CLARIFICATION: After filming this video I realized that I should have clarified that "lift weights" can really be translated broadly as "resistance train." You don't literally have to lift *weights*. You could, of course, just use your own bodyweight/calisthenics (push-ups, pull-ups, etc.). Either way, do try to hit the general recommendations I outlined in this video regarding training frequency, intensity, etc. OK, cheers. Thanks for watching, and Strong ON! - Pat PS - As always, if you want to snag 101 free kettlebell workouts, go to www.101kettlebellworkouts.com
@@reaccionaprgood anticipation. Answer: No. But I would, for many people, not fuss over much else aside from getting those protein targets. A few simple rules/things to shoot at can make the process more sustainable.
Yes! It really can be that simple. And I think that may be a mental stumbling block for some people is that it may look or sound too simple to work. But an essential ingredient is consistency and time. Paraphrasing how Dan John quotes one of his coaches “… and keep doing that for 8 years.” Simplicity promotes consistency, and consistency over time is what the body responds to. It may take a few years, folks (but perhaps not 8 years like what Dan’s coach said)! But don’t be discouraged that it’ll take significant time to reach our goals ! Because over that time progress is made, we grow happier with each improvement we notice in how we feel and look.
Great insight, Dehyo. I remember my friend Jim (who has lost over 100lbs) emphasizing the important of just focusing intensely on just a few simple rules. Like, 1 - 2 things, and that's it. Shoot, when I reflect on my own progress throughout the years, it's not all that dissimilar. Complexity, for me, makes consistency more difficult. Definitely. Appreciate the comment.
Great video, thanks, Pat! Absolutely 100% agree!! I solidly believe in these two principles, and have watched my body transform over the past year. (It's been very bad for my wardrobe and wallet, though, none of my old clothes fit anymore... :) )
Now that is definitely what we would call a “good” problem to have. Appreciate you sharing this feedback. Curious to hear if there was anything else that really facilities your transformation.
@@supmuhhumbruh An excellent problem, indeed. :) Well, I completely stopped drinking alcohol, which in turn improved my sleep. I also got back into my "first love" sport, which is cycling. I make sure to have enough protein, and keep an eye on sugar (although I eat what I want, just not all the time...) I haven't felt or looked this good in many, many years. And at 45 (though not yet in perimenopause), I think it's plenty of proof that women don't need to fall apart at a certain age, or make peace with unwanted weight gain.
@@hanellefourieblair7268 Wow, major congratulations to you! It's funny, isn't it, just how much alcohol inhibits fat loss, and not *just* from a calorie perspective? How it disrupts and lessens the quality of sleep often has a (hugely) negative amplification effect concerning willpower, energy levels, etc. So, yeah. I'm with you: I hard drink at all, but for very special occasions. Anyway, very inspiring. I appreciate you sharing this with us.
Intermittent fasting is huge too. Getting your body used to going longer periods of time without food will decrease the total/frequency of Ghrelin hormone production (hunger feeling) and decrease the how often you feel hungry. Add a some prayer to that fasting and you’ve got all the bases covered!
Fasting has definitely been a major tool for me over the years, and I’ve worked to hard figured out different ways to make fasting work for different people. Sometimes people will fast one way, get frustrated, and never return. I think this is a mistake, like forgoing all exercises because you had a bad first experience at a group fitness class, or something. Better to understand that when properly implemented, these things (fasting, exercise, etc.) really do work, then just find the special approach that does it for you. Cheers!
I've been eating 160g(ish) of protein from 1/1/24. I drink two double protein shakes to keep my levels up if I'm short on time. I work 12 hour shifts and do all my eating in work so this is the most practical way of doing this. My workouts haven't really changed much but I usually keep it fun with variety. The last few days I have been practicing Dball Potato Sack Squats combined with Hanging Leg Raises every workout. I love Kettlebell Goblet Squats so using the Dball is a somewhat similar alternative if you want to try it. Lads watch the ball sack on the way up though 😂 👍
Using protein shakes (or "partial meal replacement therapy" as it is sometimes called in the literature) raelly is an underappreciated game changer. I sort of just stumbled into this in high school, found a lot of success with it, and only later realized this is something that has been fairly well studied and substantiated. People sometimes bark at the idea because it means taking "supplements" instead of "real food" but that is too often a vague and unhelpful differentiation. Truth is, for so many people, just swapping a meal here or there with a protein shake makes a major difference in their satiety, energy, and overall caloric control. So, yeah. Cheers, and happy training!
