WEBVTT - Gym newbie?  How to get started and stick with it

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<v Speaker 1>So I want to go to the gym, but I

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<v Speaker 1>don't know what to do. I'm intimidated about walking into

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<v Speaker 1>the gym. How do you overcome that?

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<v Speaker 2>Well, it can be a little scary too, actually, But

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<v Speaker 2>the first thing that you want to do is actually

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<v Speaker 2>figure out what you want to go there for.

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<v Speaker 3>Okay, So what do you want to achieve by going

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<v Speaker 3>to the gym?

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<v Speaker 2>Do you just because your body's going to respond to

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<v Speaker 2>your instructions by your actions. Okay, So if you just

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<v Speaker 2>want to go for some general health and fitness, then

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<v Speaker 2>those are the sort of exercises that you'll be doing.

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<v Speaker 2>It might be some walking or slow jogging on the treadmill.

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<v Speaker 2>It might be some lighter weights or just some machine

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<v Speaker 2>circuit that kind of thing. So if you're just wanting

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<v Speaker 2>general improvement, that's what you'd be after. If you're really

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<v Speaker 2>wanting to make some broad sweeping changes, then you'd want

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<v Speaker 2>to be going maybe a little heavy duty. Oh it's starting,

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<v Speaker 2>you know, under a trainer obviously, because that could get

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<v Speaker 2>a little dangerous. But yeah, it's first of all, decide

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<v Speaker 2>what you want to get out of your time in

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<v Speaker 2>the gym, because otherwise, if you just go there and

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<v Speaker 2>clutch its straws, you're not really getting the bang for

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<v Speaker 2>your buck.

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<v Speaker 1>Do you think it's important to have a trainer to

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<v Speaker 1>show you how to do everything properly?

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<v Speaker 2>I think it is because injuries from the gym really

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<v Speaker 2>create a poor relationship with exercise because you go there

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<v Speaker 2>and you tear something and then you go, oh, my gosh,

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<v Speaker 2>I'm never doing that again.

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<v Speaker 3>You know that this exercise caper.

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<v Speaker 2>Is just it's awful, and it really gives you an

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<v Speaker 2>element of fear or trepidation or whatever with with your exercise,

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<v Speaker 2>and it's never a good idea. So getting someone to

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<v Speaker 2>tell you how to do these things properly and safely

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<v Speaker 2>so that you get some great outcomes out of it

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<v Speaker 2>is a much better way to go, especially if you're

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<v Speaker 2>a beginner. And if you are a beginner, start gentle, like,

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<v Speaker 2>don't start at Olympic lifting level, please start nice and gentle.

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<v Speaker 1>I noticed that a lot of gyms actually throw in

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<v Speaker 1>a free trainer or at least two training sessions when

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<v Speaker 1>you first join up to I think it's important to

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<v Speaker 1>find out whether or not they've got that.

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<v Speaker 2>That's really really important, and it's also responsible. They've got

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<v Speaker 2>a duty of care while you're in their environment. So

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<v Speaker 2>it's in their best interest because if you kind of

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<v Speaker 2>go in there and have a bit of a whoopsie

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<v Speaker 2>and then say, well, no one showed me how to

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<v Speaker 2>do that, they're actually not going to come out looking

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<v Speaker 2>too shiny if.

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<v Speaker 3>That's the case.

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<v Speaker 2>So it's a really good idea to listen to their advice,

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<v Speaker 2>but also make sure you're eating well too.

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<v Speaker 1>So you've got to the gym for the first day,

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<v Speaker 1>what do you wear?

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<v Speaker 2>You wear what you are comfortable in. Please, please, please,

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<v Speaker 2>please do not feel that you have to wear the

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<v Speaker 2>latest exercise gear or you need to, you know, look

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<v Speaker 2>a certain way or dress a certain way. Please wear

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<v Speaker 2>what you are comfortable exercising in. Something maybe a little

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<v Speaker 2>bit loose so you can move something that's comfortable enough

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<v Speaker 2>so that you can perform a squad without having to

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<v Speaker 2>worry about anything, you know, falling.

