1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,960 --> 00:00:14,920 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip, 3 00:00:15,640 --> 00:00:20,520 Speaker 1: how soon until I see results? Yes? Up there in 4 00:00:20,600 --> 00:00:25,840 Speaker 1: the top ten questions I get asked, And it's a 5 00:00:26,000 --> 00:00:30,159 Speaker 1: great question. It's one that I understand why people ask it. 6 00:00:30,880 --> 00:00:33,479 Speaker 1: They want to know when they're gonna see the fruits 7 00:00:33,560 --> 00:00:36,840 Speaker 1: of their labors, reap their rewards. But you can't answer 8 00:00:36,920 --> 00:00:40,880 Speaker 1: that question right away, and anyone who does is doing 9 00:00:40,880 --> 00:00:45,239 Speaker 1: you a disservice because there are three basic questions that 10 00:00:45,280 --> 00:00:49,280 Speaker 1: need to be asked right away when that question is asked, 11 00:00:49,920 --> 00:00:52,280 Speaker 1: And if you came up to me, and I often 12 00:00:52,320 --> 00:00:54,520 Speaker 1: say these fit tips are like me at a cocktail 13 00:00:54,560 --> 00:00:57,840 Speaker 1: party where people know what I do or find out 14 00:00:57,920 --> 00:01:00,920 Speaker 1: what I do, and inevitably I get these questions all 15 00:01:01,200 --> 00:01:03,920 Speaker 1: night long. And that's fine because I love what I do. 16 00:01:04,040 --> 00:01:06,560 Speaker 1: So you come up to me to cocktail party or 17 00:01:06,560 --> 00:01:10,120 Speaker 1: whatever and say, hey, Tom, can start working out? How 18 00:01:10,240 --> 00:01:13,520 Speaker 1: soon until I see results? Well, first question I'm gonna 19 00:01:13,520 --> 00:01:17,840 Speaker 1: ask you is what kind of results? It's really important question, 20 00:01:17,959 --> 00:01:21,360 Speaker 1: what specific results are you looking for now? For the 21 00:01:21,440 --> 00:01:26,240 Speaker 1: vast majority of people or a significant percentage that's weight loss. 22 00:01:26,959 --> 00:01:29,720 Speaker 1: That's weight loss, right, But I'm gonna ask you what 23 00:01:29,760 --> 00:01:34,080 Speaker 1: those results are. Are you looking to build muscle? Are 24 00:01:34,080 --> 00:01:37,160 Speaker 1: you looking to build strength? Are you looking to lose 25 00:01:37,200 --> 00:01:40,480 Speaker 1: body fat? Are you looking to just see the scale 26 00:01:40,560 --> 00:01:44,559 Speaker 1: the number on the scale move? Are you looking for 27 00:01:44,640 --> 00:01:47,480 Speaker 1: sports performance? Are you looking for injury prevention or to 28 00:01:47,600 --> 00:01:52,240 Speaker 1: fix an existing injury? So what are those specific results? Yes? 29 00:01:52,400 --> 00:01:56,000 Speaker 1: I know, as I said that weight loss is way 30 00:01:56,080 --> 00:01:59,280 Speaker 1: up there, so I will get to that. Then after 31 00:01:59,400 --> 00:02:03,360 Speaker 1: we cleare five, what your results are? Well? Then I 32 00:02:03,400 --> 00:02:08,880 Speaker 1: need to know a really important factor of your program. 33 00:02:08,919 --> 00:02:12,120 Speaker 1: What are you doing? What are you gonna do so 34 00:02:12,280 --> 00:02:16,760 Speaker 1: you want results? Are you working out one time a week, 35 00:02:16,800 --> 00:02:20,560 Speaker 1: twice a week, six days a week? That's super important? 36 00:02:21,040 --> 00:02:24,440 Speaker 1: And then I have to probe further. What are you doing? 