I almost couldn't disagree more about myths 2, 3, 5. google carnivore diet; a calorie is NOT a calorie; and of course professional athletes do PED's..is this April 1 joke?
Isnt peds considered drugs/alcohol? Cognitive dissonance is always so strong in these type of addicts... Could you give us a list of drugs that are ok... and a list that you have deemed not ok? Thanks...
Absolutely, J-F is right ;-) How do i know? I did B.B. for 14 years and was mostly dizzy on low carbs ! Started strongman 2018 and i eat a LOT (Stan Efferdings vertical diet)
Thank you my man. I'm 55 getting back into strength training again. I really appreciate your sincerity as you help people navigate health with such a complicated machine as the human body. I'm excited for my new journey and appreciate all the reasonable help I can get. Slow and steady wins the race my friend. Cheers to you from Colorado!
I like the simplicity of this video. It’s very helpful. Also, I’m glad I’m as strong as the world’s strongest man once was. That brings me some comfort.
One myth that seems to keep people from getting into the gym: you have to be in shape to get started. I've read posts from people saying they've been laughed or bullied out of the gym for daring to show up fat/out of shape. That's a ridiculous thing to do to people who are trying to improve their health and strength! We all had to start somewhere, and as we've seen on the podium, having fat doesn't mean being weak or incapable of athleticism. More people need to remember the "be kind" part, not just "lift heavy."
I remember doing some research online before I started going to the gym and seeing some very helpful comments pass along regarding this: You're in the gym to better yourself. You don't go to a doctor and laugh at the person next to you for trying to better themselves. The people who do so are not rational beings and would be the type of person to laugh at someone going to the hospital to fix their broken leg. That's the type of person you laugh back at for being moronic enough to laugh at others trying to better themselves. It is, genuinely, a kind of behavior that's worth counter mocking and judging those types of people for. Bettering yourself is something that should be applauded by yourself, and often is applauded by other rational people going to the gym. When I see skinny/chubby/old/whatever people at the gym, I don't silently judge them; I silently praise them. They may not know it, but I'm cheering for them and going "good on them, keep it up". And in my personal experience I've had someone come up to me to ask if I wanted some help. Other than that, most people will be too busy focusing on their own workout to notice you. Sure, during their rest period they might look around a bit out of boredom but again; the rational people will always silently praise you.
The people who got bullied are going to the wrong gym. As someone who's familiar with a gym but not in great shape, I've always found gym rats to be very helpful and kind. On multiple occasions I've had a question about some exercise or another and asked someone who was doing the exercise some questions. I've gotten friendly, helpful responses every time, and never once any kind of unkindness or bullying. Maybe I'm just always at the right gym _(I've been a member of 4 different gyms and had the same experience at all of them),_ but my experience has always been that humility and politeness are reciprocated. I honestly think that people who feel bullied sometimes impute meaning that isn't there. They might be expecting to be treated badly so that's what they hear. And I'm not saying it's never real - there are certainly jerks out there - but it's very easy to hear what you're expecting.
I am not aesthetically anything to write home but I do regularly workout .My inspiration was a fat lass running around the local park . If she could do it ,why couldn't I ? Been exercising regularly now for years .
as for #10, this is what I tell beginners over and over again, and most people refuse to accept it. I've seen it hundreds of times; guys coming to the gym, following a strict program and then quitting within 6 months because they see the gym as a chore. Enjoyment is the best motivator we have in us, and there's no point in restricting it. When I first started going to the gym I pretty much only did shoulders and chest, and that was 9 years ago. Now I've found the enjoyment in other excercises (although I still don't do bicep curls, fuck bicep curls), and every sunday I do a funday of basically just fucking around at the gym, not caring about set/rep counts, targeting specific muscle groups or following my schedule. It's a great time to just do what I feel like at the moment-like new lifts, crazy sets or PR tests-which certainly has helped me grow. As a sidenote that's how my yearly end-of-year tradition of doing 100 total squats at my 10 rep max was created. It's the worst thing imaginable. I love it.
The biggest myth is thinking you will get attention from anyone other than your fellow gymbros. ( I am kidding, I am in a happy relationship and in decent shape. Its just a comical misconception mostly from teenagers that start working out because of their anxiety they get when talking to girls/ women. Many people think gym is the solution to getting laid without considering their personality/charisma might be the much bigger issue. Stop taking everything thing so seriously)
Being in super good shape won't independently get you a partner, but it's definitely one piece of the pie. The others slices being personal hygiene, skincare, a decent haircut, clothes that fit, some kind of career or stable job, being a genuinely good listener, and putting proper effort into the relationship.
Whenever I get 220lbs+ and walk into a bar, I get mobbed by dudes asking me questions. It's getting to the point that I have to hide my physique when I go out.
with all the fitness experts, it took a down to earth strong man to speak the truth!!! and he is not out to sell something, just putting out the truth.
Great stuff! What's great about your content is that you've tried many sports yourself. You're not trying to over complicate things. I remember that in my childhood I had some back pain and the doctor at the time forbade me to lift. However, I've pressed him for the reason and he mentioned "scoliosis" in my xray. So I asked him to show it to me ( I was 14). And the "curve" I had is not considered as a disored less than 5 degrees! From that day onwards I've decided to understand things myself and not take anyone's word for granted. I've been a physiotherapist for over 15 years now. And in my not too long but not too short experience people nowadays over complicate things. For example people looking for sophisticated treatment, sports therapy, chiro and whatnot for simple back pain. However they have not covered the basics, more often then not they walk 3000 steps daily, have sedentary job and their only activity is walking. Anyhow, keep it simple mate, love your content!
100% agree and relate. I used to search for diffrent kind of workout plans, 3/4/5 days a week with such variety od excercises that i cant even name all of them - but it wasnt something i enjoyed. Once i had some knowledge i've put together my own workout plan with excercises i really enjoyed. I continue to train with it since months
Lifting weights is legitimately enjoyable. Bench is my favorite thing to do. But, finding the motivation to actually go to the gym consistently and breaking through that social anxiety barrier is the hardest part.
Agreed, that's why I sprung for a modest home gym machine. It is far to light for serious lifters, but for most people, more than enough. But I'm pretty introverted and hate small talk lol
Finally some truth to the myths! have had this very same understanding and approach for years and ever since I do sports, but these days it s hard to make such valid points when all the information out there is telling you differently, even if so many times it is clearly contradictory, so thank you Mitchell!
@@Jafmanz optimising your biochemistry is just the icing on the cake, calorie deficit/surplus easily accounts for 95%+ of weight loss&gain, proven time and time again in metabolic ward studies, doesn't matter where the calories come from if you are only considering bodyweight irrespective of appetite control & body composition
I get annoyed when people comment on my build and say "wow youre lucky" when luck has had nothing to do with it. I get my ass into the gym five to six times a week and commit to pushing myself every session. That's what works
I get the same as a musician. "You're so talented". Bro, I sucked when I started, just like everyone else. I just enjoy studying and practicing more than most. 25 years of that makes a difference.
