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Muscle-Building Workout and Diet

(garage door rumbling) (broom swishing) (glass breaking) (horn honking) – Something about cleaning out the garage, right before I film, just makes me feel better about making you guys
good, clean, fun content. (drum banging) (broom swishing) (mellow hip-hop music) (feet slapping) So, I’d be remiss to have a video about weight loss, or losing weight, and not talk about why it’s such a hard, and challenging journey, and why I respect those of
you that are going through it. First, and foremost, that’s
just a lot to unpack. What we go through in that process, are things like changing our habits. Habits are what we’ve done
every day of our life, to get us to this point. So, ultimately, we’re
having to change the things that we’ve done on a daily
basis, every single day, for 40, 50, 30 years, whatever it may be, and all of a sudden we’re saying, I’m just gonna change that completely. Do something different from here on out. That is (beep) hard. Like real hard. Also, you have to change
things, like nutrition, and get comfortable with
new forms of exercise. It’s like moving to an
entirely different country. There’s just so much
to do in that journey, that I completely
understand why it’s hard. There are a lot of things that you can do, to work yourself in that direction. There are a lot of ways of
making those changes too. Like food. To cycling. (bell ringing) (tires squealing) (wind blowing) (grunting) Oh yeah. Why are we still on this scene? (huffing) But you’re looking for a
quick workout on the rower. And that, we can do. So let’s start with the basics. Like how do you sit on the machine? How do you set your feet? How do you hold the handle, and how do you basically
move on this machine to make a workout effective, thereby, making your weight loss attempt, much more impactful, if you will? So, these are the basics
that you’re gonna take every time you get on the machine. I cannot encourage you enough, use these as a checklist, so
that every time you sit down, you walk through these, and then you can get your workout started. (wheels rumbling) (banging) (wheels rolling) That didn’t really go
the way I wanted it to. So if you’ve never done this before, the basics of the movement, are really what you need to start with, and get very comfortable with. Those things are very complicated if we get deep, deep, deep,
deep, into this movement. But for the basics, all you need to know, are that you’re going to
set-up at this catch position, this is the front of the position. You wanna brace tight
through your midline, and you wanna be pushing
through your legs first. It’s that leg push that creates
the majority of the work. Once the legs are about to finish, then the hips swing open. Once that happens, then
you’re gonna snap the arms in. A lot of people will describe
it as legs, hips, arms. Then we return, by doing
the exact opposite, because we want to prep ourselves to be in the same position,
at the catch, every time. So it’s like a mirror image. If I drove legs first,
hips seconds, arms last, then I’m going to push
the arms away first, close the hips, and then let the legs return second. What’s important to remember, is that on the drive, you push this way. You’re going to push as much
as you can through your legs. 60% (slapping) of your force
production comes from the legs. So push, then as the legs extend, then the hips swing, and then the arms snap in and push away. Now it was 60% (slapping) legs, 30% hips, 10% arms. That’s how much of my work
is coming in the drive from each portion of my body. On your return, we call that recovery, because we recover. So what’s gonna change, is that I’m gonna keep those percentages. (slapping) 60, 30, 10, except this time, it’s going to be an
amount of time to recover. Meaning, in the amount of time
it takes me to go that way, I’m giving my arms only 10%, then my hips get 30%, and my legs take up
60% of the return time. Now that’s (slapping)
because they do all the work. I wanna give them plenty of time, to help me recover, all
the way to the catch. All you gotta do, is just repeat that over, and over, and over, and just refine that movement. So it’s leg drive, hips, swing arms. Arms release, body closes, legs relax. Push, and relax. Push, and relax. That’s the rhythm. Rowing is just a rhythm. Get comfortable on this machine, establishing that rhythm, and this thing starts to make sense, once you can establish a rhythm. Before you get started,
make sure that you warm-up. I could take you through a whole bunch of different warm-ups, but that would just take a long time. We’ve got some other great videos, so if you need warm-ups, make sure you check those videos out. I’m gonna go ahead and
link ’em right about now. (popping) All right, so this workout
is scalable, up and down, and it’s perfect for weight loss, and as well, getting a
good aerobic workout. It’s gonna get your heart elevated, it’s gonna make you work hard, and it’s going to help you, kinda get started in this journey. And it’s scalable, up and down. Meaning that you can adjust
