Ep:327 EXERCISE: REALITY CHECK - YES, NO, HOW MUCH? part 1

Exercise and Physical Activity PART 1. How much per week? Why? What are the benefits? Dr Cywes discusses his perspective on the role of exercise in he RECOVERY PROCESS of CARBADDICTION. Please leave comments.
Know the scientific truth about how your body works. Ask and answer the right questions to optimize your health! Whether you agree or disagree with our content, if we’ve made you think and ask questions, we’ve done our job. Leave comments below. #exercise #gym #walking #running #physicalactivity #HIIT #mentalhealth #sport #fitness #aerobic #insulin #USDG #metabolichealth #diabetes #obesity #starvation #ketosis #sugar #carbohydrate #carbs #lowcarb #fat
Zoë Harcombe [e-mail]
Dr Ben Bocchicchio 15 Minutes to FITNESS | S.Ma.R.T.-EX (drbenbo.com)
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References: Dose-response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults.
Coleman CJ, McDonough DJ, Pope ZC, Pope CA.Br J Sports Med. 2022 Aug 11:bjsports-2022-105519
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ROBERT CYWES M.D., PhD, ERIN SMITH PSYCHNP and SHERYL FOX RD ARE clinical PRACTITIONERS in Florida and COVER THE ENTIRE USA AND WORLD VIA TELEHEALTH. Our mission is to educate and treat CARBOHYDRATE ADDICTION in obesity, diabetes and metabolic syndrome. Replacing carbs with REAL FOOD while simultaneously replacing carbs as a toxic, harmful response to emotional tension with a diverse healthy set of emotion management tools for lifelong sustainability of mental and physical health, happiness and well-being. Converting people from toxic sugar burners to healthy fat (keto) burners while addressing the CAUSE of addiction to carbs from an emotion management perspective. Sometimes using medications such as GLP-1 agonists and obesity surgery/devices to help people including those who have had bariatric surgery.
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Although all measures are taken to ensure that the content of the KZbin channel is accurate and up-to-date, all information contained on it is provided ‘as is’. We make no warranties or representations of any kind concerning the accuracy or suitability of the information contained on this channel. Robert Cywes and his team may at any time and at their sole discretion change or replace the information available on this channel. To the extent permitted by mandatory law, Robert Cywes shall not be liable for any direct, incidental, consequential, indirect or punitive damages arising out of access to or use of any content available on this channel, including viruses, regardless of the accuracy or completeness of any such content.

[@user-ip9mw8yg9o]

Coffee, bible devotions, out the door first thing in morning, 45 minits, walk and pray.. great way to start every day

[@davenockels5028]

Zoe’s forensic ability to dissect “science” studies and get to the truth and highlight weaknesses is extraordinary……..

[@laurielatour2862]

I am 74 and live in an active retirement community with a 3 acre community garden. I spend at least an hour a day gardening: picking up heavy things and pushing them in wheelbarrows or pulling in a wagon, digging, pitchforking mulch, walking back and forth all over the garden, etc. I love being outdoors, even when the weather isn't ideal, and I often work with friends there. We mostly grow veggies so I get a nice supply of my own organic veggies, picked fresh the same day I eat them. I think gardening is one of the best, well rounded activities you can do for physical, emotional and social benefits. Over 1/3 of our community is 90+ years old and we have a handful over 100. Our oldest gardener is 97 and was working his plot with a hoe today. Even if you grow plants in pots on an apartment balcony, it's a great activity that requires no gym membership.

[@denisea.9033]

Good for you!! 👏🏼 I currently live in Okinawa and that is what a lot of the elderly people here do too, a lot of gardening, mostly vegetables - like you said, pushing and pulling stuff and being in touch with nature. Thanks for sharing your wisdom!

[@sanautin]

I like Dr Cywes' no-nonsense approach with his video production. There's no cringy stock images randomly edited in, no flashing lights, there's no text bouncing around the screen, no cartoonish memes, no goofy sound effects. Just the camera on his face as he delivers a commonsense message. A lot of "influencers" in the "keto / carnivore space" could learn from Dr Cywes, and maybe their content would stop looking, and sounding, like a KZbin pre-roll ad.

