Hey youtube.
What's going on?
I am Emily Funk and for anyone who may be new here on my channel, I started it to just
kind of get the word out to people trying to manage it all--life, school, work, social
life, who want to be healthy and fit.
So, I like to offer information about nutrition, workouts, and just lifestyle advice on how
to be a better version of yourself.
And as a current dental student here in New York City, I know a thing or two about managing
everything with limited time.
So if that sounds like something you'd be interested in and you want to get more videos
from me in the future, do me a favor and hit that subscribe button so that you can get
all the updates on my channel.
Today's video is going to be about getting started in the gym Now, strength training
is what I personally love to do, has gained a huge amount of popularity recently.
Especially bodybuilding style training.
But, it can be intimidating because going to the gym, lifting weights, and seeing all
these machines, and dumbbells, cables..If you don't know what you're doing, it's scary.
So, have no fear.
I'm here to offer some of my tips for beginners on how to get started with strength training.
Okay so tip number one, make a plan.
It's that old saying you know "make a plan, or plan to fail."
If you go into the gym with no idea what you're gonna be doing, you're just gonna stand there
confused and look at the machines and maybe even end up leaving.
So what I would suggest is go online, watch youtubers like myself or other people, go
to bodybuilding.com, find different exercises, and have some idea of what you're going to
do.
Figure out what muscle group you want to train and how you want to utilize the machines that
your gym has.
So what I recommend doing is going once to the gym to just kind of check it out.
Maybe you do some cardio or something and just kind of watch people.
It sounds a little creepy, but when I was first getting in to strength training, I really
didn't know what I was doing.
So, I was the stereotypical you know, cardio girl, so when I decided that I wanted to get
more into weights, not only did I do my research online, look up different types of exercises,
but I also went to my current gym and spent my time on the treadmill or on the elliptical
kind of watching what people were doing in the strength training area so that I could
see first of all, the equipment that my gym had to offer and second of all, how people
were using those machines and those equipment.
So, once you have some idea of what you're gonna do when you get there and how to use
those machines, you'll be in much better shape.
Next thing..the warm up.
Everybody hates to warm up.
I myself am often guilty of not warming up, but honestly, it's super important to get
your body warm before you go straight into lifting weights.
Especially if it's not something you normally do.
So there's a lot of debate about static stretches versus the dynamic warm up before getting
into weight lifting.
So, I would recommend just doing something to kind of get your body temperature up and
heart rate going so that your muscles are more warm and more ready to be used.
So, this may be you know, doing some lunges across the floor with no weights, or maybe
you like to do 5-10 minutes on the treadmill just to get your heart rate flowing.
And this will give you time to once again, scope things out and get mentally prepared
for your workout.
Now, if you've never done any type of weight training before, it can actually be dangerous.
You want to make sure that you're not going to hurt yourself when you get into the gym.
So what I always tell beginners to do is to stick to the machines.
So gyms have free weights which are like the plates that go on barbells and then there
are dumbbells that have set um weights at different increments and then there are the
weight machines which are the ones where you adjust the pin and put different levels of
weight for different types of exercises.
These are what I recommend for beginners because it's going to help you have the best form
and decrease likelihood of injury.
Machines will kind of force you to use the proper form and keep your body at the right
angulation.
Now you're gonna need to adjust the machine to get um, it in the right space for your
height.
So that's something to keep in mind, but pretty much all machines have directions on them
for how to use them.
So don't feel weird sitting there and reading the directions.
It's the smart thing to do and that's what they're there for.
So, I would recommend going on the machines before you venture into free weights or dumbbells
just because the chance of hurting yourself is much less and this will give you an opportunity
to build up some strength before you get into those more free-range exercises.
Now, along with that, there are some basic guidelines in regards to form for exercises
that you should probably know about if you're just starting out at the gym.
The first is that you exhale on the exertion of a movement.
So that means, say you're doing a bicep curl.
Like this.
Pretty simple.
Most people know what that is.
So, when you are pulling a dumbbell up towards you, that is the exertion of the movement.
That's what's working your bicep.
So when you do that, you want to exhale and then inhale as you return back to the resting
position.
Same thing with a squat.
When you bend down engage into that squat position, that's when you're gonna exhale
and then inhale as you come back up.
Another thing is start light.
When you do get into more free-range exercises, start with lighter weight.
