Muscle grows almost exclusively when you're awake, MPS (muscle protein synthesis) pretty much only happens when you're awake, and *can* only happen within 4-5 hours of consuming protein (That said its not like your body will use every waking moment for building muscle mass, it will do it for maybe 8-12 hours a day in most cases). Not to say sleep isnt vital for building muscle mass, you do need to sleep to recover in other ways, but the "building" part of muscle mass is done almost exclusively when you're awake. But if your choice is ever to sleep 8 hours or sleep 6 hours and do workouts for 1 hour (if we say it takes 30 minutes to travel to and from gym) one or two times extra per week, then the person with more gym time is likely to see better results, if they can overcome the downsides (often psychological) from the lack of sleep (which can, probably will make your workouts have worse quality). But more gymtime will generally result in more muscle mass up to a certain point, although with diminishing returns. Quality time spent in the gym is by far, always the biggest common denominator in progress, other things matter too, but frankly it is sad that people love to act and exaggerate other points too. In part because it sounds "fresh" even though the common (incorrect) perception is that, and partially because people are often more averse to doing things that isnt spending time at the gym, theyd rather spend 5 hours mealprepping per week when 2 hours extra at the gym is likely to be more impactful, but more physically and mentally exhausting. Also I dont dislike the video or anything he made really good points which I'm not trying to refute. But I think its a bit sad that people overestimate the importance of other factors because it literally just hampers their progress. Theres nothing negative about mealprep, or sleeping good (ofc these are both very important things), but acting like these things are more important for progress than an extra hour at the gym per week (for MOST people at least), is nothing short of madness in the fitness community. On average a person who goes 2 hours a week but has perfect professional nutritionist meal plan, with 8 hours sleep a day. Will have significantly less progress than someone who eats like pretty crappy and sleeps maybe 6 hours a day but goes 3 hours. Like the results wont even be close as long as the diet isnt like extremely low on protein and or a large calorie deficit, it just wont matter that much for the average gym goer. Ofc its kind of an extreme scenario since 2 hours a week is almost nothing.
@@WTF2BlueTigerdoesn't that depend on *what* you progressing towards? Sure if you exclusively want to build muscle and don't care about literally anything else, more workouts is better for that. But that's not a balanced life and is not good in the long term (on the scale of years). It's not what this channel stands for so why would you expect him to give that advice?
@@garyjimenez3690 Basically envy. They hunger for a similar popularity that they don't believe they can achieve themselves. Disliking him temporarily sates that feeling of discontent long enough to get to sleep.
@@akari_netsu Or the advice is actively dangerous - "cure your autistic kid by subjecting them to chelation!", for example. Hampton's advice doesn't fall under that category, of course, and I find it actively useful as An Disabled myself, but it is a pretty good reason to dislike when someone's giving "advice"
I was walking 1 hour about 7 kms, didn't notice any change after 6 months,but my one friend met me after 10 months and he was surprised by visual weight loss😊😊😊
It’s hard to see the small detail when you see yourself everyday especially since water weight is in the equation which can make your weight on the scale and your looks fluctuate. One day you look flabbier because lack of water in your muscle tissue and another day you look slightly more rigid and defined because you got water retention in your muscle hence fullness of muscle shape
@@Jagdtiger46 7km is 4.3 miles. Average walking speed is 3-4 miles per hour. It's absolutely possible, they would just have to walk fast. When I walk to the shops I walk at a similar speed. It really isn't that hard.
For beginners, take it slow. Remember, it’s not a sprint. Not about out competing your friends who are lifting more than you. It’s about building small good habits that can get you strong. Many people lift for the sake of ego and attention when in reality fitness is about transformation being mature, having good habits, and lift for health sake, not ego sake.
The habit part is the most important one for me, it might not be the most efficient approach but adding some routine exercises to my daily routines has really made the biggest improvement. Water for coffee is heating up? Might as well do 2 minutes of stretching instead of reaching for the phone. Need to shower? A quick set of pushups or dips beforehand makes it way more rewarding. This is the only way that works for me personally because it keeps you more active throughout the day and you have lots of instant gratification sprinkled throughout your day.
Finally having this click was foundational in getting back on track. Like a lot of people I fell off my workout routine during the pandemic, and have spent the last couple years resolving to get back on it, pushing way too hard way too fast, burning out, and then just stopping altogether for another 6 months. About 2 months ago I decided to try again, only this time instead of instantly trying to hit every muscle group 2-3 times a week, training till failure each time, I spent like a month just working out once or twice a week, often times only hitting a muscle group once a week, and emphasizing low weight and manageable rep counts, rarely going to failure. Focusing on building the habit and basic conditioning over trying to instantly get back to the levels I used to be at. Over the course of the last month, I've slowly started being deliberate about working out at least 4 times a week, hitting every muscle group at least twice and working till failure and tracking my progress and the results have been insane. I'm already close to where I was pre-pandemic on a lot of exercises, building more muscle than I've had in years, and on track to be in the best shape of my life in a couple months.
I think for the "bulk or lose weight" question, there's an element that: if you need to lose a lot of weight, then putting on muscle may be totally doable while losing fat. And you can (and should) strength train regardless of your other goals anyway; it'll make your weight loss easier too.
@@HybridCalisthenics i recently lost weight first, lost 70lbs, and now im jacking up my protein and strength training. It didnt work the other way for me, really interesting!
I'm a fat guy in a long term calorie deficit and I'm losing both fat and muscle (according to my smart scale, which is dubious) but thanks to weight training my overall muscle mass percentage is steadily increasing.
This holistic approach is why I like to listen to you, Hampton. I have definitely fallen into the trap of too many exercises too soon.. and it only overwhelmed me. Now, more and earlier sleep is the major goal I am struggling with.
I have an advice too. Make yourself comfortable first. If you do push ups and if something hurt even with a matt below - put a blanket or pillow below on top of this. If you do squats and are scared of falling. Put a chair next to you to hold on.
i really appreciate how kind and realistic you are. you don't assume losing weight and intense dieting is something everyone wants to do, and you are very friendly to beginners
Thank you for giving a disclaimer before heading into the food section! For people who struggle with eating disorders, this really means everything. Thanks for always giving advice in a non-judgemental way and never assuming peoples goals and motivations for wanting to exercise! I love the focus on different types of goals: strength, muscle, skills, etc. As always, amazing video and really appreciate your care and nuance in this world of clickbaity youtube!