[@sandralambert6778]

“Find your fortress of solitude. It doesn’t have to be exercise.” Love that statement. I enjoy staying active but sometimes allow the feeling of guilt to creep in if I didn’t specifically “exercise” during the day. Thank you for that statement. 😊

[@robertcywes2966]

Glad u latched onto that! So important

[@xenotbbbeats7209]

As a trainer, I'm SO glad you talked about flexibility and balance (stability) because those are tied in with your core. Your core LITERALLY gives your brain permission to fire more muscle fibers. If you try to lift more than your spine can handle, your brain will not let you injure yourself. The stronger your lumbar multifidus, the less likely you are to hurt your spine and the more you can lift. With flexibility, you will be stronger if you are flexible because you are using more of that particular muscle group because you have a bigger range of motion. As for movement and brain function, there are NUMEROUS studies regarding physical activity staving off Alzheimer's. The human body is made to move. The typical lifestyle of human beings is about as unnatural as you can get. Another thing is that for those who refuse to change their food habits, its the next best thing. I'm working with a wonderful woman who has become my friend. She started at 400 lbs. with two destroyed knees. She got a double knee surgery and I started working with her. She has lost 140 lbs. and can go up and down the stairs at work now. She's also 61, so I'm not talking about a young person. When it comes to menopausal and post menopausal women, cardio is not nearly as important as strength training. The problem with too much cardio is cortisol. Three hours per week is exactly what I do and what I do for my people. Recovery is another essential thing. A woman who is older who is lifting heavy may need 48 hours to recover. Also, the body gets bored, so you need to mix it up at least every 4-6 weeks. I'm 58 and am not a competitive weightlifter and weight training isn't even close to my favorite pass time. That would be music. My max bench is 240 lbs. My push up record 142. I currently don't know a man of any age that can do that. I can do 1-arm push ups and carry on a conversation. So, if it's not even my big hobby, and I only dedicate 1 hour, 3-days per week, and I'm going to turn 60 in less than 1.5 years, THERE IS NO EXCUSE. It's not genetic either. My two sisters can't do 1 push up between the two. Thank goodness my older brother enjoys working out. I enjoy challenges, bench marks, and the practicality of being strong. If you want cardio without overdoing it, just do circuit training. Do 9 resistance exercises for each part of your body, and then throw in 30-60 seconds of jumping jacks, high steps, rope jumping, step up, or whatever in between. I really hate cardio, but I don't mind 30-60 seconds. Then when I'm lifting, my heart rate stays up, so by the time I'm done, I've done my cardio too. Exercise smarter, not harder. Jeez, here I go! I get very enthusiastic about fitness. My dad was a member of MENSA and a Maestro, but he died as a result of food addiction. The apple doesn't fall far from the tree in my case. I love to eat. It's my only addiction, but I didn't have a heart attack, develope diabetes and heart disease, have to have both legs amputated from the knee down, went blind, have to kidney dialysis several times per week, and shorten my life. My dad had his first major heart attack in his 30s! He was the laziest person you could imagine. He paid me a quarter to get the paper when I was a kid. Just like eating exclusively meat, once you start the ritual of moving regularly, you will go crazy if you don't! Eat meat, drink water, and make your body work. It is life-changing!

[@margarethawielsma2446]

I have cervical and lumbar spinal stenosis. After 7 spinal sugeries over a 25 year period, I can now only walk slowly 5 minutes at a time before my legs go into severe spasm. So after doing basic household chores etc, 5 minutes at a time, I'm sure I get much more than 3 hours of movement, not exercise, per week. That will have to do. Those that criticize, tough! I'm doing my best🎉

[@jerseyjim9092]

Many people have physical limitations but there are other things to do besides walking or running.

[@robertcywes2966]

All that matters...you and you. Good job

[@kellytaylor7210]

I have the same issues… and broke my foot last year and it didn’t heal properly. I wasn’t able to do my walking for a very long time which is my favorite form of activity. I found Acupuncture works really well to lessen my pain from the stenosis. It actually gave me my life back! I had to get a Cortizone shot in my foot and that got me walking a little bit again, but then it wore off. Got another shot in my foot and it’s really not doing the job so I can’t do my walking. I went on Amazon and got myself some resistance bands. I’m using the lightest one to start with and working very slowly. I do more upper body workout, than lower body because I can tolerate it better. I also had muscle cramping but now I make sure and I get enough magnesium. I take magnesium glycinate, and I don’t have the muscle cramps anymore. Hope this helps!💕

[@arwenhardy1995]

At least you're moving! Brava! Be proud of yourself.

[@Mrs.TJTaylor]

You’re doing great! You haven’t given up and that’s a great big deal when living in pain. Blessings to you.

