I've been lifting weights for 13 years and have wasted a lot of time doing the wrong things.

Plus, after coaching over 25,000 clients in the last 10 years, I have found there are three things

most people are doing every single workout that quietly sabotages your progress. And if you don't fix them, you'll keep working out

hard with no progress to show for it. So here's all three. The first mistake is something you

probably do every time you walk into the gym and you think it's helping you, which is you get into

your workout, you sit down on

a yoga mat, you start stretching your hamstrings, maybe doing some of these armed circle

things, and then maybe you'll hop on the treadmill and do a 15, 20 minute run, then you go lift

weights. But there's only one problem that is wrong. Because there's actual

research to show static stretching for more than 60 seconds before you lift weights can actually

decrease your strength by up to 5 to 10%. On top of that, doing cardio before you lift weights drains the exact fuel

and energy that you were about to go use for your weightlifting session. So you're walking

into your workout weaker than if you just would have done nothing. Stretching and doing cardio

before your lift is like studying spelling words to prepare for a math

test.

You put in effort.

You feel like you're doing some work, but you sat there memorizing how to spell

Mississippi.

M-I-S-I-P-P-I.

And then you open the test and it's like, solve this math problem for X.

It's the wrong subject and you wasted your prep time.

So here's what you should actually do.

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