Hope you got some value from this :) If you want to follow what I'm learning and reading each week, check out my weekly newsletter LifeNotes here: go.aliabdaal.com/lifenotes/yt
This video was actually really informative! Definitely beneficial for those who have some brain fog about how to best improve their overall health. Also, really looking forward to the video about the right protein consumptions. When is this coming out!?
Ali, regarding the walking tip, please consider looking into barefoot shoes! There's a ton of studies that how much better they are for you, unlike regular shoes, that are not made for human feet at all. Seeing as how science based you are, this one should be an absolutely no-brainer for you :)
@aliabdaal fantastic video, but you calculated your protein requirements wrong. It's 0.8 - 1g per pound of *ideal lean mass*. Ideal lean mass doesn't include body fat, so this will be substantially less than the 140-160g you calculated at your total body weight. More like 119 - 136g assuming you are 15% body fat.
Would love for you to discuss Long C*vid because this is MASSIVELY impacting health & disability rates. Long C*vid is a complex chronic illness that follows a C*vid infection and shares many similarities with (or can lead to) known complex chronic conditions like myalgic encephalomyelitis (ME/CFS). 90% of people living with Long C*vid initially experienced only mild symptoms after infection. [The Journal of the American Medical Association] 50% of people with Long C*vid meet diagnostic criteria for ME/CFS. ME/CFS is a severe, disabling, and life-altering disease: 75% of ME/CFS patients are too ill to work, and 25% of patients are unable to leave their homes or, in some cases, their beds. Some physicians caring for ME/CFS patients say it’s one of the most disabling illnesses they've ever seen. [Yale Medicine] There are no FDA-approved cures or treatments for L*ng Covid and ME/CFS. Only 7% of L*ng Covid sufferers recover after 2 years. [The Lancet medical journal] The conservative estimate for people with Long C*vid around the word is around 400 million individuals, which is estimated to have an annual economic impact of approximately $1 trillion-equivalent to about 1% of the global economy. [Nature medicine journal] According to Census data, 18 million U.S. adults have Long C*vid as of April 1, 2024. [CDC] 40% chance of developing Long C*vid by our third infection. [Statistics Canada] Up to 4 million people can no longer work because of Long C*vid as of June 2022. [Brookings Institution] Long C*vid is expected to cost the U.S. economy $152 billion in 2024 alone. [The Economist] The cost of Long C*vid was previously estimated to be $3.7 trillion over the first 5 years of the pandemic assuming 10% develop Long C*vid after a C*vid infection (now anticipated to be closer to 20%). Annual costs of Long C*vid easily exceed $5 trillion dollars per year and will cost $50 trillion dollars over the next 10 years. [Harvard University]
I’m a fitness person and in my view this is what you want to have happen. You want to go from someone who is trying to lose weight or get in shape, and become a health and fitness person. It’s an identity level change that happens. It’s just who you are now. All good results will follow. Exercise programs, apps, weight training, fat loss, etc…, those are all just technical details. It’s when you become someone who is a fitness person where the magic is. It’s a switch that flips in you. Exercise and eating right is something you do because it’s who you are. It would be strange to eat unhealthy or not doing anything active.
Love this. I think it also goes for observers watching other people on their fitness journey too. It doesn’t matter what someone looks like yet, if they have embodied this identity and are doing all the good stuff that comes with it, they deserve recognition, encouragement and support from the people around them.
@@jakerogers7636 it comes from diving in, being motivated, sticking to the process and over time your mindsets will start to shift. So, it’s sticking to the process and giving it time. It’s ok to not be perfect. I still binge on chips every once in a while. But, the more motivated I am to finish a 30-60 cut, for example, the easier it is to say no to the chips. Just get started, put in some effort, give it time and see what happens.
6 ways✅ 1.Body dashboard -measure weight regularly, measure body fat percentage, muscle mass,etc 2.Movement practice: Walking, cardio 3.Strength practice 4.Sleep practice: same schedule,321 method -no food, liquid, screen before 3,2,1 hr before sleep .(LOL) 5.Nutrition practice -avoid processed foods, 1gr protein per kg of lean mass 6. Mindset practice: habits, motivation,etc! Congratulations!! you are in the top 1%
The mindset shift has been critical for me. Instead of focusing on all the things I’m “supposed” to do, when I shifted to telling myself, “BECAUSE I’m an athlete, I do these things” (e.g., running, strength training, eating well) everything became part of my normal routines more naturally. Our perceived identities shape our behaviors, which lead to outcomes.
Love the last point by Dan - "We don't have control on outcomes but we have control on our actions". Making fitness a part of my identity is what actually flipped the switch in me. I look forward to my workouts and food as they are key to my identity and I don't deviate from it. Thank you for the video!
Consistency is so key! One of the best lessons I’ve learned, it’s not about how much you can lift but just about being consistent. After 2.5 years of consistency I’ve 100% made that switch to it being a part of my identity and I truly look forward to going to the gym, biking, etc. Your confidence levels also go up because you look good and feel good 💪 Health has even become one of my core values and made it one of my companies core values too
I have the privilege to work from home. I wake up at 6:30am and start my weight training for an hr until 8am. And then shower and get ready for work at 9am. And then I would do a 60min cardio at 7:30pm. I only eat one big meal a day at lunch and fast the rest of the time. Eating 1 meal a day really frees up my extra 60min at night for zone 2 cardio. I've been doing this for 1 month and it really makes me feel so much better than before.