I'm 25, man, you made me start my calisthenic journey in 2023. From march to December i was able to do assisted handstand pushup and muscle up. Got shoulder injury in a football match and been off for 7months. Now I've started 2weeks before now i can't do more than 15pushup now and a single pullup seems impossible. And also now my pushup is off balance, lett side hit harder than right. I'm so frustrated right now man. Seeing myself in the mirror makes me cry inside. I force myself everyday to start I'm so lost. Also man, make longer videos, like seeing you talking this motivates a lot.❤️
Try Hamptons free routine (or buy his book) and start over from the absolute begining. Wall push ups and the like and build up slowly. Do not force yourself into the next injury. Greetings
I feel you. I have an orthopedic foot thing that kept me off my feet for exercise, basically all ground work and pull up style exercise, nothing involved my butt and legs. Today I noticed I have less buttock than Conan and it's actually a sad sight, especially since I'm super lean and happy about that for now. It sucks to have tiny legs and No a55 while showing off a sixpack and veiny, muscly shoulders and arms... i feel like I'm lying to people with my upper body while actually not being fit from the waist down
Hey :) i hope this message finds you well. If you are looking for some exercises for your rotatorcuffs i can recommend (light) indian clubs. They helped my injured shoulders. And the complex movements are challanging for the mind on top of feeling the feedback of the fliying weights. 😅 Videos of "the flowing dutchman" are high quality stuff 👍🏼 maybe this helps.
Dont just eat more, Eat well. Think rice, greens, and more meat. Avoid frozen foods. Chicken is probably the best meat for its value. Ensure you are getting enough protein and vitamins from your food(and ideally multivitamin) otherwise you will just be gaining useless weight that cannot be put towards building muscle.
@@scromberprofessionalautist1017 frozen fruit and veg is great for you. Same with frozen smoked salmon and other plain meats. Please don't tell people to avoid frozen foods. They can even be healthier than fresh!
Hey man. Two years ago I started watching your videos after my first trek. I wanted to get my first pull ups. Did a lot of stuff that you mentioned on and off. I don't usually watch anymore as I have moved to reddit BWF and Fitness FAQs and reneissance periodization but this video showed up today and wanted to watch it. I really want to thank you for helping me get on my feet with regards to fitness. Your earlier videos were all I used to watch. Your voice soothens and calms the inner self that says that I suc. I hear you talk and it doesn't say that anymore. Thanks.
Hampton, I am so happy to see your new videos. I've missed you during your hiatus man and I'm not alone. Good to see you regularly again, please keep posting, you are a ray of sunshine 😊
I play Starcraft since it first released in 1998 and now Starcraft 2 basically every day on average about 16-20 hours, I reduced my gaming time from 16 down to 12 and I really notice a huge difference it makes on sleep. I now don't play ranked anymore before sleeping and it helps sleep better. I use to play starcraft, go to bed for 2-3 hours and wake up and q for the next match to be ready.
I started over a year and a half ago, focusing on building strength and mobility in a local class geared to my age group. Consistently went to class and did all the things, and have seen a significant improvement in my overall quality of life. I've leveled up in class, so the work I'm doing now is more strenuous than the things I did at first, but I really do feel fine. Nose breathing, which for me involves low dose antihistamines to manage allergy symptoms, has improved my sleep and general sense of well being. I feel well rested in a way that I had not for years and years. In addition to all those things, a better nutrition plan and a consistent meditation/ mindfulness practice have all added up to transform my quality of life. Went on an impromptu 2 hour walk yesterday (with a visit to the local bagelry at the half way point) and today, yes, I feel fine. Limbered up to relieve a bit of stiffness, with a little cardio (few minutes each of rope flow, KB swings and gentle bounces on my small trampoline) and I'm full of energy today. Just thought I'd describe what I've done over time that has added up to success. Each bit is important, but consistency over time is key. Not feeling motivated to do a long workout? Do a short one and see how you feel the next day. You might be surprised how helpful it is to just do a bit of something to hold the space in your schedule so returning to something more intense is less challenging when the time comes.
I've been vegan for 10 years and I'm grateful that I worked on the diet side of my routine before anything else because I feel like diet is one of the most important aspects of overall health that people perhaps struggle with the most. There is a lot of emotional connection to food and breaking that cycle I feel is much harder than going to the gym and working out.
I had to learn that my expectations to how progress looks, was just out of touch with reality. I didnt think I would look like a body builder after a week, but something in the back of my mind, kinda kept expecting to. I noticed how others complimented me reaching my goals, while I hadnt noticed any change at all. Always just moving the goal posts, slowely leaning into body dysmorphia. Its a weird feeling, both knowing what the actualy rate of succes is, but also having your mind comparing yourself subconsiously to professional models, bodybuilders and athletes, trying to kill all pride and joy in your own journey
10 years ago, as a 51 year old woman just starting, I was able to do both... gain muscle and lose fat. The main thing was eating protein. AND, as you said, progressive. It took longer than I'd have liked then... it seemed to "happen overnight" I'm getting back at it after an illness, and it's again taking longer than I'd like but, the mental side is faster than previously. And, I love your content. Give me info, make me laugh, and give me info, then repeat that info cuz, repetition is exactly what I and I hope WE need.
Thank you so much for this video. I don't do fitness and gym, but I do sports. I also have chronic illness and mental health issues that lead me to go months on end without pretty much any exercise. It feels like I'm always starting from 0 again... This video was so warm and welcoming, I feel a lot less intimidated to "start again". ❤
Such great advice for a new/beginner or re-committed (and out of shape) exercisers. Appreciate the way you approach explaining this and your understanding of some of the mental, motivational and physical challenges we have as newbies. Excellent advice on sleep as well. I had a family member in sleep medicine and this is exactly what he would say!
Hampton, I just want to thank you. Your videos always feel like they focus on building people up, and I always leave with a better feeling than before I started watching the video.
Take it easy and just try to focus on enjoying exercise and make it consistent for now. Find things you enjoy and have fun in the simple feeling of noticing yourself improve over time.
@NightTimeDay Thank you very much for the advice. I'll make sure to take it easy, I'm going there to get healthier, so I'm in no rush for visual improvements. Lays off the pressure 🙌
I started to feel "fitness" after two years of running, before i walked everyday and had two sessions of pilates per week, i'm still walking to work everyday, taking the stairs, doing pilates as crosstraining, just increased the amount of exercise because i needed it, what i learned is that we need to be consistent, enjoy the activity, search for information on how to train or get a coach, eat healthy and don't expect quick results, this has to become a lifestyle
Hi. This was a great video. It's always a pleasure to view your advice. I would like to comment on the weight loss portion of the video. I am 42 going on 43 and I'd put on about 12 pounds of weight over the last 4 years and I wanted to shed some of those pounds. Being a teacher, I find it hard to get to a gym but I found exercising regularly over the summer break, focusing mostly on weight training with moderate cardio (biking), helped me lose about 10-12 pounds in about 8 weeks. I was managing my calorie intake like a beast. I was counting and recording my intake for everything, operating at a deficit, but maintaining a healthy balance of vitamins, nutrients, and proteins. As mentioned in your video, I cut alcohol significantly. I have one alcoholic beverage weekly now and I'm managing to keep my weight down now that school has started up again. With my schedule back to "insanely busy", I have time to exercise if I choose to fit it in. Weekday evenings (2-3) in my living room with low intensity calisthenics and weekend (1 day) at the gym are helping maintain flexibility, building of strength, and feeling well. I would say that setting achievable goals was the key to making the progress I did. I focused on what I wanted to do and I made it happen. Consistency is the key.