I hear you man. "Lucky you've got good genetics / Lucky you're tall / I wish I could eat like that" Blah, blah, blah. Stop being a victim and be part of the solution to your depressing life, full of obesity and poor life choices. Like mf'er I have spent years figuring out what programs work for me and I can stick with, figuring out how, what and when to eat for competitions or off-season, building up years worth of discipline to stick to my training and eating protocols. And these people can sum all that work up to, "Lucky."
You all weirdos are unhappy because someone who doesn’t understand hard work and gives you a compliment?? Maybe get a life outside of working out and ease up, really not that serious
I still consider myself lucky though. I am naturally strong and have been since I was a kid. What I have to do to be in amazing shape is far lower than many others. Genetics are not something you create and arguably the greatest factor in a healthy body and for sure in what your max potential is. As Mitch said if you are struggling to DL a 100kg as an adult male you can just give up on being a strongman.
Love this video Mitch! So true about genetics. I do crossfit 5 days/week and it sucks when you are at the bottom of the athletic gene pool. But, I enjoy it and it is better then sitting on my ass doing nothing.
It's really awesome to see knowledgable people like you and Dr. Mike Israetel being so truthful and genuine and overall doing so well on youtube. Much love from the UK
This is some of the best “normal” advice that someone can give! There is no secret, there is no ideal/perfect way to achieve fitness goals. Be consistent, try and see what works for you, switch it up when you reach the limit of that training and just eat a balanced diet. And for the love of everything please listen to your body, if something is hurting better not ignore it and push through it. Anyways just wanted to sound my appreciation for the video, thank you!
Working on my meal plan for this diet, so far I got pancakes covered in peanut butter, pecan pie, and pumpkin pie.... not sure if the pistachio icecream fits or not though
loved this video, simple and to the point. my own exp to add to it; #1; sooo right. i see so many ppl doing 30 min warmups, running before squats aso, wasting energy and strength on a jog - its detrementive to strengthbuilding. my warmup is 50% mental, i start sweating from just readying my mind to lift. a couple light sets and its peaked for performance. pet peeve indeed. #2: indeed. and proteinpowders are wasted on 95% of the ppl taking it, unless they are like vegan or something odd. #3: also weight is the measure of nothing if u lift. if u wanna look good, u replace fat with muscle. weight doesnt change. if ure just starting out, lifting heavy, u also retain more water (same if u take creatine) to protect the body. weight is pointless. mirror is where u need to look for change. #4: boosting creatine (20-30 grams/day) u shouldnt do for longer than 35-50 days. its perfectly safe in normal doses, its food, not magic or a drug. drop the proteinpowder, but not teh creatine. #5: genetics get u there sooner, and alot more pros take drugs than is known for it. #6 and starvation actually makes u look less healthy, as teh body stores carbs and lowers energyexpenditure if its starving, even using muscle for energy at worst. eating the correct amount of carbs for base and 50% of yr execrise needs will loose u weight in a healthy way #7 fat is essential to all normal bodyly functions, on a macro and micro level. there are many types of fat, and some u need more of than u think,espess if ure dieting. #8 the hack is you. learn how, and push your limits, and stay at it. every rep counts, every workout matters. blend with time, and it will work. mental focus when lifting is all teh hack u will ever need. #9 if u spend yr days on a keyboard, in a carseat and on teh couch, it doesnt matter if yre thin, healthlooking or chubby. ure heading for poor health and early death. use yr body every day. #10 perfection IS myth.
This. I picked up running and am doing several 10k's a week and an errant 15k twice or thrice a month. Not only have I shoveled off fat, but my eating is back up to my pre-exercising days levels and the weight stays off. In fact, now I must eat or I can't run well.
@@JosephCox-yx4ds It sucks to be using a method that does nothing and lying all day long about what does not work. What works is heavy weight lifting, which is a thing, and what I do. Now, if your faux pity is convertible to cash, give me a call.
The benefit of going to the gym on the bicycle, you already got a perfect warmup for legs and you're sweating. I do do extensive warmups for benching and OHP, as I often get injured there. This usually just involves work with light plates like lu raises.
Also that you'll get hurt if you lift with non-optimal form. A lot of personal trainers like to spread this myth to get costumers. "I have to show you exactly how to deadlift, or you'll definitely hurt yourself!"
Jeff always looks like he's sick. His face looks like a starvation victim. Bro fits in with the myth about shredded people not necessarily being healthy
Creatine definitely gets a bad rap. Looking physically fit equals fit doesn’t mean you’re fit. Doing lighter movements of the workout 🏋️♂️ are by far the best warm ups. Thinking elites are doing something different is common. But elites do have wisdom in the arena. Carbs and fats are totally misunderstood by most. Good points on them you made. Thanks for sharing an excellent video 👍👍🔥🔥 New subscriber here 🥳🥳🥳
While I can see myth 1 being a myth in general, I turned a 10 year streak of basically constantly carrying some kind of an injury to now 2 years and counting being injury free by starting specific warmups. I need to activate my posterior chain and support muscles in my legs, and I have to get my shoulders moving right. Otherwise, stuff breaks. Now, the reason behind this is I work in IT, and have hobbies that involve computers. So, I sit a lot. Way too much. I have to combat that. So, I'm sort of starting my workouts from a deficit, and need to compensate.
Agreed. If you’re young and athletic you don’t really need to warmup much. For me, at 39, with a job that leaves me super stiff and fatigued, as well as a long history of injuries from work and athletic stuff, I basically can’t do a meaningful squat without a super thorough mobilization warm-up. The warmup and activation stuff feels important for performance and injury prevention in my case
Maybe it's because he's still newer to the sport and younger. A couple of the strongmen a little older than him that have experienced a few injuries have mentioned how important warming up is now even just being in their early 30s
All the facts you just laid out, are why I think cycling coaches could benefit from zooming out and remembering GENERAL exercise physiology. I help lots of cyclists remember to move and eat like a proper strong human first before adding in the volume of elite level cycling. Love everything you just said.
I'm impressed you deadlifted 400 lbs on your first attempt. Whenever I start weight training I can deadlift 100 kg for reps but I have to bust a gut to get much beyond that. I also have never squatted more than 70 kg for 8-10 reps or benched 60 kg, not all of us get much in the way of beginner gains :-).
Good point about excercise and weight. When you exercise(and especially weight train), you are building muscle. That extra muscle has to come from somewhere. He is absolutely right that decreasing intake is how you lose weight(at least a good amount). Anyone who says you can eat whatever you want and lose weight or get definition is lying to you, unless they are selling some unnatural drug, and then you have a different issue. That said, increasing activity will obviously burn more calories, so you pair that with reduced intake, but remember, those muscles you want to grow need nutrients.
To add something to the "MYTH 5" section. At least from what I see in climbing is, the pros (and non-pro strong guys, because competition climbing is very different from outdoor climbing) seem to pay more attention to what they're doing than the casual climbers. I love hearing and making the small discoveries, that might seem like a pointless detail to some, but are very important to me, and I believe make me much better (usually technique related). Also (again at least for me) the small lifestyle changes add up, and once you adapt them, it doesn't feel like you're doing anything different, but you are.
