[00:00] Hi, I'm Magnus. Welcome back to my channel. For more tips and tricks, follow me on Instagram. Today, I want to go over a beginner's guide to the gym. Starting your fitness journey can be intimidating.
[00:12] Putting yourself in a new, uncomfortable situation is not easy, especially when you're not walking into the gym for the first time. A lot of people going to the gym for the first time feel pretty insecure
[00:24] and are thinking, where do I start? What type of training should I be doing? Can anyone help me with the program? How does this machine work? And is everyone staring at me right now?
[00:36] Well, most of us have been there at some point. Trust me when I say that as soon as you take those first steps, you're going to feel so much better. And you will realize that you have nothing to worry about in the first place.
[00:49] The gym is actually a place where you'll meet a lot of like-minded people that are on a similar journey to yours. Personally, I feel really connected to the people I meet at the gym for my gym,
[01:02] almost like a brotherhood or a family. Before you go the first time, you should ask yourself, what's your motivation for going to the gym? If you go for the wrong reasons or have unrealistic goals to start off,
[01:14] there's a big chance that you might get discouraged and eventually quit. Remember, this should be a lifestyle shift and not a fake. It's a marathon and not a sprint.
[01:26] So let's talk about preparation. How should you prepare? What should you bring to the gym? Should you be taking any supplements? Which gym is right for you? I would test a couple of gyms before buying a membership. Most gyms allow tours and also free trials or sessions before you need
[01:45] to make up your mind. What about a workout partner? A lot of people love going to the gym with a friend or a partner. I'm not against it entirely, but I do think it's extremely important that you
[01:57] start on your own and hold yourself accountable. If you go with a friend or accountability partner, the risk is that when they quit, you quit. Before going to the gym, I make sure that I've eaten
[02:11] something. You don't necessarily need to eat before, but there's an anabolic window three hours. You need to make sure to eat some protein in a three-hour window before or after working out.
[02:23] Personally, I prefer to eat some carbs, some good fats, or one or the other with some protein about an hour before going to the gym. What I bring to the gym when I go is a water bottle and every once
[02:36] in a while I'll bring my headphones that I can connect to my iPad or phone as well. There's There nothing worse than seeing a person at the gym putting on a big pair of headphones which means they can hear anything what going on outside of those headphones And they blasting music obviously Then they slamming weights like crazy
[02:58] Regardless if it's free weights or machines, they can't really hear the noise they're making. So people start dropping weights and slamming them. But everyone else in the gym can hear it, and it'll make you go deaf.
[03:10] If people start slamming weights around you, it is super uncomfortable and really bad for your hearing. So don't be that person. Make sure to put on something comfortable. It is really all about functionality, not what you look like. With that said, don't show up in a pair of jeans.
[03:27] You see that every once in a while. Avoid that. Then you want a good pair of sneakers that supports what you're doing in a gym. I mean, I shouldn't have a pair of running shoes if I'm trying to do deadlifts or lifting weights at all. And I shouldn't have a lifting shoe when I'm running
[03:44] on the treadmill. So try to get a shoe that supports what you're doing. And there's hybrid shoes as well because a lot of people are doing a combination of everything. But I do think that's
[03:56] important. Get a shoe that supports what you're doing in the gym. So let's talk training programs. If you are going to invest the time and money going to the gym to reach your goals, to get
[04:08] healthier and to be more fit, you need to know that the program that you're on, it's a good program that can help you with all of that. To make sure that you're on a good regimen or program
[04:21] that suits you, I would talk to someone at the gym. Every gym's got a personal trainer or an instructor who can help you with all of that. There's also a lot of good information online.
[04:33] Obviously, not everything on the internet is great, but if you type in MagnusMethodApp.com, this guy pops up and I have a ton of programs that you can do. So a typical program could consist of
[04:45] doing lower body one day, it could be a push and pull day and then an arm day. So in three or four days you work through the whole body and then it starts over. The whole philosophy behind this type
[04:59] of training or programming is that you allow yourself to target each and every muscle much more and harder and then let them rest a couple of days while targeting other muscles and then
[05:14] you come back and work them again. The first couple of weeks I would not overdo it. I would start with maybe three sessions a week and then slowly ramp it up to four or five or six whatever
[05:26] you have time with and what you prefer to do. If you keep on coming up with new exercises every time just to keep it fun that will hinder your progress it will set you up for more injuries and you will possibly not reach your goals at least not as fast So stick to a basic program learn the foundations build a strong foundation and ramp it up slowly
[05:51] When it comes to reps in the beginning, I would rather do more reps, let's say 12 to 15, instead of dropping down and doing heavy weights and doing 6 to 8 or even 10 reps.
