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Speaker 1: I welcome to episode fifty seven of the Bobby Cast

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Speaker 1: and with Trainer am At trainer Ahmad on Instagram and Twitter.

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Speaker 1: right corner right there. One flower dot com interbones for

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Speaker 1: the mother's offered expires Friday. But just send to my

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Speaker 1: flowers just for no reason, just to be a good person.

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Speaker 1: Sent your wife, sent to your girlfriend, I mean, depending

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Speaker 1: on your husband. Highlight flowers. Then I am with trying

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Speaker 1: to rumad here well and a lot of people who

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Speaker 1: follow you he postal kidbits about food, about working out.

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Speaker 1: I want to put you into scenario here. I think

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Speaker 1: a lot of our listeners probably go through at some point.

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Speaker 1: Let's say I want to lose ten pounds, right, I

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Speaker 1: come to you, by the way, what what's your background

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Speaker 1: like giving me your credentials? Well, started as you know,

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Speaker 1: athlete in high school like most, but then um got

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Speaker 1: my bachelor's Science and exercise sports science with health Wellness

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Speaker 1: Promotions concentration. And then what took me to the next

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Speaker 1: level is my certificate with Integrative Institute of Nutrition basically

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Speaker 1: qualify as me to be the health coach here in Texas.

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Speaker 1: So that's that's basically what I base everything on and

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Speaker 1: my health coaching and my exercise sports science degree. So

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Speaker 1: we're talking about three things. We'll lose ten pounds, right,

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Speaker 1: that's the goal in this conversation and this slow tidbit's

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Speaker 1: to lose ten pounds. Summertimes coming up. People want to

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Speaker 1: look good in their shorts, we look in their swimsuits.

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Speaker 1: The goals ten pounds. So let's talk about sleeping, let's

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Speaker 1: talk about eating, let's talk about working out, all right,

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Speaker 1: so let's talk about sleeping first, probably arguably the most important.

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Speaker 1: You can intertwine that you can switch those up with

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Speaker 1: either sleeping or eating the most important. Let's talk about sleeping.

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Speaker 1: Sleeping is important because you need sleep to basically get

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Speaker 1: your body recalibrated so you don't have any cravings for

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Speaker 1: the next day of any types of bad foods like

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Speaker 1: sugary foods. When you don't get enough sleep, your heart

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Speaker 1: rates up, your hormones are off. You start having these

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Speaker 1: intense type of cravings for bad foods, sugary foods, processed foods.

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Speaker 1: That's what gets you off of your track. So hormonally,

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Speaker 1: if you're not sleeping, what happens to your body there?

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Speaker 1: Or if you can't lose weight because you didn't sleep enough,

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Speaker 1: or you can't build muscle because you're not sleeping up.

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Speaker 1: Is that an issue, Yes, that's a huge issue because

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Speaker 1: what causes that is mostly the imbalance of cortisol in

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Speaker 1: your body. So when you're not sleeping, cortosol builds up.

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Speaker 1: That's a hormone of a stress hormone basically, and your

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Speaker 1: stress hormone causes you to either depending on the individual,

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Speaker 1: crave certain foods or make unhealthy decisions otherwise not feel

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Speaker 1: like you want to exercise, because if I don't get sleep,

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Speaker 1: I don't feel like I want to exercise. I don't

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Speaker 1: have energy. Don't have energy if I don't sleep. I

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Speaker 1: do want the bad foods because I'm looking for something

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Speaker 1: to give me that feeling of alright, you're you're you're

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Speaker 1: feeling good, you're healthy. Yes, And most of those foods

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Speaker 1: are not good foods because you're looking for the sugary,

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Speaker 1: dnse quick energy and the feeling of oh, I want

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Speaker 1: something with substance, right, You don't want the vegetables that

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Speaker 1: are good for you that's gonna burn through you really quick,

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Speaker 1: that your body is going to use for long energy. So,

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Speaker 1: because of sleep, it's making you choose different actions and

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Speaker 1: different foods. Correct, That's why it's so important. So sleeping

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Speaker 1: and sleeping and everything we say is based on the

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Speaker 1: different individuals, so we know that everybody's right. Okay, So

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Speaker 1: we don't sleeping to eating. So what is it that

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Speaker 1: we're doing food wise that holds us back? Food wise?

