Health and Fitness Is SIMPLER Than We Have Been Told

[@conormcc_9656]

The fitness industry has pretty much become a "get fit quick scheme" and always ignoring the basics. I like how you touched on having fun and making the most with friends and family as I hate this growing trend of needing to isolate yourself and going "monk mode" in order to achieve health and fitness, hits unrealistic and far from healthy.

[@Kboges]

Yep. I couldn't agree more. And yeah, social connection and meaning are huge.

[@MrScribbble]

Exactly, I agree 💯, I feel like most people want to take the easy road. I feel like the world we live in today has gotten way easier for us that now not many know what hard work is anymore. Working hard doesn't mean you can't enjoy the process. People often wait for motivation to do something, but the real motivation comes when you discipline yourself first. God Bless You, I pray that God gives you strength, guidance, and wisdom in this life.

[@kevinc8955]

It’s a psychological trick consumers play on themselves. They believe by spending money for a peloton or gym membership is “the first step”. And the more they spend the bigger the step they made thus the more committed they are to it. That expenditure becomes a symbolic starting point to them looking and feeling better. In actuality, spending money is zero effort which is the antithesis of what it takes to get into shape.

[@Rufio1975]

​@@MrScribbble You would think by now , with all the videos in the world at your disposal, people would know when it comes to fitness,there is no fast and easy road.

[@shamzz5697]

Its too late for me bro I’ve gone too far

[@sardine91]

i've been skinny my entire life and always felt uncomfortable with the idea of going to a weightlifting gym to put on muscle due to social anxiety. Last year, I started calisthenics in my bedroom after stumbling across your channel. So far I have managed to change my max pushups in one set from 3 to 45 and my max pullups have gone from 0 to 16. I know its not much in comparison to you but I have gained a fair amount of muscle and my social anxiety has reduced drastically. I feel so much more comfortable being myself and I owe that to you.

[@Kboges]

DUDE! This is so awesome to hear! You should be very proud of what you have accomplished, man. That is no joke and that doesn't come without effort and consistency. That will translate over into everything. Well done, and if you ever need help with anything, feel free to reach out. Keep me posted on your progress, brother.

[@MrScribbble]

Congrats man, it takes alot of strength, physically and mentally to acknowledge where you are at in life and actually make a change, much respect. Also, remember Jesus can take away all your anxiety and all the things you are negatively dealing with fully away if you ask and believe in Him. God Bless You. And much respect.

[@frog6054]

Same here, due to social anxiety and just being lazy to go out, I just train at my room and have been gaining muscle and strength.

[@MrScribbble]

@@frog6054 Everyone starts from somewhere, consistency is key 💪. Never give up. God Bless You.

[@fantomclothingco]

Those are amazing numbers brother! You’re killing it!

[@DefenderOfAzeroth]

I can’t tell you how much I appreciate your voice on the internet, brother. I wish you well, my man

[@Kboges]

That means a lot, bro. Thank you 🙏

[@moatezbenfarah6094]

Been combining your pull up mastery plan with 3 sets of 50 bodyweight squats and 10min abs exercices while maintaining a healthy 2 meals a day diet, and Man, the consistency works like charm. Brother, just know you are making a lot of people's lives better. Cheers!

[@Kboges]

That is awesome! Great application of Pull Up Mastery. Keep it up man, and keep me posted on your progress. Thank you of sharing.

[@hekkrjs2698]

How are your legs developing?

[@qwerty975]

​@@KbogesHi your pull up plan worked wonders for me too! I just switched to paused pull ups, and then finally hit that sweet 12 reps I was aiming year go. That number was the standard to get when I tried to get into military and failed. At least now I can do them. Thanks ❤

[@Milpower]

Sorry, am not being lazy. Would you please link the pull up mastery here? I am new here and have no idea where to fund it. Thank you.

[@moatezbenfarah6094]

@@hekkrjs2698 Tbh, i never had any problem with legs. They were always strong and big, and i work them in other ways indirectly. So the 3 sets I do daily, are basic maintenance to keep them at that certain level according to my vision and objectives.

[@DUBLL100]

I’m so glad I follow this channel! Constantly burned out from training 4 days with like 4 heavy compound lifts per session plus sauna, cold therapy and it just felt like I was a slave ! I found it hard to reduce my stress when my body is in a constant fight or flight mode, just been enjoying the sun, eating really good and training moderately and my health and mental health is 10x better now

[@Kboges]

Exactly, dude! I know guys that have just absolutely crazy optimization routines that bring them so much stress. Sometimes it's about cutting stuff out more than it is adding stuff in. Getting back to those basics can be powerful.

[@DUBLL100]

@@Kboges totally bro, thank you for the videos and thank you for the reply! Take care

[@Spungebobonicerocks]

I spent my 20s as gym slave, I need so much time to realise something is wrong..dont be me.

