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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. Why

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Speaker 1: you should consider doing two A days. For many of you,

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Speaker 1: this is going to be a completely counterintuitive concept. And

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Speaker 1: when I talk about two A days, what I mean

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Speaker 1: is to workouts, to workouts a day, and for many

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Speaker 1: of you, again you're gonna go wait a minute, Tom.

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Speaker 1: The number one barrier for most people to getting in

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Speaker 1: their exercises what time. So what you're saying to us

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Speaker 1: is two times. Find find two times throughout the day

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Speaker 1: to get a workout in, And the answer is yes,

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Speaker 1: The answer is yes. Let's talk about two days just

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Speaker 1: generally speaking. You know, I was preparing for this show

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Speaker 1: thinking of all the different kind of ways that two

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Speaker 1: days come into play when it's about exercise and sports

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Speaker 1: and things. And we can go all the way back

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Speaker 1: to those of you who played sports. For me, it

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Speaker 1: was high school football and hockey. And for high school football,

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Speaker 1: we had hell Week and it was two weeks just

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Speaker 1: before school started in the you know, heat of summer,

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Speaker 1: and we had two a days, sometimes three days, but

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Speaker 1: generally it was long two days. Right, So what was

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Speaker 1: that you had one long morning workout, you went home

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Speaker 1: or stayed for lunch, and then you had an evening workout.

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Speaker 1: And then when you study look at competitive runners who

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Speaker 1: are especially endurance athletes and durance runners, those type of

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Speaker 1: athletes who are putting in mega miles. You know, the

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Speaker 1: top marathon runners putting over a hundred miles per week. Well,

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Speaker 1: they have to do two days, right, and they are

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Speaker 1: generally speaking, doing two days almost every day other than

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Speaker 1: the rest day, So they are doing a morning run

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Speaker 1: and an evening run most days of the week. And

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Speaker 1: then you could look at bodybuilders. And back when I

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Speaker 1: was doing natural body building, one of the stranger things

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Speaker 1: I have experienced in my career, but as I talk

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Speaker 1: frequently about, all of this stuff gave me this knowledge,

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Speaker 1: this incredible breadth of experience. And absolutely bodybuilders are going

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Speaker 1: to the gym twice a day most days of the week.

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Speaker 1: And now I can just hear you saying, well, Tom,

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Speaker 1: we're not high school football players, were not competitive runners,

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Speaker 1: and we're certainly not bodybuilders. That's okay, that's okay. Even

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Speaker 1: if all of these specific type of athletes and and

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Speaker 1: workouts aren't even remotely close to your goals, it doesn't matter,

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Speaker 1: it doesn't matter, and especially as we get older, two

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Speaker 1: days ken make more sense now there's no one size

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Speaker 1: fits all for anything. And I'm not asking or even

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Speaker 1: suggesting for the vast majority do that you do them

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Speaker 1: every day or you know, six days a week and

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Speaker 1: or rest day off like many of the top athletes now.

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Speaker 1: But it's an option, and I'm gonna give you all

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Speaker 1: the reasons why it is a smart option and a

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Speaker 1: doable option again, regardless of your goals. And in the end,

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Speaker 1: what does it come down to comes down to consistency,

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Speaker 1: getting it in and doing it for a lifetime. And yes,

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Speaker 1: it ties into that theme that I'm all about the

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Speaker 1: shorter workouts, the shorter workouts, and that is the special

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Speaker 1: sauce behind the two days because I'm not asking, you're

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Speaker 1: even suggesting the vast majority of you do long workouts

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Speaker 1: if and when you do two days. No, that's the

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Speaker 1: beauty of it. All, right, quick break, when we come back,

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Speaker 1: I'm gonna get into it and how the two a

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Speaker 1: day concept answer so many common questions as well as

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Speaker 1: solves so many common roadblocks to you being successful with

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Speaker 1: your fitness program and your health and wellness program and

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Speaker 1: being as healthy as possible. All right, quick break, we'll

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Speaker 1: be right back. So what are the common questions and

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Speaker 1: the common roadblocks that the two a day concept do you? Well? Well,

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Speaker 1: as I said at the start, the number one issue

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Speaker 1: for so many people time. But again you're saying, so,

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Speaker 1: how does two days possibly solve that issue? Because we're

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Speaker 1: talking about shorter workouts, shorter workouts, and when it comes

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Speaker 1: to considering shorter workouts, it's not just about time. It's

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Speaker 1: the mental aspect of it. Okay, So even if you

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Speaker 1: have the time, as so many people suddenly did thanks

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Speaker 1: to COVID, right, what was the and is the issue?

