1
00:00:00,560 --> 00:00:03,239
Speaker 1: Good a team. I hope you bloody terrific. Well, welcome

2
00:00:03,240 --> 00:00:08,119
Speaker 1: to another installment of the You Project. It's me so

3
00:00:09,119 --> 00:00:14,800
Speaker 1: full disclosure. This has been a really interesting episode to

4
00:00:14,920 --> 00:00:23,640
Speaker 1: put together and something that I probably know the most about,

5
00:00:23,960 --> 00:00:27,080
Speaker 1: which is strength training, which is gym work, which is

6
00:00:27,520 --> 00:00:29,560
Speaker 1: you know, the stuff that I spent the vast majority

7
00:00:29,560 --> 00:00:33,879
Speaker 1: of my life doing, but also teaching and coaching you know,

8
00:00:33,920 --> 00:00:35,879
Speaker 1: how to get strong, how to weight train, or how

9
00:00:35,920 --> 00:00:39,080
Speaker 1: to strength train. More broadly, not all strength training has

10
00:00:39,120 --> 00:00:42,080
Speaker 1: to involve weights or dumb bells or gettle bells or

11
00:00:42,120 --> 00:00:44,600
Speaker 1: bar bells, of course, But and I'm going to say

12
00:00:46,600 --> 00:00:50,839
Speaker 1: I have started and stopped this episode more times than

13
00:00:50,960 --> 00:00:55,560
Speaker 1: I want to tell you. I don't know why. I

14
00:00:55,600 --> 00:00:58,040
Speaker 1: don't know why. I think I think part of it

15
00:00:58,080 --> 00:01:03,160
Speaker 1: is because I just I don't know how the fuctor

16
00:01:03,560 --> 00:01:09,200
Speaker 1: fits forty five years of training and training others and

17
00:01:09,520 --> 00:01:14,960
Speaker 1: education and working in gyms and owning gyms, and you know,

18
00:01:15,040 --> 00:01:21,319
Speaker 1: being a fitness industry person and trying to trying to

19
00:01:21,319 --> 00:01:23,560
Speaker 1: get clear about what it is that I want to

20
00:01:23,600 --> 00:01:28,240
Speaker 1: tell you. You know, it's like it's almost like you've

21
00:01:28,240 --> 00:01:30,160
Speaker 1: been on a five year trip and you've got to

22
00:01:30,200 --> 00:01:34,160
Speaker 1: give somebody a five minute debrief on your five year trip,

23
00:01:36,840 --> 00:01:38,720
Speaker 1: and you think, fuck, where do I start. I've been

24
00:01:38,760 --> 00:01:40,760
Speaker 1: away five years and I've only got fight, and it's

25
00:01:40,880 --> 00:01:43,039
Speaker 1: kind of for me. It's like forty five years in

26
00:01:43,160 --> 00:01:49,000
Speaker 1: forty five minutes, give or take. So maybe I'll do

27
00:01:49,040 --> 00:01:53,680
Speaker 1: another one. This is, by no means absolutely comprehensive. This

28
00:01:53,840 --> 00:01:57,920
Speaker 1: is not the start and finish, and I guess, I

29
00:01:57,920 --> 00:02:01,080
Speaker 1: guess it's really aimed more for people who don't know

30
00:02:01,280 --> 00:02:05,440
Speaker 1: a lot about strength training, maybe people who know nothing

31
00:02:05,560 --> 00:02:08,600
Speaker 1: or next to nothing. Maybe people who have got a

32
00:02:08,600 --> 00:02:12,480
Speaker 1: bit of experience, or maybe some people who've been training

33
00:02:12,480 --> 00:02:14,040
Speaker 1: for a while and you just want to hear my

34
00:02:14,160 --> 00:02:21,280
Speaker 1: thoughts and ideas. This will not be advanced, but I

35
00:02:21,320 --> 00:02:27,079
Speaker 1: will talk about some advanced I guess, or more complicated

36
00:02:28,120 --> 00:02:30,799
Speaker 1: ideas and science, but I'll explain it in a way

37
00:02:30,800 --> 00:02:35,320
Speaker 1: which is completely understandable. So the last few times I

38
00:02:35,480 --> 00:02:38,440
Speaker 1: tried to do this, I just started banging on about

39
00:02:38,960 --> 00:02:41,600
Speaker 1: you know, sets and reps and volume and frequency and

40
00:02:41,639 --> 00:02:46,560
Speaker 1: workload and intensity, and then you know, when you talk,

41
00:02:46,600 --> 00:02:48,399
Speaker 1: and you think I'm talking a lot, but I don't

42
00:02:48,440 --> 00:02:51,040
Speaker 1: think I'm saying much. I felt like I was doing

43
00:02:51,040 --> 00:02:55,040
Speaker 1: that and I felt like I was probably maybe talking

44
00:02:55,720 --> 00:03:01,040
Speaker 1: over people's heads. So what I did was which I

45
00:03:01,080 --> 00:03:04,440
Speaker 1: don't normally do. But I've just written a bunch of

46
00:03:04,480 --> 00:03:08,480
Speaker 1: what I think of relevant questions in front of me,

47
00:03:09,600 --> 00:03:12,400
Speaker 1: and so I'm going to Obviously I haven't written the answers,

48
00:03:12,639 --> 00:03:15,440
Speaker 1: but I just I've written the things that I think

49
00:03:15,600 --> 00:03:19,160
Speaker 1: I need to address, which might be the most valuable

50
00:03:19,480 --> 00:03:22,320
Speaker 1: to you. And so question one on my list is

51
00:03:22,440 --> 00:03:26,960
Speaker 1: why this topic. Well, despite what a lot of people think,

52
00:03:28,120 --> 00:03:32,760
Speaker 1: strength training is probably more important for the people who

53
00:03:32,800 --> 00:03:36,760
Speaker 1: typically don't go to the gym. I mean typically, and

54
00:03:36,800 --> 00:03:39,560
Speaker 1: by that I mean people who are not particularly athletic

55
00:03:39,840 --> 00:03:45,320
Speaker 1: or sporting, or young, or people who might not be

56
00:03:45,400 --> 00:03:49,800
Speaker 1: in Inverted Comma's gym people. And so for me, the

57
00:03:49,840 --> 00:03:55,240
Speaker 1: idea of getting people involved in lifting weights is really

58
00:03:55,280 --> 00:03:59,600
Speaker 1: about health and wellness and function and the way that

59
00:03:59,640 --> 00:04:04,480
Speaker 1: they age their health span, which we've spoken about many times.

60
00:04:04,520 --> 00:04:07,680
Speaker 1: That is how well you can live and for how long.

61
00:04:08,240 --> 00:04:12,080
Speaker 1: And of course some people will lift weights more because

62
00:04:12,120 --> 00:04:14,240
Speaker 1: they want to change the way they look. It's an

63
00:04:14,280 --> 00:04:19,000
Speaker 1: aesthetic thing, and there's nothing wrong with wanting fucking wide

64
00:04:19,000 --> 00:04:22,040
Speaker 1: shoulders and a little waist or big arms or less

65
00:04:22,080 --> 00:04:26,760
Speaker 1: body fat more, there's nothing. Of course, if I'm being honest,

66
00:04:26,880 --> 00:04:28,920
Speaker 1: of course I don't want to look terrible. I don't

67
00:04:28,960 --> 00:04:31,200
Speaker 1: think I look amazing, But I think for my age,

68
00:04:31,240 --> 00:04:34,279
Speaker 1: I'm in okay shape. Do I want to be in

69
00:04:34,440 --> 00:04:37,840
Speaker 1: okay shape or good shape because I've got an ego?

70
00:04:38,680 --> 00:04:40,920
Speaker 1: If I'm being honest, yes I do. But is that

71
00:04:41,040 --> 00:04:44,440
Speaker 1: my primary driver? No? My primary driver these days is

72
00:04:44,440 --> 00:04:48,360
Speaker 1: that I'm okay operationally, I'm okay functionally. Can I get

73
00:04:48,400 --> 00:04:51,000
Speaker 1: out of bed? Can I lift things? Can I? Can

74
00:04:51,040 --> 00:04:52,599
Speaker 1: I go for a run around the block? Do I

75
00:04:52,640 --> 00:04:55,760
Speaker 1: have that strength and my lower body and my lower

76
00:04:55,800 --> 00:04:59,440
Speaker 1: back and my glutes and my quads, and you know,

77
00:04:59,600 --> 00:05:02,280
Speaker 1: can I I pick things up in and out of

78
00:05:02,320 --> 00:05:04,240
Speaker 1: the boot of the car, And can I do all

79
00:05:04,320 --> 00:05:07,440
Speaker 1: that stuff? And more importantly, even can I train in

80
00:05:07,480 --> 00:05:11,679
Speaker 1: the gym and left relatively heavyweights, which then extrapolates into

81
00:05:11,680 --> 00:05:15,880
Speaker 1: all the benefits and advantages into my day to day life.

82
00:05:15,920 --> 00:05:18,880
Speaker 1: So there's a thing that I've spoken about many times

83
00:05:18,920 --> 00:05:22,680
Speaker 1: on this show many, I say many, maybe ten over

84
00:05:22,880 --> 00:05:25,760
Speaker 1: nearly seventeen hundred episodes. And that's a thing called cycopenia.