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Speaker 1: Is the awareness of the food that you're eating right now.

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Speaker 1: Because the foods that you're eating right now, if you're

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Speaker 1: not able to lose five pounds, are probably not good

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Speaker 1: quality foods. People say, keep a journal, okay of your food? Yeah?

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Speaker 1: Is that so you can actually see what you're putting

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Speaker 1: in your body, because sometimes you may not realize all

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Speaker 1: the bad stuff you're putting in Yes, those journals are

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Speaker 1: great tools to raise awareness of actually how you're eating,

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Speaker 1: what lifestyle decisions regarding food that you're making your too.

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Speaker 1: You have to have a literal journal book. You can

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Speaker 1: keep it in a a my fitness Pal app. There's

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Speaker 1: certain apps that you can keep for food general ing.

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Speaker 1: Do you find that people don't realize they're eating a

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Speaker 1: lot of bad food just because they don't realize it,

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Speaker 1: So therefore when they don't get results and they don't

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Speaker 1: understand that it's a lot of the little things you're

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Speaker 1: not realizing they're doing wrong. No, I don't feel like

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Speaker 1: they don't realize it. I think they realize it. I

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Speaker 1: just think they don't understand how bad it's affecting them.

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Speaker 1: Like most people I talked to, they laugh when I

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Speaker 1: say how's your eating? Oh uh, there's something we got

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Speaker 1: to talk about. Okay, Well it's not a laughing matter.

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Speaker 1: Like if you want results, we gotta get serious. We

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Speaker 1: gotta start eating some meat, fruits, and vegetables, organic, preferably.

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Speaker 1: So people come to you and they say I eat

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Speaker 1: pretty good. You start investigating, do you realize find out

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Speaker 1: most times they don't eat as well as they say

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Speaker 1: to you all the time, Right, people always have that

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Speaker 1: mind that since that oh yeah, I'm eating great. Uh.

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Speaker 1: So what are you eating? Um, I'll eat, I'll What

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Speaker 1: do you eat for breakfast? Uh? I have a coffee?

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Speaker 1: Is that good or bad? Uh? Coffee is neither good

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Speaker 1: nor bad unless the individual has a addiction to coffee

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Speaker 1: to where they're getting energy from coffee. That's what they

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Speaker 1: rely on, So is not bad or good. We're not

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Speaker 1: the whole breakfast meal of the day, like the most

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Speaker 1: important meal of the day. Um, that's good. That that's that. Yeah,

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Speaker 1: that's probably pretty important to have breakfast because you're breaking

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Speaker 1: the fast right You're you're you're entering into your day

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Speaker 1: of providing energy for your body. So that needs to

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Speaker 1: be good quality foods. Is your fast. The sleep. The

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Speaker 1: fast is the sleep. So you spend eight hours if

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Speaker 1: you're not sleeping the whole time, you're not eating the

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Speaker 1: right before you go to bed for the most part.

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Speaker 1: So that's a fast, and it takes something to break

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Speaker 1: the fast. Breaking the fast so your body knows, Okay,

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Speaker 1: we're starting to get back nutrition into us, so I

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Speaker 1: need to start boosting my metabolism back up to start burning.

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Speaker 1: If people are losing weight, is it a good thing

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Speaker 1: or a bad thing? Just get breakfast. If people are

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Speaker 1: losing weight, they want to lose weight, like, should they skip?

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Speaker 1: People like the less food I eat, the more, more

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Speaker 1: more weight I'm gonna lose. No, no, no, no, no no.

