The INSANE Effect of 20lb Dumbbells

[@MU80k]

My forearms have gained 10 pounds of muscle at home in 6 months and my only exercise has been watching Dr Mike uploads on KZbin. True story

[@segundacuenta726]

LOL! What are you doing with your hands so violently while watching doctor bald guy? wink wink

[@Alex-gu7xt]

typing aggressively in the comment section

[@dogg92]

Same, but I can only do sets of three before failure.

[@Alex-gu7xt]

@@dogg92 I recommend rest-pause technique

[@BuckMercer-x1m]

Shaker weights..........sort of!!!

[@eboyjim]

I have an incredibly busy job. I have had love handles and about 40 pounds of excess fat my entire adult life. I thought that's just what I was. I didn't look fat without my shirt off. Literally 11 weeks ago I started seeing a bodybuilding specialist. My body fat went from about 25% to 15%. No more love handles. No more back fat. It's gone. Packed on muscle. Just through diet and an intense training plan. It feels amazing. Completely changed my mindset. Confidence exploded. It's entirely possible if you can stick to a plan and trust the science.

[@azazelhcs3752]

Any links/recommendations

[@talpho3301]

yo please bro. How can i lose fat and put on muscle

[@TheMMObro]

The love handles and pouch is what i want gone now, hell yeah dude gj. I'm 38, time to finally do it

[@80amnesia]

Stop bragging

[@soakedbearrd]

Trust the method not the ambiguous Science (the almighty). Sorry the term “trust the science” sounds like religious mantra now. That being said, congrats man.

[@timnoseworthy4623]

At 38, i was 354lbs. I started an extremely modest program to recover from a back injury. I turn 41 this year and i now workout for about 40 mins and watch my diet. I now weigh 265 and look completely different, and we ain't done yet

[@Falnky]

Congrats! That's not easy to do 😄

[@Inventor1488]

354 no way

[@backwoodstherapy]

@@Inventor1488I’ve been 350 before. Struggled with obesity my whole life. Have been as low as 225, currently 260. I’m still fat, but _less_ fat than before. Also 38 years old.

[@dukekessler6292]

Congrats man, that's a hell of an achievement!

[@jamahlrawls3520]

Nice work, Boss

[@eavanhummel]

HIs energy is so calm it brings me to sleep i can listen to this all day and be zen

[@psychologicallyspeaking]

I love how reasonable this man is. He’s absolutely right. no hype. no nonsense. Just the facts. unfortunately people don’t want work. They want the magic bullet. i am the 50yo he’s talking about, doing short but sensible weight workouts 3x weekly and minding my diet. it works. I watch to keep my form tight and for the encouragement. and of course, for the absurd comments.

[@mascot4950]

He's addressed that as well. Working out is a colossal waste of time to anyone but the minority of people who really enjoy it. The sooner a pill can cover the health benefits, the better (not exactly his words, but not far from it either). Personally, the only reason I spend any time at all working out every week, is to keep this aging carcass of mine from becoming a bother. It's just so darn boring.

[@Robnoxious77]

i’m 47 doing unreasonable amounts of exercise (heavy 6 days per week for 1.5 to 2 hrs per session) and i’ve gone from middle aged tubby dude to ripped and adding maybe 15kg of lean muscle all over me in 18 months. For the first time in my life I look jacked. No roids, no hormones, lots of meat, some veggies, nothing stupid. I’m actually at the point where I’m not interested in getting bigger and have dropped some of the weight to make the sessions a bit easier on my joints. Feeling incredible. Most people won’t work hard enough to lose weight or put on muscle. You have to beat yourself up quite a bit to progress.

[@kacperpasternak3075]

​@@mascot4950I honestly feel sorry for you, maybe try some sports that are strenght based like climbing

[@williamfranklin6283]

​@@Robnoxious77 Most people quit in the first 6 weeks bc they see no progress. I started lifting a year ago at 49. Heavy weight, low reps 4x a week, 1 hour a session. My weight is up 10 lbs and I look completely different in 12 months.

[@skycraft9994]

It's tough man. I think a lot of people's problem is dropping weight and feeling like that's the first landmark to reach before moving on. And that is truly, truly difficult. Much harder than eating right.

