How To Get Fit | Tips and Guide to Getting Fit!

hey everyone welcome back sorry today
I’m going to talk about one of the most
important public health issue I’m going
to talk about how to get fit and stay
fit and all of that the first tip is to
set the fifth goal not just a baseball
like I’m going to lose 10 kilos is a
year yes talk month – cencula
it’s good for long term goals but you’re
gonna have some spectacles so if you
don’t say I’m gonna stick you in two or
one seven and the chances are you’re not
going to do it straight away you’re
going to dress it on drag it on and
Movember you’re going to be like crap
have a lot anyway Thanksgiving is
princess I’m not going to look anyway
I’m not even gonna try just scrap it I’m
gonna do it next year you can start
setting goals for the month from
tomorrow let’s say you want to do one
kilo in a month
what about and adopts particular in a
year so I think that’s a lot more
realistic as well and that brings me to
my second point and that’s to set
realistic goals not some crazy
unachievable goals like I’m going to
lose 10 kilos this month you’re going to
crash and burn and you’re most likely
going to quit after a month so yeah stop
saying small goals realistic goals and
also long-term goals and I think that’s
a great start to getting fit tip number
three try to make small changes you
can’t change your lifestyle overnight I
have been doing this for two years now
so I like eating healthy I’ll pray for
pizza burger
I don’t really crazy so one day you’ll
get there but it takes time and don’t
rush into it if you rush into anything
you have not going to like it your
body’s going to take time for the
deadness and your mind so my advice is
to take it slow everything when I
exercising using
so changes your lifestyle you got to
take it slow
tip number four and that going off-track
is completely fine there’s going to be
like birthday parties Thanksgiving
Christmas you’re going to be drinking
eating lots of unhealthy food whatever
it’s completely fine you guys getting
one or two killers you’re probably going
to be water weight mostly but don’t
freak me out don’t give up just because
you gained two kilos just get back on it
just smash again at a gym or at home
whatever you want to do so if you want
to have a couple of cheat meals a week
like two or three chickens is completely
fine don’t beat yourself up because you
want to be healthy you want to look lean
and shit like that if you need some
pizza today do it man you got to live
your life because I love your name
chick number five and that’s how to stay
so taking forests of the progress is one
way to stay motivated and also a winner
self by arkum take photos of a boy once
a month or once a week if you want to
but you’re not going to see much
difference on a day to day basis so if
you are going to take photos every day
you’re not going to see any difference
you’re going to be so fast rated so I
take photos once a month and you’re
going to be so motivated when you see
different but it’s little a lot you’re
going to see some difference if you have
been eating healthy and waking up and
also if you’re trying to lose weight
don’t waste yourself every day because
you’re gonna go crazy especially if
you’re a girl because we get hormonal
no way yourself every day where you
solve one month or once a week but if
you’re trying to gain weight or gain
muscle maybe weigh yourself every day
and take an average for the week
tip number six and that’s to not compare
yourself to your friends to the people
energon or to the people on social media
especially the people on social media so
don’t compare yourself to the photos
that you’ve seen on social media use
them and then curation instead because
all these photos are just a split second
it’s just one freaking snap of maybe 50
snaps and all I’m sorry nobody is going
to look freaking relaxed when you’re
taking a photo so what we do is we $10
Tommy with second out tummy we turn we
make our butt look bigger than it really
so yeah don’t compare your progress to
the photos that you’ve seen on social
media it’s just unhealthy just remember
those are the best photos that we
decided to share on Instagram we don’t
look like that 24/7
there’s no way to ask apps 24 them this
just is just impossible life is just
okay the last tip I think that’s tip
number seven so the last tip is to do a
service that motivates you the most when
it’s lifting weights yoga exercises
dancing whatever so whatever that helps
you to get to your goals
besides you’re enjoying it and also if
you’re someone who gets one of the same
routine again again and changed up I
think that’s all I want to say in this
video yeah I hope I helped you out you
enjoyed it please keep it and also
subscribe you get me and I’ll see you
guys very soon

How to Build Muscle (5 Easy Steps)

In this video, I’m going to show you exactly how to build muscle – FAST,
And more importantly, how to do it without gaining any unnecessary FAT in the process
– while even burning some fat instead!
