Bioneer, I am not a native english speaker and sometimes is really hard for me to get the medical, physical and biology concepts you explain in your videos. The problem is I am more used to US English. Can you put subtitles in your videos please? I would really appreciate it! Sending you a big hug from Costa Rica, pura vida!
@@johnnyblack612 you can get auto-generated subtitles by clicking the icon with "CC" in it, next to the parameters icon, that display at the top or bottom of the video when you click on the video
Adam, is there any chance you can make a video about how Hercules would train today? And/or incorporating the 12 labor’s of Hercules as a framework? Thanks mate! Would love to see this
59 years old. The last 4 years I have hardly moved my body and have eaten too much. I am 35lbs over my comfortable weight and completely out of condition. Bioneer’s videos have inspired me and today I got off my arse and started some slow and gentle movements and squats. It’s a start. I was flexible, lean and strong before and I have just started my journey to regain that state. If I can do it, you can too.
keep at it! looking at my granda who is 60 it has completely changed my views on what old age is, he barely looks in his 40s and all he really does is eat healthy and get regular excersise. i look forward to being the ‘young’ 60 year old even though i’m only 19, don’t worry though i’m not taking anything for granted in my young age and i’m trying to make the most of it:)
Definitely having a gymnastics base, then adding weights while following this advice is the way to go. If you’re young train like nightwing, if you’re older train like Batman
I'm 63, last four years sedentary. Seventh week into rebuilding. First five weeks OK but the sixth week started having tendon issues and had to stop. Back at it again from scratch and at a slower pace. Never too old? We shall see. So far the process is unpleasant and extremely challenging. Thanks for the info. Love your vids.
Keep at it but remain intelligent in your training. I am 61( for a few more weeks ) and have been training for decades. It will make a difference. Finding ways to "exercise" that you enjoy definitely helps! Adam addressed this recently. Take care.
Hi I'm 52 . Started last year . Got lots of injuries , focused on simple strength and stretching for whole body . Slow and steady definitely wins tge race , takes months to build up ligament stretch and strength. The 10 percent rule is too much for us guys more like 1 to 5 percent :)
I'm 43 and in the best shape of my life because of your channel. I can now do things I could only dream of 10 years ago when I THOUGHT I was in good shape. Yeah back then I could bench and squat a ton, but I was shit shape.... Imbalance issues, injuries, boredom, and so on... I came upon your channel and started utilizing various methods of training. The one thing that has helped a ton is integrating gymnastic workouts and also outside park ones. Thanks again for this channel and much respect!
I'm 55 and training better than ever. The most detrimental thing for me so far is recovery time. Shocking how fast recovery time is elongating itself! But, just like every other stage of training, adaptation is the key. Never stop learning because your body demands change!
I'm in my late 20's, and a lot of my peers are starting to notice their bodies getting weaker and less reliable. However, I was never very athletic growing up, so I've only been getting stronger and more capable as I get older
@@WozWozEre Wrong, it took down my uncontrolled blood pressure immediately and helped in many other ways I did not expect. Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data: Fribrosis/scarring is reversed. Reflexes and short term memory are increased. The hunger hormone ghrelin lowers with extended fasting and rises from dieting. Thymus is regenerated, which suppresses aging and renews the immune system. Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system. Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic. Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque. Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods. Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body. Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy! Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus. Fasting is beneficial for all infections but especially for viral infections: ua-cam.com/video/hriuvUjOTM0/v-deo.html Is fasting just the same as caloric restriction? No! Dieting increases the hunger hormone ghrelin while fasting decreases it and has many other health benefits! ua-cam.com/video/sVl-nilhWLc/v-deo.html What breaks a fast? ua-cam.com/video/7aRLsCpxy3o/v-deo.html When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state. Does fasting lower testosterone? No, it raises it and builds muscle! ua-cam.com/video/fJUDucBWv4s/v-deo.html Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS. Fasts from 36-96 h actually INCREASE metabolic rate! ua-cam.com/video/BeC_gIR2Z14/v-deo.html The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again! Does the body preferentially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! ua-cam.com/video/Nf1jwMbvNxw/v-deo.html Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses. Fasting can make you gain muscle faster: ua-cam.com/video/5RM8GRzsIIg/v-deo.html Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more. It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention! Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections. After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system. When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging. Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers. In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting. Autophagy induced by fasting even helps hair regrow. Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period. Fasting reverses metabolic syndrome, which is tightly correlated to Chronic Fatiguque Syndrome, high blood pressurecancer and many other chronic diseases. Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks. Fasting also increases telomere length, negating some of the effects of aging at a cellular level. Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly. Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice. Resources: pubmed.ncbi.nlm.nih.gov/7714088/ pubmed.ncbi.nlm.nih.gov/6859089/ www.ncbi.nlm.nih.gov/pubmed/23876457 repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations www.cell.com/cell/fulltext/S0092-8674(19)30849-9 www.ncbi.nlm.nih.gov/pubmed/25686106 www.ncbi.nlm.nih.gov/pubmed/24905167 www.ncbi.nlm.nih.gov/pubmed/10859646 www.sciencedirect.com/science/article/pii/S0005272806000223 www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/ www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7 www.ncbi.nlm.nih.gov/gene/25712 www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/ www.ncbi.nlm.nih.gov/pubmed/10232622 academic.oup.com/ajcn/article/81/1/69/4607679 www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/ www.sciencedirect.com/science/article/pii/S1931312809002832 www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/ www.nejm.org/doi/full/10.1056/NEJMc2001176 pubmed.ncbi.nlm.nih.gov/23408502/ pubmed.ncbi.nlm.nih.gov/27569118/ pubmed.ncbi.nlm.nih.gov/21410865/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/ www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext pubmed.ncbi.nlm.nih.gov/20921964/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/ faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10 www.biorxiv.org/node/93305.full pubmed.ncbi.nlm.nih.gov/25909219/ www.nejm.org/doi/full/10.1056/NEJMoa012908 pubmed.ncbi.nlm.nih.gov/15522942/ clinical.diabetesjournals.org/content/36/3/217 europepmc.org/article/MED/22402737?javascript_support=no onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/ www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart holistickenko.com/vitamin-d-kidney-liver-disease/ pubmed.ncbi.nlm.nih.gov/20102774/ n.neurology.org/content/88/16_Supplement/P3.090 www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits pubmed.ncbi.nlm.nih.gov/23707514/ pubmed.ncbi.nlm.nih.gov/31877297/ This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed! My channel which will always contain an updated list of fasting benefits on the community tab. I also have playlists on fasting and health and wellness and make a little commentary on health and fitness as well.