Very helpful video, I'm proud to say that I'm one of those 1% of people. It's definitely doable, the mood lift generated by morning workouts is addictive, the young look is flattering, dense nutrient foods improve your relationship with other foods. Health is wealth 😊
Focus on building the systems rather than on the outcomes. Systems and identity adaptation are 2 of the key tools in Atomic Habits. For me, I'm not thinking about how much I love going to the gym, walking, etc, but I really, really like how I feel as a healthier, more active person. Walking outdoors, in nature, taking in the sun has made me happier. The natural level of my mood has risen since I adopted walking outdoors into my daily living, as a lifestyle choice. I don't think of walking as exercise, but it is just how I get around the small town I live in.
Been working out everyday for 7 years, just set the time and place(this set clarity to take action, no clarity=no action), do this long enough it will become habit that require less/no will power and it will become part of who you are.
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Hey Everyone 🤠 Find the parts that interest you: 0:00 - Introduction to getting in shape 1:01 - Importance of a body dashboard 2:05 - Benefits of a DEXA scan 3:45 - Tracking blood work for health 4:50 - Importance of play for productivity 6:29 - Benefits of walking for fitness 8:11 - Understanding VO2 Max and fitness levels 9:48 - Getting into Zone 2 cardio range 12:12 - Prioritizing sleep for health 13:40 - Focus on whole food nutrition 15:17 - 80/20 diet approach explained 18:05 - Mindset practices for fitness success Recap by Bumpups ✏️
I'm 72. Variety is the key. Walk, Jog, Run, Fartlek, Race, Cycle, Lift Weights, Aqua-jog, Push Cars or a Sled, Jump Rope, Body Weight Exercises, Plyometrics. I've found that every other day I do something serious and on the in-between days I do something easy like a long walk (six miles) beside a stream, saying "Morning" to everyone I meet, Works for Me. Have a great day. Oh yeah, BE THANKFUL.
Your videos and your ideas on how to study are completely unique. Please double down on what you are doing I would really love longer videos with more examples and connections
When it comes to the gym, one thing that I’ve learned about myself and that has made me fall in love with the whole process is that when I have my gym days, which are first thing in the morning, I seem to conquer life easier. I’m less frustrated, I’m less short tempered and I have a commerce Approach to the difficult challenges. I face in life and in my business. Analyzing and experiencing this firsthand has really made me fall in love with the gym because it lets me get all my gunk energy out so I can show up as a better human being.
I kind of enjoy how his standpoint is which of someone “normal”. Even though he deals with experts all the time and conveys the information, he displays the same struggles as anybody would toward the subject and his enthusiasm is really enticing. I will try to implement the 2 level cardio thing in my routine, I just realized I’m very far off the ideal goal. Otherwise I’m kinda set.
I am in the process of designing my routine to a point that I don’t need to stress about what I should do. So I am currently focusing on habit stacking and just doing each part of the routine with minimal effort, like go there and dress the part. 2 min. Goal. I end up doing my full set so far and haven’t stressed about the midday goals. It’s like I still do them just like on my time.
PROGRESS. The only way of being inspired to go to the gym. U start working out. After a couple of bicep days, you see a very small (relative to the average guy going to the gym for 2-3 or more years) pump. This gives immense joy and you begin hitting bicep with more enthusiasm. Similarly, if you're into sprinting or running, a small increase in your distance in the same/lesser time gives a kick of motivation. And, take my word, this joy is very addictive. I'm no where close to being a fit person (mainly because i spend 1.5-2h a day in te gym for 5-6 days a week but eat like shit) but I'm way stronger than i previously was. Only motivation is the micro-gains you have to keep an eye on. However, the opposite also hold true. I see a drop in any of those ad I feel really bad. I either feel demotivated or push too hard for the next few days. Tr to be less emotional about the negative
Hi Ali, the new set looks really amazing and the "Homekong" sign is such a nice touch :). Thank you for all the value you have provided me so far, and have fun with playing WoW again
My fitness has improved a lot since I got a garmin watch. It helps a lot with motivation, when you're not doing enough it will tell you that your training status is "unprodictive" or "detraining" so basically your watch is telling you to stop being lazy and go and update those numbers :D. Every morning it gives you a morning report with sleep score and more often than not it does correlate with how you feel after waking up. I'm still struggling to go to bed on time, but it has definitely helped me avoid staying up late. Also setting some goals, like choosing to participate in a run, wether it's 5K, 10k or a (half) marathon, can help with motivation. Without doing this i didn't feel motivated to go for runs, but now i actually enjoy the runs. I've been implementing the Zone 2 training and sometimes intervals for a while now and I definitely feel like i'm improving since then.
I started my fitness journey this year being motivated by several things, one of which was striving to be as fit as my fighter class D&D character. Strangely very effective motivation to exercise 4 times a week!
Ali so awesome to see you on this journey. I would recommend to dive more into mindset for how to become that person you want to be. The advice you give on who should start a TH-cam channel(wanting to make money or do you enjoy X) it’s the same for getting into the top 1% of fitness. The question isn’t a matter of data it’s more of do you truly want it & WHY?
A dexa scan changed my life by helping find a large pituitary tumour. Since starting treatment I have gained 20 lbs of muscle and lost an equal amount of fat. For the first time in my life my body responds well to exercise by having a testosterone level of a normal male.
Buying a mini trampoline was the best thing that happened to me. I can't wait to jump on it whenever o have the chance. Good for your lymphatic system and for your step counts.
Looking forward to the protein video! I'm sure it's challenging to separate the wheat from the chaff regarding this contentious question, but I really hope you ship that video!
