10 INSANITY Workout MISTAKES!
Summary
TLDRDans cette vidéo, Scott de Baker Fitness partage ses dix erreurs les plus courantes commises lors de l'exécution du programme d'entraînement Intensité Extrême (Insanity). Il insiste sur l'importance de l'état d'esprit, de la prise de photos avant et après, de ne pas se comparer aux athlètes des vidéos, et de respecter le plan d'alimentation. Scott encourage à éviter les excuses, à maintenir une bonne forme et à ne pas négliger l'aspect nutritionnel pour obtenir les meilleurs résultats.
Takeaways
- 💪 L'état d'esprit est crucial pour réussir un programme d'entraînement intense comme Insanity. Il faut commencer avec la détermination de finir.
- 📸 Prendre des photos avant de débuter le programme est important pour avoir un point de comparaison et motiver.
- 👀 Ne pas vérifier les photos avant/après trop tôt, attendez au moins 3 semaines pour observer des changements significatifs.
- 🙈 Ne montrez pas vos résultats à tout le monde immédiatement, cela peut être une source de motivation si vous le faites après avoir réalisé des progrès.
- 🤸♂️ Ne vous découragez pas par rapport aux athlètes des vidéos, allez à votre propre rythme et concentrez-vous sur votre propre performance.
- 🏋️♀️ Éviter de sacrifier la forme pour la vitesse, maintenez une bonne forme pour éviter les blessures et tirer le meilleur parti de l'entraînement.
- 🚫 Ne soyez pas trop influencé par les autres, concentrez-vous sur votre propre progression et ne vous reposez pas sur vos succès.
- 📅 Suivez le programme comme prévu, ne ratez pas les séances et respectez l'ordre des exercices pour obtenir les meilleurs résultats.
- 🚫 Évitez d'avoir trop d'excuses, trouvez toujours un moyen de faire face à l'entraînement même si les circonstances ne sont pas idéales.
- 🍽️ Le régime alimentaire est essentiel, ne le négligez pas, car cela affecte directement les résultats de l'entraînement.
- 👨⚕️ Si vous avez besoin de conseils sur l'alimentation, consultez un professionnel de la nutrition pour un plan alimentaire adapté à vos besoins d'entraînement.
Q & A
Quel est le premier conseil donné par Scott pour réussir le programme Insanity ?
-Scott insiste sur l'importance d'avoir la bonne mentalité et la détermination de finir le programme Insanity dès le début.
Pourquoi est-il important de prendre des photos avant de commencer le programme Insanity ?
-Prendre des photos avant de commencer permet de constater les améliorations progressives et d'avoir un point de comparaison pour la motivation.
Combien de fois Scott a-t-il gradué le programme Insanity ?
-Scott a gradué le programme Insanity quatre fois.
Quelle est une erreur courante que les gens commettent en regardant les vidéos d'entraînement Insanity ?
-Les gens ont tendance à se décourager en comparant leur performance avec celle des athlètes professionnels dans les vidéos.
Pourquoi est-il recommandé de ne pas vérifier ses photos avant/après trop tôt dans le programme ?
-Les changements physiques ne sont pas immédiats et vérifier trop tôt peut décourager si l'on ne voit pas de différence.
Quelle est une autre erreur que Scott a commise lors de son expérience avec le programme Insanity ?
-Scott a mentionné avoir sacrifié la forme pour la vitesse, ce qui peut mener à des blessures ou à ne pas bénéficier pleinement des exercices.
Pourquoi est-ce important de suivre le programme Insanity comme prévu dans le calendrier ?
-Le calendrier a été conçu pour optimiser les résultats, en combinant les types d'entraînements de manière stratégique.
Quel est le pire scénario pour Scott lorsqu'il s'agit de suivre un programme d'entraînement ?
-Ne pas suivre strictement l'alimentation recommandée, ce qui peut grandement réduire l'efficacité des entraînements.
Scott mentionne-t-il avoir eu des excuses pour ne pas suivre le programme Insanity ?
-Oui, Scott admet avoir trouvé des excuses, mais il insiste sur l'importance de ne pas se laisser décourager par ces obstacles.
Quel est le conseil de Scott concernant la façon de gérer les envies ou les erreurs alimentaires pendant le programme Insanity ?
-Scott suggère de considérer les erreurs alimentaires comme une motivation supplémentaire pour se dépasser lors de l'entraînement.