[@fronniebealer7808]

I started a tiny exercise routine at the senior center. At first I was sad that I could not do more. Now it seems I am doing about the right amount

[@garyloss2878]

It's amazing, and a bit scary, how accurate and factual he is as compared to the standard advice given by our government and leading health organizations.

[@ShipCreek]

I'm suppose to be up a ladder cleaning off the wardrobe. But here I am finishing off my coffee listening to the Doc😂👍

[@Fudmaria]

This is SO easy to do! We all need to finding this time. I’m 69 and love my 45 min walk or bike ride daily. Mainly for the vitamin D of the glorious sun!

[@mikeob9502]

"...the wonderful sense of well-being": Yes-truer words were never spoken. Makes all the effort so very worthwhile.

[@michaeldeangelis1225]

I'm a retired physiotherapist who exercises and plays tennis regularly. I switched to keto 6 months ago, lost weight, and now weigh 171 Ibs. Since switching, I have more energy and calmness and my joints and muscles experience a marked reduction in soreness. On a side note, my Italian grandmother lived to a healthy 99 and was not active and didn't eat a lot. Tells me exercise and being active is a lifestyle choice and epidemiology is hocus pocus. It's what you shove in your face that matters.

[@michaelfortney7510]

That time breakdown was priceless. Excellent

[@jenniferjohnson4872]

I can't wait to hear Part 2!

[@anomarnamloh7444]

I luv to dance so I do dancing "Workouts" that I lovingly call JoyUps. Once I get started, I have to force myself to stop. My total "dance" time per week is 12--15hrs per week, with 45-90min of resistance in that mix. Dancing includes learning steps and arm movement, body placement a challenge to the brain.

[@sashachamberlin5904]

I'd love to know your process and music preferences.

[@robertcywes2966]

Perfect.

[@anomarnamloh7444]

@sashachamberlin5904 It's a KZbin Channel, well two of them. With 100plus fun videos: Reps To The Rhythm & Fitness Heroes. It's music from different decades, types... and I love it. I am a former Certified Fitness Instructor who was certified with no pain; no gain mindset set.

[@davidcottrell1308]

Dr Cywes! You are a rock star...thanks for the common sense!

[@robertcywes2966]

Hey both of you

[@davidcottrell1308]

😀@@robertcywes2966

[@mariabrayton3861]

Have a great weekend Dr. Cywes ❤

[@robertcywes2966]

I'm having a great life...hope u are too.

[@vernaxxx8940]

I always ask myself what primitive people did. Tribal aboriginal women in Australia are my point of reference. My understanding is that they would go out in the morning collecting seeds, fruits, tubers and small animals like lizards. This might involve walking quite a long way. Through the heat of the day they might rest in the shade. At other times they might work with their hands either food processing or handcraft. Shorter excursions to collect water or firewood would also be regular. This is what i have in mind as an exercise pattern, i do what i need in my house and (large) garden and have excursions further a couple of times a week. Im not sure that going to the gym would give me additional benefit, or would lengthen my life.

[@chippywelsh9040]

My 74 year old partner is 6ft 7”, slim, all health markers perfect. In his entire life he’s never over eaten, doesn’t eat fast food, never indulged in sugary drinks but he eats bread, cereal, some cakes, loads of green veg and protein and carbs like potatoes. He has never been a binge drinker but as an adult enjoys some beer or wine. I don’t believe he’s ever had a hangover, he’s never been inside a gym, he’s never exercised for the sake of it. He’s always been moderately to very active - dog walking, hill walking, building, chopping wood and outdoor jobs etc He’s 15 years older than me and in much better health. I on the other hand have indulged fairly heavily in all things bad, been through periods of exercising hard, wasted tons of money on gym memberships, supplements, diets etc etc and now I’m trying to reverse it all 🙄 He finds my restrictive diet somewhat mind boggling but he’s supportive. Unlike me, he’s not trying to undo 59 years of a mostly poor diet and ridiculous approach to health! 🙄😂

[@tater6573]

Love your inspiration ❤️

[@jamiemaginness7082]

This was great! Thank you Dr. Cywes! I work in the Fitness industry and realize most all of my training on nutrition/fitness has been deceiving. There are so many that believe they have to be in the gym every day for hours on end. When looking at live blood samples at the nutritional level of those clients, the oxidative stress is very high. I absolutely agree that mobility is key. Yes, there are those that train for specifics, but at the end of the day, it’s about movement.

