- You only get one shot at this.
How do you wanna live it?
(inspirational music)
Health.
Did you know that one in four children in Australia
are overweight and when we look at adults,
two out of every three adults are overweight?
Over a few months ago, I detailed that I go to the gym,
I take pride in keeping my health up
and a lot of you guys wanted to take a look
into how the Yes-man keeps up his daily regimen
of working so many hours every day
but also still managing to go to the gym,
still managing to eat okay,
and still managing to keep everything in check.
So this is going to be a three-part series
on how you can be a healthy geek.
(electronic whooshing)
In 2005, 20% of Australian adults were obese.
They predicted back then that this number
would balloon out to 29% and sure enough,
here we are in 2018 with nearly 30%
of Australians being obese.
So today, ladies and gentlemen,
even though it's 1:00 a.m. in the morning,
I am gonna go to the gym because I've been working all day,
I've been cutting videos, but I still have to keep up
my energy, still have to keep up my health.
So this is part one, the workout regime.
Let's go down to the gym and I'll show you
what exercises I do and how you can implement
even the basic ones, if you're time strapped, time-poor,
to make sure you're getting that good exercise in your life.
(funky music)
So it's now 11:00 a.m. in the morning
and what happened was last night,
I went to the gym really late.
I couldn't record there unfortunately
'cause they're blasting music really loud
to the point where there'd be no voice work coming out
and so I got home, I cut a video
and then I went to bed at 5:00 a.m.
I woke up, it's now 11:00 a.m.
and this is the life of the YouTuber,
but the one point I'm gonna make
is that I only got six hours sleep, yet I feel really good
and this is because when you do cardiovascular exercise,
it helps you sleep more efficiently.
If you're gonna go to the gym
or you're only gonna do one exercise
and you've only got time for that,
then ladies and gentlemen, do me a favor,
please do cardiovascular exercise.
They recommend three times a week, 20 minutes.
I'd recommend, if you can, every single day.
Me, personally, I always do 15 to 20 minutes
cardiovascular after every exercise.
And I know there's some professional bodybuilders
out there that are gonna disagree with me, maybe,
but this is not a video for professional bodybuilders.
This is just a video on how I do things personally,
how I keep up my exercise, how I keep up my energy,
and more importantly, how I keep up my game.
So cardiovascular aside, what else can we do
in our weekly schedule?
Well, if you're sitting in front of a computer,
there's also three more important exercises,
in my opinion, that you should be doing at the very minimum.
The first of it is chin ups.
So chin ups will end up working out your shoulders,
your spine, also your elbows and your forearms,
and then we can quickly turn that around
and also combine some pull-ups into this mix.
This will work out the bis, let you crank up a little bit,
and also make ya look good, on top of feeling good.
Now, I generally do two sets of each,
the first set being 20
and then the subsequent three sets being three each
and then I alternate them between workouts.
Now, the next exercise is very important
if you don't have a whole lot of time
but you're in front of a computer all day, that is wrists.
Because you're in front of a computer,
you're more susceptible to getting a thing called RSI,
which is a repetitive strain injury
and this essentially can cause you a lot of pain,
a lot of ache.
What you should be doing at the gym is,
I personally get a 10 kilogram weight
which I can hold with both hands
and then I end up exercising my wrists.
I do this about 35 times one way
and then I change to the other direction
and do it about 25 times and then I do three sets
of the first set and then two sets of the subsequent set.
But after this, you should also feel
the burn in your forearms because it doesn't just work out
your wrist, it works out your forearms as well.
Another bonus I throw on top of the wrist,
is I grab two two-kilogram weights
and then I twirl them to the left and right,
kind of like you're at a rave party
and you're trying to show everyone your LED lights.
This will actually, if you haven't done it in a long time,
or if you use a computer too much,
this should really hurt at first.
For me personally now, it doesn't hurt one bit.
When I'm on a computer as well, I can type really fast.
My wrists give me no problems whatsoever.
I do two sets of these for 25 seconds a go.
So now you've got cardio, chin ups,
pull ups, and also your wrists under control.
What else do you need to do, ladies and gentlemen?
Well, I do recommend the last crucial exercise
and that is simply sit-ups.
If you just get a nice little soft mat,
if you're like me and you go to the gym in jeans sometimes,
you can then just quickly take your belt off,
'cause that'll start digging into your back
and then you can just do sit-ups.
I like to do 34 at a time
and then I mix in two sets of shin raises.
So one set of sit-ups, one set of shin raises,
one set of sit-ups, one set of shin raises,
and then the final set of sit-ups.
So that is all there is to it, ladies and gentlemen,
with the crucial workout.
If you were doing this every week
at least three times a week in your workout,
then you should feel a lot better.
You should be sleeping more efficiently.
You should have more energy during the day
but not only that, you should be thinking more clearly
and this is gonna tie in with the other
two parts of this series as well.
Now before going on with some of the extra exercises,
I'm gonna throw in this video, I will say one thing,
if time is a limiting factor and I'm sure
it's gonna be a limiting factor
for a lot of people out there,
try and think of it this way.
If you're going to exercise, at least doing cardio
three times a week for 20 minutes,
that's only an hour out of your week at the bare minimum
and that's gonna help you sleep more efficiently
so then you're therefore gonna save time,
'cause you're getting a deep six hours sleep,
as opposed to a sloppy eight
and that's the time already saved every single day,
'cause you're gonna be sleeping more efficiently.
So you have to get to the gym, have to keep up your energy,
and it's gonna make you feel better in the long run.
(slow music)
Anyhow, if you find yourself going to the gym
and you find you've got a little bit of extra time
on your hands, here's the next set of exercises you can do.
