Name: Full Body At Home Dumbbell Routine - Workout Motivation @SimpleManChannel
Uploaded: 2026-09-26T08:17:00-05:00
Duration: 8 min 17 s
Description: Full Body At Home Dumbbell Routine - Workout Motivation

Full Body At Home Dumbbell Routine - Workout Motivation

Simple Man 2026-09-26 | Full Body At Home Dumbbell Routine - Workout Motivation

Yellow Jacket Sting - From Initial Sting To Fully Healed

Simple Man 2023-07-21 | This was the first time in my life I have ever gotten stung by a yellow jacket, so I documented how my body reacted to the yellow jacket's sting. It was a little worse than I was anticipated to be honest.

Here is how it went:

First 10 Minutes - Pain at the site of the sting location, then went away
Next 3 Hours - Some soreness, wrist started to feel like I had sprained it.
Next 24 - 36 Hours - Worst time period. Very itchy, redness spread all around, tissue was very hard and could feel heat coming from the area.
36 - 48 Hours - Still itchy, but slightly less than the first 36 hours, Less redness than before, tissue was not as hard and could feel less heat coming from the area.
48 - 72 Hours - Less itchy, but still would have periods were it would become very itchy. Most of the redness had gone down, as well as the swelling.
72 - 96 Hours - No longer red and swollen, but still have periods it itches a lot .
120 Hours - No longer itchy.

How A Boring, Average Person Can Make A TON of Money On YouTube!

Simple Man 2023-07-17 | Switch to my partner Mint Mobile & get unlimitied data for only $15 per month - trymintmobile.com/simpleman

Did you know that a boring, average person with no interesting hobbies or skills can make a crazy amount of money on YouTube? I know because I’m that guy and in this video I’m going to show you what my strategy to do this was, how long it took, and how much I’ve made. So hopefully you will be inspired to do the same!

So how does a boring, average person make videos that people will actually want to watch and make money from them. I did this by doing what I called monetizing my life. I recorded myself doing very mundane things and documenting how it went.

My first videos included things like:
Growing a beard for the first time
How I dealt with these annoying neighbors I had at the time
What happened when I drank apple cider vinegar for a week
Eating a dozen eggs
And What would happen if I did one hundred pushups everyday

They were just odd topics you may think would be boring, but may spark interest in other people if they heard about it. And doing these things from the perspective of an average person makes them all the more interesting to the average person watching the videos.

So for the first two years, my channel didn’t do super well. I had the ideas to make the 100 pushups a day video for 30 days and I put a lot of time into, and I was sure it would take off.

I posted on March 12, 2017, that day it got 32 views. And for the next 25 months it would typically only get between 2 - 60 views a day. It didn’t do nearly was well as I was hoping it would. Here and there it would get a spike in views for a day or so of a couple hundred then would drop back down to hardly any.

Then suddenly, without any warning this video exploded! And my channel began to take off!

In the first 25 months since it was published, it had only gotten 36k views in total, but flash forward 1 year later and it had skyrocketed up 7.2 million views!

It went from generating only $57 dollars in ad revenue in the first 25 months to over $22K in ad revenue to date.

It also helped my channel gain 10’s of thousands of subscribers.

Here is the crazy thing about this video, it did so poorly for so long, I almost deleted it right before it took off!

The average view duration of this video was only 2 minutes 44 seconds, so on average people only viewed only 42.2% of the entire video, which is decent I suppose.

I didn’t think my channel was doing very well and I was thinking about taking my channel in a whole other direction, focusing on one niche instead of a bunch of random videos and I thought having this video on the channel would do it more harm than good, but thankfully I didn’t disable the video when I initially thought to and just kept doing what I was doing.

After this video took off, several other of my videos started to take off as well and my channel went from under 100,000 views to now over 38 million views.

I’ve only put out a little over 100 videos in total thus far and of those videos I have had 6 videos get over 1 million views each, with my top two videos both getting over 8 million a piece.

And I have had 26 of those 100 videos get over 100,000 views each, with several of those approaching a million views.

In order to reach 100,000 subscribers and to get my silver play button, it took about 5 and a half years from the time I released my first video. For the first several years, the idea of reaching 100,000 subscribers seemed impossible.

Most people are shocked when I tell them I only used my cell phone camera and free software on my 13 year old laptop to film and edit all my videos, so really there was no cost to get started for me. Over time I’ve purchased a few other items like lights, a green screen and a cell phone holder, but nothing crazy.

Alright so I mentioned earlier that that one video which now has over 8 million views made me over $22,000 dollars, its time to show you how much my entire channel with over 38 million views has made me from YouTube ad revenue.

So 38 million views has made my channel over $81,000 in YouTube Ad revenue. To be honest it’s an amount of money I never thought I, as just a normal, seeming boring person could make on youtube, with seemlying nothing interesting to share with the world other then some of the wacky thoughts I act on, but somehow it worked.

So if you have always thought about trying to make YouTube videos, do it!

Heck, if you do, let me know in the comments, I’d love to check your channel out! The same if you already have a channel and are trying to grow. As a viewer, I personally love the smaller channels so much more than the big channels, they just feel so much more authentic in my opinion.

Anyways, I hope you found this video at least interesting and hopefully maybe even inspiring.

That’s all I have for you in this one, I’ll see you in the next one!

By using my Mint Mobile link, you support my channel, so if you do, thanks in advance!

100 Push Ups A Day For 30 Days

Simple Man 2023-05-17 | After not doing any strength training for over a year, I summoned the motivation to try and whip myself back into shape. I figured what better way to start then where I first began, the 100 pushups a day for 30 day challenge.

Not only did I document how my body changed physically, I tracked my strength by testing it using the bench press and taking the 1 minute pushup challenge.

In 30 days, I could believe how much strength I gained by just doing 100 pushups a day. Before starting the challenge I was able to bench press 225 pounds for 2 reps. On day 14 I was able to rep 225 pounds for 4 reps and on day 31 I was able to rep it for 7 reps!

On day 7 was was only able to get 36 pushups in 60 seconds, but by day 25 I was able to get 50 pushups in 60 seconds, another considerable increase!

When it came to my physical appearance, I gained .25" in the size of my arms, 1.25" in my chest and I lost .5" in my waist. My overall weight stayed the same though.

In the beginning I started by doing my pushups in sets of 20, 10 and 5's.

After 2 weeks I moved to 5 sets of 20, then 4 sets of 25.

I then began trying to get more and more reps per set each day.

Here are the pushups handles I used:

Perfect Pushups - amzn.to/3OkfnTV

iFast Fitness (the Power Rack bench press I use) - bit.ly/3gXAKsl

#pushups #pushupchallenge #pushup #fitness #fitnessmotivation #workout

Gluten And Caffeine Were Destroying My Life!

Simple Man 2023-03-30 | After I began to suffer stiffness in my fingers, knees and shoulders I started to wonder if my diet was causing me to experience issues. Though I hadn't changed my diet recently, something was making me feel like I had rheumatoid arthritis.
I fingers were swollen and wouldn't bend, my knees ached at night and my shoulders could hardly move.
I did some research and decided to cut gluten and caffeine from my diet. Within 3 days the effects were noticeable. Suddenly I felt much younger and my aches and pain were gone!
This in my story.

How Shaving My Head Helped Ease My Worries About Hairloss

Simple Man 2023-02-27 | I went bald for 30 days and here is how it went! When a guy starts to lose his hair is can come with a lot of emotions. So in this video I got over what the first 30 days was like after shaving my hair for the first time in year. I also go into depth about my hair loss and how it's developed over my life.

Impossible Squat Challenge (Just 1 Rep) - Can you beat me?

Simple Man 2023-01-04 | #Impossible #Squat #Challenge
In this video I attempt the impossible squat challenge for the first time ever. You go down in the squat position, sometimes called the Horse Stance and hold it for as long as you can.

0 - 60 Seconds is Beginner Level
1 - 3 Minutes is Intermediate Level
3 - 5 Minutes is Pro Level

I found this challenge via the Laura Try channel - youtube.com/watch?v=CXrV5Q_XX4w

3 Years Of Using Low Level Laser Therapy (LLLT) For Hair Loss - My Results.

Simple Man 2022-12-30 | I started using low level laser therapy for my hair loss 3 years ago and in this video I want to share how it's went for me along with my thoughts on using low level laser therapy (LLLT) when trying to prevent hair loss.

The device I mentioned in this video was the iRestore Professional series laser helmet. Though I was a bit critical about them posting a review featuring my pictures and a quote I did not give, I do like the product and think for some people it my work well.

Candid Co. Teeth Straightening Aligner Results and Review

Simple Man 2022-12-30 | One year ago I decided to fix the biggest insecurity I had, my smile. Originally I went the the orthodontist to see about Invisalign, but the cost was over $6500. That's when I decided to look at online teeth alignment companies such as Smile Direct Club, Candidco and Byte. Ultimately I decided to order the invisible aligners from Candidco.

This is my experience straightening my teeth using Candidco aligners as an adult and the before and after results of straightening my teeth with invisible aligners.

I Ran 10 Minutes A Day - Heres How It Improved My Health

Simple Man 2022-12-29 | Throughout my entire life I’ve always viewed running as a punishment something I waThroughout my entire life I’ve always viewed running as a punishment something I was forced to do in gym class, as a punishment in sports… but what one day I decided to run not because I had to, but rather because I wanted to, because my body still is still able to run, because make no mistake about it, one day it wouldn’t be able to…. But today is not that day…If I dedicate just 10 minutes to running every day, what would happen? Today we find out….

This experiment started around 8 weeks ago for me. Before this, I had kind of fallen off the cliff so to speak as you could see from the last video I put out a while ago… That’s right, I lost all motivation and just stopped working out.

But after watching my wife run in a few races and seeing how much she enjoyed it, I had to admit, I was inspired. I decided I wanted to give it a try and gave myself the modest goal of running for just 10 minutes a day, the distance wasn’t important. The main goal was to improve my overall health and indeed it did! So here is how my body changed by running just ten minutes a day.

So I tend to struggle with my blood pressure, and if I don’t watch it, it moves up into the hypertension zone. Before I started running, my blood pressure was 137 over 89, but today I’m happy to report it was 108 over 79, so that alone was a huge improvement.

Keeping with heart health, before I started running my resting heart rate was 63 beats per minute, but after running for 8 weeks my resting heart rate had dropped to 51 beats per minute, which was another huge improvement.

When running my heart rate usually hovers between 170 to 190 beats per minute.

So one year ago, I got Covid very bad, and was down for 20 days. During that time my lung capacity was greatly diminished. When I started running my VO2 max score was 35 but has risen to 38, I still have a lot of work to do in this area, but it’s promising to see that improvement.

So now on to some blood tests. Something I found incredibly interesting is how much my testosterone level has improved. So before my overall testosterone level was 822 nano grams per deciliter but improved to 908 nano grams per deciliter, the highest my testosterone level has been in the 3 years I’ve been monitoring it.

My estradiol dropped from 30 picograms per milliliter to 23 picograms per milliter. Estradiol levels between 21.80 and 30.11 picograms/miliLiter is the ideal range for males. Once it gets above those levels it can start to cause problems.

My cortisol level, which is your stress hormone, stayed nearly identical, and my prolactin level dropped by almost 60% which was quite huge!

If you are not familiar with prolactin levels, studies have found that high prolactin levels in men are linked to low sexual desire and erectile dysfunction. So as a guy, I’m happy about that.

My free testosterone level was at 13.5 nanograms per deciliter after 8 weeks of running.

When it came to weight loss, without changing my diet, I went from 195 pounds to 191. Not a huge difference, but I’ll take it.

Now most of the time I run at a slow pace, around a 10 minute mile. I have challenged myself though on how fast I can run the mile. When I started I was able to run a mile in 8 minutes 2 seconds. I can now run it in 6 minutes 45 seconds.