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Speaker 1: You gotta eat breakfast. It doesn't have to be a bunch,

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Speaker 1: it doesn't have to be a big amount. Just put

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Speaker 1: something in your body so your body understands, Hey, now

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Speaker 1: it's time to start kicking up that metabolism. Now it's

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Speaker 1: time to start burning calories because you're putting in something

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Speaker 1: in your body. Your body has to burn or heat

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Speaker 1: up to process that food that you're eating. I'm trying

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Speaker 1: to lose ten pounds. Okay, I'm the person listening to

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Speaker 1: this right now. I want to lose ten pounds. What

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Speaker 1: do I eat for breakfast? Let's do a small portion size.

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Speaker 1: Let's say a small piece of let's say apple or

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Speaker 1: small piece of fruit, doesn't matter what it is, banana, apple, grapes,

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Speaker 1: doesn't matter. Let's do also some type of protein. If

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Speaker 1: you're a vegan or vegetarian, you don't have to eat

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Speaker 1: a lot of protein. You can you can base your

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Speaker 1: protein on like um, vegetables, or you can base your

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Speaker 1: protein on shakes and things like that. So I would

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Speaker 1: say the best thing would be a good p protein shake.

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Speaker 1: I don't even know what that means. Like when you're

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Speaker 1: talking over my head, Okay, tell me about to eat

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Speaker 1: for breakfast. I'm trying to lose ten pounds. Eat apple,

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Speaker 1: eat um smoked salmon. Again, nobody's gonnat smoke salmon. You're

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Speaker 1: talking like, what what do people want to eat? Then

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Speaker 1: you want to eat a burger or you want to

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Speaker 1: eat uh, let's say eggs. Let's say eggs. You can.

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Speaker 1: Let's say let's say an egg. Let's say let's say

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Speaker 1: egg kind what do you do with it? Um, you

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Speaker 1: can scramble it. You could pan syrut. Now we're talking.

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Speaker 1: People can let's say an egg. Let's say, um, an apple,

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Speaker 1: maybe a half an apple, Let's say in half an apple,

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Speaker 1: if you're trying to lose weight. And then let's say,

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Speaker 1: cut some vegetables up in that egg. Mix it all up. Okay,

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Speaker 1: so you have that for breakfast. Now, should you eat

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Speaker 1: something between breakfast and lunch? It all depends on an individual.

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Speaker 1: If you're hungry, you can. You should eat some type

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Speaker 1: of snack. If you're hungry, let's say the snack would

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Speaker 1: be maybe, um, a small piece of fruit. Another small

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Speaker 1: piece of fruit. Because it's in the daytime, it's early

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Speaker 1: in your day. You can burn through that. Right. A

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Speaker 1: lot of people say, oh, well, if I eat too

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Speaker 1: much fruit, that's too much sugars. Right, No, No, small

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Speaker 1: piece of fruit in the daytime. These are good sugars

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Speaker 1: that your body can process. It knows what it is.

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Speaker 1: It's not artificial sugar. So that's fine, that's perfect. Maybe

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Speaker 1: some nuts maybe maybe a half of fruit, maybe maybe

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Speaker 1: a handful of nuts. That's your protein. What we're going

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Speaker 1: to lune in your carves your lunch. You're gonna have

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Speaker 1: a good lean meat. I would hope fish. Let's say

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Speaker 1: a salad, let's say with some berries in it. Is

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Speaker 1: there a benefit of being dressing on the side versus

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Speaker 1: dressing on? Yes? What's the difference? Dressing on You don't

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Speaker 1: know the amount you're putting on. Dressing on the side,

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Speaker 1: you can control. You dip, you eat. You know exactly

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Speaker 1: how much you can tell if you're eating too much dressing.

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Speaker 1: If you're dipping, I would say only dip. Just dip

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Speaker 1: the dressing in any condiments, Just dip condiments. Don't don't

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Speaker 1: pour condiments on your food ever. So for lunch you're having,

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Speaker 1: if you're trying to conserve calories, this is why, because

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Speaker 1: you need to make sure you're not overeating calories and

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Speaker 1: dressing or condiments. So a fish in some salad, there's

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Speaker 1: some salad. Love that. Okay, what can you have except

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Speaker 1: for fish? Give something because fish fish is always easy

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Speaker 1: to get for lunch? Can we have turkey ground turkey? Right?

