You want to get fit? Don't do these things!
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- čas přidán 10. 09. 2024
- We have all told ourselves at some point that we want to make a positive change in terms of fitness. That might be to get leaner, stronger or improve our cardiovascular health. It is pretty common for people to select one of the activities I talk about in this video and think they are going to get some results.. I discuss why these activities are unlikely to bear fruit and the things you could implement instead.. As usual these are no easy answers and no magic routes to a good physique...
I got great results from walking 10 miles a day and home workouts along with diet modification. 15 1/2 stone to 11 stone in about 8 months. From beer belly to lean and muscular.
Aiming for an arbitrary number of steps in a day is just an attempt at measuring your way out of a problem instead of doing something about it. Obviously anyone going from very little movement up to 10k steps is going to see a benefit, but I find on the whole most people vastly underestimate how much discipline and effort is needed to to stay in good shape.
Great to be able to comment, it's a shame so many of your comment sections need to be locked down. Keep up the good work, loving your content and your admirably balanced views on everything.
1:35 - “I’ll just eat healthy”
4:15 - “I’m going to swim”
7:06 - “I’m going to play squash”
9:00 - “I’m going to take up golf”
10:59 - “I’m going to walk 10,000 steps a day”
12:24 - “I’m going to walk the dog”
13:19 - “I’ll do yoga”
16:46 - What to do instead
Great video 👍 Watch the whole thing
Thanks Calvin!! Appreciated!
The only thing I’d say on the yoga is if you do yoga properly, it calms you down. When you’re calm you make better food and lifestyle choices (the same as the beneficial effect of getting a full nights sleep) so you eat less crap etc. the better posture means you breath better, move better and they all improve your other training. Loving the channel by the way mate. Excellent no bull stuff. Keep it coming 👍
Started yoga at 50. Added weight training 30 mins of each every 2-3 days. Eat fresh and organic. Walk a few miles a day.
Now over 70, BMI at 24.
Feel good, no doctor, no meds.
It can’t last but what the hell.👍
You just have to be dedicated to feeling physically healthy.
It sure helps the mental state.
Good vid, you’re right on with it. Thanks !
I would say, if you are at zero, identify your barriers and your motivation. Be honest. Find ways to work around those barriers in ways that motivate you. Start small. Be realistic. Set the bar low. That will get you past the barriers. Be consistent and progress from there. Slowly. But progress. First goal could be to "show up" for three weeks to get the habit locked in. Just show up. Once the habit is in place, raise the bar. Set e.g. monthly progression goals. Starting with diet changes is a good way to see fast results. Then e.g. add walks with friends or family. If walking for an hour twice a week is a progression and a realistic starting point for you, start there. Whatever path you choose, motivation is key. Choose a path that you enjoy and set milestones that motivate you. That is the path you are most likely to stay on. Results are all about consistency. You can do it 🙂
@@LastNeanderthal-hh1tu it is my experience that the optimal strategy is not always the optimal strategy. The path to results is the realistic, motivating and thus doable path. If the choice is all or nothing, many will be left with nothing. A little is better than nothing. Accept and respect your starting point and progress from there.
Love your videos man. No fluff and straight to the point.
When you are losing weight, you will feel hungry at least some of the day.
If you are not feeling a bit peckish for an hour or two before each meal, you probably aren't losing weight.
This is because you feel hungry when your blood glucose levels drop. This stimulates your body to release glucagon which is the hormone that stimulates burning fat.
Often the very hungry feeling only lasts 1/2 an hour or less even if you don't eat because your blood sugar normalises.
So chabge your mindset from avoiding feeling hungry to seeking that at some point in the day. Then the trick is to not overeat at the next meal. Eat a controlled portion and eat slowly. Realise you don't need to feel 'full' imediately. You will feel satisfied after your meal without stuffing your face.
When you swim, your body temperature drops due to the water. It’s this temperature drop that causes you to get hungry.
Great point about squash, i'd say the same about running.
If you haven't done any exercise for over a year, you probably need to start by walking.
Do some exercise every day and increase slowly. You can jog for 20 meters and then walk a bit then jog etc.
Many years ago I joined the TA and started going to work early and running around the block, first day I needed to walk it off a couple of times but after 4 days I did the entire circuit non stop. Then it was pushing the times down and extending the distance. It was a surprise and a great feeling.