So has running for 8 weeks changed how I feel about it? My wife told me a quote when I started, it was “Running never gets easier, it just gets faster”. Truth be told I start out hating it every time, but by the time I finish, I’m glad I pushed myself.

I’m healthier today than I was 8 weeks ago, that’s obvious, so I keep running…

I Quit Working Out For 90 Days... Heres How It Affected Me

Simple Man 2022-09-10 | So one day I just didn't feel like working out, so I skipped a day. That one day became 90 days. In this video I go over how not working out for 90 days effected my appearance and my overall strength.

In this video I cover my measurements, compare my bench press, pull-ups, chin-up and push-ups maxes.

I Followed Alpha M’s Advice To Become More Attractive - Here’s My Results!

Simple Man 2022-07-02 | So the other day a video popped up in my recommended video suggestions from Alpa M called “6 signs you have an ugly face and how to fix it”.

I took the bait, and decided to watch it and I realized something. Over the last few years, I have done nearly everything he recommended in that video. I went back and looked at my pictures from before and wow have I changed!

So in this video, I’m going to show you how making these changes have affected my overall appearance.

So here is a picture of me from several years ago, and if that wasn’t bad enough, I then started losing my hair…

So in the Alpha M video I watched ( youtube.com/watch?v=7hROrW2f4FI ), the 6 ways to improve your appearance included…

Grow facial Hair
Reduce Body Fat
Was a teage hanley ad, I mean Improve skin…
Fixing Your Teeth
Fixing Your Hair
Improve your eyes

So in this video I lookmaxxed myself, and man has it made a difference!

While this video is not sponsored, I am an affiliate for the following companies that have helped me improve my appearance:

Lose weight and gain muscle with BulkSupplements - glnk.io/qw3w/SIMPLEMAN10 - Discount Code: SIMPLEMAN (12% off discount)

Regrow your hair with iRestore LLLT Helmet- ihttp://bit.ly/2JWOLX4 - Discount Code: SM300 ($300 off)

Keep your hair with minioxidil from Keeps - joinkeeps.com/SimpleMan

I am not an affiliate for Candidco, but that is the company I used to straighten my teeth.

@alpham #looksmaxx #menshair #fitness #mensstyle #looksmaxxing #looksmaxxing

How Sex Affects Athletic Performance - Strength Test

Simple Man 2022-06-04 | Does having sex the night before affect your strength the next day? In this video I conduct an experiement to find out if that's true, does having sex make you weaker?

There was a myth that gladitors where prohibited form having sex the night before a fight because they thought it would make them weaker and less aggressive.

In the experiement I will preform 1 set of bench press with 225 pounds to see how many reps I can get. I will take 10 sample lifts on days where I did not have sex the night before and 10 sample lifts on days following when I had sexual intercourse.

I will no preform lifts on consective days. I will try and keep everything as constant I can to determine if having sex the night before affects my strength the next day.

COUPLES YOGA CHALLENGE!!! (Trying Difficult Yoga Poses)

Simple Man 2022-05-22 | In this couples yoga challenge video, my wife and I attempt several couples yoga poses with various degrees of success. Overall we had a lot of fun trying these poses and I hope you enjoy us having fun and making ourselves look silly!

#yoga #couplesyoga #couplesyogachallenge

My 30 Minute A Day Workout Routine

Simple Man 2022-05-07 | Tired of going to the gym and want to work out from home like I do? I use the Power Rack from IFAST Fitness - ifastfitness.com

I also following the following routine which only takes 30 to 45 minutes each day to complete:

Monday is a PUSH day 1
Regular Bench Press - 4 Sets / 6-10 Reps
Wide Grip Bench Press - 4 Sets / 6-10 Reps
Incline Bench Press - 4 Sets / 6-10 Reps

Tuesday is a PULL day 1
Lat Pull Downs - 4 Sets / 10 Reps
Seated Rows - 4 Sets / 10 Reps
And Pull ups - 3 Sets / To Failure

Wednesday is LEG Day 1
Squats - 4 Sets / 10 Reps
Cable Goblet Squats - 4 Sets / 10 Reps
Deadlifts using the lower cable attachment - 4 Sets / 10 Reps

Thursday is a rest day

Friday is PUSH day 2
Narrow Grip Bench Press - 4 Sets / 10 - 15 Reps
Cable Pushdowns - 4 Sets / 10 - 15 Reps
Dips - 4 Sets / 25 Reps or to failure

Saturday is PULL Day 2
Cable Curls - 4 Sets / 10 Reps
Lat Pull Downs - 4 Sets / 10 Reps
Chin-ups 3 Sets / To failure.

Sunday is LEG Day 2
Front Squats - 4 Sets / 10 Reps
Deadlifts - 4 Sets / 10 Reps
Hip Thrust - 4 Sets / 10 Reps

Then it repeats the next week.

Addition Exercises I add in:
Push Days - Shoulder Press - 4 Sets / 10 Reps
Pull Days - Shrugs - 4 Sets / 10 Reps
Leg Days - Reverse Cable Deadlift - 4 Sets / 10 Reps

Find IFAST on the web
Independent website link: ifastfitness.com
TIKTOK：tiktok.com/@ifastsports?lang=zh-Hant-TW
YouTube：youtube.com/channel/UCMF-_NbQlPbrIg54UWs1CPg
Instagram：instagram.com/ifastfitness

@IFAST #IFAST

I Tried Creatine For 30 Days - The Results Were Impressive!

Simple Man 2022-05-05 | Bulk Supplements - http://glnk.io/qw3w/SIMPLEMAN10
Use code SIMPLEMAN to save 12% off your order

This is the first time I have used creatine before in my life so I wasn't exactly sure what to expect. In the end I was shocked how much muscle I was able to add to my body in such a short amount of time!

Most people think about taking creatine when lifting weights, but it works for body weight exercises as well just like you are about to see!

I’ve done a fair amount of exercise challenge videos in the past, but in this 30 day challenge I’m combining them all into one monster challenge, so I can find out how much muscle growth I can get from bodyweight exercises only while using creatine!

In this challenge, I’m going about it smarter though and splitting the exercises up into two separate days to allow for muscle growth and recovery. So for this challenge my workout program will be as follows:

On odd days I did the following:

100 push-ups
100 dips
100 modified pull-ups or regular pull-ups
100 leg lifts

Now If you don’t have the dedicated equipment for the dips or the pull-ups, no worries, for dips you can use two sturdy chairs, and for the pullups, you can use a sturdy table.

On even days, I did the following:

100 bodyweight squats
100 lunges on each leg
100 hip thrust
100 calf raises

I would do 4 sets of 25 reps for each exercise and cycle through the exercises. So I’d do 25 push-ups, then 25 dips, then 25 pull-ups, then 25 leg lifts then repeat for 4 total cycles. I did the same on the even days, 25 squats, then 25 lunges on each leg, then 25 hip thrust, the 25 calf raises then repeat. Each day took about 30 minutes to complete.

I took 5mg of monohydrate creatine each day. Some studies have shown that creatine can help improve your results by up to 8%, so I figured I was going to put in the work, I might as well try and get the most out of my efforts.

The creatine I took was from Bulk Supplements, it’s tasteless, I just mixed it into my water and went about my business.

Also to help fuel my growth, I also increased my protein intake to around 185 grams of protein a day. This was up by probably 40% compared to what I was intaking originally.

So after 30 days of this creatine challenge, man did I see some growth! In both of these clips, my muscles were cold, meaning I had not worked out prior. The same goes for the measurements I’m about to go over.

During this challenge my shoulder measurement increased .75”
My chest increased .5 inches
My arms exploded in this challenge, I started to get a lot on comments about how much bigger my arms were looking towards the end of this challenge. My upper arm grew 1 inch and my forearms grew .75”

My waist decreased by 1.5”, now to be fair i started right after I got back from vacation so I was a bit bloated to start.

As for my lower body, my butt got 1 inch bigger
Thighs got .5” bigger
And my calves grew by a quarter of an inch.

Keep in mind, I had already been working out prior to this challenge, so these weren’t “newbie gains” as they say. The only thing that was really new to my workout routine was just the added creatine.

When comparing this challenge to a challenge like the one punch man challenge for instance,100 pushups, 100 situps, 100 squats and 10k run every day, I feel like this routine is far superior in comparison. This challenge gives your muscles time to recovery and grow and you are much less likely to get injured.

@BulkSupplements, #bulksupplements, #bulksuppsyt, #ad

Hacking Metabolism For Muscle Growth - My Lumen Experience

Simple Man 2022-05-03 | Want to hack your metabolism? Try the Lumen for yourself - https://www.lumen.me?fid=5227&utm_source=influencer&utm_medium=influencer

Be one of the first 100 people to use the code SIMPLE to save $50 off your Lumen device!

Your metabolism can be a bit of a mystery. I’ve questioned at times if mine is fast or slow at times, I’ve wondered why I’ve struggled to lose weight at some points, and at other times why I couldn’t gain any.

For the last few weeks though I have been using this device called the Lumen, to figure out exactly how my metabolism is working and how I can make adjustments to my eating habits to make it function better.

So let me briefly explain how the lumen works. For your body to run it needs to burn either carbohydrates or fat and depending what your body is using for fuel, when you exhale, your breath contains a varying amount of CO2. This device is able to measure how much CO2 is in your breath and is able to determine what your body is currently using as fuel.

Based on what your body is using, the Lumen can make recommendations on which food sources you need to eat more or less of in order to meet your metabolic needs. Sometimes it may even be just a matter of timing like this commenter stated.

The Lumen works with an app on your phone or tablet and you can choose what your goal is. You can pick between weight loss, increasing muscle mass or just to gain general metabolic insights. I chose increased muscle mass for my goal and figured I'd probably also lose fat along the way anyways.

Generally, I eat two meals a day, lunch and dinner. I’m not on a low carb diet and I eat carbs as I please. I would say my diet is a third carbs, a third fats and a third protein. I wake up burning fat most days and then move up to burning both fat and carbs most of the time. But I did find out how one day of bad eating really affected my metabolism and it took much longer than I expected for my body to process it and return to normal.

On Easter, we had a big meal, and I definitely over ate, especially when it came to carbs. I finished the meal at 2 PM, and then I didn’t eat for the rest of the day. That night when I went to bed, I was actually kind of hungry, I used the lumen to take my reading and I found out I was still burning mostly carbs. The next morning when I blew into the lumen, I clocked in at a 3 which meant I was burning a mix between carbs and fat. A 3 was a bit higher than I was normally used to seeing, it was usually a 1 and sometimes a 2.

I skipped breakfast like I usually do on weekdays and took my reading again before lunch, at which point I was back up to a 4, which meant I was still burning mostly carbs. Normally I would have been a 1 by now because this was after I had fasted for 20 hours! In all it took 2 whole days for my metabolism to return to what I was used to seeing.

Another thing I learned is there were times after fasting I was sure I was burning fat, but I wasn’t, just like in the example I just gave. I do intermittent fasting periodically and generally after about 12 hours of fasting, it’s assumed you're starting to burn fat, but that was not always the case. Sometimes for me it would take several more hours for me to reach that point, but to 14 to 15 hours.

But on the flip side of that, sometimes I could reach that point much faster than 12 hours, sometimes it was only 9 to 10 hours. So it was really interesting to see how my body handled the different foods I ate and how my metabolism responded.

By using the app, you can track what you eat and the lumen can help make suggestions for how you should eat the following day based on how your body responded to foods in the past, which is pretty handy.

Like I mentioned previously, my goal with the lumen was to help me improve performance and to try and gain some more muscle. What I found though was I was struggling to eat enough protein to build the muscle I wanted. The lumen helped me to make adjustments to my eating and by making those adjustments and following a workout routine I was able to do just that and increase my muscle mass.

So I took measurements before I began using the lumen and following its recommendations. Here you can see my stats pre-lumen.

