Bro is there an email i could send you your ebook in a kindle version? I need to make one to be able to read it as i am very reading-resistant unless its an e-reader. So maybe my effort could be useful to your other readers in the end.
I purchased your book on December 3rd and have the receipt via my bank, but I am not sure where to find it? I don't have an email from your shop and it's not in my drive. Any thoughts on where I can find it? Thank you!
And then he tells us to “keep that image in mind whilst training…” No thank you, sir! I don’t need to imagine Woody Maguire or Tobey Allen any more than I already have lol
Funny, I have a client I train once a week at home, focusing on the basics like pull-ups, push-ups, and as many squats as possible in 100 seconds. It’s really working to make them stronger. And now I see your video, and you’re giving the same advice! Super nice, it’s like we’ve channeled the same method. I’ve been a holistic movement coach for years myself, so I really resonate with this. Thanks for the way you made this video, and all the best!
Tips from and to a fellow casual fitness enjoyer (too lazy to achieve mass but just fit enough to look a little big) : -If it feels like you're hitting the muscle, you're hitting the muscle. -Go for as many reps as you comfortably can for 3 to 4 sets without going to failure, and change up your routine frequently. -Eat as many whole food groups as you can while avoiding harmful processed varieties, and as much as you can without feeling ill. This will prevent further avoidance of meals due to anticipated discomfort -move, stretches are absolutely essential. Even occasional stretching to your maximum (don't hurt yourself, know your limits and start small) will improve your functional performance Prioritize life, not the pursuit of vanity. If your life is well lived your body will reflect it
What we need is to get people back to the average basics of just like not eating fast food all the time and doing basic exercise like push ups, sit-ups, and walking the dog. I look around and people are either jacked or obese. We need more people in the middle and this is the perfect the video!
I think you're right. Toby Maguire in Spiderman was my goal physique as an underweight teenager. I caught up within a few months (at +30 pounds) and surpassed him in a couple of years (+70 pounds now). Blowing past a lifetime goal like that was incredible for my self esteem in my early twenties. Imagine if your initial goal is David Laid or Chris Hemsworth or Mike Israetel? You probably won't ever get there. That must be crushing. You never get to accomplish even your very first milestone.
The vast majority of those are guys who were in sports or manual labor from a very young age, which is encouraged in less and less households today. They have previous training and the necessary knowledge of how to diet in many cases. Sports that have always required weightlifting and strength and conditioning put their athletes ahead to begin with.
"For someone starting training, starting from home is a much better way to do things". 08:49 Exactly! A week ago, I advised my brother to begin exercising at home before joining a gym. Despite this, he went ahead and purchased a gym membership. Went the first day, and the second, then he started skipping days. Now, he neither visits the gym nor works out at home.
If I would need to go to a gym I would never do any exercise. I just have other hobbies and other priorities in life and going to a gym would take nearly all the time I'm willing to spend on exercise only to get there and back.
90% of my workouts are home-based workouts, only 10% (1x/3 weeks) do I go to the gym for the equipment. At first, in my small apartment, I was doing workouts in the kitchen because it was the only space I had in the winter; when I couldn't train outside. Now, 14 years later, I have my own training space in my office. Making space for your home training is its own life-long project and reward, in my experience
It is unfortunately very human that we think buying gear or a membership etc. will get us half-way to our goal. When in reality neither is necessary and are mostly only an aid to proper work ethic. True for exercising, productivity, organization or any other habit based thing.
This is one of the most important videos on the topic I've seen. Most of the trainers aren't aware how limited are bodies of 30+ years old people. It took me two years to figure out on my own through trial and error how to get out of the cycle of starting training - injuring myself- healing(losing motivation meanwhile) and then after some time deciding again that I should train. I would take "beginner training routines" from various influencers and it would always end up with micro-injuries accumulating to some major injury. The thing is that those guys through their environment are used to train already athletic people or young people. But these strategies don't apply to average desk-job working adult. The idea of doing basic exercises, movement patterns, fixing limitations etc. with very low volume isn't very "sexy" but it's a must.
In my opinion your words are very realistic. At a certain age, which is different for everyone, you have to adept and accept. That doesn't mean you don't have progress. What would you say to involve animalic movement in everyday things (walking upstairs, brushing teeth, etc) in a private environment to adept to an office job. Of course with an easy entry and reasonable movements. If you want to, we could elaborate this opinion here. I am a 100% with you, when it comes to "beginner workouts" on social media. I actually find those videos very dangerous.
This video is a blessing for all of us who wants to start training but don't know where to start because we feel overwhelmed with all these fitness gurus talking about their "best" fitness phylosophy
I feel like this video saved me a lot of headaches and heartache. I lost 80+ lbs about three years ago. It took me a year to do that, and I have kept up with it. It took me three weeks to get my splits. I did that mid weight loss. The point is that when I dedicate to a goal, I improve. Over the last 6 months, I have been chasing random things. "Things," i.e., multiple goals. The motivation for those goals turned out to be purely sochal motivations. For now on, I'm setting my own goal, i.e., single goal. Getting it and maintaining it.
The bioneer is widely celebrated as one of the best fitness influencers,blending science,philosophy and innovative exercise techniques to create an engaging and transformative approach to fitness.Unlike many in the fitness space,his channel goes beyond traditional workouts,exploring concepts like functional strength,agility and mental resilience.His content is deeply rooted in research and practicality,often delving into biomechanics,neuroscience,and even historical training methods to inspire a well rounded physical and mental growth.
