Table of Contents:
Beginner Strength Workout | Strength Training Routine | Fit How To
Video taken from the channel: POPSUGAR Fitness
Strength Training for Beginners
Video taken from the channel: DoctorOz
Gym Beginners Guide | How to get Started
Video taken from the channel: Nathan McCallum
Beginners Guide to Strength Training (6 BEST TIPS FOR WOMEN!!)
Video taken from the channel: Athlean-XX for Women
How To Start Weight Training? (Beginner’s Workout Guide)
Video taken from the channel: Mario Tomic
Beginner’s Guide to Start a Successful Exercise Programme & Lose Weight (5 Steps)
Video taken from the channel: Joanna Soh Official
Seated Upper Body Exercise Video | Kaiser Permanente
Video taken from the channel: Kaiser Permanente Thrive
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. In fact, most trainers will make sure you don’t overcomplicate your training, especially in your first few sessions.Designing your Routine. To make the most out of strength training, make it your goal to complete a routine that targets all of your major muscle groups on two to three non-consecutive days a week.
As a rule of thumb, choose 4 to 5 exercises that target every part of your body (use list provided before).But for beginners, lifting weights three days a week is enough to move the hypertrophy needle, White says. “For people who have never exercised, it’s best to start going only three days a week to help develop a consistent routine without reaching burnout.”.Strength Training Workout for Beginners How it works: Do 2 sets of 10 to 15 reps of each exercise. Repeat it two or three times a week on alternate days. (If you think this is still too hard—no shame!—instead, try this super-basic strength training plan that uses workout balls, light dumbbells, and bodyweight moves to build a strength base.).
Step 3: Decide how you’re going to approach this and take action. Here’s where most people fall down. They never get started. They read everything they can about strength training, spend weeks looking for the right workout clothes, and determine the right plan.Want to get strong like this smurf but don’t how to start?
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.If you’re new to the weight room, getting started might seem a little intimidating, but implementing strength training into your fitness routine doesn’t mean you have to.
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.To make gains in size and strength, you need to challenge your body with loads greater than what it can handle, whether you do so at your local gym, in your high school weight room, or with a pair.
Squat down as low as you can while keeping an arch in your lower back. 1B) Pushup. Rest: 60 sec.
Place your hands on the floor outside shoulder width and tighten your abs. Keeping your body.If you’re just getting started with strength training, you may want to find a strength training workout for beginners online. This can help you learn how to.
If you’re ready to get started strength training, check out this four-week program to get back in shape or this four-week plan to build muscle. Image Source: Getty / RichLegg Workouts Beginner.This beginner-friendly plan is a simple but effective introduction to barbell training. Three times a week you get to grips with the squat, bench, overhead press and deadlift.
While it can be.If you’ve just gotten into strength training and have no idea where to begin, we’ve got you covered. Before you start doing more intense movements.
How to know if you’re ready for barbells. To get started with barbells, there’s no requisite amount of time that you need to have spent strength training.
List of related literature:
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| from Mother Daughter Wisdom | |
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| from Science and Practice of Strength Training | |
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| from Glycemic Index Diet For Dummies | |
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| from Complete Conditioning for Basketball | |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle | |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications | |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong | |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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| from Essentials of Strength Training and Conditioning | |
| |
| from Quality Lesson Plans for Secondary Physical Education |
171 comments
You talk too much and too long and over and over and over. Short and sweet and directly to the point. While what you are saying might be important, you are taking way way way too long to get to your point and your babbling on and on bored me and I stopped listening. Be dynamic, be interesting but most of all just get to the point.
Hey Mario, I’ve got 3 workout plans you’ve created; Stronglifts 5×5, the no equipment full body PDF, and a home workout plan with no equipment (from back in 2012). Is there one you would recommend over the others?
I’m going start this in the morning when I’m up…. I’m so excited…I already see a personal trainer but because of covid I’m housebound till I can get back to him and this is perfect xoxo
hi Mario can you advice on training split please?I been doing push,pull,legs but I’m beginning to do more isolated exercises for shoulders and chest so I like to go back to a 4 day split I’m off Monday,tuesday and only work 8 hours on Saturdays and I go to work on Sundays at 8 pm so my routine would be like this Saturday chest triceps,sunday back,biceps,monday off,tuesday legs including calves on leg day I’ll do some chinups,wednesday shoulders,traps,on this day I will do dips for triceps,ill do cardio and abs on this days as I see fit,what you think?
