1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Well 3 00:00:19,000 --> 00:00:23,800 Speaker 1: I'm officially up to Yes, the listener mailbag number eleven 4 00:00:25,000 --> 00:00:29,040 Speaker 1: I counted correctly. That is where we are at this point, 5 00:00:29,120 --> 00:00:31,760 Speaker 1: which is which is exciting. So for those of you 6 00:00:31,760 --> 00:00:35,479 Speaker 1: who don't know, you can shoot me your questions comments 7 00:00:35,640 --> 00:00:39,240 Speaker 1: in a multitude of ways through Twitter, Tom h Fit, 8 00:00:39,360 --> 00:00:43,280 Speaker 1: through Instagram Tom h Fit, through the website Fitness disrupted 9 00:00:43,400 --> 00:00:50,400 Speaker 1: dot com, which meets updating just another source of frustration, 10 00:00:50,760 --> 00:00:53,080 Speaker 1: something I need to get to. But that's a whole 11 00:00:53,080 --> 00:00:55,200 Speaker 1: another topic. But yes, you can go to Fitness Disrupted 12 00:00:55,280 --> 00:00:57,160 Speaker 1: dot com email me through the site as well. So 13 00:00:57,520 --> 00:01:01,160 Speaker 1: I love to hear from you, and there are no 14 00:01:02,400 --> 00:01:05,039 Speaker 1: I don't even like saying the words stupid or dumb. 15 00:01:05,800 --> 00:01:09,720 Speaker 1: It just it sounds overly harsh. But that's what this 16 00:01:09,760 --> 00:01:13,600 Speaker 1: whole shows about, is all the misinformation out there and 17 00:01:13,640 --> 00:01:16,000 Speaker 1: making sense of it. So of course I want to 18 00:01:16,040 --> 00:01:20,320 Speaker 1: hear from you, and I want every single question that 19 00:01:20,400 --> 00:01:22,480 Speaker 1: you have. They're no big ones or small ones, They're 20 00:01:22,520 --> 00:01:26,000 Speaker 1: just questions, and frequently I will answer the same one 21 00:01:26,920 --> 00:01:32,679 Speaker 1: because that those questions exist and continue to exist because 22 00:01:33,080 --> 00:01:37,280 Speaker 1: the bogus myths just won't go away because they make 23 00:01:37,319 --> 00:01:40,959 Speaker 1: people a lot of money. So again, do not hesitate 24 00:01:41,040 --> 00:01:44,640 Speaker 1: to reach out. I love every single question. You know, 25 00:01:45,040 --> 00:01:47,520 Speaker 1: when I first started doing these listener mailbag shows, I 26 00:01:47,560 --> 00:01:51,360 Speaker 1: made the analogy to they are similar in format too. 27 00:01:51,400 --> 00:01:53,440 Speaker 1: When I'm at a party and people find out what 28 00:01:53,480 --> 00:01:57,160 Speaker 1: I do, and inevitably they start asking me questions, and 29 00:01:57,600 --> 00:02:00,559 Speaker 1: oftentimes they will apologize saying, oh, you know, you must 30 00:02:00,560 --> 00:02:05,040 Speaker 1: not enjoy answering these questions is my life. I love it. Yes, 31 00:02:05,120 --> 00:02:08,160 Speaker 1: I also make money off it, and I do consultations, 32 00:02:08,200 --> 00:02:11,600 Speaker 1: but you know, short answers to questions. Of course, of 33 00:02:11,680 --> 00:02:14,240 Speaker 1: course I'm going to help out. And that's the format 34 00:02:14,280 --> 00:02:16,760 Speaker 1: of these types of shows is I try to keep 35 00:02:16,800 --> 00:02:20,520 Speaker 1: it tight. You know, each answers right around a couple 36 00:02:20,560 --> 00:02:24,440 Speaker 1: of minutes at most, hopefully, And most of these topics 37 00:02:24,720 --> 00:02:27,880 Speaker 1: have been and will continue to be talked about in 38 00:02:27,960 --> 00:02:30,720 Speaker 1: other podcasts. We talked about protein, we talked about weight loss, 39 00:02:30,880 --> 00:02:34,240 Speaker 1: we talked about how to structure your weekly workouts, all 40 00:02:34,320 --> 00:02:38,000 Speaker 1: of those things and it's all connected. So don't hesitate 41 00:02:38,040 --> 00:02:40,680 Speaker 1: to reach out. I really appreciate it, and I answer 42 00:02:40,760 --> 00:02:43,120 Speaker 1: every single one every single one. So you know what, 43 00:02:43,200 --> 00:02:45,120 Speaker 1: let's take a quick break and when we come back, 44 00:02:45,160 --> 00:02:48,440 Speaker 1: we're gonna get right to it. Today we're gonna do eight. 