Training for Health, Longevity and General Fitness

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In this video, I discuss exercise selection considerations for health, general fitness, and longevity.
Consideration #1- select exercises that encourage relative strength, as these will promote healthy body composition.
Consideration #2- select exercises that have a conditioning component and promote good work capacity and general fitness.
Consideration #3- select exercises that carry a low injury risk.
Consideration #4- select exercises that move your body through space, build good balance, and develop body awareness.
Consideration #5- select exercises that can be performed outdoors (at least some of the time).

[@patrickvanmeter2922]

This is the answer. 80 years old and do different parts of this on a daily basis. Walk with my dogs everyday. Thank you for the video. You should have more likes.

[@Kboges]

Awesome, Patrick! Keep it up. That is inspirational stuff.

[@roejogan8758]

This channel is the manifestation of my thinking, I think you are the only guy on KZbin who is showing the raw and real reason of calisthenics supremacy and why some people really prefer this shit

[@Kboges]

Dang man, that's quite a compliment! I really appreciate that!

[@johncarey7154]

This video speaks to me! As a working dad with two young kids, my goals have changed considerably. I want to be medium-strong, have a good ticker, and reduce risk for pain and disease so I can be with my family a long time. Thanks for these considerations for a long term sustainable program!

[@Kboges]

Thanks for the feedback, JC. Much appreciated my brother! By the sound of it, you are training in a way that is totally congruent with your goals. Can't wait to hear about the progress.

[@SkipYearSix]

In the same situation as you. Best of luck 👌

[@Hjjjjj254]

What an amaizing dads you are 👍👍👌

[@Hjjjjj254]

I mean John and ben

[@Hjjjjj254]

@@Kboges and thank you For these good videos 👍👍

[@SC-ye3kw]

You are correct. When you get older, the body remembers all your injuries .

[@Kboges]

No doubt. I never took it seriously when I was a kid, but now it is something I’m constantly considering.

[@sstein4777]

This is what confidence is really about. Here's someone that looks amazing for his natural build and doesn't obsess about getting bigger than others

[@Kboges]

Thanks sstein! I always wanted to be bigger when I was younger, and as I got older, I learned to accept what I had, be grateful for it, focus on health, and just train to feel good and be capable.

[@sstein4777]

@@Kboges and the result couldn't be better

[@regprofant8609]

This is exactly what I have been shooting for. I am 80 years old and I do body weight exercises 6 days a week for years now and loving it

[@elitecoder955]

were you always consistent with fitness , I have an grandpa who says that he cannot start at this age because he did not prepare his body to lift weights at 77 . I only want him to do basic light weight movement

[@Plug042]

o melhor

[@BiomechanicalGorilla]

KZbin thankfully keeps populating my page with K boges videos. I'm yet to see one I didn't like. This however is the best of all his that I've seen so far. I rarely comment on youtube videos but the majority of my comments are on this gentleman's clips. If everyone that just wants to get fit, stay fit and injury free and see just how much more you enjoy life with a healthy body as you age watch this video they would get all the info they need. Honestly, if I hadn't been training this way already for years, or I didn't know how to go about getting started, I'd be getting this guy's courses. This is exemplary fitness advice. I so hope he is being rewarded for these excellent clips. This is great stuff, deserves likes and shares. Such a great antidote to the unachievable nonsense peddled by too many chemically enhanced influencers or those that try to stand out with ridiculous exercises and regimes that most people don't need and will never achieve. In almost all areas of life you get more by doing the core competencies and doing them really well and consistently. Fitness and health are the same. More power to this guy.

[@maciejguzek3442]

stating your goals at the beginning makes your channel immediately stand out among others, very cool

[@Kboges]

Ah, thank you! Let me know if you ever have any questions.

[@GianniVitucci]

Every time i watch this video I hit the floor and do 20. This 20 was the 220nd in a GTG fashion so far today! Thanks for the inspiration

[@nikolasviaja]

Glad to have found your channel, really great content. Cheers!

[@robertwilliams2609]

Just discovered your channel. Thank you for the video and the information. This one really spoke to me . At 54, general overall fitness and good health and well-being are more important to me than some other fitness-related goals. Thank you for sharing

[@glennpacheco381]

This post and all of your videos are right on target.In 2020 when Covid began I switched from primarily lifting weights to lifting my body.I began working out outside at the calesthenics park in all weather except rain.I focused on compound Traditional movements and Isometric holds.I was 58 years old.Today I am 60 and loving the calesthenics challenge.I lost a lot of body fat,I became learner,more defined,stronger,and denser.I am still learning various pushup and pullup exercizes.I want to learn some advanced skills later but I wish I had done more bodyweight training earlier on..All your advice is so true.Thank you so much!

