I’ve been saying this for years: you can eat a lot if you move a lot. I walk for an hour every day and it’s way better than running. I burn more calories and I recover much faster. Thank you for reassuring the usefullness of it.
@@genxer74 prolly like a lil over an hour . Some days i break it into two sessions 3 miles in the morning and 2 miles at night . Some days i do 5 miles 2x . Just depend on how I’m feeling
I am an academic and make a living by thinking and writing. I tried a very low calorie intake before and frequently had brain fog and was just unable to concentrate for long periods of time. It significantly impacted my productivity. So I agree with what Mr. Boges is saying: while the low calorie intake approach may sound good in theory, it made me miserable, distracted, and feeling deprived all the time. It doesn't have to be that way. Since then, I changed my strategy: eating a balanced diet emphasizing wholesome food sources, and then walking to work (1 hour each way). On top of that, do strength training 2-3 times a week. I not only lost stubborn fat but also maintained muscle mass.
BINGO! That is exactly it. Low calories diets SUCK for a lot of people, myself included. The brain fog and lack of concentration is a real thing. Your strategy is perfect and I'm happy you got it dialed in for yourself. Well done and thanks for the feedback!
yes this happened with me too, i started working out two years ago just basic calisthenics and followed chris heria workout plan (don't judge me i was a novice). I was relatively short 173cm or 5 feet 7 inch and 72kgs(159 pounds i have high bone density), according to calculator i lowered my calories to 1600 calories and boy i was miserable, i worked out in the morning , i had to go to college afterwards, i would fall asleep so much often, i was hangry all the time and my demeanor changed. since then i upped my calories. I am currently 87kgs (192 pounds) and have put on quite a lot of muscle (didn't burn quite a lot of fat though) i kept my calories around 2000 - 2500 (currently 2000) but i still struggle to lose fat due to my low energy flux / slow metabolism, and yes covid didn't help, i have a desk job which add on to, and going below 2000 cals makes me go hay wire.
@@shantanuyadav6135 na Bro! You have to give your body some time to adjust the new strategy. At the begging you do feel miserable, but after one week or two you would be back on the track. You only making excuses for yourself.
@@learnmore9485 dude tried that for three months same condition 1600 cals are too little, no matter how you look at it I am not a professional body builder but I will say that I understand my body's behaviour, I am currently on a cut with 2500 cals per day and successfully lost 6 pounds in a month.
Please note: I started at 175lbs. Slightly skinny-fat!? This is very helpful, high-quality, easy understanding information for those of us striving for improving health and body composition!! I have been following Kyle's approach religiously for 12 months. This tutorial lead me to fully realize what it takes to reach once unthinkable results! Slowly went from 175 to 183ish, following a clean bulk. Then down to 166ish, accomplished over a 12 month period. Never gained or lost more than 3 & 1/2lbs in a week. I've been consistently around 166lbs for about 6 weeks now. 5'11. The subcutaneous/visceral fat in my abdominal region has disappeared. I wanted to allow myself the time to realize how Kyle's advice might come to fruition before commenting on this tutorial. Which I've watched many times over. Kyle is unrivaled!! There is no other way to explain it. Remember to never have a destination. But absolutely enjoy your personal journey! You WILL be rewarded with positive results & fulfillment!!
I learn so much from reading everyones posts and your replies. Haha, saves me asking the same questions. I’m following your pull/push/leg routine and walk my dog 4x a day. (He’s so spoiled) lol. Thanks again for your videos.
@@maximilianschefberger9231 hey Max, just peruse his vids. Kyle’s basic version is pull-ups, then pushups, & finish with “air” squats, or formally known as, deep knee bends. No weights.
I live in South Korea. I have subscribed your channel now. Because your videos are very informative and also your pronunciation and intonation are just so clear that I can easily understand even though I'm not familiar with English. Anyway I really appreciate your videos and I'm gonna apply these tips in my daily life. Thank you bro! :)
Your calisthenics routine is very useful. Especially when you’re my age of 68 years old. I do a basic stretching routine before I start on either my body weight exercises consisting of any, pull, push, and squats. Or my strength routine with a barbell bar only weighing about 28 pounds. 3-4 sets, 12-15 reps each for upper, lower, midsection muscle groups. Then I do a cardio walking and or jogging around my back yard. Once a week I will do a Simple HIIT routine. I give myself 2 rest days each week. On my rest days I will do some stretching exercises and meditation. I started this routine because of the COVID-19 Pandemic last year. So far it’s been good and just eating small meals throughout the day and get at least 8-9 hours of sleep. You’re breakdown is great. Thanks for sharing your time and thoughts with us.
James, sounds like you have an amazing plan for health, fitness and longevity! Keep it up. Great to hear you started this during the pandemic and used it as an opportunity for something positive! Well done, brother!
You have a great well-trained logical thinking: instead of monotonously describing fisiological processes; you go straight to the key concept, because you actually grasped it. High energy Flux, wow, man spot on for fat loss!
Thank you this explains so much. I recently upped my cals because I felt like I needed more food and am still losing fat and feel so much better overall and this explains why! High energy flux FTW! Thanks for all the videos, pure gold.
100% your experience illustrates this point exactly! People often feel like crap when then are eating super low calorie diets. The psychology of this can’t be overstated. When you have a tiny calorie budget, it becomes very hard to stay in a deficit.
I'm currently undergoing 10x Fitness certification. 2-3 high intensity low duration workouts + 21 miles of walking a week + your exact same nutritional recommendation. It's almost fate that I found your channel. Thank you so much for doing what you do!
Something I've been doing for years now with great results, is training lower body (between 200 to 300 reverse lunges or squats spread out throughout the day) while at work. It's accomplished the very effect you're explaining here while also counteracting the effects of being a desk jockey. Especially since I keep my feeding window from 2pm to 10pm, I find this approach of spreading that workload throughout the day suppresses hunger by tapping on fat as fuel. As an awesome bonus, it keeps my system flush with endorphins all day.
@@chunkwobbler2544 great job! I do around 150 burpees a day (jump ones), in the midst of an injury so that keeps me going, getting that endorphins up in the morning and having a good sweat.....youre spot on with the endorphins you mentioned, a day where I dont be active for the first few hours, I'll feel sluggish and just be "depressed". Gonna add some squats and lunges to my daily routine as well...... just one thing -- with the squats and lunges, is that enough to build a strong lower body or is there maybe a part missing from being trained - like the hamstrings? cheers
@@MK-zf6or Reverse lunges definitely give the hamstrings some work, but not the kind that will leave your hamstrings smoked. I favor lunges over squats because squats become WAY easier and there's a LOT more muscle activation with lunges, especially the glutes.
@Shen Woo Absolutely. Also very easy to recover from once you've built up your work capacity over time. I don't even get soreness after a workout any more.