My resolution for 2024 was to do a moderately strenuous but not difficult amount of pushups, pull-ups, body weight squats and a front core exercise (started with sit-ups but evolved over the year). Easily done in 10 minutes before the kids get up in the morning or while they have breakfast. No equipment (pull-ups might require some creativity or a bar) and it didn’t affect my work. Anyway I set a number realistic for me, decided it was a total over the year. I could catch up if I missed days. It’s going great and I’m super happy with the experience and results. I’m planning on setting some more specific goals for 2025 but getting the foundation this year feels great to me.
Always remember, online "communities" are not communities, they are demographics, they exist to slot people into targeted marketing. Influencers are called influencers for a reason, and we should separate those walking ads from genuine content creators.
yes to this. It's what works for me and keeps slowly getting better. I'm very thankful to Adam and others for solid basic advice and friendly reminders: doing more stretching and short workouts like skipping rope to stay active throughout the day does seem to make me feel more energetic. I actually never made a distiction between tired and lethargic before. + I'm 17 months into very simple bodyweight routine, like the one described in the vid + core mobility, and mostly watch Bioneer for validation because there aren't enough fit people in my offline life. I gradually went from training at home to working out in nature. It's always a blast when I see birds, squrrels and people who have been working out their whole live and have nothing to prove. What initially helped me to find my groove and love for this was a very similar video about the mindset Hampton from Hybrid Calisthenics made in 2022.
Before coming across your content on UA-cam, I'd always thought I could never enjoy working out. I've been training my body for 2 years now and I can't put into words how much my life has improved as well as my physique. Everything you said in this video really helps turning the kind of person I used to be, into somebody who gets a lot of joy out of working out. Thank you Adam for the amazing work you've been doing on this channel, you're awesome!
Some example physiques and performance profiles. Bruce lee - martial arts and speed focus, backed up by considerable endurance, coordination, and power, with a physique focus towards leanness and core musculature. Batman (Christian Bale) - Well rounded, but likely having a focus towards physical skills like martial arts and parkour, with a lean towards strength. Bane (Dark Knight Returns) - Focused on strength, followed by its derivatives, power and strength endurance. Martial arts wise, focused on wrestling and powerful strikes. Physique has both more fat and muscle, with more developed traps, neck, shoulders, chest, and forearms.
Great advice. My personal trainer pretty much told me the same thing. And for me, mid-50s, it's about retaining my and maintaining my full mobility through cardio and strength training
I just finished my ninth week of training. Now I haven't been very consistent with my morning walks and I'm focusing on bodyweight movements and relying on bands to do some isolations and correctives. But I've lost 3kg of fat and built a reasonable amount of muscles. I can feel myself getting stronger as exercises like squats, push-ups, superman lifts, and ring rows...etc are becoming easier than when I started. I am beginning to look thinner and more defined in certain areas, but I have to be honest the progress I feel is 100% better than the one I see. All of that and I'm only focusing on the main movements and not really trying to build muscles, honestly, I can't wait to see where I can take myself as I stay consistent and learn more calisthenics' skills.
My Wife and I are looking to begin changing the way we have been approaching things in the fitness world, and I shared this with her as a good example of where we should start our journey together.
I don't watch your videos but, watched the full length of this one. Great video! Totally agree. A one page manifesto for the newbie that's colourful and attractive would be a great asset in this era of information and inconsistency. Maybe a spider diagram or an alternative that can be shareable for the teenager or senior entering training.
Great advice for everyone, not just beginners. It's very easy to get stuck chasing bigger numbers and forget the reasons you actually started lifting. It's a much better life doing activities you love with a healthy body than achieving a 3 plate squat while being miserable
I was watching a video by Bobby Maximus on full body training compound movements for beginners. I like his content, but I was flabbergasted by what he was teaching “beginners” to do: Deadlifts, Bench Press, Back Squat, Pull Ups, Reverse Lunges, Dips, all in the ONE workout, 3 sets each, 10 reps, FIVE DAYS A BLOODY WEEK!!! FOR BEGINNERS?!?! WHAT?!?! You’re right: the online world has gone mad.
This is an overall great sets of recommendations for someone who wants to start to get fit. As you mentioned, worst of all nowadays is to set unachievable goals from social media influencers. For a beginner, it should be simply to consistently improve. Changes are made over weeks, months and years.
For me the hardest part of my fitness journey was pinning down what I actually wanted. I started out obese and because I work a desk job and, not doing any sports, terribly underdeveloped. For me the goal of getting my bodyweight under control was my primary motivation, but as the weight came down it just revealed all the areas I was lacking in my development. I would lose sight of my goal and Yo-Yo diet where I would cut for awhile, then bulk, then cut and never really go anywhere. It wasn't until I committed to taking the weight off, probably ~15% BF now, that I was able to redirect my effort to building muscle and start making progress. I'm in the best shape of my life now, and improving, but its taken me years to figure out.
Everyone starting (or even restarting - trying to not avoid looking myself in the eye, there) a lifestyle that incorporates fitness activity should start on this channel. The sane man's guide to a happier body. Something like that.
Hey, Your is one of my favorite fitness channels. I was in the army course for students, and they wanted us to push up, pull up, squat and sit up. Straight basics, so If You want to be fit as a soldier - these are only workouts You need. You can progress them for years, Besides that I agree-If You want to stay fit keep your program simple and choose excersises You like. Most of us won't be pro athletes and won't have much time for training. Your channel is very life based for average Joes. You can be fit, don't look at influencers, just do what You can and like. Health is the goal. And but the way - I'm also team Transfomers not Power Rangers ;). Cool to see there is somebody who mix fitness and popculture (and have nice Soundwave AF :D). Best regards!
I've been following you for so many years now and your videos are still just immensely interesting and grounded. I really resonate with your outlook / philosophy in regards to fitness.
