10 Workout Tips I WISH I Knew In My 20s!

alpha m.

29 Dec 201808:30

Summary

TLDRIn this fitness-focused transcript, the speaker reflects on three decades of weightlifting and bodybuilding, sharing ten valuable lessons he learned along the way. He emphasizes the importance of finding a knowledgeable mentor, dispels the myth of spot reduction, and highlights the benefits of certain supplements like l-carnitine and CLA for body fat reduction. The speaker also stresses the need for a balanced diet, the overemphasis on protein intake, and the reality of a slowing metabolism with age. His insights aim to help others achieve better results with less effort and maintain a well-rounded approach to fitness and life.

Takeaways

🏋️‍♂️ Start early and stay consistent: The speaker began lifting weights at 12 and has been consistent for 30 years, emphasizing the importance of starting early and maintaining a routine.
🏆 Competition and self-improvement: Participating in bodybuilding shows helped the speaker improve, suggesting that competition can be a powerful motivator for self-improvement.
🤔 Importance of mentorship: Finding a knowledgeable mentor or 'fitness Yoda' can save time and guide you more effectively than following advice from those who look good but may not know what they're talking about.
💪 Perception vs. reality: People may accuse you of using steroids if you look good, but this is often an unfounded assumption based on appearance rather than knowledge.
🚫 Myth of spot reduction: There is no such thing as spot reduction for body fat; it's a myth that many people still believe, but it's crucial to understand that fat loss is systemic, not localized.
🍗 Overcomplicated diets: The speaker used to eat only boiled chicken and sweet potatoes, but found out that a more balanced approach to dieting can be more effective and enjoyable.
💊 Supplements for fat loss: Using l-carnitine and conjugated linoleic acid (CLA) in combination with fasted cardio can be an effective way to reduce body fat.
🏃‍♂️ Morning cardio: Doing cardio on an empty stomach in the morning, combined with the right supplements, can be a powerful tool for fat loss.
🥩 Protein intake misconceptions: You don't need to eat 400 grams of protein to gain muscle; the actual requirement is much lower and can be met through balanced meals and supplements.
🍔 Avoid dirty bulking: Gaining muscle by consuming excessive calories, especially from poor-quality sources, will lead to unwanted fat gain that you will later have to lose.
🏋️‍♀️ Balance in life: It's important to balance looking good with living a balanced life, as focusing solely on aesthetics can lead to missing out on other aspects of life.
🏋️‍♂️ Train legs: Training legs is as important as training other body parts for functional strength and a well-balanced physique.
🔥 Metabolism changes with age: Metabolism slows down as you age, impacting how your body processes food and how much you can eat without gaining weight.

Q & A

How long has the speaker been lifting weights?
-The speaker has been lifting weights for 30 years, starting at the age of 12.
What significant achievement did the speaker accomplish in 2001?
-In 2001, the speaker won the Supernatural Nationals for his high class.
What is the speaker's perspective on social media fitness influencers?
-The speaker warns that just because someone looks good on Instagram doesn't mean they are knowledgeable about fitness, and there are many people with great bodies who may provide misleading information.
What is the speaker's advice regarding accusations of steroid use?
-The speaker suggests that if someone accuses you of using steroids based on your appearance, you should respond by saying you don't use them and if that makes the accuser feel better, it's okay.
What is the speaker's stance on spot reduction for losing body fat?
-The speaker states that there is no such thing as spot reduction when it comes to losing body fat, and anyone claiming otherwise is lying.
What dietary changes did the speaker make to improve his body fat reduction?
-The speaker discovered the benefits of combining L-carnitine and conjugated linoleic acid (CLA) for body fat reduction, and he started doing fasted cardio.
What is the speaker's opinion on the best time for cardio to reduce body fat?
-The speaker believes that doing cardio on an empty stomach in the morning, combined with L-carnitine and CLA, is the most effective way to reduce body fat.
What is the recommended daily protein intake according to the speaker's calculation?
-Based on the speaker's body weight and body fat percentage, he needs approximately 135 grams of protein per day.
What is the speaker's view on the necessity of consuming a high amount of protein to gain muscle?
-The speaker advises that one gram of protein per pound of lean muscle mass is sufficient for muscle gain, and overconsumption is unnecessary.
What is the speaker's advice on the importance of balance in diet and lifestyle?
-The speaker emphasizes the importance of balance, stating that being overly fixated on aesthetics can lead to missing out on life experiences and can negatively impact relationships.
What change did the speaker notice in his metabolism after turning 30?
-The speaker noticed a significant decrease in his metabolism after turning 30, which led to weight gain even without a drastic change in diet.
What is the speaker's advice on the importance of leg training?
-The speaker advises training legs as much as other muscle groups for functional strength and a well-balanced physique.
What is the speaker's final piece of advice regarding maintaining a fit physique as one ages?
-The speaker's final advice is to exercise regularly, eat right, do cardio, drink water, and keep oneself accountable, such as through filming videos.