[@DUBLL100]

@@Spungebobonicerocks so burned out ! How do you train now my friend?

[@KayElevate]

“Consistent with the basics” excellently put, it’s very to over complicate things for no reason, find what works for you and keep doing it !

[@Kboges]

That's it. There are no secrets. It's just about doing the simple things over and over again.

[@hrudairoshan]

“Simplicity is the key to brilliance” - Bruce Lee

[@Kboges]

Such a great quote!

[@KatarinaS.]

K.I.S.S.

[@hrudairoshan]

@@KatarinaS. Absolutely!!!!

[@simplenothing]

another good one is, "simplicity is the ultimate sophistication" - da vinci

[@hrudairoshan]

@@simplenothing I didn’t known this!!! Woww

[@traumallama8952]

I like how you keep your videos short 2-3 mins and to the point.

[@raeldor]

This is so true. I keep telling people, especially beginners, 'Consistency is more important than intensity'. If you've had a rough day and don't feel like you have the energy to go to the gym, go anyway but plan to knock your weights down by 25% or even 50%. With that mindset to get you out the door, by the time you get there and actually start working out you'll likely find your energy has returned and you don't even need to knock the weight down. But if you do need to knock them down, no big deal... you got there, and you did something!

[@Kboges]

Well said! I couldn't agree more.

[@MrAbhijeet728728]

For me mindset changed when I started to enjoy weight training, never thought spending time in Gym would be one of things I would look forward to in my day to day life. I don’t want to become super huge with big muscles but have enough strength to functionally apply in my day to day life.

[@chaddickens8704]

Practicality wins out over "bio-hacking" any day.

[@Kboges]

Yep. It's not as flashy, but it's what makes the biggest difference.

[@elliottberkley]

Most guys can't do 50 push-ups these days. Why are we even talking about bio hacking?

[@Ampe96]

@@elliottberkley biohacking is for those who want to obtain the best possible results, not the average guy

[@medit4tive]

​@@elliottberkley 50 push-ups *in a row* is pretty insane to set as a benchmark. I consider myself reasonably fit, having worked out almost every day for years and honestly I doubt I could manage 50 push-ups consecutively.

[@elliottberkley]

@@Ampe96 I see.

[@osskican]

This guy changed my life.. Focusing on fundamentals.. and this can work in other areas in your life too.. Thank you bro, your impact is massive..

[@Kboges]

So happy the content has been a positive influence! Thank you, dude.

[@Esteban-MK64]

A perfect example of “less is more”and how it’s all truly about consistency. The less processed food you eat the healthier you’ll be. Which means, that you can spend less time in the gym and more time doing the things you enjoy.

[@Kboges]

Exactly right.

[@marwanalbayati912]

2:44 “Start small with what you can sustain, no matter how seemingly insignificant that is, and then slowly build from there, always keeping the bigger picture in mind, which is something that is meant to last, something that supports your life and adds enjoyment to it, not consume it. Do that and you’re probably going to be just fine.” Love this ❤

[@SystemOfATool]

"How far can you ratchet down the scale until you have no excuses?"

[@DaveYadaraf]

Your video was very simple, and made your point in a wonderful way. KUDOS!!

[@frieda3907]

Love that, you are so right. After hours of sitting, we hit our body with extreme fitness routines. And because they are so extreme we stop doing them. Fitness is Part of my daily routine, I bike to work, never take the elevator, I get up every half hour when sitting, go for a Chat with colleagues, make sure I get out of breath and sweat every day at least once. I havent been in a Fitness Center the last 10 years. I can get up from the ground without using my Hands in three different ways. We really should focus on our Joy when moving our bodies

[@travkatz]

FTW 😊

[@derodigital]

- Wake up, put on some shoes, go for a walk in the sun - Eat whole foods - Workout 3-5 times a week - Get good sleep These simple things, incorporated into your lifestyle long term, will put you above a majority of the population in terms of health. As men, we often complicate our lives and make up excuses as to why we do so. Keep it simple. Stay active, treat your body and mind. (and sub to K boges) ✌

[@Kboges]

Exactly this! Thank you, brother 🙏

[@trentvlak]

You missed the #1 that people in the West get wrong - Do not over eat.

[@derodigital]

@@trentvlak That is mostly implied within the 'eat whole foods' mark. It is extremely hard to eat in a caloric surplus when you've removed empty calories from your diet. Extremely hard.

[@folksurvival]

@@derodigital It's still easy to get more calories than you need from good natural food.

