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Yes more people need to encourage this behaviour! Thank you

A full night's sleep. So underrated.

i love how he simplified everything so well, it's so intimidating to start when you have no idea what to do, all the things you need to control

This is actually such underrated advice.. people don’t understand the importance of consistency and incremental changes that are long lasting

He’s right. Small changes make a huge difference in the long run.

Damn this is the realest advice anyone has ever heard. Every single other fitness guy has a supplement they promote. This guy nah figure out how to work out first.

EXACTLY!!! This is what I tell people all the time. Don't go all in right away. There's multiple reasons for that but the main one is-motivation. I've noticed over the years training friends, family and dabbling as a professional trainer that the way to keep someone going is to hold them back.. make them say "That's it?"..Motivation is key for consistency and consistency is key in fitness and everything else in life.

I agree with this. I’ve been off my diet and workout routine for so long that I literally just told myself, I’m just going to go to the gym and do cardio, slowly get back in the groove and change diet later. I want to just work on a simple routine without overwhelming myself. Great advice 👏🏽

This is great advice I swear 99% of the time every day I just tell my self do 5 reps, then once I’m done that I go more. Getting into the habit of momentum is the the biggest key, once the boulder starts rolling it’s so easy to keep it goin

The mindset behind it is from a book called, “Atomic Habits.” Recommended for sure

Solid advice. Consistency is 🔑. I’ve lost 55lbs in the past 13 months. This was basically the approach I took. In the past when I would change to much in the beginning I would always hit a wall, get complacent, and rebound. Building good habits one at a time can be a super powerful tool.

Probably the best advice from the GOAT 🐐

This is such a good way of explaining it, i started out really slow and eventually i kinda became obsessed with it but like in a healthy way. Results are the best motivator imo

The 12min workout also creates a desire in your friend to work out more rather than going all out in 1month and falling off. It therefore creates more intensity while training! Solid advice

He's preaching the truth. After realising I gained 8kg during lockdown, I told myself "alright we are here - what do we do?" I restarted my running routine, limit it to 3km a day 3x a week. Eventually I built it up and signed up for CF. It went from just 1-2 times a week to now being 4-5 times a week over the span of 6 months. Its a lot more sustainable because I gave my body the time to adjust, recover and progress. I still have my "off" week and on those weeks? I listened to my body. It's easier to sustain a routine if your body can catch up w the changes accordingly

Amazing advice from THE most legendary crossfitter possibly ever.

Getting your fat friends into working out and watching their transformation is like the best feeling ever.

finally a man that knows how to train a real beginner....absolutely do not change your diet right away...unless you want your clients to quit

Friends like this are so rare

My friend is going through some relationship ish, hadn’t seen him in the gym for a minute & now I’ve got him back crushing it with me for the last three weeks, 4-6 days a week! He’s letting me lead the workouts & now he’s getting his physical self back which makes the mental bullshit more manageable. If you let them both decline, you’re F’d. If ish is tough mentally, keep your self physically sharp. If you have an injury, study something you’re interested in to keep yourself from falling into that pit of despair. Personally, I love listening to Thomas Sowell give interviews or reading one of his many books, plenty of both available on YT 🙏🥰

Exactly Bro! People need to stop with these New Years Resolutions by getting gym memberships and walk 15 minutes to start.

This is my biggest problem I think! When I try to get healthier I feel like I need to change everything all at once but this makes a lot of sense!

Most solid advice you could ever give someone. Finally grossed out with my quarantine body enough to do something about it again but I take things slow and acclimate to the healthier lifestyle. For me it helps to just consciously eat healthier and then I dont feel so self conscious walking into the gym. Then maybe Ill go and do 30 mins of cardio so I can see the layout of the equipment and get a feel for how busy it is at whatever hours Im going. Then Ill go in and start doing workouts. Even easier if you find a program or regimen to start off with so you dont have to think about anything. Just go in, do the workout, go home Baby steps

This is so true, I got crippled since highschool through Uni to start... only now when I said "F*ck it, I'll just enjoy my session and be happy with that"...it clicked! Now it's been 2 months in, and I really appreciate every bit of gains or improvement

I needed this reminder! I haven't worked out in about 10+ years and thinking I can just jump right back in like I never stopped.. Gotta remember that I have to go back to basics.. And that's hard for me. Almost 40

I love how he’s actually wanting to change his friend’s life/lifestyle by creating a habit little by little rather than to make a quick fix/a quick buck (if it’s a business). ❤

he's sooo not wrong. I figured that out on my own and was astounded. when I first started my weight loss journey, I tried a drastic diet and hour long workouts... I copped out in the first week... started over with my diet. upped the protein. then cleaned my carbs. gave myself a cheat day each week. THEN I got into a workout schedule. I started with a 15 minute workout 5 days a week, running a mile, and if I had time left, some low resistance training. In a matter of about 2 months, I dropped 25 pounds... best shape of my life!

This is LEGIT the truth. My Pops had me doing this. From 15min to 30min to 45in and so on. You increase your sets, BUT you keep going fast. Don't let up. You only slow down when you get where you wanna go, and then you're just maintaining it. I hate working out with everything in my body. I despise it, but I do it because I like the outcome, I like what I see, and I have so much better self-esteem.

