Science-Based Workout: Proven Lifts to Gain Muscle, Improve Training & Boost Health | Felix Harder | Skillshare

Science-Based Workout: Proven Lifts to Gain Muscle, Improve Training & Boost Health

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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32 Lessons (1h 40m)
    • 1. Introduction

      1:19
    • 2. Course Overview

      1:59
    • 3. Most Common Beginner Mistakes

      4:07
    • 4. Step-By-Step Muscle Building Formula

      7:18
    • 5. Step-By-Step Fat Loss Formula

      6:24
    • 6. Muscle Hypertrophy: The Science Behind Muscle Growth

      3:47
    • 7. The 2 Rules Of Successful Meal Planning

      9:52
    • 8. The Best Supplements For Beginners

      4:47
    • 9. How To Create A Bulking Meal Plan

      4:19
    • 10. How To Create A Cutting Meal Plan

      3:58
    • 11. Your Workout Plan

      5:52
    • 12. The Role Of Cardio In Your Workout

      3:35
    • 13. What About Abs? The Simplest Way To Six Pack Abs

      2:53
    • 14. How To Progress And See Results

      2:33
    • 15. How To Warm Up Correctly

      3:12
    • 16. The 5 Most Important Aspects Of Lifting Form

      3:25
    • 17. Bench Press

      1:26
    • 18. Squats

      1:08
    • 19. Deadlift

      1:15
    • 20. Military Press

      0:59
    • 21. Barbell Row (Overhand)

      1:03
    • 22. Barbell Row (Underhand)

      0:44
    • 23. Pull Up

      1:00
    • 24. Hammer Curls

      0:58
    • 25. Hammer Rope Curls

      0:54
    • 26. Tricep Rope Pushdown

      0:45
    • 27. Triceps Extensions

      0:49
    • 28. How to break through a strength plateau

      6:12
    • 29. For Advanced Trainees: Reverse Pyramid Training

      4:32
    • 30. Your RPT Workout

      3:03
    • 31. SMART Goal Setting

      4:26
    • 32. More Tips On How To Stay Motivated

      1:28
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About This Class

Looking For A Workout & Meal Plan That Is Based On Actual Science And Proven To Get You Results? 

This course is for people who want to build muscle and get fit with a science-based workout plan. But it does more than teach you a few workout tips. In the course I go over the science behind building muscle and successful meal planning, the perfect beginner workout plan and show you how to set clear and well-defined goals that keep you motivated.

By giving you the necessary tools to reach your goals, I will also have to debunk certain training myths that have been around for decades. How many times have you been told that if in order to build muscle you need to…

  • Train at least five times per week…

  • Train two or even three hours…

  • Drink two or more protein shakes per day…

  • And perfectly time your meals no more than three hours apart.

As you will see in the course, most of these “tips” are nonsense and some will even work against you in the long run. Instead I will show you the exact training methods that are scientifically proven to work. 

Here is what's inside the program:

Part 1: Introduction

Part 2: How To Build Muscle & Get Fit The Scientific Way

  • The Step-By-Step Muscle Bulding Formula

  • The Best Supplements For Beginners

  • How To Create A Bulking Meal Plan

  • How To Create A Cutting Meal Plan

Part 3Workout Program

  • The Full Workout Plan

  • How To Progress And See Results

  • How To Warm Up Correctly

  • How Much Cardio Do You Really Need?

  • Instruction Videos To Help You Train With Perfect Form

  • Ectomorph Muscle Building

  • What About Abs? How To Get Six-Pack Abs Without Much Effort  

Part 4: Motivation & Goal Setting

  • Setting SMART Training Goals

  • More Tips On How To Stay Motivated

Scroll Up And Get The Science-Based Workout Program If You Want To See Real Results 