[@SehajSingh94]

Step 0.5 - live somewhere sunny

[@killopatra_]

I figured it was time to extend my gratitude to you. I've been on a "strict" 6 day a week calesthenics routine since..March 3rd, based on your push/pull/legs approach. Along with keeping my calories low/protein high and attempting a recomp approach..my health, fitness/endurance/strength, mental health, self beliefs, and dare I say aesthetics have changed much more drastically than I ever thought possible in only 6 weeks so far. Your assurances that this extremely simple approach WILL work really gave me the motivation I needed to commit to this habit. I'm 32 and wasn't at a bad starting place...but I'm down to ~160lbs and I did my first set of 80 squats on Friday! (among other pr's) I can't thank you enough for what you've given me, it has really changed my life in very short order. This sort of message may seem trite or otherworldly but I mean it sincerely. Wishing you continued success, as well.

[@Kboges]

Oh man this is so good to hear! I love it, dude! Well done. It really is that simple and once you put the pieces in play, the results are inevitable. Keep it up forever and never hesitate to reach out to me if you ever need help with anything. Awesome job, brother!💪💪

[@bash7297]

Can you please make a video on how to level up your training with the routine (pull up/push up/legs) once you reach 3 sets of high reps? Is it time to add weights?​@@Kboges

[@couchpotato4295]

What workout exactly are you doing on a Daily Basis? I also want to get into Daily Training but I am not sure how to start :)

[@killopatra_]

@@couchpotato4295 hey! The specifics are something I've gradually settled on and seem to work well for me, hitting a sweet spot between effort v fatigue. Sunday: 3x max chin ups/3x max deficit push ups/3x walking lunges (~120 strides, see what works for you) Monday: EMOM 6 pushups/3 pull ups (I go for over an hour, increase reps to decrease time), 3x squats afterwards (65/set) Tuesday: 3x max dips, 3x inverted body rows on the dip bars (im literally in a fetal position under the bars and pulling myself up)+3x max dumbbell rows @40 then 30lbs, 3x walking lunges Wednesday: 3x max pull-ups, 3x max foot raised deficit push-ups, 3x squats Thursday: 3x max weighted chin ups (I put a 20lb dbell in a backpack, weighs about 27 total), 3x one sided/isolation push ups (3 per side), 3x walking lunges Friday: Same as Tuesday but squats instead of lunges. I'll also often do a more basic set of an exercise to finish like say just a set of push-ups after 3rd set of deficit push-ups. But work up your capacities and do what's tolerable. Forcing too much progress always leads to burnout. Lot of info but I hope you appreciate it! A template you can consider when figuring out what you like best.

[@killopatra_]

​@@couchpotato4295 Hey! I find this routine to be a great sweet spot between effort and fatigue. Ok, well you asked for it.... Sunday: 3x max chin ups, 3x max deficit push ups, 3x walking lunges Monday: EMOM 6 push-ups/3 pull-ups (this is what I started at, at first went for 15 minutes, built up to 75 minutes straight. Now increasing reps like 7/4 etc), 3x squats afterwards Tuesday: 3x max dips, 3x inverted body rows (google will give the wrong result, I'm literally on my back, in fetal position beneath row parallettes, arms raised pulling myself up) + 3x bent dumbbell rows @40lbs then 30lbs, 3x walking lunges Wednesday: 3x max pull ups, 3x max feet raised deficit push-ups, 3x squats Thursday: 3x max weighted chin-ups (I do 20lbs in a backpack, total 27lbs..works for now), 3x max isolation/one-sided push-ups(3 sets per side, one arm underneath and one wide to the side), 3x walking lunges Friday: Same as Tuesday but 3x squats instead of lunges. Saturday: REST and EAT SOMETHING So every day is a push, a pull, and legs. This is just where I'm at now, I worked up to this level and I'd recommend starting at 2x sets to begin, thats what I did. So much depends on your fitness level, weight, body comp...a good starting point can be 40 squats a set. Increase by five as you see fit. Then naturally you get stronger and more conditioned and want to push harder. The necessary equipment here is a pull-up bar and dip bar. I also would recommend having some dumbbells as they are so versatile (and would work for dumbbell rows if that's something you want to do). The most important thing is consistency. No single herculean workout will outdo the results yielded through consistency. I could go on and on but this should give you a template and something to consider as you build your own routine. My best advice...is to start. This is the best choice I have ever made in my life.

[@ROY-mh7qy]

Thanks for mentioning how much of a difference just having social connections and fun can also have on your overall health. I see a lot of people now on social media promoting the idea of cutting themselves off from their friends and any other form of enjoyment in order to reach what is essentially a non-sustainable routine and level of fitness. This advice of yours is grounded and centered in reality and I wish more people will realise the harm in ignoring the bare basics when it comes to health. Move well, eat well, learn well and rest well🙏 Thanks a lot man.

[@Kboges]

Exactly right, ROY. I couldn't agree more.