I'm one of those Mediterranean women that nobody would call "athletic"; ever since my body realized I wasn't a boy, I've been told to lose weight. It's the first thing doctors and nurses tell me. Everything else, I'm so healthy pharmacists cry. A couple of times I've been part of some sort of "gym at the park" thing where the work involved "and now let's do a plank on our elbows, see if you can stand 20 seconds!" _and I love the look in people's faces because the "fat woman" can do a real plank for a full minute._ Yes, I still have an ass. Yes, I'm still several sizes bigger than before premenopause arrived. But I can move a lot better than before I started exercising and without strange noises. And yes, sometimes I stop exercising for a while. But when I start again, it's less hard than it was at the very beginning, so yay!
At the risk of sounding controversial, if you struggle with your weight, I highly recommend the starch solution. I was super lean as a kid then quit sports and struggled and reading that book made me realize that I thought I had to eat all wrong and do crazy things to be thin and healthy. Tldr: potatoes and rice may save your life (and sanity) try eliminating oil and focusing on starches, fruits and vegetables. Really helped me personally
@@violetstudios8702 I appreciate the advice, but in my case quick starches make me sleepy. And I don't so much struggle with weight as with other people's BMI-obsession.
@@NavaSDMB not quick starches or refined like cakes or pastas but things like beans, corn and potatoes that people have eaten for thousands of years. Maize is a staple crop in many undeveloped countries where they are extremely healthy despite having not the greatest governments. Just something worth considering. The japanese live off of 90% rice and they live longer than anyone else. ❤ but I understand, its your choice.
@@violetstudios8702 Yes: potatoes and bread (European bread, not that American gum) and rice make me sleepy. And that's not a choice, that's how MY body works. The moment you try to tell me that I don't know my own body is the moment you move from "person trying to be helpful" to "person who should have shut up sooner".
Can't overstate sleep and winding down before bed! It can be something simple like playing low intensity single player instead of mmo because it takes the pressure off (how i do it with FH5) but whatever you do, allow yourself to calm all the way down and really feel sleepy, not just tired, when you go to sleep. I'm lucky to be a deep and solid sleeper (420 helps but it's been like that forever) but that means i tended to cut myself short. 6 good hours ARE like 8 right? WRONG! Sleep 8 of those hours and you'll realize how sharp and smart and fit you are!!!
Just got back into fitness again, I'm a senior in highschool and I want to reshape my body for the military. Not overweight but I have high fat content and lower muscle quality. Thanks for introducing (and reintroducing) me to exercise
A normal speed for weight loss is 1 kilogram per month. That means your calorie deficit is efficient and sustainable. The problem with weight loss is that people wanna lose weight fast. So they do a very restrictive diet and then binge eat. That's why i'm against fasting. It's just a form of calorie control, but it flirts with eating disorders. It also kind of propagates the idea that eating is bad.
Subject: Request for More Exercise TutorialsHi Hampton,I hope you're doing well! I just wanted to take a moment to thank you for all the fantastic content you share on your RUclips channel and website. I’ve been following your free plan, and it’s been incredibly helpful, especially as someone starting from zero with no core strength, core compression strength, or handstand experience. Your tutorials have made a huge difference for me!I recently saw you performing V-sits, L-sits, and handstands in one of your videos, and I’d love to see tutorials for these exercises on your website. They would be really useful for beginners like me who are working to build core strength and learn these movements.Also, I really appreciate the dips tutorial, but I noticed it only covers parallel dips. It would be amazing if you could add advanced variations like archer dips and other progressions. I’m eager to take my training to the next level!Lastly, if you have any new tutorials or exercises of your choice that you’d like to add, I’d be thrilled to try them out. Your teaching style is great, and I love discovering new exercises through your content.Once again, thank you for all the work you do. Your videos are motivating and have been a big part of my fitness journey. I’m excited to keep learning from you!Best regards, SetEmuration21
Yay my favorite RUclipsr !!!Hampton has appeared ❤thanks for posting another great video with lots of nuggets of wisdom🎉 my goal is to be able to just do one pull up in my life😂working on my Asian squats everyday…
I started climbing around April this year. What I love about it is that I can see my progression in front of me with all the different grades and difficulties. It was easy to stay consistent because it didn't feel like working out, it felt like I was just playing in a playground. I know I got stronger when I finish a higher level grade comfortably. 7 months in, I see muscles on my arms, my legs are stronger, and my stamina improved. This is the strongest I've ever been. I took me a little over 4 months to see some changes in my body. That was also the time I finished a 30ft wall for the first time without bailing 😅
I started light bodyweight workouts 2 months ago after losing ~35kg over two years and for me the benefit of being able to see progress faster is really nice.
A genuine request for a video about sleeping. After training and studies a 20min nap which usually turns out to be 2hs becomes inevitable for me. And it does decrease my energy level and thus affect my workout and school performance. I think most of us know the importance of monitoring our daily life for our sleep quality, but it’s just too hard to stick to the plan😭💩
After going through illness, i considered being healthy the first goal, now i'm hungry for more... and i won't be satisfied until i can manage my own body, my own strength and improve upon flexibility to progress for however long i have... i aim to be more persistent and durable then a bad case of fungus.
I took me almost a year of consistent exercise to notice a visual change, though weight loss wasn't something I was paying attention to. I started rollerblading 15-20 hours every week because I got addicted to it, but didn't change my diet at all, so with better dieting it probably could be seen sooner. I had always hovered between 215-225 lbs for about 10 years, then after this year of rollerblading, I randomly decided to step on a scale and was 200. It almost feels like I had to convince my metabolism to change. I've still got more gut than I want, but looking at myself in pictures from just 2 years ago I can see a huge difference in face shape.
I snagged your book and am trying to put together a good workout routine. Just wanted to say that I appreciate your advice and your videos. Hope to see more Coffee with Hampton videos soon! Hope you have a good day bro.
I almost choked at "amputation." 😂 Back home from traveling, and rebuilding good habits to make sure I'm living in the direction I actually want to go. 😊
Weight loss is about understanding why you gained weight and breaking those habits. Nobody gains weight overnight, so it makes sense it takes time to lose weight. Consistency is king, and the first few weeks of calorie deficit will suck but your body and mind will get used to it and it will start feeling normal. One bad day on a diet is just that, be kind to yourself and try again tomorrow. Celebrate your consistency over a number on the scale.
