Ways to get the most from Your Exercise Routine



Video taken from the channel: Brix Fitness



Video taken from the channel: Natacha Océane



Video taken from the channel: Natacha Océane


Get the Most Out of Your Workouts | John Bartolo, CEO Falkor Defense

Video taken from the channel: Bodybuilding.com


How to get the MOST out of EVERY Workout ��

Video taken from the channel: By Any Means Basketball


Do This BEFORE Every Workout! (Guaranteed Gains)

Video taken from the channel: ATHLEAN-X™


Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice

Video taken from the channel: alpha m.

5 Ways to Get the Most Out of Your Workout. Consult Fitness Experts. Gyms provide great resources for their guests — not just equipment, but guidance as well. Don’t be afraid to ask staff Try Multipurpose Cardio Machines. Add Some Weights.

Stretch It Out. Get a Post-Workout Massage. Researchers at Skidmore College in New York compared the effects of different exercise regimens. Their findings: participants got the most benefits from a program that included resistance exercis. Train all muscle groups including leg muscles.

Although your upper body is the part you want to show off, you can gain many benefits from training your legs. Building your lower body part will significantly boost your testosterone which can help you gain more overall muscle mass. 3. A daily run or brisk walk is a great way to get the cardio exercise your circulatory system and heart need to stay healthy, however, regular strength-training is just as impactful. The tissue that comprises your muscles burns more calories per minute than the tissue that makes up your fat.

During Your Workout A great way to get a little more out of your usual workout routine is supersets. A superset is when you perform two or more exercises hitting different muscle groups in one set without rest between them. For instance, instead of resting after a set of squats for two minutes, jump right into something else, like chest presses. You get your workout completed faster, because you work more muscle groups with each exercise. You reduce your risk of injury, because these exercises train muscles that are generally neglected during machine-based workouts.

You can achieve greater improvements in bone density, because most of these exercises are done in the standing position. Get Your Glutes. Without the glutes working properly, hip function and stability is all out of whack.

When your hips are off-kilter, your body will compensate by moving in whatever pattern is easiest, which is usually incorrect. These incorrect patterns often cause low back pain, a strained hamstring or groin, and less force production to the. The best way to do that, circles back to point #1.

You need to shorten your workouts and you need to take more days off from the gym. The sweet spot for your workouts should be somewhere between 30-40 minutes at the most, while only frequenting the gym 3-4 days a week. Even if you aren’t a runner, a jogging stroller for slow jogging or even walking is a great way to get the most out of your workout while your child naps or just explores the world.

I love our BOB Revolution Flex Lunar Jogging Stroller and am completely obsessed. How to get the most out of your exercise time, according to science Modern life has a way of making us feel time-crunched and pressured to find.

List of related literature:

Use the “notes” section to record how you feel after each component of the workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Make note of your thoughts and feelings after every workout.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Make note of such thoughts and feelings after every workout.

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

For example, I pick one exercise and make it my only focus for the entire workout.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

If you need to shorten the workout due to time constraints, focus on your most important goals first, spending the majority of the time you have on those exercises.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Do every workout conservatively, but with a cocky attitude.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Sit meditatively for a few moments and recall and complete the intention and/or dedication that you set before the workout.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Remember that feeling and let it motivate you before your next workout.

“The Power of Less: The Fine Art of Limiting Yourself to the Essential...in Business and in Life” by Leo Babauta
from The Power of Less: The Fine Art of Limiting Yourself to the Essential…in Business and in Life
by Leo Babauta
Hachette Books, 2009

Do 10 reps of the first exercise, 10 reps of the next, and so on, until you’ve completed all of the exercises.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

Ways to make your workouts more challenging include giving each exercise your complete all and concentration, adding weight when you can, sticking to rest times between sets, maintaining great form, putting your mind in the muscle, and sticking to the plan.

“Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude” by James Villepigue, Rick Collins
from Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude
by James Villepigue, Rick Collins
Potter/Ten Speed/Harmony/Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Fkin love that you had the balls to bring a specific few cultures that have poor hygiene and smell like a hobos ass most of the time. Wear deodorant ffs. We all know what cultures hes talking about.

  • Is it better to just take 100% creatine instead of taking a protein shake with creatine? I want to grow but natural dont want it to rush it. I want it natural. You know what i mean!!?��

  • Aight these comments saying alpha m
    Tips are bullshit while those dudes sitting in their grand chair
    With a furnace near them Skssssss

  • https://www.youtube.com/watch?v=-x93I9u8pdQ hey guys if you love Aaron my channel might be up your alley, start with this wild video!!