Something that you know you're gonna be able to do at least 15-20 reps of so that you can
make sure that you have your form down.
You want to make sure that your form is good before you increase your weight.
That way you don't hurt yourself.
It's really really important, especially when you're a beginner, that you don't make yourself
prone to injury.
So, you know, don't be embarrassed about using lighter weights.
A lot of people do that even for warm up sets.
So you know what, the gym intimidation can be real sometimes.
But ultimately, you need to do what's best for yourself and what's not going to put you
in a position where you can potentially get injured because if you get injured, you're
gonna be out of the gym for a while and it's really hard to motivate yourself to get back
in there after an injury if you were just trying to get started.
Finally, rest times.
How long do you rest between sets?
So typical bodybuilding style training is to do a set of an exercise, take a rest and
then do more sets and this can range anywhere from like 3 to 5 sets and typical bodybuilding
style range is like 8 to anywhere up to 15 reps.
So this is kind of the muscle building um, area.
So if your'e doing that you want to rest for about 60-90 seconds between each set and just
give yourself time to recover.
If you're doing lighter weights, you can rest for a shorter amount of time and if you're
doing heavier weights, that's when you want to take a longer rest time so that your body
can recover.
So those are the basics for form that apply pretty much across all exercises.
Again, I can't stress this enough, the most important thing is safety.
Make sure that what your'e doing is safe and if you don't know what you're doing or you
feel like something doesn't feel right; you get a weird pain in your shoulder or in your
knees, make sure to ask someone.
There's no shame in asking either someone else who's working out, or a gym employee.
The gym employees, a lot of times gyms have trainers or the people on the staff there
are trained to at least know how to use the machines.
So if you have a question about how to set something up or whether you're doing something
right, don't be afraid to ask people.
I know sometimes people can seem unapproachable in the gym, but honestly, you'd be surprised
how friendly people are if you take the time and go up and engage with them and you know,
honestly you might end up making gym friends out of it which would help you to make the
gym an even better place for you to go to and increase the likelihood that you're gonna
end up going.
So definitely, definitely don't be afraid to ask questions.
Going along with that, if you're going to the gym for the first time and you don't really
know what you're doing, bring a friend with you.
Whether this friend knows what they're doing or not, it's still beneficial to have someone
else there with you.
You know, it's a lot easier to get in there and put yourself out there if you're with
a friend.
Yu know, two people kind of messing around trying to figure out the equipment is a lot
to times much more comfortable than you in there by yourself.
So, enlist a friend to go with you and if you have a friend who already lifts, that's
great.
Ask them for help.
Most people are really willing to teach you and help you.
Most people I know who lift love it and would love to share it with other people.
Also, allow yourself time to recover.
When you're starting out, chances are you're going to get very sore after just a light
workout because you're not gonna know your limits and you're going to be moving your
body in ways that it's never moved before.
So you want to not go from 0-100.
Don't go from never setting foot in the gym to going 6 days a week.
First of all, that's overly ambitious and chances are you're not gonna be able to stick
to it.
Second, it's just not good for your body.
You're gonna tire your muscles out that way and you're not gonna be able to build as much
muscle as you would like.
So, I would say rest at least 1-2 days between gym sessions when you just start out with
strength training.
Now, if you're someone who is already pretty active, you could definitely incorporate cardio
on those days in between, but I wouldn't push it too hard with the strength training in
the beginning.
My final tip is to be your own benchmark.
Now you want to watch what other people are doing so that you can learn from them, but
don't compare yourself to the people lifting on the bench next to you.
You need to work at your own pace and as long as you see yourself making progress, that....that
is awesome.
That's all you can really ask for.
You know, you don't know how long the person next to you has been lifting or what their
goals are so it's really hard to compare yourself to the other people that you see in the gym.
But as long as you see yourself consistently increasing your weight, feeling better, maybe
shedding a couple pounds, that's how you know that you're doing something right.
So make sure that you're not comparing yourself to others and you're doing what's best for
you.
I definitely recommend taking progress pictures.
I know that those pictures in the beginning you might definitely not want to take just
because you don't feel good about the way you look or you're like "ugh I don't want
to document you know, this current physique," but I promise you once you start making changes
you may not notice them on a daily basis, but if you take progress pictures and you
go back and look at them, you would really be surprised by how far you've come.
So definitely take those progress pictures and don't be afraid to start light and work
your way up, do what's best for yourself.