Im 29 and I hit 2 plates today for the first time in my life.. 4 months ago my arms were shaking when trying to lift 135lbs once.. today my arms were shaking to lift 225 once.. gotta start somewhere

One of the best ways to start for beginners. So glad I figured this out on my own. CrossFit is an awesome way to get into fitness too because of the group training and experienced lifters teaching you. You don’t get that just going into a typical gym.

This is the kind of trainer you want in your corner. He understands the true issues people face when beginning a workout plan. The intimidation factor, consistency, and discipline.

This is the truest thing I heard all day!

The fitness community is by far the most confused community I’ve ever come across. Everyone disagrees with what everyone else recommends, but this guy here just spoke the most sense I’ve heard on a fitness video. When I first started training I went from doing nothing to pushing myself too much and quickly made myself ill. Slow and steady is definitely the way

I need a guy like this. I would pay for this type of coaching and mentorship

For some reason I've had no problem improving my mental health in small doses and expanding that as I get better, but the thought of applying that logic to improving my physical health never occurred to me. This short has actually helped me immensely.

No better advice available than this. I was given the same advice by an elite strength athlete back in 1980, when he first pulled me into a gym and introduced me to the habit of working out--apart from the athletics I already engaged in.

Bro, I swear this is me. I get amped to go to the gym, turn up and can’t walk for 5 days post gym. Can never get into a real gym rhythm that way. Excellent advice.

Extremely smart way to teach. That’s a trainer

This is THE BEST advice newbies can be given especially those struggling with being severely overweight.

im fat, I used to be ripped and in my prime like 5 years ago, I'm only 19, this is by far the greatest advice u can get, this actually makes me think I can get back into shape

Him - Come over to my house I'll put you through a workout. Me - Ohhh I think he likes me 💅

I wish i knew a dude like this when I was a kid/young guy in college.

So true. Get into the gym and get a routine. Sleep right eat right and put in maximum effort. Once the bar is raised then you can mess with supplements and getting more technical.

Best explanation i heard on getting fit without overcomplicating things for a while! Keep it simple guys

This man spoke to my soul

“Don’t change your diet” Kevin Hart : “I eat a$$”

Preach big man preach. Everyone needs to hear this.

This is some of the best fitness advice ever given. Something is better than nothing. Start small, improve on that regularly. Good Habits = Good Results.

So true. I had to start literally just showing up to the gym before i could get consistent enough to start working out. Then i started looking at my eating, etc

Me as a procrastinator….Now I’m motivated 😂😂👏

This guy "matt frazer" is a monster in crossfit games🙂🙂 the one in only," the legend of crossfit games"🙂🙂

This is how I literally started at home, small changes, short workouts and some diet changes. I’m 1 month in, getting stronger and feeling better. It’s still not easy, but loving the results. Thank you for normalizing this, slowly but one step at a time. ❤

Really think I needed this video, because crazy enough I’ve been getting my routine back in order with the gym, but I have gotten my diet back down yet. Literally was about to drop like $300 on two months worth of supplements

This is why he’s the champ… 🐐

S is the best workout advice you can get. Don't overwhelm yourself right off the bat. Commit, make sure you can. Then start getting deep.

Mat Fraser the competitor is the GOAT. Mat Fraser the coach is poetry

I started working out before I knew what supplements were. I just started with push-ups, sit-ups, pull ups, and pistol squats. After about a year I learned more abt diet, supplements, etc. I then bought some whey protein and started eating more food(I started skinny) and then my uncle gave me all of his equipment that my cousins used to use for basketball. And then I started making some gains. I’ve been consistently lifting for a little less than two years, I’m 15 and I feel so confident and fresh. It’s not rocket science, anyone reading this that hasn’t started that wants to start, do ten pushups right now. Good luck king

Yess! Ive procrastinated getting into shape for 4 years now and i'm almost 30, slow and steady has been a game changer for the mind.

This guy gets it. Incremental changes are so much more effective long term than massive changes that don’t stick, and often lead to rebound issues

I need a friend like that! 😂

We have phones and internet. We basically have the knowledge of humankind in the palm of our hands. We can search how to workout and how to use gym equipments. That's a good start to boost your confidence first time you go to the gym.

That's the compound effect, smart and small changes everyday will make a huge difference

I love how Matt the fittest man in the world keep everything SO simple, no BS nothing complicated not weird exercises. Getting some sort of fitness shouldn't be so complicated. Keep it simple be consistent and the results are going to be visible.

Wish I had Matt in my corner

I would absolutely love to find a guy like this! I was always athletic growing up and into my early 20s but I gained a little weight nothing crazy by my late 20s then at 28 I was told I needed two hip replacements and that was basically two years and alot alot of time spent in bed due to pain and such so I ballooned up in weight.. early 20s I was 6 foot 160, mid to late 20s was 180-220, then after surgeries and being laid up I'm now 31 and 260.. I wanna get down to about 220

This. 100% this. So many people try to do it all at once, and get overwhelmed and fail. You gotta take it steps at a time. Don't get discouraged by "no progress". Going to the gym IS your progress!!

