First things first, did you watch the trailer of RRR? If not, please do. As a fitness enthusiast, one of the first things you'd notice is Ram Charan's crazy muscular physique - and rightfully so.

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Doesn't his physique look insane? Be it the boxing practice scene or the 'Ram' scene, his rippling muscles are the definitive show stealers. If this doesn't inspire every gym newbie who wants to build a great physique, nothing will.

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While every beginner wants to quickly build a physique like that, it must be kept in mind that building a solid body like that takes time. Patience along with hard work, coupled with correct nutrition will surely bear fruit if one is consistent enough. 

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However, beginners also tend to commit a lot of mistakes when they just join a gym because of obvious reasons, and unqualified trainers are also equally responsible for that. Keeping that in mind, here are 4 stupid mistakes to avoid in the gym if you want to build muscles like Ram Charan in RRR, quickly. 

1. Avoid The Treadmill

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Lazy trainers will tell you to run on the treadmill for half an hour / 20 minutes for 'fat loss'. While running can have multiple benefits, muscle building is not one of them. Also, you can simply walk/cycle to the gym if warming up is the goal. Why waste precious lifting time by running on a treadmill?

2. Endless Ab Crunches

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Now, abs are one of the main attractions when a muscular physique is concerned. Beginners want to flaunt abs as soon as possible for that very reason. However, please don't waste your time trying to do 500 ab crunches every day. It will do nothing. Spot reduction is impossible, and the only way to get abs is to first lose fat by calorie deficit, and then work on the ab muscles for proper definition.

3. Not Quantifying Your Nutrition

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Unqualified trainers will often ask you to 'daba ke khaao' if you're skinny, and 'khaana kam kardo' if you're overweight. That's the most ridiculous way to deal with your nutrition. Only quantified nutrition will help you gain those muscles, and nothing else. If weight loss is your goal - eat 200-300 calories below your TDEE (Total Daily Energy Expenditure), if weight gain is the goal - eat 200-300 calories above your TDEE, and if body recomposition + muscle gain is the goal, you can stay at maintenance or eat a little in surplus of your TDEE. Stop eyeballing your food and start measuring!

4. Using Fat Burners / Mass Gainers

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Fat burners don't work, period. So stop spending your hard earned money on those expensive but useless (sometimes potentially harmful) pills. When it comes to mass gainer, it's just protein with extra carbs and calories. A better way to gain weight would be to actually eat the food items you like after quantifying them for the results to be sustainable. 

Avoid these stupid mistakes, and you'll definitely start seeing those muscles soon!

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