5 Fitness Mistakes Made as a Beginner
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- Опубліковано 2 чер 2024
- This is my personal opinion about my experiences throughout my fitness journey, this advice will not apply to everyone.
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==LINKS:
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==SOCIALS:
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protein bar from @Barebells
Contents of this video
00:00 - Intro
00:31- Number 1: too much winging it
01:31-Number 2: just going through the motions
02:24- when going through the motions is necessary
03:37-Number 3: no rest
03:47- Sleep
04:23-Rest Days
05:26-Rest time within the workout
06:38-Number 4: Seeing food as the enemy
09:03- Preworkout meal/snack
09:21- Outworking a bad diet
10:22- No goals or changing goals too often
11:57- A comforting word
13:27- Closing thoughts
13:56- Photo Montage through the years
14:32- The End.
#LeanBeefPatty #fitnessjourney #fitnesstips #fitnesslifestyle #gains #fitness #gymmotivation #gym #fitnessmotivation #leanmuscle #lean #muscle #bodybuilding #musclebuilding #cooking
Especially for beginners: realize that it takes time. Most of the guys/girls that are just built like UNITS probably took years worth of proper training and nutrition approaches. Progress is almost never linear, so don't feel bad WHEN (not if) you have an off day.
Key anti-quitting/plateau destroying mentality right here. This notion cannot be stressed enough.
u made me cry thank you
@@SteveThePirate80 uuu tuu😊
also the juice is much more prevalent than beginners would think
@@X3RUBIM True. I have a degree in Kinesiology and it wasn't until i started working at LA Fitness after graduating that I realized how many typical gym goers were on gear/strongly considering it. Whether it starts with SARMs, peptides, or straight up Tren.
#6. Consistency. It's easy at first, then becomes harder, then ultimately becomes habit.
A consistent crappy program is better than a completely sporadic perfect program
@@basedbane787 this was exactly my approach at first lol. Just doing whatever, at least 1-2 times a week.. It felt kinda pointless at first, but going once a week felt easy enough to do anyway. Now im going 3-4 times a week and tracking more. Motivation is not always there, but habit is getting stronger week by week, I hope.
This comment is so wrong. Is literally the opposite. It's hard at first, then becomes easier 😂😂😂😂
@@basedbane787wish i found this out earlier on. I suck when i have to take it seriously because i have other very difficult responsibilities that i would ditch exercise because it was the most expedient i could ditch. I decided just to have fun with it, and now i do it regularly because i just have fun with it
@@black-nailsProud of you.✊🏾Stay hard.
My biggest mistake was forgetting that I had only been working out for 2 months. And being hard on myself but I didn’t have the body I wanted. This journey will test your Mental. I had to keep reminding myself that I just started. 😅
I gotta remind myself come May bc i just started working out yesterday for my beach trip in may lmao
I started back to the gym in January after taking years off. I feel so disappointed that I'm not seeing intense progress in my appearance (I can tell I'm getting stronger at least) but it's only been a few months. I'm glad I saw this comment tonight. 🙂
YESSSS THIS! I did not feel happy that I have not achieved in 6 months what someone else, who has been working out for years, have achieved in 6 months. I thought I was failing.
I just tell myself to keep going, and before you know it you've done a year's worth of working out. Good luck with your fitness journey!
I’m really glad i saw ur comment just wanna let u know that
1.) Structure (i.e scheduled workouts, tracking food/progress)
2.) Going through the motions (safe form, but go till you cant)
3.) Rest more seriously/ active rest days/ (hurts the body and mind!! get full 7-9hrs) rest till heartrate recovers during workouts
4.) Food is NOT the enemy (Calorie Deficit.)
5.) No goals / focusing on short term ( will lead you to nowhere)
I feel so fortunate to have started my fitness journey in this age of free information thanks to influencers like you. I'm not perfect but I think I've done well with structure, diet and rest so far.
agreed!!! good for you ! keep going🫶🏼
But in this time and age, where we have so much free information, you have to be extra careful about misinformation, that's being spread on the Internet. Remember anyone can upload UA-cam videos. Always research for more sources. Don't take anything literally. It can be dangerous. Even dear Patty's information.
Check for at least multiple sources and even better scientific ones or at least peer reviewed references.
You are perfect
i need help with the diet. I'm a skinny-fat girl.
Its usually good, but personally, I tend to get really confused because everyone seems to say something else.
Sure, I have my Sources I trust and listen to,
(Daddy Noel for example)
but I occasionally still get confused by other Influencers
my biggest mindset change when i was first starting in the gym was realizing that 90% of the people in the gym with you are there for more or less the same reason you are. it's not so scary when you think of it like that, as a community.
very good point!
Yes. Also realizing that people who are good at something (as in, they have a good shape and exercise regularly) are actually EAGER to see others who value that. They want to help, they will most of the times answer your questions, lift you up, correct yoru mistakes. If you don't have too much of an ego coming in, people can see it, and they will help you. It's so rare for people to be hard-working, that when a hard-working person meets another they go "omg! finally someone who is coming in and putting the work with the right attitude. Here is all you need to get where I got, now go do it!"
We often have insecurities that those further than us in a certain path will try to harm our progress, but it's the opposite. The path is hard, and most peopel welcome anyone who wants to walk it. Because most peopel are just bravado and shallow behavior and very little REAL desire to change. A dedicated person in any area of life is a gem, and they are easily spotted.
Yes! I realized that recently, too. I was at the gym resting between sets listening to people grunt and slam weight and I thought to myself, "We all came here to suffer today." A big group of crazy people who enjoy suffering in the name of gains.
90% of the people in my gym are not working out though, 40 mins on the treadmill setting 5 whilst watching coronation Street is not going to cut it, I have nothing but contempt for these people.
@@highmarshalhelbrecht4715 who cares
My biggest mistake was falling off the wagon with my diet for two weeks during vacation and thinking that I had lost all of my progress at the time (I was down 55lbs). This led me to fall back into not even working out. If I just would've got back to it after vacation I would've been just fine but I ended up not working out or dieting for over 2 years. Now I'm back to where I started but I have made progress this week by getting back to the gym and slowly improving my diet. KEEP AT IT!!!