[@trdrushworth3444]

love the channel. thanks for sharing, ill keep tuning in

[@Doctor-BAR]

Nice concept of exercise selection.... No body talks about this... its great that you got our back.... Happy New Year Kyle... May you get a million subscribers this year !!!! power to you!

[@Kboges]

Thanks so much for the kind words! If you ever have any questions, just let me know.

[@svetlananana9609]

Thank you! I'm specifically subscribing bcs if your background and you laying the focus on longevity and health. I'm sick of people trying to tell me how to bulk up or get skinny. I just wanna maintain health in the long run, thank you very much

[@maazzzaa]

Great advice. Fight for your health and wellbeing people. We only ever get one body.

[@Kboges]

Spot on, Paul!

[@pietrostiz5601]

That's the right prospective! Thank you so much

[@Dakota-cz5od]

Your channel is awesome man, excellent stuff. Love the fact that you're promoting health and longevity equally if not more than just looking buff and being strong.

[@Kboges]

Thanks, Dakota! I want to really get the message out that health, longevity, general fitness, and looking decent can all happen together. You don't need to be enormous or crazy jacked to look athletic and healthy.

[@radercalisthenics]

Another great video. I really hope your channel grows because this is top notch stuff.

[@Kboges]

Thank you, Stephen. Much appreciated!

[@michaelekwulugo8659]

Absolutely first-class advice! Thank you 🙏🏾

[@Kboges]

Thanks man! I appreciate that very much.

[@GaiasFleas]

So great to see fitness with thought, consideration and common sense.

[@johndcruz3434]

Thanks a lot for the videos. They are so informative, inspiring, and so scientific I don't have to look anywhere for information on fitness

[@Kboges]

Wow, thanks John. That's quite a compliment!

[@veejay3001]

Glad i discover your content,keep up the good work sir!!

[@GalickGun]

I relate to this approach because I really don't see myself going to the gym forever. It's just not enjoyable to me. I find it calisthenics and some of the equipment you usually use for it is much more accessible and honestly just more fun. It's easier for me to be consistent when doing calisthenics, and that's really most of the battle.

[@jedlimen123]

New sub here. Age 67. Just what I need. Great content. Truth! Respect!💪🙏

[@Kboges]

Thank you!

[@LiveLoveLevelUp]

Great content, Love how you present these videos

[@notoscam8406]

This makes me realized that I want to workout for this reasons. I used to go to the gym just to build muscles but then Injury and other things caught up on me. It's important to be sustainable for the long run.

[@hekkrjs2698]

That’s a good approach and are goals worth striving for! First of, it promotes a healthy relationship towards sports, whether it is calisthenics, weightlifting, cardio, martial arts, CrossFit or a combination of them, as it focuses on aspects of fitness, which might lead to more interest in the activity itself rather than muscle hypertrophy, strength gains or general compulsion optimisation. Interest itself is oftentimes the best motivator to stay consistent, leads to better performance and can help you achieve your goals faster, without worrying too much about results. My goals are to have an aesthetic body, with a good amount of relative strength, being able to move my body through space effortless, whether it be with my legs or arms, being able to perform calisthenics skills someday, have capable legs to run with a good amount of endurance, sprinting velocity, have a high/long jumping capability and the ability to pick a person up and carry around if needed.

[@jiji1946]

love your down-to earth approach Kyle: no flashy graphics, no muzak competing with your voice-over, and the focus on your message, not you as entertainer. can't watch the vast majority of channels (on any subject-matter) due to the 'noise', so this is really good! I'm 75, have always taken exercise, but find my regimen is changing (partly due to age I guess, but largely due to fairly recently moving to the sticks, with no gym, so no aerobics or dance classes, certainly no calisthenics parks or like that). so your videos help with my new focus. thank you. (p.s. this is what it feels like to be me at 75: kzbin.info_nlaqsAVdxc ) thanks, and best wishes to you.......

[@Kboges]

Thank you, JIJI! Best wishes to you as well, my friend!

[@erichill5328]

Mitochondria health is so important 👍🏻. Great video.

[@robstalford2092]

Really impressed by the content on your channel. Great advice.

[@Kboges]

Thank you, Rob!

[@Cb85191]

Great channel

[@leehelppie4544]

67 and still training. good advice here.

