I’ve been saying this for years: you can eat a lot if you move a lot. I walk for an hour every day and it’s way better than running. I burn more calories and I recover much faster. Thank you for reassuring the usefullness of it.
@Kboges
2 жыл бұрын
Exactly!
@modaninonderi
Жыл бұрын
Agree with you
@Hellogbengoose
Жыл бұрын
I walk 5 miles every morning and lost 40 pounds in 6 months
@genxer74
Жыл бұрын
@@Hellogbengoose how long does that take?
@Hellogbengoose
Жыл бұрын
@@genxer74 prolly like a lil over an hour . Some days i break it into two sessions 3 miles in the morning and 2 miles at night . Some days i do 5 miles 2x . Just depend on how I’m feeling
@kbflorida888
2 жыл бұрын
I learn so much from reading everyones posts and your replies. Haha, saves me asking the same questions. I’m following your pull/push/leg routine and walk my dog 4x a day. (He’s so spoiled) lol. Thanks again for your videos.
@Kboges
2 жыл бұрын
Thank you! I'm happy the questions and comments are useful. That's exactly my hope!
@leehelppie4544
2 жыл бұрын
same here. my dog gets 3-4 walks/day...
@maximilianschefberger9231
2 жыл бұрын
Where do I find his push pull leg routine?
@kbflorida888
2 жыл бұрын
@@leehelppie4544 after my breakup & job loss 3 years ago, my dog kept my sanity in place. “Here’s to pups”
@kbflorida888
2 жыл бұрын
@@maximilianschefberger9231 hey Max, just peruse his vids. Kyle’s basic version is pull-ups, then pushups, & finish with “air” squats, or formally known as, deep knee bends. No weights.
@JP-wk5wt
2 жыл бұрын
Love your straight to point approach. No messing about with long winded intros and other nonsense. Cheers
@travis4557
2 жыл бұрын
I live in South Korea. I have subscribed your channel now. Because your videos are very informative and also your pronunciation and intonation are just so clear that I can easily understand even though I'm not familiar with English. Anyway I really appreciate your videos and I'm gonna apply these tips in my daily life. Thank you bro! :)
@Kboges
2 жыл бұрын
Thanks, Travis. I appreciate the support!
@jameskawaikaupejrcwo3usmcr573
3 жыл бұрын
Your calisthenics routine is very useful. Especially when you’re my age of 68 years old. I do a basic stretching routine before I start on either my body weight exercises consisting of any, pull, push, and squats. Or my strength routine with a barbell bar only weighing about 28 pounds. 3-4 sets, 12-15 reps each for upper, lower, midsection muscle groups. Then I do a cardio walking and or jogging around my back yard. Once a week I will do a Simple HIIT routine. I give myself 2 rest days each week. On my rest days I will do some stretching exercises and meditation. I started this routine because of the COVID-19 Pandemic last year. So far it’s been good and just eating small meals throughout the day and get at least 8-9 hours of sleep. You’re breakdown is great. Thanks for sharing your time and thoughts with us.
@Kboges
3 жыл бұрын
James, sounds like you have an amazing plan for health, fitness and longevity! Keep it up. Great to hear you started this during the pandemic and used it as an opportunity for something positive! Well done, brother!
@pringlesaregreat2180
2 жыл бұрын
bro share more results with us
@sstein4777
2 жыл бұрын
You have a great well-trained logical thinking: instead of monotonously describing fisiological processes; you go straight to the key concept, because you actually grasped it. High energy Flux, wow, man spot on for fat loss!
@Kboges
2 жыл бұрын
Thanks, S Stein! I appreciate the kind feedback very much!
@lemonarry
2 жыл бұрын
I am an academic and make a living by thinking and writing. I tried a very low calorie intake before and frequently had brain fog and was just unable to concentrate for long periods of time. It significantly impacted my productivity. So I agree with what Mr. Boges is saying: while the low calorie intake approach may sound good in theory, it made me miserable, distracted, and feeling deprived all the time. It doesn't have to be that way. Since then, I changed my strategy: eating a balanced diet emphasizing wholesome food sources, and then walking to work (1 hour each way). On top of that, do strength training 2-3 times a week. I not only lost stubborn fat but also maintained muscle mass.
@Kboges
2 жыл бұрын
BINGO! That is exactly it. Low calories diets SUCK for a lot of people, myself included. The brain fog and lack of concentration is a real thing. Your strategy is perfect and I'm happy you got it dialed in for yourself. Well done and thanks for the feedback!