85
00:05:26,640 --> 00:05:32,560
Speaker 1: And cycopenia s A R COO pe Nia is just

86
00:05:33,240 --> 00:05:39,360
Speaker 1: a fancy terminology for the physiological and inevitability of people

87
00:05:39,520 --> 00:05:46,000
Speaker 1: losing muscle generally as they age. When we're talking about sycopenia,

88
00:05:46,000 --> 00:05:49,120
Speaker 1: we're generally talking about older people. And yes, of course

89
00:05:49,160 --> 00:05:54,080
Speaker 1: there is an inevitability and an unavoidability. I guess that

90
00:05:54,279 --> 00:05:58,279
Speaker 1: you and I will lose muscle, But how much muscle

91
00:05:58,400 --> 00:06:04,520
Speaker 1: we maintain as we are age is manipulatable. Even if

92
00:06:04,560 --> 00:06:07,440
Speaker 1: you are listening to this and you are in your forties, fifties,

93
00:06:07,480 --> 00:06:11,080
Speaker 1: sixties and beyond, and you don't lift weights, or you

94
00:06:11,240 --> 00:06:16,000
Speaker 1: don't do something or some things to stay strong, then

95
00:06:17,360 --> 00:06:22,000
Speaker 1: unless there's some medical reason, then more than likely you

96
00:06:22,040 --> 00:06:26,400
Speaker 1: can build muscle strength and function. I've worked with many

97
00:06:26,440 --> 00:06:29,919
Speaker 1: people into their eighties who have increased their functional strength,

98
00:06:30,320 --> 00:06:36,839
Speaker 1: their lean muscle mass, and their ability to do life significantly,

99
00:06:37,160 --> 00:06:41,200
Speaker 1: even starting in their really kind of ladder years. So

100
00:06:41,279 --> 00:06:44,800
Speaker 1: bodies are very adaptable, and of course how adaptable they

101
00:06:44,839 --> 00:06:51,360
Speaker 1: are and what our physiological potential is declines with age.

102
00:06:52,720 --> 00:06:57,440
Speaker 1: But it doesn't mean that you at forty or fifty,

103
00:06:57,520 --> 00:07:01,200
Speaker 1: or sixty or seventy need to be typical or generally

104
00:07:01,279 --> 00:07:06,640
Speaker 1: representative of what most people are look, feel, function, health

105
00:07:06,880 --> 00:07:12,480
Speaker 1: performance at that age, And so why do we need

106
00:07:12,520 --> 00:07:16,720
Speaker 1: to lift weights? Primarily because it keeps us healthy and strong,

107
00:07:16,760 --> 00:07:20,960
Speaker 1: you know, bone density, muscle mass function. And over the

108
00:07:21,080 --> 00:07:24,320
Speaker 1: last decade or so, we've really come to understanding research

109
00:07:24,400 --> 00:07:31,480
Speaker 1: and science that there are sociological, psychological, and cognitive benefits.

110
00:07:31,520 --> 00:07:37,680
Speaker 1: So we know that lifting weights, lifting weights consistently improves

111
00:07:37,800 --> 00:07:42,040
Speaker 1: cognitive function for a period of time. After that, we

112
00:07:42,120 --> 00:07:47,600
Speaker 1: know that for most people, lifting weights produces a dopamine response.

113
00:07:47,920 --> 00:07:51,280
Speaker 1: It makes us happy, It puts us potentially in a

114
00:07:51,280 --> 00:07:56,040
Speaker 1: better place emotionally. Now I will. Of course, the asterisk

115
00:07:56,160 --> 00:07:59,320
Speaker 1: next to this is that not everybody responds the exact

116
00:07:59,360 --> 00:08:03,200
Speaker 1: same way, of course, just like everybody doesn't expot respond

117
00:08:03,600 --> 00:08:07,800
Speaker 1: the exact same way to the same food or the

118
00:08:07,840 --> 00:08:11,560
Speaker 1: same five k run, or the same job or the

119
00:08:11,640 --> 00:08:15,520
Speaker 1: same environment. So there's a lot of variability around this,

120
00:08:15,640 --> 00:08:18,960
Speaker 1: but generally speaking, lifting weights is a good thing, of course.

121
00:08:19,480 --> 00:08:23,480
Speaker 1: So next question is what is bioage. Bioage is basically

122
00:08:23,520 --> 00:08:26,280
Speaker 1: how old your body is from a functional point of view.

123
00:08:26,880 --> 00:08:31,600
Speaker 1: Bioage is a little bit of a bro science term,

124
00:08:32,760 --> 00:08:38,280
Speaker 1: but really what it means is, irrespective of your chronological age,

125
00:08:39,320 --> 00:08:45,199
Speaker 1: how functional is your body and how does your level

126
00:08:45,200 --> 00:08:52,320
Speaker 1: of function compare across the lifespan to somebody typically in

127
00:08:52,360 --> 00:08:54,920
Speaker 1: a different age group. So, for example me, I just

128
00:08:54,960 --> 00:08:58,280
Speaker 1: turned sixty one, and so if we did some testing

129
00:08:58,320 --> 00:09:00,360
Speaker 1: on me, which is possible where we do a bunch

130
00:09:00,440 --> 00:09:05,600
Speaker 1: of stuff strength and flexibility, range of movement, muscular endurance,

131
00:09:05,600 --> 00:09:08,600
Speaker 1: aerobic endurance, and depends on the test, but we test

132
00:09:08,640 --> 00:09:12,760
Speaker 1: a whole lot of physical stuff. We get some data,

133
00:09:13,400 --> 00:09:15,240
Speaker 1: and then we put all of my data, all of

134
00:09:15,280 --> 00:09:18,120
Speaker 1: my results, we compare them to a whole lot of

135
00:09:18,120 --> 00:09:22,240
Speaker 1: other data. Tens hundreds, maybe thousands of results depend on

136
00:09:22,280 --> 00:09:25,280
Speaker 1: which protocol we use, but we compare my results to

137
00:09:25,320 --> 00:09:27,520
Speaker 1: lots and lots and lots of other results, which we call,

138
00:09:28,080 --> 00:09:32,480
Speaker 1: like I said, normative data. And we find out that

139
00:09:32,600 --> 00:09:37,160
Speaker 1: Kraig at sixty one has got the functional strength or

140
00:09:37,440 --> 00:09:41,880
Speaker 1: the bioage of somebody who is fifteen years younger than him,

141
00:09:41,920 --> 00:09:44,320
Speaker 1: or twenty years younger than him, or it might be.

142
00:09:44,360 --> 00:09:48,319
Speaker 1: Sometimes we do a bioage test and fifty year old's

143
00:09:48,360 --> 00:09:50,520
Speaker 1: got the biological age of a sixty five year old.

144
00:09:50,920 --> 00:09:55,280
Speaker 1: You've probably seen these TV shows, but we could scrap

145
00:09:55,320 --> 00:10:00,200
Speaker 1: the term biological age and just put how old old

146
00:10:00,440 --> 00:10:03,360
Speaker 1: or young compared to your actual age? Is your body

147
00:10:03,440 --> 00:10:07,640
Speaker 1: in terms of physical performance? And then the next question

148
00:10:07,760 --> 00:10:10,360
Speaker 1: is which I mentioned the term, what is functional strength?

149
00:10:10,440 --> 00:10:12,720
Speaker 1: So for me, that is what it is all about.

150
00:10:12,800 --> 00:10:17,640
Speaker 1: Like how much you can bench press or deadlift or squat,

151
00:10:18,080 --> 00:10:21,880
Speaker 1: they are indicators of strength, of course, of absolute strength.

152
00:10:23,240 --> 00:10:27,720
Speaker 1: But what I'm most interested in, and I suggest most

153
00:10:27,760 --> 00:10:31,520
Speaker 1: of you would be most interested in, is how functional

154
00:10:31,760 --> 00:10:36,440
Speaker 1: or practical or useful is the strength that you have

155
00:10:36,760 --> 00:10:39,280
Speaker 1: or the strength that you are building in day to

156
00:10:39,400 --> 00:10:45,240
Speaker 1: day life. Hopefully the answer is really functional. So for example,

157
00:10:46,000 --> 00:10:49,520
Speaker 1: let's say, for example, I can leg press eight hundred

158
00:10:49,520 --> 00:10:52,800
Speaker 1: pounds for twenty reps, which I can't, but let's say

159
00:10:52,800 --> 00:10:57,480
Speaker 1: it could. We might say, wow, Craig's got really really

160
00:10:57,520 --> 00:11:01,600
Speaker 1: strong legs. That's amazing, and at leg pressing eight hundred

161
00:11:01,600 --> 00:11:05,160
Speaker 1: pounds for twenty reps, Craig is really good. And then

162
00:11:05,200 --> 00:11:07,800
Speaker 1: we go, now, how does that functional or how does

163
00:11:07,840 --> 00:11:11,160
Speaker 1: that strength in the leg press translate to something like

164
00:11:11,800 --> 00:11:16,360
Speaker 1: running fast or jumping high? And the answer, depending on

165
00:11:16,559 --> 00:11:18,880
Speaker 1: the individual and the way that those reps are done,

166
00:11:18,880 --> 00:11:22,120
Speaker 1: and a few other variables, the answer might be not

167
00:11:22,360 --> 00:11:27,800
Speaker 1: very well at all. It doesn't translate. So strength in

168
00:11:27,840 --> 00:11:31,760
Speaker 1: the gym is good, and there is generally a correlation

169
00:11:31,920 --> 00:11:37,080
Speaker 1: between strength in the gym and functional strength. But when

170
00:11:37,120 --> 00:11:42,000
Speaker 1: I am designing a program for somebody, I will design it,

171
00:11:42,080 --> 00:11:44,160
Speaker 1: which is very rare these days. Please don't send me

172
00:11:44,200 --> 00:11:47,920
Speaker 1: an email, but you know I've designed thousands of programs

173
00:11:47,920 --> 00:11:51,120
Speaker 1: for thousands of people. But generally I am looking at

174
00:11:51,160 --> 00:11:53,560
Speaker 1: what is the kind of strength that this person needs

175
00:11:54,960 --> 00:11:59,920
Speaker 1: to be able to function close to optimally based on

176
00:12:00,200 --> 00:12:03,160
Speaker 1: their potential in the real world. Or it might be

177
00:12:03,240 --> 00:12:05,400
Speaker 1: it doesn't have to be functional strength for life. It

178
00:12:05,400 --> 00:12:07,360
Speaker 1: could also for those of you who are a bit

179
00:12:07,400 --> 00:12:10,000
Speaker 1: more advanced, it could also be functional strength for a

180
00:12:10,040 --> 00:12:15,760
Speaker 1: specific role or task. Let's say somebody's going on climbing

181
00:12:15,800 --> 00:12:18,360
Speaker 1: a mountain, we might say, and they don't have strong legs.

