Worst Fitness Mistakes My Patients Make

As a family medicine doctor I see patients for fitness-related care all the time. I decided to put together a list of some of the most common mistakes and pitfalls my patients deal with as they begin their fitness journeys. Today we talk about all sorts of stuff, such as the impact of your diet, the myth of spot reduction, gym fails, supplement use such as protein, creatine and pre-workouts, aggressive personal trainers, the truth about stretching, the importance of weight lifting, and the incredible value of recovery. Let me know how your fitness journey is going down in the comments!
I LOVE reading your comments and take your suggestions seriously. If there’s a subject you want me to discuss or something you’d like for me to react to, leave a comment down below. Many of my videos have been born out of suggestions directly from you, so don’t hold back!
-Doctor Mike Varshavski
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* Select photos/videos provided by Getty Images *
** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[@DoctorMike]

Announcing my KZbin Boxing Career w/ Ryan Garcia -> kzbin.info/www/bejne/nZjYpGqmqJyUeLM

[@PterodactyLover]

Woof

[@howtokdj1498]

Let's go!

[@chasereed821]

Kool

[@tim.trewartha]

What about climbing? 😄 Hopefully soon!

[@lordempalator]

Hi Doctor, most recent studies show that stretching before or after an intense exercice rises the risk of injury. Nowadays we stretch our football players once a month, inbetween two days of rest. (One before, one after the stretch day) Keep up the good work! A random physical therapist.

[@jenaiyawilliams5811]

“If you get tired, learn to rest, not to quit”

[@HossLUK]

Goku taught me that too

[@byugoi]

Sound like something Uncle Iroh would say

[@staticsfs6823]

Dr.Mike:Soccer Me:Wait that not soccer

[@somesomewhat646]

Why are there only 5 replies?

[@gohanwanabe]

@@byugoi yeah

[@abbylifewithlove]

Worst fitness mistake I make: “ I’ll do it later”

[@autumnwind2699]

Very true. Motivation often comes after you start anything not before.

[@floraqueen156]

@@autumnwind2699 this might be the most educational comment.

[@abbylifewithlove]

@@floraqueen156 agreed

[@abbylifewithlove]

@@autumnwind2699 you get a gold star ⭐️ ( I’m not a teacher idk what that means but growing up teachers used this as the highest prize sooooo)

[@sircompliments5380]

You gotta move now to move later. You seen a bike go downhill? It keeps going when it starts moving.

[@ADCArtAttack]

When I worked as a PT, I got so tired of hearing "I wanna lose weight here, but not here". Then you explain spot reduction isn't real, and they counter with some weird online myth. 🙄 I can imagine what you have to live with in the office!

[@soulgameyt769]

Same thing here xd

[@notamouse5630]

The funny thing is that were it possible, it would be greatly beneficial. Imagine the patient coming in for treatment of perhaps hamstring syndrome wanting fat on their rear end with the muscle they are building so they can sit down.

[@paulogaspar8295]

but why do some people get way more fat in certain parts than others? For example I'm a dude and I get a lot of fat in my legs and butt. Other friends I have get most fat on their belly but not on their legs. What's up with that?

[@soulgameyt769]

@@paulogaspar8295 It's a thing with hormones, there are two types of "fat shapes", first being the apple one when the fat is accumulated in belly and they other is the pear one(body shape is like a pear) when the fat is on the "glutes" and legs. The first one is more common in men and the second on women. But it can vary due to hormones and heredity.

[@carelsby]

@@paulogaspar8295 its purely genetics. People just put on fat in different places. If you look at your relatives, you might see they have similar areas where they put on fat more. You usually inherit your shape (or the areas you tend to put on fat) from your same-sex parent.

[@yigitcangurses5362]

The fact that he started with “not everyone has to or needs to lose weight” says a lot about this guy

[@jaydenjupiter3306]

what dose this mean?.

[@Guus115]

Being fat whale is never healthy

[@caroljohnston4018]

Some people DO NEED to lose weight Morbidly Obese for example

[@CheesecakeOnlyYt]

Hes a good guy

[@bullymaguire632]

well yeah some people are underweight or in the normal category so they dont need to lose weight

[@ShortHax]

a) Saying “I got this bro” when you definitely haven’t haven’t got it

[@shrekisthebestanime3644]

Poo

[@ei1889]

Amogus

[@ei1889]

Amogus

[@ei1889]

Amogus

[@michael04__806]

true

[@jenaiyawilliams5811]

“If it’s important to you, you will find a way. If not, you’ll find an excuse”

[@v.lalrambeiseia9363]

@Devesh Mahajan *century

[@d4rksonic474]

@@v.lalrambeiseia9363 *eternity

[@dinazwitscher9872]

When did he say that?

[@scoutiano4441]

Some things are in fact important but you still don't find a way, that happens often.

[@Scrydragon]

I'd be careful with this saying though. I first discovered resistance training during physical therapy for my knee. I had been too nervous to ever go to a gym and didn't know about any of the equipment before. When I finished my physical therapy, I immediately signed up at a local gym and went a little nuts. I actually went so hard that first time that I wound up undoing the good that PT had done for me. Sometimes things need to be balanced with patience and moderation, which can look like an excuse to some.

[@1234Daan4321]

As an experienced gym goer and fitness nerd, these tips are some of the best you can hear as a beginner and I wholeheartedly approve this message.

[@wieldingzillyhoo1026]

I went too hard on my working out when I got out of chemotherapy as a teenager. I developed an eating disorder due to how much people focused on my weight during treatment and had purged by exercising after i started gaining weight. Long story short, id go through rounds of binge eating and not eating anything and on top of that, excercising so hard that I permanently damaged my knees, hips and ankles walking 4 hours every afternoon with no prior build up as I had no muscle from chemo. Impact destroyed my joints and now i cant move without pain most days

[@emmadodge4444]

I wish you the best of luck, and I hope that will be all the pain you'll have to go through with your joints.

[@electrowave114]

I hope you are doing better and healthier now (physically and mentally) and have found an effective pain management strategy.

[@Qamarandsons]

Most ppl read this and quit working out

[@laurenengels4849]

@@Qamarandsons wow that comment was so not helpful

[@philkim8297]

Hey, I know I'm responding to a year long post. Have you tried seeing a physical therapist or trying some exercises from knees over toes guy?

