I'm going to jump into it with a controversial take.

Warm up less.

You have to train for objective, not for vibes.

Don't overlook walking.

It's immensely powerful.

Nine high-level tips.

Things I wish I knew before I started lifting.

What's going on, everybody? Welcome to the fit, healthy, and most of all happy podcast. I'm our coach and host Josh here with his co-host and co-coach KG and I'm in the house. And today, me and

Kyle sat down. We wrote down nine advanced workout tips. We wish we knew before we started lifting. And even if you've been lifting for a while, these are going to be great refreshers. And I think you're going to learn something new today. So I'm really excited to jump into this episode. And I'm going to jump into it with a controversial take. And that is to actually warm up less. your warm up is meant to get you warm and safe

for the movement it is not meant to fatigue you it is not meant to take half your workout it is not

meant for you to stretch every muscle in your body the goal of working out also is to work out in

full range of motions and healthy patterns so that on the days where you're more crunch and you have

less time to warm up, you'll be in a better situation. There'll be opportunities or there'll be situations more so where maybe you'll have to lift something for someone or move something out of the way. If there's a car on top of a mother and her baby, you're not going to go, hey, let me just foam roll for 30 minutes absolutely not so you want to be

in a position i know that's extreme but where you have a healthy functioning body to where you can jump

into things and i'm not saying hey hoorah be a brog don't warm up warming up and warm up warming up is

dumb that's not what i'm saying whatsoever it's just be efficient and effective with it. So for myself, for reference,

I'm relatively healthy. I have no major past issues. I had a dislocated shoulder this time last year.

And with that, I had to spend a lot more time warming up my shoulder. It was my unfortunate reality.

I would take about probably 20 to 30 minutes of my workout warming up because I couldn't really lift my arm. So I couldn't do much of a workout. So I would warm that up. And I would do that when I would do my upper body days. And my movements were incredibly light, but that was very specific to a situation. If I was doing legs, even with the shoulder, I'd make sure it's functioning and safe. And I got some blood flow. But I would maybe only do like five minutes because my shoulders were less involved.

Just the same now. My shoulder feels 99%. The rest of my body feels good. I'll do a general warm up. I'll usually do like five minutes of just activity, whether it's walking to the gym, walking in the gym, being on a treadmill. I'll do something like that.

Pass out a warm up for my specific movements. So if I'm doing legs, I'll kick around my legs. I'll do something like that. Pass that, I'll warm up for my specific movements.

So if I'm doing legs, I'll kick around my legs. I'll get all loose. I'll warm up my hips. I'll spend only a couple minutes doing that. From there, I'll actually do bites into each and every set I do. So for my squats, I'll start with the bar, then I'll do a plate, then I'll do two plates and I'm actively warming up for that movement. Too many people make the mistake of just doing

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