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<v Speaker 3>Out or anything like that.

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<v Speaker 2>You know, you want to be comfortable in what you're

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<v Speaker 2>wearing and be able to move a comfortable way to

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<v Speaker 2>be able to perform the moves that you've got to perform.

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<v Speaker 2>So yeah, please make sure that you're very comfortable. And

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<v Speaker 2>if you're not comfortable showing a lot of.

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<v Speaker 3>Skin, then don't. Just don't. There's no rules on that.

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<v Speaker 1>How important is stretching before you start a class or

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<v Speaker 1>before you start training?

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<v Speaker 2>If you are a beginner, it is vitally important to

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<v Speaker 2>warm up, so please always at least go through some

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<v Speaker 2>dynamic stretches. And where I say dynamic, that means you're

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<v Speaker 2>moving and stretching at the same time, so it's not

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<v Speaker 2>just kind of putting your leg up on a bench

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<v Speaker 2>and leaning into it. It's actually getting some movement. So

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<v Speaker 2>swinging your legs a little bit, start with the movements

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<v Speaker 2>being really small and gentle to start with, and then

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<v Speaker 2>work up as those muscles get used to it. But

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<v Speaker 2>always always just start off small and work your way up.

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<v Speaker 1>If you see a class happening that you want to

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<v Speaker 1>join in, do you think it's important to tell the

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<v Speaker 1>trainer with the person taking the class that this is

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<v Speaker 1>your first lesson as well?

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<v Speaker 2>Oh my gosh, yes, and please stand down the front

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<v Speaker 2>if that's the case. And I know that's really like

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<v Speaker 2>what nobody wants to hear. But if you're standing down

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<v Speaker 2>the bank, the instructor in that class can't see you,

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<v Speaker 2>and therefore they can't go, oh, hey, you know what,

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<v Speaker 2>you just need to keep your knees out on this move,

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<v Speaker 2>or you keep your elbows in or whatever, because they're

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<v Speaker 2>looking at you for your safety, not so they can

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<v Speaker 2>point and laugh. So it's a real safety thing. Please

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<v Speaker 2>stand where someone experience can see you and just guide

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<v Speaker 2>you so that you're not doing anything to hurt yourself.

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<v Speaker 2>Safety is important.

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<v Speaker 3>Of course.

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<v Speaker 1>I've always amused whenever I go on holiday and there's

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<v Speaker 1>a gym. Then when I see Dad, who hasn't been

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<v Speaker 1>to the gym since he was at high school, and

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<v Speaker 1>he's gone and seen the equipment, thought right, I'm going

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<v Speaker 1>to kind of have a go at that. And then

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<v Speaker 1>you see them do about ten minutes, and you think, right,

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<v Speaker 1>you're going to be injured for the rest of this holiday.

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<v Speaker 1>People forget why their body isn't in the same shape

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<v Speaker 1>it was when they were at high school. And you

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<v Speaker 1>can't just jump straight back into it.

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<v Speaker 3>Can you. No, we're not twenty anymore, Toto, We're just not.

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<v Speaker 3>And yeah, look in.

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<v Speaker 2>Our minds we are, absolutely But yeah, I think that

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<v Speaker 2>the biggest thing that I tell people is start off

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<v Speaker 2>where you are now, not where you want to be,

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<v Speaker 2>and work up to where you want to be, because otherwise,

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<v Speaker 2>like muscle soreness is real, and it really puts you off.

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<v Speaker 1>Another thing I've noticed is that people start up, they

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<v Speaker 1>get the gym membership, and they go and then they

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<v Speaker 1>don't come back. You know, they usually last a week.

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<v Speaker 1>How do you stick to that?

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<v Speaker 2>I think the whole thing is is remembering why you started.

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<v Speaker 3>So you wanted to get a little bit fitter.