Transcripts

1. Introduction: Hi, I'm Felice Harder fitness coach on Amazon. Best selling off today I'm gonna show you how to build muscle and lose fat with the workout program that is based on science and one that applies exercise strategies that are proven to get results. Now my approach is different from other courses out there. I want you to understand how your body works and what exactly triggers long term muscle growth. For this, we will look at the theory behind effective workouts and then design a program that is fit for you as a beginner in the program. I will not only give you all the exercises you need, but also a step by step muscle building formula and a step by step fat loss formula. We will go over the most important rules of nutrition and what you need to focus on This includes talking about the most common beginner mistakes and how you can avoid them to help you train with perfect form. You also get access to training videos. And as a bonus, I included my 100 page book Jim Basics, with 48 additional exercises. There is also a private Facebook group for all my students so they can ask questions, interact and share their success stories. It's great to keep your motivated and connect with each other. I want to thank you for checking out my course. And if you liked it so far, be sure to read the description for more details and which the preview clips. 2. Course Overview: hi and welcome to my science based workout program. This course is designed to teach you the exact steps that are proven to make you gain muscle and get fit to give you a clear overview of what you will learn. Let us go over the four main parts off the program. Part one is the introduction in which we are right now. Part two will go over the science behind building muscle and losing fit. Many people don't even know that there is scientifically proven strategies that you can use to reach your fitness goals. If you have taken one of my courses before and are familiar with my simple muscle block, you know that I want my students to work out smart and not only hard. So in this section I will explain the best exercise and diet strategies and show you how to implement them correctly. Part three is all about the right workout plan. Here we will talk about the basics of strength, training and what kind of exercises you should be doing. This also includes exercise videos and a tutorial on the correct warmer and the role of cardio and your workout off course. It also includes a workout routine designed especially for beginners. The last part covers a topic that is often overlooked by personal trainers and fitness coaches. The right motivation and goal setting is Justus, important as the right diet and workout. In order to reach your fitness goals, you have to know how to set them correctly. Then you have to come up with a series of smaller milestones that lead up to your big goal . We will talk about how to do all of this, and you will get my four most effective tips on how to stay motivated in the long run, as I promise in the promo video, you're also invited to join the Simple Muscle Academy on Facebook, which is a private group where students can ask questions and share their success stories and motivation tips. You can find the link to this group in the bonus lecture at the end of the program. Now, before we start with the course, let me ask you one more question. Are you ready to build muscle like never before and get in the best shape of your life? Then let's start 3. Most Common Beginner Mistakes: Before we start with the program, I want to go over a number of beginner mistakes that will keep you from building muscle and getting in shape. It's important that you learn to identify these mistakes because they can cost you months of hard work and no results. I know because I've made many of the myself back when I started working out. In fact, I don't blame anyone for making a mistake. After all, it's only human, but I do believe that you should always educate yourself and try to get better at what you're doing. So let's go over my list. Of the six most common muscle building mistakes, the number one beginner mistake is not following a structured workout program. I can guarantee you that doing some random exercises without any strategy will bring you little to no results. Unfortunately, you see a lot of people that Jim doing exactly that. They pick up a set of dumbbells and do hundreds of bicep curls in their workouts. They usually place too much emphasis on their arms and chest and not enough on their legs. What they don't know is that train, the same muscle group, each workout leaves them with not enough time to recover and costs and potential gains no. On the other hand, a structure workout plan like the one in this course takes recovery time into consideration and will make life a lot easier for you. The second big mistake you see many beginners doing is training like a professional body builder. Oftentimes, they found a runny Coleman or Arnold Schwarzenegger workout online and think it's best to imitate them. The problem with this approach is that these workouts are designed for people with decades of lifting experience. They usually include way too much overall workout volume and would wear out any normal person within a few days. You also have to keep in mind that most professional bodybuilders take steroids. This completely changes how their bodies function and what kind of work load they can stand . Another common mistake when wanting to build muscle is doing the wrong exercises. We will go off the best exercise for beginners later in the course. For now, you need to know that there are two main categories of exercises. Isolation exercises and compound exercises. Isolation exercises were only one muscle when doing the movement, whereas compound exercises work several muscles at the same time. Unfortunately, many beginners focus on isolation exercises such as bicep curls when they should be doing heavy compound lifts like the squad or the bench presents. Step tried to also avoid machines as they're guided. Movements tend to neglect the small stabilizer muscles that are used when training with free weights. Number four on my list is using bad form. Jerking or bouncing. The weight is not only less effective, it also increases your risk of injury. Please make sure to watch the exercise videos in the scores toe. Learn how to use correct form for each exercise. Most of the time, the reason why people use bad form is because they didn't choose the right weight. Which brings me to mistake number five. Because beginners want to get stronger fast, many of them use more weight than they can actually handle. This can cost serious joint problems and will hurt you in the long run. The other extreme is using too little weight. When working out, you have to make sure to place enough tension on your muscle to break down muscle tissue. If the weight you're using is to light the muscle has no incentive to grow because it can easily do the worker you're putting it through. The last common mistake on the list is not applying progressive overload. Not only should your weight not be too light, it also needs to increase over time to constantly foursome muscle to adapt to the increased tension. People that always trained with the same weight and this includes most beginners will pretty quickly see no more muscle gains. They oftentimes think that they need to switch to a different exercise when all they had to do was increase the weight by a tiny fraction. Later in the course, I will teach you how to safely apply progressive overload in your workout to make sure you see long term results. 4. Step-By-Step Muscle Building Formula: in this segment. I want to go over the necessary theory behind building muscle and strength. Obviously, bodybuilding and fitness is a huge field, so there's no way to include everything in this video. But the great thing is, as a beginning, you don't have to know everything to see results fast. This is what many fitness gurus and magazines don't tell you. They bombarded with all these different muscle building hex and workouts that it's pretty much impossible not to get confused. There's simply too much information out there. This makes getting in shape seem like rocket science, when in fact it's a pretty straightforward process. My presentation is designed to teach you the exact steps you need to follow without any fluff or bro signs. I call this the muscle building formula and, in my opinion, is the best way of explaining the essence of successful bodybuilding. As you can see, there really only three different valuables that will determine your success when wanting to build muscle First off course, you need to drain, preferably with weights, to overload your muscles and trigger growth. Then you want to consume enough calories, so your body has the energy to not only continue training but also to build more muscle tissue. And last, you have to give your body time to rest so it can recover and adapt to the new stress level . Now this all might seem like basic stuff, but once we look at each aspect of the muscle building formula more closely, you will see that the devil is in the detail. Let's start with the right training when creating on workout and coming up with the right exercises. We need to keep in mind that our end goal is to build more overall muscle. There are some exercises better suited for this purpose than others. They're called compound exercises or compound movements. Instead of targeting just one muscle, compound movements work several muscles at once by utilizing multiple joints when doing the exercise. This allows you to lift more overall weight, which in turn will lead to more muscle growth. The most important compound exercises and therefore the most important exercise in general , are the barbells squat. The dead lived the bench press in the military press. Any good workout needs to be built around these four lifts, which are best done with fairly heavy weight and in a lower rep range. What makes these lifts so great is that they engage almost your entire body because the weight is placed on a bar bell. It will also have to develop the strength to keep the barbell in place during the motion. This trains those small stabilizer muscles like no machine or isolation exercise can. Once you have included the Big Four in your work out, there is another thing that is just is important to keep in mind. It's called the concept of progressive overload. And it basically says that in order to force a muscle to continue growing over long periods of time, you have to progressively increase the tension placed on it plain and simple. This means you have to get stronger to get bigger again. This might seem like basic stuff, but so few people get it. They think that they have to switch up their exercises every few workouts to confuse the muscle or do all kinds of crazy rep schemes when the truth is that this will have little to no impact on your results. Instead, stick to the Big Four exercises and focus on getting stronger. Each workout now How is progressive overload applied correctly during your first few workouts, you'll probably be able to add more weight to the bar each week. But as you get stronger, progress will slow down. This is normal, and at some point or another you might also hit a plateau. Then you have to come up with a workout plan that enables you to get stronger even when adding more weight isn't an option. I have developed a strategy that does exactly that, which I'll share with you on the lesson on progressive overload. Okay, let's quickly talk about cardio before going to the nutrition part of the muscle building formula. What role cardio will play a workout really depends on your goals. I, for example, I'm not a big friend of cardio because they're really fast metabolism. This means that even when I said around all day, my body will burn a lot of calories before starting to work out. I wasn't really skinny guy. My main concern was to pack on size. I remember eating big amounts of food and had have been doing a lot of cardio. Then I would have had to eat even Mawr. If this applies to you as well, then you should really limit your cardio at first, because remember, the purpose of cardio is to burn calories, which is only helpful when you're trying to lose weight and not when you're trying to build muscle. While it is possible for beginners to do both at the same time, a calorie deficit will greatly reduce your body's ability to grow muscle. For now. Just keep in mind that when you want to build muscle less calories, burned is actually a good thing. That doesn't mean, of course, you shouldn't be doing any cardio at all. It's a great way to train your heart and loves, and it will help raise your overall fitness level. This brings me to the second part of the muscle building formula. Nowadays, many people think of calories as evil things that need to be avoided. But in fact, when wanting to build muscle, there's almost nothing more important than a caloric surplus. Imagine you have a house and you want to expand it. You wanna build another floor on top? What do you need? Extra bricks when building muscle calories are your bricks. They measure the energy stored in our food. Without this energy, your body will not be able to grow more muscle tissue, which in turn renders your exercise pretty much pointless. This might come as a surprise to you. I know that many people think they should always be eating less calories. They think that eating more will only make them fete, and they're usually afraid of going into caloric surplus. This is where good versus bad calories come into play. In theory, you could only pizza and ice cream, and you would quickly reach your caloric surplus. Obviously, this is not what is meant When talking about taken in and healthy calories. You really need to make sure to what your proteins, fats and carbohydrates and make sure to not get them from sources such as past fruit. Besides your workout and diet, recovery is the third main factor on your road to muscle glory. What you need to know is that the exercise itself works only as a trigger for muscle growth . During your training, you overload the muscles and break down muscle fibers. If you provide your body with the right nutrition and enough time to recover, they will grow back larger in order to withstand higher workloads in the future. Keep in mind that muscles don't grow while you're train, but afterwards the body build stronger muscle fibers only when it has time to recover and this stunt for the most part, while we sleep, you should be getting at least 7 to 9 hours of uninterrupted sleep per night. Anything below seven hours, and he will sacrifice possible muscle gains and even your health in general. If you found yourself under lot of stress or simply can't sleep that bone, try taking regular naps throughout the day. There are also other ways to maximize your recovery ability, like meditating massages or even prescription drugs. However, they can Onley enhance your arrest and should never substitute a good night of sleep. 