Table of Contents:
The Beginners Guide To Weight Training
Video taken from the channel: Mike Thurston
BEGINNER’S GYM GUIDE || HOW TO START WEIGHTLIFTING, FUNCTIONAL TRAINING & MORE
Video taken from the channel: Natacha Océane
Beginner Strength Training
Video taken from the channel: Prisma Health-Upstate
Tips: Using Strength Training to Lose Weight
Video taken from the channel: Cigna
How To Start Weight Training For Women (Beginner’s Gym Guide)
Video taken from the channel: Shelley Darlington
Beginner’s Guide to Start a Successful Exercise Programme & Lose Weight (5 Steps)
Video taken from the channel: Joanna Soh Official
Cardio vs. strength training: What you need to know
Video taken from the channel: MD Anderson Cancer Center
Beginner’s Guide to Weight Loss With Strength Training The Basics. Get a doctor’s clearance. It’s all very well for overweight people to get hammered by personal trainers on Program Schedule.
Here is a weekly schedule of the program. Walk on 6 days; take one day off. Use dumbbells, or other.Choose a weight by selecting a few sets of dumbbells from the weight rack (or at home) and set them in front of you.
For each exercise you’re going to do, start with the lightest weight and try to complete 15 reps. If you can easily complete the 15, you want to move up to the next heaviest set of dumbbells.You want to start with a weight that you can lift 10 to 15 times with proper form.
Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the.Simply put, weight training is training your body with weights, typically dumbbells, kettlebells, and barbells.
Doing exercises with these weights forces your body to adapt to loads greater.My weight lifting for weight loss routine My training routine began with three sessions a week, which after two weeks increased to 4 sessions. My head trainer, Otaniyien Ekiomado designed a.What You Need to Start Strength Training The best place for beginners to start is a combination of body-weight exercises and weight lifting with dumbbells. You don’t need a lot of equipment to strength train, and you don’t need a laundry list of exercises.
THE 4-WEEK FULL-BODY WORKOUT 1. Front Squat 2A. Three-Point Dumbbell Row.Weight training is a form of exercise for developing the strength and size of skeletal muscles. (source) When you strength train/lift weights, you are increasing your muscle size and stamina. Over time, this can increase your metabolism and burn more fat — even at rest!
Drink a lot of water during your workout as well. Stay hydrated! Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights.As with all things strength training, it’s mastering the barbell basics that will take you the furthest, not any extra bells and whistles.
6 beginner barbell exercises to try.In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow. These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.
To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row. Never work the same body part two days in a row. Flexibility training.The LadyBossⓇ Trainer is an excellent resource for beginner training programs.
Lie 4: Weight training for weight loss means added time at the gym. Actually, it only takes 3 days a week for 30 minutes to see results when beginning a weight training program.Just to be safe, please consult your doctor before starting the beginner weight training program. WeightTraining.guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.As you can see, if you utilize the proper strength training for women, you can definitely yield weight loss.
If you enjoyed this article and are looking for a quick way to lose weight, then your best option is the28-Day Weight Loss Magic Program! During the program, you can lose anywhere from 10.
List of related literature:
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| from Mother Daughter Wisdom |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Escape Your Shape: How to Work Out Smarter, Not Harder |
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| from Science and Practice of Strength Training |
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| from Leslie Sansone’s Eat Smart, Walk Strong: The Secrets to Effortless Weight Loss |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World |
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| from Personal Nutrition |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Lean in 15 The Sustain Plan: 15 Minute Meals and Workouts to Get You Lean for Life |
273 comments
It’s still amaze me just how lots of people do not know about Custokebon Secrets (do a search on google) despite the fact that a lot of people lost lots of weight using it. Thanks to my pal who told me about it. I have lost a lot of fat.
I just love my abs so much that I protect them with an extra thick layer of fat.
Thanks for this! Husband and I just inherited a weight bench and dumb bells from my FIL. I’ve had one personal training session before so I understand eventually something should be personalized, I’m also aware of appropriate form because injuries are real! I already feel like I”ve done something wrong in the first 3 days of doing anything because my hand and elbow are in pain! lol =/
Subscribed. Very good information based on experience. That’s what I’m looking for.
Great video. I just started back up and its one of the greatest things I’ve done and continue to do.
I’m only 13 but i want to be buff as heck lol ik it’s wierd since I’m a girl but i wanna be really strong so I’m starting to go to the gym starting this week wish me luck
this guy is too good looking.
i would prefer to get my advice from someone a bit uglier, to be honest.
The videos in between had me dying������ love it, thank youu!!!!
hi joanna I have a question can I combine strength training and cardio in one workout?
Umm I click this for beginners and the first seconds consist of straight beasting���� I see how it could be motivating but it just made me feel like a piece of shit
Strength-training has been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.
Im allergic to exersizeeverytime i do it it makes me sweaty, makes my heart beat fast and my muscles ache:(
SOMEONE PLS TELL ME what is the name of the song she plays for intro and outro?
They were not listed in the description:(
actualy am confused..that whether i hv to perform 3 of these exercises upper,lower and abs on each day i.e.mon wed and fri..OR i have to perform lower body on mon,upper body on wed and for abs on fri?plz reply..
I’m doing weights, blogilates Pilates workout and dance cardio, dance because it’s easier for me to want to do cardio. And also I do 100 squats every day, will I lose the weight?
Do you have advice for starting out as an obese person with chronic back and knee pain problems? Maybe a video you can direct me too? I almost always manage to injure myself when i work out even with short relatively easy work outs. I can not afford a personal trainer and I already have been eating a whole foods vegan diet for over a year. It has helped but it isn’t enough without working out. I should mention I have been obese since before I was vegan. The diet isn’t exactly the issue. (Although I still give in to sugar when I get discouraged which I am working on). My big problem is I basically am in pain all the time. Even a short walk causes me to vomit from back pain. My doctor says I need to lose weight before they will look in to why I have this kind of pain. If it helps.. I am obese but very close to being in the overweight catagory. I am fairly small for someone considered obese. For my size it does not make since for me to have this much trouble with basic work outs.