182
00:12:18,400 --> 00:12:22,200
Speaker 1: And let's say they're going to go to you know,

183
00:12:22,240 --> 00:12:24,320
Speaker 1: they're going to do base camp, Everest or something, and

184
00:12:24,320 --> 00:12:25,760
Speaker 1: they've got to do a whole lot of climbing or

185
00:12:25,800 --> 00:12:28,360
Speaker 1: maybe go one above base camp, right, so they've got

186
00:12:28,400 --> 00:12:31,280
Speaker 1: to well, they don't need massive quads, and they don't

187
00:12:31,320 --> 00:12:33,240
Speaker 1: need to be able to squat a million pounds or

188
00:12:33,320 --> 00:12:36,640
Speaker 1: leg press a million pounds, but they do need strong

189
00:12:36,840 --> 00:12:43,040
Speaker 1: ass legs, so glutes, hamstrings, quads, calves. So what we

190
00:12:43,160 --> 00:12:45,280
Speaker 1: might do in the gym with them is we might

191
00:12:45,400 --> 00:12:49,360
Speaker 1: do squats and deadlifts and hack squads and leg press

192
00:12:49,360 --> 00:12:52,720
Speaker 1: and all of these kind of knee extension type movements,

193
00:12:52,720 --> 00:12:55,560
Speaker 1: but we do lots of reps. So we do a

194
00:12:55,679 --> 00:12:58,520
Speaker 1: light ish to moderate ish weight and we do lots

195
00:12:58,559 --> 00:13:01,920
Speaker 1: of reps. So we're building some strength, but more importantly

196
00:13:02,040 --> 00:13:06,240
Speaker 1: and more appropriately for that task of base camp, we're

197
00:13:06,240 --> 00:13:11,280
Speaker 1: building functional strength. We're building muscular endurance. Right, So the

198
00:13:11,400 --> 00:13:14,360
Speaker 1: right kind of program for the right kind of need

199
00:13:14,480 --> 00:13:20,440
Speaker 1: or goal or individual or individual I guess requirement. That's

200
00:13:20,440 --> 00:13:24,360
Speaker 1: what functional strength is. And you know, if you're getting

201
00:13:24,360 --> 00:13:28,000
Speaker 1: a program designed by somebody, we need to make sure

202
00:13:28,040 --> 00:13:32,080
Speaker 1: that that strength that you are gaining, all strength gained

203
00:13:32,160 --> 00:13:36,320
Speaker 1: generally is good generally, but we want to make sure

204
00:13:36,360 --> 00:13:39,360
Speaker 1: that that works for us in life. And also, I

205
00:13:39,400 --> 00:13:42,480
Speaker 1: guess I'm going to chuck in here, making sure that

206
00:13:42,920 --> 00:13:48,080
Speaker 1: we are building total body strength, total body strength. Right. So,

207
00:13:48,240 --> 00:13:50,400
Speaker 1: for example, what we see is a lot of people

208
00:13:50,440 --> 00:13:52,440
Speaker 1: in gyms, and not just gyms, but a lot of

209
00:13:52,440 --> 00:13:55,880
Speaker 1: training environments where they are training their upper back. You've

210
00:13:55,920 --> 00:14:00,800
Speaker 1: seen dudes and girls with really big strong backs. Upper

211
00:14:00,840 --> 00:14:04,640
Speaker 1: backs lats we call them lats rhomboids, and you know

212
00:14:04,679 --> 00:14:08,640
Speaker 1: that kind of V shape, and some of them never

213
00:14:08,720 --> 00:14:11,520
Speaker 1: train their lower back. Some of them rarely train their

214
00:14:11,559 --> 00:14:14,160
Speaker 1: lower back. And so what we do is we have

215
00:14:14,240 --> 00:14:17,040
Speaker 1: an upper back that this is bro science what I'm

216
00:14:17,080 --> 00:14:19,240
Speaker 1: about to share. But their upper back is are nine

217
00:14:19,240 --> 00:14:21,920
Speaker 1: out of ten in terms of strength, but they're lower

218
00:14:21,960 --> 00:14:25,400
Speaker 1: back that rarely gets trained. That is the kind of

219
00:14:25,440 --> 00:14:28,720
Speaker 1: the gap or the conduit between you know, the glutes,

220
00:14:28,960 --> 00:14:34,240
Speaker 1: the lower body and the upper back traps rhomboids region

221
00:14:34,440 --> 00:14:37,120
Speaker 1: doesn't get trained. So now we might have the lower

222
00:14:37,120 --> 00:14:39,200
Speaker 1: back that's three out of ten strength, the upper back

223
00:14:39,240 --> 00:14:41,520
Speaker 1: that's nine out of ten ten strength. It's a little

224
00:14:41,560 --> 00:14:43,960
Speaker 1: bit of bro science here, but you'll understand it. And

225
00:14:44,000 --> 00:14:46,200
Speaker 1: so not only are we not training the lower back,

226
00:14:46,200 --> 00:14:49,200
Speaker 1: but now we're creating a real potential problem, and that

227
00:14:49,360 --> 00:14:52,640
Speaker 1: is we've got this upper back that's disproportionately stronger than

228
00:14:52,640 --> 00:14:54,600
Speaker 1: the lower back. So guess what we're going to fuck,

229
00:14:55,520 --> 00:14:58,640
Speaker 1: Guess what we're going to get injured? Well, the lower back.

230
00:14:59,160 --> 00:15:02,120
Speaker 1: So we need all of our body to be trained

231
00:15:03,120 --> 00:15:06,160
Speaker 1: in a sensible way so that we're building total strength,

232
00:15:06,280 --> 00:15:10,600
Speaker 1: so that where we don't have muscular imbalances. And there

233
00:15:10,640 --> 00:15:13,160
Speaker 1: are so many people who train in a way which

234
00:15:13,200 --> 00:15:20,040
Speaker 1: is actually over time, almost guaranteed to injure them because

235
00:15:20,160 --> 00:15:24,960
Speaker 1: they neglect certain muscle groups and lower body one percent

236
00:15:25,200 --> 00:15:31,120
Speaker 1: absolutely and lower back are the most neglected areas in

237
00:15:31,160 --> 00:15:37,480
Speaker 1: the gym because some people are primarily, if not only,

238
00:15:37,640 --> 00:15:44,240
Speaker 1: concerned with esthetics, so all round workout. My next question

239
00:15:44,480 --> 00:15:48,400
Speaker 1: is do I need a gym? No, you don't need

240
00:15:48,400 --> 00:15:52,480
Speaker 1: a gym. I like gyms because not because I'm an

241
00:15:52,480 --> 00:15:55,960
Speaker 1: ex gym owner, but I like gyms because, especially these days.

242
00:15:56,000 --> 00:15:59,240
Speaker 1: Now before you tell yourself I'm not a gym person,

243
00:15:59,360 --> 00:16:01,760
Speaker 1: just hit the pores. But on that, you don't have

244
00:16:01,880 --> 00:16:03,880
Speaker 1: to be a gym person. You don't need to be

245
00:16:03,960 --> 00:16:06,360
Speaker 1: a gym junkie. You don't need to love going to

246
00:16:06,440 --> 00:16:10,000
Speaker 1: the gym. But so, for example, the little gym that

247
00:16:10,080 --> 00:16:14,240
Speaker 1: I go to, I'll give them a shout out Snap Fitness.

248
00:16:14,320 --> 00:16:17,880
Speaker 1: I'm not affiliated professionally with them. I pay for my

249
00:16:18,000 --> 00:16:22,480
Speaker 1: gym membership like everybody else. But what I like about

250
00:16:22,560 --> 00:16:26,440
Speaker 1: having And interestingly, the gym I train at used to

251
00:16:26,440 --> 00:16:28,440
Speaker 1: be one of my gyms. It used to be a Harper's.

252
00:16:28,520 --> 00:16:31,000
Speaker 1: How interesting is that it's now a SNAP and I

253
00:16:31,080 --> 00:16:34,160
Speaker 1: pay to go there, which I happily do. But what

254
00:16:34,200 --> 00:16:37,360
Speaker 1: I like about that is one, if I'm a member,

255
00:16:37,480 --> 00:16:40,920
Speaker 1: a full member, I can go to any Snap gym

256
00:16:40,920 --> 00:16:44,080
Speaker 1: in Australia or around the world. They're in different countries.

257
00:16:44,360 --> 00:16:47,360
Speaker 1: They're also in the States and the UK, I think Canada,

258
00:16:47,880 --> 00:16:50,320
Speaker 1: not sure all but which countries, but they're in a

259
00:16:50,320 --> 00:16:52,760
Speaker 1: bunch of other countries, and there's hundreds and hundreds, maybe

260
00:16:53,080 --> 00:16:55,000
Speaker 1: more than a thousand around the world. The bottom line

261
00:16:55,040 --> 00:16:57,920
Speaker 1: is I can use my same card at any Snap gym.

262
00:16:57,960 --> 00:17:01,200
Speaker 1: Walk in the door. Now, when I go to the gym,

263
00:17:01,960 --> 00:17:04,639
Speaker 1: what the main thing for me is that I have

264
00:17:04,760 --> 00:17:07,600
Speaker 1: got I would think in most gyms, the one I

265
00:17:07,640 --> 00:17:09,640
Speaker 1: go to anyway, and it's not over the top, it's

266
00:17:09,640 --> 00:17:11,920
Speaker 1: a regular gym, but there's probably about a million bucks

267
00:17:11,960 --> 00:17:15,199
Speaker 1: worth of equipment. So I walk in the door and

268
00:17:15,200 --> 00:17:17,440
Speaker 1: for whatever it is, ten, twelve, fifteen bucks a week,

269
00:17:17,480 --> 00:17:19,160
Speaker 1: whatever you're going to pay for your twenty four hour

270
00:17:19,200 --> 00:17:22,119
Speaker 1: gym membership, you've now got access to a million dollars

271
00:17:22,119 --> 00:17:24,399
Speaker 1: of equipment. You don't need to buy more equipment, you

272
00:17:24,400 --> 00:17:27,399
Speaker 1: don't need to maintain the equipment, you don't need to

273
00:17:27,480 --> 00:17:29,680
Speaker 1: clean it. You don't need to unpack it and pack.