Oh man, definitely the toughest question of the day. Riff? Generally, I'm a huge fan of everyone on Back and Black and (the hugely underrated) Powerage. But if I *had* to pick a song, I might give it to either Sin City or Hell Ain't a Bad Place to Be. I really am equally split between Scott and Johnson. I love the playful, bluesy feel of Scott, but love just as much the gritty distortion of Johnson. How about you?
@@supmuhhumbruh Angus took his guitar playing to a whole new level, with Back in Black. The bands sound was much more layered and mature . I first heard that record when i was 14, and still to this day its among my top 10. Brain Scott has some amazing pipes ,but Bon is just so much fun to listen to. Have you every thought of what Back in Black would sound like with Bon on vocals.
@@denariusshekels Oh, totally. There is literally not a single wasted note on that album. I first heard it when I was, like, five or six years old, and I am still amazed by how many awesome things keep surprising me about it that I never noticed before. Bon was definitely more playful and almost certainly a better overall front man. But dang, Johnson just always nails his parts so well live, it's seriously impressive. I really can't pick between the two of them! Funny you ask about Back In Black with Bon. I've heard those rumors that he might have written a good bit of it but wasn't fairly credited. Some of the tunes -- for example, You Shook Me All Night Long -- do seem to have his mark all over them. Who knows. Either way, I'm sure it would have sounded amazing.
Hey Pat, I recently got the Paleo Workout book you wrote some years back. This is just me being a bit stupid but what is meant by laddering in terms of reps. I couldn't seem to understand 😅😅. Sorry
Sure, no problem. Oh, and thanks for getting the book! Laddering reps just means stacking reps as you go. So, for example, a 1 - 5 ladder would mean a set of 1, rest, then a set of 2, rest, then 3, etc. Make sense?
pullups, dips, double KB front squat, double KB clean, suitcase carry. omelette; Turkey chilli with beans; grilled salmon with rice and beans and cabbage Mountain bike and ruck on days when not lifting Sounds like a nice life!
Oh, it’s my pleasure. Thanks for watching! And like I said to somebody else, so long as my wife continues to dig my long, flowing locks, then I’ll keep pretending like I could have been in Whitesnake, if only I had been born in the appropriate decade.
How are we meant to take you seriously if ur not in a String Vest? It’s official uniform for all fitness guys. Lol! Great content buddy - love ur humour and delivery/content.
Well, *technically*, there a few videos of me in a string vest on this channel. But thankfully that's long since retired. Prefer the old school USA muscle tee these days, haha. Appreciate you!
I know you're always looking for comments on your videos, and you're a reader, and a science and research kinda guy... so a few books on the food and diet topic I'd like to ask if you've read, and recommend you check them out, if you haven't- Always Hungry? by Dr David Ludwig Why We Get Fat (and what to do about it) by Gary Taubes Eat Fat, Get Thin by Dr Mark Hyman
Thanks for these, James! I remember reading Why We Get Fat a while ago, but honestly, most of the details currently elude me. I recall his general thesis, of course. How would you rate the others (which I have not read)?
@@supmuhhumbruh Always Hungry? includes research and clinical data from Dr Ludwig's practice and research at Harvard. He advocates low or no sugar, decreasing carbs, increasing fats, and choosing nutrient dense foods, especially carbohydrates. His wife is a classically trained chef and has made many copycat recipes. Eat Fat, Get Thin is based on research and clinical data from Dr Hyman's practice. A similar premise as Always Hungry?, Hyman advocates increasing fat, especially for those with any form of metabolic disease. The most basic premise of the three books is that not all calories are created equal - "A calorie is not a calorie." The second is, reverse or avoid certain diseases by lowering carbs and increasing fat, and for most, increasing protein from animals also.
CLARIFICATION: After filming this video I realized that I should have clarified that "lift weights" can really be translated broadly as "resistance train." You don't literally have to lift *weights*. You could, of course, just use your own bodyweight/calisthenics (push-ups, pull-ups, etc.). Either way, do try to hit the general recommendations I outlined in this video regarding training frequency, intensity, etc. OK, cheers. Thanks for watching, and Strong ON!
- Pat
PS - As always, if you want to snag 101 free kettlebell workouts, go to www.101kettlebellworkouts.com
Since I know this will be an incoming question, might as well post it now:
“So, I only need to eat 150g of protein? No carbs or fat?”
@@reaccionaprgood anticipation. Answer: No. But I would, for many people, not fuss over much else aside from getting those protein targets. A few simple rules/things to shoot at can make the process more sustainable.
