Common fitness goals and how to achieve them (summarized) 

Hope you're all well today.

I think a lot of us just have problem staying motivated. Thanks for the video Hampton

I’m fifty. I used to be fit decades ago. I no longer have my old workouts available. I just did ten body weight squats and am breathing hard. Humbling but encouraging. I can do that anywhere anytime. I used to do five hundred pounds. I intend to gain access to more than exotic exercises but it’s interesting to have a start.

My problem is always consistency and lifestyle. This is highly insightful. Thank you so much!

I really like how you break everything down and explain it to me step by step. You are a great teacher .

Great video, everyone who is trying to get into fitness should watch this, as it's simplifies things and clear ups common misconceptions. Much love from Brazil, Hamp!

I've been working my ass off for a year now and dropped 80lbs, now I'm trying to build muscle and lose the rest of the fat. Don't wanna get super duper buff, just stronger.

Dude you are seriously a gem in the fitness community. I've kind of inadvertently become a pseudo personal trainer for a lot of my friends and family because I am very enthusiastic about fitness, and one of the first things I always do is refer people to your content. You really simplify the basics of fitness in an approachable way like no other, and many of the people I know who are trying to get healthier and improve their life have already heard of you. You're really making an impact on people in a majorly positive way.

Fantastic! I love that I can share all these videos with my young martial artists! There are several fitness folks that I follow, but I can't share their valuable content with my kids because they use strong language in their videos! I know they're aimed at adults, but I also appreciate that you're both wholesome and very knowledgeable! Thank you for making things accessible to such a wide audience!

thank you for your unending support and humility. I often come to your channel when I have a bad day, and am always left feeling better. The simplicity and gentleness with which you teach is not lost on me, and many others, when things feel overwhelming. You deserve all the support you have and more. thank you Hampton ❤️

This is amazing. I recently realized I haven't been improving the ways I want to, so I brought myself down a difficulty on every exercise and worked my muscles to failure. I feel muscle growth and the "good" pain the next day now and I'm happy with my progress in just a couple weeks doing this now :)

Hi! I didn’t remember your channel name, so I searched for “wholesome calisthenics” and it worked!! RU-vid knows

I used to have a problem with motivation cause I feel bad when I don't see immediate results which I understand won't happen. Over the past week though I've been using a combination of calisthenics and dumbell exercises consistently over the past week and the noticeable growth of my biceps and quads has been super motivating. That and also me being able to do more reps for every workout. Thanks for the inspiration Hampton!

My guy, you are a one-man REVOLUTION. I salute everything you are doing and am appreciative of your energy and attitude. Blessings and light to you.

*Hampton, this is one of the best videos you've ever made! A goal cannot be achieved if it's not clear!*

Hampton, you are the best! I understand these principles so much better! Thank you for taking the time to explain them to us!!

Thank you for the motivating and educational content, Hampton. I am 57, and since I had c***d about three months ago, I have lost a lot of energy. I am going to use your videos as part of my plan for full recuperation.

You’re videos are great. Ive consistently given up but you’re videos are very good inspiration to keep going.

Love the way you explain everything. It was so peaceful, started listening to it and couldn't stop myself. Always love your videos 💓💓

you're one of the most authentic person ive seen on here thank you!!

I promise to watch one video of yours daily! Good work, keep it going!!

I loveee how he explained everything with adding some physiology informations. As a medical student, it really helps me understand it easier 👏

Thank you for covering these goals, Hampton. One particular thing I am missing is the issue of recomposition. I have been working on fat loss for half a year now and the progress is quite steady so far. However, I am reaching the point where I don't wanna risk wasting away and I'm not sure, how to balance my workout - consisting of jumprope and calisthenics - with my diet and protein-intake. It's really difficult to fill up on calories after my workouts while maintaining my weight and still burn fat at the same time. I read that you cannot lose bodyfat and build muscle at the same time, but I refuse to believe that - partly because I have been experiencing the transformation of my body several times now and it always worked proportionally. I would love to hear your thoughts and ideas on body-recomposition. Thank you for what you're doing, you've been a great inspiration in general for quite some time now :)

I noticed the captions are lasting long enough to read without pausing the video. Thanks very much.

Young dude; you are purely awesome. Thank you for the sound advice.

i honestly struggle to stay motivated with keeping with a consistent workout and just in general. Love the way you think and explain things, Thanks Hampton!

I do my excercise, while I'm listening his good words. I can tell you, it feels so goooooood. Thank you!!

Always useful information you have to share and I appreciate it. Just take it easy with the excessive arm gestures while presenting. Have a wonderful day as well.

You are the best on you tube Sir, thanks for all you do !

Oh my god...a referenced PMID paper ..on a fitness video! 🤩I am totally sold. Great work as always.