274
00:17:29,840 --> 00:17:31,479
Speaker 1: You just need to walk in the door, do your

275
00:17:31,480 --> 00:17:34,720
Speaker 1: shit and fuck off. Right. What I love also is

276
00:17:34,800 --> 00:17:38,439
Speaker 1: now this depends a little bit, but you know, for me,

277
00:17:38,640 --> 00:17:41,920
Speaker 1: it's a more motivating environment. I literally have a gym

278
00:17:41,960 --> 00:17:45,800
Speaker 1: at my house outside. I have an undercover but it's

279
00:17:45,840 --> 00:17:49,040
Speaker 1: in my front yard like a little area. I used

280
00:17:49,080 --> 00:17:51,200
Speaker 1: to call it the Zenden when it was a Zenden.

281
00:17:51,280 --> 00:17:54,679
Speaker 1: It's now the zen gym, and I use it maybe

282
00:17:54,760 --> 00:17:57,440
Speaker 1: once a week, maybe no times a week. It's got

283
00:17:57,480 --> 00:18:02,119
Speaker 1: everything in it that I need, and I will often

284
00:18:02,160 --> 00:18:05,520
Speaker 1: train there, but at least ninety five percent of the

285
00:18:05,520 --> 00:18:07,280
Speaker 1: time I do my training at the gym. And the

286
00:18:07,280 --> 00:18:08,800
Speaker 1: reason that I do that is one I meet my

287
00:18:08,840 --> 00:18:11,880
Speaker 1: training partner there at some for me more motivating environment

288
00:18:11,920 --> 00:18:16,159
Speaker 1: and so on. Now, some of you will be listening

289
00:18:16,240 --> 00:18:20,320
Speaker 1: to this a few and I understand this, and you'll

290
00:18:20,320 --> 00:18:22,639
Speaker 1: be thinking, I'm not a gym person. Fuck gym's. I

291
00:18:22,640 --> 00:18:24,440
Speaker 1: don't want to go to a gym. So I want

292
00:18:24,440 --> 00:18:26,280
Speaker 1: to say a few things about that. One, you don't

293
00:18:26,320 --> 00:18:28,560
Speaker 1: have to go to a gym. You don't need to.

294
00:18:28,680 --> 00:18:32,679
Speaker 1: You can buy dumbells kettlebells, bar bells, balls, bands, whatever

295
00:18:32,840 --> 00:18:35,000
Speaker 1: you want, put dinn your garage, put ding your spare room.

296
00:18:35,040 --> 00:18:38,480
Speaker 1: You can train at home. You can do that. The

297
00:18:38,520 --> 00:18:40,480
Speaker 1: next thing I want to say about that is most

298
00:18:40,480 --> 00:18:44,359
Speaker 1: people don't do that. Most people who intend to train

299
00:18:44,480 --> 00:18:48,040
Speaker 1: well at home and really transform their body and be

300
00:18:48,200 --> 00:18:53,199
Speaker 1: consistent and train progressively and get great results. In my experience,

301
00:18:53,320 --> 00:18:57,160
Speaker 1: most people don't do it. They don't do it despite

302
00:18:57,200 --> 00:18:59,400
Speaker 1: the fact that they want to and they have the intention.

303
00:19:00,080 --> 00:19:04,600
Speaker 1: The reality of the experience is that pretty soon this

304
00:19:04,680 --> 00:19:06,960
Speaker 1: ain't fun, this is boring, and I've got other shit

305
00:19:07,000 --> 00:19:09,560
Speaker 1: on and then they look up and it's been six

306
00:19:09,600 --> 00:19:11,880
Speaker 1: months since they've done one of those workouts at home.

307
00:19:12,000 --> 00:19:14,800
Speaker 1: I'm not saying you can't do it. I'm saying for

308
00:19:14,960 --> 00:19:17,720
Speaker 1: many people it's not a great strategy. For some it

309
00:19:17,840 --> 00:19:22,360
Speaker 1: probably is, but for many it's not. And I think

310
00:19:22,480 --> 00:19:25,439
Speaker 1: with these things, we just need to be really, really

311
00:19:25,600 --> 00:19:33,280
Speaker 1: practical and honest with ourselves about about, you know, looking

312
00:19:33,359 --> 00:19:38,080
Speaker 1: reflecting upon our history with food and exercise and health

313
00:19:38,119 --> 00:19:44,360
Speaker 1: behaviors and changing habits and this again, as I always say,

314
00:19:44,600 --> 00:19:48,800
Speaker 1: it's not self loathing, it's just self awareness, like do

315
00:19:48,840 --> 00:19:52,040
Speaker 1: you truly, truly in your heart of hearts, think that

316
00:19:52,080 --> 00:19:53,760
Speaker 1: if you go and spend five hundred bucks or a

317
00:19:53,800 --> 00:19:56,760
Speaker 1: thousand bucks on some gym equipment, that that's going to

318
00:19:56,760 --> 00:19:59,159
Speaker 1: be you for the next five, ten, fifteen, twenty years,

319
00:20:01,440 --> 00:20:04,679
Speaker 1: that you are going to train consistently and progressively, that

320
00:20:04,720 --> 00:20:08,639
Speaker 1: you are going to do something something remotely like optimize

321
00:20:08,640 --> 00:20:11,119
Speaker 1: your genetic potential training in the spare room of the

322
00:20:11,160 --> 00:20:13,800
Speaker 1: garage or the back brand or whatever it is. And

323
00:20:13,840 --> 00:20:15,919
Speaker 1: I think for most of us, not all, And again

324
00:20:16,080 --> 00:20:20,720
Speaker 1: I'm just generalizing here because for me, I understand the

325
00:20:20,840 --> 00:20:29,720
Speaker 1: nuance and the variability and the multitude of different issues psychological, emotional, physiological,

326
00:20:29,880 --> 00:20:34,680
Speaker 1: practical surrounding this stuff. We think it's just a physical

327
00:20:34,720 --> 00:20:39,440
Speaker 1: process lifting weights or building strength. It's not. It's almost

328
00:20:39,560 --> 00:20:42,879
Speaker 1: like the physical part is just the easy bit. The

329
00:20:42,960 --> 00:20:47,240
Speaker 1: hardest part of all physical transformation is getting our mind

330
00:20:47,320 --> 00:20:49,160
Speaker 1: in the right place for us to make the right

331
00:20:49,200 --> 00:20:52,920
Speaker 1: decisions and consistently do the right things and build new

332
00:20:52,960 --> 00:20:57,040
Speaker 1: habits and behaviors and operating systems that align with our

333
00:20:57,080 --> 00:21:00,879
Speaker 1: physical goals, and to keep doing that over period of time,

334
00:21:01,240 --> 00:21:04,400
Speaker 1: a long period of time, so this now becomes your

335
00:21:04,480 --> 00:21:11,080
Speaker 1: new normal operating system. Everyone starts nearly everybody that I know,

336
00:21:11,240 --> 00:21:14,400
Speaker 1: not everyone, but nearly everyone that I know has started

337
00:21:14,440 --> 00:21:17,720
Speaker 1: something and then given up, including me at various times

338
00:21:17,760 --> 00:21:21,439
Speaker 1: in my life. And so we need to be really

339
00:21:21,800 --> 00:21:27,640
Speaker 1: self aware, vulnerable, humble, honest and say, if I do,

340
00:21:27,840 --> 00:21:29,560
Speaker 1: if I go and buy myself a bunch of shit

341
00:21:29,600 --> 00:21:31,200
Speaker 1: and I put it in the spare room or wherever

342
00:21:31,240 --> 00:21:35,880
Speaker 1: it is, am I really genuinely likely to change my body,

343
00:21:36,520 --> 00:21:40,439
Speaker 1: build muscle, build strength and maintain that over the long term.

344
00:21:41,160 --> 00:21:43,760
Speaker 1: Now you might be the unicorn that does that. If

345
00:21:43,760 --> 00:21:47,679
Speaker 1: that's you, giddy up, well done. But if that's not you,

346
00:21:47,840 --> 00:21:51,200
Speaker 1: then I really suggest that you find it doesn't need

347
00:21:51,240 --> 00:21:53,240
Speaker 1: to be a commercial gym. It could be that you

348
00:21:53,359 --> 00:21:56,800
Speaker 1: train with a friend and you do something together three

349
00:21:56,840 --> 00:21:58,840
Speaker 1: times a week. It could be at the yacht club.

350
00:21:58,880 --> 00:22:01,520
Speaker 1: It could be at the footy, but could be some

351
00:22:01,800 --> 00:22:03,960
Speaker 1: other training, could be at the dojo, it could be

352
00:22:04,000 --> 00:22:06,720
Speaker 1: some other training environment where you're doing your strength stuff.