What do you think of lost a ton of fat using Custokebon Secrets? I see lots of people keep on talking about Custokebon Secrets.
I have T8 injury. Haven’t done aerobics in awhile. This video was great.
Joanna in my case i want to gain weight, you can tell me a example for a diet?? to gain weight
Thank you for posting this!!!! Some good basics to get me started!:)
Love your videos!! I’m studying to take the AFAA group ex certification. IFor the individual demostration I’d like to do 3 levels of squats, wich ones would you recommend? Thank you!!!
Thank you for this video. Sucks you can’t satisfy everyone, I see everyone complaining about the video length.
Hey Mario! thanks for the video. I just started lifting again after a long time and I’m going to follow the routine which u given for the next six months. I follow all your videos it’s very knowledgeable:)
I just wanted to ask two things. Firstly is there any importance of machine equipments for the beginners? secondly since I’m going to follow your beginner program from the next week so can I add curls and extensions for arms because I’ve some lifting experiences in the past but it was years ago.
thanks:)
I am 46 and have always been athletic until the last 10 years. In my mind, I’m still that same person but physically I am NOT. It’s sad and depressing. I work full time and my kids are older now (youngest is 13). I need to invest in me and I want to blow this out of the water. I wish I could get a personal trainer but I feel like I need to get to a certain point in my physical ability. I’ve had trainers before that I didn’t feel were invested in me and had let me down. I don’t think they thought I was serious because I’m a 40 -something with extra weight. I’m doing a lot of research now to make sure I do this right and stay injury free. I currently don’t have any medical issues or injuries and I would love some guidance on some other resources or any tips you might have. Thank you!
Honestly thank you so much. This is the first video that makes sense and I understand everything you said. Thank you!!!
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����
Hello Mario I’m new to you’re channel. I just wanted to say thx for this video. Keep up the good work ^_^/
Just look and learn much more about it from Unflexal workouts.
Lovely video..i was struggling how to start a workout regime.. your video was so clear in explaining this.. thank you Joanna..
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.
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!
Hey Mario, thanks a lot for this video. Learned a lot. But I have a question. Would the workout be just as effective if using dumbbells instead of a barbell?
hey Mario. I’ve lost around 60lbs just from running. and I started lifting weights a couple months ago. I’m very consistent, but I’m In a caloric deficit so I feel that’s really preventing me from making strength/muscle gains. I’m not ready for a bulk because I feel I have around 20 or 30lbs of fat to lose. do you have any advice for me?
This is for beginners! If u think he is just yapping-get da hell outta here
thanks Mario great video I am a beginner and would like to download your workout but…….why do I need to have a facebook account? I subscribed to your channel. keep it up
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.
Inspiring! permission to re upload this to my channel.. thanks!!
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.
hi Mario good morning ☺ I’m just starting out weight lifting (I come from a sporting background, tennis, boxing, mma, bodyweight training).
medium to long term my goal is to get the celebrity / fitness cover model physique, time / frequency is not an object, I’m willing to work out as much or as little as possible, I’m currently around 8-10% bodyfat, short term my goal is to build as much size as possible (increasing body fat is not so important)
you have written two programs which can be utilized by beginners (such as myself), stronglifts 5×5 alternative, and, lean and strong program…
1) which from your two programs would you recommend more for a beginner coming from a sporting background for whom spending as much or as little time in the gym as required is not a problem?
2) in terms of beginner lifters just starting out, such as myself, is there any difference / additional benefits in terms of choosing your stronglifts alternative program over your lean and strong program or vice versa?
after thorough detailed research comparing and contrasting many different beginner workout programs, I have narrowed down the selection process to two, your stronglifts alternative program and your lean and strong program…
I would appreciate so much if you could advise me regarding my questions listed above since for the next six months I would like to follow either your stronglifts alternative program or your lean and strong program. ☺☺☺
THanks for the video! really like the way u explain how to position your body!!:)
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?
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
Hi Mario,
what is you opinion on “golden five” ( deadlift, bench, squat, millitary press, pull ups) for beginners? 3 times a week with rotation of the exercise order every workout?
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.
