1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted quick 3 00:00:18,280 --> 00:00:25,640 Speaker 1: fit tip, but as always super important and not something 4 00:00:25,640 --> 00:00:33,280 Speaker 1: you're gonna here probably many other places. And I'm going 5 00:00:33,320 --> 00:00:38,199 Speaker 1: to talk about two mindsets. And that's t o O Now. 6 00:00:38,880 --> 00:00:42,960 Speaker 1: I say it frequently. Been in this industry a really 7 00:00:43,080 --> 00:00:46,640 Speaker 1: long time, which means I have pretty much seen it all, 8 00:00:47,560 --> 00:00:52,159 Speaker 1: heard it all, done it all, and that includes working 9 00:00:52,159 --> 00:00:58,320 Speaker 1: with thousands and thousands of people. And what is incredible 10 00:00:59,040 --> 00:01:05,399 Speaker 1: is this too mindset? Now. I've wanted to do this 11 00:01:06,400 --> 00:01:11,640 Speaker 1: fit tip, this topic for some time now, but today 12 00:01:11,800 --> 00:01:16,319 Speaker 1: someone asked me about cortisol and how it affects exercise 13 00:01:16,360 --> 00:01:19,399 Speaker 1: and basically ties right into this topic. I will do 14 00:01:19,440 --> 00:01:21,600 Speaker 1: an entire show on that. I have yet to do 15 00:01:21,640 --> 00:01:26,800 Speaker 1: that cortisol confusion. They're including what this person was asking about, 16 00:01:26,800 --> 00:01:31,800 Speaker 1: but it is tied into too much too much exercise 17 00:01:32,319 --> 00:01:35,679 Speaker 1: now drives me crazy. I get it. We do the 18 00:01:35,720 --> 00:01:38,360 Speaker 1: studies on that because we want to find the dosage right, 19 00:01:38,400 --> 00:01:42,199 Speaker 1: what's the proper dosage of exercise like anything else, what 20 00:01:42,480 --> 00:01:45,520 Speaker 1: is the least amount possible that we can do and 21 00:01:45,560 --> 00:01:48,920 Speaker 1: get results. I have a problem with that, because like 22 00:01:49,240 --> 00:01:51,400 Speaker 1: exercise is really good for so many different things, we 23 00:01:51,400 --> 00:01:53,720 Speaker 1: shouldn't try to do the least amount. We should try 24 00:01:53,760 --> 00:01:56,720 Speaker 1: to do it as frequently as possible. But we also 25 00:01:56,720 --> 00:01:58,160 Speaker 1: don't want to get hurt. We don't want to do 26 00:01:58,360 --> 00:02:02,360 Speaker 1: too much to get overtrained. But again this ties exactly 27 00:02:02,520 --> 00:02:08,800 Speaker 1: into this topic two mindsets, and that goes for the 28 00:02:08,880 --> 00:02:12,880 Speaker 1: extreme ends of the spectrum too little and too much. 29 00:02:14,040 --> 00:02:16,119 Speaker 1: And when it comes to exercise, and you can throw 30 00:02:16,160 --> 00:02:20,840 Speaker 1: nutrition in there as well, there is that spectrum. We 31 00:02:21,200 --> 00:02:25,840 Speaker 1: are a pendulum too little and too much. Here's the 32 00:02:25,840 --> 00:02:30,919 Speaker 1: phenomenon that I have seen over the years. The people 33 00:02:31,040 --> 00:02:33,960 Speaker 1: who think they are doing too much, it's got a 34 00:02:34,000 --> 00:02:37,519 Speaker 1: tough love. But the people who are worried, concerned thinking 35 00:02:37,560 --> 00:02:43,040 Speaker 1: about doing too much have no reason to worry. And 36 00:02:43,120 --> 00:02:46,359 Speaker 1: the people who potentially are doing too much, which is 37 00:02:46,800 --> 00:02:53,560 Speaker 1: such a small number, such