One thing with a lot of current pro climbers is that they also start from a VERY young age, like 3 years old. So they also have that built-in understanding of moving on a wall that most older people don't have and must work to build. Likewise, tendons are slow to build so its a lot of time to develop those insanely strong fingers, theres ways to help speed it up, but its also time in like he said with myth 8 and consistency. Modern comp climbers are a lot like any other pro athlete, they have dedicated coaches, dieticians, rehab, etc, etc. things that allow them the time focus on those little things that the average teen in school or working adult won't be able to as easily or with as little stress. And thats not even to mention the important interplay between technique and strength in climbing wherein its hard to determine, sometimes, which is limiting so ye
I tinker with style variations at lower weights, like 75% of my max. I sometimes pick up on a style and think that is the thing, and two months later look back and realize I dropped it.
Very wise words! I guess a lot of people fall for the permanent search of THE supplement or THE program that will finally get them shredded/jacked, while losing consistency at the same time
Can't wait to see the overlap between this and the No Stone Unturned series. I wouldn't be surprised if almost every topic found it's way on here in some form or another.
Yes but the bare bones of it is true for 95% of people, a professional may well adopt a few more things, ie oxygen chamber for recovery daily massage and treatment, but his is for extreme sports, for average good gym goers just hese basics done well and often can produce great results,
About excercise not helping you burn calories, you're saying that the appetite starts to match the calories burned, and you're right, but "starts to match" was shown from basically every studies I remember (correct me if there was some absolutely huge study recently) to only match up to like ~65% of the calories burned, resulting in excess burnt calories. Of course diet comes #1 when losing weight, but cardio obviously can contribute largely.
I'd add a little nuance to the "don't exercise for the purpose of losing weight" point. What you've said is correct in that it isn't really feasible (except perhaps dedicated endurance athletes) to burn enough calories to make up for a diet that's significantly higher than their BMR. I would add, however, that exercise, resistance training in particular, will increase BMR via increasing/preserving muscle mass, which otherwise may decrease while in a caloric deficit.
Totally agree Mitch. Omega 3 and 6 must be eaten, body doesn’t make. These are essential fats. some fat = good. Also to max gains, carbs are needed for muscle energy and performance. Need em all if you wanna be stronger, and healthy… total calories dictate weight. Simple sauce. Weird diets suck and won’t work long term from my experience. Great video.
I think a common misconception for me at the beginning was that constant and harder training results in constant and more improvement ... only later did I realize how important rest is. And also also how more training does not necessarily result in more gains.
These are golden. Everything resonated with me. As I think I have the shittiest genetics being a Filipino I still did the grind for about 10years and have learned most of the stuff here. Wish Id known it sooner. Thanks brother keep spreading great info
There are many things that are subordinate to the fun/enjoyment factor. While I believe that barbell squats is one of the most beneficial exercises, I dont enjoy them. I forced myself to do them for too long which made me dread leg day. Eventually ditched it for alternative leg exercises and my quality of gym life improved drastically. The caveat is that I'm not a competitive lifter or sports athlete so its a luxury I can afford.
#1 Totally agreed. Lighter load sets also give you some 'grease-the-groove' - refining technique and form. #2 Quality of food matters more than stigma-dogma #3 In general it holds, but is not true in all cases. For myself I can outwork my appetite - that in the context that I almost never eat any junk food, consume minimal carbs (about 100g in 4000 kcal daily exp) and a ton of protein and fiber. In summer months I do heavy physical work + the routine weight training and running - it gets difficult to maintain weight. Somehow I observe people on real KETO and carnivore are significantly more difficult to overfeed. Good quality animal food is expensive, is not that palatable for big portions, very high on protein - I mean how many eggs, how much cheese and chicken breast and olive oil, throw in some greens can you gobble up before you feel like throwing up - it ain't that much. The other problem with #3 is that the food you eat modifies the energy you expend - the mood, the hormones, the feeling in gut etc can make you want to move/do stuff or rather tuck in the sofa to binge watch Netflix. Not saying carbs are all evil - it can be the other way around, some people need them to feel great. A bodybuilder friend of mine says he wanted to go low carb like me to make cutting easier, but he had dreams of eating bread almost every night, not sustainable. #4 Spot on. Creatine Monohydrate is King of supplements. #5 Genetics, willpower and strong goals - this is what separates elites from average. Too many people make excuses on genetics - they don't even know their potential and have already given up. #6 Carbs are unnecessary for people who do not train heavy or work hard - not vital. Human body requires minimal glycose, that it can source from gluconeogenesis in a pinch, also even by eating all animal products you get some carbs (liver, egg etc contain some) - but additional carbs are very beneficial for high performance on heavy muscle effort. Great examples - reportedly Usain Bolt munched several boxes of chicken nuggets a day. Devon Larratt (your countryman) said in Lex's podcast that pizza and pancakes were best foods for peak arm wrestling. #7 Yeah, all but trans fats are needed. Omega 9 based oil is the safest form of energy to consume. No insulin manipulation, no business on inflammation pathways (omega6 and omega3), does not raise LDLc (saturated fats). #8 Duh. It is area under the curve of time put in and the intensity. #9 Under appreciated point. Good looks correlate but are not sure signal of health. Especially in era of juice, plastic surgery and botox. 10# Good point. Most people are not robots. They need good feeling about what they do to it be consistent.
When you say creatine is the energy source for the first 5 seconds of movement, what do you mean specifically? Like first 5 seconds I’m moving after I wake up? First 5 seconds of movement in a set? Per set ? Just curious since it’s not the first time I’ve heard you say it and just not totally sure about what exactly you mean
I agree that people need to focus more on diet than exercise when trying to drop weight. However, exercise without calorie restriction is superior to calorie restriction without exercise in terms of body composition. The concept is called energy flux. Studie was done comparing 1. Calorie restriction 2. Exercise induced calorie deficit 3. Increase exercise and increase calories to match increased energy expenditure. The 3rd group did not lose weight as expected but they maintained/increased BMR while losing body fat and increasing muscle.
This was so good. I was trying to talk to my daughter about the difference between having abs, and being healthy. She races mountain bikes, and I mentioned that having abs might actually hurt her performance. She just looked at me like I was stupid. Maybe if she won't listen to her parents, she'll listen to the world's strongest man.
I would also advise you to find a female athlete talking about this. She might want to listen more to the advice of someone that represents her lifestyle more and looks like her. She might not relate to the world’s strongest man as much as a the world’s strongest woman (or just a fit/active woman)!
Excellent lecture, and demonstration. Certainly Myth number 3 is a bit complicated, and controversial. Easily a thumbs up. Anyhow, thank you for clearing it up for me. As for Myth 8 I understand, and it is logical, for the most part. However, there is the case of concentration when training, besides consistency.🏋♂
My thinking is that losing weight is easy. Being healthy, strong, and fit is not as easy as losing weight. Losing weight is just about being in a calorie deficit. Does it mean I am getting stronger? More fit? Healthier? Not necessarily. It just means that I am losing weight. Losing fat, gaining muscle, and being fit is a better goal in my opinion.