Yes! It really can be that simple. And I think that may be a mental stumbling block for some people is that it may look or sound too simple to work. But an essential ingredient is consistency and time. Paraphrasing how Dan John quotes one of his coaches “… and keep doing that for 8 years.” Simplicity promotes consistency, and consistency over time is what the body responds to. It may take a few years, folks (but perhaps not 8 years like what Dan’s coach said)! But don’t be discouraged that it’ll take significant time to reach our goals ! Because over that time progress is made, we grow happier with each improvement we notice in how we feel and look.
Great insight, Dehyo. I remember my friend Jim (who has lost over 100lbs) emphasizing the important of just focusing intensely on just a few simple rules. Like, 1 - 2 things, and that's it. Shoot, when I reflect on my own progress throughout the years, it's not all that dissimilar. Complexity, for me, makes consistency more difficult. Definitely.
Appreciate the comment.
Simple and straight to the point thanks man!
Just the way we like it around here. Thanks for watching!
Great video, thanks, Pat! Absolutely 100% agree!! I solidly believe in these two principles, and have watched my body transform over the past year. (It's been very bad for my wardrobe and wallet, though, none of my old clothes fit anymore... :) )
Now that is definitely what we would call a “good” problem to have.
Appreciate you sharing this feedback. Curious to hear if there was anything else that really facilities your transformation.
@@supmuhhumbruh An excellent problem, indeed. :) Well, I completely stopped drinking alcohol, which in turn improved my sleep. I also got back into my "first love" sport, which is cycling. I make sure to have enough protein, and keep an eye on sugar (although I eat what I want, just not all the time...) I haven't felt or looked this good in many, many years. And at 45 (though not yet in perimenopause), I think it's plenty of proof that women don't need to fall apart at a certain age, or make peace with unwanted weight gain.
@@hanellefourieblair7268 Wow, major congratulations to you! It's funny, isn't it, just how much alcohol inhibits fat loss, and not *just* from a calorie perspective? How it disrupts and lessens the quality of sleep often has a (hugely) negative amplification effect concerning willpower, energy levels, etc. So, yeah. I'm with you: I hard drink at all, but for very special occasions.
Anyway, very inspiring. I appreciate you sharing this with us.
Intermittent fasting is huge too. Getting your body used to going longer periods of time without food will decrease the total/frequency of Ghrelin hormone production (hunger feeling) and decrease the how often you feel hungry.
Add a some prayer to that fasting and you’ve got all the bases covered!
Fasting has definitely been a major tool for me over the years, and I’ve worked to hard figured out different ways to make fasting work for different people. Sometimes people will fast one way, get frustrated, and never return. I think this is a mistake, like forgoing all exercises because you had a bad first experience at a group fitness class, or something. Better to understand that when properly implemented, these things (fasting, exercise, etc.) really do work, then just find the special approach that does it for you.
Cheers!
I've been eating 160g(ish) of protein from 1/1/24. I drink two double protein shakes to keep my levels up if I'm short on time. I work 12 hour shifts and do all my eating in work so this is the most practical way of doing this. My workouts haven't really changed much but I usually keep it fun with variety.
The last few days I have been practicing Dball Potato Sack Squats combined with Hanging Leg Raises every workout. I love Kettlebell Goblet Squats so using the Dball is a somewhat similar alternative if you want to try it. Lads watch the ball sack on the way up though 😂 👍
Using protein shakes (or "partial meal replacement therapy" as it is sometimes called in the literature) raelly is an underappreciated game changer. I sort of just stumbled into this in high school, found a lot of success with it, and only later realized this is something that has been fairly well studied and substantiated. People sometimes bark at the idea because it means taking "supplements" instead of "real food" but that is too often a vague and unhelpful differentiation. Truth is, for so many people, just swapping a meal here or there with a protein shake makes a major difference in their satiety, energy, and overall caloric control. So, yeah. Cheers, and happy training!
What’s your favourite Angus Young riff , and are you in the Bon Scott or Brain Johnson camp.
Oh man, definitely the toughest question of the day. Riff? Generally, I'm a huge fan of everyone on Back and Black and (the hugely underrated) Powerage. But if I *had* to pick a song, I might give it to either Sin City or Hell Ain't a Bad Place to Be.
I really am equally split between Scott and Johnson. I love the playful, bluesy feel of Scott, but love just as much the gritty distortion of Johnson.
How about you?
@@supmuhhumbruh Angus took his guitar playing to a whole new level, with Back in Black. The bands sound was much more layered and mature . I first heard that record when i was 14, and still to this day its among my top 10. Brain Scott has some amazing pipes ,but Bon is just so much fun to listen to. Have you every thought of what Back in Black would sound like with Bon on vocals.