Great… need to do weights now as an older lady.. been told I can lose muscle strength Well done ;0)
I’m officially starting tomorrow November 2 2018 your videos have been super informative and help full wish me good luck
I love you Joanna you’re an awesome person thanks so much for helping us beginners!!!
Amy, I would love it if you would make the 2nd version of athleanxx for women!!!! I’ve been waiting for one for years
Have you ever realised how all coaches have booming loud voices!
I’m only 14 and I want to start working out not to get ripped but you know to get lean
How much protein should I eat if Im 155 pounds and want to build muscle and be lean?
Hi
What set of weights should I buy if I want to get into weights?
There are so menu options on Amazon
Would appreciate your help
Wowwwww just try it first time yaah lil difficult but worked awesome also good for weight loss…
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?
You should looking for Unflexal if you’d like to get best workouts guide.
women’s gymnastics back strength exercises  try Awsomic Strong Woman (do a google search)?  Ive heard some interesting things about it and my colleague got great results  with it.
Great video! Thanks for the information. Now I feel more confident:)
Your videos really inspired me! daily exercise really does improve day to day mobility for anyone with disability or limited mobility.
Your voice is really nice. And your points are really great. Thanks
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.
hey Mario.i get on your videos on ramdom but i like very much what your doing. strait to the point and spot on talk with no bullshit.
Thanks for your videos and keep up.im sure in no time you are going to be big on YT.
Just look and learn much more about it from Unflexal workouts.
Hi Mario,
I’ve been on a deficit and doing cardio for 6 weeks now and have lost 33 pounds. I want to start building muscle however, I’m still over weight and will remain on a deficit. I’ve never weight lifted before and I’ve been finding it hard to get a clear answer. Is it possible to get gains while doing cardio and on a deficit?
ADDING U TO MY CALENDAR! I am more a nighttime work out person! since I need hubby home with kids!
Hey @*****Â Â 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.
Hey Mario what’s your opinion on “metabolic typing diet” by William L Wolcott? I’m reading it out of interest due to trying to solve problem with ice cream cravings
@Mario Tomic,thanks for the video, I train for boxing 5 days a week…2 hours in the morning, I run for 25 minutes in the evening, once im done with running i do bench, 12 reps 5 sets, i then do 12 reps 5 sets with incline on the bench, after that I grab the bar and do curls…12 reps 5 sets….i do this routine Monday Tuesday take Wed off work again Thursday Friday and Saturday…….I drink protein shakes once a day and try to eat chicken and veggies…nothing with too much fat or junk like pizza……from watching your video it seems that i have failed to challenge myself by adding weight to my reps…I will give that a shot…My goal when i started 4 months ago was to loose weight and get in shape…I have lost 25lbs and currently weigh 200..my goal is to get down to 185 by June with some muscle…im 6 ft tall medium framed…Any extra advice would be greatly appreciated.
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.
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).
Hi, all your exercise can be doe Men too or it’s only for women?
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.
Well I know information is not free but I have a question I am very obese and I’m new in the gym I’m 300lb how should I kick off my workout
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
I’ve been lifting on and off for 7 years. my longest streak is 3 months. I’ve never once made any gains. I’m about 140lbs right now and it has royally fucked my social life and confidence.
Hey brother would love to hear your opinion on the importance of postural Integrity
Cheers,
Matt
I’m so glad I found this! I’ve been trying to find videos featuring paraplegics of my capabilities. Most I’ve found are ones where they get in the floor, or it’s able-bodied therapist teaching. Like, how is it helpful if you don’t truly know how my body works.
I’m definitely out of shape, but feel confident your videos will help. Hopefully, with more viewing, I won’t need as many breaks. Thank you for this!
This is a great video!( = I am a beginner and don’t know much about lifting weights. I do have some questions, how many times a week do I do this? Also do I go on cardio machines before or after this strength training routine?
Hi, in regards to your fifth principle, i know how many calories i need for bulk, cut, or maintenance, but i do not know whether i should go on a bulk or a cut. I am sixteen years old and just started getting serious about my diet and gym about two months ago. Thanks!
É· Heeyy Friendds I Have F0und Greattt Guidee On Weight Lose visittt: https://t.co/RkimvERgNS
Hi Mario,
I just read your alternate 5×5 workout plan and am definitely going to consider trying it when I start bulking. I just have a few questions if you don’t mind answering:).