@@chunkwobbler2544 lunges annoy the crap outta me because I got tighter hips squats - I do a variation which is like 2 deep squats and at the end of the second squat, you jump as high as you can - that counts as one rep for me.... but overall jump squats make it a LOT more challenging, I could do squats up to 80s if they were the regular onesm whereas in my variation Im at a 20 per set and 5 sets.
I just found your channel today. I’m even more motivated to make the necessary changes I need to make to see the changes I want to see. I’ve been doing calisthenics for a few months now and my body is much stronger. Can you please make a video specifically on how to trim down and tighten up the triceps? The triceps have been a problem area for me.
I'm 43 and only JUST learned the importance of shopping for and preparing my own meals. I like the idea of hand washing dishes as well. It adds to the monitoring of intake vs. expenditure. My whole life has just been shoving handfuls of food in my face with no regard for what it is, or what it will do for my body.
I'm happy this found you, Jerry! I hope it makes a difference for you. Keep up some good habits and I think it will serve you well. Keep me updated on how it goes.
Thanks for the videos, tons of great info and I've been listening to you for a few days. At the end when you do the back lunges, I'd like to see it at a normal speed if possible, to really learn how you do it. Sped up is a bit confusing. Thanks man.
@@DizGuys It's not the same, once sampled at high speed, reducing it won't get you to the original result exactly, since to speed it up at 2x, half the frames are dropped, so naturally slowing it down will make it look not fluid.
i like your concept of nutrient partitioning explains why despite my slobbiness i have really nice legs i eat and drink a lot but i do have a long time habit of walking esp at night, use it or lose it
Walking in a fasted state has been a game changer for me. I do it first thing in the morning and add in some hill climbs for added leg strengthening. Also: check out barefoot style shoes. There are something like 33 joints and 26 bones in each foot along with hundreds of muscles and tendons they all get a workout when you use a barefoot style shoe.
Thank you Boges. I really wanted this. I realise now that I've always thought the Low Energy Flux was the best way to lose fat.. But found it to be unsustainable as a lifestyle. Everyone around me has been pushing me to eat more and I've always worried that I'd never be able to achieve a low fat physique with consuming more calories. This NEAT concept and High Energy Flux concept gives me hope. I'm going to give this a try and I know for sure that it's going to make my parents so happy to see me eat more and get into a more active lifestyle.
Love the content you present. I'm just starting my calithenics training from zero, so I've been researching as much as I can. I'm not sure if you have any video's on absolute beginner calithenics training, I'll have a look, but would you be interested in doing some? I'm an older guy as well, but not too old (Lol) so I want to be safe and still be able to carry on my daily functioning. I have subbed! Great video and advice! Thanks!
Thanks for the support! We talk a lot about this issue in the community, where we have quite a few experienced older gents. My general advice is to start with some variations that you can perform for higher reps, and then slowly building up over time. This might mean starting with a few sets of ring rows and incline push ups, a few times per week, and then over time adding volume, training days, and moving on to harder variations. Anyway, I highly suggest you join the community' it's free, and has a lot of info you might find relevant.
Being a calisthenics enthusiast myself for nearly 6yrs now, I can tell you that Mr Boges here, is "the man" if you want to learn about the principles of calisthenics and how to apply them in your own routine for optimal performance. I myself have been researching about calisthenics and the advice on this channel is one of the best that I've come across so far, so yeah, you can be sure that you're at the right place.
Hey D G! Great to hear form you again. Check out the work of Dr. John Kirsch and the Kauai study in regards to the lockout. He makes a compelling case that it's a movement that is actually necessary for good shoulder health. Let me know what you think.
balance i think is the key. Jogging for a half hour doesn't even burn a can of Coke. I was 50lbs over weight and gained a lot in a short period of time. Try to do it fast, it never works... either you hurt yourself or get sick from not eating enough. At last, it took me 2 and a half years to get back to my normal weight. Turn it in to a lifestyle instead of a fad diet, or a Jan 1st gym motivation run.
funny because i was like 60 lbs overweight, i did a keto diet with intermitent fasting, lost all of that in like 4 months. but it never lasts though, its just a fad diet. doing it quick and sticking with it would be the best of both worlds though. if i had to lose all of that during the course of 2 years i would be utterly and completely unmotivated to continue and would just be gaining weight like crazy.
I wish I knew this info years ago! Thank you! I've been doing something like HEF for the last 6 weeks and didn't even know it. It just felt natural and comfortable to me after finally taking some serious steps to clean up my diet and calculate my body's needs. In the past, I always did bulking and cutting and hated it. My body is recomping for the first time in my life.
I think that, as you said, adding little cardio to the daily routine is the key. We are really focusing on the long term effects, or should, 30 mins of walking per day seems nothing, you don't really need a shower after but it adds up in the long run. That's the least you can do for yourself if you're not active enough and it's really just a start or complimentary thing but it's far better than nothing.
Great video! I’d just add some info on adaptation when it comes to cardio - walking /running certain amount leads to less calories burned over time as our metabolism adjusts and “holds on” to some calories it used to burn…
Great video. The audio is quality good, but please consider turning the automatic subtitles on as english isn't my first language and it would help me. Lots of thanks. I don't have real weight issues, but I'm doing EMOM workouts with 10 push ups and 10 squats, 15-20 rounds.
Great insight. Thanks for this video. I see a lot of fit guys at the gym using a stationary bike with moving arms. I'm assuming that will burn more calories per hour than just walking?
Hello i just subscribed to your channel, information is priceless and trying to learn as much as I can. Thanks 🙏. I got a question about your vest, you might can add info about it in description, and when is the best time to use it. Thanks in advance.
Would it be possible to get the link to the research articles you reference? I have gotten very interested in health and fitness and would love to read about the studies that you mention!
Hey great content! Watched just about every video truly a hidden gem… Just wondering are these workouts the extent of what you do daily for exercise? Not including N.E.A.T are you achieving your physique with strictly Calisthenics?
Simple and easy to understand.....! Are these your actual workouts??? the ones you show in your videos? like 3 hard sets per exercise are enough for growth??? so far enjoying your content....! thanks.
Thank you. Yes I'm trying to make the content accessible for everyone so it is very easy to understand! Thanks for the feedback. Yep these are indeed my workouts. I do 3 hard sets per movement per day, 7 days per week, so 21 hard sets per week. It is plenty to grow on, and in fact I think I could get results on even less.
I'm combining walking, running and Indian wrestling training. Will never go back to the gym to workout between four walls. I also do weight training outdoor. Very recommendable. My fat percentage dropped extremely.
K boges Just curious, as far as nutrition goes...you find a method that works best for you (i.e. counting calories, intermittent fasting, low carb, etc.)? Personally, I’ve tried quite a bit, but find my best success seems to be OMAD/Warrior Diet, with some calorie counting as well. Love to hear what you have found to stay lean. Thanks in advance.