[06:04] I do think it's important to work on that movement pattern and build a strong foundation. Make sure that your ligaments, your tendons are in on it and that you build up over time. Resting in between sets is super important to me.
[06:19] For me, it's about the quality of the sets and how you execute your reps in the beginning. And that also takes us to the next thing I want to talk about. Make sure that you execute these exercises with good form.
[06:31] If you don't, you might work the wrong body part. You will most likely set yourself up for an injury. Anyway, just make sure that you learn how to do every exercise with good form.
[06:44] There's a lot of talking about cutting or bulking as well. Bulking is when you're trying to gain weight. You want to put on maximum amounts of muscle mass. You don't really care about your body fat.
[06:56] and then you have cutting when it's all about getting toned and shredding fats while keeping your muscle mass as high as possible. And in the beginning, I wouldn't even think about bulking or cutting. You want to get in, you want to build a strong foundation,
[07:10] then you can decide what you want to do. When it comes to training and programming, you should know that it's mostly nutrition when it comes to bulking and cutting. Try to keep your training to about 60 minutes or less.
[07:23] I always say what doesn't happen in the first hour in the gym will not happen the second. Here's some essential gym equipment that you should know how to use. So leg press is a great fundamental machine that works your legs.
[07:39] It also allows you to lift a lot of weight without putting you in a compromised position. Start with sitting down and place your feet on the board. Before starting the exercise, make sure that you push down your glutes against the two cushions that you have behind you.
[07:56] You want to make sure that you don't allow your pelvis or your hips to rotate forward as you're lowering the weight. Make sure that you're pressed with the whole foot, especially the back of the foot.
[08:08] Always keep some resistance on the way down. Keep that tension in the muscles, eccentric when you're lowering the weight. And then you want to be more explosive on the way up. Make sure you don't lock out your knees at the top. The leg press will work your glutes, your hamstrings, your quads, basically your entire lower body.
[08:26] Bench press In the bench press we using the barbell and it works the chest Start with placing yourself on the bench Make sure that you put your feet in the ground with good support then you want to tuck in your shoulder blades towards the bench and then you want to lower
[08:42] your shoulders and then you want to push up as explosive as possible without compromising on the floor. The lat pulldown works your latissimus in the back your big back muscle so remember there's two movements to this lowering your
[08:55] shoulders and then pulling down. On the way up you do the same thing but opposite. If you go on my app I have videos and descriptions for all of the exercises that you can think of. Nutrition is
[09:07] hugely important and before I continue don't forget to subscribe so I can continue to share with you guys all the knowledge and experience that I have gained over 20 years as a trainer and nutritionist. You can run a marathon and be overweight and you can have a six-pack and be
[09:22] allowed to shake. Nutrition is key if you want to gain some muscle mass or if you want to lose some body fat. Your body fat is mostly determined by your nutrition. You need to eat enough protein in a day to gain or keep your muscle mass and you need to eat the right amount of carbs and fat
[09:39] to lose or gain body fat. There are thousands of diets and strategies out there. If you want to know how I do things with my actors and my artists, you know where to find me. Check out magnusmethodapp.com.
[09:52] I believe in a balanced diet. I don't really restrict myself from foods. I just make sure to eat the right amount or proportion of fat, protein, and carbs with every meal.
[10:04] If you want to gain weight, you need to eat more carbs than fat. If you want to lose weight, protein more or less stays the same if you're active and you want to keep some muscle mass on your body. My philosophy is that you should enjoy food.
[10:17] And 17 out of 20 meals, I make sure that I'm on point. Three out of 20 meals, I eat whatever I want. So two final tips that I want to give you. Don't start too extreme. Maybe start with three times per week and then ramp it up over the next few weeks.
[10:33] Personally, I do five days a week. Make training a part of your life. When looking at your physical activities, I want you to think about three different things. One, what do I like to do?
[10:45] Two, what does my body need? Three, is there something I want to master or get better at? When looking at those three things, you also know how to program your training. Maybe running is your number one.
[10:58] Maybe strength training is your number two. Maybe swimming or golf is your number three. Just make sure to create a program or a weekly program when all these three are represented. And last but not least, enjoy the process and don't expect to be motivated all the time.
[11:17] motivation is overrated. Discipline and accountability is what matters. Good luck.