[@LilSk1tty]

Doctor Mike should be everyone's doctor

[@aahiljcat]

He is

[@nicepfp8958]

he's the people's doctor

[@missrobinhoodie]

Please no! He needs other doctors to complete, supplement and check his work. Nobody’s perfect. That’s why we need to collaborate with others. And this is especially important in medicine!

[@leejesson3368]

🌁

[@isabella4793]

Fr

[@DownTheAliway]

As a personal trainer...… this was incredible to finally hear an influencer talk about the REAL fitness industry. Not the stupid lies people spread in the fitness world online

[@vincentlee7359]

He's more of a Doctor than an influencer..plus most influencers are good looking teenagers or young adults who don't know a thing about fitness. While Dr. Mike here has the education background.

[@samuelorozco3439]

ugh, don't ruin Dr. Mike for me by calling him an influencer lol. He's an ACTUAL doctor and just so happens to be amazing in front of the camera. let's stop making stupid people famous and make more people like Dr. Mike more famous.

[@DownTheAliway]

@@samuelorozco3439 I'm not "ruining him" by saying someone with influence is an INFLUENCER. Of course I know has a real doctor. Just because I thanked him for using his INFLUENTIAL platform for good, doesn't mean I was undermining the fact he's a doctor. His whole channel is about being a doctor, so I didn't think I would need to address the fact he's a doctor on his DOCTOR channel.

[@IiIygarden]

@@samuelorozco3439 you do know that influencer simply just means a famous person on social media that has influence, right ? it's not an insult at all to call him that. he is both a doctor and an influencer.

[@emilyjewkes3032]

Totally agree!

[@ignitionfrn2223]

0:25 - Mistake 1 - Thinking exercise is the "end all be all" 0:50 - Mistake 2 - Trying to "spot reduce" bodyfat 1:25 - Mistake 3 - Failing for the fads 1:55 - Mistake 4 - Going on a supplement shopping spree 2:45 - Mistake 5 - Gripping the cardio machines 3:10 - Mistake 6 - Obsessing over numbers 3:50 - Mid roll ads 5:25 - Mistake 7 - Going hard too soon 6:25 - Mistake 8 - Stretching properly 7:00 - Mistake 9 - Skipping the weights 8:15 - Mistake 10 - Forgetting about recovery

[@holly._.4387]

tysm!

[@woodcock9137]

Legend!

[@kubauhlir1730]

Máte, the video isn't even that long...

[@FirstName-ed5sl]

You had one job.

[@jelliesinbellies]

Lmao Mid-role ads 😂

[@PwnLinked]

App that costs more than the gym membership when there’s 1000s of hours of free workout information on KZbin.

[@vmonroig21]

Cheap than a real pt

[@sachaolzer83]

Not everyone got the time to learn Fitness and training is the same as a building a house, if you want you can learn and do it by yourself, but can you invest the time to learn ? Or would you rather let a professional do it for you or even better with you ?

[@holokyttaja5476]

Yeah wtf is that, 100 bucks per month normally? Are you serious?

[@2011kittens]

If I understand correctly, you get to talk to an actual personal trainer, which is normally way more expensive. That would also mean that it's personalized to you, and they can account for your injuries, which would mean there's less risk for people who've had injuries in the past

[@beesams6652]

I’ve lost 75 pounds this year and I just started working out this month. Weight loss happens in the kitchen!

[@Bananapocalypse]

True this! I lost my most weight when I wasn’t even working out, just changed my diet and some intermittent Fasting and boom 40!pounds gone.

[@asteria9963]

100% this. I lost 18 pounds in two months just by adjusting my diet. Zero exercise required. People scoff at me when I tell them that it's all there is to it. They refuse to believe it, because they've been taught that exercise is everything. Well, it's not. If you don't eat it, you don't have to burn it. It's that simple. I'm also not a fan of telling morbidly obese people to go exercise. You're better off losing weight through dieting before you start exercising. You'll feel much lighter and way more motivated. Learn to eat before you hit the street.

[@Luminarada80]

@@asteria9963 I second this, although I will say that exercise helps to maintain muscle mass during a caloric deficit, as stimulation of muscles with heavy weight tells the body to not break down as much muscle tissue and to prioritize fat. Not really too much of an issue if you don't care about retaining muscle though

[@Luminarada80]

A huge congratulations to everyone losing weight in this thread, it's very difficult and takes a lot of willpower. I'm proud of you :)

[@kayzbluegenes]

I was in such poor shape and had gained so much extra weight, I had to wait before working out (had to be careful of stress on hips/knees/ankles from the excess lbs).

[@jolvika]

“You can’t just focus on one pillar and expect a pyramid to grow” ~ Doctor Mike, 2021

[@IshwarSR]

To work holistically on all pillars, I have multiple slaves hostage in my basement. And if they don't work, they become pillar. For legal reasons, the above sentence is a joke. I don't even have a basement, anymore. Ahem

[@AcuraRSX-dz5xf]

The piller men

[@kruesae22]

@@IshwarSR sometimes you have to whip them up. Oh I mean yourself, of course.

[@LilBuwu]

@@AcuraRSX-dz5xf Jojo reference?

[@francesbadger3401]

He's a doctor, not an architect 😁

[@emilyjewkes3032]

This is my favorite Doctor Mike video! The best thing I ever did for weight loss was letting go of strict macro/calorie counting and fad diets and fad exercise. I do what felt fun for my body every day and stop tracking calories and just starting tracking food types (carbs, vegetables, protein etc.) I lost MORE weight this way! Doctor Mike has it RIGHT ON. I love this advocacy for less “diet culture” tropes.

[@einflinkeswiesel2695]

When you don't grab the handles on the treadmill but instead swing them on the side of your body, as you normally do when walking or jogging, you also activate muscles in your thorax that help to move the lungs up and down to fill them with air, which makes you breath easier

[@CHEFPKR]

My best decision in my weight loss journey recently was hiring a trainer and coach who had a longevity approach.

[@xiuolo8116]

Hi! Love your videos.