  • I workout the same plan but doing it more everyday, i started from 8 min workout to 2hours workout everyday its been 3 month i got 4pack and flat stomach with faster ponching and kicking…

  • In addition to a workout regimen, all guys should use a penis health creme to ensure that the penis is getting the correct amount of vitamins and proteins. This will guarantee proper hygiene, blood flow, skin texture etc. I use one called Man1 Man Oil.. it is real good stuff so check it out.

  • Bro science 101. Full body workouts have been shown to be superior to bro splits. Protien synthesis is only elevated for 48 hours. You’ll also be less sore with more frequency. Most styles work. The main thing is consistency so do tell people there is only one way to split up a workout

  • only thing i disagree with is the whole doing the same workout each time you go in the gym. yes your body will subconsciously know what you’re doing but if you up the weight and intensity each time you do that same workout. your body will respond positively.

  • Serious average looking people have got millions of views coz they can edit video well… Eg. This chick!!! All my lady friends in high school looked better than this chick! WTF people watch some good informational videos

  • Anyone who takes multi vitamins is throwing their money away and a complete idiot. THERE IS NO SCIENTIFIC EVIDENCE SAYING THEY DO ANYTHING

  • I’m an up and coming fitness enthusiast/trainer and if anyone ever has any health questions, I’m always available to help! IG is probably the best place to reach me! @pickeringfitness

  • If you want to be able to workout anywhere, anytime and get a very lean-ripped, chiseled figure, I highly recommend this product. Nothing like it on the market and it honestly makes working out easier and fun. https://bodybossportablegym.com?rfsn=767938.232bfd&utm_source=refersion&utm_medium=influencers&utm_campaign=767938.232bfd

  • I really like your videos! This video was what I needed to hear! Especially the advice for the tired days! We just don’t need to push ourselves so intensely when we are tired. Thanks for this encouraging video! I can relate to so much of what you speak of! Thanks:D

  • This is no lie they teach this in the military also but their saying is train like you fight and fight like you train. There is no fight if you don’t put the effort into survival. You will constantly fail if you train as a failure.

  • You DONT need to change things up every week. Try again. And it also doesn’t take 6 days to recover from a workout. You can work a body part more than once a week.

  • I have a question, I don’t know if it will ever be answer but here it is, I never understood this: if I look up how much time food takes to be digested, it takes a few hours just to leave the stomach, and then it might take a day only to be completely digested and ready to be used SO why do people focus so much on pre-workouts and during workout supplements and food and how it relates to their workout, technically isn’t the fuel your body is using in that moment probably what you ate yesterday or maybe this morning? So if you wanted a specific nutrient to be available IN the workout you’d have to consume it many many hours before for it to be available in that moment no?

  • my routine:monday: lat pull down, seated row,bench press,overhead press,barbell bicep curl,skull crusherswednesday:lat pull down, seated row,bench press,overhead press,barbell bicep curl,skull crushersfriday lat pull down, seated row,bench press,overhead press,barbell bicep curl,skull crushers

  • When we fuel up before we exercise, aren’t we just using the energy that we have just eaten up for it? Doesn’t this mean that I’m just burning what I just ate and not burning any extra stored calories, so it is as if I did not burn any fat at all, only just making sure that the food I ate doesn’t turn to fat? Sorry if this might seem like a stupid question

  • Doing one part once a week? This is bullshit. If you want to be strong you should do it at least twice a week. You have to have a good move pattern and adaptations. This is a myth read about Bulgarian method etc. Split is horrible for your strength and by the way higher synthesis of proteins which is called by some people anabolic window is maximally 48 hours if you are natural so doing it once a week waist your potential. Sorry for my English I’m from Poland.

  • Summary
    1. Before your workout, visualize what you want to do
    2. Get off your phone
    3. Warm up adequately
    4. Don’t just do the motion, focus on the mind muscle connection
    5. Be mindful of your rest times
    6. Master the form before you sling around the heavy weights
    7. Don’t do conventional cardio, make it enjoyable

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  • You know, you can achieve the same, maybe even better results, with just doing more reps at that lower intensity. If you give your absolute ALL every single day, you’re going to get burnt out. Maybe I’m wrong, but I just workout because it makes me feel good, so I also dont know the best ways to gain muscle. To me, it’s important to enjoy your workouts that’s what’ll make the difference �� I used to workout as hard as my body would allow and I ended up damaging myself, not knowing I was pushing too hard. So keep this in mind ��

  • I like that you didn’t call mistakes dumb or something negative, but instead for what it is: “unsmart” ��. Cuz smart is what we wanna strive for!!

  • I’m afraid of the exercise that Jesse was doing because I’d definitely try to step it up, pose my balance, and get a front row view of the floor

  • Thank you so much for everything, Natacha! I’ve been struggling for years with disordered eating and weak and unstructured training. I stumbled across your instagram account, watched everything on YouTube, gambled and bought your Build program and I could be more happy!