5. Step-By-Step Fat Loss Formula: when choosing a fitness program. Many people's goal is not only to build muscle but also to lose fat. I will now show you how to lose fat in a scientific way that is proven to get your results . Unfortunately, there's so much wrong information and misconception out there about fat loss that it's easy to get hooked on every new diet or supplement that promises to get your results in no time . However, most of them won't have any effect on your overall weight. And some extreme diets can even heard your general health. Instead of trusting, every new fitness guru was really only trying to sell you his diet. You need to understand what will trigger fat loss in your body from mechanical point of view. As you will see, the science behind it is actually really simple. If we want to lose weight, all we have to do is consume less calories than our bodies burn on a consistent basis. As I explained in the possibility formula, calories measured the energy stored in our food. Now, if you provide your money with less energy than an expanse on a daily basis, it will start reducing its fed stores in order to stay alive. This rule is universal, meaning that it goes for anyone anywhere in the world. What many people don't understand because it's a little counterintuitive is that these calories can come from anywhere you could be eating nothing but pizza. As long as the total calories are less than your body expense, you will be losing weight. So does that mean it doesn't matter if you're eating healthy or unhealthy foods as long as the calories fit? No, of course not. There's a big difference between weight loss and healthy weight loss. In order to lose weight, the healthy weight you'll have to do a little more than just counter calories. If you want your fat loss regimen to be as effective as possible, you can not only look at the total calorie value of your food. You'll also have to look at the different percentages of the macro nutrients in your diet, which means that a certain percentage of your diet should be made up of healthy fats, carbohydrates and protein. We will talk about what foods to choose and wanting to build muscle and lose fat and the nutritional part of this program, and lastly, training also plays a key part in your weight loss success, even though running and caloric deficit and eating only healthy foods is a good start to losing weight. If you don't exercise, your body will also lose muscle. This is not what we want. We want our weightless to be due to less fat in your body while keeping our strength. So there you have the three things you need to keep in mind when wanting to lose fat is that first you need to eat less calories in your body expands. Second, your diet consists of a certain percentage off carbs, fats and protein. Answer. Make sure to exercise to not lose any muscle. Okay, so after you learned all this, you'll probably ask yourself if I need a calorie surplus to build muscle on a calorie deficit to lose weight. How do these two go together? Is it possible to gain muscle and lose fat at the same time? The answer to this question is a little more complicated, and anyone trying to tell you that you can gain crazy amounts of muscle while losing all your body fit simply lying first, The bad news In theory, it's almost impossible to be doing both at the same time. This is due to the fact that our body needs the extra energy for a process called protein synthesis. Onley at a colored surplus will be able to repair the muscle fibers that were damaged during your training. This is why most athletes and bodybuilders work in two phases. First, they tried to add as much strength and size while eating at a colored surplus. This is called booking, and then they changed through calorie deficit, where they tried to maintain as much muscle as possible while losing fat. This is called cutting. No, there are some good news. Even though experienced athletes working these two phases most beginners can still do both at the same time. This is because in the first few months of working your muscles, they'll adapt a lot more quicker than afterwards. This newbie advantage will outweigh the problems off protein synthesis at a color deficit. This effect is pretty amazing because it means that within a few weeks you could make drastic changes to your body. Okay, so before we wrap up the section on fat loss, I want to cover a few minutes that you see a lot in the fitness community. First is the spot reduction myth. Many people believe that fat loss can be localized to certain region of your body. They believe that crunches will make them lose fat around their belly and push ups around their chest. Now, even though I would love this myth to be true, it isn't. Unfortunately, fat loss always occurs in your entire body, and not only in specific regions. The phenomenon that some people lose fat faster in their thighs or arms is simply due to a difference in genetics and has nothing to do with the exercises they're doing. Another common miss belief is that cardio will always make you lose weight, and thus more cardio means more fat loss. No, it is true that physical exercise, including cardio, will make your body burn more calories than just sitting around. But you still always have to watch how many you're taking in, so you could be doing four hours of cardio every day if, at the same time you eat 5000 calories, it's still be gaining weight. What it really comes down to is not how much car you do, but calories in versus calories out the last month says that in order to get ripped into fight muscles, you need to be doing a higher number of repetitions. This claim also doesn't stand the test of science. Muscle definition has nothing to do with the number of repetitions and everything with your body fat percentage. If you want to look grip, you'll have to lose fed. Fortunately, you know, know how. 6. Muscle Hypertrophy: The Science Behind Muscle Growth: muscle growth is a fascinating subject, and chances are you want some yourself. You probably know that to get your body to build new muscle tissue, a few things need to happen. Most importantly, you need to create a stimulus, for example, through weight training. And you also need to provide your body with the right building blocks to create no tissue like calories and enough protein. But what exactly happens in your body when you have these things covered? We know from studies that skeletal muscle tissue is the most adaptable tissue in the human body. And even though we still haven't figured out every last aspect of muscle growth, it is a well researched topic that can help you improve your fitness routine. So to help you understand the whole process, we have to start with the basics. Your muscles don't actually grow during the workout. Instead, what you do is you overload them and damage the muscle fibers afterwards when you rest, your body repairs damaged muscle fibers through cellular process, called my bro. Feel your hyper trophy when infuses muscle fibers together, which in turn will not only lead to think her muscle tissue but also to more muscle fibers . With this in mind, muscle growth can actually be achieved in three different ways. First, through progressive tension overload, this is the most straightforward way. All you do is increase the tension placed on your muscle fibers over time. What this means is that to grow muscles through progressive overload, you either have to do more sense more reps or more weights and practice. Lifting heavier weights over time is usually the most common way. Next is muscle damage, which means that you actually damage muscle fibres during your training, and your body will then want to repair and adapt these damaged drivers to better deal with future damage. This muscle damage were more specifically. The release of inflammatory molecules is also what will make you feel sore after workouts and lastly, metabolic stress, which we all know as the pump. Mainly what happens is that metabolic stress causes cells around the muscles to swell, and this alone can help with muscle growth, even though it doesn't directly increase the size of the muscle cells. This last type of growth is also known as circle plastic hyper trophy. Now, off these three muscle building strategies, the most effective is progressive overload, so always make sure you increase your weights over time. Many beginners make the mistake of lifting the same amount of weight over weeks and months and then wonder why they aren't seeing any results. Of course, another vital aspect of muscle growth that I have left out so far is rest. Unless you give your body time to rest and recover. You will not only gain less muscle but also will feel burned out and get sick a lot quicker . Depending on how intense your exercise, You might need a few hours to several days to give each muscle group enough time to recover and compensate for the tissue damage caused during your training. The most important aspect of risk is always sleep. 7 to 9 hours are usually seen as ideal for most people, so make sure you don't go to bed too late every night. Besides that, there are other ways of improving your recovery from massages to medication. But these air completely different topics that beginners don't need to worry about. So to wrap up this video in order to force your body to build more muscle tissue, you first need to break it down through concentrated attention. Your body will then adept and super compensate by building stronger and more muscle tissues . There are three different mechanisms that can achieve an increase in size, either through progressive overload, muscle damage or metabolic stress. After your workout is over, you also want to make sure to give your body enough rest while providing the nutritional building blocks for new tissue. The most important nutritional building blocks are, of course, calories and protein. 7. The 2 Rules Of Successful Meal Planning: We've already talked a little bit about diet and nutrition in the muscle building and fat loss formula. Now I want to go into more detail and show you everything you need to know about this subject. Some people say the right nutrition makes up 70% of your overall success and your workout having only 30% impact. Others even go so far as to say the ratios 80 to 20% no matter what the true values, maybe every experience personal trainer will agree that the right diet is essential to reaching your fitness goals. Even though interesting, it's such a wide subject. There are some underlying principles that you really need to understand. The first and most important rule of your day is to provide your body with what it needs to function properly. The purpose of this program is not only to show you how to build a nice physique, but also how to live in were healthy and active life. You should really see your fitness journey as a way of improving your quality of life and overall level of happiness. Therefore, the role of nutrition is always to help your body stay healthy, so it can perform the way you wanted to. So what is our body needs in order to stay healthy next to the obvious things, such as air and water? There really only two major nutritional categories, first, the micronutrients. They include vitamins and trace minerals. Our body needs micronutrients only in very small amounts, mostly to help trigger certain reactions in our body or to contribute to the synthesis of things such as proteins or fats. Along with carbohydrates, protein and fats make up the so called macronutrients. They are the main sources of energy for our body, with one gram of carbs and protein building, four calories and one gram of fat, yielding around nine calories. Let's look at each one of them and more details, starting with the carbohydrates or carbs. Unlike many people think carbs are not evil. Instead, they're an important source of energy that can be used a lot quicker than proteins or fats . For example, when exercising, having carbs in your system will help prevent the body from using protein as an energy source, which protects the muscle from eating itself. Another really important thing about carbohydrates is that there's different kinds of them without going into too much detail a year, you need to know that they're simple and complex carbohydrates. Simple carbs are made of just one or two sugar molecules. These are the kinds of carbs you'll find soft drinks, syrups and candy. In general, they should be avoided. And they're really only two situations where it makes sense to consume simple carbs. There, right after waking up when your body needs some quick energy and right after you workout, when your blood sugar levels are really low for these two situations, I recommend eating one tablespoon of honey now to the complex carps, just like the name says. They consist of longer chains of sugar molecules that your body needs to break down first before using it as an energy source. When wanting to build a healthy diet, complex carbs are really the way to go, and I will now show you the best sources for them. As a general rule of thumb, you can say that around 40% of your total calories should come from carbs. These cards can be vegetables, oatmeal, brown rice, quinoa, all kinds of whole grain products and potatoes, both sweet and normal potatoes. Like I said before, I try to avoid the simple carps that are found in candy process cereal, fast food, white bread, white pasta, all these kinds of things. Okay, let's talk about protein. Your body needs protein to build and repair cells. This is why it's so important to have enough protein in your system when wanting to build muscle athletes. And really, everyone who's