[@soccerislife5012]

Nurse here. YOURE NOT LAZY, if you don’t work out. The best quote I ever heard was, “the brain doesn’t end at the neck.” If you struggle with basic self-care, do any form of exercise, sport, and see a therapist. Health doesn’t end at your body. If you find yourself struggling to do things, maybe see a therapist. You might find that your physical health improves as well. If I’ve found anything in my years as a nurse, I’ve learned poor mental health and poor hygiene go hand in hand. Another benefit to sports and the gym is a connection to people. Take a class, go to a gym, join a local group. It’s not just about physical health but building a social support system.

[@dudeinoakland]

Thank you😊

[@jerryjeromehawkins1712]

Wise words, Soccer... thank you.

[@cbf1995]

Not trying to be crass at all, i appreciate your input, but I've seen several different therapists in the past and the ONLY thing that fixed my mental health was physical activity...and as soon as i start slacking off, the bad internal thoughts and feelings start coming back like clockwork. I started exercising for purely physical reasons, but the mental benefits have been just as prevalent, if not more. Working out got me off of all drugs. So, while I'm not saying you're wrong at all, everyone is different... I believe the exact opposite of this can be true for a lot of people. Speaking only anecdotally, of course. But like i said, we are all different. But i love everyone reading this comment and hope you can all find health, happiness, and peace, in whatever way works for you. Never give up! You are so valuable.

[@pjs835]

Dr. Mike making me blush talking about putting meat on my body

[@general_paul]

I hate my mind 💀

[@BorisBludger]

📸

[@SpicyMelonYT]

I want you to know that I read your comment in toe maters voice 😂

[@corkaczarownicy]

He would love that comment😂

[@thekingofnoobs8362]

That's 5 lbs of extra meat in 6 months

[@dorrahadrich9431]

I confirm, from my experience, in a 5 month period i completely changed my body: lost 10 pounds of weight and gained muscle all thanks to proper diet (eating proteins, whole food etc...) and going 3 times to the gym (only lifting weights, focusing on compound movements). DIET and being CONSISTENTly active is a key. i'm surprised of how much my body changed, with no special training, coach, no nutritionists.. just getting most of my information from YT videos

[@joshuabrown3376]

True. Almost 2 years in on my fitness journey. Almost 200lbs down and 90% on my workouts are still long walks and at home dumbell movements.(20 & 35 lbs only)

[@district4promo609]

Starting at 200 is different than starting at 135

[@dennisnielsen6293]

Great job💪🏻👏🏻

[@flavadave86]

​@@district4promo609no shit shirlock

[@xrepressiivproductionz8481]

Well done Wishing you the best for the future!

[@aleksey2947]

what was your "dumbell movements"? do you have guide to share maybe?

[@whocares_66]

I’m currently on this journey. Gluten is out, along with alcohol. I’m 58, routine is day 1 swim 3000 yrds Day 2 fast walk 6 miles Day 3 hour long kettle bell workout Then repeat, usually rest on day 7 Working hard to make this my priority .

[@valentinoesparza2399]

Fact tbh. I started my fitness journey at 14 years old, did the weight training at highschool my freshman year, didn’t get stronger or bigger and it was killing me honestly. Didn’t want Xbox or friends or girls at this time. I was super depressed and angry that I couldn’t grow. My dad worked at a cheese plant during that time so he started taking packs of pure whey protein home for me. Started cooking salmon and lean meats more often and start making me eat spinach with every single meal, made sure I had zma before bed every night and got me a set of dumbbells from 5lbs to 20lbs. And I went from doing the weight training at school from 14-15 years old with little to no improvement and staying under 115lbs in weight , to going up 150 pounds in weight from when I was 15 all the way to 16 with just those dumbbells, good food, chugging protein and listening to my dads training advice. That was one of the greatest improvements of my life. Sadly I lost my friends because how I acted, but gained self love with the help of my father and him helping feed my ambition to gain size and strength

[@averythepyro]

thats an awesome story, but now im curious, could you tell the full story of how you lost your friends? you are good at writing you got me hooked.

[@D33Z888z]

Bro you probably just hit a growth spurt during puberty

[@chindianajones3742]

Great story, thanks for sharing.

[@jayce8123]

He lost his friends because he was acting like a man. Unfortunately kids don't like it when people their age act mature and prioritize things that aren't goofing around and gaming.

[@iamwhoyousayiam6773]

​​@@averythepyroProbably egotistical, bragging a lot, taking digs at the "lessers." Pride is good when you earn it but it's not good when you belittle others when they don't. It's good he knew what he did and why as that's the beginning of humility and hopefully he'll be more humble in the future. Nothing better than ripped people who are also KIND.