@kbflorida888
2 жыл бұрын
What a success story. Thanks, you’re inspiring.
@shantanuyadav6135
2 жыл бұрын
yes this happened with me too, i started working out two years ago just basic calisthenics and followed chris heria workout plan (don't judge me i was a novice). I was relatively short 173cm or 5 feet 7 inch and 72kgs(159 pounds i have high bone density), according to calculator i lowered my calories to 1600 calories and boy i was miserable, i worked out in the morning , i had to go to college afterwards, i would fall asleep so much often, i was hangry all the time and my demeanor changed. since then i upped my calories. I am currently 87kgs (192 pounds) and have put on quite a lot of muscle (didn't burn quite a lot of fat though) i kept my calories around 2000 - 2500 (currently 2000) but i still struggle to lose fat due to my low energy flux / slow metabolism, and yes covid didn't help, i have a desk job which add on to, and going below 2000 cals makes me go hay wire.
@learnmore9485
2 жыл бұрын
@@shantanuyadav6135 na Bro! You have to give your body some time to adjust the new strategy. At the begging you do feel miserable, but after one week or two you would be back on the track. You only making excuses for yourself.
@shantanuyadav6135
2 жыл бұрын
@@learnmore9485 dude tried that for three months same condition 1600 cals are too little, no matter how you look at it I am not a professional body builder but I will say that I understand my body's behaviour, I am currently on a cut with 2500 cals per day and successfully lost 6 pounds in a month.
@Isaac-fp2dj
Жыл бұрын
10/10 advice, thanks for no BS. Best fitness channel.
@Kboges
Жыл бұрын
Thank you, Isaac! Much appreciated, brother! 🙏
@emmaholmez
Жыл бұрын
Thank you this explains so much. I recently upped my cals because I felt like I needed more food and am still losing fat and feel so much better overall and this explains why! High energy flux FTW! Thanks for all the videos, pure gold.
@Kboges
Жыл бұрын
100% your experience illustrates this point exactly! People often feel like crap when then are eating super low calorie diets. The psychology of this can’t be overstated. When you have a tiny calorie budget, it becomes very hard to stay in a deficit.
@darrellhorner500
2 жыл бұрын
ANYBODY THAT LIVES IN SUCH A BEAUTIFUL AREA WITH THIS MUCH PRIVACY, I WILL FOLLOW! I ENVY THIS GUY FOR HIS BEAUTIFUL PRIVATE PLACE TO LIVE👌
@chunkwobbler2544
2 жыл бұрын
Something I've been doing for years now with great results, is training lower body (between 200 to 300 reverse lunges or squats spread out throughout the day) while at work. It's accomplished the very effect you're explaining here while also counteracting the effects of being a desk jockey. Especially since I keep my feeding window from 2pm to 10pm, I find this approach of spreading that workload throughout the day suppresses hunger by tapping on fat as fuel. As an awesome bonus, it keeps my system flush with endorphins all day.
@chunkwobbler2544
2 жыл бұрын
@Shen Woo It feels great. My legs and glutes feel strong and have a nice amount of muscle.
@MK-zf6or
2 жыл бұрын
@@chunkwobbler2544 great job! I do around 150 burpees a day (jump ones), in the midst of an injury so that keeps me going, getting that endorphins up in the morning and having a good sweat.....youre spot on with the endorphins you mentioned, a day where I dont be active for the first few hours, I'll feel sluggish and just be "depressed". Gonna add some squats and lunges to my daily routine as well...... just one thing -- with the squats and lunges, is that enough to build a strong lower body or is there maybe a part missing from being trained - like the hamstrings? cheers
@chunkwobbler2544
2 жыл бұрын
@@MK-zf6or Reverse lunges definitely give the hamstrings some work, but not the kind that will leave your hamstrings smoked. I favor lunges over squats because squats become WAY easier and there's a LOT more muscle activation with lunges, especially the glutes.
@chunkwobbler2544
2 жыл бұрын
@Shen Woo Absolutely. Also very easy to recover from once you've built up your work capacity over time. I don't even get soreness after a workout any more.
@MK-zf6or
2 жыл бұрын
@@chunkwobbler2544 lunges annoy the crap outta me because I got tighter hips squats - I do a variation which is like 2 deep squats and at the end of the second squat, you jump as high as you can - that counts as one rep for me.... but overall jump squats make it a LOT more challenging, I could do squats up to 80s if they were the regular onesm whereas in my variation Im at a 20 per set and 5 sets.
