My honest advice to someone who wants to get in shape

Summary

The 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

00:00

💪 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.

05:01

🏋️‍♂️ 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.

Keywords

💡Newbie gains

Newbie gains refers to the initial rapid progress in muscle growth and fat loss that beginners experience when they first start strength training. This term is central to the video's theme of encouraging beginners to take advantage of their initial period of rapid adaptation to exercise. The script mentions that 'for the first 2 years you will progress no matter what', highlighting the potential for significant transformation during this time.

💡Influencers

Influencers in the context of this video are individuals who have a significant online following and often promote certain fitness practices or aesthetics. The video contrasts the speaker's normalcy with the 'Jack' physique of famous influencers, emphasizing that the advice is for those seeking a more attainable and sustainable fitness journey rather than emulating the extremes of bodybuilding.

💡Compound exercises

Compound exercises are multi-joint movements that work multiple muscle groups simultaneously. The video emphasizes the importance of these exercises for building a strong foundation of strength and muscle mass. Examples given in the script include 'bench press, push-ups, chin-ups, pull-ups, lat pulldowns, bent over rows, deadlifts, lunges, and squats', which are described as 'timeless' and effective for long-term fitness goals.

💡Routine consistency

Routine consistency is the practice of sticking to a specific workout routine for a sufficient period to allow the body to adapt and improve. The video advises against frequently changing exercises, suggesting that 'sticking to a routine for at least 3 months' is ideal for seeing progress and preventing the inefficiency that comes from constantly learning new movements.

💡Minimalist training

Minimalist training, as mentioned in the video, involves starting with simple and manageable workout routines to establish a sustainable fitness habit. The speaker warns against the 'Beginner's trap' of creating overly intense routines that are difficult to maintain, advocating instead for a gradual build-up that can be easily integrated into one's lifestyle.

💡Mind-muscle connection

Mind-muscle connection is the concept of mentally focusing on the muscle group being worked during an exercise to enhance the effectiveness of the workout. The video stresses the importance of this connection for better muscle recruitment and form, stating that 'your mind has to be in your body in the exercise' to maximize gains.

💡Sustainability

Sustainability in the context of the video pertains to the ability to maintain a fitness routine or lifestyle over the long term. The speaker encourages viewers to prioritize sustainable practices that can be continued indefinitely, rather than seeking quick fixes or temporary results that may not last.

💡Long-term mindset

A long-term mindset is an approach to fitness that values gradual, consistent progress over quick, short-term gains. The video suggests that adopting this mindset will help individuals stay committed to their fitness journey and appreciate the results of their efforts more, as opposed to expecting immediate changes.

💡Professional athletes

The video uses professional athletes as examples of individuals who train with intense focus and dedication. It contrasts the focused training sessions of these athletes with the distracted behavior often seen in commercial gyms, emphasizing the need for a similar level of concentration and commitment to achieve optimal results.

💡Influence and trends

Influence and trends refer to the popular practices and advice circulating in the fitness industry, often propagated by social media influencers and other sources. The video warns against blindly following these trends and instead encourages viewers to customize their fitness approach based on their unique circumstances and what they can sustain.

💡Private coaching

Private coaching is a service mentioned in the video where a coach provides personalized guidance on training, diet, and mindset. The speaker offers this service as a way for viewers to receive tailored advice and support in optimizing their fitness journey, moving beyond generic advice to a more individualized approach.

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