[@christopherbarham3779]

Fucking love diary of a CEO, for sure one of my favorite podcasts

[@Simon__Davies]

Im 45. I've been working out at home for 12 months now but in the beginning it was just about making effort. Its only 2 month since im able to do body weight dips etc. Im now up to working out 40 - 60 mins a day 7 days a week. Mostly because im motivated to so. My diet has largely stayed the same except more eggs , fish etc for breakfast. I still eat some junk. Im loosing fat and gaining muscle and just generally feeling better. I fill out clothes better. Its a no brainer. I have stopped drinking though. Its not something i ever wanted to do but in the mornings i just dont have the drive to work out and right now i enjoy the exercise more than the drink. Just do it guys. Press ups , whatever.

[@soluscristus1]

@@Simon__Davies keep it up!!!

[@adods9824]

Straight Edge !! 👍😁🇦🇺

[@m.r.3925]

Dr. Mike is awesome. My guy started serious weight lifting when he was 13 years old. Has been a trainer for the majority of his life; is crazy knowledgeable about fitness and currently getting his PT degree. He has lots of respect for Dr. Mike, has switched up his own training in some ways because of what he's learned from him, and I feel comfortable enough to look up one of his videos if I have a question, and don't want to "pester" my love. Thanks, Dr. Mike. ❤

[@whobitmyname]

You can actually see how much knows.

[@This_Is_Cade]

Nice head vascularity Mike!!

[@f.fearnoevil0624]

☠️

[@jarosawszyc8287]

Never skipped head day 💀

[@f.fearnoevil0624]

@@jarosawszyc8287 Dr. Mike’s blinking is optimal ☠️

[@suellendutra9037]

He's too intelligent

[@jarosawszyc8287]

@@f.fearnoevil0624 sloooooooow and control eccentric on that eyes close. And remember to pause for 300 microseconds.

[@ethy9186]

i literally just started taking fitness seriously about three weeks in and i just barely started adding weight to my work outs with 10 pound dumb bells but damn i feel good. this makes me feel like even 10's are okay

[@DonBlueberry]

Dr. Mike is the man. Been following his advice for a few weeks and thoroughly loving the way the workouts feel.

[@twistoflex2983]

That's such a good, realistic, and direct answer to give in response to a very specific question. Well thought and replied!!

[@soluscristus1]

I’m 46. I started running 3 times per week and doing curls with 20lb dumbbells 2 times per week. I’ve lost 12 lbs in the past 5 months. No clue how much muscle I’ve put on but I feel stronger and can see more definition in my arms and legs.

[@kaspershaupt]

Awesome

[@samanthaschnick678]

You increased your metabolism getting your body moving and created a caloric deficit by running and lifting. Not surprised you are down only 12 pounds in 20 months. You were losing very moderate amounts of weight per week. I started a very intense workout regime three months ago. I have lost 17 pounds of bodyfat and gained 4 pounds of muscle. By month 5 I should be down nearly 30 pounds of bodyfat. I eat MORE than I ever have in the past, but being conscious of the type of food I'm eating made all the difference.

[@WaniZame]

I’m 10 years younger and doing the exact same routine you describe (slightly higher dumbbell weight) and I have burned off 2.4 calories in 2 months and my biceps have got about 50% bigger. Real manageable routine too!

[@jdally9872]

​@@WaniZamewow 2.4 calories?? Nice! At that rate you should be down 1lb of fat in 2916 months or 243 years!

[@Keep83]

Facts. All it takes is consistency and you will achieve favorable results.

[@Browny84]

I travel a lot for work, doing industrial construction. Some of the gyms we get on different jobs are quite poorly equipped and generally quite busy at the times when a sane person wants to work out. I’ve become quite proficient at constructing a solid full body workout with minimal equipment. Say, a set of dumbbells or a kettlebell, a piece of floor and a wall. You can do enough to build decent muscle in 30-40 minutes per day, or less as Mike suggested. I actually enjoy the limitations and the creativity that they demand. I’m actually travelling right now for recreation. My workout consists simply of running, squats, push-up variations, pull ups and rows, and horse stance. On other trips I’ve carried a couple of bands in my bag for rotational training and shoulder stability exercises.

[@MJ_Bass]

It’s funny, I have the same attitude. Love getting creative and finding a way to get a solid workout in a shitty gym. Pull-ups and push ups are always a solid staple in a crappy gym.

