Can You Build Muscle and Burn Fat With Micro Workouts?

[@MrSouley89]

Dang, you're one of the only people that's been consistently putting great content of physical fitness, for years at that. We really appreciate your work. Thank you sir!!!

[@RedDeltaProject]

And I appreciate you and your attention MrSouley89. It's what keeps me pushing to make better videos for you

[@joshczuba]

Love this! I've been doing bodyweight micro workouts for years, not actually knowing what I was doing. So cool that it's actually a thing!!!

[@MaximusA444]

Every thing is a thing 😉

[@piyushdwivedi7195]

It's difficult to be consistent if I think workouts are hard, they tend to exhaust me, but micro workouts produce fatigue without the exhaustion.Great content as always!

[@RedDeltaProject]

An excellent point Piyush, effort vs output is something we should all be more aware of.

[@theursameister]

I have recently joined your channel and against my habit never to comment, I will comment with only one sentence: your ideas, videos and structural presentation are so inspiring and worthy and thank you a lot for spreading the word, knowledge and personal experience. It is pure fun to watch and big gain of functional informations. Have a nice weekend, Easter and be safe. Thanks you once more and best regards from Croatia

[@vollickplaysgames]

ive recently been doing 1 muscle at breakfast, 1 at lunch and 1 at dinner. "a few sets of abs, and 6 one mile walks daily" over 2 days i can get full body strength training done and then have 1 day off. 2 on 1 off its been going really well and i feel stronger and more willing to push that small workout harder for 15 minutes or so.

[@rafalpaliga1775]

Sir, I started my push up challange 24 weeks ago. It's one set of push ups a day for a year so it's a mini micro workout :) I started with 20 push ups which was my max and I am adding one push up every week. I'm at 44 push ups and going strong! I did not miss a day! Same with pull ups. I started with 8 pull ups and I am adding one pull up every 2 weeks. I'm at 22 today! I am just sharing with anybody that is sceptical about the results. My goal is 100 push ups in one set and it looks like I am gonna make it in 56 weeks from now! all those tens of thousands of push ups will make a difference.. And amazing thing is that it requires olmost no effort and minimal motivation as it is after all a 30 second workout a day.. I do not even do push ups and pull ups in the same time of day.. So I practically do not work out but I'm getting very strong! I advise this type of routine for all of you that struggle with motivation and good habits. This will change your life!

[@oscarstenberg2745]

I tried that as well for a few weeks. It's awesome, but progress will slow down over time. You can probably get to 100 push ups this way but there are better ways to do it without stalling

[@gregshock]

Keep going, if it’s working! Great job.

[@rafalpaliga1775]

@@oscarstenberg2745 for me it is not about what works better for muscle growth or strength. For me it is all about what is sustainable, what type of work can I do with the greatest consistency. What I noticed is that if you do pretty much anything with great consistency you will always get results. Today is my 173rd day in a row that I managed to do push ups. It's been almost half a year and I can still progress one push up a week.. More so with pull ups.. I'm cranking 22 pull ups after half a year of barely working out!

[@rafalpaliga1775]

Also, I did not mentioned it here but I invited a lit of my friends and family to this challange and I have a group of about 15 guys that log in with me daily with their numbers. A lot of them started only 4 weeks into my challange so they have been consistent for about 20 weeks now! They all progress every week! A lot of them crank out 50 or more push ups at this point. Nobody stalled just yet! P. S. What I hear from them is that being part of a group and logging in daily with their progress helps with their motivation. I can say the same thing. Consistency is key! And proper techniques so that you do not injure yourself.

[@gregshock]

My opinion, this is brilliant. Not everybody can go to the gym for an hour a day, but just about anybody with normal health and mobility can do what you’re doing.

[@gardenballer6619]

Awesome channel. Just found it. I love your approach to it all. Thank you for all the effort you put in to making these very informative videos. It’s appreciated!

[@solome4651]

Great info again. I've worked out this way most of my life. Mini workouts throughout the day in most of my jobs.(great de- stresser. classic iso's or flexes on public transport/in car. pushups/squats in carparks and fire escapes.tigermoves/chins when walking dog or camping.lots of variations to keep mentally and physically stimulated.love it.thanks

[@RedDeltaProject]

Most excellent! Lead by example and keep it up!