I disagree with point 3. I always eat the same breakfast and I always eat one portion in the canteen of my university for lunch. I do now incorperate cardio every morning before breakfast. With this eating structure in place, it works for me. Also hitting your protein goals becomes so much easier. I tried to lose weight with less cardio and I often had the problem that my calorie goal was reached, but my protein goal not.
@@bennytolkienfreund7182 The point is to counter the preconceived notion that exercise is THE way to lose weight. Which it is not. It takes less effort to simply eat less if you want to lose weight than it is to start exercising. The point was also to make clear that many people who do start exercising will naturally start eating more due to expanding more energy and building more muscle, thus countering the plan of working out to lose weight. It's more about bursting people's bubbles and waking them up to the actual efficacy working out will have on losing weight vs the alternative; simply adjusting your eating habit to contain less calories. And yeah, if you're only slightly above your calories with your current eating habit and would like to keep eating the way you do, obviously taking up some kind of exercising isn't a bad thing and will help you. But look at it this way: 30 minutes of running loses you about 300 calories at 10 min/mile pace. That's about a slice of pizza you lost in calories and it's something you need to do every day for the rest of your life in order to maintain that caloric deficit. But how many people with the plan of 'starting to exercise to lose weight' will have that kind of conviction? It's better to tell people that exercising is not THE way to lose weight than it is to tell them otherwise.
@@QPoily I think he's trying to say they is no point thinking that ''exercise makes you lose weight'' if you are going to do a really hard bike cardio session and then go straight to the gym cafe afterwards and eat a big piece of cake whose calories will replace the ones you lost. He just means doing exercise doesn't magically make you lose weight.
@@QPoily it is THE way to increase calories out. for being struggling to keep calories IN to a sufficiently low level (due to low metabolism and sedentary lifestyle) increasing calories OUT just makes it plain easier to lose weight without feeling like you have to starve yourself with tiny meals or forcing a ton of green leaf veggies down to curb hunger. it also gives you the opportunity to supplement with a lot of protein which can curb hunger a tiny bit as well. obviously different things works for different people, but I feel like if you want to lose weight AND be healthy, exercise combined with an unstrict diet (just dont overeat and snack all day..) is the only longterm way
Hey Mitch, quick question. Does creatine impact negatively your kidneys especially if you take that everyday? I've seen that in my blood work and the doctor recommended not everyday. Also, carbs also impact your sugar levels. In fact anything you put in your mouth, would trigger insuline and your levels will go up. ANy suggestion to keep this on point. Not sure if you said it but health and fitness are two different worlds, where being fit or accomplishing your fitness goals, don't necessarilly mean you are healthy. In order to be healthy, have to reduce portions and being careful with what I eat. However I think intense workouts requires reasonable big amounts of food, so that makes me think that most athletes might be experiencing high blood sugar levels, am I correct?. How do you keep your blood work on point, sugar, kidneys (e.g. ALT, creatinine) on point? ANy thought?
Fitness is a lifestyle, not something to do now and then. I started working out in my teens and when I wasn’t playing sports I was in the gym. 80 now and still working out.
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Don't forget to check out the WARM-UP PDF & The WEIGHT LOSS guide over at moosecoaching.com
I almost couldn't disagree more about myths 2, 3, 5. google carnivore diet; a calorie is NOT a calorie; and of course professional athletes do PED's..is this April 1 joke?
I do agree habits, "atomic habits", journaling makes huge/or all the difference
#1 health indicator= HRV, (possibly oxygen level/hemo level ,#2)
@@KristianGerard Carnivore diet is not good for your health and mind. Tristan Lee talked about why he came off it if you're interested.
Isnt peds considered drugs/alcohol?
Cognitive dissonance is always so strong in these type of addicts...
Could you give us a list of drugs that are ok... and a list that you have deemed not ok?
Thanks...
"Carbs are incredibly delicious and they make me happy."
The most relatable thing a professional athlete has ever said anywhere in the world.
you know what else makes people happy? meth.
carbs = meth
@@snaxximan5737 Objection. Meth does not make people happy.
Carbohydrates are hugely toxic
Diet with a "P" will be my favourite. Pizza, Pommes frites, Potatochips, Popcorn, Pancakes, Parfait, Peanut butter ...all the healthy stuff 😇😉😂
Popcorn (real, not microwave) and peanut or both healthy, though!
This convinced me to start the P diet 🙌
PEDs
The peak option on this diet however has to be the pineapple on pizza day though. Right?
😅
@@weedfreer Speaking of popcorn, I just grabbed mine to watch the angry pineapple on pizza purists rant on this thread lol.
10:21 “abs is not a sign of power, it’s a sign you’re not eat enough”
-JF Caron
Absolutely, J-F is right ;-) How do i know? I did B.B. for 14 years and was mostly dizzy on low carbs ! Started strongman 2018 and i eat a LOT (Stan Efferdings vertical diet)
💯
Wisdom of the ages :D
No, abs mean you have a strong core which is a sign of athleticism. It's not all about raw power, there's different type of strength.
@@MelGhipsno, there's different types of abs, the less body fat, the less impressive it is
Thank you my man. I'm 55 getting back into strength training again. I really appreciate your sincerity as you help people navigate health with such a complicated machine as the human body. I'm excited for my new journey and appreciate all the reasonable help I can get. Slow and steady wins the race my friend. Cheers to you from Colorado!
I like the simplicity of this video. It’s very helpful. Also, I’m glad I’m as strong as the world’s strongest man once was. That brings me some comfort.
One myth that seems to keep people from getting into the gym: you have to be in shape to get started.
I've read posts from people saying they've been laughed or bullied out of the gym for daring to show up fat/out of shape. That's a ridiculous thing to do to people who are trying to improve their health and strength! We all had to start somewhere, and as we've seen on the podium, having fat doesn't mean being weak or incapable of athleticism.
More people need to remember the "be kind" part, not just "lift heavy."
I remember doing some research online before I started going to the gym and seeing some very helpful comments pass along regarding this:
You're in the gym to better yourself. You don't go to a doctor and laugh at the person next to you for trying to better themselves. The people who do so are not rational beings and would be the type of person to laugh at someone going to the hospital to fix their broken leg. That's the type of person you laugh back at for being moronic enough to laugh at others trying to better themselves. It is, genuinely, a kind of behavior that's worth counter mocking and judging those types of people for.
Bettering yourself is something that should be applauded by yourself, and often is applauded by other rational people going to the gym. When I see skinny/chubby/old/whatever people at the gym, I don't silently judge them; I silently praise them. They may not know it, but I'm cheering for them and going "good on them, keep it up".
And in my personal experience I've had someone come up to me to ask if I wanted some help. Other than that, most people will be too busy focusing on their own workout to notice you. Sure, during their rest period they might look around a bit out of boredom but again; the rational people will always silently praise you.
The people who got bullied are going to the wrong gym.