Oh goddd i do this every year during christmas break 😭😭
Yes this has recently happened to me. Went to vacation for a week didn’t eat a ton but ate what I wanted. The gym there at the resort only had light dumbbells. So workouts weren’t really work outs. When I got back home i went to the gym but my progress went out the window, I lifted less and slowly ate more and stopped going to the gym all together. I’m working on trying to find that balance again. It’s definitely hard when you think you lost everything you worked for for months.
Yep, this happened to me, lost 90 lbs in a year, hit a plateau, vacation/Thanksgiving happened, fell off the wagon, gained 30lbs in 4 months, I'm working on it again.
This happened to me last year. Right when I saw my body changing after about 3-4 months, my dad died abruptly. Gained everything back in 2-3 weeks and lost focus. I just started back again. One day or Day one is my motto now.
Right! We need to always get back into habits, not let ourselves believe in excuses like it's too late
I agree with splitting up different workouts for different parts of the body on different days, but it's hard for me to do that because I always feel as if I'm "not doing enough." Does anyone else get this feeling?
I did when I was younger but now I’m happy to get in and get out faster. I love long workouts, still! But I developed other hobbies outside of the gym and that makes me feel more well-rounded. Less gym time=more time to garden! As long as you are accomplishing the goal, don’t worry about underperforming. Instead, find other cool things to do with that time.
@@glitteriable I like this approach! I don't want to feel as if the gym is what my day revolves around. Kind of boring
meeeeee
Yes, all the time.
I was like this before - but you have to trust your body and how it’s metabolizing. It’ll happen, just give it time 😊
It DOES get repetitive. Going to the gym, lifting weights, taking supplements (if you do), dealing with guilt for not going. I’m telling you it’s okay to take a week or two off, and fill your life in with other activities or just take a break. I don’t mean to be a couch potato the whole time, go outside, read a book, hangout with friends. I promise you’ll feel brand new going back into that gym and a lot better after that first workout. Stay blessed y’all, and good luck with your fitness journey.
THANK YOU, I really need this reminder rn. Got my wisdom teeth out three days ago and was told not to wko for a couple days bc it makes your gums bleed more. It's hard to not obsess abt being in this weird limbo, and your comment is a good reminder that a few days/weeks off is essential!
Did that, regretted it, couldn’t get back into working out for a longer time and lost quite a bit of progress.
I agree! What matters the most is that you go back to the gym/working out :) So far I’ve had periods where I go the the gym every week, for two months, and then I stop working out, for two months. Then, I repeat the cycle. Fortunately, I have been able to go back to the gym in a shorter period of time, because I am now aware of the pattern I’ve been following unconsciously, but it isn’t easy.
Stay blessed, too. 😊
my problem is my adhd lol i love working out but the repetitive same rountine is dragging me down. to handle this i have changed my routine and incorporated new exercises as well
While I do think taking time off is good, taking multiple weeks off at a time isn't good advice in my opinion if you lift heavy. Any time I've gone a few weeks without training and gone back I've lost noticeable progress. You have to ramp back up slowly as well or you'll wreck your muscles for days, meaning you shouldn't lift for even longer and then it's this whole thing that messes up your flow.
I'm no professional here and I'm just saying what's worked for me, but I think if you wanna take some time off, limit it to maybe 4 or 5 days.
Another piece of beginner advice: It's normal for your muscles to be asymmetrical. One pectoral might be larger than the other. One arm or shoulder might be stronger than the other. That is normal at the start.
So would you say they even out eventually, or do you actively need to do more reps etc on the weaker side? I've been working out with weights less than 4 months (dumbbells at home, not gym) and getting frustrated with the imbalances I'm seeing between different sides (partly due to prior injuries, but I don't know how to fix that) 😖
@@oksanakaido8437 I am no expert and sorry for sticking my nose in, but from what I know: you start the exercise with the weaker side and, let's say, you lift the hantle 8 times. Then you change hands and with the stronger one you still do only 8 lifts (even if you could do, idk, 12).
🙂😭
@@Asril24that’s smart
Most guys right forearm for example
Thank you for you vids. I'm in the middle of a horrible breakup. Your vids in the background while I work is helping me. Thank you
Thankyou! 🙏 you’ll get thru this 💪 I’ve been there, in my experience time heals these wounds eventually ❤️🩹
DAMMNNN 50 BUCKS?! Bro i would love to donate that much but im broke ASF.
How you doing now bro?
@Phoenix-ov5gg Doing much better thank you. I actually spent for a therapist to heal my mind faster. And I'm OK and looking forward to next year. Just like David Goggins would say - You don't know me son!!! 🤣
@@YeahBruhDoIt good to hear bro 😎 I still remember my first breakup, I was a mess for a whole year 😂 was a long time ago though!
Stay strong and focus on self improvement 💪🏻
Something that's been absolutely crucial for me is the intent behind fitness. In the past, every attempt at getting fit was always fueled by a dislike for how my body looked, and I lost motivation every single time. This time around, I started working out with the desire to feel an improvement in my body and to become stronger. It's easier (and healthier) to strive for something you want to add to your life than to run away from something you already have, but dislike. I added healthier and more nutritious foods to my diet. I was encouraged every time I noticed the same workout I did the previous week felt easier. I felt the overall improvement within my body before I started seeing it on the outside. And by approaching fitness through positive additions, I inevitably ended up decreasing the things I didn't like when I started. I lost 45 pounds, I'm at a healthy weight, I put on more muscle than I expected, and most importantly, I now know for a fact that I can do this. When, not if, I ever have a big setback, I know I can get back here with time. The other day I shocked myself when I could do a pull up, something I've never been able to do. My next goal is to do 10 :)
Inspirational comment!!! I too have never done a pushup lol cheers!
My only reason for working out in the past was to change my physical appearance because I so badly resented it. Now, I do want to change how I look, but I also have the intention of getting stronger and maximizing my load. I struggle with body checking throughout the day like “Is my dream body there yet?” Lol it’s a bad habit I would like to stop.
As someone that has been training 30 years and worked in the industry 20 years absolutely everything in this video was 100% spot. In a world filled with bad fitness advice I hope your channel goes mega. Keep rocking.
What does she , mean by motion and form
@@Yaya-bd7ml do the exercises correctly so you maximize muscle gain and limit injury??
