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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Back

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Speaker 1: when I used to go to the gym every single day,

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Speaker 1: I guess there was a time every day years ago.

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Speaker 1: Now I mixed it up much more at home, much

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Speaker 1: less frequent to the gym, but I still go. But

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Speaker 1: there was a time every day, sometimes two days. And

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Speaker 1: there was a woman at this gym that I noticed

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Speaker 1: would take the class. There were a couple of different

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Speaker 1: group exercise studios, and she would take whatever was offered

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Speaker 1: at five pm in the main studio, and that could

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Speaker 1: be boxing. There was, gosh, so many different classes like

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Speaker 1: boot camp type classes and varying types of classes within

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Speaker 1: that genre, uh Pilates type, Matt Pilates classes, just incredible variation.

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Speaker 1: Sometimes there was machines brought in, but she would always

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Speaker 1: be there and she would always take it. And she

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Speaker 1: was probably at the time, I would say, right around

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Speaker 1: in her forties. And she did this for several years

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Speaker 1: that I watched whenever I was there at that time,

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Speaker 1: and I would mix up my times, had the flexibility,

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Speaker 1: but I would see this woman do what most people

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Speaker 1: don't add this incredible amount of variation. She didn't care

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Speaker 1: what the class was. I assume one of the criteria

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Speaker 1: was this was the time she could do it. And

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Speaker 1: I've seen her around locally, and I love this example

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Speaker 1: of variation. She looks amazing. Books aren't everything. But I

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Speaker 1: also see her out and about riding bikes. I've actually

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Speaker 1: seen her, now that I think about it, riding with

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Speaker 1: what I assume is her husband, and he is. He's

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Speaker 1: behind her, she is just hammering away. But it is

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Speaker 1: a valuable, valuable lesson on this concept of variation and

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Speaker 1: how often you should change around your routine. And it

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Speaker 1: is a question I have gotten received for many, many years,

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Speaker 1: and so that's what this specific podcast is about. And

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Speaker 1: that's why I don't think I probably get through one

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Speaker 1: episode without mentioning that term, because it is so important.

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Speaker 1: But there's a rhyme and reason on how to do it,

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Speaker 1: why to do it, the science behind it, and yes,

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Speaker 1: what I will finish up with is talking about how

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Speaker 1: it can often be a second level concept. I'll explain

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Speaker 1: that more. If you don't know what I mean by

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Speaker 1: second level concepts, All right, quick break. When we get back,

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Speaker 1: can't you have too much variation in your workout routine

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Speaker 1: probably gonna start with two words. Those of you who

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Speaker 1: have listened before know exactly what they're gonna be. All right,

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Speaker 1: quick break, we'll be right back talking about variation, talking

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Speaker 1: about change in your routine. How often should you do this?

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Speaker 1: How often should you quote unquote mix it up? Now,

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Speaker 1: back when I was going to the gym every day,

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Speaker 1: and it actually doesn't matter now that I don't go

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Speaker 1: as frequently. It's actually more important when I go to

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Speaker 1: a gym and I've worked out at so many over

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Speaker 1: the years, and you'll go back to the gym after

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Speaker 1: taking time off, and you'll see what same people doing

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Speaker 1: the same workouts and looking exactly the same. Now, there's

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Speaker 1: benefit to that, which I will get to, of course,

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Speaker 1: But many people are trying to affect change and elicit

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Speaker 1: change and they're not getting it. And I like to

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Speaker 1: call it groundhog Day because not only do I see

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Speaker 1: the same people doing the same thing, but at the

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Speaker 1: same exact time in the same exact order. So in

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Speaker 1: other words, just like that movie where he would look

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Speaker 1: at his watch Bill Murray and say, okay, it's five eleven.

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Speaker 1: You know the waitress is going to drop a plate.

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Speaker 1: Same thing in the gym for the people who are

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Speaker 1: on those strict schedules, they'll go and use the chess

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Speaker 1: machine to start and the same exact order, same exact time,

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Speaker 1: same thing. Now there is benefit to that. There is,

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Speaker 1: And I'm gonna explain how and why based on what

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Speaker 1: what before? I just get into that. Just finished a

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Speaker 1: podcast on can people change? And this is tied into that.

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Speaker 1: So how often should you change up your routine? Those

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Speaker 1: two words? Say them with me if you know what

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Speaker 1: they're going to be. It depends, of course. It depends.

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Speaker 1: Yet another example of a concept that if someone, a

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Speaker 1: fitness person, tells you say, how often should I change

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Speaker 1: up my routine? Yes, they're gonna give you that four

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Speaker 1: to six week you know answer that comes out of

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Speaker 1: most people's mouths. And I will get to that as well.

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Speaker 1: But it depends, of course, on so many things. The

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Speaker 1: more I do this podcast, the more I think I

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Speaker 1: should have called it. It depends the really horrible title,

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Speaker 1: But you know what I'm talking about, all right? What

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Speaker 1: does it depend on? For stuff? All? It depends on

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Speaker 1: your goals? What are your goals? And I'm gonna hit

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Speaker 1: on five common ones. Is your goal to build strength,

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Speaker 1: to lift maximum weight, power lifting, bench press, you know, squats, deadlifts,

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Speaker 1: things like that. Is that your goal? Because that's some

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Speaker 1: people's goals, many people's goals. Today, here's your goal to

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Speaker 1: build muscle men and women. And I'll kind of clarify

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Speaker 1: that to be you know a little bit more on

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Speaker 1: the vanity side. Are you trying to build muscle because

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Speaker 1: you think it looks good and you want it? So

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Speaker 1: that's a totally different goal from the third one weight loss?