All in 5 easy-to-follow steps…
So let’s get started!
If you’re NOT following the 5 steps I’m about
to share with you, you will either end up
gaining a bunch of unnecessary FAT, or not gain any muscle at all…
So if you want to build muscle, listen carefully…
Consume More Calories Than You Burn
To build muscle, you need to be consuming more calories than your body burns throughout
the day…
You can be doing everything else right, but if you skip this most crucial step, your muscle
building goals will surely suffer.
Ya, you may be able to build a bit of muscle without consuming more calories than you burn
– if you’re a beginner, and new to working out…
But your results will stagnate soon after, and you’ll end up looking the same, week
after week…
So if you currently have trouble building muscle, this is probably the MAIN reason why…
You’re simply NOT consuming enough quality calories,
every day.
Think of it this way…
If you want to build a bigger house, you’re going to need more building material…
If you want to take your car on a 10-hour road trip, you’re going to need more fuel…
Or else your car will break down along the way, and never reach it’s destination.
Same holds true for your body…
If you want to build your body, by building lean muscle mass, you will need to add some
more quality calories to your diet…
And the key word here, is QUALITY!
But not TOO MUCH more… Since you don’t want to end up FAT!
Most people trying to build muscle get this part wrong, and end up gaining a bunch of
un-needed FAT in the process, by eating anything, and everything in sight…
Some people call this a ‘dirty bulk…’
But if looking lean and uncovering your six pack is your goal, you DEFINITELY don’t
want to go on a ‘dirty bulk…’
Or else the only thing you will uncover, is a big old belly!
To make sure that doesn’t happen to you, you will want to find out how many calories
you need a day to simply maintain your current weight..
…As I discussed in my previous video about ‘How to Burn Belly Fat…’
Once you know what that number is, simply add about 200 more calories per day, and that
should be enough to build some lean muscle, without all the unnecessary FAT!
If you add too many more calories, your body won’t be abel to use all of it towards building
new muscle, and will store the excess calories, as FAT.
If your body doesn’t need to use it, it stores it!
So, if you follow that advice, you should be well on your way to building lean muscle
mass – without all the added FAT!
You will also want to make sure you’re getting anywhere between 1-2 grams of protein per
pound of body weight each day, since protein is the most important nutritional building
block for your your muscles…
As well as a good amount of low-glycemic carbs, and healthy fats.
Progressively Overload Your Muscles
The next most important part of building muscle is to make sure that you are progressively
overloading your muscles by consistently following a proper workout program…
Muscles can only grow when a consistent amount of stress is applied to them…
When you workout, or lift weights with a challenging amount of resistance, you are essentially
tearing down your muscle fibres…
And to compensate, your body eventually adapts to the stress, by increasing the amount and
size of your muscle fibres…
Causing you to get stronger, and more muscular – so you can better deal with overload the
next time you attempt to challenge yourself with a new challenging resistance.
The key though, is to progressively overload your muscles more and more, over time…
You can do this by slowly increasing the resistance and volume in your workouts every week or
Any good workout program should contain at least one form of progressive overload built
into the program, since you always need to apply new stress to your muscles, if you want
them to consistently grow…
Always Use Proper Form
Truth is, about 95% of people that workout, perform most exercises with BAD FORM!
So, the chances that YOU are one of those people are pretty high…
I was also one of those people back before I learned all this stuff, and I speak from
experience when I say…
PROPER FORM is one of the most important aspects to getting results, avoiding injury, and not
looking like a fool in the gym…
Everything from the positioning of your feet, elbows, wrists, knees, head, all the way to
the alignment of your back, and the speed at which you perform the exercises…
These are all crucial aspects you must be aware of when it comes to proper form, for
each specific exercise…
You also want to avoid using momentum on most exercises, and simply, focus more on the movement.