I am doing kind of same. It's good to know you are on right track. But I read/saw a video somewhere else. Maybe this video is old and they copied idea from here. IDK. Nice advice 👍
Brilliant video as always K Boges 🔥 The diet aspect in particular scares the shit out of me ever wanting to attempt/maintain the lifestyle because I can easily see situations where the budget simply can't keep up due to life circumstances. It doesn't help that in the UK, food prices are rapidly outpacing income in growth.
Hey Piers, I totally understand. It's definitely a challenge. Prices here are out of control, as well. Definitely making it tougher. I'm lucky though because I rarely eat out, don't drink, and don't have a lot of things, so most of my income goes to food for me and my family.
@@Kboges No, yeah, you're right that cutting out superfluous expenditures can make nutrient intake doable. Tuna, peanut butter, beans and other cheaper sources are viable right?
This is what keeps me from gaining weight, yet many my age act like its genetics. But they just sit most of the day and when they move its like slow motion. I don't sit when at home, its chore after chore. I workout in the backyard and will sometimes superset yardwork with calisthenics. This is really hard and gasses me out fast, but the calorie burn is wild.
Walking is amazing for fat loss. On average, you will burn 100 kcal per mile. And this is _roughly_ the same for running or walking. Running of course is more time efficient (more miles per unit of time), but then it's harder on the body as well (I walk 15-20 miles per week just fine, but I recently tried running for the first time in about 20 years. After about 1/2 mile I had a stress fracture in my tibia just below my knee...). I wonder what the difference is in terms of NEAT or just basal rate between sitting and standing. I have a standing desk for work. Is that burning more calories than sitting?
Spot on! You are exactly right....it's not about the power of the intervention, it's about sustainability of the practice! I've just very briefly looked into NEAT based on standing vs sitting.... do not quote me on this because I did not have a chance to throughly read the paper or compare it to the body of research on the subject. If I remember correctly, according to one investigation, the energy expenditure from standing was marginally greater than sitting (something like 2-3%). However, anecdotally, I've heard several people describe how standing desks were a big part of their successful weight loss strategy. I personally make it a point to not sit during the day, and I definitely think that this is a useful strategy to increase my energy expenditure. I would have to go back and look at the body of evidence on the topic, but I would suspect that extended standing involves a lot of calorically expensive subconscious movements that may not figure into the caloric cost of just "standing"; things like weight shifts, pacing, standing on one foot (as I type this, I'm standing and have one foot crossed over the other) and other real word "fidgeting" that occurs during standing for extended periods. Moreover, even if the expenditure is only 2% (which I'm skeptical of without further evidence), that is still a big chunk of calories of a year or a decade, and since many people gradually gain fat over years and decades, integrating a bunch of these small changes can have significant impacts over a lifetime.
Great video! New suscriber! I read on a book called exercised (author: lieberman) the same idea. That the little movements Is the true benefit between standing and sitting. No movements for long periods of time seems to be related with inflamation and some diseases
Hello, Kyle. I been thinking about doing a low intensity jumping rope for 20 minutes a day, what do you think about jumping rope compared to walking and running?
Yes! I love jumping rope. It's fantastic exercise. As far as comparing it to walking or running, jump rope can be as intense as you want to make it. I always prefer running and walking just because I enjoy them most, but often do a quick jump rope workout in the evening. It's great for the calves too! Keep at it and let me know how it goes for you.
@@Kboges I just eat chicken, rice and broccoli in a smaller portions, I decided to do cardio everyday because I ended up being starving when I'm focused too much on calories deficit.
@@iliveinsideyourhouse3943 This is a super common experience. Try to get as much low level physical activity as you can. Look for little things you can do that will increase energy expenditure... things like taking the stairs, parking further away, washing dishes by hand etc...Even consider knocking out a few squats after your meals. All this stuff adds up!
My understanding is that increased energy expenditure also has its limit. I said I just read said that an increase in exercise that used 500 cal knitted only a total energy expenditure of 360 cal. So there were some kind of compensation of, shifting of calorie use in the body. That compensation was even more likely in heavier individuals. Of course this doesn’t discount the value of movement.
Yep. It seems individual and it likely is impacted by diet, body composition, exercise modality, training status etc. It's also important to account for psychology; it is common to feel "free" to eat a bit more after you've exercise.
This is greatly motivating. I have started not depriving myself of foods I like, but simply eating in more reasonable quantities, and while I haven't seen obvious improvements on my body yet, I do feel a lot better, from eating normal, reasonable quantities compared to overeating like I did for years. I already do a tiny bit of strength/resistance training like 4-5 times a week, but I was afraid I was going to have to eat even less, and even completely cut out things that I enjoy eating, and do those strength and resistance exercises more, which take me a long time to recover (hence my apprehension on increasing those.) I'll instead increase my NEAT on top of my current efforts and see how that goes after a month or so, if I remember to, I'll give an update here :)
So I literally binge watched your channel. Very informative. I do have a question that I don't think you touched on. I recently downloaded a bodyweight app. It has 5 sets per movement part. Would this be too much daily volume?
I believe I’ve read this somewhere else but not sure: When in low energy flux and maintaining weight, are certain less vital body functions sacrificed? I don’t know much about biology but maybe things like nail/hair growth, skin repair or hormone making. My thought is that as calories get lower and lower your metabolism also slows down and in order to do that non-vital functions slow down in order to prioritize what keeps you alive? I ask because I read some comments about brain fog, fatigue, and just feeling miserable being in low energy flux. I was recently in low energy flux (not consciously) but just wanting to loose weight. Weight plummeted quickly but then plateaued (here’s where I’m thinking my metabolism adjusted to meet this new lower calorie intake). And I started feeling weak, tired all the time, and some brain fog.
Oh what great physique you have. Density and muscularity for sure. You inspired my 64 year old ass to keep working my bdywt pull-ups, chin-ups and varied overhead pre$$e$and flat and incline bench-pre$$e$. Cable seated rows with v bar. All benching and pre$$ing done with barbell . Occasionally may use dumbbells standing and seated
Love this! Eat more = Move more. And I love my Haagen-Dazs by the way. No need to starve for fat loss. Unless you like to be miserable, while I'm happy moving more and eating ice cream 😊
So, how much body fat/muscle mass do you currently have? What body fat percentage on average do you think is ideal? Thanks for these honest and clear information, cheers
I'm 6'1", 175 and about 10.5% bf based on my last dexa. I think this is very achievable for the vast majority of people provided they train for a few years and get their nutrition under control. Everyone will look different at a given BF% due to muscle belly shape, skeletal proportions, insertions etc, but I think most people will be pretty happy with a moderate amount of muscle and a fairly lean physique- you don't have to be HUGE to be functionally fit, athletic, healthy, or generally aesthetic.