Hi Hampton. I'm fairly new to your channel. I am looking for some advice on how to start as a complete beginner with chronic health problems. I have ME, bilateral sciatica and degeneration in my spine. I am doing exercises to strenghten my back which is ok but if I were to do more than 15 mins of activity, such as walking, I have a "crash". I have thought about joining a gym (never set foot in one before) but I dont think that's really a good idea due to my health issues.
Dr.Mike Israel is interviewed on Diary of a CEO. He chooses to take steroids and mentions many (but not all) of the problems taking steroids. Sometimes you want the package of pros and cons, sometimes you like being natural.
Just tuned in and my 1st experience w/ . I have vague goals especially in the morn. But i think between his voice & physique i will incorpirate his pleasingway into routine w/ joni mitchell and one large cup of tea and then coffee. God still shining not shunning on me.🎉😂
Sometimes it's also about making a habbit. I noticed I was really weak in my legs after and operation, that forced me to bend my legs when getting somthing from the floor or tying my shoes, stuff like that, and ut was very difficult to get up with only the strength in my legs. So i started just focusing on that a bit everyday and it helped so much. It became a habbit, and then it was easy to build on that, and ad more stuff like, hey i can't put my nice on my shoulders, well let's get some waterbottels and later bokses to se as weights and just do a bit everyday that same motion as lifting my nice. And it worked. I didn't work my but off, i just did a bit everyday and stayed consistent and it worked. All the best to everyone out there trying to make everyday life a little easier the healthy way❤🤗
In fitness when you begin slow is fast. Meaning doing reps slowly with correct form, light weights, rest in between sets etc for 6 months consistently. Like doing yoga, do it the correct way first to prevent hurting yourself. What's the point of going fast when you wreck yourself. Slow is fast and when the basics are done then go the next level with more weights, more reps and less rest in between them.
Hampton question….what is your go to breakfast? As in do you go more carb heavy or fats? Everyone I ask says “oh it doesn’t matter/just depends on your goals”…my goal is to be healthy and lean so I’m curious what your go to first meal of the day for fuel is
Yard work in the summer, or even a summer construction gig can help you shave off pounds fast too but in a healthy manner. Packed a light meal for lunch as I don't like to work on a full stomach, from 2024 April to now, went from 210 to 180. Lot of digging and fetching stuff for people, so a healthy balance of cardio plus strength based exercises.
Thank you for this video Hampton, very helpful! If you have some tips for gaining weight while getting fit, I would greatly appreciate it! I've been struggling with the whole package (stress management, food choices and starting point, etc.)
my 3 min sales pitch for people who want to lose weight but say they are overwhelmed by all the contradicting info and don't have the mental bandwidth to learn how to track their macros. Increase your protein intake by 50%, if you're ever eating in between meals, prioritize a snack with some protein in it. Slice your carb intake by half (serve yourself how you normally would, then put half the carbs back or leave them on the plate but make the conscious decision to not eat it and save it for later), pick the treat food you like best and make a plan to have that at specific times of the day once or twice a day, find one food that is good to snack on but not too unhealthy (roasted edamame, string cheese, popcorn), this is your go to snack food. If you ever feel the urge to snack, have some water, put a timer for 15 mins. If you're still hungry, have a bit of the designated snack food and water, put a timer for 30 mins. If you're still hungry after 30 mins, then go ahead and just have a bit of a meal, also you probably need to plan a meal around this time of day going forward.
i was fit and feel so good always working out at parks even snowing outside one day i decided to switch to the gym bang!! after few months i injured my neck so intesely it's getting better but slow and painfull ...tomorrow iwill end my membership and turn to run, cycling and park stuff..
Muscle growth and repair happens when we sleep, don't sleep on sleep y'all!
Sleep is slept on, fr.
Muscle grows almost exclusively when you're awake, MPS (muscle protein synthesis) pretty much only happens when you're awake, and *can* only happen within 4-5 hours of consuming protein (That said its not like your body will use every waking moment for building muscle mass, it will do it for maybe 8-12 hours a day in most cases).
Not to say sleep isnt vital for building muscle mass, you do need to sleep to recover in other ways, but the "building" part of muscle mass is done almost exclusively when you're awake. But if your choice is ever to sleep 8 hours or sleep 6 hours and do workouts for 1 hour (if we say it takes 30 minutes to travel to and from gym) one or two times extra per week, then the person with more gym time is likely to see better results, if they can overcome the downsides (often psychological) from the lack of sleep (which can, probably will make your workouts have worse quality). But more gymtime will generally result in more muscle mass up to a certain point, although with diminishing returns.
Quality time spent in the gym is by far, always the biggest common denominator in progress, other things matter too, but frankly it is sad that people love to act and exaggerate other points too. In part because it sounds "fresh" even though the common (incorrect) perception is that, and partially because people are often more averse to doing things that isnt spending time at the gym, theyd rather spend 5 hours mealprepping per week when 2 hours extra at the gym is likely to be more impactful, but more physically and mentally exhausting.
Also I dont dislike the video or anything he made really good points which I'm not trying to refute. But I think its a bit sad that people overestimate the importance of other factors because it literally just hampers their progress. Theres nothing negative about mealprep, or sleeping good (ofc these are both very important things), but acting like these things are more important for progress than an extra hour at the gym per week (for MOST people at least), is nothing short of madness in the fitness community.
On average a person who goes 2 hours a week but has perfect professional nutritionist meal plan, with 8 hours sleep a day. Will have significantly less progress than someone who eats like pretty crappy and sleeps maybe 6 hours a day but goes 3 hours. Like the results wont even be close as long as the diet isnt like extremely low on protein and or a large calorie deficit, it just wont matter that much for the average gym goer. Ofc its kind of an extreme scenario since 2 hours a week is almost nothing.
also TAKE REST DAYS
@@WTF2BlueTigerdoesn't that depend on *what* you progressing towards? Sure if you exclusively want to build muscle and don't care about literally anything else, more workouts is better for that. But that's not a balanced life and is not good in the long term (on the scale of years). It's not what this channel stands for so why would you expect him to give that advice?
don't skip
If you ever feel useless, just remember people dislike this man's videos.
Why?
@@garyjimenez3690 there's no reason to dislike when someone is giving you advice unless you're just a hater
@@garyjimenez3690 Basically envy. They hunger for a similar popularity that they don't believe they can achieve themselves. Disliking him temporarily sates that feeling of discontent long enough to get to sleep.
