Are you better at excuses than training?

Are you better at excuses than training?

People give a lot of reason as to why they don't exercise, and I think most of those reasons are excuses as to why they don't exercise, I wanted to talk today about the most common excuses that I find for people not training. The first one, and it can be a problem, is time, people haven't got the time to train, they haven't got time to exercise.

Well, is that even true? I know a lot of people that train and have busy lives, kids, families, and still manage to fit in that two, three hours a week to train. The people that don't train and claim they don't have time, they still seem to have time to talk to me about all the box sets they've watched, all the time they've spent down at the pub, all the other stuff that they've done, the unproductive stuff, but yet they haven't managed to squeeze in just a few hours a week to actually exercise and get themselves healthy, which is going to have the massive benefit for the whole of their lives.

I think you need to look at the time you spend on social media, so how much time you've just spent staring at the screen on social media, or Instagram, Facebook. We're all guilty of that, we're all guilty of sort of getting addicted to this screen and scrolling down, and next thing you know, you look and it's 20 minutes gone and what have you done? You've just watched 18 cat videos., have a look at whether you are, first, spending your time productively.  whether you are too busy to train, which for most people is doubtful. You may be too busy and may not have time, or the family situation might not allow you to get to the gym, but that doesn't mean you can't do some training at home.  Which brings in the second excuse which is often cost. People can't afford to come to the gym, or join a gym, or do a fitness class, or join CrossFit, or do personal training, all those elements.  that's not an excuse because there's loads and loads of free content online. I know some of it is quite poor, you must be selective and find the stuff that's decent, but you can't really go wrong just trying to do the basics. Trying to do basic movement, trying to do basic exercise, and you can get a perfectly good workout in your living room or if you've got kids, taking the kids out and doing something with the kids, playing with them. There’re loads of stuff you can do for free, you can do at home, and it doesn't have to be a prescribed one-hour workout. I know that every fitness class, every personal training session is one hour long because it's a nice round number, it's convenient to fit in the schedule, but an hour workout isn't required to have good exercise. You can do a great workout in 10, 20 minutes. Anything that's just going to get you moving for that day. 10 minutes is much better than zero minutes.

 If you were just exercising 10 minutes a day, you're doing much more than most of the population, so your fitness is going to be better than most of the population.  don't think that exercise must be a certified amount of time, just doing something is going to be useful. Just when you go for a walk, taking a brisker walk, or trying to break a sweat when you're moving. When you're taking the kids out, try to be more active when you're playing with them. Anything to do is going to be a great opportunity to get fitness training., I don't think time and cost are valid reasons because I think everyone can put 10 minutes aside in their day to exercise, if that's all you have.

The third excuse would be tiredness. Tiredness is an excuse I hear a lot, and from a lot of people it's they've had a busy day at work and they're stressed out at work, had a bad day.  they just want to go home and veg out on the sofa.  I understand that some people do have physical jobs, obviously if you're working in a trade or, you know, you're on your feet all day or anything like that where you are physically active, then yes, it may well be that you are tired and physically tired and maybe you will benefit from a rest. But, with most people nowadays working in a desk-based environment, office-based environment, that tiredness, that mental fatigue is not the same as a physical fatigue. It's almost a lethargy, I would say. A feeling of just being worn down because you haven't really moved. If you think about what you've done physically in that day, often it's not very much. You know, if you've sat at your desk, you may have walked to a meeting or may have commuted to work, but often you haven't done a lot physically.  the act of actually getting up and moving will re-energize you for that day, or mean that at least your body has done something that day other than sit and look at the screen, or sit in meetings, eating biscuits, getting stressed out, which obviously if you're working in a high-pressure environment, you need to be able to relieve that stress, and you need the benefits of exercise to help that. , I think again, look at whether you are just mentally tired from having a draining day, or actually physically you've done something that's going to cause your body to need to rest.  a lot of the time, we can be a lot more active than we think we can be.  

I think often the hardest part of every workout is that getting from the office to the gym, or to wherever you're going to exercise, or getting off the sofa and getting moving.  even if you're working at home, just actually turning the television off and getting out and training is the hardest move of that workout. Once you actually start, often that part, although there may be elements that feel tiring, the actual hard part is getting out and doing it. , again, look at yourself and think, am I just lethargic from having a day where I've just been sat and my brainwashed in the computer, and the worst thing you can do after you've had a stressful day, looking at a screen all day and dealing with difficult people, is to just go and sit in front of another screen in a different environment, your home environment, and just chill out, and just basically veg out. Because that's not healthy, and you've got to think of the long-term consequences to your body if that's what you're going to do, six months’ time, and not just your physical health but also your mental health, in that you're just basically just vegetating, vegetating in yourself. , really look at that as to how you're going to be in a year's time, if that's what you're going to do every single night.  even if you don't necessarily take a moment to think of your health, and it doesn't have to be, if you are tired, and if you are physically tired even, a way of improving your health, and maybe a workout is not the right word for it but meditation, or just some nice, easy stretching.

