10 Workout Tips I WISH I Knew In My 20s!
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
🏋️♂️ 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.
🍽️ 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
💡Steroids
💡Spot Reduction
💡L-Carnitine
💡CLA (Conjugated Linoleic Acid)
💡Protein Intake
💡Dirty Bulking
💡Balance
💡Metabolism
💡Leg Training
💡Supplements
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.
Transcripts
[Music]
there's something crazy I have been
lifting weights for 30 years I started
working out when I was 12 years old and
then 10 years later I did my first
bodybuilding show look at that baby face
and chiseled pecs for the next like
eight to ten years I competed in a ton
of bodybuilding show did well I was
never the biggest guy but I was always
the leanest and most symmetrical and in
2001 I won the supernatural Nationals
for my high class it's been like 17
years though since that but I like to
think I still look pretty damn good not
bad for a 42 year old geezer there are
10 things that if I had known back then
I wouldn't have wasted so much time I
would have had better results I wouldn't
have had to bust my ass so freaking hard
in the gym and so it said I'd like to
share with you the 10 lessons I know now
that I wish I knew that number was
because somebody looks good with their
shirt offer on Instagram doesn't mean
they know are tons of idiots with
amazing bodies out there spewing all
sorts of information and the downside
and the danger to this is that a lot of
guys that don't know any better will see
them and just think oh he's shredded or
he looks incredible he must know what
he's talking about and this is something
that I thought back then find your
fitness Yoda somebody who understands
who's been where you've been or who is
the knowledge base in education - hell
the second workout tip that I wish I
learned earlier is that if you look
better than somebody else they're gonna
accuse you of taking steroids if you
workout if you look good they're gonna
be people that accuse you of taking
steroids even if you're not I used to
get so upset when in reality what I
should have said and what you should say
is I don't take steroids but if that
makes you feel better for looking like
then okay number three there is no
such thing as spot reduction when it
comes to losing body fat now I used to
be in there because I had like a little
extra down here I had some love-handle
action and I used to do so many crunches
side twists oblique there's no such
thing as spot reduction anybody trying
to sell you that is absolutely lying
forth workouts hip I wish I knew back
then because damn I ate so much crappy
boiled chicken playing sweet potatoes is
that you don't need to kill yourself to
lose body fat everything was regimented
everything was planned everything was
perfectly boiled and disgusting and it
sucked for three months that I would
diet for a bodybuilding show I was
absolutely miserable and I found out
about l-carnitine quadric horn
specifically combining it with CLA
conjugated linoleic acid I started doing
fasted cardio mind blown body fat
shredded and I've never looked back
gentlemen
I've said it once I've said it a
thousand times first thing in the
morning on an empty stomach in your
target zone if you're doing steady-state
cardio now the truth is I used to think
that that was like it I have recently
come to understand that you can do
anything whether or not it's hit
training and getting your heart rate
like up and then down and basically if
you just move your ass on an empty
stomach
you take l-carnitine this is the best in
my opinion it's quadric horn I will link
to it down below three of these and
three of these conjugated linoleic acid
together first thing in the morning
before doing cardio on an empty stomach
and basically what happens CLA goes in
and actually emulsify aka breaks down
the body fat and then l-carnitine comes
in bang and takes that emulsified body
fat into your muscle to be used as
energy thing in the quickest easiest way
to reduce body fat that I have found
that has worked for me and everybody
else that has tried it that I've talked
to guys there's a link down below to our
bodybuilding.com landing page where you
can grab the l-carnitine
or the CLA incredible price there's a
discount code that you can use on
anything that bodybuilding.com sells
building calm is the king of
bodybuilding workout fitness information
diet advice they've got supplements
they've got gear they've got everything
you need to look and feel incredible the
link down below to bodybuilding.com
where you can grab any of my top 10
supplements I've done a video if you
missed it I will link to that down below
where I go
over my personal pick the top ten
supplements were building a better body
fifth workout tip I wish I knew back
then because it would have saved me a
lot of money and I wouldn't have been
like making everybody like want to pass
out because I farted so damn much is
that you don't need to eat 400 grams of
protein to gain muscle one gram of
protein per one pound of lean muscle
mass so will use me for an example
modern 50 pounds I'm 10 percent body fat
so you multiply by 90 percent which is
0.9 135 grams of protein for me I need
about 135 grams of protein per day now
that's not as easy as it sounds right a
chicken breast a medium-sized chicken
breast is about 25 grams of protein if
I'm eating three times a day I'm eating
about 25 to 30 grams of protein per meal
that's only around 90 grams of protein I
still need about 45 to 50 grams of
protein on top of that after my workout
I'll always pop a protein shake 25 grams
of easily digestible and absorbable
protein also right after your workout
that is the time when your body is like
hungry it's thirsty for protein and one
of the benefits that using a protein
supplement as opposed to eating like a
chicken breast you take this it's
already like broken down it's got an
incredible amino acid blend and your
body's like yo thanks I needed this so
that I can rebuild your muscles bigger
stronger and more super sexy if you guys
are looking for an incredible protein
guys I'll link to this down below but
this signature series by bodybuilding
calm ridiculously is the sixth thing I
wish I knew back then that I know now
dirty bulking equals gettin fat you're
looking to gain muscle don't try and do
it by just consuming a bunch of crappy
calories because at some point you're
gonna have to lose all the fat that you
gained from eating all the crappy
calories okay so on eating calories that
aren't like totally crap bring us to the
7th workout tip I wish I knew back then
you've got to have balance in your life
you've got to balance
looking good and living balanced looking
good and living because at the end of
the day if you're so fixated and focused
on just being super lean and looking
amazing and just really focusing just on
the aesthetic you're missing out on life
and living and that's something that
that I learned because
back then I was absolutely zero funding
that you might not know is that when
your body fat gets super low certain
things change for me my sex drive was
horrible so my relationship with my then
girlfriend was terrible she thought it
was her it was me I was just I was
miserable bringing us at number 8 which
is nobody cares how much you live focus
on the exercise focus on the muscle
contraction the range of motion and once
I've said it a thousand times it's not
how strong you are it's how strong you
look in my opinion ah my other opinion
is that number 9 I wish I knew this back
then was that I had the train legs just
as much as I train chess I hated
training legs I train legs more now than
I did back then in my 20s just because I
know that it's important for functional
strength in order to have a
well-balanced physique you got to make
sure that you're working things like
your glutes your quads your hamstrings
and all that good stuff last but
certainly not least what I know now that
I didn't know back then in my 20s was
that at 30 my metabolism bang thirty
years old my metabolism said fu alpha
right you can't eat what you did all
sudden I was like oh my god I got so fat
when I was thirty I wasn't eating like
super clean but luckily for me and my
ABS I I tighten it up and I realized
that if I want to really truly look good
now and I'm 40 I want to look good when
I'm 50 I want to look good when I'm 77
years old I got to do a few basic things
I got exercise I got to eat right I down
to do my cardio I got to drink my water
and I got to film videos because you
keep me honest so enjoy it now gentlemen
eat your pizza your burgers your beer
all that good caloric stuff cause at 30
your metabolisms gonna say
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