You know what I hate those bodybuilding videos where it’s like a dude standing there with their shirt off rambling for 15 minutes just to give you one tip and then at some complicated that you’re never gonna use anyway .when I started working out there was so much info it was basically the same as if there was no info I was like dammit I don’t give a about all this extra stuff just tell me what the to do so.
in this video I’m gonna tell you specifically how to work out how to diet how to build the best body you’ve ever had this is targeted at beginner and intermediate-level guys I know there are tons of different things that work but instead of giving a load of options I’m just gonna tell you one thing that’s guaranteed to work and how do you know it works because it’s exactly what I did first.
lifting weights for the first month live 3 days a week to 4 sets of each exercise 10 reps per set 2 minute rest between sets so your body can get used to weightlifting if the only way you’ve ever lived at what your Dick last night when you were on porn hub you don’t want to hit the gym and start lifting heavy as on day one because it’ll be bad for you you should do compound lifts this is the that hits multiple muscles for example bench press deadlift military press squats that’s it once you’ve been lifting for awhile you want to up the intensity and start lifting heavier doing anywhere from 5 to 8 reps per set you also want to split up your schedule to hit 2 muscle groups today.
this is what my schedule looks like Monday chest and triceps Wednesday back and biceps and Friday shoulders and legs some people like to do one muscle group today and that’s fine but I’m gonna recommend do until the most important thing to keep in mind is that you want to hit about 12 sets per muscle group so for the chest you could do incline bench press flat bench press chest dips each about 4 sets wellness check you only need to live for one hour Max each time being in the gym for 2:00 hours a day is pointless especially for beginners and intermediates second cardio a lot of guys who live don’t do any cardio but I like to do it for a couple reasons one burning calories through cardio is a lot more fun than eating one less meal each day until it’s good for you to stay fit anyway if you get winded running a half a mile you’re still gonna look pretty stupid regardless of how good your 6 pack is our.
How big your biceps are during your first few months of lifting I recommend doing cardio 3 days a week after you left for about 20 to 30 minutes just jog on the treadmill do the elliptical have sex with some hot girls whatever you feel like doing switch it up and use it as an opportunity to try out different things that once you’ve been working out for a while you can ramp up the cardio I like to do interval training which is where you go fast and then slow intervals for example if I’m on the treadmill I put it up to the Max speed and do that for about 20 seconds then I cut it down to a power walking speed into that 40 to 60 seconds and repeat that cycle 10 to 15 times that’s it you can do it on a treadmill or outside on the elliptical around the bike or any machine other than the stairmaster I like to do this for 2 reasons one it’s a lot more fun too it doesn’t take up as much time in 3 it allegedly burns a higher percentage of fat than regular cardio no I say allegedly because some people disagree but I’ve always had better results with intervals.
so I recommend it just keep in mind that you should start intervals once you’re already used to lifting because it’s a lot more intense than regular cardio which means it can cut into your recovery so if you’re just starting out you don’t want to go too hard or you can get injured third diet for your diet all you really need to do is eat healthy don’t make a big deal out of this just eat that you think is healthy like vegetables fruits potatoes rice beans and so on and avoid the that you think is unhealthy like candy soda Cheetos you don’t have to over complicate this take a general estimate of how many calories you eat right now if you eat a pretty regular diet it’s probably about 2000 if you eat 3 meals a day and you also pick out on snacks while you watch Netflix at 2:00 AM it’s probably more like 2500.
now when you start working out you want to put on muscle so you’re gonna eat about 500 calories more than you usually do as long as you work out hard do your cardio neat clean you’re gonna gain very little fat or no fat at all so you don’t need to worry about that if you find yourself putting on fat then don’t even worry about it it just means you’re reading too much so all you need to do is cut down on how much you’re reading and that’s it 3. If you’re already fat you want to lose fat instead of adding 500 calories to your diet just subtract 500 instead it’s simple you don’t have to count calories just diabolic but if you feel like you’re not seeing results fast enough and you want to do it then go ahead go for it so that’s pretty much it in summary live 3 times a week at first then progressed to 5 times a week do intervals for cardio eat 500 calories are more R. 500 calories or less depending on whether you’re skinny or fat I’m also going to write out the exact workouts that I did this week as well as the full list of exactly what I ate below so you don’t have to follow up exactly I’m just gonna put it out there to show you what I do so you get the basic idea see how simple that **** is. Want me to do another video about fat loss tips then comment below and let me know and stay tuned for next week’s video how to dress well because once you have a nice body you can complete the look by getting it into some nice clothes to. He.
