I dropped 50lbs in about 3 mos doing just that, but I walked 9 miles per day: 3 morning, 3 lunch, 3 in the evening. On the evening walk I had a 40lb backpack on and dropped 1 meal per day. I’ve been maintaining ever since doing just a 3 mile walk (no backpack), still only 1-2 meals per day.
The problem with that is that it doesn't build endurance/stamina over the long-term. So, your body gets used to that long rest period and you're not pushing yourself cardio vascularly. For myself, I only rest 2-3 mins at most, then get back on, even if I'm not fully rested/recharged. Keeping that cardio pace up will help me lift heavier and longer in the long run, rather than needing to rest 5 or 6 minutes. Sure, I'd lift heavier in that one single session with longer rest, but I won't be pushing my bodies endurance to keep up with the strength lifts.
There's actually studies that have been done on this that show you perform better with 2-5 minute rest between sets. Performance starts to decreases with rest is less than 2 minutes
@@Pain53924 It is not. Yes, your muscles get damaged during training but the mechanisms for muscle repair and muscle growth are two completely separate things. It's far more likely that metabolic stress and cell signals cause your body to build up muscle. So the only guy spitting bro science is this wanna-be personal trainer.
Been in the fitness industry for 15 years and a lot of this stuff isnt... terrible. Some it is actually pretty good. But celebrity trainers pretending that steroids arent involved in Hollywood stars preparation is doing people a huge disservice
@@jinx.fu. it's just that the industry is really shady. The advice they give isn't that bad, its actually pretty generic, so generic that it's hard to believe that these celebrities look like that by following the regimens that these trainers claim they follow. More often than not, there are performance-enhancing drugs involved. People like Chris Hemsworth and Zac Efron don't just get that kind of physique by eating rice, chicken and broccoli like they want you to believe. Those physiques are incredibly difficult to achieve and most normal people not taking those drugs or following dangerously strict diets just won't reach that appearance by following the regimen these celebrity trainers tell you to. I wrote this half asleep so I apologise if it doesn't make sense.
The more I research working out, the more I learn everyone has their own idea about how it should go. I've so far heard mixed suggestions for everything. For rests I've heard 30 seconds to 1 minute is fine. Others say that's not enough 1-2 minutes is best. Others think you're crazy to not do 3-5 minutes rest. Some say less rest leads to poorer quality workouts because your muscles fatigue faster and you need the recovery time. Others say if you take too much rest time, your muscles never get used to being fatigued, so you build muscle slower. Some say to do tons of reps others say less reps is better. Some say do a ton of sets, others say less sets are better. People can't even agree on how many exercises to do per workout and how many workouts to do per week or how many rest days and should a rest day be completely relaxed or do something like walking, a light jog, or a light bike or swim to make it a dynamic rest day. I'm exhausted just trying to learn this.
Agree, I think that this is because all bodies are different, and they respond different to stimulus. Best advice I can give u (a stranger in the internet) is to try for yourself what works best for you. 3 or 4 workouts a week, 2 min rest is good for almost everyone. Don't let the oversaturated information stop you fromt taking the first step. Good luck!
Intensity is not based of rest time but effort in a set. You can have the most intense training day with 3+ or 4-5 minutes of rest between high effort sets and achive the same if not more hypertrophy. Rest time can be a preferance but resting untill you are 100% ready for another set imo is always better (expecially for big multi-joint lifts aka squats/deadlifts)
@@darnitthelma4247I rest 4 minutes for squats, deadlifts, and Bench Press at high Wright low reps (3 sets of 5 range) and for every other exercise 2-3 minutes. This way I can get the same amount of reps each set without failing early. My workouts take 1:30 including 10 minutes of warm-up
I've only just started watching but I'm thinking it might be just a slip of the tongue? He meant reps, not sets? Cause if it's 9-15 sets per workout, you'd be in the gym for 3+ hours if you take into account a 3-5 minute rest inbetween each set.
Ummm and when we will bring up the fact that most celebrities in superhero roles take steroids? Disappointing that still to this day we're doing this dancing around it, pretending it's not a thing
@@Firefenex1996 but I said 'most superhero roles'. Don't think harry styles and dua lipa have done superhero roles to my knowledge. But we can narrow it further to 'men in superhero roles' if you prefer
When actors are getting into this insane level of shape, that is their only job, and they have a team of trainers, nutritionists, etc. They absolutely don't need steroids (or the bad skin, rage, and brain fog that steroids cause)-- they just need time... and they have the time.
