Top 5 Muscle Building and Diet Mistakes I made as a Beginner

Becoming a Masculine Man

14 Jul 202415:05

Summary

TLDRIn this video, the speaker shares insights from four years of workout experience, highlighting five common mistakes that hinder progress. He emphasizes the importance of having a structured workout routine and recommends the push-pull-legs split for beginners and intermediates. The speaker also discusses the significance of protein intake and proper diet tracking using apps. Additionally, he addresses the misconception about sugar and stresses the role of consistency and realistic expectations in achieving fitness goals. Finally, he offers personalized workout and diet plans, encouraging viewers to stay motivated and avoid comparing themselves to others.

Takeaways

🏋️ The speaker has been working out for the past 4 years and has achieved significant physical transformation.
💪 The speaker emphasizes the importance of consistency in a workout routine for building muscle mass effectively.
🤔 The speaker discusses the confusion many people face when starting a workout, especially regarding which exercises to perform and how to perform them.
📅 The speaker suggests following a workout split that includes exercises like push, pull, and leg workouts, repeated over three days a week.
🔥 The importance of intensity during workouts is highlighted, with the speaker recommending not to miss out on any repetitions to maintain workout quality.
🍽️ A focus on diet is also mentioned, with the need to track daily protein intake and overall calorie consumption for muscle growth.
📝 The speaker recommends using applications like 'Haldi Fay' to track diet and ensure adequate protein consumption throughout the day.
🔢 The script talks about different protein intake recommendations based on body weight, suggesting multiplying body weight by factors like 1.6, 2.0, or 2.2 grams of protein.
🚶‍♂️ The benefits of walking as a form of cardio for weight loss are discussed, with the speaker recommending a gradual increase in steps over weeks.
🍬 The speaker dispels myths about sugar, stating that it's not the enemy but rather fast foods that should be avoided for muscle growth.
📸 Lastly, the speaker touches on the topic of photo editing and social media, advising not to compare oneself to edited photos and influencers.

Q & A

What is the main focus of the speaker's workout routine in the past 4 years?
-The speaker has been focusing on building muscle mass through a consistent workout routine over the past 4 years.
What are the five exercises the speaker suggests for those who want similar results?
-The script does not specify the exact five exercises, but it emphasizes the importance of following a workout routine for muscle growth.
Why is it difficult for beginners to start a workout routine at the gym?
-Beginners often find it challenging to know which exercises to perform, in what order, and how to perform them correctly, making it hard to start an effective workout at the gym.
What does the speaker recommend for a beginner or intermediate gym-goer who is unsure about their workout routine?
-The speaker recommends a push leg workout routine for beginners and intermediates, as it is a comprehensive routine that ensures muscle growth if followed consistently.
What is the significance of training each muscle group twice a week in the push leg workout routine?
-Training each muscle group twice a week ensures that muscles are worked on intensively without missing out on volume, leading to muscle growth.
What are the muscle groups targeted in the push leg workout routine?
-The push leg workout routine targets chest, shoulders, and triceps on push days, and back and biceps on pull days, with legs being trained on their specific days.
Why is it important to maintain intensity during workouts, especially for beginners and intermediates?
-Maintaining intensity is crucial as it ensures that the workouts are effective in stimulating muscle growth and preventing plateaus, which is particularly important for those new to working out.
What is the role of diet in muscle building according to the speaker?
-Diet plays a significant role in muscle building, and the speaker emphasizes the importance of consuming enough protein and tracking daily calorie intake to support muscle growth.
How much protein should one consume daily according to the speaker's recommendation?
-The speaker recommends consuming at least 1.6 to 2.2 grams of protein per kilogram of body weight daily, depending on individual needs and goals.
What is the speaker's view on sugar consumption in the context of muscle building?
-The speaker suggests that sugar is not the main enemy; instead, it's the fast food that should be avoided. Natural sugars from fruits and other healthy sources are acceptable and do not hinder muscle building.
What advice does the speaker give regarding comparing one's physique with social media influencers?
-The speaker advises against getting demoralized by comparing one's physique with influencers who may have genetic advantages or years of training. Instead, focus on using what you have and be consistent in your efforts.

Outlines

00:00

🏋️‍♂️ Consistency in Workout Routines for Results

The speaker emphasizes the importance of consistency in workout routines over the past 4 years, detailing their physical transformation. They discuss common mistakes, such as not knowing the best exercises and routines for muscle growth, and the confusion that beginners face in the gym. The speaker recommends following a push leg workout routine for beginners and intermediates, as it guarantees muscle growth by focusing on one muscle group twice a week. They stress the importance of intensity and volume in workouts, and how missing out on either can lead to muscle gain but slow progress. The summary also mentions the availability of various workout routines on YouTube, but notes that not all can be discussed due to time constraints.

05:02

🥗 Tracking Diet and Protein Intake for Muscle Growth

This paragraph focuses on the significance of tracking daily calorie and protein intake using a health application like 'Heal Thy Food'. The speaker points out that being unaware of daily protein consumption can lead to under-eating and insufficient muscle growth. They discuss the varying recommendations on protein intake based on body weight and suggest multiplying one's body weight by a factor ranging from 1.6 to 2.2 to determine daily protein needs. The speaker shares their personal protein intake based on their body weight and encourages others to maximize their protein consumption to build muscle mass efficiently. They also touch on the importance of a good diet plan and offer assistance in creating one, addressing common misconceptions and providing solutions for weight loss or gain, and the inclusion of cardio for overall fitness.