doing a lot of sports or exercise need more protein than the average person . They should be consuming around two grams of protein per kilogram of body weight, which is around one gram per pound of body weight. Your protein intake should be a little less than your intake off carps around 30% of your total calories. Good protein sources of things like fish cheese, we leave or milk and eggs. If you are a vegetarian, then should focus more on things like peas, canola or nuts and nut butters onto the last important macro notion of facts. Just like carbs, Fats are often misunderstood and proclaimed is evil. The problem is not that Fetzer bad, but that most people eat the wrong kinds of fats. They too many saturated and transfats, which increase your cholesterol while eating not enough healthy unsaturated fats. In fact, our bodies really need those health effects for our nervous system and to help regulate hormone production. What you also need to know is that they are the densest energy source among the three macronutrients. Like I said before, one gram carbs and protein yields around four calories, while one gram of fat yields around nine calories, just like protein fed should make up around 30% of your total calories. And good sources include avocados, X olive oil, coconut oil and even dark chocolate. Foods that you should avoid obviously include things like fast food, popcorn, cookies, potato chips and all kinds of frozen foods. Okay, so now that you know what kinds of nutrients and how much of them you should be eating, let's look at the second most important rule of nutrition. Whatever your individual goals are, you need to adjust your diet accordingly. Think of it as a tool that will help to multiply or divide your fitness results. Depending on how effective you use it, the true Mangold's people have is to build muscle and to lose fat. Even though we covered most of this in the muscle building and fat loss formula. Let me give you a quick recap of what you need to know. Whenever you want to build more muscle, you really need to focus on a calorie surplus. This means you need to be taken in more calories than your body expands off. These total calories, 40% should be carbs, 30% protein and 30% fats Off course. You don't need to go crazy and count every last calorie, but try to stay within this ratio when wanting to lose fat on the other side. You'll need to cut down on calories to create a calorie deficit while increasing your protein intake to make sure your body has enough protein to maintain its muscle tissue. No, the last point is also important. What do you before and after your workout? Both meals should be really high in carbs and protein. I suggest you eat some oatmeal and drink half of protein shape 30 minutes before you work out and eat a banana and drink the other half of the protein shake right after you work up . Some people also like to add a tablespoon of honey to their post workout shake. This will make sure to get you those simple carbs we talked about earlier when talking about nutrition. Of course, we also need to talk about supplements As a beginner, you really need to understand that most of the supplements out there are really just a waste of your money. The supplement industry has grown to a $1,000,000,000 marketing machine that often times wants to sell you over price pills or powders, which will have little to no actual effect on your body. However, this doesn't mean that there aren't a few good supplements that you should be taken. The first and most important supplement is a good protein powder, even though in theory you could get all your require protein from normal diet. This can be inconvenient because you have to eat big amounts of fish, chicken or other protein rich foods in order to avoid having to cook all the time. Protein powder can be a really effective supplement to your normal diet. The second supplement I recommend taken is creating. Creating is an organic acid found naturally in food. It exists in substantial quantities and things like beef and fish. It will help you reduce muscle soreness after workout, build muscle and improve strength. I know that some beginners are afraid of taking creating because they heard it can cause kidney damage. But don't worry. These claims have been disproven by countless studies, and lastly, I recommend taking a good fish oil supplement. You don't have to take it if you're eating a lot of fish and getting your army got fatty acids. Three normal day. But most of us, armed said, makes sense to supplement fish oil, which is really important for your nervous system and joints. Okay, so to end this lesson on diet and nutrition, here's a quick summary of what we've covered. The number one rule of nutrition is to give your body what it needs to function properly. There we talked about micro macro new jeans and how carbs, protein and fats are important for your diet and what sources are good and what sources are bad. The number two rule is that you have to adjust your diet according to your goals. If you wanna build muscle, keep in mind a calorie surplus you want to lose fed. Keep in mind a calorie deficit with a high protein intake and in both cases, remember about the importance of pre impulse workout meals. Lastly, we talked about supplements and how you don't need most of them. The only three I recommend our protein powder creating and fish oil. 8. The Best Supplements For Beginners: now that we have talked about proper dieting and nutrition, of course, we also have to talk about supplements. For someone who is new to weight training, the huge amount of supplements to choose from can be quite intimidating. This is why, in this lesson we will talk about the supplements that are ideal and safe for beginners. But before that, I want to point out one thing. You don't necessarily need supplements to build a great physique. If you follow the DIA principles taught in this program, you will provide your body with all that it needs to gain muscle. Please understand that the role of supplements is not to substitute healthy foods but to optimize your nutrition and make life easier for you. We all live busy lives, and sometimes it's just not possible to track your diet and prepare meals in advance. Then some supplements are a convenient way of making sure your body gets everything it needs. I say some because the problem is most supplements out. There are waste of your time and money. The supplement industry is huge and will try to sell you all kinds of overpriced substances and pills that will have no actual effect on your gains to help you find those that will make a difference. Here's my shortlist off the best supplements for beginners, the 1st 1 is creating creating as a naturally occurring organic acid, which is produced in the kidneys and liver and start mostly in the muscle. The human body contains roughly four grams of creating per kilogram of muscle, though it can store up to five grams per kilogram through supplementation on the cellular level. Creating help supply the muscle with energy doing high intensity, short duration exercise. This includes weight training, springing or any other activity that relies on short energy bursts that lasts around 5 to 10 seconds. However, endurance athletes such as marathon runners will see little to no improvements from creating supplementation, as these activities rely on stamina rather than energy bursts. Now, how does creating work? While it doesn't build muscle by itself, it will increase your strength level through a faster restoration off 80 p, which is the body's primary molecule used to store energy. And if you remember the principle of progressive overload, you know that increased strength means more muscle growth and regards to possible risks or side effects. Study after study has proven creating to be very safe for healthy adults. The myth that it can cost kidney or liver damage has so far not been proven by any scientific research because it will draw water into the muscle cell. Just make sure to drink plenty of water to avoid dehydration. Also, impure forms of creating might lead to bloating, which is why I recommend using 100% pure, creating more hydrate. The next supplement I recommend taking his protein powder from my less known dieting and nutrition. You know that you should be consuming around one gram of protein per pound of body weight every day. While this could be done entirely through high protein foods, I like to make sure to get enough by drinking a protein shake every day. What type of protein powder you choose is up to you. There are all kinds, for example, at protein, beef, protein or vegan protein. Like most people, I go with way protein, which is quickly absorbed by the body and has worked well for me over the years, just like creating a quality protein powder, it's safe to use as long as you drink enough water. The only time it could cause problems is if you have an existing kidney condition, so you might want to check with your doctor first, and that's it. You're probably surprised that creating and protein powder are the only supplements I recommend for beginners. But if you look at the research there, one of the few that are proven to work and won't cost you a fortune before we go to the next lesson. There are some supplements that I consider optional because they work but aren't directly linked to more muscle growth. The 1st 1 is fish oil. Through its Fetty assets, fish oil helps maintain healthy cholesterol levels and strong bones and ligaments. It isn't necessarily going to help you build muscle faster, but it will improve your overall health. Next. You might want to take multi vitamin pills. The problem with multi vitamins is that most of them are completely overdosed, which can actually harm you in the long run. So if you want to try them, make sure to choose a trusted brand. If you don't know which one to get, take a look at the PDF called Supplements summary where linked the products I take last. There's pre workout. I personally almost never take pretty work up because I don't like the feeling you get after it wears off, but it can definitely help you get the energy you need for a good workout after a long day of work. If you decide to take pre workout, make sure to go off in every few workouts so your body doesn't build up a tolerance. 9. How To Create A Bulking Meal Plan: I explained earlier how most bodybuilders work in two phases, called bulking and cutting and the bulking face. You focus on building strength and size while consuming more calories than your body burns throughout the day. In the cutting face, you try to get rid of any extra fat by cutting calories while maintaining lean muscle mass . I will now teach you everything you need to know to create a bulking diet plan that will allow you to add serious muscle mass while keeping fit gains to a minimum. If you have ever Googled bulking diet plans before, you know that there are hundreds of them out there, some good and many bad the good ones awful and more or less the same pattern. You start by calculating your total daily energy expenditure, also called T d E, instead to you at a certain percentage to your TVE and get the ideal calorie count for your bulk and then step three. You try to reach this calorie count by eating mostly healthy foods. Let's look at all these three steps individually to give you a better understanding off the process. So how do you calculate your total daily energy expenditure And what does this term mean exactly? You're TTE describes the average number of calories your body burns every day, among other factors. This value will depend on your metabolism, H and weekly exercise. When wanting to build muscle, knowing your TV is important because it tells you how many calories you need to consume to maintain your current weight. The easiest way to find out yours is by using an online calculator. I have linked one in the article, which you can find in the lesson resource is, while the result will not be 100% accurate, since we all have different metabolisms and genetics, it will give you a rough estimate that you can definitely work with now. The next step is creating the right calorie surplus. Obviously, in order to reach a calorie surplus, you need to add a certain amount of calories to your TV. But how big exactly should this value XB? This part is probably the most controversial part of any bulking program. Some fitness gurus will tell you to lean bug, adding on lee 10 to 15% of additional calories to Utd to avoid gaining any unnecessary fed in the process Others will tell you that this number is too low and your metabolism will most likely speed up and erase such a tiny surplus. So who's right as often in life? There is no absolute answer to this question. It is true that the human body has a limit of calories it can put towards the process of muscle growth. Consuming more calories won't speed up muscle growth, but it will make your fetter. However, most skinny guys won't mind a little extra fete and will also have an easier time losing it afterwards. It is also extremely time consuming to maintain a lean buck over several weeks, having to perfectly track your calories all the time. While there's no exact number of calories that will be perfect for everybody. On average, anywhere from 10 to 20% of additional calories above your TD will do the job without adding too much fat. Skinnier guys with a fast metabolism will want to stay more towards the higher end of that range, and those with slower and more efficient metabolisms should start at the lower end. Step three states that you want to reach the calorie surplus through mainly healthy foods so which ones are best? In general, you can stick to the foods recommended in the lesson on nutrition, so things like brown rice and whole grain products as carbs, chicken and lean beef is protein and olive oil, and avocado is healthy fats. The same goes for your macronutrients. You should still consume roughly 40% of your calories as carbs, 30% is protein, and another 30% is fats. One thing many personal trainers will tell you is to completely cut out junk food to avoid a so called dirty bulk, where you reach your surplus with things like pizza and ice cream. Now I do agree that this type of food shouldn't make up the majority of your diet, but especially as beginner, it can be difficult to reach, Let's say, 3000 calories, eating only