a like percentage points in 38 00:02:53,800 --> 00:02:57,800 Speaker 1: the grand scheme of things, I don't think they are. 39 00:02:59,320 --> 00:03:03,400 Speaker 1: They don't think they're doing enough. So the people who 40 00:03:03,680 --> 00:03:08,520 Speaker 1: are doing too little aren't doing too much, but are 41 00:03:08,560 --> 00:03:11,520 Speaker 1: worried about it. And listen, I always want the questions 42 00:03:11,840 --> 00:03:16,320 Speaker 1: ask me, because you are asking questions based on bad information. 43 00:03:16,360 --> 00:03:20,160 Speaker 1: That you're getting all the time too much exercise and 44 00:03:20,200 --> 00:03:22,560 Speaker 1: too much running, and too much this and too much that. 45 00:03:24,639 --> 00:03:28,840 Speaker 1: But the people by definition who are doing an insane amount, 46 00:03:29,960 --> 00:03:32,079 Speaker 1: I don't think they are. And that's why they're doing 47 00:03:32,080 --> 00:03:35,080 Speaker 1: an insane amount people. And so my point is this, 48 00:03:35,360 --> 00:03:41,480 Speaker 1: there is next to no middle ground. As crazy as 49 00:03:41,480 --> 00:03:43,360 Speaker 1: that sounds, you know that can't be true. No, it 50 00:03:43,560 --> 00:03:47,600 Speaker 1: is the excessive moderation I talk about over and over 51 00:03:47,640 --> 00:03:52,160 Speaker 1: and over again that publishers don't want to put on 52 00:03:52,320 --> 00:03:57,600 Speaker 1: a book title. That's the problem is we are give 53 00:03:57,640 --> 00:04:03,040 Speaker 1: me the least amount possible, and then we are doing 54 00:04:03,360 --> 00:04:08,520 Speaker 1: too much as an incredibly small subset for reasons other 55 00:04:08,600 --> 00:04:16,240 Speaker 1: than physical. For the most part, those people who are 56 00:04:16,279 --> 00:04:22,040 Speaker 1: generally doing an insane amount of exercise, there's a huge 57 00:04:22,040 --> 00:04:26,240 Speaker 1: psychological component. And here's the other thing. The body is 58 00:04:26,279 --> 00:04:28,360 Speaker 1: a really smart machine. When it comes to too much, 59 00:04:29,960 --> 00:04:36,320 Speaker 1: you will run into problems doing hit workouts every day, 60 00:04:36,520 --> 00:04:44,040 Speaker 1: doing an insane amount of exercise all the time, overtraining syndrome, injury, burnout. 61 00:04:45,720 --> 00:04:49,960 Speaker 1: But the vast majority of people, I will say again, 62 00:04:50,760 --> 00:04:56,080 Speaker 1: who are concerned that they're doing too much, right, this 63 00:04:56,160 --> 00:04:58,480 Speaker 1: goes for those who are worried they're in, you know, 64 00:04:59,120 --> 00:05:01,760 Speaker 1: doing car to you at too high in intensity and 65 00:05:01,800 --> 00:05:05,640 Speaker 1: they're only burning cards instead of fat. Or you know, 66 00:05:05,720 --> 00:05:09,240 Speaker 1: there's that meme of the marathon runner versus the sprinter, 67 00:05:10,800 --> 00:05:13,960 Speaker 1: and so if it were true that doing too much 68 00:05:14,120 --> 00:05:17,679 Speaker 1: cardio kept you from losing weight, then why would people 69 00:05:17,760 --> 00:05:20,599 Speaker 1: be circulating that meme of oh, look at how skinny 70 00:05:20,680 --> 00:05:24,640 Speaker 1: this marathon runner is. It is simple. It is simple 71 00:05:24,839 --> 00:05:26,839 Speaker 1: when it comes to weight loss, because that's what we're 72 00:05:26,839 --> 00:05:31,200 Speaker 1: talking about here. Unfortunately I am constantly getting away from that. 73 00:05:31,880 --> 00:05:34,760 Speaker 1: But when we're talking about weight loss, if you exercise 74 00:05:34,839 --> 00:05:36,400 Speaker 1: a heck of a lot, you will lose weight. You're 75 00:05:36,400 --> 00:05:41,440 Speaker 1: gonna burn calories. People. Yes, the body is smart and 76 00:05:41,520 --> 00:05:44,320 Speaker 1: tries to hold onto a certain amount of energy stores. 