If you are overweight, the likely thing is that you have been and still are gaining weight.
Usually it is slow, gaining a coupke of pounds a year.
What that means is that you need to eat less abd move more just to stay the same weight you are now!
To lose weight will need quite a big change in lifestyle.
Having said that, it needs to be a change that can be maintained (for a year or two, and most changes for life).
On the Yoga. I agree, but also, if you've sat on your arse for 20 years or at a computer desk, your posture, mobility & joint stability are all poor. Getting into yoga will help correct that and prevent injury when you progress onto other exercise.
@@jjs3287 well done👏💪👊
I always lost fat due to the cold. First time playing for my school rugby team in the Winter. Second time, taking my GSD for three walks a day in all weathers. Shivering on a park bench in January burns vast amounts of fat while your hairy friend is happily chewing on a stick in the snow. Garden clearance in the Winter is also good exercise, as good as any gym, such as digging out a tree stump. The worst thing for adding on weight is sitting in front of a computer with a can of beer watching a You Tube video:)
@@stevo728822 shivering is very effective for fat loss. It burns a lot of calories. People who twitch alot with nervous energy and bounce their feet also gleen the same benefits. And its a double edged sword for me. I encourage people to get out and excercise but I still want them to watch the content! Excercise first, youtube afterward!!
@@thatgearguy My doggy helped me lose 2 stone. Unfortunately after he passed away, I put it back on again.
@@stevo728822 I am sorry to hear that bud. RIP Goodboy.
Getting in shape should be a way of life. Not just for the summer bod. Yoyo dieters are the worst. I go to the gym like going to the loo for no.2. 3 times a week every week for the rest of my life.
Aaarrgghh, common sense and good basic advice, it's too much to handle...... for most.
Keep it going 👍
Lift HEAVY weights. Basic movements. Three or four times a week. Kettlebell swings etc are great for cardio..reduce carbs to a minimum. Fast from time to time. Steak and eggs as a basis for meals. This is my lifestyle. At 61 I can't believe how good I feel. Plus got my six pack back. 😮
I’m in fifties and train with Maces, kettlebells regular dumbbells, gymnastic rings, boxing, walking never been fitter and stonger.
Good video, I lost 3 stone in weight simply by walking to work and eating healthier food, walking 5 miles a day, walking 5 miles a day burns the same calories that running that distance does, if you want to lose weight quickly it's simple, stop eating, I juiced for a month and lost 14lbs, I need to lose about twenty more pounds now, the best time to go and exercise is when you least feel like doing it.
Great advice. The old adage of “you can’t out-train a poor diet” is so correct. Like you said if you do nothing else sort your diet out. I made this mistake for years. Having Prep meals for 5 days of the week have really helped me recently.
Agreed. If you look at home many calories you burn after 30 minutes running on the treadmill it's depressingly low. If you snack on a apple in a few nuts you negate all of that hard work straight away.
Everything in a nutshell, nice one fella👍🏻
I really enjoy the range of content you cover and am happy you have not split it into multiple channels. At 48 y/o and back into fitness after several years off, I definitely find value in the information you present. I also make knives as a hobby, so this channel is right up my ally. Cheers
If you want to get in shape, you must incorporate weights and also… You can never out train a bad diet
Great tips, it was motivating for me. I just had another birthday, and I need to get to eating right. I appreciate the diet comments. I need to get much better with my diet and stop buying chocolate. Thank you,
I'd have to disagree with the swimming comments. After a year of injury it has a been a fantastic gateway back into fitness. Swim for half-an-hour to get loose and then pace/push yourself to failure in the second half hour. I'm still sweating 15 minutes after I stop and stagger to the showers. The base overall muscle tone - especially in the core - allows you to go on to other exercises like pull-ups, chin-ups, press-ups and planking without the strain. It also helps with flexibility as this can be worked on while you swim. Number one bit of health/weight loss advice is give up the booze - nothing, but nothing, will equal the effect of this. As a high altitude Himalayan adventure guide, 57 years-old, I need my strength and fitness for work and swimming plays a big part. Anyway, I enjoy your channel and it's considered tone and content. Now back to tinkering with my new UK EDC knife with the Tube rattling on in the background.... oh yes, must give up the smokes....