[@erickbeltran7338]

Time to challenge you to a shokugeki I guess hahaha

[@wywy1239]

I am 13 years old and am wondering if I can still lift weights because every one tells me it will make me shorter meanwhile I have read up on it being good for growth. Please help I don’t know what to do

[@Asmodea01]

@@wywy1239 13 years is a little bit too young to start lifting heavy, wait until your are 14+ years old. Doing recreational weightlifting aka gym, won´t stop your body from growing. This only happens in some cases with competitive athletes who lift 4h+ per day, 6 days a week. You can still do calisthenics, as it will naturally help with strength and muscle gain.

[@wywy1239]

@@Asmodea01 Thank you!

[@heartofthewild680]

I misread the title as “fitness mistakes my parents make” and through you were going to start picking apart your dad’s push-up technique.

[@scotlandizdabest]

I laughed so hard at this comment 🤣

[@jujubees2361]

Me too😂😂😂

[@_apoorva_07]

😂😂😂😂

[@mihneazarojanu5761]

Yup, me too...

[@abigailrobinson]

Omg I had the EXACT SAME thought 😂

[@geenasherman8417]

As a future dietitian, I really like how you talk about nutrition. I wish it was more emphasized that everyone’s body is different and your goal might not be achievable and helpful for you because not everyone can achieve the ideal body they might want.

[@michaelaftonswifeyy]

Dr. Mike is an awesome doctor. As a person with a severe food allergy, I love watching his videos, and his content is #1.

[@rinnylin]

I started lifting weights and I’m loving it. Tonight I was able to do a lateral raise with 10 lb dumbbells with proper form and I’m so happy. My goal is to do a pull up.

[@Hellamoody]

Lat raises are so hard, I did them yesterday haha

[@danielporter6394]

That's great. There are so many benefits of strength, life just gets a little bit easier! I'd recommend focusing on compound movements like overhead press for building shoulder strength but I do like lateral raises to finish shoulders off.

[@simeondee8179]

@@danielporter6394 Lateral raises hits the side delt and overhead press hits the frond delt so doing both is important

[@macydiy9697]

doing a pull up is my goal too!!

[@mikkasbjerregaardjrgensen9810]

I really wanna lift weights i just cant cause im 13

[@mikecoletti3345]

Former NSCA certified personal trainer here: He just explained everything that would actually benefit what the typical non-athlete or person with a disability or persons with disabilities needs to know to become healthier. Seriously, this video is way more important than it lets on. Sharing everywhere I can.

[@JiaFit]

Right on!

[@ravenruppie96]

agreed

[@audreypolarwater2969]

I’m a runner and literally my fav thing is the step goal my watch sets! It makes me feel so accomplished and if I don’t get it one day, it lowers it and I usually get it the next. It makes me determined to increase my workout and sets slowly growing goals for me! But my fav thing about running is after a hard workout that you hated and it felt like you were gonna die, you feel so healthy and like you did something good for your body- one of my favorite feelings in the world

[@danielliammellywood3139]

Honestly same. The feeling of accomplishment after running is one of the greatest things I’ve experienced. It’s like “Hell yeah I just did that!” Gotta go for a run now!

[@kjorndog]

I really wish information like this was more widespread. Back in high school (2016) our gym teachers would run kids to the point of throwing up or being so sore that they couldn't move. Once a kid brought a doctor's note that he couldn't participate because he was so sore and the teacher mocked him in front of the whole class. They made sure to never give us rest days after a particularly hard workout. Then, when I decided to take an all girls class the teacher would weigh us every week and shame us if we gained an ounce despite the fact that we were teenagers and our bodies were still developing. They would tell us that curl ups can get rid of your double chin and there was a poster in the girl's locker room that said "always leave food on your plate." So basically at the end of it, every student either hated exercise and didn't want to participate at all, or made a habit of overworking themselves to the point of puking because they were praised for it. Or developed an eating disorder. Or started trauma dumping in the comments of KZbin videos.

[@paulyberk]

As a physical therapist, I whole-heartedly object to that clip of the creepy guy smiling as he stretched someone's hamstrings.

[@Mimi-cq4bg]

As a female who has had 3 seperate and distinct creepy guys ask if I wanted "help" stretching out my hammy's over my long gym career, I second your objection.

[@teresadurham8828]

That disturbed me so much lol

[@Bleiser3]

@@Mimi-cq4bg lol wtf

[@yourboss8176]

Timestamp?

[@Artcp]

@@yourboss8176 6:21

[@juzoli]

Most underrated mistake: Looking for the “best” or “most effective” diet/workout IS a mistake. A sub-optimal diet/workout which you ENJOY, will beat the most effective diet/workout, which you will quit because you hate it. It is especially true for workout. Do any exercise which you enjoy. Like team sports, martial arts, whatever. Running/weightlifting combo might be the most effective, but any other sport will beat it over 10 years if you take those more seriously, and you are motivated.

[@francesbadger3401]

Very true! I like to say (not only about exercise) that whatever dumb plan you're actually doing is infinitely better than the perfect plan you're not doing.

[@leighshakc4753]

me looking up tiktok dance workouts hahah

[@rebeccashields9626]

This so much! We can’t let the perfect be the enemy of the good.

[@Mrtheunnameable]

@@leighshakc4753 Dance workouts are great fun.

[@samuraiboi2735]

Well as might as well walk for 100km and lose a kilo waskest way to exercise

[@ShikiPlays420]

It makes me so happy and proud that I have been preaching all of this to my clients! Thank you so much for dispelling the myths that plague the fitness industry ♥

[@theresamarieep4073]

Also for people who fall into the obese range like myself walking is an incredibly important aspect of weight loss , the more you walk the best tee you move

[@jessiemayfield6749]

So basically be careful, take care of yourself, and don’t quit on yourself

[@Daaaanielle]

Easier said than done. It’s crazy how hard consistency is.

[@MinecraftCoolCreeper]

@@Daaaanielle do something you enjoy, even if it might not be the "best" way to lose fat/build muscle. That makes it way easier

[@ronaldobaca8823]

Also avoid getting sore It’s not good for the body it limits your exercise Sore is the body telling you you did too much If you wanna work out hard being fatigue after a workout is good enough you can always build on endurance to last longer or to work harder but avoid soreness 😬

[@SmallSpoonBrigade]

TBH, people make it more complicated than it really is. You should eat a variety of foods with a large share coming from fruits and vegetables than meats and fats. You should engage in regular exercise that includes cardio and resistance training. And try to avoid spending too much time sitting. If you manage that, you're probably going to have decent health for years to come.