Just moving out of a seated position taking some time for yourself to chill out, to re-energize yourself, doing anything that is not sitting down is going to be of benefit.  Doing anything that's not looking at the screen, taking a break from that screen time, putting your phone aside, it's going to be of massive benefit., I know we talked about exercise but let's say, let's divide that and say it doesn't have to be a workout, but it can just be a healthy practice for your physical health.  you don't have to do something that's going to stress you out physically. It could just be something that's going to reinvigorate you physically.  don't necessarily think, okay, I need to do something for my health, therefore I must get on a treadmill, which I would never recommend anyway, but that's not the case., think about what are you going to do each day for your physical health?

 Injury is a big one, injury is a big one. It's a difficult one, because obviously I'm not encouraging people to train on an injury. I'm not trying to tell people to train when they should be resting that body part., you may have some injury, you may have a lower ligament injury or something like that, or a shoulder injury, that's no excuse not to train. What we do in our CrossFit classes, and what I would do in a personal training session is I would always modify what we do so that it'd fit yourself., it would modify your session, if it's a group, it would give you something specific to do. If it's personal training, obviously, we can be specific on that, and get you doing something moving that would not aggravate you to any injury, and hopefully, would maybe help to alleviate the injury if that's going to be possible, if that's something we could do possibly. If it's just moving through pain, it may just be we need to avoid that joint, but it doesn't really make an excuse as to how you're going to train. Whether you're going to train or not. You just need to find a way around an injury.  there's always something you can do, whether that's a back injury, a knee injury, a shoulder injury, there's always something you can do, you can move, doesn't have to be high intensity, again, like I said before. But you can always do something if you're injured that's going to help your physical well-being, whatever the certain injury is, okay? There's always something, there's people, you know, that have serious injuries, but they can still do some physical movement that's going to help with their health in the long-term.  whether that's unloaded movements, whether that's mobility work, or just training around it. Make sure you have a good physio or movement expert to guide you in the right direction. If it's a long-term problem, where you're not going to be able to use that limb for a long time, then you need to find some ways around it, because there's no physical benefit to staying off your feet for six months just because you've got a, I don't know, a broken ankle or something like that. It just, you know, get up and move. I broke my ankle a couple of times and I was up and moving the next day, just doing something.  I know that a broken ankle is not the most serious of injuries, but people with ACL injuries are still training, with back problems are still training. It's just you need to find what you can do that doesn't aggravate the pain and hopefully will alleviate the pain and put you in a better position so that when you come out of that injury, you are in a better place than you were going into it.  it's not wasted time when you're injured, you've trained other areas, you've improved the parts of what you can do to improve your weaknesses in those areas.  don't let injury ever be an excuse for not getting in and training. That is an excuse, and I don't like people not coming in because they have an injury.

I know sometimes you may just be in too much pain, and that's understandable, but if you can get up and moving, it's going to be much better, again. You're not going to be benefiting but from sitting down or just lying down all day long.


Illness as an excuse. You must differentiate between are you ill or are you just basically skiving. If you're well enough to sort of walk around then you could always do something physical, again, rather than just lying on your back all day. Now, if you've got flu and you just cannot move, or another issue, then that's not the reason. But if you've got the sniffles, a little cough, or something else pathetic, which sometimes people cancel their sessions on when they've got pathetic illnesses. That is not an excuse and shame on you if you are not training because you feel a little bit under the weather, okay? Sometimes, again, training's going to make you feel better, it's going to invigorate you, so don't let that be an excuse. I

f you find that you are better at making excuses than you are at training and a lot of people, I'd say probably most of the population are better at making excuses to why they don't train than to training, then you need to look at setting yourself some goals to motivate you.  it doesn't need to be body composition, guys, doesn't need to be only to lose five pounds or whatever else crap, but you need to find something that you enjoy that I personally think anything that you find that you enjoy is great. For a lot of people you need to find something where you can actually measure your progress rather than just anecdotally saying you're feeling fitter. I think you need to find some areas where you can actually have some measurable target, obviously I'm going to talk about the benefits of training and CrossFit because we have lots of measurable targets in terms of strength, in terms of skills that you can learn, in terms of workouts that we time, so you're trying to improve on your time or your movements in those workouts, trying to improve the load or the difficulty of that.  there's always areas, and that's where I think we do really well in terms of motivating people is that there's always areas you can improve, so you don't just feel like, okay, I'm just going to the gym to do a workout, and if you miss it you don't notice. You're going to the gym and you're logging your time, you're logging your score, you're tracking your weight, and you're trying to see if you can get better each time. You're trying to learn new skills and that's really a motivation there.

