Table of Contents:
how long does it take to see results from working out
Video taken from the channel: Dylan Berg Fitness
LIGHT WEIGHT Training Method For MUSCLE GROWTH! (Top Exercises & Mistakes | Full Tutorial)
Video taken from the channel: Lex Fitness
Training HARD but NO RESULTS Here’s WHY
Video taken from the channel: GAINSBYBRAINS
Weight Lifting for 2.5 Months
Video taken from the channel: Habit Allies
How Long Before You Start Seeing Results Reflections From My Fitness Journey
Video taken from the channel: Mario Tomic
how long to see results from weight lifting
Video taken from the channel: Dylan Berg Fitness
Cardio vs Weights (Fitness Influencers LIE to YOU!)
Video taken from the channel: Shelley Darlington
Weight training results are almost instant, although you may not see the results as quickly as they are happening. It could be up to four weeks before you see an increase in muscle size. If you are trying to lose weight, you should aim for losing about two to three pounds per week.
The key to visible results is working the muscles that respond most quickly to exercise, with heavy weight. The sculpting aid here is “drop setting”: For the second set of most moves, you’ll lift as heavy a weight as you can, but for fewer reps. “Your muscles will fatigue or fail a few times in each set.”.If you’re lifting weights to gain muscle and strength, you need to eat a surplus of calories to aid muscle growth. If you’re using weight training as a way of getting leaner, however, a reduced-calorie diet will speed up fat loss and help you see the results of your training much faster.
In order to get non-sucky weight training results, the progressive overload principle must be in constant and consistent effect. What that means is you must challenge your body to do something it isn’t currently capable of doing. Now, this doesn’t mean you need to go outside and try to pick up a car.
Eating for Fitness Results Your body needs fuel – as in food – to have enough energy to exercise and boost fitness, says Nancy Clark, a registered dietitian and sports nutritionist with a private.Work at a slow, comfortable pace so you start to get fit without straining your body. At least two or three times a week, do strength training. You can use resistance bands, weights, or your own.“Strength training” is one of those blanket terms used for everything from your 20-minute at-home HIIT workouts to the single heavy barbell lifts that Olympian bodybuilders do.
The reason a single.Resistance exercises like weightlifting have an immediate effect on your muscle protein synthesis, according to June 2015 paper in Sports Medicine. You will experience weightlifting results in a few hours, but the size of these increases depends on your current level of fitness. Interestingly, less fit individuals show larger changes.
For Mikaela, her fitness transformation is more than just physical. “It’s one thing to have muscle definition and look fit and lean, but it’s another to feel the overall physical, mental, and emotional health benefits you reap from taking care of your body,” she writes about the benefits she’s gleaned from weight lifting.You don’t have to be in the weight room for 90 minutes a day to see results. For most people, short weight training sessions a couple of times a week are more practical than are extended daily workouts. You can see significant improvement in your strength with just two or three 20or 30-minute weight training sessions a week.To see results in 6 weeks, you need to be consistent with your strength training workouts, working each muscle group at least twice a week using weights that are challenging enough to break down muscle fibers so they can be rebuilt.
You can raise the level of difficulty in your weight training exercises if you want to get great results. One way you can do it is by adding some extra weight to what you lift each day or increase the level of intensity in some of the exercises you are doing each day. With time, you will start getting the kind of gains you need. Work on Your Diet.
Get the ideal breakdown between strength training, cardio, and sweet, sweet rest. A strength-training session should last 45 to 60 minutes, “If you want results, you need.”Variety is the spice of fitness,” says Adam Rosante, celebrity strength and nutrition coach. “One of the surest ways to hit a plateau is to do the same workout over and over.” So how do you structure your weekly workout plan to reduce injury and optimize results? (After all, the CDC’s.
You want to see results, whether that means gains in strength, bigger muscles, or greater endurance. In terms of strength training, you could see a 10% increase in what you can lift each month.
List of related literature:
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from Power Eating-4th Edition | |
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from Laboratory Manual for Exercise Physiology | |
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from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades | |
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from Glute Lab: The Art and Science of Strength and Physique Training | |
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from Science and Development of Muscle Hypertrophy | |
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from Optimal Muscle Training | |
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from Manual of Dietetic Practice | |
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from Glycemic Index Diet For Dummies | |
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from Hypoglycemia For Dummies | |
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from Optimizing Strength Training: Designing Nonlinear Periodization Workouts |
249 comments
….actually cardio is much more functional than weight training Considering that weight training usually uses one muscle group whereas cardio usually requires your whole body to work as well as some kind of flexibility plus it’s great for your cardiovascular health
Thank you for this video. I play video games pretty much everynight. So this was an awesome video to watch because I understand what you’re talking about.
Look I am going to try your way. But am I too late at 65 to start the program your way? Be honest. I have a few weights but you are talking more sense too me
But honestly I prefer a smaller butt but a lean,toned and skinny body(more feminine) than Minaj’s huge butt and a really small abs(that makes you look like a disproportionate hourglass)
Just saying,everyone’s taste is different but saying that cardio is useless when there are people with different appearance goals and the real benefit of cardio,that should be more important than how you look like.
I get that she ls speaking about a specific body appearance but tell people all the aspects,just for general information….️♀️
How lo g does it take you?oh ill faking tell you how long.ive been working out for 5 faking months and i see no freaking body changes.so basicly it takes your 5 years to se a faking result
It don’t take me long. I still got my physic from when I played football when I was in my teens. I’m 37 now and a month of working out hard and it starts to comeback and people notice
New subscriber here, you’re the first I’ve seen who’s honest and pretty informative about all these topics! One doesn’t build his body in weeks! Thank you for your efforts and great videos!