77 00:05:47,120 --> 00:05:51,440 Speaker 1: But if that crazy notion about, you know, there's no 78 00:05:51,680 --> 00:05:59,880 Speaker 1: way that you can override your body's natural desire programming 79 00:06:00,520 --> 00:06:04,360 Speaker 1: to preserve energy. If you exercise, well, then it just holds. 80 00:06:04,400 --> 00:06:06,440 Speaker 1: So then no one could ever get skinny, no one 81 00:06:06,440 --> 00:06:09,719 Speaker 1: could ever go lose weight. And it goes to that 82 00:06:09,800 --> 00:06:17,040 Speaker 1: incredible contradiction as well about that tied in with fasting. If, 83 00:06:17,320 --> 00:06:19,480 Speaker 1: as people say, well, I'm not losing weight because I'm 84 00:06:19,480 --> 00:06:22,200 Speaker 1: not eating enough and my body is holding onto it. Well, 85 00:06:22,200 --> 00:06:26,359 Speaker 1: then why would fasting be such a huge rage, a 86 00:06:26,480 --> 00:06:29,320 Speaker 1: huge fad right now, back, it's not. It comes and 87 00:06:29,400 --> 00:06:32,840 Speaker 1: goes like everything else. If it were true that going 88 00:06:32,920 --> 00:06:36,280 Speaker 1: sixteen hours or whatever you your window is without eating 89 00:06:37,320 --> 00:06:39,240 Speaker 1: just made your body slow down, so it's not gonna 90 00:06:39,240 --> 00:06:41,680 Speaker 1: burn anything, well, then no one could ever lose weight. 91 00:06:41,839 --> 00:06:45,840 Speaker 1: So my point is simple, when you work hard, when 92 00:06:45,880 --> 00:06:48,560 Speaker 1: you do cardio, when you do anything that increases your 93 00:06:48,800 --> 00:06:51,840 Speaker 1: heart rate, colork expenditure, you're gonna lose weight when all 94 00:06:51,880 --> 00:06:56,240 Speaker 1: things are equal. And for those people who are one 95 00:06:56,279 --> 00:06:59,720 Speaker 1: final time, that small percentage that are doing and in 96 00:07:00,000 --> 00:07:05,039 Speaker 1: sane amount of exercise, don't think they are, So don't 97 00:07:05,040 --> 00:07:09,240 Speaker 1: worry about too much or too little when it comes 98 00:07:09,279 --> 00:07:14,880 Speaker 1: to this, it's really about doing too much of one thing. 99 00:07:15,920 --> 00:07:19,960 Speaker 1: I've talked about this on other shows. This ties into balance, 100 00:07:20,440 --> 00:07:23,920 Speaker 1: This ties into what I said earlier excessive moderation, and 101 00:07:24,000 --> 00:07:28,840 Speaker 1: it ties into the five I make it six components 102 00:07:28,840 --> 00:07:33,000 Speaker 1: of fitness. If you only do cardio, you're still gonna 103 00:07:33,040 --> 00:07:36,760 Speaker 1: bring calories people, You're still gonna lose weight, but you're 104 00:07:36,760 --> 00:07:40,560 Speaker 1: gonna have issues if you don't strength, train and eat 105 00:07:40,600 --> 00:07:44,040 Speaker 1: properly and refuel and all of those things. If you 106 00:07:44,160 --> 00:07:47,640 Speaker 1: only diet, go on fat diets, and