It is so dystopian that we have gotten to a point where we are walking on treadmills in front of screens (I’m saying this including myself, as I am currently on a treadmill texting on my screen).
Great vid! For me, two things really helped getting back to shape. I lost 13Kg this year and put a good amount of muscle. The first reason is I found a main goal, looking good for my wedding pictures. The second reason I managed to stay consistent is I found exercises I like, such as calisthenics, boxing and volleyball. One additional tip, the under the desk treadmill or just getting as many steps as possible! If you find a reason to start with and find something you like, you can really make that you part of who you are after a few months. Good luck!
I love this video. One of my favorites you've done. Definitely interested to hear more about the protein and kidneys. My 'ideal' weight is 200lbs (I'm 6'2") but 200g of protein a day would be really hard on my kidneys. I've had kidney issues before so I have to watch out for that.
Indeed, it's mostly bodybuilder madness(juice and proteins). The 0.8/kg is enough, is more common and even there it starts from average needs of 0.4g/kg
I also fairly recently started my own fitness journey. And what I do with the workouts is gamify them. I try to beat my best every single time. That's how I trick myself into enjoying it. Otherwise I would've been done day 2.
Sleep and grocery shopping for fresh vegetables, fruits and protein and then cooking n eating it daily is the HARDEST to accomplish.. Running and Exercising like a freak is so easy n fun
Tip for enjoying exercise: Get sick for a bit. Then realize that after 30, things you were able to do all your life you cant anymore. Note the tightness pains inflexibilities and instabilities that werent there before and when you spend a few months at the gym and regain lost mobility youre never going to hate the gym again. 😂
Ali, I am not fit. But I know how to enjoy fitness more. At least the working out part. We focus too much on "excellence" -- and we put max effort in our exercise. Now, max effort is also max pain, and our body remembers this as a "big" item. And next time we tell our body to prepare for a workout, the body rememebrs the "trauma" from the big item, and tries to reason its way out of it. Remembering the pain. Instead, if we ended the workout when we still wanted to do more, the body will remember the workout as an enjoyable experience and would remind you to do it tomorrow. Even demand it. Since it doesn't remember the trauma of the workout, but the joy. So basically, just stop the workout before really pushing yourself.
I would so much love in the upcoming fat loss video that you talk about binge eating, because it is something I struggle with! I think far more people have a problem with eating too much than exercising too little. They (we) don't lose weight because we eat too much.
That really is a great tip. You can apply this in many areas in your life. My brother and I have started our TH-cam channel where we talk about self-improvement, mindset, fitness, etc. We want to share our journey and inspire some people. But also get to know new people who are also into these topics🙌
loved the video! but isn't the graph at minute 1:50 wrong? since the control group and the intervention group don't start at the same weight, you can't just calculate the relative weight difference by looking at the distance between the two on the y (weight) axis. you'd have to subtract the initial weight difference, or am I wrong :/?
My advice to anyone who wants to be really healthy other than everything that was addressed in this video is that find a sport or other athletic activity like dancing or something and just do it. Have fun while you’re doing the thing that you like. The health will follow soon afterwards. Cause think about it, once you get really into that thing, you’d want to eventually get better at it, right? That’s when you’ll start doing things like: * Run, skip, swim or whatever to increase stamina to do the thing for longer. * Improve strength by going to the gym a bit or working out at home. * Improve flexibility to increase the quality of the thing you do by stretching at home * Eating healthy so you don’t lose your hard earned progress. Etc . . . . Even the most unathletic, inactive people I know fall for this little trick. Cause at the end of the day they are not trying to stay healthy. They are just doing something they really like or trying to get better at their new found hobby 😄
Hi Ali, great video. Thx. I'm working out since about 2 years from home. I watch my favorite youtube channels during the exercise. I'm motivated to get started because of that. Try it out.
In the beginning I get back to sport because I was very sic. Now I can't have a day without cardio and/or calisthenics training, because when I do it I feel a lot of satisfaction and pleasure !
there are some nuances that need to be considered with this topic that i feel were not discussed, and they should be because these nuances are barriers to peoples health and fitness; for example, how do you suggest someone to get in 20k steps a day when they work a 42 hour week requiring them to sit most of the time, to drive home, take care of themselves and their family, there isnt a lot of time left to physically get 20k steps exercise in, nevermind going to a gym every day or even working out at home. Also, not everyone can work from home and take lovely walks in a beautiful park while on a meeting. We need to be more realistic about this entire topic. I'd like to see more people discuss this demographic and how we can help the huge amount of people in this situation gain back their health and wellbeing. by the way, i am not part of this demographic, but i see it with my patients all the time.
I asked my husband (who LOVES working out) and his immediate response was “Do it for the post workout mirror viewing! Especially if your significant other is around, there are a lot of ooohs and aaaaahs” 😂 On a more serious note, he says there’s something incredibly satisfying about surprising yourself with your strength when you do something you didn’t think you could, like carry ALL the groceries in at once 💪
IMO, to go from “I have to work out” to “I can’t wait to work out,” it’s essential to first be positive & open-minded about your routine and then after trying a workout/exercise, machine, etc., for 2-3 months. If you still don’t enjoy it, change it to something you might enjoy. It doesn’t mean you’ll always like/dislike a particular exercise, but the CURRENT you needs to keep finding new ways to enjoy what you’re doing.
Where did you in the UK to get a full DEXA scan? Many of the online providers talk about bone density but not all of the other measurements you spoke of. Any help on this would be great!