10:03

🚶‍♂️ Incorporating Walking into Daily Routine for Health Benefits

The speaker recommends walking as an activity that can be easily integrated into daily life for health benefits, suggesting that it can be done after meals or as part of a gym session. They propose starting with a goal of 4000 steps per day and gradually increasing this number week by week, aiming to reach 15,000 to 20,000 steps. The speaker also addresses common misconceptions about sugar intake, clarifying that sugar from fruits and other natural sources is beneficial, unlike sugar from fast foods which should be eliminated. They emphasize the importance of comparing one's progress with one's own past rather than with others, and the need to be consistent with diet and exercise over several years to achieve significant physical transformation.

Mindmap

Keywords

💡Workout Routine

A workout routine refers to a structured plan of exercises aimed at achieving specific fitness goals. In the video's context, the speaker emphasizes the importance of having a consistent workout routine to build muscle mass and suggests the push-pull workout routine for beginners and intermediates, as it ensures muscle development by targeting different muscle groups on different days.

💡Push-Pull Workout Split

The push-pull workout split is a specific type of routine where push exercises (like chest, shoulders, and triceps) are done on one day, and pull exercises (like back and biceps) are done on another. The script mentions this as a recommended routine for muscle growth, as it allows for adequate rest and recovery of the trained muscles.

💡Muscle Building

Muscle building is the process of increasing muscle mass through resistance training and proper nutrition. The video discusses various aspects of muscle building, including the importance of workout consistency, intensity, and the role of protein intake in achieving the desired physique.

💡Protein Intake

Protein intake is crucial for muscle repair and growth. The speaker in the video suggests calculating daily protein needs based on body weight and emphasizes that not knowing one's protein consumption might lead to under-eating, which can hinder muscle growth.

💡Consistency

Consistency in a fitness regimen is the continuous and regular practice of workouts and diet plans. The video script highlights the importance of being consistent with both the workout routine and diet to see results in muscle development and overall fitness.

💡Intensity

Intensity refers to the level of effort or force applied during an exercise. The script mentions that maintaining high intensity during workouts is challenging, especially for beginners and intermediates, but it is necessary for effective muscle stimulation and growth.

💡Cardio

Cardio, short for cardiovascular exercise, is any physical activity that raises heart rate and improves heart and lung fitness. The video discusses the role of cardio in weight loss and overall health, suggesting walking as a moderate-intensity activity that can be easily incorporated into daily life.

💡Diet Plan

A diet plan is a structured approach to eating that is designed to achieve specific health or fitness goals. The script talks about the importance of having a good diet plan in conjunction with a workout routine to support muscle growth and weight management.

💡Sugar Intake

Sugar intake refers to the consumption of sugar in one's diet. The video mentions that while sugar is not inherently bad, it is essential to monitor its intake, especially in the context of fast foods, which are the main enemy, not sugar itself.

💡Body Weight

Body weight is the total weight of a person's body. The script uses body weight as a basis for calculating protein requirements, suggesting a multiplier based on one's body weight to determine the daily protein intake needed for muscle building.

💡Step Count

Step count is the number of steps taken in a day, often used as a measure of physical activity. The video recommends gradually increasing the step count as a form of cardio, starting from 4000 steps per day and building up to 15000-20000 steps to aid in weight loss and overall fitness.

💡Fast Foods

Fast foods are meals that can be prepared and served quickly, often associated with high calorie, unhealthy ingredients. The script advises against consuming fast foods as part of a healthy diet plan, as they can hinder fitness goals and muscle development.

💡Genetics

Genetics refers to the hereditary factors that influence physical traits and characteristics. The video script briefly touches on the topic of genetics, suggesting that while some influencers may have better physiques due to genetic advantages, it should not demotivate viewers from striving for their own fitness goals.

💡Photo Editing

Photo editing is the process of altering or enhancing a photo, often to improve its appearance or to create a specific visual effect. The speaker in the video mentions photo editing as a tool that influencers use to make their physiques look better, which should not be compared with one's own unedited photos.

Highlights

The speaker has been working out for the past 4 years and shares their physical transformation.

Emphasizes the importance of repeating five specific exercises for significant results.

Mentions the difficulty of choosing the right workout routine when starting at the gym.

Suggests that having a purpose or goal for the gym session makes the workout more effective.

Recommends YouTube for various workout routines, including push pull leg and full body splits.

Discusses the confusion among beginners regarding which workout split to follow.

Stresses the importance of consistency in following a workout routine for visible results.

Advises on the importance of training legs to failure for muscle growth.

Explains the concept of push leg workout routine and its benefits for muscle increase.

Details the exercises included in the push leg workout routine for chest, shoulders, and triceps.

Provides a PDF of the push leg workout routine for free in the description.

Talks about the importance of intensity during exercises, especially for beginners and intermediates.

Mentions the significance of tracking daily protein intake for muscle growth.

Recommends calculating daily protein needs based on body weight for effective muscle gain.

Discusses the role of cardio in weight loss and overall heart health.

Differentiates between HIIT and MIIT cardio and their benefits.

Advises against focusing solely on sugar intake and instead emphasizes a balanced diet.

Encourages taking photos in the best lighting to capture the true essence of one's physique.

Reminds not to compare oneself to influencers who may have genetic advantages.

Motivates the audience to be consistent with their diet and workout for 3 to 4 years to see significant changes.