Outlines

00:00

🏋️‍♂️ 30 Years of Fitness Lessons Learned

The speaker reflects on 30 years of weightlifting and bodybuilding, sharing 10 key lessons they've learned along the way. They discuss the importance of finding a knowledgeable mentor, dealing with the misconception that a fit person must be using steroids, and the myth of spot reduction for body fat. They also highlight the benefits of l-carnitine and CLA for body fat reduction, the best times for cardio, and the need for a balanced approach to diet and exercise. The speaker emphasizes the importance of proper nutrition, debunking the myth that one must consume massive amounts of protein to build muscle, and stresses the value of a protein supplement post-workout for muscle recovery.

05:01

🍽️ Balancing Aesthetics with Life Quality

In the second paragraph, the speaker delves into the consequences of extreme dieting and the importance of maintaining a balanced lifestyle. They share personal experiences with low body fat affecting their sex drive and relationships, stressing the need to avoid 'dirty bulking' and to focus on quality calories for muscle gain. The speaker also discusses the importance of leg training for overall functional strength and a balanced physique, and how metabolism changes with age, leading to the realization of the need for consistent exercise, proper nutrition, hydration, and accountability to maintain a fit physique throughout life.

Mindmap

Keywords

💡Bodybuilding

Bodybuilding is a sport that involves developing the muscles of the human body to improve physical appearance and strength. In the video, the speaker has a history of competing in bodybuilding shows and shares his experiences and lessons learned over the years. He mentions winning the 'Supernatural Nationals' and how his approach to bodybuilding has evolved.

💡Steroids

Steroids refer to anabolic-androgenic steroids, which are sometimes used to enhance muscle growth and performance in athletes. The speaker discusses the misconception that people with impressive physiques must be using steroids, a claim he refutes and advises others to do the same.

💡Spot Reduction

Spot reduction is the idea that one can lose fat from a specific area of the body by exercising that area. The speaker clarifies that this is a myth and that fat loss occurs uniformly across the body, not in isolated areas.

💡L-Carnitine

L-Carnitine is a supplement that is believed to help transport fatty acids into the mitochondria of cells to be burned for energy. The speaker recommends combining L-Carnitine with CLA (Conjugated Linoleic Acid) for effective body fat reduction, sharing his personal success with this method.

💡CLA (Conjugated Linoleic Acid)

CLA is a type of fat naturally found in meat and dairy products that is also available as a dietary supplement. It is believed to help with weight management and body composition. The speaker describes how taking CLA in conjunction with L-Carnitine has helped him with body fat reduction.

💡Protein Intake

Protein intake refers to the amount of protein consumed daily, which is essential for muscle growth and repair. The speaker explains that one does not need to consume an excessive amount of protein to gain muscle, providing a formula to calculate the necessary protein intake based on body weight and body fat percentage.

💡Dirty Bulking

Dirty bulking is the practice of consuming a large number of calories, often from unhealthy sources, in an attempt to gain muscle mass. The speaker warns against this approach, as it leads to unnecessary fat gain that must later be lost.

💡Balance

Balance, in the context of the video, refers to maintaining a healthy equilibrium between physical appearance and overall lifestyle. The speaker emphasizes the importance of not being overly fixated on aesthetics and instead focusing on a balanced approach to health and fitness.

💡Metabolism

Metabolism is the process by which the body converts food into energy. The speaker discusses how his metabolism changed as he aged, particularly noting a significant shift at the age of 30, which affected his ability to maintain his physique without adjustments to his diet and exercise routine.

💡Leg Training

Leg training involves exercises that target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. The speaker admits to previously neglecting leg training but now emphasizes its importance for functional strength and a well-balanced physique.

💡Supplements

Supplements are products, such as protein shakes and vitamins, that are used to enhance dietary intake. The speaker mentions using protein supplements post-workout for their convenience and rapid absorption, aiding in muscle recovery and growth.

Highlights

Lifted weights for 30 years, started working out at 12, first bodybuilding show at 22.

Won the Natural Nationals in 2001 for his high class.

Shares 10 lessons learned from years of bodybuilding experience.

Warns against following fitness advice from people who look good but may not be knowledgeable.

Advises finding a knowledgeable fitness mentor or 'Yoda'.

Mentions being accused of using steroids despite not using them.

Dispels the myth of spot reduction for body fat loss.

Recommends l-carnitine and conjugated linoleic acid (CLA) for body fat reduction.

Emphasizes the importance of doing cardio on an empty stomach in the morning.

Suggests that high-protein diets are not necessary for muscle gain.

Provides a formula for calculating daily protein needs based on body weight and body fat percentage.

Advises against dirty bulking and consuming excessive calories.

Stresses the importance of balance in life between aesthetics and living a full life.

Warns of the impact of extremely low body fat on sex drive and relationships.

Advises focusing on muscle contraction and range of motion in exercises, not just lifting heavy weights.

Encourages training legs as much as the upper body for functional strength and a balanced physique.

Notes the significant drop in metabolism at age 30 and the need for adjustments in diet and exercise.

Recommends maintaining a consistent exercise routine and proper diet for long-term health and appearance.