Hi, I feel now quite lucky that froma very young age I had always at least one competitive sport in my life. Now it transitioned more towards fitness level maintenance. But I have two things that keep me looking forward to those workouts. First, having space for learning and experimenting with new movements, finding the ways you enjoy the most and second, don't overpushing myself to the max level at the days when I really don't feel like it because I have higher probability to lose motivation in the longterm.
I work long hours at a desk and can’t leave, I checked my average steps per day and it was under 2,000 😭😭 definitely gonna try to make up for it on my days off
Please figure out that last part, and write a book about it, "Feel Good Fitness ", that would sell!!! 😄 My on going struggle is becoming the type of person that likes to exercise.
Great video as always, thanks! I like the idea of the 6 different areas to focus on, and I like that you state moderate ways to achieve a decent level in each and not only the extreme ones. I got a few minor objections though. First, why focus on your level in context to the average of the whole population? And especially, why would you want to be in the 1% of anything just for the sake of it? First, that sounds like a rather shallow end in itself to me, and second, it seems to me that that level of fitness will require certain trade-offs with other life goals . Then, why state thee protein dose in g/lbs? That's a weird unit to me. I'd prefer 1.8-2.2 g protein/kg body weight or the equivalent in pounds. No trashing the video, like I said, overall, I like it :)
Top tip for becoming someone who's identity is based around being fit (from someone whose friends make comments when I don't cycle somewhere!) is to find a sport you actually like to do! It could be climbing, roller derby, basketball, surfing, anything which you actually want to do. Don't obsess about "the gym". Then once you get fit and actually enjoy sport, you will realise how weak you are and you'll want to go and pick up heavy things! Start with enjoyment. Then pick up heavy things when enjoying sport is your identity. 😊
Being a father of two kids and my wife and I both working full time, nutrition is by far the hardest thing to get right. Although I don’t smoke, drink, eat sweets or drink soda, I tend to loose and gain weight quite often, but counting calories with two little kids at home is impossible… my sleep is alright, my mindset is good, my strength training is really great, but cardio is lacking as my knees are completely screwed (constant swelling) so this makes cardio impossible.
Hey Ali, One correction in your video: Ideal protein intake is 0.8 to 1 gram *per Kg* of weight, and not per pound. This make a lot of difference. A person with 74 kg should aim to eat just 60g of protein and not 140g.
Agreed with everything In diet make sure you get enough fiber too. Atleast include 1 seed eg chia seeds 1 nut eg almonds 1 legume eg sprouts 1 fruit eg banana 1 vegetable eg cucumber
You get in better shape by starting NOW, whatever it is. Stop taking the elevator, use stairs. Go for a walk to get lunch. Stop drinking. Stop eating crap. Health is wealth. The better you feel, the more energy you have for starting some runs, go to the gym etc
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
Continuously telling your brain that I love doing exercise might be a good option . it will help you to change your mindset and be comfortable with exercise .❤
Hi can anyone recommend me a skin care routine for Dry, Sensitive, Acne-prone skin. I'm quite confuse don't know what to use properly. 😢 I also have lot of pores I'm 18
Hope you got some value from this :) If you want to follow what I'm learning and reading each week, check out my weekly newsletter LifeNotes here: go.aliabdaal.com/lifenotes/yt
Hi im my
This is actually very informative🙌
This video was actually really informative! Definitely beneficial for those who have some brain fog about how to best improve their overall health.
Also, really looking forward to the video about the right protein consumptions. When is this coming out!?
Ali, regarding the walking tip, please consider looking into barefoot shoes! There's a ton of studies that how much better they are for you, unlike regular shoes, that are not made for human feet at all. Seeing as how science based you are, this one should be an absolutely no-brainer for you :)
@aliabdaal fantastic video, but you calculated your protein requirements wrong. It's 0.8 - 1g per pound of *ideal lean mass*. Ideal lean mass doesn't include body fat, so this will be substantially less than the 140-160g you calculated at your total body weight. More like 119 - 136g assuming you are 15% body fat.
Thanks for having me on Ali. It was a pleasure to help your people.
Appreciated bro
@@Z2Hyt0 🤣bro?
seriously ?
where can I find the interview? I looked at the alternative channel and couldn't find it.
Would love for you to discuss Long C*vid because this is MASSIVELY impacting health & disability rates.
Long C*vid is a complex chronic illness that follows a C*vid infection and shares many similarities with (or can lead to) known complex chronic conditions like myalgic encephalomyelitis (ME/CFS).
90% of people living with Long C*vid initially experienced only mild symptoms after infection. [The Journal of the American Medical Association]
50% of people with Long C*vid meet diagnostic criteria for ME/CFS.
ME/CFS is a severe, disabling, and life-altering disease: 75% of ME/CFS patients are too ill to work, and 25% of patients are unable to leave their homes or, in some cases, their beds.
Some physicians caring for ME/CFS patients say it’s one of the most disabling illnesses they've ever seen. [Yale Medicine]
There are no FDA-approved cures or treatments for L*ng Covid and ME/CFS.
Only 7% of L*ng Covid sufferers recover after 2 years. [The Lancet medical journal]
The conservative estimate for people with Long C*vid around the word is around 400 million individuals, which is estimated to have an annual economic impact of approximately $1 trillion-equivalent to about 1% of the global economy. [Nature medicine journal]
According to Census data, 18 million U.S. adults have Long C*vid as of April 1, 2024. [CDC]
40% chance of developing Long C*vid by our third infection. [Statistics Canada]
Up to 4 million people can no longer work because of Long C*vid as of June 2022. [Brookings Institution]
Long C*vid is expected to cost the U.S. economy $152 billion in 2024 alone. [The Economist]
The cost of Long C*vid was previously estimated to be $3.7 trillion over the first 5 years of the pandemic assuming 10% develop Long C*vid after a C*vid infection (now anticipated to be closer to 20%).