@Zoet50
3 жыл бұрын
Really glad I found your channel. You are knowledgeable and legit
@Kboges
3 жыл бұрын
Much appreciated!
@Therealdivinegoddess
2 жыл бұрын
I just found your channel today. I’m even more motivated to make the necessary changes I need to make to see the changes I want to see. I’ve been doing calisthenics for a few months now and my body is much stronger. Can you please make a video specifically on how to trim down and tighten up the triceps? The triceps have been a problem area for me.
@Kboges
2 жыл бұрын
Close grip push ups, bear crawls, dips... those are all going to build some solid triceps.
@Therealdivinegoddess
2 жыл бұрын
@@Kboges Thank you!
@AnalogFitness
18 күн бұрын
This is what keeps me from gaining weight, yet many my age act like its genetics. But they just sit most of the day and when they move its like slow motion. I don't sit when at home, its chore after chore. I workout in the backyard and will sometimes superset yardwork with calisthenics. This is really hard and gasses me out fast, but the calorie burn is wild.
@sonofman70x7
3 жыл бұрын
Thanks for explaining energy flux. It's an important concept that gets too little attention.
@Kboges
3 жыл бұрын
Thanks brother!
@farohstein
2 жыл бұрын
Thank you Boges. I really wanted this. I realise now that I've always thought the Low Energy Flux was the best way to lose fat.. But found it to be unsustainable as a lifestyle. Everyone around me has been pushing me to eat more and I've always worried that I'd never be able to achieve a low fat physique with consuming more calories. This NEAT concept and High Energy Flux concept gives me hope. I'm going to give this a try and I know for sure that it's going to make my parents so happy to see me eat more and get into a more active lifestyle.
@noelforanalyst1494
2 жыл бұрын
hows it going on?
@nunosousa7171
Жыл бұрын
bruh,you are completely a legend
@Pedro-bu8xd
2 жыл бұрын
Great, thank you, I´ll definitely be applying this advice!!
@Kboges
2 жыл бұрын
My pleasure, Pedro!
@adamtakacs5197
5 ай бұрын
Great video. The audio is quality good, but please consider turning the automatic subtitles on as english isn't my first language and it would help me. Lots of thanks. I don't have real weight issues, but I'm doing EMOM workouts with 10 push ups and 10 squats, 15-20 rounds.
@TerdFerguson
2 жыл бұрын
Just joined the community. Looking forward to better fitness with my fellow Kyle followers =)
@Kboges
2 жыл бұрын
Thank you, Frankie! Looking forward to chatting with you in there!
@heic1971
2 жыл бұрын
balance i think is the key. Jogging for a half hour doesn't even burn a can of Coke. I was 50lbs over weight and gained a lot in a short period of time. Try to do it fast, it never works... either you hurt yourself or get sick from not eating enough. At last, it took me 2 and a half years to get back to my normal weight. Turn it in to a lifestyle instead of a fad diet, or a Jan 1st gym motivation run.
@dfghj241
15 күн бұрын
funny because i was like 60 lbs overweight, i did a keto diet with intermitent fasting, lost all of that in like 4 months. but it never lasts though, its just a fad diet. doing it quick and sticking with it would be the best of both worlds though. if i had to lose all of that during the course of 2 years i would be utterly and completely unmotivated to continue and would just be gaining weight like crazy.
@AWSKAR
2 жыл бұрын
Audio books on long walks is a favorite of mine!
@Kboges
2 жыл бұрын
Yep. GREAT strategy!
@simonrankin9177
2 жыл бұрын
I find its simplicity we want ,when things become to technical its draining. . Eat less ,walk more ,and copy you ....xx
@peterkempf5422
2 жыл бұрын
Hi Kyle, I'm so glad I found your channel, your content is right on. Keep up the great work, thank you.
@Kboges
2 жыл бұрын
Thank you, Peter! Much appreciated🙏
@1FSQUARED
3 жыл бұрын
I needed this video. Straight to the point. Lovely setting as well, where do you live?
@Kboges
3 жыл бұрын
Thank you very much. I'm happy you found it helpful. I'm in San Diego.
@bosque9083
4 жыл бұрын
Thank you for the information 👍 really really enjoying it 👌
@Kboges
4 жыл бұрын
Thank you for the support!
