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.
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.
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!
"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.
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.
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.
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
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
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.
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.
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.
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.
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.
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.
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.
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 😊🙏
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.
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
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!
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
I agree with some things, but not with others Totally agree that joining a sports club is a great idea. Training martial arts is what I attribute most of my fitness too. And as someone who never enjoyed more conventional cardio like running, it is the perfect way to get cardio without feeling bored to death I also agree that the tribalism in the modern fitness industry is ridiculous. A human being should be able to do a variety of things, not over specialise in a niche aspect of performance. You need to be able to lift, run, jump, climb, change directions, etc That being said, I think you drastically overestimate basic bodyweight movements and drastically underestimate squats and deadlifts, possibly to the point that you may be starting to fall into that same tribalism that I respect you so much for rejecting A few years ago, I could do loads of pushups and air squats, but I was still weak. I struggled to lift heavy boxes at my job and got tossed around like a ragdoll in sparring Squats and deadlifts single handedly changed that. While being able to do high reps of pull-ups and pushups is very important, you do need to be able to lift some heavy weight for everyday tasks. Bodyweight training is great for a variety of reasons, but if youre naturally skinny like I am, you don't have a lot of bodyweight to work with and likely won't build a lot of strength without some added weight, especially in the lower body Im not saying you need to be a powerlifter, but I don't think you can consider yourself fit if you don't have a semi decent squat and deadlift for your respective size and gender, the same way I don't think you could call yourself fit if you couldn't do a reasonable number of pull-ups or run a mile without collapsing Honestly, just combining squats and deadlifts with all of those bodyweight moves will make you plenty functional. Add in a sport, some basic plyometrics or kettlebell movements for explosiveness and work capacity (Kettlebell swings are a godsend) and you'll be fitter than 99% of the population Despite disagreeing with you on certain things, still love your content Bioneer. You're videos are one of the main reasons I got back into training after a spinal injury, and also a big part of why I'm so interested in combining different training modalities. Keep up the good work bro
Exactly. I don’t don’t understand how a person can praise the basic bodyweight squat so much but hate the barbell back squat lol. Like I can deadlift and squat a lot and I do love bodyweight exercises(I also think it’s ideal to add weight to your bodyweight movements. The weighted push-up/inverted row/dip/pull-up are underrated). You can train multiple things at once and it doesn’t take away anything.
I'd agree weighted squats are massive. As a skinny guy myself doing basic compound lifts woth weights has gotten me to a decent size whete I can now focus on body weight , football, and sandbag training.
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
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.
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.
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
Tried to get strong a few times. Ever stuck with it, didn’t see improvements. I ate standard American diet. I’m 42 now been whole food plant Only for 7 years. Started working out 6 months ago. I’ve gone from 5-6 pushups to 20+. Slow controlled pushups. My whole body is changing and growing and it’s been awesome!! Good luck! I really like hybrid calisthenics hybrid routine! Just 2 exercises a day and I can do them in my living room🙏✌️
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.
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!
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.
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.
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
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 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
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 😁
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.?
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 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.
What? No pudding after lunch? In all seriousness, I personally think we should play more. Sometimes we get too “old and stuffy” and forget to play. This will make it easier to get fitness in. Here’s to all the 40+ year old kids!!
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!
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 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
While I appreciate the message, most of us only have a limited amount of time to pursue our fitness goals. Instead of doing 5 different things just to end of advanced in none of them, I think its pretty rational to choose one thing to hopefully become elite in one day. And as far as bang for your buck, building muscle is just really hard to compete against when you think about all the benefits associated with hard bodybuilding training for cardiovascular health, joint integrity, and sexual competitiveness. The fewer variables the better. So let's lock in with our bodybuilding goals and not stop till we get what we want, aye.
I’m making the argument that “becoming elite someday” is only relevant to a small percentage of people starting out with fitness. Most just want to be healthier, look better, feel better. In which case, you can train any modality as long as you don’t take it to extremes. You make it sound like bodybuilding offers the most bang for buck but you could just as easily make the same argument for anything else: cardio, kettlebells, running. It’s just a matter of perspective. And if it’s true health and performance you want, balance is key.
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!
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 ALREADY PICKED YOU as my ATHLETE. You and Harumafiji! :D Also after years of bad lessons in High School I sang like Meatloaf. And looked like him... :(
I imagine the “unrealistic standards” part was hard to navigate. His physique is out of reach for most people, even if not because of genetics. Skillfully navigated. But I imagine it was tricky.