How do I find a starter weight one that’s not to heavy and over doing my muscle or one that’s not to light and not putting any stress at all on my muscle
This video has great information, but I’m confused about the best diet
plan which i need to work with, only because I have never used any.
Anybody tried the Fenoboci Diet Plan? I have heard some people mention
great things about Fenoboci Diet Plan.
When the “what about the booty?” Came on, I was like “yesss.. thank you” ��
My friends ask me why I very fast loose my weight and quickly flat my belly and my tummy I start march 2020 until now before my weist line is 34 my weight is 63 now my weight is 43 and my weist line is 24 I exercise 2 to 3 times a day cardio 30minutes plank 30 minutes kick boxing 15 minutes and I always do the exercise of ma’am Joana morning exercise I do this every single day and I eat more vegetables and fish I eat rice 1 cup for lunch only I always eat oatmeal every day
Amazing u explaind…must watch for begginners, one sud kno d basic..����
I am a 16 years old teenage girl and I made it: I went to the weight lifting section of my gym! And i freaking loved it. Now i am addicted to it and looking forward to seeing results.
I started yesterday! Luckily I have a viking of my own to show me the ropes. He started about 2 years ago and went from a skinny stick to an actual VIKING, haha. Which has been weird for me, but finally I trust him to teach me and together with him I don’t feel so scared starting out at the gym.
Fun Fact (for those who didn’t know already): Calisthenics is an actual sport, not just a gym workout or whatever people from other countries think it is. It’s only in Australia, but my friend does it. She says it’s basically like dance and gymnastics combined with a little cheerleading thrown in too.
I can’t thank you enough for inspiring me to shave my chest.
The key to maintaining a healthy weight is diet, not exercise.
People like you are rare nowadays! Honest and good advice! Greetings from the Netherlands ����
Jo I have started my weight loss journey just before 3 days. I am doing work out 1 hour in the morning. I am doing 30 mins cardio and 30 min weight lifting. Will this be good for my body? Because I am 110 kg and 165 cm. I need a proper guidance for this.
Lovely video..i was struggling how to start a workout regime.. your video was so clear in explaining this.. thank you Joanna..
Hi, all your exercise can be doe Men too or it’s only for women?
Definitely gonna keep track on your channel for some workouts and tips. Thanks ����
HI JO I am your great fan. Thank you for your free videos. Just took resolution for slim body on new year 2017 after watching your videos. Need a clarity on drinking water. I have dehydration problem. During workout sometimes I feel black-out for a second. To recover I have to drink at least a litre. Then I find difficult to continue with water filled stomach. There are many suggestions that we should not drink more water during or after work outs. Please reply. It would be great help for me.
Sprinting/Sprint Cycling and punching the punching bag are my favorite forms of cardio
Can i lose weight by doing same exercise each day? Or i need to change workouts every other day?
Need help on doing strength training. Currently weigh 79.1kg. Doing cardiovascular for now. Need to lose rest of this fat. Lol
m,ate you should be in the movies, know what ah mean guvvna?
Thank you for outlining the body area. It is nice to have a clear visual of where the exercise is working on your body. Please, keep doing informative videos like this:)
Im not a girl or even a beginner but i watched the whole thing because it was hilarious
I m a student and cant afford gym so what will be the alternative solution for weight
Really appreciate you.. you’re all doing great… really a gem
U r a Godess girl..the best fitness channel..u r jst perfect
My 2 cents of advice… for the first week or 2, just get into the habit of going to the gym, even if you do easy sessions for 2 weeks, make it become part of your daily routine, once it becomes second nature THEN start concentrating on really smashing your workout, I’ve noticed most people start with the best intentions, SMASH their first 2 or 3 sessions, feel achy and because it’s not become a habit yet they never go back, the first step is adjusting the lifestyle
Do you recommend weight lifting for losing fat? Or should it be a mix between weights and cardio or something?:)
Hey everyone! So I’ve had quite a few requests for a video on how to start at the gym and I really hope this is helpful!
My next video will be a return to How I’m Getting Lean for Summer, so let me know what topics you want me to cover with regards to how I’m eating or training and I’ll do my best!
Lots of love!
Nice work!! I’ve been trying to get my wife to lift more, not just cardio. She’s going through menopause and it hasn’t been kind to her weight over the last few years and she’s freaking out. I think a good weight lifting program would help her and many women dealing with their mid life changes.
Literally the best fitness video I have found. I’m a beginner and I am terrified to start because I don’t know where to start or what to do. This helps immensely. Thank you!!!!
Very awesome workout. I enjoyed it alot. Thanks for sharing. This makes my day more productive. Great job
What do you think of lost crazy amounts of fat using Fenoboci Diet Plan? I notice a lot of people keep on speaking about Fenoboci Diet Plan.
It is a miracle, I lost 50 pounds as I did?, look here @Emilie Kesinger
Is Custokebon Secrets useful to lost tons of weight? I have learn many good stuff about this popular weight loss methods.
Good call on specifying hiring someone that knows what they’re doing. I had a trainer that pushed me further than I should have been going and I ended up tearing something in my shoulder that still hurts 5 years later.
I should have known when he even hurt himself but hindsight is 20/20.
What an awesome video. Full of information regarding health. Great job.
