Beginner's Fitness Advice

@sekou can help!

I would say to check out the YouTube channels: "Michael Kory", "PhysiquesOfGreatness" & "Big Brandon Carter". Those are great starts.

 

Step 1 is deciding to show up! Gotta get urself INTO the gym.

 

Look into a program. Whatever you do you need to be consistent for at least 6 weeks.

I suggest looking into the Stronglifts 5x5 program. It's simple, basic, and effective. I used it for 6 months. Put on muscle and lost fat without really having to think about it.

You can also browse programs at Muscleandstrength.com I also did a few of those buy Stronglifts laid my foundation.

 

You can even just start a walking program. Begin with cardio then get to weights. Make sure you do weight lifting because it accelerates the fat burning process! Better than doing cardio alone. But no matter what, get moving! It doesn't have to be gym. You can walk, run, swim, dance, it just doesn't matter. Get moving and also watch what you eat.

A huge part of the fitness process is finding your why. If it is to impress a boy or to just be a THOT on IG, that motivation will not stand the test of time. My motivation was to reinvent myself after a dark season in my life. That pushed me and I worked my @$$ off. I am 5'11" and was 220 in January 2015. By mid-May 2015, I was 187! I did weights and cardio with a personal trainer's help. I negotiated the hourly rate from $60/hr to $30/hr. You can always negotiate! I am now fluctuating between 181 and 185 pounds in graduate school so I am fine with that. My main goal now is to keep my weight down and keep my lean muscle gains. After graduate school if that is when my six pack comes, I'm good with that!

YOU CAN DO IT! it is up to YOU! Find your why!

 

3 times a week (M, W, & F) for no more than an hour doing weights (with high intensity interval training sometimes).
Outside of the gym (TU, TH & SA) all high intensity interval training for at least 30 minutes.

5 to 6 days a week with 2 (part-time) jobs, taking a class at a community college and applying for graduate school. It wasn't easy but I wanted it bad enough. You will have to WORK for it.

 

@cypher21 One motivation tool that's not obvious is keeping track of how much weight and how many reps you do per set and seeing the improvement in endurance and strength over time.

You can keep up with this in a spreadsheet or there's a few fitness apps that you can use as well. I use Fitocracy.com. But bodybuilding.com has tracking as well. Both have social media and groups as well.

Another thing... If you are not going to start working out for a few weeks, take the time now to research different programs, watch YouTube videos of exercises in those programs from multiple people, determine which days and times you will set aside for working out, experiment with healthy foods and food prep, and set short term (month) and long term goals that are realistic. Also keep in mind that if your goal is to be X pounds, you may want to get down to X-5 or 10 pounds but what's more important is how your clothes fit and how you fit in them. Pounds are not a complete picture of fitness.

 

LOVE THE MEME! @cypher21

You have to have an internal motivation (and reason). Make sure it is not for anything superficial.

Also, I got tired of being compared to my twin who was 30+ pounds lighter than me.

Good luck!

 

Consistency is key, once you have the "life ruitine down" then it becomes easier. After you found consistency food management would be the next critical area. There are youtubers you can follow that break that aspect down better than I can , links below

FITNESSSS!!!!!!! : video below on what is fitness




remember record record record, have a log book, cheap cheap prep school note book, record your workout, your weight and food you eat. everyday.

THIS IS THE BEST METHOD FOR ACHIEVING YOUR GOAL>>>>>> ONLY METHOD



FOOD!!!!!!! most critical
in fact weight loss / fitness is 70% food and 30% exercise.

calculating how much calories to eat to eat


he brakes it down further here, this can be watched later:

part 1


part 2

http://www.youtube.com/watch?annotation_id=annotation_763800&feature=iv&src_vid=86irqiY7lpk&v=fa1DOQ2r5MQ
same dude's channel : good recipes with calorie and machro - nutrient breakdown for each meal.

leanbodylifestyle

his old channel:

leanbodylifestyle

BUILDING MUSCLE

the only way to build muscle is the bulk what is that , calorie surplus. : as seen in these:

AVERAGE JOE BULK



BODY BUILDER BULK:




LOSING WEIGHT / looking RIPT
caloric deficit.... ( energy in {food} is less than energy out {exercise} )

from what you have recorded in your LOG BOOK reduce this amount by 500 calories a day.

REMEMBER 3500 calories (500 calories X 7 days a week) is 1 pound . This is the recommended weight loss for a person.

as seen in the FOOOOOD SECTION ABOVE!!!!!!


Cheat meal

Every now and then...... treat yourself to a cheat meal/ or for some cheat day. these vary from person to person but everyone needs a break from dieting as seen below

The good guy lol.

http://www.youtube.com/watch?v=DbGg4RDZx78

FUNNY VERSION

http://www.youtube.com/watch?v=LygP1h9GH-M
Body builder 1 lol

http://www.youtube.com/watch?v=sE7YlUm4u0I


CARDIO!!!!!! what is it Used for
when do you need cardio:

http://www.youtube.com/watch?v=KxuU8862U54#at=97
Cardio does not build muscle it is a tool to increase your energy output, to put yourself further in a caloric deficit. video below

http://www.youtube.com/watch?v=m5K8qh4cIgc

best time for cardio :

http://www.youtube.com/watch?v=0zYKd-6NodQ

WORKOUT CHANNELS

TWIN MUSCLE WORKOUTS:

funny and informative they have 3 channels 1 for jokes, one on fasting and the last for workouts

channel 1


http://www.youtube.com/user/twinmuscleworkout

channel 2 intermittent fasting (this is a eating guide, not for everybody)

http://www.youtube.com/user/fastingtwins?feature=watch

channel 3 ;} funny stuff

http://www.youtube.com/user/askhodgetwins



MATTHEW OGUS - Legends of Aesthetics

good channel for bodybuilding know how

Matt Ogus

body building know how channel

Physiques OF GREATNESS



THE BEST WORKOUT CHANNEL:

they good for workouts and training..... watch all of there stuff good knowledge as well as workout tips and programs

PhysiquesOfGreatness .
PUMP CHASERS (NEW CHANNEL)
PumpChasers

FURIOUS PETE

Good stuff on this one motivational and some workout and food stuff

Furious Pete

his motivational video

120lbs (Anorexia) to 230lbs Transformation Story | Furious Pete

ELLIOT ......

excellent know how on the body and bodybuilding although he is a power lifer, which is fundamentally different to a degree.

http://www.youtube.com/user/strengthcamp/videos

GOOD LUCK

 

its allot to take in . but pay attenuation to the food area

 

You have a twin?? Thats adorable haha

 

All this was great advice, thanks the OP @African King and @cypher21