Annual costs of Long C*vid easily exceed $5 trillion dollars per year and will cost $50 trillion dollars over the next 10 years. [Harvard University]
@@gianfrancolaurino2736deep dive. It’s his podcast channel
I’m a fitness person and in my view this is what you want to have happen.
You want to go from someone who is trying to lose weight or get in shape, and become a health and fitness person. It’s an identity level change that happens. It’s just who you are now. All good results will follow.
Exercise programs, apps, weight training, fat loss, etc…, those are all just technical details. It’s when you become someone who is a fitness person where the magic is. It’s a switch that flips in you.
Exercise and eating right is something you do because it’s who you are. It would be strange to eat unhealthy or not doing anything active.
Love this. I think it also goes for observers watching other people on their fitness journey too. It doesn’t matter what someone looks like yet, if they have embodied this identity and are doing all the good stuff that comes with it, they deserve recognition, encouragement and support from the people around them.
atomic habits
So how does one achieve this switch in your opinion
@@jakerogers7636 it comes from diving in, being motivated, sticking to the process and over time your mindsets will start to shift. So, it’s sticking to the process and giving it time.
It’s ok to not be perfect. I still binge on chips every once in a while. But, the more motivated I am to finish a 30-60 cut, for example, the easier it is to say no to the chips.
Just get started, put in some effort, give it time and see what happens.
@@jakerogers7636 imo it starts with you believing you are worth it. You’re worth being in the best shape of your life.
6 ways✅
1.Body dashboard -measure weight regularly, measure body fat percentage, muscle mass,etc
2.Movement practice: Walking, cardio
3.Strength practice
4.Sleep practice: same schedule,321 method -no food, liquid, screen before 3,2,1 hr before sleep
.(LOL)
5.Nutrition practice -avoid processed foods, 1gr protein per kg of lean mass
6. Mindset practice: habits, motivation,etc!
Congratulations!! you are in the top 1%
👍
The mindset shift has been critical for me. Instead of focusing on all the things I’m “supposed” to do, when I shifted to telling myself, “BECAUSE I’m an athlete, I do these things” (e.g., running, strength training, eating well) everything became part of my normal routines more naturally. Our perceived identities shape our behaviors, which lead to outcomes.
Love the last point by Dan - "We don't have control on outcomes but we have control on our actions". Making fitness a part of my identity is what actually flipped the switch in me. I look forward to my workouts and food as they are key to my identity and I don't deviate from it. Thank you for the video!
Shrimad Bhagawad Gita.... Saransh 🙏
Consistency is so key! One of the best lessons I’ve learned, it’s not about how much you can lift but just about being consistent. After 2.5 years of consistency I’ve 100% made that switch to it being a part of my identity and I truly look forward to going to the gym, biking, etc. Your confidence levels also go up because you look good and feel good 💪 Health has even become one of my core values and made it one of my companies core values too
I have the privilege to work from home. I wake up at 6:30am and start my weight training for an hr until 8am. And then shower and get ready for work at 9am. And then I would do a 60min cardio at 7:30pm. I only eat one big meal a day at lunch and fast the rest of the time. Eating 1 meal a day really frees up my extra 60min at night for zone 2 cardio. I've been doing this for 1 month and it really makes me feel so much better than before.
Very helpful video, I'm proud to say that I'm one of those 1% of people. It's definitely doable, the mood lift generated by morning workouts is addictive, the young look is flattering, dense nutrient foods improve your relationship with other foods. Health is wealth 😊
Focus on building the systems rather than on the outcomes.
Systems and identity adaptation are 2 of the key tools in Atomic Habits.
For me, I'm not thinking about how much I love going to the gym, walking, etc, but I really, really like how I feel as a healthier, more active person. Walking outdoors, in nature, taking in the sun has made me happier. The natural level of my mood has risen since I adopted walking outdoors into my daily living, as a lifestyle choice. I don't think of walking as exercise, but it is just how I get around the small town I live in.
Ah a recent Atomic Habits reader/ re-reader like me!
identity
Been working out everyday for 7 years, just set the time and place(this set clarity to take action, no clarity=no action), do this long enough it will become habit that require less/no will power and it will become part of who you are.
Winter arc has started, there are 3 months left in the year imagine if you do your best how you'd be by the new year's
That’s very good motivation
That's what I used to tell my friends every year
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
And what are the advantages of it??
What is it about?
Hey Everyone 🤠
Find the parts that interest you:
0:00 - Introduction to getting in shape
1:01 - Importance of a body dashboard
2:05 - Benefits of a DEXA scan
3:45 - Tracking blood work for health
4:50 - Importance of play for productivity
6:29 - Benefits of walking for fitness
8:11 - Understanding VO2 Max and fitness levels
9:48 - Getting into Zone 2 cardio range
12:12 - Prioritizing sleep for health
13:40 - Focus on whole food nutrition
15:17 - 80/20 diet approach explained
18:05 - Mindset practices for fitness success
Recap by Bumpups ✏️
Yeah true it's become a habit you cant skip a single day ...if i do i feel like something im missing so i took time to maintain it or go for walk
True
I'm 72. Variety is the key. Walk, Jog, Run, Fartlek, Race, Cycle, Lift Weights, Aqua-jog, Push Cars or a Sled, Jump Rope, Body Weight Exercises, Plyometrics. I've found that every other day I do something serious and on the in-between days I do something easy like a long walk (six miles) beside a stream, saying "Morning" to everyone I meet, Works for Me. Have a great day. Oh yeah, BE THANKFUL.
