Common fitness goals and how to achieve them (summarized)

[@HybridCalisthenics]

Hope you're all well today.

[@FURYBrenton]

Are you Vegan?

[@HybridCalisthenics]

@@FURYBrenton I am not, but there are several vegans in our community.

[@Furko08]

@@HybridCalisthenics do you do keto?

[@FURYBrenton]

@@HybridCalisthenics Thought you would be considering you are all about health and peace.

[@terryenby2304]

I have a chest infection 😢 because of my disabilities I sometimes inhale food/drink (aspiration pneumonia). But I have antibiotics and lots of steam. I hope everyone else i better!

[@eddiee9147]

I think a lot of us just have problem staying motivated. Thanks for the video Hampton

[@tonitoni9806]

Yes this👍 how does one find motivation stay motivated

[@ohlesi910]

Nice pfp

[@lemuelshoneyin2749]

I think an easier way to stay motivated while working out is this. Say you want to build better physique and get better at pushups. You can take half of your max and do it multiple times daily. Eg after walking dog:pushups

[@lemuelshoneyin2749]

Kboges explains this very well on his channel

[@mimocriminel8592]

That's why u gotta be disciplined. Motivation comes and goes while discipline stays forever

[@mandelharvey3429]

I’m fifty. I used to be fit decades ago. I no longer have my old workouts available. I just did ten body weight squats and am breathing hard. Humbling but encouraging. I can do that anywhere anytime. I used to do five hundred pounds. I intend to gain access to more than exotic exercises but it’s interesting to have a start.

[@ltamha]

Go you for trying some exercises after a while without. I wish you well :).

[@janterri3539]

If you start up again it’s likely that you will get fit quite fast because you’ve already been there.

[@Jacksparrow4986]

How are you 4 months later?

[@azniinza2229]

i just want to be able to walk normally when i reach your age, show us young folks that its doable ! never give up m8

[@cee7436]

My problem is always consistency and lifestyle. This is highly insightful. Thank you so much!

[@johannes01]

if being consistent would be easy, everything would be way more achievable

[@Jacksparrow4986]

You probably have motivation but lack on discipline (wisdom taken from another comment here).

[@hamidofwinterfell8002]

I really like how you break everything down and explain it to me step by step. You are a great teacher .

[@genesis1986]

Dude you are seriously a gem in the fitness community. I've kind of inadvertently become a pseudo personal trainer for a lot of my friends and family because I am very enthusiastic about fitness, and one of the first things I always do is refer people to your content. You really simplify the basics of fitness in an approachable way like no other, and many of the people I know who are trying to get healthier and improve their life have already heard of you. You're really making an impact on people in a majorly positive way.

[@johannes01]

great that you keep everyone fit around you 💪

[@lounaannajung4454]

nice pfp lobster king!

[@DjekupeADju]

Great video, everyone who is trying to get into fitness should watch this, as it's simplifies things and clear ups common misconceptions. Much love from Brazil, Hamp!

[@HybridCalisthenics]

Much love to Brazil!

[@mdv9831]

Totally. Especially the weight loss part. Being in a caloric deficit is literally the ONLY way to loose weight. That deficit can come from exercise, or dietary regulation

[@rafael_13]

kk outro br começando sua vida fitness

[@luizcalado3893]

Dale parcero

[@SpaghettiNachos]

I've been working my ass off for a year now and dropped 80lbs, now I'm trying to build muscle and lose the rest of the fat. Don't wanna get super duper buff, just stronger.

[@HybridCalisthenics]

Wow that's awesome! Great work.

[@kienthanhle6230]

Wow 80lbs in 1 year. That's frigging impressive dude.

[@tracystoermer9638]

Fantastic! I love that I can share all these videos with my young martial artists! There are several fitness folks that I follow, but I can't share their valuable content with my kids because they use strong language in their videos! I know they're aimed at adults, but I also appreciate that you're both wholesome and very knowledgeable! Thank you for making things accessible to such a wide audience!

[@johannes01]

This content is truly amazing! 💪 wish you the best of luck with your young martial artist

[@minaflores8924]

100% agree!!!! Thank you for keeping your videos free from bad language! So appreciated!!!