Scott donne-t-il des conseils sur la façon de maintenir une bonne alimentation tout en suivant le programme Insanity ?
-Non, Scott reconnaît ne pas être qualifié pour donner des conseils dietétiques approfondis et recommande de consulter des professionnels de la nutrition.
Outlines
💪 Mise en place de l'état d'esprit pour réussir
Le premier paragraphe souligne l'importance d'adopter le bon état d'esprit avant de commencer un programme d'entraînement intensif comme Insanity. L'animateur, Scott, insiste sur la nécessité de s'engager pleinement et de s'objectiver de finir le programme, qu'il s'agisse d'une semaine, d'un mois ou de l'ensemble du programme. Il mentionne que les résultats du test d'endurance (fit test) sont fréquents pour aider à suivre les progrès. Scott introduit également le contexte de la vidéo, expliquant qu'il ne se considère pas comme un expert en matière de régime ou de forme physique, mais qu'il a une expérience significative avec le programme Insanity, qu'il a suivi plusieurs fois. Il explique que la vidéo a pour but d'éviter aux téléspectateurs de commettre les mêmes erreurs qu'il a faites lors de ses propres expériences avec le programme.
📸 Importance des photos avant et après
Le deuxième paragraphe met l'accent sur l'importance de prendre des photos avant de commencer un programme d'entraînement pour avoir un point de comparaison. Scott conseille de ne pas s'attendre à voir des changements significatifs avant au moins trois semaines d'entraînement. Il suggère de prendre des photos avant et après le test d'endurance de la troisième semaine pour mesurer les améliorations. Il mentionne également que montrer ses résultats peut être un puissant moyen de motivation, mais il recommande de ne pas le faire trop tôt, car cela pourrait ne pas refléter suffisamment de changement pour être encourageant.
🏃♂️ Ne pas se décourager面对运动员的表现
Dans le troisième paragraphe, Scott avertit contre la comparaison avec les athlètes professionnels dans les vidéos d'entraînement. Il souligne que ces athlètes sont des professionnels de haut niveau et que les participants du programme Insanity ne devraient pas s'en décourager. Il conseille de ne pas se concentrer trop sur les performances des athlètes dans les vidéos et de se concentrer plutôt sur son propre rythme et progression. Scott encourage les gens à ne pas se complaisanter non plus, mais à pousser leurs limites autant que possible, en suivant les conseils de l'entraînement mais en surpassant leurs propres performances d'avant.
🍽️ Importance d'un régime alimentaire adéquat
Le quatrième paragraphe traite de l'importance d'un régime alimentaire adéquat lors de l'entraînement. Scott admet qu'il n'est pas un expert en nutrition, mais il souligne que la nourriture de qualité est essentielle pour soutenir les efforts d'entraînement intenses. Il conseille aux gens de ne pas manger de la nourriture de mauvaise qualité et de ne pas sous-estimer la quantité de nourriture nécessaire pour fournir l'énergie nécessaire. Scott conclut en réitérant l'importance d'éviter les excuses et de maintenir un régime alimentaire sain pour maximiser les résultats du programme Insanity.
Mindmap
Keywords
💡Mentalité
💡Programme d'entraînement
💡Résultats
💡Photos avant/après
💡Test d'aptitude
💡Alimentation
💡Excuses
💡Forme
💡Athlètes modèles
💡Suivre le programme
Highlights
The importance of having the right mindset when starting the Insanity program, focusing on commitment to finish.
The significance of fit tests every two weeks to track progress and motivate.
The average person's perspective on fitness, differentiating from professional athletes.
The experience of graduating the Insanity program four times and learning from mistakes.
The top 10 mistakes made while doing the Insanity program to avoid.
The necessity of taking before photos for motivation and progress tracking.
Advice against checking before and after photos too soon for realistic expectations.
The benefit of sharing results and progress with others for additional motivation.
The challenge of not comparing oneself to the top athletes in the Insanity videos.
The importance of maintaining proper form during exercises to avoid injury and maximize benefits.
The struggle of not getting complacent and always pushing to improve.
The structured nature of the Insanity program and the importance of following it strictly.
The common mistake of making excuses to avoid workouts and the importance of overcoming them.
The critical role of diet in conjunction with the Insanity program for optimal results.