Your videos and your ideas on how to study are completely unique. Please double down on what you are doing
I would really love longer videos with more examples and connections
I found this very helpful. I'm in the bottom 20%! The level 1 actions have inspired me to get started as they are simple to do.
When it comes to the gym, one thing that I’ve learned about myself and that has made me fall in love with the whole process is that when I have my gym days, which are first thing in the morning, I seem to conquer life easier. I’m less frustrated, I’m less short tempered and I have a commerce Approach to the difficult challenges. I face in life and in my business. Analyzing and experiencing this firsthand has really made me fall in love with the gym because it lets me get all my gunk energy out so I can show up as a better human being.
I kind of enjoy how his standpoint is which of someone “normal”. Even though he deals with experts all the time and conveys the information, he displays the same struggles as anybody would toward the subject and his enthusiasm is really enticing. I will try to implement the 2 level cardio thing in my routine, I just realized I’m very far off the ideal goal. Otherwise I’m kinda set.
I am in the process of designing my routine to a point that I don’t need to stress about what I should do. So I am currently focusing on habit stacking and just doing each part of the routine with minimal effort, like go there and dress the part. 2 min. Goal.
I end up doing my full set so far and haven’t stressed about the midday goals. It’s like I still do them just like on my time.
This was sooo helpful! Was glad to know I’m already doing some of these! ❤
PROGRESS. The only way of being inspired to go to the gym. U start working out. After a couple of bicep days, you see a very small (relative to the average guy going to the gym for 2-3 or more years) pump. This gives immense joy and you begin hitting bicep with more enthusiasm. Similarly, if you're into sprinting or running, a small increase in your distance in the same/lesser time gives a kick of motivation. And, take my word, this joy is very addictive. I'm no where close to being a fit person (mainly because i spend 1.5-2h a day in te gym for 5-6 days a week but eat like shit) but I'm way stronger than i previously was. Only motivation is the micro-gains you have to keep an eye on. However, the opposite also hold true. I see a drop in any of those ad I feel really bad. I either feel demotivated or push too hard for the next few days. Tr to be less emotional about the negative
Thank you for sharing all these knowledge with us .
I personally learnt a lot from you
Hi Ali, the new set looks really amazing and the "Homekong" sign is such a nice touch :). Thank you for all the value you have provided me so far, and have fun with playing WoW again
My fitness has improved a lot since I got a garmin watch.
It helps a lot with motivation, when you're not doing enough it will tell you that your training status is "unprodictive" or "detraining" so basically your watch is telling you to stop being lazy and go and update those numbers :D. Every morning it gives you a morning report with sleep score and more often than not it does correlate with how you feel after waking up. I'm still struggling to go to bed on time, but it has definitely helped me avoid staying up late.
Also setting some goals, like choosing to participate in a run, wether it's 5K, 10k or a (half) marathon, can help with motivation. Without doing this i didn't feel motivated to go for runs, but now i actually enjoy the runs.
I've been implementing the Zone 2 training and sometimes intervals for a while now and I definitely feel like i'm improving since then.
Yes, spot on!
I started my fitness journey this year being motivated by several things, one of which was striving to be as fit as my fighter class D&D character. Strangely very effective motivation to exercise 4 times a week!
Ali so awesome to see you on this journey. I would recommend to dive more into mindset for how to become that person you want to be. The advice you give on who should start a TH-cam channel(wanting to make money or do you enjoy X) it’s the same for getting into the top 1% of fitness. The question isn’t a matter of data it’s more of do you truly want it & WHY?
A dexa scan changed my life by helping find a large pituitary tumour. Since starting treatment I have gained 20 lbs of muscle and lost an equal amount of fat. For the first time in my life my body responds well to exercise by having a testosterone level of a normal male.
Great video Ali! Nice to see more fitness content on here :)
Buying a mini trampoline was the best thing that happened to me. I can't wait to jump on it whenever o have the chance. Good for your lymphatic system and for your step counts.
Looking forward to the protein video! I'm sure it's challenging to separate the wheat from the chaff regarding this contentious question, but I really hope you ship that video!
I bought your "Feel-Good Productivity" book. Excited to read it!
Okay that wink was iconic 0:49
I'm only halfway through the video but something important to mention is: it's very different between men and women
And very different again for women over 40. eg zone 2 exercise is not useful anyore
Great note: Age and sex varies differently
@@Lizmcbwhy wouldn't it be useful?
It's unlikely you are getting in a better shape than 99% of us (outcome) and that's the same for men and woman.
how does apple health work out your vo2 max? and are samsung watches accurate at calculating it?
Wow, absolutely loved this video Ali. Learned some great stuff!!
This was my third time watching this video and I wrote it all down this time. Really interesting and useful!
It is so dystopian that we have gotten to a point where we are walking on treadmills in front of screens (I’m saying this including myself, as I am currently on a treadmill texting on my screen).
Still better than sitting in front of screens.
we're homo sapiens sapiens, not homo pedes pedes. our competitive advantage is our brains, no wonder we're headed in this direction.
I want to get more fit than 99% of people. It's good to feel better than everyone else and demonstrate your greatness.
