Beginner's Guide to the Gym | DO's and DON'Ts part 4

 

gym Equipment

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

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

Final Tips

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