My honest advice to someone who wants to get in shape
Summary
TLDRThe speaker, a normal guy who transformed his physique, shares his advice on muscle building. He emphasizes the importance of consistency and simplicity in workouts, especially for beginners, and stresses the value of compound exercises that have stood the test of time. He advises against frequent routine changes and suggests sticking to a routine for at least three months to see steady progress. The speaker also highlights the need to make exercise a sustainable part of life, focusing on long-term commitment rather than quick results, and the importance of being fully present and focused during workouts to maximize gains.
Takeaways
- 💪 Start with the 'Newbie gains' mindset: For the first 2 years of consistent gym attendance, progress is almost guaranteed regardless of the specific training methods used.
- 🤔 Overcome gym anxiety: Embrace the learning process and understand that everyone starts somewhere, so don't be afraid to figure things out as you go.
- 🏋️ Stick to the basics: Focus on compound exercises that have stood the test of time, such as bench press, push-ups, chin-ups, and squats, as they provide the most value for building muscle.
- 🔄 Consistency over variety: Avoid frequently changing routines. Instead, stick to a set of exercises for at least 3 months to build efficiency, strength, and gains.
- 🔄 Patience is key: Recognize that sustainable progress takes time and that rapid changes are less valuable than long-term, consistent results.
- 🏃♂️ Make fitness a lifestyle: Integrate regular physical activity into your daily life to maintain consistency and avoid the 'beginner's trap' of overcommitting and burning out.
- 📉 Avoid extreme routines: Start with minimalist training routines to build momentum and make exercise a sustainable habit, gradually increasing intensity as desired.
- 🕰️ Embrace the long-term perspective: Understand that achieving a desired physique is a marathon, not a sprint, and requires years of consistent effort.
- 🎯 Prioritize sustainability: When considering changes to your training or diet, ask if they are sustainable in the long run, rather than just focusing on immediate gains.
- 🧘♂️ Focus on the present: Be fully present and focused during your workouts, cultivating a strong mind-muscle connection for better performance and results.
- 🚫 Beware of fitness trends: Don't blindly follow influencers or trends; instead, customize your fitness journey to suit your unique circumstances and preferences.
Q & A
What is the term used to describe the initial period of significant progress for new gym-goers?
-The term used is 'Newbie gains', which refers to the period where new gym-goers experience rapid progress in muscle building and fat loss due to the novelty of weight training.
Why is it important to overcome the initial anxiety of going to the gym?
-Overcoming the initial anxiety is important because it allows individuals to start their fitness journey without being hindered by fear or self-consciousness, enabling them to learn and adapt in a gym environment.
What type of exercises are recommended for beginners to focus on in the beginning of their fitness journey?
-Beginners are recommended to focus on fundamental compound exercises such as bench press, push-ups, chin-ups, pull-ups, lat pull-downs, bent-over rows, deadlifts, lunges, and squats, as these provide the most significant results.
Why should beginners avoid frequently changing their workout routines?
-Frequently changing routines can lead to inefficiency and mediocre results, as the body and mind need time to adapt and become proficient in a particular exercise, leading to better form, strength, and progress.
What is the suggested duration to stick with a workout routine before considering changes?
-It is suggested to stick with a workout routine for at least 3 months, as this allows the body to adapt and make significant progress before reaching a stage of diminishing marginal returns.
What is the main reason most people struggle to make exercise a part of their lifestyle?
-Most people struggle because they fall into the 'Beginner's trap', where they create an extreme routine that is unsustainable, leading to burnout and inconsistency.
What is the mindset shift recommended for those seeking long-term success in their fitness journey?
-The recommended mindset shift is to prioritize sustainability over speed, focusing on making exercise a long-term, sustainable part of one's life rather than seeking quick results.
Why is focus during a workout important for achieving better results?
-Focus during a workout is crucial as it enhances mind-muscle connection and muscle recruitment, leading to better form, increased strength, and more effective training sessions.
What advice is given regarding the influence of fitness trends and influencers on one's workout routine?