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Speaker 1: You can have whatever you want, like for options here. Alright, alright,

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Speaker 1: you go home. It's dinner time. Dinner time looks like lunch, fish,

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Speaker 1: ground turkey, maybe some lean burger meat. Mix it all up,

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Speaker 1: some asparaga, maybe some um, maybe some Brussels sprouts, vegetables, fruit,

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Speaker 1: maybe some sweet potatoes. Meat. Right, but the fruit earlier,

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Speaker 1: because that is sugar in it. Right right? What do

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Speaker 1: I call? I'm hearing no carbs in here? Oh, well,

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Speaker 1: well you're here, and see this is the education part.

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Speaker 1: There are a lot of carbs in there. All the

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Speaker 1: vegetables are carbohydrates. They're not starchy process carves like we think.

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Speaker 1: I want you to get that out of your head.

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Speaker 1: Understand that those starchy process carbs are doing much worse

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Speaker 1: to your body than you think. Why when I finish

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Speaker 1: your mill, do I need to feel full or I'm

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Speaker 1: not satisfied? Like I need to feel like because that's

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Speaker 1: what we're used to, as as as having an abundance

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Speaker 1: of food. We're used to having. Oh, you need to

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Speaker 1: feel full when you eat, Eat all your food on

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Speaker 1: your plate. Make sure you get full, because back in

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Speaker 1: the day it was not It was looked down upon

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Speaker 1: if you were so poor that you couldn't feel full.

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Speaker 1: Now we're splurging. We're the top of the food chain America.

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Speaker 1: We're just abundance, bigger, it's better, more, it's better. So

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Speaker 1: you don't think at the end of the middle, you

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Speaker 1: should feel like for sure, at the end of midd

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Speaker 1: you should not feel overly full. At the end of

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Speaker 1: the middle, you should feel like, oh, I've just eaten.

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Speaker 1: But you shouldn't feel full at all because from that

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Speaker 1: you can basically burn more calories you've just so you're

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Speaker 1: eating for fuel only. Mentally, if you're trying to lose weight,

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Speaker 1: you're only eating for fuel. You're not eating to give

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Speaker 1: your body excess calories. What about alcohol, Like someone somebody

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Speaker 1: wants to drink your beer. Alcohol is tough, because that's terrible,

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Speaker 1: that's terrible contents for your body, like you, your body

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Speaker 1: doesn't know really what to do with alcohol. Beer depends

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Speaker 1: on what type of alcohol it is. Now you put

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Speaker 1: hops into it or bad starchy carbs. Now, your body

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Speaker 1: has a reaction to that. So most people with alcohol,

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Speaker 1: they have an inflammatory reaction. What about wine? Wine the

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Speaker 1: same thing. So most wines, you know, four ounces or

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Speaker 1: not most wines, but most red wines four ounces. That's fine.

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Speaker 1: Research has shown that, Okay, it's good for your heart.

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Speaker 1: That's what most people will use. Excuse that's why I

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Speaker 1: drink wine. But that's four ounces of wine. That's four,

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Speaker 1: not eight, not sixteen, not a whole bottle, not two glasses.

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Speaker 1: That's it. Keep it small, portion sizes, quality foods, organic, preferably.

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Speaker 1: That's when you're doing great. Why if I'm feeling sad

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Speaker 1: or mad or lonely, or or do I want to

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Speaker 1: eat certain types of foods comfort ft Why do I

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Speaker 1: need comfort? Right? Because those comfort foods normally are processed foods.

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Speaker 1: They interact with your chemicals in your body to where

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Speaker 1: it creates a high in a sense like it interacts

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Speaker 1: with dopamine and all your um chemicals in your mind

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Speaker 1: that thinks, oh wow, this is this is this feels good.