[@alcyonae]

Hi! I didn’t remember your channel name, so I searched for “wholesome calisthenics” and it worked!! KZbin knows

[@Em-vj8sm]

The only thing missing from the calories in/calories out argument is the issue of adaption. Genetics and start weight play a big part in how a person's body adapts to a calorie deficit. You can't just live in 200kcal deficit for years and eventually disappear. Bodies require energy to grow hair, healthy skin and fingernails, to maintain a healthy digestive system etc and can adapt to take energy from elsewhere and not always lose fat. A high body weight combined with a high deficit is a good way to make a body unwell, plateau and rebound. So it's not mathematics. Bodies with more fat cells to start with (genetics, weight at puberty and pregnancy) plateau easier than bodies that have less fat cells which are just full from overeating. Hormones also play a massive part in weight loss. Especially for women who don't have testicles, creating testosterone throughout the day. They require additional sleep to create enough hormones to maintain their energy throughout the day or again, weight loss will be hampered. I'm not arguing that calories in/calories out isn't the main way you lose weight. In fact you're right, you can't lose weight without some kind of deficit. But there are a lot of other factors that can come into play, causing adaptation, conservation of energy and losing energy from body systems or muscle rather than fat that can cause a stall where there otherwise wouldn't be one IF it were simple mathematics. Why am I commenting? Because if everyone always believes that the only reason for a plateau is not enough of a deficit then those with a high start weight and certain genetics that promote this adaptation are going to end up feeling like hell. Everyone needs to also make sure they're eating enough. The calories in/calories out argument without covering the rest leads some people to eating disorders and malnutrition.

[@amhoodie5678]

thank you for your unending support and humility. I often come to your channel when I have a bad day, and am always left feeling better. The simplicity and gentleness with which you teach is not lost on me, and many others, when things feel overwhelming. You deserve all the support you have and more. thank you Hampton ❤️

[@dew12345]

I loveee how he explained everything with adding some physiology informations. As a medical student, it really helps me understand it easier 👏

[@GATORBUBS]

This is amazing. I recently realized I haven't been improving the ways I want to, so I brought myself down a difficulty on every exercise and worked my muscles to failure. I feel muscle growth and the "good" pain the next day now and I'm happy with my progress in just a couple weeks doing this now :)

[@bobsacamano4]

One of the most frustrating things that pop culture still perpetuates is the myth that you can spot reduce fat by performing exercises related to that/those body parts. It's frustrating to hear this over and over from disreputable sources that are really geared towards people that don't do a lot of research on fitness. Thankfully there are a lot of great channels out there like yours breaking down these ineffective strategies. Keep up the great work!

[@nishanthv1112]

I used to have a problem with motivation cause I feel bad when I don't see immediate results which I understand won't happen. Over the past week though I've been using a combination of calisthenics and dumbell exercises consistently over the past week and the noticeable growth of my biceps and quads has been super motivating. That and also me being able to do more reps for every workout. Thanks for the inspiration Hampton!

[@Plumeria82]

Thank you for the motivating and educational content, Hampton. I am 57, and since I had c***d about three months ago, I have lost a lot of energy. I am going to use your videos as part of my plan for full recuperation.

[@BelegaerTheGreat]

*Hampton, this is one of the best videos you've ever made! A goal cannot be achieved if it's not clear!*

[@Weiti666]

Thank you for covering these goals, Hampton. One particular thing I am missing is the issue of recomposition. I have been working on fat loss for half a year now and the progress is quite steady so far. However, I am reaching the point where I don't wanna risk wasting away and I'm not sure, how to balance my workout - consisting of jumprope and calisthenics - with my diet and protein-intake. It's really difficult to fill up on calories after my workouts while maintaining my weight and still burn fat at the same time. I read that you cannot lose bodyfat and build muscle at the same time, but I refuse to believe that - partly because I have been experiencing the transformation of my body several times now and it always worked proportionally. I would love to hear your thoughts and ideas on body-recomposition. Thank you for what you're doing, you've been a great inspiration in general for quite some time now :)

[@obviouslyblack]

Hello! I know you meant that message for Hampton, so please feel free to ignore this message if you're not interested :) Unless you're a seasoned athlete who is already super optimizing their workout and diet, losing bodyfat and building muscle is definitely doable! I've been "skinny fat" my whole life and I've been making good progress lowering my body fat % and building muscle this past year. I basically followed guides from Jeff Nippard (science-based body builder). I bought his book on body recomposition because I'm a bit of a nerd and enjoy reading about scientific studies, but you can just look up "Jeff Nippard Body Recomposition" on KZbin to get a summary of the steps. I hope that's helpful. I don't know you but I'm rooting for ya!

