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if your focus is weight loss you want to
start with a cardio workout and if your
focus is strength building you'll want
to start with a strength workout hey
everyone Kev the trainer here are you
planning to start going to the gym in
this video I'm going to be going over
everything about the gym so you know
what to expect feel prepared and can
start reaching your fitness goals I'll
explain all the different kinds of gym
equipment you'll see help you build a
workout schedule describe a routine you
should follow and share some other
important tips you need to know as he
starts to make this place a regular part
of your day let's get started training
focuses before we head to the gym I want
to paint a clear picture of what we'll
be training when we get there there are
four main training focuses I want to
cover flexibility training
cardiovascular training resistance
training and core training flexibility
training helps improve your body's range
of motion and muscle's ability to
stretch this training can involve the
use of foam rollers and various types of
stretches every single workout should
include a flexibility training component
usually after a warm-up and right before
the end of a workout cardio training
will raise your heart certain breathing
rates with the goal of improving your
heart decreasing the risk of certain
diseases and building your stamina there
are machines in the gym dedicated to
cardio training you'll want to start
every workout with a five to ten minute
cardio warm-up and on days dedicated to
cardio perform a challenging workout on
one of the machines resistance training
focuses on developing your muscular
strength and endurance from machines to
free weights and more there are many
different ways you can perform
resistance training in the gym to
challenge all of the different muscles
in your body you can expect to perform
this type of training a few days each
week core training involves working out
the muscles that stabilize the trunk of
the body such as the abdominals and back
it's not necessarily just ABS as many
would think you train your core during
strengthening exercises such as back
extensions and oftentimes when you're
performing free weight movements on
certain workout days you can dedicate
time before your cooldown stretching to
focus on core development
gym equipment now that you're familiar
with the different types of training I'm
going to be going over all the different
types of equipment you'll see in the gym
let's go through each one
some cardio machines you'll likely see
in the gym include treadmills
ellipticals and stationary bikes a
treadmill is a machine that features a
walking or running belt designed for
cardio exercise you can adjust the speed
and incline to make the workout more or
less intense walking jogging and running
are great ways to build your cardio
endurance and burn calories in
elliptical machine is used for
performing walking climbing and running
movements without putting any pressure
on your joints you hold on to the
handles and place your feet on the
pedals and move both simultaneously
resistance can be adjusted to change the
intensity of the workout this is a full
body machine and is great for low
impacts cardiovascular exercise a
stationary bike is an indoor exercise
bike that has adjustable resistances to
make the workout more or less
challenging you would simply pedal as
you would a normal bike strength
training machines are a great place for
beginners to start when it comes to
resistance training more so than free
weights or other pieces of equipment
I'll be covering shortly these machines
keep you in a fixed plane of motion so
you're focusing on specific muscle
groups you can easily change the
intensity of the exercise by adjusting
the weight Stacks there are usually
instructions on the machines that
explain how to perform each exercise or
at the very least a diagram with the
muscles being worked out that you can
easily follow
some common upper body strength training
machines include bicep curls
shoulder presses tricep extensions
chest flies slash rear delts
chest presses back extensions
lat pull Downs rows
and ab crunches
some common lower body strength training
machines include seated leg presses calf
extensions
leg curls
and leg extensions
there's usually an area designated for
free weights which include various pairs
of dumbbells barbells and benches free
weights are more advanced than machines
because you're opening yourself up to
more planes of motion so knowledge of
form and technique are more critical I'm
actually working on a video series that
goes over step by step how to perform
exercises using dumbbells so I highly
recommend checking that playlist out
many gyms have cable machines that allow
you to use a handle attachment to
perform various exercises with pulling
or pushing motions some common cable
machine exercises include seated rows
lat pull Downs
and tricep push Downs compared to
strength training machines using a cable
machine can provide a good challenge for
your core Smith machines and power racks
can be an intimidating piece of
equipment because of the heavy weights
that are involved Smith machines as you
see here are easier to operate and more
safe than power racks because of the
fixed barbell position however you're
limited in terms of motion so if you're