Rob McElhenney is the only actor to ever be real about how to attain the movie star superhero body. 1. If you have a job, quit that. 2. You like food? Forget about that. 3. Alcohol? That’s out. 4. Make sure your personal chef makes you a lot of chicken breast and monitors your calorie intake. 5. Make sure you’re going to your physician 2-3 times per week to monitor all your test levels. 6. Make sure you go to the gym with your personal trainer 2 times a day. 7. Do you have a family? Forget about them, you won’t have time for that. 8. Make sure your production studio pays for everything. Only thing he left out was the strict regimen of Test, Tren, and HGH.
I know right. He is the type to know what's needed but not to push certain trends or foods or emphasise a lot of rules. Being healthy shouldn't feel like a chore and we don't need to optimise everything we do.
there's actually a lot of evidence that says you should be resting at least 2 minutes between working sets (i'm not referring to HiiT relative programs) is actually recommended and can be beneficial in building muscle.
That point about losing weight on an unhealthy diet reminded me. I had a friend in 6th grade, and he was pretty fat. I saw him years later and he was almost skinny. He said he lost it all during one summer where he stayed at his aunt's house, and they ate ice cream and candy bars, and little else. I wonder if all the fat and sugar was enough to make him feel full, but he was calorie deficit, so he lost weight. He admitted that he didn't feel all that great at the time, despite the weight loss, but things got better when he started working for his dad's restaurant, and eating sane food again.
Slight clarification when you say "you want to lose weight"...what you really mean is you want to lose fat, where one measurement type is weight. In reality, body fat percentage is more helpful in figuring out your diet and workout routines.
Another insight for recovering: The between working out the same muscle 48 hours gap is a good advice... Unless you are advanced. If you are advanced or late intermediate, your body will recover faster, and depending on the muscles, you might want to actually workout more often these. For example, biceps, forearms, calves, abs... They recover faster, so its not crazy working them out 24 hours after. Like, going a heavy back day and next day doing bicep isolated workout.
Insight: You can actually spot reduce fat, but its very conditional. First theres actual spot fat reduction by exercise, when you exercise an area and after that do cardio, but its very small, so its not effective. Second, in cases like legs, glutes, belly, etc... You might lose fat in those spots given the condition that the storage of fat in that area is happening due to hormonal disbalance, and not genetics. For examples, belly fat is caused by insulin, so improving your insulin resistance (for example by avoiding carb sources that dont have fiber or having no carb at all, taking cinnamon and other things that improve insulin levels, etc...) could actually make you lose belly fat.
That!! Right there!!! Victorian era body builders - what we'd call farmer strong today, these people are MORE strong than these hyped up body builders in pure, overall strength.
People, I think there is an error at calculating protein intake daily. He said 180 lbs ->180 g protein. WAY TOO MUCH. The usual rule says: 1 g per body KG, you need to convert lbs to kg first! 7:59
The thing I remember for muscle training: High Weight & Low Reps(3-5) = Strength building, Moderate-High Weight & Moderate Reps(8-15) = Volume building, Low Weight & High Reps (15+) Endurance building/Toning Dunno if that still holds up today or not, but its what I was told when I was gym active.
That's how I train. I'll start 3-5 reps for strength, and the next upper body day, I'll drop the weight to 70% of my max and go for 8-10, then do the same for lower body. The following week, I'll up the reps to 6-8 and 10-12 respectively, then I'll go for a PR (2-5 lbs heavier of my max) on the third week for 3 reps and begin the process all over.
It's a good basis, but every exercise you do builds strength, even isometrics. I think a better word to use for a 4-6 rep aimed workout would be bodybuilding.
I lost 23 kg in the last year with the help of a personal trainer. Each month, a perfect 1600 cal defacit accounted for maybe 2,5kg loss, and workout for maybe 0,8 kg. The defacit was the key, but both were crucial. Cheers to good health 🎉
Great video! Motivated me to do an impromptu training session while watching it twice. @14:00 Slight correction: A DEXA-Scan (as spelled in subtitles) is for bone density. A DXA scan (dual x-ray absorptiometry) is the same technique, but applied differently, and can measure body fat. If you really want to get fancy with imaging for body fat I would recommend getting an MRI though. It is way more expensive, but does not come with radiation exposure. cheers :)
it's not great, has a lot of misinformation and a few things that cause misconception without more details. The coffee thing was painful to hear. "because it's natural" not "because it increases adrenaline"
Any way you slice it, a calorie deficit is no fun. You will be hungry and you will be tempted. It takes strong will power and dedication/discipline. You can't sugar coat it. Just embrace it. The only saving grace is that they're not forever.
@@kulik03 Basically when the muscle receives sufficient mechanical tension the body responds by building/adding more muscle, not because tears get filled up
@@kulik03there are parts of your cells that tell your body to grow muscle when high amounts of tension are observed. Microtears are merely a side effect of high tension. It's a classic case of correlation over causation. Microtears actually limit your body's ability to grow muscle.
many different styles of push-up if you are limited to body weight. Body weight motions are typically the most beneficial for healthy life, as long as the form is correct
In a world full of bs content on working out I was skeptical of the tips he was gonna give but homeboy said nothing but the truth. All simple and what actually works. Great video!