[@anon3118]

Lol we're coping with the fact we have no social life 😂🥲

[@666natas]

Your balanced approach to health has saved me from so many black-and-white thinking pitfalls. Because of your channel and careful explanation of physiological hygiene, I am both: 1. in the best physical shape I have ever been, and 2. I'm not afraid to celebrate brunch with my family on the weekend. Being able to simply allow myself a celebration meal once a week while maintaining a consistent training routine is so incredibly unbelievable to me its hard to put in words. I used to stand by and watch my family eat pancakes, because I was terrified of ruining my progress. Now there is a whole world of new possibilities open to me. Thank you for the effort and thought you out into your videos; they have been a big help along my path of recovery, both inside and out.

[@MartinGarden]

Lmao the world is so screwed if this common knowledge is lost.

[@gscadwalader]

Great post. I’ve been guilty of trying to “bio-hack” and “weekend warrior” my way out of a (very) suboptimal lifestyle. It doesn’t work and can be very discouraging. 220 days into no alcohol, daily calisthenics, and light cardio, I’m down from 235 to 192. The funny part is I’m not working nearly as hard, just being consistent and never under or over-doing it. Thanks for everything.

[@Kboges]

This is spot on. 100% of the principles in action. Well done, brother!

[@gscadwalader]

@@Kboges thank you for showing me the way! 🙏 💪

[@Hiiiro]

"Start small with what you can sustain no matter how seeming insignificant that is, and then slowly build from there.." This is great advice. Thank you

[@Kboges]

Glad it connected, Hiiiro!

[@RitterTree]

The concept of "physiological hygiene" put everything in proper perspective for me. I keep referring to your words whenever talking with anyone about fitness and lifestyle. Thinking about my training as an integrated part of my life that defines my fitness baseline and not as an isolated event on top of life provided me with a powerful interface to my body. It's been almost two years since I started working out according to your "foolproof" calisthenics program and it changed me and my body for the better. Thank you for the content.

[@Kboges]

Oh man this is comment makes my day, dude. That is the coolest thing to hear. So happy to hear it has been positive for you. Keep me posted on how everything goes and never hesitate to reach out if you have any questions.

[@alexchamberlain1106]

I’ve started to really only listen to a couple KZbinrs when it comes to anything fitness and you are the top one. This video perfectly explains why. Every thing in life has got so complicated but it’s nice to just get back to basics. Ironically, the basics are how you have the most success. Thanks for all your videos and advice! They help to change my mindset of trying to do everything to optimize my life, to just focus on the small things you can do.

[@mrv1271]

I just shared this video with those I love. What an incredible message of hope and practical support.

[@TomasNacinovich]

One of the most important messages, if not the most important one you have ever transmitted on this channel. Thanks a lot.

[@Kboges]

Wow thank you. That's very cool to hear, Tomas! Thank you for that kind feedback.

[@Lacostanico]

I just want to say: this guy changed my life...I found his channel 2 years ago and my body and overall health turned so dramatically that I feel like a completely different human being. Now I dont need the channel that much fro training, but keep coming back just to give a thumbs up. Easy, straight forward, no BS, natural...thank you.

[@allengaible6436]

This is strong encouragement coming from a man that is extremely disciplined. I'll keep doing my 2-3 kettlebell workouts a week and getting lots of steps.

[@TVResults]

I feel like I've come home. This is exactly what I need to hear and there are so many great comments in this community. Blessings

[@Kboges]

Thanks my friend! I’m glad you enjoyed.

[@MrScribbble]

The way I stay fit and healthy is living "naturally". Basically eat natural foods (Garden), workout the natural way ( running, biking, swimming, sports, etc). Just about everything I do I try to do it the natural way. Can't go wrong with doing things the way they were intended. Try and cut out time from technology, and you will feel like your day is so much longer. Try to not to eat to much processed foods or not any at all. And get some form of exercise and stretches everyday, and you will feel so much better.

[@Kboges]

Yep! That is a great way to approach it.

[@kylebroadfoot1270]

man I love this dude, I'm studying exercise and health science and the further I get through my degree the more I realise most people just say nonsense and flex.

[@bobbymolak3364]

Keep up the great work, you definitely help us all . God Bless you and your family

[@jonmelon1990]

I just became a father for the second time, and this channel has been super helpful when trying to stay active! I have switched to 1 set to failure daily of push/pull/legs (and some core in addition), and your thoughts on technique and mindset have been great. I get some great results from simply training in between everything else. Your thoughts on life in general are also helpfull. There are other ways to stay healthy and fit than desperately clinging to my 10 km run, but sometimes that change is scary to make. Your channel stands out, and have made these things easier! Thank you!

[@Kboges]

Wow congrats on the second one, Jon! I have my second coming in September and already am anticipating making similar changes in training. Thanks for the views and comments, brother. Best of luck with the new one!

[@jonmelon1990]

@@Kboges congratulations!