I dont like the gym and i try not to go (cant right now because corona) but i just want to that if i buy weights,and do it at home, could i build muscle effectively?
I am losing alot of weight through just diet (about 50lbs down in 10 months) but i want to gain muscle and shape, and i just dont think i am confident enough to go to the gym when it reopens.
I got the message. I would have really enjoyed this video if there wasn’t so negativity about other youtubers. I hope you focus more on your content which is very helpful
Boy… so many of you are missing the point. So many unkind comments…. she’s absolutely right that weights will change your body in a way that will give you the lookyou’re going for. I did cardio for years and it’s like not doing anything… at least looks wise. I get that it’s nice for your mental health and other reasons but that’s not what she’s talking about. Meditation and walking in the forest is good for your mental health too but she’s talking about making your body look hot essentially… lol
You are AMAZING! Every person, especially women, need to see this video
It’s still so crazy to me how black women used to get ridiculed for having big butts. White women were so proud of their flat butts. Now every white woman & her Me maw are squatting their lives away to have the same butt they body shamed us for. I’m so over it.
Cardio is also good for increasing oxygen intake and carbon dioxide release and this does affect weight loss because fat that is burned is released through your breath. The rest gets released through sweat and urine. This is called…. excretion.
I had laughed soooo hardddd with this video better then with a tv comedian show hahahahahahahhahshshshshshshshshshahshhahhahahagahahahahahaha
I too and learning that it will take years to get my body the way I want it.
TRUTH, thank you. I’ve experienced this. Any thing else wastes time. Great video
Hey bro please hmu, I just turned 18 and I’m really skinny,I want to beef up. I see a bunch people at my school that has like a boulder on there arms and I want that but I don’t know where to start please help
Just recently found the channel, you are very talented! Your videos are amazingly easy to watch. Here’s to 100k next year!
Found this channel recently and I am a subscriber! Can I challenge you to try Jiu-Jitsu for one month? I love love love jiu jitsu and think you would too and it would make for a great video. Keep it up!
Anyone else find this video incredibly condescending and irritating? She genuinly has some great tips and advice but mannnn this was hard to get through.
Brilliant advice for old men like me with dodgy joints, thank you!
i am going to try what u say! i used to do cardio that’s the only thing that made any difference before. but i am too tiered i am 54 now i have to try it different… do i have to have a jim membership for it? or can i do it at home with light weights, or use my own body weight?
I’ve tried to watch your videos but I get so bored every time so I’m clicking off.
I dont have weights or access to a gym, can I still get muscle with floor exercises with body weight and yoga?
Or are weights a nisesasty to muscle and strength gain?
It always should be perfect mix of clean eating and doing cardio with weights. Don’t make it sound like cardio is not that important
Ya, not happening! It will take 2 hours to complete one body part. I would really be impressed if you had done the whole workout, and not just one set per body part. I want to see PROOF, period, because talk is cheap.
I do everything but my diet…I should give up on some foods
Let’s get it
Thank you Sophie ❤
Love the technique! The only thing I’m curious about is how many sets to do each time and how many times a week to work out each body part. Thanks!!
I love how these concepts are thrown around as if they are anything new…….this stuff is decades old
This has been the number 1 mental challenge over the last 10 years always concerned with whether my efforts in the gym were wasted time. I finally buckled down on my nutrition and really am taking this video to heart as I prepare for a lean bulk in the next couple months. Thanks man!
Great tips… thank you very much. You are so beautiful and your body is amazing.
Pretty ignorant video based mostly on appearance, what about your heart’s health?
Wow! Shelley you just enlightened me about this subject cardio versus weight lifting. Thanks.
Wow, not sure what your credentials are but you are speaking as if everyone has the same body type and issues you have, therefore you aren’t speaking to all of us. I am very muscular and I want to slim down…. therefore what youre saying doesn’t apply to me, signing out now…..
This woman is amazing she is putting all my concerns at ease. Dedicated to this channel, it’s a godsend
Really, every time I feel like I can not anymore, I see your videos and my spirits rise❤️
You are so beautiful that I can’t not concentrate enough jajaja love your Info!!!
I used to do a lot of cardio and only saw very small results. I just recently started weight training consistently everyday and it has changed my body. I have built curves that I never knew I could have ❤️ I love it
Actually. After only 2 weeks in the gym i feel stronger and maybe my chest is more like chest not pillow
Better combination than peanutbutter jelly is peanutbutter appelstroop! New addiction of mine
You are hilarious. Very very informative! I’m starting back at the gym tomorrow, over weight but I’ll head to the weights and try it all out.
… because we were raised with seeing our parents (moms) doing it. It’s time to change all of that!
Sorry, butf this video! And kinda you too. “i had a lot of bodyfat” shows us a size S! Half of the worlds population is oberwaigjt =30 kg’s over +/ So YES WE SHOULD AND MUST AND HAVE To do cadioe training to get healthy and to get any form of healthy body, and regain a normal relationship with food. You seen a bit oblivius to the worlds fitness needs. No m
Normal people think they are gonna become a fitnessguro, we just need to run to the bus and walk up stairs without dying from bad condi on the way… Please respond if you have any integrity as a healthguide.
Just subscribed, what a great video and you are funny as hell. I HATE CARDIO!
https://youtu.be/GoQ_Qt2REgQ
This explains explains beautifully why cardio is not the way to lose fat . Check it out
Thank you for being so real. It’s refreshing. The fitness industry is fucked! This disgusting gym selfie culture we’re in really devalues real health and fitness. People are more concerned with what they look like, then their health. Fitness is not about superficiality, it’s about self love.