I can’t be judged by people at the gym if I’m a literal vampire who comes in at 3 am when nobody else is there
ɷ Heeyy Friendds I Have F0und Greattt Guidee On Weight Lose visittt: https://t.co/RkimvERgNS
Im new to this gym stuff, everything you have said as enlightened me so much, the first time i walked in a gym i was overwhelmed and didnt know what to do, it was scary, its great having guys like you giving us new guys an insight on how to begin
Hi SoH! you are doing good job benificial work for million people..nice and impressing figure
I don’t get it. Pretty much every in every article, every video people say “DON’T FLARE YOUR ELBOWS!” You were clearly flaring your elbows about as much as one can during a dumbbell bench press shot. Yet your chest is magnificent just like the rest of your body. So flare? Don’t flare? So hard to learn anything from youtube when everyone is saying and doing different things.
Good evening sir, was wondering what advice would you give in terms of stretching and also massages. I have recently joined a gym and am experiencing some muscle soreness. Any advice would be greatly appreciated. Thanking you in advance. ����
You can always start with a basic training method. Push, Pull and Legs.
this was so helpful! please keep it up with your videos. They are very informing and helpful^^
I swear I have been binge watching your videos I love all the advice but it’s hard to remember everything I have to do and the right form. I wish you did a video of all these beginner weight training rep by rep I would do it everyday
Your truly amazing and have inspired me to start my own youtube channel please go check it out https://www.youtube.com/channel/UC3Qm72XSb9a0L4y3_T7atmA/
A simple answer
Cardio: to lose Weight
strength: to be stronger
Women always only work out their legs, theres so much more to the human body to workout.
This video was awesome! Thank you. I’ve been working out consistently for about 3 months now and have been educating myself a lot. I have been incorporating weight lifting just a few weeks ago, but I wanted to make sure I was doing things right. Your video really helped! I like how you pointed out that I may not always feel the reps, but to keep going. Some times when I don’t feel the burn right away, I get slightly unmotivated. But I will be patient and consistent. Thanks again!
What a beautiful, funny and informative video!!! Thank you! #Newsubscriber
thank you Joana! this was so helpful! I just embarked on my fitness journey and these tips provided me the guidance that I’ve been trying to figure out!
is it true that running would help more in burning fat? I used to run on treadmills for 30 minutes each day and do some mat exercises…I saw results but now I stopped running and do dancing and HIIT but didn’t see any proper results after that.
Interesting video. My videos are for sedentary beginners…lol.
There is no weightlifting in this video. Weightlifting is a distinct sport that involves the snatch and clean and jerk, and you do neither of those movements in your video. Videos like this are why I’m having a hard time finding actual weightlifting videos.
Diet: Don’t drink pop or eat junk/fast food eat your fruits and veggies
Thanks for all the great content my man. You explain things very well and with honesty. I will be joining your online program today. ����
It would be a waste for you not to shed body fat while other normal people are capable to shed weight easily using Fenoboci Diet Plan (do a search on google).
But how much weight to star with? And how much to increase per week?
Kudos to doing sprints on the treadmill… I didn’t think of just leaving the treadmill on the speed and jumping off on intervals. The speeding up and slowing down can be a drag on intervals!
This video is incredible, you are so well at explaining everything!
The moment I saw her bare feet on the gym floor I knew this video was NOT for me
Im 12 and classified as a healthy weight but a little chubby. I should lose weight rn before i make it harder for it in the future
Who could even think about a thumbs down with Mike videos you guys are missing something huge with that thumbs-down bullshit I simply can’t understand Mike is a hero to me
I had a stroke about 10 month ago. I figured since I am disabled, and I have more time now, I would start working out. Also decided that I would try to lose a little weight. Been working out for almost 3 months, and dieting. Lost 12lbs in 3 months so far, and feeling pretty good. I can only do a whole body workout 3 time a week.
Love this! The little videos you add, crack me up.�� you’re hilarious. Thank you.
What’s a good weight to start with, if your body weight is 70 kg? Maybe 30 kg?
Wow ur editing is like so entertaining but the video is soooo informative though
Honestly thank you so much. This is the first video that makes sense and I understand everything you said. Thank you!!!
hey joanna…i have a doubt can we eat anything..before we start doing workouts r exercises?
Hi Shelley, I have learned so much from you just by watching your videos. Thank you. I have done exercises before, some lifting weights but I always give up because I never started off simple. I still consider myself a beginner. I would like to split up my workouts though. One day lower body, next day upper. I am 45years old and having premenopause issues so I can tired very quickly….plus I enjoy a workout program better doing upper and lower on different days. Do you think you will be able to help me write out simple exercise programs?
Hi Shelley! I’ve been watching/ applying your channel for the past month and WOW. Every day I wake up and obsess over the tiny positive changes in my body instead of wishing my body would be different. From the bottom of my heart THANK YOU! I watched this video earlier and didn’t comment. Just now put on a pair of jeans I’ve been avoiding and felt compelled to say thank you because they FIT and I have a tiny bump in the rear that I love! And I ate ice cream last night and didn’t feel guilty! Such tiny changes but really it’s made such an impact on my happiness that I didn’t realize was possible. No restricting diets or manic gym days, just consistency and listening to my body. I’m legit about to cry right now I’m so grateful. ❤️
Hi Shelley! I loved this guide since I’m a True beginner in the gym. You spoke about several good upper and lower body exerises that i love. But could you do a video on how to combine the lower and upper exersises in a good ratio for us that are starting on basic beginners 3times a week full body program(?) I would really really LOVE your help �� because i dont know what i should prioritaise when i only do 4-5 exersises ��♀️ thank you for all your tips!
Yes! You are always so great with describing how to do the exercises properly. I would love to see a video of proper form with basic exercises. I am trying to get the proper form down, to perfect an exercise, so I can get all I can out it. As you have said before, it will waste your time if you don’t do it correctly.
Thank you Shelley, you are a major impact on my journey! Thank you!!!!
I’m so happy I found this video… you have given me confidence… I want to start lifting weight a but at home because of the virus… will be going to the store tomorrow to buy weights
This is THE most helpful training video I have found!! Thank you so much!!!