[@sumsar0125]

Inspired by this series I've made the decision to go from medium workouts (45-60 min.) to short workouts (20-30 min.). The focus will be on timed sets and muscular contraction rather than "getting X amount of reps" as I've done in the past. Down the line I might experiment with mini workouts (5-15 min.) based on how I feel with the shorter workouts. Thanks for all the great info Matt.

[@RedDeltaProject]

Great to hear Sam, being flexible and adjusting things around is the key to consistency. You're certainly making improvements by calling your own shots in this regard.

[@simon.houseaccount4807]

They work for me around my injury parts and I not sore I been doing lots over last few months but next week I going to step up again so they good for getting body ready for me to now start putting on weight/muscle again .. about to start a 3 months progress program //. // great videos // I always enjoy them // thank

[@RedDeltaProject]

Fantastic Clark! Rock on!

[@st8tch790]

“Workout is a made up concept to quantify and qualify physical activity” well said brotha well said 🏆

[@RedDeltaProject]

Much thanks st8tch, happy to have you on board and I can't wait to show you some of the new things I'm working on for you!

[@MagniMark]

This is awesome! I've been training like this for awhile without realizing it. Between work, kids, and other things just don't have the time to workout for an hour and a half at any given time. So I break my workout up throughout the day. I've noticed some pretty impressive results. Thanks for the info, Matt!

[@RedDeltaProject]

Bravo Mark! I know how you feel, sometimes it's kinda tough to get in a big workout. Hell, I work in a gym and have trouble doing that, so these micro workouts are just perfect

[@MagniMark]

@@RedDeltaProject I work in a gym as well lol. I know the feeling. This info is going to help a lot of people. You should have a lot more subscribers considering the quality of this content.

[@davidtalcorn]

Thank you for all of the great ideas you’ve given us over the years - RDP has completely changed the way I train. I’ve been following the GSC workout structure ever since its introduction, and I’ve experimented with isometrics for the first time too. I’m intrigued by these micro-workouts; like many people, I work full-time but also want to have a “side hustle” and still stay fit. I’ll wait for the playlist to fill up a bit more before I try micro, but definitely interested!

[@RedDeltaProject]

Always good to hear from ya David, but no need to wait for the play list to build up (although it won't take long) but even one single workout can be a game changer

[@jakehayes1345]

micro workouts.... macro appreciation!! I thin these workouts are great! thanks Matt

[@RedDeltaProject]

Thanks Jake! Rock on and stay strong man!

[@Minotaur-ey2lg]

I work 60-70 hours a week, on my feet, constantly going. Been wondering if something like this is possible. Gonna have to check out the rest of your videos. Thanks.

[@ricklathem4210]

I love the statement:let your fatigue guide your frequency, CNS fatigue I find much harder to handle due to lifting and running. Trying to be come a better runner and still do strength training-the mix is tough.

[@RedDeltaProject]

It can be rough, especially if you're a distance runner. As an old endurance athlete myself, I know the struggle, which is why quick and short workouts can work so well in that case

[@jahnwarnermedia]

love the little workout dudes on weights

[@wendylewis4591]

Excellent info,explained perfectly. Great job🙂

[@thrombolic]

How simply & clearly you explain these ideas is just impressive...the fitness world needs people like you! 🔥😃👍

[@RedDeltaProject]

Really appreciate this. It took me about 8 hours to get this video to the point where I could make it this short.

[@andrescano7233]

Dude, all your videos are great. I´m progressing a lot thanks to them! By the way, you are a fantastic teacher.

[@RedDeltaProject]

Thank you very much for the props Andres, really appreciate your time and attention to watch them too.

