- It's like a sculpture.
You're sculpturing down.
You're breaking it, you're breaking it,
you're breaking it down
and slowly, you're gonna start seeing that will benefit you,
you get a better sweat
and then you feel way much better about yourself
and then you're not starving yourself.
(calm music)
Hi, my name is Rock Myrthil.
I'm signed by Floyd Mayweather and I'm an undefeated boxer
and these are the 10 ways that you are working out wrong.
Tip number one, relying solely on cardio for weight loss.
I don't necessarily agree with it
because it doesn't always burn the fat.
What burns the fat is the calories that you lose
which involves the maintaining of the level,
activities that you do.
The activities that you do are running, swimming,
elliptical, any type of activity
that will also keep the fat slightly burnt,
just burning throughout your body
but cardio is not always 100%
ways of for you to lose weight.
For me to cut weight, I will change my eating habits,
I will change the food, I will change the type of workouts
that I'll do for my body to slim down.
Lemon water.
Sometime apple cider vinegar
'cause I'm trying to break down that fat.
A little acid will help.
Basically, you need to burn down the calories
for you to burn down the fat.
Tip number two, not pushing yourself hard enough.
I believe that as a professional athlete,
you need to push yourself every day going hard
but in the beginning stage,
you do have to limit yourself and balance that.
I believe that you need to go to a certain point
where your body tells you to slowly take it down a notch
because you can overwhelm yourself
and you can start having dizzy.
You can depreciate your confidence on going to the gym
and/or being around people
because they're going hard and you're not
but it's all about you focusing on you and your growth.
Don't worry about nobody else
and then you will see that little by little
the growth and the confidence builds up.
I do believe that in the beginning just take your time,
go 70 to 75% hard in the gym or whatever that you're doing
which is running, lifting weight,
anything that you're doing.
Don't go at 100% because you can pull a muscle
and then you can also limit yourself
for you not to go harder.
Tip number three, don't come into the gym
trying to do a high-intensity workout
before your body is ready.
I believe that you need to go ahead and take your time
because your body is a machine
and this is how I think about it.
I think that if you start it up really slow
and steady pace from going on the treadmill,
going into ellipticals,
going into different types of workout
that's gonna maintain the level which is what you need.
You don't wanna go hard.
Going to the gym, I always stretch.
I always stretch and I do my warmup exercise
which involves jumping jacks, crunches,
any types of warmup workout
that's gonna keep my blood going
before I actually do my workout
because you can pull hamstrings, you can pull a muscle
and these are the things that you don't wanna do
before you get inside the gym.
First thing first,
you want to be confident on your stretches,
you wanna be confident on your warmup
before you get into the workout.
Tip number four, lifting weight really fast.
I believe you can lift weights really fast
but if it's lighter weight
and then you are controlling what you're doing,
you have full focus on what you're doing
because when you're going really fast with heavy weights
like these bodybuilders,
you're doing a whole bunch of reps really fast,
you can literally not be in the gym the next day
because you're hurt from pulling a muscle growth,
hamstring, whatever.
If it's lighter weights, more reps
and then build up upon that.
Lifting weights, it benefits the body, the mind.
It tones the body to extreme and not getting tired.
It makes you stronger, it relieves stress.
Also, it helps balance the hormones.
The lighter the weights, the better the workout
because the intensity towards your body
is gonna be increased.
You increase the weight,
there's gonna be more muscle growth.
It's gonna be slower reps but for the time being,
the intention towards your growth of the muscle,
it's gonna be a slower burn.
Faster rep is a fast tempo, heavy
and increased, it activates the muscle fiber
and then there are more reps
and it's all built into experience.
You don't wanna go in there not being experienced
and then you do a fast heavy rep then you hurt yourself.
Tip number five, not eating enough fat.
You need to eat fat because it helps the body,
it helps the muscle growth.
It helps you activate these types of things
and it's how your body
before you do the type of workout that you need to do
and it involves lifting and high-intensity workout
but I feel like it all depends
about the right type of fat that you put in inside your body
because there is good fat and there is bad fat.
Example, good fat is fruits.
You wanna go into fresh fruits, vegetables,
all these type of clean food
that you wanna put inside your body organically.
The bad fat involves fast food,
involves all the things that involves the greasy,
all the wrong fatty acid that goes inside your body.
