11 Most Typical Workout Questions Clarified


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Make a change to your diet, even if it’s a small one. Do some push ups and see how you feel tomorrow, even if you’re not sure the form is perfect. Go to a gym and try squatting for the first time, even if it’s just the bar.

11 Commonest Workout Questions Answered As you enter the second month on the plan and your body is burning calories extra successfully, you might improve your caloric intake to assist keep your body fueled for the extra strenuous workouts forward. 11 Commonest Workout Questions Answered As you enter the second month on the plan and your physique is burning calories more successfully, it’s possible you’ll enhance your caloric intake to help keep your body fueled for the extra strenuous workouts forward. We chatted with the celebrity fitness guru in a live Facebook chat, and she was awesome enough to answer all your most pressing, need-to-know questions.

Read up to learn how you make the most of. 8 Questions Answered About Exercise That You May Not Know 1. Exercise, physical activity and fitness: What’s the difference? Physical activity is simply any bodily movement 2. What intensity exercise should I do? If you hate running, no worries!

Exercise does not have to be vigorous to be 3. Get straight-to-the-point answers on 6 of the most common questions. As a coach who has been involved with the fitness industry since 2012, I get asked questions about health and fitness every day.

Clients, friends, acquaintances, and even strangers ask me questions online and in person about how to reach their goals. For those curious about weightlifting but boggled with questions, I rounded up some of the most common questions about lifting weights that I. 9 Workout Questions You’ve Always Been Afraid to Ask, Answered STACK provides answers to 9 questions rarely asked about exercise and fitness.

0 Shares Share on Facebook Share on Twitter. For every bodybuilder, post workout is the most important element where he can either make gains or lose some depending upon how he utilises the post workout nutrition window. The recovery which is the chief part of a post workout regime has to be deeply understood. And at this moment, we have penned down answers to some of the most typical post workout queries.

For each common interview question, those experts also tell us: What the employer really wants to know. By employer, we mean the interviewer(s) and hiring manager(s). How to answer the question.

How not to answer the question. The typical ways interviewers phrase questions. We find the most common interview questions are often asked in slightly.

List of related literature:

Some of the exercises ask you to answer a question or fill out a checklist.

“The Wounded Heart: Hope for Adult Victims of Childhood Sexual Abuse” by Dan Allender, Karen Lee-Thorp
from The Wounded Heart: Hope for Adult Victims of Childhood Sexual Abuse
by Dan Allender, Karen Lee-Thorp
The Navigators, 2014


“Every Victory Counts (Fixed Layout)” by Monique Giroux, Sierra Farris
from Every Victory Counts (Fixed Layout)
by Monique Giroux, Sierra Farris
Davis Phinney Foundation, 2017

The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

How many people stop at ten repetitions simply because their workout sheet says ten?

“Walk-On Warrior: Drive, Discipline, and the Will to Win” by John Willkom
from Walk-On Warrior: Drive, Discipline, and the Will to Win
by John Willkom
CreateSpace Independent Publishing Platform, 2018

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

Tables 19-17 through 19-20 list ten-minute workouts organized as split routines focusing on either the upper or the lower body.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

How can these different sets of people use the workouts in this book?

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

The last question to answer, then, is how to warm up on any given exercise.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Some of these exercises ask you to answer specific questions.

“Formative Assessment & Standards-Based Grading” by Robert J. Marzano
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by Robert J. Marzano
Marzano Resources, 2011

Table 13-2 Sample Year-Round Conditioning Plan Type of Conditioning Example Frequency In-season Strength training Select 4–6 exercises (such as bench press, push-ups, arm curls, shoulder press, leg extensions, leg curls, and pull-ups) and do each one for 2 sets of 12–16 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

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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  • You guys should really stick to the brain games, quizzes, and optical illusions. Some of your information is good but a lot of it is inaccurate.

  • hi there joanna im a mom and a beginner,love to see ur videos and im doing it, but im just a lil’ confuse can u help me what is total body workout and cardio etc. and what is the perfect combination to really lose my weight before i am 55 kls. after i gave birth now im 68kls. please help me and give me some tips and advice. i hve so much time to workout @ home but i dont know what is best for me… thank you

  • If I work out each day then I have to eat so much more, especially since I do want to build some muscle in some areas. I have dropped my cardio because I really cannot afford losing more weight. I need to maintain and build now. Curvy look is the goal! Not string bean:/

  • Hey Joanna, I’ve discovered you recently and glad that I did. I’ve started working out regularly thanks to you and your videos. I’m very much motivated while watching them.
    I always tend to discontinue my workout during PMS due to the popular belief that you should not strain yourself during that time. Initially I used it as an excuse to not workout (I was lazy and I hated to workout, trust me) but I’m now serious with my workout sessions and weight loss plans.So, I wanted to know if we could exercise during our period time or if there were any exercises that had to be avoided during that time. Do you think you can help me with this?:)

  • Yes, true. But however, any training is better then no training at all. Keep that in mind, even if u can’t do all of this at first. Start with small steps, then motivate yourself to be better and “straighter”. Hahaha.