Is their any way you could give me some advice. I’m battling body dysmorphia and an eating disorder and I want to make my life and health right so bad
@@Yaya-bd7ml focus more on the way your body is moving than on the weight bearing
@@xx_liveyoung_xxv.9219 i would say to slowly integrate healthier meals that keep you full rather than tiny meals that would lead to bingeing. for example integrate fruits, protein and fibers into your breakfast to keep you full ( if you have anorexia, i would recommend slowly adding in foods that make you feel good because they taste good. get rid of the salads like lettuce and stuff, seriously.) and just remember to try your best and never give up. ive given up many times but that only leads me to losing time so i have decided to never stop now. and also its all about balance. like eat one unhealthy meal or snack in a day and balance it out with 2 healthy meals and snacks
“It was the blind leading the blind, and I was both the leader and the follower.” Well… that pretty much sums up my fitness journey so far. 😂
I felt the "making food your enemy" part!
I was eating nothing. Fasting everyday and the only meal I would have was oatmeal. AND AT THE SAME TIME WORKING OUT.
I got the body I wanted, ngl. But I was unhealthy and I knew I wouldn't be able to maintain that because as you said, it makes you suffer. I was miserable. I loved to see my bones sticking out, the abs showing, my face getting smaller, having no period....
It made me develop binge disorder and I gained it all back. Now I'm trying to eat better and start working out again.
I wanna be very lean and skinny. I'm afraid of falling down to anorexia again and the bad habits coming back, but I'm not gonna give up on having the perfect body.
100% agree with this and what patty said as im currently binging after 2 years of constant fasting every week.
"perfect" is an ambiguous concept. Why? because its common to have one body type and trying to reach another simply because of our will/desire. What she said in this video is exactly that knowing her structure better, gave her happier days. Example: if you are medium body type (mesomorph), why try to be under weight like you were small body type (ectomorph)? That will lead you to mental suffering to reach and to maintain yourself "out of your league". Pay attention to this point. ok?
@@planetafuria7944 Of course!
The thing is that when you're disordered, you're not really concerned about the damage that being malnourished does to your body as much as you reach your gw.
I'm recovering now, and starting to think about my body paying attention to what it can reach while it stays healthy, is something that I really just started thinking about now.
The body dismorphia doesn't go away, wich is horrible.
I'm at a healthy weight now, but i still feel very fat.
@@peaceoutbear34 hope you recover safely! You deserve the best 🤍
Honestly, I'd love to have no period too but that's because I have endo
If you’re a stay at home mom like me and workout at home, something that has helped me get my workouts in is to break up each set of my workout during my children’s meal time which is like 3x a day. That’s how I’ve been able to fit it in. Before I would be too scared to even start my workout session out of fear of getting interrupted or taking too long to go through it. So some days I’d skip out on working out all together. Now I’ve been able to consistently get my workouts in because thankfully my children eat their meal each day 3x a day. Hopefully that may help someone else that’s in a similar situation. I’ve still seen results this way.
I am currently in the eating disorder part of my fitness journey and you couldn’t have said it better that it is the most mentally and physically taxing thing of my life. I’m binging like 2 times a week at this point and I’m trying to get back to the point where I’m not scared of food and not restricting because the binges are terrible. So yeah I have to second the eating disorder part because it’s atrocious and hard
I've really struggled with this too. I hope you can slowly work towards a healthier relationship with food! It's taken me a lot of time but your body feels a lot better (mentally and physically) once you can get over the hump
Im also someone who has suffered from different types of eating disorders since school for the last 12-13 years . Keep doing the best u can and work on yourself keep smiling your doing great
i struggled with an ed as well. i decided to make a change when i was literally about to pass out every day at work because of how manual it is. what’s really helped me is tracking my calories and going onto a keto diet. it keeps my stomach satiated so i’m not binge eating after starving myself for days. myfitnesspal helps keep me in line with that. it’ll let me know if i haven’t ate enough calories, which keeps me honest with myself. hopefully you can overcome this. i know how rough it can get. a good support system is always nice to have as well. hopefully you can find one/ already have one
Read the book brain over binge. Very good.
im going through the same thing, i’ll restrict for days and then binge so bad that i actually start vomiting because my stomach is so small from restricting and because im somewhat slim nobody takes me seriously about my binges
Dude, when you talked about seeing food as the enemy and wanting to be thin and small but ripped and lean the entire year, I relate SO HARD. Took me three years of weightlifting ( and a herniated disc) to learn my lesson. I feel like its such a common thing to go through. Honestly I love your content because you have such a healthy relationship with the life style. Your vids make me want to get back into lifting for enjoyment and not self hatred, thanks for your content Patty.
💕🙏
Ikr, but I kinda wish people would stop saying that weightlifting can’t make women “bulky” cause we dont have enough testosterone. Most women who consistently work out (with progressive overload and caloric surplus) will grow bigger muscles, and while there’s nothing wrong with that, it might not be what everyone’s aiming for.
@@AM-vn4cc IMO it's kind of acceptable to say because gaining appreciable muscle is pretty hard. so by the time anyone of sex within genetic norms would get to a place that would be considered abnormal they'd have done a significant amount of work -- enough to hopefully get more knowledge on what works for their goals. but either way feeling good is better than striving for some ever changing set of societal norms
@@AM-vn4cc I agree I can gain muscle easily
@@miatomi I’m just speaking from personal experience. Once I started going to the gym seriously, within about half a year I got huge quads. While having fairly low body fat, my legs are big with defined, protruding muscles, and my abs/obliques made my waist bigger instead of slimmer. Not saying it’s ugly, but it isn’t really what I wanted personally. Hope this doesn’t dissuade other women from weightlifting, but if you have a specific look in mind it’s something to be aware of and tailor your program accordingly.
One of my biggest mistakes was focusing on weight instead of form and repetitions. As patty mentioned you have to make sure your form is perfect before moving up weight, dont be shy of grabing the 5 lb bells and perfect the motion and really concentrate on how your body is feeling. I been working out for months now and still grab the 5 lb from time to time.
I recently had a below knee amputation and ended up sedentary and depressed for 4 and half months. I've gained a bit of weight and hate it. Now that I'm back on my feet all I want is to get back into shape but finding a physique I want to mimic and knowing how to obtain it has been super difficult. I'm so glad I found your channel.