-The advice is to be cautious of trends and influencers, and instead, customize a workout routine based on one's own situation and sustainability, rather than blindly copying others.
How can someone get personalized guidance and support in their fitness journey as mentioned in the script?
-One can get personalized guidance and support through private coaching communities where they can have live calls, ask questions, and receive tailored advice.
Outlines
💪 Embracing the Newbie Gain Phase
The speaker introduces himself as a normal individual who has undergone a significant transformation and offers advice for those looking to build muscle and become lean. He emphasizes the importance of the 'newbie gains' phase, where consistent gym attendance during the first two years leads to noticeable progress regardless of the training approach. The speaker encourages everyone to take advantage of this phase to build muscle and improve health. He also addresses common gym anxieties and the futility of chasing trendy exercises, advocating for the consistency of fundamental compound movements instead.
🏋️♂️ Consistency Over Novelty in Fitness Routines
The speaker discusses the common mistake of frequently changing workout routines in pursuit of faster results, which can hinder progress due to the lack of time to adapt and master each exercise. He suggests sticking to a routine for at least three months to allow the body and mind to become efficient and effective in performing the exercises, leading to greater gains. The speaker also touches on the importance of making fitness a sustainable part of one's lifestyle, rather than an extreme, short-term endeavor, and the value of focusing on long-term goals over immediate results.
Mindmap
Keywords
💡Newbie gains
💡Influencers
💡Compound exercises
💡Routine consistency
💡Minimalist training
💡Mind-muscle connection
💡Sustainability
💡Long-term mindset
💡Professional athletes
💡Influence and trends
💡Private coaching
Highlights
The speaker emphasizes the importance of the 'Newbie gains' phase, where beginners can make significant progress in the first two years of consistent gym attendance.
It's crucial to overcome the initial anxiety of going to the gym and realizing that everyone starts somewhere, making mistakes is part of the learning process.
The speaker advises sticking to compound exercises that have stood the test of time, such as bench press, push-ups, chin-ups, and pull-ups, as they are the most effective for muscle growth.
Consistency is key; the speaker warns against frequently changing workout routines, which can hinder progress by not allowing the body to adapt and improve at specific exercises.
A routine should be followed for at least three months to see significant results and to avoid the trap of diminishing returns from too frequent changes.
The speaker suggests that training should become a part of one's identity and lifestyle to ensure long-term adherence and success.
Avoid the 'beginner's trap' of creating an unsustainable routine that leads to burnout and inconsistency.
Start with minimalist training routines and gradually build up to more intense workouts to maintain momentum and make training a sustainable habit.
Recognize that achieving an impressive physique takes time and dedication, often years of consistent effort.
The speaker encourages adopting a long-term mindset focused on sustainability rather than seeking quick results.
When adding new elements to a training or diet routine, prioritize sustainability over immediate gains to ensure the changes can be maintained.
Stay focused and present during workouts, avoiding distractions like phones and social media to maximize muscle engagement and mind-muscle connection.
The speaker highlights the importance of professional athletes' training mindset and suggests applying the same level of focus to one's own workouts.
Avoid being swayed by fitness influencers and trends; instead, customize a workout plan that suits your individual needs and situation.
The speaker offers private coaching for personalized guidance in training, diet, and mindset to help individuals optimize their fitness journey.
The video concludes with an invitation for viewers to engage with the speaker for further discussion and support in their fitness goals.