Your recent content has helped me a lot. I’m turning 36 next week and I’ve been in the worst shape of my life. Sometimes it’s easy to just give up and think being healthy and/or in shape is not for you anymore.
You only have to push yourself about 40% intensity, 4 warm up sets and 4 working sets AND ONLY a few exercises to pick up momentum and the benefits. You can probably just squat body weight, swing a kettle bell, hang, and do pushups, or something.
I'll be 44 this year and started getting back into shape at 35. Most people would consider me super fit at this point. So many new possibilities have opened up to me now that I'm physically capable such as mountain biking, rock climbing, skateboarding and a host of other things I thought I was too old to do 20 years ago. Eat clean and train hard and you can't help but see results.
I think you would get a lot out of the channel Hybrid Callisthenics. Fitness is a journey and we all start somewhere and doing anything, no matter how small, is better than doing nothing.
@@hempwick8203 100% agree I think what I really need is initiative and stop procrastinating. But not gonna lie, it is hard to start when you think you too far gone.
@@joshuacooper5881 thank you for commenting. It helps me know it is possible if I put in the effort. I’m happy you’re getting the rewards for your hard work.
Just have to say: I have followed "Protean Performance" since the start of 2022. Feel better at 30 then I ever did at 20. Great work, Adam. Amazing program!
Recently turned 40 and have the best physique I've ever had...started putting bulking powder in my smoothies because I just realized my weight is the lowest it's been since I was teenager. Was starting to get joint pain that lasted a few years, but Gymnastic Bodies made the rotator cuff pain go away, and after a few weeks of dumbbell wrist extensions, no more wrist pain. So crucial to take care of your joints...but you just have to do the right exercises. Now I've been doing SuperFunctional 2.0, and it's amazing! Perfect program for me. Only needs more stretching and beating the crap out of punching bags.
Great video Adam. I'm 50 and have been following your SF Training 2.0 programme for several months now, I've seen great improvements in strength, skills, flexibility and mobility in that time. Who'd have thought I'd be climbing ropes in an L-sit at this age? So, I can vouch for your programme as working, no matter what age you start as it's progressive and possibly the most fun I've had training in my life! Keep up the great work :)
Soon to be 75- you saner approach to realistically doable work for realistic progress and "maintenance" yields an persistent attitude of "resistance training enthusiast" . works better than most anything else one of the first forward looking videos in a long time of otherwise being ignored for 'too old for my more profitable impressionable demographic' and " bigger arms for older guys" stuff is also not hitting the right markers for the challenges of aging when discussing "working out' with assorted folks , older usually, and since they , like all the younger slightly more stupid ones, have their phones "at hand'- I tell them to look up / subscribe your channel - right now- along with Red Delta Project- just good solid info, no hype, no posing TY
It's amazing how much we explore these concepts today, but the knowledge was always common sense and told to use through simple sayings. For example, "use it or lose it", "early to bed early to rise...", Etc ...
I'm enjoying being the healthiest, strongest, most fit I have ever been at 68. Why is that important. I nearly died at 62. Whisked to a hospital with an angina attack, I recovered, and the ER doctor told me, "The Universe has given you a second chance. What are you going to do about it?" Well...I took action, and over the next five years, with many bobbles along the way, I dropped my weight from about 260 lbs (about 118 kgs) to 160 lbs (almost 73 kgs). In 2021, I entered a Body Transformation Challenge and won a gold medal provincially, and a silver medal nationally. Prior to that? Nothing...no phys. ed training...no athletic skills or even interest. Why write you? Your philosophy of training has ignited new fires of fitness passion...total fitness...functional fitness. I am training like...Alfred. To get to Bruce Wayne, you have to go through...me! I'm adapting your exercises for my own aging and relatively athletically untrained physique...and having a ball! It's been great to be here...and train like...a super-hero's butler. "Oh, is my grip hurting you? Think how much it will hurt if I start...trying!"
Thank you Bioneer. This got me off my a**. The beginning of this video is the most depressing thing I have ever experienced. Actually, after having watched the whole video, the whole darn thing is totally depressing. Educational as always. Thank you Bioneer.
You seem to always come out with just the right video at just the right time. For three years I've been into mostly strength training, trying to get bigger, yadda yadda. But now, I see less value in that and have shifted more towards the strength endurance that you've mentioned before, and it is SO MUCH BETTER. And then this video, I just recently joined a HEMA gym, and I can confirm that endurance, cardio, and mobility are WAAAAYYY more useful than just being strong
Turned 45 yesterday, most people think I am 30. You have to fight age, eat right, gym, everyday, read everyday. Alot of friends smoke booze, sit in front of TV all day. Alot of them already have serious health problems. I have 20 year olds I employ I run circles around them. You can't stop you have to keep pushing.
I'm in my early 30s and I used to chase nothing but strength and some skills but 2020 caught me a lot to change my priorities so I still focus on strength but I also focus on longevity and resilience so I'm going to enjoy a video regarding longevity. Thanks Adam!
@@hekkrjs2698 well idk what he did but i do know how to change it it’s even in the video the atg(athletic truth group) they focus on longevity and bullet proofing i can attest that if it weren’t for atg i’d be even more depressed right now having no hope for my knees and my body in general but today despite still having weak knees but i rarely am in pain i can fully squat down and squat pain free which wasn’t possible back then for me and also to add even more i suggested atg to a random person on the internet who had knee pain i told him about atg and he thanked me for helping him before he was complaining about knee pain afterwards he was running and i say this bc i don’t want you to think that atg is trying to brand exercises to make money bc someone with a degree a physical therapist said that so just keep my experience in mind
The amount of metal I have in me is crazy, I can tell you when I don't move it sucksssss, blood flow and oxygen heals, I had to make all my nerves and movements reconnect inside me somehow it worked threw misery and meditation I never quit. Don't give up on yourself. Off to the treadmill
I lifted weights in my teenage years. I've picked it up again in my mid 40's. The differences I've noticed are: - I have way more grip strength than I did - I need more recovery time between sets and workout sessions (for the same muscle group) - I can't work out for as long as I could - I find it easier to pack on size than I did Apart from that I can't say I've noticed any real differences.