[@SmallSpoonBrigade]

@@ronaldobaca8823 That depends how sore you're talking, a little bit of soreness isn't really a problem, it's when the soreness changes how you move or prevents you from exercising that you really need to worry. A bit of next day soreness isn't really a particular problem.

[@Killergold88]

Ill be honest here. I was diagnosed with a minor heart condition not long ago and started to lose my physical strength due to my fears. I spoke with my doctor about getting my strength back in a safe healthy way for me. He gave me the best advice for working out ive ever heard. Do what "feels comfortable". He explained that a workout doesnt need to wipe you out. Take your time and enjoy the process. Rest between reps. Walk them off, if i start to feel over worked stop. You can come back later. I feel better than ever and i just take my time. So best workout advice i got im gunna pass on. Do what feels comfortable. If it doesnt feel right, you feel over worked or stressed about results take a step back and breathe. Consistency is more key than pushing. And always always always stay safe while doing it. If you hurt yourself youll lose more production than if you just took your time and did what felt right.

[@darioschottlender]

I'm surprised he didn't mention it, and it won't definitely get you ripped. But I know people with different conditions, mostly heart related or lungs related, and for them (and me) a good walk for about an hour a day will never be an overload and it really has a lot of benefits to keep you healthy. Ovbiously I'm no expert, so maybe it's not what you need... I just feel like it's a light excersise that everyone can do and some people just ignore the benefits of it.

[@KayKayBayForever]

Yes, yes!!

[@ronaldobaca8823]

@ Killergold88 That’s great advice your body will always let you know what’s right for you You should learn about it That’s includes your daily intake of food You shouldn’t compare that either because once again if you feel good your body will let you know and staying safe is a key component

[@TheRadiastral]

I think you're right on the money. I would push the idea just 1 step further - *push* *yourself* as far as still barely comfortable. It won't subject you to any major disaster, but will add significantly to your health. Your body evolved to adapt to slight, but consistent stress. I'd say that the golden advice is - push yourself, regularly, but only push yourself into as much discomfort, as you're.. comfortable with. You get the drift.

[@morgan.greene]

So true, awesome advice!! 👌

[@brugre2890]

I am actually convinced having doctor mike as an uncle would be a dream or just any charismatic and kind doctor

[@loumoon7660]

This video is gold. Please make more like this. Specifically about what exercises, how to exercise, and fads that don’t help

[@louisebarbosa1111]

As a persom who just started exercising again this is really helpful.

[@dash_04]

Same, I just started yesterday and it's like the universe wanting to tell me to stick to it with this video in my recommended

[@louisebarbosa1111]

@@dash_04 keep going! We can do this!

[@aishaish531]

Same! I just started doing body weight exercises and it angers me that I can't lift my own body weight .... Guess i have to be consistent and do 3 times a week to start with

[@dash_04]

@@aishaish531 I have started a muscle workout as well and aim for 2x of it a week plus 1x cardio. Let's not focus on what we can't do yet and get frustrated about it, but enjoy the process of little victories along the way!

[@aishaish531]

@@dash_04 True! Even that 1 session was like crampy. But felt good after .. Let's go!

[@melanieluce3792]

As a 54 year old grandmother who is 90-100 lbs. overweight, I recently went back to the gym. About 3 years ago, I had been working out and had lost some weight but had a freak (non-workout related) accident where I shattered my kneecap and detached my patellar tendon. After some family tragedies, loss of employment and the pandemic, I am now back to trying to get back into shaped and healthy again. This time I decided to hire a personal trainer to make sure I don’t cause injury to my 54 year old body with all my limitations from past accidents and age. My trainer and I are focusing on strength training to help with injury prevention and prevent osteoporosis (which runs in my family) and help with arthritis and balance. It has been about a month and I am already feeling so much stronger.

[@lauraturk3226]

This is awesome!! Love the dedication 🙌🏽😍

[@shibineb]

I don't know you but I'm so proud of you!

[@dominikabazyca8732]

Congrats and keep it up! The first month is the worst. Exercise is so important for osteoporosis-prevention in women.

[@Bleiser3]

Awesome! Never met you and never will but I am still happy and proud for you!

[@CeliaCavalli]

Congrats!

[@noel666daystar]

Dr. Mike you truly are an inspiration. The way you deliver pretty complex information in such an easy to follow-along way is something that just truly shows what an amazing doctor you are. Thank you for making these videos, its doctors like you that inspire me to continue to pursue the field of medicine!

[@lunar_ecklipse]

I wish I could tell this ti my p.e teacher she loves pushing us pass our limits and our first p.e lesson in our new school was a 12 minuet run were we could not stop for a break ir walk we mainly had to run while she just stood there watching us and the worst part us we can't rest my poor friend has been in pain for the past week because of p.e

[@GeekGamer666]

I hated P.E. for that exact reason. I have exercise-induced asthma so running was basically torture for me in P.E. and they always default to it.

[@DeeneYT]

The first time I went to boxing when I was 13 I couldn't walk after the 1hr my dad walked me out and I couldn't even lift my controler so I totally agree with u

[@P_Mann]

I appreciate the emphasis on beginners here. Maybe in a future video: What does overtraining actually look like?

[@amyill9280]

Yes, same. My personal trainer definitely did a bad job with me for our first session. My muscles hurt so bad during and after the workout. I also could barely balance by the end of the workout when trying to walk. This lasted for a solid week and still had some soreness for a couple weeks rest. I had had sore muscles before, but never balance issues. Also, the trainer never even showed me stretches until I asked him to do so 😩

[@JiaFit]

As a PT I think it's a great vid for beginners. Overtraining looks like but not limited to: injuries soreness, strain, and pain decline in performance disturbed sleep loss of motivation no rest/active rest days Hope that helps. Jia x

[@P_Mann]

@@JiaFit I appreciate it. I was thinking more along the lines of how folks might know for sure they’re actually overtraining versus just getting to that uncomfortable stage of benefiting from exercise or a new routine-as in, “What does it actually take to be really, truly overtraining beyond mere fatigue?”. How hard does someone have to work, and for how long, to train harder than their recovery systems can make up for? How would a normal person recognize the signs as distinct from just being out of shape, conventionally tired, or dealing with normal adaptive stress? What happens to the body at the point of overtraining and beyond that makes it a meaningful status?