Transcripts
hi I'm one here and as you can see I'm
not a big Gym Bro I don't look super
Jack like all your famous influencers
I'm just a normal guy who went from this
to this so I can't help you if you want
to win bodybuilding competitions but I
can help you if you want to put on some
muscle become lean and aesthetic just
like this with that said here's my
honest advice to anyone that wants to
build muscle it doesn't really matter
what you do as long as you hit the gym
for the first 2 years you will progress
no matter what this is the period we
like to call Newbie gains where if
you're going for from not lifting any
weights to lifting any weights you could
make all the mistakes you will still
build muscle lose fat and just have a
great time transforming your body in
fact I think everybody in the world
should milk out these first two years of
newbie gains and build as much muscle as
possible because it's healthy it's going
to help you look better and so on and so
forth perhaps the most important thing
here is getting over that initial
anxiety of stepping into the gym where
you think it's just full of these angry
gym Bros realizing that there's no harm
in you fumbling around and figuring your
way out and just going there for the
first 2 years next I was watching one of
these reals about these cool exercises
that people are doing it's like
everyone's inventing new ways to train
they've got an extra ball that they're
stepping on for balance and they're
jumping and and swimming under a barbell
like it was crazy what what I was seeing
new exercises are coming up all the time
that are just kind of like fat that just
like here for the moment people think
it's cool everyone tries it but we all
know a couple years down the line nobody
is really going to be doing that
exercise but 20 years ago people were
doing forms of bench press they were
doing push-ups they were doing chin-ups
they were doing pull-ups lap pull Downs
bent over rows deadlifts some lunges
squats these bang for your buck compound
exercises that were here 20 years ago
and that are going to be here 20 years
from now it's Timeless for a reason
stick to those exercises first and
there'll come a time in your fitness
journey where you will get to experiment
with different exercises maybe with atg
split squats maybe with tibialis rais
and weighted knee raises some hip flexor
exercises there's a place for this and
in fact I actually recommend a lot of
people move on to these exercises at
some point in their Fitness career but
if you're just starting out and you're
trying to build muscle your best bet is
to familiarize yourself with the most
fundamental exercises that are going to
give you 80% of your results and those
are your freee compound movements next
most people that go to the gym make the
mistake of switching out their routines
or just changing it to their favor every
couple of weeks they try the bend over
row for a couple weeks they're like you
know what my back's not changing let me
try the cable Rose then they go and
watch Instagram they're like wait I saw
this one arm dumbbell row where this guy
pulls the elbow that looks really good
he's Jack so I'm going to do that what
winds up happening is that you become
less and less efficient at doing that
particular exercise an exercise like I
always say is like a gift that keeps on
giving the more times you do it the more
your mind and your muscle your body
understands the mechanical procedure the
more effective and efficient you get at
recru recruiting the right muscles for
executing that movement what does that
mean your form's going to become more
stable you're going to become stronger
you'll be able to pull more weight your
progress will be stable and you'll make
more gains contrary to that if you keep
switching it about you're training your
mind to get used to different exercises
all the time and you're getting mediocre
results from all of these different
exercises that you're switching to it
doesn't have to be my routine it doesn't
have to be you know the the best routine
ever like I said it doesn't matter what
it is just focus on a routine a set of
exercises that you enjoy that you can do
consistently and stick to it for at
least 3 months I find 3 months is The
Sweet Spot because there does come a
point where if you stick to the same
exercise for just too long you enter
this stage of diminishing marginal
returns where your body almost only
becomes good at that one thing and you
want to train it in other directions and
other ranges of motion imagine a boxer
who only trains his jab for like 3 years
there comes a point where your Jabs
quite good and you might switch to you
know learning about hooks or your
footwork or whatever right so apply that
same idea but for 90% of you you're
switching too early so stick with it
next it's come to a point now where you
can drop me anywhere in the world I will
feel weird if I don't train my body in
some way body weight training hitting
the gym Jiu-Jitsu Saka tennis whatever
it is I'll be moving my body because
it's part of my identity to train to do
Sports to be active with my body it
doesn't sit well with me to not do it
and so it's that much easier for me
because it's part of my life to stay
consistent with training this is what
you want for yourself now why is it that
most people cannot make it part of their
life because they fall into The
Beginner's trap where they think oh my
God this is so fun I'm building so much
muscle I'm in the Newbie gain phase
anything I do it seems like I'm putting
a muscle if I do more I'm going to get
even more jacked and you just get sucked
into this craze where you build up a