    In so many ways you’ve done for me than years of group therapy. I have a healthy relationship with my body again and I’m getting stronger ����

  • Thank you so much for this video. Just needed to hear this to make me feel more relaxed. I always have the feeling I need to give everything, to push myself. That stressed me already before I went to bed and went on when I got up. It scared me. But now I think I can see it from a different point of view. Thank you so much. ��

  • This video helped me straight away.
    I watch this right before my evening workout. It instantly got me back to a very intense workout. I needed this. This is an old video but I’m commenting in June of the 2020 quarantine. Thanks for all the great tips over the years.

  • I wonder how it feels like to workout in a cold weather, my place is hot & humid, even with a/c it’s still rather humid inside so I get sweaty but with cold tingles which can be uncomfortable.

  • This video is 2 years old, and you will probably not see this, but… I was about to give up. This video gave me the motivation not to. Thank you.

  • I just popped here cause i watch u allot.
    I like your training sessions allot they are so diverse and fun!
    I also like the fact that u are so real, and have a bad ass body.
    Keep going like this! Wish u best of luck xxxx <3

  • I find that if the mind is clouded or I feel unfocused, this and his other video on effort are really solid prep talks to enhance focus before a workout.

  • Feel like i’m ready to run through a brick wall after this. Also feel like i fucked up during practice and Jeff is giving me a sit-down.

  • Best online trainer out there. I’ve followed many of this dude’s tips and exercises and have experienced gains very quickly, after over a year of stagnation in the gym

  • I understand the idea of not dropping weights from above your head but if you’re doing heavy olympic lifts/ competing in olympic lifting it’s kinda necessary to drop the weight. I was always taught it’s proper etiquette to not drop it higher than your shoulders though.

  • Hey Brix, love your channel, i discovered it yesterday and binge watched a lot of your videos. Really great content and really inspirational story

  • Thanks Jeff, yah ” You get out what you put in!” I’m 52, and just started working out again, and your channel is spot on! Just starting week 3, and you’ve motivated me man! Thanks!

  • I’m really interested in a video or comment about a (true) beginner body weight workout for someone who is obese. How often during a week? Something simple and repeatable. Thank you!! Your workouts look so fun and I can’t wait to be smaller and stronger so I can do them.

  • Natacha thx for this!! I noticed that if I don’t exert myself every single workout, i feel like I didn’t really workout ��… is this feeling normal? Or am I becoming addicted to exercise?

  • https://www.youtube.com/watch?v=V_O7sJHXee4
    Who will put in the time it takes?
    Who will embrace the grind, day in and day out?
    Not i said the mind
    Not i said the body
    Not i said fear
    Then i will said the heart

  • I look like jesse doing the jump bulgarian squat, but for my defense, I’ve done it only 2 times yet… I prefer to find my balance before getting intense.

  • You’re so cool!! I love your personality, how you love your family, and how you inspire me to stay fit and healthy. If i can just get my 16 year old to watch your videos��

  • Hello, I want to ask about going to the gym.
    I am a litte bit chubby, so back when the gym was open, I felt like I didn’t fit in the area and ended up doing a lot of cardio, but I really want to try weights.
    Do you ever feel a little bit self aware? I am still a bit scared people are going to judge but I am going to try when the gym is open again.
    Thank you

  • Great Video you really are amazing in everything that you do. I’ve been pushing myself hard for many years. Recently the last 6 weeks run me right down and so I needed to take some days off and catch up on sleep etc etc. and reassess where I’m at and what I’m doing. Just bought your Home Reload and Build guides. I’m doing Home Reload (Day 2 was today) and I’ll maybe add in or move over to build as although I don’t go to a Gym I have lots of kit in my home gym and want to get stronger. But I love working out at a less rushed pace and finishing the workout not huffing and puffing is something very new to me so I’m trying to take a leaf out of your book, literally lol and see if I can get better and stronger without killing myself off. Thank you again x

  • Great stuff. I’m older so my workouts aren’t as intense but if I’m feeling reluctant to begin a workout, I’ll start out with some ball handling moves that I really like I almost groove to the moves doing hesi’s and everything is like dancing to me and before I know it I’m in the zone, working out but not feeling it because I’m having so much fun moving around.

  • Hey Natacha, I see you were attempting Crow/crane pose by the end and your legs position was totally off. The legs should be resting on your forearms for more support and balance and your feet should meet at the back. Hope it helps you:)

    I love your videos! You give such amazing insights which help me a lot and inspire me to do better ❤️

  • I really loved this video and the fact that you are not just giving workouts but also doing the proper investigation and giving us this info. Love this effort man, God bless you a lot❤��

  • Hey Brix When You Lost A lot Of Weight did your Tattoos appear to get smaller/Shrink also?? Or did they seem to get bigger because of your weightloss.. or did they stay the same size?