I was able to add size to all the muscle areas I worked out on except for my calves, but they are difficult for me to grow anyways and I was able to reduce the size of my waist. I give credit to the lumen for helping me to realize I wasn’t taking in enough protein to see the muscle gains I was after.

In all, I think the Lumen can be an incredibly useful tool in understanding how your metabolism works and can help you reach your desired results, whatever they may be. But with all things, you have to actually follow its advice to see any real results. It’s kind of like having your own personal dietitian helping you along the way.

A special thanks to Lumen for working with me to help make this video possible!

I Turned My Old Garage Into A Kick-Ass Gym - IFAST Fitness Power Rack

Simple Man 2022-04-30 | Want an IFAST Fitness Power Rack for yourself - bit.ly/3gXAKsl

Find IFAST on the web
Independent website link: ifastfitness.com/products/ifast-gym-package
TIKTOK：tiktok.com/@ifastsports?lang=zh-Hant-TW
YouTube：youtube.com/channel/UCMF-_NbQlPbrIg54UWs1CPg
Instagram：instagram.com/ifastfitness

My love of fitness started in a place just like this, an old garage, where me and my dad started doing the bench press together and it created a lot of good memories. My son is about to be the same age I was back then and I want to create those same memories with him, and not only that, I also want to get jacked, so I need to up my fitness game. That’s why I decided to create my own home gym, in the place it all started, my garage!

So here you can kind of see the spot that I chose, it’s about 8 feet by 8 feet.

Since I have limited space, I needed to get a piece of equipment that would be extremely versatile and allow me to work out my entire body. I also wanted something that could be put together relatively easily. For those reasons I chose the Power Rack from IFAST Fitness.

So as you can see behind me we got the power cage assembled. My 8 year old son and I put this together and it was super easy. We opened the boxes, laid everything out, and assembled all in about 45 minutes. You could probably do it by yourself if you had to, but it’s nice to have an extra set of hands to help you. It’s also worth mentioning If you are watching this video because you’re interested in getting the power rack from IFAST Fitness, they have an assembly video on their website, I'll link it below, it’s very good and you’ll have no issues at all if you watch that video first.

So here is what the power rack looks like assembled in my garage. The 8 foot by 8 foot area I cleared out was the perfect size.

From my initial impressions in just testing it out, here are a few of the reasons why I really like this setup and chose it to begin with. First, the frame of the power rack allows you to move the accessories around super easy and can accommodate so many different exercises all in a matter of seconds, which was important for me because when I do lift with my kids or with my wife, it’s important to be able to quickly adjust it so it’s setup for their smaller bodies.

The bench is also highly versatile, It’s fully adjustable and super easy to move around so it makes switching it around for different exercises super easy. Not only that, it’s rock solid.

The weights from IFAST Fitness are also incredible, they are rubberized, super solid, easy to handle and are so much better than any of the all metal weights I’ve used in the past!

Now I am going to be working with a personal trainer very soon to come up with a complete body routine using this power rack, so I will have another video coming out soon with the details of that program, but I want to quickly go over some of the exercises you can do with this so you can see just our versatile this power rack can be!

I am super excited to say the least about my new garage gym and all of the possibilities that have now opened up to me. I can’t wait to see how much more I’ll be able to progress in my fitness aspirations.

So well that’s all I have for you in this one, I will see you in the next one!

@IFAST #IFAST

How Excess Weight May Be Affecting Your Testosterone

Simple Man 2022-04-15 | The other day I was looking through my past testosterone test and got the idea to compare them to the historical data on my scale to see how much I weighed during each of these tests.

You see over this time I have been steadily getting into better shape and lost over 20 pounds in the last year or so. Subsequently, my testosterone levels have also been increasing along the way.

So at the beginning, I weighed 205.4 pounds (93.2 kg) and had an overall testosterone level of 766 ng/deciliter.

Several months later, I had dropped down to 195.6 pounds (88.7 kg) and my testosterone level increased to 820 ng/deciliter.

I hovered around 195 for quite a while but eventually dropped down to 185.2 pounds (84 kg) and saw my testosterone levels go to the highest I’ve ever seen them to 884 ng/deciliters.

I found it interesting that this small set of data was very consistent in that for every 10 pounds I was able to lose, my testosterone levels increased around 60 ng/deciliter each time.

Now every guy needs some fat. But too much body fat, and your total testosterone levels may start to plummet. In fact, there is a wealth of evidence that obesity is negatively correlated with testosterone levels. One study found that obese men were more than 8x as likely to have a low testosterone level. And with low testosterone levels comes increased likelihood of erectile disfunction.

Obesity holds the title as the most effective predictor of low testosterone in men and increase erectile dysfunction.

There’s actually a number of reasons why obesity contributes to low testosterone levels, but the major one is fat cells.

So when a guy starts gaining weight from extra fat tissue, he’s got more and more of these fat cells that are converting his testosterone into estrogen. And thus, his testosterone levels will begin to fall. When you are a healthy weight, these fat cells convert only a small amount of your testosterone to estrogen so you have just the right amount of estrogen – not too little or too much.

But excess abdominal fat is known to produce a large amount of these fat cells that convert testosterone into estrogen, so it can be particularly devastating for a man’s testosterone levels if his extra pounds tend to gather around his midsection.

Weight loss, it turns out, boosts your testosterone levels. In fact, if you’re overweight right now, taking off some of those pounds is one of the best things you can do to increase your testosterone levels.

Generally speaking, resistance exercise – like weightlifting – is the best kind of exercise for increasing your hormone level when it comes to testosterone, but you need to keep it up for at least 6 months to see a significant difference.

Studies have found that men who were able to lose 15% of their body weight witnessed significantly improved erectile function.

If you're interested in finding out your testosterone levels, check out my friends at let’s get checked. You take a small blood sample from home, send it in and get your results, it’s super simple and if you use the code Simple30, it will save you 30% off your purchase.

Well that’s all I have for you in this one and I just want to say thank you for watching!

Check out your testosterone levels at home: trylgc.com/simple (sponsor of this channel)
Use the code SIMPLE25 to get 25% off your test. By using my LetsGetChecked link, you support my channel, so if you do, thanks in advance!

Fight Club Fitness Challenge - 10 Burpees / 25 Push-Ups / 40 Sit-Ups / 55 Squats / 70 Jumping Jacks

Simple Man 2022-04-10 | Guys, I am challenging you right here, right now! This is the fight club fitness challenge, taken right from the popular men’s group “Fight Club”, which aims to help men better themself, just like I hope this channel inspires you to do.

This is a timed challenge and at the end of this video, I filmed myself completing the whole challenge. After I explain the challenge I hope that you’ll pause the video and compete against me to see who finishes this timed fight club fitness challenge first.

So the challenge goes like this:
First you do 10 burpees
Then 25 pushups
Followed by 40 crunches / sit-ups
Then 55 squats
And finish by doing 70 jumping jacks.

Move through these exercises as fast as you can and see how quickly you can compete them.

Once again:
10 burpees
25 pushups
40 crunches/sit-ups
55 squats
70 jumping jacks

Got it, good. Now get into your position and pause the video now, this challenge is about to begin!

Fight Club 414 Men's Group - fightclub414.com

(Note: I am not affiliated with Fight Club 4:14)

#fightclub #fightclub414 #fitness #challenge

Pull-Ups & Chin-Ups - Are You As STRONG As Other Men?

Simple Man 2022-04-09 | When it comes to Pull-Ups and Chin-Ups, are you as strong as other men? Put yourself to the test to find out how strong you are on a body weight to strength fitness test.

As a man, how many pull-ups and chin-ups should you be able to do?

Well according to the research, the average man under the age of 40 should be able to complete at least 8 pull-ups and 9 chin-ups. But let’s break it down a little more because your age does affect these numbers as well.

Here is a chart with the different age categories and your ranking by the number of pull-up reps you can complete:

And here is a chart with the different age categories and your ranking by the number of chin-up reps you can complete:

So in a strength to bodyweight ratio,

Beginners are considered stronger than 5% of men
Novices are considered stronger than 20% of men.
Intermediates are stronger than 50% of men.
Advanced are considered stronger than 80% of men.
And elites are considered stronger than 95% of men.

When it came to pull-ups, I was able to get to 13 before my shoulder started hurting at which point I tapped out.

Next I took a break, then moved on to the chin-ups portion of this challenge.

When it came to chin-ups I fared slightly better, and was able to complete 17 reps.

So now it’s your turn. Let me know how many you were able to do for both pull-ups and chin-ups along with your age and drop your results in the comments below. I look forward to seeing how you fared. Best of luck fellas!

1 Minute Sit-Up Challenge

Simple Man 2022-04-07 | It’s time to find out how you compare to other guys when it comes to the 1 minute sit-up challenge. The rules are pretty simple, you have one minute to do as many sit-ups as you can with your hands behind your head.

Once one minute is up, you’re done.

According to an article from Men’s Health, men in their 20’s averaged 40 sit-ups in a minute.

Men in their 30’s averaged 36 sit-ups in a minute.

Mens in their 40’s averaged 31, men in their 50’s averaged 26 and men in their 60’s averaged 20 sit-ups in one minute.

I just took this challenge and was able to get 45 sit-ups, now it’s your turn. I made this video exactly 60 seconds, so if you don;t have a timer handy start this video over and do sit-ups until it ends, then let me know how many sit-ups you managed to get in 1 minute along with your age.

Best of luck fellas!

#fitness #situps #situpchallenge

1 MINUTE PUSH UP CHALLENGE - HOW DO YOU STACK UP?

Simple Man 2022-03-26 | It's time to put yourself to the test in this 1 Minute Push Up Challenge! Are you able to do enough pushups in one minute to beat the avenger for your age? Find out how many pushups you need to be able to complete in one minute. The challenge is simple, do as many push ups as you can in 1 minute, that's it.

According to an article in Men's Health, men in the following age groups are able to do this many Push Ups in 1 minute:

20's - 33
30's - 27
40's - 21
50's - 15
60's - 15

Check out your testosterone levels at home: trylgc.com/simpleman (sponsored)
Use the code SIMPLE30 to get 30% off your test. By using my LetsGetChecked link, you support my channel, so if you do, thanks in advance!

#pushupschallenge #pushups #fitness

FORGET REGULAR PUSH-UPS, TRY THESE INSTEAD!

Simple Man 2022-03-23 | Looking for a pushup that will not only help to build you chest and triceps, but also work out your abs and legs also, check out this variation of push-up, often referred to as the Mike Tyson Push-up.

This pushup variation will help build strength and endurance!

#pushups #homeworkout #fitness

AVERAGE GUY DOES 100 PUSHUPS A DAY - TRANSFORMS BODY!

Simple Man 2022-03-19 | It all started by doing 100 pushups a day for 30 days, but it didn't stop there. After the 30 days were up, I continued doing pushups nearly every single day for over a year. The initial challenge started me down a path of improving my life for the better, to become healthier and stronger.

This video documents my progress of doing 100 pushups a day and how it changed my life and body in that time.

#100pushupsaday #30daychallenge #fitness

Bodyweight Dips Everyday Results

Simple Man 2022-03-19 | In this challenge I do 100 dips a day, every day, for 30 days. This dip challenge was one of my favorites. In the end I saw insane results to my body. My chest, back, shoulder and arms grew huge and I put on a lot of muscle in a short amount of time!

If you want more details on this challenge, you can find the full video here - youtu.be/luIWe1Le3HI

Here is the link to the dip bars I used in this video - amzn.to/3N5hEPG

#30daychallenge #fitness

100 Squats A Day For 30 Days

Simple Man 2022-03-19 | I did 100 squats everyday for 30 days and here are my results. I started out with just my body weight and later added a dumbbell to help my my stability. In the end I added and an impressive amount of muscle to my thighs.

Body weight squats are a great at home workout anyone can do and get real results from.