As I train at home and only have access to barbell and dumbbells Is it possible for me to substitute the following exercises:
Replace ‘Seated Rows’ and ‘Assisted Wide Grip Pull-Ups’ with ‘Bent-over Rows’
Replace ‘Seated Leg Curls’ with ‘Stiff Leg Deadlift’
Also, is it compulsory to do some of the sets as ‘alternating’ or ‘super-sets’? The problem is that I only have one barbell which can make it very inconvenient to alternate workouts unless I’m using the same weights.
For what exercise would you substitute Assisted Wide Grip Pull-Ups? I don’t have an assisted machine on my gym and I can’t still do a pull-up with my bodyweight. Or any advide to do it like an assisted machine. Thanks and keep up, your channel is growing like crazy and I’m following you sinceyou had like 11-12k subs. Keep up the work man!
Good day! I’m Olivia.I did -30 lbs in one month.Go to hddiet.gs\#KK7f
I have been wanting to start into weightlifting. I’m a veteran and use to be in awesome shape. I got married and had 3 kids back to back and my body looks like it melted. My problem with working out, is that I get so overwhelmed trying to find routines and excercises on the internet and there are SO many!!! I just want to get back to me. I feel like I’m not in my own body. If that makes sense. I love the points you made in your video and plan to look into things more. I just wanted to say that you look BEAUTIFUL!! I’m hoping to one day be back to myself and be happy on my own skin as I can see that you are!!!
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.
I used to have extreme body image issues and when I decided to join the gym, I was so stressed I got IBS lol.
I’m slowly working on myself rn though
Thank you Nath:)
Im starting this routine, how many times a day do i do this or do i only do this once? Please reply
Week 1: 100 lbs x 8?? Hell what?:)))
I can barely handle with 22:))
Amazing u explaind…must watch for begginners, one sud kno d basic..����
Excellent video…’sustainability.’ is indeed a key notion…I am 56 and am compulsive meaning that I jump into too ambitious excersize programmes…once I ran 25 kilometers without any training because it felt exhalting. I train every day now but alternate between eliptical machines and full ab esxercises with a yoga routine too every day….the 5 Tibetans….what do you think of this? Thanks:)
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
Joanna I love u so much,,thnx a whole lot,u inspire me a lot,thnku God bless u!:)a huge fun
I want to start weight training but don’t understand how much weight to lift in the beginning. I weigh 58 kgs. Should I start with 2 kgs.
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?
How to start weight training? This video is the beginner’s guide I wish I had 6 years when I first stepped into a gym. I’ve boiled it down to 5 core principles which are the mains things you should focus on if you’re just starting out on your fitness journey. Enjoy the vid, and as usual post your questions in the comments below! Talk soon! -Mario
I do maintain consistency. Also I haven’t eaten processed foods in a very long time and do not miss it either. I love the feeling that healthy foods give me way way over the instant gratification that junk might give. I have gone to the gym for many years so I am still watchful of my form and pretty much understand the equipment. I believe that I told you about my hip replacement so there is a limit to the amount of weight that I am aloud to lift. My workouts are home workouts with free weights( I am a woman, but never picked up a pink weight in my life)and still don’t. I also use a very high tension band which gives me great resistance and constantly work hard in upping my game always. But I still need someone to sit on my head in order to get better and to get to my goal. Thank you Mario. Helen
It’s great to have access to this. I am a PT in Canada, and often I get excuses from mobility-compromised patients not to exercise. This is a great option for those who cannot exercise standing. There are so many mental health benefits from exercising in addition to the known physical benefits! Thanks for the courageous group who generously participated in this video. Bravo.
Thank you for your insight. I have neen engs6ging in the same weight training routine for the past 3 years with limited progress and now I know why I look the same. Thanks to you, I will utilize your 5 core principles.
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 ��
Is Custokebon Secrets useful to lost tons of weight? I have learn many good stuff about this popular weight loss methods.
I think you over complicated your version of Stronglifts..i think you can add more weight but on the other hand its ok because sometimes that stop working quickly especially with bad diet..but to much cables and incline stuff is not as needed as well as laterals while there is not enough squating in my opinion.ok bulgarian Split but all that movements are too much for beginners at least for me.. you need as simple as it can be and real basics first 6-12 months..not only the big 3 but something like ICF 5×5 is awesome I blew up on that routine..But as everybody you wanted all this “advance” movements and i just end up with no results in strength and overcomplicating things for myself and my body.you just need to keep up and stick with the program and not to force weight like all of us did haha rather deload if you Fail two times and build back from there.nutrition is the key and with time you realize its 70% of the results..