[@AGMAED-cv3fi]

Woohoo Horse stance!!

[@Browny84]

@@AGMAED-cv3fi dude, it’s so effective when performed regularly.

[@jeffbeck8993]

Yup. Really bugs me when commercial and social media zombies think they have to pay a bunch of money to join a gym so they can 'work out'. I use about 2.5 square meters of space on my front patio at home. 2 steps from the driveway up to the patio level are perfect for calf raises. I use the low patio boundary shelf for push-ups. Close the smoked/tinted sliding glass door = a mirror to check form while doing barbell lifts, curls and body weight squats. Lay on the Welcome door mat for crunches. Treadmill or other expensive gear for walk/runs? Nope. Miles of roads out there, costs nothing to walk/run and bike on. My fancy gear set up? A cheap Chinese bench press set, 1 set of plates and 2 dumbbells (also plates, not fixed weight). Changed my dietary intake and cook for myself. If I have a few weird days and start to put on weight, simply tighten up on the calorie deficit for 3 or 4 days to get back in zone. It ain't rocket science. Once you figure it out, it's easy to maintain. 55 y/o now, started at 205lbs, took about 8-9 months down to 175, maintain that the past 7 years. Never joined a gym, never will. No need.

[@pr4360]

Some motivation right there! Autumn has come and while I nade some fantastic changes over the spring and summer, I have been fatigued and lazy in last few weeks.

[@a-a-ron9027]

this is exactly what i did. 2 times per week, ~30minutes, i actually have muscle now, its amazing

[@kyrar.j.4856]

Is there a particular exercise plan you followed to do this?

[@a-a-ron9027]

@@kyrar.j.4856 i focused on full body exercises, i tried to do as many compound movements as possible. I go (in order)close grip pull ups to max, dumbell curls, wide grip pull ups, dumbell bench, tricep dips, skull crushers, rows, lat raises, squats, calf raises. I focus on stretching the muscle and really activate it with slow deliberate movements. plenty of sleep and plenty of protein

[@johnjohntv1195]

What sets and reps did you do? Any intensity techniques?

[@fabiss23]

@@johnjohntv1195 my advice, look up all major muscles groups classic dumbbell exercises on yt, create a playlist and stick with it. don't change it. the classic dumbbells exercises are enough, don't try any fancy experimental things. go classic, you`ll get results, but don't change it. if you change it them you don't give the muscle time to grow. sleep and eat enough protein(very important), count your calories, that's all there is to it. its extremely simple. creatine helps your motivation, a sharp increase of muscle from creatine, even if that is just water, in the span of a month will give enormous confidence and motivation boost, try it.

[@a-a-ron9027]

@@johnjohntv1195 1 set of 8 reps at near max at first when i was new, as it didnt take much. my dumbells only go to 25, so eventually i had to do more reps (12) then i went to 2x sets of 8

[@natewhite2345]

when I was a kid around 17 I was 6ft around 130lbs, no muscle just skin and bones, got tired of it and started working out at home, push ups, sit ups, had dumbbells up to 25lbs and kettle bells to 15lbs. Worked out for about a year straight on a decent diet. Gained about 20+lbs of muscle in that time. Really need to get back into it, I do decently heavy labor every day for my job so my physique is roughly the same, around 6’3 180lbs

[@canadafirst8985]

If you properly control your blinking we can get you to put on 2 hat sizes in 6 months

[@DoggoWillink]

Tip for anyone having issues getting your biceps sore with smaller dumbbells at home: if buy a cheap bench that can incline, do incline curls with 20s (or whatever you can handle for 10-12 reps or so, could literally just be 10s at first). Your biceps will get crushed by just that one exercise, much more than regular curls.

[@normanstewartah-shung4219]

Thats the problem with our society and influencers. We used to think losing weight gaining muscle is complicated and requires fancy equipments. Its not that complicated Just some simple and common exercise And little tweaks in the diet We can lose weight and gain muscle and look good.

[@sammy6176]

Patience with yourself is so key to the process. I’m loving the journey. It’s fascinating to see yourself transform with time❤

[@bansheedearg]

Back problems? Do dead lifts. This will strengthen your back muscles giving you needed support. Best exercise? The push up. Why? Because you are also planking, exercising your core, with the arms and chest as a bonus. My go-to is the dumb bell curl and press, as my shoulders were weak, but got quite strong and make my head an neck look boss.

