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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

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

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