I’m 18 and joining the army, I’m only 185 pounds and 6’1 yet I look kinda fat. Here lately I’ve been doing lots of cardio (did 6 miles in 2 days) but I just wanna know if anyone has any tips to losing body fat? It’s mostly in my chest and stomach
Instead of increasing the weights you lift can you increase the amount of time you spend lifting those weights? poor person here, no room for larger weights and cant afford…
Hey @***** I’ve just started working out and wanted to ask you whether it is safe to workout during periods? Thanks a lot for such amazing videos:)
waiting for your reply.
Hi Shelley. I love your channel and having medical background and by that better understanding of what is working for the body I realize you know your s… but I think you should make videos with full workout for beginners in real time according to what you are explaining in this video. I am doing it by your instructions but as the gym here in NY is abominably expensive i would need some more guidance to do it at home. Would help greatly. Cheers and Namaskar
Could you wear any tighter pants?? Nasty!
And
Talks too much…not structured at all. You’re all over the place…
Good luck to everyone hitting the gym for the first time. It’ll be easier than you think and remember we all started from where you are!
Thank you for this clear information. �� Now, I can make my workout plan routine.
My knee ligaments always crack when I do cardio so now I’m scared
Where do you get your leggings? I really need some that aren’t see through!
Shelley, YOU ARE AMAZING!!!! Really enjoy your videos. Please post a more in depth video with you doing exercises at the gym and explaining further about reps, sessions, and weights.
Thank You
What is Custokebon Secrets and how does it work? I hear most people lost their weight with this popular lose weight diet plan.
I used to work out big time. As in like being at the gym at least 6 days a week. However, I developed early arthritis and degenerative disc disease and had spinal fusion. I pretty much have done nothing in 2 years. Should I treat myself as a beginner like I’ve never done anything?
Thank you for making this! This is so informative and fun to watch:)
I’d love to get a trainer, problem is I suck at socializing haha…
thanks for this video. I was really lost about where to start in my weight loss journey but this helped a lot
I have lifted weights over the years and love the empowerment and grounding it gives me. I was abused as a young girl so I felt I needed to find a way back to owning my body again. I am almost 60 now and looking at some serious lifting…however, I cannot do the gym bc of the clanking of the weights….you see my sperm donor asshole father slapped me in the face so much that I began to go deaf in that ear…..so I wear a hearing aid now….and any sound will magnify and be a problem. I love working with my bells and wonder can I get ripped and sleek from doing my workouts at home?? Please no pity I am good just advice…..ty..:)
She made me so nervous during the intro doing the squats shaking��
THROW THAT STUPID SWEATER AWAY!!! NO MAN SHOULD BE WEARING A FLOPPY COLLAR.
Hi joanna I want ur tips for weight loss I’m bhanu 4yrs back am followed ur exercise and reduce my weight also but I can’t reduce ma weight now I have 10month baby bf mother can u please send diet chart and exercise for reduce my weight..
wow i actually love you whattt�� i usually do NOT watch 24 minutes worth of talking but wow i learned so much:) thank you!!! followed on insta and subscribed ❤️
Why is it so fucking hard to find a YouTuber who can explain to me how a workout routine fucking works. I’ve been googling and googling and googling for fucking hours. None of it makes sense. I youtube begginers workouts for idiots and I get shit like this just warning me of some of the pitfalls that begginers fall into. Pisses me off because I know it’s probably not complicated but for the life of me I can’t figure out what these workout routines are asking me to do.
Thank you for this post:) I’m still lost though LOL! This will be my first time back in a gym in about 10 years! I’m ready to take my life back. I’ve been doing home workouts for half of a year now and I’m no longer seeing results that I want with the very limited equipment I have and I’m seeing myself falling off lately. Love your videos and hoping yo stay successful! Xx
many of us sometimes do not have time to devote to the exercises and I used a keto diet and it brought me excellent results I lost 37 pounds in a month now I feel super better..!
As someone who has never been able to do cardio without feeling miserable, I’ve never felt more motivated than watching your videos. I’m still terrified of the gym but the gyms are closed anyway, so I’m hoping to start with some at-home workouts. I’m out of shape but feeling optimistic that there might be a way for me to improve without doing cardio.
I like your longer videos! 15 25 mins is just right. Less would sacrifice too much valuable information. Your content is GOLD.
I came across your YouTube yesterday and I love love love your channel listening to your advice and tips is really giving me more confidence in what to eat how to workout and even go to the gym thank you so much!
Do natural popular fat burn secrets like Custokebon Secrets really work and if so, how effective are they? I have noticed many awesome things about this popular fat burn method.
1) Goblet Squat
2) Bent Over Row
3) Overhead Press
4) Push Up
5) Bridge
Repeat once 8-15 repetitions, may repeat as heeded
Great video! Thanks for the information. Now I feel more confident:)
Its still shock me just how a lot of people don’t know about Custokebon Secrets although many people with it. Thanks to my friend who told me about it. I’ve lost lots of fat.
Thanks for guiding honestly l am following your strength training exercises.
My thing is the my first day working out or going to the gym and I don’t know to use none of the equipment lol
When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diets are a danger for your health, especially ones that seriously restrict your everyday nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should check out Fenoboci Diet Plan on google since it is not just another fad diet where you starve yourself.
Please do a full body beginner strength workout video I would live by it lol
Fantastic information, so helpful and in depth. I enjoyed that it wasn’t full of fluff like some other videos. So excited to get started. Thank you:)
Try packing a punch with all strength with no cardio. That just shows that you also need cardio
Hi Shelley, I have just found your video lately and I am practising the workout on abs now. Just wondering whether I should be doing two sets per day? As i am trying to get rid of the belly that just seem never go away! Also, would you be able to do a video on full intense home workout for people desperate to lose weight but unable to go to gym due to family commitment? It would be a very precious video for people like myself as I am really unable to go to the gym…:(
What is the best way to lost crazy amounts of weight? I read plenty of good reviews on the net about how Fenoboci Diet Plan will help you lost tons of weight. Has anybody tried this popular lose weight secrets?
