshest into that key thing and the same with compounds. And number two is to really lift with purpose, to go into the gym with purpose and not just wing it. When you're just there and you just want to get it done and I just want to get this done as soon as possible so I can get out of it and get on with my day.

I hate working out.

This is so brutal.

Instead, if you can go in there, have a goal in mind whether you want to get stronger, lose weight, build muscle, anything at all like that, it's going to make it a lot easier to get in there. When you know what you're working towards when you're on a great routine, when you have intention and direction, it's going to be a lot easier to just keep to that routine to keep showing up to know the goals

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