@crudelicious4896
2 жыл бұрын
I'm so happy came across this channel .. so much valuable info!
@Kboges
Жыл бұрын
Thank you!
@frncscbtncrt
Жыл бұрын
Nutrient partitioning. Extremely interesting, had no idea this was possible.
@Cascade0ne
Жыл бұрын
Excellent video as always!
@Kboges
Жыл бұрын
Thank you, Cascade1
@DrProfX
Жыл бұрын
Great video! I’d just add some info on adaptation when it comes to cardio - walking /running certain amount leads to less calories burned over time as our metabolism adjusts and “holds on” to some calories it used to burn…
@MOAB-UT
2 жыл бұрын
5:45 great 3 tips. Nice pull ups but I thought it was safer to never fully lock out. Same with squats. I could be wrong.
@Kboges
2 жыл бұрын
Hey D G! Great to hear form you again. Check out the work of Dr. John Kirsch and the Kauai study in regards to the lockout. He makes a compelling case that it's a movement that is actually necessary for good shoulder health. Let me know what you think.
@radercalisthenics
4 жыл бұрын
Really good stuff, man.
@Kboges
4 жыл бұрын
Thank you!
@Kboges
3 жыл бұрын
@@vturcsik Thanks dude! I appreciate the support. Let me know if you ever have any questions.
@NameNotNeeded
2 жыл бұрын
Brilliant video as always K Boges 🔥 The diet aspect in particular scares the shit out of me ever wanting to attempt/maintain the lifestyle because I can easily see situations where the budget simply can't keep up due to life circumstances. It doesn't help that in the UK, food prices are rapidly outpacing income in growth.
@Kboges
2 жыл бұрын
Hey Piers, I totally understand. It's definitely a challenge. Prices here are out of control, as well. Definitely making it tougher. I'm lucky though because I rarely eat out, don't drink, and don't have a lot of things, so most of my income goes to food for me and my family.
@NameNotNeeded
2 жыл бұрын
@@Kboges No, yeah, you're right that cutting out superfluous expenditures can make nutrient intake doable. Tuna, peanut butter, beans and other cheaper sources are viable right?
@rolandmeijer
Жыл бұрын
Great strategies! Thanks for sharing! 💪💯
@kristi94
Жыл бұрын
I struggle with cognitive overload and your type of video format is just amazing. Short,simple,to the point! You have built and admirable physique and your approach to teaching people inspires me to keep going! 🙏🏻♥️
@nonaske8193
3 ай бұрын
Very good video ❤
@Kboges
2 ай бұрын
Thank you!
@nonaske8193
2 ай бұрын
@@Kboges I never thought you would respond me thank you
@danielohkay
2 жыл бұрын
Another important consideration here is that the more food you eat the more nutrients, i.e. vitamins and minerals, you're getting, which is better overall for your health and metabolism. Low energy flux is a low health state.
@Listener970
Жыл бұрын
I am a farm helper before having a corporate job. Back then, everyday involves back breaking work and really heavy lifting. I eat a lot but able to maintain a pretty decent musculature. Except for the small fat near my love handles, my shoulders and neck are set well and defined. Now I sit 8 hours per day in front of a computer. I am gaining weight, and so I tried eating less to maintain my body composition. I experienced an upset stomach almost most times of the week, having loose bowel movements, and bloating. And so I went back eating the same amount of food I used to consume. Man do I gain so much fat right now. Gotta try incorporating walking now.
@Kboges
Жыл бұрын
Hey Justin, it's really amazing how having a physical job changes body composition and energy expenditure. Making that shift to a desk job is going to be a transition and it will take you a bit to adjust and dial in a new eating/moving routine. Just be patient, try to get in some good training, stay persistent, and you will get it.
@marcin3136
4 ай бұрын
You use "large number theory" and the "butterfly effect" (in the mathematical sense). I'm doing the same... In short - you think... ;) Congratulations! :))) *One of my games: - walking around the house in a loop band (on the ankles) - I drink coffee and look at the trees and from time to time (while sitting) I will do a set of legs (with loop band) How many calories will it burn? 100-300 kcal/ day But this is just one of the games... And here's one of the more interesting things:: Playing the piano 15 min. 120 kcal Ciao... :)))
@matthewstewart5008
2 жыл бұрын
Some good advice but very few are truly natural in the fitness industry
@K4rgo
5 ай бұрын
Are the exercices filmed from your home? The scenery looks stunning. I wonder where this is?