@@Kboges 10.5% jheeez, I thought you wre around late 8 to early 9% considering theres not many people ive seen as lean as you are. Glad to know Im only 7% away from my goal bf%
Occasionally. It is not a part of my regular routine though. Maybe once every few weeks I will do 2 sets of hanging leg raises as a finisher. Pull ups and push ups hit the abs pretty hard so I haven't needed to do much direct work for them.
Great Channel... Was wondering when I would do light jogging noticed my appetite increasing but I was mainly vegan vegetarian... Now I am eating chicken maybe add some back and see if I still get hungrier with adding light jogging... I enjoy light jogging listening to music and when warm do like bike riding which doesn't seem to increase appetite but it seemed when jogging noticed appetite increasing which don't want because want to be in calorie deficit. Thx
Another important consideration here is that the more food you eat the more nutrients, i.e. vitamins and minerals, you're getting, which is better overall for your health and metabolism. Low energy flux is a low health state.
Any thoughts on drinking lots of cold water? In theory, every liter of water should absorb about 40 kcal of energy to go from near-freezing to body temperature. Assuming the common 4-liter-per day water consumption estimate, that's 160 kcal per day, or a bit over 1 pound of fat's worth of energy per month.
Ryan, I'm a HUGE fan of rucking. I don't have a volume alteration when comparing walking to rucking. I try and ruck daily for 2-4 miles and find this to be some of my favorite exercise. I would do more, but my schedule doesn't permit it.
I am a farm helper before having a corporate job. Back then, everyday involves back breaking work and really heavy lifting. I eat a lot but able to maintain a pretty decent musculature. Except for the small fat near my love handles, my shoulders and neck are set well and defined. Now I sit 8 hours per day in front of a computer. I am gaining weight, and so I tried eating less to maintain my body composition. I experienced an upset stomach almost most times of the week, having loose bowel movements, and bloating. And so I went back eating the same amount of food I used to consume. Man do I gain so much fat right now. Gotta try incorporating walking now.
Hey Justin, it's really amazing how having a physical job changes body composition and energy expenditure. Making that shift to a desk job is going to be a transition and it will take you a bit to adjust and dial in a new eating/moving routine. Just be patient, try to get in some good training, stay persistent, and you will get it.
You use "large number theory" and the "butterfly effect" (in the mathematical sense). I'm doing the same... In short - you think... ;) Congratulations! :))) *One of my games: - walking around the house in a loop band (on the ankles) - I drink coffee and look at the trees and from time to time (while sitting) I will do a set of legs (with loop band) How many calories will it burn? 100-300 kcal/ day But this is just one of the games... And here's one of the more interesting things:: Playing the piano 15 min. 120 kcal Ciao... :)))
So, hypothetically, if Im trying to cut 10 lbs and clean my diet up. Would I be better off on a 6 day PPL split VS a 3 day Full Body split? (All volume equal). Or does that not matter? I always hear everyone saying 3x FB is better for weight loss because more muscles used per session BUT only 3x a week. Your thoughts?
Question: Are double sessions on resistance training days as effective as daily resistant training for a high energy flux? or would that be redundant? For example, morning and evening sessions 3 days a week would be more convenient for me than one session 6 days a week.
Depends on your level and your living condition. Are you busy all the time? How often do you train? Are you keen on training? But let's put all of questions to the side, I would suggest taking double sessions with low energy flux. With this type of training, u wouldn't feel cramps and sore as much as doing it daily with high energy flux, however since your calorie intake is low, u wouldn't get that much of your training and vice versa. In the end, it's about doing what u want and enjoy. Train hard, stay safe and have fun
I’ve been saying this for years: you can eat a lot if you move a lot. I walk for an hour every day and it’s way better than running. I burn more calories and I recover much faster. Thank you for reassuring the usefullness of it.
Exactly!
Agree with you
I walk 5 miles every morning and lost 40 pounds in 6 months
@@Hellogbengoose how long does that take?
@@genxer74 prolly like a lil over an hour . Some days i break it into two sessions 3 miles in the morning and 2 miles at night . Some days i do 5 miles 2x . Just depend on how I’m feeling
I am an academic and make a living by thinking and writing. I tried a very low calorie intake before and frequently had brain fog and was just unable to concentrate for long periods of time. It significantly impacted my productivity. So I agree with what Mr. Boges is saying: while the low calorie intake approach may sound good in theory, it made me miserable, distracted, and feeling deprived all the time. It doesn't have to be that way. Since then, I changed my strategy: eating a balanced diet emphasizing wholesome food sources, and then walking to work (1 hour each way). On top of that, do strength training 2-3 times a week. I not only lost stubborn fat but also maintained muscle mass.
BINGO! That is exactly it. Low calories diets SUCK for a lot of people, myself included. The brain fog and lack of concentration is a real thing. Your strategy is perfect and I'm happy you got it dialed in for yourself. Well done and thanks for the feedback!
What a success story. Thanks, you’re inspiring.
yes this happened with me too, i started working out two years ago just basic calisthenics and followed chris heria workout plan (don't judge me i was a novice). I was relatively short 173cm or 5 feet 7 inch and 72kgs(159 pounds i have high bone density), according to calculator i lowered my calories to 1600 calories and boy i was miserable, i worked out in the morning , i had to go to college afterwards, i would fall asleep so much often, i was hangry all the time and my demeanor changed. since then i upped my calories. I am currently 87kgs (192 pounds) and have put on quite a lot of muscle (didn't burn quite a lot of fat though) i kept my calories around 2000 - 2500 (currently 2000) but i still struggle to lose fat due to my low energy flux / slow metabolism, and yes covid didn't help, i have a desk job which add on to, and going below 2000 cals makes me go hay wire.
@@shantanuyadav6135 na Bro!
You have to give your body some time to adjust the new strategy.
At the begging you do feel miserable, but after one week or two you would be back on the track.
You only making excuses for yourself.
@@learnmore9485 dude tried that for three months same condition 1600 cals are too little, no matter how you look at it I am not a professional body builder but I will say that I understand my body's behaviour, I am currently on a cut with 2500 cals per day and successfully lost 6 pounds in a month.
Please note: I started at 175lbs. Slightly skinny-fat!?
This is very helpful, high-quality, easy understanding information for those of us striving for improving health and body composition!!
I have been following Kyle's approach religiously for 12 months. This tutorial lead me to fully realize what it takes to reach once unthinkable results!
Slowly went from 175 to 183ish, following a clean bulk. Then down to 166ish, accomplished over a 12 month period. Never gained or lost more than 3 & 1/2lbs in a week.
I've been consistently around 166lbs for about 6 weeks now.
5'11.
The subcutaneous/visceral fat in my abdominal region has disappeared.
