EXERCISE is the ultimate elixir with Peter Attia, M.D.
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- Опубликовано: 31 авг 2023
- Peter Attia, M.D., a Stanford, John Hopkins, and NIH-trained physician joins Jason Wachob, founder and co-CEO of mindbodygreen.
“We're clearly over-nourished, under-muscled, under-slept, and overstressed. All of those things dramatically impact our state of health," he says. In this episode, Peter and Jason discuss how we can actually eradicate cardiovascular disease.
Watch the full episode here: • The longevity treatmen...
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Yes! I'm 64. And have been working out regularly for 40 years. I feel fantastic! Can do 12 full pull-ups and 60 pushup. And hard cardio. 30 min. Heavy sweat. 6 days per week. No addictions. 90% diets of live foods. Blood work is perfect. Oxygen levels fantastic. Even at a mile high Denver. Never give up!
Big ups you are such an inspiration to many
how old r u in ur dp?
62 year old builder, former bricklayer from England. 45 years of lifting and carrying has resulted in me having very high grip strength. When moving furniture or say a washing machine im never the one that needs to take a rest. Although an ectomorph by body type, my power to weight ratio is very high due to the physicality of my job. Also run and cycle frequently and my Garmin estimates my VO2 at 51.
What i observe in most people of my age is quite sad in that decades of inactivity has resulted in an aging unhealthy population having to take Metformin, Beta blockers and other medicines just to be able to function.
Another insiteful video, thanks chaps.
Often underestimated a manual job and the strength it produces, respect to people like yourself that physically work during the day and still find time to do additional exercise.
I will echo your words. I've seen this with my grandparents and parents who live in the countryside and their entire lives worked physically from early morning till evening. I have a job that requires me to sit down a lot, but I exercise regularly. Yet, with all my exercise I feel I'm not even near the physical strength and endurance of my family.
I’m a plumber. I once worked with a 72 year old block mason who was a triathlete. He moved around and tossed blocks around like he was a fit 30 year old.
Like I said, this is for people who sit on their asses all day. I was a roofer from the age of 12 and you would think I would be broken down by now, but quite the opposite actually.
@@stevenanthony9387 lol weight lifters at the gym are basically lazy guys who hate to sweat. You have to lift heavy things to distract from the fact that you’re slow, not actually in good shape and most importantly… are kind of a pussy. Enjoy your sleep apnea and chronic pain.
I doubt folks who say they only have an hour. I waste so much time and still find time to do resistance training and cardio. (And jiu-jitsu)
Oh you doubt them? That’s nice. Tell me, Are your children grown and gone if you had them? Are you working a full time job and taking care of a household?
@@GrowingThroughItAllbring your kids with you to the gym then.
@@GrowingThroughItAllI have a 5 year old, work full time, commute over an hour a day and can easily find an hour a day to exercise.
There is a true saying - "if you want something done, ask a busy man"
I need three hours every day for doom scrolling
I have type 2 and high cholesterol. I’ve been swimming, biking , running for many years. I’m 62 now and feel great! My blood pressure is the best it’s ever been.
Try fasting to cure type 2 diabetes.
Dr Jason Fong books and Cole Robinson RUclips.
DYOR.
This is a clear and compelling case for exercise. Most people can just do some exercise and reap the benefits without getting too caught up in the details.
No excuses to exercise. I’m a single dad. Work full time. A life. And training is as habitual to me as brushing my teeth daily.
'No excuses to exercise.'
'No excuse not to exercise '. Sometimes there are. A women who is being abused by her partner, an individual with chronic health issues that makes movement of any kind painful.
By the way , I do exercise and I don't fall into any of the two groups that I've mentioned .
@@tonyadams8812
A person (woman, man, girl or boy) who is in a domestic violence scenario can carve time to exercise. It’s possible. I know first hand. It can be life saving.
Those with chronic pain benefit from movement. Everyone can work within their limitations and restrictions and find improvement.