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Speaker 1: You go, oh, now I have time? Why am I not?

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Speaker 1: It's a mental thing. It's a mental thing, and I'm

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Speaker 1: always using myself as an experiment of one, even though yes,

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Speaker 1: this is my job and you know, different goals obviously

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Speaker 1: within that than so many of you. But it doesn't

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Speaker 1: matter when it comes down to just the mental aspect

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Speaker 1: of I don't necessarily want to go out and go

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Speaker 1: to the gym for an hour or go out and

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Speaker 1: do an hour of certain workouts. No, it is so

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Speaker 1: much easier to wrap our heads around those shorter sessions.

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Speaker 1: So time is a huge factor in this concept. Number two,

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Speaker 1: that common question which should you do first? Right? Should

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Speaker 1: you do cardio first or should you do strength first? Well,

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Speaker 1: here's an interesting wrinkle. What if you broke them up?

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Speaker 1: What if you broke them up? Now, for those of

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Speaker 1: you who are going to the gym exclusively, doesn't make sense.

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Speaker 1: Maybe for the vast majority of you, you're like, I'm

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Speaker 1: going to the gym, Tom, I've got an hour, I'm

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Speaker 1: gonna do both. Okay, fine, this is an option. But

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Speaker 1: so many people now are figuring out how easy, effective,

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Speaker 1: doable fun it is to exercise at home. And you

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Speaker 1: can do both and should do both if that's what

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Speaker 1: you want to do. I they'll go to the gym occasionally,

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Speaker 1: as I talk about, got to do the vast majority

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Speaker 1: of my movement and strength work outside the gym. Now,

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Speaker 1: so what should you do first? What if you broke

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Speaker 1: it up? What if you broke it up at home? Okay?

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Speaker 1: And third question concept that comes up so frequently is

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Speaker 1: how should I a person schedule their workouts? And it

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Speaker 1: usually is give me the least amount I can do

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Speaker 1: and get the greatest results. I get it. But just

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Speaker 1: think now about those concepts of Okay, you don't have

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Speaker 1: to go to the gym, and you certainly don't have

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Speaker 1: to do a continuous hour, but yes, you need to

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Speaker 1: do your strength, and you need to do your cardio,

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Speaker 1: you need to do your five components of fitness. And

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Speaker 1: when you break up those workouts, it is so much

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Speaker 1: easier to do. And so generally speaking, it's gonna be

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Speaker 1: a morning workout and ideally as early as you can

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Speaker 1: get it in, because there's no distractions, as I've talked about,

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Speaker 1: and you are much more likely to get it done

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Speaker 1: early in the morning than you are in the evening.

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Speaker 1: And I'll talk about that, and that is a consideration

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Speaker 1: and how you schedule it. But this is a common question,

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Speaker 1: how should I schedule my workouts? Well, what if you

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Speaker 1: broke it up this way into an A M and

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Speaker 1: a PM workout? It's just so much more palatable for

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Speaker 1: so many of you if you truly sit down and

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Speaker 1: think about it, because it's those twenty two thirty minute workouts,

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Speaker 1: and this is backed by science. That is why my

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Speaker 1: newest book is The Micro Workout Plan. Now that's five

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Speaker 1: minute workouts, but they are meant to be done in

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Speaker 1: so many different ways, including as I call it stacking

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Speaker 1: them and taking four or five minute workouts and make

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Speaker 1: it into twenty or six five minute workouts and making

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Speaker 1: it a thirty. It's so much easier to wrap your

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Speaker 1: head around. It's so much easier to do. And the

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Speaker 1: science is ridiculously strong in showing that short workouts work. Now,

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Speaker 1: the delineation. You know, when I when I discussed my

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Speaker 1: concept with Dr Daniel Lieberman and told him you have

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Speaker 1: five minute micro workouts, he goes, no, it's too short.

