COMPLETE BEGINNER: How to Start Working Out
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- Опубликовано: 7 июл 2013
- PS I haven't filmed the leg raises tutorial yet, so wait for that, for now I will put up my pullover tutorial, because there I show how to learn the leg raises as well.
Proper warm-up video upcoming
Here I explain what you should keep in mind when starting out as a beginner.
I suggest reaching these goals:
Pullups: 25
Pushups: 70
Pistol Squats: 10
Leg Raises: 25
Hyperextensions: 20
Handstand Hold: 60 seconds
I suggest you reach these goals before moving on to more complex exercises.
Pullup Tutorial: • How to do One Pull-up ...
How to learn Pullover (Leg Raises included): • How to do a Pullover T...
Handstand Tutorial: • How to do a Handstand ...
Website: www.fortressbody.com/
Facebook: / thef0rtress
Instagram: thef0rtress 
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Best thing about your chanel is your humbleness. A normal dude giving advice in easy and understandable manner without being macho, doing crazy things and trying to be very "entertaining" like lot of other fitness channels do. Keep it up mate.
Yeah........ genuineness at it's peak.👌❤
Good stuff, as usual! No magic formula. Good, hard, regular exercise!
surplus, yes. Listen to your body, the more intense the exercise, the more hungry you'll automatically feel. Eat when you're hungry, and you'll naturally be eating excess without having the need to count it.
This routine is awesome, I started doing it 2 months ago and I can already see great results: when I started I could only do 2 pull ups, now I can do 10 in a row, 3 pistol squats on each leg at first now I reached 10, push ups are lagging a bit, I could do 10 now I'm at 25 but anyway I see my strength improving day by day.
Guys I garantee you, just do exactly what Paul says in this video and you'll become stronger and fitter, and this is only the beginning of the journey!
Hows the rest time?
@@kongkos3079 most likely 30 seconds- 1 minute in between
for people who didnt get it the first time (like me), He's saying to do those 6 exercises for 1hour. for example pull up max, push up max....etc. And keep going until the hour is over. your goal is as many reps but as little sets possible. he also says to do them the first day and if u can go the next day go for it but when u feel sore rest. for me it works going 1 day on and the other off. so there are weeks when u train 4 days and others when u train 3 days a week.
no.
Thanks a lot
@@qtpie2630 Wait elaborate? Why "no"?
In my peak condition I do 50 in one set. If one arm hanging rest is allowed, over 100. 25 is beginner, I wasn't trolling. They add on with time, and you increase faster than you imagine. In a year, 25 should not be a problem whatsoever.
Thank you, brother! This is exactly what I needed, mostly about the pullups!
God Bless you, I'll remember you in my prayers, be always honest and kind like you are
I remember this video is the one which started my muscle building journey and for that I am forever grateful to you!! THANK YOU!!! ☺️🙏✨
I've followed your videos for quite some time and I must say, watching you grow is a major inspiration! keep up the good work.
God Bless u brotha... Awesome Vid
god is definitely blessing him,he likes sharing stuff,and thats a great thing.
8 years and I still follow this routine, where are you man?
Can you please give more details about sets reps rest time frequency
thanks so much paul. i used to think i was in really good shape till i saw your videos, the only thing i'm lagging on here is pull-ups and pistol squats. keep up the videos man, you're an inspiration
Haven't uploaded it yet, sorry, I will do so soon.
Very cool video. It would be great to have a "phase 2" video for when people have reached this standard.
Fortress I wanted drop a word to say I find these videos the best of their kind...learning a great deal from then. God Bless you!
January 1st, 2014. I'm doing the TRANSFORMATION with these and I'll work on doing all these workouts you showed in this video. I do free running and parkour so these will help towards them too. Thanks for the videos, you really motivate me!
Great video! Way to set ambitious goals for people. I do sets of 10 L-sit pull ups, 50 pushups and 50 situps, but started to get complacement and even started to feel like that was good enough.
Thanks for reminding me to look higher! God bless you my friend, for bringing health into the world!