@cemalettin19
2 жыл бұрын
So, how much body fat/muscle mass do you currently have? What body fat percentage on average do you think is ideal? Thanks for these honest and clear information, cheers
@Kboges
2 жыл бұрын
I'm 6'1", 175 and about 10.5% bf based on my last dexa. I think this is very achievable for the vast majority of people provided they train for a few years and get their nutrition under control. Everyone will look different at a given BF% due to muscle belly shape, skeletal proportions, insertions etc, but I think most people will be pretty happy with a moderate amount of muscle and a fairly lean physique- you don't have to be HUGE to be functionally fit, athletic, healthy, or generally aesthetic.
@MK-zf6or
2 жыл бұрын
@@Kboges 10.5% jheeez, I thought you wre around late 8 to early 9% considering theres not many people ive seen as lean as you are. Glad to know Im only 7% away from my goal bf%
@nathanzonno9030
2 жыл бұрын
Hey great content! Watched just about every video truly a hidden gem… Just wondering are these workouts the extent of what you do daily for exercise? Not including N.E.A.T are you achieving your physique with strictly Calisthenics?
@onerider808
Жыл бұрын
I’m always glad for your videos, but sometimes I think “jeez, not another 50 bodyweight squats”...especially on Leg Day, or after a day of mountain biking. I do bodyweight or kettlebell squats when I watch. 50 minimum.
@tobarstep
3 жыл бұрын
Walking is amazing for fat loss. On average, you will burn 100 kcal per mile. And this is _roughly_ the same for running or walking. Running of course is more time efficient (more miles per unit of time), but then it's harder on the body as well (I walk 15-20 miles per week just fine, but I recently tried running for the first time in about 20 years. After about 1/2 mile I had a stress fracture in my tibia just below my knee...). I wonder what the difference is in terms of NEAT or just basal rate between sitting and standing. I have a standing desk for work. Is that burning more calories than sitting?
@Kboges
3 жыл бұрын
Spot on! You are exactly right....it's not about the power of the intervention, it's about sustainability of the practice! I've just very briefly looked into NEAT based on standing vs sitting.... do not quote me on this because I did not have a chance to throughly read the paper or compare it to the body of research on the subject. If I remember correctly, according to one investigation, the energy expenditure from standing was marginally greater than sitting (something like 2-3%). However, anecdotally, I've heard several people describe how standing desks were a big part of their successful weight loss strategy. I personally make it a point to not sit during the day, and I definitely think that this is a useful strategy to increase my energy expenditure. I would have to go back and look at the body of evidence on the topic, but I would suspect that extended standing involves a lot of calorically expensive subconscious movements that may not figure into the caloric cost of just "standing"; things like weight shifts, pacing, standing on one foot (as I type this, I'm standing and have one foot crossed over the other) and other real word "fidgeting" that occurs during standing for extended periods. Moreover, even if the expenditure is only 2% (which I'm skeptical of without further evidence), that is still a big chunk of calories of a year or a decade, and since many people gradually gain fat over years and decades, integrating a bunch of these small changes can have significant impacts over a lifetime.
@_santi_calvo
2 жыл бұрын
Great video! New suscriber! I read on a book called exercised (author: lieberman) the same idea. That the little movements Is the true benefit between standing and sitting. No movements for long periods of time seems to be related with inflamation and some diseases
@joan4269
2 жыл бұрын
Amazing channel, pretty helpful
@onerider808
Жыл бұрын
Great info; thanks! You’re an animal, which inspires me.
@XxKINGatLIFExX
9 ай бұрын
What would you say to Ketogenesis? It is now becoming clear that a diet rich in protien and fat with nearly no carbs results in a different energy system being used in the body. In that way people who diet like this report very little side effects while being in a low energy flux. This is because carbs are omited from the diet.
@jasinAmsterdam1976
3 жыл бұрын
Thanks for explaining this. What kind of daily resistance training do you recommend? Do kettlebell swings count?
@Kboges
3 жыл бұрын
I prefer calisthenics for accessibility, injury prevention, and efficiency, but a KB swing is fantastic!
@jasinAmsterdam1976
3 жыл бұрын
@@Kboges I have a kettlebell at home which I need to start using 😄 Thanks for your reply!
