– English Lyrics

Lyrics & Translation

[English]

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

[Music]

[Music]

Key Vocabulary

Vocabulary	Meanings
focus /ˈfoʊkəs/ A2	noun - the center of interest or activity verb - to direct one's attention or effort
workout /ˈwɜːrkaʊt/ A1	noun - a session of exercise or practice to improve fitness
flexibility /ˌflɛksəˈbɪlɪti/ B1	noun - the ability to bend easily or adjust to changes
cardiovascular /ˌkɑːrdiəʊˈvæskjʊlər/ B2	adjective - relating to the heart and blood vessels
resistance /rɪˈzɪstəns/ A2	noun - the ability to withstand force or pressure
core /kɔːr/ A2	noun - the central or most important part of something
endurance /ɪnˈdʊrəns/ B1	noun - the ability to withstand hardship or stress
intensity /ɪnˈtɛnsɪti/ B1	noun - the quality of being intense or strong
supplement /ˈsʌpləmənt/ B1	noun - something added to complete or enhance
nutrition /njuːˈtrɪʃən/ B1	noun - the process of providing or obtaining food necessary for health
consistency /kənˈsɪstənsi/ B2	noun - the quality of being consistent or steady
motivation /ˌmoʊtɪˈveɪʃən/ B1	noun - the reason or desire to act or behave in a particular way
discipline /ˈdɪsəplɪn/ B1	noun - the practice of training to obey rules or a code of behavior
progress /ˈprəʊɡres/ A2	noun - forward or onward movement toward a destination
hydrated /ˈhaɪdreɪtɪd/ B1	adjective - having enough water in the body
recovery /rɪˈkʌvəri/ A2	noun - the process of returning to a normal state of health

Key Grammar Structures

• if your focus is weight loss you want to start with a cardio workout

  ➔ Conditional sentence (Type 1)

  ➔ The sentence uses 'if' to express a condition and its result, indicating a likely outcome.

• there are four main training focuses I want to cover

  ➔ Present simple with 'there is/are'

  ➔ 'There are' is used to introduce the existence of something, followed by a plural noun.

• every single workout should include a flexibility training component

  ➔ Emphatic structure with 'every single'

  ➔ 'Every single' is used to emphasize the importance or inclusivity of something.

• you can expect to perform this type of training a few days each week

  ➔ Modal verb 'can' for ability

  ➔ 'Can' is used to express ability or possibility in the future.

• compared to strength training machines, using a cable machine can provide a good challenge

  ➔ Comparative structure with 'compared to'

  ➔ 'Compared to' is used to contrast two things, highlighting differences.

• I recommend working out between 30 minutes to an hour

  ➔ Prepositional phrase 'between...to' for range

  ➔ 'Between...to' is used to indicate a range of time or values.

• make sure you follow it up by drinking plenty of water

  ➔ Imperative sentence with 'make sure'

  ➔ 'Make sure' is used to give strong advice or instructions.

• that's why discipline and consistency is so important

  ➔ Emphasis with 'that's why'

  ➔ 'That's why' is used to explain the reason for something previously mentioned.