If you want to see the full video where I cover the challenge in more detail, you can find it here - youtube.com/watch?v=DjWZhxPcYLg

AVERAGE GUYS TRIES TO GET BIGGER ARMS IN 30 DAYS - WORKING OUT ARMS EVERY DAY

Simple Man 2022-03-19 | For 30 days I worked out my arm every single day. On odd days I focused on my biceps and on even days I focused on my triceps. I did various different exercises to try and grow my arm as much as possible in just 30 days. In the end I was able to pack on some muscle and grow my arms in just 30 days.

#fitness #30daychallenge

100 Situps A Day For 30 Days

Simple Man 2022-03-19 | In an effort to reduce my excess belly fat I took on 100 situps a day for 30 days while also restricting my calorie intake to 1600 calories a day. It's important to note, that you need to maintain a good diet in order to get any type of results with this challenge.

This was the bench I used in this challenge - amzn.to/3whRnrq

If you want to see the full video of when I originally did this challenge where I discuss it in more detail, you can check out that video here - youtu.be/pqQoxtbUzmE

Keywords
sit ups, 100 sit ups a day results, sit ups for 30 days, 100 situps a day for 30 days, 100 sit ups for 30 days results, reducing belly fat, losing fat around your stomach, losing love handles, getting rid of stomach fat, how to lose stomach fat.

100 Dips A Day For 30 Day - Insane Results!

Simple Man 2022-03-17 | What happens when you do 100 body weight dips a day, everyday for 30 days? You transform yourself into an absolute monster! In this video show you my results from doing 100 dips a day for 30 days and the results are incredible! I also discuss some of the details from this 100 dips a day for 30 days challenge.

100 dips a day for 30 day was hands down the best upper body workout challenge I have ever done for improving my physic in such a short period of time

If you are interested in the bars I used, you can purchase them from Amazon here - amzn.to/3wdmS63

My Diet Video - youtu.be/U-FkIAobrlc

100 dips a day
100 dips a day for 30 days
doing dips everyday
dips
dips transformation
100 dips a day results

#fitness #bodytransformation #fitnesschallenge

I Walked Over 25,000 Steps A Day For 30 Days - Incredible Results!

Simple Man 2022-03-12 | If you google what is the best form of exercise, the result you will see will be walking. While it doesn’t burn the most calories, you can do it for a long time, it gets your heart rate up and improves your cardiovascular system, it has a relatively low impact on the body, and just about everyone can do it. So it makes walking one of the most sustainable forms of exercise for most people. Also, it’s really fun to get outdoors, maybe talk to a friend while doing it, or listen to a podcast or book and learn at the same time!

Now 10,000 steps a day has long been the suggested goal for most people, but the average American typically only gets 3000 to 4000 steps in each day.

Now I am no stranger to walking challenges. I've done several in the past, but before attempting this endeavor, I got my diet under control by changing my eating habits. I went from 198.2 pounds, down to 187.4. Then I stagnated and stayed around 188 lbs for several weeks. I knew I needed to kick it up a notch to get over this plateau.

So for the next 30 days I decided to dedicate as much time as I could to walking to find out what kind of results I could get. So here is what I found out from this experiment.

According to the data, to get the most out of your walk, you need to make sure you walk at a brisk pace. For me, this is between 3 to 4 miles per hour.

Now I know it may be difficult to gauge how quickly we are walking, so I recorded myself on the treadmill at various speeds so you can get an idea of exactly how fast you have to be walking to be at these speeds.

Here is one mile per hour
Here is two miles per hour
Here is three miles per hour
Here is four miles per hour
Here is five mile per hour

Walking around 3.5 miles per hour I can get in around 6500 steps per hour. This speed keeps my heart rate in the 110 to 120 beats per minute range.

I dedicated at least 2 hours towards strictly walking every day, some days I had more time and could dedicate 3 or 4 hours and I combined these steps with the normal number of steps I take in any given day to come up with the total number of steps I took for the day.

In the course of 30 days, I averaged 27,607 steps per day, for a grand total of 828,229 steps for the month! This comes out to a total of 414 miles for the month! That’s greater than the distance of the state of Kansas (410 miles wide)

The increased walking clearly had a positive effect on my cardiovascular system. My resting heart rate also went from 62 beats per minute to 57 beats per minute.

I found I burnt about 45 calories for every 1000 steps I took, so when you combine the burnt calories from walking with my basal metabolism rate, I burnt around 3000 calories a day.

When sticking to a healthy diet I was dropping about 2 pounds every week. This was a healthy amount of weight to lose in a week.

Diet is really a very important part of losing weight and maintaining health, that truly can’t be stressed enough. When you combine a good diet with just brisk walking, I promise you will see results.

I’ve covered my diet in a previous video, but if you missed it, I want to cover it again just to show you how just changing my diet made a huge difference in my overall health.

So with a healthy diet and over 25 thousand steps a day, my weight went from 188 pound down to 178.6 pounds over the course of 30 days. Some other impress stats that changed were:

My BMI went from 26.3 to 25
My total body fat went from 20.9% down to 18.9%
My subcutaneous fat (the fat stored in the skin) dropped from 18.2% down to 16.7%
My Visceral Fat (the fat stored around your organs went from 9 to 7

Link to my diet video: youtu.be/U-FkIAobrlc

How Do You Measure Up To Other Men?

Simple Man 2022-03-04 | It goes by many monikers, bologna pony, big jim and the twins, one eye-pete, your third leg, the trouser snake, the list goes on and on.

And as a guy, it’s natural to wonder how your pocket rocket compares to everyone else’s. So in this video, we are going to do just that, so we can come away knowing just how our package stacks up to the competition.

So first and foremost, let’s discuss length. The average erect length is 5.6” or 14.2 cm. I did some digging and found that the current world record is a massive 18.9” or 48 cm long.

Now there is also something known as a grower versus a shower. What this means is some men’s flaccid length is just shy of their erect length. So if the difference between your flaccid state and your erect state is less than 1.5” or 3.81 cm, you are known as a shower.

If the difference between your flaccid state and your erect state are greater than 1.5” or 3.81 cm you are known as a grower.

Shower’s on average had about a 1.2” or 3 cm change in length while growers had on average a 2.1” or 5.3 cm change in length.

Showers account for about 73% of men and Growers account for 27% of men.

When it comes to circumference, that is the length around the shaft, the average is 4.8” or 12.2 cm. This is roughly the size of a ping pong ball. While I couldn’t find the exact world record for girth, the guy I spoke about previously with the record for the longest came in at 10” or 25 cm.

While we may be envious of this record holder, he actually said that having such a large dong has ruined his life. He is incapable of having a love life or holding down a job because of its mammoth size.

So speaking of love life, what size do most women prefer? According to a study of 75 women, the perfect size was 6.3” or 16 cm long and 5” or 12.7cm in circumference.

So now let’s discuss the two twins. The average size for a testitcle is about 1.9” or 4.8cm long. This is about the size of a small to medium sized chicken egg. The size of the testicle can affect a man's testosterone levels. The larger they are the more likely your testosterone level is to be higher, the smaller they are, the more likely your testosterone levels are to be lower. The average testosterone level for a man is around 679 ng/dl. As men age, their testicles do tend to shrink and their testosterone levels tend to go down. This is pretty normal.

Now what about seman volume? Normal volume ranges from 1.5 ml to 5 ml with the median being about 3.7 ml.This is roughly a ¼ of a teaspoon to a full teaspoon. Men in their 30’s tend to produce the most volume.

Normally an ejactulation can travel up to a few feet and sometimes it may just kind of dribble out. It depends on the strength of the muscle that propels it out. The longest record distance was over 18 feet however, that’s pretty darn impressive.

Some people fire off like a musket, requirely a longer reload time, others can fire off multiple rounds in a shorter period. This recovery time is known as a refractory period, the older you are the longer this period typically is. For older guys it’s typically 12-24 hours but sometimes up to a couple days. If you are in your teens and 20’s it could be as short as a few minutes.

So once you and your lady friend get going, how long do most guys last? Well on average, most guys last about 6 minutes. Guys in their 20’s typically have sex around 112 times a year or twice a week and guys over 30 ussually around 54 times a year, or once a week.

So there you have it. Now you can determine how you stack up to other men. That’s all I have for you in this one, I’ll see you in the next one.

Check out your testosterone levels at home and support my channel check out: trylgc.com/simpleman (sponsored)
Use the code SIMPLE30 to get 30% off your test.

Clean Eating For 30 Days Overhauled My Body!

Simple Man 2022-01-01 | Check out your testosterone levels at home: http://trylgc.com/simple (sponsored)
Use the code SIMPLE25 to get 25% off your test. By using my LetsGetChecked link, you support my channel, so if you do, thanks in advance!

Four months ago I went through the worst illness I ever experienced in my life. To be honest I wasn’t sure I was going to make it at some points. When I went to the doctor my blood pressure was suddenly sky high and despite being what I considered fairly healthy, I knew I needed to make some changes regarding my health.

Being active wasn’t really my issue, I was plenty active. My issue was my eating habits. So just like Hippocrates said, “let food be thy medicine and let medicine be thy food.” So I set out to change myeat habits and basically, I stopped eating like I hated my body. And the results I’m about to show you, will likely make you want to start making some changes of your own.

So I want to be clear on this video, the results you’ll see here are results just from changing my eating habits, I did not follow any exercise program during this time other than just go for walks, which I was doing beforehand.

So before I show you how I ate, let me show you my results after just 35 days of changing my diet.

My weight dropped 11 pounds, my body fat percentage dropped 2.3%. My subcutaneous fat, which is the fat stored in the skin, dropped 2%, visceral fat, the fat stored around your organs, also had dropped.

My blood pressure went from 141 over 97 to 110 over 71.

My blood sugar, also known as your A1C went from 5.24% down to 4.8%

My overall testosterone level went from 711 nanograms per deciliter to 884 nanograms per deciliter, which is higher than it's ever been since I began checking my testosterone levels 2 years ago.

My free testosterone levels also went up from 41 to 46.81.

So now the big question, what did my diet look like? Well first thing first, I stopped my worst habit of drinking soda completely. I switched to just drinking water only.

Next I decided I wanted to eat foods that were minimally processed, meaning basically natural, foods that would be good for me and foods I thought I could eat and be happy with for the long term. I came up with the following foods:

Eggs, Steak, Nuts, Oatmeal (plain rolled oats), Potatoes, Rice, Beans, Shrimp, Broccoli, Asparagus, Blueberries, Spinach, Tuna and Extra Virgin Olive Oil.

These foods would consist of a bulk of my diet. I tried to eat these foods 90% of the time. I didn’t count calories and ate until I was full. When I saw I ate these foods 90% of the time, that means that from time to time I would eat something else. For instance, I would have a small dessert occasionally or maybe some Thai food once in a while or a bowl of chili here and there but it was all in moderation and I would return back to the staples on my list which consisted of 90% or more of the calories I was consuming.

So for breakfast I’d have eggs or oatmeal with blueberries and nuts in it, or just a handful of nuts.

For lunch I’d have a baked potato with some olive oil on it, or tuna, or a salad with eggs, nuts and olive oil on it. A rice mix with beans in it with some type of meat.

My dinner was mostly eggs and potatoes, sometimes I would have steak with broccoli or asparagus, sometimes shrimp and rice.

I really ate a lot of eggs, potatoes and olive oil during this period and I found that I really like them and want them often now.

There have been other benefits besides the ones I mentioned earlier regarding my health. I generally feel better, as in much less bloated, much more regular bowel movements, the old dilemma of what to eat has become much easier. I generally feel much better than I did before, and unlike a lot of other times when I tried to lose weight by dieting, I’m not really looking toward reaching a goal weight then stopping. I feel like this has become a long term lifestyle change, which is what I wanted from the beginning.