[@mimodelorean]

Thank you for your service brother. As said during our last consultation, your contribution is making the world a better place

[@Kboges]

I truly appreciate that. Thank you.

[@fathamaak1776]

I’m an ACSM certified personal trainer and have been in the fitness industry for 10 year with a degree in science and minor in athletic coaching and I approve of this message! Yes, love how short and simple you made the video to get the point across.

[@gregbattaglia4887]

I always get excited for your videos, Kyle! Never disappoints. Sometimes I get roped into the KZbin fitness algorithm and start over thinking stuff. Your channel keeps me grounded. Thanks brother 💪🏼

[@Kboges]

Thanks, Greg! I feel you. Lots of fancy stuff out there. Nothing wrong with checking it out and experimenting and seeing what it has to offer. Take what is useful, apply it, but always remember the core is in the basics.

[@alopezdrums]

What a wonderful message and important reminder; thank you!

[@Kboges]

Thanks, Alvaro!

[@romisthenics]

Beautifully put, and amazing advice. Nutrition, health, fitness, they really don’t have to be complicated. If people just ate whole food, got 8 to 10 K steps, a day, and strength trained three times a week minimum, they really wouldn’t have many health issues other than what they couldn’t control. They would feel amazing, look amazing, and be out performing 99% of people around them.

[@Kboges]

Exactly, brother! Thanks for the kind words. I love what you are doing in the space! Keep at it!

[@lupinoz]

A big thanks for bringing this style of training to my attention, K boges. As a former gym goer I was a bit skeptical at first, but now training like this for over a year I can attest the results are amazing. All the equipment I have now is a pull-up bar, gymnastic rings and an elastic band.

[@Kboges]

Dude that is awesome! Yeah the basics can do more for us than most of us think. It really just comes down to hitting them consistently and treating them with some reverence; trying to get really good at them.

[@rickhenry9003]

Great content. Honest, truthful and from the heart. Please keep it coming

[@Kboges]

Thank you, Rick!

[@johncarey7154]

The absolute best fitness advice on KZbin inclusive for trainees of all kinds! This is no-nonsense, evidence based, and accessible for anyone who has a body and gravity and wants to get healthy, fit, vital, in a sustainable way FOR LIFE. Thanks K Boges!

[@Kboges]

Dude I read this comment and was super touched by it then I read who wrote it and thought, “well of course, it’s JC!”. 😂 Love ya, my brother!

[@DePistolero]

3 minutes of a video, if you did what he's doing for 3 minutes after every meal, you'd be changed very quickly and surprised even quicker!!!

[@Kboges]

Dude that is a great point! Thank you for bringing that up!

[@DePistolero]

@@Kboges hahah mate your channel is pure gold!!!! gimme a break :) Just keep it up and grow!!!!

[@mmaworld9274]

Haha exactly

[@brimac58]

I needed to hear this, Kyle, thank you.

[@Kboges]

I'm happy to hear that! Thank you 🙏

[@filhanislamictv8712]

Simplicity is the way to go for those crave consistenct success

[@gamal01]

You sir are displaying a thing we call integrity. Something missing big time on this platform and life in general at times. 👊🏾

[@Kboges]

Thank you, brother. I appreciate that very much.

[@j.m.b5441]

Yep! It's that simple, true words.

[@Kboges]

It really is!

[@robuyube]

Thank you K Boges, someone needed to say it. There's no quick fix, but neither is it out of reach or inordinately expensive, it takes consistent habits which are within reach of most if they make it a priority.

[@AnthonyVenmans]

Great video! No time? - 10 min HIIT cardio 3-5 times/week - Push + Pull EMOM (every other day) for 20-30 min - Core + Squats/Deadlits/Calves - 2 times per week - Stretch 10 min every day, whatever time of the days fits you

[@Kboges]

I couldn’t agree more. This is exactly right!

[@trentvlak]

push/pull/legs split is so nice because it doesn't make you fatigued like a whole body workout.

[@lilbabybudgie]

what is EMOM?

[@AnthonyVenmans]

@@lilbabybudgie Every Minute On the Minute. For example: you clock/set a timer for 10 minutes, end every minute you do your exercise. EMOM doesn't mean resting a minute between a set, but your rest-time between your sets depends how long your exercises takes. For example: you do 5 pushups, and rest as long as needed before the second minute starts, than the third minute, the fourth, fifth, all the way up to 10 min (or 15 min)

[@markdover3825]

⁠@@AnthonyVenmanshow would you progressively overload and prevent plateaus with this? I did your routine for about a month (from when you originally posted the comment) and just recently I haven’t been able to progress for 2 weeks. Usually, I increase by 1 rep e.g. if I’m doing 6 push-ups during the first 5 mins and 5 push-ups during the last 5 mins, I’ll increase the sixth minute to 6 push-ups, and so on when the previous minutes get easier and easier. But as I said the last 2 weeks I haven’t been able to progress at all, if anything I’ve actually decreased in the reps I can do per minute. What do you suggest? Both my push + pull EMOMs have plateaued and I’m not sure what I’m doing wrong.