[@rimwpnizer]

AWESOMENESS ☝🏼🍕♥️🤩

[@patrickokeeffe4787]

I am 60 years old. I never exercised in my life and lived a VERY destructive lifestyle and was stage 3 obese. End result was serious heart disease and open heart surgery (triple by-pass) 6 years ago. I also have a lot of injuries from one or two motorcycle crashes especially in the wrists which limits certain exercises like push ups. I got my act together the best I could over the last 6 years. I lost 75lbs as a result. The fundamentals still have not changed is that last 6 years....I eat good nutrition, exercise, don't drink or smoke anymore, and I watch my sleep and stress levels. But while the fundementals haven't changes, some of them have been tweaked as I went along on my journey. For instance, I went from eating off the standard pyramid chart to fully plant based in my food. My exercise started out with just walking, then after about 2 years after the chest recovered fully from the surgery, I included traditional weight training.....and that has now jumped to mostly kettlebell training. I found that the Kettlebell offers great conditioning for my heart health while offering some degree of mobility, balance and strength too. I am still a bit overweight, so I find stuff like pull ups and push ups a non event at the moment and my dodgy wrists don't help matter either. Would you suggest that I do band assisted versions or just work away with what I am doing now until I get more leaner and stronger with the Kettlebells? My kettlebell workouts involve all the fundementals like Goblet Squats, Swings, Clean and Press, Rows, Turkish Get Ups, Deadlifts ect and one of my program calls for push ups which I replace with either floor presses or standing band chest presses which uses the full body more. I use weights ranging from 12kg to 24kg depending on the exercises. Thanks for your uTube video....it was very informational.

[@Kboges]

Wow, Patrick! Inspirational stuff, brother. I'm so happy to hear you turned it around as you did! So first off, well done. To be honest, I think the routine you are doing sounds great and if you are making progress, staying injury free, and staying motivated, I would not change a thing. If you eventually want to add in some push ups, just start with your hands on a counter, a table, or a bench, and slowly give yourself time to adapt. Banded pull ups can work great, but honestly I think things like ring rows are probably a little better. Nice job and keep it up!

[@patrickokeeffe4787]

@@Kboges Thanks for practical response and solid advice 👍

[@kbflorida888]

Patrick, you & I are the same age. I spent too many nights mimicking an episode of Cheers. ( I actually drank in that bar once in Boston) I too gave up drinking & smoking years ago and find now doing calesthetics the easiest type of weight lifting. Keep up the good work brotha, (and with last names like ours we may be cousins, lol) your heart and everything else thanks you.

[@patrickokeeffe4787]

@@kbflorida888 Cheers brother 👍💪

[@chompa817]

The only fitness channel ppl really need to follow!! I was a pro athlete and got injured from that, and injured from the switch over to weight lifting. I’m 22 years old, have 2 fucked up shoulders, no soft tissue in the sc joint, and a ganglion in my wrist. The sc joint might never heal prop, and I’m restricted from doing push exercises. If I dropped my huge ego, wasn’t afraid of lifting light, and went 90%, Instead of 100% all the fucking time, my whole life would be different😂

[@hypermangi8265]

MAYN How come I ain't subbed 2 yo ahh? SUBSCRIBED! 👽🤪🖤

[@ImDenq]

Great video sir but i was expecting from you to tell us all these exercises.

[@simonrankin9177]

Im warming to this fella...

[@hasanbilal6239]

Your simple guide has been a game changer for me...At 42, want to spend more time with the family & friends...I have been playing badminton for years now...since last 40 days, have been doin ths - I choose 2 exercises ( from pullups, chinups, pushups, squats, rows, bridges ) & do 10 mins of each with lil rest in between....20 mins n im done....the results r unbelievable...Im done with gym...All thanks to u...🤗🤗🤗🤗

[@Kboges]

Wow so cool to hear brother! Keep at it and thank you for sharing this!

[@jactrov9537]

Do you do this 20 minutes session daily?

[@hasanbilal6239]

@@jactrov9537 hi...sorry for late reply...i don't force myself to it daily...5 times a week is good for me...i hv increased the intensity instead

[@othalee]

He said "fight" I like that

[@Kboges]

I like the idea of being physically prepared for most things. I remember there was a point where I really I let my conditioning slip. I was on a cruise in the Caribbean and was a few miles off the coast of Cuba. I had a moment where I realized I probably didn't have the conditioning to swim there if I had to. I started back on the conditioning immediately.

[@jjking7900]

I love the plates under the heels while squatting!

[@Kboges]

Yeah. It's a great variation.

[@siskfjkfkk]

Thanks!

[@Kboges]

It's my pleasure! Thanks for watching.

[@25inspector]

I am one who wrecked my body when I was young...I overdid it! I am 57 and paying for it now. Every type of exercise I did was good...running, lifting, bodyweight training and martial arts...but I just did too much! I am paying for it now with two shoulder reconstructive surgeries (one on each) and osteoarthritis in the hips and spine. I also have cardiac issues. That being said...I still workout every day! I now do much less though and my Doctors make sure It is not putting me at risk. Now it is more a maintenance program to stay limber, strong and fit as I can for a person with my issues. I still do bodyweight training, lifting light dumbbells and I also walk, jog, cycle and do Yoga. I wish I would have known when I was a teen/adolescent that more isn't always better.