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Speaker 1: They're tonin all your upper chemicals, all your happy chemicals

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Speaker 1: in your brain. If I eat macaroni and cheese and

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Speaker 1: a lot of it because I'm feeling frustrated, all that's

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Speaker 1: doing is feeding a brain chemical to make me feel better. Right,

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Speaker 1: That's and that shouldn't be happening, right, That shouldn't be

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Speaker 1: happening because you don't get that way when you eat kale,

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Speaker 1: you don't get that way. When you eat carrots, you

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Speaker 1: don't get that way. When you eat good then how

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Speaker 1: do I get happier? You exercise, you sleep, you eat

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Speaker 1: good foods, you have a good spiritual mind. That's where

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Speaker 1: the happiness come from. You don't relate the happiness to food.

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Speaker 1: That's a bad relationship with food. Now we look into

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Speaker 1: why are we eating that way? Why do people eat

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Speaker 1: that way? Why why do I if I'm like man,

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Speaker 1: that a terrible day, like I just feel, why do

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Speaker 1: I want to eat a whole bag of fritos? It

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Speaker 1: could be because in everybody's life is different. You gotta

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Speaker 1: looking back and see what your past. Uh did my

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Speaker 1: mom feed me food that was comfort food? Did my

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Speaker 1: mom feed me these cakes and ice creams when everything

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Speaker 1: was going bad? Did did I? It may be in

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Speaker 1: college you had a downtime, maybe maybe at a hard

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Speaker 1: time and point that you looked and you said, oh man,

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Speaker 1: this makes me feel better. Or maybe your family just

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Speaker 1: thought food. What is it? Event? They look their food

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Speaker 1: is hey, everybody gathered around the table. This is when

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Speaker 1: we're having a great time, the celebration. So they look

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Speaker 1: at food is oh man, food is great. Food is

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Speaker 1: when I'm having the best times. So I didn't break that. Okay,

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Speaker 1: that's my question. How do you break that? Is it

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Speaker 1: just a willpower thing and being aware that I need

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Speaker 1: to feel better, and because I need to feel better,

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Speaker 1: I want to fill myself with this food that's not good.

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Speaker 1: But I'm just gonna have to suffer through it a

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Speaker 1: few times until I don't want it. So that's the

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Speaker 1: tough part because that's where you get beyond a personal

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Speaker 1: trainers scope, because then you gotta go talk to a psychologist.

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Speaker 1: So you gotta look and see why you're attaching your

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Speaker 1: emotions to these type of foods. Okay, so nobody's going

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Speaker 1: to psychologist listen to this about this. Okay, but let's

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Speaker 1: say we want to lose tempos when we want to

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Speaker 1: get out of the cycle. What is your advice? Is

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Speaker 1: it just to realize what's happening and why why it's

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Speaker 1: app right right, right? So then you got to realize

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Speaker 1: in yourself, wow, I'm making these decisions because I'm angry,

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Speaker 1: or I'm making these decisions because I'm sad, you know.

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Speaker 1: So once you feel like, oh wait, I'm only eating this, well,

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Speaker 1: I'm eating this when I get angry or you know,

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Speaker 1: I'm only eating this because I'm sad. I'm not really hungry.

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Speaker 1: You gotta be aware of that. Once you're aware of that,

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Speaker 1: then you can take those two couple of steps forward

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Speaker 1: to say, Okay, let me make an effort to where

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Speaker 1: when I do get angry or when I do get sad,

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Speaker 1: or when I do experience as other emotions that may

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Speaker 1: allow me or may want me to eat, or may

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Speaker 1: guide me to eat certain foods, then I stop, I

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Speaker 1: take a deep breath. I either go run or go

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Speaker 1: do some cardio. I either center myself with meditation. That's all.