    Enjoy life people.����

  • John 3:16 New International Version (NIV)

    16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

  • this assumes the test string is not null. if there are no recurring chars it returns blank.

    import java.util.*;

    public class RecurringChar {

    public static char firstRecurring(String a) {

    char arr[] = a.toCharArray(); // turn string into char array for indexing

    char result = 0;

    HashMap map = new HashMap<>();

    map.put(arr[0], 1);// start the map off with the first letter occurring once.

    for (int i = 1; i < arr.length; i++) { // start from second letter and go until the end of the arrayif(map.containsKey(arr[i]) = false) { // if it is not in the map yet…
    map.put(arr[i], 1); //put the character into the map and set count to 1


    else if (map.containsKey(arr[i]) = true) { // if it is in the map..

    map.replace(arr[i], 1, 2); // increment the count since its already in map

    if(map.get(arr[i]) = 2);// if this is the second time the value has occurred

    result = arr[i]; // set the letter to result

    break; //this break accounts for multiple recurring characters


    // display keys for reference
    //display values for reference

    System.out.print(“first recurring char is: “);

    return result;


    public static void main(String[] args) {

    String str1 = “abc”;





  • Hi Mr.Sixpackfactory..
    I think iam in intermediate stage..
    Becoz Right now i am doing 20×5 pushups a day with a gap of 10mins for each 20 pushups..
    Am i doing correct or not?
    How many intervals should i take if i want to do total 100 pushups..?
    And last question..
    How many pushups can do continuously by an expert for one time?
    Pls answer all my questions..

  • Being a certified Physical Therapist + ACSM approved Certified Fitness Instructor and Personal Trainer. I can confidently say that there were many mistakes and misconceptions in this video.

  • For beginner train body rows until you can do at least 1-2 reps of full pull up. Then you can train negative pull up to extend the reps

  • in java you could just use indexOf and compare it to the current index of each char you are checking and save memory without using a 2d array…

  • Thanks for video, been trying to get past 4 sets of 5 reps and have struggled. You filled in the missing knowledge, I will use a band to get 10 reps and and make sure I am hungry to do them.

  • The time I’ve got tricep tendonitis from training pullups hard I cut back intensity and did Child’s Pose from yoga every day. After a few years, after learning about Dr. John M Kirsch, I’d recommend dead hang training as well.

  • 0(n) in C


    int main()
    int array[256] = {0};
    char * string = “ABGADBC”;
    int i;

    for(i = 0; i < strlen(string); i++)
    array[string[i]] = array[string[i]] + 1;

    if(array[string[i]] = 2)
    printf(“First recurring letter is %c.
    “, string[i]);

    return 0;

  • This feedback was very helpful. In addition, when you stated that a workout of only 2 days a week is good, but to be consistent that was good to hear. I am a busy mother of 4 who is married, work full-time and I am a student so with that said can I work out at least twice a week (Sat & Sun) not falling below that threshold and make sure I am consistent with my nutrition 6 days a week with a free day (sweet treat, hamburger, etc.) on Sunday and be able to lose weight and tone? Thank you

  • Thanks man! Pull-ups are the one thing where I am lacking at the moment. I can do around 5-6 pull-ups from the ground but I have to put my feet on ground and start a new every time after a couple of seconds. Any tips on improving that? Right now I am doing around 15-20 pull-ups over multiple sets with taking a rest day every few days.

  • Hey Matt, What do you suggest if someone wants to get big with just bodyweight training..Should do the same variation of pushups, squats and increase the number of reps or should go for a harder variation of that movement in order to get big..

  • Probably one of if not the best fitness youtuber out there.
    Your refreshing no bs down to earth approach to fitness is beyond appreciated.
    Keep up the good work.

  • i’m always done deadhang pullups because I feel like if I stop abruptly on the eccentric to then do another rep its never relay consistent amongst all reps where abouts I stopped. Some reps maybe i would stop at about 80% shy of a dead hang, then maybe 75%, back to 80%. These pullups I usually don’t recommend to people because everyone generally knows that going to a dead hang i a lot harder to do each rep. If I tell people to not always go to a dead hang then they use their own interpretations of what they want and even up half repping their pullups or just a tiny bit higher than they should by on the eccentric when they should be going lower. TO make it a bit more clearer when I say dead hang i don’t mean dead hang with no scapular engagment. I mean full lock out at the elbows

  • As an asian i am impressed how she eats everything with that only one way of holding it. For loose foods i tend to hold the fork like a spoon ��

  • I started with only 3 reps of pullups after an injury. High volume and high frequency helped me a lot. I would do a more intense pullup day with a total of 30-40 reps on one day, about 15 reps at the next day and one off-day after that, before repeating the cycle. If I was really sore and fatiqued, I would just do some isometric holds in the top of the pullup position for 5-6 sets. I am currently back to 7 reps after a few weeks and the progress was really fast. On some days I felt very stiff, but still made huge progress on those days. So feeling and performance are not the same thing.

  • I tried the Grindstyle micro pull-up set, with mods, jack knife, and quick count hold intervals, so it looked like 5 pull ups, 15 second hold quick count, 3 pulls, 10 sec quick count, 2 pulls, 5 second quick count. And it was the most fun I had doing pull ups for years, and I have a ton of room for improvement which is exciting. Thank you for the consistently innovative and highly motivational style of teaching.

  • I just found out about your video! I really like your advice, so helpful and precise! can I ask you personal questions? You have an email?

  • If you have 10 minutes and want to learn us much as possible about pull-up training this is the video to watch. Other Youtubers would need a full hour to deliver half of the information. Really like this style of video (and training). Thanks and keep going Matt!

  • Bright side always giving me great content.. I also have some beginner mistakes tips in my channel (Steph Efe)… Guys you can come check it out..