The term ‘Time Under Tension’ is a great thing to keep in mind when performing any
You always want to keep tension on the muscles you are working throughout an entire set,
even if it means dropping the amount of weight, so you can complete an ENTIRE set with proper
Slow the movements down, and always FOCUS ON YOUR FORM.
PORPER FORM is ALWAYS more important than the amount of weight you lift…
You can also find an experienced personal trainer that may be able to help you in your
local gym…
But just because they took a personal training course over the weekend… That doesn’t
mean they are experts…
And after watching this video, you might know more about this topic, than they do…
So choose your sources of information wisely, and ALWAYS USE PROPER FORM!
Let Your Muscles Recover & Rebuild
After properly following 3 of the previous steps, your body will now be ready to build
muscle – FAST
As long as you let your muscles recover, and rebuild…
To do this, you will need to reserve about 2-3 days per week where you will not lift a single
These are usually called “REST DAYS”
You can still be active, but you should allow your body to recover for at least 24-48 hours,
before working out again.
Also, you should’t work the same muscles more than 2 days or so, since most muscles
need at least 48 hours to recover…
So, if you worked out your back and biceps on Monday, you shouldn’t work them again
until at least Thursday.
Most good workout programs have strategic rest days built into them, so all you have
to do is simply make sure to take advantage of those rest days, by simply giving your
a chance to rest, and recover…
Sleep well, and fuel your body with the proper nutrients to optimize your muscle gain…
Get an Edge With Supplements
WELCOME, to the mountain of protein…
Where all your supplement and protein dreams come true…
This final step can help you optimize your results, while also giving you a slight edge
in your performance, and ability to gain more muscle – FASTER!
But, it’s not necessary…
You will still be able to build muscle by simply following the 4 previous steps already
However, if you’d like to experiment with some supplements, here are a few that I would
personally recommend to take…
…On your journey to building more lean muscle, fast!
#1 is Protein.
As I already mentioned, protein is the most important nutrient when it comes to building
And getting enough of it is crucial…
However, since consuming 1-2 grams of protein per pound of body weight, every single day
can get pretty complicated, and tiresome…
Supplementing with Protein powders can be VERY benneficial, while also saving you a
lot of time…
# 2 is Creatine.
Supplementing with creatine can also be beneficial when working to build muscle, by increasing
your muscle size, overall strength, while also supplying you with more energy for your
Basically, creatine pulls water into your muscles, expanding your muscle fibers, and
allows you to exert more force.
And while you will be able to lift heavier weight while taking creatine, this will cause
a greater overload on your muscles, and your muscles will eventually have no choice but
to grow…
So it’s worth considering…
# 3 Branched-Chain Amino Acids (BCAA)
Most protein-rich foods, already contain amino acids, and many protein powders on the market
add additional BCAA’s to each serving…
But, if building or maintaing muscle mass is one of your main goals, supplementing with
BCAA’s throughout the day, or around workouts can be a good idea…
Since it will help keep your body in an optimal state for building muscle, by turning on muscle
protein synthesis…
Which is basically the term to describe the process of replacing, and building muscle
And since building muscle is your goal, supplementing with BCAA’s can be beneficial…
I’ll make future videos where I will talk more about these different supplements
I use, in more detail…
But for now, if building muscle is your main goal, you should definitely think about adding
a good Protein powder, Creatine, and BCAA’s to your diet…
In summary, if you follow the advice I just shared with you in this video, you will
be well on your away to building muscle…
You now know more than most people do – about how to build muscle FAST!
So go out there, and be sure to use the information you just learned…
If you found this video helpful, please support my channel by subscribing, so you can get
updates whenever I upload new videos,
And let me know if you liked the video by giving it a THUMBS UP below… As I plan on
uploading many more videos like this, and would love to get your feedback!
Also leave a comment if you have any questions, or would like to request any future video
topics you would like me to post!
And as I always like to say… “A life worth living, is a life worth improving!”
Thanks for watching, and please subscribe below…