I could not have watched this at a better time! I needed this!!!
Once again making excuses for being lazy. To squat just buy squat shoes ffs. Honestly you are maybe to worst person on youtube making videos about progression. Get EDUCATED about fitness BEFORE making videos ffs.
This is too much nonsense talking at the beginning… Couldn’t mke it till the end!
Hi Shelly! Do you recommend doing any sort of cardio through the week included in strength training? If so, what do you do and for how long? Thanks!
Give it 6months to a year,when you rush you can hurt yourself bad. Take it slow,and the fast way… eat boiled eggs and workout in a slow and robotic way. And youll see it.
Ha ha ha! How old are you now it took years to look like you!
It will take time to see “BIG RESULTS”
The internal change of mind, body, and energy are instant….
The body will follow…
i am skinny..my expectation is not six..i want just gain same weight….how much time it take
This channel for me cause my shoulders hurt on any exercise. Pinch in middle of my front and side delts. Even pinchs when i do tricep pulldown. Elbows knees lol only 36 been at it for 18 years.
I have same body shape like you (your old time I mean ) skinny with fat belly. Kinda frustrated…
I highly disagree the burpee won’t shape your body. resistance exercises of that type are great for shaping
The scale and the mirror don’t lie. Keep track of both. Observe you’re body closely and check the scale every week before eating.
Is it ok that a train glutes 2 days in a row or should I do every other day cause I train glutes 4 times a week
How do Triathletes look so good then? I dont get it, oh wait Cardio, thats right
Dude If you do some 5 minute or 10 minute workouts it would surely make your channel grow
There is this idea that fitness is going to somehow renew you. I feel my muscles being bigger to the touch, but when I look in the mirror, I see the same chick that I saw 6 months ago. I know I push myself as hard as I can 4-6 days a week and it still seems pointless to me. I know that my expectations are unrealistic, but I can’t always help being disappointed. I don’t really feel motivated to keep going, yet I have one and only one reason not to quit, and that is no matter how far my goals feel, how my habits might never get me there, I know that giving up the good habits definitely won’t. I realize that by continuing, I don’t have anything to lose, but with not continuing, I would lose the possibility.
Me: Dad I’m 14 years old can I workout
Dad: No unless ur 18 u can
4 years later
Me:dad yes finally I can
Dad: No unless ur old enough to
What’s messing with me is that I quit drinking alcohol a month ago and I’m gaining weight. Not giving up but I have to say it’s discouraging
I mean, i know that my workouts work when on the next day i cant move lol
Hi! Im ur big fan i subed ur chanell! I LIKE EVERY UR VIDEO, BUT CAN YOU SHOW SOME WORKOUTS TOO? ( FOR ARMS, LEGS AND CHEST NOT JUST TALKIN?
i have a question mario, i don’t have very much time. i’m thinking of training one muscle per training session, three times a week, so 2 week for a full bodytraining, if if take the muscle to failler in every exercise, will i see muscle growth or not, will i grow the same but slower or not?
Thanks bro I was about to quit I’m barely in 1 month in a half! Won’t give up!
Thanks Mario, that was awesome! Here comes the grind!
My weight training is cardio. Gets my heart pumping. I get what’s she’s saying. And muscle will help you lose weight more and you’ll burn even while your resting the rest of the day. I actually do 30 mins cardio, 30 min weight training.
Frm all the videos I saw befr… I got the perfect answer from here …
I bench 255lbs yesterday after not hitting a PR and lifting the same weights for 6 months. It does take time, purposeful selection of exercise, and using all the rep ranges, not just your favorite ones.
Man everything you say is so right, new subscriber!
just one thing i hope you can help me, i started going to the gym like 2 and half months my arm increased like 1.5 cm and increased 3 kilos and have ligting more, i really like going to the gym but i just think that im not progressing right, hope is just like you say very
slow progress
i am 1.71 and weight 58 kilos( 15 years), i am skinny that cant gain weight easy, but i have gbeen gaining weight since i started the diet and stuff
Is everything right?
I love seeing more of your personality come out in this video!! Love you lots, keep it up Sophie!!
I dont know for other people but every time I stop training for a longer period and them get back into bodybuilding I see results in a month or two, but little result mostly in shoulders and pecs, maybe just my genetics.
Man such a great video. Every time you say “surrender” I see a rogue stunt me for 4 sec . I’d like to watch a video about your opinion to get muscle for the 30+ ppl. Does it change a lot the process compared to “young” ppl. See you on shadowlands
keep a diary and take photos i’ve only started with yoga on day 36 ago and there has been progress.
I’ve been exercising since May and I haven’t noticed any change I’m so disheartened.
I felt wierd wen i would stand and feel my lats on the inside of my arms
Real talk this video helped me not give up. Working out hard and not seeing the results I want can be difficult
Thanks for the advice. I’m 63 and going to give this a try for the next 4 weeks. Why do you youngsters like to cover up all your hard work with ink? Makes it tougher to see any cuts.
Sophie you are one of the most beautiful women I have ever seen love from Michael in Australia
Thank you for this. I needed it. I now know the best approach is to totally forget the reason why I started gaining, just do it. I’ll put my expectations away and get to work, and look in the mirror one year from now!
Great stuff! Protecting your joints is crucial if you want freedom from pain in your older years.