Really great vid. Its good to drill home the basics for people. Really nicely explained. Keep up the good work.
Everything in one place, I love it! You’re doing a really good job.
It is a miracle, I lost 50 pounds as I did?, look here @Emilie Kesinger
Have M.S. usually do some form of stretching this is great! Thanks! Thanks for the Helpful Comments I feel quite motivated.
I m a student and cant afford gym so what will be the alternative solution for weight
I love this! Im a life coach for people with traumatic brain injuries. My whole heart could burst��
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.
I love you! Thank you for the inspiration, Joanna. My hope has been renewed.
You can find them at Target, Wal-Mart or even on Craigslist sometimes for a good price!
How many kcal you lost in this time? That would be interesting and important for Paraplgiker and Tetraplekiker!! Maby someone can answer!! Thank you
thanks for this video. I was really lost about where to start in my weight loss journey but this helped a lot
your videos are so detailed and easy to apply. thanks a lot….keep it up
im 15 and its my mom who cooks so i rarely get enough protein. is there a way for me to add some kcal (mostly protein) everyday trough simple meals that are easy to make? maybe pb & j sandwiches?
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?
Great video. I am a senior with hip and back issues. The video helped me. Thank you Kaiser!
Not certain about the points made but,if anyone else   needs to find out about Â
ladies strength exercises for runners  try Awsomic Strong Woman (do a google search)?  Ive heard some decent things about it and my partner got great success  with it.
I havent worked out in 2 months and my physique is better than this so called trainer he dont even got shoulder muscles and where the lats at. Looks like a water bottle and I ain’t even tryna be mean
Amal unless you diabetic fruit is healthy for you,diabetics have to limit any kind of carbohydrates I mean any whether is rice,pasta or fruit everything will turn into glucose and go in your bloodstream I know lot of people say is sugar well it is but is not the same as having a chocolate bar,watermelon,cherries,oranges,apples,bananas etc are very healthy for you,look at vegans they consume a ton of carbs,rice,beans sweet potatoe etc I don’t see any of them being overweight it’s the type of food you eat sugar coming from refined sugar is not the same as from fruit or natural honey,but as always eat in moderation.
This is one of the best seated videos I have found for upper body workouts. I have lower back problems which makes exercising easier for me when I am seated. Thank you for sharing.
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?
Beginners guide to gym: Lift, flex the end. Oh yeah, don’t overdo it, and eat good and sleep good. the end.
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
could sustain in the long term and enjoy. I simply want to look reasonably fit and feel good.
Can I get good results by doing only dips, pull-ups/chins and bodyweight squats?
Dear Mario,
thank you so much for your work on this channel, focusing on science rather than simple claims people like to hear. I’m female and wondering if the workout plan you put in the description is suitable for women as well? Or is it targeting muscles that will make me look more masculine quickly?
U r a Godess girl..the best fitness channel..u r jst perfect
this was so helpful! please keep it up with your videos. They are very informing and helpful^^
Would this still work if I used 5lb weights…? Because I don’t have 8-12lb weights.
I love it I am just beginning to be fit and this exercise is perfect for me short and not complicated thanks a lot hope you do more strength training.
I do this with cardio workout or just only this? Kindly reply
Hi Mario! You have some good stuff here man, thanks for sharing. Maybe just one constructive tip: add some text to your videos, especially when making lists. Show something like “Number 1: Sustainability” when you start talking about point number one. Then fade it out after a few seconds and when you start talking about the next one, “Number 2: Investing in skillsets” fade that text in. It just makes it easier to remember:) But otherwise, great job man!
Thank a lot Mario
I’ve always enjoyed watching your channel. keep the good work.
Kind regards from Saudi Arabia
This is the best video i hv ever watched. U r so sweet�� love from India��
Well this video felt like a kick in the ass for motivation. Gonna work on these points. Thanks Mario! Also, just wanted to say your attitude about the subject and your straightforward (No BS) delivery make these videos so infectious. Not to mention you’re covering such a variety of topics and answering questions I didn’t even know I had. Can’t wait for the next upload.
if you dudes wish to get ripped quick without spending a single extra minute in the gym, then you really want to keep an eye on this online video COOK46.COMYou can appreciate the good things all around you, but the best part is imminent, just out of reach. Like… perpetual anticipation.