45 00:02:48,919 --> 00:02:51,840 Speaker 1: Uh sometimes we have more, but I want to, you know, 46 00:02:51,919 --> 00:02:55,000 Speaker 1: keep these tighter and give you exactly what you what 47 00:02:55,080 --> 00:02:57,399 Speaker 1: you need. All right, So quick break, we'll be right back. 48 00:02:57,840 --> 00:03:12,560 Speaker 1: Listener mailback show number eleven and we are back. I'm 49 00:03:12,560 --> 00:03:17,399 Speaker 1: going to read you the questions I receive again through 50 00:03:17,480 --> 00:03:22,079 Speaker 1: different direct messaging things like that. And oftentimes people will 51 00:03:22,080 --> 00:03:25,200 Speaker 1: include their names. I leave them out. I want you 52 00:03:25,240 --> 00:03:28,040 Speaker 1: to be anonymous, and I don't want you to hesitate 53 00:03:28,080 --> 00:03:30,240 Speaker 1: to reach out. And of course I'm not gonna even 54 00:03:30,320 --> 00:03:33,600 Speaker 1: use just one name. You will remain anonymous. And let's 55 00:03:33,680 --> 00:03:36,360 Speaker 1: jump right in. I love this first one podcast. Q 56 00:03:36,480 --> 00:03:40,480 Speaker 1: and a question. As a fellow sweat factory, do you 57 00:03:40,560 --> 00:03:44,680 Speaker 1: have tips for keeping a chest heart rate monitor properly 58 00:03:44,800 --> 00:03:48,280 Speaker 1: in place? It seems to slide out of place quite 59 00:03:48,440 --> 00:03:51,600 Speaker 1: a bit. Uh so what this person is talking about? 60 00:03:51,600 --> 00:03:55,480 Speaker 1: If you're unfamiliar, there are different ways to measure your 61 00:03:55,520 --> 00:03:58,280 Speaker 1: heart rate, and one of the older ways is the 62 00:03:58,360 --> 00:04:03,800 Speaker 1: chest strap. Now, I have talked about on previous podcasts that, yes, 63 00:04:03,880 --> 00:04:07,560 Speaker 1: now fitness technology is such that Apple watches, the garment 64 00:04:07,560 --> 00:04:11,320 Speaker 1: watch I have. There are so many watches and brands 65 00:04:11,400 --> 00:04:15,200 Speaker 1: that will now take your heart rate from your wrist. 66 00:04:16,160 --> 00:04:18,880 Speaker 1: I have found and studies have shown, and it's it's 67 00:04:18,920 --> 00:04:22,320 Speaker 1: different for different people and different intensities, but it's not 68 00:04:22,360 --> 00:04:26,040 Speaker 1: as accurate. And for me, it's ridiculously inaccurate. And the 69 00:04:26,080 --> 00:04:29,800 Speaker 1: harder I go, the more inaccurate it is. So I've 70 00:04:29,839 --> 00:04:34,360 Speaker 1: said before, I will use the resting heart rate from 71 00:04:34,360 --> 00:04:38,080 Speaker 1: my wrist. That's good sleeping. Uh, you know, my low 72 00:04:38,200 --> 00:04:42,640 Speaker 1: number I will take from my wrist or the numbers 73 00:04:42,680 --> 00:04:46,120 Speaker 1: those metrics that my garment gives me, because those I 74 00:04:46,120 --> 00:04:48,880 Speaker 1: find are accurate. Once I start to exercise, though, and 75 00:04:48,960 --> 00:04:51,800 Speaker 1: just even in the moderate range, it starts to go 76 00:04:52,640 --> 00:04:55,600 Speaker 1: way wonky, and that's for me. You might find differently, 77 00:04:55,880 --> 00:04:58,520 Speaker 1: but the only way you would know is to compare. 