[@jonatanolsen37]

I liked the thing about working out being a made up thing. I have an excercise wrist watch and i start the excercise mode whenever i do physical stuff. For example mowing the lawn, yard work, walking with my backpack, chopping wood. This makes by brain switch on and i start doing it with more vigor. Maybe i should do it when cleaning the house aswell 😂

[@greygoo5319]

Starting in January this year, every other morning I do 100 push ups and 50 pull ups in a ladder-style super set. Then on the other mornings I do 100 bodyweight squats and 100 calf raises/shrugs. I hold a 12 kg kettle bell in each hand and shrug at the top of each calf raise. 2 for 1! These workouts take 10-20 minutes each and I do them in addition to my evening workouts. Some days I try to get through them as quick as possible and other days I go a lot more slowly. If I get to a set which I can't complete, I struggle through it and then continue with an easier variation, for example switching to incline push ups and chin ups. My goal is to be able to complete the whole routine without having to do this. Then instead of adding reps, just add more difficult variations of each exercise. This has been great, because it lets me practice my technique and improve form, and can aim for hypertrophy, cardio or strength, depending on how I feel. It's also great for discipline, willpower and getting that pump before I start work! It's like a grease the groove micro workout. Sorry for the long post but I just wanted to give a bit of feedback to you Matt, as your videos and books have really helped me since I started calisthenics almost a year ago. Thanks, be fit, live free!

[@RedDeltaProject]

I love your examples here Adam and your consistency, yet flexibility in application is a big inspiration. Thank you so much for sharing your experience with us.

[@radercalisthenics]

Great stuff. This is a revolution, man. Looking forward to talking to you next week.

[@RedDeltaProject]

Hells yea, gonna crush it for the next episode for sure! 👊💪

[@goblinknife1465]

I do Calisthenics for 6year. My training 80% is micro workout just pull up 6 x6. Push up 10x10. My arm 16inci.

[@38Fanda]

nice

[@mohammadalmizari]

you mean 6 reps for 6 sits bro?

[@martinjott1040]

Awesome, Matt. I love your approach

[@RedDeltaProject]

Thanks Martin, and stay strong and healthy my friend

[@jamesgilmore1684]

As always Matt. Another very informative video. Thanks for all you do buddy.

[@RedDeltaProject]

Greatly appreciated James! Thank you for watching!

[@FedericoRodriguez-sc3gv]

I love this Matt. How do you say we should feel the fatigue? Would you make a video on recovery? Also I was thinking how do you manage the Portion on your meals? New ideas for your next podcasts..

[@RedDeltaProject]

Appreciate those Federico! Always a big inspiration for me.

[@bhatton74]

Great videos Matt ! Hi from France 🇫🇷 !

[@RedDeltaProject]

Hello there! I took a trip to France when I was 14, beautiful country.

[@bhatton74]

@@RedDeltaProject Thanks ! I’ve been checking out your videos for a couple of years, I bought « Fitness independence »; really great work ! I didn’t find in France someone with the same state of mind and enthousiasm. Thanks KZbin ! By the way, I’m a primary care physician and l’m using microworkouts between some of my consultations : awsome results.

[@AdrianRodriguez-tm3qj]

I'm considering adding micro workouts in the mornings + the usually full body routine 3days a week that I do but I will be walking to university everyday (4km in total) and that might be too much. I'll try experimenting

[@RedDeltaProject]

Good call. Yes, experiment and see what happens. Adjust and modify along the way. That's the smart way to learn what's best for you

[@marloncrispatzu1509]

Hi Matt!this micro workouts are really interesting,we re waiting for the leg One!!!

[@RedDeltaProject]

Coming right up Marlon! I actually have two leg workouts on the editing deck atm

[@RedPillVegan]

RDP in the game

[@dsub8534]

thank you for consistently putting out informational videos, you're the best

[@RedDeltaProject]

You're more than welcome D Sub and thank you very much for watching :)

[@AlekNik1994]

I am so happy for the vides you upload. Even tho i am not a drinker, but tonight gonna drink a beer on that occasion :)

[@RedDeltaProject]

Bottoms up, and a toast to gains and training 🍻

[@brave7033]

Great content as usual thanks Matt!

[@RedDeltaProject]

🙏💪⚡

[@mikeghost7788]

Just shredded my quads!! Great micro workout.

[@RedDeltaProject]

Fantastic! Well done!

[@peaoat3608]

My entire day is typically a series of micro work outs which also means I work out all day long with a few breaks in between.

