BEGINNER'S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE

BEGINNER'S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE



what's up guys so today's video is another voiceover but it's all going to be about how to start training and training in different styles because when I first started I really have no idea but I thought weightlifting was just for bodybuilders I thought I was going to look like a bodybuilder and had no idea what calisthenics was for me it was basically what acrobats did and that I would never ever be able to do anything like that and so yeah that's kind of what this video is about it's going to go into a few of the different types of training that I do and it's been a bit and also how you can get emerged into that world of training so the best type of training is weightlifting or resistance training use this training for increasing your muscle size to get leaner and to look more toned to help develop your metabolism and to increase your strength and power the first thing to do is one well once when you go to the gym you'll always notice that people will do lots of different types of exercises it kind of looks a bit overwhelming but I would recommend going onto an exercise database to see the types of exercises that you can do very different body parts bodybuilding.com is great because it has so many different exercises that you can do that can work for you as well once you start doing weightlifting you'll realize that there's lots of different types of weightlifting but I usually categorize him into that major compound exercises and then more free weights in machines so the compound exercises are exercises that target more than one muscle group so things like squats deadlifts and benchpress these are kind of your core exercises I always do squats I always do deadlifts I try to do bench press but not as often as their two before and but what's really really important is to work on technique so the first thing to do is always to practice your technique with really low weight or your body weight to make the move feel natural and over time once you have the exercise feeling natural you can move on to heavier weights and develop your strength but it's really important you have a good base that you have a good technique in order to help you you can also ask a gym instructor or an experienced weightlifting friend who can help you you can help look at technique you can give you pointers so that you really know it and then there's free weights and machines so these usually isolate your muscles so you're only going to be working like your biceps for example or your tricep and you target a smaller group of muscles with each exercise so in both is start really nice and light and moves through around 10 to 15 reps per set so what you want to focus on is actually your mind muscle connection that's being able to flex a particular muscle and pretension through each one so for example someone is good mind muscle connection in their chest to make each PEC flex if you're a beginner you might you'll probably have my muscle connection with your biceps but less so in individual pecks or your individual glutes or all your lats probably so those are things to work on and that's just comes with doing the exercise with light weights and just focusing on doing it with the correct form it's also worth noting when you start weightlifting that everything will feel really strange because your muscles aren't used to working that way so when you're doing something you might look around me like Oh am i doing this right and you probably are but it's just it just feels completely new and it's it just takes getting used to so in the first month or so just get used to doing low weight working on the right technique and understanding the form in each exercise and basically just doing the proper way of going through the motions that you aren't using momentum and you're not putting strain on your other muscles or your joints the next style of training is functional training or calisthenics so this is actually something relatively new for me as well I think I've only been I've only incorporated it properly into my routine since about a year I guess before when I did triathlon and athletics I was doing more functional stuff I did take a break from it for about two years when I was just doing weightlifting so I'm really glad I took it back up and it's functional training is basically any training that helps you improve your day-to-day movements and sports and helps your entire body work together in coordination it helps to work and develop on your agility your balance your coordination your speed and power and it will make you more athletic and can help you get leaner as well calisthenics is a type of functional training way it's kind of the art of movement so you just use bodyweight to increase your strength to weight ratio some of the classic calisthenic exercises are doing the human flag doing muscle ups and doing the front lever reverse lever planche things like that that I wish I could show you but I haven't quite nailed those yet so bear with me I am working on them and then I'll be able to do a video for you if you're new to functional training exercises I have a lot of different functional exercises in my video so you can use some of my videos to start off but really it's just about developing your own style there's no right or wrong it's really kind of a freestyle movement that I really enjoy so start by looking at some of my previous videos look at other people's training videos and then just work your way through those and you can start to develop something you like some of my favorite ones which I've shown in the past are like red pushes tire flip hurdle jumps bow box germs all of these things I absolutely absolutely love so so yeah it's just about finding those exercises and then just incorporating them in your own training I've already mentioned the FedEx website so if you do want to go there to start some calisthenics and that's a great place to go in terms of functional training the biggest thing I'd say is to start small so if you have said to me like I don't even know how I would do a box jump because I'd probably just fall over and that's okay start without a box start without a box and just jump that's all you need to do and and once you get comfortable with just jumping up then start bringing your knees higher then you can put just a small box jump onto the small box and then as you get better at that increase the size of the box and then your before you know it you will be jumping higher than you ever thought you could and so it's just about taking it through step by step and doing things gradually the last three are to do with cardio so I'm going to talk about medium intensity low intensity and high intensity medium intensity is the type of cardio that works your cardiovascular system and so the kind way you go out for a run so 20 to 40 minute run which develops your stamina your must go in joint and your body's efficiency at carrying oxygen around your body so what we would consider Fitness you want to work at about seven out of ten effort level for 70% of your maximum heart rate lots of great ways to develop your card who are running swimming cycling rowing dancing basically anything where you can work at seventy percent of your maximum heart rate so it really can be anything something where you just continue for twenty to forty minutes at that pace or at that speed or that intensity low intensity is when you are working or low intensity steady-state is where you're maintaining an effort level where you can consistently hold a conversation here you'll be working about four out of ten so it's great because it complements weightlifting this typically isn't like your fat-burning zone so you don't really burn that much of your muscle away that means that you can keep all of your strength and power and still burn fat it's best when it lasts for around fifteen minutes to an hour and and some good examples of this can be walking very light jogging stair climber is good some light swimming even like walking through a city or sight scene can be really great low intensity and then the other extreme is high intensity interval training so this is great because it's a really time efficient way of burning lots of calories and burning fat and I use it often because it only takes or for me it only takes about 7 to 15 minutes and you keep burning calories after you finished your sessions I would start very simple when doing high intensity so pick one exercise maximum running rowing again swimming or cycling something that's easy to start and stop so you can keep pausing straightaway and then starting straight away again so the idea is to change from a point where you're complete rest to one way your all-out effort that you can only maintain for about 20 to 30 seconds if you're starting out aim for 30 to 50 seconds complete rest where you completely open up your chest take in really slow deep breaths to try and fill your laughs and get all of the oxygen go back in this will help you feel a little bit more rested and recovered ahead of your nest plow and exercise or sprint or whatever you choose to do the goal the high density is to be incapable of going beyond 15 to 20 minutes if you've never done it before I probably recommend going at 80% intensity because you don't want to just do one sprint and then completely die and not be able to do anything else so kind of pace yourself through it so yes start at 80 percent for each sprint to get yourself used to the process of complete stop and then complete all-out like effort level and and that should give you like a good idea of what your body can handle and it means that when you go into the next session you'll know what to expect if that's the end of the video I hope you enjoyed it and please give me a big thumbs up if you did let me know what you thought in the comment section and hit the subscribe button if you want to see more thanks so much guys bye