more advanced and want more freedom
power racks are preferred the process of
using these pieces of equipment involves
setting up weight plates at both ends of
the barbell and Performing the exercises
which commonly include bench presses
squats and deadlifts some gyms will have
an area designated for more functional
pieces of equipment including bosu balls
medicine balls suspension trainers and
more and I hope to develop a video
series where I explain how to perform
exercises with all these pieces of
equipment usually the gym will have an
open space with mats available this is
an excellent place to work on your
flexibility and core training with
stretches and core exercises so now that
we've gone through training focuses and
oriented you to the different types of
equipment let's put together your
workout schedule workout schedule if
you're really serious about coming to
the gym you should plan to come in often
during the week and if you're watching
this video you may be motivated to come
in every single day that's great but you
do need to take a day or two for
Recovery because that's when your body
is repairing itself and getting stronger
for a serious beginner I would recommend
five days of working out with two rest
days in addition some people like to
focus their workouts on either cardio or
strength whereas others like to
incorporate both if your goal is weight
loss you may want to focus more on
cardio but still incorporate a strength
training regimen and if your focus is on
building strength then you'd want to
incorporate many strength training days
the sample workout schedule I'm about to
show you incorporates a mix of both an
example of balancing cardio and strength
days could look like this
Monday cardio Tuesday full body strength
Wednesday rest Thursday full body
strength Friday cardio Saturday cardio
or full body strength depending on what
you're focusing on Sunday rest in terms
of how long each of these workout
sessions should last
I recommend working out between 30
minutes to an hour with a full hour you
can combine a substantial cardio and
strength training workout together and
in that case I'd recommend splitting
your strength days into upper and lower
body in a schedule like that would look
something like this Monday cardio slash
upper body strength Tuesday cardio slash
lower body strength Wednesday rest
Thursday cardio slash upper body
strength Friday cardio slash lower body
strength Saturday cardio Sunday rest in
here when you combine the two if your
goal is weight loss then I suggest
starting off with cardio if your goal is
building muscle mass then I suggest
starting with string training and then
cardio by having these days planned out
and scheduled you'll have a better idea
of what you'll be doing at the gym and
feel more intentional with each visit
now let's break down how these workouts
should go but before I do that if you're
getting value out of this video be sure
to like And subscribe it motivates me to
keep creating content like this thank
you workout routine your workout routine
starts before you even get to the gym
first off you need to make sure that
you're dressed appropriately for a
workout for everyone I'd recommend
shirts made from breathable material
like cotton or polyester your bottoms
should have an elastic band such as
athletic shorts or sweatpants so you can
obtain a wide range of motion and I also
recommend short socks to give your legs
better breathability in terms of shoes
if you're going to be spending a lot of
time on the treadmill then a pair of
running shoes will work however if
you're going to be doing a lot of
strength training you'll want to shoot
like Nike metcons or Reebok Nanos once
you're all dressed you're almost ready
to go to the gym but you'll also want to
bring with you a water bottle to keep
you hydrated water is so essential when
it comes to working out because you're
losing a lot of fluids from exercise
and you'll need to replace those lost
fluids in order to maintain normal body
functioning and performance
a lot of people actually buy these
gallon water bottles that have markers
so they're inclined to drink regularly
throughout the day I had one and it was
fun to use but now I like to use my
Hydro Flask just because it's a little
more convenient to carry around and for
all the items I mentioned and more I
have links in my description if you want
to check them out and in addition to
water you should also bring a protein
supplement whether that's a shake or a
bar to help you rebuild and repair the
damaged muscle fibers from the workout
finally you'll want to make sure you
have your phone headphones for music and
membership ID if your gym requires it
and after all that now we can finally go
to the gym warm up once you arrive at
the gym and you're ready to work out
start with a 5 to 10 minute warm-up on a
cardio machine this will increase your
body temperature and tell the rest of
your body that you're getting ready for
a workout your muscles will loosen
making it safer to stretch afterwards
for whatever machine you choose here's
an easy warm-up template to follow and
remember you can adjust the intensities
by increasing the speed or incline on a
treadmill or the resistance levels on an
elliptical or bike for a five minute
warm-up do two minutes at an easy
intensity two minutes at a medium
intensity and one minute at an easy