[@KhattaRapidus]

I need to get into deadlifts. Except I like doing those low back raises by Emille Griffith boxing training video. My back when pumped is back abs. EG was one of the only boxers hashtag other fighter in the ring, ref should have stopped it.

[@uralmutlu4320]

Definitely not.... I had back pains in the past, dead lifts are the last thing you should do. If you have back pain, you should build your core strength first and make sure you are pain free. Then, you could overload with deadlifta.

[@DangerB0ne]

Doing deadlifts with a bad back is not the best exercise. Start with crunches, sit ups, leg lifts, and other core exercises. Less load on the back but it builds the muscles for proper support. Deadlifts should be done after that basic core strength is developed. I know this from experience. I suffered a spine hyperextension when I was young and it took a lot of core training to get my muscles to compensate for the damage done to that connective tissue. Deadlifts were the last thing on my mind then.

[@redvirknight9430]

@@uralmutlu4320This is what my doctor told me

[@N.Ortxx0]

I love he emphasizes diet because you can train as hard you want but your diet is everything

[@Ross-v9t]

Yes your diet determines how you look. But some people can train and eat like crap and still look like Bruce Lee genetics

[@N.Ortxx0]

@@Ross-v9t that is true. There’s a 46 year old man at my gym who is ripped and his wife and him both say he eats like shit. It’s genetics. Crazy how that can work. Sadly I do not have those genetics!!

[@SavantGardeEX]

I might get bullshit shouts for this but i gained 1.5 KGs of muscle on my arms in about 2 months of workouts when i was super skinny... i weighed 55 kgs from 14 to 17 and i gained the most amoybt of weight when i started working out (no real changes in diet in those months btw)

[@proxy90909]

Not to take away from exercizing smart, but that sounds like the real deal is in the "watch the diet" part and not that big on the "20 min workout"

[@Luke-md7up]

People don’t realize that your figure your weight is 80% of your diet. You get that under control then your golden

[@dangleeszak2323]

I always knew it and said it but never actually did it. My deficit was always from cardio with a tiny bit from less food. I've just started a cut with the entirety of the deficit being from food and minimal cardio (1 40 minute walk per week 😂) and I'm truly impressed by my weight loss in 1 month, plus how much less puffy I feel. I should've done this forever ago 😅

[@swingonthespiral]

How do you work a physical job and cut calories? This is my problem. I slow down at work and I lose my hours. But not eating enough just makes me super tired and weak.

[@MauriceOfInfiniteAtrocities]

@@swingonthespiral gotta find a middle ground.

[@michaelregan427]

That can be solved pretty easily. Eat portions of almonds or peanuts, they pack a ton of calories in the form of fat and some protein. If thats not enough a protein shake is a good addition. I used to lift for an hour before work, then work 10 hr days i had no problem shedding fat. Caffeine goes a long way to get over that 3pm slump. ​@swingonthespiral

[@jeffbeck8993]

Dr. Mike is correct at weight loss and general fitness. It is NOT difficult, you just have to do it consistently, and that's where most folks fail. Find 20 minutes a few times a week. People often "think" themselves out of it, but if you just frickin' shut up, quit thinking so much and just DO IT, you will ALWAYS be glad you did when the 20 minutes is up. And to think, you might have been watching KZbin or looking at TikTok instead.

[@cashshinobi]

biggest part about this INTELLIGENT ABOUT YOUR DIET. you dont even need dumbbells pushups, squats lunges dips and pullups.

[@adamlucas4753]

False. You can get leaner, but just by diet alone you don't build muscle and lean out in the same 6 mos. Especially not in your 30s, 40s, and 50s. In the absence of relatively gross caloric excess, you need a stimulus to appreciably build muscle. It doesn't specifically have to be dumbbells or pushups and even hormone substitution can work as a stimulus, but simply walking around and eating right won't generate a stimulus, hormonal or otherwise, to build muscle.

[@JayFrii420]

he's not lying. they closed the gyms where i live during covid and i stayed in shape with those adjustable boflex dumbells

[@marcmcphee]

I have no doubt…I was able to gain muscle initially at home with 15 pound dumbbells! 💪

[@SarlaccJohannson6445]

Yes, I got these exact results over the past 6mo! 2 adj. dumbbells at home set to 20lbs, 20-25mins strength circuits 2-3x weekly, eating pretty clean and focusing on protein and vegetables mostly. I introduced daily walking as well during months 4-6.

