this video is going to be a
complete beginners guide to starting the gymfor the first time. I’m going to try
cover all the things you need to know toget yourself into the gym, to get yourself
active. The main topics coveredis probably the gym essentials that you
need to bring with you, your training routineyou should follow, nutrition and a little bit
about supplementation as well. The basic essential thing needed to bring to the gym which you really is music so you canbring your phone or iPod to listen to music, while there, I bring some headphones I canlisten to the music, i’ll bring a water bottle and
potentially a towel as well. Next up onthe list I would say it’s clothing the
clothes doesn’t have to be the most expensive gymbrand but it really just needs to be
something appropriate that you can wearin the gym and something that your
personally find comfortable and don’tmind going to gym and training in. next
up is the workout routine you’re goingto be following once you’re in the gym
these are also known as training splitsor bodybuilding splits, so if you hear that
phrase that’s what it is a bodybuildingsplit is basically a set of days you
allocate to working out certain body parts and musclegroups; one example of a training split
would be one called push pull legs split andthat’s basically on push day you do
loads of pushing motions so you beworking like mainly chest and you
shoulders and your triceps because mostof those movements are presses then
you’ve got pull day which would be likeexercises that involve your
back and your biceps and rear deltoidsthings like that so more like putting so
things like deadlift’s. it’s a good trainingsplit that will allow you to train the desired muscle group you would like to be training thepoint you are training intensely but not
to the point where you’re over exertingyourself and you won’t be able to train
for another few daysMuscle soreness is often referred to
as DOMS in the gym kind of communitytraining breaks down your
muscle fibers and as they repair theyget stronger and denser which allows
them to grow bigger. For your first two weeks in the gym you’re
most likely going to feel a lot ofmuscle soreness, after most your
workouts this is because yourbody’s and training muscle
fibers you probably don’t train often on adaily basis, so just as a heads up
that it is common and it willprobably fade after the first two weeks
if you continually go to the gym thesame frequency I suggest going to gym
four times a week, three times at aminimum. In regards to what you
should be training during your session, ifyou watching this video you are most
likely a beginner or someone that needsto go back to the basics, so what you
need to do is make sure you’re buildingyour muscle foundation for your body. A great way to do that is adding compound
exercises to your training routine sofir example whereas bicep curls will just
be training your biceps, exercises suchas the deadlift and squat they recruit
more than one muscle groupso when you deadlift you’re training your back
your legs you’re working you’re workingmultiple body parts in a deadlift, same as a with the
bench press; you’re training your chestand triceps so that is what a
compound movement is and most of your biglifts are compound exercises and they
are really great and a very good tostart with as well is pull-ups about
bodyweight exercises like push-ups andpull-ups are great compound moves to
also start and you can do that as awarm-up as well if you find a routine
online most likely it’s going to talkabout sets and reps if you don’t know
what sets on reps are reps just me andrepetitions how many of the exercise are
you doing so if you do four sets ofeight you’re all let’s do introduce four
separate instances of eight repetitionsdeciding what sets and reps you’re going
to do more or less depends on the goalyou’re looking to do if you’re looking
to be like a strength douche kind ofstrength training increases strength
more than anything there are a lot ofthose guys do lower rep ranges so the
lifts like a heavier weight but livelike say three to five whereas a lot of
people don’t like my pet retreat typetraining and more let’s kind of grow
your muscles bigger and go for yourstakes they will do something like an
eight to twelve me personally I do a mixfor the stronger lifts I try and do six
to eight reps I’ll do like kind of eightto twelve which still works in
hypertrophy and the big definition ifyou want to do solely toning up then you
can do like say fifteen minutes onwardshopefully this video is helping you guys
so far if so please hit the thumbs upbutton and subscribe anyway
let’s carry on with the tip one of thefinal but most important things we’re
going to speak about in getting yourroutine or exercising is correct form
like this is important purely down fortwo reasons one good form allows you to
more or less avoid the chance of beinginjured in the gym cause be doing
something incorrectly chances are you’reprobably like end up injuries our second
reason is because if you don’t do theform correctly you’re most likely not
going to be talking the most groups youthink you are
what’s up on a bench press if yourelbows are way too wide out you put in
more emphasis on your shoulders than youare in your chest if you keep your
elbows there and start doingthat as you can see my chest is getting
more activated than my shoulders so formis also a good thing to learn in the gym
