Hello, I’m Nelson Vergel, and I'm here to talk to you about a therapy that has more than 15 to 20 benefits, surpassing almost any other therapy in the world. Unfortunately, we can’t get it in a pill, but it is available to everyone, even though many people don’t actually engage in it. This therapy can help decrease body fat, increase muscle mass, boost energy levels, enhance bone density, lower cholesterol, improve blood sugar levels, uplift mood, and much more.
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This therapy is exercise. Unfortunately, most people in the United States are not exercising. Exercise not only helps you look and feel good but also plays a critical role in healthy aging, helping to prevent frailty and many age-related issues. Let’s discuss different types of exercise.
The first type is cardiovascular or aerobic exercise. "Aerobic" means "oxygen," and these exercises bring more oxygen into your bloodstream by raising your heart rate. Examples include activities like dancing, brisk walking, running, and jogging. If you're new to exercise, start with something simple like a daily 20- to 30-minute walk around your neighborhood or walking your dog more often. If you’re more experienced, consider low-impact machines like an elliptical trainer at the gym. Aim for 30 to 40 minutes of exercise three to four times a week, ensuring that you're sweating, burning calories, and boosting your metabolism.
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Next is progressive resistance or weight training. This involves lifting weights, whether it's your body weight (like in push-ups), free weights, or resistance bands. You can perform many of these exercises at home or at the gym. Some people prefer a structured gym environment, like I do. For those intimidated by gyms, I recommend preparing by resting, having a small pre-workout snack with complex carbs and protein, such as peanut butter with an apple, or a banana with nuts.
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Some people use energy boosters, but be cautious as they can raise blood pressure. I prefer coffee as a pre-workout stimulant. Once at the gym, focus on compound exercises targeting major muscle groups, like a bench press, which works the chest, shoulders, and arms all at once. Many like to warm up briefly on a treadmill or elliptical for five to ten minutes. In my opinion, it's best to do cardio after weight training to maximize energy for lifting.
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To gain muscle, set weights to a level that allows for about 8 to 12 reps, reaching what’s called "momentary muscular failure" by the last rep. This means you should barely be able to complete the final rep, as muscle growth mainly occurs in those last few challenging reps. Typically, three sets per body part, three to four times weekly, is effective. Always warm up lightly before your heavy sets, and remember that "heavy" is relative—whether it's 10 pounds or 100 pounds, it’s about what brings you to that muscular failure.
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If you don’t have access to a gym, you can do exercises like crunches, push-ups, or squats at home. But form is crucial, so be sure to use the full range of motion in each exercise. Exercise should be like a form of meditation, where your focus is entirely on the movement. Visualize the muscle contracting, and go through each motion with intent.
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Safety is essential. Many people start training intensely and then injure themselves. Begin conservatively with lighter weights until you’re comfortable. Poor form leads to injury, so focus on maintaining a stable position with shoulder blades drawn back, even while sitting or standing, and keep good posture.
Overtraining is also a concern. It can make you feel fatigued and even impact your immune system negatively, lowering testosterone and raising cortisol. Three to four one-hour sessions per week are usually sufficient. If you feel overly tired after a workout, you may be overtraining.
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As I mentioned, have a pre-workout snack, and within 20 minutes post-workout, eat something to replenish nutrients. A tuna sandwich, chicken salad, or even a protein shake works well. If you tolerate dairy, whey protein can be an option.
You can find more detailed information in my books Built to Survive, Testosterone:A Man's Guide, and Shortcut to Shape, or on my website, NelsonVergel.com. Stay tuned for more videos where I’ll provide advice on nutrition, supplements, and exercise. Thank you for joining me, and I’ll see you in the next one!
Some of you know that I prefer cables due to my low back and right hand issues.
Here are a few good cable exercises (short GIF included)
Instructions. Preparation. Grasp cable bar with shoulder width or slightly narrower overhand grip. Stand close to pulley. Execution. Pull bar to neck with elbows ...
Cable Kneeling Crunch - ExRx.net
Instructions. Preparation. Kneel below high pulley. Grasp cable rope attachment with both hands. Place wrists against head. Position hips back and flex hips, ...
Cable Shoulder Press - ExRx.net
Instructions. Preparation. Sit on seat and grasp stirrups from low to medium low position from each side. Position stirrups to each side of shoulders with elbows ...