I wanted to allow myself the time to realize how Kyle's advice might come to fruition before commenting on this tutorial. Which I've watched many times over.
Kyle is unrivaled!!
There is no other way to explain it.
Remember to never have a destination. But absolutely enjoy your personal journey!
You WILL be rewarded with positive results & fulfillment!!
Its ok to have a destination just focus on the journey
Love your straight to point approach. No messing about with long winded intros and other nonsense. Cheers
I learn so much from reading everyones posts and your replies. Haha, saves me asking the same questions. I’m following your pull/push/leg routine and walk my dog 4x a day. (He’s so spoiled) lol. Thanks again for your videos.
Thank you! I'm happy the questions and comments are useful. That's exactly my hope!
same here. my dog gets 3-4 walks/day...
Where do I find his push pull leg routine?
@@leehelppie4544 after my breakup & job loss 3 years ago, my dog kept my sanity in place. “Here’s to pups”
@@maximilianschefberger9231 hey Max, just peruse his vids. Kyle’s basic version is pull-ups, then pushups, & finish with “air” squats, or formally known as, deep knee bends. No weights.
I live in South Korea. I have subscribed your channel now. Because your videos are very informative and also your pronunciation and intonation are just so clear that I can easily understand even though I'm not familiar with English. Anyway I really appreciate your videos and I'm gonna apply these tips in my daily life. Thank you bro! :)
Thanks, Travis. I appreciate the support!
10/10 advice, thanks for no BS. Best fitness channel.
Thank you, Isaac! Much appreciated, brother! 🙏
Your calisthenics routine is very useful. Especially when you’re my age of 68 years old. I do a basic stretching routine before I start on either my body weight exercises consisting of any, pull, push, and squats. Or
my strength routine with a barbell bar only weighing about 28 pounds. 3-4 sets, 12-15 reps each for upper, lower, midsection muscle groups. Then I do a cardio walking and or jogging around my back yard. Once a week I will do a Simple HIIT routine. I give myself 2 rest days each week. On my rest days I will do some stretching exercises and meditation. I started this routine because of the COVID-19 Pandemic last year. So far it’s been good and just eating small meals throughout the day and get at least 8-9 hours of sleep. You’re breakdown is great. Thanks for sharing your time and thoughts with us.
James, sounds like you have an amazing plan for health, fitness and longevity! Keep it up. Great to hear you started this during the pandemic and used it as an opportunity for something positive! Well done, brother!
bro share more results with us
You have a great well-trained logical thinking: instead of monotonously describing fisiological processes; you go straight to the key concept, because you actually grasped it. High energy Flux, wow, man spot on for fat loss!
Thanks, S Stein! I appreciate the kind feedback very much!
Thank you this explains so much. I recently upped my cals because I felt like I needed more food and am still losing fat and feel so much better overall and this explains why! High energy flux FTW! Thanks for all the videos, pure gold.
100% your experience illustrates this point exactly! People often feel like crap when then are eating super low calorie diets. The psychology of this can’t be overstated. When you have a tiny calorie budget, it becomes very hard to stay in a deficit.
I'm currently undergoing 10x Fitness certification. 2-3 high intensity low duration workouts + 21 miles of walking a week + your exact same nutritional recommendation. It's almost fate that I found your channel. Thank you so much for doing what you do!
Really glad I found your channel. You are knowledgeable and legit
Much appreciated!
Something I've been doing for years now with great results, is training lower body (between 200 to 300 reverse lunges or squats spread out throughout the day) while at work. It's accomplished the very effect you're explaining here while also counteracting the effects of being a desk jockey. Especially since I keep my feeding window from 2pm to 10pm, I find this approach of spreading that workload throughout the day suppresses hunger by tapping on fat as fuel. As an awesome bonus, it keeps my system flush with endorphins all day.
@Shen Woo It feels great. My legs and glutes feel strong and have a nice amount of muscle.
@@chunkwobbler2544 great job! I do around 150 burpees a day (jump ones), in the midst of an injury so that keeps me going, getting that endorphins up in the morning and having a good sweat.....youre spot on with the endorphins you mentioned, a day where I dont be active for the first few hours, I'll feel sluggish and just be "depressed".
Gonna add some squats and lunges to my daily routine as well...... just one thing -- with the squats and lunges, is that enough to build a strong lower body or is there maybe a part missing from being trained - like the hamstrings?
cheers
@@MK-zf6or Reverse lunges definitely give the hamstrings some work, but not the kind that will leave your hamstrings smoked. I favor lunges over squats because squats become WAY easier and there's a LOT more muscle activation with lunges, especially the glutes.
@Shen Woo Absolutely. Also very easy to recover from once you've built up your work capacity over time. I don't even get soreness after a workout any more.
@@chunkwobbler2544 lunges annoy the crap outta me because I got tighter hips
squats - I do a variation which is like 2 deep squats and at the end of the second squat, you jump as high as you can - that counts as one rep for me.... but overall jump squats make it a LOT more challenging, I could do squats up to 80s if they were the regular onesm whereas in my variation Im at a 20 per set and 5 sets.
Great, thank you, I´ll definitely be applying this advice!!
My pleasure, Pedro!
I just found your channel today. I’m even more motivated to make the necessary changes I need to make to see the changes I want to see. I’ve been doing calisthenics for a few months now and my body is much stronger. Can you please make a video specifically on how to trim down and tighten up the triceps? The triceps have been a problem area for me.
Close grip push ups, bear crawls, dips... those are all going to build some solid triceps.
@@Kboges Thank you!
ANYBODY THAT LIVES IN SUCH A BEAUTIFUL AREA WITH THIS MUCH PRIVACY, I WILL FOLLOW!
I ENVY THIS GUY FOR HIS BEAUTIFUL PRIVATE PLACE TO LIVE👌
I'm 43 and only JUST learned the importance of shopping for and preparing my own meals. I like the idea of hand washing dishes as well. It adds to the monitoring of intake vs. expenditure. My whole life has just been shoving handfuls of food in my face with no regard for what it is, or what it will do for my body.
I'm happy this found you, Jerry! I hope it makes a difference for you. Keep up some good habits and I think it will serve you well. Keep me updated on how it goes.
Thanks for the videos, tons of great info and I've been listening to you for a few days. At the end when you do the back lunges, I'd like to see it at a normal speed if possible, to really learn how you do it. Sped up is a bit confusing. Thanks man.
Noted! Will do more normal speed leg work. Thanks for the feedback!
You can always adjust the playback speed in the settings 🙂
@@DizGuys It's not the same, once sampled at high speed, reducing it won't get you to the original result exactly, since to speed it up at 2x, half the frames are dropped, so naturally slowing it down will make it look not fluid.
bruh,you are completely a legend
Just joined the community. Looking forward to better fitness with my fellow Kyle followers =)
Thank you, Frankie! Looking forward to chatting with you in there!