No excuses. Life is movement.
@@tonyadams8812 people in that situation especially should exercise
My father had a stroke at 89, paralysis, fatigue, depression, pain, and he still manages to move as much as possible, even if it means pushing himself to go to the bathroom, one step at a time. He's getting better and better. @@tonyadams8812I don't say it's gonna be easy and confortable for everyone, but it is doable for anyone.
You’re an inspiration. Truly
**playing with a toddler is the ultimate HIIT experience. lol
66 and workout 4 days a week 3 hours a day. Strongest ever been in my life. Lots of cardio also
3 hours? what type of exercises
@@io-rj6sk I do a cycling class first thing each day for 45 minutes, then up stairs to weights. I work 2 different muscles each day. Mon chest and back Wednesday biceps and triceps Friday legs and shoulders. Sat I work all muscle groups lightly, 2 sets each. Each day I finish with 30 minutes or so with more cardio. This takes till noon. At 3:30 I ruck with 35 lbs on my back up and down hills and stairs and that’s everyday. Then 30 minutes before I go to bed I do 30 kettle ball squats with 35lbs and 3 1 minute planks. I also shoot around 50 arrows every night after dinner, archery is my passion. I’ve been shooting a bow since I was 6.
@@Bryan-wc3et do u shower after the kettlebell squats and planks?
@@io-rj6sk I shower after shooting and first thing in morning. I e never been a big sweater. I do them 10 at a time so don’t work up a sweat
It certainly is! So much so, I always overdo it and am constantly tired as a result!
Airdyne has done wonders for me along with resistance training. 62 and resting HR in the 40's.
I am a 63( going on 64)old natural bodybuilder and have been training for over 40 years. I hope to compete as competitive bodybuilder in the future. I like doing high intensity cardio and slower incline treadmill workouts. I eat mostly organic foods and I take supplements. I feel fantastic when I train 5 days a week. I am very happy to be retired and have more time to invest in health and fitness. Carpe Diem!!
Beautiful - living the dream
Peter Attia is brilliant!!! Gratitude!
According to Dr Mosley ( BBC )
you only need to do a few all out stationary cycling sessions, i.e cycle as if your life depends on it, rest and repeat.
Do that 3 times a week.
Dr Sean O'Mara suggest sprinting, again a few sessions a week.
And for the males reading this,
Arthur Jones and Mike Mentzer suggested doing Squats and Dips if time is a premium.
From experience, no gym is needed or gym equipment or even supplements.
Train so the muscle is under enough tension for long enough and it will adapt.
Thank you for uploading and sharing.
I love the way you made your video. Do you do it yourself or do you have a team? Amazing! 🙏
Very useful pragmatic demonstration for DYI. For those not so dedicated to long sessions, HIIT provides an excellent alternative, 30 second bursts of max intensity followed by one minute of recuperation times 6 inside 10 minutes, and job done.
That's exactly how I do it 👍🏼. HIIT: 9 minutes once a week (6 complete loops), add 1 min walk warmup, and it's done for the day. Rest of the week is 90 min. calisthenics, and 20 min. zone 2 & 3 combined. I'm aiming at increasing 10-20% volume soon.
The precision of Peter’s workout ratios are just that... A starting point for spending your time exercising.. The human body just needs to be used... The amount of time used for exercise, variety, and intensity all should vary and do matter BUT the simple fact you ARE doing anything is point #1.
Compared my time eating to time taken for exercise ..
I’ve upped exercise time👍
WOW!! First vid, new sub 60 seconds in. Thank you!
Thanks Pete
I found this absolutely true. I don’t have diabetes and I have never smoked. But I do have high blood pressure and I am over weight. Oh and I am also 59. I began working out in the gym lifting full body three days a week a year ago. With great results now this winter I want to start a consistent walking routine. Try to exercise the heart a little more.
How’s the blood pressure now?
