Welcome to my channel! In today's video, I'm gonna be covering the basics of fitness
Basically how to get started and I'm gonna take you through each thing with a focus on nutrition, and then at the end
I'll go through a few
Workout basics, and basically filter through all the information out there, it can be quite overwhelming
there's quite a lot to take in with this video so maybe get a piece of paper and a
Pen and write a few things down, but other than that. That's it. Let's get started
Your body burns a certain amount of calories a day whether you're active or not, this is known as your
TDEE or your total daily energy expenditure in order to lose weight you need to be consuming slightly less than your TDE
To remain the same weight, you need to eat your TDEE
and to gain weight
Build muscle you need to be eating slightly more than your TDEE
The first thing you need to figure out is what your TDEE is. I'd suggest using an online calculator
You can just google
mate!
Can you be quiet please? I'm trying to record a video *Crying off screen*
Right, so the first thing you need to do is figure out roughly what your TDEE is, to do this
Use a tdee calculator. You can find this by just googling TDEE calculator - funny enough
It's weird isn't it?
*Distant mh-hghm in agreement without hearing what was said*
This calculator won't be perfect, but it will give you a good estimation of what your
TDEE is
TDEEE
E E E E
Now you need to decide what your goal is. If your goal is to build muscle, I'd suggest
Eating around 500 calories more than your TDEE
*Pssst* if you ... What?
Um...
Oh I can't remember
I was going to say something Hahaha
Oh yeah! can you see me in your video?
Um... I don't know lets have a look
No
Oh that's good I've just been picking my nose.
Hahahaha
Now you need to decide what your goal is. If your goal is to lose weight, I'd suggest eating about
500 calories less than your TDEE. If your goal is to stay the same
Id suggest eating ... or you need to eat your
TDEE in calories, so you need to eat...yeah, you know...
And to gain weight you to eat about 500 calories, or roughly 500 calories or more, more than your TDEE.
I'm 5ft 11 and a half ...
*Sad Music*
5ft 11...
5 ft 11 and
Yeah
For example I'm about 5ft 11, 200 pounds at about 15% body fat
so my TDEE (Total Daily Energy Expenditure) is about
3000 calories. So for me to lose weight, I need to eat 500 calories less than that so
2500. For me to stay the same, I'd need to eat 3,000 calories, and then to gain weight
3500 calories
So now.. we gons talks about some macro Nutreints
So umm... I'm quick fun fact. I just broke the other camera that I was using, so I've had to switch to the big one
But the show must go on. There are three types of macronutrients ...
Carbs
Proteins
And Fats
Each of these macronutrients provide energy to the body in the form of
calories. For example, for one gram of protein there's four calories
for one gram of carbs there's four calories and
fats there's nine calories per gram. You need to find a good ratio or good balance between
The different calories, and make sure youre' getting one of each into your diet
Don't treat any of them as if they are bad.
There's a lot of misconception out there that like fats or carbs are bad, and you should avoid them at all costs
But really it's not
What's gonna make you gain weight or lose weight, is the overall calories that you're eating. so yeah...
Whether you're eating above or below your TDEE
What macro-nutrients you eat, doesn't really matter. The more important thing is that you're getting in the right amount of ...
Calories overall. Once you've got that set in stone
That's when you can start worrying about the different macronutrients
But what's most important is the number of calories that you're eating.
It is by no means necessary to track your macronutrients
When I first started if I was so strict with it. I'd get a protein...
My protein scoop, and level off the top of it so that I knew exactly how much protein powder was in each scoop
Just ridiculous. You don't need to go that far, so like I said what's most important is that you are getting
The right amount of calories in. Basically ... pretty much
There's not really like some magical number, or some magical ratio of of macronutrients that you should be eating
Basically what you should go by is. What do you think you should you could stick to? say like...
if you
Really enjoy foods that have a lot of carbs in them
Then it doesn't really make sense to go on a low-carb diet, because you're not gonna be able to stick to it.
That's the most important thing
Are you gonna be able to stick to it?
That being said that general rule is around one gram of protein per pound of bodyweight.
About 0.5. Grams of Fats per pound of body weight, and then
You'll make up the rest of the calories with your carbs. So say for me...
200 pounds. so I'd have grams of protein. Then I'd have hundred grams of Fats, and then based on what my goal was
so if it was to gain weight. Say if I was having say
3500 calories you'd add up the calories
of your protein intake so 200 grams of protein
Then 100 grams of fat, and then you'd work out whatever amount of calories that is and then
to get to 3,500 calories you'd
Make up the rest of the calories to get there with Carbs. If that makes sense? I hope that makes sense?
Or is that too ... I hope that's not Confusing.
Now for calorie tracking
For tracking your calories I'd suggest getting calorie tracking App. The one I use is MyFitnessPal.
It'll make your life ffffthoo much easier
You could use like a notepad or something to write down all your calories, but it's honestly it saves you so much work just
Tracking it in an app. So much easier.
Yeah tracking calories can be a pain to start with,ut as you get used to it
It'll become second nature to you. As far as what foods to eat, really you can eat anything
um... the only thing that's going to change, based on your goal ...based on your goal. Whether it's to gain weight, or lose
Lose muscle ? Gain weight or lose muscle.