[@VictorS93]

As you get old, your chances of dying from an accident increase considerably. Grip strength and relative strength have a huge significance in this data as not being able to hold your weight while slipping on a staircase becomes a real threat. Don't want to talk about getting old too much, but what really scared the shit out of me the other day was my neighbor, who takes 5 mins to exit the building (20 sec job max) is the same age as Richard Branson, who's climbing mountains and venturing into space . So before anyone attacks me for "being scared of getting old, or dying or something" I'm kinda more scared of being useless for 30+ years, and then dying in such a fashion, haha. Great video!

[@Kboges]

SPOT ON! Great comment. Just stay active and avoid injuries and that will take you far.

[@bibbole5351]

K BOGES ADVICE IS SPOT ON - WHY DO HIGH RISKS EXECISES FOR MINIMAL GAINS CARRYING A HIGH POSSIBILITY OF INJURIES-!!

[@Kboges]

Totally! Thanks for the support!

[@BluBlu111]

I watch this and Red Delta project. I'm doing pushups and pullups every day. Almost two weeks and I feel stronger than I have in 23 years. I'm 47.

[@Kboges]

Good to hear, Blu! I love it! Fitness does not need to be complicated or confusing. Basic BW exercises have been conditioning people, physical preparing them, and building vitality for a LONG time.

[@stanL9]

Class as always. How many sets did you finally do in this workout Kyle ?

[@Kboges]

I always appreciate the feedback, Stanley. This day I did 3 sets of each but accidentally failed to press the record button on the first set of pull ups so I decided to just video 2 rounds.

[@sra1kumar905]

Could you please list out those particular exercises or genre of exercises which should be done to maintain longevity of health, fitness and stay disease free. Give examples of those exercises please. Thank you.

[@Tolkoum]

Looks like you live in paradise!

[@martymcfly6411]

I think adding heavy weighted static holds on the bench, squat, deadlift would be a great addition. Builds the SNS and has bone adaptation benefits.

[@Kboges]

Yeah not a bad idea at all.

[@a.l.alexander3668]

Yes Sir!

[@Kboges]

Thanks, Alexander!

[@sc2LEGEND]

Thank you

[@Kboges]

It's my pleasure, Enrique! Thank you for the support!🙏

[@jenspflug7473]

Basic movements and exercises are the best for the majority of fitness seekers. Yet, it is equally if not more important to emphasize the importance of diet. If you get it wrong on that side you won't achieve an athletic look.

[@RolandKoller90]

That isn’t true. Genetics play a big role. It’s the overall health of the inside of your body that suffers from poor diet. There are plenty of athletic looking people who put in great effort at working out but slack on diet.

[@caseyedwards3456]

Great day for push-ups let’s get it done 😀👍🥩💪

[@doronuzan]

incredible philosophy

[@Kboges]

Thank you, doron!

[@sebastiangarzat9239]

I love the minimalistic approach of your training. What about flexibility? Do you ever stretch?

[@Kboges]

Yes I stretch pretty much daily before bed. Nothing crazy though.

[@xXverynaughtyXx]

Hey, I was wondering if you could make another vid, going thru excercises that follow each argument you make in this video. i.e for balance “this” etc.

[@AbeBuilt.Different]

I love your videos! How old are you? Also have you ever tried RTO dips on rings and or are interested in static skills on rings like iron crosses or planches? Also love your style and ideology stay on the grind

[@Kboges]

Thanks Abe! I'm 35. I have tried RTO dips. I messed around with these as well as static skills when I was in my early to mid 20's. I just prefer the basics at this point, but skills are great and very impressive too.

[@Chadams_Vlogs]

Health, longevity and general fitness is the goal I've been looking for, for ages. Your channel is amazing and I look forward to gaining precious knowledge. Question: What sports would you recommend that supplement a close to perfect body composition and adaptiveness(achievable for each individuals genetics of course because everybody is different)? I want to achieve my body's natural and healthy potential, meaning I can respond to any obstacle similar to what you were saying in this video. I was thinking maybe a good combination would be Gymnastics(strength, calisthenic movements and flexibility), climbing(grip strength and leisure) and martial art such as karate.I've also considered parkour as another option. Let me know what you think and thanks for your kindness.

[@kcwidman]

Be careful with parkour if your goal is longevity. Doing all those jumps is terrible for your knees. Gymnastics can actually be pretty hard on the body as well depending on how serious you get with it.