78 00:04:59,360 --> 00:05:02,880 Speaker 1: And so you know, there's a reason why family member 79 00:05:02,920 --> 00:05:05,760 Speaker 1: who just had some heart stuff done and they used 80 00:05:05,760 --> 00:05:07,800 Speaker 1: a special monitor, where do they put it on his 81 00:05:07,880 --> 00:05:10,240 Speaker 1: chest where his heart is? So not to say you 82 00:05:10,320 --> 00:05:13,400 Speaker 1: can't get heart rate from risk and different ways. By 83 00:05:13,400 --> 00:05:15,919 Speaker 1: the way, I was out at c e S not 84 00:05:16,080 --> 00:05:20,560 Speaker 1: too many years ago, Consumer Electronic Show in Vegas, and 85 00:05:20,600 --> 00:05:23,920 Speaker 1: there was a booth. It was a German company that 86 00:05:24,080 --> 00:05:27,920 Speaker 1: had heart rate what do you want to call it? 87 00:05:28,640 --> 00:05:35,080 Speaker 1: Head straps. Yeah, so these people were walking around wearing 88 00:05:35,120 --> 00:05:38,080 Speaker 1: straps on their forehead and that was the way they 89 00:05:38,080 --> 00:05:41,400 Speaker 1: were gonna get heart rate. Now, h yeah, I would 90 00:05:41,520 --> 00:05:44,720 Speaker 1: rather kind of hide it under my shirt personally, that's me. 91 00:05:45,200 --> 00:05:47,039 Speaker 1: But yeah, that was another way to do it. So 92 00:05:47,040 --> 00:05:48,680 Speaker 1: you can take it from different parts of your body, 93 00:05:48,760 --> 00:05:50,760 Speaker 1: is my point. But I haven't even answered this person's 94 00:05:50,839 --> 00:05:53,799 Speaker 1: question yet, but I am doing it in a circuitous 95 00:05:53,839 --> 00:05:57,960 Speaker 1: way just to get back to chest straps still today are, 96 00:05:58,520 --> 00:06:01,440 Speaker 1: in my opinion, in my experience much of the research, 97 00:06:01,800 --> 00:06:03,680 Speaker 1: the more accurate way to go, especially if you are 98 00:06:03,680 --> 00:06:05,840 Speaker 1: an athlete, especially and it sounds like this person is 99 00:06:06,000 --> 00:06:08,440 Speaker 1: sweating hard. And by the way, by sweat factory, they 100 00:06:08,440 --> 00:06:11,200 Speaker 1: mean they're sweating a lot, as I do as well, 101 00:06:11,240 --> 00:06:14,359 Speaker 1: and they obviously know that. So things slip and I 102 00:06:14,400 --> 00:06:17,320 Speaker 1: have the same problem. I really have the same problem. 103 00:06:17,400 --> 00:06:22,000 Speaker 1: And so my short answer, in a long about way, 104 00:06:22,600 --> 00:06:25,880 Speaker 1: is you gotta find it's gotta be tighter. It's got 105 00:06:25,880 --> 00:06:28,480 Speaker 1: to be a little bit tight when you start. It's 106 00:06:28,560 --> 00:06:32,120 Speaker 1: almost analogous to how you dress when it's cold outside. 107 00:06:32,880 --> 00:06:34,880 Speaker 1: In other words, you want to be a little bit 108 00:06:34,960 --> 00:06:37,880 Speaker 1: chilly when you step outside for that run, because your 109 00:06:37,920 --> 00:06:40,159 Speaker 1: body is gonna warm up. That core temperature is gonna rise, 110 00:06:40,960 --> 00:06:42,840 Speaker 1: and when it does, then all of a sudden, you're 111 00:06:42,839 --> 00:06:46,760 Speaker 1: at a perfect temperature. When my heart rate strap is 112 00:06:46,880 --> 00:06:50,840 Speaker 1: a little bit tight at the start, as I start 113 00:06:50,880 --> 00:06:54,120 Speaker 1: to move and I sweat a little bit, it seems 114 00:06:54,160 --> 00:06:58,360 Speaker 1: to get better. But it's an imperfect science. In other words, 115 00:06:58,400 --> 00:07:01,640 Speaker 1: there are runs where I stop or jobs slowly or 116 00:07:01,720 --> 00:07:05,040 Speaker 1: walk and uh and I fix it. Um, there's no 117 00:07:05,120 --> 00:07:07,440 Speaker 1: perfect way and let me let me finish up with this. 118 00:07:08,200 --> 00:07:11,000 Speaker 1: I was also out at c E S years ago 119 00:07:11,120 --> 00:07:14,800 Speaker 1: with a company that was h coming out with an 120 00:07:14,800 --> 00:07:17,880 Speaker 1: e k G level heart rate monitor, and this was 121 00:07:17,920 --> 