Yaaaaay just the video i needed!🕺 Thank you so much Hampton🖤

The only thing missing from the calories in/calories out argument is the issue of adaption. Genetics and start weight play a big part in how a person's body adapts to a calorie deficit. You can't just live in 200kcal deficit for years and eventually disappear. Bodies require energy to grow hair, healthy skin and fingernails, to maintain a healthy digestive system etc and can adapt to take energy from elsewhere and not always lose fat. A high body weight combined with a high deficit is a good way to make a body unwell, plateau and rebound. So it's not mathematics. Bodies with more fat cells to start with (genetics, weight at puberty and pregnancy) plateau easier than bodies that have less fat cells which are just full from overeating. Hormones also play a massive part in weight loss. Especially for women who don't have testicles, creating testosterone throughout the day. They require additional sleep to create enough hormones to maintain their energy throughout the day or again, weight loss will be hampered. I'm not arguing that calories in/calories out isn't the main way you lose weight. In fact you're right, you can't lose weight without some kind of deficit. But there are a lot of other factors that can come into play, causing adaptation, conservation of energy and losing energy from body systems or muscle rather than fat that can cause a stall where there otherwise wouldn't be one IF it were simple mathematics. Why am I commenting? Because if everyone always believes that the only reason for a plateau is not enough of a deficit then those with a high start weight and certain genetics that promote this adaptation are going to end up feeling like hell. Everyone needs to also make sure they're eating enough. The calories in/calories out argument without covering the rest leads some people to eating disorders and malnutrition.

Thank you for sharing your knowledge. Wise and sage advice to live and exercise by.

Really need to learn to have a notebook handy when i watch these vids. Thank you for providing wisdom and knowledge

Okay I literally needed this, thanks for this video

A new video by Hampton. My day just got better.

Great video Hampton! If possible, please make separate videos going in-depth detail for each aspect in this video For example perhaps a 20m/30m ish video on building muscle solely and all the ins and outs to it. If possible a video on nutrition and Rest would really help too. I truly appreciate all your help and effort and I hope you have a wonderful day my friend!

Thanks for the interesting video again! A side note: Calorie deficit is all well and good, but calculating it can be a bit of a nightmare :D For instance, there's the Calorie content of a food, but depending on how it's processed, its Caloric availability (meaning how many Calories your body can extract from it) differs... And so on. There's an interesting Royal institution video on the subject, but it's almost an hour long :)

One of your best videos yet

I approve of longer videos, keep em coming :)

Love this guy. I hope he is as good a person as he comes across.

I really appreciate that you broke down how to approach exercise based on the goals because I don’t really need to lift heavy things and I’m p happy w my body image but godamn it if I don’t wanna be able to run 25 miles to deliver news of glorious victory to my people before promptly dying from exhaustion.

There's one thing I'd love to know your opinion about: Iron Wolf style high repetition workouts. Just because I've started doing a lot of burpees and it really helps me getting into shape. Mainly because it easily keeps me motivated, because it's simple (no big planning of the workouts, just add some variety) and I feel it's very time efficient for a moderate approach (no specific strength or muscle goals, but being overall in better shape). It works so many muscles and pushes the cardiovascular limits - I really love this exercise. I've heard what you've said from multiple knowledgeable people on RU-vid, but I'd love a take on that. Thanks so much for your content, it's always nice to see your videos. God bless you! 👍

Holy moly, that intro alone is worth a thumbs up. Hampton is a sports therapist with an emphasis on the therapy part.

Highly insightful and just what i needed. Ty

Thanks... the timing is right when I am losing my motivation because I am not getting stronger... I'll start reducing the variety of e exercises and make existing ones of tougher variation...

Good upload time, just started my workout and saw this :)

Even when he speaks quickly, Hampton always acts like he has all the time in the world to make us these comforting fitness videos.

Hope to see the detailed video, thanks mate.

My goal has been for awhile-- to get stronger and withhold more stamina/endurance. But watching fitness content online it seems everyone is trying to build muscle and for aesthetics rather than becoming stronger. So I've always thought that if I did strength training I would get too muscular as well as have to change my diet. Due to this I've never tried to reach my goal. And this video is so simple yet helps so much. Thank you Hampton, love your content!

If you want to reach a caloric deficit, it may be beneficial to do strength training. More muscle mass means a higher metabolism to maintain the muscle. This can help you reach those goals

Good content man!

Nice Video Hamilton 👍

Glad I subbed, good info; thank you!

About the caloric deficit thing, it works fairly well for me I’ve been losing weight and putting on muscle for a year now and all you need to do is understand your maintenance calories and go say 300 below that every day you’ll lose weight you can do cardio to get to that number as well whatever helps you get to that it’s fairly simple just don’t eat as much or find things in your diet you can cut down on like random snacks or even using less oil when cooking helps. Also eating less calorie dense foods is really underrated. Hope you can fulfill your goal and find some happiness in your efforts

a fitness coach was a game changer for me! great video :)

0:22 Why was this so funny to me 😅, the dramatic "cup sipping" how you freeze and then break "I had to drink to prove there is something in the cup" and the immediate cut afterwards. God, I love your humor and delivery 😄

Wow you summerrized all 5 convict condition books or at least their goal in 10 minutes of talking. Awesome video thanks

Thank you for sharing. Stay safe.