[@cannonieh4469]

I'd argue that running is one of the most beneficial and natural exercises a human being can do. Our ancestors ran to survive so we are born to run

[@Chadams_Vlogs]

@@kcwidman I didn’t think about that so thank you.

[@Chadams_Vlogs]

@@cannonieh4469 I’ve always loved the idea of running but never invested the time into it.Thanks. I saw this video once about why humans were terrifying predators. It had something to do with slowly but surely following prey until they collapse from exhaustion after the human had used his OP power of stamina. Defo gonna give running a try!

[@cannonieh4469]

@@Chadams_Vlogs Good luck there! Don't land on your heels though

[@jamiestrum]

Great posts Sir! very much have appreciated the emphasis on Form especially. I have altered my approach to push ups especially. Quick question- if someone can do a good amount of push ups(me) in relatively good form, why are pull-ups so elusive? What is the driving factor- weak biceps and shoulders? Grip strength? I max out at three to four but I do them properly using the 'shoulders as ear- muffs' indicator for full range of motion. I can run ten miles quickly, I would say outsprint most guys my age(51) and am about 18 percent body fat. Im hitting a wall with pull ups though...Thank you for your posts!!

[@TheJimbodini]

Same

[@Kboges]

Hey Jamie, it can come down to a few things. First, it could be a result of most of your training. If you have a history of using shoulders chest and triceps more (either in sport or training), then those muscles might be relatively more developed than your back. It could also just come down to natural strengths. Limb length and muscle attachment points are two contributing factors to strength that we cannot change, yet they can have a very large impact on our performance. Finally, getting leaner will help a lot. Since pull ups move your entire body weight, they are impacted by weight more than push ups.

[@jamiestrum]

@@Kboges Firstly- and this is partly what I like about your approach- thank you for not patronizing me with a 'you can do this' speech. I think its great that we accept that there are some things that can limit us in certain areas and we have to understand that to move forward. There is nothing wrong with a healthy dose of reality. Secondly this feeds in to a larger schema of the weight issue. I am a runner. Seven years ago I ran a marathon at a sub seven pace for 26 miles. At the time I was the leanest I have ever been. My natural healthy body weight is around 170 but I was around 165. I was running seventy miles a week in the DC humidity. This was the lightest I got. I am 5'10 in height. I would run next to guys who were 6 ft plus and they would weigh less than me. Your comment regarding weight is true. I think some of us just are heavier in our mid- sections. This makes pull ups harder- Thanks Kyle. I'm going to keep working on it- I guess I can use this as an inspiration to completely give up beer to lose another few percent fat points...I live in Germany so thats hard to do...

[@mortalocean4296]

Interesting content...at age 42 , trying to get into fitness so much info out there have spent many many hours watching youtube videos trying to learn, bodybuilding+Hypertrophy+Strenth training+bodyweight + doing cardio to Not doing much cardio if training... so overwhelming... to loose fat and fat only being Shredded to 5%-10%-15% body Fat Then learning it's for "peak seasons " I mean I just want to be A little stronger then "Average " little more"Athletic then "Average Thats all. Dont need to be in that 5 to 10 percent of Elite .. Seems like your Channel would help Many people in this Regard... Keep it up and best of luck.

[@Kboges]

Thank you, Mortal Ocean! Much appreciated and good luck on your health and fitness journey. If you ever have any questions, let me know. I'm happy to help however I can.

[@ignasi7347]

Amazing stuff man! I'm transitioning from classic bodybuilding in the gym to calisthenics and it feels way more "natural", loving it so far. One question. I'm trying to build a program for my mother. She's 55, really busy with work, and has almost 0 experience with any kind of muscle building exercise. So I was thinking to advise her to do some basic calisthenics for 3 times a week, no more than 25 min each session. Do you think it could be enough? And what selection of exercises would you recommend, with overall health and longevity objectives? Greetings from Barcelona, Spain!

[@joshuaknuth7373]

Not Kyle, but hope I can help. Even just one set of squats two times a week done with correct form is gonna help your mother stay fit. Assuming she just wants to be more fit than she is now, every single bit of being more active than normal is gonna achieve that goal. That being said, if she has any strength goals, starting with 25 minutes and then over time working up to about 45 minutes 3 times a week is probably going to give her the best cost efficiency

[@ev2363]

I’ve been watching a lot of your videos and have been enjoying them! Question: If I do 10 pull ups, 20 push ups, and 40 squats, is that considered 3 sets? I’ve been doing that for 2 rounds, is that 6 sets? Thanks for all the great info!

