774: 8 Shocking Mistakes You're Probably Making In The Gym

➢ Message me “Fast food guide” to IG @ColossusFit to get my free fast food survival guide➢  Apply for coaching www.colossusfitness.comWhy does your diet keep failing, even when you feel like you’re “doing everything right”? In this episode, we break down the real reasons most diets fail, why restriction backfires, and how to build a sustainable way of eating you can actually stick to for life.We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.You’ll learn how to stop relying on motivation, simplify your nutrition, build repeatable habits, and create a realistic approach to healthy eating that works in real life, not just on paper.We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.(0:00) - IntroWhy your diet is failing:1- Focusing on short-term restriction instead of long-term habits & trend hopingCutting calories too aggressively-keto, carnivore, fasting, etc2- Being obsessed with everything needing to be new and excitingYou’re better off having a bunch of great staples you can rely on consistentlyThe best ways of eating come from finding the staples and working around thatSame breakfast everyday for 3+ years3- Unsure how to navigate social eventsSome people go off the deep end and eat everythingOthers think they can’t do anything and have to say no to social events4- You haven’t asked yourself: what’s a way of eating I could stick to for the rest of my life?You go through too many different dieting phases5- You consistently feel the need to start over/have an all or nothing mindsetMonday is always a reset day after 2-3 days of binging and bad eatingTreat the weekend like the week day. Have food prepped, make good choicesIf you slip up, you tend to make it worseJust focus on being consistent and learning from mistakes/getting right back on track6- You aren’t prepared.Some weeks you grocery shop, others you don’t.You can absolutely find ways to make it work, but lack of preparation makes it 10x harder7- You don’t have supportApply for coaching www.colossusfitness.comThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Learn more about my coaching www.colossusfitness.com➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en➢ Our Youtube channel- https://www.youtube.com/@ColossusFitness/videosWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get back on track after sickness, thoughts on steroids and building a brand.Question 1- What’s your best way to get back on track after sickness? I find myself wanting to get right back to it, but my energy takes a while to come back. Curious your thoughts.Josh quote: “If you can see it in your mind, you can hold it in your hand.”Kyle quote:  “Pressure is a privilege. Pressure makes a diamond.” snowboard exampleWhat has us excited or intrigued:Client shoutout: KathleenQuestion 2- What are your thoughts on the crazy steroid usage these days with the younger crowd?Question 3- see you guys have 55k followers on Instagram which is crazy impressive. How did you get there? I’m in real estate and want to grow an established brand.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Get my FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=H2iIAgIwQwwiXKpsMost people think they’re training hard in the gym… but the results say otherwise.In this episode, we break down the most common mistakes holding people back from building muscle, getting stronger, and actually seeing progress - even if they’re consistent.From poorly balanced workouts to sloppy form, wasted rest time, and treating nutrition like an afterthought, these errors add up fast and silently kill results.(0:00) - Intro1- Strength training to cardio/other ratio is out of proportionex- 30min strength, 30min cardio20min strength, 15 min stretching, 15 min sauna2- Form is all over the placetoo much swinging, improper hinging, not full range of motion etc,Easy fix? 2 options: Form guide & form playlist3- Not pushing yourselfOn average most people will leave 7+ reps left in the tank, which means no proper stimulus or overloadOften people pick the same weight and never add 2.5’s, etc4- Worrying what others think about youEveryone is there to better themselves, don’t be afraid to make a mistake or do an exercise that looks “silly”5-   Rest time is either too long or too shortex- talking a tonCompounds: 2-4 minutesAccessories- 45-90 seconds6- Doing the easy stuffBig difference in doing- barbell squat, stiff leg deads, leg press & hip thrust vs. quad extension, hammy curl, abductor & calves.7- Not following a proper routine60-80% of people in the gym are not following a proper routine8- Treating nutrition as an afterthoughtThis one is unique but probably one of the most important tipsYou can’t out-train inconsistent eating.Listed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM “SKINNY FAT” To @ Colossusfit on instagram to fix being skinny fat once and for all through my 1/1 personalized coaching system.Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to fix skinny fat without dieting, opinions on apple watches and if it’s bad to be hungry.Question 1- Can you fix skinny fat without losing weight or is fat loss always required?Josh quote: “Most people don’t lack motivation. They lack clarity and conviction, without those everything feels optional.” - Josh WilkinsonKyle quote: “The only thing standing in between who you are and who you can become, is a decision.”What has us excited or intrigued:Client shoutout: SpencerQuestion 2- I know you guys have apple watches. I am so torn on wether to use one. I love the fitness tracking but I also find it stresses me out and causes me to consume screens more. What are your thoughts and how do you guys combat this?Question 3- Is it bad to be hungry?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

DM Me “Training Hacks” to @ ColossusfitStrength standards: https://exrx.net/Testing/WeightLifting/SquatStandardsKEY WORD:Summary of episode:(0:00) - IntroIf you’re listening to this episode it’s likely you’re elite and strong.-Just over 20% of the population trains “occasionally”-Only 3% of the population trains consistently- So if you’re consistent, you’re eliteMost men:1 strict pullupCannot bench their bodyweightCannot squat below parallel with loadCannot deadlift 2× bodyweightMost women:Cannot do one strict negative pullupBench the barRow half their bodyweightBodyweight squat past parallelNow if you’re a trained individual Training 3+ months, the bar get’s much higher. My favorite tool here is the strength standards chart.If you like high level episodes like this and want more high level training secrets, get my free training hacks guide.Listed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message us “REAL RESULTS” to learn more to @‌ColossusFit➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyIWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose over 20lbs and keep it off, deal with insecurities and increase pull-ups.Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good?Josh quote: "We don't grow when things are easy, we grow when we face challenge."Kyle quote: “You don’t need a million people to believe in you, you just need 1. “What has us excited or intrigued:Client shoutout: Jeff KimmelQuestion 2- Do you ever have those times where you feel like you’re not in good enough shape?Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

MESSAGE ME “FAT LOSS GUIDE” to instagram @‌colossusfitWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to make resolutions stick, all about goal setting and the worst 2025 diet trends.(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”What has us excited or intrigued:(24:40) - Client shoutout: 2025 transformations and everyone that committedWeekly questions:(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.(38:23) - Question 3- What are some of the worst diet trends you saw this past year?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM ME “NEW YEARS CHALLENGE” to @ Colossusfit to join my new years challengeSummary of episode: In today's episode I go over my biggest lessons from 2025 and how you can change your mindset to have an amazing 2026. 1) Things don’t always go to plan2) Good is the enemy of great 3) Taking time to reflect on accomplishments is more important than we think It’s easy to be motivated with the right inputsThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about dealing with food guilt, restarting weight loss and having too much protein.Question 1- What do I do to get rid of the Holiday food guilt feeling?(8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference.(11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they’ve actually come(12:55) - What has us excited or intrigued:(19:25) - Client shoutout: Heather Siddons - 65lbs down(23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill.  I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you.(33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/