37 00:02:24,520 --> 00:02:27,080 Speaker 1: So if you're working out three days a week, is 38 00:02:27,120 --> 00:02:30,760 Speaker 1: that just cardio? Is its strength? Is it a mix 39 00:02:30,800 --> 00:02:34,440 Speaker 1: of cardio and strength? And what are you doing? Are 40 00:02:34,440 --> 00:02:38,120 Speaker 1: you running? Are you on an elliptical? These are questions 41 00:02:38,160 --> 00:02:41,960 Speaker 1: that are never asked for the most part. When someone 42 00:02:42,000 --> 00:02:44,160 Speaker 1: asked this question or you read an article, how soon 43 00:02:44,240 --> 00:02:47,680 Speaker 1: until I see results? There's that quick four to six 44 00:02:47,760 --> 00:02:53,040 Speaker 1: week response often times, or something along those lines depending 45 00:02:53,080 --> 00:02:59,600 Speaker 1: on who's asking and who's answering. So how many workouts 46 00:02:59,600 --> 00:03:02,200 Speaker 1: per week you are doing and what you are doing 47 00:03:02,280 --> 00:03:09,320 Speaker 1: within those workouts is super important? Frequency, intensity, duration and mode. 48 00:03:10,080 --> 00:03:12,840 Speaker 1: How frequently are you doing it? What's the intensity that 49 00:03:12,880 --> 00:03:16,720 Speaker 1: you're doing those workouts at, what will the duration of 50 00:03:16,840 --> 00:03:21,360 Speaker 1: each workout be? And what are you doing within those 51 00:03:21,360 --> 00:03:27,240 Speaker 1: workouts strength, cardio and specific of those sessions as well. 52 00:03:28,000 --> 00:03:31,360 Speaker 1: And then one final major question I'm going to ask 53 00:03:31,720 --> 00:03:35,119 Speaker 1: again this is dependent upon your your goals, your results, 54 00:03:35,160 --> 00:03:37,320 Speaker 1: the specific results you are looking for. But are you 55 00:03:37,400 --> 00:03:41,120 Speaker 1: changing your eating habits? And that is obviously very tied 56 00:03:41,160 --> 00:03:45,120 Speaker 1: into the goal of weight loss? But are you changing 57 00:03:45,160 --> 00:03:47,040 Speaker 1: your eating habits? And if you are, what are you doing. 58 00:03:47,240 --> 00:03:50,400 Speaker 1: Are you going on a fat diet? Are you going 59 00:03:50,440 --> 00:03:53,120 Speaker 1: to try to just eat healthy which so few people do? 60 00:03:53,640 --> 00:03:58,640 Speaker 1: Are you cutting out alcohol? Are you, you know, intermittent fasting? 61 00:03:58,720 --> 00:04:00,760 Speaker 1: What are you gonna do? So those are questions that 62 00:04:00,800 --> 00:04:03,760 Speaker 1: have to be asked. How soon until I see results 63 00:04:03,840 --> 00:04:06,640 Speaker 1: with those three? And there are more, but those are 64 00:04:06,640 --> 00:04:10,160 Speaker 1: the three main questions that need to be asked. And 65 00:04:10,200 --> 00:04:13,160 Speaker 1: then I'm going to break it down really simply into 66 00:04:13,160 --> 00:04:16,640 Speaker 1: what I'm gonna call and do call the four specific results, 67 00:04:17,520 --> 00:04:20,800 Speaker 1: and they're the S results, the S results, and I'm 68 00:04:20,800 --> 00:04:24,800 Speaker 1: gonna put these in order of time how quickly you're 69 00:04:24,800 --> 00:04:33,200 Speaker 1: going to see the results. First, stress, immediate, immediate. I 70 00:04:33,240 --> 00:04:38,760 Speaker 1: work out for sanity, not vanity. Now, sure the vanity comes, 71 00:04:38,760 --> 00:04:41,240 Speaker 1: but first and foremost, I work out to feel good, 72 00:04:41,760 --> 00:04:45,440 Speaker 1: so you get an instantaneous hit of serotonin and the 73 00:04:45,480 --> 00:04:50,040 Speaker 1: feel good neurotransmitters. And as the saying goes, you always 74 00:04:50,080 --> 00:04:52,200 Speaker 1: feel better at the end of a workout than you 75 00:04:52,240 --> 00:04:56,640 Speaker 1: did at the start. So that is a really important 76 00:04:56,640 --> 00:04:59,960 Speaker 1: point that far too many people overlook stress. And let's 77 00:05:00,040 --> 00:05:04,599 Speaker 1: throw in that sanity as well. Both S words stress insanity. 78 00:05:04,800 --> 00:05:08,839 Speaker 1: You're gonna improve it right away. Decreased stress, feeling better 79 00:05:09,720 --> 00:05:13,719 Speaker 1: that is and should be a primary goal of exercise. 