don't do cardio 107 00:07:48,600 --> 00:07:54,280 Speaker 1: and don't strength train, you're gonna have issues. So when 108 00:07:54,320 --> 00:08:00,320 Speaker 1: we say too much or too little, it's about one 109 00:08:00,400 --> 00:08:07,000 Speaker 1: thing exclusively or even two, but it's generally one. So 110 00:08:07,040 --> 00:08:09,920 Speaker 1: it's really hard to do too much when you focus 111 00:08:10,000 --> 00:08:12,280 Speaker 1: on all the components of fitness, you don't have time. 112 00:08:13,280 --> 00:08:15,440 Speaker 1: It's a it's a time is an issue. I'm gonna 113 00:08:15,440 --> 00:08:17,840 Speaker 1: strength train, I'm gonna work on my balance, I'm gonna 114 00:08:17,880 --> 00:08:20,720 Speaker 1: work on you know, cardio. I'm gonna do all of 115 00:08:20,760 --> 00:08:26,000 Speaker 1: these different things. So too much goes to exclusivity of 116 00:08:26,280 --> 00:08:29,920 Speaker 1: generally focusing on things that you enjoy, which is okay, 117 00:08:31,080 --> 00:08:33,560 Speaker 1: but not at the exclusion of everything else and things 118 00:08:33,559 --> 00:08:35,240 Speaker 1: that you're good at. Are you the strength training person, 119 00:08:35,280 --> 00:08:39,240 Speaker 1: as I said, Oh that's all, and then they poo 120 00:08:39,320 --> 00:08:41,920 Speaker 1: poo the cardio or the cardio person who doesn't want 121 00:08:41,920 --> 00:08:45,840 Speaker 1: to strength train. You need to do it all, So 122 00:08:45,920 --> 00:08:49,040 Speaker 1: stop worrying about too much, because if you're worried about 123 00:08:49,080 --> 00:08:52,440 Speaker 1: too much, chances are you're not doing enough and you're 124 00:08:52,440 --> 00:08:57,680 Speaker 1: not doing a balanced approach. You're not taking a balanced approach. 125 00:08:58,520 --> 00:09:02,480 Speaker 1: You want to do a little a lot, not do 126 00:09:02,960 --> 00:09:06,560 Speaker 1: a lot a little bit. And I'll leave you with this. 127 00:09:07,559 --> 00:09:13,800 Speaker 1: When I coached clients as well online for different events, 128 00:09:14,880 --> 00:09:20,240 Speaker 1: one of my major roles was telling those type a's 129 00:09:20,320 --> 00:09:24,480 Speaker 1: who didn't think they were doing enough to do less 130 00:09:26,080 --> 00:09:29,760 Speaker 1: and to add balance in. And you know what, as 131 00:09:29,800 --> 00:09:33,080 Speaker 1: I've said in the past, I lost a lot of 132 00:09:33,080 --> 00:09:35,560 Speaker 1: those clients. And I was fine with that because they 133 00:09:35,559 --> 00:09:37,560 Speaker 1: wanted to do more, and they wanted to do more, 134 00:09:38,000 --> 00:09:40,480 Speaker 1: and I wasn't going to get them hurt. They could 135 00:09:40,480 --> 00:09:42,360 Speaker 1: do that on their own. I wasn't going to give 136 00:09:42,400 --> 00:09:45,880 Speaker 1: them too much. And there's a fine line when you 137 00:09:45,920 --> 00:09:48,640 Speaker 1: are truly competing at a really high level. It's a 138 00:09:48,720 --> 00:09:53,520 Speaker 1: fine line between too much. And that's that's the art 139 00:09:53,520 --> 00:09:55,320 Speaker 1: and the science and the balance and the and the 140 00:09:55,840 --> 00:10:02,280 Speaker 1: just incredible world of competition. You often don't know where 141 00:10:02,280 --> 00:10:05,080 Speaker 1: the line is until you cross it. But the vast 142 00:10:05,080 --> 00:10:07,080 Speaker 