Very Informative, Helpful and Motivating! Appreciate it! ❤
I’m in my mid 40’s and started gym a couple months ago…It’s more important to me that i’m still going to the gym in my mid 50’s and mid 60, and mid 70’s than how quickly i look ripped….It’s a lifestyle.
I’m 15, and about 5’5 or 5’6. I’m on the skinny side. And it kind of sucks so I’m starting to work out today.
Great content. I find at my age (71) this is far better for me than throwing around heavy weights.
3 month to see first results
6 month for people to notice
1 year for obvious changes
3-7 years to reach your genetic limit
Excellent! I heard about TUT training from a medical video. The doctor recommended it for improving/curing insulin resistance/diabetes. I can never get that burn when working my biceps but this worked with a pair of 6kg plastic toy dumbbells.
So youre saying all those push ups/burpees that I have done have been a waste of time?
Even 45-205 bench gains is setting up crazy expectations. 205-275 probably is like 2 more years 275-315 another 2 yrs
…infants have cellulite. You cant help having it. Got a baby girl? Odds are she has a dimply butt. We’re built to make and feed babies that requires fat. Cellulite is for fat storage. That’s just how it is. Women are built to hold fat. Losing fat and weight is aided by lean muscle. Men biologically have more lean muscle. Lean muscle burns fat. That’s why men hardly have to change their routine to radically drop weight. Women have less lean muscle. We’re made to store fat. Hence it’s harder to lose it. I’ve done strictly weights and toning to lose weight it doesn’t work on its own. I’ve 1000% seen more results by combining cardio, toning/strength, and nutrition.
What tips would you give to night shift workers about the lack of sleep
2 months already…but i cant see any change..what i suppose to do
Yeeeeeeah I will stick with cardio. I like looking petite and toned and don’t want to look like a muscle man lol! ❤
Really appreciate the unbiased views in your video’s Mario. Learning a lot, especially that you can’t out train a bad diet….Dropped my body fat % from 18 to 14.9 in 5 weeks.
Thanks for the help
I have been doing gym for one month and can’t do single pull up what should I do sir
Thanks for the encouragement. Im just a couple of months into my journey and have seen only very small results
Yet another killer straight talk video. Thanks, man. It’s good to see you back up and posting.
Might be the last time I’m first… this channel will be blowing up soon!
I’ve been going for about 4-5 months now and I noticed that my chest is getting closer and my arms have gotten bigger. So many people have told me I look thinner and they tell me my arms are big and some of my t shirts barely fit me that just fit me right beforehand. That’s how I noticed. I feel more confident about taking my shirt off now. I used to never take my shirt off. I know I won’t see the results I truly want until the about a year since I started. But that’s my goal. 6-9-12 months should do it for me. But don’t give up. That’s the most important thing. Be consistent.
Great video brotha…u definetly helped me change my perspective
I want to marry you and go to the gym every day. This is such great instruction.
I have no muscle and no fat in probably 5% muscle mass and I’m 165 lb and 6ft 5in I started working out after a week I noticed that my general way of life is better. I sleep easier and feel better in general but I still see no progress but I already told myself I’m not stopping so here’s to my 6 month program.
Goddamn 45 lbs bar only six times ok I don’t feel so bad for starting out with a plate on each side lol you must be an ectomorph lol jk bro… he is right tho shit takes time I feel like it takes two years (natty) to see the big difference in the mirror good vid man yeah u gotta celebrate the journeys each time I put up add more weight consistently with good form makes me pumped man
I Look at it like this. They say 2 hard years of training hard and you can be in the best shape of your life. Now you may say ” 2 years!? Fuck that i want this shit in 6 months!”. Its not happening. Now instead of saying fuck it entirely, just remember those 2 years will go by ragardless of what you do. Whether you go back to eating shit or you go back to being average. And when that day comes your either gonna be where u wanted to be or still be stuck where you were to begin with. You owe it to yourself resemble these guys. You just have to find a spark of motivation that gets you in the gym everyday. mine was a breakup. i went from 202 lbs to 169. In 4 months. one day at a time. i did 30 day result updates and noticed the differences. The reason i keep going is because i see results! Even when i dont see results i tell myself you got this far keep going. One day i will be in the best shape of my life and i will be glad i went through all the blood sweat and tears i am now to get there.
I never cared about body building I like martial arts but I cant train either one because of injured legs already for five years. I do calistenics but I get disapointed cause I want to train much harder… but I love the wow coment I bet a beer you got that from Max, its ok I also use it to wok harder:)
What the hell are you talking about “muscle doesn’t just go to your arms or chest but throughout the whole body” that’s completely false. FAT LOSS doesn’t just come from one area, but the muscle gained directly correlates with the muscle worked. If you only work your chest, your back, arms, legs aren’t going to develop.
Try to give a small message is better no one wants to watch 11 min vid. u will get more views as well
no lie, when u read the description and it says how it’ll take years…. kinda discourages from even trying. well speaking for me of course, I don’t know about anyone else.
Very informational.. always look forward to your videos! BTW.. try a peanut butter and jelly!!
Well that had zero (0) information. Still too over 10 minutes, congrats.
You said many true things but i liked the most the one with the clothes and with the shoulder width i have been training for around 1 year and the t-shirts from last year doesn’t fit me anymore THANKS, IT REALLY TAKES TIME BUT IT WORTH IT
I lost 12lb in 2 months. is that good or too slow. 199lb to 187lb.
