10 INSANITY Workout MISTAKES!

Summary

Dans 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

00:00

💪 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.

05:01

📸 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.

10:03

🏃‍♂️ 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.

15:06

🍽️ 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.

Keywords

💡Mentalité

La mentalité fait référence à l'état d'esprit ou à l'attitude qu'une personne adopte face à une tâche ou un défi. Dans le contexte de la vidéo, elle est essentielle pour réussir un programme d'entraînement intense comme l'Insanity. L'animateur insiste sur l'importance de commencer avec la détermination de finir le programme, ce qui illustre la mentalité victorieuse.

💡Programme d'entraînement

Le terme 'programme d'entraînement' désigne un plan structuré d'exercices physiques visant à améliorer la forme physique et la santé. L'Insanity est un exemple de programme d'entraînement mentionné dans la vidéo, qui est extrêmement exigeant et nécessite une grande discipline.

💡Résultats

Les 'résultats' sont les effets ou les changements observables suite à une action ou un processus. Dans la vidéo, l'animateur mentionne que les participants au programme Insanity peuvent s'attendre à des résultats significatifs en termes de transformation physique et d'amélioration de la forme physique après quelques semaines d'entraînement.

💡Photos avant/après

Les 'photos avant/après' sont des images prises au début et à la fin d'un processus pour montrer les différences. L'animateur conseille de prendre des photos avant de commencer le programme Insanity et de ne les comparer qu'après plusieurs semaines, pour motiver et évaluer les progrès.

💡Test d'aptitude

Un 'test d'aptitude' est un ensemble d'exercices utilisés pour évaluer le niveau de forme physique d'une personne. Dans la vidéo, l'animateur explique que les tests d'aptitude sont effectués tous les deux semaines pour suivre les améliorations de la condition physique et la force.

💡Alimentation

L' 'alimentation' fait référence à la nourriture et aux nutriments que l'on摄入 pour fournir énergie et maintenir la santé. L'animateur souligne que la qualité de l'alimentation est cruciale pour maximiser les résultats d'un programme d'entraînement intense comme l'Insanity, en comparant une mauvaise alimentation à mettre de la purée de pommes de terre dans une voiture au lieu d'essence.

💡Excuses

Les 'excuses' sont des raisons ou des justifications données pour ne pas faire quelque chose. L'animateur met en garde contre les excuses qui peuvent entraver la réussite du programme d'entraînement, insistant sur le fait qu'il faut trouver des moyens de s'entraîner malgré les obstacles.

💡Forme

La 'forme' se réfère à la manière dont une personne effectue un exercice physique, en termes de technique et de posture. L'animateur recommande de maintenir une bonne forme tout au long des entraînements pour éviter les blessures et obtenir les meilleurs résultats.

💡Athlètes modèles

Les 'athlètes modèles' sont des individus de haut niveau qui apparaissent dans les vidéos d'entraînement pour montrer comment effectuer les exercices. L'animateur avertit de ne pas se décourager par la performance des athlètes modèles, mais de progresser à son propre rythme.

💡Suivre le programme

Le fait de 'suivre le programme' signifie de respecter les instructions et la structure d'un plan d'entraînement. L'animateur souligne l'importance de suivre le programme Insanity comme prévu, en effectuant les exercices les jours indiqués, pour obtenir les meilleurs résultats.

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

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together

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you