  • Damn bruh I was overtraining pull ups, cause I was doing 7 pull ups with 25kg and overtime, in 2 weeks k can even do 15 normal pull ups, and I was cause of the lack of recovery

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  • some variation about this problem: find the index of first recurring/non recurring character, find it in a stream, storage optimization.

  • Very good info!As allways:individual feeling(based on few true priciple you “grind “so well) is the key.I cant wait for the leg training questions!

  • Will this have been approved? (Python 3)

    def recursion():

    # Clears the string if previously filled, as well as creates it if it´s never been run before

    letters = {}

    assorted = input(“Enter string here: “)

    for i in range(len(assorted)):


    # Checks if the letter has been seen previously

    if letters[assorted[i]] = 1:

    print(“The first recurring letter is”, assorted[i] + “.”)


    # If the letter hasn´t been seen before

    except KeyError:

    # Adds the letter

    letters[assorted[i]] = 1

    # If there´s no recurring letter

    print(“There´s no recurring letter in the given string.”)


  • I have an interview in 2 hours, and this is my first interview.

    I’m just commenting this to be a lucky charm since everyone here seems to have succeeded…

  • I’m a big fan of you channel! Full of information and positive energy!

    Please I need to ask you which is better when starting strength training; using body weight & light free weight or using Gym machines?

  • So good
    I exercise 5 timesa week i wanna ask should i exercise 30 min or 45 min as it is beginning
    Plus should i do cardio core and stregth on same day or on slternate days?

  • Hi Jo.. you are really my inspiration. I have started your work outs and following your food plan with a little change of my taste. Thank you for your eye opening videos.
    I have a question?
    If I start working out within a few mins I feel dizzines and tired. also is it right to drink more water (at least a litre) immediately after work out.

  • Hi Joanna, I have seen your most video and i like your work…..I too have some questions,hope you will reply and help me out. My weight is 52kg and height is 5feet..recently i have develop fat on my tummy…i want to lose it but how? and i also want to know i dont feel active/motivated in the whole full month..after excerising 1 or 2days,i feel tired/inactive…then i stop doing it..and i waste my week…to regain my energy…please help…..please

  • Thats how i would have done it ( Paused at 1min) and i havent saw yet your answer:)

    Language used: JS

    function GetFirstRecurantCharacter(theString)


    let firstRecurantCharacter = null;

    theString.split(”).forEach(function(character, index)


    if(firstRecurantCharacter = null && theString.match(new RegExp(character,”g”)).length > 1)


    firstRecurantCharacter = character;



    return firstRecurantCharacter;





  • Hello joanna I have a question if I have a menstruation can I do work out? And I do workout everyday it is really bad? Now I follow your meal plan also your pre n post meal 4 workout. I do your work out 4 h frame and I repeat dat twice. Or can I do trice? Please reply thanks ur my mentor 4 my fitness n healthy lifestyle. Thanks again all d best….

  • Hi Joanna.. i am fan of your workouts, recently i have been following your videos for strength building, i had a question… i cannot do pushups like you do, i hardly can do 2 pushups knees support, can you please guide me how to build strength progressively for effortless pushups like you do…. thanks 

  • hi Joanna please may you do a video about HIIT finishers. are they safe? do they work? whats your take on it? Thanks so much in advance

  • vcandidates

    Never play the blame game. Interviewers try to make an interviewee comfortable enough to openly discuss previous employers and their company cultures. But, be careful not to spill too much tea. The worst thing you can do is blame everything that may have been wrong if you cannot say what went right, too. Nothing turns off hiring managers more because they always look to see what a relationship with you could potentially look like in the future.

    For more tips follow VCandidates.com

  • Hey joanna, here’s my 40 min day1 workout that I’ve just finished: 5min warmup + 30 min high intensity cardio + 5min cooldown + 5 min post workout stretch…….I’m feeling very energetic after doing the workout….but sweating heavily…..I wonder what you do after a workout session like do you have a bath….what do you do with your messy hair:P???? Plz answer!Have a great evening!

  • I am an American, Southern born and raised. All of those dishes could be southern fare, delicious. We also fry everything and eat lots of meat, potatoes and gravy… with some veg to healthy it up a bit. One day I hope to visit the UK, mostly for the food. Lol! Yummy!

  • Hai joanna

    I am a big fan of you. When i saw your workouts. Dear after my cesarean (now its come 4 months ) I put on weight too fat right now. Before pregnancy I was 52 kg. But right now 70kg. So sad that I was become bulky stomach also. Please joanna please let me know what kind of exercise i have to do please make a chart for me dear. What kind of workout plan i have to do for loss weight. What kind of food i have to eat to loss weight. When I have to start my workout what kind of exercise or workout plan i have to do please let me know dear. And I’m a biginner.So please let me know. Luv u lot…

  • Hai joanna

    I am a big fan of you. When i saw your workouts. Dear after my cesarean (now its come 4 months ) I put on weight too fat right now. Before pregnancy I was 52 kg. But right now 70kg. So sad that I was become bulky stomach also. Please joanna please let me know what kind of exercise i have to do please make a chart for me dear. What kind of workout plan i have to do for loss weight. What kind of food i have to eat to loss weight. When I have to start my workout what kind of exercise or workout plan i have to do please let me know dear. And I’m a biginner.So please let me know. Luv u lot…

  • Hi Joanna I always watch your Video every single day. Can You help me create Nutritious Food Menu for a week?. But I still follow your other videos Unfortunately some of the Ingredients you have it is hard to find out here in our Country. 