Kudos to Tony C. I'm 68 and began training at age 15. Never had coaches or trainers. Tried what seemed like a variety of things. Wish I knew at age 20 what I know now, or even to know it 20 years ago. I've always been slower and lack the reflexes of most guys but later I found in various things I could beat those guys because I trained and they didn't. Further I look at where I am and where I've been and think I should have been able to achieve much more and even to be much more right now BUT now when I look at my friends and contemporaries, I find they see me as the one who is strong, fit, and healthy.
Great work. I was really skinny and a wimpy looking as a kid and into my very early 20s. I was being made fun of for being small as a kid and looking like a baby. My body didn't really catch up to my age until my early 20s, was a late bloomer. I am near 50 and I really look like I'm in my 30s as I still have a thick head of black hair with very little gray hair. Some of it is good genetics, but I've also been on a regular exercise program since my early 20s and never made any excuses to take days off. People who used make fun of me today are fat, balding, and look old. Today, I still wear the same pant size as when I was in my 20s (size 30) but with a bigger and stronger physique.
I love watching your vids but have a request. Any chance you can get a buddy or volunteer who is an absolute beginner, I mean someone who can't do a push-up or pull-up, someone who can't touch his/her toes etc, and maybe do a workout vid with them? Why do I ask? As a beginner/novice it would be nice to see someone like myself struggling with workouts and getting better over time rather than watching already fit people become...more fit? Just a thought.
That's who we work mostly with here at 1st4Fitness. People who don't like gyms for one reason or another or are an absolute beginner. We would be willing to work with Adam on this. Fully understand where you are coming from
simply put the most introspective and well produced fitness channel on UA-cam! as a medical student, I really appreciate your consideration of evidence and all aspects of fitness, beyond what we see in just bodybuilding
I would love to see a video on “scheduling Batman.” How could he fit in all his training, crime fighting, recovery, research AND the very intense job of running a multi-billion dollar company without some kind of time machine 😅 I think he would need a periodised program, including blocks of intense training and sleep extension (like you mentioned previously), a “peak” block where he takes a holiday from Wayne industries and just tries to maintain his strength while patrolling every night, then a recovery block to make sure he can keep it up for the long haul.
DC released something about this. It went into his nutrition, how often he sleeps and for how long and how he trains. It is kinda cool, but obviously unsustainable and a real person would die trying to do it. Some UA-camrs have videos about it. I found it by searching for Batman's nutrition because I was curious as to what he would eat at the time. Can't remember the video that also went into how he trains
I'm 65 and train something everyday! Weights,cardio, martial arts and weighted calisthenics! I will pick one for my daily workout. I plan this out at the beginning of the week. But I must say the most important thing for me was the work of Dr. John Sarno. This is for those with chronic conditions! The mind/body connection!
I’ve done that very same trick with the medicine ball, twice in fact. Both times were directly in view of pretty girls. A sore jaw and a bruised ego, really let’s you know you’re alive. 🤙🏼
I am 49. Just getting out a very long illness, lasting years. Did weight lifting a few times each year but inflammation from the disease made it impossible to lift for 2 months straight. Until I found digestive enzymes, and broths. Now inflammation in gone. Past 3 weeks I slowly started doing bodyweight exercises. Got some excellent supplements in butea superba and black ginger. Diversify your diet. Now I am improving a lot each week. I never managed to do 10 pull-ups per set in the past....until this morning. I did 2 sets of 10 before going to work. Disbelief! Hope to start working out with a plan starting September. Now I am focusing on gaining energy and stamina gradually. I do various stretches too each day. And anabolic sprints one or twice a week. Need to start hill climbing again, and riding a bike.
I was hoping one day Keegan would get some recognition for his work. His insights are criminally underrated and should be in textbooks. Also his Hardware vs Software analogy is superb
At 62 I find recovery a lot slower and Nanna knap everyday. Training only 4 to 5 times a week for 1 to 2hrs rather than 3 to 4hrs 6 days a week. Acceptance of limitations that come with aging will help prevent new additional injuries that you will have to work around. Diet and good nutrition cannot be stressed enough. Great vid-)
Doing more whole body movement such as yoga or Tai Chi also help keep fascia and joints more mobile. I find I need more mobility routines as I get older (almost 50). Plus chiropractic work also keeps the body and nervous system in better balance.
Why were you training 3 to 4 hrs at all st any point of your life? Do you really think that shit is normal? No it's not, most peoples routines last around a hour and a half at best. You're not supposed to train endlessly for 4 hours a day at any point in your life if you're not some sort of a pro athlete, and most of them are on steroids and peds too just to deal with the fatigue. No wonder you'd get tired if that used to be your routine.
@@Kaledrone I did it for decades drug free and no problem because I was young.who says what I'm supposed to do or not only me and even now I still have a killer physical condition so all good-)
I am in my 50s and I started sprinting up stairs last year. I do first 5 days a week and I feel great after... but it aint easy. I have also resumed running. I will exercise until I can`t. Thank you for your videos that introduce new exercises but also ones I forgot about-like the bear walk etc.
Training while older Set realistic goals Warm up and warm up some more.. Do not do the no pain no gain attitude you will just be side lined for too long. Live your life like you are in physio and build from there and be thankful you have a body and are able to do this each day.
There is allways some pain. Little pain now to evade greater in future. But this only applied to muscle pain, not joint pain and every acute pain while exersice is big stop sign. Especially older ones forgot what normal DOMS are.
Such a great video and it's very much appreciated from the older crowd. I share these with others and there's always something for everyone. The messages are deep and resonate well, as well as inspire and motivate people of all ages. Thanks for all the hard but fun work. Have a great evening.
I need to be more deliberate about training gymnastics. I currently lift weights and do martial arts, but I really want to learn new body control skills now so I can continue to practice them and maintain them in old age
34 year olds - started gymnastics as a new exercise routine. Minimum once a week. I definitely and trying to keep fit for my future. I know people my age who can't tie their shoes with out running out of breath
I’m 38 and I’ve only this year really started in earnest to train. I want to reduce injury chances, get more flexibility and strength too. I’m ridiculously inflexible though and it makes everything difficult, feels like I’m always suffering some minor injury or pain.
Great vid Adam. I'm in my mid 30's but in the best shape of my life. If you just stay consistent with your training, you can be a badass well into old age.
I think looots of it is also about the attitude you have. If you are confident, you are biologically young, you can do it, you can use placebo, attraction (“everything is vibration“) and epigenetics to your advantage.