Great vid! For me, two things really helped getting back to shape. I lost 13Kg this year and put a good amount of muscle. The first reason is I found a main goal, looking good for my wedding pictures. The second reason I managed to stay consistent is I found exercises I like, such as calisthenics, boxing and volleyball. One additional tip, the under the desk treadmill or just getting as many steps as possible!
If you find a reason to start with and find something you like, you can really make that you part of who you are after a few months. Good luck!
I love this video. One of my favorites you've done. Definitely interested to hear more about the protein and kidneys. My 'ideal' weight is 200lbs (I'm 6'2") but 200g of protein a day would be really hard on my kidneys. I've had kidney issues before so I have to watch out for that.
Indeed, it's mostly bodybuilder madness(juice and proteins). The 0.8/kg is enough, is more common and even there it starts from average needs of 0.4g/kg
I also fairly recently started my own fitness journey. And what I do with the workouts is gamify them. I try to beat my best every single time. That's how I trick myself into enjoying it. Otherwise I would've been done day 2.
Saving this for after my injury recovery!
I am a bit confused by protein intake formual, for 15:48, is it baseed on ideal weight (total body weight), or ideal lean mass?
Sleep and grocery shopping for fresh vegetables, fruits and protein and then cooking n eating it daily is the HARDEST to accomplish.. Running and Exercising like a freak is so easy n fun
It's all about discipline; just need to cut a few things to eat or drink like avoid cola drinks and sugar. You will feel happy and healthy
Tip for enjoying exercise: Get sick for a bit. Then realize that after 30, things you were able to do all your life you cant anymore. Note the tightness pains inflexibilities and instabilities that werent there before and when you spend a few months at the gym and regain lost mobility youre never going to hate the gym again. 😂
Thank you, Ali, for the valuable lessons❤❤❤..Happy to see you again...❤❤❤
Ali, I am not fit. But I know how to enjoy fitness more. At least the working out part.
We focus too much on "excellence" -- and we put max effort in our exercise. Now, max effort is also max pain, and our body remembers this as a "big" item. And next time we tell our body to prepare for a workout, the body rememebrs the "trauma" from the big item, and tries to reason its way out of it. Remembering the pain.
Instead, if we ended the workout when we still wanted to do more, the body will remember the workout as an enjoyable experience and would remind you to do it tomorrow. Even demand it. Since it doesn't remember the trauma of the workout, but the joy.
So basically, just stop the workout before really pushing yourself.
Thats a good one. Another way is to make the gym(or near it) the meet up place with friends.
Where in London do you get a dexascan for £100? The ones I’ve seen are way more expensive than that.
This would be so useful as a notion dashboard! Great information though! Thank you
I would so much love in the upcoming fat loss video that you talk about binge eating, because it is something I struggle with! I think far more people have a problem with eating too much than exercising too little. They (we) don't lose weight because we eat too much.
Find a fitness community and make friends who love that too! The best tip that changed my whole mindset!
That really is a great tip. You can apply this in many areas in your life.
My brother and I have started our TH-cam channel where we talk about self-improvement, mindset, fitness, etc.
We want to share our journey and inspire some people. But also get to know new people who are also into these topics🙌
When a medical doctor meets a fitness trainer, it becomes a good qulality video with core and comprehensive information. 👍👍
Great video, I'll use some of the tips in my routine )
loved the video!
but isn't the graph at minute 1:50 wrong?
since the control group and the intervention group don't start at the same weight, you can't just calculate the relative weight difference by looking at the distance between the two on the y (weight) axis. you'd have to subtract the initial weight difference, or am I wrong :/?
I think graphs are created by the edit crew
My advice to anyone who wants to be really healthy other than everything that was addressed in this video is that find a sport or other athletic activity like dancing or something and just do it. Have fun while you’re doing the thing that you like. The health will follow soon afterwards. Cause think about it, once you get really into that thing, you’d want to eventually get better at it, right? That’s when you’ll start doing things like:
* Run, skip, swim or whatever to increase stamina to do the thing for longer.
* Improve strength by going to the gym a bit or working out at home.
* Improve flexibility to increase the quality of the thing you do by stretching at home
* Eating healthy so you don’t lose your hard earned progress.
Etc . . . .
Even the most unathletic, inactive people I know fall for this little trick. Cause at the end of the day they are not trying to stay healthy. They are just doing something they really like or trying to get better at their new found hobby 😄
Can you do a video on how to get enough zone 2 cardio plus strength training? That feels overwhelming to me!
Hi Ali, great video. Thx.
I'm working out since about 2 years from home. I watch my favorite youtube channels during the exercise. I'm motivated to get started because of that. Try it out.
In the beginning I get back to sport because I was very sic. Now I can't have a day without cardio and/or calisthenics training, because when I do it I feel a lot of satisfaction and pleasure !
Ali Abidaal will you please make a video explaining about what's in the book called Happiness Advantage by Shown Achor.
Hey Ali…gym trainers advice to take protein powder which has artificial flavoring and sweetener. Are they not ultra processed food items?
Try Naked Pea
there are some nuances that need to be considered with this topic that i feel were not discussed, and they should be because these nuances are barriers to peoples health and fitness; for example, how do you suggest someone to get in 20k steps a day when they work a 42 hour week requiring them to sit most of the time, to drive home, take care of themselves and their family, there isnt a lot of time left to physically get 20k steps exercise in, nevermind going to a gym every day or even working out at home.
Also, not everyone can work from home and take lovely walks in a beautiful park while on a meeting. We need to be more realistic about this entire topic. I'd like to see more people discuss this demographic and how we can help the huge amount of people in this situation gain back their health and wellbeing.
by the way, i am not part of this demographic, but i see it with my patients all the time.