  • I never seem to feel sore because I have been spreading my workouts across the whole day and night.. eg 100 glute bridges in the morning and then a 10 min run. Few hours later I’ll do resistance band training for eg 20 mins then next hour I’ll do planks on each side for 1 min.. I would probity do an hour and a half in total?? but stretch across 10am to 10pm as well as yoga in between and have been eating a lot re cleaner too.. I can definitely notice the difference in 7 months and the exercises actually feel like a short stress release. I gave up smoking 6 months ago so I have been managing cravings by just doing exercises for 10 mins eg 4 x 20 Reps of donkey kicks, hydrants, clams, Bulgarian squats, sumo squats.. etc. I alway feel the burn with each exercise. I actually love running stoned too, has any one else ever tried it?

  • that was a great video! I always ask myself with it was good enough of a session or not. That motivated me to pay more attention to how I’m feeling and what can be changed/improved:)

  • Great info! I think it’s important that players experiment and find out what works best for them in terms of getting up for workouts.

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  • I love the fact about constantly pushing yourself and not letting off days dictate your success throughout a program. Important to train hard and constantly get better!

  • Hey my friends!! I’m super excited to share workout tips this year to help you along your training! If there’s anything you’d like me to cover then please let me know!! All my love and enjoy the rest of the weekend! ❤️xx

  • Yes, THANKYOU! I totally agree with you on the “start small” thing! I once tried to return to intermittent fasting, start a completely new workout plan, do a 30 day running challenge, stop drinking everything besides water and plain tea, and doing yoga every morning all on the same day/week
    Needless to say, it did not work out hahaha
    But whenever I start tackling new goals one at a time, I usually stick with it and find it much easier to balance

  • Hey Brix! Quick question, is it bad to hit the gym twice a day? Lets say i do light jogging in the morning and then like at 7 at night i come back and do some weight training

  • Oh that was so informative and so helpful. I just started back working In the beginning of April when COVID-19 really starting locking us in. It’s actually kind of hard to find this kind of information. In three months I’ve only taken to test days. Like you said ago on Instagram and YouTube and it looks like you have to work out hard every day to achieve a strong body. I woke up this morning and my body was screaming at me. LOL! Thanks again

  • you are such an amazing youtuber I LOVE your content and you make me laugh all the time, really helps me!! pls follow my tiktok: domiderossi and subscribe to my youtube! I post twice a week so if you are bored and don’t know what to watch come to me <3

  • Poop. Do that before every workout, especially ab workouts around other people. Otherwise you’ll grunt out your other side too. Toot toot

  • So the way I do is MWF I do workouts like move and then TTS I do workout style like bbg. Would you say the days I do move are the days that I train hard?

  • I’ve never had anyone who just wants to chat at the gym. I wish that was a thing. I’d love to make friends at the gym! Also I really miss the gym rn

  • Your videos are always a breath of fresh air and a hopeful place for me to be inspired. Because you have a very relieving and gracious atmosphere about you and the way you talk about fitness and health does not condemn anyone or tell people everything that they are doing wrong and what they should stop eating, rather you do the opposite and teach your viewers that it’s okay to allow yourself to eat even if you haven’t trained in the past 48 hours. In all aspects, your advice is soothing to my mentality and it takes the pressure off of trying to do everything perfectly all the time. I guess what I’m trying to say is that you show what it’s like to have real expectations in every way humanly possible. I appreciate it. To me, that’s just beautiful and I thank you so much for what you do.

  • Glad I watched this. I did a mega workout and I have been so sore and only stretching and walking the last few days. I felt so down that I was taking ages to recover but I guess it’s normal! Thanks.

  • Love this! Im very new into my fitness journey and still have a long way to go and a heck of a lot to learn but I changed my diet drastically and it actually started to make me feel really sick so now Ive decided to continue eating what I normally eat and in the process, learn more about different types of foods/nutrition etc and slowly implement more healthier foods into my diet and I dont feel physically sick anymore

  • So the first thing to do is watch this video? I feel this should be titled what to do DURING your workout for max gains. I might have missed something in the video, but I’m pretty sure I didn’t see any pre workout advice

  • Oh yesterday I binged after a week restricting myself into diet and working out so intensely (at least that’s what I thought). I was so stressed and just putting in my mouth all the things I could. I was also scared of working out with HIIT, cardio, etc. Your video about binge eating disorder and this video really save my life. No, my everything. Thank you soooo much.