@@akari_netsu Or the advice is actively dangerous - "cure your autistic kid by subjecting them to chelation!", for example. Hampton's advice doesn't fall under that category, of course, and I find it actively useful as An Disabled myself, but it is a pretty good reason to dislike when someone's giving "advice"
@@Inkinhart I think @akari_netsu is saying it in the context of videos such as this
I was walking 1 hour about 7 kms, didn't notice any change after 6 months,but my one friend met me after 10 months and he was surprised by visual weight loss😊😊😊
It’s hard to see the small detail when you see yourself everyday especially since water weight is in the equation which can make your weight on the scale and your looks fluctuate.
One day you look flabbier because lack of water in your muscle tissue and another day you look slightly more rigid and defined because you got water retention in your muscle hence fullness of muscle shape
Combine walking with weights or calisthenics so you can build muscle and lose fat.
Its impossible to walk 7kms in one hour...you are either jogging or taking longer than one hour to walk
@@Jagdtiger46 7km is 4.3 miles. Average walking speed is 3-4 miles per hour. It's absolutely possible, they would just have to walk fast. When I walk to the shops I walk at a similar speed. It really isn't that hard.
For beginners, take it slow. Remember, it’s not a sprint. Not about out competing your friends who are lifting more than you. It’s about building small good habits that can get you strong. Many people lift for the sake of ego and attention when in reality fitness is about transformation being mature, having good habits, and lift for health sake, not ego sake.
The habit part is the most important one for me, it might not be the most efficient approach but adding some routine exercises to my daily routines has really made the biggest improvement.
Water for coffee is heating up? Might as well do 2 minutes of stretching instead of reaching for the phone.
Need to shower? A quick set of pushups or dips beforehand makes it way more rewarding.
This is the only way that works for me personally because it keeps you more active throughout the day and you have lots of instant gratification sprinkled throughout your day.
But sprinting is one of my workouts 😅
only compare yourself to yourself. if you set expectations that aren't for you, the journey will be far harder
Thank you so much for this!
Finally having this click was foundational in getting back on track. Like a lot of people I fell off my workout routine during the pandemic, and have spent the last couple years resolving to get back on it, pushing way too hard way too fast, burning out, and then just stopping altogether for another 6 months. About 2 months ago I decided to try again, only this time instead of instantly trying to hit every muscle group 2-3 times a week, training till failure each time, I spent like a month just working out once or twice a week, often times only hitting a muscle group once a week, and emphasizing low weight and manageable rep counts, rarely going to failure. Focusing on building the habit and basic conditioning over trying to instantly get back to the levels I used to be at.
Over the course of the last month, I've slowly started being deliberate about working out at least 4 times a week, hitting every muscle group at least twice and working till failure and tracking my progress and the results have been insane. I'm already close to where I was pre-pandemic on a lot of exercises, building more muscle than I've had in years, and on track to be in the best shape of my life in a couple months.
I think for the "bulk or lose weight" question, there's an element that: if you need to lose a lot of weight, then putting on muscle may be totally doable while losing fat. And you can (and should) strength train regardless of your other goals anyway; it'll make your weight loss easier too.
Exactly - great point! I was trying to summarize to go through a lot of questions, but this would have been a good thing to add.
@@HybridCalisthenics i recently lost weight first, lost 70lbs, and now im jacking up my protein and strength training. It didnt work the other way for me, really interesting!
I'm a fat guy in a long term calorie deficit and I'm losing both fat and muscle (according to my smart scale, which is dubious) but thanks to weight training my overall muscle mass percentage is steadily increasing.
Biggest struggle is my diet; came off my medicine and my appetite exploded (and so did my gut) :(
@@peacemaster8117 go brother
This holistic approach is why I like to listen to you, Hampton.
I have definitely fallen into the trap of too many exercises too soon.. and it only overwhelmed me.
Now, more and earlier sleep is the major goal I am struggling with.
get sunrise first thing in the morning. off all screen and light 1 hour after sunset at the latest. by sunset is best. give it two weeks. good luck
This guy never fails to make my day better ❤
I have an advice too. Make yourself comfortable first. If you do push ups and if something hurt even with a matt below - put a blanket or pillow below on top of this. If you do squats and are scared of falling. Put a chair next to you to hold on.
i really appreciate how kind and realistic you are. you don't assume losing weight and intense dieting is something everyone wants to do, and you are very friendly to beginners
He is the brother I never had. But always wanted.
“What’s the fastest way to lose weight??” “Amputation” 😂
"Don't do that!"
Yes! The flesh is weak ! 😂
I was not ready 😂😂😂😂
Thank you for giving a disclaimer before heading into the food section! For people who struggle with eating disorders, this really means everything. Thanks for always giving advice in a non-judgemental way and never assuming peoples goals and motivations for wanting to exercise! I love the focus on different types of goals: strength, muscle, skills, etc. As always, amazing video and really appreciate your care and nuance in this world of clickbaity youtube!
You're 30?!!! Looking great, man!
bruh 30 is not old🤣 most people look great at 30 (and I say this as a 23 year old)
For real lol
Why wouldn’t someone look great at 30, or even 40 for that matter?
@@WaywardSon1 Because I''m 31 and look nowhere this good, but I'm trying. All this time I thought he was in his early 20's and this gives me hope.
I mean, I'd have guessed late 20s or 30. He's definitely in shape and looks great, but he looks like a great-looking 30 year old.
I'm 25, man, you made me start my calisthenic journey in 2023. From march to December i was able to do assisted handstand pushup and muscle up. Got shoulder injury in a football match and been off for 7months. Now I've started 2weeks before now i can't do more than 15pushup now and a single pullup seems impossible.
And also now my pushup is off balance, lett side hit harder than right. I'm so frustrated right now man.
Seeing myself in the mirror makes me cry inside. I force myself everyday to start I'm so lost.
Also man, make longer videos, like seeing you talking this motivates a lot.❤️
Thanks for sharing your story with injury and getting back to it, you can do it!🤞❤️
Try Hamptons free routine (or buy his book) and start over from the absolute begining. Wall push ups and the like and build up slowly. Do not force yourself into the next injury. Greetings
I feel you. I have an orthopedic foot thing that kept me off my feet for exercise, basically all ground work and pull up style exercise, nothing involved my butt and legs.
Today I noticed I have less buttock than Conan and it's actually a sad sight, especially since I'm super lean and happy about that for now. It sucks to have tiny legs and No a55 while showing off a sixpack and veiny, muscly shoulders and arms... i feel like I'm lying to people with my upper body while actually not being fit from the waist down
Hey :) i hope this message finds you well. If you are looking for some exercises for your rotatorcuffs i can recommend (light) indian clubs.
They helped my injured shoulders. And the complex movements are challanging for the mind on top of feeling the feedback of the fliying weights. 😅 Videos of "the flowing dutchman" are high quality stuff 👍🏼 maybe this helps.
I've stuck for months, but I eat little, I will eat more to get stronger, Thanks Hampton
Dont just eat more, Eat well. Think rice, greens, and more meat. Avoid frozen foods.