[@Lotwon3]

What a solid message! We’ve gotten so far away from the basics that the basics now seem extreme.

[@Jonas-Seiler]

The last part I find especially important because no one else will tell you this (of course they have monetary incentive not to). Fitness should ultimately be about being happier and living a more fulfilling life, so you need to find a way to make it sustainable and not take away from your life. Thanks for showing me the level of effort I can sustain is enough.

[@Kboges]

Exactly. If it’s not enhancing your life, it’s not helping you how you hope it will. It all has to work together to improve your quality of life.

[@m_r__r_o_b_o_t]

This might just be the best, most concise, most perfectly-worded video on health and wellbeing I’ve ever seen. Kudos

[@darrylstanley2656]

Excellent message!

[@Kboges]

I appreciate that, Darryl!

[@dallasdominguez2224]

Man I love this channel. Your mix of practical training and practical life philosophy is so sobering.

[@yfaewwegfawg]

“Fitness industry” is synonymous with “roided social media personalities” (they don’t even deserve to be called bodybuilders). Awful diets, awful workouts, walking ads for supplements, boring personalities, what a life. They may get more followers, but we’ll get more years. Stay clean, stay hard friends 😉

[@Kboges]

Well said!

[@JonYan-fn7kg]

Dude, you are one of the best self improvement channels out there, even if that’s not your intended niche. You teach fitness, but sprinkled in there is practical life advice and how to adopt a better mindset, holistic self improvement I’d say. I will say that your videos are gold, but they do take multiple watches to really understand what you say. I feel like with how we as people function now, we are programmed to absorb as much information as possible without really putting in the effort to understand what we already know. This is the beauty of fitness or health or self improvement in general as it’s the little things, like what you said, that we all know, but a lot of us including myself can’t see the other side of what we already “know.” Gosh, every time I watch one of your videos it’s either I challenge my understanding of what I already know or learn something completely new. Keep it up bro!

[@RIK0SUAVE]

Love that SD canyon backyard!

[@Kboges]

Hahaha exactly! People who have lived in SoCal immediately recognizes the terrain. It's the SD canyon view!

[@ryanmcn1]

This message is sooo important. I'm 44 and have struggled with my weight and fitness through the years. I was always looking for the food "hack" e.g. Keto, Carnivore. Not saying those diets don't have merit, especially for those who have tolerance issues. But somewhere along the way I forgot to keep it simple and consistent, to just make better choices. Thank you for your consistent sober advice.

[@nickg9639]

i do 30 seconds of training spread throughtout the day every day. (things like weighted pullups, dips, military press, squats etc) its kept me strong and lean for 15 years and i also dont do cardio and eat whatever the fuck i want! people would be shocked how easy it is to stay in shape. i dont even remember the last time i broke a sweat. training doesnt have to be miserable or grueling. it is honestly the fucking highlight of my day thats why i do it every day

[@Kboges]

I love it, Nick! You got it dialed! 💪

[@jannovak4971]

One of the best videos out-there. Not trying to be shocking, profit-seeking or secretive .. straight to the point with simple advices applicable for the rest of one's life.

[@dustinorgas6149]

"We overestimate what we can achieve in a year, and underestimate what we can in seven." Heard that somewhere a while ago, and I think it goes along well with what you're saying here. Focus on the basics with (some) discipline on a daily basis (it's okay to have your off day or days though) and you should be fine. Thanks for sharing!

[@Kboges]

Wow I love that. So true. Thank you for sharing!

[@harrisbuild]

Thanks for doing the work you do! I've followed your advice and can maintain a super basic routine daily, and I've noticed some gains and definition (as well as wife compliments!). I have no injury risk and my core is stronger for my 9-5 sedentary work. Keep spreading the message!

[@walkinguphill5178]

Ronnie Coleman worked out 45 min a day. Yes, he was on fuel. As a natty myself, it’s not rocket science to eat better generally. Take a muscle group to failure, and hit your macros for your goal. I’m a husband, dad, homeowner, musician and work full time as a Merchant Mariner. If you want it bad enough, and in my case get mad enough, you’ll quit snacking on lizard shit and make it happen. Headed to leg day now 👊

[@johnchester691]

K boges, you absolute bloody champion. I love the information you bring to us, such a simple and refined approach to general health but extremely effective and with minimal mental stress. I often find myself getting caught up trying to optimize the current program I'm on and trying to figure out if I'm rested enough to go again, or if I'm strong enough to push higher weights or reps.. But eventually burnout or accidently overtrain and get sick. Whereas all I should have done from the start to obtain my goals was to focus on the fundamentals and the basics... Cheers once again champion, keep up the great work. Thank you for all the hard work and the information you share to us.