Couple of months lol. I trained hard ( for me) for six months and saw absolutely no results until I went to the doctors who said I have completed your reversed my chances of heart disease to less than one percent. I then fell off the wagon for the next two years and look exactly the same but struggling with lots health problems. You’re absolutely right
Im in my early 30s and used to play tons of sports when I was younger but in my 20s I had an injury and was unable to really workout or do super strenuous activities. Im 5'10", 200lbs and have decent body composition, probably around 22-24% body fat. I bought 2 8kg kettlebells, and 2 12 kg kettlebells. Ive been doing a 3 day split of the "Dr Mike and Dr Mike 30 minute workout" as the first day, 2nd day being a modified "KTM_Fit" Single Kettlebell workout, and the 3rd day being a briefcase / farmer carry 1/4 mile rep and core day. Its only been a couple weeks and I feel way better lol. Your channel gives a lot of hope and excellent advice. Ive watched your videos for a long time but didnt have the motivation to get into it but after deciding I wanted to be strong (looks dont matter to me as much as useability) I got the kettlebells. Thanks for all your inspiration and great content my dude! PS: those kettlebell goblet curls are wild hahaha the pump is GOOD
I think thats' why I still appreciate the work of Ido Portal. Just watching him move is inspirational; its like poetry made with gravity instead of pen and paper. Also, as someone who is getting older, I appreciate those practitioners who are continuing to evolve their expression into other phases of their life. I think of Dick Van Dyke dancing over furniture in his 90's; a lifetime of mastery in form.
Thanks for this video Adam! I get really inspired by people who can do calisthenics, parkour, and distance running but the huge gap between where they’re at in their fitness and where I am is discouraging. The reality is that for a variety of reasons my energy levels are pretty low and my health isn’t great. I needed this reminder to start where I’m at but to not give up 😊🙏
I started training at home, but my progress did sort of explode once I got a membership at Planet Fitness and had all of the machines available to me, and it wasn't exactly expensive either. I think a big underrated part of a commercial gym is that you can try out all sorts of cardio, all sorts of lifting, all sorts of functional training and find what you really like
I 100% agree about simplicity at first when you start your journey with working out 'cause I started this way when i got inspired by dragon ball by just doing push ups everyday at the same time i've got from 10 to 20 and 50 push ups as 13 years old, it got me a lot of time because i was consistent with it for a year and i didn't felt that i have to do it because it was my fun, doing push ups as much as i can feeling burning in my arms and acting like my superhero
This is an excellent video. Thank you. I have started to make more gains by doing various youtube online work outs daily. I used to doomscroll a lot, but do now make time for one hour of working out at home. I have been to two previous gyms and find them unsanitary and unhygienic. Also, it's full of distractions, people talking and people taking up equipment and not using. I am also quite self-conscious so getting my form correct and right will take time and I prefer to make an ass of myself in the privacy of my own home. Please, please, please; You need to record these sessions a little louder. I had my volume full up and could just about hear you. Otherwise, great lecture as ever. Very helpful.
Just grabbed myself a pair of Vivos. I've been curious about barefoot shoes for a while, and my regular pair has been getting worn out for a while, so this is a decent timing 😁
I need to lose 30 lbs and only enjoy running and tai chi. I am happy to do calisthenics, but do not love it. I like to cook and used to drink (hence why I need to lose 30 lbs). I guess Rich Roll is my ideal body type that feels realistic, but I am more concerned with long term health than aesthetics. We got this, yall.
Me and most people started exercising to look better After a got to a decent body, I just cared for performance really because I think it's cooler Not trying hard, but putting in effort and having fun with my workouts and runs
Sometimes being less than the day before is perfectly okay, too!!!! ❤ those newbie gains are great, but after years of fitness and learning new ways of physical adaptation, one will almost always have a setback because, well, life or a day that is less than in the gym or however they train. Realistic goals are the one you do your best to attain…even if it’s sub par ir you need de load days, it’s better than nothing. I say this coming from a 60 year old female… just keep going and do something! Even if it’s only 30 minutes in the gym!
oh thank god, I just went to a punk gig and I've realised how out of shape I am even if I have cleaned up my diet and lost 11kg this year. 2025, i'll build the habits of physical fitness :D
seriously dude you have one of the best biceps-triceps-forearm combos I've seen in someone who doesn't specifically train to build huge arms. Goes to show you can have a well-rounded training routine and still get jacked! my personal goals of late are to get into the kind of shape actor Charles Bronson was in when he made the films "Chato's Land" and "Hard Times". He was in his 50's then and looked strong and lean but still HUMAN! Those roided out influencers with their stupid tag lines like "When I did this my biceps DOUBLED in size" are just nauseating. They represent the worst aspects of internet fitness.
You mentioned that you may have some attention issues and moving throughout the day has helpes you with focus and being productive. Is there anything else that has helped you, e.g. cardio, diet, self-organizing tricks etc.?
Nice! At last, a well balanced approach to exercise. My YT channel is similar in approach in that I work full time, have limited space/facilities and I’m 61. Make it work with whatever you have. Don’t compare yourself to others. Be consistent. I train for strength maintenance not for body aesthetics, however I do get a little payoff physique wise.
I started working out 2 montha ago, and all this time i try to go for general performance rather than pure size or strength simply because it just feels great to be able to be more than a "Benchpress Beast" So i like and agree with this video
Nobody takes vegan gains seriously. The guy is completely unhinged. He literally said he wants to punch babies in to a pulp, well he screamed it rather than said it. Absolute loser.
Oh, yeah, and I have a review on an incredible pair of barefoot minimalist boots. I'm wearing them now. I started wearing barefoot shoes 4 years ago, and I am so grateful to myself for having done it.