I'm starting this tomorrow. Fullbody workout A,B,C on Monday Wednesday Friday, (so going to the gym and lifting) -- and in between those days i'll do these forsure! And Sunday as a rest day (:
I'm even willing to invest in a pullup bar in my house since i dont have those cool exercise parks near me. I'm so grateful that i found you man. 18 years, 163 pounds. A little flubbby, but i know i can get toned and ripped with this routine and learn how to do Calisthenics! Currently on a Intermittent fasting, eating only from 2pm - 9pm and get my calorie intake within those hours. Alright, time to keep at it and get some sleep for this life journey! Wish me luck everyone 😊
So how are you doing in your journey Bro :D?
Joao Goncalves maybe he gave up
As John Cena says: never give up! ;)
androidmaui wish you luck!
@@Mon3yMotivateD1 2020
bro, your video editing skills are getting more and more awesome.
fortress thank you a lot for sharing your experience and knowledge. I am pretty sure a lot of other appreciate it too. For the ppl that watched that video already and for the future ppl coming. Stay healthy!
Your a huge inspiration Paul. God bless bro!
i was in training in a gym for 4 years then stopped for 1 year cause i have to work 6 days a week in a pretty strong work so now i wanna try this i always was thinking that this is more fun :) I follow you so long and always come back if i wanna know something from you dude. Keep rocking your the man
Thank you! You saved me, finally a decent begginner guide and now I know where to start! Keep it up!
your videos are great man simple very clear and the fact you can do things without going to the gym.KEEP IT UP
keep making videos man never stop. These are really good
You are an inspiration man. I'am a 30 y/o guy looking to get to honest hard work. No shortcuts. SUBSCRIBED!
thanks Paul! Now i don't need anymore loking for vidos on RUclips, i just work out these muscles.
keep going! your videos are the best :D
God bless you Brah! you're helping me out! I am 100 lbs over weight but your attitude and vids help a guy out! Cheers to you!
man, how is going so far, after 7 years?? :))
Thx on putting subtitles, Without it I wouldn't understand overall. This is one of many stuffs that makes your channel a ten
Nice. This kid got me on the path of calisthenics. I mean I started with them, but after a few months I started doing b/w exercises with additional weight. Going back to all out cali I feel great. Not beaten into the ground like when I was pushing weights around. Not to mention when the Apocalypse gets here full mastery of one's body weight is a must. :) Thanks Pavel.
this is the best video ive ever seen, thank you man
This is the video that I needed, the best video in a while! :) Keep it up. Greetings from Slovakia ! :)
The Fortress!!! Back with another video!!!!! :D
You just saved my life. Thank you so much my friend. Take care and God bless you.
Best video for beginners I've seen .. thanx paul you are a great man :)
Nice dude I love how you made this an exercise that anyone can do, with out the need for gym or equipment or anything, I really like your video and will be trying this. GOOD SHIT!!
Can't wait to start
man thanks for this video, I had doubts about how I could start, thanks for your time to share your advices.
I'm going to try this workout and actually follow his routines . His video inspired me to try again as I failed in the past to get big. HOPE FOR THE BEST!!!:)
Damn brother, you just keep getting bigger and bigger! Thanks for all the videos, exercises and knowledge you've given us!
Thanks! I have been looking for a simple yet complex beginning workout.
love this guy
Excellent video, thanks for taking the time to make it.
Thanks Mate, keeping it simple. what i was looking for.
I saw your videos and trained your exercises, but this video really helped me out :)
Love this video fortress thanks for the help man keep it up bro
Thank you for posting this. I will definitely keep you up to date on my progress. Much respect to you!! May GOD continue to bless you!! Peace!!
Really great video for begin and clear the mind of the starters i cant thank you enough ill be giving news from my advance
and once again thanks
Great video,very helpfull!
I considered myshelf advanced but i can nearly do the push ups you mentioned in the video,so i guess i have to work harder!Please keep making those videos!
That's just what I needed! Thank you so muck for sharing with us your experience. God bless you
Very useful video. Just made the transition from free weights to bodyweight exercise myself. I would have guessed that dips were also one of the main exercises for beginners, the variation that's more focused on the triceps
This kid is quite an inspiration. Thank you.
Great video! The same was for me - 1st year only basics.
Really well explained of everything ! Thanks bro !
Thanks for uploading this mate!
I really am glad I found your channel. Now, I just want more people to know about you too!! I want to see if JUJIMUFU ( Jon Call and Tom Boyden ) would invite you to workout with them and collaborate. He is part of the flashy side of "YT fitness channels" but has brought a lot of people together through Tricking, Bodybuilding, Powerlifting, and Arm Wrestling ( Devon Larratt ). I think he should know about you and respect you. You are one of the early fitness youtubers that have done it right from the start like my guy Scooby1961 on YT. You are an inspiration man. The world needs more people like you.