353
00:22:06,720 --> 00:22:10,360
Speaker 1: But I think that you know, all of this advice

354
00:22:10,400 --> 00:22:12,639
Speaker 1: about how to lift weights, how often, how much, and

355
00:22:13,119 --> 00:22:17,080
Speaker 1: program design, all of that, all of the technical and

356
00:22:17,200 --> 00:22:22,200
Speaker 1: scientific and physiological advice is redundant if we just fucking

357
00:22:22,240 --> 00:22:26,680
Speaker 1: give up. And so that's why you know, start something

358
00:22:27,760 --> 00:22:31,400
Speaker 1: that you will keep doing. And for me, I think

359
00:22:31,480 --> 00:22:34,640
Speaker 1: gyms are perfect for that. Not because I per se

360
00:22:34,800 --> 00:22:37,679
Speaker 1: love gyms, but I just I know that people mucht

361
00:22:37,880 --> 00:22:41,240
Speaker 1: typically get much better results. My next question is what

362
00:22:41,280 --> 00:22:48,960
Speaker 1: should my focus be in the first four to eight weeks. Now, well,

363
00:22:48,960 --> 00:22:52,400
Speaker 1: that depends on your starting point. That depends where you're at.

364
00:22:52,400 --> 00:22:58,800
Speaker 1: But let's I'm just going to assume that you are somewhere. No,

365
00:22:58,840 --> 00:23:00,840
Speaker 1: I'm not. I'm going to give a couple of pieces

366
00:23:00,880 --> 00:23:04,240
Speaker 1: of advice. First one is for someone who is close

367
00:23:04,320 --> 00:23:10,560
Speaker 1: to beginner, novice, unfit, unstrong, it's not a word, but

368
00:23:10,640 --> 00:23:14,040
Speaker 1: it is now so in the first four to eight weeks,

369
00:23:14,440 --> 00:23:17,639
Speaker 1: if you are close to the complete beginner end of

370
00:23:17,680 --> 00:23:23,560
Speaker 1: the scale, your focus should be, in my opinion, your honor.

371
00:23:23,840 --> 00:23:32,240
Speaker 1: Your focus should be consistency, creating a practical operating system

372
00:23:32,400 --> 00:23:36,480
Speaker 1: that you will keep doing. So training thirteen times in

373
00:23:36,520 --> 00:23:41,399
Speaker 1: the first week ain't a great plan. Let's start on

374
00:23:41,480 --> 00:23:45,320
Speaker 1: something that is realistic and maintainable and maybe over time

375
00:23:45,359 --> 00:23:47,800
Speaker 1: we'll keep doing it, or we might even build on it.

376
00:23:48,440 --> 00:23:52,560
Speaker 1: So we want to be practical and realistic. We want

377
00:23:52,640 --> 00:23:56,399
Speaker 1: to start to understand the way that our body interacts

378
00:23:56,440 --> 00:24:01,239
Speaker 1: with and responds to the different movements and exercises. We

379
00:24:01,280 --> 00:24:04,600
Speaker 1: want to build what I call body awareness. What am

380
00:24:04,640 --> 00:24:06,679
Speaker 1: I doing? What am I meant to be feeling? What

381
00:24:06,720 --> 00:24:09,439
Speaker 1: does this work? How do I do it? Do I

382
00:24:09,480 --> 00:24:11,919
Speaker 1: have my knees bent or straight? Do I stand? Do

383
00:24:12,000 --> 00:24:14,560
Speaker 1: I sit? Do I have my elbows in by my side?

384
00:24:14,600 --> 00:24:18,120
Speaker 1: Do I have my palms up supernated or my palms down?

385
00:24:18,160 --> 00:24:21,280
Speaker 1: Do I do this overhand or underhand? What are all

386
00:24:21,320 --> 00:24:25,160
Speaker 1: of the specific specifics of this movement? So we're trying

387
00:24:25,160 --> 00:24:29,400
Speaker 1: to learn how to train. We're trying to learn how

388
00:24:29,440 --> 00:24:33,920
Speaker 1: to be safe. We're trying to program and condition our

389
00:24:34,040 --> 00:24:37,280
Speaker 1: body to this new stimulus that we're putting it in

390
00:24:37,320 --> 00:24:41,480
Speaker 1: the middle of. We're not trying to see how strong

391
00:24:41,520 --> 00:24:46,160
Speaker 1: we are. We are building a base. We are building

392
00:24:46,160 --> 00:24:51,880
Speaker 1: a relationship with strength training. We are improving our understanding,

393
00:24:51,920 --> 00:24:55,399
Speaker 1: we are improving our body awareness. We are trying new things.

394
00:24:56,040 --> 00:24:58,159
Speaker 1: We are figuring out what is good and what is

395
00:24:58,240 --> 00:25:01,560
Speaker 1: not good for our body. There are things that I

396
00:25:01,760 --> 00:25:09,520
Speaker 1: can't do safely. I can't squat heavy safely, so I don't.

397
00:25:10,680 --> 00:25:14,840
Speaker 1: I can leg press relatively heavy and safely, so I

398
00:25:14,880 --> 00:25:18,200
Speaker 1: do so. Depending on where you're starting at you are

399
00:25:18,240 --> 00:25:23,040
Speaker 1: spending the first four to eight weeks really just introducing

400
00:25:23,080 --> 00:25:26,480
Speaker 1: your body to a new stimulus and building from there.

401
00:25:26,520 --> 00:25:30,960
Speaker 1: If you are someone who is already underway, you already

402
00:25:30,960 --> 00:25:32,679
Speaker 1: have a bit of strength, a bit of awareness, a

403
00:25:32,720 --> 00:25:36,760
Speaker 1: bit of momentum. Then I would say, and after this

404
00:25:36,880 --> 00:25:40,000
Speaker 1: you kind of want to kick yourself in the pants

405
00:25:40,040 --> 00:25:42,919
Speaker 1: a little bit. You want to reignite the fire a

406
00:25:42,920 --> 00:25:46,919
Speaker 1: little bit. I would think about maybe just changing what

407
00:25:47,200 --> 00:25:50,359
Speaker 1: you do, or doing what you normally do, but in

408
00:25:50,400 --> 00:25:54,280
Speaker 1: a different way. I mean, there are so many people

409
00:25:54,320 --> 00:26:00,159
Speaker 1: that essentially do the same workout the same way in

410
00:26:00,200 --> 00:26:02,920
Speaker 1: the same gym, on the same equipment time and time

411
00:26:02,960 --> 00:26:08,320
Speaker 1: and time again, and then wonder why their body is

412
00:26:08,359 --> 00:26:12,800
Speaker 1: not changing or adapting or progressing or improving. And remember

413
00:26:13,080 --> 00:26:15,440
Speaker 1: the role, you know, apart from building strength and having

414
00:26:15,440 --> 00:26:17,320
Speaker 1: fun and maybe meeting your friends at the gym and

415
00:26:17,359 --> 00:26:19,600
Speaker 1: all of that, having a bit of socialization, which I

416
00:26:19,640 --> 00:26:23,600
Speaker 1: think is great when you can make that happen. The

417
00:26:23,640 --> 00:26:25,200
Speaker 1: other thing that we're trying to do in the gym

418
00:26:25,280 --> 00:26:28,639
Speaker 1: is we're just trying to do something to our body

419
00:26:28,680 --> 00:26:32,120
Speaker 1: which will cause our body to adapt to that something

420
00:26:32,480 --> 00:26:39,080
Speaker 1: that we do. So lifting weights or doing strength training,

421
00:26:39,160 --> 00:26:41,040
Speaker 1: doing a chin up, doing a push up, doing a

422
00:26:41,119 --> 00:26:44,399
Speaker 1: dumbbell curl, doing a leg extension, doing a hack squad, whatever,

423
00:26:44,680 --> 00:26:47,520
Speaker 1: all of those are forms of stress on the muscle.

424
00:26:47,880 --> 00:26:50,720
Speaker 1: And when you build strength or when you grow muscle,

425
00:26:50,760 --> 00:26:54,560
Speaker 1: we call that hypertrophy, or when you build muscular endurance,

426
00:26:55,160 --> 00:26:58,800
Speaker 1: or you build speed or power, all of those things

427
00:26:59,000 --> 00:27:02,399
Speaker 1: are adaptations to the thing that you did to your muscle.

428
00:27:04,040 --> 00:27:06,439
Speaker 1: And so for those of you who have been training

429
00:27:06,440 --> 00:27:09,639
Speaker 1: for a while, we can incorporate another question I've got here,

430
00:27:09,680 --> 00:27:12,320
Speaker 1: which is what is maintenance and what is progressive training?

431
00:27:12,920 --> 00:27:15,919
Speaker 1: This is that so maintenance training is essentially you do

432
00:27:16,000 --> 00:27:17,880
Speaker 1: in a form of the same thing the same way

433
00:27:19,200 --> 00:27:22,439
Speaker 1: and then kind of expecting things to change. How come

434
00:27:22,480 --> 00:27:25,000
Speaker 1: I'm not getting stronger or faster, or leaner or fitter,

435
00:27:25,400 --> 00:27:28,119
Speaker 1: or more muscular or aerobic endurance, or more speed or

436
00:27:28,119 --> 00:27:32,800
Speaker 1: more flexibility or a quicker reaction time, or any of

437
00:27:32,840 --> 00:27:37,399
Speaker 1: these what we would call fitness indicators or fitness variables.

438
00:27:37,800 --> 00:27:40,040
Speaker 1: And the reason is for many people, the reason that

439
00:27:40,080 --> 00:27:42,639
Speaker 1: they're not progressing is because they're not training in a

440
00:27:42,680 --> 00:27:46,200
Speaker 1: way which will make their body or force their body

441
00:27:46,240 --> 00:27:52,680
Speaker 1: to adapt and progress and improve performance. So if you are,

442
00:27:52,800 --> 00:27:56,000
Speaker 1: for example, you are someone who's been training for a

443
00:27:56,080 --> 00:28:00,600
Speaker 1: while and your goal is to get better. Whatever that

444
00:28:00,640 --> 00:28:04,800
Speaker 1: means for you, what does what does that mean? Getting better? Well,

445
00:28:04,840 --> 00:28:07,480
Speaker 1: that might be getting that might be running ten k's

446
00:28:07,520 --> 00:28:09,800
Speaker 1: in a quicker time. It might be bench pressing more.