80 00:05:15,160 --> 00:05:18,640 Speaker 1: Number two. Strength. Strength is going to come pretty quickly, 81 00:05:18,800 --> 00:05:22,919 Speaker 1: especially for those just starting for the first time, and 82 00:05:22,960 --> 00:05:27,440 Speaker 1: a huge component of that is neuromuscular. Your body is 83 00:05:27,560 --> 00:05:31,440 Speaker 1: learning how to activate more muscle fibers, and you're gonna 84 00:05:31,480 --> 00:05:34,960 Speaker 1: see strength gains in just a couple of sessions some people. 85 00:05:35,880 --> 00:05:38,800 Speaker 1: And obviously this depends upon what you're doing and what 86 00:05:38,800 --> 00:05:42,040 Speaker 1: waits you start at. But by and large, your strength 87 00:05:42,080 --> 00:05:45,200 Speaker 1: improves really quickly, especially when you're starting for the first time. 88 00:05:46,080 --> 00:05:49,080 Speaker 1: Your your body and your brain are connecting, and your 89 00:05:49,120 --> 00:05:52,960 Speaker 1: brain is teaching your muscles how to recruit more muscle 90 00:05:53,000 --> 00:05:56,440 Speaker 1: fibers to lift better, and your strength improves. That's why 91 00:05:56,440 --> 00:06:00,320 Speaker 1: you don't see outward changes right away. It's because it's 92 00:06:00,400 --> 00:06:04,880 Speaker 1: those internal changes that are happening. Everybody's learning to lift 93 00:06:04,920 --> 00:06:08,920 Speaker 1: weight better and so your strength improves. So that could 94 00:06:08,920 --> 00:06:10,920 Speaker 1: be a couple of sessions generally speaking, though a couple 95 00:06:10,920 --> 00:06:14,240 Speaker 1: of weeks, a couple of weeks for most people, depending 96 00:06:14,240 --> 00:06:18,240 Speaker 1: on again how you program that workout and frequency and 97 00:06:18,240 --> 00:06:19,720 Speaker 1: all those kind of things. But you're gonna see strength 98 00:06:19,760 --> 00:06:23,240 Speaker 1: improvements pretty darn't quickly, and you're gonna learn to improve 99 00:06:23,279 --> 00:06:28,040 Speaker 1: your form and just do those exercises better, whether it's 100 00:06:28,080 --> 00:06:31,880 Speaker 1: push up squats, you know, whatever you're doing. The third 101 00:06:31,960 --> 00:06:35,080 Speaker 1: and a distant third is the scale. Is the scale, 102 00:06:35,480 --> 00:06:38,960 Speaker 1: and that does come down to simple math. For the 103 00:06:39,040 --> 00:06:43,480 Speaker 1: most part, one to two pounds per week, and it's 104 00:06:43,520 --> 00:06:47,760 Speaker 1: not linear, it's not linear, but that is a deficit 105 00:06:48,080 --> 00:06:52,800 Speaker 1: of thirty seven thousand calories per week. Now, I've done 106 00:06:52,920 --> 00:06:59,359 Speaker 1: numerous podcasts on why those fluctuations occur and exist, and 107 00:06:59,360 --> 00:07:02,400 Speaker 1: we're talking about water retention, we're talking about hormones, We're 108 00:07:02,400 --> 00:07:05,840 Speaker 1: talking about so many different things. But the scale is 109 00:07:05,880 --> 00:07:08,160 Speaker 1: going to go up and down, and focusing on that 110 00:07:08,240 --> 00:07:11,400 Speaker 1: scale is one of the main reasons people get discouraged 111 00:07:11,600 --> 00:07:14,800 Speaker 1: and stop, and they forget or don't realize that stress 112 00:07:14,840 --> 00:07:17,960 Speaker 1: is so important, that strength is so important, and that 113 00:07:18,240 --> 00:07:22,120 Speaker 1: the number four reason I'm gonna give you is exponentially 114 00:07:22,160 --> 00:07:26,400 Speaker 1: important as well. So the scale, Yeah, it's gonna move, 115 00:07:26,800 --> 00:07:31,240 Speaker 1: And generally speaking, you're gonna probably start to get