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Speaker 1: It is, being aware, taking another strategy instead of food

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Speaker 1: to get to a better place in your emotions. So

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Speaker 1: that's huge, that huge. A lot of people don't even

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Speaker 1: realize that they do that. Sleeping because of the hormones,

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Speaker 1: because they make you have bad decisions. They make you

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Speaker 1: make bad decisions, and they make your body create bad

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Speaker 1: things correct and that's bad decisions. And so eating processed

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Speaker 1: foods killing us. Processed foods kill right that that manipulated

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Speaker 1: food by man, it just kills because the body doesn't

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Speaker 1: know what to do with those process Who knows Nobody

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Speaker 1: knows what that process stuff is on the back of

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Speaker 1: the labels. Reach your ingredients. That's the one thing I

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Speaker 1: don't want you to do. To reach your ingredients on

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Speaker 1: your food. Go to the back. Don't look at the fats,

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Speaker 1: read the ingredients. That's when we're get a little bit deeper,

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Speaker 1: because if you're eating good foods, doesn't matter how much

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Speaker 1: fat it is, because it's good fats alvocado. What if

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Speaker 1: I read the back of the ingredient, I don't know

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Speaker 1: what it is like if you don't know what it

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Speaker 1: is in those words, I don't know what they are,

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Speaker 1: and that's the process. I don't know what that is,

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Speaker 1: so why would you eat it? So the more big

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Speaker 1: words the worst. It is the most part. Yes, keep

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Speaker 1: it simple. Keep it simple. If you don't know what

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Speaker 1: that word says. If you can't, if you're there zany

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Speaker 1: zancium gon zancy um. Okay, I'm just gonna that's a

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Speaker 1: bad decision. You probably should say sweep. If you're eating

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Speaker 1: in some chips, sleep potata, see salt. That's my sleep

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Speaker 1: potato chips right there, Okay, sleep eating. Going down the

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Speaker 1: list to exercise, I'm working out right. Notice that that's

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Speaker 1: last on the list. So and that's a lot of

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Speaker 1: people put that first right because they think I gotta

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Speaker 1: go take the time, I gotta make the effort to

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Speaker 1: do that, and if I do that, I can do

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Speaker 1: all this those kind of halfway, when in reality it

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Speaker 1: seems that's the opposite. If you sleep and you eat right,

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Speaker 1: those are the most important too, And the exercise is

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Speaker 1: like the bonus. So if you're doing and for me,

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Speaker 1: the exercises where it really works for me because if

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Speaker 1: I'm sleeping right and I'm eating right, the exercise where

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Speaker 1: I get real results, I'm already getting I'm getting the

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Speaker 1: first part. If I'm just exercising, I'm not even get

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Speaker 1: no results. If I'm sleeping right and I'm eating right,

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Speaker 1: I'm already getting results. But if I exercise, that's like

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Speaker 1: double times, that's a cherry on top. That's like I

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Speaker 1: hit the shell and Mario Carton, I'm going in faster. Right.

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Speaker 1: So when it comes to exercise again, in this hypothetic situation,

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Speaker 1: we're trying to lose ten pounce for summer right real quick.

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Speaker 1: We're sleeping, We're trying to get six and a half

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Speaker 1: hours plus for sleep. We're trying to stay away from

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Speaker 1: process was much possible, A big name, big words. We

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Speaker 1: don't understand what we're getting trying to we are, okay,

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Speaker 1: we are, it's necessary and we're also I think the

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Speaker 1: thing to wear on this part was a big deal,

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Speaker 1: like being aware why you want foods at certain times. Yes,

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Speaker 1: now we're to the exercise part, trying to lose ten pounds.

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Speaker 1: What do I do? You have to do weights? You

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Speaker 1: have to do weights. I didn't say cardio. I said, waits,

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Speaker 1: you can do cardio, but weight resistance training you can

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Speaker 1: incorporate cardio into that. So let's say you don't have

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Speaker 1: wight to say you're not a gym in the weights. Okay,

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Speaker 1: you have your body so push ups, you can do

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Speaker 1: assisted pull ups with your feet on the ground. Everybody

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Speaker 1: should be able to You can pull up your body

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Speaker 1: weight a little bit. You should be able to do

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Speaker 1: one leg squads, maybe lunges. These are great exercises. And

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Speaker 1: this is considered weights to you just any sort of resistance.

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Speaker 1: Let's call it resistance. Let's take away the word weights.

