The Forgotten Key To Long-Term Results

Sustainability and accessibility are two factors that are startlingly absent from many training approaches. In my personal and professional opinion, they are two of the most important things to consider. The capability of an exercise intervention to change your health/fitness depends on the sustainability and accessibility of it. Integrating your training as a daily "habit" will lower the effort required to continue it, but habits must be accessible and sustainable, otherwise they will be too disruptive to integrated into daily life. Basic calisthenics are the PERFECT way to integrate productive training into your everyday routine.

[bonthienlanh]

I come here to learn pullups, come out learning how to live. I have nothing but respect for you. Thank you brother, your work is literally saving lives both physically and mentally.

[GymGarageMan]

Great advice man! Quit the gym and complicated diets 15 years ago training in garage doing mainly basic callisthenics still ripped af at 51 years old!!!

[JohnAngelori]

Just want to repeat this one again because it's SO TRUE in any aspect of life. "Starting and quitting, restarting and quitting again, is a bad habit and not one to cultivate...it eventually robs you of your self-efficacy, which is your knowledge and faith in yourself to do hard things, overcome challenges and reach your goals." And you're right about the power of "small daily wins and the little things you do everyday." Thanks man.

[teeqo]

So freakin true!!! As someone who loves callisthenics or any kind of body weight workouts for that matter, this is spot on! And the mental aspect about it with habits or simply having it a part of your daily routine just like anything else, is everything! Love what I´m hearing & couldn't agree more. Had to subscribe! Keep it up man.

[ShoeBoyReview]

I've been meditating every day (10-15 minutes each day) for the past 405 days straight! My mind and mental health has never been better. Mindfulness throughout the day and not only during meditation sessions is crucial as well. Going to the gym and completing workouts became easier over time and my mind-muscle connection is really elevated.

Great video.

[MirOmran]

Physiological hygiene, now that's a term I am gonna use often to remind myself and others of the right mindset we are supposed to have regarding exercise

[SaturnoMovement]

Agreed! Consistency is a non-motivation-reliant skill to be developed. 🙌
Finally the algorithm is favoring legit helpful content. Good work buddy! - Yassir

[sstein]

Calisthenics align perfectly with independence and minimalism; that's one of the reasons why I love this type of training. You are right: it's the way to be sustainable. For example, I'm going to Spain next week and I'm not in the least concerned with finding a gym there.

[vlc]

So so true! Going on 8 years of consistent training and as hard as it is, I had to fit it in at 5:00 a.m. every day so that it would not interfere with family or work. It's my time, my therapy, my everything.

[albertsmith]

I'm 64 years old, retired military (been retired for 22 years, the same amount of time that I served). I bought a power tower for dips and pull ups, a few Kettlebells and I haven't been to a gym in years. I exercise like I brush my teeth, gotta do it, so I do it, no excuses.

I have a 32 inch waist and no debilitating pain or limitations by simply doing the basic functional movement patterns and lots of walking.

I'd bet many people spend the same amount of time commuting to and back from a gym in two days as I spend exercising in a week. I don't miss laying in other people's sweat.

[leehelppie]

great message, kyle! consistency is the key if you want to still be training into your older years...i'm 67, and daily exercise has been part of my life since my teen years. i've been doing 2 sets of 50 bodyweight squats along with 2 sets of 50 standing wall pushups daily (7 days/week) since dec 1. there might be more efficient ways to train, but right now i'm kind of enjoying these daily sets...i've also been doing some handstand work and i'm a beginner on rings...

[ashutoshpachhera]

There are just two youtubers who i genuinely love and believe with all my heart- K boges and Dr. Eric Berg. No crap, no bullshits, straight to the point and do not try to profit off of people. Whatever you say its just purely genuine and satisfyingly understandable and trustable. Thank you!!!

[georgem.]

"It's almost like failing is a skill you're developing and the more you practise it, the more you're comfortable with it, and the more you come to expect it. And this eventually robs you of your self-efficacy which is your knowledge and faith in yourself to do hard things, overcome challenges and reach your goals." This literally sums up the way my life has been for the past 20 years. I have zero skills and achievements, I've failed to a point that I don't have any examples of success to recollect for when I fail. Every time I fail, I am given another example of why I should just not bother with anything at all.