  • Jeff, rest assured I busted my arse yesterday!!
    Thought I would need to work with weight’s in afternoon, but my calystenehics work out am Sent my muscle’s into shock.
    Man I gave that workout everything.
    Today I’m taking it easy, but reaping the benefit’s.
    Starting to build the chest.
    Shit for a 52 Yr old had some most flattering attention from some very attractive ladies.
    Thank’s for providing the inspiration.
    ‘Your the man’

  • I’m starting off with just eating healthy and doing some type of exercise everyday. I can’t go to the gym in the week cuz of school but i will on the weekend

  • Mind to Muscle, Connection”…I do That’!!.Rest 30 sec., It usually builds up ur endurance a lil Bit more…n “Yes, it makes Ur Heart Work Harder’, BUT in Return..it’s OK to “Challenge Urself”!!!��

  • TIP NUMERO UNO IS SO TRUE. It feels like most influencers only show the intense workouts and this can cause overtraining fairly easily, which sets you back in the long run. Thank for preaching the truth!

  • I’m the type of guy to stop and ask Brix fitness all types of questions about fitness and nutrition if I see him walking around in public or in a store!

  • As much as I enjoy working out I walk in the gym alone I don’t do well with partners, I want to get there get my workout and leave, so I don’t talk to anyone or take pics or selfies I go workout and out.

  • Hi Natacha!
    Do you think light weight (or maybe bodyweight only) with high reps in a circuit training fashion is the way to go if i want to get slim and toned? (think models, kayla itsines, etc). Thanks!

  • How do I go about evening my chest out? Feels like my left side is taking more gain than my right! Open to suggestions and highly appreciated! Thanks fellas

  • Hi there alpha ive been watching your videos now for sometime just recently subscribe and was wondering I’m a truck driver an we don’t have a lot of time out hereband I don’t want to be one of those guys that’s 400 pounds driving a truck I was wondering if you had any tips to eating healthy and working out while on the road and etc. I need to get healthy for myself an my loved ones any help on this would be great

  • Hey, Could u do a video on how to train more efficiently in terms of the actual workout. there’s an LA trainer who is famous for training ppl and knowing how to make every single exercise more effective by a slight movement. If you have any tips, that would be great

  • The 5th one is hardest for me cuz I think I spend a lot of energy during working sessions but I just don’t have appetite and eat about 1,600 calories a day approximately, while I think it should be more… Any advice or opinions?

  • The first tip literally blew my mind and will definitely change my training style. Just one week ago I got my second injury of the year (now achilles tendon, in September my knee) and I’m so sad about it! Before I never had any problems! However, reflecting on my training sessions throughout a week, I would aim for a 90-110% literally 5-6 days a week and never giving my body a full day to recover. I thought that that was the only way to achieve my goals but you’re totally right, the rehabilitation part is so freaking important. Super annoyed that the coming weeks/months I have to build everything up again but due to this I’m more motivated to create a healthy balance within my training schedule! x

  • Great video but can this channel be one of the few channels who breakdown film of Kyle Lowry? Please he is one of the best pgs in the league. I want to model my game off of him, Fred Vanvleet, and Patrick Beverley. Please Coaches literally look for players like Kyle. Coaches usually dont trust players to go iso until they have really earned their trust. We can all learn from Kyles game.

  • I have to say…HIIIIIGH FIIIVE! thats maximum rate over thumbs up! I’ve been following you for couple of weeks only, yet i fall in love with YOUR energy, you give smart and clear advices with a touch of humour.
    I feel very connected to your background and experiences.
    I study to become a PT so you are very inspiring on your way to pass informations!
    Clap clap girl! Love it xx smash it xx

  • hey you, whats the best way to correct muscleimbalances, for example, if the left butt and legs are much weaker and have less muscletone? and how much to train the right leg, when the left one starts to get bigger?:D <3

  • All your videos so thoughtful! I really appreciate all the thought and honesty you put in to make sure you are offering good and valuable info, and you also manage to make them relatable too!

  • YouTube is reading my mind. I was at the gym today thinking how can I make my training more efficient and smarter and this has now come up on my recommendations. This video is what I was looking for ☺️

  • THANK YOU so much for all your videos. They are all so informative and helpful but also so entertaining to watch. I think my biggest problem is number one and the part of resting. I’ll take your advice because I really want to achieve my goals without exhausting my body to a really bad point. Again, thank you so much, I’m always looking forward to seeing your videos! ����‍♀️ ������

  • Thanks for posting
    1. Don’t train intensely for more than once or twice a week.
    2. Be conscious of distractions!! Stay focused to avoid injury and maximize workouts.
    3. Start small. Don’t get overwhelmedkeep it manageable!
    4. Make a plan! (Training)
    5. Fuel your body

  • Last week I was waiting for this lady to get off her phone. She was on her phone for 15 long ass minutes I just wanted to get those leg extensions over with…i hate when people do that SMH

  • Amazing video!! U actually fell this after a considerable time experiencing training, u do not want to lose time at the gym anymore, you want to go there, do what you have to do and go home with that amazing felling specially on these 2 days that you work really hard! Great video Natacha, thanks for sharing