  • Thank you a lot for these great informations, I love you so much.
    I have one question: what about exercises during period time?? Is that safe, because now I have a certain work out routine, but am not sure if I have to do it during my period.

  • i have lower back pain but my therapist told me to arch my back as much as possible (the #15th mistake) i immidiately got more back pain. now am doing it in right way �� maintaining proper body posture while doing exercise is very important, dont do it blindly guys. it will even worsen the situation.

  • Thank you Joana. I’ve watched so many clips and read articles to know how to lose weight, but then i cannot do exactly:) 
    To lose 2kg ( from 62kg to 60 now) i’ve had to work so hard. Once, i did exercises so much then i was so tired and then ate more:) From now on, thanks to you, i know exactly that “weight loss= 80%, 20% exercises”. I will set a more realistic goal and make a useful and effective schedule to do exercise:) waiting for your following videos 😉 Thanks

  • hello joanna again.. i know i am asking you alot of question today hope you are not annoyed.. i wanted to know if there are any exercises for double chin and cheeks cuz my cheeks are big and it looks like i have 2 cheeks mixed tofether as one heheheh…

  • Hi Joanna, I had left a message on ur website some days before, kindly reply asap.:) love ur videos..u r really inspiring me to achieve my goal. Thanks.

  • hey joanna i just love all ur videos realy helpful.. i hav one questn to ask u that wat exercises should i do during periods hope u ll reply soon…

  • thanks joanna, done my 2 sets 2day ur total body workout for beginner it’ s really burning! i love it…. all the way 2 another 2sets tonight for best and faster result….:-) by the way im JONNA MAURICIO ds is my hubbies account… ALL THE BEST!

  • I have a job interview tomorrow and this really helped me in giving me a more understanding of what to say and not say. Thank you:)

  • Y’all I just attended my first interview and followed the tips in this video and I’m not sure if I’ll be selected ���� pray for me please������ I’ll update you when the results come (in 1 week)

    Update: guys I got selected!♥️

  • Joanna you are such an inspiring guru. I learn so many things when i watch videos of yours, especially ones involving discussions♥:):) Thank you so much for sharing and i hope one day i can help those around me just like you!

  • hi joanna, i feel  very much happy to see you… u really motivate and inspired me a lot, thanks for ur these wonderful video…. my weight is 62kg  even though i look toooooooooooo FAT… plz suggest me some tips and work out plan to tone up my body….  thanks once again love uuu

  • Joanna,
    Hi. I watched a video of yours that had 17 things you should do to start an exercise program. From a 3 to 5 day workout plan to various other suggestions that will help as you start. Now, I can’t find the video I watched. Can you help?

  • Hi Richard,

    Many thanks for the helpful tips, may I request for some examples on the following areas please? This will help experienced candidates interviewing for the big four accounting firms in the UK.

    1: Whole leadership
    2: Technical capabilities
    3; Business acumen
    4: Global acumen
    5: Relationships

    Thanks in advance.


  • Hey Joanna! I have been traning at the gym and i really wanna burn the fat around my belly and tone my body. How should my workout be like? I used to do 30 min running, 15 min muscle traning, 30 running and then 15 min muscle. But i seem to lose muscle around my belly and it looks a bit bloated? Please help!

  • I have bicep tendonitis from doing one arm chin up holds (started two months ago). Is it okay to do slow eccentric pull ups on the rings with a very retracted scapula (scapula pull ups)? Or do I have to be patient and wait until the bicep tendonitis is gone? Thanks in advance!

  • I didn’t watch the video but I’m 13 years old and just read the question, here’s what’s I think, we can have a loop which iterates through the letters, we already have an empty list, we add the character if we haven’t seen it before, if we have then…. We can use python for this

  • Not a big expert, so I maybe missing something… In addition to a list being enough vs the map you used, doesn’t it take time to search the map/list you created? Seems to me like the second solution is equivalent to looping through the characters and for each loop backwards to index 0 and look for another occurrence, which is not so different from the naive solution.

  • i don’t why but i always find myself watching this video again and again hahahahaha. this video is the first time i learned about Florence Pugh. She was amazing in Little Women along with Saoirse Ronan ♡

  • Thank you. You’ve motivated and inspire me to start working out and set realistic goals! I’ll be working out starting tomorrow. Thanks again.

  • Thank you Joanna for taking the time to answer our questions!! <3
    As I have a horrid memory, are you able to list down the questions asked in the 'about' section so I can re-visit this video again to remind myself of what you've shared with us?
    Thank you again for sharing your knowledge!!:D

  • Thank you for this video, It gave me great advise. So far I’m doing well with my fitness and health routine. For now I just want to maintain and tone up my body since I reached my weight goal. Hopefully I can see results in a couple of months.

  • I passed my first round interview and have another round later today. Hope I’ll get the job as I’ve been jobless for the past 7 months!

  • I need a little more clarification on the question. What should be the output if the input is BAAB?? Should the answer be B or A??

  • Hope that the people who watch your videos know how valuable these information are.
    In just a single video you thought half of the ACE manual:P

  • Great video,
    Please I need help here, I started going to the gym a month ago, I have added to my weight like 3kg,though my body has reduced in shape, my weight keeps increasing.
    Can I know what am doing wrong please. Thank you

  • Python
    def recuring(string):

    recure = []

    for item in string:


    if item in recure:

    return item


  • Thanks for the useful advice. Working on scapular rotation made a huge difference in my pull training for sure, especially for lat engagement and joint health.