Chicken is probably the best meat for its value.
Ensure you are getting enough protein and vitamins from your food(and ideally multivitamin) otherwise you will just be gaining useless weight that cannot be put towards building muscle.
It might be helpful for you to learn about refeeding, and make sure you get enough protein. Good luck!
@@scromberprofessionalautist1017 Thank you, I will prioritize animal protein and vegetable fiber
@@RubenCurbeloand if you want to have a snack, eat some fruit. Sweet but low calorie
@@scromberprofessionalautist1017 frozen fruit and veg is great for you. Same with frozen smoked salmon and other plain meats. Please don't tell people to avoid frozen foods. They can even be healthier than fresh!
Hey man. Two years ago I started watching your videos after my first trek. I wanted to get my first pull ups. Did a lot of stuff that you mentioned on and off. I don't usually watch anymore as I have moved to reddit BWF and Fitness FAQs and reneissance periodization but this video showed up today and wanted to watch it.
I really want to thank you for helping me get on my feet with regards to fitness. Your earlier videos were all I used to watch. Your voice soothens and calms the inner self that says that I suc. I hear you talk and it doesn't say that anymore. Thanks.
My man Hampton always coming with the facts 🎉💪🔥
Thanks brother!
Hampton, I am so happy to see your new videos. I've missed you during your hiatus man and I'm not alone. Good to see you regularly again, please keep posting, you are a ray of sunshine 😊
I play Starcraft since it first released in 1998 and now Starcraft 2 basically every day on average about 16-20 hours, I reduced my gaming time from 16 down to 12 and I really notice a huge difference it makes on sleep.
I now don't play ranked anymore before sleeping and it helps sleep better.
I use to play starcraft, go to bed for 2-3 hours and wake up and q for the next match to be ready.
I started over a year and a half ago, focusing on building strength and mobility in a local class geared to my age group. Consistently went to class and did all the things, and have seen a significant improvement in my overall quality of life. I've leveled up in class, so the work I'm doing now is more strenuous than the things I did at first, but I really do feel fine. Nose breathing, which for me involves low dose antihistamines to manage allergy symptoms, has improved my sleep and general sense of well being. I feel well rested in a way that I had not for years and years. In addition to all those things, a better nutrition plan and a consistent meditation/ mindfulness practice have all added up to transform my quality of life. Went on an impromptu 2 hour walk yesterday (with a visit to the local bagelry at the half way point) and today, yes, I feel fine. Limbered up to relieve a bit of stiffness, with a little cardio (few minutes each of rope flow, KB swings and gentle bounces on my small trampoline) and I'm full of energy today. Just thought I'd describe what I've done over time that has added up to success. Each bit is important, but consistency over time is key. Not feeling motivated to do a long workout? Do a short one and see how you feel the next day. You might be surprised how helpful it is to just do a bit of something to hold the space in your schedule so returning to something more intense is less challenging when the time comes.
I've been vegan for 10 years and I'm grateful that I worked on the diet side of my routine before anything else because I feel like diet is one of the most important aspects of overall health that people perhaps struggle with the most. There is a lot of emotional connection to food and breaking that cycle I feel is much harder than going to the gym and working out.
I had to learn that my expectations to how progress looks, was just out of touch with reality. I didnt think I would look like a body builder after a week, but something in the back of my mind, kinda kept expecting to. I noticed how others complimented me reaching my goals, while I hadnt noticed any change at all. Always just moving the goal posts, slowely leaning into body dysmorphia. Its a weird feeling, both knowing what the actualy rate of succes is, but also having your mind comparing yourself subconsiously to professional models, bodybuilders and athletes, trying to kill all pride and joy in your own journey
We love you H-man! Thanks for this, and all your videos!!
Some people don't have the genetics to get big, but trust me, exercise will make you feel good . Less depression and anxiety
10 years ago, as a 51 year old woman just starting, I was able to do both... gain muscle and lose fat. The main thing was eating protein.
AND, as you said, progressive. It took longer than I'd have liked then... it seemed to "happen overnight"
I'm getting back at it after an illness, and it's again taking longer than I'd like but, the mental side is faster than previously.
And, I love your content. Give me info, make me laugh, and give me info, then repeat that info cuz, repetition is exactly what I and I hope WE need.
To this day, this dude is the Ultimate Gym/Well-being Bro on here. Shout out to you dude, you're amazing 👏🏽 ❤️
You have a beautiful day too!
Thank you so much for this video. I don't do fitness and gym, but I do sports. I also have chronic illness and mental health issues that lead me to go months on end without pretty much any exercise. It feels like I'm always starting from 0 again... This video was so warm and welcoming, I feel a lot less intimidated to "start again". ❤
Is just life. I do one exercise . And play one singer. And one cup of coffee. Keeping it simple.❤🎉
Such great advice for a new/beginner or re-committed (and out of shape) exercisers. Appreciate the way you approach explaining this and your understanding of some of the mental, motivational and physical challenges we have as newbies. Excellent advice on sleep as well. I had a family member in sleep medicine and this is exactly what he would say!
Hey bro, i got into fitness cuz of u a few weeks ago cuz of u and i can already feel some gainz.
Hampton, I just want to thank you. Your videos always feel like they focus on building people up, and I always leave with a better feeling than before I started watching the video.
Your channel is pure excellence! Positive and kind, motivating and realistic--that's a hard balance to attain and you rock it.
you have such a nice approach to fitness anda wellness is so refreshing, love from Argentina
This guy is so positive and nice, I just want to follow his advice.
You are a blessing Hampton I’m the strongest I’ve ever been using your program
Together we lift, lift we will
Indeed
The teaser text is always true about everything. A good thing because it's a great and meaning free teaser.
I signed up to a gym, going in tomorrow. First time ever actually, thanks for the tips :)
Take it easy and just try to focus on enjoying exercise and make it consistent for now. Find things you enjoy and have fun in the simple feeling of noticing yourself improve over time.