Just an idea for some future Batman related content. I think it would be sick if you did an entire Bat family inspired set of videos. You have already done a lot with Batman and Nightwing. You could also do Tim Drake and talk about his skills with technology, detective work, and his martial arts skills with the bo staff. Then for Red Hood you could do like an army tactical training type workout, and train at a shooting range or something unless you don't like guns. And then maybe for Damian Wayne you could practice throwing, throwing stars and practicing with a katana. Just a couple of ideas
This is you from the future in 3 years. 32 year old you says : why didn't u try to train like Batman? I could already be feeling healthy instead of old and tired 😂
A lot of what we call aging is really just the product of our modern lifestyle. Hunter gatherers often live long lives if they make it past their childhood/child-bearing/warrior years. They remain active and healthy into old age, and then their health goes downhill quickly before they die. Going downhill slowly over the decades is not inevitable. I plan to be doing pull ups when I'm 80.
Because only the strongest survived, the mortality rate was insane compared to today, also you needed to be lucky to live long, no antibiotics and surgery
@@koffing2073 Low life expantancy among hunter gatherers is due almost entirely to infant mortality. It's not due high rates of disease associated with aging in modern societies. Adjusting for infant mortality, hunter gatherer life expectancy is en par with our own, despite no access to modern health care, sanitation, etc.
@@ienjoyapples Yeah but because they had superior genes since the weakest didn't survived the harsh conditions. Also a much healthier lifestyle and diet.
It means that higher rep work with challenging weights, or with bodyweight exercises, is important. It not only helps tendons but also gives some cardiovascular benefits. Always chasing 1RM on big 3 is not a wise thing in bigger picture of fitness.
0:57 Hold on there! Humans still have to do lifelong learning and teaching with our peers, elders and children, and that has a powerful impact on the survival of our kin, and therefore on our genetics and evolution!
This is a great and very insightful video. It makes me contemplate on so many new levels than before. Thanks for this grand epiphany from this intellectually insightful video :)
Dear Adam, once again thanks for a great videos, you are of great help. Got rid of 20kg in a year thanks to you, 97kg now, still some work but feeling a all lot better. Also i tried something today, i exercise while synchronizing the breathing in the Wim Hof breathing technique, I was wondering if you could check out this Wim Hof and although James Nestor concerning nasal breathing to give some feedback on what you think of it. In anyway a big thank you from the French side of Mont Blanc.
I'm 45 and probably the strongest I have ever been, weight training wise. But fitness and flexibility not great, looking at options to train myself differently. Body weight training etc. Certainly learnt a lot from this video.
0:56 Regarding natural selection: Staying in good shape when you get older and have passed past the point where you can procreate and transmit your genes can still be beneficial for the future evolution of the species and will impact natural selection. Stay in good shape after getting old means you are still capable to take care of your children or grand children, feeding them, protecting them, teaching them, and by doing so, you increase they opportunities to procreate and pass on their genes, and so your genes as well. Simple natural selection at work here.
Yup, the evolutionary shadow as described leaves out the grandmother/grandparent theory around personal reproductive decline in that there are benefits in helping our children care for their kids and our wider community to help our genes survive.
I thought it was dinopenia, rather than dynapenia... I looked that up and got an encyclopedia of dinosaurs.
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I think it is possible to continue to improve, to learn and get muscle as we get aged, but we are not equal regarding our remaining potential and we don't start from the same level. Some of us became more fragile and get injured easier (me) than others, even at 40 years old. If we have trained systematically when we were younger we have a capital that will help us when the curve of progression gets flat or decrease. The quality and consistency of our previous physical experience is essential, as well as our genetic predispositions.
Imo Feder's longevity, at least one of the reasons was, he selected his tournaments, didnt play all of the tournaments available(like he normally did) , rested well & managed himself well regarding resting & recovery. & im specifically refering to his last 2-3 years.
The first 1,000 people to use the link will get a 1 month free trial of Skillshare: skl.sh/thebioneer08221
Bioneer, I am not a native english speaker and sometimes is really hard for me to get the medical, physical and biology concepts you explain in your videos. The problem is I am more used to US English. Can you put subtitles in your videos please? I would really appreciate it! Sending you a big hug from Costa Rica, pura vida!
Yooooo Adam's winning bigtime congrats on that sponsor!!
@@johnnyblack612 you can get auto-generated subtitles by clicking the icon with "CC" in it, next to the parameters icon, that display at the top or bottom of the video when you click on the video
Adam, is there any chance you can make a video about how Hercules would train today? And/or incorporating the 12 labor’s of Hercules as a framework? Thanks mate! Would love to see this
Where's the super villain training?
It was an absolute pleasure having Liam and Adam in our gym for this video. And very thankful for Adam asking for me to take part too.
Good to see you in the comments , he should pin this .
when he starts to read comments
59 years old. The last 4 years I have hardly moved my body and have eaten too much. I am 35lbs over my comfortable weight and completely out of condition. Bioneer’s videos have inspired me and today I got off my arse and started some slow and gentle movements and squats. It’s a start. I was flexible, lean and strong before and I have just started my journey to regain that state. If I can do it, you can too.
keep at it! looking at my granda who is 60 it has completely changed my views on what old age is, he barely looks in his 40s and all he really does is eat healthy and get regular excersise. i look forward to being the ‘young’ 60 year old even though i’m only 19, don’t worry though i’m not taking anything for granted in my young age and i’m trying to make the most of it:)
How's the journey going?
You can get back what you have lost to a greater degree than you know. Keep at it, that's a good start. You got this!
You should post some videos. Would love to see your growth
whats up
Definitely having a gymnastics base, then adding weights while following this advice is the way to go. If you’re young train like nightwing, if you’re older train like Batman
🙏💯
Calisthenics and interacting with the world through hikes, bouldering, swimming and rowing when younger has helped me a lot as I go through aging.
If you're like me, train like Mr Burns
Yeah because you'll lose your agility as you get older anyway so bulking won't really have that much of an effect.
I am fatman
I'm 63, last four years sedentary. Seventh week into rebuilding. First five weeks OK but the sixth week started having tendon issues and had to stop. Back at it again from scratch and at a slower pace. Never too old? We shall see. So far the process is unpleasant and extremely challenging. Thanks for the info. Love your vids.
Keep at it but remain intelligent in your training. I am 61( for a few more weeks ) and have been training for decades. It will make a difference. Finding ways to "exercise" that you enjoy definitely helps! Adam addressed this recently.