  • Thank you, Joanna for your wonderful videos! I weigh 240lbs & am on my journey to losing fat. I tend to get hungry in between meals & when I work late into the night so I drink a lot of milk. Some say milk will make me fatter irregardless of its calorie? Is that true? I would love to lift weights now to prevent saggy boobs when I lose the weight later (I have BIG boobs now), how heavy would you recommend my weights to be for a starter? (I have some problems with my shoulder, sprained it before)

  • And people laughed at me for sniffing my food before I eat. Glad someone else does it. Because if it doesn’t smell good I’m not putting it in my mouth.

  • Your explanation really helps me to understand more on the mind setting. Thanks for the advices Joanna! I’ve been trying your workout and i did the high intensity thighs & bum (cellulite) workout. The next day, i cant walk properly and going down the stairs was a nightmare bcoz of the soreness XD. Now i understand alot and im gonna keep up with it =D.

  • Matt in an effort to get past my 12 pull up limit I tried greasing the groove. 30 to 40 pull ups each day with a 30lb. weight belt. After about a month I tested my progress, without a weight belt. Those felt like the easiest pull ups ever, but still could not do more than 12. Did not feel like I was straining, just did not have the energy to do more.??

  • This entire trend of overeating on camera is so wasteful. There is so much poverty and want in this world that I cannot fathom this kind of wastage

  • I can’t get over the fact that they’re putting sound effects on reality videos, too, now. No way these foods actually sound like this. �� Either they enhanced the sound somehow, or they went into a recording booth with exact replicas of these foods and recorded over the sounds of crunches and stuff.

  • before watching this video, I thought I’d be feeling hungry what with all the food being presented, BUT NO, Florence’s gorgeous eyes distracted me!!! What colour is that? Gold and green? It’s just mesmerising…

  • Hi Joanna! Can I do my workout before sleeping? Cause I’m working at night and I usually arrived at home from work at 8am. and also with regard to sleeping, can I cut the hours of my sleep such as 6hrs now then sleep again for 2hrs after doing some stuff so that I will be able to complete an 8hours of sleep. I hope you will answer my concern. More power to your channel Joanna.

  • Omg, all these foods look discusting������������ I see her enjoying all of them, but they look yyaaakkyyy���������� Did not know english food is so weird

  • Hi guys! I actually made a mistake in my first solution.. sorry. The first recurring character in ABBA should be B, and not A. Also, I should’ve used a set in my second solution. The time complexity is the same either way, though.

  • Youre words are very motivational Joanna! I’m trying my hardest but I need to make a diet plan and workout plan. I get discouraged so fast ive been over weight for 5yrs already after having two kids its reallllly hard but now more than ever ive got to get back in the game!
    I loveeee your videos!!!!

  • You are given ordered triples (a, b, c) you have to convert it to (x, y, z) using only addition and multiplication of any integer. Note that a, b,c, x, y, z can be any integers it can be argued that maximum number of steps would be 3 for converting as we can add an integer to each of them but you need to find the minimum number of steps. Sir I am your great fan please reply soon. I an stuck here for a long time.

  • anyone pls cheak if my solution is right
    def string(s):

    for i in s:

    if s.count(i) > 1:








  • Hi Joanna first of all thank you for your videos, it has help me out a lot when it comes to working out, I have a question when it comes to protein shakes, how and why we should take protein shakes? What are they ment for?? Can you please explain or show us about the protein powder shakes. Thank you Soo much for your time:)

  • We at pepcoding have recently made our level 1 data structures course, free for all.
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    I think this is the best resource because it is quite complete and also has an online judge where you can submit questions. Every question has a video solution with it which you can use to understand subtlety of the question.

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  • If the question was to find first repeating character then we need to check for char before this for every char. If the question is to find first recurring char then we need to check for characters after every character.

    eg. “ABBA”

    Your brute force algo will return A whereas your next approach will return B

  • But this 2 solutions produce different results. Consider the string “CBAAB”. First solution will return “B” and the second solution will return “A”. So its not equal approaches.

  • We don’t actually need a hashset for that.
    We can use simple uint32, since chars are in range 1-26 and we need a simple bool check.
    Simply by checking bits on int.

    int check = 0;
    for (int i = 0 ;i < chars.count; i++) {
    // make sure that value is in range 1-26
    if (check & 1 << chars[i].asciiValue) {
    return chars[i]

    chars &= 1 << chars[i].asciiValue

  • ‘I recommend you pause the video and think about it for a second.’

    It took me an hour and a half to come up with a naive solution and get it working in code

  • def recurringchars(s):

    dict = {}

    for char in s:

    if char in dict:

    dict[char] = dict[char]+1




    for char in dict:

    if dict[char]>1:

    return char


  • def recur_char(s):

    li =[ ]

    for i in s:

    if(i not in li):






    returns ” l “


    Hip bridge 0:47

    Alternating side lunges 1:26

    Plank 1:51

    Back squat 2:27

    Grip the barbell correctly 3:10

    Squat with a dumbbell or a plate 3:36

    Deadlift 4:01

    Stepping on a platform 4:39

    Bench press 5:12

    Dumbbell lunges 5:35

    One-legged squat 6:10

    One-arm dumbbell row 6:34

    Dumbbell overhead triceps extension 6:58

    Standing calf raise 7:32

    Hyperextension 8:02

  • Hey Joanna:) I have a trampoline in my garden and I jump on it a lot but I wonder how many calories do I burn when I jump on it. I usually jump for 30 minutes and I do back tucks and front tucks and backhandsprings on it all the time so I get really sweaty.. do you have any Idea of how many calories I burn doing that? I’m 120lbs:)

  • I think this can be optimized, so you don’t require any additional memory and possibly make a smaller amount of compares:

    for char_index in range(given_string.len):
    if(char_index > 0):
    for inner_index in range(char_index -1):
    return given_string[char_index]
    return None

    -> Haven’t compiled it, but in theory it iterates through the given_string and compares it only to all the character BEFORE that character (instead of storing them all in a hash-table/map/list).