The analogy of fueling a car with potato juice versus petrol to illustrate the importance of diet.
The final advice on not letting diet slip and seeking professional guidance for a balanced diet plan.
Transcripts
you need to get yourself
into the mentality that you are going to
finish this workout you're going to
finish this program
you're going to finish this week
whatever it is there's a reason why the
fit test happens every two weeks even
your fit test results
your fit test results you've maybe gone
up by sort of 10
10 reps on every single exercise i don't
know potato juice in a car rather than
petrol
what is up people it is scott and i'm
back from
baker fitness with a slightly different
style of video than what we are used to
this time i've had a bit of a think and
i was looking around for ways that i
can kind of be informative to you guys
and sort of
teach you stuff unfortunately as most of
my video titles
suggest i'm just the average guy really
i'm just a normal dude i'm not
in the same shape as a matt does fitness
or a mic theresta or anything like that
so i don't feel like i'm the right
person to be giving advice
on stuff like diets and physiques etc
one thing that i do have a lot of
experience
with is the insanity program i've
graduated it
four times now i have made mistakes down
the way i've attempted it a few times
i've done
multiple different insanity programs
i've met my i've made a
hell of a lot of mistakes started doing
them when i was 20
maybe 21 one of them two i'm now
26 years old and i am
still doing them i'm still still doing
i'm still using them as my main
source of fitness so what i thought was
i will give you my top 10 mistakes i've
made
doing the insanity program so that you
guys do not make these
same mistakes forgot to mention the
reason why this is so dark
is because when i turned the light on my
camera was doing some
incredibly stupid things like it kept
refocusing and
it was doing my heading so i've had to
turn the light off which is why i'm
basically sat in the dark talking to
a microphone looking into a camera in my
office room oh i'm not a weirdo who
likes to sit in the dark constantly i
promise
number 10 going into the insanity
program
with the wrong mindset if you're gonna
do insanity
with no intention of finishing it just
don't do it if you feel like your
motivation could slip in two weeks if
you feel like your motivation can slip
in three weeks
you feel like a month on the land
something may change just dirty from
bother
you're not in the right frame of mind
from the outset you need to look
at the program from start to finish you
need to look at both of the months
you need to look at how difficult the
exercises are they took me by surprise
the first time
but at the end of the day uh i still
push through
still pushed through still did them the
workout is extremely testing at towns
both physically
and mentally you've got to know what to
dig deeper
at the right time you need to get
yourself into the mentality that you are
going to finish this workout you're
going to finish this program
going to finish this week whatever it is
you're gonna do it you're gonna
absolutely smash it
you've got to get yourself into that
right mentality that no matter what
i will finish this i promise you after
two to three weeks you will see some
incredible results both
in the way you look and in your actual
cardio
what's very difficult and maybe you
maybe you can't complete the workouts
without absolutely gassing out in in
week one
by the end of week three you will be
leaps and bounds ahead of where you were
and when you look in the mirror you will
definitely see the results
as long as you don't fall into number
one on this list
number nine not taking before photos
when you start the program the problem
with insanity
can be from time to time when you put
yourself through these workouts that are
extremely intense and you're pushing
yourself to the limits
every single time you want to wake up
the next morning and
see instant results now the problem that
you've got is that your brain don't work
in that way your brain doesn't
keep a little photo of what you used to
look like
two weeks ago for example there it
doesn't keep it in your brain it doesn't
keep it to the side of the frame
so when you wake up in the morning and
look in the mirror you're going to see
basically the same thing that you saw
the day before now the difference is
the the day before that and the day
before that you are making
gradual improvements to the way you look
so
taking a before photo is extremely good
for motivation extremely good
for mentality for the simple reason of
if you feel like you're not making any
difference you can whip that bad boy out
you can have a look at your before photo
see how you look now maybe take another
one getting both side by sides have a
look and
honestly you look at it and think jesus
christ what a difference i've made
leading on to number eight checking your
before and after photos
too quickly now obviously i said that in
the previous one to take before photos
and use that as motivation
the difference is guys you're not gonna
see a difference after the first fit
test on day one
you may not even see a difference at the
end of week one
your body hasn't had time to adapt your
body hasn't had time
time to change that much you might see
slight differences but it's not going to
be
to the point where your motive it's
going to motivate you to keep going