healthy foods. You will have to cook, prepare meals and eat them all the time. This is why I always say you should keep junk food to a minimum, but you don't have to avoid it altogether. Going to McDonald's once a week or eating a chocolate bar every once in a while won't mess up your diet as long as you live an overall healthy lifestyle and stick to the principles you learned in this program, 10. How To Create A Cutting Meal Plan: Once you've built a solid base of lean muscle mess, chances are you also gained some extra fete. There is nothing wrong with that. As I explained before, it's a lot easier for your body to grow muscle when you are a calorie surplus. But now that you want to lose the extra fed, how do you come up with the cutting diet plan that will lower your body fat percentage while also preserving your hard earned muscle gates? Here are the three most important steps When designing a cutting diet, Step one is to create a calorie deficit and the fat loss formula. You learn that a calorie deficit is crucial to any type of weight loss. It is achieved by consuming less energy than your body expands on a daily basis. Introducing a calorie deficit is fairly simple and can be summarised like this. First you calculate your total daily energy expenditure just like you did for the bulking diet. Then you subtract a certain percentage from Utd to create a calorie deficit, and last you tried to reach this calorie count by eating mostly healthy foods. As you can see, this method is very similar to the one we use in the bulking diet. But instead of adding to your TV, you will now be subtracting from it. But exactly how many calories do you need to subtract to reach the optimal calorie deficit ? Unfortunately, there's a lot of contradictory information about this on the Internet, and it could easily get very confusing in general. There three classifications of calorie deficits. A small deficit around 10 to 15% below your TD, a moderate deficit around 20 to 25% below and a large deficit off more than 25% below your TV. There are some sources that will recommend a small deficit and some that will recommend a moderate one. None that I know of recommend a large deficit. The argument for a small deficit is usually that will be easier to stick to it and lead to less loss of muscle mass. However, studies have shown that larger deficits don't necessarily mean more muscle mass will be lost. Thus, if you're goes to lose body fat fast, a moderate deficit of 20% below your TV will probably be your best option. However, for someone who is already quite lean and has a fast metabolism. A smaller deficit will most likely show similar results, while at the same time making your diet more enjoyable in step to you. Want to increase protein intake Once you are in calorie deficit territory, you want to adjust your diet to be high in protein. Study after study has proven that losing fed without losing muscle is all about consuming enough protein every day. How much? Exactly? Around 1 to 1.5 grams of protein per pound of body weight. Usually one gram should be enough, but the larger calorie deficit, the more protein you want to consume. Make sure to reach this amount by eating quality and protein rich foods such as fish, chicken, breast or beings. Supplements will definitely make your life easier, but you shouldn't use them as your one and only source of protein. The last step in your cutting diet is actually optional. You can try calorie cycling calorie cycling as a popular strategy where you eat more calories on workout days and fewer calories on rest days while staying at a long term calorie deficit, for example, when measured over one week, the logic behind the strategy is to make some my strength and recovery in the days you exercise while providing your body with fewer calories. When less energy is expended on your rest days, so does it work. Unfortunately, there has been done very little research on calorie cycling. Much praise is based on anecdotal evidence from advanced bodybuilders, which might not translate to the average trainee, let alone someone just starting out. However, there's also nothing wrong about the strategy, which is why it's really up to you if you want to try it out. If you feel like adding another aspect to your diet, go for it. It will make diet planning a little more complicated, but the psychological benefit of eating more on workout days can make the cutting a lot more tolerable. 11. Your Workout Plan: Now that you know the science behind building muscle, let's talk about the actual work out. If you search for a beginner workout on, Google will get millions of hits and thousands of workout plans. The amount of different routines makes it difficult for beginners to pick the right one, because oftentimes they themselves don't know what they're looking for. So what exactly should the ideal beginner workout plan look like? If you remember the muscle building formula, which consists of training, eating enough calories and giving your body time to recover? You know that training on Lee X as a trigger. It signals your body that the environment has changed and that muscle growth is necessary. With this in mind, there are a few things to consider when designing a workout plan. Obviously, you want to choose those exercises that are most effective for building muscle. This also includes asking yourself if you should train with free weights or machines, then you have to define how many sets for exercise you do and how many repetitions percent . As you will see in the minute. There have been studies done on the ideal rep arrange, unless you need to know how long a workout should last and how often you need to train per week. So what are the answers to all of these questions? In regards to exercise choice, three weighed compound exercises are definitely the way to go. As I explained before compound exercises activates several muscles at once, which helps you live more overall weight, which in turn leads to more overall muscle growth. Training with free weights, preferably barbells, will also force you to develop the small stabilizer muscles that help balance the weight. Unfortunately, this effect is lost when using machines when it comes to the number of reps. In most cases, you should not go above 12. The reason for this being that once you go into a higher rep range, you start training for endurance rather than strength. The problem is that endurance training won't trigger nearly as much muscle growth a strength training will, so you would always be in a sub optimal workout environment. Now, even though I don't recommend going a lot higher than 12 repetitions in any workout that uses weights as a beginner, I advise you to train with an 8 to 10 rips during your first month and even lower after that. This is because studies have shown that in the case of compound exercises, it is best to use higher weight loads and lower rep ranges. As for sense, you should do around 3 to 4 per exercise, especially as a beginner. You don't want to go crazy and do dozens of sets simply because your body is not used to the increased stress level. If you put all this together and follow the workout plan, I'm about to show you your exercise time will be around 60 minutes, which lies within the optimal time window. Okay, now to the workout routine. As a beginner, you should train three times a week, alternating between two full body workouts. I recommend leaving one day of rest between each workout. So in this case, you would start on Monday with the first full body workout, then rest on Tuesday and do the second full body workout on Wednesday. Thursday is off, and Friday you would do the first work out again the following week. You keep alternating and therefore start with the second workout and then continuous before , in the first workout. I want you to start with three sets off barbell squats each 8 to 10 reps. Then three sets of the bench press. Also 8 to 10 rips and then three sets of bend over bar bell rope again, 8 to 10 ribs. The second workout consists of three sets of dead lifting, then three sets of either pull ups or let pull downs and three sets of the military press between sets. You want to rest 2.5 to 3.5 minutes. I personally like to go with 3.5 minutes, especially on the heavy exercises like squats and dead lifts, because the extra few seconds really make a difference for my strength. Between exercise, you should rest three minutes. Now, in case these two workouts of only three exercises each don't seem like enough to you. Keep in mind that all the exercises are heavy compound lifts that usually involves a lot of weight. Start with the weight that is light enough so you can perform the exercise with perfect form, but heavy enough so you can do more than 10 reps. If you make sure to go one rep short of failure on each set, This workout will do exactly what it's designed to do. Build a solid base of strength and muscle during the first month. You should really focus on form and learn not to jerk or bounce the weight. This will already set you apart from the majority of beginners who often times use horrible form. Once you've gotten used to the correct movements, which usually takes around four weeks, you want to make a few changes to the workout. While keeping the exercises the same. You want to lower the REV range to 6 to 8 reps. This is especially important for the four major lifts, which are a squat bench, press, dead lift and military press lowering. The rev range for the other two exercises can be done but isn't as important to compensate for the lower rep arrange. You will now use a higher weight that allows you to do eight reps, but no more than that. What this will do is put you in the 80 to 85% range of your one rep maximum. This range would not only build strength a lot faster than others, it is also great for beginners to apply progressive overload and trigger maximum muscle growth. If, for any reason you feel like the routine is too short or too easy after this change, you can add 1/4 set to some exercises or even an isolation exercise, which should be done at the end of the work out. This is entirely optional because if you lift heavy on the main exercises, they will be enough to build muscle by themselves. If you do choose to end an isolation exercise, go with the bison exercise for work on one and to try some exercise for work out to. 12. The Role Of Cardio In Your Workout: even though I already talked about cardio before, I decided to add a more in depth lesson on the topic. This was due to the fact that there are a lot of misconceptions about cardio out there that need clarification to help you understand how to use cardio most effectively. Let's define it first when talking about cardiovascular activity, we usually mean some form of aerobic and during exercise that increases the heart rate over a longer period of time. This is usually done with the purpose of increasing energy expenditure and thus losing more weight when wanting to maximize fat loss. Common questions include things like What type of cardio is best, when should you do it and for how long? Now I would love to give you an easy answer for all of these questions, but the truth is, it always depends on your specific situation and your other fitness goals. I will elaborate on this in a second, but note that most people have to do a lot less cardio than they think. Why? Because it isn't necessary for weight loss and general and fat loss in particular, let's look at the two most common beginner's scenarios In the first scenario, you're a skinny guy or girl looking to build muscle. According to the muscle building formula, You should focus on strength training to build muscle while maintaining and calorie surplus to provide your body with the necessary energy. In this case, you should always limit your cardio in order to ensure your calorie surplus. So far, so good. Now, the second case, you might be a little overweight or simply want to lose fat. You should also primarily focus on strength training. This will make sure that your weight loss is mostly fed instead of muscle. And, of course, you need a calorie deficit to set in motion the process of weight loss. Interestingly, these two factors by themselves would be enough to lose fat while maintaining muscle mass. So where does cardio come into play? In this case, it's an additional tool. You have to further increase energy expenditure. This means if you feel that your calorie deficit is not enough and you don't want to increase it, you can do cardio to help your body burn more calories. This brings me to my cardio recommendations. In general, there is no best cardio because different people will prefer different types of exercises. But as a general rule of thumb, shorter and more intense cardio sessions will be more effective at burning fat than longer and less intensive ones. As for when to do cardio, it's really up to you and just see what works best for you. This recommendation is a little different from the normal advice you get. Most fitness gurus will tell you to either do cardio first thing in the morning on an empty stomach or right after your workout. However, these two options turned out to be no more effective when looking at the actual science behind it. The problem with cardio on an empty stomach is that even though an increase is low policies , which is the amount of fat that is broken down, it doesn't increase fat oxidation, which is the amount of fat that is actually burned. So all the Fed that is broken down but not used, his energy will just get restored as body fat afterwards. As for cardio after you work out, the idea behind it is that because your body's glycogen levels will be depleted as a result of the workout, more body fat will be used for fuel. However, strength training usually only depletes glycogen levels around 20 to 30% and even then the thought that doing cardio with low glycogen levels will increase fat loss isn't back by any scientific research To wrap up my cardio recommendations. If you haven't already created a calorie deficit through your diet, do enough cardio to reach one afterwards. But please don't wear yourself out in the process, because remember that your body needs time to rest as well. 13. What About Abs? The Simplest Way To Six Pack Abs: Now that you have seen the workout plan and learn what exercises are most important, you might ask