That was kind of my point. Swimming alone will not turn an obese person lean or muscular. There are much better options our there. Is it good as an addition in a similar manner to Yoga? Yes absolutely. Agree on the alcohol. I havent had a drop for over 2 years. Dont miss it. The most efficient fat loss is achieved through diet (primary) muscle gain (secondary) and lastly cardio. Most people imagine the reverse of that. They believe they can jog or swim thenselves into a lean body while eating crap.
@@thatgearguy Yeah - guess I've become the swimming equivalent of a Jehova's Witness. Took pushing through some discomfort, but after two years of NHS nothing it has cured double frozen shoulders. Quit the pop, got swimming, lost a stone (far from obese to start with) - bingo. Now mainly eat buckets of veg and traces of high fat meat. But I do believe that, especially after 50, you need low impact pursuits to complement more regimented stuff. Walking is more than exercise, it's the basic human motion that helps realign stuff and frees up your fascia, which keeps all the immobility aches and pains at bay. I quit weights long ago as I can't afford to be injured and don't want the mass to carry around the mountains at 5000m. Walk whenever you don't have to drive, carry your bags, be an active human being, don't eat like a pig. Simple stuff. And... I also now have a Chinese knife with Border Farce. Presently deciding if I have the time and mental energy to write yet another appeal letter. It breaks no law, or regulation, but because it has a finger-ring they have classed it as a knuckle-duster! If you held it positioned with the ring in a position to punch, the tip would be pointing at your chest! Don't think I can be bothered, which is playing into their stat-based hands. Ho hum
Super heated cauldron! Well done.
Good content. I’d recommend using timestamps as not all of these points are relevant to everyone. 👍
Yes i agree ..
I think in isolation you're right but all the things you mention if balanced with a half decent diet then you stand a chance at not being fat. Slight cal deficit, 10k steps per day, add in activities 4 times a week then you will lose weight and get fitter. Also depends how fit you want to be, lose the weight and you naturally become fitter but not fit for marathons. For me its about energy in/energy out and steady state cardio at most. Consistently busting my nuts running or cycling just isn't for me, steady state with the odd bust 😂
Fish , meat , eggs , milk , plenty of beer 💪
I eat steaks every night lol and a couple of thatchers cider 🎉
@@w3w3w3 Yea mate , must be done ,, I like a drop of cider myself , BIDDENDEN CIDER
Nephew now in his mid 20's skinny spindly arms but starting to get a podge. Failed his Army medical because he broke his arm in his early teens and had it pinned and it was a weak point. Not sure if that was all he failed on but is there any exercise that can build up spindly arms/wrists or is that his body size and nothing will change that? Thanks.
Absolutely. Weight training will definitely help him along with a good diet. There isnt a single excercise. He should train a split working all body parts. His arms will grow and get stronger along with everything else. But it is a significant piece of work and he has to want it enough. If you look back into my training and lifestyle playlists, all the info he needs to grow stronger and better is there.
Long story short - get your lardy ass in the gym and lift weights if you really want to get in shape. 💪🏼😎
Are you sure about swimming? I thought the water actually accelerates fat loss, as the metabolism has to ramp up to warm up the body. That's the reason for the hunger afterwards. Professional swimmers eat loads of calories when spending a lot of time in water due to training.
The problem is pools are not freezing cold. Nor are they very hot. The metabolism need do next to nothing when in luke warm water. If you went wild swimming in freezing water then your theory would have some point.
Swimming is great exercise. Its cardio, so your stamina will start shooting up. You haven't differentiated between cardio and strength exercise and their respective nuances. If im honest, the whole video dashes from one thing to the other. No underpinning research is referenced; literally everything is an opinion.
There's no such thing as cardio - google it.
Swimming is a great exercise, less stress on joints and is great cardio if you are pushing yourself, but most don’t push, just a leisurely splash. Think his point is you need to push for any real results, I do get some just can’t.
The rest is common sense though in my eyes and probably mountains of research on the activities he is talking about.
It’s everyone’s own responsibility to do that however as he doesn’t know everyone’s predicament.
It was pretty straight to the point for me to be honest.. if want to loose weight.. eat healthier.. if you want to be fitter, do regular cardio.. if you want to get stronger, do regular resistance training and consume enough protein.. but diet the absolute key to it all..
Some really useful information on getting back into shape . I find a Rowing machine quite a good workout thanks for the video
Yes, its my opinion based on being both a fatty and a professional athlete. That is kind of the point. My channel - my opinion!