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Speaker 1: Let's call it resistance training. Because your body needs some

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Speaker 1: type of overload to start the muscle effect, to start

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Speaker 1: the muscle activation effect. It's not enough for you to

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Speaker 1: just do cardio. If you're doing resistance training, then you

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Speaker 1: can incorporate it. You can do it at an intensity,

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Speaker 1: you can do it at a pace. You can do

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Speaker 1: it at a repetition or fast enough at a rate

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Speaker 1: to incorporate the cardio where your heart rate will be up. So,

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Speaker 1: if there's any one thing I would suggest people to do,

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Speaker 1: it's not think about doing cardio or running. It's do

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Speaker 1: resistance training. If you don't have any tools, if you

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Speaker 1: don't have any equipment, your body is the best equipment

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Speaker 1: that you that that's all you need. Are you saying?

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Speaker 1: In the resistance you also get the cardio. Yes, in

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Speaker 1: the resistance you also get the cardio. Based on how

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Speaker 1: you do the resistance. Circuit training a lot. You go

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Speaker 1: from exercise to exercise, the exercise to exercise, the exercise.

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Speaker 1: You keep that repetition up for as long as you can.

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Speaker 1: That's your cardio. Your heart rate is gonna be up

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Speaker 1: if you're doing it correctly. What about lets say someone goes, hey,

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Speaker 1: I go run three miles a day. That's fine, that's

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Speaker 1: that's that's a cardio. I mean, I don't I don't

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Speaker 1: hate that that's great. Any movements great. I'm just saying

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Speaker 1: if you're wanting to lose five pounds quickly, that's what's necessary.

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Speaker 1: The resistance is probably better than the cardio. What about

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Speaker 1: sprints versus jogging? Sprints versus jogging, they're both they could

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Speaker 1: look at be equally the same because sprints you would

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Speaker 1: do it at a short amount of time. If you

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Speaker 1: don't have a lot of time throughout the day, maybe

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Speaker 1: fifteen minutes, you can do interval sprints. Sprinding is just BAM,

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Speaker 1: getting your heart rate way up and bringing it back down.

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Speaker 1: That's what you call interval. You could be calling it

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Speaker 1: HIT training. You've heard of h I I T HIT training.

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Speaker 1: So that's great. You can do low intensity steady state training, right,

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Speaker 1: that's your jog. That's longer, that's committing more time to Yeah.

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Speaker 1: So the sprints are shorter times which you don't have

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Speaker 1: short if you don't have a long time, maybe ten minutes,

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Speaker 1: heart rate up and back down. Let's say this, sprint

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Speaker 1: for thirty seconds as hard as you can, BAM, and

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Speaker 1: then walk for thirty seconds to a minute. Then sprint

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Speaker 1: for thirty seconds hard as you can for a total

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Speaker 1: of ten minutes. Maybe even five minutes if you're really

422
00:22:31,040 --> 00:22:34,880
Speaker 1: doing it efficiently. Now, the low intensity, steady state cardio,

423
00:22:34,920 --> 00:22:37,280
Speaker 1: which is your jog, you're gonna have to probably commit

424
00:22:37,320 --> 00:22:40,280
Speaker 1: a little bit more about forty five to an hour

425
00:22:40,760 --> 00:22:46,119
Speaker 1: for that to be effective for for losing weight anyway. Alright,

426
00:22:46,160 --> 00:22:51,560
Speaker 1: so this is great and conclusion, Earth is bad because

427
00:22:51,560 --> 00:22:52,960
Speaker 1: we made it a lot of bad foods for people

428
00:22:53,000 --> 00:22:56,800
Speaker 1: like we. The human race is bad. We're bad, Yeah,

429
00:22:56,840 --> 00:23:00,960
Speaker 1: we are. We're going away from what we are naturally

430
00:23:01,000 --> 00:23:04,919
Speaker 1: supposed to do. We're supposed to use their earth to grow.

431
00:23:05,600 --> 00:23:09,359
Speaker 1: We're destroying the earth. We're saying, I'm man, I'm better

432
00:23:09,520 --> 00:23:11,520
Speaker 1: than what God put on this earth. I can make

433
00:23:11,600 --> 00:23:14,120
Speaker 1: things better than what God put on this earth to eat.