447
00:28:10,400 --> 00:28:13,880
Speaker 1: It might be it might be improving your dead hang,

448
00:28:14,119 --> 00:28:16,919
Speaker 1: so hanging from a chinup bar, just hanging, just body

449
00:28:16,920 --> 00:28:20,560
Speaker 1: weight hanging. It might be to improve your hangtime from

450
00:28:20,640 --> 00:28:25,160
Speaker 1: ten seconds to thirty seconds. That's progression. It might be

451
00:28:25,160 --> 00:28:27,159
Speaker 1: being able to do a one arm row with a

452
00:28:27,200 --> 00:28:29,960
Speaker 1: ten kilo dumbbell or a twenty kilo dumbbell when you

453
00:28:30,000 --> 00:28:31,840
Speaker 1: started on a five or a seven and a half.

454
00:28:32,920 --> 00:28:34,600
Speaker 1: It might be that you now have a bit more

455
00:28:34,680 --> 00:28:36,560
Speaker 1: muscle and a bit less fat. It might be that

456
00:28:36,640 --> 00:28:38,920
Speaker 1: you now have a lower resting heart rate or lower

457
00:28:38,920 --> 00:28:41,800
Speaker 1: blood pressure. It might be that you now have better

458
00:28:41,880 --> 00:28:46,120
Speaker 1: posture because you've you've stretched and made the muscles on

459
00:28:46,160 --> 00:28:48,920
Speaker 1: your front that's your peck muscles more flexible, and the

460
00:28:49,000 --> 00:28:52,000
Speaker 1: muscles at the back, your homboids and traps and lats,

461
00:28:52,040 --> 00:28:55,920
Speaker 1: you've made them stronger. So now you've got better naturally

462
00:28:56,120 --> 00:29:00,959
Speaker 1: just walking around, better posture. That's progression, that's adaptation, that's growth,

463
00:29:01,000 --> 00:29:06,000
Speaker 1: that's improvement. So if you are saying to me, I'm

464
00:29:06,040 --> 00:29:11,360
Speaker 1: going to the gym, harps, and I'm going to improve, well,

465
00:29:11,400 --> 00:29:16,200
Speaker 1: then you need to do things that are associated with improvement,

466
00:29:16,640 --> 00:29:21,360
Speaker 1: that will facilitate, that will preempt, that will cause adaptation.

467
00:29:22,880 --> 00:29:25,480
Speaker 1: And I'm telling you right now, the vast majority of

468
00:29:25,520 --> 00:29:30,320
Speaker 1: people in gyms anyway, and many other training environments by

469
00:29:30,360 --> 00:29:32,640
Speaker 1: the way, but let's talk about gyms for the moment.

470
00:29:33,440 --> 00:29:36,080
Speaker 1: Most people are not training in a way which is

471
00:29:36,200 --> 00:29:42,200
Speaker 1: even close to optimizing their genetic potential. And it's not

472
00:29:43,760 --> 00:29:46,920
Speaker 1: they're not training in a way which is forcing progression

473
00:29:46,960 --> 00:29:51,040
Speaker 1: and improvement. They're essentially in a holding pattern like they're training,

474
00:29:51,120 --> 00:29:54,360
Speaker 1: or they're exercising, or they're lifting, which is good, which

475
00:29:54,400 --> 00:29:57,560
Speaker 1: is good, But what they're essentially doing is keeping what

476
00:29:57,640 --> 00:30:01,480
Speaker 1: they've got. So let's say their flexibility is a five,

477
00:30:01,560 --> 00:30:04,040
Speaker 1: their strength is a five, their aerobic fitness is a five,

478
00:30:04,080 --> 00:30:07,600
Speaker 1: their muscular endurances are five, all the fitness markers are

479
00:30:07,600 --> 00:30:11,360
Speaker 1: a five. And then any year they come back and

480
00:30:11,400 --> 00:30:14,040
Speaker 1: everything's still a five. Well, that's not terrible, but it

481
00:30:14,160 --> 00:30:17,120
Speaker 1: means they haven't improved, they haven't gone backwards. But they

482
00:30:17,160 --> 00:30:19,480
Speaker 1: haven't improved. And if you said to those five out

483
00:30:19,480 --> 00:30:21,560
Speaker 1: of ten people right now, and we took them five

484
00:30:21,600 --> 00:30:25,200
Speaker 1: out of ten based on their potential, not compared to

485
00:30:25,360 --> 00:30:28,360
Speaker 1: any standard or any other person, but just on that

486
00:30:28,520 --> 00:30:32,160
Speaker 1: person's potential. If I could go into the gym now

487
00:30:32,160 --> 00:30:35,120
Speaker 1: and interview twenty random strangers and they didn't know me,

488
00:30:35,200 --> 00:30:37,960
Speaker 1: and I didn't know them, any gym in Melbourne or

489
00:30:37,960 --> 00:30:40,400
Speaker 1: any gym in any city anywhere, and I said, hey,

490
00:30:40,440 --> 00:30:42,800
Speaker 1: can I ask you a quick question, is your goal

491
00:30:42,840 --> 00:30:45,280
Speaker 1: in the next year to kind of stay where you

492
00:30:45,360 --> 00:30:49,560
Speaker 1: are physically or to improve? Probably twenty would say I

493
00:30:49,600 --> 00:30:53,600
Speaker 1: want to improve. Very few people say I don't want

494
00:30:53,640 --> 00:30:57,280
Speaker 1: to improve. Very few people say where I'm at right

495
00:30:57,320 --> 00:30:59,920
Speaker 1: now is where I want to be. But nonetheless, most

496
00:31:00,080 --> 00:31:02,200
Speaker 1: people train in a way which is going to keep

497
00:31:02,240 --> 00:31:09,240
Speaker 1: them trapped in that groundhog Danus of physiology, So maintenance

498
00:31:09,320 --> 00:31:13,400
Speaker 1: versus progression. You want to be training progressively unless you're

499
00:31:13,440 --> 00:31:16,160
Speaker 1: already where you want to be. So that's the answer

500
00:31:16,160 --> 00:31:19,080
Speaker 1: to the question, what is maintenance and what is maintenance training?

501
00:31:19,520 --> 00:31:22,920
Speaker 1: And what is progressive training? My next question that I

502
00:31:22,960 --> 00:31:25,160
Speaker 1: get asked, I'm realizing this ain't going to be forty

503
00:31:25,160 --> 00:31:27,720
Speaker 1: five minutes, so I might break it into two bits.

504
00:31:28,120 --> 00:31:31,280
Speaker 1: The next question I get asked is what do I

505
00:31:31,440 --> 00:31:34,680
Speaker 1: do now? None of what I'm about to share with

506
00:31:34,760 --> 00:31:37,800
Speaker 1: you is advice for you. It's just that people seem

507
00:31:37,840 --> 00:31:42,760
Speaker 1: to be interested in what I do personally. So I'm

508
00:31:42,800 --> 00:31:45,760
Speaker 1: going to give you a snapshot into my and I'll

509
00:31:45,760 --> 00:31:48,520
Speaker 1: speak a bit more broadly than just strength, but all

510
00:31:48,520 --> 00:31:50,719
Speaker 1: of it to give you an insight. Again, not a recommendation,

511
00:31:50,840 --> 00:31:55,280
Speaker 1: not a prescription, but a lot of people my age

512
00:31:55,920 --> 00:31:58,600
Speaker 1: are not in particularly good shape. A lot of people

513
00:31:58,640 --> 00:31:59,960
Speaker 1: want to be in good shape, and a lot of

514
00:32:00,040 --> 00:32:03,479
Speaker 1: people are curious about, well, what is possible, and what

515
00:32:03,600 --> 00:32:07,080
Speaker 1: is possible is often a lot more than you think.

516
00:32:07,160 --> 00:32:10,840
Speaker 1: All right, So my strength protocol is just that I

517
00:32:10,880 --> 00:32:16,200
Speaker 1: go to the gym every day and I don't follow

518
00:32:16,400 --> 00:32:20,200
Speaker 1: a set. Okay, Monday I do chest and back, Tuesday,

519
00:32:20,320 --> 00:32:24,080
Speaker 1: I do you know, lower back and legs. Wednesday I

520
00:32:24,120 --> 00:32:28,320
Speaker 1: do shoulders and arms. Thursday I have off and then

521
00:32:28,360 --> 00:32:31,000
Speaker 1: I get then I repeat from day one through. I

522
00:32:31,000 --> 00:32:34,680
Speaker 1: don't do that. I train somewhat instinctively, but also an

523
00:32:34,720 --> 00:32:37,720
Speaker 1: exercise scientist, and so I understand training, and I've been

524
00:32:37,760 --> 00:32:42,760
Speaker 1: training forever. I've pretty much always got some kind of

525
00:32:42,840 --> 00:32:45,920
Speaker 1: limitation or injury. Right now, I've got a torn rotator cuff,

526
00:32:45,960 --> 00:32:49,280
Speaker 1: which is some muscles around the shoulder where the humor

527
00:32:49,360 --> 00:32:51,840
Speaker 1: is the head of the humorous the big armbone goes

528
00:32:51,880 --> 00:32:55,400
Speaker 1: into the shoulder humoral joint. You don't need to know

529
00:32:55,440 --> 00:32:58,840
Speaker 1: all that. Bottom line is, technically speaking, left shoulders a

530
00:32:58,840 --> 00:33:00,840
Speaker 1: bit fucked. So what I do is if I get

531
00:33:00,880 --> 00:33:03,080
Speaker 1: to science, he let me know. So what I do

532
00:33:03,200 --> 00:33:04,680
Speaker 1: is I go into the gym and I go what

533
00:33:04,720 --> 00:33:07,600
Speaker 1: can I do? What can I do? I'm doing specific

534
00:33:07,800 --> 00:33:10,600
Speaker 1: rehab work at the moment to fix my shoulder, or

535
00:33:10,720 --> 00:33:13,680
Speaker 1: to fix it as much as I can, but I

536
00:33:13,720 --> 00:33:16,280
Speaker 1: train around it. So there's some things that in the

537
00:33:16,320 --> 00:33:18,880
Speaker 1: gym that I would do that would make my shoulder worse.