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Speaker 1: Are you just going strict weight loss? Is that the goal?

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Speaker 1: Or fourth one is its sports performance? Are you a runner?

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Speaker 1: Are you a triathlete? Are you a rower? Are you

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Speaker 1: a tennis player? Do you play something recreationally that you

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Speaker 1: want to get better at? Totally different answer. And finally,

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Speaker 1: and really importantly, is it just just I just said it.

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Speaker 1: I'm gonna hit myself smack my hand for saying it.

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Speaker 1: Is it overall health and well being? And you know

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Speaker 1: what I mean by just there? But as I say,

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Speaker 1: frequently take justin only out of your vocabulary when it

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Speaker 1: comes to exercise, because we often say that about duration

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Speaker 1: and how far we walked and things like that, Well

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Speaker 1: I only did a mile, No, no, no, you did

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Speaker 1: a mile. It all matters, but these are important. These

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Speaker 1: are the questions if you came up to me, if

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Speaker 1: we were doing a consultation, how often should you change

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Speaker 1: your routine? It depends on all of those, and it

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Speaker 1: is complicated by what some people one all five. I

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Speaker 1: want to build some strength, I want to build some muscle,

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Speaker 1: I want to lose some weight. I want to get

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Speaker 1: better at the recreational sports I do, and I want

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Speaker 1: to be healthier. And then there's those who are really specific. No, Tom,

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Speaker 1: I want to be able to deadlift five pounds at

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Speaker 1: age fifty or you know, I want to just it's

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Speaker 1: all about the vanity. I want to look as good

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Speaker 1: as possible with as much muscle and weight loss at

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Speaker 1: the same time. And by the way, that keeps coming

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Speaker 1: up over and over again. And I love this concept

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Speaker 1: of can you build muscle and lose weight at the

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Speaker 1: same time. I did that podcast. I will continue to

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Speaker 1: talk about that the shortnesss yes, even though I'm constantly

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Speaker 1: seeing no that they're too opposing physiological constructs. One is catabolic,

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Speaker 1: one is antibolic. This is where they throw it all

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Speaker 1: these seemingly big terms. Please uh, but I digress. So

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Speaker 1: first and foremost, what are your goals? Okay on those,

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Speaker 1: and then what is really important is how often are

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Speaker 1: you going to be working out? Are you working out

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Speaker 1: once a week? Are you working out five, six, seven

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Speaker 1: times a week? That's really important. If you're working out

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Speaker 1: once a week, probably don't need to change your routine

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Speaker 1: that frequently or as frequently as someone who is working

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Speaker 1: out more frequently. And then really important your fitness level.

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Speaker 1: Are you advanced are you just starting? That's important And

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Speaker 1: what is not usually asked at all is are we

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Speaker 1: talking cardio or are we talking strength? That is a

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Speaker 1: very very important delineation. Okay, so I have to go

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Speaker 1: into the overload principle. The overload principle is that you

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Speaker 1: need to challenge your body, the organism of your body,

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Speaker 1: your muscles, your cardio vascular system, for to change, to adapt.

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Speaker 1: And those adaptations are what we are looking for. And

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Speaker 1: those adaptations are building strength, they are building muscle, They

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Speaker 1: are the bad uptation actually when we're trying to lose weight.

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Speaker 1: And this is what I'm gonna get to. This goes

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Speaker 1: to the whole concept is that your body adapts by

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Speaker 1: getting better at it. So that's a perfect example to

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Speaker 1: start to talk about why you should change it because

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Speaker 1: you become more efficient at your cardiovascular exercise, which means

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Speaker 1: you burn less calories, which means your goal of weight

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Speaker 1: loss is going to slow down. Okay, so this is

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Speaker 1: a really important way to pull it apart. It needs

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Speaker 1: to be pulled apart. So when we're talking about how

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Speaker 1: often you should change your routine, what are your goals,

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Speaker 1: how often are you going to be working out? What's

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Speaker 1: your fitness level? And are we talking cardio, are we

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Speaker 1: talking strength, are we talking a mix of the two?

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Speaker 1: And so again, the overload principle very easy to understand.

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Speaker 1: In one way to really simplify it down is you

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Speaker 1: can't keep doing the same thing and expecting the same results.

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Speaker 1: Your body is a huge organism that We'll tell you that.

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Speaker 1: And how does it tell you that? Well, this goes

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Speaker 1: to the plateau principle right where people say, Tom, I've

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Speaker 1: been doing the same thing I've been working out. Usually

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Speaker 1: they say working out. They're not going to say the

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Speaker 1: same thing generally, I've been working out four four weeks,

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Speaker 1: five weeks, six weeks, seven weeks, eight weeks, and I'm

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Speaker 1: not seeing results anymore. Okay, we need to change it up.

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Speaker 1: Because you're not overloading challenging your body in a certain way. Now,

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Speaker 1: I'm not even going to get into the diet part. Obviously,

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Speaker 1: that's a huge part of this when we're talking weight

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Speaker 1: loss and things like that. I'm talking about the straight

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Speaker 1: science of overload principle and things like that. But yes,

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Speaker 1: of course diet is tied into this when it comes

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Speaker 1: to weight loss, but we're talking independent of that. Let's

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Speaker 1: assume that you are doing the right thing, which is

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Speaker 1: a major assumption when it comes to diet and the

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Speaker 1: knowledge of what you're actually taking in consciously. But we

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Speaker 1: don't need to go there, all right, So when we

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Speaker 1: talk about the overload principle, when we talk about changing

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Speaker 1: it up and plateau ing and adaptation, uh common term

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Speaker 1: is muscle confusion, made popular by P nine d X.