If you find something else that you can do that with, even like a martial art where you can measure with your, you know, going up in a belt, or anything else where you're going to be graded in that way, that's a good way to go. If you're just training and you just find something that's fun and you can do that forever and you don't need that, that's great. But I think for a lot of people you need something other than just, I want to feel healthier, to have a goal to motivate you to get to the gym if you're just turning up and going because you think you should go. It's going to be very difficult to maintain that level of motivation, going forward, if you can always find an excuse not to train. As we talked about earlier, there's a million excuses you can make.  you have to look at the reasons why you want to train and why you want to do these things and what you're trying to achieve and what you're training for, why you're getting fit. Are you getting fitter because you're having kids and you want to be healthy for when they're at long age or with grandkids, even. Are you getting fitter because you're afraid of what you're going to be like in a few years’ time? Are you just trying to get to look better? What motivates you? Work, again, I always think it's great to work with someone to try and establish what's going to motivate you because, just the training get fitter is only going motivate for so long. If you've got some targets it's going to really help you stop making those excuses because if you're better at making excuses than you are at training, you're never going to get better.

Hope that's helpful, I just wanted to sort of vent some of my opinions on that and if you do struggle to get motivated to come to the gym, or if you do sort of find a million excuses not to train, then please put me some comments or drop me a message and I'll try and help and see what we can do to help get you onto that health and fitness wagon.  get you hopefully to a fitter version of yourself. Thanks, guys.

Getting Breakfast right

Getting Breakfast right

- - Hi, guys.  today, it's all about breakfast. Hi, guys, so today I want to talk about breakfast. Breakfast is a meal a lot of people get wrong., before I start talking about the dos and do nots of breakfast, I just want to say that a lot of people overemphasize the importance of having breakfast. The moment you get up, yeah, you've must have breakfast, you've must have breakfast. me people just don't like having a meal the moment after they wake up. They like to sort of settle into their day. They might have or coffee or something but don't have it first thing.  don't stress if you're one of those people that you've suddenly must change your lifestyle.

Fit it in to what works for you. It's not hugely important the timing of when you have your breakfast.  please don't stress about that. Okay, now let's talk about common mistakes people make with breakfast and I think it's, probably comes from marketing campaign or just habits but people have traditionally for breakfast a few things, orange juice or fruit juice of some kind and then, and these are people that think they're having a healthy by the way and fruit juice, cereals or toast or maybe a fruit smoothie.

That's kind of what I get from most people in terms of when they talk about what they're having for breakfast. Traditionally, that's what you see in most people's breakfast diet., I've got a problem with a lot of that. Orange juice I'm going to start with. Orange juice is one of my pet peeves. It's sold as a super, super healthy drink and yes, there is vitamin C and some nutritional benefits from eating fruit and some of that is lost when you juice that fruit especially when it's commercially juiced but the big thing with fruit juice is the number of calories you get from sugar.  you get probably between 75 to 85% of the calories from sugar in fruit juices.  an average 100 millilitres of orange juice contain between eight to 10 grams of sugar. 100 millilitres of Coca-Cola contain 10 grams of sugar.

You probably wouldn't give that to your child or for yourself. Hopefully you're not. Seeing yourself drinking a can of Coke for breakfast.  don't pour a massive glass of orange juice in the morning if you're thinking of having a healthy breakfast because you're trying to avoid, what you want to avoid throughout the whole day because breakfast is another meal, so it should fit the same profile as every other meal in that day, we're trying to avoid massive spikes, okay, in your blood sugar and having just a high concentrate of sugar for breakfast is not ideal.  if you just like to sort of clear the palette with orange juice, that's fine but make sure you keep that portion small, okay? A small glass of orange juice is fine. Not a big old glass like that.