[@austoosodrippy1864]

I’ve been doing this unconsciously for about a year I workout at home with dumbbells so I just do short intense workouts throughout the day I’ve seen pretty decent results but I haven’t been gaining too much weight but I thinks that’s fault of my diet but I see my muscles becoming more defined and a little bigger more and more over time and I workout to failure quite often not everytime and my recovery is really great as well I rarely get sore and when I do it’s so minor that I can still workout the next day I also suggest doing the same exercises hitting the same muscles over n over for atleast a week or too then give your body the weekend to rest it works for me atleast

[@RedDeltaProject]

Good tips there Austo, much thanks and best of luck in your workouts

[@austoosodrippy1864]

Thanks man and I really appreciated this video I’ve been looking for somebody else’s opinion on this type of training I liked the video and will definitely check out your other ones ✅

[@TriniGirlNatural]

I love micro workouts

[@regprofant6984]

I have been doing a form of micro workouts for a long time. As being an old fart I got lazy. Actually I love going all out for a short period and really get exhausted quickly.

[@RedDeltaProject]

It's an acquired taste for sure, but one that's oh so satisfying when you become proficient in it.

[@davidmorrison4416]

Gr8 Content, I've been looking for a change in my Workout Regimen & I Just found it. Which one of your Amazon books have a Gr8 Nutrition plan. I need to drop some weight, I'm 5'9", Athletic Build, but I'm 250lbs, I wear it well & get compliments all the time of how I look, but I'm wanting to drop 25 lbs before my Birthday April 24, I'll be 45 & I want to be In Shape, thanks for shsring your knowledge with us, Take Care, God Bless!

[@RedDeltaProject]

Thanks David, hard to know just what you need but you may wish to start with my first book, Fitness Independence for a jump-start (goo.gl/MTUzDZ) for a sound approach to nutrition. Also, my free ebook on Calorie hacking as a supplemental reading on the subject: goo.gl/EDzlFq

[@anwarbraham9549]

I m doing these micro workout sincères about 2 months ago and i m kind of getting some results , i juste got to clean up my diet , in addition it has become an addiction to catch the good feeling after the workout

[@RedDeltaProject]

Off to a good start then Anwar, Stay vigilant on that diet, and start just making the smaller / easier changes like including protein at each meal and stopping eating before you're too full. Little stuff like that adds up fast

[@boofstien2]

Please put this into a program. I will buy it for sure

[@RedDeltaProject]

For sure, that's the plan and I'm starting to write it right now. I'll let you know updates in the near future.

[@glyakk]

So its the difference between the though of I just got to get my steps in vs I want to run a 5k and creating a plan to accomplish it. It seems like a very subtle distinction but an important one.

[@RedDeltaProject]

You're spot on, and that's such a great example. Great thinking Allen!

[@Ananta9817]

I'm currently sticking to Jeff's circuit training home workout, which includes rest for every other day. Besides stretching and abs exercises (6 times a week), I've been including micro workouts throughout the rest day. Is this good or bad?

[@RedDeltaProject]

Had to say, are you making progress in your workouts? Thats' the ultimate test, to bring som degree of progression and improved performance to each workout. If you are great, and keep it up, if not, maybe back off the additional workouts a bit so you can bring to moxie to Jeff' program

[@4um360]

Very interesting! I’m wondering, are micro workouts the holy grail of muscle stimulation?

[@RedDeltaProject]

They can certainly be great, but they certainly are the one and only way to go about training. But I do believe they can be super effective compared to much longer and more bloated workout routines.

[@TheAlexmercer360batmanfan]

@@RedDeltaProject I have been doing micro workouts all my life with one arm feet elevated push ups and it got me to a double bodyweight bench press and 120kilo bodyweight (I am very tall).... Basically, first day of the week, I test my max.... On that day I do two more sets but each set is purposefully two reps shy of my max. Then for the next 6 days, I do 4 sets of that exercise, each set is two reps shy of my max rep (that I established in the first set of day 1).... Each set is at least 2 hours apart. Throughout the week, those sets become easier and easier and easier... By the 7th day, its so easy, that I know my max reps has gone up for sure. This is what the Russians call constant weight training. Very much like Grease the groove. You do multiple sets of an exercise, reps for which is approximately 80-90 percent of your max reps for that exercise.... You do 2-4 sets everyday.... So each set is kinda challenging..... But if you have full recovery between those sets, and if everyday you come up fresh..... Then those sets are gonna get a little easier each day. *When those sets are REALLY easy, thats when you know that you have to retest your max, because you have clearly increased your max reps now.....* This is one hell of a way to workout, and with enough healthy calories, people become really strong really fast.

