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a lot of people going to the gym for the
first time feel pretty insecure and are
thinking where do i start what type of
training should i be doing can anyone
help me with a program how does this
machine work and is everyone staring at
me right now well most of us have been
there at some point trust me when i say
that as soon as you take those first
steps you're gonna feel so much better
and you will realize that you had
nothing to worry about in the first
place the gym is actually place where
you'll meet a lot of like-minded people
that are on a similar journey to yours
personally i feel really connected to
the people i meet at the gym for my gym
almost like a brotherhood or a family
before you go the first time you should
ask yourself what's your motivation for
going to the gym if you're going for the
wrong reasons or have unrealistic goals
to start off there's a big chance that
you
might get discouraged and eventually
quit remember this should be a lifestyle
shift and not a face it's a marathon and
not a sprint so let's talk about
preparation how should you prepare what
should you bring to the gym should you
be taking any supplements
which gym is right for you i would test
a couple of gyms before
buying a membership most gyms allow
tours and and also free trials or
sessions before you need to make up your
mind what about a workout partner a lot
of people love going to the gym with a
friend or a partner i'm not against it
entirely but i do think it's extremely
important that you start on your own and
hold yourself accountable
if you go with a friend or
accountability partner the risk is that
when they quit you quits before going to
the gym i make sure that i've eaten
something you don't necessarily need to
eat before but there's an anabolic
window of three hours you need to make
sure to eat some protein in a three hour
window before or after working out
personally i prefer to eat some carbs
some good fats or one or the other with
some protein about an hour before going
to the gym what i bring to the gym when
i go is a water bottle and every once in
a while i'll bring my headphones that i
can connect to my ipad or phone as well
there's nothing worse than seeing a
person at the gym putting on a big pair
of headphones which means they can't
hear anything what's going on outside of
those headphones and they're blasting
music obviously then they're slamming
weights like crazy regardless if it's
free weights or machines they can't
really hear the noise they're making so
people start dropping weights and
slamming them but everyone else in the
gym can hear it and it'll make you go
deaf if people start slamming weights
around you it is super uncomfortable and
really bad for hearing so don't be that
person make sure to put on something
comfortable
it is really all about functionality not
what you look like with that said don't
show up in a pair of jeans
you see that every once in a while avoid
that then you want a good pair of
sneakers that supports what you're doing
in a gym i mean i shouldn't have a pair
of running shoes if i'm trying to do
deadlifts or lifting weights at all and
i shouldn't have a lifting shoe when i'm
running on the treadmill so try to
get a shoe that supports what you're
doing and there's hybrid shoes as well
because a lot of people are doing a
combination of everything but i do think
that's important get a shoe that
supports what you're doing in the gym so
let's talk training program if you are
going to invest the time and money going
to the gym to reach your goals to get
healthier and to be more fit you need to
know
that the program that you're on it's a
good program that's going to help you
with all of that to make sure that
you're on a good regimen or program that
suits you i would talk to someone at the
gym every gym's got a personal trainer
or an instructor who can help you with
all of that there's also a lot of good
information online obviously not
everything on the internet is great but
if you type in magnus method app.com
this guy pops up and i have a ton of
programs
that you can do so a typical program
could consist of doing lower body one
day it could be a push and pull day and
then an arm day so in three or four days
you work through the whole body and 
then it starts over the whole philosophy
behind this type of training or
programming is that you allow yourself
to target each and every muscle
much more and harder and then let them
rest a couple of days while targeting
other muscles and then you come back and
work them again the first couple of
weeks i would not overdo it i would
start with maybe three sessions a week
and then slowly ramp it up to four or
five or six whatever you have time with
and what you prefer to do if you keep on
coming up with new exercises every time
just to keep it fun that will hinder
your progress it will set you up for
more injuries and you will possibly not
reach your goals at least not as fast so
stick to a basic program learn the
foundations build a strong foundation
and ramp it up slowly when it comes to
reps in the beginning i would rather do
more reps let's say 12 to 15 instead of
dropping down and doing heavy weights