37 Replies to “BEGINNER'S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE”

  1. Hey everyone! So I've had quite a few requests for a video on how to start at the gym and I really hope this is helpful!

    My next video will be a return to How I'm Getting Lean for Summer, so let me know what topics you want me to cover with regards to how I'm eating or training and I'll do my best!

    Lots of love!

  2. SOMEONE PLS TELL ME what is the name of the song she plays for intro and outro?

    They were not listed in the description:(

  3. What kind of exercises are for strength training and core training that I can do at home without weights?? I'm doing cardio, hiit workouts and ab workouts at home ..I want to flatten my belly and see a little bit of definition but I dont know the best strength and core exercises for that…

  4. Umm I click this for beginners and the first seconds consist of straight beasting😂😫 I see how it could be motivating but it just made me feel like a piece of shit

  5. Kudos to doing sprints on the treadmill… I didn’t think of just leaving the treadmill on the speed and jumping off on intervals. The speeding up and slowing down can be a drag on intervals!

  6. just tried some barbell squats and deadlifts today…I was so nervous lmao. and it was harder than it looks! i'm glad i did it

  7. Im allergic to exersize- everytime i do it it makes me sweaty, makes my heart beat fast and my muscles ache 🙁

  8. Guuuurl, your body 😍 you look so good! The way you pushed through your workouts was so motivating 🔥

Leave a Reply

Your email address will not be published. Required fields are marked *