Ultimately you're going to the gym because you want to better your own life.
So stick to what's good for you and don't worry about what other people are doing.
Alright guys, those are my top tips for beginners who want to get into weight training.
I hope you guys found some of these tips helpful and if you have any other questions, please
feel free to comment them below and I will definitely get back to you.
I would love to help someone else get involved in the gym and help change their life the
way that lifting has changed mine.
If you guys enjoyed this video, please feel free to give it a thumbs up and as always,
if you want to see more videos from me in the future, don't forget to hit that subscribe
button.
Alright, bye guys!
For more infomation >> The broken marinette pants ☯ Miraculous ladybug second season # 5 ☯ JJ family toys - Duration: 13:19. 
For more infomation >> Introducción al Márketing Espiritual · Fira per la Terra - Duration: 51:20. 
For more infomation >> ¿COMO PUEDE AYUDARTE EL MARKETING ESPIRITUAL EN TU VIDA? · MUNDO PRÁNICO - Duration: 57:22. 
For more infomation >> Pj Masks Heroes en Pijamas en español - El Gigante Balon Lunar - Dibujos Animados - Duration: 11:20. 
For more infomation >> "Cautivadora": Zac Efron dio detalles de su relación con Madonna - Duration: 2:01. 
For more infomation >> How to grip a skateboard and not die trying - Duration: 10:14. 
For more infomation >> 🔴 7 days to die mega base Previous stream May 29 2017 - Duration: 1:56:13. 
For more infomation >> BMW 5 Serie 525i EXE/AUT/191PK/NAP/LAAG KM/INRUIL MOG !!! - Duration: 0:54. 
For more infomation >> Surprise Eggs Learn Colors with M&M's Candy Surprise Toys Finger Family Song Nursery Rhymes - Duration: 13:42. 
For more infomation >> Nhìn Tư Thế Ngủ Biết Ngay Cuộc Sống Vợ Chồng Có Hạnh Phúc Hay Không - Duration: 5:13. 
For more infomation >> Chỉ Cần Đi Bộ Và Hít Thở Theo Cách Này Cũng Giảm 10 Kg Nhờ Phương Pháp Độc Đáo - Duration: 2:37. 
For more infomation >> Disabilities and the General Election 2017 - Duration: 19:07. 
For more infomation >> Toyota Corolla 1.6 VVT-i Linea Sol - Duration: 0:58. 
For more infomation >> Volvo 940 2.3i Polar - Duration: 0:54. 
For more infomation >> BMW 3 Serie 2.0 I 320 125KW Business - Duration: 0:57. 
For more infomation >> Toyota Yaris 1.3 VVT-I ASPIRATION DESIGN AUTOMAAT - Duration: 0:58. 
For more infomation >> Citroën Xsara Picasso 1.8i-16V Différence - Duration: 0:49. 
For more infomation >> Toyota Yaris 1.3 VVT-I ASPIRATION AUTOMAAT - Duration: 0:59. 
For more infomation >> Hyundai ix20 1.4i zeer luxe 20 Edition ECC Leder afnb.Trekhaak - Duration: 0:57. 
For more infomation >> Seat Arosa 1.4i Stella - Duration: 1:00. 
For more infomation >> Toyota Yaris 1.3 VVT-I TREND AUTOMAAT - Duration: 0:54. 
For more infomation >> Toyota Yaris 1.0 VVT-I NOW - Duration: 1:00. 
For more infomation >> Hyundai Matrix 1.6i GL - Duration: 0:50. 
For more infomation >> Mitsubishi Colt 1.3i INFORM AIRCO ELECTROPAKKET CD LMV16 - Duration: 1:01. 
For more infomation >> Volkswagen Polo 5D 1.4i Comfortline Airco, Cruise etc - Duration: 0:59. 
For more infomation >> Toyota Verso 1.8 VVT-i Bns Top 5 - Duration: 0:43. 
For more infomation >> Histórias infantis enriquecem vocabulário das crianças - Duration: 1:52. 
For more infomation >> Eu quero uma bênção - Padre Alessandro Campos nas Rádios - Programa de 03/06/2017 - Duration: 1:56. 
For more infomation >> 露琵塔尼詠歐《星際大戰：原力覺醒》演出很辛苦但同時帶給我信心 (中文字幕) | 好萊塢女星大公開#8 - Duration: 1:45. 
No comments:
Post a Comment