To those who also wish to make similar changes, here is my advice to you, nothing I can say is going to motivate you in the long term to make changes, ultimately you have to figure out what is important to you and use that as your motivation. For me, mine came from being in isolation after getting covid. I knew I wanted to be there for my family in the future and I need to make better decisions regarding my health. I always remember this when I feel weak. I can’t go back in time to make changes if something were to happen with my health in the future. Now is the time I have to put in the work to hopefully prevent that in the future. So that is how I try to look at it.

By using the LetsGetChecked link you are supporting my channel, thanks in advance!

I Overloaded On Caffeine For 8 Weeks - Here’s How It Affected My Testosterone Levels

Simple Man 2021-11-16 | Check out your testosterone levels at home: http://trylgc.com/simple (sponsored)
Use the code SIMPLE25 to get 30% off your test. By using my LetsGetChecked link, you support my channel, so if you do, thanks in advance!

A study posted in the Nutrition Journal stated that men who consumed higher levels of caffeine regularly were more likely to have higher testosterone levels then those who did not. The higher caffeine intake also helped to reduce the levels of Sex Hormone binding globulin in men. The claim seems even more legitimate when you factor in other studies that have shown that caffeine drinkers can have increased libidos and better sexual performance, even providing a viagra like effect for men suffering from ED.

In this experiment I tested my testosterone levels with no caffeine in my system for 2 weeks, then began to ingest 400mg of caffeine a day for 8 weeks to compare how my testosterone levels had changed.

To help me conduct this experiment, I’ll be using an at home testosterone testing kit from this video’s sponsor, LetsGetChecked. LetsGetChecked’s at home testing kits are super easy to use. They send you the kit, you prick your finger, provide a small blood sample, mail it back and get your results online, all without having to leave your home. If you’re feeling tired all the time, suffering from hair loss, weight gain, low sex drive or issues with sexual performance, you may want to get your testosterone levels tested. I’ll put their link below in the description along with a discount code for 30% off. I’ve used several different tests from LetsGetChecked and I highly recommend them.

My testosterone levels before this experiment were as follows:

Sex Hormone Binding Globulin also refered to as SHGB - 64.9 nanomoles per liter - SHGB transports testosterone through your blood system and is produced in your liver. If you produce too little or too much it can be a problem.

Free Androgen Index - 36- this is the ratio of free testosterone to SHBG in your blood. If you produce too much SHGB it will bind too much of your testosterone and it can’t be used in your body, so if you have too much SHGB it may show as low testosterone even if you have high levels of testosterone.

Total Testosterone - 640 nanograms per deciliter.

Once the experiment began drinking around 400mg of caffeine per day which would be 4 to 5 cups of coffee a day. My caffeine came in the form of these caffeinated mio drinks or black tea though as I am not a coffee drinker. I’d typically start drinking caffeine around 7AM and stop around 2PM. Overall it didn’t seem to affect my sleep like you might think it would. So here are my testosterone level results after consuming very high levels of caffeine everyday for the last 30 days.

Sex Hormone Binding Globulin was down slightly at 63.2 nanomoles per liter, just like the study had shown

My free androgen indeed was up, now at 41

And my overall testosterone levels were up as well now at 711 nanograms per deciliter.

In regards to the increased libido, I’d also say that was true as well.

Now even though the testosterone results were good, it did come with a bit of a trade off. I noticed during this time I had an increased amount of headaches. If I didn’t have caffeine soon enough, I’d get a headache, if I had too much at once, I’d get a headache and sometimes I would just have a headache all day.

Well, that’s all I have for you in this video, I’ll see you in the next one.

By using the LetsGetChecked link you are supporting my channel, thanks in advance!

100,000 Steps A Day - My Epic Challenge Review and 100K Subscriber Giveaway

Simple Man 2021-06-30 | Walking 50 Miles / 100,000 Steps In A Single Day - My Most Epic Challenge Yet! Ever since I began using a FitBit to track my steps, I always wondered how difficult it would be to walk 100,000 steps in a single day. For the last two years I have tried to get in at least 15,000 steps in every day. Many days I would be able to beat this mark, getting to the 20K, 25K, 30K, 35K and even the 40K marks. I knew this was going to be a difficult, but I felt I had conditioned my body to take up the 100,000 steps in a single day challenge. So I started to prepare myself mentally.

I rested the day before the challenge and began it promptly at midnight. That morning I had weighted in at 197.4 pounds. I found that I was able to walk about 6000 steps and hour, which is about a 3 mile per hour pace.

I walked around my division, which is about 5 miles round trip. Walking during the night was incredibly peaceful. There were no people out, just the sound of crickets chirping and frogs croaking. My division is around a golf course so I walked on the golf path for portions of the walk. This gave me a lot of time to think and refresh my mind.

With walking all through the night, right around breakfast time I had broken my previous one day walking record of just over 41,000 steps in a single day, and 40 minutes after that I had managed to walk over 26 miles, the distance of a full marathon.

At this point my body was tired. My feet were swollen, the shins just hurt, my lower back ached, my neck and shoulder there tight, but I wanted to try and get as much done in the cool of the day as I could.

Around lunch time I had cracked the 65,000 steps mark, and decided I needed to have a bit of a rest. So I went inside for a short bit. I started walking on the treadmill, but I really wanted to complete this challenge outside, so I took to the streets once again.

I pushed on despite the pain I was in. This was easily the most difficult challenge I have done to date from an exhaustion standpoint.I found myself taking a lot more breaks now, but I still pushed on to accomplish this challenge.

When I got to my house I was still a couple of miles away from hitting 100K steps, so I decided to make one more loop around my neighborhood. I hit my goal half way around but still had two make it back home. I needed up finishing the challenge with 105,453 steps.

I came home, took a shower and went to bed. The next morning I weighed in at 192 pounds, down 5.4 pounds from when I had started this challenge. I had walked 53.5 miles, the equivalence of 2 whole marathons.

This was an incredible challenge, but mentally and physically. I'm glad I was able to complete it, though I am not sure I will ever try it again!

I would not recommend this challenge to someone who is not already walking quite a bit. My feet and legs were already used to walking a lot, but it was incredibly difficult still. It would be very easy to get injured trying to complete this challenge, so I would recommend working yourself up to it if you want to give it a try.

#walking
#fitbit
#challenge

100000 Steps In 24 Hours Challenge

Simple Man 2021-06-16 | Walking 50 Miles / 100,000 Steps In A Single Day - My Most Epic Challenge Yet! Ever since I began using a FitBit to track my steps, I always wondered how difficult it would be to walk 100,000 steps in a single day. For the last two years I have tried to get in at least 15,000 steps in every day. Many days I would be able to beat this mark, getting to the 20K, 25K, 30K, 35K and even the 40K marks. I knew this was going to be a difficult, but I felt I had conditioned my body to take up the 100,000 steps in a single day challenge. So I started to prepare myself mentally.

I rested the day before the challenge and began it promptly at midnight. That morning I had weighted in at 197.4 pounds. I found that I was able to walk about 6000 steps and hour, which is about a 3 mile per hour pace.

I walked around my division, which is about 5 miles round trip. Walking during the night was incredibly peaceful. There were no people out, just the sound of crickets chirping and frogs croaking. My division is around a golf course so I walked on the golf path for portions of the walk. This gave me a lot of time to think and refresh my mind.

With walking all through the night, right around breakfast time I had broken my previous one day walking record of just over 41,000 steps in a single day, and 40 minutes after that I had managed to walk over 26 miles, the distance of a full marathon.

At this point my body was tired. My feet were swollen, the shins just hurt, my lower back ached, my neck and shoulder there tight, but I wanted to try and get as much done in the cool of the day as I could.

Around lunch time I had cracked the 65,000 steps mark, and decided I needed to have a bit of a rest. So I went inside for a short bit. I started walking on the treadmill, but I really wanted to complete this challenge outside, so I took to the streets once again.

I pushed on despite the pain I was in. This was easily the most difficult challenge I have done to date from an exhaustion standpoint.I found myself taking a lot more breaks now, but I still pushed on to accomplish this challenge.

When I got to my house I was still a couple of miles away from hitting 100K steps, so I decided to make one more loop around my neighborhood. I hit my goal half way around but still had two make it back home. I needed up finishing the challenge with 105,453 steps.

I came home, took a shower and went to bed. The next morning I weighed in at 192 pounds, down 5.4 pounds from when I had started this challenge. I had walked 53.5 miles, the equivalence of 2 whole marathons.

This was an incredible challenge, but mentally and physically. I'm glad I was able to complete it, though I am not sure I will ever try it again!

I would not recommend this challenge to someone who is not already walking quite a bit. My feet and legs were already used to walking a lot, but it was incredibly difficult still. It would be very easy to get injured trying to complete this challenge, so I would recommend working yourself up to it if you want to give it a try.

#walking
#fitbit
#challenge

Walking With Added Weight - How Many Calories Does It Burn

Simple Man 2021-04-03 | In this experiment I wanted to see how much carrying extra weight puts a strain your body. So I tracked how much how much by body worked at it's normal weight (200lbs in my case) to determine I had a max heart rate of 103bpm will walking 3 miles per hour for half an hour (10 minutes of exercise). My body burnt 85 calories during this test.

Next I added 25 pounds of weight, and conducted the experiment again, at 3 mph for half a mile (10 minutes of exercise). With the added weight my max heart rate increased to 126 bpm and I burned 95 calories.

Adding this extra weight put a strain on my entire body to some degree but I noticed it especially in my knees and feet.

After adding 50 pounds and repeating the experiment my max heart rate increased to 150 bpm and I burned 122 calories.

Finally I added 100 pounds of excess weight to my body and conducted the test again (half a mile at 3 mph lasting 10 minutes)

My max heart rate reached 180 beats per minute and I burned 173 calories. I was sweating profusely and was absolutely exhausted.

From this experiment I truly understood how difficult it was for someone who is overweight to begin the process of working out. It has to be one of the most difficult things they will ever do. It's so hard on your body.

After shedding all the weight and walking at my normal weight again it felt so much different. I noticed how much better I felt and realized you should never take your health for granted.

If you are overweight and struggling to lose they weight, don;t give up hope. Losing this weight will be one of the best things you will ever do. You will feel so much better and it will be worth all of pain and struggle. I wish you the best!

Running 1 Mile Everyday For 30 Days - Result!

Simple Man 2021-04-01 | A 2016 study showed that one fifth of adults felt the furthest they could run without stopping was 100 meters and according to a 2020 survey, the average person could only run a fifth of a mile without stopping and most people hadn’t run a mile in over a decade.

I’m 36 and spend most of my day sitting at a desk looking at computer screens. Cardio hasn’t really been my thing. I mean why run when you can walk, am I right?

But after watching my wife run in several races, I had to admit, it actually looked kind of fun. So this is where my story starts.

As you can see I don’t have the body of a runner. I’m 5’11”, 202 pounds and 23.8% body fat. According to my scale, my metabolic age is 3 years older than I actually am. Ouch.

So on my first attempt I ran a 12 minute mile. That’s a 5 mile per hour pace. My max heart rate hit a crazy high of 194 beats per minute. The number 1 thing I learned though, is running is a mental game you play with yourself.

You will find yourself wanting to quit shortly after you start. Your mind will start to tell you your legs are too tired, you can’t do this, my feet shouldn’t hurt like this, my lungs can’t take it, but you just have to embrace the suck and keep on pushing.

So now that I know I have it in me, it was time to focus on getting better, running that mile each day and trying to improve upon my last day's effort and to see if I can transform myself into a runner in just 30 days.

On day 4 I was able to run a 10 minute mile and I slowly begin to increase the speed on my treadmill on the days I ran on it.

By day 14 I hit a 9 minute mile, but I also started to feel the effects of running everyday without rest. I developed shin splints. The continued to nag me throughout the challenge and was just something I had to try and ignore and push through the pain. Is the the best advice, I'm not sure, but I'd gotten this far and I didn't want to discontinue this challenge.