Take care.
Keep updating us on your progress!
Slow and steady my friend!
I'm 60, so I get it. Tendons are the weak points
Hi I'm 52 . Started last year . Got lots of injuries , focused on simple strength and stretching for whole body .
Slow and steady definitely wins tge race , takes months to build up ligament stretch and strength. The 10 percent rule is too much for us guys more like 1 to 5 percent :)
I'm 43 and in the best shape of my life because of your channel. I can now do things I could only dream of 10 years ago when I THOUGHT I was in good shape. Yeah back then I could bench and squat a ton, but I was shit shape.... Imbalance issues, injuries, boredom, and so on... I came upon your channel and started utilizing various methods of training. The one thing that has helped a ton is integrating gymnastic workouts and also outside park ones. Thanks again for this channel and much respect!
So fun working on this with you brother! Great information, everyone get out there and be BATMAN!
...what if you're... more of a Spider-Man kind of guy?? 😅
@@Fearl3ss234 ahhh then you need parkour journeys 🧐😉
NO, good citizen, I'M Batman.
man you made me a better version of myself, thanks a lot for that, i will forever remember you
I'm 55 and training better than ever. The most detrimental thing for me so far is recovery time. Shocking how fast recovery time is elongating itself!
But, just like every other stage of training, adaptation is the key. Never stop learning because your body demands change!
I'm in my late 20's, and a lot of my peers are starting to notice their bodies getting weaker and less reliable. However, I was never very athletic growing up, so I've only been getting stronger and more capable as I get older
same for me at 33 :-D only my left knee is holding me back a little ...
fasting will also help in the long run
@@LTPottenger lol. Fasting is far from being proven to have any significant benefits. Ignore the fasting zealots and eat sensibly.
late 20's?...then I suggest they get to a doctor.....you are coming into your peak late 20's and early 30s
@@WozWozEre Wrong, it took down my uncontrolled blood pressure immediately and helped in many other ways I did not expect. Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data:
Fribrosis/scarring is reversed. Reflexes and short term memory are increased. The hunger hormone ghrelin lowers with extended fasting and rises from dieting.
Thymus is regenerated, which suppresses aging and renews the immune system.
Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system.
Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic.
Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque.
Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods.
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy!
Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus.
Fasting is beneficial for all infections but especially for viral infections:
ua-cam.com/video/hriuvUjOTM0/v-deo.html
Is fasting just the same as caloric restriction? No! Dieting increases the hunger hormone ghrelin while fasting decreases it and has many other health benefits! ua-cam.com/video/sVl-nilhWLc/v-deo.html
What breaks a fast? ua-cam.com/video/7aRLsCpxy3o/v-deo.html
When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state.
Does fasting lower testosterone? No, it raises it and builds muscle!
ua-cam.com/video/fJUDucBWv4s/v-deo.html
Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS.
Fasts from 36-96 h actually INCREASE metabolic rate! ua-cam.com/video/BeC_gIR2Z14/v-deo.html
The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again!
Does the body preferentially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! ua-cam.com/video/Nf1jwMbvNxw/v-deo.html
Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses.
Fasting can make you gain muscle faster: ua-cam.com/video/5RM8GRzsIIg/v-deo.html
Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more.
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention!
Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections.
After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging.
Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting.
Autophagy induced by fasting even helps hair regrow.
Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period.
Fasting reverses metabolic syndrome, which is tightly correlated to Chronic Fatiguque Syndrome, high blood pressurecancer and many other chronic diseases.
Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice.
Resources:
pubmed.ncbi.nlm.nih.gov/7714088/
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pubmed/23876457
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
www.ncbi.nlm.nih.gov/pubmed/25686106
www.ncbi.nlm.nih.gov/pubmed/24905167
www.ncbi.nlm.nih.gov/pubmed/10859646
www.sciencedirect.com/science/article/pii/S0005272806000223
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
www.ncbi.nlm.nih.gov/gene/25712
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
www.ncbi.nlm.nih.gov/pubmed/10232622
academic.oup.com/ajcn/article/81/1/69/4607679
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
www.sciencedirect.com/science/article/pii/S1931312809002832
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.nejm.org/doi/full/10.1056/NEJMc2001176
pubmed.ncbi.nlm.nih.gov/23408502/
pubmed.ncbi.nlm.nih.gov/27569118/
pubmed.ncbi.nlm.nih.gov/21410865/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
pubmed.ncbi.nlm.nih.gov/20921964/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
pubmed.ncbi.nlm.nih.gov/25909219/
www.nejm.org/doi/full/10.1056/NEJMoa012908
pubmed.ncbi.nlm.nih.gov/15522942/
clinical.diabetesjournals.org/content/36/3/217
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
holistickenko.com/vitamin-d-kidney-liver-disease/
pubmed.ncbi.nlm.nih.gov/20102774/
n.neurology.org/content/88/16_Supplement/P3.090
www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits
pubmed.ncbi.nlm.nih.gov/23707514/
pubmed.ncbi.nlm.nih.gov/31877297/
This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!
My channel which will always contain an updated list of fasting benefits on the community tab. I also have playlists on fasting and health and wellness and make a little commentary on health and fitness as well.
Your recent content has helped me a lot. I’m turning 36 next week and I’ve been in the worst shape of my life. Sometimes it’s easy to just give up and think being healthy and/or in shape is not for you anymore.
You only have to push yourself about 40% intensity, 4 warm up sets and 4 working sets AND ONLY a few exercises to pick up momentum and the benefits.
You can probably just squat body weight, swing a kettle bell, hang, and do pushups, or something.
I'll be 44 this year and started getting back into shape at 35. Most people would consider me super fit at this point. So many new possibilities have opened up to me now that I'm physically capable such as mountain biking, rock climbing, skateboarding and a host of other things I thought I was too old to do 20 years ago. Eat clean and train hard and you can't help but see results.
I think you would get a lot out of the channel Hybrid Callisthenics. Fitness is a journey and we all start somewhere and doing anything, no matter how small, is better than doing nothing.
@@hempwick8203 100% agree I think what I really need is initiative and stop procrastinating. But not gonna lie, it is hard to start when you think you too far gone.
@@joshuacooper5881 thank you for commenting. It helps me know it is possible if I put in the effort. I’m happy you’re getting the rewards for your hard work.
You did it Adam! This was a suggestion I made. The Older Batman workout. Thanks for making it a reality.
Thanks for suggesting!!
The goal is to die young as late as possible.