[maximumpotential]

This is the absolute truth.
I used to take 3-6 months gym membership but only end up going for 2 months max. It's because of the fatigue from waking up early, getting ready, driving, parking, rushing the workout, getting back, eating right, getting ready for work again and driving to office. This itself puts a toll on my physical and mental stamina first thing in the morning, eventually you stop this exhausting chore.
Instead I have bought a dumbell rack and loaded it from 1kg to 20kg pairs. Got an adjustable bench, and a pull up station. This is enough for most freeweight dumbell exercises and builds all body parts. Jogging outside is plenty of cardio. I workout in my underwear also, 100% dedication. It's just me, and my music. I've got great results, am fitter, happier and can workout at my own pace without any ego lifting. I don't want to become a bodybuilder, an aesthetic body looks good enough and is managable.

[tonyt]

What a timely message for me. I’m 61 and have been wanting to get back in top condition but have been letting myself get overwhelmed with what, when and how for over a month or more. Excellent reminder that simple is always best. Great vid and I’m your newest subscriber.
Thank you!!!

[SmellyHam]

I watched this video months ago when I was still struggling to be consistent, it has been a big contributor to me making a habit of working out and turning my life around in general. Thank you

[gtsipejr]

Couldn't agree with you more. At 71, I do pushups and bodyweight squats every day; pullups about every other day, Walk twice a day 365/year, rain, snow, or shine. Beats hitting the weights in my unheated garage. or driving to a fitness center.

[Narasthenics]

I'm so glad a channel like yours is blowing up, the advice is simple, concise, straight to the point and very insightful, beginners can consider themselves lucky to find you instead of more popular channels that promote terrible ideas.

[mospc]

Thanks for the videos, K.

I feel very lucky of finding this channel after going through the incoherent, flashy, and irregular waves of the ocean of information that is YouTube; your channel lays deeper in the water with the richness of fundamental principles.

Following your guidelines, I started training again about a month ago. I have been using the pull-squat-push circuit with two sets per exercise (14 strong sets per week), adding occasional accessory core or posterior chain exercises, doing intermittent fasting as I have been doing for almost 7 years, and working out fasted first thing in the morning after waking up. My workouts last between 20 to 30 minutes and I have been consistent for a month, skipping only three days since I started. I have not felt burned out or exhausted and I am already feeling stronger at my 33s. I am not chasing reps, I am performing with top quality; before adding reps, I make the same exercise at a lower pace to add more difficulty. After I feel I have mastered the exercise with low pace, high tension, and top quality, I will keep progressing.

Thanks very much for your insight. This is the first time I have been so consistent with physical activity, even in a short period of time, since I trained 100 m sprint and long jump for the track & field team in high school.

I wish you the best. Greetings from Colombia!

[furiousmat]

Everything you said here is spot on.

The part about learning to fail, and the part about making your workout a habit.

Worst way to start is by getting all hyped up and going to burn yourself out to the gym.

If you want to build a habit you need to make it enjoyable. The way I did it is to start really slowly and make sure every session is something I'm going to look forward to. When getting back in shape, I start really slowly: set up some yoga mat and a few free weights in front of the TV, find something to watch, then start doing light exercises. Either yoga poses or stretches or body weight exercises. I do them at a slow pace: not getting out of breath or all sweaty. It'll come to that naturally eventually, but the idea is to *relax* while doing my exercise.

I try to do it consistently, and sure enough, after a few weeks only, I find myself looking forward to that moment in the evening where I'll just be doing my exercise. Better than that, I even get to the point where whenever I watch something I'll just reflexively pull out the mat or the weights and want to do some exercise while I'm there: just sitting on the couch becomes kinda... boring. Like I'm not fully enjoying my moment unless my body's put to work in some way.

From that point the only way you'll go back is if something else in your life really gets in the way of that habit.

Someone who wants to train at a high level would obviously need more than that. You need to put yourself out of your comfort zone much more. But for someone who wants to be reasonably athletic and healthy, that's a great way to get things going. Note also that as you get in better and better shape, your energy and willingness to engage in increasingly more intense physical activity will also increase.