For me, fitness is a means to an end, not the end goal. Yet when you search advice online you indeed get the idea it should be your entire life. I just don't want to look like a human pudding and feel like crap.
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
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.
Just purchased Superfunctional training 2.0, looking forward to getting into the training, sorry if this is explained in the program I may have missed it, but do you do each exercise for 2 sets then move on to the next one, or do the whole workout once, and then repeat for the second set?
Commenting on the first 5 minutes. Is there a way to lose fat and become healthy with a dislocated shoulder recovery? I've been waiting for the doctors to see me for about 5 years, but NHS wait times are incredibly long. I've been getting back trouble for the compensation it's taking for the wrong muscles to move my shoulder, but I really just want to work out without feeling I'm destroying myself.
14:51 maybe skipping breakfast could work for some ppl but for 99.99999% of people including me i imagine they would just eat more for there other meals basically making no difference
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.
What are your thoughts on Mark Wildman training on RUclips? Bang for buck him and yourself value for money ....everything explained in layman terms .Thanks
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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 ✌️
Just when I need something to watch, the universe provides.
Computer, the most spiritual machine, powered by Spirit⚡
I thought same 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.
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!
"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.
😂
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.
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.
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
Fitness doesn’t mean fitness anymore
Another very good video for us that still live in the real world
Cheers
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
Love your positivity in the bro sphere. You're doing good work for young men
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"
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.
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 😀
Thank you Bioneer for this injection of sanity into the online fitness space!
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.
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.
Grounded yet inspirational. Cheers fella!
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.
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.
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 😊🙏
Please do a collaboration with The Stone Circle.
Again, couldn't agree more.
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.
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
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!
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
“Is that not more desirable for most people?…I think the world’s gone mad.” 💯
I agree with some things, but not with others
Totally agree that joining a sports club is a great idea. Training martial arts is what I attribute most of my fitness too. And as someone who never enjoyed more conventional cardio like running, it is the perfect way to get cardio without feeling bored to death
I also agree that the tribalism in the modern fitness industry is ridiculous. A human being should be able to do a variety of things, not over specialise in a niche aspect of performance. You need to be able to lift, run, jump, climb, change directions, etc
That being said, I think you drastically overestimate basic bodyweight movements and drastically underestimate squats and deadlifts, possibly to the point that you may be starting to fall into that same tribalism that I respect you so much for rejecting
A few years ago, I could do loads of pushups and air squats, but I was still weak. I struggled to lift heavy boxes at my job and got tossed around like a ragdoll in sparring
Squats and deadlifts single handedly changed that. While being able to do high reps of pull-ups and pushups is very important, you do need to be able to lift some heavy weight for everyday tasks. Bodyweight training is great for a variety of reasons, but if youre naturally skinny like I am, you don't have a lot of bodyweight to work with and likely won't build a lot of strength without some added weight, especially in the lower body
Im not saying you need to be a powerlifter, but I don't think you can consider yourself fit if you don't have a semi decent squat and deadlift for your respective size and gender, the same way I don't think you could call yourself fit if you couldn't do a reasonable number of pull-ups or run a mile without collapsing
Honestly, just combining squats and deadlifts with all of those bodyweight moves will make you plenty functional. Add in a sport, some basic plyometrics or kettlebell movements for explosiveness and work capacity (Kettlebell swings are a godsend) and you'll be fitter than 99% of the population
Despite disagreeing with you on certain things, still love your content Bioneer. You're videos are one of the main reasons I got back into training after a spinal injury, and also a big part of why I'm so interested in combining different training modalities. Keep up the good work bro
Exactly. I don’t don’t understand how a person can praise the basic bodyweight squat so much but hate the barbell back squat lol. Like I can deadlift and squat a lot and I do love bodyweight exercises(I also think it’s ideal to add weight to your bodyweight movements. The weighted push-up/inverted row/dip/pull-up are underrated). You can train multiple things at once and it doesn’t take away anything.
I'd agree weighted squats are massive.
As a skinny guy myself doing basic compound lifts woth weights has gotten me to a decent size whete I can now focus on body weight , football, and sandbag training.
Weighted vests are brillinat
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
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.
I dont really want to be mr olympia but i do want to be batman lmao
Really like your videos and have started doing a few of your techniques when I’m down the gym.
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.
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
Great advice and mindset as always!
Tried to get strong a few times. Ever stuck with it, didn’t see improvements. I ate standard American diet.
I’m 42 now been whole food plant Only for 7 years. Started working out 6 months ago. I’ve gone from 5-6 pushups to 20+. Slow controlled pushups. My whole body is changing and growing and it’s been awesome!! Good luck!