[@TeffddCVxCVh]

Hallelujah!!!!!!!!!!! The daily Jesus devotion has been a huge part of my transformation. God is Good 🙌🙌🙌🙌🙌🙌🙌🙌🙌was owing a loan of £47k to the bank for my son's brain surgery(Samuel). Now I am no longer owning after I invested £6500 and got my payout of £290k every month, God bless Sandrina Edmondson 🇺🇸🇺🇸🇺🇸

[@LUKEREY-yv2ce]

Hello how do you make such monthly, I am a born again Christian and sometimes I feel so down 🙁of myself because of low finance but I still believe in God.

[@Masuiatfres]

Thanks to my Cole_ worker who suggested mrs Sandrina Edmondson

[@Masuiatfres]

She's a licensed broker here in the states 🇺🇸🇺🇸

[@Agadakennet]

Wow that's nice, she makes you that much!! Please is there anyway I can reach her service, l work 3 jobs and trying to pay of my debt for a while now.

[@Madisonnelson834]

Great to see you guys talking about her, she really changed the game for me.

[@nalakirkwood4425]

Thank you🙏. Simplicity is freedom, and in complete freedom one can experience happiness for no reason

[@Kboges]

Well said!🙏

[@FengolZA]

Your video really spoke to me. Thank you! I'm a very sedentary person heading into winter (Southern hemisphere) and stressing that I need exercise but that it's going to be harder and darker to workshop in the mornings. Being mindful to stick to the basics and that it's not just exercise but being outdoors, having fun, and a purpose are just as important.

[@brianschultz7320]

Your channel, kneesovertoesguy, and squat university are the only fitness channels I watch these days. I’m much more into finding a consistent, repeatable fitness plan these days rather than finding the optimal powerlifting or hypertrophy focused routine. I’ve also neglected mobility work my whole life. Focusing on my lower back and core has benefitted me tremendously.

[@tonyrayjames3526]

This is why you are one of three KZbin channels that I subscribe to, down to earth advice with no bs.

[@Kboges]

I appreciate that!

[@dixonvmusic2737]

Needed this video. I feel like it was a breath of fresh air.

[@Kboges]

Glad it connected, Dixon. 🙏

[@purplecookie687]

Well said. I was very fat once and started to do just a few jumping jax before bed, it's then that the.. weight of my issues would hit me the most afternoon looking in the mirror and so I'd just add more and more over weeks and months. Even now with sciatica this "do what I can do today" type of attitude has helped me keep relatively fit through harder times.

[@kylechristofferson349]

Love your content, man! Straight forward, easy to understand.. no BS!!

[@Kboges]

Thank you! I really appreciate that!

[@drewkrassny7498]

Starting a new workout/diet regiment tomorrow. Been watching your videos for about 6 months and I finally decided to stop waiting for the right time and just get started. Trying to focus on form and consistency over results. Thanks for all the help so far.

[@Kboges]

So good to hear! Yeah man there is never a "perfect" time. It's just about doing it. In 6 months, you will be happy to have 6 months of training under your belt.

[@drewkrassny7498]

@@Kboges yeah my biggest problem in the past has been hyping up a work out plan and then if I missed a day or two it would totally derail my whole routine.

[@lorenzolopez9421]

Always on point with these videos. It feels like your take on fitness is always what I need to hear.

[@Kboges]

Ah thank you Lorenzo! I appreciate that. Thank you for watching and for the kind words. Glad the video connected!

[@BenjaminSexton]

You and Mark Lauren are both carrying and promoting a similar message about fitness and health that I think is one of the most important for people to hear. I hope your message continues to grow.

[@Kboges]

Thank you, Benjamin! I'm not familiar with Mark, so I will definitely check out his stuff!

[@DeezNoots78]

You’re very down to earth man. That is rare on the internet and in the fitness community. God bless

[@otholland]

Really important message in today's fitness environment. So many people, myself included, have fallen victim to paralysis by analysis. Thanks, K Boges!

[@leonardvelasquez4162]

And I think you've made it even simpler by your empasis on good form and consistency. Thanks again! 👍

[@Kboges]

Thank you! Yeah that's exactly my goal. Do it well. Doit often. It will pay off.

[@KevinRStrauss]

Rock star advice! Start with the basics and consistently practice. There is no one-n-done, magic solution.

[@nigelmaccuver9122]

The background is so beautiful and scenic!!! Nothing can compare to a hardcore calisthenics workout in nature’s touch.

[@Kboges]

Totally. Getting training in outside is so nice. If I'm traveling and staying in a big city, I'm always looking for parks to train in.