Great Video! Ive done this Workout with 200 lunges after the workout. It feels different and very high intensity. Definetly worth it 💪🙂
Thanks Mirko! Thats awesome! Yeah the pump can be intense!
Excellent video as always!
Thank you, Cascade1
Very informative. Thanks for the knowledge✊🏾
Thanks dude! I always appreciate the support!
Hi Kyle, I'm so glad I found your channel, your content is right on. Keep up the great work, thank you.
Thank you, Peter! Much appreciated🙏
Great information. Deserves a lot more views. Great job !
Thanks!
I'm so happy came across this channel .. so much valuable info!
Thank you!
i like your concept of nutrient partitioning explains why despite my slobbiness i have really nice legs i eat and drink a lot but i do have a long time habit of walking esp at night, use it or lose it
Thank you for the information 👍 really really enjoying it 👌
Thank you for the support!
Walking in a fasted state has been a game changer for me. I do it first thing in the morning and add in some hill climbs for added leg strengthening. Also: check out barefoot style shoes. There are something like 33 joints and 26 bones in each foot along with hundreds of muscles and tendons they all get a workout when you use a barefoot style shoe.
Great strategies! Thanks for sharing! 💪💯
Thank you Boges. I really wanted this. I realise now that I've always thought the Low Energy Flux was the best way to lose fat.. But found it to be unsustainable as a lifestyle. Everyone around me has been pushing me to eat more and I've always worried that I'd never be able to achieve a low fat physique with consuming more calories. This NEAT concept and High Energy Flux concept gives me hope. I'm going to give this a try and I know for sure that it's going to make my parents so happy to see me eat more and get into a more active lifestyle.
hows it going on?
Audio books on long walks is a favorite of mine!
Yep. GREAT strategy!
Love the content you present. I'm just starting my calithenics training from zero, so I've been researching as much as I can. I'm not sure if you have any video's on absolute beginner calithenics training, I'll have a look, but would you be interested in doing some? I'm an older guy as well, but not too old (Lol) so I want to be safe and still be able to carry on my daily functioning. I have subbed! Great video and advice! Thanks!
Thanks for the support! We talk a lot about this issue in the community, where we have quite a few experienced older gents. My general advice is to start with some variations that you can perform for higher reps, and then slowly building up over time. This might mean starting with a few sets of ring rows and incline push ups, a few times per week, and then over time adding volume, training days, and moving on to harder variations. Anyway, I highly suggest you join the community' it's free, and has a lot of info you might find relevant.
@@Kboges Sounds good. I will look into it. Thanks for responding. I'll start with what you've recommended here. Take care!
Being a calisthenics enthusiast myself for nearly 6yrs now, I can tell you that Mr Boges here, is "the man" if you want to learn about the principles of calisthenics and how to apply them in your own routine for optimal performance.
I myself have been researching about calisthenics and the advice on this channel is one of the best that I've come across so far, so yeah, you can be sure that you're at the right place.
I needed this video. Straight to the point. Lovely setting as well, where do you live?
Thank you very much. I'm happy you found it helpful.
I'm in San Diego.
Thanks for explaining energy flux. It's an important concept that gets too little attention.
Thanks brother!
Very good video ❤
Thank you!
@@Kboges I never thought you would respond me thank you
Really good stuff, man.
Thank you!
@@vturcsik Thanks dude! I appreciate the support. Let me know if you ever have any questions.
Love your channel its my favorite. Please let me know where I can pick up that weight vest and keep the videos going you have a great channel.
5:45 great 3 tips. Nice pull ups but I thought it was safer to never fully lock out. Same with squats. I could be wrong.
Hey D G! Great to hear form you again. Check out the work of Dr. John Kirsch and the Kauai study in regards to the lockout. He makes a compelling case that it's a movement that is actually necessary for good shoulder health. Let me know what you think.
One of the best fitness channels. Love from India 🇮🇳
balance i think is the key. Jogging for a half hour doesn't even burn a can of Coke. I was 50lbs over weight and gained a lot in a short period of time. Try to do it fast, it never works... either you hurt yourself or get sick from not eating enough. At last, it took me 2 and a half years to get back to my normal weight. Turn it in to a lifestyle instead of a fad diet, or a Jan 1st gym motivation run.
funny because i was like 60 lbs overweight, i did a keto diet with intermitent fasting, lost all of that in like 4 months. but it never lasts though, its just a fad diet. doing it quick and sticking with it would be the best of both worlds though. if i had to lose all of that during the course of 2 years i would be utterly and completely unmotivated to continue and would just be gaining weight like crazy.
I like walking in my lunch break. Most colleges just sit in the break room but we sit all day so walking makes me feel so much better
I wish I knew this info years ago! Thank you! I've been doing something like HEF for the last 6 weeks and didn't even know it. It just felt natural and comfortable to me after finally taking some serious steps to clean up my diet and calculate my body's needs. In the past, I always did bulking and cutting and hated it. My body is recomping for the first time in my life.
Amazing channel, pretty helpful
I think that, as you said, adding little cardio to the daily routine is the key. We are really focusing on the long term effects, or should, 30 mins of walking per day seems nothing, you don't really need a shower after but it adds up in the long run. That's the least you can do for yourself if you're not active enough and it's really just a start or complimentary thing but it's far better than nothing.
Agreed!
Great video! I’d just add some info on adaptation when it comes to cardio - walking /running certain amount leads to less calories burned over time as our metabolism adjusts and “holds on” to some calories it used to burn…
Great video. The audio is quality good, but please consider turning the automatic subtitles on as english isn't my first language and it would help me. Lots of thanks.
I don't have real weight issues, but I'm doing EMOM workouts with 10 push ups and 10 squats, 15-20 rounds.
Nutrient partitioning. Extremely interesting, had no idea this was possible.
Great insight. Thanks for this video. I see a lot of fit guys at the gym using a stationary bike with moving arms. I'm assuming that will burn more calories per hour than just walking?
Hello i just subscribed to your channel, information is priceless and trying to learn as much as I can. Thanks 🙏.
I got a question about your vest, you might can add info about it in description, and when is the best time to use it. Thanks in advance.
coming from Germany, where we walk all the time, I have to say that in the US this is so overlooked and underestimated
Agreed! Thank you for bringing this up.
Would it be possible to get the link to the research articles you reference? I have gotten very interested in health and fitness and would love to read about the studies that you mention!
Hey great content! Watched just about every video truly a hidden gem… Just wondering are these workouts the extent of what you do daily for exercise? Not including N.E.A.T are you achieving your physique with strictly Calisthenics?
Thanks for explaining this. What kind of daily resistance training do you recommend? Do kettlebell swings count?
I prefer calisthenics for accessibility, injury prevention, and efficiency, but a KB swing is fantastic!