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Speaker 1: What he meant and I got it was when we're

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Speaker 1: talking about cardio. That's different. That's different. It's not to

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Speaker 1: say that a five minute cardio session is not valuable

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Speaker 1: and burns calories and makes you feel good. And if

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Speaker 1: you have five minutes and that's all you have, jumping

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Speaker 1: rope for five minutes doing burpies, you can make a

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Speaker 1: five minute block super effective. But yeah, by and large,

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Speaker 1: you're longer workout can and should be cardiovascular, but you

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Speaker 1: can still do it to thirty minute cardio workout to

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Speaker 1: thirty minute strength workout. And that is what I am

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Speaker 1: doing now. I can't say that enough that every single

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Speaker 1: piece of advice I give you, I'm living. I'm doing

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Speaker 1: and I have done with my clients thousands of people

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Speaker 1: over the years. And that's not to say that there's

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Speaker 1: some of you I get it, who are like Tom,

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Speaker 1: I love going to the gym, I love doing our workouts.

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Speaker 1: I love doing two hour workouts. Awesome. This is an option,

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Speaker 1: and this is for so many of you who are

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Speaker 1: still trying to figure it out and still saying I

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Speaker 1: don't want to go to the gym, I don't want

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Speaker 1: to do an hour and I have no idea how

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Speaker 1: to break up my routine. So doing an AM and

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Speaker 1: a PM workout is going to work for so many

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Speaker 1: you people, and especially it is really going to help

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Speaker 1: you do those things that you're not doing. That is

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Speaker 1: one of the most important aspects of this. What do

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Speaker 1: I mean by that? Your weak links, your problem areas,

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Speaker 1: your prehab and or your rehab. You know, and for

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Speaker 1: so many people that's your lower back, your shoulders, your knees,

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Speaker 1: one or all of the above. For me, it's my

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Speaker 1: shoulder high school football, back to the two days running

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Speaker 1: back and kickoff only injury I've really had in my

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Speaker 1: lifetime football in high school. So I need to make

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Speaker 1: sure I darn well do my shoulder internal external rotations

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Speaker 1: on top of everything else. But that's where I've had

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Speaker 1: trauma to my body, and so I have to stay

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Speaker 1: on top of that even more than everything else, just

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Speaker 1: because that was weekend decades ago. So if you are

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Speaker 1: wrapping your head around I gotta do cardio and Tom

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Speaker 1: saying I need to do shoulders and my lower back hurts,

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Speaker 1: you go do this all at once, You're so much

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Speaker 1: less likely to do it. But if you say, you

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Speaker 1: know what, I'm gonna do my cardio in the morning,

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Speaker 1: and that could be walking the dog, that could be

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Speaker 1: riding your bike, going for you know, walk with a friend,

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Speaker 1: doing stand up outible, whatever it is, you go, I'm

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Speaker 1: gonna do a half hour, and then you say, okay,

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Speaker 1: and then in the evening, I'm gonna do my strength

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Speaker 1: work twenty minutes. And it's not just twenty minutes. It's

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Speaker 1: not only twenty minutes, it's twenty minutes. Can you imagine

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Speaker 1: how strong and healthy and injury and pain for you

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Speaker 1: would be if you did twenty minutes of lower back,

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Speaker 1: shoulders and you know, leg strengthening, did that several times

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Speaker 1: a week. Incredible. But that's why I am hammering home

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Speaker 1: this get away from thinking you have to do an

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Speaker 1: hour and it can be anything. As I said, so

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Speaker 1: when you think of your thirty minutes, you go, okay,

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Speaker 1: what's my cardio, what's my strength? And here's an incredible

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Speaker 1: concept too for those of you who are runners and

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Speaker 1: are like me getting older fifty two, I break up

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Speaker 1: my run so instead of doing you know, longer runs

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Speaker 1: all the time as I used to do, not longer

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Speaker 1: but mid to long runs. Let's just say it is

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Speaker 1: easier on my body to do a five mile run

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Speaker 1: and a three mile run than a straight eight. I

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Speaker 1: will still do those occasionally, and you know, but I

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Speaker 1: break it up. I break it up so I get

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Speaker 1: the miles in, just not all at the same time.

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Speaker 1: And now here's an incredible ben a bit of doing

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Speaker 1: it that way as well, you're getting two hits of

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Speaker 1: the feel good hormones, two hits of the stress reduction,

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Speaker 1: and all of those other things that come with it.