Cereal. Again, generally high starchy content. Quite a bit of sugar, a lot of carbs. Most cereals are around 70 out of 100 on the glycaemic index which is a higher end which means it's going to give you another spike in your blood sugar so it's going to be one of those where you get the energy quick and it dissipates so you feel hungry quite soon after your meal.  cereals generally and that includes the ones that are branded as healthy cereals especially things like granola and stuff because they're often mixed with loads of honey and sugar and they're generally quite sweet or there's a dry fruit in there, so they generally are even higher on that glycaemic index.  just be aware of that if you're having cereal for breakfast.  I'll talk about it later but cereal like granola can actually be used maybe as a topper rather than it's the main portion in your breakfasts.

Fruit smoothies. Where do I start? Well, generally, fruit smoothies are, you blend together all those frozen blackberries and blueberries and every other berry you can think of, shove it in there with a banana, some milk or you might buy the smoothie as well. Again, ridiculously high sugar content in those. I mean, I suppose you could say there's some fibre in there that'll help negate some of that but ridiculously high. I mean, again, drink a milkshake if you can do that. Go to McDonald's, get yourself a milkshake because it's going to be the same effect on you apart from you're going to get a few more nutrients in there in that amount of fruit.  breakfast smoothies, not great.

I know that you people are trying to strive to get their five a day or trying to get their vitamin C content but there's more vitamin C in green leafy veg per gram and in peppers, okay, bell peppers. Not as a thing you can have as breakfast but bell peppers per gram than there is in an orange.  don't obsess that you must have that to get vitamin C. You're not going to get scurvy, okay? You're going to still get vitamin C without eating 10 bottles of orange juice a week, okay?  think about what you're doing with your choices there.  take those out or if you're going to have them, again, tiny, tiny portions. That's like a treat really.  toast, well, toast.

When we talk about what we should have for breakfast, toast could be put into the good pile. Not white bread, okay? White bread, too high in starch so scrap that but some good quality bread is fine if we're balancing that out, okay?  toast and marmalade or something high sugar spread, no, that's a no go but toast with and what do we want in our breakfast, we want proteins, we want fats. I personally don't think we want too many carbohydrates. me people might have a different belief but from evidence I've seen with my clients and myself, too many carbohydrates aren’t going to help you first to sustain your appetite or keep your appetite sort of in check and it's not going to help if you're trying to make a change to your body composition.  if you're going to have breakfast with toast in it, make sure you've got a large portion of proteins and fats in there.  a very simple one would be one slice of toast, seeded toast maybe with some butter on top for your fats. Spread a bit of avocado on there as well and a couple of eggs and then you've got a fully balanced breakfast. If you want to put some green veg on the side, brilliant. That's how you're going to stick toast in there. You could mix that with peanut butter as long as it's organic and no added sugar peanut butter if you wanted to spread to put on there. That's probably going to be your healthiest option for that day.

Other options to have a good breakfast, omelettes. Anything in that omelette, peppers, spinach. You can put some meat in there as well. Omelettes are a great choice. My personal choice and I get up really early in the morning, so I must get to work, I must leave before six a.m. every morning to get to work and I'm not a get up really early spend time making really extravagant breakfasts so what I do is I get Greek yogurt, full fat Greek yogurt. I don't do the zero-fat stuff, okay? Normal real Greek yogurt because I want some fats in my diet and I chuck in again some organic natural peanut butter, chuck that in there. You could choose another nut butter if you want. That's going to give me some proteins and fats as well and just gobble that down. That's a nice easy breakfast.

That's my alternative to a bowl of cereal but if you wanted to put, say you had a Greek yogurt and you wanted to put some granola on top, just a little topping of that would be absolutely fine. Porridge. Porridge works. It's a lower glycaemic index than other cereals so that's probably the best choice in terms of cereals. Add a milk that's got some fat in there. Skim milk, I don't think it's great because there's not fat. You want to have some fats in there.  add some fatty milk whether that's almond milk or whether that's dairy milk. Not a dairy milk. Milk from a cow then that would be great too. Alternatively, you could always have last night's leftovers.

 If you've got a thing that breakfast has to be a certain type of meal, then obviously you won't do that, but you can have last night's leftovers as well. That works just as well because it's the same, if last night's leftovers were a healthy meal that is, not last night's Chinese but if it was a healthy meal, you can just have that in the morning. Again, it's just the same meal profile you're looking for so the fact that it's breakfast doesn't make it any different or if you wanted something to sort of take on a train, you could always get a wrap and put some healthy ingredients inside there, some kind of proteins and fat source in there as well.  there's your healthy choices for breakfast. Scrap the old thought on breakfast. Don't obsess about it having to be before work, first thing you get up in the morning if you're not that type of person. Make sure all of your breakfasts contain a mixture of protein and fats. If you want some carbs, they could be in there as well. I hope that helps, guys. If you've got any questions or anything, please put them in the comments below. Thanks for watching. Thanks again for watching, guys. Please subscribe to our YouTube channel.