@NightTimeDay Thank you very much for the advice. I'll make sure to take it easy, I'm going there to get healthier, so I'm in no rush for visual improvements. Lays off the pressure 🙌
Sleep is unrated but it is really important for everyone, and good luck to your fitness journey 👍
I started to feel "fitness" after two years of running, before i walked everyday and had two sessions of pilates per week, i'm still walking to work everyday, taking the stairs, doing pilates as crosstraining, just increased the amount of exercise because i needed it, what i learned is that we need to be consistent, enjoy the activity, search for information on how to train or get a coach, eat healthy and don't expect quick results, this has to become a lifestyle
Love your videos!! So accessible and also motivating and comforting
Thank you for talking about sleep! I do all my workouts and coffee before 12noon so i can sleep on time in the evening
Hi. This was a great video. It's always a pleasure to view your advice. I would like to comment on the weight loss portion of the video. I am 42 going on 43 and I'd put on about 12 pounds of weight over the last 4 years and I wanted to shed some of those pounds. Being a teacher, I find it hard to get to a gym but I found exercising regularly over the summer break, focusing mostly on weight training with moderate cardio (biking), helped me lose about 10-12 pounds in about 8 weeks. I was managing my calorie intake like a beast. I was counting and recording my intake for everything, operating at a deficit, but maintaining a healthy balance of vitamins, nutrients, and proteins. As mentioned in your video, I cut alcohol significantly. I have one alcoholic beverage weekly now and I'm managing to keep my weight down now that school has started up again. With my schedule back to "insanely busy", I have time to exercise if I choose to fit it in. Weekday evenings (2-3) in my living room with low intensity calisthenics and weekend (1 day) at the gym are helping maintain flexibility, building of strength, and feeling well. I would say that setting achievable goals was the key to making the progress I did. I focused on what I wanted to do and I made it happen. Consistency is the key.
What an idyllic location to shoot a video at. Absolutely beautiful. And thanks for the great advice too haha :D
I'm one of those Mediterranean women that nobody would call "athletic"; ever since my body realized I wasn't a boy, I've been told to lose weight. It's the first thing doctors and nurses tell me. Everything else, I'm so healthy pharmacists cry.
A couple of times I've been part of some sort of "gym at the park" thing where the work involved "and now let's do a plank on our elbows, see if you can stand 20 seconds!" _and I love the look in people's faces because the "fat woman" can do a real plank for a full minute._ Yes, I still have an ass. Yes, I'm still several sizes bigger than before premenopause arrived. But I can move a lot better than before I started exercising and without strange noises. And yes, sometimes I stop exercising for a while. But when I start again, it's less hard than it was at the very beginning, so yay!
At the risk of sounding controversial, if you struggle with your weight, I highly recommend the starch solution. I was super lean as a kid then quit sports and struggled and reading that book made me realize that I thought I had to eat all wrong and do crazy things to be thin and healthy. Tldr: potatoes and rice may save your life (and sanity) try eliminating oil and focusing on starches, fruits and vegetables. Really helped me personally
To move without strange noises sound wonderful. I'm not being sarcastic. I'll keep your example in mind as I keep on my fitness journey.
@@violetstudios8702 I appreciate the advice, but in my case quick starches make me sleepy. And I don't so much struggle with weight as with other people's BMI-obsession.
@@NavaSDMB not quick starches or refined like cakes or pastas but things like beans, corn and potatoes that people have eaten for thousands of years. Maize is a staple crop in many undeveloped countries where they are extremely healthy despite having not the greatest governments. Just something worth considering. The japanese live off of 90% rice and they live longer than anyone else. ❤ but I understand, its your choice.
@@violetstudios8702 Yes: potatoes and bread (European bread, not that American gum) and rice make me sleepy.
And that's not a choice, that's how MY body works.
The moment you try to tell me that I don't know my own body is the moment you move from "person trying to be helpful" to "person who should have shut up sooner".
Can't overstate sleep and winding down before bed! It can be something simple like playing low intensity single player instead of mmo because it takes the pressure off (how i do it with FH5) but whatever you do, allow yourself to calm all the way down and really feel sleepy, not just tired, when you go to sleep. I'm lucky to be a deep and solid sleeper (420 helps but it's been like that forever) but that means i tended to cut myself short. 6 good hours ARE like 8 right? WRONG! Sleep 8 of those hours and you'll realize how sharp and smart and fit you are!!!
Just got back into fitness again, I'm a senior in highschool and I want to reshape my body for the military. Not overweight but I have high fat content and lower muscle quality.
Thanks for introducing (and reintroducing) me to exercise
Honey wake up! Hampton made a new video just for Us!
You such a gem, Hampton! Love you! 😘
A normal speed for weight loss is 1 kilogram per month. That means your calorie deficit is efficient and sustainable. The problem with weight loss is that people wanna lose weight fast. So they do a very restrictive diet and then binge eat. That's why i'm against fasting. It's just a form of calorie control, but it flirts with eating disorders. It also kind of propagates the idea that eating is bad.
Thank you for being you and making these videos for everyone. Much love from an ifunnier, and dare I say from every other Ifunnier too.
Subject: Request for More Exercise TutorialsHi Hampton,I hope you're doing well! I just wanted to take a moment to thank you for all the fantastic content you share on your RUclips channel and website. I’ve been following your free plan, and it’s been incredibly helpful, especially as someone starting from zero with no core strength, core compression strength, or handstand experience. Your tutorials have made a huge difference for me!I recently saw you performing V-sits, L-sits, and handstands in one of your videos, and I’d love to see tutorials for these exercises on your website. They would be really useful for beginners like me who are working to build core strength and learn these movements.Also, I really appreciate the dips tutorial, but I noticed it only covers parallel dips. It would be amazing if you could add advanced variations like archer dips and other progressions. I’m eager to take my training to the next level!Lastly, if you have any new tutorials or exercises of your choice that you’d like to add, I’d be thrilled to try them out. Your teaching style is great, and I love discovering new exercises through your content.Once again, thank you for all the work you do. Your videos are motivating and have been a big part of my fitness journey. I’m excited to keep learning from you!Best regards,
SetEmuration21
Check out his website and he also has an app. The website breaks down every level of each exercise, it's super helpful!
Yay my favorite RUclipsr !!!Hampton has appeared ❤thanks for posting another great video with lots of nuggets of wisdom🎉 my goal is to be able to just do one pull up in my life😂working on my Asian squats everyday…
10:04
That amputation bit destroyed me!!!
🤣🤣🤣🤣🤣
When, what, and how much you eat can change your circadian rhythm and help you get better sleep at night, too!
I started climbing around April this year. What I love about it is that I can see my progression in front of me with all the different grades and difficulties. It was easy to stay consistent because it didn't feel like working out, it felt like I was just playing in a playground. I know I got stronger when I finish a higher level grade comfortably. 7 months in, I see muscles on my arms, my legs are stronger, and my stamina improved. This is the strongest I've ever been. I took me a little over 4 months to see some changes in my body. That was also the time I finished a 30ft wall for the first time without bailing 😅
He posted yayyyy
its been so long right
@@Dream22121 tooo long
Also it's like hes in my browser history.
@@steamboater05 lol
biggest tip i would give my self as a younger guy is walking is underrated the benefits from daily steps is awesome
Where are you? This reminds me of a place in Montana. 😅. The background. This really helps me understand what I need to do.
I started light bodyweight workouts 2 months ago after losing ~35kg over two years and for me the benefit of being able to see progress faster is really nice.