yourself one thing. What about abs? For many beginners, getting a six pick is one of the main reasons they start going to the gym, and that's great. Having nice abs is amazing and will definitely get you a lot of attention from the other sex. But because there's such a high demand for AB workouts, many people have a completely false at you in the head about what it takes to get a six pack. This is mostly due to the fact that in order to keep profits consistent, fitness magazines have to sell you a different work out every time a new issue comes out. Because of this, most beginners are confused and don't understand what will get them results. They think you have to do hundreds of crunches and other exercises and train abs every day . Most of them plays way too much emphasis on this aspect and too little on their diet and body fat percentage. I will now show you what you should do instead, getting a six pack takes time and effort, but it's not nearly as complicated as you might think. If you want to see results, your number one priority should always be your body fat percentage. The truth is that we all have abdominal muscles, but in most cases they're hidden underneath a layer of belly fit. You can do as many crunches as you want, but you won't notice any difference unless you get rid of the fat. Nowadays, you still sometimes here the old claim that exercises will help you burn belly fit. That is not true. I talked about the spot reduction with before and how Fed reduction always happens throughout the entire body. Unfortunately, there is nothing we can do it to localize it. Not considering surgery, of course. The second step two nice looking APS, is focusing on the main compound lifts for you, the simply means following the workout. In this program, it will help you develop a stronger court, which directly leads to stronger ABS. In most cases, the four main lifts, which are bench press, squats, dead lift and military press, will even be more effective ab exercise than traditional AB exercises. I know this sounds contradictory, but all of them allow you to lift way more weight than you would doing isolation at exercises. This higher overall tension triggers more muscle growth as well as the release of testosterone, which in turn helps develop all the muscles in your body. Now some people will do just fine falling these two tips. However, if you feel your abs are still underdeveloped, you can train them directly through traditional AB exercises. My favorite ones are the hanging leg raises in the AB rollout. But of course, you can also do others like the crunch or the air bike. If you decide to train your app separately, I recommend doing it twice a week after your regular workout. You want to keep it simple here, and the AB routine shouldn't take more than 10 minutes. There's roughly translates to 3 to 4 sets of an exercise of your choice. 14. How To Progress And See Results: a common problem among beginners is that during the first few weeks of exercising, they see results and are getting stronger. But after a while, the muscle growth seems to have stagnated, and even though they continue working out, they make no significant gains. When this happens, many lose their motivation and think about quitting. To make sure this won't happen to you, we will know talk about the most important strategy to guarantee long term growth and muscle and strength. It's called the concept of progressive overload, and it basically says that in order to force a muscle to continue growing over long periods of time, you have to progressively increase the tension placed on it plain and simple. This means you have to get stronger to get bigger. This might seem like basic stuff, but so few people get it. They think that they have to switch up their exercises every few workouts to confuse the muscle or do all kinds of crazy rep schemes when the truth is that this will have little to no impact on your results. Instead, stick to your routine and focus on getting stronger each workout. Now, how is progressive overload applied correctly during your first few workouts, you'll probably be able to add more weight to the bar each week. But as you get stronger, progress will slow down. This is normal, and at some point or another you might also hit a plateau. Then you have to come up with a workout plan that enables you to get stronger even when adding more weight isn't an option. From my experience, I can say the best way of doing this is by increasing the number of reps. Instead, let me show you what I mean. Imagine you normally bench press a grips of £150 which is roughly 70 kilos in the next workout. You want to add the smallest possible increments to the weight. In most gyms, this will be a £2.5 plate on each side, so five additional pounds in total. Now, because your body isn't used to the higher weight, you'll be able to bench press it for about 2 to 3 repetitions less than the earlier wait. This means your new rep count is now around 5 to 6. This is totally normal, and nothing you have to worry about Now comes the important part. In the following workout, instead of adding even more weight, you stick to £155 work on getting your rep count back up to eight again. This process can take more than one workout, and usually the stronger you get, the longer takes to add more weight and then reach your old rep count. Now, if you want to see long term muscle growth, all you have to do is follow the strategy. Continue alternating between adding weight and one workout and increasing reps in the next . 15. How To Warm Up Correctly: warmups are important. A proper one would lower your risk of injury. Increase your strength by preparing your nervous system for higher stress levels and overall help you reach your fitness goals faster. While most beginners understand the importance of warming up before lifting weights, they don't know how it's done correctly. Before we go the optimal warm up routine for lifting weights. I want to discuss three common warmup mistakes that you will see a lot in the gym. Number one on the list is too much cardio. When talking about a good warm up, Most people think of some sort of cardio to get their blood flowing. The problem with these full body cardio warm ups is that they don't prepare your central nervous system. All the major exercises you should be doing in the gym involve a unique movement and target specific body part. No amount of cardio will get your muscles and your central nervous system ready for such a task. In fact, it usually is counterproductive. The more you run or bike to warm up before lifting heavy weights, the more you deplete your glycogen stores. Glycogen is the primary fuel your muscles used for energy production and to avoid using it all before you even get to your first exercise, make sure to keep you warm up cardio to around five minutes. Max. We're not mistake. Number two is static stretching before you work out. Don't get me wrong. Stretching is a vital part of any workout routine, but its timing is just as important. Research has shown that static stretching before your workout does not prevent injuries and does little to improve flexibility. In some cases, it even decreased athletic performance due to the damage. It can cost you your muscle tissue. So instead of stretching before you work up, you should do it afterwards. This will prevent injuries a lot more effectively. The last mistake is a lack of progression in your warm up routine. When preparing for their work out, most people will do one or two sets of 10 to 15 reps with only the bar and then go straight to the first working set. Just like cardio, this strategy will do little to prepare your nervous system for the stress it's about to be under. You need to build up tension by doing the series of progressively heavier, warm upsets and the heavier the weight in your first working said, the longer you want to prepare for it. So the $1,000,000 question is, how do you get close to your working weight without fatiguing yourself in the process? The obvious problem with the progressive warmer is that even though it most effectively prepares your central nervous system, it can wear you out before you even reach your first working set. So to avoid unnecessary fatigue, you should increase the weight in each warm upset while decreasing the number of repetitions in practice. This means you do warm up sequence consisting of 3 to 4 warm up sets, and here you start by doing a grips with only the bar. In your second set, you lift 50% of your first working set for five reps in your third warm upset, you continue going up with the wage to 70% of your first working set and decrease the number of reps to three now, depending on how heavy you lift, you might want to do 1/4 set, but because beginners usually use lighter weight, this last set is optional. Please rest 60 seconds between each warm upset and three minutes between the last warm upset and your first working set 16. The 5 Most Important Aspects Of Lifting Form: lifting for Miss Justus, important, if not more important, than any other part of your workout routine. Before we talk about each exercise in detail, I want to make sure you know a few general but vital aspects of correct lifting form. So here are the five most important ones. In no particular order, number one is breathing. The worst mistake you can make here is holding your breath. Not only will this raise your blood pressure, it can cause dizziness, and in severe cases you could even faint. Unfortunately, there are always some people at the gym who, despite the risk, hold their breath for far too long and sometimes turn red in the process. So how do you do it correctly? Old bodybuilding advices to inhale by lowering and exhale while lifting. While there's no scientific evidence that this strategy leads to better results, I still believe it is a good rule of thumb for helping you find a nice rhythm for your breathing. But if for some reason you don't like doing it this way, just make sure to breathe naturally during your repetitions and avoid things like sudden changes in your breathing rhythm or even hyperventilation Another important aspect is to always use controlled movements when lifting the weight. Many beginners tend to jerk or bounce a dumbbell or barbell because it helps them lift heavier weight. But doing this is not only more dangerous, it is also less effective when you jerk the weight and use momentum to lift it. You don't activate the specific muscle groups that the exercise is designed for, so there's really nothing to gain from doing it that way. Also, don't worry about time under tension. The term refers to how long and muscle is under strain during a set, and some people will tell you to do super slow reps for better muscle engagement. Now, even though a few studies suggest this to be true, the problem is that it comes at a huge trade off. If you do an exercise a lot more slowly than normal, you will have to use a lot less wage to still complete your set. This goes against the concept of progressive overload, which is the primary driver of muscle growth. As a beginner, you should focus on getting stronger and the main lifts and not worry about rep speed. Next is good posture. No matter the exercise, you always want to keep your core stabilized. For example, this means tightening your abs and back when doing squats were standing up straight and not hunched. When performing the military press, please make sure that your had always formed a straight line with your spine. I know we all like to look at ourselves in the mirror when doing dead lifts, but when bringing your head up, you create a lot of unwanted tension in your neck. Another thing is to always place your feet firmly on the floor so you have a stable foot position. This is especially important when doing heavy squats and will definitely help you avoid injuries. Number four on the list is using a full range of motion on Lee. Then will you achieve complete muscle activation doing just a part of the complete range of motion will leave. You're prone to injuries in the portion that is never fully trained and, lest be consistent, perfecting form takes time and everybody makes mistakes. Many beginners are afraid of using less weight in the beginning because they think it makes them look weak. Don't worry about that. I was in the same position. And trust me, if you follow the advice in this program, strength will come fast. If you privatize form overweight in the beginning, it will take only a few workouts to learn the proper movements. As you get more experienced, you will learn to do them subconsciously and won't even have to think about it anymore. 17. Bench Press: the bench press is one of the most famous, if not the most famous, exercise out there. It's a full body compound exercise that primarily works your chest, shoulders and triceps. When done right, it's the most effective movement to gain upper body strength and muscle. Because it's the upper body exercise, you'll lift most weight on and thus create the greatest amount of tension with your ice under the bar. Lie on the bench, lift your chest and squeeze your shoulder blades. Your feet should be flat on the floor now. Place each pinky on the ring marks of the bar. Your grip should be a little wider than shoulder with, and you want to hold the bar in the base of your palm with straight wrists. This moment the bar by straightening your arms and move it over your shoulders as you keep your elbows locked while inhaling lower to your chest. Your elbow should be at a 75 degree angle. During this motion, your forearms should remain vertical while exhaling pressed the bar upward until your arms are extended. The proper form is pressing the bar in a diagonal line from shoulders to chest and back up . This increases the distance but prevents shoulder impingement. Repeat for the recommended amount of repetitions and then redirect the bar. Never bounced the bar off your chest, and you should always be in control of the weight. Please don't bench press using the suicide grip or the thumb less. Grip the Barbican slip out of your hands and drop on your chest. 