Thanks to Delta Trainer for sponsoring this video! Use this link to get a 14-day free trial and membership for $59/month instead of $100/month:

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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** 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 **


  • Not Just JET

    Posted July 14, 2021 4:30 pm

    HOLD UP! what exactly are "BW Single leg deadlift" ???

  • lolaslovesterl

    Posted July 14, 2021 4:30 pm

    Pyramids dont have pillars, lol

  • pennyisaround

    Posted July 14, 2021 4:30 pm

    Can you tell us more about stretching & muscle spasms?
    Take care, doc!

  • Melanie Oosterman

    Posted July 14, 2021 4:30 pm

    My motivation changes everyday, that’s why I stick to consistency 👌

  • Allyson Martin

    Posted July 14, 2021 4:30 pm

    As a personal trainer I agree with this video 100%

  • Vanessa West

    Posted July 14, 2021 4:30 pm

    As an athletic trainer, I love this video. So great!!!!

  • Chris L

    Posted July 14, 2021 4:30 pm

    Unless you've been specifically told by a physical therapist to stretch, you probably don't need to at all. Just do your reps with the full range of motion and you should be fine. It's probably not the worst thing in the world to stretch anyways, as long as they're active stretches using the body's own muscles to increase their own range of motion rather than using outside forces to do it.

  • Jacob Fullar

    Posted July 14, 2021 4:30 pm

    This was uploaded the day after tomorrow? I'm writing this on the eleventh…

  • Maximus K

    Posted July 14, 2021 4:30 pm

    can doctor mike do a co.lab with brian shaw – USA world strongest man – do his workouts and the more difficult task … eat his diet 10,000 cal 😀

  • cquick 3

    Posted July 14, 2021 4:30 pm

    Jesus Saves Love God ✝️

  • Aaron Berg

    Posted July 14, 2021 4:30 pm

    Bro. This app would be great if it didnt coat me 1/4 of my weekly income

  • Emily Whittaker

    Posted July 14, 2021 4:30 pm

    Yes yes yes! I have been a personal trainer and fitness instructor for about 12 years and all of this is great advice. Especially about honoring recovery and not killing yourself in your first session. My goal as a trainer is to make you feel like you got outside your comfort zone, worked hard and left feeling confident and successful. I absolutely do not want you throwing up or in so much pain the next day you can’t function. Not only will it decrease the chances you will keep coming back it isn’t productive, safe or healthy. Also, make sure your trainer listens to you about your injuries, pains and limitations. If they ignore what you tell them and have you “push through” find a new trainer.

  • Jj Amaro

    Posted July 14, 2021 4:30 pm

    do more of theses pleaseeeee

  • Mavis Chadwick

    Posted July 14, 2021 4:30 pm

    All thanks to Dr Alaho Olu on YouTube who finally cured me from Herpes Simplex Virus (HSV)

  • Tim Mauntler

    Posted July 14, 2021 4:30 pm

    Insomnia ruins just about all of this… I sleep in 2-3 hr bursts, twice a day. Sleep deprivation ruins recovery and healing but it also ruins your decision making ability, leading to bad choices in food and habits.
    I really do try btw lol I tell my wife to buy healthy stuff but shes breast feeding so i cant expect too much lmao Self control is so much harder without sleep.

    Edit to say that the one thing I do very well is consistency in working out- Thanks Army.

  • Omar Barreto

    Posted July 14, 2021 4:30 pm

    min 8:00 it actually happen to me, i went for runand i runed more and faster than i usually do, and then i went to the gym and i did heavy squats, i was felling amaizing that day… but the next morning i had this pain in my lower back and my leg, my muscles were still tense and putting preasure on the sciatic nerve, so i ended up whit 2 weeks of physiotherapy.

    Just dont push yourself too much or you will end up whit a long pause

  • Regina wambui Ndumbi

    Posted July 14, 2021 4:30 pm

    Very well but not really good

  • James H

    Posted July 14, 2021 4:30 pm


  • Ian yael caballero moreno

    Posted July 14, 2021 4:30 pm

    Definitivamente ser saludable suena a algo caro..

  • River Song

    Posted July 14, 2021 4:30 pm

    60 dollars is more than a gym membership itself?

  • Lindsey Murphy

    Posted July 14, 2021 4:30 pm

    Is it really necessary to walk 10000 steps a day or is 6000 to 8000 steps a day good

  • Hikaru Hoshina

    Posted July 14, 2021 4:30 pm

    59$ a month? wtf

  • 57thorns

    Posted July 14, 2021 4:30 pm

    Running, walking in the woods, climbing trees… 🙂

  • Brittney Barnett

    Posted July 14, 2021 4:30 pm

    After taking a break from YouTube I'm finally back in the comments

  • thor498

    Posted July 14, 2021 4:30 pm

    Form is not that relevant. Intensity progression to fast is what causes weightlifting injuries

  • Mike Banner

    Posted July 14, 2021 4:30 pm

    Great content

  • Diana 22

    Posted July 14, 2021 4:30 pm

    I will never get over how hot this doctor is 🥵😂

  • Home Café

    Posted July 14, 2021 4:30 pm

    And that's why I went to the nutritionist 😊

  • Steaming Burrito Productions

    Posted July 14, 2021 4:30 pm

    Post covid I moved from Cape Cod to Colorado. The altitude killed me for a while. But my marrow came through and ow I feel normal again. But to help be more active I just walk like a mile a day

  • Surface Area

    Posted July 14, 2021 4:30 pm

    Remember it's BMI not weight 😌

    Also I'm literally always working out and I compete in national sports competitions and I had this one kid who just does pushups and plays basketball tell me that u shouldn't warm up before u stretch, the dumbass things warming up and stretching are the same thing I'm like 🙃

  • Nicholas Woods

    Posted July 14, 2021 4:30 pm

    Dude could get any lady he wants

  • Amber Wright

    Posted July 14, 2021 4:30 pm

    Great tips! I have tried to work out and lose weight for years off and on. Nothing ever worked. This time around i started with changing my eating habits. I cut out processed sugar and gluten. Once i got into that routine, i started adding in workouts. This is the longest i have kept it up and i am down almost 20 pounds. I always tried too much all at once, and always ended up overwhelmed and quit. I am also making sure i see my dr regularly. Im excited to continue down this journey.

  • EstaWorks-3D

    Posted July 14, 2021 4:30 pm

    03:36 how about when you don't enjoy the process? when you hate every single bit of it.
    having to get ready to leave the house.
    travelling over there.
    dealing with the other people there.
    doing the workout.
    having to travel back home again.
    extra shower because you nasty.
    3-4 hours of your day completely gone.

    how do you loose weight then?

  • Elle Hart

    Posted July 14, 2021 4:30 pm

    This has been very helpful. Thanks DM!

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