@axlebest3845
2 жыл бұрын
Did anyone else just leave this running and watch the 3,45 min of near silent reverse squats at the end? 😅💪 it’s here 6:30
@Kboges
2 жыл бұрын
LOL😂
@cwhitmore88
2 жыл бұрын
Great insight. Thanks for this video. I see a lot of fit guys at the gym using a stationary bike with moving arms. I'm assuming that will burn more calories per hour than just walking?
@erinzway
3 жыл бұрын
Agreed really good stuff
@Kboges
3 жыл бұрын
Thanks Cliff!
@stevenscott2136
2 жыл бұрын
Any thoughts on drinking lots of cold water? In theory, every liter of water should absorb about 40 kcal of energy to go from near-freezing to body temperature. Assuming the common 4-liter-per day water consumption estimate, that's 160 kcal per day, or a bit over 1 pound of fat's worth of energy per month.
@Kboges
2 жыл бұрын
Yeah I've heard about this. I have no personal experience with it. If you give it a shot, let me know how it works.
@thedon9670
2 жыл бұрын
that sounds dangerous and stupid
@alen-commentnazi8774
2 жыл бұрын
THE TRUTHHHHHHHHHHH
@giorgio4660
2 жыл бұрын
👊 Thanks man.
@cjbrown8266
4 жыл бұрын
Great 👍🏻 ideas brother. Really enjoying the content.
@Kboges
4 жыл бұрын
Thank you, CJ! I appreciate it!
@cjbrown8266
4 жыл бұрын
K boges Just curious, as far as nutrition goes...you find a method that works best for you (i.e. counting calories, intermittent fasting, low carb, etc.)? Personally, I’ve tried quite a bit, but find my best success seems to be OMAD/Warrior Diet, with some calorie counting as well. Love to hear what you have found to stay lean. Thanks in advance.
@sunilKumar-sy9pm
Жыл бұрын
I am doing kind of same. It's good to know you are on right track. But I read/saw a video somewhere else. Maybe this video is old and they copied idea from here. IDK. Nice advice 👍
@Kboges
Жыл бұрын
Yeah the video is old. Thanks!
@Andolem
5 ай бұрын
Can you make videos on how skinny fats gain muscle?
@Jamesbradley001
2 жыл бұрын
My fiancé has an incredibly high NEAT in contrast to me. There are days where we don’t leave our 1 bedroom apt and she will walk miles according to her Apple Watch. It’s interesting to see the difference among people.
@amanofgold38
2 жыл бұрын
So I literally binge watched your channel. Very informative. I do have a question that I don't think you touched on. I recently downloaded a bodyweight app. It has 5 sets per movement part. Would this be too much daily volume?
@iliveinsideyourhouse3943
3 жыл бұрын
Hello, Kyle. I been thinking about doing a low intensity jumping rope for 20 minutes a day, what do you think about jumping rope compared to walking and running?
@Kboges
3 жыл бұрын
Yes! I love jumping rope. It's fantastic exercise. As far as comparing it to walking or running, jump rope can be as intense as you want to make it. I always prefer running and walking just because I enjoy them most, but often do a quick jump rope workout in the evening. It's great for the calves too! Keep at it and let me know how it goes for you.
@iliveinsideyourhouse3943
3 жыл бұрын
@@Kboges Good! Hopefully, I will lose some of the belly fat by using this strategy.
@Kboges
3 жыл бұрын
@@iliveinsideyourhouse3943 Yeah it can definitely help. Just make sure your diet is on point and the jump rope will sere as an excellent addition.
@iliveinsideyourhouse3943
3 жыл бұрын
@@Kboges I just eat chicken, rice and broccoli in a smaller portions, I decided to do cardio everyday because I ended up being starving when I'm focused too much on calories deficit.
@Kboges
3 жыл бұрын
@@iliveinsideyourhouse3943 This is a super common experience. Try to get as much low level physical activity as you can. Look for little things you can do that will increase energy expenditure... things like taking the stairs, parking further away, washing dishes by hand etc...Even consider knocking out a few squats after your meals. All this stuff adds up!
@mokwls1
2 жыл бұрын
Great Channel... Was wondering when I would do light jogging noticed my appetite increasing but I was mainly vegan vegetarian... Now I am eating chicken maybe add some back and see if I still get hungrier with adding light jogging... I enjoy light jogging listening to music and when warm do like bike riding which doesn't seem to increase appetite but it seemed when jogging noticed appetite increasing which don't want because want to be in calorie deficit. Thx
@jspr.
2 жыл бұрын
Love the channel - what do you think of weighted (heavy) jump rope?
