While a lot of the mainstream approach to changing body composition (that is, burning fat and building muscle) come from the pro bodybuilding<\/a> community, that may not work for everyone.<\/p>\n It’s great if working out is your full-time job, but may not be the most efficient for the average person, Foster said.<\/p>\n Smart workout strategies can help you look and feel more athletic for the summer.<\/p>\n “People can do some amazing things in 8-12 weeks,” Foster said.<\/p>\n Mistake 1: Setting unrealistic goals<\/strong><\/p>\n If you’re hoping to pack on muscle by July, it’s probably too late, especially if you want to get shredded at the same time, according to Foster.<\/p>\n Building muscle<\/a> is a long process, and trying to rush can lead to injury instead of results.<\/p>\n A beginner can reasonably expect to add a pound or two of muscle per month for the first half a year of training thanks to newbie gains<\/a> \u2014 faster muscle growth when you’re first starting out.<\/p>\n The average person can gain about a half pound of muscle every few weeks. You should expect to spend at least three months dedicated to building<\/a> to see significant changes, Foster said. Optimizing muscle growth<\/a> also means eating a little extra, so your body fat will likely increase a bit as well.<\/p>\n But you can see significant changes sooner if you mainly want to lose body fat<\/a>, which can help your existing muscles look more defined.<\/p>\n To burn fat, start with your diet. Focus on eating in a calorie deficit <\/a>(fewer calories than your body uses for energy) and getting enough protein, Foster said.<\/p>\n Mistake 2: Spending too much time on separate body parts<\/strong><\/p>\n Trendy workouts often include specific movements to isolate muscles from each angle, Foster said. A common body part workout split<\/a>, targeting chest and back or biceps and triceps on specific days, can keep in you the gym for hours.<\/p>\n Related stories<\/p>\n Business Insider tells the innovative stories you want to know<\/p>\n Business Insider tells the innovative stories you want to know<\/p>\n It’s much more efficient for most people to focus on full-body workouts<\/a>, both to build muscle and to improve overall fitness, according to Foster.<\/p>\n “We’re working full body because that’s what we have \u2014 a whole body,” Foster said.<\/p>\n He typically divides workout days into push movements (push-ups<\/a>, bench presses, and shoulder presses) and pull movements (pull-ups<\/a>, rows) with leg exercises (squats,<\/a> lunges, deadlifts) throughout.<\/p>\n Compound exercises that use multiple muscles will also burn calories more effectively, if fat loss is a goal.<\/p>\n Mistake 3: Doing too many workouts<\/strong><\/p>\n More workouts can lead to more muscle-building, but past a certain point, extra sessions prompt smaller and smaller gains, so it may not be the best use of your time.<\/p>\n “There’s a significant drop off past 10-12 sets per week per body part,” Foster said. “One day is infinitely better than zero, two is exponentially better than one, three is significantly better, but then there’s a drop off the additional benefits you’d be getting.”<\/p>\n Three workouts a week is a good balance of benefits and time commitment, and Foster said his clients typically follow that routine, with one day each for full-body push exercises, full-body pull exercises, and a little of everything. And none of his client work out six days a week, let alone all seven, since it isn’t necessary to see results.<\/p>\n Foster also said that to get the most of your workouts, consider including time for recovery and movement that promotes overall health, like mobility<\/a>.<\/p>\n “Not every movement should be performed with the purpose of growing the muscle,” Foster said. “It can be about building a relationship with your body instead of beating it down.”<\/p>\n Mistake 4: Working out for more than an hour<\/strong><\/p>\n You can see results from working out as little as 30 minutes a day, according to Foster, especially if you’re new to exercise.<\/p>\n “A complete beginner can get plenty done,” he said.<\/p>\n![\"\"\/](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/placeholder.png\")
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