As someone who's familiar with a gym but not in great shape, I've always found gym rats to be very helpful and kind. On multiple occasions I've had a question about some exercise or another and asked someone who was doing the exercise some questions. I've gotten friendly, helpful responses every time, and never once any kind of unkindness or bullying. Maybe I'm just always at the right gym _(I've been a member of 4 different gyms and had the same experience at all of them),_ but my experience has always been that humility and politeness are reciprocated.
I honestly think that people who feel bullied sometimes impute meaning that isn't there. They might be expecting to be treated badly so that's what they hear. And I'm not saying it's never real - there are certainly jerks out there - but it's very easy to hear what you're expecting.
I am not aesthetically anything to write home but I do regularly workout .My inspiration was a fat lass running around the local park . If she could do it ,why couldn't I ? Been exercising regularly now for years .
in my experience people have almost always either not cared what other people do or have only ever been supportive
Planet Fitness! The buff guys there wouldn't dare set off the lunk alarm!
as for #10, this is what I tell beginners over and over again, and most people refuse to accept it. I've seen it hundreds of times; guys coming to the gym, following a strict program and then quitting within 6 months because they see the gym as a chore. Enjoyment is the best motivator we have in us, and there's no point in restricting it. When I first started going to the gym I pretty much only did shoulders and chest, and that was 9 years ago. Now I've found the enjoyment in other excercises (although I still don't do bicep curls, fuck bicep curls), and every sunday I do a funday of basically just fucking around at the gym, not caring about set/rep counts, targeting specific muscle groups or following my schedule. It's a great time to just do what I feel like at the moment-like new lifts, crazy sets or PR tests-which certainly has helped me grow.
As a sidenote that's how my yearly end-of-year tradition of doing 100 total squats at my 10 rep max was created. It's the worst thing imaginable. I love it.
The biggest myth is thinking you will get attention from anyone other than your fellow gymbros.
( I am kidding, I am in a happy relationship and in decent shape. Its just a comical misconception mostly from teenagers that start working out because of their anxiety they get when talking to girls/ women. Many people think gym is the solution to getting laid without considering their personality/charisma might be the much bigger issue. Stop taking everything thing so seriously)
Being in super good shape won't independently get you a partner, but it's definitely one piece of the pie. The others slices being personal hygiene, skincare, a decent haircut, clothes that fit, some kind of career or stable job, being a genuinely good listener, and putting proper effort into the relationship.
nah it 100% makes chicks notice you more lol
I'm just getting looks from the older folks when I go full stack on the back extension machine (which is the only machine I'm able to max out) 😅
Whenever I get 220lbs+ and walk into a bar, I get mobbed by dudes asking me questions. It's getting to the point that I have to hide my physique when I go out.
It can definitely get you attention, but it can't make up for you being boring or an asshole.
with all the fitness experts, it took a down to earth strong man to speak the truth!!! and he is not out to sell something, just putting out the truth.
He does sell stuff.
@@deltalima6703 thanx for the comment bro. i hear you. but i dont think he tries to sell anything with the 10 points in this video.
Great stuff! What's great about your content is that you've tried many sports yourself. You're not trying to over complicate things. I remember that in my childhood I had some back pain and the doctor at the time forbade me to lift. However, I've pressed him for the reason and he mentioned "scoliosis" in my xray. So I asked him to show it to me ( I was 14). And the "curve" I had is not considered as a disored less than 5 degrees! From that day onwards I've decided to understand things myself and not take anyone's word for granted. I've been a physiotherapist for over 15 years now. And in my not too long but not too short experience people nowadays over complicate things. For example people looking for sophisticated treatment, sports therapy, chiro and whatnot for simple back pain. However they have not covered the basics, more often then not they walk 3000 steps daily, have sedentary job and their only activity is walking. Anyhow, keep it simple mate, love your content!
#10, I agree. You have to find exercise you enjoy. That will drive you to put in the work, because you enjoy it.
100% agree and relate. I used to search for diffrent kind of workout plans, 3/4/5 days a week with such variety od excercises that i cant even name all of them - but it wasnt something i enjoyed. Once i had some knowledge i've put together my own workout plan with excercises i really enjoyed.
I continue to train with it since months
Lifting weights is legitimately enjoyable. Bench is my favorite thing to do. But, finding the motivation to actually go to the gym consistently and breaking through that social anxiety barrier is the hardest part.
Go, nobody cares about how you look, they are too busy doing their own thing
I commonly have some gym anxiety going there. Not sure why. Maybe related to the fact they are all 20 to 30 and I am 67. Maybe that.
@@donaldkasper8346 i'm 66. there are guys in my gym late 70s. get yourself down to your gym asap and stop worrying
Agreed, that's why I sprung for a modest home gym machine. It is far to light for serious lifters, but for most people, more than enough.
But I'm pretty introverted and hate small talk lol
T BAR Row - I enjoy & look forward to doing it; triceps rope pushdown is a close second
This corolates to what you said about diet, but my biggest gym myth is sit ups will give you a six pack.
correlates.
I didn't think anyone still believed that after the 90s
I haven't heard that since the early 2000s?
Sit ups will give you a correct posture....the body is made up of hinges...💪😎🍺🇳🇿
They definitely won't alone but working the abdominal muscles are a part of it, otherwise you'll have 7% body fat but no muscle growth.
Finally some truth to the myths! have had this very same understanding and approach for years and ever since I do sports, but these days it s hard to make such valid points when all the information out there is telling you differently, even if so many times it is clearly contradictory, so thank you Mitchell!
Best advice I've ever heard on the internet and explained perfectly . Also from one of the greatest strong men of all time 💪💪
Huh? He won WSM one time (so far). No disrespect to him at all, but your claim is way overblown. Very god video though, I agree there.
Keep up the great work Mitch...great info for the gym warriors !! 💪🏽
A great video. I'm glad it popped up on TH-cam this morning. A no nonsense set of principles to apply in the gym.
dieting is math and thermodynamics. thank you for real common sense.
no chemistry involved?
OK then...
@@Jafmanz optimising your biochemistry is just the icing on the cake, calorie deficit/surplus easily accounts for 95%+ of weight loss&gain, proven time and time again in metabolic ward studies, doesn't matter where the calories come from if you are only considering bodyweight irrespective of appetite control & body composition
@@stefanstillwell4854 95%?
can you evidence that number?
it is all about maths after all.
@@Jafmanz www.waltermbortz.com/pdfs/predict_weight_loss.pdf
This one is a classic
@@Jafmanz www.waltermbortz.com/pdfs/predict_weight_loss.pdf
0:57 Great I sweat profusely just standing up from the keyboard.
I cause a flooding every time I burn more than 5 calories
I get annoyed when people comment on my build and say "wow youre lucky" when luck has had nothing to do with it. I get my ass into the gym five to six times a week and commit to pushing myself every session. That's what works
You create your own luck.
I get the same as a musician. "You're so talented". Bro, I sucked when I started, just like everyone else. I just enjoy studying and practicing more than most. 25 years of that makes a difference.
