I've coached a lot of beginners and the same three things keep coming up.

1. Going too hard too fast. You don't need to train 6 days a week. Start with 3. Your body needs time to adapt and recover. The people who start at 3x/week are still here 6 months later. The ones who start at 6x quit in 3 weeks.

2. Cutting calories way too low. Eating 1200 calories when you need 2000 just tanks your energy and kills your workouts. A moderate deficit (300-500 cal) is all you need. You'll lose fat without feeling like garbage.

3. Ignoring protein. This is the biggest one. If you're not eating enough protein, you're losing muscle along with fat. Aim for 0.8-1g per pound of bodyweight. It sounds like a lot, but it makes a massive difference in how you look and feel.

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