[@av278]

tore tendons weakness all over less imune to diseases

[@ivanortities4470]

@@amyill9280 communication is key on both ends as a trainer and as a client

[@TheRealSkinImInMD]

The tips seems so simple but really require dedication: healthy diet, simple workouts, variety! Also, I totally agree about losing joy in working out during the pandemic. But this video helped excite me to get back started!

[@lorimalcolm7919]

Thank you for explaining the work out basics. I get so overwhelmed with all the pressure to buy info that is out there. This is all I really need to hear.

[@atomicalice0]

This was great!! I’ve been getting back into a fitness routine and these are very helpful tips for me to remember! Thank you 🙏

[@zunairazubair5719]

Thank you for sharing this. I have reduced 19 kgs and my BMI reduced from obese to overweight for the first time in 20+ years. All because I followed your instructions on diet control and moderate intensity exercises you shared in various videos. Keep guiding people like me.

[@asteria9963]

Good job!

[@Luminarada80]

Congratulations!! Losing weight is a difficult and lengthy journey, but it's worth it. Just remember to stick with it when you reach your goal! Often the hardest part is maintaining weight loss, it's definitely what I struggle with the most

[@zunairazubair5719]

@@asteria9963 Thank you...

[@zunairazubair5719]

@@Luminarada80 Thank you.. I agree with you. I still have to reduce at least 10 more kgs. And yes, maintaining the weight is more difficult than reducing it. That's why I didn't opt for crash diets and adopted more sustainable weightloss strategies as Dr. Mike suggested in many videos. This includes controlling portion sizes, doing intermittent fasting, maintaining regular workout, and adding more plant-based elements in diet.

[@Luminarada80]

@@zunairazubair5719 awesome! I sounds like you're doing everything right. I hope it goes well!!

[@jenaiyawilliams5811]

“If you’re not willing to change, expect things to stay the same”

[@turtlebot323]

So true

[@nancyl.3661]

Thank you. I agree with all of your information. Am glad to hear I have always been on the right track. It is amazing how you put all of these points so smoothly into one compact video. You are an awesome teacher, Dr. Mike.

[@DaxterSnickers]

Thats why i watch your channel. Youre a real doctor giving correct advice. Thank you for relaxing me.

[@carly81152]

Fitness mistakes: Staying in the gym for more than 2 hours. I noticed a lot of new people try to flex the time about how much they stay,but reality is the quality and less time.

[@mossmortis]

If I'm staying more than 2 hours, it's because I'm taking my time and trying not to injure myself while exercising since I'm not the best at it. Just because you're fast doesn't mean everyone is or should be.

[@carly81152]

@@mossmortisNice to assume,but im not fast either . Though 2 hours working out is a long time. I am no expert,but even people recommend doing at least about an hour or so. Taking your time or not, it's hard to even injure yourself,unless you're reckless... At the end of the day it's up to you.

[@Sinsanatis]

@@carly81152 yeah id say lifting, 1hr is usually good enough. 1.5 maybe for busy gym. 2 id say is when u include some slow casual cardio like walking on a treadmill

[@carly81152]

@@Sinsanatis Makes sense,I normally do some lifting and cardio for about an hour and 20 minutes. Though It also comes to how much you do per week. There are so many factors to it as you mentioned

[@vincentlee7359]

It depends on your goals, what you're there to do, etc. For regular people like us 1-2 hrs is okay. And yes, I've seen gymnasts spend like 4-6 hrs training and doing things. Seen Martial artist train x2 a day. Some Olympic lifters up to 4 hours. If you are a soldier you could be training for 12-14 hours a day. Depends on your goals, your profession (i.e. athletes), etc. So many different factors. So to say that this is a fitness mistake isn't entire correct.

[@gkhan6710]

worst fitness mistakes i make: *i don't work out* EDIT: jokes go over u guys' heads :/

[@GorgieClarissa]

You don't have to. When I started losing weight I focused on diet 100% before I even considered adding in exercise. I was surprised how much weight I lost by just eating

[@tracy_5577]

@@GorgieClarissa exercising isn’t just about losing weight

[@gorillaman664]

@@tracy_5577 It kind of is and about working out

[@samuraiboi2735]

@@tracy_5577 i meant working out is alot to do with losing weight and with the nutrition your taking in

[@tracy_5577]

@@samuraiboi2735 working out has a lot about losing weight, but i work out and i don’t need to lose any weight nor did i ever needed to

[@davvaz62]

Learned so much as always. I can't stress how important and helpful you fighting misinformation in an industry filled with it is. Everything you've shared has personally helped me so much and I can't say how thankful I am. You truly are a gift, Doctor Mike :)

[@frankcastle1216]

I served eight years in the army. During that time I really got into lifting and basically all types of fitness because we were required to be very physically fit. I've had lots of success and LOTS of failures when it comes to exercise and I can tell you from YEARS of experience that all of the advice in this video... is absolutely FANTASTIC advice!!!

[@alexmandel2213]

The whole conversation about variety was probably just an excuse to show us how ripped Doctor Mike is. 😂

[@anhgau2007]

Who would complain anyway? ( ͡° ͜ʖ ͡°)

[@c.mccool1123]

He’s in shape, but not ripped.

[@Nah-ah]

I’m not complaining 😏

[@claynelleg340]

@@anhgau2007 😂 my face exactly

[@xaidor4152]

Dude you confirm everything my wrestling choach told me 12 years a go: warm up. Train well. Eat amazing. Sleep better. Repeat.

[@soronorjspro3516]

I knew my previous P.E teacher did something wrong. I usually don't work out at all and then we suddenly had to do this super intense training session. I felt ill afterwards.

[@atroskie5101]

For someone who wants to get back into training, I really like this video. Great content as usual, thanks doc.

[@6thwilbury2331]

"If you were to do squats one day, very heavy, and the next day you want to play pickup basketball..." I'm 49 years old, and immediately felt that spoken sentence in my knees.