A genuine request for a video about sleeping. After training and studies a 20min nap which usually turns out to be 2hs becomes inevitable for me. And it does decrease my energy level and thus affect my workout and school performance. I think most of us know the importance of monitoring our daily life for our sleep quality, but it’s just too hard to stick to the plan😭💩
Excellent video and advice... true on all levels !!
After going through illness, i considered being healthy the first goal, now i'm hungry for more... and i won't be satisfied until i can manage my own body, my own strength and improve upon flexibility to progress for however long i have... i aim to be more persistent and durable then a bad case of fungus.
I am a simple creature. Hampton posts a video, my day is more beautiful.
Don’t forget where you came from hybrid, we still love you
I took me almost a year of consistent exercise to notice a visual change, though weight loss wasn't something I was paying attention to. I started rollerblading 15-20 hours every week because I got addicted to it, but didn't change my diet at all, so with better dieting it probably could be seen sooner. I had always hovered between 215-225 lbs for about 10 years, then after this year of rollerblading, I randomly decided to step on a scale and was 200. It almost feels like I had to convince my metabolism to change. I've still got more gut than I want, but looking at myself in pictures from just 2 years ago I can see a huge difference in face shape.
You are always helpful - thank you!
I snagged your book and am trying to put together a good workout routine. Just wanted to say that I appreciate your advice and your videos. Hope to see more Coffee with Hampton videos soon! Hope you have a good day bro.
"who ran... idk anymore" cracked me up 🤣🤣🤣
Great advice :) 🎉
I almost choked at "amputation." 😂
Back home from traveling, and rebuilding good habits to make sure I'm living in the direction I actually want to go. 😊
Thank you 🤗 brother 🙏
Watched video. Will try this and report back. THANK YOU 🙏🏻
Weight loss is about understanding why you gained weight and breaking those habits. Nobody gains weight overnight, so it makes sense it takes time to lose weight. Consistency is king, and the first few weeks of calorie deficit will suck but your body and mind will get used to it and it will start feeling normal. One bad day on a diet is just that, be kind to yourself and try again tomorrow. Celebrate your consistency over a number on the scale.
Best fitness channel I’ve found, so thank you for all your hard work! (BTW, DRAGONFRUIT 😄)
Thanks ❤
Alternate title: the GOAT gives advice for 13 minutes and 37 seconds
I love your videos
Hi Hampton. I'm fairly new to your channel. I am looking for some advice on how to start as a complete beginner with chronic health problems. I have ME, bilateral sciatica and degeneration in my spine. I am doing exercises to strenghten my back which is ok but if I were to do more than 15 mins of activity, such as walking, I have a "crash". I have thought about joining a gym (never set foot in one before) but I dont think that's really a good idea due to my health issues.
Very good advices for me. Thank you
Dr.Mike Israel is interviewed on Diary of a CEO. He chooses to take steroids and mentions many (but not all) of the problems taking steroids.
Sometimes you want the package of pros and cons, sometimes you like being natural.
Just tuned in and my 1st experience w/ . I have vague goals especially in the morn. But i think between his voice & physique i will incorpirate his pleasingway into routine w/ joni mitchell and one large cup of tea and then coffee. God still shining not shunning on me.🎉😂
Sometimes it's also about making a habbit. I noticed I was really weak in my legs after and operation, that forced me to bend my legs when getting somthing from the floor or tying my shoes, stuff like that, and ut was very difficult to get up with only the strength in my legs. So i started just focusing on that a bit everyday and it helped so much. It became a habbit, and then it was easy to build on that, and ad more stuff like, hey i can't put my nice on my shoulders, well let's get some waterbottels and later bokses to se as weights and just do a bit everyday that same motion as lifting my nice. And it worked. I didn't work my but off, i just did a bit everyday and stayed consistent and it worked.
All the best to everyone out there trying to make everyday life a little easier the healthy way❤🤗
In fitness when you begin slow is fast. Meaning doing reps slowly with correct form, light weights, rest in between sets etc for 6 months consistently. Like doing yoga, do it the correct way first to prevent hurting yourself.
What's the point of going fast when you wreck yourself.
Slow is fast and when the basics are done then go the next level with more weights, more reps and less rest in between them.
Love the wisdom 👍👍👍
Joint health is the most important thing for me. I'm a mechanic and I watch all the older guys (40s) struggle with mobility in the job.
Hampton question….what is your go to breakfast? As in do you go more carb heavy or fats? Everyone I ask says “oh it doesn’t matter/just depends on your goals”…my goal is to be healthy and lean so I’m curious what your go to first meal of the day for fuel is
Thank you Hampton❤😊
I came for the advice… I stayed for the relaxing music
Literally one of the few best RUclipsrs on topic. I love you bro!!
Yard work in the summer, or even a summer construction gig can help you shave off pounds fast too but in a healthy manner. Packed a light meal for lunch as I don't like to work on a full stomach, from 2024 April to now, went from 210 to 180. Lot of digging and fetching stuff for people, so a healthy balance of cardio plus strength based exercises.
Thank you for this video Hampton, very helpful! If you have some tips for gaining weight while getting fit, I would greatly appreciate it! I've been struggling with the whole package (stress management, food choices and starting point, etc.)
Vc é uma inspiração cara, valeu pelos conselhos ❤
my 3 min sales pitch for people who want to lose weight but say they are overwhelmed by all the contradicting info and don't have the mental bandwidth to learn how to track their macros. Increase your protein intake by 50%, if you're ever eating in between meals, prioritize a snack with some protein in it. Slice your carb intake by half (serve yourself how you normally would, then put half the carbs back or leave them on the plate but make the conscious decision to not eat it and save it for later), pick the treat food you like best and make a plan to have that at specific times of the day once or twice a day, find one food that is good to snack on but not too unhealthy (roasted edamame, string cheese, popcorn), this is your go to snack food. If you ever feel the urge to snack, have some water, put a timer for 15 mins. If you're still hungry, have a bit of the designated snack food and water, put a timer for 30 mins. If you're still hungry after 30 mins, then go ahead and just have a bit of a meal, also you probably need to plan a meal around this time of day going forward.
Greetings from Venezuela, South America, buddy. 🇻🇪👋
i was fit and feel so good always working out at parks even snowing outside one day i decided to switch to the gym bang!! after few months i injured my neck so intesely it's getting better but slow and painfull ...tomorrow iwill end my membership and turn to run, cycling and park stuff..
You give great advice
no why he is 30 he looks like 22
The power of consistent health!
Also, 30 is pretty young!
What do you think 30 yo look like 👀 most 30 yo I know don't look much different from 20 yo
Most 30 year olds definitely look older than he does. He looks pretty good.
@@alexbrandon2193Especially weight and fitness. Husband lost 100lbs and went from looking older than 30 to early 20's by 30.
Amazing insight on sleep!
This video inspired me to lift some weights today:)