Everyone's an expert when it comes to the gym. This guy is a successful trainer and you don't get successful if you don't help people get actual results.
he an idiot he said 15 set, if he didnt mix up set and rep he is an idiot no study has shown 15 to be enough set that way to much you only need 0.7-0.8 gram of protein per pound of body weight that 1 gram per pound is just easy to remember but is just too much
couple issues with the beginning but the more this video went on the more I liked it, lots of good info even if there are a couple of things that should be updated like the muscle tear theory etc
Back when I was at university (and thus working out regularly) it was recommended that we eat foods containing 1.5g of protein per Kg of body weight. Any excess protein would be pissed away, so we felt that _More is Better._ I might also have recommended that for people who don't know a lot about healthy eating habits, that they start 'counting calories,' in an effort to reach their protein goals for a minimal intake of calories and that they .do so three times a day (one of those times being immediately after a workout)
I feel like the nutritionist had very different advice. Maybe it's because the nutritionist was talking about what to eat everyday vs when someone is trying to change their physique? Harvard Health says, "To determine your daily protein intake, you can multiply your weight in pounds by 0.36". So for a 180lbs adult, this would be *64.8 grams* of protein per day. Now... at 7:45 he recommends that a 180 lbs person eat *180 grams* of protein per day?? That's nearly a 300% Harvard Health's recommendation. Is this only for when one is trying to gain muscle, and if so, for how long is that beneficial to continue?
Yea, as that other guy said this isn't the _best_ info on bodybuilding I'd recommend Dr. Mike (as people have referenced here), Jeff Nippard, Sean Nalewanyj, etc.
He definitely should have hit more of the nuances of creatine, but after 3 years of lifting I've learned very similar information. He even taught me some things. This was a very good video!
I think he gave great advice! I’m proud of everyone in the comments for using discernment, not everything a celebrity who’s job revolves around their body is going to be right for an average person, or even someone with a different job that relies on their body! I don’t really understand all the hate here? He’s successful at his job and tells us how he accomplished stuff with some facts and science added! No im not personally doing 9 sets or counting my macros 😂😂 im also not gonna be in a marvel movie anytime soon soooo… that’s what works for his clients like why is everyone mad 😭??
Getting in THAT MUCH protein is SO difficult… I’m a tall lady and trying to even get near 100g of protein a day is so tough (need to eat so much… so heavy… even when just drinking bone broth for 50-60g there), let alone 170g….
How does one get a high intensity workout with a pinched nerve in their back? I’ve been dealing with this for 2 years now. Swimming isn’t a viable option (it’s a matter of logistics and cost where I am), and so many movements like burpees, jumping, and running cause pain.
wait. dr David Katz just said in the previous video here that vegan diets can get all amino acids that the human body needs. is there a different for this intake when someone wants to grow muscle?
“Up to two minutes” rest for heavy exercises is nonsense. You CAN do that, but if you’re actually lifting heavy, that’s a very short rest. Less than a minute, even for lighter exercises, is too little to be really recovered. I do love that he proscribes the same movements and workout styles for women as for men, though. That’s a myth that drives me absolutely crazy.
A good rule to live by is wait until you feel ready to repeat a set no matter what the time of rets is. That time will lessen the more you do it anyway. Still push past your limit just a little to find those gains.
12:41 another piece of complete misinformation. Calories needed to intake is determined based on a lot of factors not just weight. I’m 165 lbs and I need to eat close to 3,000 kcals to maintain weight. If I did more cardio that number would be even greater. That number of 12 is completely arbitrary.
Good guy but why is training celebrities seen as a flex? They have more spare time and money than anyone - athletes and bodybuilders with full time jobs are far more impressive imo
15:36... ''chest is the only thing touching the ground''... Wait, am I doing it wrong my whole fitness carreer then? What do I do with my feet and hands now? 🙀
In early bodybuilders he forgot to mention that, they didnt take steroids back then and they do now, and chest is one of the places which higher androreceptors, so it probably also takes a huge role that they are enhanced nowadays, and most of his chest size is due to steroids. Also, actually the main reason why in special just the chest was that flat is due to the bench press not being used as an exercise but the shoulder press instead, so the chest was not that developed, unlike the other muscles.