@@hamzehabukhalaf2456 Still high but lower. Still working on it and started walking more
As an MD also, I couldn't agree with this doctor any more!! There is NO excuse for not working out. I work my tail off as a doctor, and I MAKE MORE TIME to work out!! No excuses!! The increased blood flow, increase oxygen, etc. will help feel better, both psychology, lifespan, physical health, on and on. No excuse!! Start as early in life, it will help more!!! Great video!!
Bro you are rich, I hope you train...... I always laugh when I see a rich dude out of shape because he thinks money is everything. Health is wealth.
@@motorizedlifting2534 and there was an article just yesterday that explained why and how exercise increases blood flow to the brain and the rest of the body, keeping just about all parts of the body healthier!! Also, it therefore helps lifespan!!!
Point of note
Anyone who says they only have 1/2 hr a day is justifying their way out of training
And if you are very lucky, you get hooked on excerise that you enjoy,it becomes a habit and it's fun and like me (ZWIFT and STRAVA) becomes a major source of entertainment. Awesomeness all round !!
It sure is . Keeping it simple . Just go out for a run . VO2 level are on the purple zone / Superior. It works
Whoa. Exercise is good for you? Crazy insight
Sometimes the gym gets so addictive, all I wanna do is be in there. Part of me feels like it’s selfish cos of the time away from wife / family etc but it makes me feel so well, I kind of think it’s just how we should all be living, being active. I only go 2 -3 times a week but I feel like most days I would like to go.
Start investing in equipment for home. It’s a game changer for a family man.
if investing on your own self results in any improvement, then you won't be the only one benefiting. It would also include ur close ones
glad you like the gym, i hate it. into outdoor stuff like mountain bike, snowboard, etc
@@stevenanthony9387 unfortunately not an option for me currently, I do find it extremely hard to motivate / find the discipline to exercise at home. Much prefer the experience of taking myself to somewhere where there are like minded individuals all doing the same thing. Spurs me on. But indeed, a home gym would be a great addition to that!
Totally get it. It’s totally addictive for me too. I have an insurance plan that gives me access to a bunch of different gyms and it’s like candy to me.
I would like to see Peter’s research and research samples, or other’s research he refers to. He does seem to be so sure about what he’s into at any certain time, in a relatively short period of time.
What if people are still binge eating? I pray and meditate almost every morning. I don't drink, smoke or use cannabis.
I train at least 10 hours weekly. Still not enough. I have to wear weights or use heavier weapons to reach exhaust.
"Three minutes all out" is more exhausting than most people can ever muster.
Right and most here cannot comprend this simple fact because they have ~never tried a HIIT type workout. And probably ~never do it more than once because of the induced pain.
Agree..I’m 71 and do the gym everyday..sleep better.lower blood,pressure ,alleviates anxiety and depression..so few older,people in the gym.so,sad..effort is definitely needed..so sad to see many younger women in my gym have become obese
Epigenetics- their mothers’ diet while pregnant has led to more obesity in addition to their lifestyle.
Micro Burst your workout throughout the day! The key ingredient to any training program is EFFORT!
I have gymnastics rings set up at work and in the garage at home. Several times each day i do a 5 min set of 2 to 3 exercises on them. Then I only need to focus on cardio and stretching when in the gym 3x per week.
Honestly if a person was to just start each day with 20min of hopping up and down in one spot. They would get all the benefits talked about here.😅
At 52 - I agree! Exercise is the elixir of life. That’s all anyone needs to know lol.
A huge part of the problem, at least in America, is that so many people live in areas that are outright hostile to built-in exercise. If you live in a place like Philly or NYC then you simply have to walk to survive - whether it’s to another form of transportation, like the subway, or just to do things around the neighborhood. I probably average 5 miles a day without even having to plan for it.
I agree that cities are better for walking, but then you have to deal with the air pollution which has been associated with dementia risk.