happy 116 00:07:31,280 --> 00:07:34,560 Speaker 1: with yourself in four to six weeks if you are 117 00:07:34,640 --> 00:07:39,320 Speaker 1: doing all of the three things that I that I uh. 118 00:07:39,440 --> 00:07:42,800 Speaker 1: The questions at the start, how many workouts per week? 119 00:07:42,840 --> 00:07:45,080 Speaker 1: You gotta be working out pretty consistently, doesn't have to 120 00:07:45,120 --> 00:07:49,000 Speaker 1: be long sessions, but consistent in a mix of strength 121 00:07:49,040 --> 00:07:51,040 Speaker 1: and cardio for the most part. And you need to 122 00:07:51,120 --> 00:07:54,200 Speaker 1: change your eating habits. But you don't need to do 123 00:07:54,280 --> 00:07:57,760 Speaker 1: and shouldn't do any one thing to a large degree. 124 00:07:57,840 --> 00:08:00,600 Speaker 1: And that is another mistake many people make. Generally speaking, 125 00:08:00,600 --> 00:08:03,240 Speaker 1: they only do one they only change their eating and 126 00:08:03,240 --> 00:08:05,320 Speaker 1: they go on a crash diet, or they only start 127 00:08:05,360 --> 00:08:08,920 Speaker 1: doing cardio and that only go so far. You can't 128 00:08:08,960 --> 00:08:13,160 Speaker 1: outrun your fork. But when you exercise a little bit more, 129 00:08:13,480 --> 00:08:16,160 Speaker 1: change your eating habits a little bit more for the better. 130 00:08:17,160 --> 00:08:20,040 Speaker 1: Add some strength training in to burn calories and build 131 00:08:20,120 --> 00:08:23,720 Speaker 1: lean muscle. Then you start to see five cowie deficit 132 00:08:24,040 --> 00:08:29,400 Speaker 1: per day, seven fifty calorie deficit because you eat let's 133 00:08:29,440 --> 00:08:31,880 Speaker 1: say three to five cowries less per day, you burn 134 00:08:31,960 --> 00:08:35,319 Speaker 1: three to five cowies more through exercise, and that's when 135 00:08:35,400 --> 00:08:39,839 Speaker 1: you see results over time. And finally, super important number 136 00:08:39,880 --> 00:08:42,760 Speaker 1: four things you can't see. So the S word is 137 00:08:42,800 --> 00:08:47,920 Speaker 1: c and this is almost never discussed except on shows 138 00:08:47,960 --> 00:08:51,480 Speaker 1: like this my show, all those things you can't see. 139 00:08:51,600 --> 00:08:54,320 Speaker 1: The show I did on eight ways to gauge the 140 00:08:54,360 --> 00:08:56,920 Speaker 1: success of your program that isn't the scale, and they 141 00:08:56,960 --> 00:09:00,880 Speaker 1: include and there are many more than eight. You're resting, 142 00:09:00,920 --> 00:09:04,880 Speaker 1: heart rate is improved, you're strengthening your heart, your blood 143 00:09:04,880 --> 00:09:09,920 Speaker 1: pressure is improved, your good cholesterol hd L is improved, 144 00:09:10,080 --> 00:09:15,239 Speaker 1: you're getting better sleep, you are improving your body's ability 145 00:09:15,400 --> 00:09:18,199 Speaker 1: and your blood sugar levels. So all these things that 146 00:09:18,240 --> 00:09:20,400 Speaker 1: you can't see. I'm gonna finish with this because it 147 00:09:20,520 --> 00:09:24,000 Speaker 1: is supposedly a quick fit tip could go on forever, 148 00:09:24,440 --> 00:09:26,720 Speaker 1: but when we're talking about blood sugar. I just pulled 149 00:09:26,760 --> 00:09:30,240 Speaker 1: a quick study and it examined the effects of a 150 00:09:30,280 --> 00:09:36,400 Speaker 1: single bout of exercise on two types of neurons in mice. Okay, 151 00:09:36,679 --> 00:09:40,200 Speaker 1: three consecutive twenty minute sessions of treadmill running for these mice. 152 00:09:40,600 --> 00:09:43,520 Speaker 1: What did they find That a single about of exercise 153 00:09:43,960 --> 00:09:49,840 Speaker 1: activated these neurons in the mice p O m C neurons. Okay, 