  • For Java This Works(BTW I love your content)

    import java.util.*;
    public class Main
    public static void main(String arg[])
    Scanner sc=new Scanner(System.in);
    String s;
    boolean bool=false;
    int j,k;
    char c=’a’;
    for(j=0;j {
    for(k=j+1;k {

  • Have a rather different approach and wanted to run it by a couple people. My belief is that this code runs O(n). I’m using prime numbers to keep track if the element has been used by multiplying a corresponding prime number. If the overall product is divisible by the select prime number, the location of the first recurrence is returned. Here is the code: (python)

    #Codes is a list of prime numbers. Omitting 1 considering all numbers share the factor of 1

    codes = [3, 5, 7, 11, 13, 17, 19, 23, 29, 31, 37, 41, 43, 47, 53, 59, 61, 67, 71, 73, 79, 83, 89, 97, 101, 103, 107, 109, 113, 127, 131, 137, 139, 149, 151, 157, 163, 167, 173, 179, 181, 191, 193, 197, 199, 211, 223, 227, 229, 233, 239, 241, 251, 257, 263, 269, 271, 277, 281, 283, 293, 307, 311, 313, 317, 331, 337, 347, 349, 353, 359, 367, 373, 379, 383, 389, 397, 401, 409, 419, 421, 431, 433, 439, 443, 449, 457, 461, 463, 467, 479, 487, 491, 499, 503, 509, 521, 523, 541, 547, 557, 563, 569, 571, 577, 587, 593, 599, 601, 607, 613, 617, 619, 631, 641, 643, 647, 653, 659, 661, 673, 677, 683, 691, 701, 709, 719, 727, 733, 739, 743, 751, 757, 761, 769, 773, 787, 797, 809, 811, 821, 823, 827, 829, 839, 853, 857, 859, 863, 877, 881, 883, 887, 907, 911, 919, 929, 937, 941, 947, 953, 967, 971, 977, 983, 991, 997, 1009, 1013, 1019, 1021, 1031, 1033, 1039, 1049, 1051, 1061, 1063, 1069, 1087, 1091, 1093, 1097, 1103, 1109, 1117, 1123, 1129, 1151, 1153, 1163, 1171, 1181, 1187, 1193, 1201, 1213, 1217, 1223, 1229, 1231, 1237, 1249, 1259, 1277, 1279, 1283, 1289, 1291, 1297, 1301, 1303, 1307, 1319, 1321, 1327, 1361, 1367, 1373, 1381, 1399, 1409, 1423, 1427, 1429, 1433, 1439, 1447, 1451, 1453, 1459, 1471, 1481, 1483, 1487, 1489, 1493, 1499, 1511, 1523, 1531, 1543, 1549, 1553, 1559, 1567, 1571, 1579, 1583, 1597, 1601, 1607, 1609, 1613, 1619, 1621, 1627, 1637, 1657, 1663, 1667, 1669, 1693, 1697, 1699, 1709, 1721, 1723, 1733, 1741, 1747, 1753, 1759, 1777, 1783, 1787, 1789, 1801, 1811, 1823, 1831, 1847, 1861, 1867, 1871, 1873, 1877, 1879, 1889, 1901, 1907, 1913, 1931, 1933, 1949, 1951, 1973, 1979, 1987, 1993, 1997, 1999, 2003, 2011, 2017, 2027, 2029, 2039, 2053, 2063, 2069, 2081, 2083, 2087, 2089, 2099, 2111, 2113, 2129, 2131, 2137, 2141, 2143, 2153, 2161, 2179, 2203, 2207, 2213, 2221, 2237, 2239, 2243, 2251, 2267, 2269, 2273, 2281, 2287, 2293, 2297, 2309, 2311, 2333, 2339, 2341, 2347, 2351, 2357, 2371, 2377, 2381, 2383, 2389, 2393, 2399, 2411, 2417, 2423, 2437, 2441, 2447, 2459, 2467, 2473, 2477, 2503, 2521, 2531, 2539, 2543, 2549, 2551]

    def first_recurring(str):

    product = 1

    i = 0

    for c in str.lower():

    index = ord(c)-97

    if(product%codes[index] = 0):

    return i


    product *= codes[index]

    return -1

  • Another approch is to use Set data structures. Start adding char in set through iteration. Check lenght after each value appended in set, if length does not change then return that char. This is in O(n) time complexity and good space complexity over HashTable.

  • I have another soln that almost works on the same principle:
    T={x:String.count(x) for x in String}
    #this will give an output similar to the soln above

  • Hi Joanna! I think you’re awesome and thank you for providing all this info. I do have a question that I haven’t seen addressed. When it comes to toning exercises, such as doing crunches, is there any truth to proper breathing? Meaning, when the muscle is contracting (crunching up), should I be breathing in or exhaling out? Maybe it’s an old timey myth….