I did a 25 minute hiit workout,then I did 3 sets of decline pushups of 15 reps each and I did an abs and core workout for 10 minutes non stop and i neglected cool down,now I have a pain in lower spine,what can I do.can I resume my weightlifting workouts,hiit and long distance running or shall I stick to walking,zumba,dance or slow tempo basic bodyweight exercises like simple pushups, bodyweight squats,all I wanted to look great,not bulkier,just lean and fit
I think I was kinda guilty of jumping into 'fitness' with whole myself. Years had passed as I organised everything I spend less time on cooking and training than when I have started. Training is still my main thing to do on a workout day, but mindset has changed. For better.
I've watched and liked your approach to fitness for quite a long time, and I appreciate the sensible nessages here. Have to admit, thiugh, it felt a bit weird for the first tip to be "find someone you like the look of and use them as your goal". Maybe it's just me, but it's never been a partlicular look I've aimed for when I exercise. I admire people who achieve excellence but I just can't do the role model thing. I can't think of anything less inspiring than trying to be like someone else... As a woman, I'm also a little bemused that men might use "what women like" as their yardstick for exercise plans! I'd say there's no accounting for the wildly varying tastes of women, so it'd be wiser to build the body you like for yourself. Just as, I hope, not all men like the same body type in women so we don't all have to mangle ourselves to fit a type...? But ignoring all the looks-based stuff did leave advice that feels fairly solid to me. Will keep watching!
"Choose a realistic goal so you don't get disheartened and hate yourself." *inserts topless video of The Bioneer* ... ... Well, that's that. I am giving up.
When you're 5"5 and way under 60kg 😅 I'm pretty lean and fit though, working out 4x a week and training in karate 3x. I'd like to train functionally though, but it's just where to start. Thank you for your videos 🙌🏽
David Herrera, aka The Solar Athlete, does power lifting and he's not overbuilt. I watched a video of him being interviewed by a taller and larger muscle-sized guy, than him. He handed that guy a 90lb steel plate and the giant was like whoa lol. You can have an aesthetic body and have a crap load of strength, but sadly so many guys think they have to have 23, 26 arms, etc to have the strength and it's not the case.
I have way too much insecurity to get back into the gym and/or getting into a martial art because of my age. I injured myself when I was in my mid-20s. I stopped training completely. I lost all self-confidence. Now, I'm 40 and I feel as if I am just running on fumes and getting through the day.
I did it never write a comment to you. You're really inspiring and this video is really Bible. I couldn't agree more. Just a question I am really interested to: You said You never deadlift. 🏋♂️ Why? Am I missing something? Did you release a video about that yet? THANKS
This is gonna sound corny,but you’re my body goal inspiration for a year or so now. I love your aesthetic, especially your tree trunk torso. It’s buff, it LOOKS strong. The v-taper is so overrated
Like the philosophy behind it. But it wont work. The whole notion of "do something you enjoy". Thats what people want to hear, but will never ever keep attached. We should be honest and tell people that a lifestyle that leads to better health and fitter body is many times boring. The enjoyment comes from seeing/feeling results in your daily life after working on your health for weeks/months doing boring basic stuff right. People jump on some activity because its fun and 2 weeks down the road they dont feel like it. Its always polar opposites. Instagram wants you to make your whole life about fitness. And other people want to tell you: "do what you enjoy". I don't think thats the right and honest approach either. Cause you gained your fitness with many boring training periods aswell.
Hey gang thanks for watching! Get SuperFunctional Training 2.0 for $12 here: www.thebioneer.com/shop/sft2
Enjoy!
Bro is there an email i could send you your ebook in a kindle version? I need to make one to be able to read it as i am very reading-resistant unless its an e-reader. So maybe my effort could be useful to your other readers in the end.
Recommend this one folks, it’s an absolute steal at $12. When I’m not on a kettlebell program it’s my go to Push-Pull-Legs-Fullbody regiment ✌️
I purchased your book on December 3rd and have the receipt via my bank, but I am not sure where to find it? I don't have an email from your shop and it's not in my drive. Any thoughts on where I can find it? Thank you!
Just when I need something to watch, the universe provides.
Computer, the most spiritual machine, powered by Spirit⚡
I thought same thing 😊
Who in the universe other than The Bioneer would call Tobey Maguire Woody Allen's final form?
😂😂 On reflection, that was a weird choice 😅
And then he tells us to “keep that image in mind whilst training…”
No thank you, sir! I don’t need to imagine Woody Maguire or Tobey Allen any more than I already have lol
@@firefist330 😂😂😂
Funny, I have a client I train once a week at home, focusing on the basics like pull-ups, push-ups, and as many squats as possible in 100 seconds. It’s really working to make them stronger. And now I see your video, and you’re giving the same advice! Super nice, it’s like we’ve channeled the same method. I’ve been a holistic movement coach for years myself, so I really resonate with this. Thanks for the way you made this video, and all the best!
Tips from and to a fellow casual fitness enjoyer (too lazy to achieve mass but just fit enough to look a little big) :
-If it feels like you're hitting the muscle, you're hitting the muscle.
-Go for as many reps as you comfortably can for 3 to 4 sets without going to failure, and change up your routine frequently.
-Eat as many whole food groups as you can while avoiding harmful processed varieties, and as much as you can without feeling ill. This will prevent further avoidance of meals due to anticipated discomfort
-move, stretches are absolutely essential. Even occasional stretching to your maximum (don't hurt yourself, know your limits and start small) will improve your functional performance
Prioritize life, not the pursuit of vanity. If your life is well lived your body will reflect it
Great advice
@Matts130 thank you
What we need is to get people back to the average basics of just like not eating fast food all the time and doing basic exercise like push ups, sit-ups, and walking the dog. I look around and people are either jacked or obese. We need more people in the middle and this is the perfect the video!