[@Weiti666]

@@obviouslyblack Hi there! Thank you very much, I'll definitely check out Jeff Nippard's stuff, I'm sure I can learn new things and find new perspectives :) And thanks for the support!

[@febamaryvarghese1937]

Hey... Just wanted to help... Feel free to ignore... Check out Natacha Ocean's YT channel... She talks about how she increased muscle mass while decreasing fat in a scientific way... She's helped me in my fitness journey. 😅

[@Weiti666]

@@febamaryvarghese1937 Hi Feba, I'm always glad to get new input and to be able to check out new content. I'll make sure to give it a try, thank you so much for your message :)

[@HybridCalisthenics]

Hey! You got some great replies already, but I'll just add to them. You can lose weight and gain muscle at the same time! You probably already know this, but you can't "turn fat into muscle." They're made up of separate things. When people mention this, they just mean losing fat while gaining muscle. The summary for what you're doing would be "consistent resistance training and adequate nutrition." The resistance training will help more for what you're doing that the jump rope, in my opinion. Don't worry if you ever feel like doing it in cycles either. While theoretically healthier to just focus on optimizing your lifestyle, it's sometimes easier for people to either focus on gaining muscle or losing weight. If you want to try this out for a few months, it won't make or break you.

[@SlingsAxes]

I noticed the captions are lasting long enough to read without pausing the video. Thanks very much.

[@rowdybliss]

My guy, you are a one-man REVOLUTION. I salute everything you are doing and am appreciative of your energy and attitude. Blessings and light to you.

[@papaya9357]

I do my excercise, while I'm listening his good words. I can tell you, it feels so goooooood. Thank you!!

[@johannes01]

nice, how his it going with your training?

[@savannahb435]

If you want to reach a caloric deficit, it may be beneficial to do strength training. More muscle mass means a higher metabolism to maintain the muscle. This can help you reach those goals

[@andyojones]

Even when he speaks quickly, Hampton always acts like he has all the time in the world to make us these comforting fitness videos.

[@bertthemushroom2930]

i honestly struggle to stay motivated with keeping with a consistent workout and just in general. Love the way you think and explain things, Thanks Hampton!

[@johannes01]

yes we all got that struggle! We just gotta push through!

[@hakrj12]

My friend always told me to be successful you have to be born with two things ... two things you cannot fake: Brains and Motivation. And, he always told me I had one of them. I've overcome lack of motivation with discipline. I don't WANT to workout, I do it through discipline. (And it applies to other areas ... I don't want to put in 2 extra hours at work but I do, again not because I have motivation for a particular reason to but because I practice discipline)

[@johannes01]

@@hakrj12 that’s great! Thanks for sharing your valuable experience 👏💪

[@beatrizmendes8431]

Im 1,70 weighing 43 kg and my goal is at least 60kg. I3m having a really hard time putting weight but your videos always help me to stay motivated. Thank you and a lot of good energy from Brazil😁😁

[@ngndnd]

im on the same boat as you. I started meal prepping four weeks ago (its so hard bc im full everyday) and it has done wonders omg. I was on a bench plateau for 3 months and just one week into meal prepping, all my lifts increased

[@WhisperedSssreads]

Damn i feel ashamed im 1,70 and i weight 74kg and im addicted to food

[@syasyaishavingfun]

@@WhisperedSssreads nothing wrong with loving food. They are made of deliciousness. Slightly reducing your portion will still let you eat delicious food but with less calories. For example, if you always eat the whole medium pizza for yourself, you can just eat 5/6 of the pizza. Train your body to eat just a little bit less, little by little. No need to deprive yourself of anything.

[@Mr.Lambassador]

@@WhisperedSssreads Seconding what the other person said. Absolutely nothing to be ashamed of. Personally I realised binge eating was a big coping mechanism for me and I helped myself by adding "healthier" coping mechanisms to my repertoire (e.g. a workout, a walk in the sunshine, smashing something that doesn't harm anyone etc.). It doesn't mean I never fall back on to binge eating, I don't think that will ever leave me, but it means I have to rely on it less. Took me a long time to realise this so I'm hoping someone reading this in the same situation can use it as some sort of shortcut :)

[@blu7878]

I'm also 1,70cm and currently weigh around 62kg, and I've been trying to lose some fat and gain muscles instead. I'm medditerenian so I gained fat around my hips but have really skinny arms. So I'm trying to find the happy medium of building an equally fit body but gaining muscle in my arms and losing that fat on my hips. We can do this, just staying consistent and setting realistic goals 🙌

[@kyiao]

you're one of the most authentic person ive seen on here thank you!!