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  • We can minimise the code
    Using collections and counter

    from collections import Counter

    test_str =input(“”)

    res = Counter(test_str)
    print(“the most occuring one is:”,max(res

  • Pull ups are intensive. I’ve had to work at them for years. One of the biggest problems I had was right at the bottom of the pull up from dead hang. I am finally getting there and resistance bands have certainly helped here. Certainly my back and shoulder muscles where very weak after 20+ years of working at a computer. It is just a case of consistency it takes time.

  • My python solution

    string = “DBCABA”

    def recurring(string):

    chars = []

    for i in range(len(string)):

    if string[i] in chars:

    return string[i]


    return None


  • I have been doing neutral grip pull ups for a few months (had golfers elbow, and continued with the grip after it got better). Can you weigh in on “regular” pronated grip pulls vs neutral grip? Do they work similar muscle chains, and will strength carry over from one form to the other?

    (Awesome channel, by the way!)

  • const firstRecurCharacter = (str) => {
    const counter = {};
    for (let i=0; i const char = str[i];
    if (counter[char] = 1) {
    return char;

    if (!counter[char]) {
    counter[char] = 1;

    return null;



  • In this case there is no need to count the characters; why not simply use a list instead of a dict? If char in clist: return char else: clist.append(char) return None [forgive about formatting, I’m on mobile]

  • Hey,
    For the string “DBCCBA”, your naive function will return “B”, but the second function (and the correct answer for this one) is “C”. So it’s not just worse O time complexity, but a solution that doesn’t consider edge cases. Consider the string “ABBCCCCCCCCCCA”, the naive will return “A”, but the answer is clearly “B”

  • actually if the repeated characters appeared after, it would still return the first one it encoutered. so if the string is: [‘A’, ‘B’, ‘C’, ‘C’, ‘C’, ‘D’, ‘D’, ‘D’, ‘D’, ‘D’, ‘E’], it will wrongly return C.

  • Negatives were very helpful in increasing my pull ups and improving my form. Another great tool is going up with support (e.g. like a jackknife pull up), then go down with your full bodyweight. Also Matt, the intermediate program on the app is going great!

  • hi Joanna!! could you share tips on planning weekly workout according to our needs?
    and i am afraid if i’ll workout for loosing belly fat, will it also reduce the the fat on thighs or other body parts?

  • i got it right….
    and I’m in high school
    I agree with the comment section. It is an easy question
    When I looked at it the first thing that came up in my mind was hashmap

  • Solution 1 does not work if the 1st appearence of the 1st recurring character is placed after the 1st appearance of any other recurring character. So it’s not only naive in this case. It would be incorrect and someone’s dream (for that interview) would be ended xD

  • Hi Matt i have a question for you…i speck with my fisiotherapist about elbow issues…he Sais me that a tendonits in calisthenics are very hard because you don t apply acceleration in the wrist…in the majority of the case are unral nerve issues..in fact i have some Friends which report all the Same sintoms…It s really Easy ti confuse a tendonits with nerve problem due to the fact that the unral nerve Is very close to the flexors…which Is very Easy ti confuse each other..Hope you speak about this in a future video….have a good day!! And good quarantine!!!

  • The answer would be different in “naive” and hash table method if the string is DBCAAB. In naive method it would return B while in other it will return A.

  • Why use a dictionary instead of a list? The value in the dictionary is irrelevant. All that matters is whether the key exists or not. So setting the count value is pointless. Just add the letter to an array. If it already exists in the array, it’s your letter. That’s the way I’d do it anyway

  • Technically, when you check if the character is in your “counts” dictionary, you are pushing an O(n) to your complexity, you may not see it in your own code but it definitely happens behind the scenes. The only argument could be that hash tables are sorted and it would take a binary search hence O(log n). But in the best case, your final solution is O(n log n) not O(n).

  • Your naive solution is not correct. You just cant simply return the first repeating element you get. You neeed to compare the indices of the found element too.
    For eg, for DBAAB, your solution would return B, but actually it should return A.

  • Here is a solution using Java:

    static String firstRecurring(String s) {

    if (s.isEmpty() || s.equals(“”)) {

    return null;


    char[] cArray = s.toCharArray();

    HashMap freq = new HashMap();

    int firstRecCount = 1;

    int index = 0;

    char currentChar = ‘ ‘;

    while (firstRecCount = 1 && index < cArray.length) {currentChar = cArray[index];if (freq.get(currentChar) = null) {
    freq.put(currentChar, 1);

    } else {

    freq.put(currentChar, freq.get(currentChar) + 1);





    if (firstRecCount = 1) {

    return null;

    } else {

    return String.valueOf(currentChar);



  • Nice! Good ideas and fresh mindset.

    I had my own trick to get my first chin-up, I think it is better than doing “negatives”:

    I used to hang statically with my chin above the bar.

    When I saw that I could hold a few seconds, I started “rocking the boat:” first I did some knee raises, with my chin above the bar.

    Then I got brave and started lowering the chin a bit, coming back up as soon as it got too hard.

    In a short amount of time, my chin got lower and lower but always pulled back up. I never went all the way “negative” until it was possible to pull all the way back up. That was my first chin-up at this part of my life.

    That’s my advice. Good luck to you all.