Hi SoH! you are doing good job benificial work for million people..nice and impressing figure
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.
Thanks for the video man but I’ve been watching for 5 minutes so far and I don’t feel as though I’m learning much. You’re giving me some good tips but I’d like you to be showing me what to do. Not just talking and talking. I think you like the sound of your own voice too much my friend
I want to learn more about it plz do more i formative videos about it plz
Thanks! Way to pursue a great industry in fitness! I would say that the squat is the most basic and fundamental movement in strength training and there are so many ways to vary them. I love teaching the squat and reach, the goblet squat, and also the single legged squat! keep up the great work and thanks for helping us spread the love for fitness!
I’ve got a question Mario I joined a gym about a month ago now and I’ve been going every other day, my goal by the way is to build muscle as I’m what I’d class as skinny fat. Ive been sticking to a very healthy diet and I’m enjoying the whole process. Ive started to see some small results little bit more muscle on arms but I wanted to ask, how long do I have to wait before I start to see some better results. E.g. maybe arms getting bigger or chest starting to take better shape and becoming more defined. Thank you
mail + 2 inscriptions facebook and so… too much inscription to get your free plan. It’s a bit irritant… Just a link to download it’s better.
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!
Ouch! I def don’t want a man’s physique so when I saw her with this very ‘male’ physique…..it was goodbye…..
What is Custokebon Secrets and how does it work? I hear most people lost their weight with this popular lose weight diet plan.
Hi after they amputated my legs I’m in a wheelchair an get to weigh how can I have a body like yours you looks great
That’s a good video for startes. I’d like to point out, that it’s essential to get in the good form for the lfits, which took me far longer than expected, but then again I also got in wrong movements, which were hard to get out of the system.
I also recommend to go on the website of Lyle McDonald and search for the “Beginning Weight Training” article series. That’s a lot of good information for free (not only for beginners).
thank u Amy!! I am not a beginner but always love your advice
Can i lose weight by doing same exercise each day? Or i need to change workouts every other day?
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.
to be honest you say the truth: your body needs to adapt to a new omeostasys every time and that let’s you grow; the thing that concerns me is you don’t speak about how long you can actually stay on that new equilibrium that you reached…
So I don’t think that in the very-long term is very beneficial doing super diets+super training… you’re not going to be on diet and train 3 hours 3 times per week for you whole life right?
The best way to reach a decent to good body, and being healthy is having a train schedule that can be maintained for the whole life (or at least till your 60s) and a balanced diet that will provide everything your body needs, from fats to vitamines, to charbs etc.. which basically means eating a bit of everything without exaggerating any time.
Do as you want but u might find yourself at your 40 to 50s with you back hurting, starting to doing less and less gym and having your muscles slowly becoming hard to lose fat (just look at famous guys with “good looking bodies” at their 60s).
Mario i need a lot of help. I CANT manage to lose weight anymore. I started weight lifting 3 months ago, I was around 190-195 and now I am down to 182-184. I lost 10lbs, but for the last 1.5 months, I have not lost any weight at all. I have been 182lbs for 1.5 months. I have been counting macros, calories, weighing everything, eating high protein, going to the gym 3-4 times a week, doing Intermittent fasting, doing HIIT, and I have been getting stronger in the gym. I dont know if I am losing fat and gaining muscle so my weight is plateau. But I still have belly fat and it seems like my body fat hasnt went down for the last month even though I am doing everything right.
Am I eating too many or too few calories??? I am 24 male 5”9. I tried eating around 2000-2200 for a month but didnt lose any weight, then I tried 1700-1900 cal and I havent lost any weight. I even went up 182 to 184….. I feel like giving up and saying screw it. I am done. Help please. I need to lose this belly fat, it wont go away:/
OMG! I totally have gym anxiety. This is the video I needed. ��
Are there any available workout videos for weight gain? It would really help. Thanks!