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Speaker 1: But this is what you have to think about, and

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Speaker 1: you have to be honest. That's as this is all

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Speaker 1: about honesty when it comes to what you eat, what

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Speaker 1: you are going to do consistently. So when you are scheduling,

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Speaker 1: you say, okay, Tom I'm gonna take you up on this.

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Speaker 1: I'm gonna do minute workouts twice a day, not every day,

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Speaker 1: but I'm gonna try to break up my routine and

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Speaker 1: see how that works for me. You are much more likely,

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Speaker 1: as I've talked about in other podcasts, to be successful

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Speaker 1: and consistent with what you do first thing in the

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Speaker 1: morning before all the distractions kick in. So do you

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Speaker 1: put what you enjoy the most then, or do you

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Speaker 1: put your pre hab kind of those exercises you're not

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Speaker 1: crazy about what you know you need to do, and

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Speaker 1: maybe you're in them in physical therapy and you have

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Speaker 1: to do them at home as well. So you need

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Speaker 1: to be honest with yourself. And what I am generally

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Speaker 1: doing now for myself is it's the cardio in the morning,

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Speaker 1: and then I'm doing the strength in the home gym

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Speaker 1: at night, and right now it's while I'm watching hockey. Now,

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Speaker 1: for some of you, you're like, I'm gonna get it

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Speaker 1: all done in the morning, Okay. If you are being consistent,

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Speaker 1: then that's what's working for you. So if you're like Tom,

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Speaker 1: I'm not going to break it up. I got perfectly fine,

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Speaker 1: But you've gotta be honest. If you if it's working

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Speaker 1: for you, and you are consistent and have been for

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Speaker 1: a long time. Whatever works for you, that's what works

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Speaker 1: for you. Are you getting in your cardio, in your strength?

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Speaker 1: Those are the questions you're asking. But it's about movement

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Speaker 1: and activity throughout the day, as I talked about so frequently,

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Speaker 1: and two days. Over time, you can get to three days,

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Speaker 1: four days, five a days. That's my micro workout plan

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Speaker 1: because there are days I don't want to do my

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Speaker 1: shoulder prehab exercises with everything else, so that's a five

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Speaker 1: minute workout I do separate. But that's not the concept

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Speaker 1: of today's show. But my point is that when you

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Speaker 1: learn that, it doesn't mean it's not all about going

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Speaker 1: to the gym. You don't have to do an hour.

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Speaker 1: You break up your team. You go, Okay, Tom, I'm

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Speaker 1: doing the thirty and the thirty that seems to work.

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Speaker 1: I like that, But you know what, I don't like

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Speaker 1: the evening strength as much with the thirty, so I

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Speaker 1: want to break that up. You can do that as well.

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Speaker 1: So that's the point of today's show. There's so many

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Speaker 1: different ways to break up your routine. But we're gonna

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Speaker 1: look at the science and then the human behavior part,

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Speaker 1: which is so often overlooked, especially with the science. I mean,

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Speaker 1: what I love is we are living in this crazy

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Speaker 1: time about science, science, science, but you can't have the

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Speaker 1: blinders on as as we do today. I would argue,

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Speaker 1: I'm not gonna get into that. But in other words,

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Speaker 1: we look at the exercise science and then we look

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Speaker 1: at what people are gonna actually do. And the great

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Speaker 1: news is there's no science that says sixty minutes is

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Speaker 1: the bl end o. It's the opposite, actually, because most

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Speaker 1: people are gonna do that. And let me also just

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Speaker 1: throw in there for you know, argument's sake. This is

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Speaker 1: again why I do triathlon, because it forces me to

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Speaker 1: do these shorter, different workouts throughout the day. Forces me

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Speaker 1: to do that. So I'm gonna jump on the bike

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Speaker 1: now for thirty minutes, and I'm gonna go for a

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Speaker 1: thirty minute run. And let me tell you that at

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Speaker 1: fifty two, that's mentally challenging because I used to have

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Speaker 1: the time and the desire to go longer for all

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Speaker 1: of those. But I went out. I was in Buffalo,

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Speaker 1: two kids playing hockey tournament over the weekend. Final morning

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Speaker 1: we were there, I had thirty minutes early in the

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Speaker 1: morning too, if I wanted to get out and get

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Speaker 1: in a workout, and I went out for a run

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Speaker 1: and it was, uh, you know, last day, No, And

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Speaker 1: it was one of the greatest runs I've had in

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Speaker 1: a long time. Found this incredible trail through the Gorge

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Speaker 1: Niagara Falls. But years ago I would not have gone

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Speaker 1: out for just thirty minutes, and I would have thought

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Speaker 1: just use that term that I forbid you from using.