this to whatever your needs are. The more work you want out of this, the further you go. The earlier you are in your journey, the less you put into this, in the amount of time that you row. I would encourage you, that you take your time, and get comfortable first,
before just going crazy on it. Here’s the workout, It’s going to be 30
seconds on, 30 seconds off. Then one minute on, one minute off. Two minutes on, two minutes off. Four minutes on, four minutes off. And so, and so on. So you’ll continue to add time to it, doubling the amount of
time of work and rest, every single time. You just go as high as you can. Then, we come back down. So however far you go,
you have to come back. Make sure that you pay attention to the fact that you need a little bit of effort left in you. You can’t just go for broke
on a four minute piece. You still have to do four on, four off, then two on, two off, one on, one off, 30 on, 30 off. To program a monitor for this workout, what I’m gonna do is starting
by hitting the menu button, that gets the monitor on. Next, I’m gonna go to select workout. Then new workout. Then intervals. Then at intervals, variable. This allows me to set however many intervals I plan on doing. For example, let’s say we’re gonna go to four minutes of workout time. Start with time, gonna
change this to 30 seconds. So right arrow, and then the
plus button, three times. Left arrow, zero it out. Then I’m gonna go down to rest time. Hit the plus button three more times, and now I’ve got 30 on, 30 off. I hit the check mark. Now I’m gonna set interval two, which is going to be one
minute, and one minute. So one, over, zero that out. Down to rest time. One, over, zero it out. There’s my one minute, and one minute. Check mark, time. This time, it’s two and two. So there’s two, and two, check mark. Time, four, right arrow, and four, check mark. Then I would just work my way back down. So time, two and two, time, one and one, time, 30 and 30. After all that, I’m
gonna hit the check mark, and then no more intervals. Now it’s all programmed into my monitor. I can hit units, and I’m
to my workout screen. Remember guys, if you’re getting started on your weight loss journey, do not approach this thing,
and attempt to crush it. I only want you to go so far as you’re comfortable, for day one. Now come back to this workout repeatedly, and every time you gain a
little bit more confidence, then you can take a step further. But your goal with this
first time doing the workout, if you’re on a weight loss journey, is to score a win. I want you to walk away from this workout feeling confident, happy, like you succeeded in the day. I don’t want you to walk away, having felt like you got nothing left, and you just failed at the workout. Always start, what I would
say, start cautiously. Each time, you’re gonna
learn a little bit. You’ll learn a little bit about how much more you can handle. Make this a building-block workout. Come back to it. Add intensity as you do
this workout repeatedly. Remember, you don’t
summit Everest in a day, except for that one guy
who did it in nine hours. But we’re not that guy. We have a much different journey. We’re all independent. Everybody’s got their
own, separate, journey. You just have to take
responsibility for what yours is, and set the parameters that are going to lead to your success. That’s why this workout is so great, is it can be as short, or as
long, as you need it to be, to define success for
you, in your journey. So guys, please know, I support you in every
step of this journey. Along your weight loss,
along your fitness. Whatever your goal may be. But if you’re here for weight loss, I get it. I know how hard it can
be to work through that. I’ve worked with tons of clients, and I honestly mean that. I wish you the best of luck. I hope that we can be a
great resource for you in what you’re trying to accomplish. I know it’s not easy. I know every step of the journey can be hard, and it’s a fight, but we support you guys. And that’s why we wanna put
this content out there for you. So that you can can feel
like you have a place to go, people to talk to, a
community that supports you, and the knowledge that
you need, to get there. While we may just be a
step in that journey, we’re proud to be that. I honestly mean this, when I say it, but I believe that the
rower’s for everyone. That is what matters to me about this. That we make this accessible
to anybody who’s interested. If this is something that
you wanna pursue further, if you wanna tackle a specific goal, whether it’s weight loss,
or a 500 meter, or a 2K, or you’re just getting started,
and you want the basics, head on over to our website,, where you can sign up for our program, that is going to give you
our library of workouts, and you can pick and choose what you want to use, and when. It’s our community that
makes rowing, for everyone. And as always guys,
thank you for tuning in. We will see you in the next episode. We will see you, on the other side. (uplifting music) I don’t know if this is a
great idea or a terrible idea, but I’m gonna try it, nonetheless. (thumping) (machine humming) Ha!

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