The injuries did slow me down so my speeds weren't improving as quickly as they had been. By day 23 I got had gotten my time down to 8 and a half minutes. Also my knees began to hurt a lot more.

I decided at this point to just keep running, work on my breathing and then try to give it all on day 30. For my day 30 run I started at and 8 mile per hour pace for the first half mile. Then I bumped it up to 8.5 for a quarter of a mile and on the final quarter I kicked it up to 9 miles per hour and for the last 200 meters finished at 10 miles per hour.

My lungs were burning, but the accomplishment I felt was amazing. I finished at just a little over a 7 minute mile.

at 17 years old I was running a 6 minute 45 second mile, so seeing how im nearly 20 years older and 50 pounds heavier this was a huge win, and I am very happy with how far I cam in 30 days.

I didn't lose any weight during this challenge, mostly because I was less active than normal because of the nagging injuries. I tried to rest as much as I could for the next day. That being said, I actually felt amazing. I noticed a big difference with my breathing. I feel like I am getting more oxygen with each breath now and really feel great!

When I started this challenge I really wanted to run a 5K race, so I decided to run one, virtually on my treadmill, with the goal of finishing it without stopping. I was able to finish it with a time of 32 minutes. I really feel that I could improve on this, especially once some of my aches and pains subside. Now I have a new goal I can work towards!

I Wore A Fitness Tracker For 1 Year - What I Accomplished and How Ive Changed

Simple Man 2021-03-12 | Being one who’s always curious about how my body works, I decided 365 days ago I wanted to track it with a fitness tracker, the fitbit inspire hr in mycase, to see what all happened over the course of the year and how my body changed in this time. Throughout this experiment, I largely didn’t worry about following any special diet and just ate what I wanted just as most normal people do. What I found out was pretty interesting and a bit surprising! So let me show you...

Over the course of one year I managed to get 5,504,654 steps! That averages out to 15081 steps a day. I did make a point to try and get a lot of steps in, and when you start tracking your steps, the competitive nature pushes you to try and get more and more. For this reason I really love fitness trackers, they subconsciously push you to be more active then you otherwise would have been.

On my best day, during my 30,000 steps a day challenge I got in 41,430 steps and on my worst days when I was going through a back injury I only got 1674 for the day.

Here you can see how many times throughout the year I hit certain daily targets. With the fitbit you earn these badges which is kind of fun and can sometimes get you to make an additional effort to unlock a new one.

So all these steps equate to 2556 miles, or 4113.5 km, roughly the same distance coast to coast across the United States!

The following stat I really thought was crazy, my body burnt 1,241,365 calories over the course of the year! When you consider a pound of fat is roughly 3500 calories, that equals 354.7 pounds or 160.9 kg

According to my tracker, I burnt on average 3401 calories per day. That being said, I do personally think this number is a bit inflated, and if I were to guess I’d say by as much as 20%.

If you were wondering where I came up with that number, let me explain. As I stated earlier, I didn’t really watch what I ate during this year, I just ate what I wanted without much worry. I did on several typical days track how much I ate, just to see how much I would consume. On most average days I would eat between 2500-2600 calories per day. Some days much more and of course some days less. A 20% deduction from the fitbit calorie calculation figure puts the total at 2720 calories burnt per day. This seems much more of a reality, especially when you consider over the course of this year, my total weight has only dropped 5.6 pounds.

Beside the slight weight drop, I did see other improvements to my overall health as well.

When I started, my resting heart rate was 76 beats per minute. Overtime with all of the walking I was able to lower my resting heart rate down to 59 beats per minute, signs of a significantly healthier heart!

Sleep is another important factor to health. The quality of my sleep improved steadily throughout the year. Fitbit calculates your sleep based on the duration of your sleep, your sleep cycles and your heart rate while sleeping and gives you a score. When tracking began, my sleep score was an average of 76, which is considered Fair on the score chart. Now my sleep score is consistently in the high 80’s averaging 84 which is concerned Good and I often get into the 90’s with 95 being my highest score to date which is considered Excellent. I think just getting more overall exercise during the day helps you to sleep better.

Overall wearing a fitness tracker did prove to be a positive influence on my health. Had I not worn it I certainly would not have burned as many calories as I did leading to increased weight gain over the course of the year for sure. This is something that you have to be so mindful of as you get older.

Seeing how much I actually move throughout the day helps you to stay more active too, because you now have this visual reminder of your laziness. My heart’s healthier now because of it and I definitely sleep better. With all of this information, I now have new goals to try and reach this year.

Well thanks for watching, I hope you found it interesting and I will see you in the next one.

15 Month iRestore / 3 Month Minoxidil Hair Regrowth Update

Simple Man 2021-02-24 | I just wanted to share a very quick 15 month update on how my hair has grown back using my iRestore professional. I gave myself a buzz cut to get a good apples to apples comparison, so hopefully you can get a good idea of my true progress.

Please note iRestore did send this device to me to test with for free, but this video is not sponsored by them.

I have signed up for their affiliate program, so if you are interested in purchasing an iRestore by using the following link - http://bit.ly/2JWOLX4 use code SM300 to save yourself $300 dollars off the iRestore Professional Device.

I receive a small commission that helps support this channel.

Use the code "SM300" to save $300 off the iRestore Professional device (this is the one I use)

3 Months Results With Minoxidil (Generic Rogaine) - What You Can Expect

Simple Man 2021-02-13 | Here are my 3 month results after starting Minoxidil. If you are interested in starting minoxidil I definitely recommend you check out my sponsor Keeps - joinkeeps.com/SimpleMan

So for the last three months I started using 5% minoxidil, this is the generic for rogaine, to see if I could improve upon the results I got through the last year of using low level laser therapy. And in this video I wanted to share with you how to use it, what I experienced, kind of what you can expect and my results thus far.

So a couple things to note real quick before I show you my progress. Most men start seeing results around the 4 to 6 month period with some not seeing any results until 12 months, so I am still very early in this process. I am still using the LLLT helmet from iRestore as I have documented in previous videos in addition to using minoxidil.

So here are my results over the last 3 months...

And if you are new to my channel here is how far I’ve come since I started using both LLLT and Minoxidil 15 months ago…

Minoxidil comes in two forms, a liquid form, which you apply with a dropper, and foam form which you apply with your hands. You apply both to the crown of your head and work it into the scalp with your finger tips.

I opted to use the form form because it actually works very well as a hair product replacement. I use about this much of the product for each use. I apply it to the crown of my head, messaging it into the scalp, I also apply it to the area in front of my crown and then I rub the excess into the rest of my hair. I apply it in the morning when I wake up and at night before I go to bed. Also make sure your hair is dry before applying it, otherwise it won’t absorb into the skin correctly and will drip.

So to answer a couple of common questions you may have:

Once you start using minoxidil, do you have to keep using it forever? Yeah, kind of. Here is the thing I have learned since dealing with hair loss. Outside of a hair transplant, which you could still end up losing in time for the same reasons you are losing your now , there is no cure to baldness, it’s really about playing defence. Sure you can experience some new hair growth, I have seen that myself, but the key is to prevent the hair from falling out, which is how minoxidil helps. So if you stop taking it, naturally your hair will begin failing out again. It’s a fight against nature. The sooner you start fighting hair loss after you begin to notice it, the better your chances of keeping your hair.

And on that note, if you are looking for options, a great one is keeps.com. Keeps.com is all about hair loss prevention. Through them you are able to work with a doctor to determine what’s best for you. You get access to some of the best priced options for minoxidil and finasteride and your first doctor's visit is free, and any follow up appointments with a doctor are only $5. So if you are serious about stopping your hair loss, I’ll put their link below.

Another question I see often is “does it smell weird?” No, it’s pretty much odorless.

Does it leave a residue on your skin? No, once it has absorbed into the skin which happens pretty quickly, maybe 2 minutes or so, I couldn’t even notice it was there.

Does it cause any redness, rash, irritation or itchiness? While some may experience these symptoms, I didn’t experience any of them.

Did I experience any symptoms? The only symptom I may have experienced was the first couple of weeks I got a few very light headaches that went away within 30 minutes. To be honest, I am not sure it was even from the minoxidil as I haven’t experienced them since then. The times I had experienced them was in the evening after removing my contacts and switching to glasses which may have actually been the cause, but I wanted to mention this just in case.

Can you style your hair with it? For me using the minoxidil foam was actually like using the hair product mousse. It has a little bit of hold and allows you to have a natural style to your hair without it being all hard and crunchy like a gel. I personally really like it for styling.

Do you experience shedding when you first start using it? Yes, I experienced a little bit for a couple of weeks, nothing major, I just noticed I was losing a few more hairs than normal. For me it lasted maybe 2 to 3 weeks and it wasn’t like anyone else would have noticed. After 2 to 3 weeks it had stopped.

Overall my experience using minoxidil so far has been very positive. I’ll be back with another update in a few months to update you on my progress and if you have any questions, just let me know in the comments section below.

That’s all I have for you this this one, I will see you again in the next one.

iRestore Progress videos can be seen here - youtube.com/watch?v=EWka-eVSMB0&list=PLWQJaKfsU4bjLF4SYqFX_FSqypWU84pV6

By using the sponsored links in this video you are helping to support my channel

Just For Men Control GX Grey Reducing Shampoo Test and Review

Simple Man 2021-01-05 | In this video I take a look at the Just For Men Control GX Grey Reducing Shampoo. I document my results and give my opinion on this product.

This product is made to gradually reduce grey hair in your hair and beard. Overall I thought the product worked pretty well and my only complaint was it did stain my hands no matter how carefully I followed the directions and washed my hands.

I noticed that my hair and beard did see a reduction in grey hair after only 5 uses.

You can get this product on amazon here - amzn.to/355foUf

This channel is an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

The Results of All My YouTube Fitness Challenges!

Simple Man 2020-12-02 | With the new year approaching, a lot of us are looking in the mirror and wondering how the heck we got to this point and are looking to start the new year with some positive changes. Over the years I have done a lot of fitness challenges on this channel, many of which you may be looking to attempt yourself. So with that in mind I compiled the results of all of these challenges in this video to show you exactly what you can expect from each of these challenges. If you want more information about each of these challenges, I will put the link to each video below in the description. So without further ado, let’s jump into it.

My first challenge was 100 pushups a day for 30 days. You do 100 pushups over the course of the day, preferably in one setting in sets of 10 or 20, but spacing them throughout the day works well too. When I started this challenge it had been a long time since I had done any sort of physical exercise program, but by the end of the challenge I had made some pretty impressive improvements to my physic.

A while later I attempted the 100 burpees a day challenge, originally I planned to go for 30 days, but because of injury, I only made it two weeks. I still saw great results and dropped 5 pounds in 14 days.

Next I did 30 days of chinups. One this challenge I did not do them everyday, rather I did them every other day over the course of 60 days. I started out a bit weak, only managing to get 3 chin-ups per set, but over the course of this 60 days, my muscle memory from the past returned and I knocked out 32 in one set! I also added ¾” to my arms!

I also tried jumping 1000 skips on the rope each day, this challenge only lasted one week, but I lost 1 and a half pounds.

After breaking some ribs, I opted for a low impact workout of walking, doubling the common goal of 10k steps a day to 20k steps a day, over the course of one week I lost 7.2 pounds and felt much healthier overall.

Some time later, I decided to see if I could do something about that dang fat on my belly, so I decided to clean up my diet while doing 100 sit ups a day for 30 days. Over this month I lost over 14 pounds and saw an incredible improvement in my midsection, no six pack though.

After the sit-up challenge, old habits die hard and I began to gain some of the weight back, so I decided to do a 48 hour fast challenge, during this period, I dropped about 6 pounds and had gotten to the lowest weight I had been in years.