[@joeywagner3335]

I quit watching basketball in 2020 due to a coma and my favorite player was Ben Simmons. i imagine he turned out to be quite the star in the time that has past and am excited to catch up on what ive missed!

[@richeyrich2514]

😂😂😂☢☠💀💩🙈🙉🙊🤡

[@cashshinobi]

lol

[@evanthomas1859]

Things aren't looking too good....

[@HenoWest]

Ummmmm.....

[@3cardmonty602]

He’s got muscles on his cranium

[@avarmauk]

The actual correct way to arm curl a dumbbell is the hyperextend your elbow 90° in the wrong direction, this ensures a full range of motion. You then twist the arm erratically in a jerking motion, this ensures attacking the muscle from all sides. Remember to use weights 5 times heavier than you can lift, this ensures maximum hypertrophy.

[@DoggoWillink]

Lol. Incline bench curls, light weights baby.

[@nickvtguitar546]

Hahaha

[@TerribleTom113]

If I didn't know Dr. Mike was legit, I would 100% call this b.s. click bait. But it's Dr. Mik, so I believe it. The power of reputation and integrity!

[@davidsonmg]

CHALLENGE ACCEPTED

[@caseyclifford8536]

Dr. Mike is right on. I am 72 lost 15 pounds and keeping it off. I have gained muscle all over. 😊

[@oengd1696]

He is absolutely right.

[@StatsMass]

I love how this guy presents. He looks very serious as he spits facts, and then he raises his expression as if even he’s amazed by what he said.

[@zappafrk]

And what would this dumbell workout look like? Full body twice a week?

[@GenX_in_the_wild]

Use Google 😮😊

[@dopamine-87]

If it's twice a week there's really only 2 options. Full body workout both days, or an upper body workout one day, and lower body workout the next 👍

[@LuftWaffle89]

Mike posted a video last year called 'The Most Effective Full Body Workout You Can Do Without A Gym' its a full body dumbell workout

[@zappafrk]

​@GenX_in_the_wild don't be a dick.

[@user-kpkxgtj]

​@@LuftWaffle89 thanks for your comment, I'm searching for that immediately.

[@naobolliger9188]

I'm a 55yo and post monopose woman, started control what I eat and started kettlebell workout at home 4x a week, just in a month - I've lost 4.5kg, 3.5% less body fat and gained 3% muscle😎❤️ feeling great!

[@staffieloco8114]

Show me the plan for this I’m intrigued

[@dh7314]

You’ll probably need to get his app

[@staffieloco8114]

I just can’t see how that would be possible with 2 20lb dumbbells from home

[@nocomment6870]

@@staffieloco8114the guy is basically a twig I bet he can hit failure with those

[@bradthompson5383]

​@staffieloco8114 Ummm, if you have never trained, you don't even need the dumbells to gain that much muscle. Bodyweight squats, lunges, Bulgarian split squats for legs. You can use the dumbells for those once you can do 20+ of each of those with just Bodyweight. That covers lower body. That will probably gain 10 lbs of muscle right there.

[@smolkafilip]

RP has a playlist called Home workouts (the videos are titles RP Gym Free) which show sample workouts with only dumbbells and a floor.

[@al81yoo]

This is good advice. Main component to achieving goals is will power and consistency. Eat well (but don't deny yourself a treat, go 80/20), cut out drinking for the most part and definitely smoking, exercise regularly and sleep well. Unless you have some serious injuries or health issues, it really isn't that difficult.

[@drew5337]

Finished with 20lb curls today. Full ROM checkin in.

[@jeffmartinspilatz6114]

I gained 10 pounds of muscle in my hair from watching Dr Mikes bald head.

[@RansomeDavis]

im a former kickboxing instructor and im friends with a fitness coach, and i told him my advice for getting obese people working out IS NOT by putting them straight into a gym and also start a diet at the same time. i expressed my my own experience teaching kickboxing, that if you have an obese person trying to lift weights it is initially extremely hard for them in that they not only tire incredibly fast but will also have a high possibility of quitting the regime very quickly. my explanation is start them with 2 - 3 weeks eating smaller portions. it is easier than depriving them of everything this is why so many people crash out so soon. so lower food portions , after 2 3 wks they will be lighter and will be more energetic to entertain the prospect of the gym lifting weights. working out is as much mental as physical. i added they will be starting the gym with higher energy levels and inturn more likely to not give up. from when they are thrown straight into calorie counting diet and weight training failure will often quickly follow. to ease into it is the best approach for longivity. though the gym instructor disagreed, tell me folks who do you think is right ? kickboxing instructor or gym instructor ?