538
00:33:18,960 --> 00:33:21,280
Speaker 1: I don't do them. There's some things that I can

539
00:33:21,320 --> 00:33:24,280
Speaker 1: do that hurt a little but don't make the actual

540
00:33:24,320 --> 00:33:26,440
Speaker 1: injury worse. And there's some things that I can do

541
00:33:26,480 --> 00:33:30,800
Speaker 1: that are next pain free other than just the pain

542
00:33:30,800 --> 00:33:34,840
Speaker 1: that comes with doing the movement hard. And so I

543
00:33:34,880 --> 00:33:39,320
Speaker 1: do waits every day. I do about an hour every day.

544
00:33:39,720 --> 00:33:41,560
Speaker 1: Maybe I'm in the gym for an hour and a quarter,

545
00:33:41,640 --> 00:33:47,920
Speaker 1: sometimes an hour and a half. If I'm being fully transparent,

546
00:33:49,360 --> 00:33:53,320
Speaker 1: quite a bit of that time is talking, helping other people,

547
00:33:53,520 --> 00:33:56,800
Speaker 1: talking to my training partner, talking to his kids, training

548
00:33:56,840 --> 00:33:58,920
Speaker 1: a few people that I kind of help out a

549
00:33:58,920 --> 00:34:02,400
Speaker 1: bit here and there. Johnny who got blown up and

550
00:34:02,600 --> 00:34:04,760
Speaker 1: was told he'd never walk. I work with him two

551
00:34:04,800 --> 00:34:08,520
Speaker 1: three times a week. Love, he's guts, beautiful human being,

552
00:34:09,200 --> 00:34:12,000
Speaker 1: and so in that, you know, i might be in

553
00:34:12,040 --> 00:34:14,560
Speaker 1: the gym for an hour and a quarter, but I'm

554
00:34:14,600 --> 00:34:20,440
Speaker 1: only actually lifting stuff for truly twenty to thirty minutes,

555
00:34:20,480 --> 00:34:23,000
Speaker 1: Like when I'm actually lifting a weight might be twenty

556
00:34:23,080 --> 00:34:27,839
Speaker 1: to thirty minutes. I would generally, now, if I go

557
00:34:27,920 --> 00:34:30,200
Speaker 1: to the gym on my own, which is rare, I'm

558
00:34:30,200 --> 00:34:33,080
Speaker 1: in and out in forty five minutes because I'm just

559
00:34:33,120 --> 00:34:36,239
Speaker 1: doing my thing. Let's just go It's a normal day

560
00:34:36,320 --> 00:34:38,960
Speaker 1: and it's just me, right, So yeah, I would go

561
00:34:39,000 --> 00:34:44,560
Speaker 1: in and I generally do more compound movements. What is

562
00:34:44,560 --> 00:34:47,400
Speaker 1: a compound movement? Let's ask that as a question. Compound

563
00:34:47,400 --> 00:34:51,440
Speaker 1: movement is a movement that is using two or more joints,

564
00:34:51,480 --> 00:34:53,720
Speaker 1: or two or more joints are involved, and then multiple

565
00:34:53,800 --> 00:34:57,560
Speaker 1: muscle groups. So, for example, let's just do something that

566
00:34:57,680 --> 00:35:01,759
Speaker 1: we all know a bise curl where you've got your

567
00:35:01,840 --> 00:35:04,280
Speaker 1: palm up and you just bring a weight up towards

568
00:35:04,320 --> 00:35:06,439
Speaker 1: your chin and then you lower the weight back down

569
00:35:06,480 --> 00:35:09,480
Speaker 1: towards your hip. That's what we would call an isolation

570
00:35:09,640 --> 00:35:14,920
Speaker 1: movement because it's just one joint involved, which is the

571
00:35:14,960 --> 00:35:18,120
Speaker 1: elbow joint. And what we're doing is we're bending the elbow.

572
00:35:18,160 --> 00:35:21,600
Speaker 1: That's called elbow flexion. And when we put a weight

573
00:35:21,719 --> 00:35:24,759
Speaker 1: in the hand, whether that's a dumbbell, barber, whatever it is,

574
00:35:24,800 --> 00:35:29,480
Speaker 1: you know, a band, a cable, row, anything, and we're

575
00:35:29,480 --> 00:35:32,680
Speaker 1: doing elbow flexion that is bringing the palm up to

576
00:35:32,760 --> 00:35:37,440
Speaker 1: the chin region. We call that elbow flexion underload. All

577
00:35:37,480 --> 00:35:40,560
Speaker 1: of those are various kinds of curls. So barbell curl,

578
00:35:41,040 --> 00:35:45,760
Speaker 1: z bar curl, cable curl, dumbbell curl, hammer curl, preacher curl,

579
00:35:46,080 --> 00:35:49,600
Speaker 1: all curls, and you've all I'm using this because everyone

580
00:35:49,680 --> 00:35:52,200
Speaker 1: knows nearly everyone knows what a curl is, but all

581
00:35:52,239 --> 00:35:55,399
Speaker 1: curls are essentially the exact same or very similar movement,

582
00:35:55,440 --> 00:35:59,319
Speaker 1: which is elbow flexion underload. So that's a single joint movement. Now,

583
00:35:59,400 --> 00:36:03,320
Speaker 1: let's do some thing like a bench press. Now, maybe

584
00:36:03,360 --> 00:36:05,800
Speaker 1: you have never bench pressed, but I think most people

585
00:36:05,880 --> 00:36:08,759
Speaker 1: know what it looks like. So a bench press is

586
00:36:08,760 --> 00:36:12,960
Speaker 1: a multi joint exercise, So you're using shoulder joint and

587
00:36:14,120 --> 00:36:18,240
Speaker 1: elbow joint, and you're also using other joints as stabilizers.

588
00:36:18,239 --> 00:36:21,840
Speaker 1: But in terms of what's actually moving significantly through the movement,

589
00:36:23,880 --> 00:36:27,320
Speaker 1: that is shoulders and elbow and also like for example,

590
00:36:27,880 --> 00:36:31,040
Speaker 1: back just quickly to the curl, we're using primarily biceps,

591
00:36:31,040 --> 00:36:34,960
Speaker 1: and we're also moving we're also using a muscle called brachialis,

592
00:36:34,960 --> 00:36:38,239
Speaker 1: which is under the bicep, and then brachio radialis, which

593
00:36:38,280 --> 00:36:41,040
Speaker 1: is kind of forum and crosses over the elbow joint.

594
00:36:41,080 --> 00:36:43,359
Speaker 1: But you know, all of these are what we call

595
00:36:43,440 --> 00:36:47,720
Speaker 1: elbow flexa muscles, right, But it's really very much an

596
00:36:47,920 --> 00:36:51,759
Speaker 1: isolation movement. But then when we look at something like

597
00:36:53,120 --> 00:36:55,880
Speaker 1: the bench press, we are working the whole chest, and

598
00:36:56,040 --> 00:37:00,359
Speaker 1: we're working our shoulders, and we're working our triceps that's

599
00:37:00,400 --> 00:37:03,680
Speaker 1: around the back from the biceps. And any time we're

600
00:37:03,680 --> 00:37:08,000
Speaker 1: doing a pushing movement, we are doing we are using

601
00:37:08,040 --> 00:37:11,439
Speaker 1: our triceps. Anytime we're doing a pushing movement, we're doing

602
00:37:11,440 --> 00:37:15,200
Speaker 1: what's called elbow extension. Now, if you put your hand

603
00:37:15,280 --> 00:37:19,160
Speaker 1: on your chest right now, you are in elbow flexion.

604
00:37:19,239 --> 00:37:21,560
Speaker 1: If you put your palm on your chest right now,

605
00:37:21,800 --> 00:37:25,120
Speaker 1: you're in elbow flexion. Now if you put your palm

606
00:37:25,160 --> 00:37:27,279
Speaker 1: out straight in front of you with a straight arm,

607
00:37:27,800 --> 00:37:32,279
Speaker 1: you've just done elbow extension. And what allowed you to

608
00:37:32,360 --> 00:37:36,040
Speaker 1: do elbow extension is primarily your triceps, which sit on

609
00:37:36,080 --> 00:37:38,720
Speaker 1: the back of the arm. So most of the work

610
00:37:38,719 --> 00:37:47,960
Speaker 1: that I do is compound movements, so deadlifts, leg press,

611
00:37:48,120 --> 00:37:59,400
Speaker 1: shoulder press, upright rows, push ups, chins, seated row and

612
00:37:59,440 --> 00:38:02,680
Speaker 1: the like, you know, but I also do some isolation stuff.

613
00:38:02,840 --> 00:38:05,520
Speaker 1: So my strength protocol is every day. It doesn't need

614
00:38:05,560 --> 00:38:07,400
Speaker 1: to be every day, by the way, I just enjoy it.

615
00:38:07,440 --> 00:38:11,040
Speaker 1: Some days are harder, some days are easier. If I

616
00:38:11,120 --> 00:38:15,040
Speaker 1: go into the gym and I'm a little bit flat

617
00:38:15,160 --> 00:38:17,399
Speaker 1: or tired, or my energy is not great and it's

618
00:38:17,520 --> 00:38:22,400
Speaker 1: genuinely not great, it's not me just being a pussy,

619
00:38:22,520 --> 00:38:24,960
Speaker 1: then I will back off. I will have a somewhat

620
00:38:25,000 --> 00:38:28,759
Speaker 1: easier day. There are sometimes where I go to the

621
00:38:28,800 --> 00:38:31,279
Speaker 1: gym and I realize I'm real sore or real tired,

622
00:38:31,360 --> 00:38:33,319
Speaker 1: and I'll just train a few people and I'll talk

623
00:38:33,360 --> 00:38:35,640
Speaker 1: to people and I'll go home. That's not very often.