@@Kboges I have a kettlebell at home which I need to start using 😄
Thanks for your reply!
A most excellent channel 🙏
Thank you!
Agreed really good stuff
Thanks Cliff!
I find its simplicity we want ,when things become to technical its draining. .
Eat less ,walk more ,and copy you ....xx
Simple and easy to understand.....! Are these your actual workouts??? the ones you show in your videos? like 3 hard sets per exercise are enough for growth??? so far enjoying your content....! thanks.
Thank you. Yes I'm trying to make the content accessible for everyone so it is very easy to understand! Thanks for the feedback.
Yep these are indeed my workouts. I do 3 hard sets per movement per day, 7 days per week, so 21 hard sets per week. It is plenty to grow on, and in fact I think I could get results on even less.
I'm combining walking, running and Indian wrestling training. Will never go back to the gym to workout between four walls. I also do weight training outdoor. Very recommendable. My fat percentage dropped extremely.
I love it! That's an amazing combo of training. It will serve you well.
Solid info ❤️
Thanks!
👊
Thanks man.
Great info; thanks! You’re an animal, which inspires me.
Love the channel - what do you think of weighted (heavy) jump rope?
Great 👍🏻 ideas brother. Really enjoying the content.
Thank you, CJ! I appreciate it!
K boges Just curious, as far as nutrition goes...you find a method that works best for you (i.e. counting calories, intermittent fasting, low carb, etc.)? Personally, I’ve tried quite a bit, but find my best success seems to be OMAD/Warrior Diet, with some calorie counting as well. Love to hear what you have found to stay lean. Thanks in advance.
I am doing kind of same. It's good to know you are on right track.
But I read/saw a video somewhere else. Maybe this video is old and they copied idea from here. IDK.
Nice advice 👍
Yeah the video is old.
Thanks!
Brilliant video as always K Boges 🔥
The diet aspect in particular scares the shit out of me ever wanting to attempt/maintain the lifestyle because I can easily see situations where the budget simply can't keep up due to life circumstances. It doesn't help that in the UK, food prices are rapidly outpacing income in growth.
Hey Piers, I totally understand. It's definitely a challenge. Prices here are out of control, as well. Definitely making it tougher. I'm lucky though because I rarely eat out, don't drink, and don't have a lot of things, so most of my income goes to food for me and my family.
@@Kboges No, yeah, you're right that cutting out superfluous expenditures can make nutrient intake doable. Tuna, peanut butter, beans and other cheaper sources are viable right?
Are the exercices filmed from your home? The scenery looks stunning. I wonder where this is?
Did anyone else just leave this running and watch the 3,45 min of near silent reverse squats at the end? 😅💪 it’s here 6:30
LOL😂
Thank you!
This is what keeps me from gaining weight, yet many my age act like its genetics. But they just sit most of the day and when they move its like slow motion. I don't sit when at home, its chore after chore. I workout in the backyard and will sometimes superset yardwork with calisthenics. This is really hard and gasses me out fast, but the calorie burn is wild.
Superb content, very well presented. 👌
If you don't mind me asking, where do you live K?
Walking is amazing for fat loss. On average, you will burn 100 kcal per mile. And this is _roughly_ the same for running or walking. Running of course is more time efficient (more miles per unit of time), but then it's harder on the body as well (I walk 15-20 miles per week just fine, but I recently tried running for the first time in about 20 years. After about 1/2 mile I had a stress fracture in my tibia just below my knee...). I wonder what the difference is in terms of NEAT or just basal rate between sitting and standing. I have a standing desk for work. Is that burning more calories than sitting?
Spot on! You are exactly right....it's not about the power of the intervention, it's about sustainability of the practice!
I've just very briefly looked into NEAT based on standing vs sitting.... do not quote me on this because I did not have a chance to throughly read the paper or compare it to the body of research on the subject. If I remember correctly, according to one investigation, the energy expenditure from standing was marginally greater than sitting (something like 2-3%). However, anecdotally, I've heard several people describe how standing desks were a big part of their successful weight loss strategy. I personally make it a point to not sit during the day, and I definitely think that this is a useful strategy to increase my energy expenditure. I would have to go back and look at the body of evidence on the topic, but I would suspect that extended standing involves a lot of calorically expensive subconscious movements that may not figure into the caloric cost of just "standing"; things like weight shifts, pacing, standing on one foot (as I type this, I'm standing and have one foot crossed over the other) and other real word "fidgeting" that occurs during standing for extended periods. Moreover, even if the expenditure is only 2% (which I'm skeptical of without further evidence), that is still a big chunk of calories of a year or a decade, and since many people gradually gain fat over years and decades, integrating a bunch of these small changes can have significant impacts over a lifetime.
Great video! New suscriber!
I read on a book called exercised (author: lieberman) the same idea. That the little movements Is the true benefit between standing and sitting. No movements for long periods of time seems to be related with inflamation and some diseases
Hello, Kyle. I been thinking about doing a low intensity jumping rope for 20 minutes a day, what do you think about jumping rope compared to walking and running?
Yes! I love jumping rope. It's fantastic exercise. As far as comparing it to walking or running, jump rope can be as intense as you want to make it. I always prefer running and walking just because I enjoy them most, but often do a quick jump rope workout in the evening. It's great for the calves too! Keep at it and let me know how it goes for you.
@@Kboges
Good! Hopefully, I will lose some of the belly fat by using this strategy.
@@iliveinsideyourhouse3943 Yeah it can definitely help. Just make sure your diet is on point and the jump rope will sere as an excellent addition.
@@Kboges
I just eat chicken, rice and broccoli in a smaller portions, I decided to do cardio everyday because I ended up being starving when I'm focused too much on calories deficit.
@@iliveinsideyourhouse3943 This is a super common experience. Try to get as much low level physical activity as you can. Look for little things you can do that will increase energy expenditure... things like taking the stairs, parking further away, washing dishes by hand etc...Even consider knocking out a few squats after your meals. All this stuff adds up!
My understanding is that increased energy expenditure also has its limit. I said I just read said that an increase in exercise that used 500 cal knitted only a total energy expenditure of 360 cal. So there were some kind of compensation of, shifting of calorie use in the body. That compensation was even more likely in heavier individuals. Of course this doesn’t discount the value of movement.
Yep. It seems individual and it likely is impacted by diet, body composition, exercise modality, training status etc. It's also important to account for psychology; it is common to feel "free" to eat a bit more after you've exercise.
Add high muscle activation exercises....crawling, hopping, bounding, vaulting...See patch fitness for ideas...
This is greatly motivating. I have started not depriving myself of foods I like, but simply eating in more reasonable quantities, and while I haven't seen obvious improvements on my body yet, I do feel a lot better, from eating normal, reasonable quantities compared to overeating like I did for years. I already do a tiny bit of strength/resistance training like 4-5 times a week, but I was afraid I was going to have to eat even less, and even completely cut out things that I enjoy eating, and do those strength and resistance exercises more, which take me a long time to recover (hence my apprehension on increasing those.)