if you’re unsure what the correct formis for an exercise final estimate in the
gym or if you don’t wanna do that is youchoose with loads of videos in it I may
have even have some that give you easytips on the quick form next up is
nutrition as I said the next thing we’regoing to speak about nutrition and
nutrition is important purely becausethat you can be training as hard as you
want in the gym if you really want tosee actual progress you need to make
sure you’re eating the right fuel foodsource is basically to fuel your body to
actually show the games the obviousthing you can go to the gym and work out
as hard as you want and you get a littleabsolutely lenient relative touchy goal
getting the day if you want to get thatkind of physique you need to actually
eat good as what’s the basis of all thestories you can’t eat junk food and
expect to look wonderfully a steak soyou eat nutrient-dense foods that
doesn’t mean that all you can eatbroccoli and chicken and on green beans
you can have a balanced diet so you getto fit in some of the foods you like
best way to locate is the cleaner yourdiet is and is the more efficient your
trainings going to be and the resultsare going to be obviously you can mess
up on your diets can be slower progressso if you will never reveal the physique
they’ve been training so hard for in thegym
you’d have to make sure that your foodis fairly good the best thing I can say
is learn how to cook because once youlearn to cook you able to you’ll be able
to come up with a lot of dishes yourselfthat you find tasty that probably still
healthy for you and once you know how todo that it makes Fitness a lot more fun
because when you feel like I’ve got someguys that you’re more likely to fall off
whereas if you learn how to make mealsthat you like and it tastes good and
also healthy you’re on to a winner andthat means you’ll also be able to be
various different types of food ratherthan the same basic meal every day and
if you need more ideas feel free tocheck out my for davian’s as lausanne
there as well so if you need any foodideas or you want to kind of get the
gist of how to track your macros orthings like that he’s go check out my
playlist I have for Devi in full searchmy channel in his notes phrases that you
might get quite a lot if you havefriends I go to the gym supply that a
bulking cut in macros and basicallyquick gist of all three of them is
bulking basically when you eat more thanyour daily calorie allowance cutting is
when you read lesson it will be bulkingmore less
you will be getting stronger and tryingto build muscle whereas cutting you’ve
not technically building muscle you’retrying to retain the muscle you have
while cutting down to make cell look alot more lean alright last but not least
well actually last Annalise issupplements if you’re a beginner right
now really supplement to be the least ofyour focus like eating whole foods and
training spectively should be your mainpriority right now
supplements should be a distance doorand supplements in general you don’t
really need them they’re not essentialsome are helpful but they’re not
essentialmy main focus maybe should be following
a structured routine eating a bunch ofwhole foods or more less basically foods
that you have to actually not just drinkand putting a shake real food is how you
make real gains so don’t be convincedwith these people trying to sell you
their mass gainers on Instagram or theirflat tummy team she’s all these girls
are doing you don’t need to do that youdon’t need to take any of those stuff if
you really really want to look intogetting them some supplements tell that
to help you along the ones I’d suggestwould be the basics we choose a
multivitamin or what I mean I’m ENGLISHa multivitamin and official tablet
because I was too really good reallyreally good it got your proteins by
foods and whey protein may be a way togo keep all it really does is help with
recovery and as I said earlier the cupas your muscles recover they grow back
stronger and denser and looks bigger ifyou do vote on a soft memory a good Ram
to try is my protein because they’rereasonably affordable like that one of
the most cheapest and and high-qualityprotein companies out there there’s also
muscle food comm they’re both veryaffordable and young for anything from
my program before lower should have likea 25% discount code so feel free to use
that if you want to but as I saidearlier these supplements and I sensual
I personally would focus on the trainingand eating the food the correct foods
hopefully this video was given you allyou need to know what to do when you
start going to the gym for the firsttime those you that may have a little
bit of anxiety or a bit worried aboutgoing to the gym don’t be trust me
the gym is filled with some of the mostnicest people you’ll ever meet their
friendly if you ask them something theyare most likely going to help you out
trust me don’t be intimidated by the gymso whole bunch basically a whole bunch
of people like-minded people with thesame kind of goals and everyone see
progress and they’ll be very very verygood to you I I won’t guarantee
say most people anyways thanks forwatching the video like I’m a scribe if
you found this video informative pleasethumbs up the video I’d like to say
finger the thumbs are born and I greatlyappreciate comment below if you if
there’s any other tips I missed out andI’ll see the next video hopefully please
subscribe and I’ll see you in


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