154 00:09:50,040 --> 00:09:54,199 Speaker 1: scientists have linked these p O m C neurons with 155 00:09:54,400 --> 00:09:57,840 Speaker 1: lower appetite, reduced blood sugar levels. That's a good thing, 156 00:09:58,320 --> 00:10:01,360 Speaker 1: and a more active metabolis them. And that's single about 157 00:10:01,440 --> 00:10:05,080 Speaker 1: also not only boosted the good stuff, it deactivated the 158 00:10:05,120 --> 00:10:09,040 Speaker 1: appetite boosting neurons. And the scientists finally noticed that these 159 00:10:09,080 --> 00:10:12,319 Speaker 1: effects lasted for up to two days. And a quote 160 00:10:12,320 --> 00:10:15,160 Speaker 1: from one of the scientists is, based on our results, 161 00:10:15,200 --> 00:10:18,199 Speaker 1: we would predict that getting out and exercising even once 162 00:10:18,640 --> 00:10:21,280 Speaker 1: in a semi intense manner can reap benefits that can 163 00:10:21,360 --> 00:10:26,679 Speaker 1: last four days, in particular with respect to glucose metabolism. 164 00:10:26,800 --> 00:10:29,760 Speaker 1: My point in grabbing that is, yes, a single bout 165 00:10:29,760 --> 00:10:34,240 Speaker 1: of exercise not only improves your stress and improves your sanity, 166 00:10:34,480 --> 00:10:37,040 Speaker 1: but it can improve things like your blood glucose and 167 00:10:37,679 --> 00:10:40,760 Speaker 1: decrease your appetite. Things you can't see, things you can't 168 00:10:40,800 --> 00:10:47,920 Speaker 1: quantify right away, every workout counts, every minute matters, and 169 00:10:47,960 --> 00:10:50,120 Speaker 1: there you have it. If you have not yet rated 170 00:10:50,160 --> 00:10:53,800 Speaker 1: the show, please please do so and subscribe. Please subscribe 171 00:10:53,800 --> 00:10:55,760 Speaker 1: to the podcast, and if you can leave a comment 172 00:10:55,760 --> 00:10:59,560 Speaker 1: where you're listening, that is greatly appreciated. You can also 173 00:10:59,600 --> 00:11:02,400 Speaker 1: reach out tom h Fit is Instagram and Twitter for me, 174 00:11:02,559 --> 00:11:06,240 Speaker 1: Tom h Fit post a lot of stuff there, exercises, 175 00:11:06,360 --> 00:11:09,000 Speaker 1: lots more good content, great content coming up as well 176 00:11:09,360 --> 00:11:11,200 Speaker 1: as I get better at the social media stuff. I 177 00:11:11,200 --> 00:11:15,920 Speaker 1: am fifty one okay, so uh bear with me. You 178 00:11:15,920 --> 00:11:18,360 Speaker 1: can also go to fitness disrupted dot com reach out 179 00:11:18,400 --> 00:11:20,600 Speaker 1: to me through their love to hear your questions, comments 180 00:11:21,080 --> 00:11:25,280 Speaker 1: and everything around the show. So please do not hesitate. 181 00:11:25,679 --> 00:11:28,080 Speaker 1: Absolutely love what I do. My goal is to help 182 00:11:28,120 --> 00:11:30,840 Speaker 1: you have your best life by giving you the best information, 183 00:11:31,160 --> 00:11:34,400 Speaker 1: the most current research, my experience, all of the above, 184 00:11:34,640 --> 00:11:38,840 Speaker 1: putting it all together, I am living proof that it works. 185 00:11:39,640 --> 00:11:43,360 Speaker 1: And you are in control of three main things in 186 00:11:43,440 --> 00:11:45,880 Speaker 1: your life, what you put in your mouth, how much 187 00:11:45,920 --> 00:11:49,679 Speaker 1: you move, and your attitude. And that's awesome. I am 188 00:11:49,720 --> 00:11:58,680 Speaker 1: Tom Holland. This is Fitness Disrupted. Believe in yourself. Fitness 189 00:11:58,720 --> 00:12:02,120 Speaker 1: Disrupted is a production of I heart Radio. For more 190 00:12:02,160 --> 00:12:05,400 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 191 00:12:05,600 --> 00:12:09,040 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.