what i would recommend you have a fit
test on the monday
of week three check your before and
after photos
on that day if you want to get through
the entirety of month one and you can do
that mentally and then check it even
better
even better but don't expect to see
a major change within the first three
four days to even a week
maybe even sort of midway through week
two there's a reason why the
fit test happens every two weeks and it
doesn't happen
every week and it's so that you can see
the difference in your fitness level
going up
so i would say check your before and
after photos on the morning
of the fit test number seven a bit of a
tricky one really because it i suppose
it depends on your confidence and
and stuff but i'm gonna throw it in
there anyway and it's
not showing anybody your results now
personally
i didn't do this the first time i did
insanity
but i did do it the second time and
really like you're putting a lot of
grafting you put a lot of hard work into
this
putting yourself through intense workout
every
single day by one every single week even
the recovery exercises are difficult
you're putting yourself through absolute
health every single day
so why not sure your results are if you
look at your before and after photos
after month one and you see some
rapid rapid weight loss even your fit
test results
you fit test results you've maybe gone
up by sort of 10
10 reps on every single exercise show
people your results
once the praise starts rolling in for
what you're doing you're going to think
god damn i want to go further and
further you'll get that bug
and you'll think canel if i look at like
this at this point
what am i going to look like at the end
of the entire program
how much of a difference am i going to
make from day one to now
like sure people you know you're working
hard why not you deserve it
it's just a motivational thing that i
do that i like to do and when i didn't
do it the first time i wasn't as
motivated to push on
when i did it the second time and i was
in a bit of a slump
it motivated me to push through number
six
focusing too much on the athletes in
the videos do not get disheartened
you've got to think
these guys and girls are top level
athletes
some of them are marathon runners some
of them are fitness instructors i'm sure
there's
a basketball player in there who like
competes at higher levels
these guys were selected they had to
audition to get into the videos
you've got to think of how many fitness
lovers are actually out there
who got rejected from the insanity
videos these athletes
these athletes are top tier go at your
own pace guys don't get disheartened
by the athletes on the video go at your
own pace you are your own competition
not the guys on the video until you get
laid on the line do better than last
time just editing the video
and i realized that i've i kind of
missed number five
i've gone number six and then i've gone
number four for some reason
don't know how i've managed that so i'm
gonna do
number five now number five
is sacrificing form for speed
you wanna be keeping your form spot on
if you try and do the exercises
too fast and your form just isn't there
then you're going to end up injuring
yourself it's simple as that
either that or you're not going to reap
the benefits from the actual exercises
that you're doing
you've got to keep your form spot on
each time
now what's helped me since moving into
this house and having the summer house
the way that it is is i've got some
sort of mirrored film sheets on the
inside of all of the doors
so i can see myself working out so it
makes it a
hell of a lot easier for me to see my
form and make sure that i'm not
dipping my back too much or i'm not
going far enough down on my squats
or my back's not straight when i'm doing
my
mountain climbers etc etc focus on your
form
in one way or another how whichever way
you decide to do it
focus on your form now the next one
which will be
number four is gonna be slightly out of
whack so you're gonna have to bear with
me on that one
when i say i know i said in the last one
that means number six not this one
so yeah my bad i'm an idiot
number four along the same thing
focusing too much
on the athletes in the videos number two
this is the opposite
end of the spectrum this is don't get
complacent
shanti tells the athletes in the videos
to take breaks
if you can push through don't break when
they're brick if you can go
if you can keep going when tonya takes a
break for example
you push through and you keep going you
you're your own competition as i say
if you feel that you can go you go
number three
is missing dares out with the program
and saying do you know what i'll do
two incentive six stars is tomorrow
there's a reason why
this program has a calendar that comes
with it there's a reason for
it that reason is because it's meant to
be done in a certain way
the reason why you do pure cardio on the
same day
as cardio abs there's a reason for that
there's a reason for it all
you're going to get the best results if
you follow this workout to a t
do the workouts on the days that you are
meant to do it and you will see
better results than if you save three up
and do three on a saturday for example
number two so high up on this list this
is the
second worst mistake i've made too many
excuses
this could be a thousand things guys
this could be a thousand things
it could be you saying i don't have time
to do it
