Beginner’s Help guide to How you can Set Exercise and Weight Reduction Goals

For tons of meal prep ideas, join V Shred University for a discount here http://vshred.fit/MealPrep.
Meal prepping is the single most important aspect for any fitness goal.. whether you’re trying to lose weight, build muscle or maybe do both.. you HAVE to meal prep. So in this video, I take you through the basic steps to follow if you’re confused exactly how to go about it..
Step 1: Get your foods..
I typically stick to a list of very basic foods because I don’t need variety in my meals. As long as it’s ready, I eat it. But you want to make sure you have all three macronutrients included. Healthy fats, simple and complex carbs, and protein..
Step 2: Get your appliances..
The best thing to remember here is the bigger the better. If you’re cooking multiple meals for multiple days, obviously you’ll be cooking in volume. So a large pan for the meat, a large pot for the rice and large trays for the potatoes is highly recommended..
Also, when getting out your appliances, this is when you should take the time to start heating up your oven. If you’re cooking potatoes, turn it to 425 degrees and then move on to preparing the food to cook..
Step 3: Prep your potatoes..
When meal prepping, to be as efficient as possible, you want to start with whatever is going to take the longest. In this case, it will be the potatoes. They typically take 40-60 minutes in the oven so they will usually be what you should start with..
A tip for cooking potatoes is you want to be avoid them getting stuck to your cooking tray. You can lather the potatoes in olive oil or you can simply spray your tray with some kind of non-stick spray..
Step 4: Prep your proteins..
After potatoes, your protein will typically take the next longest to prepare. Usually, I only cook chicken because I don’t care too much about variety.. (I’m not picky).. but I do like making my chicken taste good. So I would recommend, first, cleaning the chicken off with water. Then sprinkle some type of seasoning on the chicken and let it sit for about 5-10 minutes so it can absorb the flavor..
Then melt down your cooking oil, I use coconut oil, in your cooking pan.. turn it to medium heat and once the pan is hot. Lay the chicken out on the pan and begin cooking it. Tip: you should hear an immediate sizzle when laying the chicken on the pan, otherwise it’s not hot enough. Then every 5 or so minutes, flip the chicken to ensure you cook each side evenly..
Step 6: Prep your rice..
Rice will take the least amount of time to prepare, hence why we’re doing it last. All this takes is about 1.5 cups of water for every cup of rice that you plan to cook. Put the water in the pot, add a table spoon of olive oil and a pinch of salt for taste (optional), put the pot on the burner and bring to a boil..
After the water is boiling, turn the heat to “Low”, pour the rice in and stir once. Then cover the pot with your lid and set a timer for 15 minutes..
Step 7: Get your containers ready..
While the food finishes up (keep flipping your chicken, checking your potatoes, checking your rice, and also cutting up your avocados), get your storage containers out and a food scale if you have one (highly recommended)..
Once all food is done, measure it out to the portion sizes that fit your current diet, put it in the fridge and wallah! Food is prepped!
Hope this video helps out anybody who is confused about meal prepping and more importantly, helps you realize it really isn’t very tough at all. It’s more about just getting into the habit of doing it..
So do it!
Check out My Supplement Stacks!
For Fat Loss: http://vshred.fit/36FatLossStackYT.
For Muscle Building: http://vshred.fit/36MuscleStackYT.
Intro Song: Always Have by Castor Troy

♥ A lot of you have been wondering what I do in the GYM. Here’s my Fat Burning Gym Routine in an hour! READ below for more info..
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN)..
Don’t be intimidated by the weight section. Take this workout and practice it in the gym. =).
Here’s the workout sequence
Warm up: 5 10 mins.
Superset 1: Goblet Squat / In & Out Jumps.
4-Minute Incline Interval Running.
Superset 2: Bent-Over Row to Deadlift / Push-up & Twist.
4-Minute Speed Interval Running.
Superset 3: Bicep Curl to Shoulder Press / Bench Dips.
4-Minute Incline Interval Running.
Superset 4: Half V Tucks / Spiderman Plank.
4-Minute Speed Interval Running.
*Each Superset: 8 Minutes, 8 Intervals (45secs Workout 15secs Rest).
*Rest for 1 minute between each transition.
Total Time: 1 hour.
Estimated Calories Burned: 450 550Cals.
Best Results: Do this workout 2 to 3 times weekly on alternate days.
Perform moderately intense workout on other days..
*You can perform the treadmill cardio training on other machines such as stepper, cross-trainer, row, bicycle etc..
Be sure to SNAP & SHARE pictures of yourself in the gym. Tag me @JoannaSohOfficial #JSohActive. xx.
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohofficial.
http://instagram.com/joannasohofficial/.
https://twitter.com/Joanna_Soh/.
http://www.joannasoh.com.
(Subscribe to my website for printable workouts & recipes).
Lots of Love xx.
Talky Beat by Twin Musicom is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/).
Source: http://www.twinmusicom.org/song/265/talky-beat.
Artist: http://www.twinmusicom.org

OPEN ME ��.
Instagram.com/Alvajay.
Twitter.com/AlvaJvelasco.
Snapchat: AlvaJay.
Munecascloset.com.
For meal plans! Use code: ALVA10 for $ off.
http://gaugegirltraining.com/6-week-shred/.
Happy Saturday friends or w.e day it is when you’re watching this! Here’s my tips for anyone who considers themselves a beginner with weight loss or a fitness lifestyle change. I hope you find some of my tips helpful! Thank you a ton for watching xoxo.
Gaugegirl Training: https://www.youtube.com/gaugegirltraining.
Leggings:
http://cutebooty.com/?ref=45 discount code: ALVA.
EDITOR �� Follow Me:-).
Nelson Pereira.
youtube: https://goo.gl/ArryDc.
instagram: https://goo.gl/sO0h9u.
MUSIC ♥.
INTROTS.
https://introts.bandcamp.com/

