all right so let's talk about how to begin weight training now you guys know
I'm a huge proponent of lifting weights especially if your goal is trying to
lose fat because it's gonna make the process so much easier than trying to
run on a treadmill for 90 minutes a few times a week in this video I'm going to
break down some principles some rules you can follow when you're beginning
weight training and these will always remain relevant even if as you get more
advanced so the first is to pick a program that's sustainable especially in
the beginning I made this mistake as well myself when I began what I tried to
do was gym every single day and lift every single day because I was so into
it you know the first day I started it in my garage when I was like 15 years
old I fell in love with it and then I wanted
to do it every single day I thought more was better and I wanted to do every hour
of the day because I thought that would get me better results now more frequent
training can be beneficial in training your muscles more frequently can be
beneficial but in the beginning just like any other new habit you want to
start off slow so that you can ingrain it as a habit and it's not just
something you did for two weeks just like meditation if you're gonna begin
that you don't want to do two hours a day you may build up to that after five
years but in the beginning you just want to do five minutes likewise with working
out you want to pick a simple program that's just gonna be you know allowing
you to do enough to get great results but isn't wearing you out and you know
pushing you every single day when you're not ready to do that so pick a program
that's three to four days per week of lifting and that's gonna be much more
sustainable in the beginning and you might find that that's actually optimal
for you long-term there are plenty of advanced people that only train twice a
week as an example so there's no reason to think that more is better when it
comes to weight lifting another thing you want to avoid now this is kind of
controversial um what I'm speaking about is having a routine that you follow so I
recommend that you do have a routine because I think that it's much easier to
track how you're making progress with your weights however in the beginning
especially when you're new because your muscles are so sensitive to the stimuli
of training you basically go into the gym into whatever
the hell you want do some leg presses randomly some pull-ups another day and
because you're so new to it your body is going to adapt and as long as you're
consuming enough food even if you're not consuming enough food your body is most
likely going to change over the last few months
however as you get more advanced programming and following something
specific where you can track your progressive overload and the gym is
going to be much more important so I recommend beginning with that in mind
and starting off with a routine because it's going to make learning it later on
more difficult and you're inevitably going to have to do that if you want to
continue progressing and making the best progress possible I'm not saying it
isn't possible to get great results without program and as you get more
advanced you may get more intuitive with your workouts however I really do
recommend following something strict you don't have to follow the exact workout
but just having a structure week to week of knowing where you're going to go in
the future and what lifts you're performing next workout make it much
better instead of going into the gym kind of being clueless and walking
around like you don't really know what you're doing next is going to be you
know your form I'm injured right now right I've ripped my left shoulder and a
part of that honestly is because I sacrificed form to try and lift heavier
weights on the bench so I can't emphasize how much just for my own
personal experience doing good formers know it doesn't mean you can never lift
heavy right but learning the proper movements of exercises in how to squat
properly how to deadlift by utilizing your hips and your glutes properly are
gonna be is gonna be a very important thing you need to learn and I really
recommend you taking the time to not lift heavy weights and just practice the
form so you get things right because this is especially important as you
begin if you begin and you start with that form then that's gonna be very
difficult to reprogram your brain years later as you realize that form is giving
you injuries when you haven't learnt at the right way from the beginning so if
you learn the right form from the beginning then it's gonna ingrain that
good form into your workout program prevent injuries in the future and
generally allow you to lift more weights for example if you use good form on the
deadlift you're going to be using much more of your glutes and your hips as
opposed to your back that's going to shorten the range of motion it's
to decrease your chance of injury and increase the the amount of weight you
are able to lift so good form is definitely something I recommend there
are many websites online which show you good form there are plenty of good
YouTube channels so I will put some of those resources and that's in the
description down below because that's not something I typically um teach on
this channel the next thing to consider is going to be your diet and your
nutrition and like I said before as a beginner you can love to weight so you
can get results but over time it's going to be more difficult to and your diet
and your age and your nutrition are going to be much more relevant
especially if you're trying to lose fat you can't outwork a bad diet so if
you're consuming too much food and you're lifting weights you're still not
going to lose weight no matter how many crunches no matter how many deadlifts
you do so understanding proper nutrition is
important and I'm sure you have a decent grasp of nutrition and diet if you've
watched my channel for a while so you need to follow the basics if you're
trying to gain muscle you need to consume at least 0.7 0.8 grams per pound
of body weight of protein maybe a little above this if you're trying to lose fat
you need to be consuming carbs fat and protein you don't need to consume cows
but I personally recommend them especially if you're lifting weights you
know consuming all the micronutrients you need it's important to get in the
vitamins and minerals in your diet as they aren't necessarily going to make a
big big difference on body composition it just comes down to your protein carbs
in your fat but in terms of feeling healthy by performing at your best and
having the best energy then getting enough micronutrients in your diet is
important to keep things really really simple figure out how many calories you
need beat above this or below this based on whether you want to gain or lose
weight and try and cut out the majority of the refined and processed foods in
your diet eat whole foods enough protein and that's basically going to get you
80% of the results that you want so the last thing to consider and this is
probably one of the most important factors when it comes to making progress
in the gym is progressive overload progressive overload is basically
getting stronger week-to-week on different exercises like a deadlift for
example and an example of progressive overload would be at 70 percent of your
maximum power you can do you know you can do 70 80 kilograms for a few reps
let's say five reps at 70 kilograms okay just as an example and
that's your working set the next week you try to do six reps the next you try
to do eight reps or you start off with five reps and then you just add 75
kilograms and you do another five reps the next week the point of progressive
overload is to get stronger because if you're getting stronger and you're doing
volume and your workouts mean you're accumulating time in the gym doing
multiple repetitions then most likely you're going to see results in the
mirror progressive overload is the main determiner of whether you're going to be
seeing progress if you're getting stronger in the gym and if you're
consuming enough food that's a great indicator that you're going to be
growing in size and building muscle on your frame that's why it's typically not
the best idea to do very high repetition workouts 20 reps 15 reps these have
their place it can help condition you well you know if you help you get a pump
in the gym but if you're not getting stronger then typically you're not going
to see the best results over time and as a natural lifter right if you're not
taking steroids and increasing your strength on the big compound lifts is
going to be your best bet of making the most significant progress in the
shortest period of time you know that's about it for the basics all you need to
do is consume enough protein consume enough calories based on your goals
attempt to get stronger at the big compound lifts don't sacrifice form ego
lifting to show off how much weight you can lift but still lift heavy and give a
lot of effort in the gym don't overdo it in the beginning and try to follow a
structured program which is going to allow you to progressively overload your
weights over the weeks and months so I hope you enjoy this video I've put some
template workouts in the in the description as well as some recommended
workouts from other people that you can follow if you're beginning or if you're
looking for something different as an intermediate so thanks for watching and
I'll see you guys in the next video please leave your comments down below
and let me know what you think about training what you wish you would have
done differently if you're not a beginner and whether you have any other
questions now as a beginner
you
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