[@LetsbeHonestOfficial]

I lost 14 KILOS in 6 months. From 92 to 78 Kg. How? Just the kitchen.

[@orclord5719]

I'm so ass with my diet, that I'll gain muscle everywhere but keep my belly. Doesn't help I'm short lol

[@neoncharge2964]

I need that 20 minute 20lb dumbbell workout video ASAP

[@Astronomicalgaming923]

The last year has been the biggest mental hurdle to get over in terms of working out. Coming up one the 1 year anniversary of tearing my distal biceps tendon and even though I can physically do the lifts, the unilateral difference is wild and starting essentially back at square one is defeating

[@ma.storysinging]

He is CORRECT. No drugs, nothing absurd diet-wise. Controlled amounts, readjusted protein and specially carbs intake (people tend to stop them and they shouldn't) and an optimal workout will do wonders. It gets complicated cause usually we get clients who have been following crazy celebrity diets and workouts and want to look like people who have undergone through loads of plastic surgery

[@ultraheaven8968]

This man's head morphs every new video

[@bloomcrawler]

This sent me down a health rabbit hole, Thanks You! I got some great ideas and was able to pull together a great diet and fitness plan.

[@sadtoast6122]

I was 139 pounds at my lowest Moved back in with my parents for 2 years . During that I had my moms cooking and 2 dumbells . I went from a skinny 139 at 5'11 to 170 and *_SHREDDED_*

[@michaelm1053]

The hardest part of clean living and lifting heavy is just doing it. I love Dr.Mike

[@josephthomas8318]

20lb dumbbells and Dr Mike videos changed my life.

[@Damiancontursi]

That's the part where I would say that is too easy, then ask for a harder excercise, keep it up a couple of weeks, then skip a day, then two, then drop it all for burgers and there you have it, another try and failed to get in shape. PD: If it sound familiar, you should just do whatever you enjoy to workout but stay consistent. Once you make it a part of you you can change it to get "better gains".

[@city_slicker__5165]

This guys personality is so comforting and friendly

[@samanthaschnick678]

I started a very intense workout regime three months ago. I have lost 17 pounds of bodyfat and gained 4 pounds of muscle. By month 5 I should be down nearly 30 pounds of bodyfat. I eat MORE than I ever have in the past, but being conscious of the type of food I'm eating made all the difference. The key for me was understanding the thermic effect of food. Protein requires 20-30% of it's calories to be digested by the body, carbs 5-10% and fat 0%. By eating 2,800 calories a day made up of 300 grams of protein, 300 grams of carbs and less than 50 grams of fat my total calories in only equals 2,490 after the body digesting the 2,800 calories. My body requires nearly 2,200 calories a day to exist, so before exercise I only have created a 290 excess. My daily exercise burns anywhere from 650-850 calories over 1.5-2 hours of activity. So in summary I am created a 350 to 560 calorie deficit per day IF I am able to eat the full 2,800 calories, which sometimes in a challenge.

[@ccurrie9672]

He has such a calming voice he should read audio books about ANYTHING not just how to build muscles.

[@davidwitkopii291]

Having Dr Mike at the touch of my fingers is soo awesome.

[@CarryTrainer]

Good stuff Mike

[@cameronkelly8258]

I've started watching his videos and taking some of his tips and already see amazing differences in 3 weeks. Best advice so far "if your arms aren't soar..do arms"

[@fallingleaveskungfu]

"If you've never lifted" is a pretty important caveat...

[@janetb2217]

I didn’t know Dr. Mike was on this show…now I have to find it and watch 👀

[@sfielding10001]

He's completely right for the most part. Many just give up before finding out

[@MattDelaney-uz6gw]

100% true - love Dr. Mike or not - his prescription is undeniable.

[@robthagodok5965]

True. I started with two 20lb dumbells. Push up pull up squat and dumbell work got me 137 to 156 lbs. I did eventually add 30s and now i have upto 60s but it all started with 20lb dumbells

[@uhohitsmidnight]

I love when he talks this way! Mike the philosopher like!