How hypocritical can you be? you talk about all of these other people and the fitness industry just wanting to take money and then try to sell your own book. Lol
It’s 2020 and I just started
See you guys in 6 months
Turn this blue for motivation and support
Update: it has been 4 month and now it’s month of ramadan and I’m fasting so I’m not doing any workouts;so far I have a two pack with most of lower fat burned,I’ma say this workout is pretty helpful and keep doing them daily good luck I did it so you guys can do it too
Well cardio is short for cardiovascular I’m sure so it helps internally and I’m pretty sure burns fat right that’s why most people that are obsessive with cardio or skin and bones
The comparison between videogames (mmo-gdr) and the grinding on the gym is awesome! I too was thinking about that sometime ago. Thanks for the work you’re doing. Really a great and in particular true inspiration 😉
Very distracting that old machine noise crack and the jeans who goes to the gym.with jeans grrrr
the best thing about Lex is that his whole video is informative and on topic, and doesn’t just turn into a mindless vlog, with 30 seconds of valuable content. the whole thing is good!
Elbow tendonitis for me. I will start training this way starting now. I did something like this 20 years ago to get a rock hard body. Thanks for the video. At 53, I have not reached the best me. More later.
Hi Lex
What are your thoughts about the book “Body by Science” by Doug McGuff which essentially explains how 12 minutes of slow intense resistance training once a week is good for older guys?
Thanks
If I’m working out from home without equipments,, I’m I supposed to workout everyday??
You are not going to gain visible amount of muscle in 2-3 months of training. It takes years of hardworking + right diet. Using roids can make it several times fasters but at risk of your health. It is never ending journey of lifting for muscles. It takes so long to build up the muscle but it is depressing how fast it goes away once you stop working out.:(
Unless you are one of those few born with special gene and body, it is just a losing war for rest of us normal ppls without roids use.:(
I actually really liked that you said surploo! I thought it was really cute! ❤️
Uncanny description of the reality of fat loss here. You need to be happy inside with minimal stressors.
What graph app were u using? I would love to use it for my run time. Also I would love to see an update on your run time
I grew my gluttes and got some toning happening in body cause I workout with 50 lbs weight. I am on a workout plan for 56 days. I also take maca root and creatine.
Incredible idea place an air supply on your head and use a weight belt if needed then enter the deep end of a pool and ounce on the bottom start a routine. Body movements with in a fluid make muscles differently. Jumping jacks punches kicks even just breathing within a fluid and your going to make your body blast through the level your body has acclimated to from doing the same things over and over again. Your going to be very sore even after the first time doing a fluid environment work out.
I wished you gave weight examples what you were doing.Without weight examples I am not sure what “light weight” mean
10lb triceps? on 190lb man? 20? 30? not sure…
Start training legs and the systemic changes will be much greater. I recommend a program called Greyskull LP. There’s a variant called Phrak’s Greyskull LP that is simple and easy to find. Also, this attitude of only doing things you enjoy in the moment is going to be a real hindrance. That’s not a permanent personality trait and you don’t have to accept it as one. The mental lessons learned from doing something hard for a desired long term gain is probably more valuable than the physical improvements of lifting. Check out an article called “The Iron” by Henry Rollins, you might find it interesting.
excellent video. It’s always interesting for me whose problem is being too heavy to watch someone who has the opposite problem. good luck!
Hey Sophia
Loved the video it was amazing
You were wonderful as always
How long until i see results if i am eating on a -300 calorie deficit(1700 calories) everyday and on sundays i do a cheat day with like calorie restriction until 3000, I am 65 KG and like 13%14% bodyfat
I do Zumba for cardio to help my heart and breathing. I do crunches, dumbbells, push ups, stretches to tone my body. I do plan to get more into weight training once I visit my chiropractor.
If your a man and your not getting the results your won’t you probably won’t ever it’s all about genetics if your a woman your fine as long as your skinny your fit
What people seem to forget is that results are not important. What is important is that you work out. Work out just to work out. Nothing else.
I think thats a lot of improvement after 2,5 months and its clearly visible that you gained strenght.
Nice one
qqwhy do you have a blanket behind like Osama bin ladenI’ve been going for a month my goal is to turn my fat into muscle and I’m seeing no difference yet I go 4 days a week it’s depressing also since I barely did cardio I put on weight but I’m not sure if that’s from lifting or extra calories
Cardio may not be good for body shape, but necessary for overall health. It pumps blood, moves around toxins and gas that may be stuck in places. It gives so much energy and makes you feel happy through the week. I hate cardio, but noticed this huge change in quality of life when doing it a few times a week, besides weights. Balance is the key in life.
Heavy weight with good technique do not cause joint pain.Too much single joint movement do.
When you said “surplus” in your previous video and didn’t pronounce the “s”, I thought it sounded cute, kinda ‘French’
I have been on a Diet for 2 months now and not seeing result frustrating me but your video helped a lot!! thank you ❤️❤️
Only skinny people have problems seeing results thick people get easy results
Great video… I’m pressed off.. Been training all my life but lately i stopped 90 percent of carbohydrates… I’ve increased in strength and resistance but don’t understand why my muscles look smaller and flabby…. Aaaargh… Any tips?
I love how you explain that diet is an important source to your workout routine. So many people don’t understand this and I once never thought I needed proper eating habits. I stopped working out for a year and recently got back into it but started off cleaning my diet up and then proceeded to weight training and cardio. I can say I see a major different in how long I can last in the gym and the actually results in my body. It’s crazy. Diet is a big thingz
If you eat enough protein, count calories, and exercise will you get results even if you don’t count the macros for carbs and fat????? For me it’s so hard to do all of them that’s why.
GET THIS GIRL A DAMN PBJ SANDWICH love you girl, great content! ♡♡
I’m sorry. Once you said that you’ve never had peanut butter and jelly I couldn’t focus on the rest of the video. Why? For the love of God. Why? Please have a peanut butter and jelly sandwich!!