@Zapata-g
2 жыл бұрын
Why is the subtitle turned off? Think of us who have bad English.
@GolfTee
4 жыл бұрын
Do you ever do any ab work?
@Kboges
4 жыл бұрын
Occasionally. It is not a part of my regular routine though. Maybe once every few weeks I will do 2 sets of hanging leg raises as a finisher. Pull ups and push ups hit the abs pretty hard so I haven't needed to do much direct work for them.
@fabreezethefaintinggoat5484
Жыл бұрын
thanks,multumesc
@RM_BURNER
2 жыл бұрын
Question: Are double sessions on resistance training days as effective as daily resistant training for a high energy flux? or would that be redundant? For example, morning and evening sessions 3 days a week would be more convenient for me than one session 6 days a week.
@James-xr2uz
2 жыл бұрын
Depends on your level and your living condition. Are you busy all the time? How often do you train? Are you keen on training? But let's put all of questions to the side, I would suggest taking double sessions with low energy flux. With this type of training, u wouldn't feel cramps and sore as much as doing it daily with high energy flux, however since your calorie intake is low, u wouldn't get that much of your training and vice versa. In the end, it's about doing what u want and enjoy. Train hard, stay safe and have fun
@vsonic86
8 ай бұрын
You said it is ok to do cardio twice a day? Will it kill muscle growth if you choose to do cardio everyday?
@mountainpeakcloud8442
2 жыл бұрын
What do you think of low carb diets, but with high calorie intake? Or does it not really matter if it's low carb or high carb?
@DylanPazclips
Жыл бұрын
do you have a training for developing calves
@mitchellgehring4552
2 жыл бұрын
Hey @k boges, why did you take off your weighted vest for your lunges?
@stefan7285
5 ай бұрын
Please look in to cutting out carbs from you diet, your gains will go through the roof. Go carnivore and maybe add a little carbs if your body needs it.
@ramathunasaya5277
2 жыл бұрын
Do u have any tips for removing stommach fat?
@ICONICFREEDOM
3 жыл бұрын
what is your recommendation on dealing with golfer's elbow & pull-ups?
@Kboges
3 жыл бұрын
It's tough to say exactly but here are a few things that helped me in the past. 1) Make sure you are engaging your back and not "arm pulling" 2) Try rings 3) Cross friction massage 4) Reverse Tyler's 5) Avoiding things that irritate it while it recovers I'm not a medical professional, so that is just a description of how I handled this.
@dariuswilliams5228
4 жыл бұрын
Would you recommend doing this same high frequent training with weight training. Or is it better with calisthenics
@Kboges
4 жыл бұрын
You can do it with weights for sure. I have some clients that do this with weight training. Personally, I find calisthenics easier on the joints, which is part of the reason I prefer them, but if you don't have that issue, and select exercises that allow you to accumulate a good amount of training volume without a bunch of fatigue, it works extremely well.
@dariuswilliams5228
4 жыл бұрын
@K boges thank you so much I’m going to try it and let you know how it goes👍🏽 I’m excited to give it a try I’ve only ever trained each body part twice a week. But I love your channel It’s super underrated I found it today and watched every video man. Just wanna say keep putting out content man. Your stuff is awesome
@TonyRovere
Жыл бұрын
What type of vest is that?
@Zoet50
2 жыл бұрын
What brand weight vest is that?
@MStar10
2 жыл бұрын
What do you recommend for some one with a L4/L5 herniated disc that is impacting my balance and down the leg tingling /numbness. I ve put on 20lbs as a result and in struggling to find a routine to get better. Any suggestions would be appreciated
@ukulelespacestation1562
2 жыл бұрын
See a physical therapist. If you are unable to, then the Prehab Guys have some excellent online programs tailored to specific injuries or parts of the body. I'm currently doing their neck and mid back program.
@rahulsharma-cs7oy
2 жыл бұрын
Man what’s “resistance training”?
@Rhtphy
2 жыл бұрын
Can we do pushups and pull-ups on a same day ??..i actually do first pull-up then pushup and i repeat it for 5sets ..so this strategy is okay ??
@Kboges
2 жыл бұрын
Yes. I do them same day.
@mohammed97x6
2 жыл бұрын
Im 16 trying to lose weight
@Joker4ultr4
2 жыл бұрын
Dance. It’s easy. Girls like to dance. Kind of a no brainer…
@BattlestarGenesis
Жыл бұрын
what watch is that
@Kboges
Жыл бұрын
Coros Apex.