[@satan4518]

Lmao 🤣

[@laneythelame]

Lol aww I'm 25 but also felt that hahahahaab

[@rosemary709]

the most common cause of knee pain are tight muscles that surround it. if you stretch your quads, sometimes also IT band, calfs or hamstrings, depending on what you need, it will most probably help

[@6thwilbury2331]

@@rosemary709 Good tips, but just to be clear... I didn't LITERALLY feel that in my knees.

[@vincentlee7359]

KNEESOVERTOESGUY

[@dailydoseofmedicinee]

The goal is to challenge your muscles, not to simply go through the motions.👍

[@ei1889]

Amogus

[@ei1889]

Amogus

[@ei1889]

Amogus

[@ei1889]

Amogus

[@ei1889]

Amogus

[@Samsstuff10]

bro this video is awesome, Takes a lot of stress off, I thought working out would be SUPER complicated but this shows how truly simple it is.

[@kathrynleannazuck9305]

Thank you for this! Awesome!

[@mayven1556]

Dr. Mike: And thanks to delta thing for helping me get back into shape Me: Wait you weren't already in shape??

[@beth8775]

For real

[@sa1sa_]

DR MIKE: don't hold the grips of the treadmill, it'll ruin ur posture ME: yeah, 'cuz u're like 6.3 😎 that ain't not my 5.2 ft tall problem 🙃

[@esmee6308]

Even my 5'10 felt that...

[@deedeemonroe1076]

I'll fall off 🥲

[@marlene670]

It‘s still more beneficial if you also move your arms naturally with the rest of your body

[@sa1sa_]

@@esmee6308 lol, u're good

[@sa1sa_]

@@marlene670 Of course, it's only a joke 🤓

[@kellyhaller1229]

Excellent video! Very well done!

[@noviadisuryo1646]

This really open up my eyes. Im starting a home based workout, and almost got myself falls on the "go all out everyday" mindset. Thanks doc.

[@TheLunarNights123]

Family, Friends and Fitness trainers: You should start going to the gym Me: (Never goes to the Gym) Doctor mike: Go to the gym Me: (Goes to the gym)

[@wasssuppeeeps564yes2]

Why is this so relatable tho?!

[@HiddenRealm]

Thank you for talking about stretching needing to be saved for AFTER the workout. So many times I stretch out really nicely, *before* a work out, and actually feel worse going into them, cause my muscles are a bit, well, stretched and stressed feeling already. makes way more sense to stretch afterwards to loosen up again before going about your normal stuff, and it feels a little better on sore muscles than before going into workouts, It's nice to hear a doctor explain this so I know it's not just me overthinking this feeling.

[@emilywhittaker9414]

I’ve been a trainer for many years and this is always how I explain stretching to my clients. Think of your muscles like a rubber band. If you take a rubber band out of the freezer and try to stretch it there is a good chance it will snap and break. Don’t stretch cold muscles, a dynamic warm up is much safer and will prep you for your workout. A couple minutes on a row machine is my favorite quick pre strength warm up. Save the stretch for afterwards.

[@skydragon84]

I never knew about this. My Physical Education teachers would always have us do some stretches before our workouts.

[@skydragon84]

​@@emilywhittaker9414 What if I just do real quick stretches before hand? Like how you would if you're waking up in the morning? I always seem to be a bit on the stiff side, like how I wake up in the morning. I'm new to working out on my own, so I'm trying to learn everything I can.

[@superidol4670]

Yes but in many cases you do need stretches to not get contusions and risk breaking a tendon

[@catbeara]

I'd say do a warm up (some light jogging, jumping jacks, heel flicks, etc), then a bit of stretching, THEN do your work out, and at the end stretch again and do a cool down (some walking for at least a few minutes), and then you're done. Warming up before stretching makes stretching easier. Stretching before exercising can help avoid injuries. Stretching and doing a cool down after exercising can help avoid soreness afterwards.

[@jordanwebb2874]

Hey Doctor Mike just wanted to say you're one of my favorite people! Keep up the great work!

[@VincentArbatreal]

Thank you. I needed this video 👍

[@bhavyasharma5438]

Last time I was this early, Bear was still a cub. :)

[@rizwanahamed5640]

Puppies:)

[@mariee.5912]

Awww.

[@DailyProjectSekai]

Awwwwww........

[@Jovitta.marina_Jo]

"consistency is the key" (Meanwhile me: sitting for 8 hours or online classes with med school, moves like a snail all day and says.... "blame lockdown!!") But then I love workouts and I lost track in this pandemic- Thanks for the video doc Mike!

[@wendyokoopa7048]

That's me. I've been doing nightly 30 minute cardio

[@Jovitta.marina_Jo]

@@wendyokoopa7048 Imma do the same!

[@Kerstin-cq2uv]

Same here. Before is started I went to the gym 3 times a week and felt amazing. The gym at my office is still closed and I'm still working from home. Tomorrow I start a 30 day challenge!

[@Jovitta.marina_Jo]

@@Kerstin-cq2uv let's get it! Yay

[@Kerstin-cq2uv]

@@Jovitta.marina_Jo thanks ! I'll give it my best

[@MrBaloothedog]

Love the content!!!! Keep it up Dr Mike

[@user-bz7qc2px6e]

Cuz of you a saved 10 people's lives thanks for making me to learn that now I want to be a doctor enyway I love your content gets better every time man I liked and subscribed your the best mike

[@xaidor4152]

"you do not have to go on a shopping spree in the supplement store". Can someone give this bratan a thumbs up? 👍

[@wibblewobble489]

What he said about coffee should be disregarded by those with anxiety disorders or ptsd though. Coffee induces anxiety on a chemical level. Preworkouts (once you find the right one for you and the right dosage) won't do that and have WAY less calories cos you don't need or want milk with it to make it taste good.

[@kyuubinaruto17]

@Albert Felsen Raised anxiety levels is a symptom of too much caffeine. Caffeine is a chemical. Thus, it doesn't seem inaccurate to say coffee causes chemical anxiety. While certainly not a cure for PTSD, it feels like if you're already high-strung then it will make your symptoms worse. Its like, for example, diabetes or lung cancer. Cutting down on sugar and quitting cigarettes isn't going to make those conditions just go away, but it WILL stop it from getting worse. So I don't think it's right to call it misinformation.