[@robertcywes2966]

Everyone needs a personal trainer or training partner. Thank you

[@MK-sc8md]

LOL. Great validation for my aversion to gyms! Outdoors in all kinds of weather!

[@jameslincoln4154]

Now, as I watch this, I’m doing kettlebell swings 😂

[@markotrieste]

Just finished my session of resistance training.🤚

[@mclifer]

I started sprinting just a few times a day on a rebounder in my garage a week ago and already see and feel a difference. It has become enjoyable.

[@robertcywes2966]

So good

[@jeffreysorensen5298]

Along with helping reduce the chances of sarcopenia exercise is one of the best things to increase BDNF(brain derived neurotrophic factor) which helps brain health and can decrease brain cognitive disorders ie. Alzheimer’s.

[@robertcywes2966]

Agreed. Esp when in ketosis

[@kimmcnichols9650]

Love the time analogy .. !

[@debjordan4399]

Great information. Thank you Dr. Cywes.

[@tarynbryans9903]

I watched while walking on the treadmill! 😊

[@tammypitarch]

Thank you!!!

[@nelliedoughty5614]

Thank you Ruth Ann! I so enjoy watching “a day in your life” Much of my cooking influence was PA Dutch, so you feel like “home”.

[@BudKwaark]

walking after my 1st meal every day and I feel so much better doing this. thx for everything

[@suzanneoleson7580]

I broke a few toes and a few weeks ago and I am giving myself a month to heal since healing at 59 is slower. I miss my brisk walks.

[@robertcywes2966]

Arm work?

[@ii__jon_snow__ii4873]

Makes no sense to put yourself through unnecessary physical stress. Just stay active!

[@kimmcnichols9650]

Thanks !

[@zamfirtoth6441]

The way so many excercise anymore seems to resemble self torture. Never seemed natural to me. They claim to enjoy it, but is it actually that they enjoy it, or that it can help mask insecurities. We see alot of bodybuilders die young, and what about the misery on the face of marathoners. These people just wear out there heart. I agree so much that we should move our bodies frequently, but in a fun way. The images forced on us thru television showing regular people working out like they are training for the Olympics doesn't help.

[@robertcywes2966]

Thank Coca cola and their Move More Campaign to deflect from the harm of coke

[@lizellehattingh281]

Thanx for a gear video Doc

[@krissto22]

So, both of my in-laws lived passed their 90’s, 93 and 96 to be exact. The only exercise they’d do was grocery shopping, general household duties ie. cleaning, laundry, cooking and the like. She was a heavy “garage” smoker till she died, he quit smoking in his 70’s. They weren’t overweight and ate home cooked meals. One thing I noticed they didn’t eat very many carbs. Their meals were small. They didn’t graze in between meals either. They had good social life with family and friends. They did crossword puzzles every day, read books and kept sharp minds until the end. Sometimes I wonder what was that deciding factor of their longevity, because they weren’t doing anything special. Their only pills were pills for hypertension that’s all. Then we had a friend who never smoked, kept his body lean and active and died of lung cancer in his mid 70’s. Life is full of surprises.

[@charleswilson8897]

The more I learn about medical ‘studies’, the more I realize that they are mostly suggestive rather than definitive. In this instance, I am more interested in the mortality as it applies to more than just one factor (in this case exercise). The variables that interest me include BMI, definition of ‘brisk’, amount of carbohydrate addiction, age range. A one size fits all protocol for exercise is really not all that believable.

[@mikafoxx2717]

I still think that exercise is really good for health, mental and physical. Having stronger muscles correlates with stronger joints, bones, and tendons. It strengthens your heart as well so it doesn't have to work as hard when resting. Do Do what exercise you can, you might not want to start but commit to only 5 minutes, and after 5 minutes you'll probably want to keep going even though you don't have to.

[@barblacy619]

Without diet as a controlled variable, I’m not interested

[@MK-sc8md]

The word "exercise" is as odious as "diet". Move b/c you enjoy it is sound advice! Apps that count "steps" seem to reduce expectations & standards. My late dad never understood "work out" replacing "work outside!" He lived fully into his 90's. Walking 5 miles/day covers meditation & "steps".

[@markotrieste]

Money, nerve and time saving tip: get an e-bike and use it instead of the car for short errands.

[@mclifer]

Invest in a good MIPS helmet. It's not if you will have a crash, it is when.