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Speaker 1: You know, to continue to challenge your body, to change

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Speaker 1: your body, you need to mix it up to confuse

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Speaker 1: your muscles. It's a little confusing in and of itself,

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Speaker 1: but you understand the concept. We need variation because your

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Speaker 1: body adapts, because your body is a super smart organism,

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Speaker 1: and that's what we're going for. We want those adaptations,

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Speaker 1: especially when it comes to strength, when it comes to cardio.

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Speaker 1: That's a really important reason we need to mix it

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Speaker 1: up because it is adapting, it's getting fun. So you're

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Speaker 1: learning things, all right, and so what we're also talking

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Speaker 1: about here are neuromuscular adaptations. What do I mean by that?

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Speaker 1: When you are a true beginner or doing an exercise

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Speaker 1: for the first time, you don't see results for several reasons,

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Speaker 1: one main one being that your body is making neuromuscular changes.

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Speaker 1: The brain and the muscles and the body are connecting. Okay,

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Speaker 1: so the hypertrophy, the building of the muscle is not

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Speaker 1: going to start until these neuromuscular this kind of adaptation

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Speaker 1: phase has started a couple of weeks. Depends on so

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Speaker 1: many factors, but what you need to know is your

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Speaker 1: body is learning how to recruit more muscle fibers, which

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Speaker 1: is great from a strength standpoint. Right when you're trying

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Speaker 1: to build strength. You're going to time You're totally confusing me.

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Speaker 1: It will all make sense shortly, but just know that

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Speaker 1: that's why so many people when they first start a

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Speaker 1: strength training program with the primary goal of building muscle,

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Speaker 1: get discouraged because those first couple of weeks and again

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Speaker 1: it depends on how many times you go, if you

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Speaker 1: only go to your trainer or you only work out

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Speaker 1: once a week. And I'm saying only in this context

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Speaker 1: because that's not a lot of overload, that's not a

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Speaker 1: lot of adaptation. You're asking your body to do okay,

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Speaker 1: and your body is going through that neuromuscular phase where

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Speaker 1: it's just learning how to do the exercise efficiently, better,

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Speaker 1: recruit more muscle fibers, and that's where a lot of

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Speaker 1: strength comes from, before we get into the hypertrophe and

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Speaker 1: the cross sectional area of your muscle fibers and things

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Speaker 1: like that. Alright, I feel like I'm confusing you. You

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Speaker 1: know what, Let's take one more break when we come back,

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Speaker 1: when you go back to those specific goals, whether your

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Speaker 1: goal is strength, muscle building, weight loss, sports, performance, health

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Speaker 1: and well being, or all of the above, and what

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Speaker 1: you need to do specifically. All right, we'll be right

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Speaker 1: back all right, talking about variation. Can you have too

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Speaker 1: much of it? Too much of it? Well, when we're

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Speaker 1: talking strength for those of you who are Olympic lifters

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Speaker 1: or you're really into moving as much weight as possible,

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Speaker 1: that's not me. I had you know phases way back

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Speaker 1: when we're sure. I was trying to see high school

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Speaker 1: how much you could bench, you know, how much I

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Speaker 1: could squat? Those were short phases for me, and some

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Speaker 1: people love that. Later in life, I see it. Higher

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Speaker 1: risk of injury makes sense, people. You can't deny this

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Speaker 1: basic science that the more way you use and or

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Speaker 1: the more complicated your movements, the greater the likelihood of injury.

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Speaker 1: But doesn't matter if you do it correctly and you

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Speaker 1: follow this progressive, intelligent programming and variations. So as far

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Speaker 1: as strength goes straight strength, that's where you're gonna have

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Speaker 1: the least variation. If you want to get better at something,

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Speaker 1: you do that thing right, And that's getting ahead of

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Speaker 1: myself more with the sports performance, but totally applies to

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Speaker 1: bench price. If you want to bench as much as possible,

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Speaker 1: you're going to do that. Over time, you're gonna change

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Speaker 1: that exercise that much. You're gonna throw in other exercises

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Speaker 1: to help you build strength in that area. But for

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Speaker 1: those people who are specifically focused on the numbers and

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Speaker 1: certain exercises, that's going to have the least variation. You

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Speaker 1: still need it, and you need time off, and that's

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Speaker 1: where it's even more important. It's always important to have

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Speaker 1: rest days and and take time off, but for those

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Speaker 1: who are really working on strength, you need to have

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Speaker 1: those longer kind of breaks because you're gonna come back

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Speaker 1: and do the same thing, all right, So the least

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Speaker 1: variation uh generally speaking, in those five types of goals

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Speaker 1: when it comes to strength, right, makes sense. All right,

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Speaker 1: Building muscle, it's similar to strength. Think of body builders, right,

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Speaker 1: they tend to do the same thing, they do it

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Speaker 1: more frequently. They're hitting the body parts more times per week,

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Speaker 1: so they're overloading them two to three times if we

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Speaker 1: need to take a rest day, right, generally speaking, that's

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Speaker 1: around three times Monday, Wednesday, Friday. Now, this is where

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Speaker 1: it goes to how many times you're exercising, right, how

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Speaker 1: much variation you add in there. So that's an important factor.