  • Word on 200K subs bro very well deserved❗️ U tha man‼️ & thanx for the inspiration u’re definitely one of the reasons I’ve lost 40lbs so far‼️ Much love and respect to you mah man‼️��������

  • 1. Train more intensely: by training intensely less often
    2. Be conscious of when youre being distracted
    3. When you want to create a change, start small
    4. Follow a flexible plan
    5. Fuel your training

  • everybody response different to recovery and how much frequency is required. my advice try what is optimal for you. Just friendly advice

  • Natacha, how do you know when to increase your calories? I have watched your videos about increasing your metabolism, but what do you do once you hit your maintenance calories? Are there certain signals your body gives you that lead you to eat more? I would love a video about this. (Maybe you have already made one, and I just have not found it yet):)

  • While you were increasing your calorie intake, about how many calories per week did you increase? I know it takes a long time so I was wondering about how many:)

  • What is you guys’ biggest struggle in terms of getting yourself to work your absolute hardest? Everyone has burdens, let me know yours:

  • Congratulations on reaching 10K Subs I don’t know if you made a video about this before or if you answered this in one of the other videos but I was wondering what was your thoughts on pre-workout supplements is there any you prefer over others

  • Ughh wish i could get your training guide but the exchange rate makes it really expensive for a uni student like me in Malaysia ����i’ll just continue watching your youtube videos for little bits of tips!

  • I hear you Jeff and agree totally.You should also put this effort into everything!Whatever your doing,work,play,mucking around with your friends.If you’re going to do something,do it to the best of your ability.We only get 1 chance at life (unless your Bhuddist)so don’t waste it!

  • Hey my friends! Sorry for being away for a bit! I’ve been working on a couple of new projects that I’m excited to share with you soon!! Anyways, I often used to ask myself whether I needed to sweat or have sore muscles after a workout so I thought I’d make a video on it to clear it up! Hope you enjoy!! Love you lots xxx

  • Just because you’re a biophysicist doesn’t mean you know what you’re doing. And I swear, all of you “fitspos” don’t even know what actual HIT is. ���� it’s not doing a bunch of jump squats in one session you idiot

  • Yo Brix, started my journey at 7th of March. I have currently lost 2stone and 3 pounds, but I have noticed the difference to my stomach and more definition towards the muscle in my legs but still have man boobs and don’t see any change. Can you give tips in any way. Much appreciated

  • i just stumbled upon your channel on my recommended. your physique, you workouts and your expressions are so real and motivating to me! just subscribed to you!��

  • I only do 15 mins of Rope Skipping.. is that enough? Cause I absolutely hate it and I always have to force myself or i wouldn’t do anything:|

  • I see that you used a sled in a lot of these exercises. I just bought one and would love a video on different things you can do with a sled.

  • After watching this videos my training is more uncomfortable but oh man I saw a huge difference in 2 weeks. My strength increased so much and I have feeling of more control over my muscle contraction. I can separately contract different muscles group with more control. Now every day I try to put maximum effort I can, and not counting anymore the number of repetition because now I can’t perform the same number I used to do before. My quality training is much better, I save time and see faster results! ����

  • I mostly do cardio, i sweat so much that halfway through the warm up i start sweating and in the middle of the workout sweat goes into my eyes, mouth and nose. But it makes me kinda happy? Like i have been a lazy person for my whole life, but now i am crazed up to workout everyday.

  • I was looking for a legging yesterday with a leg pocket.. (It’s harder to find than I thought). And saw this exact one you’re wearing haha. Now I’m trying to remember where I found it �� You could sell me anything hahaha

    Edit: Found it! It’s from doyoueven https://www.doyoueven.com/products/side-mesh-leggings-olive

  • Whatever i see a girl with muscles i think to myself.. “She’ll survive a zombie apocalypse.. definitely.. and I’d be their first meal.. i have to be stronger��”

  • I’ve been really enjoying getting into fitness recently and think I experienced my first burnout the other day

    I’d walked 14,000 steps and done a 30 minute work out session… As soon as I finished it was like my body instantly caved… I felt so heavy and tired in the middle of the day, ended up dragging myself to bed to sleep it off and it was so weird, my arms felt like they were so heavy and weighing me down.

    Anyway, I’ll know not to over exert myself again

  • I love how she shows actual videos of her working out with hair all shabby. Many others don’t show that their hair becomes shabby and sweaty.

  • I did a 30min HIIT workout and wasnt able to finish it because I was already feeling nauseous and feeling like I was literally gonna vomit aside from the raised heartrate.

  • I never thought about incorporating flexibility/balance skills into my workouts. You are such a well-rounded, incredible human being! I’m glad I discovered you:)

  • idk but if you listen closely you can actually apply the basic idea to other things as well, where instead of beating yourself up for a not-so-exhausting study session or work session, you look at how what you did helps your long time plans.

    you’re welcome

  • Lol I live in the Miami area and when she said sweat wasn’t a good sign. I was like huh? How is that possible? I will breath outside and then sweat.