Just be smart- I competed in powerlifting too long and my joints have paid a price.
Exercise and eating right
That's why I use my bicycle, every single day. Wintertime? No problem.
Btw, I'd argue this ultimate elixir stuff.
Inflammation is the bad guy in the room. If your gums are not healthy, visit your dentist, ASAP!
from zero exercise to 3 or even more exercise hours a week will be remarkable ❤
You don’t need more than 15 minutes a week. Research Doug McGuff. Drew baye. High intensity strength training.
I'd love Peter to do a video on how to do strength training without going to a gym or using a machine.
Had the same question. Check out Wildman Athletica.
No need. It’s simple and obvious. It’s called calisthenics with progressive overload.
I do yoga. Use my own body. I used a walker for every step 2 yrs ago. Gone from 322 to 236 in 20 months, type 2 no meds-good blood sugar, normal blood pressure no meds, heart good, no binge eating for 25 months.
There are videos all over RUclips. Heather Robertson, Caroline Girvan, Popsugar Fitness. All it takes is a RUclips search; ‘beginner strength training workout’
@@jameslovelace4809 this was so helpful! I have bands that I will pull out again, and I even have a book showing how to us them. And doh; I just sold my bowflex. Ugh. I still have a recumbant stationary bike; is there any benefit in that?
It'll be interesting to see how long Stallone & Swartezeneger live. Exercise is important for balance, agility, flexibility, and stamina as you get older. I know. I sat so much during Covid I could barely bend over to put my shoes on. Am doing much better now!
Arnold has had 3 or 4 heart surgeries. This is not unusual for steroid junkies. Remember that the Hollywood clique are always going to be shown in a optimum photo session, not the real world.
Beilive or not they are not the best examples …. Too much steroid use plus smoking ..
WHO is Swartezeneger😅😅
You gotta consider steroid use though which has a negative effect on longevity
Schwarzenegger will always come back.
Running miles is the elixir
Your not recruiting additional high threshold motor units
1/2 hour hmm walk while carrying 2 light dumb bells to work in some overhead press and curls ? If your limber enough 10 burpees or jump rope for a minute at the end …?
I exercised 15-20 minute hiit 5 days a week not an excuse
Simple 50/50
MWF 30m strength
TTh 30m cardio
Weekend 1h - 30m zone 2 & 30m HIIT
OTs have been informed about grip for a grip
"High strength" relative to gender/body wt/body comp?
Yes
Many office workers live with wrist issues which really effect grip strength?
I agree back to the 1980'S and before ,children eat anything and run and down, and stay healthy.
So it makes pure sense adults should never stop exercing unless sick or injured.
We have a brain and a body ,use both all your life.
I’m skeptical of the precision of Peter’s hazard ratios because people who exercise generally do lots of other things for their health.
Very likely. So go and try and get high fitness. I bet you'll end up doing all of those other things, plus you'll be able to handle glucose better, have more strength, higher cardio respiratory efficiency, more muscle and less fat, higher bone density, and more protection for your skeleton.
People either follow healthy lifestyle or they don't.
Healthy user bias
well sure, but would you even want to eat a double cheeseburger after working out? maybe sometimes but not every day. There's something about exercise that provides positive feedback to diet.
at a complete guess i would say you eat that cheese burger to release endorphins, something which is satiated by exercise?@@supermills03
I thought Tru niagen imitated the results from exercise 🤔
"Training" How defined?
Vo2 I agree is a good objective measure however grip strength is not. Some people do in fact have naturally strong grips throughout life , one factor is hand size and genetics. I have known lots of old men who are in poor health but still have a gnarly hand shake. Likewise I know strong men who have small and relatively weak grip simply because grip strength isn’t required in most gym equipment unless of course your doing deadlift and other hand dominant exercises. I do agree these exercises are important and beneficial. I’m playing devils advocate here. I have great grip strength personally and huge hands so I’m not some weak guy making excuses here
👍
You say grip strength is important but what about the person who is otherwise fit at, let's say 65, but has arthritis in their hands, which impedes gripping ability?
