What's up guys, it's Chris Heria.
Welcome to the vlog.
Today I wanna give you five tips
that you may not know or may not be applying
that will help you achieve your goals faster.
and always get the best results in every training day.
Now, most of the time when someone decides
to start working out, they normally quit
within the first couple of months,
because they don't see progress.
And that's why it's important when you're
just starting off to have the best knowledge
on how to train, so you will see
the biggest results a lot faster.
And when you apply the knowledge
and actually start seeing results
it's gonna become like an addiction,
and that will motivate you to keep going.
So for those of you that have decided
to start training, and even those of you
that have already been working out,
here are five training tips I wish I knew before,
and feel you guys need to know for better results.
Let's get started.
Now the first tip, is on nutrition,
specifically, making sure that you're intaking
enough protein to fuel muscle growth.
Because the truth is, you could be training hard
every single day, and still not seeing much muscle growth
if you're not eating enough protein.
Generally, the average is suggested to consume
about a gram of protein per pound of your own body weight.
And often times, I'll only eat two meals a day,
where each meal may consist of about
40 to 60 grams of protein, leaving me to about
100, 120 grams of protein.
And as I weigh about 173 pounds,
I make up the deficit by supplementing
with protein powder.
And not only does protein benefit you
in contributing to muscle growth,
as the building blocks of muscles,
but it also aids in repairing
your damaged muscles and tissues.
Now I like these protein powders,
as they all have different benefits,
and I can use them strategically, according to my goals.
So here we have whey protein
whey protein isolate, and casein.
Basically, the difference between whey protein
and whey isolate protein, is that the whey isolate protein
goes through more processing
to get a higher protein content,
with less carbs, lactose, and fat,
which is why I generally opt for whey isolate.
Now this is another protein source.
It's called casein, and whey protein
is absorbed and digested more quickly
in comparison to casein protein.
Which results in it being put to use more quickly.
For example, after an intense work out,
when you need something fast for recovery,
you would drink whey protein.
Now casein protein is rich in the
essential amino acid glutamine.
And it's generally taken before bed,
due to the way it's digested by your body.
And it's slow release of amino acids
as you're sleeping and of course, fasting.
So to sum it up, both whey protein and casein
are great, and serve different purposes,
but even better when you're using both
to utilize both of their benefits.
But remember the main tip, is to make sure
that you're intaking enough protein,
to fuel muscle growth, and drinking protein
will help you reach your daily protein intake
if you're not getting it by food.
And with that, let's move on to step two.
All right, moving on to number two, it's gonna be cardio.
And that's something that everybody should be doing,
regardless of how much you weigh.
If you're not doing cardio,
you're loosing out on a lot of benefits.
Cardio is not just running on the treadmill.
And it's not just to help you burn fat
for calories and weight loss.
It increases your lung capacity,
that is great for endurance.
It makes your heart strong,
so that it doesn't have to work as hard to pump blood.
Increasing your capacity to do more reps
building more strength, which is perfect
for muscle growth.
Keep in mind, the person that does cardio
will always out train the person that doesn't.
Oh, and my favorite cardio exercises is burpees.
Let's get it.
(hip hop music)
- [Female] Heria music.
All right, moving on to number three.
It's actually using a piece of equipment, and that's rings.
This is probably one of the best,
most versatile pieces of equipment
that you can ever purchase.
It can actually replace an entire gym,
and will train your muscles in ways that
weights and normal resistance don't.
When you're using rings, it comes the heavy
stabilization factor.
You have to be constantly squeezing
and engaging all the muscles in your body,
just to hold yourself in position on the rings.
Engaging way more muscle fibers,
while simultaneously also working
on your grip and your core.
And specifically, the stabilization factor
is what greatly propels your progress
when training with rings.
It's causing you to demand way more
out of every single rep, and it's also
strengthening your stability.
Which translates into other exercises,
making them a lot more manageable,
and making you a lot stronger.
When it comes to exercises that require
a lot less stabilization.
You're gonna feel extremely solid,
and everything is gonna feel so much easier.
So if you find yourself plateauing at any time,
always get yourself a pair of rings,
and start training with them if you haven't already.
You're gonna easily start receiving
more gains, engaging way more muscle fibers
than you were doing before,
developing more muscle growth.
So one of the first things that you should start doing
when you get a pair of rings,
is just focus on holding that position comfortably.
And once you can do that,
you can start moving into other exercises
like Australian pull-ups, dips,
really, any move can be replicated with the rings,
and add a stabilization factor to it.
So let's go for some ring dips.
Gonna start up, arms locked out.
Come all the way down.
All the way back up, arms locked out,
and turned out again, right by your side.
(hip hop music)
- [Female] Heria music.
All right, so moving on to number four.
We have training antagonist muscles.