[@markotrieste]

@@mclifer While I do endorse wearing helmets, I disagree on the fear mongering. It's ten years that I cycle regularly to work and never crashed. More than helmets I find rearview mirror, lights, reflectors and hi-vis vests very effective.

[@mclifer]

Just a bit of realistic advice. I have 5 e-bikes and just because you ride one it really isn't exercise.@@markotrieste

[@markotrieste]

@@mclifer Depends what kind of e-bikes and how you use them. I'm talking about class 1 e bikes with torque sensor, used to replace cars not other bikes. Before ebike, I'd ride 500 km a year. With e-bike, it's 4000. Also, I record all the usage with hr band and Garmin watch, so I can definitely say that I get from 100 to 200 minutes of activity per week, just from commuting.

[@Maxandshe]

I've followed keto then carnivore now for last 18 months. Plus my normal exercise. Result..... Weight gain 😮😮😮

[@carolm.4623]

Track your calories too

[@Maxandshe]

@@carolm.4623 only thing I've changed is eating meat. Higher fat content. Low to no carbs and OMAD. Didn't work!!!

[@carolm.4623]

@@Maxandshe so I find that when I exercise heavy I gain and it’s because of inflammation and the lactic acid in the muscles. Maybe lower the workout to half for a week and see what happens? Worth a try.

[@Maxandshe]

Thanks for your advice all. I'm a marathon runner so run 60 plus miles weekly to train. I've been doing this since 2014, and never gained an ounce. The only change is the carnivore diet. I used to eat far more calories than I do now, including lots of high carb food, fruit and cereal. I had a clean no cake sweets fresh food diet. But, the meat and fat content seem to be the culprits. Eating beef every week seems to be the only change. I ate fish before and a bit of chicken. So ......!!!

[@robertcywes2966]

Set up a visit to discuss.

[@marvinmaly]

Hi from East Tx

[@Kphaha93]

Could u please make a Video about anaerobic sports like "bodybuilding" or Martial Arts for ketogenic athletes and how the glycogen stores fill up in Ketosis or even how u can enhance this process for a faster recovery ? Thanks in advance and thanks for your great content.

[@jenniferbrodzinski6903]

What are the effects of exercise on lab work? Does it improve any of the markers you look at?

[@harinath.369]

I can't find part two 😮

[@jeffreysorensen5298]

The so called blue zones don’t exercise but the have a tremendous amount of physical activity walking instead of driving to town gardening etc. so is it the exercise or the equivalency to physical activity that is important?

[@robertcywes2966]

BZ are a religious wish, not a reality, but yes, physical activity as a lifestyle is ideal

[@alphacause]

As with so many things that are beneficial, the law of diminishing returns applies to exercise. It should be intuitive that you don't need that much exercise, especially ones that are done at a high intensity, to confer longevity and enhanced quality of life. Centenarians did not become centenarians by doing ridiculous amounts of CrossFit and Orange Theory workouts. Those gimmicky programs did not exist during most of the lifetime that these people were around. However, if you look at the fitness community, you have so many hucksters that compel their followers to go to extremes, because that how they can sell their programs and supplements.

[@malindadenlinger882]

Might still be healing

[@wellbeing-warriors]

Where is part 2? Link please

[@carlawalker8219]

I have never or will I ever enjoy exercise lol I do it to lower blood pressure. Lol😂

[@LindaRapps-rm1ci]

Where is part 2?

[@cougar1861]

Dr Ben "Boekeekyo"

[@retire14pattaya9]

If I only did 3 hours exercise a week I would feel like mush.

[@michaelbradley6004]

Found out over the years that I can manage at most 9 hrs of walking per week and 3 hrs of wt lifting per week. But I do best at about 4 hrs of walking and 1 and a half hrs of lifting. Mentally a burden is lightened and I see no benefits to doing more. Also, at my strongest I felt terrible and at my fittest I felt terrible. Back off at least 20% and see if its not true.

[@landerspolimis3690]

Dr Cywes, I might have jumped the gun before listening/watching pt 2 of this presentation. While studying health and exercise physiology at university during 1995-8, hypo kinetic disease was a high statistic for the office workers or drivers that spent the majority of their shift times sitting down, not that one size fits all but, the exercise prescription was always quoted as doing aerobic exercise for between 20-30 minutes a day at a certain intensity based on your fitness. What is alarming at present is because of technology advances, (internet, tablets, phones, game consoles etc.) these hypo-kinetic diseases are now prevalent in children, that is not progress. (Just an observation.) Do you see the same trend?