00:07:21,800 Speaker 1: a really funny experience because they were still in the 122 00:07:21,880 --> 00:07:24,400 Speaker 1: development phase and it was on the chest and it 123 00:07:24,480 --> 00:07:27,840 Speaker 1: was bigger obviously because it was doing more UM and 124 00:07:27,920 --> 00:07:29,920 Speaker 1: long story short, when I put it on my chest 125 00:07:30,000 --> 00:07:33,160 Speaker 1: was different. It wasn't reading, and it totally flaw mixed 126 00:07:34,200 --> 00:07:37,320 Speaker 1: in a bad way. These developers because they had I 127 00:07:37,320 --> 00:07:39,240 Speaker 1: think it was like fifty different people that had tried 128 00:07:39,280 --> 00:07:41,760 Speaker 1: it out different types of chest and my chest for 129 00:07:41,840 --> 00:07:45,160 Speaker 1: whatever reason. Pretty normal chest, but the way it sat 130 00:07:45,200 --> 00:07:48,040 Speaker 1: on my chest didn't work exactly right. So we all 131 00:07:48,080 --> 00:07:51,680 Speaker 1: have different you know, biomechanics, we have different bodies. So 132 00:07:51,680 --> 00:07:55,160 Speaker 1: you're gonna want to find a place on your chest 133 00:07:55,440 --> 00:07:58,000 Speaker 1: that works a little better for you. Not the best answer, 134 00:07:58,080 --> 00:08:01,160 Speaker 1: but that's the right answer, right, So experiment, as subtle 135 00:08:01,200 --> 00:08:03,720 Speaker 1: as it might be with the placement. Make it a 136 00:08:03,760 --> 00:08:06,720 Speaker 1: little tighter, not so much that it's uncomfortable, by the way, 137 00:08:06,720 --> 00:08:08,800 Speaker 1: than it kind of defeats the purpose. It's gonna raise 138 00:08:08,840 --> 00:08:13,280 Speaker 1: your heart rate most likely without even exercising. So little tighter, 139 00:08:13,600 --> 00:08:16,360 Speaker 1: experiment and I'll leave it at that, all right. Great 140 00:08:16,400 --> 00:08:19,880 Speaker 1: question number two. Hi Tom fan from the UK Love 141 00:08:19,920 --> 00:08:22,000 Speaker 1: the podcast. I have two questions for you. I'm trying 142 00:08:22,000 --> 00:08:24,320 Speaker 1: to lose weight and I was wondering if a six 143 00:08:24,400 --> 00:08:27,560 Speaker 1: day split push pull legs is the right way to 144 00:08:27,640 --> 00:08:31,080 Speaker 1: go forward. Also, hey, doing cardio at the gym, but 145 00:08:31,160 --> 00:08:33,040 Speaker 1: I go walking with my daughter at least twice a 146 00:08:33,080 --> 00:08:38,280 Speaker 1: day for about two hours. Cow Is that good enough? Thanks? Yes, 147 00:08:38,920 --> 00:08:41,480 Speaker 1: you are killing it. You are doing two hours is 148 00:08:41,520 --> 00:08:43,680 Speaker 1: crazy great and by the way, doing it with your daughter, 149 00:08:44,520 --> 00:08:48,720 Speaker 1: Oh my gosh, you're outside the biophilia hypothesis right from 150 00:08:48,760 --> 00:08:52,079 Speaker 1: Michael Easter's book The Comfort Crisis. Being outside nature, you 151 00:08:52,120 --> 00:08:54,320 Speaker 1: can enjoy it more, You're gonna burn more calories, You're 152 00:08:54,360 --> 00:08:57,920 Speaker 1: more likely to do it again. You're with your daughter, 153 00:08:58,080 --> 00:09:01,440 Speaker 1: that social connection amazing and two hours is awesome. Is 154 00:09:01,440 --> 00:09:04,480 Speaker 1: the calorie burned through the roof? No, but it doesn't matter. 