  • This can be applied not just in basketball, but also in others like studying. Thanks! Quality content as always

    P.s. Are you a Sports Science Major student? Medicine? You know about para/sympa

  • For me I can do a high intensity workouts everyday
    If I feel unmotivated from the program/challenge
    I do 1 high intensity and 1 ab workouts from someone else

  • Hi, I‘m german and I‘m sure that nobody will read that comment because this Video was filmed two years ago. But I‘ve never seen such a natural YouTuber as you are! No one of the german youtubers would ever show themselves that sweaty and natural as you are doing! Thank you so much for that!

  • This literally made me cry, I have been constantly anxious all day everyday, feeling like I never did enough exercise, never taking a rest day and constantly feeling guilty that I did not push myself hard enough, even when I was sweaty, out of breath and shaky.. But when she said that you have to focus on the improvement exercising has to your life and you need to feel happy and not let it take over your life so you can enjoy all the other things life has to offer.. this hit really hard, and I really needed to hear that thank you

  • I loved this. I could see in your face the strength, the determination, and the effort! That really motivated me to push harder in every workout. All this fitness videos with girls with perfect makeup, hair and no sweat seem kind of unrealistic, but you show really how it looks to give everything in a workout. Thank you, you really motivated me!❤️

  • signs of good workout
    For cardioraised heartrate!!
    For hypertrophy1-2 reps away from the largest oof and you can’t do it
    For HIIT workoutraised heartrate during the recovery period.
    For skills (balance and thingys)when ur brain is tired from the focus

    lol she explains it a lot better this is just notes

  • As a parent to a child with a serious health condition, I can never really be away from my phone too long, but I DID switch to Pandora for my playlist instead of YouTube…which did help some. The phone is ABSOLUTELY a distraction…��

  • Hello
    I have a workout plan (push pull) that I like to do three days a week. I have buddies that are on a different plan that involves more cardio! I’m a social person and love to workout with friends so lately I have been doing my workout at home in the afternoons (2-3times a week) and working out with them in the am (3-4times a week). I don’t feel like I’m over exerting myself. My goal is to lose the 30lbs I have gained over the last three years. Your thoughts?

  • Honestly, I have a serious problem of working too hard. I keep running into that problem but I don’t know why it’s so hard to not push myself too hard.

  • lol my man breaking out the sine waves. Good stuff young blood. If anyone is curious about the importance of timing, check out the book When by Daniel Pink.

  • shiiiitt… with this lockdown ion get much sun tbh �� why do i get enough sleep but feel sleepy during workouts?

    but ima try it out. feel the sun for a little while when i wake up and before workouts, and i hope it will help me

  • This is exactly why I love cardio over strength/ weight training. ��Ain’t no thinking in that bihh! �� Turn on some music, and go HAM!! No focus this focus that ��������

  • Ok 3 things.
    1st: your channel and your work is amazing!!
    2nd: what do you consider to be the most helpful and important muscles in basketball???
    3rd: wish there were more channels to do the same work you do for womens basketball in wnba and around the world

  • Do you have any tips for the underbutt/saddle bag area? I workout all the time and I am a small person but I can not seem to get rid of the fat in these areas! Love watching your vids!

  • Athletes are not genetically gifted… Sure, sometimes there are few ones that are gifted but that’s just one in a million. It’s the work they put in, it’s sacrfices they make in order to be the best physical version of themselves. But they get paid to do so anyway. So, yess Jeff is %100 right but I’m not sure if everybody really need that much of gains.

  • You talked about building muscle and burning fat which is what i want to do, i want to know if lifting heavy 90% capacity is bad for this

  • Yes, people dont understand the importance of ‘mind to muscle connection’ ❣
    still waiting on the Brix Squad speaking engagement tour ill be at NYC stop.
    ❣ Keep being great! ❣

  • Definitely get OFF OF YOUR PHONE!!!!! Drives me nuts to see people sitting on equipment looking at their phone. This is to workout. Look at your phone in the car or anywhere else but NOT on the equipment.

  • You made great points about overtraining. What is your opinion on the best things to do for recovery after a hard workout both immediately after and for the many hours following?

  • Ok so your saying one body part a day does that mean one day ill have just chest next day back the day after that arms then after that shoulder day then a day also by it self would be legs the day after that day i would take a rest then repeat or rest saturday and sunday is this right?

  • Because of Jeff i now put in a crazy amount of effort in eating as much as i possibly can….he said effort is key and i don’t want to let him down.

  • Subbed right before you hit 200k followers, glad to be part of your milestone. I’ll be here when you get over 1M!.. any recommendations on MP3 players?