[@robertcywes2966]

Absolutely. Sadly screens have replaced real play and physical activity

[@alphacause]

I have always had a problem when the words "statistically significant" is bandied about in talks of epidemiology. What is often deemed "statistically significant" in scientific circles wouldn't be considered significant in everyday parlance. Tell me, in absolute terms, how much improvement in longevity - weeks, months, or years - does a particular modality confer upon the practitioner.

[@karen9557]

Thank you for this channel. I have learned so much. Just saw this to share...a bit concerning. "Your diabetes risk may double if you eat this food twice a week, say Harvard researchers" was on Fox News...they are talking about red meat!

[@Sweetest_of_Seven]

Isn’t it sad that they publish that nonsense… well, we know that it is nonsense but there are so many others that will take their words as gold and that is SO INCREDIBLY WRONG AND SAD! Im glad you know for certain that they are lying!

[@carlestridge423]

75 excise different body part everyday

[@barrycorney3665]

Just waiting on someone telling me the 500+ miles a month I bike is bad for my health....

[@oldnatty61]

Do you follow what you advocate?

[@douglasscovil3447]

am not saying that exercise is bad for you, but fitness doesn't necessarily translate into good health or longevity. for example, is a body builder who takes steriods and other performance enhancing drugs going to be healthy and live a long life?

[@robertcywes2966]

Don't confuse bodyshape with fitness

[@patriciabowe2456]

I walk my dog twice a day, regardless of the weather, for about 45 minutes.

[@rontiemens2553]

SPRINGBOKS GOT THEIR EXERCISE!!!!!😀

[@RealAudi0]

There is no animal in the wild that exercises for the sake of physical activity. If they have excess resources they just chill out and have a good time. We should be the same, if you don't enjoy exercising don't do it. Animals in zoos typically live longer and have lower markers of aging than in the wild. It could be from lower stress but it could also be because of reduced physical activity since they don't have to get food.

[@anniebeanie710]

I think the fitness people that eat crap like low fat low carb chemical filled dressings and other weird unnatural things protein heavy candy lookalikes and lot of weird legal or not so legal suplements might be distorting statistics as well a bit :) . Might a bit more then study says its beneficial too if you avoid protein that tastes and looks like candy and avoid crazy weight lifter hacks for muscle growth.

[@robertdaymouse3784]

45 second preface on how flawed epidemiological studies on exercise are, then proceeds to site epidemiological study on exercise as authoritative. But people love hearing that they only need to do 3 hours a week of walking to maximize their longevity. Diet is not as important as exercise, 4:48, well, I guess it is if you are only doing 3 hours a week of exercise.

[@WalkingOneLegAtATime]

Dr Cywes spitting facts😂 you have time to exercise…if get off KZbin😂😂😂touché

[@SkeeterMcBeater]

Animate you animals!

[@CJ-Photo]

Wow. Well, another good video! Too bad I can't respect you anymore after your office refused to give me a refund on my appointment reservation funds after I lost my job. Really? You're keeping people's $$ for an appointment they cancel well in advance? It's sad that you are so money-grubbing. I thought you were different. Oh well, at the beat I guess it will help you make more videos. Use it well.

[@YouForMe1361]

Most important factor in physical activity is heartrate, how long high heartrate, what is high at what age, how long in low or midrange levels. And recovery time! Many people I know think that gardening, shopping, having a slow walk in the forest with the dog is physical activity. It is, but not enough to enhance body functions, it may even be unbalanced and may tighten some muscles preventing further exercises.

[@matthewblethen7771]

Where can I find out where Dr. Ben's workout routine at?

[@joeskwara5823]

I searched for him months ago here on you tube and found a couple of videos where a few of his clients trained. I think I added in slow training into the search

[@joeskwara5823]

Here is the guy but the videos I saw where not his but has him in it where he takes people through a complete workout. kzbin.info/www/bejne/lWmZh5Rqm8h9hpYsi=V1akWXQitFK0lYv_

[@MrPwnageMachine]

Where is part 2?

[@simplecarnivore]

Where is part 2?

[@msbeecee1]

Probably coming tomorrow. Stay tuned!

[@robertcywes2966]

Patience

[@simplecarnivore]

@@robertcywes2966 Lol sorry doc.