155 00:09:04,880 --> 00:09:07,920 Speaker 1: It's gonna all add up. So back to the strength side. 156 00:09:08,160 --> 00:09:10,480 Speaker 1: So a six day split, for those of you who 157 00:09:10,480 --> 00:09:14,200 Speaker 1: don't know, split is just how you design your workouts. Right, 158 00:09:14,240 --> 00:09:15,760 Speaker 1: What are you gonna do on one day? What are 159 00:09:15,800 --> 00:09:17,800 Speaker 1: you gonna do the next? So when someone asks me 160 00:09:18,200 --> 00:09:22,280 Speaker 1: how they should work out, you know cardio strength, what 161 00:09:22,360 --> 00:09:24,360 Speaker 1: to do. My first question is how many days are 162 00:09:24,400 --> 00:09:26,079 Speaker 1: gonna do it. If you're gonna do it three days 163 00:09:26,120 --> 00:09:28,480 Speaker 1: a week, well then you probably want to do full 164 00:09:28,520 --> 00:09:31,080 Speaker 1: body workouts. If you're gonna do six days a week, 165 00:09:31,120 --> 00:09:33,240 Speaker 1: you can't do full body workouts every day because your 166 00:09:33,280 --> 00:09:36,800 Speaker 1: body needs what twenty four hours to recover. So a 167 00:09:36,840 --> 00:09:39,600 Speaker 1: split routine is what people will do. A lot of 168 00:09:39,600 --> 00:09:43,120 Speaker 1: times people think of bodybuilders. Split routines doesn't work for 169 00:09:43,160 --> 00:09:45,600 Speaker 1: the people who aren't doing the things that bodybuilders are doing, 170 00:09:46,040 --> 00:09:48,920 Speaker 1: legal and illegal, right, And it's a whole different world. 171 00:09:48,960 --> 00:09:52,200 Speaker 1: So what this person is doing is two days of 172 00:09:52,280 --> 00:09:55,600 Speaker 1: upper body. So one day are the pushing exercises, you know, 173 00:09:55,720 --> 00:10:01,000 Speaker 1: the bench press, chest, shoulders, um tries, steps, and then 174 00:10:01,000 --> 00:10:03,920 Speaker 1: the pull day back and biceps, and then the third 175 00:10:03,960 --> 00:10:07,720 Speaker 1: day legs. That's a phenomenal split. That's a great way 176 00:10:07,720 --> 00:10:10,080 Speaker 1: to do it. And you're in the gym or at home, 177 00:10:10,120 --> 00:10:14,040 Speaker 1: whichever you place your exercising. I did it that way 178 00:10:14,080 --> 00:10:17,439 Speaker 1: for years, and depending on how frequently I am strength 179 00:10:17,440 --> 00:10:19,679 Speaker 1: training and what my goals are, it's different. If I'm 180 00:10:19,720 --> 00:10:23,120 Speaker 1: doing you know, the triathlons, the running, I don't want 181 00:10:23,120 --> 00:10:26,960 Speaker 1: as much muscle. But that's a great split to build muscle. 182 00:10:27,120 --> 00:10:31,520 Speaker 1: So you're hitting the body parts twice a week, you know, 183 00:10:31,720 --> 00:10:34,520 Speaker 1: three times two to three times is what we're shooting for. 184 00:10:35,040 --> 00:10:36,480 Speaker 1: Because you want to do your strength, you want to 185 00:10:36,480 --> 00:10:38,800 Speaker 1: do your cardio, you want to do everything, not just 186 00:10:38,920 --> 00:10:44,240 Speaker 1: one thing. So short answer is absolutely good enough. Just 187 00:10:44,400 --> 00:10:48,880 Speaker 1: make sure that you are using weights that are challenging, 188 00:10:49,400 --> 00:10:51,920 Speaker 1: that you're mixing up your routine occasionally so your body 189 00:10:51,960 --> 00:10:56,920 Speaker 1: doesn't get too acclimated to it, but you're overloading those muscles. 190 00:10:57,160 --> 00:11:00,520 Speaker 1: And then with the cardio you know, don't focus on 191 00:11:00,559 --> 00:11:04,360 Speaker 1: the calories, burn focus on the frequency. And then third 192 00:11:04,360 --> 00:11:06,440 Speaker 1: component I would add in is then you start to 193 00:11:06,480 --> 00:11:10,920 Speaker 1: make subtle, small, meaningful changes to your diet to eating better, 194 00:11:12,200 --> 00:11:15,800 Speaker 1: not big ones. Don't go on a diet, never gonna 195 00:11:16,160 --> 00:11:20,520 Speaker 1: Just saying that out loud is wrong. It doesn't feel 196 00:11:20,600 --> 00:11:23,640 Speaker 1: right to me. Okay, so you got your strength going awesome, 197 00:11:23,679 --> 00:11:27,480 Speaker 1: you got your cardio going awesome. So now small changes 198 00:11:27,520 --> 00:11:31,160 Speaker 1: to the eating on the healthier side. Give it time. 199 00:11:31,360 --> 00:11:35,480 Speaker 1: You're gonna find amazing, amazing results. So perfect, perfect, perfect. 