Or a Saudi Arabian thief who's hand has been cut off by Sharia law, ha???
Grip strength is most likely an indicator of a physically active life, and more so of overall strength.
To get high grip strength (considering that most people don't exercise their grip separately) actually means to be super active, especially with strength training.
So it's not about improving your grip alone, but doing activities that usually improve it as a side-effect (pull-ups, lifting weights, etc.)
And considering how these activities improve grip strength by a fraction (they are not designed for that) you'll need to be doing a lot of those. And that's why this metric is associated with longevity.
"I only have 30 minutes "
Mike Mentzer has entered the chat.
Actually "in breath" your rate and depth of breathing has increased not decreased. Its called oxygen deficit/debt
Redline
You don't need 30 minutes. You can literally do 15 minutes. Plus walk outdoors every day. Just do something every day. This way your body gets into the habit.
Jumping rope for 15-30mins every morning or going for a walk is cheap and easy
2:30
Lots of what Peter says is common sense any person can understand IFF they actually exercise ... What Peter and other are doing is understanding the data that comes forth in exercise that can be measured and presenting it in an educated manner.
There's no upper limit? I just watched a couple of videos that featured women who were exercising 4 to 8 hrs a day. Exercise addiction. They did not look good or healthy at all.
I’ve heard that the people who live the longest actually don’t do much exercise and just play like chess and stimulate the mind. 🤔
I’d love to see this guy go all out training for 3mins on and off
Squat, dead lift and bench. Light to medium weight. 30 seconds rest between sets of 15 reps. In 30 minutes you will be exhausted. 30 minutes is way more than enough 4 times per week.
You are just tiring yourself out but not achieving effective wt. training or cardio.
@@marktapley7571 not correct. My VO2 max has improved significantly and my weight loss to my target weight also. Before you go to the effort of criticising something you obviously know nothing about, you ought to research or even try it.
@@richardmalone3172 I did not mean that you won’t get results but it is not the best way.
@@marktapley7571 something tells me he will live just as long as the more extreme routines... perhaps even longer
Nothing wrong with a good grip strength exerciser. Don't be petty Peter.
What about an EXPERIENCE with exercise that goes beyond clinical data? A feeling that’s transcendent in comparison to one’s rested state. Movement, in order to be sustained and optimized needs to go Beyond such a sterile and uninspired explanation.
3 minutes all out! seems ridiculous & extreme... for me its just 30seconds.. my heart shoots up to 160 to 173 & I feel my muscals fail.(thats how Popeye says it) Three times in 20 minutes.. its enough. Though I have close to 20+ years on Peter. The effects are working fine and I can feel them to the next day. If you make your exercise extreme, most won't continue. Make it enjoyable.
3 minutes all out means working at an intensity you can only maintain for 3 minutes, so it is less extreme than your 30s all out effort, and studies have shown that these longer high intensity intervals will work best at increasing your VO2 max, which is one of if not the most important factor you can train for longevity.
@@user-if4cn9ev4d exactly. Its not a sprint of 3 minutes, but more a high intensity you can maintain for 3 minutes - Aim for that zone4
He is talking zone 5, what you can do for max intensity for 3-4 minutes. He is not talking zone 6, which is complete all out and can only last 10-30 seconds.
I love how the guy who is 100yrs old still walking and never did none of this shit is still alive while young people are preaching longevity lol
Peter explains in his book that those people are genetic outliers and they seem to live long lives whatever they do. What peter and others are trying to say is can we hack our way to 90 or 100?. If we are to do this then we would need to do these things.
Walking is a form of exercise though.