[@azmiahlimun5674]

Nope, 10pullup 20pushups 40squats= 1 set and if you do that for 3 rounds it will be 3sets

[@psnyder07777]

Depends. If you are adequately resting between each exercise, then I would classify each as a set. If you are doing one exercise directly after the other until you've completed all three with minimal rest, then I would say that each round is 1 set.

[@wernerbezuidenhout9532]

Would be great if you can give examples of exercises on each point for a beginner like me. Thank you.

[@Kboges]

Noted! Thank you for the feedback!

[@FitandFabPH]

helow im a new friend,nice work out 😊

[@moxohol]

Exercise maintains functionality. So, use it or lose it. Diet strongly affects gene expression by way of biochemistry. Of the two, the latter is paramount. Exercise is only a stimulus for creating a need (the callous example). Biochemistry serves bodily homeostasis which expresses itself by way of healthspan & lifespan. It's my humble opinion tempered by wisdom.

[@Kboges]

Spot on! Excellent comment.

[@moxohol]

@@Kboges Research these & add them to ur smoothies: Kaempferol=dill (arrests intervertebral disc degeneration) Naringin=grapefruit (increases BDNF and VEGF expression) Apigenin=dried parsley (anabolic) Oliec Acid=EVOO (raises testosterone)

[@XTheSpartanX7]

Push ups can kick anyone's ass if done properly. I watch Jeff Cav's video on getting the bottom and top extra ROM and that was a game changer.

[@Kboges]

I couldn't agree more. Whenever I hear people complain that the basics are too easy, 99% of the time their form explains it all. Done properly, they are legitimately difficult. The problem with chasing reps is that people frequently have a rep goal in mind (50 push ups or 20 pull ups for example), and they end up progressively sacrificing form and technique to get them, and then fool themselves into thinking they have exhausted their usefulness as an exercise.

[@Silentwatcher23]

This video is the real deal.i am 40 years old and i was searching those type off exercises..i am done with the gym..i want to enjoy my routine and be healthy..thank you..i have a question....we need except those exercise something for low back?

[@Kboges]

For low back, I like bridges, Supermans, reverse planks, but honestly, high rep squats get my low back pretty good.

[@Silentwatcher23]

@@Kboges thank you

[@Kboges]

@@Silentwatcher23 My pleasure!

[@MrVixxx69]

Have you done a video on calisthenics vs weights? I'd like to know your perspective on this for longevity and health.

[@Kboges]

This is the topic of the next video (kinda... more like calisthenics vs weighted calisthenics). In general, I like to prioritize sustainability and safety.

[@pablopirelli]

Would be great to see more clips of these videos on your Instagram page

[@Kboges]

Noted! I'm not too active on IG, but I should be.

[@tjhiggins1616]

Hey man love your videos. but ive had my labrum in my shoulder repaired twice with 7 anchors, so pull ups and push ups are a bit painful and harder for me. I really want to strengthen it and be able to progress with pull ups and push ups. Any Advice?

[@TheCecchino98]

Maybe an obvious response but it's all i can give. Have you tried easier push up variations? You can try incline pushups or do them on your knees. It's harder with pullups but there are ways to assist them. I'd rather talk to a physiotherapist about this.

[@uhhhhuhh934]

what kind of movements would you recommend for improving ankle mobility? my left knee cant go past my toes but my right side can

[@kishalaykamar7845]

Hi Kyle , i am 19yrs old, its been a year i have been lifting weights and occassinally when i am busy i do 10*10=100 pushups at home at the end of the day. i have downloaded the free course which you have shared in the description of some other video, i do not particularly remember, i am doing it thrice a week, slowly i am getting addicted to drinking beer on weekends and certainly i am not happy about it. does beer affect our fitness goals??

[@shashisingh6227]

Great content. How should I train at 44yrs? In terms of recovery etc. Regards.

[@Kboges]

It's hard to say without knowing your current fitness, injury history, goals, nutrition status, body composition etc. My general advice would be to start with the basics, focus on mastering them, take your time, and do this for the rest of your life.

[@johnmackey3937]

I am considering a gym where routine is changed often on purpose, I want calisthenics and to get me into consistency to show up, do routine and to have something to look forward to in retirement. Any questions I should ask?

[@hasanbilal6239]

Forgot to mention - i have had many injuries...Rotator cuff - supraspinatus tendon tear & meniscus tear in both knees...

[@Kboges]

Ahh definitely go get that checked out by a good sports doc or a PT before you start training.

[@hasanbilal6239]

@@Kboges thanks alot for your replies...says alot....have met a Physiotherapist & been doing rehab exercises for the injuries... Your content is fantastic & str8 to the point...All the very best to you👍

[@Kboges]

@@hasanbilal6239 Thanks so much! Keep up with the rehab and keep me posted on your progress.