and doing six to eight or even 10 reps i
do think it's important to work on that
movement pattern and build a strong
foundation make sure that your ligaments
your tendons are in on it and that you
build up over time resting in between
sets
is super important to me for me it's
about the quality of the sets and how
you execute your reps in the beginning
and that also takes us to the next thing
i want to talk about make sure that you
execute these exercises with good form
if you don't you might work the wrong
body part you will most likely set
yourself up for an injury anyway just
make sure that you learn how to do every
exercise with good form there's a lot of
talking about cutting or bulking as well
bulking is when you're trying to gain
weight you want to put on maximum
amounts of muscle mass and you don't
really care about your body fat and then
you have cutting when it's all about
getting toned and shredding fat while
keeping your muscle mass as high as
possible and in the beginning i wouldn't
even think about bulking or cutting you
want to get in you want to build a
strong foundation then you can decide
what you want to do when it comes to
training and programming you should know
that it's mostly nutrition when it comes
to bulking and cutting try to keep your
training to about 60 minutes
or less i always say what doesn't happen
in the first hour in the gym
will not happen the second here's some
essential gym equipment that you should
know how to use so leg press is a great
fundamental machine that works your legs
it also allows you to lift a lot of
weight without putting you in a
compromised position start with sitting
down and place your feet on the board
before starting the exercise make sure
that you push down your glutes against
the two cushions that you have behind
you you want to make sure that you don't
allow your pelvis or your hip to rotate
forward as you're lowering the weight
make sure that you're pressed with the
whole foot especially the back of the
foot always keep some resistance on the
way down keep that tension in the muscle
eccentric when you're lowering the
weight and then you want to be more
explosive on the way up make sure you
don't knock out your knees at the top
the leg press will work your glutes your
hamstrings your quads basically your
entire lower body bench press in the
bench press we're using a barbell and it
works the chest start with placing
yourself on the bench make sure that you
put your feet in the ground with good
support then you want to tuck in your
shoulder blades towards the bench and
then you want to lower your shoulders
and then you want to push up as
explosive as possible without
compromising on form the lat pull down
works your latissimus in the back your
big back muscle so remember there's two
movements to this lowering your
shoulders and then pulling down on the
way up you do the same thing but
opposite if you go on my app i have
videos and descriptions for all of the
exercises that you can think of
nutrition is hugely important and before
i continue don't forget to subscribe so
i can continue to share with you guys
all the knowledge and experience that i
have gained over 20 years as a trainer
and nutritionist you can run a marathon
and be overweight and you can have a
six-pack and be in lousy shape nutrition
is key if you want to gain some muscle
mass or if you want to lose some body
fat your body fat is mostly determined
by your nutrition you need to eat enough
protein in a day to gain or keep your
muscle mass and you need to eat the
right amount of carbs and fat to lose or
gain body fat there are thousands of
diets and strategies out there if you
want to know how i do things with my
actors and my artists you know where to
find me check out magnus method app.com
i believe in a balanced diet
i don't really restrict myself from
foods i just make sure to eat the right
amount or proportion of fat protein and
carbs with every meal if you want to
gain weight you need to eat more carbs
and fat if you want to lose weight
protein more or less stays the same if
you're active and you want to keep some
muscle mass on your body my philosophy
is that you should enjoy food and 17 out
of 20 meals i make sure that i'm on
point 3 out of 20 meals i eat whatever i
want so a few final tips that i want to
give you don't start too extreme maybe
start with three times per week and then
ramp it up over the next few weeks
personally i do five days a week make
training a part of your life when
looking at your physical activities i
want you to think about three different
things one what do i like to do two what
does my body need three is there
something i wanna master or get better
at when looking at those three things
you also know how to program your
training maybe running is your number
one maybe strength training is your
number two maybe swimming or golf is
your number three just make sure to
create a program or a weekly program
when all these three are represented and
last but not least
enjoy the process and don't expect to be
motivated all the time motivation is
overrated discipline and accountability
is what matters good luck
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