[@FattyMcFox]

So, this might bother some people. But i have to share. My goal, when i do get time to work out, My goals are: Increase strength, Gain muscle, improve mobility, and increase stamina, But i don't want to lose fat. I am ok if it happens while i increase the other things, but losing fat is not my goal, and many fitness 'gurus' seem to push that the hardest, and sometimes won't let me learn about increasing the other things until they make me focus on loosing fat. The number of times i get the side eye and told to do crunches and fast before they will let me even try to increase strength. What i am getting at, for everyone reading this, is sometimes some people will not share these goals, and don't be a jerk about it if they don't. Also knew a girl who wanted to build endurance but didn't want to build muscle, and people were far more accommodating with that, but she still got flack from some people.

[@atharvaswami5726]

This channel doesn't need a fancy intro/outro animation. "here's your brother hampton' and "have a beautiful day my friend is enough"

[@nub-cake]

Holy moly, that intro alone is worth a thumbs up. Hampton is a sports therapist with an emphasis on the therapy part.

[@xbloodmoonx2]

My goal has been for awhile-- to get stronger and withhold more stamina/endurance. But watching fitness content online it seems everyone is trying to build muscle and for aesthetics rather than becoming stronger. So I've always thought that if I did strength training I would get too muscular as well as have to change my diet. Due to this I've never tried to reach my goal. And this video is so simple yet helps so much. Thank you Hampton, love your content!

[@mellongod1874]

About the caloric deficit thing, it works fairly well for me I’ve been losing weight and putting on muscle for a year now and all you need to do is understand your maintenance calories and go say 300 below that every day you’ll lose weight you can do cardio to get to that number as well whatever helps you get to that it’s fairly simple just don’t eat as much or find things in your diet you can cut down on like random snacks or even using less oil when cooking helps. Also eating less calorie dense foods is really underrated. Hope you can fulfill your goal and find some happiness in your efforts

[@MuhammadSohail-ln9dj]

Great video Hampton! If possible, please make separate videos going in-depth detail for each aspect in this video For example perhaps a 20m/30m ish video on building muscle solely and all the ins and outs to it. If possible a video on nutrition and Rest would really help too. I truly appreciate all your help and effort and I hope you have a wonderful day my friend!

[@johannes01]

a podcast from him would be great!

[@MuhammadSohail-ln9dj]

Agreed!

[@johannes01]

@@MuhammadSohail-ln9dj 💪💪

[@ThePeter232]

I approve of longer videos, keep em coming :)

[@johannes01]

yess he has to do more longer videos!

[@bossboy191919]

0:22 Why was this so funny to me 😅, the dramatic "cup sipping" how you freeze and then break "I had to drink to prove there is something in the cup" and the immediate cut afterwards. God, I love your humor and delivery 😄

[@Narasthenics]

This video contains more valuable information than the rest of the fitness industry combined, the basics are not rocket science and one can choose many pathways to get to the same goal as long as they apply these basic principles.

[@johannes01]

so true! the information is great!

[@tarunpratap017]

When are we getting your Hair Routine? Your Hair looks *✨Majestic✨*

[@seivenk9453]

He has a short about hair care iirc. You'll find it eventually.

[@aghhhhhhhhhhhhhhhhhhhhhhh]

Genetics

[@fredazcrate4362]

Young dude; you are purely awesome. Thank you for the sound advice.

[@jannepeltonen2036]

Thanks for the interesting video again! A side note: Calorie deficit is all well and good, but calculating it can be a bit of a nightmare :D For instance, there's the Calorie content of a food, but depending on how it's processed, its Caloric availability (meaning how many Calories your body can extract from it) differs... And so on. There's an interesting Royal institution video on the subject, but it's almost an hour long :)

[@ForgottenAria]

The video on Calories was so good. Knowing that the number on the food package is just some constants that some guy came up with multiplied by the macros was very illuminating.