Just have to say: I have followed "Protean Performance" since the start of 2022. Feel better at 30 then I ever did at 20.
Great work, Adam. Amazing program!
Recently turned 40 and have the best physique I've ever had...started putting bulking powder in my smoothies because I just realized my weight is the lowest it's been since I was teenager. Was starting to get joint pain that lasted a few years, but Gymnastic Bodies made the rotator cuff pain go away, and after a few weeks of dumbbell wrist extensions, no more wrist pain. So crucial to take care of your joints...but you just have to do the right exercises. Now I've been doing SuperFunctional 2.0, and it's amazing! Perfect program for me. Only needs more stretching and beating the crap out of punching bags.
Great video Adam. I'm 50 and have been following your SF Training 2.0 programme for several months now, I've seen great improvements in strength, skills, flexibility and mobility in that time. Who'd have thought I'd be climbing ropes in an L-sit at this age? So, I can vouch for your programme as working, no matter what age you start as it's progressive and possibly the most fun I've had training in my life! Keep up the great work :)
I’m so early that Thomas and Martha Wayne are still alive
😂😂😂
There is nothing stopping me from BEING BATMAN !!!
Do you have the patience to find all those Riddler trophies? That's stopping me! 😁
Soon to be 75- you saner approach to realistically doable work for realistic progress and "maintenance" yields an persistent attitude of "resistance training enthusiast" . works better than most anything else
one of the first forward looking videos in a long time of otherwise being ignored for 'too old for my more profitable impressionable demographic'
and " bigger arms for older guys" stuff is also not hitting the right markers for the challenges of aging
when discussing "working out' with assorted folks , older usually,
and since they , like all the younger slightly more stupid ones, have their phones "at hand'-
I tell them to look up / subscribe your channel - right now- along with Red Delta Project-
just good solid info, no hype, no posing
TY
It's amazing how much we explore these concepts today, but the knowledge was always common sense and told to use through simple sayings. For example, "use it or lose it", "early to bed early to rise...", Etc ...
I'm enjoying being the healthiest, strongest, most fit I have ever been at 68. Why is that important. I nearly died at 62. Whisked to a hospital with an angina attack, I recovered, and the ER doctor told me, "The Universe has given you a second chance. What are you going to do about it?" Well...I took action, and over the next five years, with many bobbles along the way, I dropped my weight from about 260 lbs (about 118 kgs) to 160 lbs (almost 73 kgs). In 2021, I entered a Body Transformation Challenge and won a gold medal provincially, and a silver medal nationally. Prior to that? Nothing...no phys. ed training...no athletic skills or even interest. Why write you? Your philosophy of training has ignited new fires of fitness passion...total fitness...functional fitness. I am training like...Alfred. To get to Bruce Wayne, you have to go through...me! I'm adapting your exercises for my own aging and relatively athletically untrained physique...and having a ball! It's been great to be here...and train like...a super-hero's butler. "Oh, is my grip hurting you? Think how much it will hurt if I start...trying!"
Thank you Bioneer.
This got me off my a**.
The beginning of this video is the most depressing thing I have ever experienced.
Actually, after having watched the whole video, the whole darn thing is totally depressing.
Educational as always. Thank you Bioneer.
You seem to always come out with just the right video at just the right time. For three years I've been into mostly strength training, trying to get bigger, yadda yadda. But now, I see less value in that and have shifted more towards the strength endurance that you've mentioned before, and it is SO MUCH BETTER. And then this video, I just recently joined a HEMA gym, and I can confirm that endurance, cardio, and mobility are WAAAAYYY more useful than just being strong
Turned 45 yesterday, most people think I am 30. You have to fight age, eat right, gym, everyday, read everyday. Alot of friends smoke booze, sit in front of TV all day. Alot of them already have serious health problems. I have 20 year olds I employ I run circles around them. You can't stop you have to keep pushing.
I'm in my early 30s and I used to chase nothing but strength and some skills but 2020 caught me a lot to change my priorities so I still focus on strength but I also focus on longevity and resilience so I'm going to enjoy a video regarding longevity. Thanks Adam!
It's Adam, isn't it? I've only been watching for a couple of months so I can't say that I know it for sure
How did you change your training regime to be more focused on longevity or resilience?
@@hekkrjs2698 well idk what he did but i do know how to change it it’s even in the video the atg(athletic truth group) they focus on longevity and bullet proofing i can attest that if it weren’t for atg i’d be even more depressed right now having no hope for my knees and my body in general but today despite still having weak knees but i rarely am in pain i can fully squat down and squat pain free which wasn’t possible back then for me and also to add even more i suggested atg to a random person on the internet who had knee pain i told him about atg and he thanked me for helping him before he was complaining about knee pain afterwards he was running and i say this bc i don’t want you to think that atg is trying to brand exercises to make money bc someone with a degree a physical therapist said that so just keep my experience in mind
The amount of metal I have in me is crazy, I can tell you when I don't move it sucksssss, blood flow and oxygen heals, I had to make all my nerves and movements reconnect inside me somehow it worked threw misery and meditation I never quit. Don't give up on yourself. Off to the treadmill
I lifted weights in my teenage years. I've picked it up again in my mid 40's. The differences I've noticed are:
- I have way more grip strength than I did
- I need more recovery time between sets and workout sessions (for the same muscle group)
- I can't work out for as long as I could
- I find it easier to pack on size than I did
Apart from that I can't say I've noticed any real differences.
Kudos to Tony C. I'm 68 and began training at age 15. Never had coaches or trainers. Tried what seemed like a variety of things. Wish I knew at age 20 what I know now, or even to know it 20 years ago. I've always been slower and lack the reflexes of most guys but later I found in various things I could beat those guys because I trained and they didn't. Further I look at where I am and where I've been and think I should have been able to achieve much more and even to be much more right now BUT now when I look at my friends and contemporaries, I find they see me as the one who is strong, fit, and healthy.
Thanks, Mark!
🙏🙏 man keep going
Great work. I was really skinny and a wimpy looking as a kid and into my very early 20s. I was being made fun of for being small as a kid and looking like a baby. My body didn't really catch up to my age until my early 20s, was a late bloomer. I am near 50 and I really look like I'm in my 30s as I still have a thick head of black hair with very little gray hair. Some of it is good genetics, but I've also been on a regular exercise program since my early 20s and never made any excuses to take days off. People who used make fun of me today are fat, balding, and look old. Today, I still wear the same pant size as when I was in my 20s (size 30) but with a bigger and stronger physique.