624
00:38:35,680 --> 00:38:38,600
Speaker 1: That's maybe three days a year, and there's probably another

625
00:38:38,640 --> 00:38:40,319
Speaker 1: two or three days a year where I might not

626
00:38:40,400 --> 00:38:42,920
Speaker 1: get to the gym because I'm flying somewhere. I'm traveling.

627
00:38:43,880 --> 00:38:49,440
Speaker 1: It's like practically impossible to get to a gym. But

628
00:38:49,520 --> 00:38:51,520
Speaker 1: I would say there are no more than ten days

629
00:38:51,560 --> 00:38:56,960
Speaker 1: a year, probably no more than five that I do

630
00:38:57,239 --> 00:39:01,080
Speaker 1: absolutely nothing in terms of strength stuff, even if that

631
00:39:01,200 --> 00:39:03,920
Speaker 1: means that I do five sets of push ups in

632
00:39:04,000 --> 00:39:06,920
Speaker 1: my hotel room. All right, So that's my kind of

633
00:39:06,920 --> 00:39:10,440
Speaker 1: strength protocol. And just FYI, I run three days a

634
00:39:10,480 --> 00:39:12,400
Speaker 1: week or four days a week. It's short, at sharp,

635
00:39:13,440 --> 00:39:16,439
Speaker 1: and I run generally two to three k's. I run

636
00:39:16,440 --> 00:39:20,760
Speaker 1: out the front door. I run like Phoebe Buffet from Friends.

637
00:39:20,800 --> 00:39:22,840
Speaker 1: If you don't know who that is, just do a

638
00:39:23,280 --> 00:39:27,719
Speaker 1: search on Phoebe Buffet running. You'll see a little bit

639
00:39:27,760 --> 00:39:31,160
Speaker 1: more technique than that. And I do that because short, hard,

640
00:39:31,280 --> 00:39:35,880
Speaker 1: sharp is all you need to be getting real cardiovascular benefits.

641
00:39:36,280 --> 00:39:38,719
Speaker 1: I don't want to do long I can actually run

642
00:39:38,800 --> 00:39:42,080
Speaker 1: quite well, but I don't want to do long, steady

643
00:39:42,080 --> 00:39:44,479
Speaker 1: state runs. I don't want to be doing ten k runs.

644
00:39:44,520 --> 00:39:46,160
Speaker 1: There's nothing wrong with them, but I don't want to

645
00:39:46,160 --> 00:39:49,040
Speaker 1: be doing them, because as soon as I start to

646
00:39:49,080 --> 00:39:52,080
Speaker 1: do twenty thirty forty fifty ks of running a week,

647
00:39:52,160 --> 00:39:54,440
Speaker 1: I lose lots of muscle. So for me to get

648
00:39:54,520 --> 00:39:59,040
Speaker 1: muscle and hold onto it is a work. So I

649
00:39:59,040 --> 00:40:02,760
Speaker 1: don't want to undo that. So I do strength stuff

650
00:40:02,760 --> 00:40:05,279
Speaker 1: as I described, and also cardio stuff which is not

651
00:40:05,480 --> 00:40:10,560
Speaker 1: endurance based, short, hard, sharp, so I get the cardiovascular benefit,

652
00:40:10,560 --> 00:40:14,080
Speaker 1: but I hold onto the muscle. All right, I've kind

653
00:40:14,080 --> 00:40:16,400
Speaker 1: of answered the next question, but I'll quickly touch on it.

654
00:40:16,440 --> 00:40:19,960
Speaker 1: So what are the benefits of strength training in no

655
00:40:20,040 --> 00:40:23,520
Speaker 1: particular order of importance? Bone density, which is really important

656
00:40:23,560 --> 00:40:25,879
Speaker 1: as we age people. If you get say two twin

657
00:40:26,000 --> 00:40:33,240
Speaker 1: sisters that are sixty, and everything else is identical, you know, lifestyle, food, even,

658
00:40:34,600 --> 00:40:41,400
Speaker 1: you know job, incidental activity, occupational activity, obviously genetics, DNA.

659
00:40:41,520 --> 00:40:44,160
Speaker 1: But one of them lifts weights consistently and one doesn't,

660
00:40:44,160 --> 00:40:46,920
Speaker 1: And then you'll find the sister who lifts weights has got

661
00:40:46,920 --> 00:40:50,960
Speaker 1: a much higher bone density. If everything else is, all

662
00:40:51,000 --> 00:40:53,200
Speaker 1: things being equal, generally you're going to see one with

663
00:40:53,280 --> 00:40:58,359
Speaker 1: much higher bone density, which higher bone density and higher

664
00:40:58,360 --> 00:41:01,520
Speaker 1: body strength equates too longer hell span and longer lifespan.

665
00:41:01,960 --> 00:41:04,319
Speaker 1: And also if one of them perish the thought, but

666
00:41:04,400 --> 00:41:06,000
Speaker 1: one of them falls over. One of them is way

667
00:41:06,000 --> 00:41:08,359
Speaker 1: more likely to break a hip or break some kind

668
00:41:08,400 --> 00:41:10,359
Speaker 1: of bone than the other, so bone deadseity. We're talking

669
00:41:10,360 --> 00:41:14,040
Speaker 1: about the benefits of strength training lean mass, so we

670
00:41:14,120 --> 00:41:16,120
Speaker 1: know when we have more muscle. Now we're not talking

671
00:41:16,160 --> 00:41:18,360
Speaker 1: about being a body builder, a massive and jack, but

672
00:41:18,440 --> 00:41:22,439
Speaker 1: when we have more muscle, muscle is metabolically active. What

673
00:41:22,480 --> 00:41:25,920
Speaker 1: that means is that muscle uses more energy than fat,

674
00:41:26,000 --> 00:41:29,080
Speaker 1: so body muscle muscle on the body. Lean mass uses

675
00:41:29,160 --> 00:41:32,399
Speaker 1: more energy. So the bottom line is that the more

676
00:41:32,480 --> 00:41:35,800
Speaker 1: muscle you have, within reason, it helps you stay lean.

677
00:41:36,440 --> 00:41:39,319
Speaker 1: Because let's say we've got again, let's go back to

678
00:41:39,360 --> 00:41:42,719
Speaker 1: these sisters. Let's say these six sisters weigh both of

679
00:41:42,760 --> 00:41:46,400
Speaker 1: them weigh sixty kilos. One's got a lot of muscle

680
00:41:46,520 --> 00:41:49,600
Speaker 1: for her age and weight, and the others got more

681
00:41:49,640 --> 00:41:54,239
Speaker 1: fat and less muscle. Well, the sixty kilo twin that's

682
00:41:54,239 --> 00:41:57,400
Speaker 1: got more muscle will actually be able to eat more

683
00:41:57,480 --> 00:42:02,120
Speaker 1: food because having more muscle require more energy in brackets calories,

684
00:42:03,600 --> 00:42:07,080
Speaker 1: and so she has the shares the pleasure of being

685
00:42:07,120 --> 00:42:09,640
Speaker 1: able to eat more food than her sister who's got

686
00:42:09,760 --> 00:42:15,720
Speaker 1: less mass. Without that game so being strong having muscle

687
00:42:16,200 --> 00:42:22,440
Speaker 1: also has a metabolic advantage. So other benefits of strength

688
00:42:22,480 --> 00:42:28,720
Speaker 1: training of course, balance sporting, performance, cognition, as I said before,

689
00:42:28,840 --> 00:42:32,920
Speaker 1: quality of life in general, and just I guess on

690
00:42:32,960 --> 00:42:35,919
Speaker 1: a really practical level, for older people like my mum

691
00:42:35,920 --> 00:42:40,160
Speaker 1: and dad, being stronger allows them to more effectively do

692
00:42:40,200 --> 00:42:49,120
Speaker 1: what we call activities of daily living ADLs and yeah,

693
00:42:49,160 --> 00:42:51,040
Speaker 1: and who doesn't want to be able to be functional

694
00:42:51,040 --> 00:42:53,800
Speaker 1: and operational when you're old? So activities of daily living,

695
00:42:54,160 --> 00:42:55,719
Speaker 1: you know, getting in and out of air, in and

696
00:42:55,760 --> 00:42:58,000
Speaker 1: out of the car, being able to step up onto

697
00:42:58,400 --> 00:43:00,400
Speaker 1: a low step and get something out of a cupboard,

698
00:43:00,440 --> 00:43:03,280
Speaker 1: being able to make beds, being able to carry things

699
00:43:03,320 --> 00:43:06,839
Speaker 1: to the washing machine or maybe carrying something out to

700
00:43:06,880 --> 00:43:11,879
Speaker 1: the car or doing housework. So just you know, being

701
00:43:11,880 --> 00:43:16,839
Speaker 1: in your seventies and eighties and being comparatively or relatively

702
00:43:17,000 --> 00:43:22,560
Speaker 1: strong for your chronological age sets you up well for

703
00:43:22,680 --> 00:43:25,719
Speaker 1: your latter years. I get a team. I'm just going

704
00:43:25,760 --> 00:43:29,439
Speaker 1: to interrupt myself. Look at me interrupting me. This went

705
00:43:29,560 --> 00:43:33,000
Speaker 1: way longer than I thought it would, but not really

706
00:43:33,040 --> 00:43:38,120
Speaker 1: surprising because it's me anyway. So ended up being somewhere

707
00:43:38,120 --> 00:43:40,240
Speaker 1: around about now and a quarter of me, just bloody

708
00:43:40,280 --> 00:43:45,719
Speaker 1: banging on in my office by myself the extended monologue version.

709
00:43:45,800 --> 00:43:47,200
Speaker 1: So I'm going to call this the end of part

710
00:43:47,239 --> 00:43:51,640
Speaker 1: one for now. I'll be back tomorrow to complete the conversation.

711
00:43:52,880 --> 00:43:53,319
Speaker 1: See then,