[@damienholland8103]

At 45 I keep getting humbled by injuries caused by exercises that I normally had no problems doing up until this point. It's just too much pressure or overuse on the same tendons and ligaments. Body can't handle it. Have to change up. The jogging gradually led to my right calf popping causing me unable to jog for at least 2 weeks. And the pushups and especially the bar dips caused my right tricep to have tricep tendonitis.

[@Kboges]

Damien, sorry to hear this. I wish you a speed recovery. When you get back to it, approach it cautiously.

[@MosCraciun777]

1:25 what's the deal with the plates, how do they influence the exercise ?

[@NordKristal1kristal]

👍💪💯💣

[@Kboges]

🙏

[@robertdengerink2614]

How much protein is needed ? Feels in healthy to eat so much protein but is it possible to be lean and muscular with out it ?

[@hypermangi8265]

4:18 *tebagging on haters who oppose K boge's view for training for Health, Longevity and General Fitness. 👽

[@AbeBuilt.Different]

Also two more question if I can ask 😂 do you do boxing or any self defense? Do you think one could consistently do gymnastics and boxing or any other sport for 30+ years long as the person takes proper time in warm ups/cool downs?

[@Kboges]

Hey Abe! I haven't don any boxing, but I trained Sanda for several years in high school and college. I made the switch then to grappling and have stuck with it since. I'm very concerned about head trauma (even the light head contact you experience in sparring) and brain health. But physically, I think that if you take care of yourself, don't stop training, pace yourself, and adopt sustainable practices that addressing aging, you can definitely train for a lifelong practice of martial arts and calisthenics.

[@roledotoledo]

you shouldve provided a sample workout that follows the listed considerations

[@Kboges]

Hey Roledo, thanks for the feedback! There are numerous workouts that follow these considerations, and they are going to be different based on the individual. For me, push ups, pull ups, squats, running and walking work great.

[@simonwilliams5135]

@@Kboges that's literally all anyone needs to do to get in shape. Everything else is out of preference/because you enjoy it.

[@jakemaxwell2800]

What's your opinion on bulking using bodyweight only exercises?

[@Kboges]

It can definitely be done. I've coached quite a few guys that have gained good weight with calisthenics. Train hard and eat at a slight caloric surplus. You will gain muscle and weight over time. I usually caution against going too crazy with bulks, because if you gain a ton of fat, you are going to want to lose it as some point, and it's just easier to never gain it in the first place. The long slow approach is best because it ensures leaner gains.

[@jamiestrum]

Kyle! Recently saw a few KZbin posts that are saying kettlebells are 'elbow wreckers'. Do you use them? In addition do you use battle ropes? Thank Sir!

[@Kboges]

Hey Jamie! Great question. I have heard this more and more lately, too. To be honest, I don't have an opinion about it. I'm not familiar with kettlebell training (other than swings) so I have no personal experience with it. I also haven't worked with enough people who train with kettlebells to draw any sort of meaningful anecdote from them. Just curious, what is your opinion on the matter? I have used battle ropes in the past, but currently do not.

[@jamiestrum]

@@Kboges In my humble opinion, kettles are a fantastic workout. Just like uphill sprints they provide enormous capability in explosive athletic strength and speed. However just like any runner knows about sprints, such exercises increase the risk of injury a lot. It is for this reason that my kettlebell days are done. My elbow is actually starting to hurt and I'm smart enough to heed the warning. Its a shame as the HIIT kettlebell workouts are just so time efficient. However Steve Maxwell who evidently was one of the first guys to use them and promote them stateside is now saying 'Dont!'.

[@adultlucifergremory5435]

So which are those exercise, Please can anyone help me to list them down

[@Rick-fz7tt]

Great video I’m a new comer at 75 years old. What brand is the push up bar you where using? Looks really stable.🤔

[@Kboges]

Rogue. I'm a big fan of their products. I've got no affiliation with them.... though I wish I did 😂

[@j.wanalyse4271]

Look a Movie....that what is possible to do fir everyone with 80 who is not sick is for heald. All other things are fitness. This thibgs have a timelimit.

[@michaelz9892]

Where is this beautiful location?

[@onimekyo7633]

Do you include any kind of stretching for mobility and to avoid cracking/popping sound around some joints after working oit?

[@Kboges]

I don't have a structured stretching routine, but stretch as I need it. If I feel something getting tight, I will definitely spend some time loosening it up. I also do a lot of Taijiquan and qigong to help keep my body mobile and loose though. That, combined with my calisthenics, seems to do a pretty good job of maintaining mobility and keeping my joints operating smoothly.