I think you're right. Toby Maguire in Spiderman was my goal physique as an underweight teenager. I caught up within a few months (at +30 pounds) and surpassed him in a couple of years (+70 pounds now). Blowing past a lifetime goal like that was incredible for my self esteem in my early twenties.
Imagine if your initial goal is David Laid or Chris Hemsworth or Mike Israetel? You probably won't ever get there. That must be crushing. You never get to accomplish even your very first milestone.
Great point.
The vast majority of those are guys who were in sports or manual labor from a very young age, which is encouraged in less and less households today.
They have previous training and the necessary knowledge of how to diet in many cases. Sports that have always required weightlifting and strength and conditioning put their athletes ahead to begin with.
"For someone starting training, starting from home is a much better way to do things". 08:49
Exactly! A week ago, I advised my brother to begin exercising at home before joining a gym. Despite this, he went ahead and purchased a gym membership. Went the first day, and the second, then he started skipping days. Now, he neither visits the gym nor works out at home.
If I would need to go to a gym I would never do any exercise. I just have other hobbies and other priorities in life and going to a gym would take nearly all the time I'm willing to spend on exercise only to get there and back.
@@menninkainen8830 just do you buddy.
90% of my workouts are home-based workouts, only 10% (1x/3 weeks) do I go to the gym for the equipment. At first, in my small apartment, I was doing workouts in the kitchen because it was the only space I had in the winter; when I couldn't train outside. Now, 14 years later, I have my own training space in my office. Making space for your home training is its own life-long project and reward, in my experience
It is unfortunately very human that we think buying gear or a membership etc. will get us half-way to our goal. When in reality neither is necessary and are mostly only an aid to proper work ethic.
True for exercising, productivity, organization or any other habit based thing.
😂
This is one of the most important videos on the topic I've seen. Most of the trainers aren't aware how limited are bodies of 30+ years old people. It took me two years to figure out on my own through trial and error how to get out of the cycle of starting training - injuring myself- healing(losing motivation meanwhile) and then after some time deciding again that I should train. I would take "beginner training routines" from various influencers and it would always end up with micro-injuries accumulating to some major injury. The thing is that those guys through their environment are used to train already athletic people or young people. But these strategies don't apply to average desk-job working adult.
The idea of doing basic exercises, movement patterns, fixing limitations etc. with very low volume isn't very "sexy" but it's a must.
In my opinion your words are very realistic. At a certain age, which is different for everyone, you have to adept and accept. That doesn't mean you don't have progress.
What would you say to involve animalic movement in everyday things (walking upstairs, brushing teeth, etc) in a private environment to adept to an office job.
Of course with an easy entry and reasonable movements.
If you want to, we could elaborate this opinion here.
I am a 100% with you, when it comes to "beginner workouts" on social media. I actually find those videos very dangerous.
This video is a blessing for all of us who wants to start training but don't know where to start because we feel overwhelmed with all these fitness gurus talking about their "best" fitness phylosophy
I feel like this video saved me a lot of headaches and heartache. I lost 80+ lbs about three years ago. It took me a year to do that, and I have kept up with it. It took me three weeks to get my splits. I did that mid weight loss. The point is that when I dedicate to a goal, I improve. Over the last 6 months, I have been chasing random things. "Things," i.e., multiple goals. The motivation for those goals turned out to be purely sochal motivations. For now on, I'm setting my own goal, i.e., single goal. Getting it and maintaining it.
Fitness doesn’t mean fitness anymore
Another very good video for us that still live in the real world
Cheers
The bioneer is widely celebrated as one of the best fitness influencers,blending science,philosophy and innovative exercise techniques to create an engaging and transformative approach to fitness.Unlike many in the fitness space,his channel goes beyond traditional workouts,exploring concepts like functional strength,agility and mental resilience.His content is deeply rooted in research and practicality,often delving into biomechanics,neuroscience,and even historical training methods to inspire a well rounded physical and mental growth.
Thanks ChatGPT.
My resolution for 2024 was to do a moderately strenuous but not difficult amount of pushups, pull-ups, body weight squats and a front core exercise (started with sit-ups but evolved over the year). Easily done in 10 minutes before the kids get up in the morning or while they have breakfast. No equipment (pull-ups might require some creativity or a bar) and it didn’t affect my work.
Anyway I set a number realistic for me, decided it was a total over the year. I could catch up if I missed days.
It’s going great and I’m super happy with the experience and results. I’m planning on setting some more specific goals for 2025 but getting the foundation this year feels great to me.
Watch CGP Grey "Your Theme"
Always remember, online "communities" are not communities, they are demographics, they exist to slot people into targeted marketing. Influencers are called influencers for a reason, and we should separate those walking ads from genuine content creators.
Thank you Bioneer for this injection of sanity into the online fitness space!
Love your positivity in the bro sphere. You're doing good work for young men
yes to this. It's what works for me and keeps slowly getting better.
I'm very thankful to Adam and others for solid basic advice and friendly reminders: doing more stretching and short workouts like skipping rope to stay active throughout the day does seem to make me feel more energetic. I actually never made a distiction between tired and lethargic before.
+
I'm 17 months into very simple bodyweight routine, like the one described in the vid + core mobility, and mostly watch Bioneer for validation because there aren't enough fit people in my offline life. I gradually went from training at home to working out in nature. It's always a blast when I see birds, squrrels and people who have been working out their whole live and have nothing to prove.
What initially helped me to find my groove and love for this was a very similar video about the mindset Hampton from Hybrid Calisthenics made in 2022.