I hear you man. "Lucky you've got good genetics / Lucky you're tall / I wish I could eat like that" Blah, blah, blah. Stop being a victim and be part of the solution to your depressing life, full of obesity and poor life choices. Like mf'er I have spent years figuring out what programs work for me and I can stick with, figuring out how, what and when to eat for competitions or off-season, building up years worth of discipline to stick to my training and eating protocols. And these people can sum all that work up to, "Lucky."
You all weirdos are unhappy because someone who doesn’t understand hard work and gives you a compliment?? Maybe get a life outside of working out and ease up, really not that serious
I still consider myself lucky though. I am naturally strong and have been since I was a kid. What I have to do to be in amazing shape is far lower than many others. Genetics are not something you create and arguably the greatest factor in a healthy body and for sure in what your max potential is. As Mitch said if you are struggling to DL a 100kg as an adult male you can just give up on being a strongman.
Thank you for being a great role model. Stay strong and kind 😊
Drive home with a mask on
Such a great video! Concise and excellent information. Thanks so much for spreading the word!
Love this video Mitch! So true about genetics. I do crossfit 5 days/week and it sucks when you are at the bottom of the athletic gene pool. But, I enjoy it and it is better then sitting on my ass doing nothing.
The wealth of information I've acquired from watching this one video--PRICELESS!! I can't thank you enough. 🙏
Absolutely loved this video. Gave me the impetus I needed to go on. Finally some encouragement.
It's really awesome to see knowledgable people like you and Dr. Mike Israetel being so truthful and genuine and overall doing so well on youtube. Much love from the UK
Good points all around... Sometimes a less productive day in the gym, is still a day in the gym
Fantastic approach to health and strength.
EXCELLENT VIDEO Mitch!
This is some of the best “normal” advice that someone can give! There is no secret, there is no ideal/perfect way to achieve fitness goals. Be consistent, try and see what works for you, switch it up when you reach the limit of that training and just eat a balanced diet. And for the love of everything please listen to your body, if something is hurting better not ignore it and push through it. Anyways just wanted to sound my appreciation for the video, thank you!
10th one was wholesome man, thanks champ!
This is one of the most underrated slept on channels in the tube!
LOVE this - so much truth and really share the opinions in the explanations behind most of these points 👍🏻
At last! Someone talking sense on these subjects. Great, concise and accurate info - thank you
Love your content
Thanks for all the great info
Thank you for the inspiration !
great video-keeping it simple and consistent is key.
Three weeks into The Mitch Hooper "Pork and Peas" diet and it's going great
Pancake bros, we RISE!
Porridge gang, because oats are delicious!
(I’m not Québecois, but also gotta mention poutine!)
Working on my meal plan for this diet, so far I got pancakes covered in peanut butter, pecan pie, and pumpkin pie.... not sure if the pistachio icecream fits or not though
Need some carbs. Maybe eat some pasta.
Great video ! Thanks for sharing this
Comment for the algorithm. Thanks for the video Mitch
Thank you for telling the trrueth
Very useful and interesting. Thanks. 👍
loved this video, simple and to the point. my own exp to add to it;
#1; sooo right. i see so many ppl doing 30 min warmups, running before squats aso, wasting energy and strength on a jog - its detrementive to strengthbuilding. my warmup is 50% mental, i start sweating from just readying my mind to lift. a couple light sets and its peaked for performance.
pet peeve indeed.
#2: indeed. and proteinpowders are wasted on 95% of the ppl taking it, unless they are like vegan or something odd.
#3: also weight is the measure of nothing if u lift. if u wanna look good, u replace fat with muscle. weight doesnt change. if ure just starting out, lifting heavy, u also retain more water (same if u take creatine) to protect the body. weight is pointless. mirror is where u need to look for change.
#4: boosting creatine (20-30 grams/day) u shouldnt do for longer than 35-50 days. its perfectly safe in normal doses, its food, not magic or a drug. drop the proteinpowder, but not teh creatine.
#5: genetics get u there sooner, and alot more pros take drugs than is known for it.
#6 and starvation actually makes u look less healthy, as teh body stores carbs and lowers energyexpenditure if its starving, even using muscle for energy at worst. eating the correct amount of carbs for base and 50% of yr execrise needs will loose u weight in a healthy way
#7 fat is essential to all normal bodyly functions, on a macro and micro level. there are many types of fat, and some u need more of than u think,espess if ure dieting.
#8 the hack is you. learn how, and push your limits, and stay at it. every rep counts, every workout matters. blend with time, and it will work. mental focus when lifting is all teh hack u will ever need.
#9 if u spend yr days on a keyboard, in a carseat and on teh couch, it doesnt matter if yre thin, healthlooking or chubby. ure heading for poor health and early death. use yr body every day.
#10 perfection IS myth.
I workout to support my eating habits. 😂 But to also just stay healthy and to keep myself able to do things.
This. I picked up running and am doing several 10k's a week and an errant 15k twice or thrice a month. Not only have I shoveled off fat, but my eating is back up to my pre-exercising days levels and the weight stays off. In fact, now I must eat or I can't run well.
@@JosephCox-yx4ds I never did a cardio exercise ever that led to me losing one pound.
@@donaldkasper8346 work harder
@@donaldkasper8346 sucks to be you, not finding success. I could care less about you spreading your failure.
@@JosephCox-yx4ds It sucks to be using a method that does nothing and lying all day long about what does not work. What works is heavy weight lifting, which is a thing, and what I do. Now, if your faux pity is convertible to cash, give me a call.
first time viewing really liked the vid easy to understand many thanks will be watching again.
Warm ups should be for sport specific! That's all u had to say 😂
Team Moose, love ya really buddy ❤❤💪💪👍👍
pros are using peds so that is doing something different, love the rest of the video
Literally anyone can get and use PEDs. I use them and I’m not a pro. It’s not an exclusive club lol
@@BUFFALO_cougar_slayeryea but all pros are taking peds ALL.
Yeah that part was a bit cringe. They are must definitely doing something different, they are on a lab's worth of PEDs.
yeah i liked how he avoided the obvious
It’s not like you can’t either… what do you mean?
The benefit of going to the gym on the bicycle, you already got a perfect warmup for legs and you're sweating. I do do extensive warmups for benching and OHP, as I often get injured there. This usually just involves work with light plates like lu raises.
Awesome informative video
Solid advice bro!
Excellent summary.
Also that you'll get hurt if you lift with non-optimal form. A lot of personal trainers like to spread this myth to get costumers. "I have to show you exactly how to deadlift, or you'll definitely hurt yourself!"
Kudos to trolling Jeff Cavaliere in the thumbnail ;)
WHAT'S UP GUYS IT'S JEFF CAVALIERE AND TODAY, WE'RE GOING TO TALK ABOUT...
Jeff always looks like he's sick. His face looks like a starvation victim. Bro fits in with the myth about shredded people not necessarily being healthy
And to the shots fired at social media coaches *cough*Joel Seedman* for their BS, wackadoodle, snake-oil salesman nonsense.
Creatine definitely gets a bad rap. Looking physically fit equals fit doesn’t mean you’re fit. Doing lighter movements of the workout 🏋️♂️ are by far the best warm ups. Thinking elites are doing something different is common. But elites do have wisdom in the arena. Carbs and fats are totally misunderstood by most. Good points on them you made.