[@onimekyo7633]

@@Kboges I watched some taijiwuan too and do it for fun every now and then it's hard to do for muscular guys especially if the muscle is tight it's the exact opposite of weight training

[@Kboges]

@@onimekyo7633 Totally! That's precisely why it's such a good activity to include. I'm a big fan of Taijiquan, Yoga, etc. for people because it's an excellent challenge and enhances your overall movement quality, control, balance, mobility, and body awareness.

[@tvboxify]

@@Kboges Any chance you'll do a video on Tajiquan at some point? Did you learn via an in-person instructor or can you learn in some other way?

[@Kboges]

@@tvboxify Hey D T! I've actually considered launching a channel in the future breaking down some of the concepts in Taijiquan. As a martial art, it seems complicated from the outside, but it is actually surprisingly simple. There are lots of cool cues that are part of the training process that are intended to improve movement quality- it's very cool and I draw a lot of inspiration from it. I've been training in-person for around 15 years. In my opinion, it's not something you can productively learn remotely, at least at a high level. You really need a hands-on approach unless you are only interested in moving through a form. Quality control is a huge issue so you have to look hard for good instruction. If you don't have access to high quality Taijiquan, Judo is the closest substitute I have found. I feel like these two arts develop very similar skills. Any more questions, just let me know. I'm happy to guide you to some cool online resources that you can use to learn more about it, and from that you can better assess the quality of instructors you run across.

[@IEnoro]

My problem is that I keep getting sick every 3-8 weeks, which forces me to stop working out for 2 or so weeks to make sure I don't subject my heart to too much stress. It's getting quite frustrating and I don't really know what to do about it...

[@Kboges]

Ahh yeah that's no fun. Sorry to hear this. Have you talked to your doctor about this? Maybe get some basic blood work- vitamin D, nutrient panel etc.?

[@danymanchster1759]

where does this guy lives. what city is that?

[@paull9086]

Navy seals, pull-ups and running

[@Kboges]

That will do the trick!

[@frenchmike]

what is meant by 'relative strength' ?

[@Kboges]

It means strength relative to your BW.

[@Kopesy]

Why the weights underneath your heels while squatting?

[@Strangepete]

it is a way to bias the quads more and it also generally makes balancing easier especially if you are not super mobile and flexible.

[@juba3521]

how can i get a chest like that, i don't want the same as those gym freaks who have their chests look like water mellon, i want it to look kinda flat but detailed

[@Strangepete]

Old comment, but the answer is two fold: 1: You need to be decently lean with a decent amount of muscle mass, in the chest of course. 2: How exactly YOU will look, given you've achieved part 1, well that's genetic. You may look better or maybe slightly different due to your basic structure and build and proportions.

[@martijn2246]

Never liked machines in the gym, dont really see it as exercising

[@elitecoder955]

How old are you K Boges ?

[@Kboges]

37!

[@elitecoder955]

@@Kboges that's awesome, you look under 30 . I just started again with fitness after college , following you because you give some good advice and focus on functional exercise and calisthenics

[@Kboges]

And man, thank you. I appreciate that. I've got some grays coming in, so that's cool to hear 😂 Yeah man just ease into it, hit it consistently, and it will blow your mind what some basic calisthenics can do. Feel free to reach out if you ever have any questions. 🙏 @@elitecoder955

[@aumnamashivaya4]

What do you mean by " injuries in youth would haunt you when you are old and impede exercise.... A cramp,a lession? Bro the way I look at it is I give it all and get my fittest and most old people who are ok claim to have worked their asses off in their youth right????

[@Kboges]

I'm not saying to not work your butt off... I'm saying to be smart and strategic with how you do it. My shoulder still bothers me from a bench press injury 10 years ago. My friend herniated a disc deadlifting and needed spinal surgery, and has permanent nerve damage as a result of the injury. It changed her life. I know another guy who herniated a disc in his neck training and has chronic pain that radiated down into his hand and has given him permanent grip weakness. My point is that injuries are real. And when you are a kid, you don't see them as being a problem, so you don't train in a way that pays attention to mitigating risk. When you are older, some of those things will actually limit your activity and keep you from doing the things you want to do. It doesnt mean that in every person this is the case, but that it certainly can be. If you end up wrecking yourself when you are young, staying fit when you are older becomes much more difficult. You don't get t ride the gains you made when you are young....you have to maintain training to maintain fitness. Yes, get after it. yes work hard. But yes, be mindful of injuries. Or not... it's up to you. 💪

[@aumnamashivaya4]

@@Kboges got ya. I'm lucky to just have muscle cramps seeing it this way LOL. I was a bit annoyed earlier on thinking why this crappy muscle pull is aching for so long 😂👍💪