Then quarantine hit and like most people I had nothing to do but sit around and think about what I wanted to eat next. The weight came back, so I decided to get out everyday for a walk, this time aiming for over 30k steps each day. IN a 7 day period I walked over 100 miles, and despite not changing my diet, dropped nearly 5 pounds.

Having done a lot of upper body challenges, I decided to give the legs some love. I’ve always had calves on the smaller side, so I decided to do 100 calf raises a day for 30 days. After 30 days, I gained half an inch on my calves, not to shabby really!

Next was 100 squats a day for 30 days. Admittedly my form started off terrible, but I stuck with it, got a little better at them and was rewarded. After 30 days of squats my legs grew over 2 inches. This challenge was probably my favorite in terms of benefits.

And after taking a break from pushups for a while, I took up the 100 pushups a day challenge once again, this time aiming to see how many I could get in a row. I ended up getting 75 in one set and my body improved once again.

If burning calories and losing fat is what you are after, I made a video where I put various exercises to the test, it’s a concise video so let me show you what I found.

100 Pushups A Day For 30 Days - youtu.be/y16fVhWG7Tk
100 Burpees A Day - youtu.be/t1wleRQRj1I
Walking 20,000 Steps A Day - youtu.be/HsHv8wFwy7M
Chin-ups for 30 Days - youtu.be/NWtBLVDiBpU
1000 Jump Ropes A Day - youtu.be/v-dqYE-lja0
100 Sit-ups A Day For 30 Days - youtu.be/pqQoxtbUzmE
48 Hour Fast Results - youtu.be/ME1pb87I0s8
100 Calf Raises A Day For 30 Days - youtu.be/dbMDrHnFdRM
100 Squats A Day For 30 Days - youtu.be/DjWZhxPcYLg
Walking 30,000 Steps A Day - youtu.be/hjyDYG90JCM
100 Pushups A Day For 30 Days Part 2 - youtu.be/zClqzMpOGZo
How Many Calories Each Exercise Burns - youtu.be/OJAA4snS8rQ

Chinups

IRESTORE LASER HAIR GROWTH THERAPY 12 - MONTH UPDATE | Before and After Comparison

Simple Man 2020-11-23 | If you are interested in trying out iRestore and found this video hopeful and want to support my channel, check out my affiliate link - http://bit.ly/2JWOLX4

Use the code "SM300" to save $300 off the iRestore Professional device (this is the one I use)

Here is the rundown of my story with hair loss and using the iRestore Professional to regrow my lost hair:

For the last 12 months I have been wearing my iRestore Professional LLLT (low-level light therapy) helmet every other day for 25 minutes to see if I could regrow some of my lost hair. You see 12 months ago my hair was falling out so rapidly it was only a matter of time before my hair was gone and being bald was my only option.

This was the point I decided to try iRestore to see if I could salvage what hair I had left. The iRestore Helmet works by directing 282 lasers and LEDS to your scalp, these laser and LEDs increase blood flow to the scalp and help stimulate stem cells to repair your hair follicles.

It takes time and you have to be consistent wearing the iRestore Helmet. I wore mine religiously and didn't miss a single day. I also switched shampoos and conditioners to iRestore's Anti-Hair Loss Shampoo and Conditioner. After the 3rd month of the program I noticed that my hair loss had basically stopped (other than the normal hair you shed naturally).

At 6 months, I was beginning to see the spots that were very thinning filling in. The people around me were even noticing and had begun asking if I was doing something to my hair because it seemed thicker than before.

By the time I reached the 12th month of using the iRestore, I really felt really good about my hair. I no longer felt self-conscious about it and really liked the progress I have seen. I will continue to wear my iRestore helmet and reporting my result to you in the future.

Here is my advice to you. If you are starting to notice that your hair is thinning, I would totally recommend the iRestore LLLT helmet, I wish I has started using mine sooner. The sooner you start, the more hair you will likely be able to save and the more your will be able to grow back.

iRestore Monthly Giveaway - www.irestorelaser.com/contest

How I Got The Best Sleep Of My Life With CBD

Simple Man 2020-10-24 | After seeing a clip from the Joe Rogan experience talking about how CBD can improve your sleep, I decided I wanted to experiment with my own sleep to find out if the CBD claim was true but also to determine if it was possible to improve my overall sleep.

After all, sleep is very important, just as important as eating healthy and getting regular exercise. Getting a great night's sleep can boost your immune system, prevent stress related weight gain and can help prevent illnesses like heart disease and diabetes

By the end of this experiment, I combined everything I learned and wound up getting the best week of sleep I have had in nearly a decade. I’m talking about falling asleep faster, maximizing the time that I sleep and waking up feeling refreshed and clear minded.

So without further ado, let’s get to my experiment.

First I needed to establish a baseline for what my sleep currently looked like. I used my fitbit to track my sleep which gave me a ton of detailed information about what was happening during the night. So for the first week I didn’t change anything regarding my sleeping habits. Here is what I determined:

I slept an average of 7 hours and 43 minutes a night. During this time I was awake or tossing and turning an average of 40 minutes each night.

I was in REM sleep for an average of 1 hour and 44 minutes. The average person gets about 90 minutes of REM sleep a night and makes up about 20 to 25% of your sleep. For me it comprised 22.5% of my sleep.

During this week I averaged 3 hours and 42 minutes of light sleep. Light sleep makes up about 50 to 60% of your sleep. For me it was about 48% of my total sleep.

When it came to deep sleep I got an average of 1 hour and 36 minutes a night. Deep sleep made up nearly 21% of my total overall sleep.

Some other things to note my heart rate averaged 60.43 beats per minute and my average FitBit sleep score was 81.85.

Just for reference FitBit sleep scores are calculated by taking into account the duration of your sleep, how much deep and REM sleep you got, and your heart rate and restlessness.

Most people get a score between 72 and 83.

For the next week I decided I would just apply some lavender oil in my beard and on my chest. Lavender has been shown to increase your slow wave sleep. Of everything I tried in the experiment, I can confidently say that wearing lavender helped me to fall asleep much faster than I normally would.

With Lavender, I noticed improvements in nearly every category.

I was awake less during the night from tossing and turning by an average of 2 and a half minutes. I got 3 more minutes of REM sleep, and 8 more minutes of deep sleep. My average heart rate lowered to 59.4 beats per minute.

Week 3 was the week I decided to test just CBD only. Each night I would take 100 mg of CBD.

With CBD, I was awake over 5 minutes less per night from tossing and turning compared to my baseline. I averaged over 6 more minutes of REM sleep each night. . My average fitbit sleep score for the week increased to 83.14 despite again sleeping 10 minutes less each night compared to my baseline.

Week 4 I tested Melatonin only. Melatonin is something that is created naturally in the human body to help you fall asleep. It can also be taken as a supplement. For this experiment I took 5 mg each night.

Melatonin again provided me with some noticeable benefits. I was awake during the night tossing and turning 3 minutes less per night. My REM sleep rose dramatically to an average of 2 hours each night which accounted for 26.5% of my total sleep. My deep sleep was down slightly, my heart rate averaged 60 beats per minute and my Average FitBit sleep score was 82.6 for the week.

All three on their own were solid, but what if I combined all three? This is precisely what I did on week 5, which gave me the best week of sleep I have probably had in over a decade.

So here are the results of using the lavender oil, CBD and melatonin combined.

I was awake 13 minutes less per night when compared to my normal sleep

I got 26 more minutes per night of REM Sleep

My light sleep was down by an average of 36 minutes per night, which is great because this is the sleep where you are awoken easily, so these minutes went to other more important areas of sleep like REM and Deep sleep.

I got 17 more minutes of deep sleep per night on average, this is a valuable time that impacts many aspects of your overall health.
My heart rate lowered 2 beats per minute, which means I was more relaxed.
And my fitbit score which indicated my quality of sleep rose dramatically from 81.5 to 85.7.
So it turns out that the CBD claim was indeed true, but you can also increase its impact in combination with lavender oil and melatonin supplements. By the last week of the experiment I could noticeably tell I was falling asleep faster, having a better quality of sleep and was waking up feeling refreshed.

100 Pushups A Day For 30 Days - Incredible Results!

Simple Man 2020-08-15 | 100 Pushups A Day For 30 Days - This is the montage from my 100 pushups a day for 30 days challenge.Instead of doing regular pushups every single day, II decided to switch up the style of pushups I did. During this 30 day challenge I did regular pushups, wide grip pushups, close grip pushups, incline pushups, decline pushups, weighted pushups, one armed pushups, clapping pushups and several other types of pushups.

Regular pushups target your middle chest and triceps, decline pushups target your upper chest and triceps, and inclined pushups target your lower chest and triceps.

For weighted pushups I just used a backpack and placed weights in it. I started with an additional 20 pounds, then moved up to 30 pounds.

I worked to increase the number of pushups I could do consecutively and ultimately concluded the 30 days by getting 75 pushups in a row.

I you reset between pushups sets for however long I needed until I felt like I could do a set of 20 to 25 pushups. If you struggle to do pushups, you can split the 100 pushups up and do them throughout the day. The whole point of the 100 pushups a day for 30 day challenge is to increase your strength and endurance. Don;t get caught up in the details, just focus on doing pushups and doing them with good form.

Doing pushups everyday not only benefited me physically, but also helped to boost me mentally. I invite you to take the challenge for yourself and push your self to your limits with pushups!

Click here to see my original 100 pushups a day for 30 days video which includes more details - youtube.com/watch?v=b56jHZiwe38

100 Push-Ups A Day For 30 Days

Simple Man 2020-07-28 | Click here to join my free 30 day push up challenge, in benefit of St. Jude Children's Hospital: simpleman.virtualhealthcare.org

Three years ago I decided to do 100 pushups a day for 30 days as a simple way to be more active and by the end, I got some pretty awesome results. Best of all my video inspired others to do the same.

Here’s the thing though, and maybe you can relate, lately I’ve been going through a period where I just haven’t been all that motivated and I’ve gotten a bit lazy.

So I am taking up the 100 pushups a day for 30 days challenge once again, and this time I want to invite you to come alongside me and many others in taking up the challenge! So before I show you my results from 100 pushups a day for 30 days, I want to tell you how you can join me.

It starts by going to simpleman.virtualhealthcare.org, and you can participate in the challenge for absolutely free, but there is also an option to purchase a paid entry which will get you a T-Shirt and have a donation made to St.Jude’s Children’s Hospital. I want to use this challenge as a way to raise some money for a good cause!

In addition to the donations made by the paid entries, I wanted to add some additional incentives, so I set some milestones that if reached, I’ll personally donate even more to St. Jude Children Hospital.

These milestones must be meet by January 31, 2021

If we can reach 100,000 pushups as a collective group, I’ll donate an additional $250

If we crush that number and reach 1,000,000 I’ll bump it up to $1000!

If this video can hit 1 million views, I’ll add another $250

And if my channel hits the 100,000 subscriber mark I’ll add another $250.

And if we hit 1 million push-ups, 1 million views and 100,000 subscribers by January 31, 2021 I’ll make it an even $2000 donation to St. Jude’s in addition to the donation made from the paid entries.

Virtualhealthcare.org will also be matching my donation, so if all the milestones are met, that $2000 donation will become $4000 in addition to donation portion collected from the paid entries!

So here is my 100 pushups a day 30 days journey!

For those of you who are ready to take this challenge, I wanted to share some helpful tips for you.

First, I would begin doing some push-ups ahead of time to prepare for the push-up challenge. If you have not been doing push-ups regularly, you will be sore for about 7 to 8 days afterwards. The soreness should wear off after that time, and you can continue to do push-ups through the soreness, but it will be difficult, and many give up the 100 push-up challenge because of it.

When doing push-ups keep your core as tight as possible so your back does not bend. Look forward and lower your body until your chest and chin touch the floor. While lowering your body, breath in. When you push up, exhale.