[@aldousrealo]

Please do a micro workout routine for chest 😁 thanks!

[@RedDeltaProject]

Coming soon! Actually, I have a few coming up. Stay tuned!

[@GeorgeLocke]

I was doing quick workouts at the office last year, but as the weather got warmer, I found I was getting sweaty.

[@RedDeltaProject]

There is that, I once used to work in a grocery store and would do push-ups in the produce cooler to stay cool.

[@jonaseason3981]

I need to forget everything I thought I knew about fitness and exercise.

[@RedDeltaProject]

"You must unlearn what you have learned." - Yoda

[@mcod99]

With micro workouts are you doing a few sets a day or is it done in 3-4 minutes for the day?

[@RedDeltaProject]

Either, depends on the type of workout. Low-fatigue workouts can be done several times during the day, but most of the ones I've been posting to the channel should be a one-and-done sort of deal

[@arod2kold602]

You really are ahead of our time but people are catching on !

[@studioresolv]

Which one of your books emphasizes this training philosophy? (Micro workouts). And do you have a program based on this? Thanks!

[@RedDeltaProject]

None of them quite at this point, but I will be writing a new book on this specific topic soon.

[@studioresolv]

RedDeltaProject awesome can’t wait, is there a newsletter that i can sign up to get an update once it’s out?

[@ir0n_bb170]

Can i do micro workouts combining calisthenics with weights?

[@RedDeltaProject]

For sure! The tools you use aren't really that important. Just swap one out fo r the other. For example, you can do bent over rows and standing curls instead of the strap rows and curls from the back and biceps video

[@ir0n_bb170]

@@RedDeltaProject Thanks a lot!💪🏻👍

[@TheQuotidianQuinn]

Micro workout for legs coming soon?

[@RedDeltaProject]

For sure, working on that one today so it should be out today or tomorrow. Might even make a couple of them.

[@TheQuotidianQuinn]

Great! Thanks for consistently making great content

[@blueminose4329]

Normal people: Okay Siri! Me after this video: Okay Body!

[@RedDeltaProject]

lol! Amen!

[@younggotti9201]

I really need a chest, shoulder and leg microworkout👌👌👌

[@RedDeltaProject]

First leg micro workout just posted (Yes there will be many others coming) Check it out: kzbin.info/www/bejne/Y5LLmWCrZtJ_nLc Also chest MW coming tomorrow!

[@jon636374]

Stimulate, don't annihilate.

[@RedDeltaProject]

Amen! Wise words to live by.

[@brucele2776]

101st liked

[@nikor6249]

To answer the question of the video: yes, obviously you can build muscle and burn fat with micro workouts. It's just another question if it's optimal or ideal for your goals. Certain type of threshold must be reached within a goal or context of training in general. I bet we all also wanna play wisely with work itself and time. We'd want to get the best results possible in the smallest amount of time, in that way we ought to become more wise regarding our workouts whatever our goals are but it should not mean that we'd become lazy by training 'smarter' but actually giving less time for the exact muscle groups to work at. Now, what I've been thinking about bodyweight training in general is that since your body is your weight then couldn't you just keep on eating more and more to get more progressive overload? Obviously you can change the technique to make the exercises harder but also food intake plays a huge role. Any thoughts on this idea of increasing dramatically the food intake for some time to make yourself heavier and therefore giving your body heavier resistance to work with? Cheers mate for the vid!

[@RedDeltaProject]

Strangely enough, I don't come across many suggestions to make the body heavier by getting bigger as a means of progressive overload. it could be that A) getting fatter for the sake of adding resistance to a workout may no tbe ideal compared to methods like weight vests, dip belts etc that do the same thing without getting fatter. and b) the addition of muscle mass may be too slow and no big enough to give you the added weight you want. but there are other things to consider, like making sure you're well hydrated to ensure you're not lighter due to dehydration and eating enough carbs to retain water weight

[@nikor6249]

@@RedDeltaProject indeed, indeed. Good answer