Cable Lateral Raise - ExRx.net
Instructions. Preparation. With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand. Stand upright. Execution. With elbows ...
Cable Straight Back Seated Row - ExRx.net
Instructions. Preparation. Sit slightly forward on bench with feet on foot bar or vertical platform. Grasp close grip cable attachment. Straighten torso upright and ...
Cable Reverse Fly - ExRx.net
Instructions. Preparation. Stand facing twin pulley cables positioned close together and approximately shoulder height. Grasp stirrup cable attachment in each ...
Cable Side Bend - ExRx.net
Instructions. Preparation. With side to low pulley, grasp stirrup attachment with near arm. Stand with arm straight. Execution. Pull stirrup by bending sideways ...
Cable Lying Row - ExRx.net
Instructions. Preparation. Straddle head of bench and grasp stirrups on two high pulley cables. Lie on bench with stirrups in each hand and arms extended ...
Cable One Arm Lateral Raise - ExRx.net
Instructions. Preparation. Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available. Execution.
Cable Lying Fly - ExRx.net
Instructions. Preparation. Grasp two opposing low pulley stirrup attachments. Lie supine on bench, in middle and perpendicular to both pulleys. Slightly bend ...
Cable Standing Fly - ExRx.net
Instructions. Preparation. Grasp two opposing high pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees.
Cable Seated Row - ExRx.net
Instructions. Preparation. Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning ...
Cable Twist - ExRx.ne
Grasp stirrup from shoulder height cable pulley with both hands. Step and turn lower body away from pulley until near arm is horizontal and straight. Position feet ...
Cable Hip Abduction - ExRx.net
Instructions. Preparation. Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from stack and grasp ballet bar. Stand on ...
Cable Standing Chest Press - ExRx.net
Instructions. Preparation. Stand between two shoulder height pulleys, facing away from cable columns. Grasp cable stirrups from each side. Position stirrups to ...
Cable Shrug - ExRx.net
Stand facing low pulley and grasp cable bar with shoulder width or slightly wider overhand grip. Stand close to pulley. Execution. With arms straight, elevate ...
Cable Pushdown - ExRx.net
Instructions. Preparation. Face high pulley and grasp cable attachment with narrow overhand grip. Position elbows to side. Execution. Extend arms down. Return ...
Cable Standing Shoulder External Rotation - ExRx.net
Instructions. Preparation. Stand with side to elbow height cable pulley. Grasp stirrup attachment with far arm. Position elbow against side and forearm across ...
Cable Seated Fly - ExRx.net
Instructions. Preparation. Sit on seat and grasp stirrups to each side. Slightly bend elbows and internally rotate shoulders so elbows are back. Execution.
Cable Seated Shoulder Internal Rotation - ExRx.net
Instructions. Preparation. Sit with side to low pulley. Grasp cable stirrup with near arm. Position elbow against side with elbow bent approximately 90°. Execution.
Cable Squat - ExRx.net
Stand with feet shoulder width or slightly wider on platform between very low and close pulley cables. Squat down with knees slightly beyond foot and shoulder ...
Cable Supine Curl - ExRx.net
Exercise prescription
Instructions. Preparation. Sit on floor with feet or heels against pulley machine. Grasp low pulley cable bar with shoulder width underhand grip. Lie back on floor ...
Cable Step-up - ExRx.net
Instructions. Preparation. Stand behind elevated platform and low and close pulley cables to sides. Grasp stirrups at each side of platform. Stand upright with ...
Cable Hammer Curl - ExRx.net
Instructions. Preparation. Grasp cable rope with palms facing inward. Stand upright with arms straight down to sides. Execution. With elbows to side, raise rope ...
Cable One Arm Front Raise - ExRx.net
Instructions. Preparation. Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent. Execution.
Cable Lying Triceps Extension - ExRx.net
Instructions. Preparation. Lie on bench and grasp bar with narrow overhand grip. With arms extended, position bar over forehead. Execution. Lower bar by ...
Cable Preacher Curl - ExRx.net
Instructions. Preparation. Sit on preacher bench placing back of arms on pad. Grasp cable bar with shoulder width underhand grip. Execution. Raise
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