[@worktobestrong]

Any trainer can do this if they are competent. This guy is just another of many great trainers, he just has access, and somebody liked his style. There are tons of great trainers

[@unbereafigendlic8414]

I'm 50. I lost 25 lbs of fat and gained 10 pounds of muscle with a keto diet, doing bodyweight and dumbell work. I alternated many light reps with fewer heavy weight reps. I also worked out as many different muscle groups as possible, including the minor muscle groups. I gained 4 belt notches on my (drank a lot of water, electrolytes, 7-8 hours sleep and a 72-hour fast) YMMV

[@fasmir5688]

I just recently started the kinesiology side of my degree and I'm learning just how easy it is to gain muscle. It's insane

[@Wanker527]

I’m 41 and haven’t lifted much in the last decade. I’m 6’2” 185 now. I’ve lost about 10-12 pounds of solid muscle. I’m looking at my 20lb dumbbells now and they may be the only way I start lifting again.

[@stunlord]

can confirm you can do amazing things with very little. I ldid this in 2019-2020, with just a 30 lb dumbell and a chin up bar, and improving my diet, I lost 40-45 lbs of fat and put on 15-20 lbs of muscle. it noticeably transformed my entire body, my health, everything. of course since then I've let myself go .... but I'm going to do it again!

[@mrwhatszittoya1]

This is a million percent spot on .

53m. I've lost 14 kilos total in about 10 months. I've been eating reasonably 5 days a week and exercising 4-5 days a week. I went to a nutritionist and a trainer at the beginning.

[@jasonjenkins812]

This is true, I’ve done it.

[@alexmart3931]

20-25 minutes of dumbells at home 3-4 times a week A cardio day and a yoga day. Keeps me nice and limber been doing it for 3 months. Lost at least 20lbs of fat, not sure how much muscle I've put on, but I don't mind the mirror so much anymore. 217lbs 30 years old.

[@leegriffiths97]

In all honesty!! I love dr mike. What a legend.

[@dreamingcode]

The fatter and more unattractive I've become the larger my left forearm has grown.

[@GimR]

Feel like Mike watches my personal routine from some hidden camera because that's exactly what I do wtf

[@littlenugs9942]

I believe it! I say 3-4 days a wk and shorten up the time to 15 min.

[@KRAZEEIZATION]

The guy is Tom Hanks in turbo mode!

[@davidbuecherl]

He is hands down the ONLY bodybuilding guy making any sense out there

[@victormartin6608]

Why would I eat a steak and try to work it off ?

[@martinbarabe4643]

So true. The hardest part is getting rid of the excuses and getting out of that couch. Watching what you eat and a regular exercise routine will do the rest.

[@UnitedDudesofAmerica]

Sounds similar to what I did. Lost 50 pounds

[@Sashaplaysmusic87]

Honestly, it’s mostly about the dieting! I just retired from 10 years of long haul trucking. Like I actually lived in the truck for multiple months at a time. And I have a six pack. All I had was one kettle bell and did a 15 min exercise a day at a truck stop parking lot. BUT! I drank either water or plain back tea, green tea, sometimes a hydration drink. I snacked on trail mix and bananas. I ate mostly canned fish or boiled eggs, sometimes deli, etc I would buy at a Walmart and have in my mini fridge. No bread. Sometimes honey and dark chocolate. Also practiced intermittent fasting. When I saw 300 pound truckers buying Mountain Dew and donuts, it explained everything. It’s really not that complicated and takes no personal trainer or nutritionist to follow some common sense and exercise some will power.

[@mistahrick9060]

Sweet! Imma do some quick math…. I’ll do 20 workouts a week and gain 100 lbs of muscle! 💪 😂

[@banksta3]

I can easily lose weight, and rapidly. I went from 235 to 185 in 30 days for a weight loss competition. But I always put it back on because I'm addicted to highly palatable, highly processed food. But outside of some half-hearted attempts at doing P-90X in my mid 30s, I've NEVER worked out. I'd love to be pointed in the right direction here as a 42 year old man that desperately needs to build some lean muscle mass.

[@motoryzen]

Yay that's great you cut the clip short I imagine from when he would have said what the workouts were Because the actual question of the dumbbell by the first faced guy in the video was asking the positions

[@shoeymc1751]

Talks some onions this fella, put your doctor title out there all of a sudden knows the answer to world peace 😅

[@GregFirehawk]

It really is very easy to exchange fat for muscle as long as you have a proper lifestyle to begin with. All it takes is a miniscule amount of exercise like he said. Many people do it naturally without even realizing it. The catch is the exchange works both ways, so unused excess muscle easily converts into fat as well. Your weight never changes, but your body fat percentage grows substantially