  • Isnt it interesting how humanity (western world) has used machines to remove labor from our lives in every way possible… then we need to go into a building and simulate doing work…using machines.

  • A few years ago, I wrote a story about a United States Air Force four-star general who was training for a tri-Athalon and heavyweight training as well. I had the Female General run 30 to 50 miles every other day and bicycle riding about 60 miles every other day with a five-mile swim three times a week full out. I had her eat 300-500 grams of carbs (Mainly lots of vegtables) And 50o-700 grams of protein in the form of steak. (medium rare0. I think I was overdoing it but it was a story anyways!

  • My workout is what my teacher/trainer prescribed to me, not what I “guess”, so it is always good because it was made according to my needs and goals

  • Bruh your a inspiration I most definitely can relate to alot of ya struggles man I love ur fam set up I’m starting a you tube channel my self and definitely will shot you out salute and wakanda forever bruh ��

  • I just noticed that you always wear earphones right? Is it music or is it an app with a voice over on the cardio workouts you do? If yes. What app is it ^^

  • Brix! I’m 16 and ever since I’ve started watching your videos I lost 20LBS, I just want to thank you for all the great info! Much love. #BrixSquad

  • How do I get over this gym phobia I have? Im too embarrassed to even step foot in the gym.
    Side note:
    I’ve had a membership for 3 months now.
    I vowed to change my mindset on March 1 2018. I suck bro.

  • See my problem is that I work out my whole body at ones five days a week and I got used to it and I feel that if I just do one part a day I feel like I don’t do nothing I think I’m wrong but I got so used to this way

  • I’m new to the vlog and respect the hard work you put in. I relate to your story to the T! Thanx for the inspiration and knowledge you bring. Also congratulations on hitting your milestone. I wish you many more achievements. One Love!

  • Hi, sir. I am a basketball fan also a sport translator undergraduate from China. I’m a big fan of your video. I think such a good video should also let Chinese fans know so that they can also learn some great basketball skills.

    Therefore, I would like to translate your video and bring it to Chinese basketball fans. However, I think I need your permission for this. So i want to ask you

    if you can give me permission. We’re not going to use it for business.

    I hope you agree. Thank you, sir.

  • congradulations I’m So happy for you you truley deserve it. and funny thing was praying for you the other day asking for you to get that house and car you want after watching another one of your videos. Blessings to you and family

  • Motion with purpose Yes!!! Too many people just swinging around weights in my gym instead of focusing on form and targeting the muscle(s) for the exercise they are doing.

  • Definitely guilty of too much phone at the gym.
    My best workouts are when I have a bomb playlist and never stop to look at my phone.

  • Thanks brother, your vidz are soooo informative and your story is soooo inspirational. On my lunch breaks, I watch your vidz because they inspire me to go to the gym (even when I don’t want to) after a long day at work! I’ve lost some weight since I’ve started watching your vidz but with each vid, I become more and more inspired to do more! Thanks for getting us fit so that we can go out an get paid!

  • Been watching since 50k and man i gotta tell you man you’ve inspired me to be in the healthiest condition in 2018 bless up brother

  • Love this! I preach this to everyone that says that they cant lose weight or get in shape. Effort is everything! Jeff you have helped me get into the best shape of my life and I know more about the body to better help my training. Thank you!

  • Brixx thanks for what you do. As a woman, how can I prevent from getting too bulky. This has always been an issue for me. I’d like to be nice and lean but toned. Right now I have many ponds to lose, at least 70��

  • How do you split up your body parts or workout split with only 1-2 intense sessions per week, because won’t you work certain body parts harder and certain less? Hope that makes sense hahaha I need help understanding

  • 102 pounds lighter since I’ve began watching your channel…. true story. 230 more pounds to go, but I refuse to quit and screw anybody that thinks I can’t do it, right!!?!

  • THANK YOU. This video is 1 year old and I wanted to say that it is still a huge motivator and wonderful message. This is exactly what I needed to hear! I’ve been so worried that my muscles weren’t sore but upon watching this video, I stretch soo much! I love it and do it to warm up and down! OF COURSE! Thank you ❤️❤️❤️

  • Anyone work out with an abdominal hernia after a pregnancy? I have an appointment with my doctor but it’s not for weeks and I am really working my butt off can I still lose weight without strength training my abs?

  • Lovely video. Great tips. I usually am hard on myself when I skip a workout. (I’ve made a schedule to work out before I get ready for work; however, sometimes I go to bed too late).

  • Congrats on reaching 200k homie. Love your channel by the way. I know I haven’t mentioned it before but I truly do. I’ve been following you for quite some time now. You give me and alot of others inspiration in what you have done and have been doing for as long as you’ve been doing it. Keep up the good work!!!