Now antagonist training just means
alternating exercises that target opposing muscle groups,
like back and chest, tricep and biceps, et cetera.
And there are many great benefits to this,
like quicker recovery, shorter rest times,
prevention of injury, and greater strength levels.
By pairing two opposing muscle groups together
like chest and back, you're gonna be able to do
more total work at a given time,
as opposed to doing straight sets.
Allowing the opposing muscle to rest
in between each exercise.
Which is why I do this so often,
and why antagonistic super sets
can be so useful as they force you
to stay balanced in your training.
A lot of time, we lead to injury
because we have an imbalancement
in our training or muscles.
With every exercise you do,
there are supporting muscles
that help you achieve that.
And a lot of times, you're using
your antagonistic muscles.
Now a particular muscle group
may be able to take on a specific overload,
but if the other muscles that help
supporting that movement can't,
that's how you lead to injury.
And a lot of times, in most cases,
people like to work the same type
of anterior or posterior chain.
So often times you can be a lot stronger
in one muscle chain than the other,
but that's why if your posterior chain
and your anterior chain are both equally as strong,
you're going to be a lot stronger
in every other exercise that you do.
So the last exercise we just did was ring dips.
A pushing exercise that engages your chest
and your triceps.
Let's do the antagonist muscle group
of a pulling exercise, which will be pull up,
activating your back and your bicep.
Let's go.
(hip hop music)
- [Female] Heria music.
Now lastly, number five.
That's gonna be having a smart, structured workout program,
that aligns with your goals.
For example, if you're trying to get shredded
and also build lean muscle,
you need to have a work out program structured
to give you those results.
Incorporating specific training styles,
like high intensity interval training,
and using the correct exercises
at the right time of your fitness level
for the correct amount of repetitions.
Different rep ranges will give you different results,
and are for different goals.
For example, if you're hitting low reps with heavy weight,
that's gonna give you a lot more power and strength,
and will build a lot more muscle mass.
So whatever your fitness goals are,
you need to make sure that you have
a smart, structured workout program
that aligns with your goal.
Otherwise, you're going to be putting a lot of effort,
and wasting a lot of time
on something that you're not getting.
Or just simply not seeing the results
that you actually want.
So if you want smart, structured workouts
and workout programs that align
with your fitness goals and your fitness level,
then definitely make sure that you downloaded
the Heria Pro app.
That's where I post all my personal workouts
and workout programs on a daily and weekly basis.
As well as routines that I've made for others
in the past with specific goals in mind,
like getting shredded, burning fat, or building muscle,
in the most efficient, effective way possible.
So if you don't have the Heria Pro app,
download it right now on the app store
or Google Play store, to take my workout programs
with you everywhere, and start getting
in the best shape of your life.
And on the Heria Pro app, you'll also find
a workout generator with an algorithm that I've created,
that creates workout programs specifically for you,
and your fitness level, instantly, Chris Heria style.
Just go ahead and input what muscle group
you wanna work out, your fitness level,
your training style, how long you wanna train for,
and if you wanna warm up or not,
and it will instantly deliver you
a fully customizable workout
that you can get started on right away,
or save in your phone for later.
So there's absolutely no excuses guys,
and downloading the Heria Pro app
is the quickest, easiest, and best way
to get in the best shape of your life.
And all the things that I wish I knew,
I always incorporate them into my workouts
on the Heria Pro app.
So with that said, that wraps up the five training tips
that I wish I knew, and that you can use
to get ahead of the game,
and start making some serious gains
and some real progress.
So if you enjoyed the video,
then definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about,
because I'm reading everything
and liking all your comments.
Share this video with a friend
that can find any of these training tips helpful,
and subscribe if you hadn't already,
'cause I post every singe Thursday,
2:00 p.m. USA Eastern time.
And if you comment within the first 30 minutes
of any upload, you always have a chance to win
some free Heria apparel.
And for more of my content during the week guys,
definitely make sure you're following me on Instagram.
Almost every single post,
I always do some type of giveaway.
So if you guys want a chance to be a part of that,
make sure you're following me on IG.
That's Chis Heria.
And if you're enjoying the music on the channel,
I'm right about to release all the tracks
that you guys are listening to
on my SoundCloud, go over there
and make sure you're following,
because as soon as I hit 10K subs,
I'll be releasing all my songs on there,
as well as some tracks that you guys haven't heard yet.
And lastly, the ThenX crew and I
will be in Berlin, Rome, and Barcelona,
hosting workout events.
And if you want a chance to attend,
then make sure you sign up right now.
We're only just a couple days away from these events,
so make sure you have reserved your spot.
And with that said, I will see you guys next Thursday,
2:00 p.m., USA Eastern time, mad love, peace out.
(hip hop music)
Smash that like button guys. (drum beats)