routine that is too extreme that is too
heavy too many times a week this
actually results in you making some
gains in the beginning and then you
store and then you're like wait I
actually don't enjoy anymore I can't
really balance this with my work I've
got my assignments I've got my essays
I've got my family I've got my job
you're going to skip it once you're
going to skip it twice you're going to
skip it for 2 weeks and then it becomes
2 months and then you're like oh my God
summer's coming around I got to start
again so don't fall into that beginning
stri instead download my minimalist
training routines it's for free I put it
in the link below resist the urge to go
heavy start with something small and
then slowly build momentum and almost
trick your mind to be like wait this is
so easy I can just do this forever it's
so easy then you can slowly increase the
volume to match your desired results
make it part of your life and the best
way to do that is start in a minimalist
way next if you see a physique of a guy
whose physique is just amazing and
you're like oh my God I want that I want
that most of those guys have spent at
least 2 years probably more like 4 5 6 7
8 10 years to build that physique
understand that you will get there too
as long as you put in that amount of
work and you actually want to put in
that amount of work so that you value
the result of it if you got it in 6
months you wouldn't even value it
yourself of course we want fast changes
that's the world we live in but if you
go in with that long-term mindset of
like this is going to be part of my life
so what I want to prioritize is my
ability to make it sustainable rather
than my ability to see the fastest
results if you can do that smart mindset
shift then you'll be ahead of 99% of
people that are just dipping their toes
in and leaving because all they do is
care about speed and this of course
extends not just to your training
routine but to your diet to how many
times you train to what other activities
you do with it every time you decide to
add a feature to your training or to
your diet like okay I'm going to eat
this much protein or I'm going to add
this many exercises and training days
every time you want to add something the
first question you should ask is not is
this going to make me more gains but
it's actually is this something that I
can sustain for the long run and if the
answer to that is yes then you can add
it next most people if you go to the
commercial gym they going to be on their
phones they're going to be listening to
some random like music going on a few
calls scrolling some dating apps it's
just a halfast training session but
that's not how you see professional
athletes train when they train boxing
soccer UFC Jiu-Jitsu they don't just
like Midway start looking through their
phones listening to some things you
don't do that you're just there focused
and that's what you need to do in the
gym as well when you do the clim bench
press when you do the chin up your focus
has to be inside that movement you need
to be thinking I'm going to get five
reps I'm going to get six reps okay when
you're doing the row you're thinking to
yourself I'm going to squeeze my lats
I'm going to pull with my elbows I'm
going to really feel it in my lap
muscles and not in my biceps and your
mind muscle connection is there your
muscle recruitment is topnotch because
you're thinking and feeling into your
body that is the difference between pros
and Average Joe's when it comes to the
gym and you can even just see it and the
way that they move between set to set
between exercise to exercise you've seen
those guys in the gym right where like
just the by the way they move you know
they're locked in they're not thinking
about nothing else they're just super
focused on the exercise and those guys
usually look great then you get the
other guys right they're just there kind
of chilling it's kind of like their down
time they're having a good little chat
scrolling on their phones sharing each
other's little videos look I'm not
saying don't have fun with your friends
in the gym but when it's time to work
out your mind has to be in your body in
the exercise bring that Focus to it and
that's how you squeeze more gains out of
the same bloody exercise next is don't
get fooled by all these influences and
trends that dominate the fitness
industry today and that might be
including myself you're going to get so
much information about how to do this
how to do that why you should do this
why you should do that you watching this
wherever you are you're in your
particular situation maybe it's in the
German rainforest maybe it's in the
Brazilian beach side where your
supermarkets don't have this where your
gym access is not like this so you need
to understand that your situation only
you know best so you got to take some
Concepts and principles that I've shared
with you and build something that allows
you to enjoy and sustain working out for
the long run go at your own pace
understand that most people that Rush
will fall off focus on making it part of
your life and make it customized to you
in your particular situation rather than
just trying to mindlessly copy your
favorite influencer on the internet
having said that if you want to discuss
how to op optimize things in your
current situation if you want a coach to
guide you in different things such as
training diet and how to think when
things get difficult then check out the
link below I have a private coaching
Community where I jump on calls with you
live you'll get a chance to ask me
questions and hope you enjoyed this
video see you in the next one
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