Also Eat 90% meat diet
We live in a lazy society now. Everything is by remote, voice....fast food....I am 62 F, Crossfit 4-6x a week at a 5 am class....yeah, early, but it gets it done and it is a habit, not a 'check the box' activity, like breathing. I weight the same as 30 yrs ago with more muscle. I can't run like I used to, but I still do it when part of the workout. What bothers me is when i am online shopping, now the vendors are showing grossly overweight people in clothes I would buy...well, I want to see what someone normal weight looks in it!
Did the interviewer JUST roll out of bed?
Somebody turn off the comment section please
😂
I love the comments
WHAT DISEASE
WHY DISEASE
SCIENCE DONT KNOW
62yrs old. Never heard of elixir
Non reader?
@@samreh6156 not a Normal word
😂
@@okantichrist one day I taught my 5yr old how to spell Transubstantiation. The next day at kindergarten her teacher says
“Ok class write down all the words u know how to spell.” So my daughter writes it down.
Teacher takes one look at it and says
“That’s not a word.” My daughter was so mad at me. LoL
Mothers milk is 1% protein
Correct. But do the math. It is a lot of protein for how small babies are! That is 2.3 gm of protein per cup. Given nursing exclusively, 6 plus times a day, the average 16-18 lb 6 month old is getting a lot of protein. Ditto the newborn at 6-8 lbs who only takes in 2-3 ounces per feeding but feeds 10-12 times per day. Protein per lb of body weight is quite significant. Babies do not drink water- it is ALL on the breast milk. Protein has to be diluted.
EVERYONE has more then 30 minutes a day..
No arguments... strength is priority as 75% and some aerobic maintenance especially as you age... oxygen uptake is greater as you age... muscle mass and strength is the greatest predictor of longevity... not aerobic capacity
Is smoking 🚬 cigarettes such a bad thing?😅
How many people do you know who lived along life look like they had high muscle mass, high strength, etc. I can't think of anyone I know personally. Of course I seen celebrities. But personally the eldest people I know except one seem frail.
Jack LaLanne Died at 96!! He definitely had more muscle mass than anyone in his age category.
Grandfather died at 94. He was a farmer. He had lots of sarcopenia in his legs, but his traps, neck and forearms looked strong to the end. That’s what lifting baskets of tomatoes in the hot sun will do for you.
Spend all free time weight training and just walk 10-15 min after each meal
Can we smoke ganja though, 😂? I’m serious 😭
Vape flower
Weirdo
The problem with these studies is that they’re population based. However, each person is different and the particular advice may not be relevant for the person. For example, strength training three times a week might have zero effect for a person who is a non-responder when it comes to building strength and/or building muscle.
I have never heard of a “non-responder” from weight training, neither have I witnessed one in the gym. What are you referring to? If you work your muscles you will get stronger and more muscle burns calories even while resting. I know plenty of people who worked out for a while and then stopped, losing all their gains. Exercise, unless part of your daily life in unavoidable ways (such as needing to walk everywhere) takes discipline. Even a brisk walk everyday for 30 minutes will give great benefits. But retaining and gaining muscle and strength is very important for health and longevity.
Look up non-responder in a Google Scholar search. Not everyone can build that much muscle.
Adding muscle doesn't cause you to burn that many more calories. Each pound of muscle gained burns no more than a measly 20 extra calories a day. It would be more effective to just put down that piece of donut.
@@viviennedunbar3374
All you have to do is have an active lifestyle or job. All this nonsense is for people who sit on their asses all day.
Actually digestive health is more important and food is 80 percent of well being and longevity . Staying active and using your muscles, body and mind is critical. You can’t outrun a digestive system that is compromised. That is the core of your physical body. That is the foundation. People who are just fat and out of shape who want to live longer…yes exercise works. But if you have leaky gut and your DNA and cells are compromised at a cellular level….you can not fix that with exercise. It has to be fixed in the digestive system. I’ve read this guys book and it’s really just 1990s science regurgitated. We have gone full circle here…back to the same ideas every 30 years. We are back to eat protein, count calories and work out is the secret to longevity. Our whole world is toxic. 99 percent of our food is poisoned. What the hell are you guys even talking about.