intensity for a 10 minute warm-up do two
minutes at an easy intensity two minutes
at a medium intensity one minute at a
hard intensity two minutes at an easy
intensity two minutes at a medium
intensity and one minute at an easy
intensity stretching after you've
finished your warm-up your muscles are
loosened and your body is ready for a
stretch you can perform stretches in the
area with mats or you could stand off to
the side of the cardio machine you just
worked out on and do some standing
stretches here are some full body
stretches you can do while standing hold
each movement for at least 30 seconds
quad stretch standing hamstring stretch
chest and shoulders stretch bicep
stretch
shoulder stretch tricep stretch once
you've stretched you're ready to begin
your main workout and remember if your
focus is weight loss you want to start
with the cardio workout and if your
focus is strength building you'll want
to start with a strength workout cardio
workout
select the machine of your choice and
get ready to increase that heart rate
similar to the cardio warm-up you should
identify what the different intensities
are for you from easy to medium to hard
and Alternate between the three a sample
cardio workout could be five minutes at
a medium intensity two minutes at a hard
intensity three minutes at an easy
intensity three minutes at a medium
intensity
two minutes at a hard intensity and five
minutes at an easy intensity and you can
add on increments until you reach the
desired workout duration whether that be
a 25 minute workout 30 minute workout or
so on strength workout when your main
workout focuses on strength training
here are some important terminology
repetition or rep is the complete
movement of an exercise a set is a group
of consecutive repetitions rest is the
time taken to recover between sets or
exercises repetition Tempo is the speed
at which a repetition is performed a
good place to start if you're new to
strength training is performing three
sets of 12 Reps for each exercise you
should find a way that you can perform
around 12 reps with with that 12th rep
being a little challenging to complete
between sets you should take around a
minute or less of rest in terms of
repetition tempo for beginners 4 seconds
of eccentric movement two seconds of an
isometric holds and one second of a
concentric movement are ideal and here's
what that looks like
down
I highly recommend using the strength
training machines and progressing to
free weights as you improve on upper
body day use the upper body machines and
lower body day use the lower body
machines for full body strength training
you would incorporate a mix of exercises
from both regions core training after a
workout oftentimes people will finish
off with a burnout targeting the core
this could take place on an exercise mat
in the open area the exercise could be a
minute long plank hold or various
abdominal exercises such as sit-ups and
crunches oftentimes people will perform
a core routine following their cardio or
upper body workouts cool down stretching
in the same open space with the exercise
mats you can do some cool down
stretching this could incorporate some
of the same moves We performed in the
beginning as well as some that you can
perform on the floor such as child pose
and Cobra stretch you should spend a
good five minutes here and once you've
stretched everything you've completed
your workout make sure you follow it up
by drinking plenty of water in your
protein supplement to wrap up this video
I want to share with you three important
tips you should know as you get started
on your fitness journey tip Number One
Nutrition is essential even if you do
Master everything in the gym the results
you're looking for will depend heavily
on what you eat there's so much more we
can cover when it comes to nutrition and
if you want a video on that let me know
in the comments below but here are some
of the high quality foods that you
should include in your diet lean meats
such as chicken breasts and fish complex
carbs such as steel cut oatmeal and
brown rice and colorful fruits and
vegetables what you eat determines how
well you perform so if you're consuming
low quality foods with no nutritional
value you're working against yourself so
make sure your nutrition is in check tip
number two track your progress as you
inch closer and closer towards your
goals you'll be motivated to keep going
while a scale is often used to measure
success there are other ways to see
whether or not what you're doing is
paying off that includes fitting into
your clothes better more energy improve
physical and mental performance better
sleep and higher confidence be mindful
of these things so you can appreciate
the process tip number three be
consistent while motivation is a great
driver for Success it comes and goes
that's why discipline and consistency is
so important follow through all the
steps we've gone over here as best as
you can and make going to the gym a
priority after three weeks of dedicated
hustle it'll become a habit for you and
it'll be that much easier for you to
make this big lifestyle change
so that's all I have for you in this
beginner's guide to the gym let me know
what you think in the comments below be
sure to like And subscribe for more
content like this thanks for watching
and I'll see you in the next one
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