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https://calendly.com/sunnykakulla/coaching-fit-call
(still some spots left)
I wasted my first 3 years when I was going to the gym, I didn’t lose fat, I didn’t gain muscle, and since then, in the last 4 years, I lost 65 pounds and put on muscle, but there were a few times I got injured and was out of the gym, for 2-6 months each. There were 3 big mistakes I made. If you can fix these as soon as possible, then you will lose fat and gain muscle much quicker than I did.
Push-Pull-Leg Split:
https://docs.google.com/spreadsheets/d/1QEiO2a0uVQ8wtzcOBWyZeK0aBLISYvyoY66F9Dpnl8E/edit?gid=1450898541#gid=1450898541
Shoulder Flexibility Exercises:
https://www.youtube.com/watch?v=i4ve0nuXz0M
Mobility Routine:
https://www.youtube.com/watch?v=TSIbzfcnv_8
Warm-Up Routine:
https://www.youtube.com/watch?v=E81GN-3A8XM
The first mistake is inconsistency.
Even with the best gym routine in your world, if you’re not consistent, its not gonna work. Be real with yourself, if you want to get into the gym and make it part of your lifestyle, its gonna demand a bit of sacrifice. Those first weeks, you’re gonna feel sore, its gonna be uncomfortable, and over the next 6 months and beyond, you’ll have to sacrifice some of your free time in order have time to lift. If you’re serious about making the gym part of your lifestyle, then tell yourself that right now, and then my strategy for consistency will work great.
You’ll feel motivated the first week, and you’ll be able to push yourself to do every exercise in the routine. But I want you to take a small step. This might piss off your ego, but that’s how you know its a good idea, when you have the gym routine we’ll go over later, only do half the volume during your first weeks. Either do half the sets per exercise like instead of 4 sets of bicep curls, do 2. Or just do half the exercises, so instead of 2 bicep exercises, just do one of 4 sets. And if you ever don’t feel like going to the gym at all, get yourself to go by telling yourself that you only have to do 1 or 2 exercises, whatever looks the most fun on the routine. This might go against all the hard-core discipline and David goggins mentality of pushing yourself as hard as possible, but I promise if you take this small step during the first couple weeks, you will 5-10x the likelihood you’re still on the routine 6 months from now.
The second flaw was ego, besides your ego that will tell you you’re better than a small step, your ego will come into play through your lifting numbers.
I’ve fallen into this trap many times of wanting to put a higher a number on the lift I’m doing even though I don’t feel like its working my muscle that well. My form isn’t perfect.
If you want to build muscle so that you can lose fat and look better, having a perfect form will get you there faster than having bigger numbers.
You might of heard of progressive overload, where you lift more than you did last time, and you will get bigger. Week 1, you lifted 10 pounds on your bicep curls, week 2, you lift 12.5 pounds, and so your bicep get’s bigger right.
This is a simple way of progressively overloading, more specifically, you want to put more tension on your muscle over time, this can be more weight, but it can also be more. time under tension, so maybe both weeks, you stay at 10 pounds, but week 2, you go slower on your bicep curls.
Or it could be how well you feel the mind muscle connection. How much you’re truly using the muscle group you’re targeting.
If you master your form, you will be able to get the most amount of tension in your muscle. If you move up too quickly and sacrifice your form, your numbers might go up, but you won’t actually build any new muscle.
And the final flaw is injuries. I got tendonitis twice in the last 4 years since I started lifting consistently. The first time was when I had a dumbbell behind my head hitting my triceps, Both were because I didn’t warm up properly, and I was also playing a lot of sports at the same time without recovering enough.
The solution might be really simple and straightfoward, I don’t have a magic tactic here, its to warm-up and to stretch after.
For leg days, you can go on the tread-mille for 10 minutes, nothing intense, and do some dynamic leg stretches,
For other days, try to use the muscle group you’re hitting on a really light weight with more volume. [kU8XhjXo2QU] |