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<v Speaker 2>Maybe you wanted to you know, your pants to fit

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<v Speaker 2>a little looser, you know, whatever your goals were to

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<v Speaker 2>start with. That's what you've got to keep in mind,

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<v Speaker 2>not the not the feeling, because when you join up

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<v Speaker 2>to the gym, you are excited and you're motivated, and

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<v Speaker 2>you go.

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<v Speaker 3>Yeah, this is going to be fabulous, and.

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<v Speaker 2>Then the motivation leaves you and you're left flat on

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<v Speaker 2>the floor and go, well, I don't feel like it today,

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<v Speaker 2>and so you don't go. You know, I always liken

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<v Speaker 2>that a gym membership as a bit of a sponsor child.

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<v Speaker 2>You know, you never meet them, but you keep sending

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<v Speaker 2>them money. So it's a real it's a phenomenon that

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<v Speaker 2>happens with so many people with those twenty four hour gyms.

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<v Speaker 3>There's no commitment to them.

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<v Speaker 2>They haven't got any accountability they're left to their own devices,

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<v Speaker 2>and therefore when motivation goes, so do they. But discipline

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<v Speaker 2>has to actually kick in there. Because your body doesn't

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<v Speaker 2>really care if you feel like it or not, it

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<v Speaker 2>still needs to exercise. You don't feel like brushing your

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<v Speaker 2>teeth every morning, but it still gets done and your

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<v Speaker 2>exercise is no different.

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<v Speaker 1>And correct me about this if I'm wrong. I'm led

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<v Speaker 1>to believe that when you first start out, twenty minutes

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<v Speaker 1>a session will be enough. Would that be fair?

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<v Speaker 3>Oh?

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<v Speaker 2>Yes, because you can overtrain and that will actually send

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<v Speaker 2>your results going the other way if you do that.

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<v Speaker 2>So yeah, that's really important. But also it's like, even

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<v Speaker 2>if you are a seasoned trainer, thirty to forty five

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<v Speaker 2>minutes is usually enough to because it's more about what

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<v Speaker 2>you do, not how you do it. For so you

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<v Speaker 2>can train smarter without necessarily training longer.

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<v Speaker 1>And let's talk about one more thing, and this is

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<v Speaker 1>also equally as important as the exercise, and that's the diet.

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<v Speaker 1>Where do you start with this?

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<v Speaker 2>Well, first of all, you've got to make sure you're

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<v Speaker 2>eating enough. So many people nowadays, particularly if they're going

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<v Speaker 2>to start on an exercise regime, to try and lose

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<v Speaker 2>some weight, they'll starve themselves and then they don't have

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<v Speaker 2>any energy.

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<v Speaker 3>They're losing muscle.

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<v Speaker 2>Therefore they're losing strength, and then their exercise is really

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<v Speaker 2>ineffective anyway. So making sure that you're eating enough is

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<v Speaker 2>my first piece of advice for absolutely everyone.

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<v Speaker 3>Don't train fast.

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<v Speaker 2>At at least have some peanut butter and a coffee

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<v Speaker 2>before you go to the gym.

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<v Speaker 3>At least that would be your bare minimum.

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<v Speaker 1>What about supplements and all those sorts of things, because

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<v Speaker 1>you see people starting and they spend two three hundred

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<v Speaker 1>dollars on things. Do they really need those supplements and

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<v Speaker 1>protein shakes and everything that.

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<v Speaker 3>Goes with that.

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<v Speaker 2>No, absolutely unnecessary. And if you have a double shot

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<v Speaker 2>of espresso thirty minutes before you train, that is the

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<v Speaker 2>best pre workout you can put in your body.

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<v Speaker 1>Yeah, well that's a great idea, man, make.

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<v Speaker 2>A huge difference to your training. Just the coffee alone

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<v Speaker 2>and pair that with a scoop of peanut butter and

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<v Speaker 2>you're cooking with gas there. Yeah, don't waste your money

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<v Speaker 2>on supplements.

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<v Speaker 1>Please give us a website where people can go to

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<v Speaker 1>get all the information they need.

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<v Speaker 3>Samantha Jackson dot coach