What kind of exercises are for strength training and core training that I can do at home without weights?? I’m doing cardio, hiit workouts and ab workouts at home..I want to flatten my belly and see a little bit of definition but I dont know the best strength and core exercises for that…
I am a beginner and I agree with the comments below this is the best one I’ve seen. Thank you for great content! This video was also very entertaining ����new subscriber �� now can’t wait to watch your other videos!
God bless you! Your videos make my day: so informative and funny at the same time.
Can you make a workout plan for me? Cause uuuhhh. I’on know what I’m doing!��
ok shelly you have me sold. im gonna follow only you to get more clear direction. As soon as your course is ready I am buying! you are awesome
Joanna, you’re a gift form God and the universe. Please NEVER delete or stop these videos. You’re motivating me to change my life starting tomorrow morning, with the help of your videos.
Starting 30th of August, 2015 here I come!
Cardio will make your heart healthier at the end of the day. Make sure you do both though. You are missing out on important fundamentals of strength and cardio if you leave anything out.
Hey girls!
I’m trying to set up a workout for my sister. Can anyone tell me how you guys have felt training in the 4-5 rep range as opposed to 10-15 rep range? 4-5 gets recommended a lot for guys, but I’m not sure if the same principle applies to girls.
can anyone recommend a good quality workout program for a beginner that focuses on compound lifts? Thanks!
You answered all the questions I had can’t wait to start this journey Thankyou so much ♥️
You’re a beast. I see how you do them negatives with control. You really have a lot of strength. Not just throwing weights around, word
Can somebody give me advice, im 18 i weight 20stone and im 6 feet 4.4 inches tall, somebody please tell me the fastest weight loss meal or what to do at the gym, thanks in advance
i really wish people have routines at the gym and what they do for a small waist and toned stomach, and list what they do. because i don’t know what to do…
I love you! Thank you for the inspiration, Joanna. My hope has been renewed.
Hi mate how do I follow you more closely without such things as Instagram I watch you via YouTube but I’m a family man work etc can’t afford to waste time with such things such as Instagram thanks Luke melb Australia email [email protected] optusnet.com.au I’m 7 months into serious training recovering from a bad back injury also recently been through a traumatic experience with my 3 yr old son luv your work would love to get in touch cheers luv your work ��
Weight training is the best form of cardio..for any of you cardio enthusiasts, take a kettlebell (Weight must be challenging )and try swinging it for a 1000 reps in the shortest time..I guarantee almost all of you treadmill or aerobics warriors will chicken out on the first 100 reps..stamina cant be built by running over the treadmill lol
hai,i follow to do the workout alternately, strength and cardio, but do not have so much weight loss…. what can i do? already three months, my leg and arms’s size reduce, but the belly size and weight did not decrease.
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How do you rotate between all these different types of workouts throughout the week?
I think she was KIND of joking when she said grab your notepads, but I’m absolutely taking notes on this.
Well hell that don’t scare me none. Your just the right size for an ass whooping.
If you are doing 2 upper body days and 2 lower body days a week, are you doing the exact same workout on both days for each group?
Forgot how do you deadlift properly? The straight leg deadlift preferrably.
0:38 literally exactly what I’ve been doing since starting the gym last week
I love you Joanna you’re an awesome person thanks so much for helping us beginners!!!
I needed to see this today. I’ve made notes and now onto the rest of your channel ��
Hello Joanna, the explanation you gave was really good but I’m still confused about changing the routine. You said that after we can increase the reps, sets, weight, and decrease resting time so I understand that. But Ik that we can’t do the same exercises all your life so how can we change the routine constantly? How would we know what exercises to do after?
This is the most helpful video I’ve ever watched thank you soooo much for this
You are literally the best! Thank you for the helpful, detailed video! Im a complete beginner, and now i feel like I kind of know what to do in the gym.
Of course you’re right: it isn’t easy to learn to do these things correctly. It’s almost like dancing, isn’t it!
I completely disagree with how many reps you recommended as a beginner. I feel like you have no idea what you’re talking about, 3 reps of 15? That sounds like a lot. Obviously you’ll be really sore after that, when you’re starting out you should go slow & work at your own pace. It’s also good not to put any pressure on yourself cause that’s how you fall off & lose your motivation. It’s important to do what feels comfortable for you.
Joanna in my case i want to gain weight, you can tell me a example for a diet?? to gain weight
Your videos are amazing! Thank you so much! I was so lost with my workouts until I found your channel, and cardio had me bored as hell. I would LOVE to see videos on proper form and how to use workout equipment well. I formed my new workout based on your advice and just started last Friday. I find myself at the gym constantly rewinding the short clips of each exercise to see your form right before I do them, because I am finding that I really don’t trust anyone else to teach it properly. Thank you again!
So resistance training is useless for gaining muscle mass and bulking up?
unfortunately I can’t do a Squad and some other things can do
Love her shape. I’m going to get like that eventually but i want to keep my breast tho. Don’t a flat chest.
I’m still a teenager and don’t really have time to go to the gym (besides going to school, studying, I’m also a competetive horserider), I’m also very insecure and anxious around people. To get leaner (especially my thighs, ugh I want them to get slimmer�� ) I did high amounts of cardio (I walked 20.000 steps a day, studied while walking) and it did nothing. Walking hours in the woods alone, just with the dogs was totally fine and also relaxing for me. I just can’t with that many people around��
Thanks for the concise info on this topic! The bite-size length made the decision of whether to watch it now or “maybe later” (= possibly never) very easy, and it’s clear enough on what to do.
