Some common reasons people exercise is to lose weight, improve their health, and to feel better,
but the number one reason, if you dig down deep, is that most people want to look better. What's
up dudes and what is up beautiful ladies out there, Bryan here, and in this video we are gonna discuss
how to transform your body and look better, alright let's roll. There are ultimately four things that
you have to do to change the way you look and really get your body in great shape. Nutrition,
exercise consistency, exercise intensity, and rest and recovery. Number one is nutrition and there
are three parts to nutrition, part one is that you cannot consistently over consume food, there is a
very true saying, that you can't out work a bad diet. Consistently over consuming food leads to weight
gain, which in turn leads to a multitude of other issues. How much food or calories to consume on a
daily basis is different for everyone, a very, very general equation for how many calories
burned, is on the screen for both men and women. You would then take that result and multiply
it by your activity level from the chart here, and this will give you a very rough estimate
of how many calories you burn in a day. You can use this equation as a starting point for how
many calories you need in a day, and modify your caloric intake as needed. Part two of nutrition is
that you have to eat fruits and vegetables. Fruits and veggies are packed full of nutrients, vitamins,
minerals, fiber, phytonutrients, and antioxidants, which help the body function properly, allow for
better digestion, and improve your immune system. Start by getting at least one serving of each per
day, and increase the servings over time, also try to consume a variety of fruits and veggies, not the
same ones every day. And part three of nutrition is that you have to eat plenty of protein. If you're
exercising consistently and properly, which we'll get into in a moment, your body will need plenty of
protein to build more muscle tissue, protein also takes longer to digest, making you feel
fuller after a meal. How much protein on a daily basis is different for everyone, a good starting
point is 0.7 to 1 gram per pound of body weight, per day, if you're exercising consistently. So 170
pound man would need 119 to 170 grams per day, and 130 pound woman would need 91 to 130 grams per day.
You can modify your protein intake as needed. The second thing you have to do to change the way you
look is to exercise consistently. For example let's say you decide to do full body hour long strength
training and cardio workouts 3 times per week, on Monday, Wednesday, and Friday. If you really want to
change the way you look, you have to show up, no skipping workouts. If you have to alter the days
around for a week fine, but you have to show up and put in the work. The second part of this is the
other four days of the week, you have to move your body on these days, you can't just sit around and
binge watch shows on these days. Set out a plan to do something that requires movement on these 4 non
workout days, like listening to music and taking a walk, play sports, such as joining a golf or bowling
league, which both men and women can do, or even better, start a hobby that requires you to move
and use your creative side, like going to different parks and taking photos of nature. Even cleaning
the house, working in the yard, taking the dog for a walk, and other weekly tasks are forms of exercise.
The third thing is that you have to have intensity in your workouts. When you first start out doing
resistance and cardio training you need to go easy, using lighter weights, working on proper form, and
doing lighter intensity cardio exercises, but over time, as you work out doing resistance training and
cardio training, your body adapts, for instance doing 10 repetitions of dumbbell side raises
with 5 pounds might have been difficult for the first couple of weeks, but now that's a piece
of cake, so now you need to increase the weight, increase the repetitions, or perform the exercise
differently, like doing push-ups from regular, to explosive, which still takes the exercise from
something that's easy to something that challenges and fatigues you. The main thing with intensity is
to push and challenge yourself, to improve your strength, cardio and overall abilities, which in
turn will help improve your physical appearance. Sitting and doing light weight curls while texting
really isn't going to get you very far. The fourth thing you have to do to improve your
appearance is to get proper rest and sleep. It's recommended to allow 48 hours between workout
sessions for the same muscle group, for instance if you do a couple of strength training exercises
on Monday, say squats and lunges for your legs, then don't put those muscles to the stress of
another workout until at the earliest Wednesday. This doesn't mean you can't go for a walk or do
something active in between the workout sessions, just don't do anything strenuous. For beginners
you may need to take more time between workout sessions. Sleep, or actually lack of sleep, is a
huge problem for many people. 7 to 9 hours of good quality sleep is recommended
for most people, and it has been shown to improve memory, decrease stress, decrease anxiety, increase
creativity, increase athletic performance, and stimulates tissue growth and muscle repair. So
by getting good quality sleep, your workouts, and your recovery from those workouts will improve.
Folks there is no secret meal plan or secret exercise routine that's gonna help you achieve
a better physical appearance. As with just about everything in life it comes down to hard work.
Ultimately you have to find a workout schedule and an eating schedule and an overall plan that
works for you and that you can stick with. All right my friends, do everything you can to make
today better than yesterday. I've got more videos right there for you, till next time, I am outta here.