18. Squats: the barbell squad is by far the most beneficial lower body lift you can master. Squatting will not only build larger quads, but also develop your calves, glutes, hamstrings and lower back. If you want to gain muscle and overall body strength than adding squads to your workout is a must. Load the bar with the desired weight and set it on. Erected just below shoulder level. Step under the bar and places slightly below the neck across the back of your shoulders. You want to use a grip that is a little wider than shoulder with. Lift the bar off the wreck by pushing with your legs and then straightening your torso. Place your legs and the medium stands where your feet are, shoulder width apart and your toes air slightly, pointing outwards. Bend your knees and slowly lower the bar while inhaling the scent until your thighs air just parallel to the floor, Then raise the bar as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs when squatting, you want to keep your head facing forward and your back straight at all times. Also, please watch out for equal distribution of weight throughout your forefoot and your heels 19. Deadlift: The dead lift is a great compound exercise that hits the lower back hamstrings, glutes, traps, legs and forearms. So pretty much your entire body. Mastering it is an amazing feeling, but you want to make sure to do the dental of correctly to what injuries and back problems set up the barbell with an appropriate wait. Don't live too heavy. If you have no experience with this exercise, as it can be dangerous, step towards the bar and grasp it with an overhand grip. Your hands should be just outside your legs so about shoulder width apart. Some people have trouble holding onto the bar with this grip. If this is the case, you can also use the mixed rib, meaning one palm facing up and one palm facing down while exhaling, Push with your legs and get your torso to the upright position at the top. Stick your chest out and pull your shoulders back while inhaling returned to the initial position by bending at the knees and leaning the tour So forward at the waist. Please make sure to keep your back straight at all times. Lower backgrounding or excess arching puts your spine at risk of serious injury. Also, don't look up while dead. Lifting Bringing your head bag creates on one intention in your neck. 20. Military Press: the military press is a classic exercises that body builders have been doing for decades. Not only does the lift build strong and muscular shoulders and also complements the bench press by standing up during the exercise, you additionally, strengthen your core and back. Place the barbell on his quarterback that is about chest high. Grab it using an overhand grip that is wider than shoulder with slightly. Bend the knees and lift the barbell up, keeping it laying on your chest. Take a few steps back on. Position your feet shoulder width apart from each other while exhaling, Lift the bar up over your head by looking your arms. Hold at about shoulder level and slightly in front of your head. While inhaling, lower the bar down to your collarbone. Slowly. Make sure to keep your entire core stabilized throughout the motion. This will really train your abs and lower back. The behind the neck variation of this exercise is not recommended for beginners, as it's a lot more difficult to handle the weight that way. 21. Barbell Row (Overhand): the barbell row is for the back. What the bench presses for the chest. It will work your let's and trips, making a great for upper back development. I personally love doing this exercise because after a few weeks you will already notice how big your bag is becoming. You can do this. Exercise both with an over and with an underhand grip. I will now show you the overhand version of the lift. Hold the bar bell with your palms facing down and bend your knees slightly while keeping the back straight. Bring your torso forward likes an upper body should create 100 220 degree angle with your back almost parallel to the floor while exhaling, pull up the bar bell. Make sure to keep your torso stationery and squeeze your back muscles at the top while inhaling lower the bar bell back to the starting position. Don't look in the mirror when doing this exercise. Bringing back your head would create a lot of tension in your neck. Your lower back gets rounded due to tight hamstrings. Either try bending your knees more or don't position The torso is low 22. Barbell Row (Underhand): the underhand variation of the barbell row is very similar to the overhand version from the last video. Obviously, you know, gripped the barbell with your palms facing up. Instead of down your legs will again be slightly bent, and you want to keep your back straight at all times when pulling the barbell up. The only major difference is that you want to pull it more towards your belly button, so a little lower than in the overhand variation. Contract your muscles at the top and then slowly lower the bar bell to the original position. Which of the both lifts you choose will come down to personal preference? The overhand version from the last video targets the upper back a little more, while the underhand row will focus more on the lower back and Lance. 23. Pull Up: the traditional pullup is an amazing exercise. All you need is your body and a simple pullup bar to train your let's biceps and middle back. I know that many beginners have a hard time doing full range of motion pull ups. If this applies to you, you can either try to find an assistant pullup machine or do the let pull down. Instead, using a wider than shoulder width grip, grabbed the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring back your torso around 30 degrees and stick your chest out while exhaling. Pull your upper body up until your chin is above the bar by drawing the shoulders and your upper arms down and back. The polling is done primarily with your back muscles rather than your biceps. Pause for a moment and then return to the original position while inhaling. Remember that your form should do no other work than holding the bar. By using a white belt, you can also increase the difficulty should the normal pull up ever get too easy for you. 24. Hammer Curls: the dumb bell Hammer Curl is a great isolation exercise for the biceps because it also works for Breaky Alice, which contributes to upper arm thickness. I like to do the hammer curls by alternating my arms, but you can also lift both dumb belts at once. Stand with your feet shoulder width apart and a dumb bell in each hand. Your knees should be slightly. Bend in your elbows close to your torso. Make sure the poems of your hands are facing each other while exhaling, curled the right dumb bell to lift your arm to your chest until your forearm touches your biceps. Squeeze the biceps at the top while inhaling slowly. Bring the dumbbell back to the initial position. Now repeat the movement with the other hand and continue alternating for the recommended amount of repetitions. Please don't turn your wrists when lifting the weight and keep your elbow still throughout the exercise. Like I said before, you can also do the hammer curl, using both arms at the same time or sitting down 25. Hammer Rope Curls: similar to the normal hammer curl. The hammer rope curl works both your biceps and Brockie Alice. This time, instead of dumbbells, you will be using a rope attachment and pull with both arms at once. Attach a rope attachment to a low poli and stand a few inches away from the machine. Grasped the rope with your palms facing each other. Stand with your feet shoulder width apart and your legs slightly bent. Put your elbows in by your side and keep them stationary during the entire movement. Using your biceps, pull your arms up and exhale until your biceps touch your forearms. Squeeze at the top and then slowly bring the weight back to the original position. Repeat for the recommended amount of repetitions. In order to really isolate the biceps, you want to keep your upper body s stationary as possible. Don't jerk the weight or move your back doing the exercise 26. Tricep Rope Pushdown: wrote Price of push downs, complement the rope bicep, curl very well and are based on the same dynamics. Instead of pulling the rope, you will now be pushing it down. Attached a rope attachment to a high pulley and grab it with your palms facing each other. Stand with a very small inclination forward and keep your upper arms close to your body. While exhaling, pushed the rope down and bring each side of the rope to the side of your thighs. Contract the triceps at the end of the movement while inhaling. Bring the rope slowly up to the initial position. While I recommend doing this exercise with the rope attachment, you can also use an easy bar attachment or a V angle bar. The movements will be the same. Just make sure to lift the weight in a controlled manner. 27. Triceps Extensions: one handed extensions are for the triceps. What curls are for the biceps, their best done with dumbbells and will help you build bigger and stronger arms. Stand up with your feet about shoulder width apart and grab Dumbo with one hand. The other arm can either rest by your side or hold the exercise arm for support. While exhaling, extend the arm with the dumbbells over your head. Contract your triceps at the top and then slowly lower the dumbbell behind your head until your forearm touches your biceps. Make sure to keep your upper arm stationery and close to your head. Repeat for the recommended amount of repetitions and then switch arms. When your arm is fully extended, the palm of your hands should be facing forward, and your pinky should be facing the ceiling. 28. How to break through a strength plateau: If you could remember only one thing from all my videos about lifting weight, it should be that to build muscle, you need to get strong. I know I repeat this all the time, but so many people in Jim make the mistake of hopping from one workout to the next without ever focusing on the one thing that truly matters. Lifting more damn wait. The problem is that while it's pretty straightforward to improve your lifts as a beginner, things slowed down quite a bit. Once you hit the intermediate or advanced stage. At some point, you will also run into strength. Pluto's where you stagnate over weeks for even months in this video, I want to show you how you can bust through these plateaus and see progress again. Just like in the case of feckless Pluto's, there are many different reasons you might be stuck, so you have to look at it from different angles. Let's start with tip number one. Change your workout, even though I'm not a big fan of program hopping, so completely switching your workout routine every few weeks to confuse your muscles or doing some other kind of nonsense. It does make sense to change things every few months. The reason for this is mostly psychological. In theory, you could do the same exercises for years and see progress, but you would probably get bored doing the same thing over and over again. So one possible reason for your plateau might simply be that you need more variety and kind of lost motivation. Of course, when you go from one workout to the next, you want to make smart changes. Don't go from lifting weight to doing on Lee Hardy Oh, or something similar. Instead, make small changes to the exercises, like going from barbell bench press, too Dumb Bell Bench Press or from normal squads to heck squats. At this point, we should also talk about rep arranges and rest times every so often. You want to change these as well. If you exclusively train in the lower rib Rangers. So 1 to 5 reps percent you lift very heavy and train mostly for strength. If you lived in higher red rangers, so 12 and above you trained mostly for endurance hyper trophy fall somewhere in the middle . But my point is that you shouldn't stick toe one rep arrange for years and instead switch things up. Same with rest times. I used to take really long breaks of 3 to 3.5 minutes between my sets in the major lifts, like bench press or squats. This definitely helps with string on the subsequent sets, and you will be slightly stronger. But at some point you also want to try shorter rest times and see how your body reacts at first will probably feel like crap, but your body will get used to it and adapt off course. If you're already doing very short rest times in between sets or exercises and have hit a strength plateau, you want to go the other way and make them longer. You will definitely notice your strength. Go up and you feeling fresher. Tip number two is the exercise order. Another way to overcome a plateau is to change the sequence of exercises you normally do. For instance, if you do the same back exercises in the same order, your muscles will fatigue in the same way every time. By switching the order of exercises, your muscles will fatigue in a different way. Also keep in mind that the heaviest exercises so dead lifts, squats, bench pressing and overhead. Press should always come in the beginning of your workout. That's when you're still freshest and have the most energy tip. Number three is improving form and training assistant muscles. Even though most lifters who were past the beginner stage will tell you that they have good form on all their exercises, there's always something we can improve. The bench press, for example, is an extremely complex movement, and you need years of training to perfect it. So when you hit a plateau, it might very well be due to less than optimal form. And you should go back to the basics before doing anything else. Another important thing is to train assistant muscles. So, for example, if your bench presses week, you probably think that this is because you have a weak chest. But in many cases, the limiting factors are the triceps or shoulders, which play an important part in the movement. Make them stronger through overhead, pressing or isolated tricep exercises, and you will definitely bench more. Tip number four is revised. Her diet and eat more proper nutrition is crucial for muscle growth and to fuel your workouts if you don't get the calories and macronutrients you need, you could very well undermine your training efforts no matter how hard you work. So, for example, if you're currently in the calorie deficit to loose fat, don't expect your lifts to go up. Unless you're a complete beginner, a calorie deficit is an energy deficit and your body won't be able to build muscle and train at its best. That's why so many athletes work in two phases, where they bowled first and build strength and afterwards cut down on body fat while only maintaining strength. So in the case of a longer strength Plato, the reason could be that you aren't eating enough or not the right things. Carbohydrates are the bodies primary source of fuel and should not be avoided if you want to build muscle. Although low carb diets are very popular, cutting out too many can reduce your exercise capacity and leave you fatigue. Same with fete, which is crucial for healthy hormone levels. And lastly, we need to talk about rest. If you train too hard for too long, you will definitely hit a plateau. Plenty of rest and recovery are essential for growth if you have fallen into a rut physically or emotionally, take some time off to recharge your batteries. By working out too much, you reduce your capacity to exercise and will fatigue quicker. Sometimes taking your foot off the accelerator is the best way to move forward. Also, over training can take back many of the gains you've made by placing your body under constant stress with little time to repair. The best way to recover without losing strength or muscle is through a D load week, where you still do the same exercises. But with less weight and fewer sets, I will explain how to do this in a different video. 