When to start weightlifting
BEGINNER'S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE
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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
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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
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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
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you want to see more thanks so much guys
bye
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