Don’t you mean back on one foot?
How you doing? Any tips?
@@3ammotivation22
Dawg 💀
❤
@@3ammotivation22including the phantom foot obvs
My biggest mistake was letting most of my "friends" who aren't really even friends know that I lift, same with family and extended family, they keep trying to get me to stop when I do not want to stop, this is the only healthy habit I was actually able to built and is the only thing that consistently brings me joy and happiness I do not want to stop it and they just keep pestering me about it, I do have a handful of true friends and they're very supportive and one of them even started lifting because of me
Why do they want you to stop lifting?
i hope you're able to surround yourself with more supportive people in the future (like that one friend)! 💪💪
@@peterknguyen it's a mixture of ignorance because they think working out is gonna make me die younger and maybe envy that I built a healthy habit while they still complain about gaining weight even though they eat like each meal is the only meal they're getting for the whole month lmao
@@manspeej i really doubt they want you to stop because you will die younger, im positive that they envy you because you want to live an active lifestyle. luckily for me i have a family that supports and encourages me
@@ernestogastelum9123 yea i know that's not the reason, they say that it'll make me die younger, they know damn well that's made up lmao and it's just to cover up their real reason
The hardest thing for me (and still is) is realising that the body of my dreams is the opposite of my body type and although I could probably get close to that the sacrifices aren't worth it. Being your fitest and your healthiest is the most important thing not looking at what others have and wishing for that x
Biggest thing I'm doing differently this time (starting my fitness endeavor again for the first time since stopping back in 2017) is putting so much more effort into continuing my regular life, and making sure that working out doesn't become my whole personality, and the thing that my life revolved around. It's extremely important to me that I put in the required effort & mindfulness to get back into shape, but much like my career - I want to make sure I'm working out to live, not living to work out. I'd previously let so many other passions and hobbies completely dissipate because I couldn't handle not focusing on exercise (hyperfixation is a personal problem of mine), and this time around, I've got a much better handle on what it is I'd like to prioritize while still giving the respect to my fitness endeavors that those deserve.
You probably forgot you even commented this but it felt like I was reading my own words! I was working out to get in the ‘best’ shape of my life back in 2015-2017 but I made it my whole personality. I tend to get so hyper fixated on one thing that I completely abandon other aspects of my life. Trying to be more mindful of that this time. How have you been progressing so far?
@rubaiyachowdhury5999
Overall, it's been a very slow road, but I'm happy to report that from a couple of weeks after I made this comment up until now, I've exercised more than I have in the past 4-5 years combined prior to posting that comment. I'm still not quite balancing everything as well as I'd like to, but I can see improvement, and I know that's something to be proud of for me. I'm just now starting the ATG Knee Ability Zero program after a medical condition that made me unable to bend my knee for a month, and I've gotten up to week 3 so far, and then was traveling for a month for work, and that made it too easy to start missing days. I'm technically restarting it again for the 4th time now, but the way I see it is that I should be focusing on the fact that I'm getting another day of exercise in rather than focusing and beating myself up over the technicality of restarting something I'd fallen off-track with, and that's my current priority when it comes to my mindset about it now.
Since you've experienced the same type of thing, I'm curious what your experience has been when it comes to trying to have accountability partners or even gym/workout buddies? I feel like that's never really worked for me, but also I'm kind of at the point where I think I'd be willing to give it a shot again sometime soon just to see if it helps 🤔 What's your experience been like with that, if you don't mind me asking?
Embarking in my fitness journey is fr changing my whole life! And it's just so powerful the way you can apply gym lessons to your life, for instance to know that growth takes TIME, to value your rest, and to be mindful of what you are ingesting. On a more practical note, absolutely relate to pretty much all the topics... great list! Having a set created for your specific goals at the time makes huge impact, and DUDE can't stress enough how important it is to know how to perform each movement... When I started training with a more experienced friend, who taught me a lot, I found out I had been basically placing my feet wrong for a stable balanced position ALL MY LIFE. Anyway, for anyone who read this far, study hard, lift heavy, rest and eat properly y'all
For me, personal mistake made when I began was lack of stretching and mobility work. This led overall to injuries I sustained several years later even as far as 2021, via tension accumulated over time in lower lumber area and hips.
After recovery from said injuries, stretching and mobility work are done religiously and ever since, have seen and felt massive improvements with the body, workouts, plus no injuries since. Get that stretch everyone! 💪
what stretches shoudl i do
I'm not entirely sure about this but do your research, I've heard somewhere that you should not stretch before a workout but do so at a separate time.
Not every Body is the same. What may work for one person, may not benefit the same way for another. Research is always encouraged before trying anything new
@En2:P My Opinion, Leg Straddle reach, plus Childs pose are ideal for lower back.what I started with.
@@Jayarod2332 how many minutes or seconds you do those stretches? (:
Advice that I find myself giving pretty much anyone I know who is on a fitness journey is “improvement comes in many ways, don’t overlook progress in one area because you are focusing on a specific thing”
A lot of new lifters, after the newbie gains taper off, get discouraged when a particular lift goes down for a couple weeks, and ignore that they are still progressing in other lifts, or even accessory movements. Look at the whole picture!
What do you mean “goes down”? Ive never gone down in strength week to week. Perhaps workout to workout i might get a rep or two leas but if you are going down in strength then you might should look at your diet and if you are eating enough.
@@kevinwheeler5595 there are many other factors, especially when it comes to powerlifting. Progress is never a perfect incline. Sleep, activities outside of the gym, diet, stress, etc, can have an impact on your performance. After 18 years of lifting, this kind of stuff becomes super apparent.