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Speaker 1: The fewer times per week that you exercise, the less

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Speaker 1: variation you need. Again, gold dependent, but that stands to reason.

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Speaker 1: So building muscle, if you're like I really want to,

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Speaker 1: you know, build my chest, build my arms, similar to strength,

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Speaker 1: you're gonna stay with the same exercises generally speaking, but

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Speaker 1: you're gonna add in a little bit more variation. So

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Speaker 1: this is where you would here frequently four to six weeks,

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Speaker 1: three to five weeks, and I agree. So if you

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Speaker 1: want to build your biceps, you do dumbbell bis, have

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Speaker 1: curls for you know, three four, five weeks, adding weight

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Speaker 1: when you need to, when those last few reps are

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Speaker 1: getting easier, and then you mix it up. Then you go, Okay,

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Speaker 1: I'm gonna drop those dumbbell curls and I'm gonna maybe

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Speaker 1: do barbell curls, maybe do chin ups. Right now, many

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Speaker 1: people are doing two to three exercises per body part

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Speaker 1: in a workout with this goal. And so this is

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Speaker 1: where you just add in different ones. I want to

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Speaker 1: keep challenging not only the body but the mind. I'm

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Speaker 1: going to get to that shortly as well. All right,

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Speaker 1: So I still want some variation when you're trying to

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Speaker 1: build muscle. And this is where the debate where people

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Speaker 1: will go nuts, certain fitness professionals about muscle confusion and

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Speaker 1: how it's absolutely bad. See those articles. No, you're not

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Speaker 1: gonna get your goals if you add in so much variation.

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Speaker 1: Yes and no, alright, weight loss, this one's kind of easy.

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Speaker 1: This one's kind of easy because when we're talk an

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Speaker 1: weight loss, we want to burn calories. We're talking cardio.

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Speaker 1: So this comes down to basic math. If your true

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Speaker 1: goal is weight loss and you're talking cardio, just how

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Speaker 1: many cowies you're burning. So this is where as I

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Speaker 1: said in the beginning, though, the adaptations of the body

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Speaker 1: work against you. So you do want variation as you

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Speaker 1: get better at something. You don't want to just do

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Speaker 1: the same mode of cardio the same way. That's groundhog

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Speaker 1: Day people. If you get on an elliptical and you

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Speaker 1: do it for thirty minutes, three times a week at

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Speaker 1: the same level the same way that your body gets

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Speaker 1: good at that, and by getting good at that, it's

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Speaker 1: going against your goals. Okay, so you're getting more efficient,

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Speaker 1: you're losing some pounds, you're moving less weight, burning fewer calories.

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Speaker 1: You're better at it, you're burning fewer calories. This is

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Speaker 1: why I like swimming. I'm not great at it even

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Speaker 1: after all these years, and as far as calorie burning goes,

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Speaker 1: I'm burning a lot, which doesn't work well during an event.

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Speaker 1: But I digress all right, So, yes, weight loss. If

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Speaker 1: you see that the colories. So let's say you say, Tom,

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Speaker 1: I only have an elliptical, then you need to mix

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Speaker 1: up the routine. You need to change the duration, the duration,

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Speaker 1: the frequency, the intensity, and things like that. I'm gonna

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Speaker 1: get to that shortly as well. Okay, so weight loss,

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Speaker 1: how many cows are you burning? Its super important. I

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Speaker 1: just want to make sure that you're not doing the

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Speaker 1: same thing and not burning as many cowaries as you think.

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Speaker 1: And I can't talk about weight loss without talking about strength.

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Speaker 1: Strength is an a really important part of weight loss.

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Speaker 1: You need to build muscle to raise your metabolism twenty

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Speaker 1: four hours a day, seven days a week, and you

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Speaker 1: do that through strength training. So you want a mix

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Speaker 1: of cardio and strength. But at the very start, people,

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Speaker 1: especially for people who have more way to lose, Yes,

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Speaker 1: you can add in some strength training at the start,

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Speaker 1: but we want to go for walks, we want to

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Speaker 1: get on that elliptical, We want to burn calories, and

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Speaker 1: then over time we add more and more strength in Okay, sports, performance, triathletes, runners, rowers,

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Speaker 1: whatever your sport is. Now we're getting a little more specific,

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Speaker 1: but this goes back to generally speaking, four to six weeks,

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Speaker 1: so periodization and those who are competitive athletes know what

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Speaker 1: I'm talking about. Okay, you want to peak for your

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Speaker 1: event and when I design programs for people who are competing,

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Speaker 1: it's generally four week cycles. So you have micro cycle,

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Speaker 1: MESO cycle, and macro cycle. The macro cycle is your

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Speaker 1: entire plan. Maybe that's sixteen weeks. The MESO cycle is

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Speaker 1: for me, oftentimes four weeks, so that's one week of

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Speaker 1: let's say again throwing out random numbers here, not random,

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Speaker 1: but ballpark ten hours a week of training, second week

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Speaker 1: is twelve, third week is fourteen, and then the fourth

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Speaker 1: week we dropped down to eight. So there are four

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Speaker 1: weeks cycles. And within that with the strength, we're going

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Speaker 1: to mix that up as well. First four weeks is

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Speaker 1: like building base strength with strength training, and then I'm

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Speaker 1: going to change it generally every four to six weeks.