Genuinely the most important thing to remember is to do your own shit and not worry about anybody else because nobody cares if you’re skinny or fat you’re all there for the same reasons

This, coming from a dude that just started his own supplement company. Should tell you how legit he is.

“It’s too hard to know what you’re doing” *goes to a CrossFit guy for help*

This is best advice one can ever give! Mat was one of the best in the game.

I didn’t even start using pre or creatine till about seven months in because I had to teach myself so much more starting from nothing. Once you feel you have a decent grasp on working out and the basic biology behind what you eat and your sleep, then you can get more advanced and go from there. It’s not incredibly optimal, but imo he’s right to move into it progressively rather than immediately.

I feel like anyone starting training and conditioning needs to watch this. Especially HS kids who have a view that is not realistic. Too many muscle mags or influencers who are trying to sell themselves or products create a unreal expectation. Where as this little video goes a long way.

We all know when he’s talking about supplements lol 😂

Been working out 12 years, I have a very good physique, no roids and I don’t take supplements, I just have the knowledge to know what to do and how to do it in the gym. Knowledge is power in the gym 💯

I hated school but I love the fact that I started weight lifting because of it . I took a weight training class and the rest is history . I fell in love with the gym . And muscle memory is your best friend !

Mad true. The basics always come first, no matter what you’re training for. So many people overlook the most simple of concepts when it comes to building muscle and/or losing weigh. It’s simple, it’s literally one step at a time, nothing more, nothing less

This can work for almost anything in life

First time joining the gym, I went for five days first week just to walk around, see all the machines, see how the work, checkout different things, second week I just went for walks, I'd just walk on the treadmill watching the Tv, third week I learned good form when lifting, I'll lift very very light just to learn the form of all the exercises I wanted to do, the. Forth week I made a plan that I was confidently sure I'd follow because all the three weeks I was developing a routine and habit. I lost 26kg in three months after that. Haven't gained fat since then and it's been a year, just gaining muscles.

Exactly! Start simple. Enjoy it. Slowly but surely. Then keep on increasing the workload in relation to what you enjoy committing to.

Yes, I’m someone who’s like okay, all these habits need to happen at once and yeah then I’m overwhelmed, stressed, don’t know where to start and that makes you not want to start. Thanks for sharing.

Well said Mat!! That is such awesome advice, people get so overwhelmed. I love how you coach and motivate people, you are such an incredible athlete and so inspirational, thank you!!

He’s right, I worked on my diet first, once that became normal, I started normalizing just going to the gym, and now gym and healthy eating is my life

If you struggle to be consistent with the gym this is definitely recommended. Solved this issue myself by doing this and it becomes an addictive habit.

Most sane and legit advice ever!

One of the few trainers prioritising sleep patterns and its effects on training/nutrition, i like this guy

That is 100% the right way to go at any Kind of change you want in your life. I can absolutely confirm that, this way nothing is too big. Take it step by step, think lang term. Anything else won't work and is basically just the desperate need for a shortcut that doesn't exist. You will never ever go from 20% body fat to a Sixpack in 6 weeks or even 20 weeks. And if you try you'll stop after 2 weeks. If you do it like he said, in incremental tiny changes. You will look back 6 months from now and be on a good way to health. Sixpack... well maybe another 6 months ;)

100% agree with you! People always over complicate training and rush it.

This needs to be blasted inside gyms and stuff. Almost no one’s this real. This is 10/10 best advice for working out.

How seemingly easy this advice is but how much I and a lot of people needed it. Just that reminder and reassurance of someone who genuinely wants to help other people

This is actually relieving

This works for some people but i found it good to spend lots of time at the gym in the beginning to get used to everything and every machine and get comfortable

I’ve been a trainer for 10+ years. This is the best advice I’ve ever heard. 🤘

I know. Buddy of mine made it so complicated and with all the supplements and training programs. It was literally all he talked about, and every meal he had had something to do with his training. Checked all the nutrition facts and weighted how much to eat and stuff. It almost put me off training but then I stopped to listen to him, I just wrote down simple one week/4 or 5 days weight lifting program, ate maybe little more protein, like eggs than before and my gains was much more in two years than his was. I respect dedication, but it wasn't like my life was suddenly only build my body. Anyway good for him I can see he did enjoyed it a lot.

As someone who's been into working out and doing all kinds of sports for years. This is one of the best advices for total beginners i've ever seen. Especially if you lived an "unhealthy" lifestyle before.

I've been a personal trainer for 33yrs and this is spot on advice. Forget the gurus, they will come and go however the real shit still remains.

Excellent advice...this is the hardest part of getting into fitness and gym work. The beginners process...getting the habit and routine of going to the gym.

Yes, yes, yes!!!! This message should be a staple for beginners starting out !!!

Best workout advice I ever heard. One step at a time. The biggest gains come through the smallest energies.

At this time, this guy was literally the fittest man on earth😂. We should probably listen to him.