@@kevinwheeler5595 I've gone down in strength from workout to workout plenty of times. Can't be 100% every day...🤥
In November 2021 I was the heaviest I'd ever been in my life, I was 398 lbs. I've struggled with my weight since I was a kid, and I definitely have a past of ED's. I'm now at 288 lbs (last I weighed in, which was last week). The first like 50 lbs I lost last year was mostly because I was so depressed that I barely ate (on 2/2/22 I left my abusive relationship & had to start my whole life over so). Once I noticed myself losing weight, and I got onto a WAYYY better psych med regimen - I decided to start actively losing weight by choice. For me, because I was still really depressed, what that looked like was just changing a few different ways of how I was eating. And it was gradually, because I needed it to be! At first I started eating smaller portions, but made sure I was AT LEAST eating 2 solid meals and 2 snacks a day. That was what I could manage. Then I started trying to switch out the fats and carbs in my diet. Instead of butter and olive oil, I started using very minimal avocado oil. Instead of plain white rice or potatoes, I would try to go for more complex carbs like brown rice and sweet potatoes. And if I had more simple carbs, I just made sure to have a little less of it and to dress it up with a variety of veggies and protein! There were a lot of things that I started switching out, but those are just some good examples. Then when I started plateauing, I started eating exclusively pescatarian/plant based! OH BOY did that make a difference! I learned just how much my body loves and prefers seafood or plant based protein. In the last couple of months I started eating more meat again because I had to start eating whatever was in the house, as I've been struggling financially and can't afford my own groceries at the moment. But I'm working on getting back there! The last couple of weeks I've been doing research into different types of workouts that I can do from home with the equipment I currently have (a bosu ball, yoga mat and some resistance bands). I want to get back to weightlifting like I did in high school! But I definitely need to take baby steps, as the only changes I've made so far have been nutritional ones. I'm really proud of the choices I've made with my health, especially considering everything I've been going through. Your advice in this video is very helpful, and I'm definitely saving it to a playlist to look back on later! You're always really cool, keep doing you 🥹🫶🏼
Keep up the good work! This is really inspiring, I'm proud of you random internet human!! 👏👏👏👏👏👏
i’m trying to have this type of mindset! i’m never going to, as an adult woman, maintain the weight I was when I was younger. I’m trying to focus less on “losing weight” and more on going to the gym and making food choices that are gonna give me energy, and i know my body will change however it sees fit.
Hey Patty, I started my journey after a neck surgery and my w hole life was turned around, I fully immersed myself into getting fit and losing weight, I was able to lose 45 lbs and I got to the best shape of my life but in the process I did exactly what you have described in this video. Food became my enemy and I became scared of it, I was scared of gaining my weight back and I developed a horrible eating disorder that controlled my life for almost 2 years. I just found your channel not even a month ago and the stuff you have said about your own struggles with food and your journey in general has almost single handedly neutralized my ED.
I hope you see this becasuse I just wanted to say thanks and I know that you are helping other people out there overcome this horrible affliction
thanks patty
best advice in this video is to get your info from multiple sources. and come up with your own journey. that's what worked for me. experimenting from different peoples information. and seeing what worked with my body.... good to see a fitness influencer that doesn't just think what they do is the right way
Yesss, this. The amount of research that has lead to contradictory information, I just have to listen to the most credible and experiment myself on what works
I couldn't agree with you more, that is exactly how I got my setup going. I feel like tailoring workouts to what works for you is what helps people get out of them nasty plateaus.
I would also say that not every workout needs to be a killer workout. One thing that I have come to realize is that working out can also mean attending a dance class (or if you don't have the money, blasting some music and dancing your butt off in your room for half an hour). Also, learn to love your body because at the end of the day, it is all that you've got
Good point. I remember Red Delta Project having some good videos on that.
It's not just that consistency and doing something at all is better than nothing - obviously.
It is also that not going all out is actually the more effective approach.
Crushing it each time actually leads to an unnecessarily long recovery period and reduced performance next time.
I really recommend for complete total beginners to start with exercises that aren't weighted, maybe do a week of beginner yoga or pilates, because the focus there is on form and using your breath to support your workout and it makes it a lot easier to carry that into the more intense work.
I found that finding people close to you that keep you accountable really helps in your journey.
Thank you for sharing yourself with the world. We need more people spreading these vibes and making fitness truly fun.
Teach your grandmother to do burpess, so she can live a longer and more functional life.
My biggest mistake, the one that held me back for years (and I mean years, like a decade) was not pushing hard enough. Therefore I would never grow no matter what, and that caused me frustration, hit my self-confidence pretty bad in a way I have still yet to recover from, etc. Then one day, by pure chance, I did a massive workout that pushed me way beyond my limits, got scared as f I would die... but I didn’t die. From then on, I have been making massive gains, like I am not super muscular, but my strength has improved so much, and I can see that by me being now able to lift and carry stuff I could not even move before.
So, my advice is “you ain’t made of sugar”.
Honestly all this is such great advice.
I know when I first started I fell into so many of the same old, same old traps including some of those you mentioned.
The one I would really emphasize though from my journey is rest.
Especially through my last 2 years with college being so intense having little to no sleep with about 5-7 hours of sleep, or 3hour sleep sessions spread along a day, it destroyed so many aspect of my life.
That said in the past 2 months while I've been out of school, being able to really allocate more time to sleeping for long periods between not only work out days, but just regular days along the week. It really does make the difference in your performance, mental health, and physical well being, in this case as it pertains to exercise, but also other outside aspects
i LOOOOVE the editing
so little yet gives you it ALL!! 🙏
As a beginner, this made me realize I'm super lucky a trainer that helps you get a schedule from day one is part of my membership.
She went with me through everything I wanted to achieve, made a personal training schedule, and went with me through every exercise, making sure I was doing it right, and knew where I needed to feel it. Also adjusted it at the end when I told her I wanted to get back into martial arts again, and added a lot of stretching.
I don't really need it, but she also studied food and diet (no clue what the study is called), so she helps a lot of people with finding the right diet too.
Anyway, as a beginner, I'd recommend a trainer, even if it's for one time, to know what exercises will get you where and to make sure you're doing it right. I honestly really like my gym, it's very small and low key, but everyone is super kind and I really like a lot of the exercises (I never got into strength building, and I love it).
you're trainer probably is a nutritionist.