There are so many people out there who need to see your humbleness and faith. I want to see if I get Jujimufu to pay you to come out and have fun working out with him. God bless.
Thanks Fortress the video was really helpful! God bless and keep up the great work. Cheers!
Thanks for the upload as i am a total beginner this helps a huge amount thanks again :)
AMPKinase (produced during prolonged cardiovascular exercise) induces the release of hormone PCG1-alpha, which inhibits the muscle building hormone mTORC-1. If we do cardio after, the levels of PCG and AMP subside, thus not inhibiting the work of mTORC-1 in muscle hypertrophy.
Thats really awesome Good Job on the video.
Great video brother!
Excellent videos, well presented in an easy to understand way. Thanks and God Bless you too.
Thanks! Im gonna make these goals! Ive been lifting weights for a long time, but now i have to pause due to my recent knee surgery. So I have to do something different like this :)
Great video! Doing basics is the key on calisthenics.
Simply Superb!!
GREAT video, thanks a lot for the information
awesome video paul!! thanks so much!
Subbed on the strength of this one video. Someone mentioned you on an Elliot Hulse vid (someone had asked the barbells vs bodyweight question) and I'm glad I checked out your channel. Thank you, and keep up the good work.
p.s. I just realised... you have 75 vids but... 143k subs?!?!?!?!
Thank you for subtitles... Very useful video!
Great, dude! Just what I needed
You are one of Rare guys who are not Egoistic on base of your look,by the way you explain really well how you do exercises,just keep going (Y)
I am sooooo glad i decided to subscribe man. U e awesome.
Great quality vid!
Thank you sir, and you are 100% right on that
This seems like a nice routine to start. I´ve been doing one very similar, but never to the numbers that you just described. I´ll try yours and then i will let you know. Sorry for the bad english and nice video!
Literally answered your question perfectly in the video. I am going to assume you did not watch it fully? He tells you the number of reps you must achieve on each of the 6 exercise, once you do, you are no longer a beginner.
Awsome video,im starting to workout after suffering* about 14 years of hard astma,so far i got 42 Pushups ^^i hope that one day ill reach to 70
keep making videos your awsome!
Great job Paul, don't pay attention to the negative people
Hey, great video! Im so glad u are making these i hate working with weights and love body weight training.. By chance is there a transformation vid? Or something. Dude u got massive off of body weight training!! Its crazy!!
No its not too little. You will see it works. I just began about 2 weeks ago. First day i could do 10 pushups 6 pullups, and today i can do 15 pullups and 30 pushups :) Keep on it work :D
Awesome Down to Earth video, God Bless.
thanks bro you got me started
this is exactally i needed
thanks, i really appreciate all your advices
Thanks brother, good advice. I'll try this within one year. God bless
Great workout tips!
Great workouts man, Thumbs up
thank u for ur knowledge on this type of fitness.
wow happy to say i'm not a beginner anymore.
i did all the exercises in a row.
made 5 rounds of it, first round 25 pullups, 70 pushups etc, second round 20 pullups 60 pushups. and so on.
you should really try it.
Yes great video. I'm going to give this a go!
You can do a lot in a year buddy keep it up and stay positive don't even think about doubtin it
Thanks Paul!!!
Thanks alot. This is the best!
Very good video, very informative! Thanks
thank you very much for this amazing video, I really do appreciate it!
Great vid. I suggest doing variations for the push-ups and the pull-ups. Try and do some simple ab workouts, too.
nice explanation boss...thank you
Really helpful ! Thanks alot.
Great info, subbed
this is awesome bro! thanks a lot
I don't use weights. I just do close, mid, and wide grip pull ups. (2 sets of 5) Pistol squats, calf raises, slow squats, and squats (3 sets of 15) Knee raises, leg raises, crunches, v ups, jack knives, and some isometric workouts. Chin ups, step by step chin ups (3 sets of 5) Forearm push ups, close, mid, and wide push ups, bent arm handstand (for as long as possible on push up bars) diamond, and some explosive push ups. I do this through out the day so I wait from some hours to pass by