You can play with your positioning on the push-ups to target different areas. By inclining feet, you can target your upper chest. Regular push-ups target the middle chest and by inclining your upper body you can target your lower chest. You can also do close grip push-ups and really target your triceps.

A lot of people also ask if you it's okay to do modified push-ups from your knees and that is absolutely fine. This is a challenge to better yourself and build strength, so do what works for your body.

In regards to rest I have done it a couple of ways. Traditionally you can take a 3 minute rest in between your push-ups sets, but this challenge I took has long as I felt like I need between my push-up sets until I felt like I could get 20 to 30 reps in for the set.

That being said, you do need need to be able to do 100 in one set! That would be a huge achievement in itself! Split your pushups into sets that work for you. Like I mentioned, sets between 20 to 30 worked well for me.

In my video montage you saw me do many types of different push-ups, you may wonder is I did all 100 for the day the way I showed in my video. It really depended. variations like one armed push-ups and the flying push-ups I did just one set, and then did regular pushups for the rest. On the include and decline pushups or the weighted and close grip push-ups I would do all 100.

I think most of all, it's important to have fun with the challenge and keep yourself challenged with it to keep improving yourself. I really notice a difference in how I feel both physical and mentally when I keep up my push-up routine. I think you will find the exact same to be true for yourself as well!

Keywords: Pushups, push-ups, 100 pushups a day, 100 push-ups a day, pushups everyday, push-ups everyday

Never Skipping Leg Day - 100 Squats A Day For 30 Days

Simple Man 2020-06-02 | Okay, I will admit it, I have on occasion skipped leg day, but for the next 30 days that will not be an option, because for the next 30 days I will be doing 100 squats a day, everyday. During the 30 days I will not be doing any other leg exercises.

I would do all 100 squats in on setting. I liked to set my sets up like a pyramid, 10 squats for the first set, 15 squats for the second set, 25 squats for the third and fourth sets, 15 squats for the fifth set and 10 squats for the final set.

Typically when you begin doing squats for the first time, you will find yourself extremely sore for the first week. Luckily I have been doing squats off and on for the last few months as part of an experiment to increase my testosterone, so this allowed me to complete this challenge without getting sore.

Speaking of testosterone, I started to squats to help raise my testosterone and at the end of my experiment, I was able to raise it by 27%!

I started doing just body weight squats, but my form was pretty poor. I found when I added a 25 pound (11.3kg) dumbbell, it lowered my center of gravity and I was able to perform the squats with much better form. It allowed my to go lower and helped increase resistance.

In the end my legs grew an inch and a half. Before this challenge I also did a calf raise challenge. After doing both of these challenges I was able to increase my vertical jump by about 4 inches!
My legs look more muscular and my pants fit better. Overall the 100 squats a day for 30 days has been my most rewarding exercise challenge and I plan to keep incorporating squats into my exercise routine.

Keywords: 100 squats a day, 30 day squat challenge, squats everyday, legs everyday, body weight squats, goblet squats, bigger legs, home leg workout

How I Increased My Testosterone In 3 Months!

Simple Man 2020-05-22 | Check out your testosterone levels at home: trylgc.com/simple (sponsored)
Use the code SIMPLE25 to get 25% off your test. By using my LetsGetChecked link, you support my channel, so if you do, thanks in advance!

Between the ages of 25 and 30 a man’s testosterone level naturally begins to decline. But in this video I am going to show you how this 35 year old took some simple steps that boosted my testosterone levels significantly.

To check my testosterone levels, I’ll be utilizing LetsGetChecked.com once again, it’s seriously the easiest way to check your testosterone levels. LetsGetChecked sends you this little box that has everything you’ll need, you’ll prick your finger, collect a sample of blood, send it in and get your results in a few short days. It’s that easy. Not only can you check your testosterone levels, you can check a variety of other things as well. I’ve checked my cholesterol and a1c levels, it’s really an amazing tool to help you make positive changes in your life. You can use the code Simpleman20 if you’re interested in trying them out, it will save you 20% off their tests, I’ll put the link below in the description.

So in January coming off my 1 dozen eggs a day video I had an overall testosterone level of 645, which was right in the middle of the range a man my age needs to be in, but of course, I naturally wanted to see if I could boost it even higher. I did a bit of research on the topic and came up with a plan, here is what I did.

First, I started doing bodyweight squats. I started doing these a few times a week, but recently started doing them everyday. Doing exercises that incorporate the large muscle groups in the body have been shown to improve testosterone levels. I do some other exercises as well, but squats were the one exercise I really upped the intensity on. I will do anywhere from 100 to 300 squats a day.

Next, I started eating more red meat. Specifically steaks! Red meat contains zinc, and zinc is a natural testosterone booster along with vitamin D. I have been eating steak about 2 to 4 times a week for the last 8 weeks.

Speaking of vitamin D, I have been spending a lot more time outdoors lately and the sun is the best source of vitamin D for your body. I’ve been spending a lot of time outside walking more. Walking is great exercise which helps boost testosterone and it keeps cortisol levels low, which also helps with testosterone levels.

And finally speaking of cortisol levels, which is the stress hormone, I improved that even further by actually getting more sleep each night. I was typically getting about 6 hours of sleep each night, but for the last few months I have been getting between 7 and 8 hours.

So here is what you're waiting for, how much did my testosterone level improve? It started out a 645 but is now 820, an increase of 27%!

On my final testosterone test, I took a more comprehensive one, so you can see a little more information about my final results.

So beside my overall testosterone level being an 820 which is really pretty high for my age, my free testosterone level was a 46 which is really good, and my SHBG was just slightly high at 64.9, but since my overall testosterone level was really high and my free testosterone level was good, no worries there, but maybe in a future video I will see if I can bring that down a little bit.

Overall though, for just making some small changes, I got some pretty good results in boosting my testosterone! That’s all I have for you in this one, I’ll see you in the next one!

6 MONTH Review & Results from iRestore Low Level Laser Therapy (LLLT)

Simple Man 2020-05-07 | This is my 6 month update on using the iRestore Professional Laser Therapy Helmet.

If you would like to purchase an iRestore laser hair helmet like the one I am using in this video, you can do so here - http://bit.ly/2JWOLX4 You can use the code SM300 to save $300 on the iRestore Professional device.

I have had many people ask for an update on my results from my iRestore helmet since I started 6 months ago, and today is the day. In this video I am going to show you how my hair looks now after using the i-restore professional model for the last 6 months. I used this thing religiously, never missing a single time. The 4 to 6 month is the point in this process where you typically should begin to start seeing some results.

So here is what my hair looked like before.

And here is what my hair currently looks like now.

A few days ago, I shared these pictures on my community page, and 72% of people seemed to agree it has indeed improved.

Here are a few other before and after pictures you can compare.

So a couple things I want to note. I have only been using the iRestore professional laser helmet, the iRestore shampoo and conditioner, the irestore 3 in 1 supplements and the iRestore anti-hair loss serum. I have not been using anything else. Just the i-restore system.

At the two and a half month mark, I had a week where my hair started to shed a lot more than usual. It only lasted 1 week and this is actually normal. As you lose these hairs, they should hopefully begin to be replaced by stronger, thicker new ones. After that one week, I haven’t noticed any further hair loss. No hairs in the towel after I dry my hair, no hairs falling out when I brush my hair, the hair loss just seemed to stop completely for me.

I did begin to notice new hairs starting to grow as well, in fact I had a new hair begin to grow in a very obvious spot that clearly demonstrated the irestore was working at growing new hairs. Here on my forehead, about half an inch away from my hairline I noticed this tiny little hair starting to grow at about the 3 month mark. It has since turned into a nice strong hair. I noticed several others, but this one was just really obvious.

For me I certainly think my hair has improved since I began using the i-Restore. It really used to bother me because I continued to see the balding progressing, but now It really doesn’t bother me at all because I have seen the progression stop and slowly starting to reverse.

And finally one other thing I wanted to mention, I reached out to I-Restore to see if they would be willing to let me test their product and make videos about my results. They did not contact me. iRestore isn’t paying me for these videos, this is just me documenting my progress with their product and hopefully sharing my results with you to help you make an informed decision. In fact I have spent my own money to buy the shampoo, the supplements and the serum, so these videos cost me out of my pocket.

Whether you choose to buy one or not makes no difference to me. I just know I was really curious about this technology and wanted to see if it worked and that is why I am making these videos.

If you are interested in trying out the i-restore, they have provided me a code to give my viewers to save $300 of your purchase. I will put the link and code below in the description. I will see you again in another 6 months for my 1 year update! Until then, thanks for watching!

I Walked 30,000 Steps A Day / 100 Miles In 7 Day - Heres What Happened

Simple Man 2020-05-01 | So what does it take to walk 100 miles in a week, it averages out to about 14.3 miles per day.

For me, this is about 31,000 steps each day. Obviously this challenge is not something you could likely maintain day after day, but that is what makes this a challenge, it’s difficult!

I can get about 1000 steps in about 8 minutes, so this comes out to a little over 4 hours of continuous walking.

So here is a quick rundown of how I did each day.

One day 1 I was able to get in 32,896 steps, this equalled 15.27 miles and my body burnt 4610 calories for the day.

Just to clear things up a little bit here, every day my body will burn about 1836 calories even if I do absolutely nothing, this is known as your basal metabolic rate (bmr), so the increased activity burnt an additional 2,774 calories. My Fitbit tracks my heart rate, so it is able to use that data, combined with my current body composition to determine roughly how many calories were burnt. So this is how my calories burnt were calculated.

On day two I got in 37,108 steps for a total of 17.22 miles. The total calories burnt this day was 5117.

Day 3 started out wet and nasty, which meant a lot of walking would have to take inside. This involved walking around the house and in place, luckily though the weather cleared up and I was able to get outside for a bit. I ended up setting a personal best though 41,430 steps equaling 19.25 miles.

On day four I got in 31,137 steps for a total of 14.45 miles

Day five netted me 31,043 steps for another 14.39 miles

Come day six my body was wearing down but I still got in 30,249 steps equalling 14.29 miles

And finally day 7 I punished my sore body to get in 30,144 steps totaling 14.44 miles

And just like that, my week of walking 100 miles was over, and now it’s time for me to show you the results

In 7 days I walked 234,007 steps for a grand total of 109.32 miles or about 176 kilometers.

According to my fitbit I burnt 32,943 calories in these 7 days. My basal metabolic rate, the amount of calories my body burns every day just to keep itself alive is 1829 calories a day, this means that the extra activity of walking primarily burned 20,140 calories.

While walking my heart rate typically stayed between the range of 109 to 129 beats per minute.

According to the numbers my fitbit had me burning about 86 calories for every 1000 steps.

I started out with a weight of 196.8 pounds and finished the 7 days at a weight of 192.6 pounds for a total of 4.2 pounds lost.

My body fat percentage decreased by .9% and here are several other areas you can compare.

My calves also saw some minor growth, growing about ¼” when compared the end results from my recent video calf raises for 30 days.

You have probably heard of runners high before, where after running, the runner’s body releases endorphins that cause a state of euphoria. Walking this much also created a similar effect for me, a walkers high if you will.

Before I started this challenge my resting heart rate averaged 66 beats per minute. At the end of the 7 days that number had lowered to 61 beats per minute.

My blood pressure also improved lowering slightly from 120/88 to 117/82.

And finally, something I found the most interesting, I have grown 1 inch. I have always been 5”10” for years. My back began to hurt from all this walking and when I looked it up it said walking strengthens your spine and in effect can make you taller slightly taller. Sure enough when I measured my height I was now 5’11”. I actually don’t know if this occurred over this week or not though since I don’t normally measure my height and I have tried to make it a point to get in at least 15000 steps in a day for the last year and a half. Either way at 35 years old I grew 1 inch recently.

It was a fun challenge, and now I look forward to sitting down for a bit and getting some rest. I’ll see you in the next one!