I really like hybrid calisthenics hybrid routine! Just 2 exercises a day and I can do them in my living room🙏✌️
Hampton is truly a blessing.
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.
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!
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 😊
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.
Bro cooked Tobie Maguire! 😭
I love your work man. Keep it up
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.
Great video mate
My fitness goals have changed a lot over the years. Right now, I just want to feel good and be able to do stuff.
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
Excellent no nonse content! I am a follower for sure! (man from Europe, 64)
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 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
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 😁
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.?
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.
Great upload as always
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.
What? No pudding after lunch?
In all seriousness, I personally think we should play more. Sometimes we get too “old and stuffy” and forget to play. This will make it easier to get fitness in. Here’s to all the 40+ year old kids!!
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!
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.
When he says he doesn’t deadlift , I couldn’t understand what he said was the reason.
He just doesn't want to, he prob doesn't like it personally. Nothing wrong with the exercise, personal choice
Thank you, i have never been called normal before.
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
While I appreciate the message, most of us only have a limited amount of time to pursue our fitness goals. Instead of doing 5 different things just to end of advanced in none of them, I think its pretty rational to choose one thing to hopefully become elite in one day. And as far as bang for your buck, building muscle is just really hard to compete against when you think about all the benefits associated with hard bodybuilding training for cardiovascular health, joint integrity, and sexual competitiveness. The fewer variables the better. So let's lock in with our bodybuilding goals and not stop till we get what we want, aye.
I’m making the argument that “becoming elite someday” is only relevant to a small percentage of people starting out with fitness. Most just want to be healthier, look better, feel better. In which case, you can train any modality as long as you don’t take it to extremes.
You make it sound like bodybuilding offers the most bang for buck but you could just as easily make the same argument for anything else: cardio, kettlebells, running. It’s just a matter of perspective. And if it’s true health and performance you want, balance is key.
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!
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.
Great advice!
Great video
This, just this!! What the heck is wrong with the world?!? When did we stop chasing real health & fitness and not insta worthy aesthetics?
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.
Spending money for gym membership ( and my martial art classes) work perfect for me. Not so much for my husband ;).
Yesterday, I completed my 365-day training goal. I'm now looking back at Bioneer videos to build a training program for 2025.
Healthy reminder
This is pure gold👍👍
I ALREADY PICKED YOU as my ATHLETE.
You and Harumafiji! :D
Also after years of bad lessons in High School I sang like Meatloaf. And looked like him... :(
As someone who has always been told I look like Toby Maguire independently by people in different countries, I appreciate hearing this. 😅
I love that meatloaf was the standard 3:46
I imagine the “unrealistic standards” part was hard to navigate. His physique is out of reach for most people, even if not because of genetics.
Skillfully navigated. But I imagine it was tricky.
For me, fitness is a means to an end, not the end goal.
Yet when you search advice online you indeed get the idea it should be your entire life.
I just don't want to look like a human pudding and feel like crap.
The thumbnail lighting is really good, you almost look uncannily not natty 😂 😊
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… 😅
Great video. I’d love to hear you in a conversation with Geoff Neupert.
Needed to hear the bit about building capacity 👍
I wash myself with a rag on a stick
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.
Just purchased Superfunctional training 2.0, looking forward to getting into the training, sorry if this is explained in the program I may have missed it, but do you do each exercise for 2 sets then move on to the next one, or do the whole workout once, and then repeat for the second set?
You're not crazy, brother.
Can I use the book, if I only have a pair of kettlebells?
Thank you
"I just typed 'fitness' ... and it's ... 90% bums .." 😆
Good video.
Don't train for looks, train to be strong and capable, thats what Goku would do 😤💪💪💪
18:18 is what you wanna see
Commenting on the first 5 minutes. Is there a way to lose fat and become healthy with a dislocated shoulder recovery? I've been waiting for the doctors to see me for about 5 years, but NHS wait times are incredibly long. I've been getting back trouble for the compensation it's taking for the wrong muscles to move my shoulder, but I really just want to work out without feeling I'm destroying myself.
14:51 maybe skipping breakfast could work for some ppl but for 99.99999% of people including me i imagine they would just eat more for there other meals basically making no difference
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.
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.
So a more realistic goal for me might be "I want to dance like Tobey Maguire in Spider-Man 3"
What are your thoughts on Mark Wildman training on RUclips? Bang for buck him and yourself value for money ....everything explained in layman terms .Thanks
He’s brilliant 10/10
And this is why the bioneer would never be a steroidhead bodybuilder