I’m gonna start going to the gym again after a year of not doing so. This has motivated me and I can’t wait to wake up in the morning and feel my heart racing again. Thank you!:)
Thank you so so much for these very informative information ���� wowwww the details broken down is like very much needed.
I’m 5’3” and was 16st till about 6 weeks ago. Lost a stone so far just by eating better, and started working out yesterday.
I have spent my whole life struggling with motivation, but right now, I feel like I could actually do it. (Hopefully)
Thanks for this video. Perfect timing.
Good job and great videos as well, can you place some weight training program or how to create a weight training program, thank you.
Any one tested out the Custokebon Secrets (look on google search engine)? We have noticed many awesome things about this popular diet plan program.
This was soo soooo informative. Just one question. What if you don’t wanna lose weight but get in shape? Do you still have to do cardio?
15 years ago I was not confident walking into a gym and felt very insecure. Tip:I started working out at womens gym, normally during quiet periods. Once I built my confidence, I was off to Les Mills. ����Thankyou Shelly for your honest and great videos ��
Hi there, I want to know if Custokebon Secrets, will really work for me? I see lots of people keep on talking about this popular weight loss method.
THE BEST VIDEO EVER. Im gonna send this to all my friends who are beginning.
Great tips! I just joined a gym but don’t know where to start. This was helpful.
I would add in
WARM up
Basic Stretches
Quick yoga warm up
Soas stretch
Plank
Cat cow
Dog pose
Plank walk out to feet
Extend body from ground
WORK OUT
Goblet squat
Deadlift
Bent over row
Chin up
Pull up
Push up
How do you develop a program? Right now I’ve been doing Back/Biceps one day, Chest/Triceps another day 3 exercises, 10 reps, and 3 sets for each muscle group.Shoulders another day and legs the last day with a day of rest in-between when i feel weak and cardio in-between to fill in the week.
Your voice is really nice. And your points are really great. Thanks
I wanna ride a bike but 2 problems
1. Can’t ride 2 wheels
2. Mom won’t buy me a new bike (old one is broken)
I remember when everybody tells me to ENGAGE YOUR CORE
and I was like, I can’t feel the damn “core” what do you even mean! Can’t breathe when I try to “engage” my core!
but now that I’ve trained for months, my core is probably strong enough that I can actually feel it
Is working your chest and back and shoulders. Biceps and triceps is it ok to do them in first day next day do my legs
I’m officially starting tomorrow November 2 2018 your videos have been super informative and help full wish me good luck
The coach at the gym tell me to do only 45 min machines at first month and stretch…i think the workout in the videos More for advanced
NEW WORLD RECORD https://www.youtube.com/watch?v=yi1DmJHwP3Q
When I first started weight training, my muscles were sore in places I didnt even know that could be ��
Glad to see I’m not the only one that puts their phone in their boobs!��
Hi, I’ve been doing a lot of hit and circuit training 3 times a weeks, however I wanna cut this down, and switch to weight, I’m toned but I wanna put a bit of mass on, any suggestions how often I should do weights, ie times a week
It would be a shame for you not to get rid of fat while other typical people are capable to shed weight very easily using Custokebon Secrets (just search it on google).
Thank you for making the faces no one wants to admit they make at the gym ����
i’m 16 and i’ve never been to a gym in my life and i only know how to work the step mill and running machines but i wanna do free weights and other machines but i have no confidence what do i do ��
watching in 2019…………..where did you get those strength!
You are the best, very detailed and informative, love you ��
Her on the treadmill gave me anxiety
I guess that’s how you know it’s a good workout
I’ve tried doing hiit workouts and they are amazing they really are good for people trying to lose weight
This video was so in depth and helpful! Thanks so much for this
It’s oddly nice to see a beefed up person making faces like they’re in pain bc i know my behind is
I’ve been running on and off nine years. And since November 2017 running now three years straight five miles on the treadmill for one hour non-stop. I stopped losing weight after my 2018 year of just running and nothing but running. Then on June 10th, 2019. I stepped out my comfort zone, and started lifting weights at the gym along with still my cardio running workout everyday. I gotta say, ever since I started lifting weights, the fat has come right off me at 4x the rate of just running alone. I was 335lb in November 2017, with a health scare of high liver enzymes by my blood test results from my primary health doctor. Now I’m 264lb pounds. And liver enzymes are perfect. I’m not going to die. The next step was fatty liver then liver failure. And no I don’t drink any alcohol at all. It’s amazing when you take care of your body. How it takes care of you and rewards you back with feeling great everyday.
Is it possible to become quite muscular in 4 weeks if I went to the gym 5 times a week
Yes, videos on proper form.
Also is there alternative exercise for those without access to a gym?
Hi Shelley! Can you talk about what and when we should eat before and after workouts?
What do you think of lost a ton of fat using Custokebon Secrets? I see lots of people keep on talking about Custokebon Secrets.
Thank you, thank you, thank you! So informative and helpful:-)
just tried some barbell squats and deadlifts today…I was so nervous lmao. and it was harder than it looks! i’m glad i did it
Everything in one place, I love it! You’re doing a really good job.
Guuuurl, your body �� you look so good! The way you pushed through your workouts was so motivating ��
Is hypertrophy training a kind of weight lifting or a kind of functional training?
Every time I do HIT on a treadmill I sound like a fucking rhinoceros
new sub. here like what im seeing, hearing, and learning, dont need a professional id you keep making vids like this. thanks Thor
A gym instructor who can look at your technique… Or just your butt
Thanks Shelley! Your videos are very helpful �� I love your long sleeve workout tops, where do you get them?
How do I teach my body about rest day? If i miss w/out for a day I loose my pace. Also is rest day necessary?