G gone the whole iterate to reiterate. Kellerman maxed G a betterment. Imma sell some viscerals.. steven aaay. Distilled water to pick up ions of acidity from your mouth teeth to rinse stench and of keeping a healthy enamel. The alchohol kills too much pro bacteria that reforms regularly. to keep a fight with faithful mandate, bacteria always gets used to medication to need new and stronger cures as the more promulgating. So, just stay rentenses from needing just means u in disorder of the continuation. Do i be of the smallest template of reform or just get a strength of a strain i can’t curw.
Really appreciate you.. you’re all doing great… really a gem
Squat (if there problems => box squats). Chin/Pull Up (if can’t, start with inverted rows => lat pulldowns => banded chin/pull ups). Deadlift (if afraid/have problems => back extensions). Barbell/Dumbell Rows (if there are spine problems => chest supported rows or bodyweight rows). Lunges. Hanging Leg Lifts/Parallel Bar Leg Lifts (start with knee lifts if too difficult). Overhead Press. Push Ups/Dips (can do bench dips 1st / elevated push ups)
ahh god just use a barbell load it up and then you will get tonned in one month. and for deadlifts just use a bar so that you can lift more for the glue development you need heavier weight to many people do not go heavy. also search up bulgeriun split squats
lunge with knee all the way down is not a beginner move and can be quite ‘iffy’!
I’ve lost exactly 30 Lbs in 2 months! The best part is knowing that I did this myself. look at the method I use to lose weight here: http://the2weekdietnow.com/how-to-lose-weight
Tips for working out without a gym all I have is some wieghts my uncle left and a bike
I completed my first week of the XX program. I definitely feel it pushes me but I am not really able to do all the sets in some of the workouts (legs in particular, upper body is usually easier for me). However I am pushing through it, eventually I’ll be able to do them all!
and of course junk food is always bad for you once o was told to limit yourself from foods that are high in carbs,high in fat low in protein,high in sugar even ice cream falls as junk food
your size was exactly like mine when u were not as ripped i was as fat as u lol
I’ve been training for a few years & I still learn new things. Your workout program has been a great benefit to me. With consistency/dedication & trial & error I FINALLY can do body weight dips & pull ups which I have NEVER in my life been able to do. Thank You Sir! I’ve realized that age is just a number. With a positive attitude/proper mindset-being consistent & learning from your mistakes ALL things are possible. I’M LIVING PROOF!!
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..
Sadly just a junior in highschool and just need a workout for a normal teen, also a diet. My diet goes off really bad during school and have lack of motivation of actually doing lifting and dieting. Any tips?
You make amazing and great videos packed with information and research! I like how you add cool tools for us to use in the description! Im Glad RSD Julien recommended this channel 😉 Thanks!
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?
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..
hey joanna…i have a doubt can we eat anything..before we start doing workouts r exercises?
Thank you so much for posting this!! I couldn’t find any DVDs that feature weight tutorials much less weight WORKOUTS so I found this to be quite helpful.Â
Thanks for guiding honestly l am following your strength training exercises.
thank you man
im going ti start my journey to lose weight
i guess that will help me
Thanks Mario. Any advice on how to count calories as accurate as possible when you eating dinners at restaurants?
Love this video. I have arthritic hips so this is perfect. Please don’t ever take this video down. I use it all the time. Thanks
thanks for this. i had a hip replacement and am going stir crazy not being able to exercise. I could put my operated leg up on a chair and get a bit of cardio going so GOOD for my disposition which was getting grumpy and depressed. I enjoyed participating with the participants, feeling and seeing that smile from oxytocin or whatever it is that exercise releases. Thank you.
hi joanna I have a question can I combine strength training and cardio in one workout?
Nice! Just a simple routine but stay consistent and you will definitely see results!
Hey man, I got a question, how do you keep your chest so flat? I see a lot of weight trainers with massive chests that protrude outward like a women’s breast. Do you simply ignore exercises that build the chest?
Why do the videos on the athleanXX website look super outdated like from the 90’s…? But the vids on YouTube look up-to-date? I prefer the videos on YouTube. Any advice or comments?
You are not just a trainer but also a good teacher. Thanks for your video
I’m a beginner and frankly I was expecting an actual demo.
I mean, I think a lot of us are very visually oriented, if we just get “theory” it might go in one ear and out the other. Also as a total beginner I might not know the names of things like leg presses or compound exercises.
EXACTLY what I was looking for. I desperately need to tone up now. OMG thank you so much, this is on my daily to-do list. I walk, run, zumba & now…… lift