[@kyuubinaruto17]

@Albert Felsen "Signs and symptoms of PTSD fall into one of four main categories: Hyperarousal Symptoms (Restlessness, feeling high-strung, jumpy, keyed up, hypervigilant, or uneasy)" Being easily startled or frightened Always being on guard for danger Constant anxiety Hyperarousal certainly seems to fit the bill of what I said. And if you think you know better then maybe stop talking down to people and explain things to help them learn, because insulting people is only going to make them defensive.

[@2wnz]

This guy is so cool that I hardly remember he is a doctor

[@Tranitosaur]

Doctors are cool na?

[@B.Yung2007]

And he can speak Russian

[@9tailedbeast392]

@@Tranitosaur sometimes they are kinda scary

[@Bruh-vd1pp]

@@B.Yung2007 +100 coolness

[@rishi_1003]

Bruh doctors are lit

[@jollyjay4365]

I’ve always been overweight but once you showed up on my feeds I’ve been much more motivated to start actually working on myself. For once I don’t feel degraded for it

[@evelynneufeld7610]

🫂

[@ismetayrenski1949]

Really good information! 💪

[@krisb5792]

Does anyone else think 50$ a month for an app is kind of insane? I was vibing with the video till the promo and then I was like wooaah what wait 😭😭

[@Luminarada80]

It's a good deal for what you get, personal trainers are expensive. If you don't want to pay that much but still track your workouts, I highly recommend the Strong app. I've personally been using it for over a year and it's the only fitness app that I've stuck with

[@blaireshoe8738]

I'm not familiar with personal trainers' rates in general much less in metropolitan areas, and though I imagine it's a reasonable rate for what you get, $600/year... this hurts my frugal bones. Especially when you consider that it's a subscription, like a gym membership (which you would have to subscribe to separately), and if you stop using it you have to also remember to cancel it and not just keep it around "in case you get back into it a couple days from now"... If your financial situation and exercise-related willpower are in great shape, it makes more sense, but if your willpower is already good enough to stick to it, it doesn't seem like a leap to say it could be good enough to do your own research for the simple "beginner" routines that this video even suggests so you don't overdo it and hurt yourself... I'd definitely class it as a luxury. Hearing him say it was *only* $50/mo was a bit jarring, haha

[@freestylepunk]

FYI it's 59 a month or 708 a year.

[@crystall9522]

And that's the discounted price! It's usually $100/month!

[@EastOrlandoFlorida]

Not eating refined carbs and pushups/crunches/squats and a run are free.

[@gorgeous3329]

Popular Opinion: EVERYONE AGREES THAT WE ALL LEARN A LOT FROM DR. MIKE♥

[@gorgeous3329]

Dr. Mike literally notice my Comment? OMGGGG!!!! A DREAM COME TRUE! THANK YOU SOOOO MUCH! LOVE LOTSSS

[@pratetirana3592]

Agree 🙌🏻🙌🏻🙌🏻

[@user-lg6xp7fl7f]

Very True.

[@gorgeous3329]

@@rosepetal4524 I know😂 i feel yah

[@gorgeous3329]

@@rosepetal4524 i know ;) I am sooo happy

[@clintsimmons3122]

This was a very helpful video, Thanks

[@6z_v430]

Thank you Dr Mike, I’ll take the advice to heart when I workout.

[@olivialee1495]

when everything gets back to normal (or somewhat normal) doctor mike should make another day in my life video to show the differences before covid, during covid, and after covid

[@caydncaliger5090]

I wish everyone was as nice and caring as doctor mike. Don’t you?

[@aldorias]

This is a great video for people who feel confused about where to start and what to focus on. There is so much misinformation out there

[@Asti89]

Finally someone said the same thing with stretching that i say all the time to my patients... You have more people to watch u so maybe it worths more than when I say it... thanks!

[@austinluther5825]

This is really encouraging, because I've been a little nervous to start exercising again (I had top surgery in April). I've so far only done light cardio. But now that I'm six weeks post-op my surgeon said I can start doing longer bouts of cardio and ease back into strength training and stretching.

[@megancooper6130]

Maybe start with resistance bands then move to actual weights! It might make you feel more comfortable before you pick up weights again. Happy recovery from top surgery 🙂❤️

[@laurenb7136]

do what feels comfortable stop if it doesn’t and congrats!

[@Skye013]

Ayy, congrats! i just had top surgery too (Mid May). So i am about 5 and a half weeks post-op, and looking for exercises i can do to work out that is still safe and won't stretch the scars (that isn't only cardio).

[@francisbakininthekitchen2441]

Congrats! 🥰🧡

[@XxSeparatexEntity]

Congrats on getting all that off your chest! 😉

[@almaluciagumban5582]

Physical and mental strength is what you need

[@nadirahaouari239]

I keep comming back to this video. Greate advice to improve one's overall life style. Thank you Dr Mike !

[@juaniemanful]

Thank you so much for all your info. I have so many clients I try and educate regarding the points you mentioned. Thank you so much Dr.

[@Probly_a_sweet_potato]

I’m trying to go the other way. I’m too underweight and my Doc and dietician have me eating so much. There’s not a lot of resources for putting weight on in a healthy way. My issue is I don’t have enough fat for if I got sick. It’s complicated… but I’m 2kg heavier than I was at the start of 2020! 5 more to go before I reach my goal

[@darioschottlender]

Well done! People tend to ignore people who want to gain weight, but everyone's metabolism work really differently. Keep up with it, you can do it!

[@DarkArcticDay]

One tip I've heard for this is to drink a gallon of milk a day. Something to ask your dietician about. Proud of you for the gains so far, and good luck with the future!

[@marlene670]

Not a lot of resources for putting on weight in a healthy way? 😂 just any healthy oil, anything with fat and carbs? What do you mean? You really have endless options. Try to snack a lot on nuts and seeds - very healthy and they have tons of calories. And choose a lot of high carb foods (with a lot of veggies as well, it‘s absolutely fine) you also could make your own potato chips with a healthy oil for example. Actually you can make everything „unhealthy“ in a healthy way if you make it yourself. Like pizza - buy good ingredients and eat regularly and you will put on weight in a healthy way...