At my gym there is a general machine part at the first floor where everyone can train, then there is a women’s section at the third floor, that’s set up for women to feel safe. It has less machines but also less people go there. In between those two floors there is the lifting heavyweight part, where almost exclusively buff men go. So I know for a fact I’m gonna be out of place and they’re gonna look at me. Especially as I don’t know how to use the machines properly yet and don’t use as much weight. But I really wanna liftttt
Im a beginner and i hope living a healthy lifestyle will make my clear up my acne and lose my belly fat. Your a big help ��
I know this video was made in like 2015 but it is 2017 now I went back and looked at your playlist and I can’t find the toned legs because they probably been changed so can you make an updated version of this please����
Thanks for the info. I started at the gym 3/4 months ago but am only now trying to develop something that resembles a routine. You’ve definitely given me some things to think about.
Joanna I love u so much,,thnx a whole lot,u inspire me a lot,thnku God bless u!:)a huge fun
I do both..and now my weight is quite hard to increase..then i can feel my fat is getting lose and my muscle getting bigger…
My teacher made us watch this video, from James Madison high school weight training Bc of the lockdown no school��
Thanks for all your tips…You were right on the trainer section….especially when they h ave too many clients to keep track of
Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I must have tried every weight loss system that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my work buddy who told me unbelivable things about it and so far to date I’ve effectively dropped 15 pounds in 4 weeks!
As expert, I do believe Custokebon Secrets can be great way to lost tons of weight. Why don’t you give it a shot? maybe it is going to work for you too.
I love this. I told myself i was going to get into a routine of working out mostly aerobics/cardio just to stay committed so far ive been doing well with some on and off intermittent fasting. 2021 im going to hit the weights. Im excited now. Ty for thisssss
If anyone is interested in losing weight the greatest results that ive ever had was with the Triple trim formula (just google it) without a doubt the most helpful diet that I’ve followed.
Hi Joanna,
I started working out with your beginner video today. I am so glad I found you. Thank you. P.S. I wonder if we could stop using the term “guys” to describe all people. You are very influential and I believe you can make a difference. Just imagine if we substituted “hi gals” in place of “hi guys”. That would probably not be acceptable. You are a person that can make changes in his world. Maybe we can find a word that is gender free that includes everyone. You rock Joanne. Thank you so much for reading this.:) I say “guys” too, I am trying to stop.
Hello! Can I use this video for my class in Physical Education?
That was such a nice video. I didn’t how to exercise correctly.Thank you!
Start with a three days per week program, chest and trizeps the first day followed by a rest day. Then work on your back and bizeps. Rest the following day. Then it’s leg day. Rinse and repeat until you can do more repetitions (called reps for short). Eat more chicken as well as veggies and make your own protein shake after each workout (250g quark 250 ml water and a banana or some other fruit mixed together in a blender). Keep this up for a few months or a year, then you can switch to a six day workout. That means every muscle group twice per week. For example, first day is chest and trizeps, then bizeps and back on the second day, leg day on the third day, then chest and trizeps again on the fourth day, back and bizeps on the fifth day, leg day on the sixth day and the seventh day is a rest day.
If you wish to shed weight, you need to check out Custokebon Secrets on the google search engine. They’ll help you get the shape you should have.
This was exactly what I needed to hear. Thank you so much!!!!!!!!!! Love your channel
Anybody can answer this if you see it. I’m interested in getting in shape body building. I was looking for a personal trainer because I feel I might not push myself hard enough. But all the ones I seen look like crap. Like they dont even work out. I asked for pics of people they trained but he couldn’t show me none. So he’s trying to pressure me into training with him. Would you pay for his service if he can’t show you none of his work and he’s not in shape?
You’ve taught me more in this one video then hours with a so called trainer! Amazing video. I have all my questions answered on starting my fitness routine. What’s been holding me back is the lack of knowledge in knowing what to do. Now I have a concrete plan and I have been searching for that for a year now. Thank you for making it simple to understand
Hi Joanna, I just wanna know, that people say we ll gain more weight than before if we stop doing exercise. Is it so? I have started your 4 week challenge. But I am a beginner. I can’t hold any exercises for more than 20 to 25 seconds. What will be the best way to hold on for 30 to 40 secs?
Even as a straight guy, you can’t deny this guy has a great form and overall look. Great job.
this was so good that I’m even moved to leave a comment. Thanks shellyyyy
Bro I wish you were a trainer here in Lafayette Louisiana!!! Your videos are great. They’re inspirational, and all of the information is perfect!
You are my favorite fitness YouTuber �� You work hard for your body and it shows!!
Do you recommend getting a personal trainer or can one learn on their own as a beginner?
I do weight everyday and I have muscle but I’m not losing any weight
Is there a video to show proper form for the exercises mentioned?
Joanna you are a life changer, thank you for your very elaborate videos. Good job and keep it up. Following your lessons for 2 weeks now and I’m so energized and in good spirits. Thanks
Loved the audio. Can anyone tell me the name of the sound track?
I always found funny how steroids users always wanna give advices to beginners who lift heavy everyday!
I have been working out for a little more than a month now and I have already noticed some slight changes. I want to know how much weight I can lift for weight loss without getting too muscular. I’m a 29yr old woman. Thank you
ADDING U TO MY CALENDAR! I am more a nighttime work out person! since I need hubby home with kids!
Dude, have you ever been fat a day in your life? Please say yes so I don’t feel like a grotesque mutant.
what muscle was being focused on the dumbbell squat, noticed your heels elevated??
SUBSCRIIIIIIIIIIIIIBEEEEEEEDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
I’m not sure where to start, what exercises and how many sets of each I should do. I would like a thorough, week long plan with what I should do in the gym each day. I have very little strength, as I am recovering from anorexia. I could only do 1 set and 7 reps of 10 pounds on the chest press machines to give you an idea of how poor my strength is.