[@billtothebus6805]

You’re videos are great. Ive consistently given up but you’re videos are very good inspiration to keep going.

[@moniva75]

Oh my god...a referenced PMID paper ..on a fitness video! 🤩I am totally sold. Great work as always.

[@phoenixmassey]

A new video by Hampton. My day just got better.

[@TheWarehouse...]

Thank you for making parts so i can skip to weight loss immediatly! I will take tour advice and pass it on 6:47

[@diwilliams1771]

Hampton, you are the best! I understand these principles so much better! Thank you for taking the time to explain them to us!!

[@rebekahthomas5685]

Hi Hampton! I recently broke my wrist got surgery and I’m going to pt in a week hopefully I can get up and moving again! I’ve heard swimming is the best exercise especially after you get hurt.

[@HybridCalisthenics]

Swimming can help because it's relatively low intensity! Good luck in PT!

[@ltamha]

Good luck in your recovery! I broke both sides of my right ankle and the physio was difficult but I actually think it's stronger now after that than it was before the break so stay hopeful :)!

[@stevedaguy9639]

I really appreciate that you broke down how to approach exercise based on the goals because I don’t really need to lift heavy things and I’m p happy w my body image but godamn it if I don’t wanna be able to run 25 miles to deliver news of glorious victory to my people before promptly dying from exhaustion.

[@johannes01]

so important to always to what fits best for yourself! 🔥

[@maxwilson7001]

So two questions: 1) why are muscle mass are strength separate entries? Isn’t getting stronger done through gaining muscle? 2) How much endurance benefit will you gain as a “side benefit” by focusing on strength? How much muscle will you build as a “side benefit” by focusing on strength?

[@loverofmusic3210]

I completely agree about the weight loss. 7 months ago I decided to try to get back to my "pre-university" weight, for personal health reasons and to help my confidence. I was 196 lbs, 5'8" in height. But with a full time work schedule, and gyms not open, I only focused on changing up my diet. I didn't eat less; just the type of things I ate. I ended up losing 15 lbs in 6 months. Now its a new year, and I have added some exercise with a brisk 30min walk 3x a week, and a couple light dumbbells. But my diet has changed again because of the season (bit heavier since its cold out), so my progress is noticeably slower. I feel heaps better overall though compared to when I started.

[@readonlymemories]

May I ask what were the types of things you ate that helped you lose weight?

[@humancorruption9718]

Love this guy. I hope he is as good a person as he comes across.

[@shawnvaughn91]

I found myself wanting to gain in as balanced a fashion as possible so that I can increase my ability in whatever way that's necessary for it to be applied. Whether it's defending myself, defending other people, or maybe being an anchor in a physically stressful situation with multiple people involved... if I'm already gonna be doing those things, I want to be able to do so at the best of my ability to minimize harm done to me or people around me. And so every routine I'm kind of trying to build overall strength. I'm doing high rap with flow weights and low wrap with high weights and doing partial or lower difficulty workouts and the higher difficulty ones or more complete movements ( Like for example, I do a clean and press but I also work out every individual part of that workout separately, This kind of is my way of doing. What would add up to a rep beyond what I can do in a single set, Also Being able to do the initial cool in a seated position, so that I'm not putting stress on my knees, makes it easier to add more reps that my arms and my core can do. This seems to work for me at a 10 partials to 1 full rep ratio for me.), and I do therapeutic workouts because I have joint problems. That is the main thing that has enabled me to walk for much longer distances than I have been since my joint health deteriorated.

[@zameetsabir543]

Love the way you explain everything. It was so peaceful, started listening to it and couldn't stop myself. Always love your videos 💓💓

[@skrmnghrd4520]

Binge watching Netflix < binge watching Hampton tips

[@jenniferwright9388]

I know this isn't the main focus of the video, but from my perspective the caloric deficit vs. insulin/hormone impact on fat loss is often presented as a false dichotomy. It seems like some of those who advocate for a calorie deficit tend to focus solely on the number of calories coming in with less emphasis on the number of calories going out and how that may change over time. The metabolism adjusts to long term calorie restriction, meaning that a person would continually need to lower the calories coming in to stay in a deficit and continue losing fat. Other lifestyle factors impact the metabolism and can help keep it higher. I'm definitely not an expert in nutrition but I've benefited from learning about both the calorie restriction and insulin/hormonal pieces of the equation.