Nice video bro, but how many sets to perform,only 1 or more?
Such an informative video! I also love your personality showed more in this ☺️
Any way to do the legs and lat pull down without the over leg bars? Have home free wt with cable you add wt to.
your videos are amazing, Im on my way to becoming a certified coach and you have inspired me so much in my process. so grateful for you Sophie! thanks for the videos
Thanks for the really honest video. These are hard to come by. Keep it up and thanks.
I have a question please. I am trying to gain muscle but how can I know that the extra calories I consume will help build my muscle and not fat.
bad camera man.
can’t even see his toes when he’s talking about his toes position 2:25
There is a face in the back of him in the ceiling by the white object in ceiling
Lovely video❤️I would like to see video about How to calculate my calories and macros in your next TUESDAY video(just a tip).
Btw. You’re my Big inspiration❤️keep going
Very, very smart guy. Love it. Joint and tendons saving exercises are always perfect.
Thanks! Bravo, you answer my concerns about cardio, i was very confused, thanks for the video is perfect and to the point. You gained a new admirer, keep going and pay no attention to those losers.
Really good video… Obviously the only people hating on this video are people who work out with zero pain -if you’re an athlete, everyone experiences pain at some point in their journey-adapting to what your body is telling you is a necessity
Nice video, i was afraid that this video will be repetitive since a lot of people made similar video. But i defo learned news things. You forgot to mention oil. Many people undermine their use of oil which can be very bad because at the end of the day, oil is fat! Thank you for this video
You are so inspiring, you really know what you are talking about…LOVE IT!!!
Love. Love. Love your channel. I just started to really focus on working out and working hard to align my nutrition. Your videos are the motivation I was looking for and they help me so so much. Thank you!
Nah girl if you are trying to lose weight then only cardio can help you!!
Started my weight loss journey 16 days ago… doing 50 burpees addding 10+ every week wish me luck
Thankyou so much ive been doing this every day for 4 months and i see alot of results!!
Shelley you’re amazing! I get what you’re trying to say! On that note, I’m gonna go do one of your amazing butt and hamstring lifting workouts! ❤️
Hi there! Have you heard of creatine supplement. Go for this if you want an athlete body. This supplement brings the most out of your work out.Get yours http://www.lnk123.com/SH10ar now. Love your video.
This is absolute gold…. i’m recovering from a bout of tennis elbow so I’ve been stuck with light and slow (and focusing on eccentric) for months but it’s been a revelation… i’ve corrected all sorts of problems in my form (that i never even knew i had) and i really feel like i’m in control of the weights now rather than like you said, shifting weights from A to B which is what i was definitely doing before. I would also 100% recommend anyone starting out training to do light and slow for months until they learn the correct form and know which muscles to focus their mind on as I’ve found that to be a fundamental part of lifting.
Hi Sophie, if you’re trying to lose weight what percentage of carbs, fats and proteins should you eat??
Well said TRUTH SPOKEN HERE YOU ARE REAL AS REAL GETS LOVE IT!
Love your videos! You seem so sweet keep up the good work
I just love those exercises, will be trying them tomorrow if my gym is open and keep you posted. Thank you very much sir and have a wonderful day.
Excellent advice very impressive!
How many would you do on arm day
Two exercises for biceps and two for triceps?
Gym is gorgeous! First time I’ve seen such a beauty ))) thanks for information!
Thank you very much for this highly useful video! God Bless you sir, and Merry Christmas!
I noticed visceral fat drops more than subcut fat sometimes. Visceral fat is part of the loss.
Hey Shelly, I used to be this person who goes on surfing and surfing in internet for THE PERFECT workout to do. Like, I was never satisfied with anything! It’s not like I tried out everything and failed terribly. I did find some workouts promising, but as soon as I take a small gap, I see myself gaining back what I died to lose. I’m not a cardio or HIIT person and even the thought of doing it would make me sleep more I was always fond of dumbbells and body weight exercises, but was under this impression that if it’s to lean up, then its gotta be HIIT and SOME strenght training, that itself not more than 2 times a week. God! I was such a stupid! I would try for weeks only to find myself fail and drop the effort! But with this, I literally felt like someone was speaking my language in this land of multiple languages. The first YouTube channel that made me unsubscribe all the other fitness channels I subscribed over the time. You are a badass Thank you so much for your funny way of explaining things, which I NEVER skippes. I’m on my challenge to shed weight and sculpt my body only with your workouts and let’s see how its gonna go with me. Hopefully I may make this, my life long routine. Keep going, growing and glowing girl.
I thought this video was going to be another juice boy grass eating vid. Great content. Iv learnt something and i have been in gyms for over 20 years. Cheers man.
For some reason it’s not considered cool to be sensible and promote injury prevention like this. This video will help many around the world, well done Lex
Went to say process the right way and stopped yourself so you could say it like a super genius. Loser lmao
I’m absolutely LOVING your videos! That beginning with those cardio machines was so funny!:D By the way, I do cardio in the form of shor brisk walks or a jog sometimes just because it clears my head and I love spending time in nature… I would never walk on treadmill in a gym.:D
ok wow, reading the comments below is like turning on the news channel (any of them) currently. the point of this vid was/is strength training and sculpting body parts. if you do cardio then good for you and move on. if it helps you then good for you and move on. the thing about “fitness gurus” “influencers” (wow that is a real thing now, smh) “”””experts”””” (insert serious hand gestures and air quotes on that one) is that in the fitness arena everyone who’s been in the “fitness” (again with the quotes) business i.e. working out, competing, etc feels that they can tell you what’s best for you. guess what….THEY CAN’T. only you and your physician can!!! so there ya go. go spout off somewhere else and leave the lady alone with your “OMG she actually said that about cardio (insert dramatic inhale and a crap ton of more chaotic hand gestures and air quotes!) Shelley, I like your channel:) it’s made me laugh and i’ve subscribed because i like your approach and your style. wish i could hire you as a trainer. keep up the good work:)
omg, seriously people, its your body only you can determine what’s best for you.