200 00:11:36,040 --> 00:11:38,440 Speaker 1: Number three, Tom, listen to your podcasts all the time. 201 00:11:38,559 --> 00:11:41,600 Speaker 1: Truly inspiring and very informative. Thank you very much. With 202 00:11:41,960 --> 00:11:44,320 Speaker 1: all the information on the internet, I'm not sure where 203 00:11:44,360 --> 00:11:48,320 Speaker 1: to start regarding working out. A little background. I'm forty 204 00:11:48,320 --> 00:11:50,360 Speaker 1: three year old male and want to start with strength training, 205 00:11:50,360 --> 00:11:52,400 Speaker 1: and I don't know where to start. I've read about 206 00:11:52,480 --> 00:11:55,640 Speaker 1: heard about full body workouts and upper lower workouts exactly 207 00:11:55,720 --> 00:11:57,520 Speaker 1: what we're just talking about, right, how to split up 208 00:11:57,520 --> 00:12:00,240 Speaker 1: the routine, But I have no idea which is better. 209 00:12:00,520 --> 00:12:03,520 Speaker 1: In regards to equipment, I have dumb bells, resistance bands, 210 00:12:03,600 --> 00:12:06,360 Speaker 1: and a bench with free weights with a standard bar 211 00:12:06,440 --> 00:12:09,160 Speaker 1: and an easy curl Bar as well. He's got everything 212 00:12:09,160 --> 00:12:11,880 Speaker 1: he needs and and more. Actually, if he's just starting out, 213 00:12:11,920 --> 00:12:14,600 Speaker 1: could you offer any explanation regarding a workout plan. I've 214 00:12:14,640 --> 00:12:17,600 Speaker 1: searched the net, but there's such an abundance of information 215 00:12:17,880 --> 00:12:21,120 Speaker 1: that I'm unsure what really works. Any suggestions would be 216 00:12:21,480 --> 00:12:24,719 Speaker 1: much appreciated. I love this question. I love it. At 217 00:12:24,840 --> 00:12:28,120 Speaker 1: forty or in his forties, forty three, he's just starting 218 00:12:28,120 --> 00:12:30,520 Speaker 1: out strength training. It's never too late. It could be 219 00:12:30,559 --> 00:12:34,000 Speaker 1: eighty three. And I've talked about before and in my 220 00:12:34,040 --> 00:12:36,400 Speaker 1: book that I'm going to reference here shameless plug. But 221 00:12:37,120 --> 00:12:40,080 Speaker 1: for a good reason. People who start strength training later 222 00:12:40,120 --> 00:12:44,439 Speaker 1: and later in life see huge results quickly. It's never 223 00:12:44,480 --> 00:12:48,839 Speaker 1: too late. It's so cliche, but it's scientifically proven. So 224 00:12:50,000 --> 00:12:52,559 Speaker 1: this is the problem. There's so much information out there, 225 00:12:52,559 --> 00:12:56,440 Speaker 1: but what's right? What's gonna you know, first and foremost, 226 00:12:56,520 --> 00:13:01,040 Speaker 1: not get him hurt. It's so easy to do too much, 227 00:13:01,080 --> 00:13:02,800 Speaker 1: So I want to start there. First of all, I 228 00:13:02,880 --> 00:13:06,360 Speaker 1: love that he's discerning. He's like, what do I do? 229 00:13:06,520 --> 00:13:08,600 Speaker 1: There's there's lots of information out there, but I'm sure 230 00:13:08,600 --> 00:13:11,839 Speaker 1: it's conflicting and confusing, and he said, let me get 231 00:13:11,920 --> 00:13:14,920 Speaker 1: right specific he's heard about full body workouts and upper 232 00:13:14,920 --> 00:13:17,400 Speaker 1: lower workouts. So the split routine we just talked about, 233 00:13:17,400 --> 00:13:22,280 Speaker 1: would he do that? Would I recommend that to him? No? No, 234 00:13:22,559 --> 00:13:28,280 Speaker 1: full body workouts and simple stuff, probably mostly body weight 235 00:13:28,360 --> 00:13:31,319 Speaker 1: to start again, depends on this goal's fitness level. Uh, 236 00:13:31,320 --> 00:13:33,720 Speaker 1: he's obviously just starting out, but you never know. He 237 00:13:33,720 --> 00:13:35,920 Speaker 1: says he's starting with weights, but he could be a 238 00:13:35,960 --> 00:13:38,280 Speaker 1: you know, former soccer player for many years or whatever. 