Gain weight, or lose weight, is gonna be the portion sizes. Like the amount that you actually eat. The overall
calories throughout the day that you eat, is the only thing that's really gonna change.
That being said keeping your diet fairly healthy can have
Benefits such as like it's a lot easier to stay within your calories
Eating some healthier foods like... say for example like if you had to eat
so if you're losing weight and your calories were
1500 for that day. And then you had a pizza which was a thousand calories, then for the rest of that day, you've only got
500 calories to work with. So not really
not very much
That's not to say these foods are off limit by all means no
by all means have your pizza if you can fit it into your calories and
You know what you're doing, you're keeping track of everything, then go for it
also, eating healthier has benefits such as like micronutrients which can just make you feel healthier and
perform better in the gym. It's just generally better for your for your body in general, but in terms of
Losing weight, or gaining muscle is really not necessary at all
Another point is you don't want the calories to start controlling your life
Give yourself a little slack
It doesn't matter if you go off the rails one day just get back on track the next day
Just get back on track. Being less restrictive to yourself can actually be helpful
You got to think of it as like a long term
This is something that you're gonna have to stick to so don't be unrealistic don't
Just suddenly cut everything out because you're not gonna be able stick to it. Many people see their diet in like a black and white
kind of manner, like either
They're on their diet, or they're off their diet
these people they may have a great ability to restrain themselves
or restrict themselves from eating certain foods for a short period of time
but then
Once their diet is over, then they just go off the rails and go back to the way that they were eating before.
Being less restrictive with your diet can be more sustainable.
Right now, on to workout basics. I've put this one last because most people prioritize their
Workout, or what they do in the gym over
like their diets. The gym only takes around like one of two hours of your day, but
Like what you eat, and your nutrition plays much bigger part. Like that's the rest of the day.
The rest of the time is
nutrition pretty much
For everyone no matter what your goal ...
I would suggest using some kind of program that like incorporates some kind of progressive overload.
So that you're constantly making progress each time you go into the gym
So you're not doing the same thing, day in day out. A lot of programs out there
Don't incorporate this. Like, a lot of bodybuilding programs are just
like
They'll give you a rep range and then some
vague
Number of reps. Like say, 4 sets of 12 reps
and then you just do that each week with no progression in weight, or progression in reps.
So you're just doing the same thing week in week out. And not progressing.
Strength based programs are especially useful for
Building muscle as a natural lifter. Most bodybuilding programs will look like what I explained before like
giving you a certain amount of reps and then
a certain amount of sets, and you'll do the same thing week in week out, with no progression.
Most of these programs are invented by bodybuilders or
By for bodybuilders or by bodybuilders who are on performance-enhancing drugs
and it'll work for you. If that's you then
by all means go for it!
but as a natural lifter, the most ideal way to gain muscle is to get stronger with
Get stronger over time so you're using more weight with progressive overload.
a common misconception, usually by females
is
that lifting heavy weights will make you big and bulky
That is not true, unless that's your goal
You need to be eating
The right amount of calories like it needs to be your primary goal in order for you to gain any
muscle size
building a little bit of muscle, will increase your basal metabolic rate
Which is basically how many calories you burn at rest?
Which will then increase your TDEE
So will increase the amount of calories that you need to eat
to stay at the same weight. So therefore you can lose weight
eating more calories.
Last thing is programming.
If you're a beginner, and/or have no idea what your 1 rep max is
Your 1 rep max is the most amount of weight you can possibly lift for one rep.
if you don't know what your 1 rep max is And you're just starting out.
I'd suggest by just adding a little bit more
Either progressing with a little bit more weight each week or,
Adding in
Another set, or increasing the reps each week
Don't continuously.. you're not gonna be able to keep increasing it to infinity
It's gonna be a point where you can't increase it anymore
but if you're just starting out, maybe just add a little bit of weight to your exercises each week.
if you do know what your 1 rep max is. I'd suggest just using some kind of program such as this
right here
so
taking a percentage of your 1 rep max, and then
Progressing through... like starting around 70% and then going up by
small increments in the percentages each week.
for this progression only ...Really, you're gonna only have it on your main compound movements.
You're not gonna be able to progress everything with like a program
But as you get stronger for the isolation movements you will
gradually be using heavier and heavier weight, but
You don't really need to worry about that because it's gonna happen anyway.
The stronger you get at the compound movements ,the stronger you'll get at the isolation movements
Start your workout with the compound movement because it's the most taxing
Exercise, and then follow it up by your accessory movement so like your dumbbell curls
tricep extensions, and any accessory movements to your main lift.
Last but not least, a really important tip is
You don't want to always take your sets to failure. What I do is I leave at least
One or two reps in the tank, so if I do eight reps I could've done ten
Doing this, ensures that you have good technique
Good bar velocity, and that you can complete
All the sets, and all the reps like intended for that workout. like you don't want to be taking every set
To failure you can do an AMRAP set at the end so say
AMRAP is 'as many reps as possible', so say you take a weight
You do 70% for say five sets
So you'll do say five sets of five with say 70% ,and then on your last set
You'll do as many reps as you can with that weight so five that's a five and then maybe your last
Your last set you'll get eight
But still, even with this you don't want to take it all the way to failure. You want to keep that good technique.
For as long as.. you want to practice that good technique
Oh getting a call.
Hello
Hang on a minute
Thanks for watching!
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Thanks. Bye!
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