Excellent work out.. i have been gymming for many years.. first time i come across a meaningful workout video…
I’m 6ft 1 and 79kg, I’m skinny fat. I’ve been training for almost a month. I’ve seen results on my arms chest. However I still have the skinny fat belly. What should I do?
I did time under tension training (tut) training for a months. All my exercises were tut and I built so much muscle
Preach! This is pure logic. Thank you for clearing the air. This video is EVERYTHING.
Yes… Always trust the path that you’re walking to.
Even if you know it will take quite some time to reach there. Because eventually it will be all worth it!
Dude. I just came across your channel. Holy crap you are an inspirational BEAST
Girl, I abs love you! You’re smart, funny, natural, genuine and also gorgeous! Thank you for this channel!
Thanks Lex, this is great info. At 69, I find myself going lighter with higher reps just to maintain what I have. If this system will help me grow a little, that would be great. You’re the MAN!
Is he standing or sitting during the shoulders? Also what does ribs down mean?
Sounds alot like burn outs to me your tiring out your muscles tearing them down but also stretching them ive been wrong before though
Couldn’t believe you are 5 ft 1 and a half. You look like you are about 5 ft 4. Idk. You are gorgeous!
Everyone commenting bad stuff, pls go 3:04 again. She isn’t saying cardio isn’t good for you. She’s just focusing on building “strong curves” and toning. Learn how to listen, yo
A shirt used to fit me loose and 2 weeks later it fit me tight…turns out the laundry lady dried it on high heat
This was really great advice to hear. Like you say I’ve heard from certain places that I should see big gains after a few months and after working out for two months increasing at a good pace I’m not seeing too much change and was starting to wonder if it was working. The good thing is I can already see that things are changing in my physique so I know that I should continue doing what I’m doing. Clothes are a great indicator and they already look better on me. Thanks for this video.
I have always been told that I’m order to build muscle you need to lose the excess fat, especially if you’re wanting to build abs. So I don’t agree with this video. I do agree that in order to sculpt your body you need to lift weights but as far as losing weight, cardio will do it and lifting weights can help to an extent too.
Weight 74.7kg.
I went from 20% bodyfat to 15.2% and from 57kg muscle mass to 59.4kg in one month. Just turned 16 yrs, but Idk if i can Gain muscle faster?
I just love this channel!! You never disappoint and I really like your personality and editing style, keep it up and I’ll be waiting for following videos!
The problem I find with these slow movements is that I get bored very quickly
Great content. I have trained with TuT techniques for years and have never suffered an injury but consistently gained muscle mass.
I totally agree with your theory butt leg raises or I’m sorry leg extensions that exercise is a big No-No everybody knows that and it has been for about 20 years
I’ll give you an exercise get a spade and dig a big hole.its the hardest thing you can do.killer
I have been very lean since my childhood. I am 22 and weight just 50kgs. How long will it take me to gain muscle. I have been doing workouts daily
It takes year guys Ive been training hard for a year and a half and Im just getting out of medium t shirts I physically look good but not near big enough like I want to be I know it sucks being small but it takes time my cousin has been lifting since he was 14 now 29 he is hughe now but it took him over ten years guys
So you’re saying that we can change apparance in 6months?
But following the 20pounds a year. That would be 10pounds in 6months, only 5kg, and the shirt would be small?
I was always skinny, and when I was 73kg at 6ft, the shirts were somewhat ok… I was athletic. Then I was 58kg, and look like shit and gained fat, just a little bit, enough to cover my abs and enough for me to not be able to take the fat down with my hand.
Hmmm.
In 6months you can see good results, in 12months some more.
But for me 1-2years is short. 85kg for me would be perfect, my own prefference. That is like I don’t know 20kg of muscle from where I’m now, or less.
So even just 10kg would be good. But 10kg is a lot actually.
I suppose after just a year to 2 years you can look a lot better.
GIRL! Get yourself a PB&J sandwich! LOL! You have been missing out:)
I’ve been doing intense workouts for 1 week for wrestling and I’m so sad I haven’t lost a bit of belly fat even though I know it takes like 2 months to change
Thanks alot for the info.. I will be using methods in the gym now, cause I’m 50th year old but in go shape, but not try to damage my joints in my workouts either…
Updated 30/6/19
Been doing this now for just over three months. I’ve pretty much doubled the weight I can do in every exercise. At the start of the process I had a body composition printout done by my gym. I’ve recently had another one done and have dropped my body fat by 20%. Nothing massive to report on new muscle but, as stated above, I’m getting much more from existing muscle.
Cheers Lex. I’ll be sticking with this for at least another six months.
March 19
Tried it for the first time today. Thought I was pretty fit but time under tension soon highlighted my deficiency. Embarrassed by how light a weight I had to use. Certainly felt my muscles both whilst I was doing the exercises and afterwards.
Thanks
Bob
Tried this today it was very good really challenging I am 68 but quite fit for my age
Any tips for my age group would be appreciated keep up the good work and thanks!!!