Thanks for sharing an excellent video 👍👍🔥🔥
New subscriber here 🥳🥳🥳
I love that throughout this video Mitch is trying not to throw up the meal he just had
Very informative Mitch
While I can see myth 1 being a myth in general, I turned a 10 year streak of basically constantly carrying some kind of an injury to now 2 years and counting being injury free by starting specific warmups. I need to activate my posterior chain and support muscles in my legs, and I have to get my shoulders moving right. Otherwise, stuff breaks. Now, the reason behind this is I work in IT, and have hobbies that involve computers. So, I sit a lot. Way too much. I have to combat that. So, I'm sort of starting my workouts from a deficit, and need to compensate.
Yh that was one of the only myths that i didn’t agree with.
Agreed. If you’re young and athletic you don’t really need to warmup much. For me, at 39, with a job that leaves me super stiff and fatigued, as well as a long history of injuries from work and athletic stuff, I basically can’t do a meaningful squat without a super thorough mobilization warm-up. The warmup and activation stuff feels important for performance and injury prevention in my case
Maybe it's because he's still newer to the sport and younger. A couple of the strongmen a little older than him that have experienced a few injuries have mentioned how important warming up is now even just being in their early 30s
All the facts you just laid out, are why I think cycling coaches could benefit from zooming out and remembering GENERAL exercise physiology. I help lots of cyclists remember to move and eat like a proper strong human first before adding in the volume of elite level cycling. Love everything you just said.
I'm impressed you deadlifted 400 lbs on your first attempt. Whenever I start weight training I can deadlift 100 kg for reps but I have to bust a gut to get much beyond that. I also have never squatted more than 70 kg for 8-10 reps or benched 60 kg, not all of us get much in the way of beginner gains :-).
Mitch on the 'nicest guy that looks like a movie villain' arc. Love it.
Good point about excercise and weight. When you exercise(and especially weight train), you are building muscle. That extra muscle has to come from somewhere. He is absolutely right that decreasing intake is how you lose weight(at least a good amount).
Anyone who says you can eat whatever you want and lose weight or get definition is lying to you, unless they are selling some unnatural drug, and then you have a different issue.
That said, increasing activity will obviously burn more calories, so you pair that with reduced intake, but remember, those muscles you want to grow need nutrients.
Excellent video
To add something to the "MYTH 5" section. At least from what I see in climbing is, the pros (and non-pro strong guys, because competition climbing is very different from outdoor climbing) seem to pay more attention to what they're doing than the casual climbers. I love hearing and making the small discoveries, that might seem like a pointless detail to some, but are very important to me, and I believe make me much better (usually technique related).
Also (again at least for me) the small lifestyle changes add up, and once you adapt them, it doesn't feel like you're doing anything different, but you are.
One thing with a lot of current pro climbers is that they also start from a VERY young age, like 3 years old. So they also have that built-in understanding of moving on a wall that most older people don't have and must work to build. Likewise, tendons are slow to build so its a lot of time to develop those insanely strong fingers, theres ways to help speed it up, but its also time in like he said with myth 8 and consistency.
Modern comp climbers are a lot like any other pro athlete, they have dedicated coaches, dieticians, rehab, etc, etc. things that allow them the time focus on those little things that the average teen in school or working adult won't be able to as easily or with as little stress.
And thats not even to mention the important interplay between technique and strength in climbing wherein its hard to determine, sometimes, which is limiting so ye
I tinker with style variations at lower weights, like 75% of my max. I sometimes pick up on a style and think that is the thing, and two months later look back and realize I dropped it.
Good advice. In a nutshell, balanced diet and workout.
Very wise words! I guess a lot of people fall for the permanent search of THE supplement or THE program that will finally get them shredded/jacked, while losing consistency at the same time
Can't wait to see the overlap between this and the No Stone Unturned series. I wouldn't be surprised if almost every topic found it's way on here in some form or another.
Yes but the bare bones of it is true for 95% of people, a professional may well adopt a few more things, ie oxygen chamber for recovery daily massage and treatment, but his is for extreme sports, for average good gym goers just hese basics done well and often can produce great results,
THANK YOU FOR THIS!!!!!
It’s hard to get sweaty in these gyms that are freezing.
good stuff. thanks
About excercise not helping you burn calories, you're saying that the appetite starts to match the calories burned, and you're right, but "starts to match" was shown from basically every studies I remember (correct me if there was some absolutely huge study recently) to only match up to like ~65% of the calories burned, resulting in excess burnt calories.
Of course diet comes #1 when losing weight, but cardio obviously can contribute largely.
I'd add a little nuance to the "don't exercise for the purpose of losing weight" point. What you've said is correct in that it isn't really feasible (except perhaps dedicated endurance athletes) to burn enough calories to make up for a diet that's significantly higher than their BMR. I would add, however, that exercise, resistance training in particular, will increase BMR via increasing/preserving muscle mass, which otherwise may decrease while in a caloric deficit.
Totally agree Mitch. Omega 3 and 6 must be eaten, body doesn’t make. These are essential fats. some fat = good. Also to max gains, carbs are needed for muscle energy and performance. Need em all if you wanna be stronger, and healthy… total calories dictate weight. Simple sauce. Weird diets suck and won’t work long term from my experience. Great video.
I think a common misconception for me at the beginning was that constant and harder training results in constant and more improvement ... only later did I realize how important rest is. And also also how more training does not necessarily result in more gains.
Im 41 ...been lifting since I was 15 Ive bever warmed up and never had an injury while lifting
I love this video 🔥
These are golden. Everything resonated with me. As I think I have the shittiest genetics being a Filipino I still did the grind for about 10years and have learned most of the stuff here. Wish Id known it sooner. Thanks brother keep spreading great info
What a great video!
That is a great description of health and fitness based off the fake news of myths that are floating out there. Thanks Mitch!!!!!
good one champ
There are many things that are subordinate to the fun/enjoyment factor. While I believe that barbell squats is one of the most beneficial exercises, I dont enjoy them. I forced myself to do them for too long which made me dread leg day. Eventually ditched it for alternative leg exercises and my quality of gym life improved drastically. The caveat is that I'm not a competitive lifter or sports athlete so its a luxury I can afford.
'foods are not evil'
*me with a tub of 1960s margarine* are you sure? (jk)
No Body Has A Gift. It’s Either Genetics (like you said) Talent/ Hard Work, Practice, Consistency…
Perfectly said.
#1 Totally agreed. Lighter load sets also give you some 'grease-the-groove' - refining technique and form.
#2 Quality of food matters more than stigma-dogma
#3 In general it holds, but is not true in all cases. For myself I can outwork my appetite - that in the context that I almost never eat any junk food, consume minimal carbs (about 100g in 4000 kcal daily exp) and a ton of protein and fiber. In summer months I do heavy physical work + the routine weight training and running - it gets difficult to maintain weight.