29. For Advanced Trainees: Reverse Pyramid Training: reverse pyramid training, also called RPT, is a training concept that has got more popular over the last years. To be honest, I can definitely see why in my years of weight training, have tried countless methods and RPT is definitely one of the most effective I've seen in this video. I will explain what reverse permit training is and how you can use it for maximum results. Okay, so what exactly is RPT? The traditional workouts set up has you lifting the lightest weight in the beginning and then work your way up and wait during the next few sets. So, for example, you start with £80 on an exercise than 90 and then 100 reverse pyramid training does the opposite and you start with the highest work load in your first set and then decrease the resistance with each set afterwards. Usually, people also increased the number of reps with each set. So let's say you do seven reps of £100 in your first said, and then you do nine rips of 90 in your second set and then 11 reps of 80 in your third set . Basically, you go down and wait and up and repetitions. The reason this works so well is twofold. First, you're completely fresh during your initial set, which will also be the heaviest. That way you can use all your muscle fibers and energy to explode the wait up. Since your energy will be freshest for the first set, you will be stronger than if you use the same weight for the last set during a conventional permit scheme. Next, the different rep arranges, for example, seven in your first set than nine in your second and 11 in your third greats and mix between strength, hyper trophy and some endurance trained lower rep ranges usually better for strength training. While high ones are better for endurance High Patrol, he falls somewhere in the middle with reverse pyramid training. You have a bit of each. Now, with all these benefits of RPT, there is one disadvantage. It's not the best system for beginners, since you change both your reps and wait and also train almost until failure. It's often too complex for complete beginners. That's why I don't give new clients and ah pretty work out unless I know they have prior Jim experience. With that said how do you implement reverse primer training correctly like you learn before you start heavy with low reps and finish light with high reps. Let's work with the example I used before. Set one is £100 with seven repetitions said to is £90 with nine repetitions and said three is 80 with 11 repetitions. Then the first important question is, Do you have to start with seven reps than nine and then 11? The answer is no, of course not. Some trainers will advise you to go with 68 10 others with 8 10 12 or some completely different rep scheme. It usually comes down to personal preference and experience. What works best for you, My favorite split ISS 79 11. But feel free to mix it up. The next question is, how much do you lower the weight when you go up and reps. Basically, you want to go heavy on each set, so you lower the weight on Lee enough that you can barely finish the next set. For most people, this means lowering the weight by around 10% with each subsequent set. This, of course, is just a rule of thumb and you need to check it for yourself. And lastly, we need to talk about training until failure. There is a huge debate in the fitness industry, and some people love training until failure, while others hated. The advice I give to my clients is that I want you to train with maximum effort. That means you don't go until failure, but you do as many reps. It's possible using good form and only stopped when you aren't sure you can complete the next rep. This basically means go as hard as you can and stop one rep short of failure. So to wrap up this video, let's recap what we learned so far. Even though reverse pyramid training has a fancy name, it's really just a different rep scheme from the traditional workouts. It works best with compound lifts, such as the big for which you should do any base. It is very time effective and allows you to go very heavy on the first set. Unfortunately, it's not ideal for complete beginners and require some experience. While I don't have scientific evidence for this, I would also say it's a great workout for anyone with a focus on aesthetics meaning you want a Hollywood like body instead of a pro bodybuilder Frizzy. Since pretty much all my clients fall into this category, I definitely recommend it to you. 30. Your RPT Workout: Okay. Now that you know what RPT is and how it works, I want to give you workout routine that uses the RPT reb scheme and which has allowed me to lift higher and higher weight holds. Over time, we will stick to a three day split, no matter what other coaches might tell you. Unless you're a competitive bodybuilder, draining three times per week is definitely enough even for intermediate or advanced lifters. You just got to know what you're doing now. The work that I'm about to show you is a little more complex than my beginner routine. So make sure you pay attention to the set up. We will still have two main workouts one and two and work out one. You train your chest and back and then work out to your legs and shoulders. Now, the catch is that Workout one has different versions A and B and you alternate between them . This is what this would look like over the course of two weeks. First in week one. You start with work out one a. Then you do work out to and then you do work out one b and we to you start with workout to and then go back to work out one a and so forth. So it's basically work out 1/8 then two, then one be than to the one a than to. So you always alternate between workouts one and two, but also between workouts, one A and one B. At this point, you probably want to see the workouts themselves. So here's what they look like. Workout when a will include the incline bench, press the normal bench, press the lat pull down the row machine and by September curves optionally. You can also do two sets of AB exercises. Workout one B will include the cable row, the LAT, pull down the bench, press, the dumbbell Incline press and one handed row push downs. Again. You could also optionally do two sets of abs and work out to will be dead lifts, leg press, dumbbell, overhead, press tricep row push downs, bicep hammer curls and again, two sets of abs that are optional. I want you to rest around 4 to 5 minutes between the exercises, and even though this sounds like a lot, you will need this much if you live heavy. Like I said, before and work out when you train your chest and back. The reason there is an A and B version toe workout. One is simply that and work out 18 We start with chest and then hit back and and work out one B. We start with back and then hit chest. That way you make sure to try and both muscle groups equally, and that's pretty much it. I really like the set up, and it's definitely one of my favorites. That said, it's not set in stone and you can play around with it if you want. For example, you can interchange, bar, baleful dumber exercises or vice versa, or try different rest times. Just make sure to progress on each exercise and push yourself. There's nothing worse than not taken advantage of a new workout by half passing it 31. SMART Goal Setting: in the last few lessons. I taught you everything you need to know in order to build a great physique on the physical level. Let's no look at the mental level. I will show you how to stay highly motivated through smart goal setting and how to reach those goals with a good action plan. Let's first talk about a phenomenon I call the 10 week motivation. Most beginners start of their first few weeks. Highly motivated, they really want to change something in their lives and stick to the workout regiment and new diet. However, this also creates a lot of expectations. And when, after 10 weeks they don't see any noticeable results, many will start missing workouts and pay less attention to what they're eating. Then a few weeks later, usually after three months, many will quit altogether and just go back to their old lifestyle. Now, don't worry. With this program, you will see results that I can promise you there is something else you need to make sure of, though in order to stay on track, you have to set clear goals. If you don't know where it going, how can you ever know if you got there because the goal setting process is so important. In order to stay motivated will go through it step by step, and I will teach you everything you need to know about it. Okay, so the first important thing when setting goals is to make them smart. You probably already know this concept, but let me go through it very quickly. The smart formula forces you to make your goals specific, measurable, attainable, realistic and timely specific means that you have a much greater chance of accomplishing specific all than a general one. At this stage, it is important that you translate your general thoughts of what you want to accomplish into something more detailed. For example, if you want to live a healthier lifestyle, what does that mean? Do you want to exercise more? You want to lose weight, build muscle? All of that should be part of your goal setting. The next step is to make your golds measurable. This means establishing a criteria for success. For example, how many extra pounds do you want to lose or how many pushups do you want to be able to do ? Try to put your goals into concrete numbers that will make it easier to track your progress afterwards when coming up with measurable goals. There's also important to make them attainable. That means you should choose goals that can actually be achieved now. This part is a little tricky because on the one hand you should choose more abstract big goals that will really motivate you. And on the other hand, you should make smaller milestones, for example, on a weekly basis to keep you on track and remind you that you are making progress. The R and Smart tells you to make relevant goals. This means answering the question of why you're doing all of this. Some people trained to look better. Others want to be more healthy. There really is no right or wrong reason. You just have to make sure to know yours, and lastly, you should make your goals timely. This means choosing a timeframe and defining a deadline. As for the time frame, I advise you to choose a big goal for the long term and smaller milestones for the short term. Now, once you've come up with golds and milestones that really motivate you, that really tell you why you're doing all of this. Try to put them into writing, take a sheet of paper and write down your smart goals. Once you've done that, share them with your friends and family. This will make you accountable not only to yourself but also to others. This can really be a great motivator and create some positive pressure. Next, you want to create an action plan. This means taking your big goals and breaking them down and smaller individual golds. When you write them down on the calendar leading up to your big Ole, you'll also need to specify what exactly you have to do in order to accomplish them. Once you've created this timeline, take a good look at it and commit to it. Tell yourself that this is what you want and that you will achieve it over the course of the next few weeks. You should track your progress and always check if you're completing those smaller milestones. If at one point your goals should turn out to be too easy or too difficult, you can change them. But ask yourself if this is really what you want, because it might mess up your entire action plan 32. More Tips On How To Stay Motivated: now that you know how to set smart goals and come up with an action plan, your three more tips that help me stay motivated over the years first advised to get a workout partner and meet somewhere to do your exercises together. A good workout buddy can make a huge difference as time goes on those days that you would have stayed at home because he didn't feel like exercising. You'll not only be accountable to yourself, but also to him, and he'll get you to come anyways and push you to give it your best. Another great trick is to put your money where your mouth is. What I mean by that is to create a monetary incentive to reach your goal. This could be a bet with a friend over whether or not you'll lose that extra £5 in the next few weeks, where you could invest in some fancy exercise equipment that you'll put in your bedroom and that will remind you of your fitness school every time you go to sleep. And every time you wake up the next morning, one less thing to remember where all human and setbacks that will happen, you won't reach every single goal you have set for yourself. And this is not the end of the world. When you see that you're falling behind on your goals, don't freak out about it and simply accept it. Research has shown that this is the best way to avoid the so called What the hell effect where people tell themselves, Oh, I've already messed up. So what the hell, I could mess up some war. This is not what you want. The best way to face setbacks is to simply cut your losses, get back on track and move on.