Are these the same clips? Also please tell me how to get abs in a short amount of time and what training is best for abs like weight lifting or floor exercises? what do you think is better for faster results
New subscriber here. I have been watching your vids the last few days and they have really been eye opening and refreshing because you really do look at the whole picture vs just “eat less and work out like me” I started working on improving my health about 1.5 year ago, and its been interesting learning what works for me and what I can stick with, what I enjoy. I really do enjoy weights/strength training and I have been taking notes on your vids. The gym is scary! I have recently just gained enough confidence to use certain machines or do hip thrusts in front of people! Long story short I really appreciate all the info you have to share and look forward to more vids. This one is spot on! Thank you!
If I saw someone like you in the gym in my beginner days, i would be fully distracted by your beauty.
This is soo helpful. I’ll be turning 16 this October, so I’ll be old enough to use the weights. When the rona lets up I’m going to try to train. I’m still terrified of the meatheads though lol
What is a good timeframe of knowing when to move up like consistently?
I’ve just starting a 20 week hypertrophy challenge, I’ve got a regime to follow via an A4 piece paper that I’ve got to use and fill out, I should be paired up but my partner backed out and he’s now doing the hybrid trophy so as a beginner I’ve no idea what each machine does to work each muscle
It’s just like a bank account you start off light you don’t get strong in a night so start off light weight that will still work your muscles real good you work you way up you get more weight each week the bank account gets more money until you in a Routine and even if you don’t want to you’ll feel so good after you work out do 3 exercises a day so yeah I’m Zach and peace out
She squatting that 100!? Its a rare sight to see with girls in my own experience, Its nice to see she pushed herself that far!!
your videos are so detailed and easy to apply. thanks a lot….keep it up
I like your videos Mike. Found the Aldi £47 weekly food budget one very interesting. I bought a lot of the same foods you were eating lol. I’m just getting back into the gym after two years away and I’m a young looking 36 year old with a developing pot belly which is worrying me. I’m determined to sort this out whilst improving my overall fitness and increasing muscle mass for my own self esteem. I’m so confused with sets and reps man. Should I be starting out with straight sets 3 sets of 10 reps for example with the same weight or should I be looking to implement some pyramid training. Perhaps reverse pyramid. I’m confused?!
Great information for sure, but it’s an overload for someone new. I suggest taking baby steps, the body itself will tell you to do more. Listen to your body. at the beginning and for a long time, you should stick to the 5 compound exercises, which are 1 squats, start with only one set of about 20 reps, with a weight you only struggle at the very end. Learn how to do them properly, before beginning. 2 bench press, 3 over head press, 4 bent over rows and 5, the best one of all the dead lift.
Start with a good warm up, I use a rowing machine for about 5 minutes. It works the whole body, have it on the lowest settings. Then i do a warm up set for the exercise I am about to do, for example, push ups before a bench press. Don’t over do it, i just do ten.
If you are older, or have not done any exercise on a regular basis. I would suggest that you do a week or two of aerobic exercises before starting to weight train. Why? to get your muscles ready for it, because if you don’t start out slowly 1, your going to be too sore after training, 2, you are probably going to end up discouraged from the aches and pains. Start out slowly. Do only one set. I would even suggest to start out with just the dead lift and just do 1 or 2 sets of 20 reps, with weights you don’t struggle too much with. The dead lift is the best compound exercise, that gives pretty much a full body work out. Recovery is key to building muscles. You don’t grow muscles in training, you break them down. You build muscles back up during recovery. I would start with working out only 3 times a week, giving your self 2 days to recover in between, as it can take up to 72 hours for muscles soreness to dissipate, if it takes longer, you are way over doing it. and if you have been weight lifting regularly, it should not take more than 48 hours. diet is very important, do your research into it as you go. Training/rest/diet are all very important for your muscle growth.
This is the best video i hv ever watched. U r so sweet�� love from India��
Hi Shelly. I am currently new to training and would truly appreciate it if you could help me with a few things. First, is it better to lose belly fat but going on a safe calorie deficit and then build a butt? Or it is better to be in a surplus and work on my stomach while working on my butt? I’m confused as to which would be a better thing to do. Also, do you believe it’s possible to still gain a butt if i don’t want to life, but still do all the other exercises at the gym?
What do I do if my body is slim but it’s jiggly. Somebody help.
Hello Joanna, I’ve just discovered your YT channel and I love it! Thank you so much for sharing this information. I’m a young feeling 68 years old and I want to start following a weight training programme. You have given me such good, useful information. You are an inspiration. I just need to find the confidence to start I’m afraid it’ll be too much for me at my age but I’ll try what I can. Thanks again. Mary.
Hey mike, i must say u got a good channel my friend.
I must ask u, how much calorie should i consume… i mean its a bit confusing
Steroids one hell of a drug. Nobody can achieve that look with out it. Its just not natural. I stick to natural as long as I make my shirts fill out & pop with what I built naturally then that’s all I care for he looks like he over did it.
I’ve always wanted to start lifting and have tried a few times. I get discouraged due to the weight gain from the muscle. Any tips to help get me through this.
Dont wear your phone near your breasts, it has been linked to breast cancer
Does anyone else feel exhausted from just watching her exercise? No? Just me? Okay…
I go to the gym for the first time tmr. Well not really the first time, I had weightlifting in high school but I skipped all the time but this will be my first time trying. I’m so nervous.
I love you because you’re so realistic and makes losing weight sound so much less daunting than others do! Thank you for making these life changing videos:) x
hello mam..i need to know that for strenghth training..on mon wed fri..on each day i hv to perform a total of 3 execises..1 for lower body,1 fr upper body and 1 for abs?
Mike, Thank you so much for your wisdom! It really helps me understand more about the body and muscle system. Amazing! Be well man!