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Speaker 1: So that back with building muscle is pretty good rule

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Speaker 1: of thumb you start there. So sports performance periodization, peaking

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Speaker 1: for your event, depending on your coach, depending on your goals,

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Speaker 1: you can have three to four week MESO cycles are common.

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Speaker 1: You know, one week is x amount of training, second

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Speaker 1: week is a little more, third weeks a little more.

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Speaker 1: Fourth week is the recovery week. And the said principle

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Speaker 1: is really important here. So in other words, if you're

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Speaker 1: a biker, if you're a runner, if you're a swimmer,

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Speaker 1: those exercises are going to be as close to your

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Speaker 1: sports movement as possible, right specific adaptations to impose demands.

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Speaker 1: That doesn't mean that we don't add variation in, but

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Speaker 1: we do it generally speaking, every four to six weeks. Again, Okay,

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Speaker 1: here's what's really important to the health and well being.

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Speaker 1: So many of you are like Tom, couldn't care less

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Speaker 1: about building max strength. Don't really here about the you know,

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Speaker 1: vanity side anymore, or weight loss is important? Sports performance probably, Uh,

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Speaker 1: it's the weekend stuff. So health and well being people,

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Speaker 1: that's the most variation. And with health and well being,

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Speaker 1: I'm gonna throw in as we get older, it's about movement.

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Speaker 1: It's about challenging our muscles. Okay, And when we kind

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Speaker 1: of let the vanity side go, you're still gonna get it.

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Speaker 1: You're still gonna get it. But when it's health and

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Speaker 1: well being, it's not sitting for long periods of time,

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Speaker 1: and it's adding in as much variation as possible, as

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Speaker 1: seemingly contradictory as that may sound. Is playing tennis, it's

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Speaker 1: going for walks, it's jumping on a stationary bike, it's

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Speaker 1: doing some body weight exercises, it's doing some machines, it's

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Speaker 1: grabbing bands every now and again, it's doing some core exercises,

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Speaker 1: it's doing some flexibility, it's doing what I talk about

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Speaker 1: here all the time. And guess what if you do that,

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Speaker 1: your sports performance is going to improve. You're gonna lose weight,

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Speaker 1: you're gonna build muscle people, and you're gonna build strength.

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Speaker 1: But when we get more specific, like I want to

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Speaker 1: lift as much as I can, I want to build

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Speaker 1: maximum muscle like a bodybuilder, then we get more specific

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Speaker 1: and we can't forget that it's not just physical, but

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Speaker 1: it's psychological. The reason I talked so much about the

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Speaker 1: psychological is it's about motivation. And so if I said, okay,

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Speaker 1: here's the exercises you're gonna do here, just like the foods,

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Speaker 1: here's the foods diet, what happens so that you had

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Speaker 1: to do it this way and it's extreme, which is

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Speaker 1: what most people do with diets and exercise. You get

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Speaker 1: bored and you get burnt out and you end. So

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Speaker 1: we have to look at the psychological when it comes

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Speaker 1: to this. So we mix up our routines, we add

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Speaker 1: in variation not just to keep our bodies guessing and

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Speaker 1: and adapting, but our minds from getting burnt out. And

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Speaker 1: here's advice that you don't hear enough or seemingly at all,

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Speaker 1: very rarely is mix up your routine before you get

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Speaker 1: bored with it. People. So if you found indoor cycling

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Speaker 1: recently and you love it, mix it up now with

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Speaker 1: other forms, other modes of cardio so you don't get

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Speaker 1: burnt out and you can continue to do it for

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Speaker 1: a lifetime. All right. And finally, one of the really

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Speaker 1: important psychological and physiological reasons we want to stay with

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Speaker 1: a routine for four to six weeks is because you

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Speaker 1: want to see progress is so important. If you're doing

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Speaker 1: push ups, if you are doing bicep curls, you want

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Speaker 1: to see that you're doing more weight. Some people do,

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Speaker 1: many people don't. It's up to you. You have to

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Speaker 1: know what your goals are. But most people are like, wow,

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Speaker 1: I could only do one push up, and again take

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Speaker 1: that only out, but I get it in that context

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Speaker 1: as well. I could do one push up and now

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Speaker 1: I can do ten, and that's motivating, and that leads

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Speaker 1: to increased adherence to a program. Or if you're like

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Speaker 1: you know I could only do ten minutes on the

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Speaker 1: elliptical and now I can do thirty. That's progress. That's

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Speaker 1: something you can see quantifiable, and that's motivating and just

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Speaker 1: getting better at something. You know, back when I was

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Speaker 1: going to the gym, working at where the gym many

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Speaker 1: many years ago, and there were classes like jump rope

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Speaker 1: classes and and step classes. And when you start to

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Speaker 1: get better at things at movements, that's motivating. And so

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Speaker 1: that's why we don't want to change it around too

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Speaker 1: much when that is a goal. Right. But we can

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Speaker 1: also keep those push ups, right. I used to keep

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Speaker 1: push ups for certain clients at the end and we

427
00:27:01,600 --> 00:27:03,360
Speaker 1: would mix up their routine, but we would come back

428
00:27:03,359 --> 00:27:05,600
Speaker 1: to that. So certain things you keep is my point

429
00:27:05,640 --> 00:27:08,280
Speaker 1: within your routine, and then you have variation and you

430
00:27:08,280 --> 00:27:11,399
Speaker 1: pull things in and out over time based on your goals.