By far some of the most unique content on UA-cam! Always a pleasure to watch.
Agreed , i stumbled on his content 2 years ago and I feel grateful to consume it
I love watching your vids but have a request. Any chance you can get a buddy or volunteer who is an absolute beginner, I mean someone who can't do a push-up or pull-up, someone who can't touch his/her toes etc, and maybe do a workout vid with them?
Why do I ask? As a beginner/novice it would be nice to see someone like myself struggling with workouts and getting better over time rather than watching already fit people become...more fit?
Just a thought.
Great idea
That's who we work mostly with here at 1st4Fitness. People who don't like gyms for one reason or another or are an absolute beginner. We would be willing to work with Adam on this. Fully understand where you are coming from
simply put the most introspective and well produced fitness channel on UA-cam! as a medical student, I really appreciate your consideration of evidence and all aspects of fitness, beyond what we see in just bodybuilding
Awesome to see more of Liam in this! Would love to see him in future videos too.
I would love to see a video on “scheduling Batman.”
How could he fit in all his training, crime fighting, recovery, research AND the very intense job of running a multi-billion dollar company without some kind of time machine 😅
I think he would need a periodised program, including blocks of intense training and sleep extension (like you mentioned previously), a “peak” block where he takes a holiday from Wayne industries and just tries to maintain his strength while patrolling every night, then a recovery block to make sure he can keep it up for the long haul.
As we saw in The Dark Knight, he lets Lucius Fox run Wayne Enterprises for him. He’s usually sleeping during meetings.
Delegate.
Yes, but I would still love to see Adams ideas on this
DC released something about this. It went into his nutrition, how often he sleeps and for how long and how he trains. It is kinda cool, but obviously unsustainable and a real person would die trying to do it.
Some UA-camrs have videos about it. I found it by searching for Batman's nutrition because I was curious as to what he would eat at the time. Can't remember the video that also went into how he trains
I'm 65 and train something everyday! Weights,cardio, martial arts and weighted calisthenics! I will pick one for my daily workout. I plan this out at the beginning of the week. But I must say the most important thing for me was the work of Dr. John Sarno. This is for those with chronic conditions! The mind/body connection!
I’ve done that very same trick with the medicine ball, twice in fact. Both times were directly in view of pretty girls. A sore jaw and a bruised ego, really let’s you know you’re alive. 🤙🏼
😂😂😂😂
I am 49. Just getting out a very long illness, lasting years. Did weight lifting a few times each year but inflammation from the disease made it impossible to lift for 2 months straight. Until I found digestive enzymes, and broths. Now inflammation in gone.
Past 3 weeks I slowly started doing bodyweight exercises. Got some excellent supplements in butea superba and black ginger. Diversify your diet. Now I am improving a lot each week. I never managed to do 10 pull-ups per set in the past....until this morning. I did 2 sets of 10 before going to work. Disbelief! Hope to start working out with a plan starting September. Now I am focusing on gaining energy and stamina gradually. I do various stretches too each day. And anabolic sprints one or twice a week. Need to start hill climbing again, and riding a bike.
There's some 80 year old men that are flexible, nimble, and move better than young people in their 30s.
Yea buddy, i know one who is very flexible
I was hoping one day Keegan would get some recognition for his work. His insights are criminally underrated and should be in textbooks. Also his Hardware vs Software analogy is superb
At 62 I find recovery a lot slower and Nanna knap everyday. Training only 4 to 5 times a week for 1 to 2hrs rather than 3 to 4hrs 6 days a week. Acceptance of limitations that come with aging will help prevent new additional injuries that you will have to work around. Diet and good nutrition cannot be stressed enough. Great vid-)
Doing more whole body movement such as yoga or Tai Chi also help keep fascia and joints more mobile. I find I need more mobility routines as I get older (almost 50). Plus chiropractic work also keeps the body and nervous system in better balance.
Why were you training 3 to 4 hrs at all st any point of your life? Do you really think that shit is normal? No it's not, most peoples routines last around a hour and a half at best. You're not supposed to train endlessly for 4 hours a day at any point in your life if you're not some sort of a pro athlete, and most of them are on steroids and peds too just to deal with the fatigue. No wonder you'd get tired if that used to be your routine.
@@Kaledrone I did it for decades drug free and no problem because I was young.who says what I'm supposed to do or not only me and even now I still have a killer physical condition so all good-)
Class video bro
I am in my 50s and I started sprinting up stairs last year. I do first 5 days a week and I feel great after... but it aint easy. I have also resumed running. I will exercise until I can`t. Thank you for your videos that introduce new exercises but also ones I forgot about-like the bear walk etc.
Training while older
Set realistic goals
Warm up and warm up some more..
Do not do the no pain no gain attitude you will just be side lined for too long.
Live your life like you are in physio and build from there and be thankful you have a body and are able to do this each day.
There is allways some pain.
Little pain now to evade greater in future. But this only applied to muscle pain, not joint pain and every acute pain while exersice is big stop sign.
Especially older ones forgot what normal DOMS are.
I'm 57. I'd like to keep playing recreational soccer for as long as possible. This video gives me hope.
I love the videos you make. I agree with training for longevity. I'm 35 and I want to be a strong and limber old man lol
Thanks 🙏
Of all the videos on this channel that I have enjoyed this one seems made specifically for me. Outing myself as an aging batman fan boy
Such a great video and it's very much appreciated from the older crowd. I share these with others and there's always something for everyone. The messages are deep and resonate well, as well as inspire and motivate people of all ages. Thanks for all the hard but fun work. Have a great evening.
Seriously up there with the best UA-cam Fitness channels.
I need to be more deliberate about training gymnastics. I currently lift weights and do martial arts, but I really want to learn new body control skills now so I can continue to practice them and maintain them in old age
I love this channel man. Your intensity and devotion is top notch.
This was fantastic, and he variety of camera angles made it really pop.
If Mr Clutterbuck becomes famous he will undoubtedly become rhyming slang
I'm not too sure what you mean??? haha! Rhyming slang for what exactly? (I've heard a few. I do like Clusterfuck myself)
@@1st4fitness was definitely thinking of clusterfuck 😂. Sure you've never heard that one before 😂
My new favourite channel!… thank you so glad I found you!…✌️💪
This man is a machine really testing his own human limits with awsome results and knowledge is very good👍
Thanks.