Um wasn’t your signature story that years ago that you were a huge exerciser-and right after some big swim event that you did, your wife looked at your body and said, “You need to try to be a lot less…not fat”?
Yea…the whole point of that story was that exercise and a normal “healthy” diet did nothing to change your fat body, and that keto and then fasting were the real answer. Now you’re saying neither of those things are the thing and you’re back to exercise being the real cure?
What the hell?
if you exercise and have a healthy diet you cannot go wrong. I think most people know this by now. I dont even listen to nutritional advices from Attia or Greger or others, because they just preach their own convictions. Exercise, eat whole food and go to regular medical checkups, even if you feel good. and thats that. The rest is not in our hands
Wrong. #carnivorediet is.
why are all blue zone people barely exercise. they simply move, walk, tend their garden. no gym, no cardio, etc
Evidence?
Where are all the muscle-bound people turning 100 ?
Bcs mostly they dont do it clean, Ego Muscle Bound, they do cosmetic Muscle Building, the target is looking jacked
In places like Okinawa and the Nicoya Peninsula… they are muscular, strong and lean, not that way from steroids, but from physical labor their entire lives
@@GrowingThroughItAll there are those who fortunate by genes, if u are one of em, be grateful, I'm not.. however I'm also not interested in Muscular Bulking, just balancing the age atrophy avoid sedentary, it's a free choice (with an irreversible risk)
No muscle bound people in Okinawa.
@@sgg3745 there are many strong lean people in Okinawa. They have muscular density. Not sure what you mean by “muscle bound” if you are referring to bodybuilders or pro athletes, that’s not the same thing as functional muscle
PEOPLE ARE DYING AT THE AGE OF 30 YEAR, 40YEAR, 50 YEAR, 60 YEAR , 70 YEAR
Would it kill this dude to wash his hair and put on a shirt that’s not all wrinkled up?
That’s bullshit. To achieve the strength, muscle mass, whatever he’s looking at, he said you can only achieve it through training. Look at all the centenarians around the world. Most don’t train. They engage in meaningful daily activities that keep up their strength and cardiovascular fitness. I guess I understand his message is aimed at the USA where most don’t have meaningful physical activities we engage in everyday. But still, training is not the only way
You read way past what Peter said. He ~never meant what your words say.
Alright kiddo, imagine you want to become really strong or super fast. One way to do that is by following a special plan at the gym, with certain exercises every day - that's called structured training. It's like having a recipe to follow to bake a certain type of cake.
He recommends "steady state cardio" right after recommending varying going all out and then resting. This makes no sense at all.
He saying different sessions through the week
You don’t need that much cardio
Why?
This guy overthinks everything
Imagine doing all of this and you get hit by a drunk driver and die lol. Just take casual walks and do some basic cals. Cardio is for clowns.
It is not so much going to the gym at all. Move throughout the day. My ethiopian grandpa who is 105 still walk 2 hours a day and he is healthy AF. Do not spend money on gym please !
105? wow!
No way do people have only 1/2 hour to exercise - people will setup an unsustainable working schedule and that simply has to be changed before long.
People who work impossibly long hours never have enough money anyway and things WILL simply fall apart soon. Your health will fail! Make a sensible work schedule.
It’s one thing if you must overwork in order to solve a problem but it simply can’t continue. It will kill you!
You can walk to work, leave home earlier and get off the mass transit a stop or two earlier and walk the rest. Walk during/after lunch.
Don’t party so damn much on weekends. (Church and ALL religious activity is a waste of time!) Involve your kids.
The at home/less burdened spouse should help out - I found out the hard way loving a baby mama - the kids are synchronized to HER diet and exercise life and if she’s not with you her kids also will be opposing your efforts.
Setup home exercise stations and strategies. You simply MUST exercise sufficiently!