@BattlestarGenesis
Жыл бұрын
@@Kboges do you like it?
@usernameclayful
4 жыл бұрын
using a dishwasher instead of washing by hand can save water. I enjoy handwashing but can find other ways to expend that energy
@Kboges
4 жыл бұрын
Depends on how high you turn the water up when washing your dishes by hand. I'm pretty efficient with it, so if I was betting, I think I'm more thrifty than my dish washer ;-D Yes! You don't have to pick any particular activity, just try to adjust lifestyle to expend more total calories in general, and an easy way is to do some of the automated things by hand.
@AlligatorPie_41
4 жыл бұрын
A relatively new dish washer uses around 3 gallons for a load. They’re quite a bit more efficient if you have more than a handful of dishes.
@thedon9670
2 жыл бұрын
@@Kboges put the dishwasher on and go for a run
@ramathunasaya5277
2 жыл бұрын
Is walking 20 min more effective than rubbing hiit for 4x4?
@ramathunasaya5277
2 жыл бұрын
Running
@Kboges
2 жыл бұрын
Depends on for what. I like walking for sustainability, relaxation, easy to recover from movement, fresh air etc. I burn a TON of calories each week walking. I will often do an interval once per week, and that is more for increasing VO2 and speed.
@vikingninja5033
Жыл бұрын
I always wonder why some people who(i think) move alot are bigger(fatter) for example a farmer who lives nearby me, probably his nutrition😅
@Abarth695Maserati
2 жыл бұрын
WTF - your 5 min lunges at the end is brutal, it's like watching a loop. I wouldn't able to walk a month after that.
@DimmyCracksDemons
2 жыл бұрын
G-Flux. Haven't heard anyone talk about this in a long time. This is very real so long as you avoid injury with a variety of different intensity level movements (which you point on in the video). Glad to see this idea is not dead.
@JAHQ79
Жыл бұрын
Yeah me neither. I remember reading an interesting article by John Berardi about energy flux years ago. Haven't heard much about it since.
@elzee4253
2 жыл бұрын
Calories needs to be explained to most people, because from the definition calories mean heat produced by burning in the bomb calorimeter. As far I am aware humans do not have that piece of equipment inside so the whole concept is completely false.
@raylemar2386
Жыл бұрын
Spend hours and hours in the Gym. At least 20 hours a week.
@Kboges
Жыл бұрын
That would do it!
@israelolvera558
2 жыл бұрын
💪🏻💯😘😍🥰😇😊
@Dinac-m5t
4 ай бұрын
walking sucks.. uphill run..
@Kboges
4 ай бұрын
Hahaha yeah man I like both. Different tools each with a different blend of advantages and disadvantages.
@ThisNameNowTakenIs
Жыл бұрын
Where do you live? its so beautiful always.
@mycommentpwnz
2 жыл бұрын
You have great build, but you need to do neck man. Your neck makes you look too thin in a t-shirt.
@Kboges
2 жыл бұрын
Youa re right! I'm on it.
@mycommentpwnz
2 жыл бұрын
@@Kboges Awesome bro, if you do a before and after video (after a few months) I think it will really create some awareness about the most neglected area of men's physiques. Also, thanks for not being insulted. I know how hard it is to take ANY kind of criticism on something you pour your heart & soul into, which you clearly do.
@Kboges
2 жыл бұрын
@@mycommentpwnz I think that is an awesome suggestion dude, and your criticism was spot on! I will start training today and take some measurements. No offense taken, brother! I appreciate you looking out🙏
@fitnesslk
Жыл бұрын
= survival stragety ! move LITTLE, sleep in ! eat little = survive ! the nonsense that will come soon for unbelievers !.. you can always get saved now and skip the great tribulation wich the world has NEVER EVER SEEN ! think hell on earth !....... 1 cor 15-1-4 kjv accept it by faith alone to get saved !
@PieterDaniell
4 ай бұрын
Bends elbows over 45 degrees, dislike and report
@Kboges
4 ай бұрын
Hahaha what happens when the elbow bends past 45 degrees?
@johnjones.3427
2 жыл бұрын
I know how to lose weight,don't eat,do some bike riding & bingo looking ripped,do.less,train weights heavy & eat big,full cal diet.
@sman53
2 жыл бұрын
I always remember that 3000 calories is a pound of fat
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