Trainers are genuinely so helpful, I used to have one until our gym shut down and man even though I loved every second of it I still didn't appreciate it as much as when it was gone
Note to all beginners: getting fit takes so much time but it will happen. Never underestimate or even overestimate yourself. Your rest day is important more than training trust me the last thing you want is an injury. Also I remember watching another Patty vid and she said never ignore your cravings just don't make it a habit. So to all beginners take your time, rest, challenge yourself a little if you're up for it as long it never exceeds the weight example lifting 20 and want to move up to 50 no no no you don't do that. You do 20 then 25 then 30 and so on but take it slow. Also if you're hurt please recover the last thing you want is a broken body. For me I like to do leg day, chest day with arms and back day 3 days a week(I re-read this and I thought it might confuse people so the example is Monday back Thursday legs and Saturday chest). If you think that's not enough everyone's built differently so leave it. So in short rest, train but never go over your limit, never ignore your cravings and be patient but be proud of all your progress because I am so proud of what I did within 9 months I'm 170 lbs roughly in the 170-174 range for a 28 year old 6 foot guy. I cant wait til I come back but I gotta wait for the ok from the doc that I can do everything I want.
can I lose fat and gain muscle at the same time? I think I'm a skinny-fat girl.
@@apdardillaspordoquier1324 well when I start I lost the fat first then over time I gained muscle took me about 6 months to notice changes once I lost the fat which was probably 3 or so month maybe less.
@@wussupitsmeyaboi1210 were you in a caloric deficit?
@@apdardillaspordoquier1324 not sure what u mean by that but. For me I didn't pay too much attention to my calories. Just stick to high protein, fruit and vegetables and you're fine. And make sure you treat yourself once a week to reduce cravings. You don't want cravings because that leads to over eating and gain weight not gaining muscle or even cutting.
I really enjoy your videos. You're so down to earth and your advice is appreciated. I'm in my mid 60s now and had to give up training about 15 years ago due to injury and arthritis. I'm feeling better now because of supplements and a tens machine and will begin training again, but only to tone and firm. Thanks for the inspiration.🎉
Personally relate to what she said about how you could not beat a bad diet with a workout.
Was going to the gym for a couple of months and didn't care about what I was eating.
During a gym session, I noticed that a sort of mobile clinic set itself up in the gym, it was a sort of promo and you could get bloodworks done. My results showed that my cholesterol levels were elevated. This shocked me because I was really thin, like just above 50 kg and my height was I think 5'6 at that time. I refused to believe the test result so I had my cholesterol levels checked in a lab. the results were the same. I was both shocked and disappointed. From then on I started watching my diet. Its still hard to watch it. There are times when I get so stressed that I just don't care anymore and eat whatever I want. But, like Patty said, its a journey. And every journey has bumps in the road. We trip, we fall, and we get up and continue on.
Portion control and switching unhealthy snacks to healthy snacks helped a ton for my fitness journey.
For me it was calorie tracking, I know it’s not 100% accurate, but it still allows me to eat whatever I want every now and then while still progressing towards my goals 😁
The first two points are the big reasons why I got a trainer. He gives me some workouts to do on my own and when we meet up he explains the how’s and whys so I’m not just doing whatever. The challenge is meeting those weekly goals. Slowly but surely. I’ve successfully gone to the gym at least once a week for about two months now which is a huge improvement from last year. Next up is diet and creating a healthy yet structured relationship with food.
P.S. Sleep. I need to work on it
P.P.S. I hate when my form is bad on a rep and I look like an idiot. Lowkey got laughed at once. Sucked fr.
whoever laughed can go kick rocks fr. laughing was definitely an inappropriate response :/ sorry that happened to you
Thank you for this vid. I'm beginning my strength training and I learned all of this as I went. You just packaged it into a nice video and put a bow on top.
I am so happy I am not alone in this journey. I have been dorky and awkward when it comes to working out haha and on the way, I have been finding whatever works for me. Thank you for sharing your experiences with us. 💜✨
I think one of the hardest things I'm experiencing now as a beginner is getting enough protein, even with protein shakes. Especially if you go off the .8 g of protein per lb of weight guide
Eggs and specifically egg whites are a good way to cram more protein. I wouldn't spam protein shakes too often (maybe 2 a day). But you can always incorporate whey/casein in your big meals that could use more protein. Such as breakfast where you can mix some whey into your oatmeal and cook 3 eggs to eat along with it.
Something I’ve heard that helped me, is that it actually should be .8-1 g per lb of *goal* body weight, not necessarily current weight especially if you have quite a few lbs to lose (which was my case)
People dont realize how hard it is to put on "good" weight. Proper diet & rest is critical
greek yogurt, egg whites and snacks like quest chips have been life savers for me
Especially if you decided to be trying to cut out meat a couple months before you started lifting🤦♀️ They’re not diametrically opposed goals, but my timing could have been better. It makes protein soooo much harder.
You're 100% spot on with the "no perfect" solution. Humans are weird and what works great for one will not work for anyone else.
Your ability to recover, your body's insulin response, how much glycogen your muscles can store and how quickly it can replenish, your baseline calorie needs etc.
The length of your bones, where the tendons insert, long/short legs and torso all impact what exercises may work for you or ones you should avoid or ones you need to modify to work.
Plus your fitness goal changes what you need to do.
Taking notes and tracking and, probably most important, giving each program a chance - to see what your body responds to.
Even small changes like the amount of rest between sets could really impact how you respond.
And I'll join the club of "you can't outwork a bad diet"
I just restarted my fitness journey this week after 2 years of getting out of fitness. Your videos are very encouraging. Keep up the good work Patty
I like your personality! I'm getting back to working out after having a spinal fusion surgery last year and a good deal of depression. However, I'm feeling a lot better, and strength training makes me feel awesome! Thank you for your help! 💖💪🏻
I remember I used to lift/workout around 3-4 times a day when I was back in highschool. I was obsessed with working out because I wanted to get bigger and stronger and do better in my sports. I didn't realize I needed to rest more, and more importantly, I didn't understand at the time that I had body dysmorphia. I was scared of looking "weak" so I trained too much. Hearing you talk about working out so frequently and still being relatively small got to me--it reminded me of my first years in fitness. Now, I'm doing better because I'm not so hard on myself. I actually enjoy and love what I do now.
Love how animated, thoughtful, articulate and genuine you are. Great video!
You're videos are so inspiring and helpful!! I needed the rest reminder and it's helping big time!! Thank you so much!! You totally rock! I hope your channel goes mega!
It was helpful! Im just starting out with yoga and feeling overwhelmed with information as I want to start doing weight training. Your personality is quirky and relatable and I just feel like I got this after listening to you. Thank you!