Before coming across your content on UA-cam, I'd always thought I could never enjoy working out. I've been training my body for 2 years now and I can't put into words how much my life has improved as well as my physique.
Everything you said in this video really helps turning the kind of person I used to be, into somebody who gets a lot of joy out of working out.
Thank you Adam for the amazing work you've been doing on this channel, you're awesome!
Thank you for this, especially for those of us getting older and have some physical injuries and limitations
Spot on! 👍
I’ve switched to a more movement and athletic based training plan and feel so much better in everyday life situations!
Some example physiques and performance profiles.
Bruce lee - martial arts and speed focus, backed up by considerable endurance, coordination, and power, with a physique focus towards leanness and core musculature.
Batman (Christian Bale) - Well rounded, but likely having a focus towards physical skills like martial arts and parkour, with a lean towards strength.
Bane (Dark Knight Returns) - Focused on strength, followed by its derivatives, power and strength endurance. Martial arts wise, focused on wrestling and powerful strikes. Physique has both more fat and muscle, with more developed traps, neck, shoulders, chest, and forearms.
great examples! check out Charles Bronson in "Hard Times" or "Chato's Land" if you haven't seen them already. great physique and in his 50's to boot.
Be a little bit better tomorrow than you are today. Best advice, not just for fitness but for life. Thank you bioneer 😀
Great advice. My personal trainer pretty much told me the same thing. And for me, mid-50s, it's about retaining my and maintaining my full mobility through cardio and strength training
I just finished my ninth week of training. Now I haven't been very consistent with my morning walks and I'm focusing on bodyweight movements and relying on bands to do some isolations and correctives. But I've lost 3kg of fat and built a reasonable amount of muscles. I can feel myself getting stronger as exercises like squats, push-ups, superman lifts, and ring rows...etc are becoming easier than when I started. I am beginning to look thinner and more defined in certain areas, but I have to be honest the progress I feel is 100% better than the one I see. All of that and I'm only focusing on the main movements and not really trying to build muscles, honestly, I can't wait to see where I can take myself as I stay consistent and learn more calisthenics' skills.
Please do a collaboration with The Stone Circle.
Again, couldn't agree more.
My Wife and I are looking to begin changing the way we have been approaching things in the fitness world, and I shared this with her as a good example of where we should start our journey together.
I don't watch your videos but, watched the full length of this one. Great video! Totally agree. A one page manifesto for the newbie that's colourful and attractive would be a great asset in this era of information and inconsistency. Maybe a spider diagram or an alternative that can be shareable for the teenager or senior entering training.
Great advice for everyone, not just beginners. It's very easy to get stuck chasing bigger numbers and forget the reasons you actually started lifting.
It's a much better life doing activities you love with a healthy body than achieving a 3 plate squat while being miserable
I was watching a video by Bobby Maximus on full body training compound movements for beginners. I like his content, but I was flabbergasted by what he was teaching “beginners” to do: Deadlifts, Bench Press, Back Squat, Pull Ups, Reverse Lunges, Dips, all in the ONE workout, 3 sets each, 10 reps, FIVE DAYS A BLOODY WEEK!!! FOR BEGINNERS?!?! WHAT?!?! You’re right: the online world has gone mad.
This is an overall great sets of recommendations for someone who wants to start to get fit.
As you mentioned, worst of all nowadays is to set unachievable goals from social media influencers. For a beginner, it should be simply to consistently improve. Changes are made over weeks, months and years.
For me the hardest part of my fitness journey was pinning down what I actually wanted. I started out obese and because I work a desk job and, not doing any sports, terribly underdeveloped. For me the goal of getting my bodyweight under control was my primary motivation, but as the weight came down it just revealed all the areas I was lacking in my development. I would lose sight of my goal and Yo-Yo diet where I would cut for awhile, then bulk, then cut and never really go anywhere. It wasn't until I committed to taking the weight off, probably ~15% BF now, that I was able to redirect my effort to building muscle and start making progress. I'm in the best shape of my life now, and improving, but its taken me years to figure out.
“Is that not more desirable for most people?…I think the world’s gone mad.” 💯
This is the best fitness video I’ve seen on the internet to date
Grounded yet inspirational. Cheers fella!
This is perfect every time I do it seems like I'm changing mentally but at the end it's not an ego battle
Everyone starting (or even restarting - trying to not avoid looking myself in the eye, there) a lifestyle that incorporates fitness activity should start on this channel. The sane man's guide to a happier body. Something like that.
Hey, Your is one of my favorite fitness channels. I was in the army course for students, and they wanted us to push up, pull up, squat and sit up. Straight basics, so If You want to be fit as a soldier - these are only workouts You need. You can progress them for years, Besides that I agree-If You want to stay fit keep your program simple and choose excersises You like. Most of us won't be pro athletes and won't have much time for training. Your channel is very life based for average Joes. You can be fit, don't look at influencers, just do what You can and like. Health is the goal. And but the way - I'm also team Transfomers not Power Rangers ;). Cool to see there is somebody who mix fitness and popculture (and have nice Soundwave AF :D). Best regards!
I've been following you for so many years now and your videos are still just immensely interesting and grounded. I really resonate with your outlook / philosophy in regards to fitness.
Couple of months lol. I trained hard ( for me) for six months and saw absolutely no results until I went to the doctors who said I have completed your reversed my chances of heart disease to less than one percent. I then fell off the wagon for the next two years and look exactly the same but struggling with lots health problems.
You’re absolutely right
Im in my early 30s and used to play tons of sports when I was younger but in my 20s I had an injury and was unable to really workout or do super strenuous activities. Im 5'10", 200lbs and have decent body composition, probably around 22-24% body fat.