I'm 6 ft tall,125lbs, & in my 30tys. No medical issues. Just a dumb metabolism. How do I slow my metabolism down so I don't have to eat 3000 calaroies a day in order to get to a healthy BMI?
find the amount of calorie your body need so you dont gain or lose weight increase that number by 200-300 then you go to the gym 0,8 gram of protein per pound of body weight
He was wrong about reaching target weight. He said multiply your target weight by 12 and that’s how many calories you should eat but is completely wrong. If you wanted to reach 135lbs 135 x 12 = 1620 calories. That is noway near enough to bulk up that’s more like a maintenance maybe even less
Someone go fetch dr. Mike.
literally
just wait till dr mike sees this
LMAO how?? I was literally thinking that as soon as I saw the title
@@andherium Algorithm makes everyone watch the same thing bro
My exact thought.
Calorie deficit and walking 2-3 miles 3-5 times a week was the absolute best way for me to lose weight.
there is no other natural way
I've lost 6o lbs twice this way.
I dropped 50lbs in about 3 mos doing just that, but I walked 9 miles per day: 3 morning, 3 lunch, 3 in the evening. On the evening walk I had a 40lb backpack on and dropped 1 meal per day. I’ve been maintaining ever since doing just a 3 mile walk (no backpack), still only 1-2 meals per day.
@@nwcoastlife it's all about keeping your metabolism up.
@@nwcoastlife just be healthy
I'm a powerlifter, and I can lift more weight with better technique when I rest 5 or 6 minutes between sets. The downside is, a workout takes 3 hours.
That’s pretty common for a powerlifter. If you’re trying to build muscle, I say 2 minutes.
@winklenator based on? just take as long as u need dont take too long for pump to go out tho
😂
The problem with that is that it doesn't build endurance/stamina over the long-term. So, your body gets used to that long rest period and you're not pushing yourself cardio vascularly. For myself, I only rest 2-3 mins at most, then get back on, even if I'm not fully rested/recharged. Keeping that cardio pace up will help me lift heavier and longer in the long run, rather than needing to rest 5 or 6 minutes. Sure, I'd lift heavier in that one single session with longer rest, but I won't be pushing my bodies endurance to keep up with the strength lifts.
There's actually studies that have been done on this that show you perform better with 2-5 minute rest between sets. Performance starts to decreases with rest is less than 2 minutes
Am watching this while eating my soft baked mini waffles with maple filling
I'm*
Let's spam this video on the Renaissance Periodisation channel fellas!
why🤔
Oh boy he's gonna have a field day with it
This should have been dr. Mike instead of this guy
@takemikazuchihachishiki7788 For Dr. Mike to give the actual answers to the questions instead of the make-believe ones on this video
@@Heyght The "plateau" one just sent me.
NOTHING OF VALUE WAS SAID!!
Just a goldmine of broscience here.
Explain why its broscience
@@doesntmatter7560 He still thinks microtear is a real thing
@@yeskimkim it is a real thing right? Although it is not the main driver for hypertrophy
I’d say it’s sisscience if you ask me 😂
@@Pain53924 It is not. Yes, your muscles get damaged during training but the mechanisms for muscle repair and muscle growth are two completely separate things. It's far more likely that metabolic stress and cell signals cause your body to build up muscle.
So the only guy spitting bro science is this wanna-be personal trainer.
lol @ “how to lose (only) belly fat” question. I was hoping he would say “Liposuction” 😂😂😂
Been in the fitness industry for 15 years and a lot of this stuff isnt... terrible. Some it is actually pretty good. But celebrity trainers pretending that steroids arent involved in Hollywood stars preparation is doing people a huge disservice
steroids are illegal so they can't just admit that their actors take roids
I think CGI is more at play than steroids.
@@JillKnapponly if CGI is a new name for HGH (gear)
Charlie Sheen said Major League was the only movie he took steroids for. That’s hard to believe for anyone who’s seen Hot Shots Part Deux
Like the Rock still fully jacked year round even being over 50.
ngl the last person I'd trust is a celebrity trainer 😂
just take ozempic lmaoooo
This is the first time I hear about a celebrity trainer, how come you wouldn't trust one?🤔
@@jinx.fu. it's just that the industry is really shady. The advice they give isn't that bad, its actually pretty generic, so generic that it's hard to believe that these celebrities look like that by following the regimens that these trainers claim they follow.
More often than not, there are performance-enhancing drugs involved. People like Chris Hemsworth and Zac Efron don't just get that kind of physique by eating rice, chicken and broccoli like they want you to believe.
Those physiques are incredibly difficult to achieve and most normal people not taking those drugs or following dangerously strict diets just won't reach that appearance by following the regimen these celebrity trainers tell you to.
I wrote this half asleep so I apologise if it doesn't make sense.
@@juuuu0 No, it makes total sense! Thank you for clarifying it! I was already seeing myself doing a simple diet and getting that way lmao
If you want really really great workout advice then go to the channel called Renaissance Periodization. Dr. Mike gives legitimate advice which works!
