Dr. A, while listening to your wonderful presentation, have you considered establishing a “Walk Race,” “Power Walk, or as we do in the Marine Corps, “Force Marches.” These are actually phenomenal in its highest order. Semper Fi
Great video. A lot of focus around the best bang for someone's buck! However, EPOC (Exercise Post Oxygen Consumption) is what I think you were talking about when you said metabolic boost, is fairly insignificant.
Thanks Adam! I used the term “metabolic boost” loosely as a combo of EPOC plus favorable metabolic changes that happen to insulin sensitivity, glucose receptor translocation to surface of metabolically active tissues, and improvements to mitochondrial growth / restoration. Without getting too technical, I used easy language to effectively say that exercise makes your metabolic machinery work better… beyond simply burning more calories during or after training!
Hi. Your videos are interesting. I have been doing strength training and cardio and have reduced my weight from 105kg to 94kg in 4 months and for the last month now, it is kind of getting stagnant. I'm thinking of including HIIT as you suggested. Thanks.
Definitely include HIIT! It will help you break through your current plateau. Try some intermittent fasting too. That helps a lot to break through sticking points in the weight loss journey.
Great video I was thinking how best to integrate kettle bell swings. I am thinking of doing it at end to not tired me out for the workout if I do it in warmup.
Hey Darrin, thanks for writing in and great question! You can absolutely use your bodyweight for HIIT work as it can be a great plyometric tool. Bear Crawls are a little challenging because you can't move that fast with them but if you can, and it gets your heart pumping, by all means go for it! Thanks for watching! -The FFP Team
Hey Jerry, thanks for writing in and great question brother! Consider a Squat Thrust instead of a Burpee. It's basically the bottom part of a Burpee without the jump. Check out a tutorial here: pulse.ly/knx4l04oi3 Thanks for watching! -The FFP Team
It can for sure. It’s called beta oxidation. The mitochondria burn fatty acids that are liberated from white adipose tissue. Certain types of exercise stimulate this process. Not all exercise does.
I walk the golf course, carrying my bag twice a week. It’s about 7miles. Anything I can do to increase the benefits. Breathing through my nose maybe? Thanks for the videos they’re great
Hey Steve, thanks for writing in and great question! Outside of wearing a weighted vest between holes to increase the difficulty, you can try increasing your pace in terms of calories spent. However, you nailed it with other internal benefits by nostril breathing. Check out this podcast for more info: pulse.ly/at2fl0eovf -The FFP Team
Thanks for introducing this video - it offers a way to add an variety to the FF / 3x routines - what is overall impact to our joint over the long term? Also I started FF / OSM About 3 years ago - have the routines been updated?
Hey Salvador, thanks for writing in and great question! These movements are fantastic for your joint integrity as you are strengthening the muscles that support the joint while also providing much needed lubrication. We have added a variety of phases to our FF30X and OSM programming as well, including new bonus programs if an All Access Member. Thanks for watching brother! -The FFP Team
Essentially if you count macros you can eat whatever you want.. that is if you even hit your rdi…and put your cals to work. I enjoy macros bc I also intermittent fast so I really control what and when I eat. Side note: 80%of Americans are dehydrated. 90% percent of the time you get a hunger pangs drink water..it’ll fade away. Eat to live don’t live to eat. Ultimately food is fuel. Great vid💪🏽💪🏽💪🏽
There has been a little talk about liit (low intensity interval training). It is really intriguing, maybe there is a difference just between steady state and intervals. But most of the research is on high intensity intervals vs steady state low intensity (so they distinguish high and low intensity but not the role of interval vs steady state).
Thanks so much! And if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitfatherproject.com/lifetime-2024-l Best of luck! -The FFP Team
I did a kettle bell challenge. 20kg x200. Did them in 15 mins. Was off work for a few days. Fine doing it but after. My back was stuffed. But that was when was I super fit.
Hey Caroline, that sounds intense! They can definitely irritate the back a little bit, especially if the core isn't fully engaged to protect your spine. We do think they're a fantastic movement when the form is on par though. Thanks for writing in and watching! -The FFP Team
Hey jtcber, thanks for writing in and great question! You can space them out, just like a HIIT. Now your intervals can vary, depending on your fitness level but the KB Swing is a fantastic piece of equipment to get that heart-rate going! -The FFP Team
Truth be told, those scrubs I wore that day are not flattering for making me look buff lol. Check the upcoming exercise videos we’re releasing soon, you’ll likely agree that I’m at a better weight / muscle amount than this particular video shows
Time restricted eating, aka intermittent fasting, and cutting out added sugars is also key to fat loss. I dropped 50 lbs doing both those with Hitt kettlebell training. But ultimately, it comes down to discipline. Most people don't have that because they are weak.
Hi, thanks for the video. I don’t have time on the morning because we do have kids. Is it ok to do those exercices in the evening after the meal or not ?
Hey Cedric, thanks for writing in and great question! And if the evening works best for you and your schedule, and doesn't interfere with your sleep, by all means give it a go. The right answer is whatever allows you to do routines consistently and effectively. Best of luck and let us know how it goes for you brother! -The FFP Team
@@Fitfatherproject Great thanks ! I was concerned because of the digestion, how the body reacts after exercices during the evening, etc. I’ll give it a try.
Hey Rose, thanks for writing in and great question! Breathing in/out through your nose certainly takes some practice after years of mouth-breathing. However, once this is nailed down, it becomes second nature. But in terms of this video, it can be for just about ANYONE! Every movement in this video is modifiable to make it easier or more challenging. We appreciate you watching and happy exercising! -The FFP Team