My gym I go to is 24 hours a day
and they've got so many different machines for working out,
so many different exercises.
So of course, a lot of people out there
wanna make their upper torso look pretty good.
They want to pump the bis a little bit,
wanna pump the chest a little bit.
So the first machine I like to go to now,
usually when I do an upper chest workout,
is the lateral machine that works out your lats.
I do three sets with 16 reps each at 50 kilos.
After this, I like to then move on
to the horizontal benchpress,
where I do 34 reps at 45 kilos each.
Don't ask me why I do these reps
and I also do these amount of sets,
this is just what I feel good with,
and also more importantly,
when it comes to the gym, guys,
don't push yourselves too hard,
especially if you're just getting into it.
Definitely take your time and ease into a workout
that you're comfortable with and honestly,
don't listen to other people when it comes to working out.
I'm just giving you the guide on how I do things personally
but let's move on now to the next machine
that I use and that is resistance.
So now with this resistance machine,
I do a thing called reverse curls.
I also do them at two sets at 24 reps each.
On the first set, I'll have my wrists facing downwards.
On the second set, I'll have my wrists facing upwards.
So it's a different workout for your triceps in both cases.
So in total here, we're doing four sets,
but two sets of each way.
And we're doing this at 45 kilo,
though I don't think this is actually 45 kilo,
I think it's 45 pounds.
I think maybe my gym
has just mislabeled the weights in this case.
Then the next exercise I'd like to throw in here
is for shoulders because if you don't have strong shoulders
then there's not a lot you'll be doing
in terms of other exercises.
And so what we do here is a pull-down extension.
This is really good.
It'll work out your shoulders but also your forearms
and also your biceps and triceps,
pretty much your whole arms in the process.
I do two sets of these as well at 16 reps each,
at 45 kilos, after the initial four sets on my triceps.
And then if I've still got energy,
I'll head over to the shoulder press machine
and conduct two sets with 24 reps each,
at 36 kilo.
Then the last exercise we're gonna go to is, I guess,
the Holy Grail when people think of the gym
and that is your biceps.
Here, there are so many different exercises you can do
or at least so many different machines and tools
you can use to work out your biceps.
Here, I like to use a variety of equipment.
So every few days I'll change up what equipment
I'm using to work out my biceps.
But at the gym today,
we're going to be using the W-shaped barbell.
This is really good.
Gives your biceps a nice crunch, nice workout.
We're using 22.5 kilograms on this bell itself,
plus you've got the bar.
And so I'll be doing 24 reps, three sets,
and you really wanna make sure,
when you're doing these exercises,
don't push too much weight.
Sure, you can do a few reps at much higher weights
but you risk ripping tendons and you do not wanna do this
because it's gonna put you out of action for a while.
It can also cause you damage in the long run.
So I do stress this, only lift weights
that you're comfortable with and you've got control over.
If you don't have control,
especially when you lift things up
and you're really struggling to let it go down,
that means the weight's too heavy for you.
So just drop it down.
Don't worry if there's guys at the gym that are massive.
Don't worry about those guys.
You're only gonna be worried about you
and how you feel and how you should work out.
And so the last exercise I'm doing here,
to throw into my bis, is just the bicep curl machine
and I just do 24 reps at 36 kilos.
And I do three sets on each arm.
You can also make it a little bit lighter as you go along
'cause you really wanna feel a burn in your biceps.
That means you're working out things really well.
And at the end of this workout, you should feel really good.
You should still have energy, hopefully,
but if you're just getting into the gym,
you may feel tired halfway through,
you may feel tired at any different time,
so just ease your way into a workout.
Don't go full-on.
I've been going to the gym for three years now
and I don't think I'm gonna be stopping
because it just really makes me feel good.
It really helps me with my energy levels
and it really helps me stay focused.
(smooth music)
And the biggest take out of today's video
is please guys, definitely integrate some exercise
into your everyday life.
Even just the simple four exercises
that I showed at the start will help you a lot.
Now of course, if you wanna gain some muscle
and look really good, then me personally,
I do recommend if you're throwing in cardio
and you're time-strapped,
always thrown in at the end of the workout.
I don't do cardio before I start my workout,
I just do 15 to 20 minutes after every workout
and I feel great, I still get the benefits of cardio
but at the same time, I'm not losing too much mass.
Anyway, in terms of my stature and weight,
I'm currently weighing in at 74 kilograms.
I'm five foot, 10 inches.
And that's about it for today's health video,
guys, with the exercise.
And in terms of pre-workout supplements
and other supplements I take,
I don't take anything specifically for the gym.
If I do feel like I'm a little bit hungry
and I wanna eat after I go to the gym,
because I do agree with a lot of people
that say you should be eating a nice protein packed meal
after you go to the gym, then before the gym,
I'll actually eat potato chips.
Just, you know, home brand potato chips
from the supermarket.
They give me a nice burst of energy
and I really find they help my workout.
Every person you go to will have different recommendations
on supplements like creatine and take protein
and all this stuff before workouts.
Me personally, I just do it all natural
and I just eat some potato chips
if I need a pick-me-up before my workout.
Anyway guys, I hope you enjoyed
the Tech Health City part one video.
Make sure you stay tuned for part two and three
because things are gonna definitely
be getting a lot more interesting.
But in ways, I know they all just tie together
to make sure that you're living
the best quality life that you can.
But anyway, if you enjoyed this video
then be sure to hit that like button.
Let me know if you have any questions or comments
and drop them in the comment section below.
And I'll catch you in another tech video very soon.
Peace out for now.
Bye. (techno music)