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Speaker 1: But that's the point. What great news that minutes makes

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Speaker 1: a huge difference. Think of how much easier it is

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Speaker 1: to wrap your head around that, how much easier it

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Speaker 1: is to get up thirty minutes earlier rather than an hour,

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Speaker 1: and to do that at home, and then to do

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Speaker 1: your strength later in the day. And one final thought,

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Speaker 1: I swept like crazy. As I've talked about, so like

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Speaker 1: doing cardio and strength, which do you do first? If

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Speaker 1: I were at the gym, I almost have to do

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Speaker 1: if I were. I don't generally break it up this way,

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Speaker 1: or or rarely did at all. But my point is

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Speaker 1: that if I did cardio first, and I sweat a

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Speaker 1: lot with strength as well, but more with cardio, there's

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Speaker 1: no way I can get on the machines or start

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Speaker 1: using the equipment. So that is a great example of

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Speaker 1: which do you do first? Well, there's factors involved and

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Speaker 1: sweat is one of them and where you are, but

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Speaker 1: there is no one way. There's no one way. Short

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Speaker 1: is easier to be consistent with, and short doesn't mean

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Speaker 1: less effective. And this is a really fun way to

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Speaker 1: start to think about your routine. Split the strength in

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Speaker 1: the cardio if that's gonna work for you, And here's

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Speaker 1: how I do it now, just another option for you.

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Speaker 1: I am doing thirty minute routine upper body one day,

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Speaker 1: thirty minute routine lower body the next. So it's generally Monday, Wednesday,

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Speaker 1: Friday upper body and core Tuesday, Thursday, and ideally Saturday.

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Speaker 1: But I'm trying to get in a minimum of two

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Speaker 1: days of lower body because that's my least favorite. I'm

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Speaker 1: a guy. We want to do the biceps generally speaking. Right,

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Speaker 1: But if I thought about, you know, every day I

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Speaker 1: gotta do a full body routine, now I wouldn't do it.

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Speaker 1: So when you break it up into two days, as

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Speaker 1: counterintuitive as it may seem, you are more likely to

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Speaker 1: do it. All right, have you rated the show? Have

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Speaker 1: you commented yet? If you have not, please do so,

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Speaker 1: thank you so much for listening. If you want to

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Speaker 1: reach out with questions and comments. Haven't done a listener

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Speaker 1: mailbag show in a while, so it's time and that

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Speaker 1: comes from you reaching out and asking questions. You can

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Speaker 1: do that Tom h Fit his Instagram and Twitter. For me,

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Speaker 1: Tom h Fit, you go to Fitness disrupted dot com.

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Speaker 1: Email me through the site. The newest website for me

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Speaker 1: is Tom Holland Fitness. That is all my fitness content

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Speaker 1: slowly loading it all into their so the videos and

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Speaker 1: workouts and fitness shoots, with all the exercise, it's all

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Speaker 1: going to be there, and there's a lot there already.

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Speaker 1: So that's my subscription site. You can also ask me

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Speaker 1: questions through the form. They're just a great, great fun

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Speaker 1: thing that I have in progress. And remember, I love

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Speaker 1: what I do. I'm so passionate about helping you live

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Speaker 1: your best life. And I get really offended and really

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Speaker 1: angry when people take your money and your time and

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Speaker 1: your desire, your confidence to have your best life. I'm

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Speaker 1: not gonna happen here, all right. Uh. There are three

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Speaker 1: things we control, how much we move, what we put

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Speaker 1: into our mouths, and our attitudes and that is awesome.

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Speaker 1: I am Tom Holland, Exercise physiologists, certified sports nutritionists, Believe

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Speaker 1: in yourself. Fitness Disrupted is a production of I heart Radio.

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Speaker 1: For more podcasts from my heart Radio, visit the i

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Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to

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Speaker 1: your favorite shows.