The more I research working out, the more I learn everyone has their own idea about how it should go. I've so far heard mixed suggestions for everything. For rests I've heard 30 seconds to 1 minute is fine. Others say that's not enough 1-2 minutes is best. Others think you're crazy to not do 3-5 minutes rest. Some say less rest leads to poorer quality workouts because your muscles fatigue faster and you need the recovery time. Others say if you take too much rest time, your muscles never get used to being fatigued, so you build muscle slower. Some say to do tons of reps others say less reps is better. Some say do a ton of sets, others say less sets are better. People can't even agree on how many exercises to do per workout and how many workouts to do per week or how many rest days and should a rest day be completely relaxed or do something like walking, a light jog, or a light bike or swim to make it a dynamic rest day. I'm exhausted just trying to learn this.
Agree, I think that this is because all bodies are different, and they respond different to stimulus.
Best advice I can give u (a stranger in the internet) is to try for yourself what works best for you.
3 or 4 workouts a week, 2 min rest is good for almost everyone.
Don't let the oversaturated information stop you fromt taking the first step.
Good luck!
@@Titokstro1 if you think 2 min is enough you probably dont train hard enough
@@men-om6ue I've found that 2 min works best for me (and a lot of people), but thank you for your feedback!
@@Titokstro1 just change it to 3-4 and train harder maybe you will enlighten then
Dont count ur minutes of rest, just go as soon as u feel ready for another set
I love all the RP representation in this chat. Gives me hope for the world.
This was great! Now I'm pumped up and ready to go workout!... Except, it's midnight and I'm trying to fall asleep. 😩
Knowing coffee can be a preworkout drink made me so happy
Where is Dr. Mike!?
He isn't a fitness doctor?
@@doesntmatter7560 He probably means Dr Mike Israetel, a doctor in excercise science
@@notetaking9308 there's dr mike, the family doctor and dr mike the excercise science one
@@nightspicer you wouldn’t want Dr Mike Israetel near your family lol
I had this on my watch list since yesterday and now I see this is just Magnus, not even gonna bother
Intensity is not based of rest time but effort in a set. You can have the most intense training day with 3+ or 4-5 minutes of rest between high effort sets and achive the same if not more hypertrophy. Rest time can be a preferance but resting untill you are 100% ready for another set imo is always better (expecially for big multi-joint lifts aka squats/deadlifts)
You’d be in the gym hours!
@@darnitthelma4247I rest 4 minutes for squats, deadlifts, and Bench Press at high Wright low reps (3 sets of 5 range) and for every other exercise 2-3 minutes. This way I can get the same amount of reps each set without failing early. My workouts take 1:30 including 10 minutes of warm-up
Editors, please keep frames for longer, it's hards to keep up with the flashing text and images
Just Pause ⏯️
9-15 sets? Are you kidding? 😂
My jaw dropped
I've only just started watching but I'm thinking it might be just a slip of the tongue? He meant reps, not sets? Cause if it's 9-15 sets per workout, you'd be in the gym for 3+ hours if you take into account a 3-5 minute rest inbetween each set.
He probably means per week which is about on point (9-15 sets per muscle group per week).
@@SirTropical no, he’s adding up the sets in a single workout. Ex. 9 sets would most likely be 3 exercises for 3 sets. This is how I do it
@@SuperHyper-_ yeah that's what I thought, still that sounds a like too little but that's honestly reasonable
Greg and Dr.Mike are on it guys.
Ummm and when we will bring up the fact that most celebrities in superhero roles take steroids? Disappointing that still to this day we're doing this dancing around it, pretending it's not a thing
stop the cap
And?
He trains more than just the action movie heros. I could be wrong but I'm pretty sure, gal gadot, Harry styles and dual Lipa aren't taking steroids.
@@Firefenex1996 but I said 'most superhero roles'. Don't think harry styles and dua lipa have done superhero roles to my knowledge. But we can narrow it further to 'men in superhero roles' if you prefer
When actors are getting into this insane level of shape, that is their only job, and they have a team of trainers, nutritionists, etc. They absolutely don't need steroids (or the bad skin, rage, and brain fog that steroids cause)-- they just need time... and they have the time.
The macros breakdown was VERY helpful!
'ok google' gust opened my Google assistant.😂
My question for this channel is why do the guests identify the questioners by their @ identifier instead of their nickname?
because: who cares?
Nicknames can be changed, @ can't?
Rob McElhenney is the only actor to ever be real about how to attain the movie star superhero body.
1. If you have a job, quit that.
2. You like food? Forget about that.
3. Alcohol? That’s out.
4. Make sure your personal chef makes you a lot of chicken breast and monitors your calorie intake.
5. Make sure you’re going to your physician 2-3 times per week to monitor all your test levels.
6. Make sure you go to the gym with your personal trainer 2 times a day.
7. Do you have a family? Forget about them, you won’t have time for that.
8. Make sure your production studio pays for everything.
Only thing he left out was the strict regimen of Test, Tren, and HGH.
