Welcome to the second lesson of avoiding beginner mistakes!

Today we'll talk about the opposite of lacking intensity: going too hard and being impatient.

So you've just started working out and you're motivated like never before. All the times you've failed to keep a routine before are behind you now and this time you'll show them all.

Suddenly you're setting the alarm for 5 am to do an hour of cardio and then grab a carrot for breakfast. Before lunch you go for a run, followed by a light salad. In the evening you have a weight training session planned and a meal replacement dinner after that.

I get it – it's very easy to get caught up in the sudden motivation and you want all the results, now!

But it's not sustainable. Ask yourself: can I continue doing this for the next ten years?

We humans are incredibly adaptable to the challenges, or lack thereof, of our environment and that's why your body will adjust to your everyday life. If you eat and live like an obese person, you'll become obese. If you eat and train like an athlete, that’s what you will become.

This is why quick-fix dieting will never, ever work. You can easily drop a couple of kilos, grow stronger and improve your aerobic conditioning. But if you then go back to your previous lifestyle – guess what your body will do?


Your body *will* adjust to the way you live. You need to think long term, make the necessary changes to your life and give your body time to follow suit.

Examples of such changes could be:

  • Drink water instead of soda. At least during the week to start with.

  • Work out once per week. Make that day holy so that nothing can change it, then build from there.

  • Eat more veggies. Start your lunches with a nutritious salad.

  • Keep alcohol to a minimum. Perhaps it's enough to only drink a few glasses in the weekends?

Give this process a couple of years (yes, years). Make small adjustments, see if they work for you and then tweak, add and remove habits as you go.

// Tobias of Athlegan.com