[@DarkArcticDay]

@@darioschottlender Interesting note; outside of medical conditions, researchers in the U.K. found that there's no more than 10% difference between peoples' natural metabolism rates. Our gut flora, biology, and eating habits are to blame for differences in eating. :)

[@professorbutters]

@@marlene670 This person is working with medical advice, and you know nothing about their situation or what they need, but what the hell, I’m sure your unsolicited advice will solve their problem.

[@Faith-M]

Dr. Mike: You got to think about your nutrition Me: Eating a bag of chips while watching this video Yep I'm definitely thinking about nutrition

[@klikkolee]

There have legitimately been times where I was eating chips with one hand and doing light dumbbell exercises with the other. Send help.

[@muzainahsaffdar5553]

@@klikkolee omg😂

[@hannah-whithodges8439]

THANK YOU DR. MIKE!!! I’ve been trying to convince a friend for a while that spot training doesn’t exist!!

[@joekernan4171]

Glad you add the pre workout points in most of your videos.

[@sarap2358]

I need more supportive people like Mike in my life..

[@robhogg68]

I'm currently on a quest to reclaim the level of fitness I had (and fit into trousers I have) pre-lockdown, and while I agree that exercise isn't the be-all in losing weight, but for me, at least, it is the begin-all. I tend towards overeating when I'm stressed or feeling low. Starting off by trying to reduce my food intake just leaves me more obsessed by food. Exercise helps to deal with those feelings (gives my body something else to do with all those stress hormones). Also, after not too many sessions, I start to feel better physically, and there seems to be a sort of virtuous spiral where the better I feel, the less I want to eat poorly.

[@TouchTheStars]

Yeah, I'm the same way! Whenever I don't exercise, I get into this cycle of feeling horrible, subsequently trying to eat too little, eating way too much, and there's no real motivation to eat healthy either because what am I doing, sitting on the couch? I don't need to feel physically optimally for that... But as soon as I exercise, my appetite levels off and I'm able to eat what I need, I don't feel horrible because endorphins + muscle makes me look better + different goal than food, I have fun and feel more like a regular person than when I'm obsessing over diet, I feel way healthier, I start wanting to eat healthy to fuel the workouts... It's such a good way of managing stress and subsequent stress eating, and has so many other health benefits at the same time! Besides, I actually looked up some calorie counts of exercise, and they can actually be a lot more than you'd think. I mean, I thought a run would burn 100, *maybe* 200 calories, but running actually burns like 700 calories an hour, and cycling burns like 500 calories an hour. If you're living an active lifestyle, that adds up! All the people who say working out doesn't help weight loss are the people who go on like a 20 minute walk and reward themselves with a cake after. Not everyone does that! Don't reward yourself with food and just eat when hungry, and an active lifestyle can make a huge difference. And, best of all, exercise builds muscle while improving health markers, making your ideal weight higher, so you won't have to lose for as long, and you'll be able to eat more at maintenance Haha sorry for my long rant. In short, myths about exercise being bad for weight loss are greatly exaggerated, and exercise=awesome in terms of a health journey

[@MichaelGilboe]

It’s amazing how much workout advice, pre-KZbin went against all this. I hated workouts when I was young because of this. Then, when I decided I needed to get serious about maintaining some fitness for health as I grew older, (started getting serious at 35) I just had to experiment and figure this all out. And I came to almost every point you mention here on my own… taking about 5 years to figure it all out. I’m 50 now, and still loving my workouts. I gained a lot of weight during Covid, but at least I kept up my workouts, and now that I’ve had the right attitude flip on my diet (again) the weight is coming off and I feel like I will be in better shape than ever. (I guess I was doing a 2 year “bulk”)… anyway, how I wish I had ALL of these points presented to me in a 11 minute video when I started at 35… forget that, I might have enjoyed workouts when I was young if I got all this info instead of the “bro coaching” when I was young

[@coral5869]

doctor mike deserves to have like 600m+ subscribers, and can we take a moment to appreiciate that doctor mike teaches us new things?

[@_char_acc_3951]

me: i wanna exercise and lose weight also me: * eats nutella and ice-cream after *

[@wickedwitch7456]

Whenever i try to stick to a diet and exercise my appetite rose and end up can't controlling myself and eat more

[@caravaneerkhed]

Nutella can actually be a decent source of protein, after a good work out I usually take a spoonful of peanut butter since your body can get more benefit from protein when it’s in an activated state. Maybe not ice cream though lol

[@_lil_lil]

@@caravaneerkhed there's protein ice creams that are

[@kingexplosionmurder425]

As someone who recently started eating healthy, running, and working out, I'm watching this and seeing Im not doing any of the 10 watch out fors. So... Hell yeah! 👌

[@benjaminkeene2346]

Love that pre workout advice. Fell into the trap for years but quit about a month ago and gains are killing after. More than likely related to the sleep issue mentioned.

[@muss4812]

Hey doctor Mike! I'm a really big fan of you and I enjoy your videos! You have inspired me to do many things!

[@sloanestilwell7007]

When people say that a normal amount of exercise for teens is 4 hours a week me being a gymnast and training 4 hours everyday

[@lisseth3190]

yess i do around 5-8 hours but i love it

[@carolc.776]

Same I was in the gym 6 hours a day then practiced at home but I think they are saying it for kids that are not athletes. Keep at it!!

[@vincentlee7359]

Athletes are different than the average person. These guidelines are mainly for the average person to stay at a minimum fitness level because if you were to tell them straight facts about how much they should train, not many would do it.

[@Julia-lk8jn]

This may or may not be telling you what you already know: careful when you stop because your life changes (college, family, ...). I've known some super-fit people who gained a lot at taht point because eating habits don't change the moment our daily routine changes.

[@carolc.776]

@@Julia-lk8jn same I do too 🙋🏻‍♀️ and it happened to me I was super skinny and fast metabolism but when I got pregnant it all changed it’s worse now from Covid!

[@julialedra]

I love these kind of videos, because I’m someone who learns a lot more easily through the mistakes I make. Having someone talk about mistakes that I could potentially avoid is so helpful especially since I’m now starting to get back to physical activity since quarantine started.

[@rebeccagreen5292]

Love this, I love how passionate you are about fitness Dr Mike, I'm the same, if it it weren't for the injury caused by a brain tumour I had in my cerebellum, I may never have found my passion to help others see the benefits of fitness and start pursuing a career in it.