431
00:27:11,520 --> 00:27:14,120
Speaker 1: All those things I outlined at the start. But it's

432
00:27:14,160 --> 00:27:19,080
Speaker 1: always great to see progress you can go because we forget, Wow,

433
00:27:19,119 --> 00:27:23,400
Speaker 1: I can't believe that I was doing twenty pound dumbbell

434
00:27:23,800 --> 00:27:28,680
Speaker 1: chess presses and now I'm doing forty. You gotta figure

435
00:27:28,680 --> 00:27:32,119
Speaker 1: out what motivates you and then you have to stick

436
00:27:32,160 --> 00:27:33,760
Speaker 1: to that for a certain amount of time, so you

437
00:27:33,800 --> 00:27:37,120
Speaker 1: see the changes, but that doesn't mean that doing push

438
00:27:37,240 --> 00:27:42,000
Speaker 1: ups isn't going to help you with your dumbbell chess presses.

439
00:27:42,760 --> 00:27:47,880
Speaker 1: All right, So finally have to talk about injury prevention

440
00:27:47,920 --> 00:27:50,600
Speaker 1: as well. If we continue to do the same thing,

441
00:27:50,640 --> 00:27:52,439
Speaker 1: I don't care how healthy it is. If you're just

442
00:27:52,480 --> 00:27:54,800
Speaker 1: a runner and you just run, gonna have problems. You're

443
00:27:54,800 --> 00:27:57,600
Speaker 1: gonna become a triathlete. You're gonna have to cross train,

444
00:27:57,720 --> 00:28:02,120
Speaker 1: you're gonna swim, you're gonna buy, and you're gonna run

445
00:28:02,280 --> 00:28:07,320
Speaker 1: hopefully later. So as I said, don't do something until

446
00:28:07,400 --> 00:28:11,880
Speaker 1: you are psychologically or physically unable to do it anymore.

447
00:28:12,840 --> 00:28:16,000
Speaker 1: Mix it up. That's that's cross training, one of the

448
00:28:16,040 --> 00:28:19,480
Speaker 1: really important aspects of it. Okay, So how often and

449
00:28:19,520 --> 00:28:20,960
Speaker 1: how do you do it and ways to add it

450
00:28:20,960 --> 00:28:24,560
Speaker 1: in for cardio really important. So if you're like Tom,

451
00:28:24,600 --> 00:28:27,000
Speaker 1: I love the bike, I love my elliptical, I love

452
00:28:27,080 --> 00:28:29,520
Speaker 1: whatever it is, Okay, then you change up the frequency,

453
00:28:29,600 --> 00:28:32,800
Speaker 1: the duration, the intensity whenever you can. You do long

454
00:28:32,840 --> 00:28:37,760
Speaker 1: workouts that are steady state lists, low intensity steady state workouts.

455
00:28:37,760 --> 00:28:41,400
Speaker 1: That's your longer workouts. Then you go shorter and you

456
00:28:41,480 --> 00:28:44,480
Speaker 1: do intervals and hills and things like that that I've

457
00:28:44,520 --> 00:28:46,880
Speaker 1: done podcasts on. If you've missed those, you know the

458
00:28:46,920 --> 00:28:49,920
Speaker 1: power of hills, look at that. And so if you

459
00:28:49,960 --> 00:28:53,040
Speaker 1: are going to stay with the same mode, we will

460
00:28:53,120 --> 00:28:57,840
Speaker 1: change those characteristics, those aspects of it, how long you go,

461
00:28:58,320 --> 00:29:00,760
Speaker 1: and what the workout is. And let me just throw

462
00:29:00,800 --> 00:29:02,800
Speaker 1: this in there, because so many of you are doing

463
00:29:03,120 --> 00:29:07,160
Speaker 1: content that is online. Change around the instructor. I have

464
00:29:07,200 --> 00:29:09,480
Speaker 1: one instructor I use for biking that I love. I'm

465
00:29:09,520 --> 00:29:12,400
Speaker 1: gonna be honest with you, not doing anyone else, So

466
00:29:12,440 --> 00:29:14,920
Speaker 1: I'm changing the mode, right. But when I do this

467
00:29:15,000 --> 00:29:20,160
Speaker 1: specific stationary workout with a coach, one person I trust. Actually,

468
00:29:20,200 --> 00:29:22,040
Speaker 1: some of you reached out and said, who is that person?

469
00:29:22,480 --> 00:29:25,960
Speaker 1: I will tell you off if you DM me, and

470
00:29:26,080 --> 00:29:29,320
Speaker 1: that's me. But if you're someone who's doing that and

471
00:29:29,480 --> 00:29:32,800
Speaker 1: that's all you're doing, change the instructor. You're gonna change

472
00:29:32,800 --> 00:29:35,560
Speaker 1: your body if that's your goals. Again, let me go back.