make time i've got a slight injury a
little niggle
look a little niggle sometimes you can
work past it
like if you are in searing searing pin
and you physically cannot do it don't do
it
absolutely don't do it if it's a slight
little niggle
or your muscles are tight or something
go do the workout
go do the warm up see how you feel in
the warm up if you physically can't do
it because you're in too much pain
stop but nine times out of ten you're
gonna do the warm up your muscles are to
get the blood flow into them
you're then going to do the stretch
you're going to lengthen your muscles
and then you're going to feel absolutely
fantastic most of the time
the niggles go away they vanish the day
after you might not even have the niggle
it might be gone
to do the workout play it by how you
feel
if you feel you can push through it push
through it if you physically feel like
i cannot do this i'm gonna damage myself
don't do it
another excuse could be i've had a bad
day diet wise
what's the point well the point is if
you've had a bad day
diet wise that's even more of a reason
to get your ass in there
and dig deeper it's even more of a
reason to get into the insanity workout
smash it out do it burn them calories
you've eaten a pizza go burn that pizza
off you've eaten a lot of crap eating 16
pizzas you've eaten a full tub of ice
cream
you've had 42 chips something like that
whatever yeah get in there and work out
basically guys number two no excuses
there's a reason why you started the
insanity workout there is a reason
why you started doing it you felt one
way you wanted to improve your fitness
this
and the other don't let the excuses keep
you down go in and smash it
number one the golden goose the most
difficult thing
on this list the most important thing on
this list
something i have fallen victim to
countless times doing the insanity
workout and that is not sticking to your
diet
having a bad diet thinking that you can
eat crap
now the workouts are extremely intense
guys they are extremely intense you're
going to be burning a lot more calories
than you have done in the past simple
you're going to be burning
a [ __ ] ton more [ __ ] some more simple as
that
at the end of every workout you're going
to feel like do you know what
i've been a pizza i keep using pizza i
love pizza that's why
i've ate them chocolates i've eaten them
sweets i'm going to eat three mars bars
i don't know and whatever flouts you
bought this your program comes
with a diet plan not telling you you
should follow it i'm not qualified
i'm not qualified to speak on diet i
will give you a diet or what tell you
what you should be eating i'm not going
to tell you anything about your macros
etc if you want to learn anything about
them then go check out someone like greg
ducett's channel
jeff nippad's channel athleanex them
type of people are going to give you
the ins and outs of macros and what you
should be eating
that's not me what i will say though
guys is
don't let your diet slip i've done it in
the past put myself through
60 days of absolute hell doing insanity
diet's been poor throughout and i've
come out of the end with results but
nowhere near as good as the results
should be if you're fueling your body
with
a load of [ __ ] you your workouts are
going to be a load of [ __ ]
they're not going to work it's like
putting i don't know potato juice in a
car rather than petrol
the car might run for a tiny little bit
i'm not that good with engines this is
probably a shite analogy but if you're
putting potato juice in a car it's not
gonna run
as well as it does if it's got petrol in
it if you put petrol in a diesel car
that'd be a better analogy
[ __ ] potato juice if you put petrol
in a diesel car
the ship might work for a little bit and
then it's gonna conk out you can use a
car analogy for absolutely
anything use the car analogy if you're
putting
pizzas kebabs turquoise i keep using
pizzas
stop i love pizza if you're not putting
kebabs
um i've lost my training photo if you're
putting kebabs in your butt in your body
dynamite in your body if you're putting
chinese in your body every night and
then you go in and do an insanity
workout you're not quality foods they're
not quality foods you're
you're not going to be able to work out
as well as you do if you
are eating good foods and a good
balanced
diet and that is the main thing another
thing about diets guys
it is not eating enough i've made this
mistake again
in the past you still need to be eating
you don't need to stop eating
you're doing an insane workout you need
fuel guys
don't eat too little you need a good
balanced diet and as i said go to
somebody who's more of a professional
in regards to that get them to put a
diet plan together for you
there's a lot of online trainers out
there there's a lot of personal trainers
in your own gyms
there's a lot of personal trainers in
your area go and get a diet plan off of
them
and honestly you will see the most
incredible results
so guys that is my 10 mistakes
that i've made in the past that i do not
want you guys to fall into
when you are doing the insanity program
and to be honest this can be used for
any high intensity program any fitness
program really
any fitness program you can use it for
anyway and without
rambling on rambled enough in this video
i have been scott
from baker fitness and as always let's
get fit
[Music]
together
[Music]
you
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