239 00:13:38,480 --> 00:13:40,800 Speaker 1: But you start simple, you can't start too slowly. So 240 00:13:40,800 --> 00:13:43,560 Speaker 1: we're gonna learn how to squat without heavy weights or 241 00:13:43,600 --> 00:13:46,319 Speaker 1: holding dumbbells. We're gonna do some push ups and some 242 00:13:46,360 --> 00:13:50,679 Speaker 1: planks and some lunging, probably stationary to start getting that 243 00:13:50,800 --> 00:13:57,400 Speaker 1: neural muscular connection, getting the form down. And yeah, full 244 00:13:57,400 --> 00:14:01,520 Speaker 1: body workouts Monday, Wednesday, Friday. It doesn't have to be 245 00:14:01,520 --> 00:14:03,800 Speaker 1: an hour, shouldn't be. That's a lot. If you're just starting, 246 00:14:03,920 --> 00:14:07,240 Speaker 1: gonna be really sore. But I loved having these clients 247 00:14:07,240 --> 00:14:11,040 Speaker 1: back in the day. Oh gosh, so great to work with. 248 00:14:11,320 --> 00:14:14,040 Speaker 1: And we get to the specifics. I'm gonna, as I 249 00:14:14,200 --> 00:14:17,360 Speaker 1: just said, shameless plug, but for good reason. This is 250 00:14:17,360 --> 00:14:19,720 Speaker 1: when people ask me what trainers they should go to, 251 00:14:19,920 --> 00:14:23,920 Speaker 1: or even physical therapists. I have a very short list 252 00:14:24,280 --> 00:14:28,000 Speaker 1: for good reason. There's not a lot of great people 253 00:14:28,040 --> 00:14:30,120 Speaker 1: in this business. There's just not It sounds weird to 254 00:14:30,120 --> 00:14:32,840 Speaker 1: say a loud, but it's true. How do people come 255 00:14:32,840 --> 00:14:36,960 Speaker 1: and go? Many people most don't have much education at all. 256 00:14:37,400 --> 00:14:39,720 Speaker 1: That's why one of my revenue streams is being the 257 00:14:39,720 --> 00:14:43,480 Speaker 1: fitness expert in lawsuits. Because trainers and programs to hurt people. 258 00:14:45,040 --> 00:14:47,640 Speaker 1: So I got to be really discerning. So I'm gonna 259 00:14:47,640 --> 00:14:50,280 Speaker 1: throw out, Yes, my most recent book, The Micro Workout Plan, 260 00:14:50,360 --> 00:14:52,720 Speaker 1: it's exactly for someone like him, and even the book 261 00:14:52,760 --> 00:14:58,240 Speaker 1: before it, Beat the Gym, exactly for someone like him. 262 00:14:58,280 --> 00:15:00,920 Speaker 1: These are the two books that I wrote to solve 263 00:15:01,160 --> 00:15:04,320 Speaker 1: and answer the questions he just asked. How do I start? 264 00:15:04,360 --> 00:15:05,920 Speaker 1: What do I do? How do we get the greatest 265 00:15:05,920 --> 00:15:09,040 Speaker 1: results in the shortest amount of time without injury? So 266 00:15:09,240 --> 00:15:11,120 Speaker 1: I gotta say it Micro Workout Plan and Beat the 267 00:15:11,160 --> 00:15:15,840 Speaker 1: Gym And finally, free videos. I've done so many for 268 00:15:15,920 --> 00:15:19,720 Speaker 1: so many different companies, and the methodology is what I 269 00:15:19,760 --> 00:15:23,720 Speaker 1: just said body weight stuff. I just saw today my 270 00:15:23,960 --> 00:15:27,040 Speaker 1: three minute plank, which is which is challenging, three minutes, 271 00:15:27,080 --> 00:15:29,920 Speaker 1: a really long time, fifteen million views, but I have 272 00:15:30,480 --> 00:15:34,440 Speaker 1: eight minutes ab exercises standing not standing, how to do 273 00:15:34,640 --> 00:15:38,280 Speaker 1: you know arm exercise? How to do a bicep curl correctly, 