My mistake was doing keto+omad combined and fasted cardio every morning. This was in August 2019, I started at 273 ish lbs in August, signed up for a boxing gym then in March 2020, the day before my birthday I weighed in at 169. My weight loss was unhealthy, but it was my will power that lost me the weight because tbh, I cannot imagine doing omad let alone keto because I eat so many carbs and 4 meals a day. Present day, since 2022 ive been around 173-178 lbs, properly maingaining for the last 2 years because I have a lot of loose skin after my weight loss. Idk if anyone read this but if you did thank you, i wish anyone good luck on their journey.
congrats on your journey thus far, Moises!!! also very happy you acknowledged your hard work getting there but stepped away from the unhealthy aspects
@@theleanbeefpatty Thank you patty this is only the beginning of the journey!!
Patty I just discovered you and you are speaking to my soul seriously. I went through all of this. I was working out 6 days a week, drinking 2 shakes a day and 1 meal and two snakes and I lost 70lbs but then I would over eat when I was feeling down but also I was just starving myself. I gained back 50lbs and I am back on my health journey now. Not out of self hate but in self love. I am working out 5 days a week following a weight training program and eating healthier. Not following any specific deit just making sure I have a good balance and protein, veggies and carbs. I love your content and thank you for being so genuine and awesome.
You really help me keep a healthy mindset while doing fitness. Ilysm
Actually clear good video! This is super helpful and easy to understand unlike most fitness videos that confuse you more than help! Thank you!🌸
muchas gracias, patty. en el pasado fui al gym varias veces, y no duraba porque cometía muchos errores. creía que hacer dos horas me ayudaría, pero resulta que terminaba cansada y harta, aparte de que no comía bien, y por eso me sentía sin energía para hacer mi rutina. espero volver pronto al gym y hacer las cosas diferente. te admiro mucho, estás hermosaaaa 🖤
30mins to 1 hour a day enough if u do hiit training ull get mad tired and sweaty in like 30 or so mins. Good luck!
Thank you Patty for talking about these points, they are important to make good progress, and what better way to your talk about it with your years of experience in the fitness world. 💪🏼
Thank you SO MUCH for this video. I appreciate the advice and the real talk sooo much. Appreciate it!!!
i was at my restrict/binge phase this year. I could have made so much progress had i just focussed more on getting stronger and building muscle
(i was so obsessed with getting skinny, consuming more than 1500 calories FREAKED me out)
Thank you so much for this. Much needed
I learned almost all of these things over time too, the "commiting to a goal part" took the longest. While being the opposite of lean I will start bulking this whole winter and see what can be built till the end of Spring.
girl this was so informative and really helpful. I feel more confident with my fitness journey now, thank you so much :)
I’m a beginner lifter and this video helped a lot I have a chronic illness that makes lifting a little bit harder but I enjoy it and makes me feel proud of what my body can do 😁
Oh myyy I relate to the food mistake so much, when I first started working out with weights I believed eating literally ONE boiled potato and a tuna can after my routine was enough food for my body to recover 💀 did that for like 2 years straight lol... Anyway, great content as always :3 thank you for sharing your experience❤ Saludos Patty!! ✨
What's your current meal situation? U look fantastic in your profile pic!
💕🙏 need more than potato and tuna fr! thank you!
@@cloudbloom Thank you!!! My relationship with food it's way better now, instead of focusing about what I should be restricting, I focus on what I'm "lacking" and I try to make sure most of my meals are nutritious and complete. I'm flexible though, if I'm craving cheetos or something I'll get them every once in a while :^)
@@KnowledgeOnRoses hell yeah, I don't know you at all but it seems like you're doing great😁✌️
@@cloudbloom Thanks, I am!! Hope you're doing fine as well 💪
Seeing food as an enemy is my current obstacle. I'm working on getting past that, but holy crap I feel this so much. My meals have been so light that I would end up binging on snacks in between my meals. I would always beat myself up for it but I've been slowly finding a balance on proper meal sizes for my bodies' actual needs and snacking that isn't out of control.
Thank you for sharing your journey, and helping everyone with their learning curve.
Thanks patty 😊 appreciate dat "experiment" and organised thinking ....it's way to broad my thoughts more
This was great. I spent the better part of the last year training fasted and not taking enough rest breaks between sets. I still consider myself a beginner and your content is super inspiring!
Needed to hear all of this. New wave of motivation and tips for dicipline. Big love to you mummy P💛
Love u Patty!! Thanks for your advice! It's motivating to me in my fitness journey!
hi leanbeefpatty i really appreciate your tips and routines. your videos really help. i prefer swimming than running but doing both feels great.
I started up working out again over the summer with a friend and we went with the Push Pull Legs model, which is great and helped me A LOT, but I found that I was kind of plateauing (partially because I think I was getting bored). I’ve since switched to 5-3-1 and it feels great, plus I feel like I’m being challenged once again. Point being, don’t be afraid to try out different routines! You can always switch back if you don’t like it, or you may find that it fits better with your goals.
There is always the primal route; fighting! Lol fortunately didn’t have much rookie mistakes other than consistency and intensity to my workout exercises. Seeing your sincerity when telling of your tribulations from experiences warmed the cockles of my heart. You didn’t have to care. Peace.
Love this, form and breath control over everything.
I have been struggling with keeping such a caloric deficit that I am forcing my body into starvation mode and seeing very little results because of it. I have been injured the last year and am just now healthy enough to really work out the way I want to. I am a member of the US Army and as a soldier we have very strict height and weight standards. Unfortunately there is no real leeway for those who have been injured, so it is 0-100 immediately in order get my weight and body fat percentage down to a passing level. Seeing this helped me remember that it is ok to think of this as a long term goal even if others do not. Thank you for being you. I love the style of your videos! Keep up the amazing work.
