Hello everyone it is the new year and with the new year usually com new fitness goals whether you're first starting out or you've been doing it for a while but just need a little refresher on the basics covering the best beginner workouts an also some of the other very useful things you want to make sure to keep in mind now the things we're going to be going over in this video is not only for beginners and you'll see this because almost every professional athlete their coach or trainer continues to use and preach these same things time and time again to make sure they're getting the most out of their training so let's get this started:
BEFORE GETTING STARTED:
First we're gonna be talking about some basic bodily needs before jumping into the workouts because without these you're never gonna see the results that you want and that basic bodily need is gonna be sleep it might seem like a no trainer but it is vital for your performance and recovery sleep is a basic need for the body and mind but sadly it can be neglected either getting to bed late because you're out partying or maybe staying up too late because you're binge watching your favorite t.v. show or maybe you do get to bed on time but then you pull your phone out and let that harsh blue light flood your eyeballs while you get lost in the rabbit holes of the internet as time wastes away you might be doing it right now regardless you want to make sure you get to bed on time to make sure you're getting your seven to eight hours of sleep every night now I made the mistake in thinking that when I was in the gym and lifting the weights the more i lifted the more my muscles grew but the muscles are actually breaking down as you work out so make sure you schedule accordingly
THE DIET
To get all that sleep and make those sweet gains next one is going to be another basic bodily need and that is making sure
you're getting the proper macro and micro nutrients a common question we usually get is what kind of supplements should i take and if there's one that we would recommend it would be a good protein powder that's why we use four sigma-tic protein
powder it's all natural
it's delicious and it's packed full of amazing ingredients and give you the extra boost you need it's a moon supporting chef worthy plant-based protein is why i love to add it to my pancake sin the morning and if I'm not having my pancakes well then I'll add it to my oatmeal I also love having it in my post-workout protein shake to make sure I'm getting a little extra protein after my workouts and also I'll have it in a smoothie during the day just to have a little delicious snack now i used to go for the cheap whey protein and i have to say there were some unpleasant results but once Is switched up to a higher grade protein it made all the difference so make sure to click the link in the description to get 10 off of your order and free shipping for orders of 100 or more now much like the name explains you want to use supplements to enhance your already strong eating habits sometimes it's hard to get everything you need out of food alone so that's when supplements come in to add that little extra bit that you might miss and making sure you get the proper amount is going to let your body perform at its maximum capacity making sure that your lean mean buff machine so you might be asking yourself well how do i know how many calories and macros I need throughout the day well thankfully there's an awesome tool that you can use called a tdee calculator or total daily energy expenditure calculator to let you know how many calories macros you need whether that be for maintenance or let's say you want to lose weight or maybe you want to bulk up and gain weight so you can pick what fits right for you and you can also adjust the macro nutrients as well either being lower carbohydrate higher carbohydrate or maybe moderate carbohydrates although this is not an exact science it gives a good starting point for you to know generally how many calories and macros you need throughout the day another great tool that you should have is a food calorie tracking app now there's a lot of different apps out there so pretty much pick the one that's right for you but it can make it a lot easier so that way you always know how many calories you're having throughout the day and it becomes kind of like a cool game you know you always have your stats there you can look back on what you had before to see what works and what doesn't and make small adjustments here and there to make sure you're getting most out of your foods something else that can really help is food prep picking one day out of the week to prep all your food for the next week so that way all your food is ready for you you don't really have to think about it. It saves a lot of time and effort and it makes sure you're always on track
WARM-UPS & INJURIES
Next up is going to be warm-ups and mobility for your pre-workouts and stretching for your post-workouts this is something that can seem like a waste of time especially when you're younger maybe on a time crunch and sadly i made the same mistake of skipping my
mobilities in warm ups because i really didn't think it was that useful or maybe i didn't need it but thankfully i learned early on how important it is and especially when you
do see those professional athletes they have a very rigorous warm-up mobility and
stretching program to make sure they are performing at their peak
warming up mobility and stretching can not only increase the strength in your
lifts and help you with performance but it is also a vital tool in helping with injury prevention
so make sure you take 10 to 15 minutes for your warm ups and mobility before your workouts an easy warm-up could be just jumping on a treadmill or an elliptical machine or any kind of cardio machine and if you don't have that available well you can just do jumping jacks or jump ropes after your warm ups go ahead and take the rest of your time to do the mobility now there's certain joints you want to pay close attention to because they're the most mobile joints in the body the shoulders the hips the ankles and the wrists some easy shoulder mobility work would be some pass-throughs some wall sides and some shoulder rotations some good mobility for the hips and the ankles would be a full squat leg swings leg rotations and lunges and to finish it off doing some simple wrist rotations will really help warm up and mobilize the wrists
once your workout's done take that 10 to 15 minutes after your workouts to perform some static or dynamic stretching depending on what you really want to pay attention to static stretching