  • Here is the solution in Javascript
    const myString = “DBACA2”;

    const firstRecurring = givenString => {
    let counts = {};
    for (const char of givenString) {
    if (char in counts) return console.log(char);
    counts[char] = 1;
    return console.log(“nothing”);


  • You dont need a custom frequency count map having two columns. just use unordered_set and keep checking upon every character if the it already exists in the set.

  • hello my name is haneen i wont to get flat stomck and lose fat on my arms how can i do all of that jast on 20 days becouse i have my brother’s widding after 20 days thanx…. haneen

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  • Okay instead of that dictionary, what if I simply use a list? Like append the data that is not present initially in the temporary list….the same checking would be made if that data exists in the list or not! I’m just asking will it be any difference if I use a list instead of dictionary?

  • Wouldn’t a list be easier to use? You could just append new characters to the list and just see if it’s in the list already.
    It’s a little change, but it still uses the same format of code as this dictionary solution does.

  • Can i ask, how we search the cahr in the hash table? It doesn’t go over all chars again to find it? So it s like nested for loops? And complexity is n^2?

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  • Hi Mr. Richard, can you help to give me an idea how to answer the interview question regarding ‘why do you leaved your previous company?’

  • wow! this was excellent. Thank you. After working 30 years for ONE company, I find myself in the un-expected position of having to find a new job ( the company closed our Chicago location). This was very helpful. I hope to land an interview some time in January.

  • I am a beginner and having the issue of that pain in my elbows. I can do 5 reps for set one and the it goes down from there the pain increases. Should I only do the 1 set of 5?

  • this video was really helpful Joanna but I have 1 more questions before starting my goal I hope u reply soon please so my question is that u know how u said u do ur cardio and abs exercises mixed so do u mean do ur cardio every other day and then your abs exercise the other days or do u mean that do them the same days both exercises or workouts:) and luv u and ur channel awsum it will relly great if u reply and also do I need to do the total body work out?

  • Great video and tips! The example answers to these questions are clear, concise and fantastically good. I’ll never fumble through these questions again. Thank you.

  • Writing this before finishing the worse solution, there’s already a problem with it aside from the fact that it isn’t efficient. If the string had been DBAABC, checking it that way would return B as the recurring character, because it checks each letter after the one you’re on, and since it will say both of the As are not a B, it will ignore them, and continue until it finds B. You would need to add even more code to ensure that the position of the character is sooner than the other recurrences.

  • What i got from the first question: Matt doesn’t like rest-pause training(pause, rest and catch your breath in the bottom position before taking another rep when you’re feeling fatigue)?

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  • I think I would use a bit vector here instead of a hash.

    1. Hashing is unnecessary because we know each character will be within the range [0, 127]. So I could just have a bit vector of size 128.
    2. Bitwise operators are fast.
    3. We don’t need to count since once we know that the character is in the set, we have our winner.
    4. Impossible to have collisions.

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  • Hi Joanna,

    Sorry to bother you, I have just started trying to lose weight and eventually tone up. However, I am not sure which videos to start with or how to make an exercise plan (which videos to do which days)? I’ve made changes to start eating healthier from watching your nutritional videos. Similar to other people I would like to lose weight from areas such as tummy, thighs and arms. Thank you for your time and for your videos. 

    Many thanks.

  • Hello! First, let me just tell y’all about myself. I am a really shy person and I don’t like socialising anymore. I get afraid of talking to anyone on phone calls. So, whenever my elder sister talks to me regarding a job I get way too nervous because I lack Confidence. (i fear rejection too) I am way too introverted that I get tensed just by thinking of going to an interview. I don’t know anything about What they’ll ask me? How should I act? If they would accept a girl who lacks confidence? (ik they wouldn’t, no one would) but still…

    Now I feel like crying because idk why I am like this. Please suggest me something. What should I do? How can I change myself? Why am I like this???:'(

  • It is such a shame that the business world has boldly embraced obfuscation and deception in order to accomplish anything, which in this context a job interview. If you tell the truth you are rejected. They welcome the action or practice of deceiving someone by concealing or misrepresenting the truth. Like a salesman.

  • Remember if you lie about your strength you will be misaligned with the job and eventually dissatisfied. Answer truthfully but make your strength answer targeted toward job description.

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  • I guess this is a lucky video, people commenting they have interview next day got the job. I have mine tomorrow, hope to get good result!

  • I got the job! Thank you so so much, your videos were so helpful when I had two interviews for a position last month. Invaluable advice for anybody getting ready for an interview regardless of sector/experience or background. Thanks again:)

  • This vedio is really a lucky charm, when I watched this before my interview, passed through many comments that “I got the job”… But now I too got the job that too in a dream company & package!!!
    To all those preparing for ur interviews, I wish u all the best and luck!
    Always beleive❤️

  • your’re right. however I’m still stuck here…

    Hi Joanna! I asked you that which body shape I have.. I mean I have the same length shoulders and hips still got a lot of weight on lower body. Which exercise would you prefer? please tell

  • My interview is next week and it’s my dream job.

    I love all of her advice

    I’m so nervous pray for me you guys wish me luck! God bless you all and have a great day

  • You don’t need to watch a 12 minute video… to all my guys out there no matter what job you’re trying to get, the same applies.

    How to ace the interview and get the job..

    Walk in and greet the interviewer with a firm handshake and say “HEY BOSS! HOW’S THE WIFE AND KIDS?”

    Interviewer “Boss? You’re hired, when can you start?”