I asked my husband (who LOVES working out) and his immediate response was “Do it for the post workout mirror viewing! Especially if your significant other is around, there are a lot of ooohs and aaaaahs” 😂
On a more serious note, he says there’s something incredibly satisfying about surprising yourself with your strength when you do something you didn’t think you could, like carry ALL the groceries in at once 💪
Oh I'm glad to discover I do all of these :D
IMO, to go from “I have to work out” to “I can’t wait to work out,” it’s essential to first be positive & open-minded about your routine and then after trying a workout/exercise, machine, etc., for 2-3 months. If you still don’t enjoy it, change it to something you might enjoy. It doesn’t mean you’ll always like/dislike a particular exercise, but the CURRENT you needs to keep finding new ways to enjoy what you’re doing.
Really useful video 😮
Where did you in the UK to get a full DEXA scan? Many of the online providers talk about bone density but not all of the other measurements you spoke of. Any help on this would be great!
Hi, I feel now quite lucky that froma very young age I had always at least one competitive sport in my life. Now it transitioned more towards fitness level maintenance. But I have two things that keep me looking forward to those workouts. First, having space for learning and experimenting with new movements, finding the ways you enjoy the most and second, don't overpushing myself to the max level at the days when I really don't feel like it because I have higher probability to lose motivation in the longterm.
Great video! Is there a Notion template for a body dashboard?
I work long hours at a desk and can’t leave, I checked my average steps per day and it was under 2,000 😭😭 definitely gonna try to make up for it on my days off
Standing desk + treadmill = game changer. I average 15k steps a day even on days where I don't leave my apartment
Can you please make a more detail video on the Dexa scan and if we can get it from the NHS?
Something that's helped me stick to the gym on days that I don't feel like it is thinking: I'm doing this as a gift to my future self.
How often should we track blood pressure?
Yess Ali, great video!
Please figure out that last part, and write a book about it, "Feel Good Fitness ", that would sell!!! 😄 My on going struggle is becoming the type of person that likes to exercise.
Hey Ali, I drank HUEL for the first time ever, for breakfast, WHILE watching this video! Thanks for introducing me to this! 😀
Hi from Sudan 🇸🇩
Dr.burhan
Great video as always, thanks! I like the idea of the 6 different areas to focus on, and I like that you state moderate ways to achieve a decent level in each and not only the extreme ones. I got a few minor objections though. First, why focus on your level in context to the average of the whole population? And especially, why would you want to be in the 1% of anything just for the sake of it? First, that sounds like a rather shallow end in itself to me, and second, it seems to me that that level of fitness will require certain trade-offs with other life goals . Then, why state thee protein dose in g/lbs? That's a weird unit to me. I'd prefer 1.8-2.2 g protein/kg body weight or the equivalent in pounds. No trashing the video, like I said, overall, I like it :)
Is it 0.8 -1.0 grams per kilogram or pounds of body weight for protein intake? I thought it was kilograms.
My man uploaded health club vid.
Thanks Ali!❤
Top tip for becoming someone who's identity is based around being fit (from someone whose friends make comments when I don't cycle somewhere!) is to find a sport you actually like to do! It could be climbing, roller derby, basketball, surfing, anything which you actually want to do. Don't obsess about "the gym". Then once you get fit and actually enjoy sport, you will realise how weak you are and you'll want to go and pick up heavy things! Start with enjoyment. Then pick up heavy things when enjoying sport is your identity. 😊
Dan is the man
I live in the Netherlands and I really wouldnt know where and how to get a Dexa scan and blood check without a medical reason.
Loved it 😊❤
I need to slow down playback when I listen to you 😊😊😊😊
where can I find the interview? I looked at the alternative channel and couldn't find it
Being a father of two kids and my wife and I both working full time, nutrition is by far the hardest thing to get right. Although I don’t smoke, drink, eat sweets or drink soda, I tend to loose and gain weight quite often, but counting calories with two little kids at home is impossible… my sleep is alright, my mindset is good, my strength training is really great, but cardio is lacking as my knees are completely screwed (constant swelling) so this makes cardio impossible.
A video on protein? Looking forward to that!!
Ali got a wedding ring! 4:19 - yay !
Hey Ali, One correction in your video: Ideal protein intake is 0.8 to 1 gram *per Kg* of weight, and not per pound.
This make a lot of difference. A person with 74 kg should aim to eat just 60g of protein and not 140g.
He's using the bodybuilder&youtubeInfluencer standard of more is more, nothing will stop them.
Very informative video. Where can we find the interview?
What fitness tracker is he wearing on his wrist??
Agreed with everything
In diet make sure you get enough fiber too. Atleast include
1 seed eg chia seeds
1 nut eg almonds
1 legume eg sprouts
1 fruit eg banana
1 vegetable eg cucumber
My mantra has always been Progress not perfection
You get in better shape by starting NOW, whatever it is. Stop taking the elevator, use stairs. Go for a walk to get lunch.
Stop drinking. Stop eating crap. Health is wealth. The better you feel, the more energy you have for starting some runs, go to the gym etc
Thanks ali. Badly need Healthcare tips
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
Continuously telling your brain that I love doing exercise might be a good option . it will help you to change your mindset and be comfortable with exercise .❤
Hi can anyone recommend me a skin care routine for Dry, Sensitive, Acne-prone skin.
I'm quite confuse don't know what to use properly. 😢
I also have lot of pores
I'm 18
Personally I have a lot of food allergies, I had to stop chocolate, cheese, apples for my skin
Great video thanks ........