473
00:29:35,960 --> 00:29:37,760
Speaker 1: If you are getting on a stationary bike with the

474
00:29:37,800 --> 00:29:39,960
Speaker 1: goal of changing your body, if you do the same instructor,

475
00:29:40,000 --> 00:29:43,000
Speaker 1: you're still going to get results. But potentially if they

476
00:29:43,400 --> 00:29:46,560
Speaker 1: have the same format in the same way, you run

477
00:29:46,600 --> 00:29:50,280
Speaker 1: that risk of plateau ng or just slowing down your results. Okay,

478
00:29:50,480 --> 00:29:55,760
Speaker 1: so that's where variation again is crucial for strength strength,

479
00:29:56,120 --> 00:29:59,120
Speaker 1: a little less variation when your goals are building that

480
00:29:59,200 --> 00:30:02,960
Speaker 1: strength and build muscle. More variation for the building muscle side,

481
00:30:03,000 --> 00:30:05,640
Speaker 1: but you still gotta let your body get better at it,

482
00:30:06,240 --> 00:30:08,719
Speaker 1: and it's better to leave you with this, like if

483
00:30:08,760 --> 00:30:12,440
Speaker 1: you're trying to build muscle again, bicep curls three to

484
00:30:12,480 --> 00:30:16,200
Speaker 1: four weeks with dumbbells, adding weight as you go and

485
00:30:16,240 --> 00:30:19,959
Speaker 1: then mix it up. Or if you're doing multiple exercises

486
00:30:20,000 --> 00:30:23,560
Speaker 1: as I said, maybe you're doing bicep curls and you're

487
00:30:23,600 --> 00:30:26,880
Speaker 1: doing it with dumbbells and a barbell and chin ups

488
00:30:27,080 --> 00:30:29,840
Speaker 1: and then after four to six weeks, three different exercises,

489
00:30:30,800 --> 00:30:34,600
Speaker 1: and so with strength, basically four ways to mix it up.

490
00:30:34,920 --> 00:30:38,880
Speaker 1: To start, you change the mode that's the easiest, best way,

491
00:30:38,880 --> 00:30:42,440
Speaker 1: and ideally you're doing all of the above free weights,

492
00:30:42,680 --> 00:30:47,600
Speaker 1: body weight machines, bands, all good, and then as I

493
00:30:47,640 --> 00:30:50,360
Speaker 1: just said, you change the exercise for the specific body part.

494
00:30:50,760 --> 00:30:53,240
Speaker 1: So if you're doing three exercises for your biceps four

495
00:30:53,280 --> 00:30:56,600
Speaker 1: to six weeks, increase the weight, and then the next

496
00:30:56,640 --> 00:31:01,080
Speaker 1: four to six weeks three different exercises, and then after

497
00:31:01,120 --> 00:31:02,760
Speaker 1: that you can come back. You could go back and

498
00:31:02,800 --> 00:31:05,760
Speaker 1: forth and back and forth month to month, so many

499
00:31:05,760 --> 00:31:08,520
Speaker 1: different ways. Okay, and then the amount of weight is

500
00:31:08,560 --> 00:31:13,320
Speaker 1: obviously crucial. The amount of reps you can go for endurance,

501
00:31:13,360 --> 00:31:16,440
Speaker 1: you can go for strength. So the way you use,

502
00:31:17,320 --> 00:31:20,320
Speaker 1: the rep range you use, those are great ways to

503
00:31:20,400 --> 00:31:23,200
Speaker 1: vary it as well. And finally the instructor as well.

504
00:31:23,360 --> 00:31:27,440
Speaker 1: So many people doing strength workouts with an instructor. That's

505
00:31:27,480 --> 00:31:30,200
Speaker 1: a great way to mix it up. I think that's

506
00:31:30,240 --> 00:31:34,000
Speaker 1: easier personally than cardio for many people. Right, but you

507
00:31:34,040 --> 00:31:37,640
Speaker 1: get you know, attached to that instructor as well. But

508
00:31:38,080 --> 00:31:40,800
Speaker 1: if you can mixing up that instructor is going to

509
00:31:40,840 --> 00:31:43,480
Speaker 1: help as well. The easiest way to start, easiest, easiest

510
00:31:43,520 --> 00:31:45,280
Speaker 1: way to start. If you have a strength routine that

511
00:31:45,400 --> 00:31:47,760
Speaker 1: Groundhog Day that I referred to at the beginning, just

512
00:31:47,880 --> 00:31:52,080
Speaker 1: change the order. Clients are shocked. People are shocked when

513
00:31:52,600 --> 00:31:54,520
Speaker 1: I tell them that, and they actually do it. So

514
00:31:54,640 --> 00:31:57,800
Speaker 1: if they have the same ten exercises, the same routine

515
00:31:57,840 --> 00:32:00,200
Speaker 1: they've done for a long time, I say, don't change

516
00:32:00,200 --> 00:32:02,560
Speaker 1: any of the exercises, just changed start at the back,

517
00:32:02,840 --> 00:32:05,600
Speaker 1: start at the end rather and work backwards or just

518
00:32:05,640 --> 00:32:08,239
Speaker 1: totally mix it up. You're pre fatiguing your body in

519
00:32:08,480 --> 00:32:13,000
Speaker 1: different ways and that will cause your body to adapt

520
00:32:13,000 --> 00:32:14,920
Speaker 1: in a different way. You'll get sore, you'll be surprised.

521
00:32:15,680 --> 00:32:19,719
Speaker 1: All right, final thoughts the second level stuff people, at

522
00:32:19,720 --> 00:32:23,240
Speaker 1: the end of the day, you know, yes, maximum strength,

523
00:32:24,000 --> 00:32:26,239
Speaker 1: things like that, but so many of you are just

524
00:32:26,440 --> 00:32:29,240
Speaker 1: here to look better, feel better, live longer. I'm gonna

525
00:32:29,240 --> 00:32:31,840
Speaker 1: give my dad as an example. My dad is in

526
00:32:31,840 --> 00:32:35,280
Speaker 1: his mid seventies, still running marathons. Not a runner's body.