If I was ever to get a personal trainer, someone like this would be ideal. He knows his stuff, but also seems to genuinely care about your well-being.
I know right. He is the type to know what's needed but not to push certain trends or foods or emphasise a lot of rules. Being healthy shouldn't feel like a chore and we don't need to optimise everything we do.
there's actually a lot of evidence that says you should be resting at least 2 minutes between working sets (i'm not referring to HiiT relative programs) is actually recommended and can be beneficial in building muscle.
That point about losing weight on an unhealthy diet reminded me. I had a friend in 6th grade, and he was pretty fat. I saw him years later and he was almost skinny. He said he lost it all during one summer where he stayed at his aunt's house, and they ate ice cream and candy bars, and little else. I wonder if all the fat and sugar was enough to make him feel full, but he was calorie deficit, so he lost weight.
He admitted that he didn't feel all that great at the time, despite the weight loss, but things got better when he started working for his dad's restaurant, and eating sane food again.
Slight clarification when you say "you want to lose weight"...what you really mean is you want to lose fat, where one measurement type is weight. In reality, body fat percentage is more helpful in figuring out your diet and workout routines.
Another insight for recovering: The between working out the same muscle 48 hours gap is a good advice... Unless you are advanced. If you are advanced or late intermediate, your body will recover faster, and depending on the muscles, you might want to actually workout more often these. For example, biceps, forearms, calves, abs... They recover faster, so its not crazy working them out 24 hours after. Like, going a heavy back day and next day doing bicep isolated workout.
I love this video. Thank you so much for these clear explanations.
Insight: You can actually spot reduce fat, but its very conditional.
First theres actual spot fat reduction by exercise, when you exercise an area and after that do cardio, but its very small, so its not effective.
Second, in cases like legs, glutes, belly, etc... You might lose fat in those spots given the condition that the storage of fat in that area is happening due to hormonal disbalance, and not genetics. For examples, belly fat is caused by insulin, so improving your insulin resistance (for example by avoiding carb sources that dont have fiber or having no carb at all, taking cinnamon and other things that improve insulin levels, etc...) could actually make you lose belly fat.
Nope. Incorrect. There is no way to spot reduce fat
That!! Right there!!! Victorian era body builders - what we'd call farmer strong today, these people are MORE strong than these hyped up body builders in pure, overall strength.
No they ain't, no farmer can squat 800 lbs
@@fredgamer5142overall, full body strength and endurance.
The difference between regular and celebrity trainers is that celebrity trainers put you on PEDs and regulars dont.
Truth.
People, I think there is an error at calculating protein intake daily. He said 180 lbs ->180 g protein. WAY TOO MUCH. The usual rule says: 1 g per body KG, you need to convert lbs to kg first! 7:59
0.7 to 0.8 is enough 1 gram is easy to remember but doesnt lead to more muscle
The thing I remember for muscle training: High Weight & Low Reps(3-5) = Strength building, Moderate-High Weight & Moderate Reps(8-15) = Volume building, Low Weight & High Reps (15+) Endurance building/Toning
Dunno if that still holds up today or not, but its what I was told when I was gym active.
That's how I train. I'll start 3-5 reps for strength, and the next upper body day, I'll drop the weight to 70% of my max and go for 8-10, then do the same for lower body. The following week, I'll up the reps to 6-8 and 10-12 respectively, then I'll go for a PR (2-5 lbs heavier of my max) on the third week for 3 reps and begin the process all over.
It's a good basis, but every exercise you do builds strength, even isometrics. I think a better word to use for a 4-6 rep aimed workout would be bodybuilding.
I lost 23 kg in the last year with the help of a personal trainer. Each month, a perfect 1600 cal defacit accounted for maybe 2,5kg loss, and workout for maybe 0,8 kg. The defacit was the key, but both were crucial. Cheers to good health 🎉
Great video! Motivated me to do an impromptu training session while watching it twice. @14:00 Slight correction: A DEXA-Scan (as spelled in subtitles) is for bone density. A DXA scan (dual x-ray absorptiometry) is the same technique, but applied differently, and can measure body fat. If you really want to get fancy with imaging for body fat I would recommend getting an MRI though. It is way more expensive, but does not come with radiation exposure. cheers :)
This was very informative. I loved it
it's not great, has a lot of misinformation and a few things that cause misconception without more details.
The coffee thing was painful to hear. "because it's natural" not "because it increases adrenaline"
Let's be honest. Many hard working gym rats shed a tear at the end. You deserve it kings and queens! You deserve it!!