Stop wasting time at the gym.

Stop wasting time at the gym.

- - Hi guys, today's video is about why 90% of the space in your normal gym is wasted, and how you can get an effective workout anywhere. I get asked a lot why we don't use machines here at CrossFit Chiltern, and at our studio Limitless in Berkhamsted, and the main reason I don't use the machines is because most machines are useless for most people's needs.  you spend all day, if you've got an office job, sitting down, or most of the day.

You spend a lot of the day sitting down when you commute to work, and then you get home, and you're going to sit on the sofa.  what's the best thing to do when you get to the gym? Well, it's not going to be sitting down on the pec deck machine doing this. All right? That is not going to be of any physical benefit to you.

Machines are useful if you are trying to build hypertrophy and add volume of work into a training. In other words, you want to do more and more sets or target specific muscles.  when I start to talk about hypertrophy, I'm talking about people doing bodybuilding.  yes, those guys at the gym that want to just work on their mirror muscles, and they just want to build up their pecs, then yeah, they can obviously do alongside their other stuff, so alongside traditional barbell bench press and dumbbell bench press, they might stick some machine work in there as well. But for most people who are looking to get fitter, machines are pretty much a waste of your time.

You could be spending your time doing some much better stuff, okay? Here, we've only got a couple of machines. In the CrossFit gym, all we have is assault bikes and rowers, and then we have a couple of other bits of kit we use for accessory work, but most of the time, we're using free weights, and I think some people, when they go to the gym, they're scared about using free weights, which is why they resort to the machines. I mean, most people I talk to, when they're coming in for their consultation, either for personal training, or for membership here, when they talk about the gym, they talk about that they don't really know what to do. They're sort of unsure as to what machines to use, or what free weights to use, so that all they'll do is they'll do what I call, and

I've called it before, the 20/20/20 workout, where they're going to the gym and they'll spend 20 minutes on they elliptical machine, or the cross trainer, 20 minutes on the bike, and then 20 minutes on the treadmill, and that's their workout, done. It's not going to give you much bang for your buck. You're going to spend an hour in gym, and you're going to not really get a complete workout.

I'm going to give an example here of something you can do safely in the gym, no matter what your level of fitness is, and it should challenge you, and work all of your muscle groups. , those of you that have difficulties squatting, maybe have problems when you do squats, and you're a bit new to that, and you're a bit afraid of squatting, you're going to do an exercise where you're going to use the box here, okay?  you're going to do a box squat.  a box squat, I'm going to stand here, make sure I'm going to reach the box with my bottom, and I'm going to go down, sit down, and stand back up again. That's a box squat.  

The exercise that I'm going to do in this workout is called a thruster.  normally it would be a free squat pressing dumbbells overhead. On this occasion, I'm going to step up here, dumbbells on my shoulders, I'm going to sit down, and you're going to drive up. Sit down, press straight up. I'm keeping the dumbbells in a hammer position here, and it's just simpler to learn this way.  tuck in your shoulders, head of the dumbbells on your shoulders here, standing up, pressing straight up. Look straight ahead. Don't look up when you do this, because you'll extend your back and end up like this., drop down, press up. You're doing that, when you're holding anything up here, you're going to be working your midline stability. Also, you're going to be working your legs. Heavier the weight, the more your legs are working, and big time in the shoulders as well. It's a simple, pretty much an all-rounder, really.

 We're going to add in to that an exercise called a bent over row. We're going to use the same pair of dumbbells. Bow forward here. Back muscles are straight, shoulders in front of the hands. We're not in this position here. Shoulders just in front of our hands here. What you're going to do is row those dumbbells parallel to your thighs, squeeze shoulder blades together. Notice how I'm not moving the rest of my body a lot. Do I end up do this? I start jumping up. Stay nice and level, and just row up here. Try to feel when you're doing this, the squeeze in between your shoulder blades. That's a bent over row.  