Thank you for making parts so i can skip to weight loss immediatly! I will take tour advice and pass it on 6:47

Thank you for your videos Hampton! I have a suggestion for a video... There are some people like myself who have hypermobility, and sometimes it can be very stressfull for our joints and lead to injury... Could you perhaps talk about this issue and provide some exercises that can help with it? Anyways, thank you so much!

Thanks for the push to succeed

This is really helpful, thank you!

Hi Hampton! I recently broke my wrist got surgery and I’m going to pt in a week hopefully I can get up and moving again! I’ve heard swimming is the best exercise especially after you get hurt.

Love your videos!

Great video! Thank you

One of the most frustrating things that pop culture still perpetuates is the myth that you can spot reduce fat by performing exercises related to that/those body parts. It's frustrating to hear this over and over from disreputable sources that are really geared towards people that don't do a lot of research on fitness. Thankfully there are a lot of great channels out there like yours breaking down these ineffective strategies. Keep up the great work!

Would love longer vids where you go into more specifics for each goal, aka spec s

Im 1,70 weighing 43 kg and my goal is at least 60kg. I3m having a really hard time putting weight but your videos always help me to stay motivated. Thank you and a lot of good energy from Brazil😁😁

Thank you for the video

Thanks for making this video

I like your common sense approach to explaining things

I really like the mobility segment. Older people would tell me to "use it or lose it" I guess meaning, use your knees if you want to keep using your knees? I'm not sure

Great info

I love this man

Good stuff! Spot training should work, in the sense that you increase the surface area upon which the body fat is spread by gaining muscle.

So informative ! As always ☺️

My progress over the last year was okay. My progress since paying attention to my diet (Intermittent Fasting, calorie counting) since October has been great.

Thanks for the video. You answered some questions that I've had in my mind about my training. My goal is to do a muscle-up one day. 👍

i mixed a bunch of pushups with my knees as the fulcrum into my workout this morning and said aloud 'thanks Hampton' for that permission granted without judgement. cheers

Very good points! Ty

Great video, I have a question, what if the goal is conditioning for a martial art like kickboxing? I feel like the focus should be a combination of endurance and strength/explosive strength. If you have any information for this topic I’d love to hear your take on this, as I’ve been interested in using calisthenics as part of the conditioning

I think I speak from everyone here but we love u Hampton 👌🏾😁. Thanks for the vid

At the moment my best is how to drink from my cup 😂 you are so amazing as you explain everything ❤️ thank you so much for sharing 👏🏼👏🏼👏🏼👏🏼 so much patience and kindness and experience 🤩

Thank you for the big picture

keep doing it make it a series

He had me @ indifferent 😁 love the videos.

This channel doesn't need a fancy intro/outro animation. "here's your brother hampton' and "have a beautiful day my friend is enough"

Aww yay a new video!!!

Thanks you so much for giving me hopes in life my brother😁😁😄 I wish I could train with you someday

I completely agree about the weight loss. 7 months ago I decided to try to get back to my "pre-university" weight, for personal health reasons and to help my confidence. I was 196 lbs, 5'8" in height. But with a full time work schedule, and gyms not open, I only focused on changing up my diet. I didn't eat less; just the type of things I ate. I ended up losing 15 lbs in 6 months. Now its a new year, and I have added some exercise with a brisk 30min walk 3x a week, and a couple light dumbbells. But my diet has changed again because of the season (bit heavier since its cold out), so my progress is noticeably slower. I feel heaps better overall though compared to when I started.

just found your channel you're so nice :)

Hey, Hampton! I had a bit of a dumb question: What is the difference between getting stronger & building muscle (Goals 1 & 2)? Aren't they the same thing? Thanks! and keep up the great videos! I really enjoy them,

I've also heard, that a good medium difficulty exercise (to gain muscle mass) is doing 3 sets of 8 repetitions each, with muscle failure in the last repetition.

Okay he just gave a straight forward path about my goals,and it was a bit**-slap of truth💪🏿😁

Good information.

Great video! Actually out of all the goals you mentioned, the only goal that isn't on my list is losing weight. I'm trying to gain weight, and I'm super close to my goal weight. After that i plan to just maintain.

Hey Hampton, please make a video about HIIT and how it fits in with other goals.

more on active mobility please

The difference you mention between body building and strength training is very interesting. It just seems intuitive that the bigger your muscles, the stronger you are. It make sense though, you never see jacked up body builders doing strength competitions and while those competition strongmen are usually pretty enormous, they usually don’t have as big and defined muscles as body builders.