[@alshob]

i mixed a bunch of pushups with my knees as the fulcrum into my workout this morning and said aloud 'thanks Hampton' for that permission granted without judgement. cheers

[@johannes01]

nice keep at it 💪 🔥

[@diegocarrero2812]

One of your best videos yet

[@saswag2004]

Hampton is Godsend. Especially in times like this.

[@HybridCalisthenics]

Dunno about that, but I'm always working on trying to be better for you all!

[@ArsevensX]

I think the debate about calories in vs calories out is misunderstood by many people. Calories is just energy meter. When you eat more calories than you burn, the body will store it as body fat. When you eat less calories than you burn, the body HAS to take those body fat to support your life and activity. It's that simple. Energy can't just pop out of nowhere. Those types of diet like Keto, Carnivore, Vegan etc are preferences to achieve caloric deficit. If it works for you, then I'm glad for you.

[@Nornagest84]

There's one thing I'd love to know your opinion about: Iron Wolf style high repetition workouts. Just because I've started doing a lot of burpees and it really helps me getting into shape. Mainly because it easily keeps me motivated, because it's simple (no big planning of the workouts, just add some variety) and I feel it's very time efficient for a moderate approach (no specific strength or muscle goals, but being overall in better shape). It works so many muscles and pushes the cardiovascular limits - I really love this exercise. I've heard what you've said from multiple knowledgeable people on KZbin, but I'd love a take on that. Thanks so much for your content, it's always nice to see your videos. God bless you! 👍

[@genejoost6718]

I like your common sense approach to explaining things

[@ThinkingPower0]

I really like the mobility segment. Older people would tell me to "use it or lose it" I guess meaning, use your knees if you want to keep using your knees? I'm not sure

[@cktan6649]

I promise to watch one video of yours daily! Good work, keep it going!!

[@Butterkekskrumel]

I've also heard, that a good medium difficulty exercise (to gain muscle mass) is doing 3 sets of 8 repetitions each, with muscle failure in the last repetition.

[@johannes01]

interesting 🤔

[@rezaamanat6959]

Wow you summerrized all 5 convict condition books or at least their goal in 10 minutes of talking. Awesome video thanks

[@Deschain-um7jz]

My progress over the last year was okay. My progress since paying attention to my diet (Intermittent Fasting, calorie counting) since October has been great.

[@brianmcnary3960]

You are the best on you tube Sir, thanks for all you do !

[@garageworksongsawesomeness7002]

Really need to learn to have a notebook handy when i watch these vids. Thank you for providing wisdom and knowledge

[@johannes01]

write that wisdom down! :)

[@scroogemcduck8937]

Always useful information you have to share and I appreciate it. Just take it easy with the excessive arm gestures while presenting. Have a wonderful day as well.

[@jctate2]

Thanks for the push to succeed

[@sigawof]

Re: caloric deficit. It's a bit more complicated than that: eating equivalent caloric content of different foods will affect your metabolism differently, and thus may make the difference between weight gain and weight loss. Also, sleep, excercise, stress can influence weight gain/loss (hormones!), even when you're eating the same diet. So it's much more helpful to focus on the quality of one's diet and lifestyle choices rather than the caloric amount of food they're consuming.

[@ajthegreat9443]

You need to learn thermodynamics

[@shadowdrakon9913]

Well, sleep, exercise and hormones tend to affect how much energy your body burns or your appetite, and calorie deficit really is the end all be all answer as far as science is currently concerned. Focusing on diet and lifestyle, whether people like to hear it or not, affects that calorie intake/calorie out ratio. Sleeping more? You are more likely to be fidgety, which increases your calories out. If you are a stress eater and under stress, you’re more likely to inadvertently eat more often and in larger quantities, increasing your calories in. A calorie deficit is, at least with current scientific evidence, the way we lose or gain weight, and the complexity of it comes from how we choose to play it out. I do agree though, the easiest way for the average person to increase their calorie deficit is to focus on getting better sleep and eating less calorie dense foods, as well as increasing the activity in their lifestyle

[@sigawof]

@@shadowdrakon9913, different kind of foods affect your metabolism, including hormones, differently. So just by changing your diet but keeping the same caloric equivalent you can lose/gain weight. There are actual studies on that with ketogenic diet, and many many anecdotes of people on carnivore diet who do "priming", consuming 2-3×more kcal equivalent of food than normally and losing weight. Your hormones really do matter. Think of undiagnosed type 1 diabetics who eat loads but keep losing weight as they stop producing insulin that is responsible for fat storage in the body. Or people with thyroid issues, who keep reducing their kcal intake, but don't lose or even gain weight.