Just passing by ur video and found out very straight forward infos.. thank you much mate. Keep it up and i see u really enjoy doing this
Great advise, for older person who wants to continue working out, and good way for warming up the muscles and joints. Prevention is the key.
Hahahahaha Sophie your self roast on surplus made me laugh so much
Dear Shelley!!! Thank you so much for your great sense of humor! Loved it! Loved it! ☺️☀️
I’ve been working out for 2-3 months. And have seen basic results. My mom commented that my shoulders look broader. I see new veins and little muscles in my shoulders. And my chest is more solid. Biceps are slightly larger and strange crease forming down my bicep peak. And yea. I guess I’ll see what I look like in 1 year. +=
Great advice.Most common ingury I see is tendonitis.Myself included.I am incorporating these exercises TODAY. 59 and still lifting.✌from Canada
……lift the positive in 10 secs,lower in 10 secs…aim for 90 to 120 secs on lower body and 60 to 70 on upper body,no fuss
I LOVE THIS VIDEO AND I LOVE THE WAY YOU GIVE SO MUCH INFORMATION ❤️ *subscribed*
Great video man new subscriber great point on anatomy control and will def be stealing this timing/reps sequence! Keep it up UK athlean!
If Korn doesn’t make me a roadie I will go on a Rampage with my Rooster haircut and eat every Taylor Swift poster I find in 10-I-See and I’m HUNGRY!!!!!!!!
I love your channel! I follow you on IG but I didn’t know you had a YT channel too. I’m definitely subscribed! BTW, PB and Jelly is my favorite thing to eat! You should try it.:)
I hate when you don’t make any progress but you workout hard
Lol, I’m working my ass off for 2 years now (literally I do every last rep with red head, screaming, possible faliure), I started with 50kg bench, and still couldn’t reach 90 kg for a single rep:’D. (Although I’m only 65 kg so I’m not saying 77,5kg is that bad for me, but still…) But I think I’m patient enough. Keep doing it, no matter what. 😉
Thank you, Mario! I needed to hear that today! Very encouraging…
Nice to repattern wrong tehnics, but not for muscle growth imo. Shifting is a common newbie-problem connected with ambition to increase weights and low link between muscles and brain(to envolve a massive part of muscle fibers).
Great video, Sophie. I am 13 weeks into my health/fitness journey, and I find your videos enjoyable, empowering, and very informative. Thank you for your great content!
This video is amazing and very different, great job keep it up
I have stopped weight lifting due to joint pain so I’m going to try this and see what happens. Definitely want to use as light weight as possible.
Cardio is healthy for your body regardless. I tested the theory, I ate clean for 60 days along with strictly cardio and lots of it. I lost like 60 lbs and it was the first time I had a flat tummy in my life. But I also lost all the fat in my booty and my boobs. Cardio will make you shred fat but it’ll take away from the sculpted and toned look if that’s what you’re going for. I still find it hard to balance cardio and weights.
Bless you, it must be hard to give advice and not offend snowflakes at the same time
I’m 14 started running 2-4 miles 4-5 days a week recently got 6 pick with ab workout got muscle growth keep going strong! Good luck guys
Impeccable quality of advice in this video dude. Was just wondering if there was a version you could upload pertaining to at home Workouts? I would appreciate that immensely. Keep on the grind brother. Great work.
Im in my early 60’s and have had back surgery. I do love to weight train a little if im careful. Lighter weights suit me and i still have not bad muscle tone.
You’d lowkey make a dope ass Vikings character, keep up the good work bruv almost at 500k.
When I first started working out years ago, I didn’t really know how to train in order to get optimal results. & that is exactly why I made this video!! If you can relate to ‘training hard but not seeing the results’ then I hope that this video will help you out!☺️
I have a question, is milk a good way to burn fat and gain mussle?
Cardio burns calories; calories burns fat. So, when you lift; toning muscles, you won’t have fat jiggle on top of of the muscles..
Found my way back to the channel, dope content man, really the best advice crisp and clear explanation, looking forward to other videos
Weights, bulk beast massive metabolism bulk-af just improve the diet to cut.
Lol OBVIOUSLY weights are better than cardio but that doesn’t mean cardio doesn’t do anything…Cardio burns OVERALL FAT…so for someone like me who just wants to lose my belly fat that is very effective…weights are for people who are already shredded and now want to get some abs..lol don’t be naive.
Hi Lex, I have a few questions. Please educate me on these. I’ll be really thankful:
1) In working sets, should we ramp up weights in every set or should we keep the same? Also, if we are using the same weight how our reps target should be, should we try to achieve the same number of reps in every set? I’ve heard people saying using the same weight every working set doesn’t count.
2) After how many weeks should we change our splits and exercises?
3) I’ve heard people saying, for cutting do 15-16 reps. Is this correct and what should optimal rep range for cutting and bulking?
Thank a lot for reading my comment
Do you have a supplement video on what you take? Trying out creatine. Curious how many women athletes use it.
Great vid man. I just started my weight lifting journey 2 months ago. I notice very small gains when I flex my arms and my chest is starting to harden. I don’t see any other results. However, I do notice that I can do 3 sets of 5 pull ups. I remember I couldn’t even do one pull up 2 months ago. Glad you stressed the importance of patience and embracing the journey. Great vid man.
20 sec (5 up, 5 hold up, 5 down, 5 down hold) x 8 reps is 2 min 40sec plus 12 more reps so let’s say 3 min tut. Isn’t 45-60 sec the avg tut per set the best? This is 3x as much….
Belive it or not… I’ve just started my journey wish me luck:)