I do believe that focusing on the good fat
will benefit you, your workout, you get a better sweat
and then you feel way much better about yourself
and then you're not starving yourself.
Tip number six, changing up your workout constantly
is not a good thing
because your body needs to be comfortable
with the type of workout that you're doing.
If it's two to three workouts or three to four workouts
then keep it that minimum and just keep that routine going.
Your body, it wants to stay where it's at
because it likes to be comfortable.
So when you change it up,
you can change up your whole body weight,
you can change up everything.
You don't wanna do that.
You basically, you give your body a shock.
Your body won't know what's going on.
You want the same workout that you're doing
and then later on you add on to it
if you feel like your body's like, okay, I can take it
or I'm getting bored,
I want something a little bit more challenging
then most definitely you can change it up.
I do not recommend you changing
trying to go like oh, my diet is not working because,
no, it's that you're dieting is not working
because you're not giving your 110%
and you're not staying loyal to that workout.
You're changing, you're changing, you're changing
and it messes you up and then you start gaining weight.
I do not trust the numbers that is on the treadmill,
that is the numbers that is on the ellipticals.
I don't trust these numbers
because you take those numbers and you add it to your head
and you start feeling like man, I should have done more,
I should have done less but what you need to focus on
is the type of calories
that you're putting inside your body.
If you're focusing on losing a certain number of weight,
you should focus on taking down your calories
and then you track what you're doing,
you track what you're putting inside your body.
Your body begins with fewer calories each day
and then you build up upon it
but your body is going through that stage
where it needs to have more calories
because it wants to burn because you're working out more
so it becomes a little bit more difficult.
So your body needs to burn out more.
So you balance it.
You have let's say 2000 calories per day
and then the difficult part is losing it
but if you're staying active and you're working out,
you won't have no problem.
Just basically eat the good food.
Not eating enough is also a problem.
People who are just small.
This portion, this small portion
and then think that it's gonna be enough.
It's not, you need to eat at least a good healthy breakfast
or lunch.
Tip number eight, working out on an empty stomach
which is not smart at all for me.
I like to have a fully plate of fuel
and a healthy breakfast in the morning
that's gonna push me so I can get my workout in.
Working out on an empty stomach does not help you at all.
It just burns you and then later on, two, three hours later,
after your workout, you're like, oh, man, I'm starving,
I'm hungry now and then you get bloated
because you skip your breakfast, you skip your meal
and these are things that you don't wanna do
because your weight goes up and down
and then it goes through a shock
and then your body goes bloop.
Your body keeps all that food in and it stores it
because your body doesn't know
when is the next time you're gonna feed it
because now you're skipping your meals which is not healthy.
If people are used to doing fasting with cardio
and then it benefits them, go right ahead but me personally,
I like to have my nutrients in the morning.
That's gonna help me push through a workout.
Tip number nine, following a quick-fix diet
and using miracle supplements.
I don't believe that there is a quick-fix diet
and then the miracle supplements that's gonna help you.
At the end of the day,
it's all about what you put inside your body
which is the good rich foods that's gonna help you.
The supplements, it doesn't.
It just makes you bigger
and then it affects you down the line
because there's so many GMO things
that is inside the supplements
that right there and then you feel like it's benefiting you
but it's really not.
It affects you down the line with kidney,
liver, all of those,
I've had friends that's in the bodybuilding industry
and then it affects them also.
Not even taking steroids but just too much supplements
because your body's not breaking it down enough.
So the next day you gotta take supplements
then the next day you gotta take supplements
and it just breaks you down and now you're like coughing.
You're like, man, why is,
because your immune system is not used
to all these supplements.
You wanna keep it natural as much as you can
which is work hard, hit the gym hard,
just get a good sweat and then eat healthy.
Tip 10, doing countless crunches to get rid of belly fat.
I believe that if you have a lot of belly fat
and then you have a lot of weight,
these crunches are not gonna help.
So what you need to do first is you need to run.
Put a lot of clothes on so you can capture that sweat
and then you could sweat more and then you run
or you do ellipticals, you do any type of activity
that's gonna let you lose the weight first
and then when the fat breaks down a little bit more
and then right after that you jump into crunches,
it's like a sculpture.
You're sculpturing down.
You're breaking it, you're breaking it,
you're breaking it down
and slowly, you're gonna start seeing
that stomach shrinks down.
I'm Rock Myrthil and those are the 10 ways
you are working out wrong.
(calm music)