I'll instead increase my NEAT on top of my current efforts and see how that goes after a month or so, if I remember to, I'll give an update here :)
So I literally binge watched your channel. Very informative. I do have a question that I don't think you touched on. I recently downloaded a bodyweight app. It has 5 sets per movement part. Would this be too much daily volume?
I believe I’ve read this somewhere else but not sure:
When in low energy flux and maintaining weight, are certain less vital body functions sacrificed? I don’t know much about biology but maybe things like nail/hair growth, skin repair or hormone making. My thought is that as calories get lower and lower your metabolism also slows down and in order to do that non-vital functions slow down in order to prioritize what keeps you alive?
I ask because I read some comments about brain fog, fatigue, and just feeling miserable being in low energy flux. I was recently in low energy flux (not consciously) but just wanting to loose weight. Weight plummeted quickly but then plateaued (here’s where I’m thinking my metabolism adjusted to meet this new lower calorie intake). And I started feeling weak, tired all the time, and some brain fog.
Oh what great physique you have. Density and muscularity for sure. You inspired my 64 year old ass to keep working my bdywt pull-ups, chin-ups and varied overhead pre$$e$and flat and incline bench-pre$$e$. Cable seated rows with v bar. All benching and pre$$ing done with barbell . Occasionally may use dumbbells standing and seated
Some good advice but very few are truly natural in the fitness industry
Amazing full
Thanks!
THE TRUTHHHHHHHHHHH
Hey @k boges, why did you take off your weighted vest for your lunges?
Love this! Eat more = Move more. And I love my Haagen-Dazs by the way. No need to starve for fat loss. Unless you like to be miserable, while I'm happy moving more and eating ice cream 😊
Well said! I enjoy some ice cream as well! Movement for me is my primarily tool for increasing my energy expenditure.
So, how much body fat/muscle mass do you currently have? What body fat percentage on average do you think is ideal? Thanks for these honest and clear information, cheers
I'm 6'1", 175 and about 10.5% bf based on my last dexa. I think this is very achievable for the vast majority of people provided they train for a few years and get their nutrition under control. Everyone will look different at a given BF% due to muscle belly shape, skeletal proportions, insertions etc, but I think most people will be pretty happy with a moderate amount of muscle and a fairly lean physique- you don't have to be HUGE to be functionally fit, athletic, healthy, or generally aesthetic.
@@Kboges 10.5% jheeez, I thought you wre around late 8 to early 9% considering theres not many people ive seen as lean as you are. Glad to know Im only 7% away from my goal bf%
Do you ever do any ab work?
Occasionally. It is not a part of my regular routine though. Maybe once every few weeks I will do 2 sets of hanging leg raises as a finisher. Pull ups and push ups hit the abs pretty hard so I haven't needed to do much direct work for them.
Great Channel... Was wondering when I would do light jogging noticed my appetite increasing but I was mainly vegan vegetarian... Now I am eating chicken maybe add some back and see if I still get hungrier with adding light jogging... I enjoy light jogging listening to music and when warm do like bike riding which doesn't seem to increase appetite but it seemed when jogging noticed appetite increasing which don't want because want to be in calorie deficit. Thx
Another important consideration here is that the more food you eat the more nutrients, i.e. vitamins and minerals, you're getting, which is better overall for your health and metabolism. Low energy flux is a low health state.
Any thoughts on drinking lots of cold water? In theory, every liter of water should absorb about 40 kcal of energy to go from near-freezing to body temperature. Assuming the common 4-liter-per day water consumption estimate, that's 160 kcal per day, or a bit over 1 pound of fat's worth of energy per month.
Yeah I've heard about this. I have no personal experience with it. If you give it a shot, let me know how it works.
that sounds dangerous and stupid
do you have a training for developing calves
Thoughts on effectiveness of rucking for the activity volume vs walking?
Ryan, I'm a HUGE fan of rucking. I don't have a volume alteration when comparing walking to rucking. I try and ruck daily for 2-4 miles and find this to be some of my favorite exercise. I would do more, but my schedule doesn't permit it.
@@Kboges also aside from dips what do you recommend as push-up replacements while recovering from shoulder injury?
thanks,multumesc
I am a farm helper before having a corporate job. Back then, everyday involves back breaking work and really heavy lifting. I eat a lot but able to maintain a pretty decent musculature. Except for the small fat near my love handles, my shoulders and neck are set well and defined. Now I sit 8 hours per day in front of a computer. I am gaining weight, and so I tried eating less to maintain my body composition. I experienced an upset stomach almost most times of the week, having loose bowel movements, and bloating. And so I went back eating the same amount of food I used to consume. Man do I gain so much fat right now. Gotta try incorporating walking now.
Hey Justin, it's really amazing how having a physical job changes body composition and energy expenditure. Making that shift to a desk job is going to be a transition and it will take you a bit to adjust and dial in a new eating/moving routine. Just be patient, try to get in some good training, stay persistent, and you will get it.
Hello, do you warm up every time before working out?
What weight vest do you have? Want to know where to get one!
You use "large number theory" and the "butterfly effect" (in the mathematical sense). I'm doing the same...
In short - you think... ;)
Congratulations! :)))
*One of my games:
- walking around the house in a loop band (on the ankles)
- I drink coffee and look at the trees and from time to time (while sitting) I will do a set of legs (with loop band)
How many calories will it burn? 100-300 kcal/ day
But this is just one of the games...
And here's one of the more interesting things::
Playing the piano 15 min. 120 kcal
Ciao... :)))
What do you think of low carb diets, but with high calorie intake? Or does it not really matter if it's low carb or high carb?
Why did you take the vest off for lunges? Could’ve got more stimulus with fewer reps
So, hypothetically, if Im trying to cut 10 lbs and clean my diet up. Would I be better off on a 6 day PPL split VS a 3 day Full Body split? (All volume equal). Or does that not matter? I always hear everyone saying 3x FB is better for weight loss because more muscles used per session BUT only 3x a week. Your thoughts?
Question: Are double sessions on resistance training days as effective as daily resistant training for a high energy flux? or would that be redundant? For example, morning and evening sessions 3 days a week would be more convenient for me than one session 6 days a week.
Depends on your level and your living condition. Are you busy all the time? How often do you train? Are you keen on training? But let's put all of questions to the side, I would suggest taking double sessions with low energy flux. With this type of training, u wouldn't feel cramps and sore as much as doing it daily with high energy flux, however since your calorie intake is low, u wouldn't get that much of your training and vice versa. In the end, it's about doing what u want and enjoy.
Train hard, stay safe and have fun