1: majority of people don't have to worry about that. Don't 143 00:10:07,120 --> 00:10:12,200 Speaker 1: worry about doing too much, worry about doing not enough 144 00:10:12,760 --> 00:10:15,800 Speaker 1: of all of the different components and focusing on that, 145 00:10:16,240 --> 00:10:19,800 Speaker 1: and then it's never an issue. What are the five 146 00:10:19,840 --> 00:10:25,240 Speaker 1: components of fitness? Listen to that podcast. But it's strength, 147 00:10:25,320 --> 00:10:29,400 Speaker 1: it's cardio. I throw in balance training as well. It's 148 00:10:29,480 --> 00:10:35,320 Speaker 1: muscular strength and endurance and cardio vascular endurance, body composition 149 00:10:35,440 --> 00:10:41,800 Speaker 1: and flexibility when you're stretching and doing strength training and 150 00:10:41,800 --> 00:10:45,560 Speaker 1: doing cardio. And I'll throw in the mental side as well. 151 00:10:46,400 --> 00:10:51,080 Speaker 1: Don't worry about too much, worry about balance, all right, 152 00:10:51,960 --> 00:10:55,079 Speaker 1: tough love, But your body's gonna tell you if you're 153 00:10:55,080 --> 00:11:04,040 Speaker 1: doing too much, or your spouse all right, Oh, tough topic. 154 00:11:04,480 --> 00:11:08,280 Speaker 1: It tough because I know those of you who are 155 00:11:08,280 --> 00:11:12,320 Speaker 1: concerned about too much, because you've read this garbage articles 156 00:11:13,360 --> 00:11:15,640 Speaker 1: that takes science and twist it to make you feel 157 00:11:15,679 --> 00:11:19,079 Speaker 1: better about not seeing results because you're doing too much. 158 00:11:19,080 --> 00:11:20,920 Speaker 1: You're gonna have to too high intensity, You're doing too 159 00:11:21,000 --> 00:11:25,160 Speaker 1: much cardio. I don't know, just not balanced. All right. 160 00:11:25,360 --> 00:11:29,400 Speaker 1: Thank you for listening. Subscribe to the podcast, rate the podcast, 161 00:11:29,440 --> 00:11:31,559 Speaker 1: reach out if you want to with questions comments. I 162 00:11:31,679 --> 00:11:35,760 Speaker 1: love to hear from you. Tom h Fit Instagram and Twitter. 163 00:11:35,800 --> 00:11:38,280 Speaker 1: Tom h Fit. Go to Fitness Disrupted dot com as 164 00:11:38,320 --> 00:11:41,280 Speaker 1: well and email me through the site. Newest book is 165 00:11:41,320 --> 00:11:44,360 Speaker 1: The Micro Workout Plan. I'm really proud of that book 166 00:11:44,360 --> 00:11:47,280 Speaker 1: appeals to the most of you. Out of all the 167 00:11:47,280 --> 00:11:49,920 Speaker 1: books I have written, and it goes to everything that 168 00:11:50,000 --> 00:11:53,000 Speaker 1: this show is about. All right, Remember I have one 169 00:11:53,040 --> 00:11:56,679 Speaker 1: goal to help you with your best life. There are 170 00:11:56,800 --> 00:11:59,520 Speaker 1: three things you control, how much you move, what you 171 00:11:59,520 --> 00:12:03,040 Speaker 1: put into outs, and your attitude. And that is awesome. 172 00:12:03,880 --> 00:12:07,440 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believing yourself. 173 00:12:11,000 --> 00:12:14,360 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 174 00:12:14,440 --> 00:12:17,240 Speaker 1: more podcasts from my heart Radio, visit the i heart 175 00:12:17,320 --> 00:12:20,719 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 176 00:12:20,760 --> 00:12:21,560 Speaker 1: favorite shows.