[@shadowdrakon9913]

@@sigawof I am literally a nutritionist my man, and different kinds of foods do not affect your metabolism. What different kinds of food DO have are different requirements for their breakdown. Anecdotal evidence would suggest that sure, hormones have an effect on calorie usage but actual experimentation so far has both shown that hormone deficiencies don’t directly affect calorie usage and shown that the macronutrients of food are, with a very small degree of variance, are metabolized the same way among individuals. Diabetics and even people with thyroid issues do not struggle with the metabolic process of glycolysis, it’s the hormone responses of glycolysis they have issues with. The either can not produce enough or resist insulin, which means the cells don’t know that there is glucose to accept. The common misconception that diabetics can’t digest sugar is not really the issue, it’s that their bodies don’t know they have sugar. As I said, managing lifestyle is the easiest way to manage calorie deficit, but it really is, as far as actual scientific evidence currently displays, the way weight loss/gain is controlled. I encourage you to always double check the studies yourself when they are presented because often times, especially on social media where everyone has to be right, the “studies” are nonexistent or taken out of context, and anecdotal evidence is something you should always be careful of and ask “what are they selling” I hope this helped though! There’s so much misinformation on health out there, I know it’s hard to figure out “what’s true and what’s marketing” as one of my close friends said when we were working on our thesis’s

[@zerrellygaming9785]

I think I speak from everyone here but we love u Hampton 👌🏾😁. Thanks for the vid

[@BiggieChungulus]

This channel is so invaluable to me as a rock climber.

[@karthikharitha5712]

Thanks... the timing is right when I am losing my motivation because I am not getting stronger... I'll start reducing the variety of e exercises and make existing ones of tougher variation...

[@SwitchedDreams]

His intro is too smooth to exist.

[@TheRahulvv]

Thank you for the big picture

[@cenni1887]

Great video, I have a question, what if the goal is conditioning for a martial art like kickboxing? I feel like the focus should be a combination of endurance and strength/explosive strength. If you have any information for this topic I’d love to hear your take on this, as I’ve been interested in using calisthenics as part of the conditioning

[@HybridCalisthenics]

Great question! I wish I had covered this in the video. So there are multiple aspects to that, right? You have skill, technique, power, endurance, etc. Power training is not unlike strength training. You want maximum explosiveness to "teach" your body to generate more and more power. So low reps, high sets. Think explosive pushups like clapping pushups done for 3 reps, with a rest of about 30 seconds. (You can really play with these numbers. They're just an example). However, as you've noted, martial arts aren't ONLY a power sport. The above conditioning would be great if you knocked your opponent out in a single blow, but that usually doesn't happen. So full-body endurance training is necessary. It's almost at the opposite end of the spectrum. High repetition and high sets. Think many pushups, bridges, and squats. Strength and muscle training is also necessary as well. It's really up to you how to program your conditioning. However, if you're training daily, I'd prioritize the high-skill and high-power exercises first. So an example would be explosive training -> martial arts drills / sparring -> strength training -> endurance training. This is just the cliff notes, of course. The martial arts community is vast and there are obviously MANY MANY opinions on how to train. These are just some thoughts.

[@AabluedragonAH]

In terms of training endurance, shadowboxing is fantastic! That’s something I learned from Ramsey Dewey

[@Shmeeps_phd]