No thanks, we dont want you, we want a proper trainer like Dr mike, jeff nippard etc this is just some celeb bs trainer
Any way you slice it, a calorie deficit is no fun. You will be hungry and you will be tempted. It takes strong will power and dedication/discipline. You can't sugar coat it. Just embrace it. The only saving grace is that they're not forever.
The microtear thing is completly outdated... Muscles dont grow because they are damaged and get repaired
why do they grow then?
@@kulik03 stimulus through progressive overload.
@@kulik03 Basically when the muscle receives sufficient mechanical tension the body responds by building/adding more muscle, not because tears get filled up
@@kulik03there are parts of your cells that tell your body to grow muscle when high amounts of tension are observed. Microtears are merely a side effect of high tension. It's a classic case of correlation over causation. Microtears actually limit your body's ability to grow muscle.
many different styles of push-up if you are limited to body weight. Body weight motions are typically the most beneficial for healthy life, as long as the form is correct
a few notes: love his accent, prefer the shorter/trimmed beard instead of the big bushy one thanks
WOOOOO new WIRED video
Studies show that you need only 0.7g per lb of body weight(1g per kg of body weight), not 1g per lb.
In a world full of bs content on working out I was skeptical of the tips he was gonna give but homeboy said nothing but the truth. All simple and what actually works. Great video!
90% of his info was bs. Works if u a beginner but when u a beginner everything works
Everyone's an expert when it comes to the gym. This guy is a successful trainer and you don't get successful if you don't help people get actual results.
he an idiot
he said 15 set, if he didnt mix up set and rep he is an idiot no study has shown 15 to be enough set that way to much
you only need 0.7-0.8 gram of protein per pound of body weight that 1 gram per pound is just easy to remember but is just too much
I workout in the gym like 1 hr 40 mins of tiktok , 10 minutes of ig comments and 10 mins of push up.
When it comes to dumbbells, this guy is pretty smart.
5:35 that is the deltoid that is at the center of that circle not the traps…
couple issues with the beginning but the more this video went on the more I liked it, lots of good info even if there are a couple of things that should be updated like the muscle tear theory etc
Back when I was at university (and thus working out regularly) it was recommended that we eat foods containing 1.5g of protein per Kg of body weight. Any excess protein would be pissed away, so we felt that _More is Better._
I might also have recommended that for people who don't know a lot about healthy eating habits, that they start 'counting calories,' in an effort to reach their protein goals for a minimal intake of calories and that they .do so three times a day (one of those times being immediately after a workout)
This just shows how out of touch they are with non hollywood obsessed people.
I do beer curls everyday.
This was incredibly informative. Thank you for answering all these questions!
Feel so validated about my pre-gym shot of espresso
I feel like the nutritionist had very different advice. Maybe it's because the nutritionist was talking about what to eat everyday vs when someone is trying to change their physique? Harvard Health says, "To determine your daily protein intake, you can multiply your weight in pounds by 0.36". So for a 180lbs adult, this would be *64.8 grams* of protein per day. Now... at 7:45 he recommends that a 180 lbs person eat *180 grams* of protein per day?? That's nearly a 300% Harvard Health's recommendation. Is this only for when one is trying to gain muscle, and if so, for how long is that beneficial to continue?
0.40-Mechanical tension is actually what drives muscle growth, not micro tears.
Does he means reps or sets for first question??
probably sets in a week
He said sets, he probably meant sets.
@@bean5 Yeah but in what timeframe? A week, a year? Not sure if bad editing or what
Sets in a single *workout* is what he most likely means. So eg 12 sets would break down to 3 exercises, 4 sets each in a workout
The one thing I clicked on this for and now it's a mystery...
Training based on celebrities is stupid. They get ready for specific and finite goals. We need life-long advice.
This is so helpful
Very convenient video as i just started weightlifting a week ago.
Good on ya bro! But this guy is full of it. He has no idea what he's talking about lmao. Bro-science out the wazoo. Look elsewhere.
Yea, as that other guy said this isn't the _best_ info on bodybuilding
I'd recommend Dr. Mike (as people have referenced here), Jeff Nippard, Sean Nalewanyj, etc.
I second Jeff Nippard. Also check out the videos he did with Radu Antoniu on how to build your first 5 kg of muscles.
@@ThisIsMyFullName will do. Thanks for the recommendations
excellent content 🖤 Magnus delivers effortless fitness wisdom
Israetel squad, ASSEMBLE!
He definitely should have hit more of the nuances of creatine, but after 3 years of lifting I've learned very similar information. He even taught me some things. This was a very good video!