♡ DO THE FREE QUIZ TO SEE THE BEST PROGRAM FOR YOU HERE:
https://pinkdragon.app/quiz-e/.
I’m so excited to bring you this fun and new-style workout for my channel. Today, we will be performing a cardio workout routine using a jump rope. Don’t panic! If you don’t have a jump rope, you can just pretend and it will still be effective:).
We are doing 20 seconds on with a 10-second rest. Repeating for 8 reps and doing 3 sets in total. At the end of the workout, we have a fun, short series of toning exercises to help tighten that entire body..
I hope you all love this full-body routine!
Enjoy and make sure to comment after!
♡ MORE VIDEOS YOU WILL LOVE:
6 Mins Abs: https://youtu.be/AhCKNCSDNSk.
Jumping Jack Cardio: https://youtu.be/2J2g7XOr2i4.
Slimmer Thighs: https://youtu.be/Zdipw3KLlo4.
Small Waist Workout: https://youtu.be/lnPimnnwN9k.
Make sure to connect with me on social media for more lifestyle tips and motivation!
♡ INSTAGRAM: https://www.instagram.com/hollydolke.
♡ FACEBOOK: https://www.facebook.com/Holly-Dolke-455973181401357/.
♡ TIKTOK: https://vm.tiktok.com/uWJLyQ/

Video about how I started & gym intimidation: https://www.youtube.com/watch?v=Zy64CQP7Pq0.
CONTINUATION VIDEOS FOR THIS BEGINNERS GYM SERIES!:
Push day: https://www.youtube.com/watch?v=Vd5cOp9yP3Q.
Pull day: https://www.youtube.com/watch?v=fuMLET4thNY.
Leg day: https://www.youtube.com/watch?v=GfxLhY2c3N0.
My channel is to help inspire, motivate, and help anyone looking to change their lives! We have fun here, ain’t nobody got time for negativity ^_^ Keep it cool:).
Googled Gym Routines: (I AM NOT AFFILIATED WITH THESE WEBSITES, JUST GOOGLED BEGINNER WEIGHT TRAINING ROUTINES) https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout.
https://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html.
http://flexcomics.com.
http://tuffntiny.com.
USE CODE: FATMEETSFIRE.
10% OFF.
http://www.fatmeetsfire.com.
*(ONLINE COACHING AVAILABLE!)*.
**T Shirts Available as well on website!*.
Thank you guy so much for the continued love and support! You all are incredible!
FOLLOW ME ON:
Website: http://www.fatmeetsfire.com.
Instagram: @fat_meets_fire.
Facebook PAGE: https://www.facebook.com/FatMeetsFireFitness/.
Facebook PERSONAL: https://www.facebook.com/FatMeetsFire.
PERISCOPE: Search: Fat Meets Fire.
Snapchat: fatmeetsfire.
Twitter: @FatMeetsFire

Be sure to download the “PUMP UP” app on your mobile phone and follow me @joannasoh http://bit.ly/joinpumpup This is currently one of the best fitness apps where you can share your fitness pictures, log your workout, follow their exercise programme and continue to stay inspired!
So you’re ready to start an exercise programme and lose weight! But where do you start? How? What exercises should you do? Watch this video through as I’ll be sharing the foundation for beginners to build and start a simple yet effective workout programme..
It might sound daunting, but once you know the basic and build from there, it isn’t difficult, in fact it’s a lot of fun! I’ve kept this video really simple and broken it down into 5 steps. So grab a paper and pen, and write down these key points..
1) Assess Your Situation.
2) What Exercises Should You Do?
3) How Many Reps, Sets, Weights / Rest Time?
4) Keep Track of Your Workout.
5) REPEAT.
If you have answer questions in regards to building a workout plan, do leave a comment and I’ll strive to answer all of them..
Here are the playlists I mentioned in the video:
1) Lower Body Strength Legs, Thighs, Bums.
https://www.youtube.com/playlist?list=PLyP8pbBMxcshCsG0ajhFggKJvFgb8E4Id.
2) Upper Body Strength Arms, Chest, Back, Shoulders.
https://www.youtube.com/playlist?list=PLyP8pbBMxcsiKBLqVZuR3htI8Co65urVJ.
3) Core / Abs.
https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q.
4) Cardio + Strength Fat Burning (Short & Intense).
https://www.youtube.com/playlist?list=PLyP8pbBMxcsgeSNdFmsg9y1VZOhQwfV0r.
5) 7 Steps to Permanent Weight Loss video.
https://youtu.be/VWnDZdRIWd8?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm.
More Useful Playlists:
1) Healthy Recipes for Weight Loss.
https://www.youtube.com/playlist?list=PLyP8pbBMxcshOHu4RTkZser4rdnR0bdXp.
2) Full Workout and Meal Plans.
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjTjQ3Z2H_7HSzYfwXoW7zE.
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohofficial.
http://instagram.com/joannasohofficial/.
https://twitter.com/Joanna_Soh/.
http://www.joannasoh.com.
(Subscribe to my website for printable workouts & recipes).
Lots of Love xx.
Music Copyright: New Leaf by Alex Arcoleo (www.audionetwork.com)

If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan..
The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest..
For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format..
Let’s break down what the workouts look like in this perfect workout to lose weight plan..
First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference..
The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so..
The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term..
Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout..
Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour..
Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts..
For a complete step by step plan, be sure to head to http://athleanx.com via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off for the long run. See how much easier it can be when you have a sensible approach to eating that you can actually live with..
For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published..
Build Muscle in 90 Days http://athleanx.com/core4.
Subscribe to this channel here http://bit.ly/2b0coMW