[@Abeselemon-zh7pv]

Very well Said.!!!!! Simply be grateful, discipline & consistency. Enjoy the process and have fun with it

[@Bralor89]

It absolutely makes sense, kyle. Thank you for the important reminder of the little things. Quoting former navy seal general Mc raven: "If you can't you the little things right, you will never be able to do the big things right"

[@seadonkey6913]

Subscribed! Finally a guy who doesn’t promise or promote bull shite!

[@paulgrewal4339]

Love this man. Simple shit. Work hard, be dedicated, mindfulness, love and family. God bless brother 💙🙌🏽

[@Kboges]

Thank you, Paul. You are well, brother.

[@enchanterthetim]

I've been doing the "McGill Big 3" Every morning for almost a year now, and it's the best i've felt...ever? Having an attainable daily goal actually puts me in a motivated mood to do MORE exercise (intensity and length) than necessary to hit my goal since I'm in the habit, and feeling good. FINALLY. For me, keeping habit is THE key to success.

[@apkv1989]

Man, you’re such an inspiration. Well said and keep up the excellent work!

[@Kboges]

I appreciate that, brother. Thank you for the support.

[@DavidFontanari]

I joined your tuition program One year ago and I couldn't be more satisfied. The best approach and program I've followed, and I tryed quite a lot before. I absolutley agree with waht you said in the video, is as simple as that. Sorry for my english, writing from Italy... Fine thanks!

[@Kboges]

Grazie, David! I am so glad you enjoyed the content. Thank you for the support, fratello. If you ever have any questions, feel free to reach out. 🙏

[@DavidFontanari]

@@Kboges fine, fine thanks! I'll do it!

[@yourefine9020]

I just cancelled my membership at upgrade labs. When I realized that I really only need a sauna or ice bath and teaching for recovery not this super high tech machines. Love how you keep it simple and have no bs man I appreciate it! Also I train Muay Thai and ma very interested in your calisthenics programs!

[@alanbettesworth2785]

Probably the best fitness and well-being advice I've seen on YT

[@Kboges]

That mean a lot, Alan. Thank you.

[@WillyWanka]

Good advice. I am 37 and have quite a bit of experience now and I endorse this message.

[@nl8345]

While I "know" this, it's ALWAYS an important reminder. My head is always trying to find some way to get "ahead" on this stuff, but yeah when I remind myself that it really is pretty simple it gets that much easier to just do it. Always appreciate it!

[@Kjhg74174]

It does make a lot of sense. Thank you so much for your constant great content!

[@markoreaper5388]

This is truth and basic knowledge but I really needed this reminder. Because all the overtime i'm working at the moment makes it real difficult to follow all these complex workout schemes nowadays. You and Scott Burnhard are great examples of keeping it simple when it comes to workout.

[@DavidThomason-h5g]

Thank you for bringing the focus back to the simple solution it truly is.

[@Kboges]

My pleasure, brother. Thank you for watching.

[@Nitenman]

This is so true and something I only fully realised now that I'm approaching 30 and have some niggling injuries. Now I keep things simple, stick to the basic, closed chain compound movements, use progressive overload and am making better progress than ever despite working around injuries.

[@schleifermax]

You bring it to the point. You bring light in the confusion.💯

[@michaeldorsey9231]

Switched over to high frequency calisthenics in the last week or so, really excited to see where this goes, and relieved at how much simpler it is (no longer have to wait to use certain machines/stations)

[@malcolmmcwhirter3357]

Sadly, most social media influencers have to take on extreme tendencies to create an air of mystery, that they “know” the answers. I see this with things like the carnivore diet, raw vegan, and the obsession with everything that might be “toxic”. Thanks again for your refreshing pragmatic, practical and inclusive take on things!

[@Milkivore]

This should definitely be a bigger channel. Great information

[@Kboges]

I appreciate that very much!

[@AntonyStanley-Clarke]

Fantastically concise. Thank you. Good to hear this message again

[@aaronag7876]

THank you for an honest video and absolutely spot on, we dont have time to do all those fitness trend video. I did the full on 4 days a week "push harder" training, yes I lost weight, toned up but I was so tired and had no time for anything else. Now I do the 3 days a week with basic exercises (press-ups, sit ups or leg raises, squats, some skipping or kettle bell swings) done normally in the morning and late afternoon, then 2 to 3 days a week, running 5km to 8km with local running club (not pushing it but to my limit and how I feel at the time, as sometimes I know I have the energy to do sub 30min 5km). Mixed with stretching / Yoga / mindful meditation. The key thing, as you mentioned, limited alcohol and processed food, but plenty of water and fresh food. Returning to the basic training but making it consistent and regular will help.

[@elitzacraig9806]

This is the most practical video on fitness I have seen. So good! Keep up the good work!