We need some Biolayne up in this joint
Fun Fact, your body actually makes Creatine naturally
Ok, Joe Rogan
I think he gave great advice! I’m proud of everyone in the comments for using discernment, not everything a celebrity who’s job revolves around their body is going to be right for an average person, or even someone with a different job that relies on their body!
I don’t really understand all the hate here? He’s successful at his job and tells us how he accomplished stuff with some facts and science added! No im not personally doing 9 sets or counting my macros 😂😂 im also not gonna be in a marvel movie anytime soon soooo… that’s what works for his clients like why is everyone mad 😭??
Getting in THAT MUCH protein is SO difficult… I’m a tall lady and trying to even get near 100g of protein a day is so tough (need to eat so much… so heavy… even when just drinking bone broth for 50-60g there), let alone 170g….
Are you avoiding protein powder? Protein drinks, powders, and bars are really helpful! Also, seafood!
you just need 0.7 to 0.8 ok no study found that more than that gave you more muscle
There should be a special place in afterlife for people who use metric and imperial units in the same formula. @7:44
Actually that's super helpful for Americans because we measure body weight in pounds but macronutrient mass in grams.
How does one get a high intensity workout with a pinched nerve in their back? I’ve been dealing with this for 2 years now. Swimming isn’t a viable option (it’s a matter of logistics and cost where I am), and so many movements like burpees, jumping, and running cause pain.
Everyone is mentioning some Dr. Mike in the comments. Who dat??
Always wanted to know - is stretching better before or after a workout?
warm up before, stretch n saunas after
@@rywk4225 thank u so much!
Renaissance periodization moment
This was very informative and helpful, thanks👏
Fantastic answers
Please do one for cycling ❤
wait. dr David Katz just said in the previous video here that vegan diets can get all amino acids that the human body needs. is there a different for this intake when someone wants to grow muscle?
please keep the text boxes up longer
JUST PAUSE THE VIDEO
Oh he was saying "body builder" when I thought he was saying "vaudeviller" 😅
Fascinating.
Thanks for the tips Magnus! Very informative!
“Up to two minutes” rest for heavy exercises is nonsense. You CAN do that, but if you’re actually lifting heavy, that’s a very short rest. Less than a minute, even for lighter exercises, is too little to be really recovered.
I do love that he proscribes the same movements and workout styles for women as for men, though. That’s a myth that drives me absolutely crazy.
A good rule to live by is wait until you feel ready to repeat a set no matter what the time of rets is. That time will lessen the more you do it anyway. Still push past your limit just a little to find those gains.
12:41 another piece of complete misinformation. Calories needed to intake is determined based on a lot of factors not just weight. I’m 165 lbs and I need to eat close to 3,000 kcals to maintain weight. If I did more cardio that number would be even greater. That number of 12 is completely arbitrary.
Of course, but He was literally talking about calorie intake as it pertains to weight loss, he really wasn't talking about anything else.
Good guy but why is training celebrities seen as a flex? They have more spare time and money than anyone - athletes and bodybuilders with full time jobs are far more impressive imo
How can we give questions to these specialists?
Lots of these questions could be easily answered if they just googled it.
More of him, please!
No.
Can’t wait for dr Mike to call out his bullshttt
And then there is me, who have bee on a bulk diet for 16 years and are at about 11% body fat, that’s called being a danish teenager
How much warmer are the muscles after the warm up?
@profprostate8683 hilarious
15:36... ''chest is the only thing touching the ground''... Wait, am I doing it wrong my whole fitness carreer then? What do I do with my feet and hands now? 🙀
In early bodybuilders he forgot to mention that, they didnt take steroids back then and they do now, and chest is one of the places which higher androreceptors, so it probably also takes a huge role that they are enhanced nowadays, and most of his chest size is due to steroids.
Also, actually the main reason why in special just the chest was that flat is due to the bench press not being used as an exercise but the shoulder press instead, so the chest was not that developed, unlike the other muscles.
I feel like this video is at odds with the gut health dr video, specifically about the protein intake
I'm 6 ft tall,125lbs, & in my 30tys. No medical issues. Just a dumb metabolism. How do I slow my metabolism down so I don't have to eat 3000 calaroies a day in order to get to a healthy BMI?
find the amount of calorie your body need so you dont gain or lose weight
increase that number by 200-300
then you go to the gym
0,8 gram of protein per pound of body weight
Isn't he the guy whose client are usually on Gear? (Hemsworth, Skarsgaard)
He was wrong about reaching target weight. He said multiply your target weight by 12 and that’s how many calories you should eat but is completely wrong. If you wanted to reach 135lbs 135 x 12 = 1620 calories. That is noway near enough to bulk up that’s more like a maintenance maybe even less
180 grams of protein in a day sounds crazy 😭😭
You don't need 180g. For most people who want to grow muscle then 100g-150g is enough
Lol @ the post workout routine.