You should check out David Sinclair's "Lifespan: Why We Age and Why We Don't Have To" if you're particularly interested in this subject.
the two best advises from this book is intermittent fasting and resveratrol supplement
34 year olds - started gymnastics as a new exercise routine.
Minimum once a week.
I definitely and trying to keep fit for my future.
I know people my age who can't tie their shoes with out running out of breath
I’m 38 and I’ve only this year really started in earnest to train. I want to reduce injury chances, get more flexibility and strength too. I’m ridiculously inflexible though and it makes everything difficult, feels like I’m always suffering some minor injury or pain.
Thanks, Adam :)
Just when i was thinking this is a learning only video, you go and throw a medball tip. You're too good.
Love the videos, I really wish more people started watching your channel!
Great vid Adam.
I'm in my mid 30's but in the best shape of my life. If you just stay consistent with your training, you can be a badass well into old age.
Great content, just turned 40 last week and this really hit the spot for me, thank you
Most interesting and informative videos on UA-cam.
Realistically the answer is probably training however Dan John tells you to.
I think looots of it is also about the attitude you have. If you are confident, you are biologically young, you can do it, you can use placebo, attraction (“everything is vibration“) and epigenetics to your advantage.
Adam you're definitely still the man, Brother! So motivating
Nobody knows what is like, to be the Batman, to be the Sandman
Just an idea for some future Batman related content. I think it would be sick if you did an entire Bat family inspired set of videos. You have already done a lot with Batman and Nightwing. You could also do Tim Drake and talk about his skills with technology, detective work, and his martial arts skills with the bo staff. Then for Red Hood you could do like an army tactical training type workout, and train at a shooting range or something unless you don't like guns. And then maybe for Damian Wayne you could practice throwing, throwing stars and practicing with a katana. Just a couple of ideas
Great video!
Thanks for all your work, video's great!
This is so good. Be great if you could do something on menopausal women. Asking for a friend 😉
I definitely needed this Im 29 and already think im too old to train like batman 😅
This is you from the future in 3 years. 32 year old you says : why didn't u try to train like Batman? I could already be feeling healthy instead of old and tired 😂
@Charly 😂😂😂 probably
I wish I were 29 again! Training would be so easy!
Don't waste your time!
Brilliant video, keep up the great work!
I recently read about research showing weight training actually grows new connections in the brain.
Bicester? That's my hometown!
He looks like Dexter in the thumbnail.
Never too old to be a serial killer!
I love your channel, very useful for us mature gentleman
A lot of what we call aging is really just the product of our modern lifestyle. Hunter gatherers often live long lives if they make it past their childhood/child-bearing/warrior years. They remain active and healthy into old age, and then their health goes downhill quickly before they die. Going downhill slowly over the decades is not inevitable. I plan to be doing pull ups when I'm 80.
Because only the strongest survived, the mortality rate was insane compared to today, also you needed to be lucky to live long, no antibiotics and surgery
@@koffing2073 Low life expantancy among hunter gatherers is due almost entirely to infant mortality. It's not due high rates of disease associated with aging in modern societies. Adjusting for infant mortality, hunter gatherer life expectancy is en par with our own, despite no access to modern health care, sanitation, etc.
@@ienjoyapples Yeah but because they had superior genes since the weakest didn't survived the harsh conditions. Also a much healthier lifestyle and diet.
The Bioneer may be my favourite UA-cam channel.
It means that higher rep work with challenging weights, or with bodyweight exercises, is important. It not only helps tendons but also gives some cardiovascular benefits.
Always chasing 1RM on big 3 is not a wise thing in bigger picture of fitness.
Very timely as always
0:57 Hold on there! Humans still have to do lifelong learning and teaching with our peers, elders and children, and that has a powerful impact on the survival of our kin, and therefore on our genetics and evolution!
Love it.
Dude! I really hope to meet you one day! Videos are hell’ah impactful 🙏🏾 💪🏾 ✊🏾
This is a great and very insightful video.
It makes me contemplate on so many new levels than before.
Thanks for this grand epiphany from this intellectually insightful video :)
Wow! A whole video on my long term fitness goal😊
Another great video Adam, thank you 👍✅👍
Dear Adam, once again thanks for a great videos, you are of great help. Got rid of 20kg in a year thanks to you, 97kg now, still some work but feeling a all lot better. Also i tried something today, i exercise while synchronizing the breathing in the Wim Hof breathing technique, I was wondering if you could check out this Wim Hof and although James Nestor concerning nasal breathing to give some feedback on what you think of it. In anyway a big thank you from the French side of Mont Blanc.
I’ll watch this video again when I turn 60.
I'm 45 and probably the strongest I have ever been, weight training wise.
But fitness and flexibility not great, looking at options to train myself differently. Body weight training etc. Certainly learnt a lot from this video.
Weight training and calisthentics shouldn't be the only thing you do. Mix it up with Yoga, running, cycling, swimming, hiking, etc. That's what I do.
5:24 love the The Shining reference ❤
5:30 I unconsciously smoked an ad 😁
Age is just a number.
The dark knight returns part 1 and 2 are the best batman movies. Definitely never too old!
0:56 Regarding natural selection: Staying in good shape when you get older and have passed past the point where you can procreate and transmit your genes can still be beneficial for the future evolution of the species and will impact natural selection. Stay in good shape after getting old means you are still capable to take care of your children or grand children, feeding them, protecting them, teaching them, and by doing so, you increase they opportunities to procreate and pass on their genes, and so your genes as well. Simple natural selection at work here.
Yup, the evolutionary shadow as described leaves out the grandmother/grandparent theory around personal reproductive decline in that there are benefits in helping our children care for their kids and our wider community to help our genes survive.
I thought it was dinopenia, rather than dynapenia... I looked that up and got an encyclopedia of dinosaurs.
I think it is possible to continue to improve, to learn and get muscle as we get aged, but we are not equal regarding our remaining potential and we don't start from the same level. Some of us became more fragile and get injured easier (me) than others, even at 40 years old. If we have trained systematically when we were younger we have a capital that will help us when the curve of progression gets flat or decrease. The quality and consistency of our previous physical experience is essential, as well as our genetic predispositions.
Imo Feder's longevity, at least one of the reasons was, he selected his tournaments, didnt play all of the tournaments available(like he normally did) , rested well & managed himself well regarding resting & recovery. & im specifically refering to his last 2-3 years.
I thought I concussed myself with a med ball once. Love the video.