I bought 2 8kg kettlebells, and 2 12 kg kettlebells. Ive been doing a 3 day split of the "Dr Mike and Dr Mike 30 minute workout" as the first day, 2nd day being a modified "KTM_Fit" Single Kettlebell workout, and the 3rd day being a briefcase / farmer carry 1/4 mile rep and core day. Its only been a couple weeks and I feel way better lol.
Your channel gives a lot of hope and excellent advice. Ive watched your videos for a long time but didnt have the motivation to get into it but after deciding I wanted to be strong (looks dont matter to me as much as useability) I got the kettlebells. Thanks for all your inspiration and great content my dude!
PS: those kettlebell goblet curls are wild hahaha the pump is GOOD
I think thats' why I still appreciate the work of Ido Portal. Just watching him move is inspirational; its like poetry made with gravity instead of pen and paper. Also, as someone who is getting older, I appreciate those practitioners who are continuing to evolve their expression into other phases of their life. I think of Dick Van Dyke dancing over furniture in his 90's; a lifetime of mastery in form.
Yesterday, I completed my 365-day training goal. I'm now looking back at Bioneer videos to build a training program for 2025.
This is exactly what I need! Thank you so much, bioneer!
Thanks for this video Adam! I get really inspired by people who can do calisthenics, parkour, and distance running but the huge gap between where they’re at in their fitness and where I am is discouraging. The reality is that for a variety of reasons my energy levels are pretty low and my health isn’t great. I needed this reminder to start where I’m at but to not give up 😊🙏
I started training at home, but my progress did sort of explode once I got a membership at Planet Fitness and had all of the machines available to me, and it wasn't exactly expensive either. I think a big underrated part of a commercial gym is that you can try out all sorts of cardio, all sorts of lifting, all sorts of functional training and find what you really like
I 100% agree about simplicity at first when you start your journey with working out 'cause I started this way when i got inspired by dragon ball by just doing push ups everyday at the same time i've got from 10 to 20 and 50 push ups as 13 years old, it got me a lot of time because i was consistent with it for a year and i didn't felt that i have to do it because it was my fun, doing push ups as much as i can feeling burning in my arms and acting like my superhero
I searched fitness on insta as well and some of the exact vids popped up. Sad days but we have YOU here for an actual fitness advocate.
Great video.
These are FACTS! not everyone wants to be a body builder or power lifter. Make it simple, stick to it keep active overall rounded health is better 😊
Thanks for the video. It's a really necessary message, with some good "common sense" advice.
This is an excellent video. Thank you. I have started to make more gains by doing various youtube online work outs daily. I used to doomscroll a lot, but do now make time for one hour of working out at home. I have been to two previous gyms and find them unsanitary and unhygienic. Also, it's full of distractions, people talking and people taking up equipment and not using. I am also quite self-conscious so getting my form correct and right will take time and I prefer to make an ass of myself in the privacy of my own home. Please, please, please; You need to record these sessions a little louder. I had my volume full up and could just about hear you. Otherwise, great lecture as ever. Very helpful.
Just grabbed myself a pair of Vivos. I've been curious about barefoot shoes for a while, and my regular pair has been getting worn out for a while, so this is a decent timing 😁
I need to lose 30 lbs and only enjoy running and tai chi. I am happy to do calisthenics, but do not love it. I like to cook and used to drink (hence why I need to lose 30 lbs).
I guess Rich Roll is my ideal body type that feels realistic, but I am more concerned with long term health than aesthetics.
We got this, yall.
Really like your videos and have started doing a few of your techniques when I’m down the gym.
My fitness goals have changed a lot over the years. Right now, I just want to feel good and be able to do stuff.
Its not the destination ,, Its the Road you are on enjoy it
Me and most people started exercising to look better
After a got to a decent body, I just cared for performance really because I think it's cooler
Not trying hard, but putting in effort and having fun with my workouts and runs
Simple is basic. Basic is effective. Advanced workouts are nothing more than well executed basics.
Excellent no nonse content! I am a follower for sure! (man from Europe, 64)
Sometimes being less than the day before is perfectly okay, too!!!! ❤ those newbie gains are great, but after years of fitness and learning new ways of physical adaptation, one will almost always have a setback because, well, life or a day that is less than in the gym or however they train. Realistic goals are the one you do your best to attain…even if it’s sub par ir you need de load days, it’s better than nothing. I say this coming from a 60 year old female… just keep going and do something! Even if it’s only 30 minutes in the gym!
And this is why bioneer is training for peak physical performance
oh thank god, I just went to a punk gig and I've realised how out of shape I am even if I have cleaned up my diet and lost 11kg this year. 2025, i'll build the habits of physical fitness :D
seriously dude you have one of the best biceps-triceps-forearm combos I've seen in someone who doesn't specifically train to build huge arms. Goes to show you can have a well-rounded training routine and still get jacked! my personal goals of late are to get into the kind of shape actor Charles Bronson was in when he made the films "Chato's Land" and "Hard Times". He was in his 50's then and looked strong and lean but still HUMAN! Those roided out influencers with their stupid tag lines like "When I did this my biceps DOUBLED in size" are just nauseating. They represent the worst aspects of internet fitness.
I love your work man. Keep it up
You mentioned that you may have some attention issues and moving throughout the day has helpes you with focus and being productive. Is there anything else that has helped you, e.g. cardio, diet, self-organizing tricks etc.?
Nice! At last, a well balanced approach to exercise. My YT channel is similar in approach in that I work full time, have limited space/facilities and I’m 61. Make it work with whatever you have. Don’t compare yourself to others. Be consistent. I train for strength maintenance not for body aesthetics, however I do get a little payoff physique wise.