Thank you LBP for putting things like this out there for people. We are lucky and happy to bask in your personality
thank you, David 🙏
This is so helpful Patty, thank you so much for taking your time for sharing your experience!! and congratulations on your amazing progress! you're truly a Queen 😭❤one thing i got here is "Just start" literally just start!! If you're new to the gym, don't worry about the diet, just going to the gym, start lifting weights and you will see a little progress in like first month or maybe in a couple weeks, and what happens when you start to see the result, your brain starts to rewire and think "damn i'm actually getting result now" your brain is going to start to crave for MORE RESULT, and that's how it is, so you're gonna look and say "damn how can i get more results" and you're gonna look into more research, you're gonna look on the internet and start thinking "okay i need to start getting my diet right now, i need to start getting more sleep, i need to start getting my protein intake, getting a program, etc" anddd from there you're more motivated than ever to workout and start to dicipline yourself and getting more result and that's where the cylce starts, that's where it all happens. So the best thing to do is "JUST START"
Everyday is the new begining, we need to do a mistakes so that we can learn from that and this fitness journey should be a lifestyle that we will contantly teaching ourselves for the rest of our life.
very wise words, Leli! Starting is the first (and potentially most difficult) milestone!
@@theleanbeefpatty fact 😤💪💪
I agree with you about going through the motions to learn the right form and to make sure your joints are developing at the same speed your muscles. I hurt my joints pretty often.
I love your TikTok channel!
Watching her youtube videos are so calming and reassuring. This is the second one I've watched but I hit the subscribe button because she seems like such a genuine real person that I can trust.
I think consistency is key so my mistake was doing workouts that were way too much and not enjoyable what lead to a lot of them being skipped. Even a minimalistic approach can work at times so keep focusing on having fun and moving consistently even short workouts followed by a walk and some stretching will make a huge difference when performed regularly.
As a person who's starting the second month of her "fitness journey"... THIS IS THE BEST THING EVEEERRR!! I got so excited thank you ✨
Just found this channel and already learning a lot. Thanks for the videos !
LOL I felt so outed when you said your bit about not resting enough. I sleep 90 minutes to four hours a night. My parents keep telling me to stop doing that because it's not healthy. And I agree with them. But my brain keeps going until the point of exhaustion to make me want to sleep. I am a full time student, work full time, and I take care of my family (my son and dog) on top of taking care of myself.
I 100% agree that getting at least 7-8 hours of sleep is the minimum, but in my case, I just have so much to do and I feel like what I have to do never gets lowered.
I have been going to the gym everyday since April 3rd and have been weightlifting, running, taking Yoga and Pilates classes. After 30 days of this change to becoming a habit has made me feel physically stronger and more in tune with my body. I've upped my running from twice a week to three times a week with my incline and top sprint speed increasing every week.
My diet has been the same. I am eating more chicken thighs and occasional salmon. I eat a lot of vegetables and fruits. My eat out food is a double double protein style with extra extra whole grilled onions.
I love your content and your personality! Thank you for the informative and entertaining video!
This video’s timing is perfect! Literally I was planning on starting my fitness journey next week.
🙌
Same for me on the second one. Almost every workout for like 6 to 8 months I was just doing the reps with the weights I had at home without going near failure. We all got to start somewhere I guess
I'm so glad that I found you. As a person who have been struggling with body dismorfia and eating desorders since I can remember, it's very calming to found out that it's the way it is and everything it's going to change, and that we're going to keep learning. You definitely are my inspiration, and I'm working out my best to be a muscle Mami as you're Patty. Thanks a bunch for existing and sharing this message ❤️
Just started back working out about 6 months ago. After about a year and a half out of the gym, I really enjoy your content and down to earth explanations
I just recently started going to the gym and i just love to see that one of my biggest idols also once made a lot of mistakes! that kinda motivates me even more :)
Thank you for existing, I'm starting my swole journey and I'm so glad I came across your channel. By the gods I shall journey along with you!
❤ This video was very helpful, thank you 😊 this gives me more confidence into changing my lifestyle. You have some really good points and past problems I currently relate to in regards of this subject. Also your edits in your videos are great!
What really helped me, was shiftig away from the goals of being skinny and lift weights towards "I want to be healthy!". I started homeworkouts in January this year, got a gym membership in May and I can finally see results (after 2 failed attempts with the before mentioned "goals"). I am happy that I can see progress and I can see that I am getting healthier. Bonus: I can nearly do a pull up now, which I could never do in all my life. And having role models like you ist really helping me along the way :)
I love the content, keep up the good work 😊❤
Great video! I appreciate hearing this advice. I’m finally trying to commit to being more active as a lifestyle change rather than a random thing I get into for a few weeks. I’m about 2 months in to a lifting routine and it’s the most consistent I’ve been. The thing that has helped me the most is knowing that I don’t have to do some crazy hard or super long work out for it to count. In the past, if I only had time for a 15-30 min workout, I’d feel like it wasn’t enough. So then I wouldn’t work out at all LOL. Moving your body is a good thing whether it’s 10 minutes or 60+! It doesn’t have to take a huge chunk of your day and be so hard. I’m loving 4, 30 min workouts weekly. I still have days I’m unmotivated, but it’s been easy to stick to and I’m enjoying the journey.
I like that you're respectful and understanding that different people are gonna have different experiences and preferences and what works for you might not work for them.
I wish there was more people like that.
i grew up with my parents getting super into fitness and nutrition, so i got blessed with understanding certain portions of workouts and getting the basics as a kid. i do still need to figure out meal planning to fit my specific goals tho! just havent had the time but the journey so far has been going great. increasing in weights feels so accomplishing. i do need to get more sleep tho LOL
Let me know if you find out any good ways for meal planning! I think my biggest issue is working out the things I need nutritionally to reach my goals
I really had a debt for the rest time that I should give during the series, we need more people like you spreading the bodybuilding around the places, long live the aesthetics. a hail from Brazil 🇧🇷
@@julianoramos6411 bolso shelby**
I reallllly appreciate the montage. I'm nearly a year into a regular program at the gym and have started feeling sad about the slow progress physique-wise.
Very helpful video. Appreciate that you are all fitness talk no BS. Subbed and worthy of more.
hey patty! you are such an inspiration and are doing an amazing work. i'm making decent progress strengthwise, but i HATE the way my body looks. that part was soooo relatable
thank you, Isabela! happy you're making strength gains but i do hope you're also able to see the beauty in your body soon as well (apart from even aesthetic)
@@theleanbeefpatty love u! keep up the good work!
You are such a huge motivation for a gal like me, I already had big thighs due to cyclin but was so stressed because I was "big". It's such a relief that you can be big and be confident