The final one I'm going to do is a kettlebell swing.  people see this, and they think, oh it's explosive, a bit dangerous. Okay, if you do it correctly, it should be perfectly safe. Choose a light weight if you've never done it before and learn the technique.  get your feet wide enough that the kettlebell is going to fit between your legs. Keeping your back straight and neutral, you're going to hinge from your waist, and you're going to hitch that kettlebell just below your crotch, okay?  from there, you're going to use these muscles here, and you're going to drive your hips forward, and that kettlebell is going to swing up to shoulder height, okay? Some people might call this a Russian swing, for now, we'll just call it a kettlebell swing.  that exercise is working all your posterior chain, so midline stability, especially through the lower back area here. You should be using the glutes for a lot of the power source and you're using your hamstrings as well, and to some extent, your quadriceps as well, as you're getting that extension here.

Combine that with your bent over row, which is obviously working the middle back. Combine it with your thrusters, and you're going to be working shoulders, back of the arms, and legs.

We're going to add in to that either some rowing, some bike. We've got an assault bike here. Or if you've got no equipment, let's say, for example, you wanted to do this workout at home, you can just use a skipping rope., the choice is yours, and the workout today is going to be a 250-meter row, alternatively 500-meter bike ride, or 50 skips. That's the first part of the workout.  250 row, or 500 meter bike ride, or 50 skips. You're going to follow that with 10 thrusters, 10 bent over row, and 20 swings. You can repeat that three times, if you've got time. If you only got time for a quick, five-minute workout, then you can just do one round, because obviously, five minutes exercise is better than zero minutes exercise., give this a little go at home, or in the gym. It's going to be a quick, efficient workout. You're getting loads of bang for your buck, and you're not going to be spending the time in the gym just sitting on your ass. I'm going to give it a go. Have a little look, and any questions can be put in our comments below. Cheers, guys.  I hope you enjoyed that video, guys.

I'm always looking for more questions to answer, so if you've got anything you'd like answered on fitness, nutrition, or anything else, then please post in the comments below, or drop me an email.

Why we love Olympic Lifting

Why we love Olympic Lifting

- - Hi guys, I talk about why I love having Olympic lifting in my training and why you should learn to love it too. With CrossFit and with people I train I love to incorporate some of the Olympic lifts into what they do.  why? A lot of people ask why do we have Olympic lifting in our training because it's quite complicated, obviously, you must learn it, why can't we just do something simpler? Well there's a few reasons. We talk about CrossFit, well CrossFit is about getting fitter across a multitude of fitness domains.  


With Olympic lifting some of the stuff you're going to do in it are strength based, power, speed, coordination, balance is going to be in there as well, and you need good mobility.  you're getting at least six elements of fitness covered in one movement.  if you start doing these movements over and over you're also going to get some endurance in there as well.  

I love to have Olympic lifting in my training. A simple one to start with is a power clean, which is basically picking the bar up from the floor. I'll just demonstrate one for you here.

 My starting position is like that of a deadlift, okay? A little bit more up further than a traditional deadlift. Then from there I'm going to drive up. Up onto my shoulders there. That's probably the first movement we're going to teach people that start with Olympic lifting.   

Olympic lifting is something you need to be coached at before you just crack on with it. You can do some of the cleans, some of the other snatches, using dumbbells and kettlebells, and they can be a little bit simpler than with a barbell, but there's a more few benefits to doing Olympic lifting.

 The other thing is, this I think is important for people, is that it's a new skill for you to learn.  what happens to most people when they go to the gym and do the routine for a little while, they get bored and they quit. Well when you're learning Olympic lifting you must learn various positions, you must improve those positions, and you will see the results and you'll feel the results over time, and that gives you another goal to focus on besides that of just what's on the scales.  being as you're learning new skills, it's also great for the brain because you'll be training your brain to learn something new and there's a lot of benefit to doing that, to learning new things in your life.  

Having that satisfaction from learning a new skill, plus the benefit of all the elements of fitness you're going to train. Plus, Olympic lifts are very energy expensive. What I mean by that is that you're going to burn the most calories, you're going to get a lot of bang for your buck.  you're going to train all these elements without necessarily focusing on hypertrophy, so muscle size. Learned a little bit about that in the last video. I know that some people, some people don't want to get too massive, too big, too hench in Olympic lifting because of its nature, because it's multi joints, it's explosive.  because you're not going to do masses and masses of volume of it it's not going to cause you to get massively hench on its own.  

Therefore, you're going to train and you're going to get more toned, and you're going to get muscle definition but without size, without overdoing it on the size. Which I think is beneficial to a lot of people., Olympic lifting, a great skill to learn and a great element to use in the gym. Find a good coach, learn it, and I'm sure you'll love it.