I dont really want to be mr olympia but i do want to be batman lmao
This channel is the best
I started working out 2 montha ago, and all this time i try to go for general performance rather than pure size or strength simply because it just feels great to be able to be more than a "Benchpress Beast"
So i like and agree with this video
Vegan gains made a video about you - totally misrepresented what you said in one of your videos
VG is a ₩@nķ€ř, first class.
Thanks man! Watched a couple minutes - haha he really did! Seems like a bit of a tool tbh 😂
He just took it too literally as autistic people usually do, don't sweat it.
Vegan gains i fckn idiot, with a mind of a little unloved child.
Nobody takes vegan gains seriously. The guy is completely unhinged. He literally said he wants to punch babies in to a pulp, well he screamed it rather than said it. Absolute loser.
Great video mate
Hey Adam- love your stuff. Do you have a set of metrics/measures we can track to measure progress toward being super functional?
Great advice and mindset as always!
Great upload as always
Another banger drop
Oh, yeah, and I have a review on an incredible pair of barefoot minimalist boots. I'm wearing them now. I started wearing barefoot shoes 4 years ago, and I am so grateful to myself for having done it.
I did a 25 minute hiit workout,then I did 3 sets of decline pushups of 15 reps each and I did an abs and core workout for 10 minutes non stop and i neglected cool down,now I have a pain in lower spine,what can I do.can I resume my weightlifting workouts,hiit and long distance running or shall I stick to walking,zumba,dance or slow tempo basic bodyweight exercises like simple pushups, bodyweight squats,all I wanted to look great,not bulkier,just lean and fit
And this is why bioneer named his office the biolab
Your fitness goal should be a marathon not a sprint. And it was so great you mentioned Meatloaf, he's one of my favorite singers.
I think I was kinda guilty of jumping into 'fitness' with whole myself. Years had passed as I organised everything I spend less time on cooking and training than when I have started. Training is still my main thing to do on a workout day, but mindset has changed. For better.
I've watched and liked your approach to fitness for quite a long time, and I appreciate the sensible nessages here.
Have to admit, thiugh, it felt a bit weird for the first tip to be "find someone you like the look of and use them as your goal". Maybe it's just me, but it's never been a partlicular look I've aimed for when I exercise. I admire people who achieve excellence but I just can't do the role model thing. I can't think of anything less inspiring than trying to be like someone else...
As a woman, I'm also a little bemused that men might use "what women like" as their yardstick for exercise plans! I'd say there's no accounting for the wildly varying tastes of women, so it'd be wiser to build the body you like for yourself. Just as, I hope, not all men like the same body type in women so we don't all have to mangle ourselves to fit a type...?
But ignoring all the looks-based stuff did leave advice that feels fairly solid to me. Will keep watching!
Great video!
"Choose a realistic goal so you don't get disheartened and hate yourself."
*inserts topless video of The Bioneer*
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...
Well, that's that. I am giving up.
I love following your UA-cam, but now if watched so many videos, I'm more confused on what I'm doing. 😱
This is pure gold👍👍
Great advice!
Thank you, i have never been called normal before.
When you're 5"5 and way under 60kg 😅 I'm pretty lean and fit though, working out 4x a week and training in karate 3x. I'd like to train functionally though, but it's just where to start. Thank you for your videos 🙌🏽
Bro cooked Tobie Maguire! 😭
David Herrera, aka The Solar Athlete, does power lifting and he's not overbuilt. I watched a video of him being interviewed by a taller and larger muscle-sized guy, than him. He handed that guy a 90lb steel plate and the giant was like whoa lol. You can have an aesthetic body and have a crap load of strength, but sadly so many guys think they have to have 23, 26 arms, etc to have the strength and it's not the case.
I have way too much insecurity to get back into the gym and/or getting into a martial art because of my age. I injured myself when I was in my mid-20s. I stopped training completely. I lost all self-confidence. Now, I'm 40 and I feel as if I am just running on fumes and getting through the day.
I resemble thia comment. You are not alone, friend.
@blaxican You can absolutely turn things around. And those injuries are just little friends who need an extra bit of care.
Healthy reminder
Thanks I used the discount code for the shoes in the UK
Useful video , thanks.
I did it never write a comment to you. You're really inspiring and this video is really Bible. I couldn't agree more. Just a question I am really interested to: You said You never deadlift. 🏋♂️ Why? Am I missing something? Did you release a video about that yet? THANKS
Thank you! I said because it’s a faff 😂 You know, putting the weights on the barbell, putting it on the floor, putting it away again… 😅
And this is why bioneer grabs the kettlebell by the horns in order to do bicep curls
Spending money for gym membership ( and my martial art classes) work perfect for me. Not so much for my husband ;).
This is gonna sound corny,but you’re my body goal inspiration for a year or so now. I love your aesthetic, especially your tree trunk torso. It’s buff, it LOOKS strong. The v-taper is so overrated
The Herculean Physique
Like the philosophy behind it. But it wont work.
The whole notion of "do something you enjoy".
Thats what people want to hear, but will never ever keep attached.
We should be honest and tell people that a lifestyle that leads to better health and fitter body is many times boring. The enjoyment comes from seeing/feeling results in your daily life after working on your health for weeks/months doing boring basic stuff right.
People jump on some activity because its fun and 2 weeks down the road they dont feel like it.
Its always polar opposites. Instagram wants you to make your whole life about fitness. And other people want to tell you: "do what you enjoy".
I don't think thats the right and honest approach either. Cause you gained your fitness with many boring training periods aswell.
I love the training I do. I genuinely don’t do training ai don’t enjoy. I just find an alternative.