Aside from technical skill, endurance/stamina is king when it comes to physical improvements. body building and muscle mass growth can actually be a pretty big detractor in performance. you don't need massive delts and biceps in a striking sports. Look at the movements you're doing in your martial art (punching, grappling, etc.) and first identify the muscles you need increase strength and explosiveness. punching is going to be a push motion activating your chest, triceps, and a whole lot of stabilizing and rotational muscles in your core. doing curls isn't going to help much. To the point of endurance though, especially at higher weight classes, you often see power fighters with immense one-shot knock out potential fail to setup their bombs and gas out in later rounds, slowing getting chipped away and out scored by opponents with better stamina. In MMA, guys like the Diaz brothers, Max Holloway, Frankie Edgar, Justin Gaethji have all displayed legendary endurance by making opponents with more stopping power look like they're struggling to stay conscious in later rounds simply by the pace they can maintain. Of course a combination of power and endurance is great, but if I had to pick one it would also be the gas tank. An added benefit to focusing on edurance/stamina is that it compounds with your strength/explosivity training. you'll have more energy to push through higher rep, slightly aerobic sets. The actual training will be specific to the martial art. MMA will get more value from isometric squeezing, pulling motions, etc. while a pure striking sport may benefit more from presses. -absolutely not an expert, but did a lot of martial arts in my youth and remain a fan combat sports-

[@carolaramendia6962]

I put this in my watch later, but I am watching it now.

[@Max-fh7ij]

Nice Video Hamilton 👍

[@srushtiatkare1174]

Yaaaaay just the video i needed!🕺 Thank you so much Hampton🖤

[@SaidWLYT]

a fitness coach was a game changer for me! great video :)

[@johannes01]

how much does he cost?

[@lovroelez2827]

Okay I literally needed this, thanks for this video

[@activatekruger446]

It’s simple Tren hard Eat clen Dbolish your goals Test your limits Anavar give up!!

[@josephortiz4079]

Can you share your diet routine in your next KZbin video??

[@marcyssnow4018]

my advice: if you're already pretty small body size but you don't like your body fat, you shouldn't burn more fat (by diet or cardio) because you'll become sceleton, you should build muscles, and don't worry, strenght exercises won't make you too muscular (i wish someone told me that few years ago, before i've become anorexic)

[@beatencinas3064]

I wonder what your take on currently diets out. Fruit vs vegetables? Red vs white meat? Fat vs oil? Muscle grows vs weight loss vs increasing life span diets?

[@GameBelief]

Hope to see the detailed video, thanks mate.

[@dwaynemadsen964]

Thank you for sharing. Stay safe.

[@LostSoulSearching]

I LOVE COFFE MORNINGS W/ HAMPTON!!! I actually call it "Mugs with Hampton". 😊 Thanks for breaking stuff down "Barney Style" my Friend!!!

[@maz9197]

You seem so calm and zen, besides excersing, eating healthy and living near nature... what do you do to act and be this calm?? I'm anxious and neurotic so I feel jelly.

[@CreationsOfAMoonChild]

“These are the most common things” those are all of the things I want.

[@adityavikrampandey4333]

Caloric deficient may be a great way but one must also consider the type of calories you put in A guy meeting his caloric deficient goals but eats only junk will have a very much harder time then the one earing Clean

[@ThePreparedNorseman]

Good stuff! Spot training should work, in the sense that you increase the surface area upon which the body fat is spread by gaining muscle.

[@rahinrahman7794]

Highly insightful and just what i needed. Ty

[@ashy812a]

Would love longer vids where you go into more specifics for each goal, aka spec s

[@danielashby1913]

I have no intention of working out I just think Hampton's entertaining

[@chrisgriffin3266]

I beleive there's nothing in that cup 😂 the way you're throwing it around, it must be empty or very close to it.

[@Kasino80]

For me, my main obstacle is diet. I work retail with long days on my feet, and when I'm on my way home I too often buy snacks alongside my dinner, and instead of preparing dinner when I get home, I open a bag of chips watching tv, not starting dinner until late in the evening. I'm extremely aware that I'm doing it, but the mental strength NOT to do it, isn't there in the moment.

[@fredazcarate4818]

Thank you for sharing your knowledge. Wise and sage advice to live and exercise by.

[@rahimSM]

First 🥇 Edit : am poor asf that I can't be on protein surplus in fact i eat like 30gram protein in day I can't get gym membership I can't sleep at night cuz i stay awake thinking And i still exercise calisthenics every single day Push /pull/cardio

[@deniz-nv2oo]

YES

[@NBDYSPCL]

Beans and legumes, green vegetables, yoghurt and dairy are all High protein foods. Canned tuna is a godsend.

[@rahimSM]

@@NBDYSPCL Thanks mate appreciate it

[@minibuscus2]

Would love a part 2 with how to increase speed and jumping height (both long and high)

[@johannes01]

yeah would be cool to hear want he has to say about this topic!

[@kaushaldhole72]

more on active mobility please