527
00:32:35,320 --> 00:32:38,360
Speaker 1: I would argue, he's been doing the same strength routine

528
00:32:38,360 --> 00:32:43,240
Speaker 1: since Probably he's got the same fifteen pound dumbbells that

529
00:32:43,320 --> 00:32:46,160
Speaker 1: he brings on vacation in the summer. He does the

530
00:32:46,200 --> 00:32:50,640
Speaker 1: same routine and it's working. Here's the thing. Could it

531
00:32:50,680 --> 00:32:54,280
Speaker 1: be better? Does he have issues occasionally? Sure? Am I

532
00:32:54,320 --> 00:32:57,959
Speaker 1: going to get him to change? Probably? Not so. At

533
00:32:58,000 --> 00:33:02,320
Speaker 1: the end of the day, it's consistent. It's consistency. Don't

534
00:33:02,360 --> 00:33:08,520
Speaker 1: overthink it, okay. And when a fitness professional chastises you

535
00:33:09,280 --> 00:33:12,040
Speaker 1: for mixing up your routine too frequently, that could be

536
00:33:12,080 --> 00:33:16,200
Speaker 1: a problem. And if a fitness professional chastises you and

537
00:33:16,240 --> 00:33:21,120
Speaker 1: you're super consistent, like my dad, and you're successful, you're healthy.

538
00:33:21,280 --> 00:33:23,240
Speaker 1: You've got a couple of eggs and pains and issues

539
00:33:23,280 --> 00:33:28,200
Speaker 1: that you know pretty common. I still want to change

540
00:33:28,200 --> 00:33:30,920
Speaker 1: my dad's routine, but it's working. And this is the

541
00:33:30,960 --> 00:33:35,719
Speaker 1: common sense. This is what you're not hearing. Okay, And finally,

542
00:33:35,760 --> 00:33:37,400
Speaker 1: just listen to your body and listen to your mind.

543
00:33:37,400 --> 00:33:41,120
Speaker 1: It's gonna tell you you stop seeing changes. Mix it up.

544
00:33:41,880 --> 00:33:46,640
Speaker 1: If you start getting bored, mix it up, and hopefully

545
00:33:47,320 --> 00:33:53,320
Speaker 1: you do it before that happens. All right, Oh jeez,

546
00:33:53,320 --> 00:33:56,840
Speaker 1: I always want to do five hours. You know. It's

547
00:33:56,880 --> 00:33:59,920
Speaker 1: the last thing you guys want. Uh. There you go, variation,

548
00:34:00,000 --> 00:34:03,800
Speaker 1: and as we get older, just focus on consistency. The

549
00:34:03,840 --> 00:34:06,640
Speaker 1: more specific your goals, the more specific your routine. It's

550
00:34:06,680 --> 00:34:09,359
Speaker 1: that simple, all right. Thank you for listening. You want

551
00:34:09,360 --> 00:34:12,480
Speaker 1: to reach out Tom h fit is both my Instagram

552
00:34:12,640 --> 00:34:16,239
Speaker 1: and my Twitter account. Like I said, d m me

553
00:34:16,960 --> 00:34:20,040
Speaker 1: any questions, comments, anything, and I answer all the questions

554
00:34:20,080 --> 00:34:22,480
Speaker 1: here on a Listener mail bag episode, as well as

555
00:34:22,760 --> 00:34:25,439
Speaker 1: usually telling you right when I message you back as well,

556
00:34:25,600 --> 00:34:28,319
Speaker 1: unless it's a long answer, which many of them are

557
00:34:28,320 --> 00:34:30,719
Speaker 1: as well. I'm not good at giving short answers. Have

558
00:34:30,719 --> 00:34:34,960
Speaker 1: you noticed that yet? And my goal people to bring

559
00:34:35,000 --> 00:34:38,799
Speaker 1: you the best information. It's easy to be hard, it's

560
00:34:38,880 --> 00:34:42,640
Speaker 1: easy to be difficult. It's really hard to sell what

561
00:34:42,680 --> 00:34:48,000
Speaker 1: I sell evidence based excessive moderation. All right, but it's

562
00:34:48,040 --> 00:34:50,799
Speaker 1: what works. Find what you like. Don't worry about the

563
00:34:50,800 --> 00:34:54,560
Speaker 1: second level stuff. If you don't understand second level. It's

564
00:34:54,600 --> 00:34:58,560
Speaker 1: like this, people say what's the best protein. Focus on

565
00:34:58,600 --> 00:35:02,319
Speaker 1: getting in protein. Focus on getting in enough protein for

566
00:35:02,360 --> 00:35:04,719
Speaker 1: a while, and then if you want to talk that

567
00:35:05,000 --> 00:35:08,439
Speaker 1: second level, third level stuff about the best even then

568
00:35:09,960 --> 00:35:12,640
Speaker 1: it's really not what matters. What matters is that you're

569
00:35:12,640 --> 00:35:15,480
Speaker 1: consistent with your strengthen your cardio and you're healthy eating

570
00:35:15,719 --> 00:35:21,040
Speaker 1: all right. I am Tom Hollands. This is Fitness Disrupted.

571
00:35:21,560 --> 00:35:28,319
Speaker 1: Believe it yourself. Fitness Disrupted is a production of I

572
00:35:28,520 --> 00:35:32,040
Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

573
00:35:32,080 --> 00:35:35,360
Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you

574
00:35:35,480 --> 00:35:36,880
Speaker 1: listen to your favorite shows.