Somehow I observe people on real KETO and carnivore are significantly more difficult to overfeed. Good quality animal food is expensive, is not that palatable for big portions, very high on protein - I mean how many eggs, how much cheese and chicken breast and olive oil, throw in some greens can you gobble up before you feel like throwing up - it ain't that much.
The other problem with #3 is that the food you eat modifies the energy you expend - the mood, the hormones, the feeling in gut etc can make you want to move/do stuff or rather tuck in the sofa to binge watch Netflix. Not saying carbs are all evil - it can be the other way around, some people need them to feel great. A bodybuilder friend of mine says he wanted to go low carb like me to make cutting easier, but he had dreams of eating bread almost every night, not sustainable.
#4 Spot on. Creatine Monohydrate is King of supplements.
#5 Genetics, willpower and strong goals - this is what separates elites from average. Too many people make excuses on genetics - they don't even know their potential and have already given up.
#6 Carbs are unnecessary for people who do not train heavy or work hard - not vital.
Human body requires minimal glycose, that it can source from gluconeogenesis in a pinch, also even by eating all animal products you get some carbs (liver, egg etc contain some) - but additional carbs are very beneficial for high performance on heavy muscle effort.
Great examples - reportedly Usain Bolt munched several boxes of chicken nuggets a day. Devon Larratt (your countryman) said in Lex's podcast that pizza and pancakes were best foods for peak arm wrestling.
#7 Yeah, all but trans fats are needed. Omega 9 based oil is the safest form of energy to consume. No insulin manipulation, no business on inflammation pathways (omega6 and omega3), does not raise LDLc (saturated fats).
#8 Duh. It is area under the curve of time put in and the intensity.
#9 Under appreciated point. Good looks correlate but are not sure signal of health. Especially in era of juice, plastic surgery and botox.
10# Good point. Most people are not robots. They need good feeling about what they do to it be consistent.
When you say creatine is the energy source for the first 5 seconds of movement, what do you mean specifically? Like first 5 seconds I’m moving after I wake up? First 5 seconds of movement in a set? Per set ? Just curious since it’s not the first time I’ve heard you say it and just not totally sure about what exactly you mean
Of any event of maximal physical exertion. A sprint, a heavy lift, a jump, etc
I agree that people need to focus more on diet than exercise when trying to drop weight.
However, exercise without calorie restriction is superior to calorie restriction without exercise in terms of body composition.
The concept is called energy flux.
Studie was done comparing
1. Calorie restriction
2. Exercise induced calorie deficit
3. Increase exercise and increase calories to match increased energy expenditure.
The 3rd group did not lose weight as expected but they maintained/increased BMR while losing body fat and increasing muscle.
Nice to hear refreshing common sense 👌
This was so good. I was trying to talk to my daughter about the difference between having abs, and being healthy. She races mountain bikes, and I mentioned that having abs might actually hurt her performance. She just looked at me like I was stupid. Maybe if she won't listen to her parents, she'll listen to the world's strongest man.
I would also advise you to find a female athlete talking about this. She might want to listen more to the advice of someone that represents her lifestyle more and looks like her. She might not relate to the world’s strongest man as much as a the world’s strongest woman (or just a fit/active woman)!
Excellent lecture, and demonstration. Certainly Myth number 3 is a bit complicated, and controversial. Easily a thumbs up. Anyhow, thank you for clearing it up for me. As for Myth 8 I understand, and it is logical, for the most part. However, there is the case of concentration when training, besides consistency.🏋♂
6:50 love the Joel Seedman reference.
My favorite part: Carbs are delicious.
You can’t tell me I’m wrong!
My thinking is that losing weight is easy. Being healthy, strong, and fit is not as easy as losing weight. Losing weight is just about being in a calorie deficit. Does it mean I am getting stronger? More fit? Healthier? Not necessarily. It just means that I am losing weight. Losing fat, gaining muscle, and being fit is a better goal in my opinion.
I disagree with point 3.
I always eat the same breakfast and I always eat one portion in the canteen of my university for lunch.
I do now incorperate cardio every morning before breakfast. With this eating structure in place, it works for me.
Also hitting your protein goals becomes so much easier. I tried to lose weight with less cardio and I often had the problem that my calorie goal was reached, but my protein goal not.
That’s … calories out, yes. Like he said.
@@BUFFALO_cougar_slayer No he didn't only say this. He claimed exercises wouldn't help with losing weight.
@@bennytolkienfreund7182 The point is to counter the preconceived notion that exercise is THE way to lose weight. Which it is not. It takes less effort to simply eat less if you want to lose weight than it is to start exercising.
The point was also to make clear that many people who do start exercising will naturally start eating more due to expanding more energy and building more muscle, thus countering the plan of working out to lose weight.
It's more about bursting people's bubbles and waking them up to the actual efficacy working out will have on losing weight vs the alternative; simply adjusting your eating habit to contain less calories.
And yeah, if you're only slightly above your calories with your current eating habit and would like to keep eating the way you do, obviously taking up some kind of exercising isn't a bad thing and will help you. But look at it this way: 30 minutes of running loses you about 300 calories at 10 min/mile pace. That's about a slice of pizza you lost in calories and it's something you need to do every day for the rest of your life in order to maintain that caloric deficit. But how many people with the plan of 'starting to exercise to lose weight' will have that kind of conviction? It's better to tell people that exercising is not THE way to lose weight than it is to tell them otherwise.
@@QPoily I think he's trying to say they is no point thinking that ''exercise makes you lose weight'' if you are going to do a really hard bike cardio session and then go straight to the gym cafe afterwards and eat a big piece of cake whose calories will replace the ones you lost. He just means doing exercise doesn't magically make you lose weight.
@@QPoily it is THE way to increase calories out. for being struggling to keep calories IN to a sufficiently low level (due to low metabolism and sedentary lifestyle) increasing calories OUT just makes it plain easier to lose weight without feeling like you have to starve yourself with tiny meals or forcing a ton of green leaf veggies down to curb hunger.
it also gives you the opportunity to supplement with a lot of protein which can curb hunger a tiny bit as well.
obviously different things works for different people, but I feel like if you want to lose weight AND be healthy, exercise combined with an unstrict diet (just dont overeat and snack all day..) is the only longterm way
Great video especially the last myth
Creatine is overrated. You are spot on.
Good video!
Hey Mitch, quick question. Does creatine impact negatively your kidneys especially if you take that everyday? I've seen that in my blood work and the doctor recommended not everyday.
Also, carbs also impact your sugar levels. In fact anything you put in your mouth, would trigger insuline and your levels will go up. ANy suggestion to keep this on point.
Not sure if you said it but health and fitness are two different worlds, where being fit or accomplishing your fitness goals, don't necessarilly mean you are healthy. In order to be healthy, have to reduce portions and being careful with what I eat. However I think intense workouts requires reasonable big amounts of food, so that makes me think that most athletes might be experiencing high blood sugar levels, am I correct?. How do you keep your blood work on point, sugar, kidneys (e.g. ALT, creatinine) on point?
ANy thought?
Fitness is a lifestyle, not something to do now and then. I started working out in my teens and when I wasn’t playing sports I was in the gym. 80 now and still working out.