@@denariusshekels Oh, totally. There is literally not a single wasted note on that album. I first heard it when I was, like, five or six years old, and I am still amazed by how many awesome things keep surprising me about it that I never noticed before.
Bon was definitely more playful and almost certainly a better overall front man. But dang, Johnson just always nails his parts so well live, it's seriously impressive. I really can't pick between the two of them!
Funny you ask about Back In Black with Bon. I've heard those rumors that he might have written a good bit of it but wasn't fairly credited. Some of the tunes -- for example, You Shook Me All Night Long -- do seem to have his mark all over them. Who knows. Either way, I'm sure it would have sounded amazing.
btw, I could chat AC/DC all day, haha.
Hey Pat, I recently got the Paleo Workout book you wrote some years back. This is just me being a bit stupid but what is meant by laddering in terms of reps. I couldn't seem to understand 😅😅. Sorry
Sure, no problem. Oh, and thanks for getting the book! Laddering reps just means stacking reps as you go. So, for example, a 1 - 5 ladder would mean a set of 1, rest, then a set of 2, rest, then 3, etc. Make sense?
@@supmuhhumbruh Oh that makes sense. Looking back it seems obvious now thanks for clarifying 🙏🏽
@@xXXDeadlyHavocXXx anytime. Happy training!
pullups, dips, double KB front squat, double KB clean, suitcase carry.
omelette; Turkey chilli with beans; grilled salmon with rice and beans and cabbage
Mountain bike and ruck on days when not lifting
Sounds like a nice life!
Love me some turkey chili!
The inglorious Basterds reference 😂😂😂
Great catch!
woah...that's some rockstar level hair, and thanks for always making such useful videos
Oh, it’s my pleasure. Thanks for watching!
And like I said to somebody else, so long as my wife continues to dig my long, flowing locks, then I’ll keep pretending like I could have been in Whitesnake, if only I had been born in the appropriate decade.
Must say, when I first stumbled across your videos, my initial thought was that Ihsahn from Emperor had launched a fitness channel. ;)
Great video!
I'm glad you think so. Thanks for tuning in!
And here i thought it was going to be a big mac and fries combo
If only!
How are we meant to take you seriously if ur not in a String Vest?
It’s official uniform for all fitness guys.
Lol! Great content buddy - love ur humour and delivery/content.
Well, *technically*, there a few videos of me in a string vest on this channel. But thankfully that's long since retired. Prefer the old school USA muscle tee these days, haha.
Appreciate you!
This one doin numbers for real
Lets GOOO🎉
I know, right? Must have been the hair ; )
"Pet cats !" That's achievable !
Meets all the right criteria for goal setting. Measurable, realistic, time-bound, and exciting!
@@supmuhhumbruh There is a randomness factor to take into acount tho...my cat dictates when it's the right time for cuddles.
@@Jenjak I’ve heard this. I’m actually a St. Bernard opener. Things are different with dogs.
@@supmuhhumbruh I grew up with dogs. They are the best.
I know you're always looking for comments on your videos, and you're a reader, and a science and research kinda guy... so a few books on the food and diet topic I'd like to ask if you've read, and recommend you check them out, if you haven't-
Always Hungry? by Dr David Ludwig
Why We Get Fat (and what to do about it) by Gary Taubes
Eat Fat, Get Thin by Dr Mark Hyman
Thanks for these, James! I remember reading Why We Get Fat a while ago, but honestly, most of the details currently elude me. I recall his general thesis, of course. How would you rate the others (which I have not read)?
@@supmuhhumbruh Always Hungry? includes research and clinical data from Dr Ludwig's practice and research at Harvard. He advocates low or no sugar, decreasing carbs, increasing fats, and choosing nutrient dense foods, especially carbohydrates. His wife is a classically trained chef and has made many copycat recipes.
Eat Fat, Get Thin is based on research and clinical data from Dr Hyman's practice. A similar premise as Always Hungry?, Hyman advocates increasing fat, especially for those with any form of metabolic disease.
The most basic premise of the three books is that not all calories are created equal - "A calorie is not a calorie." The second is, reverse or avoid certain diseases by lowering carbs and increasing fat, and for most, increasing protein from animals also.
Help Pat beat the Algo
👍🔁✅🛎️
Yes, what an awful thing that is!
Great hair!
Ha, thanks, dude. My wife digs it, so I guess it'll stay!