434
00:23:14,400 --> 00:23:18,240
Speaker 1: Let's let's make some some process foods and give it

435
00:23:18,280 --> 00:23:20,399
Speaker 1: to people and get them hooked on it because we

436
00:23:20,440 --> 00:23:22,280
Speaker 1: want them to make. We want them to we want

437
00:23:22,320 --> 00:23:24,920
Speaker 1: them to buy it to make more money off of them. Oh,

438
00:23:24,960 --> 00:23:27,199
Speaker 1: you're getting me for the money. You're killing me for

439
00:23:27,240 --> 00:23:30,280
Speaker 1: the money. We don't care. We want to make organic

440
00:23:30,320 --> 00:23:33,280
Speaker 1: foods hard to purchase. We want to make we want

441
00:23:33,320 --> 00:23:36,879
Speaker 1: to make make or we want to make fast food restaurants,

442
00:23:36,920 --> 00:23:40,160
Speaker 1: all in the all in the that proximity of everybody,

443
00:23:40,160 --> 00:23:42,560
Speaker 1: so they can just go and it'll be convenient. We

444
00:23:42,560 --> 00:23:45,320
Speaker 1: don't want it to be convenient for the organic foods.

445
00:23:45,480 --> 00:23:48,520
Speaker 1: We want to make farmers markets rare. We wanna we

446
00:23:48,560 --> 00:23:53,119
Speaker 1: want to give the farmers, like uh good subsidies to

447
00:23:53,119 --> 00:23:56,680
Speaker 1: to basically make bad foods. We don't want to give

448
00:23:56,720 --> 00:24:00,359
Speaker 1: the subsidies for the good foods, for the organic foods.

449
00:24:01,320 --> 00:24:03,560
Speaker 1: Why not do that? Why not make it easier for

450
00:24:03,560 --> 00:24:06,160
Speaker 1: people to be healthy. But that's up to you, though,

451
00:24:06,600 --> 00:24:09,000
Speaker 1: that's up to you. Now, your health is in your

452
00:24:09,000 --> 00:24:13,120
Speaker 1: own hands at this point. Don't let somebody else predict

453
00:24:13,280 --> 00:24:15,560
Speaker 1: how your health is gonna go. Now you have to

454
00:24:15,600 --> 00:24:18,359
Speaker 1: take it and realize this is what's going on. Be

455
00:24:18,520 --> 00:24:22,240
Speaker 1: aware of what's going around you. Take your health into

456
00:24:22,280 --> 00:24:26,920
Speaker 1: your own hands. Eat organic foods, sleep well, do some movement.

457
00:24:28,320 --> 00:24:31,120
Speaker 1: It's easy, simple. You don't need a doctor if you're

458
00:24:31,119 --> 00:24:34,120
Speaker 1: doing these things. If you're doing all these things, you're

459
00:24:34,160 --> 00:24:37,280
Speaker 1: gonna live a healthy life. You're gonna have the body

460
00:24:37,320 --> 00:24:43,960
Speaker 1: that you want. Thank you. I appreciate it, and I

461
00:24:43,960 --> 00:24:48,520
Speaker 1: hope somebody listen. Man at trainer amand on Instagram, on Twitter,

462
00:24:49,320 --> 00:24:54,240
Speaker 1: on snapchat, on everything. Appreciate the talk. I appreciate everybody listening.

463
00:24:54,359 --> 00:24:59,360
Speaker 1: Do it, organic foods, exercise, sleep, please, I can't say

464
00:24:59,359 --> 00:25:07,000
Speaker 1: it enough. Mm hmm. Hear me out. What episodes does

465
00:25:07,680 --> 00:25:09,240
Speaker 1: that's up in the seven? All right, up in some

466
00:25:09,400 --> 00:25:12,320
Speaker 1: Body cast is over. Thank you for training, Rama, Emma Watson. Well,

467
00:25:12,320 --> 00:25:13,080
Speaker 1: we'll see you next time.