Movement strategies for FAT LOSS
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- Опубликовано: 5 авг 2024
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Today I want to talk about some movement strategies for leaning out. I will address nutritional strategies in the future, so today is just going to focus on the movement side.
Here is the summary- You want to create an energy deficit to lose weight, but you want to do this while eating as many calories as you can, WHILE still being in an energy deficit. The answer... move more!
You can move more by increasing Non- Exercise Activity Thermogenesis (NEAT) be trying to incorporate more movement in your every day life.
Add in 20-40 minutes of easy cardio per day. I prefer walking, but this can be jogging, cycling, hiking, swimming etc. This allows you to accumulate a ton of volume and therefore burn a ton of calories over the weeks.
Do some daily resistance training. This helps build and preserve muscle mass, burns a few calories, and helps improve nutrient partitioning.
If you are serious about fat loss, you can do a short 20 minute walk in the morning, and then in the evening another 20 minute walk with 20 minutes of resistance training. In conjunction with a good diet, and increased NEAT, you will find yourself leaning out while eating more calories than before. So for example, in the past, if you only practiced dieting, you may have had to drop calories to 1800 to create an energy deficit. But with these movement strategies, you may be able to eat 2300 while maintaining the same deficit!
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.
I struggle with cognitive overload and your type of video format is just amazing. Short,simple,to the point! You have built and admirable physique and your approach to teaching people inspires me to keep going! 🙏🏻♥️
Love your straight to point approach. No messing about with long winded intros and other nonsense. Cheers
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.
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
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.
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🙏
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!
I'm so happy came across this channel .. so much valuable info!
Thank you!
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!
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.
10/10 advice, thanks for no BS. Best fitness channel.
Thank you, Isaac! Much appreciated, brother! 🙏
Great, thank you, I´ll definitely be applying this advice!!
My pleasure, Pedro!
Really glad I found your channel. You are knowledgeable and legit
Much appreciated!
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!
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.
Great strategies! Thanks for sharing! 💪💯
bruh,you are completely a legend
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 information. Deserves a lot more views. Great job !
Thanks!
One of the best fitness channels. Love from India 🇮🇳
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👌
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
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.
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
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!
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. 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.
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?
Amazing channel, pretty helpful
👊
Thanks man.
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?
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!
Very informative. Thanks for the knowledge✊🏾
Thanks dude! I always appreciate the support!
Excellent video as always!
Thank you, Cascade1
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.
Thank you for the information 👍 really really enjoying it 👌
Thank you for the support!
I find its simplicity we want ,when things become to technical its draining. .
Eat less ,walk more ,and copy you ....xx
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.
Nutrient partitioning. Extremely interesting, had no idea this was possible.
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!
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?
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?
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?
Audio books on long walks is a favorite of mine!
Yep. GREAT strategy!
Great info; thanks! You’re an animal, which inspires me.
Thanks for explaining energy flux. It's an important concept that gets too little attention.
Thanks brother!
Agreed really good stuff
Thanks Cliff!
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.
Thank you!
Love the channel - what do you think of weighted (heavy) jump rope?
A most excellent channel 🙏
Thank you!
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!
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
Some good advice but very few are truly natural in the fitness industry
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.
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.
Solid info ❤️
Thanks!
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!
Superb content, very well presented. 👌
If you don't mind me asking, where do you live K?
Really good stuff, man.
Thank you!
@@vturcsik Thanks dude! I appreciate the support. Let me know if you ever have any questions.
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
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.
i do 20k + steps at work a day. I am aiming for 2300-2500 calories for fat loss but tbh i havn't really seen a drastic change. This is where i struggle as eating anything less than this with that many steps + gym workout after is hard. The body is screaming for food. On my days off where i just lift weights its easy being low cals.
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.
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 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.
Are the exercices filmed from your home? The scenery looks stunning. I wonder where this is?
thanks,multumesc
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.
Amazing full
Thanks!
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.
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.
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.
Add high muscle activation exercises....crawling, hopping, bounding, vaulting...See patch fitness for ideas...
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?
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.
Very good video ❤
Thank you!
@@Kboges I never thought you would respond me thank you
THE TRUTHHHHHHHHHHH
Hey @k boges, why did you take off your weighted vest for your lunges?
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!
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.
do you have a training for developing calves
What weight vest do you have? Want to know where to get one!
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’m always glad for your videos, but sometimes I think “jeez, not another 50 bodyweight squats”...especially on Leg Day, or after a day of mountain biking. I do bodyweight or kettlebell squats when I watch. 50 minimum.
What do you recommend for some one with a L4/L5 herniated disc that is impacting my balance and down the leg tingling /numbness. I ve put on 20lbs as a result and in struggling to find a routine to get better. Any suggestions would be appreciated
See a physical therapist. If you are unable to, then the Prehab Guys have some excellent online programs tailored to specific injuries or parts of the body. I'm currently doing their neck and mid back program.
Do you mind if I ask what you do for work? You seem a very switched on guy.
Do u have any tips for removing stommach fat?
Why did you take the vest off for lunges? Could’ve got more stimulus with fewer reps
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
Old school bodybuilders trained this way, Lee Haney. He would eat a lot and train 4-5 hours in a day.
Do I have to redo the whole thing after bulking because I gained some fat and I don’t know what’s the approach here, do I just settle with maintenance cal?
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%
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?
Hello, do you warm up every time before working out?
Controlled movement is essential. Concentrate on the muscle you're training. You don't want to strain a muscle or tweak the lumbar area trying to use force/momentum. If you con your reps, you cheat your muscles.
I love doing calisthenics because I don’t have to go to the gym I used to go to the gym but got lazy and did mint wanna go but calisthenics you can do at home pushups dips and all I have to do is hop out of my bed and start
Yeah I love that too. I have a home gym, but I still prefer training with very minimal equipment. For me, I LOVE training outside.