274 00:15:38,280 --> 00:15:40,760 Speaker 1: how to do a squad correctly. So again, I'm just 275 00:15:40,800 --> 00:15:43,240 Speaker 1: gonna throw myself out there. They're free. But if you 276 00:15:43,280 --> 00:15:45,840 Speaker 1: google Tom Holland and you don't get you know, the actor, 277 00:15:46,160 --> 00:15:49,840 Speaker 1: it's gonna take a little work now, uh, and exercises 278 00:15:49,920 --> 00:15:52,880 Speaker 1: and specific body parts and how to get started. That's 279 00:15:52,880 --> 00:15:56,600 Speaker 1: a great way to I'm gonna give you my form advice. 280 00:15:56,640 --> 00:15:59,400 Speaker 1: I'm gonna start you slowly, progress you, and that's how 281 00:15:59,440 --> 00:16:02,720 Speaker 1: it should be. But congrats, I love that you're starting. 282 00:16:03,120 --> 00:16:05,840 Speaker 1: You know, strength training is truly the fountain of youth. 283 00:16:06,240 --> 00:16:08,720 Speaker 1: It's a chapter in the micro workout plan for good reason. 284 00:16:10,040 --> 00:16:13,040 Speaker 1: But you already have the equipment, which is almost actually 285 00:16:13,040 --> 00:16:15,360 Speaker 1: it's not all. It's it's a problem to some degree 286 00:16:15,520 --> 00:16:17,880 Speaker 1: because I worry that you're gonna get hurt following the 287 00:16:17,920 --> 00:16:21,760 Speaker 1: wrong program. So full body workouts start with a lot 288 00:16:21,800 --> 00:16:25,000 Speaker 1: of body weight stuff, super simple, short, maybe twenty to 289 00:16:25,120 --> 00:16:27,600 Speaker 1: thirty minutes at the start, because you're gonna be sore 290 00:16:27,840 --> 00:16:29,840 Speaker 1: and you're gonna build up slowly. You're gonna learn how 291 00:16:29,840 --> 00:16:35,520 Speaker 1: to do the basics, shoulder presses, chess presses, dumbbell rose squats, 292 00:16:35,520 --> 00:16:41,680 Speaker 1: and lunges, ab exercises. All right, awesome question. Uh you 293 00:16:41,680 --> 00:16:44,680 Speaker 1: know what, Let's take another quick break and then when 294 00:16:44,680 --> 00:16:47,400 Speaker 1: we come back, we got four more. So we're halfway through. 295 00:16:47,800 --> 00:16:50,720 Speaker 1: Great questions. A little different now, and we will be 296 00:16:50,880 --> 00:17:04,600 Speaker 1: right back. And we are back. This is yet another 297 00:17:05,000 --> 00:17:11,720 Speaker 1: listener mailbag show number eleven, and we are on question. Geez, Louise, 298 00:17:11,720 --> 00:17:14,560 Speaker 1: I've gotta pick up the pace as always. Uh number four. 299 00:17:14,600 --> 00:17:17,560 Speaker 1: Good morning Tom. I've got my first half marathon in 300 00:17:17,680 --> 00:17:19,800 Speaker 1: seven weeks. I get so excited when people have their 301 00:17:19,840 --> 00:17:24,119 Speaker 1: first anything like this. Uh so, congrats. I'm just now 302 00:17:24,240 --> 00:17:26,840 Speaker 1: up to six miles, but with depending cold weather around 303 00:17:26,840 --> 00:17:29,240 Speaker 1: the corner and short days, I'll be limited to four 304 00:17:29,320 --> 00:17:31,679 Speaker 1: mile runs during the week and the long run on 305 00:17:31,720 --> 00:17:34,920 Speaker 1: the weekend. I'm just not sure if increasing my long 306 00:17:35,040 --> 00:17:38,280 Speaker 1: run by one mile every week will be okay. And 307 00:17:38,320 --> 00:17:39,920 Speaker 1: how do I know what I need for supplements the 308 00:17:39,960 --> 00:17:41,919 Speaker 1: day of the actual race. It's in temporate Arizona and 309 00:17:41,920 --> 00:17:44,680 Speaker 1: I live in Kansas. Two great questions within this one. 310 00:17:45,400 --> 00:17:48,720 Speaker 1: First of all, again, congrats first marathon are half marathon? 311 00:17:49,040 --> 00:17:51,560 Speaker 1: I think the half marathon for so many people, not everyone, 312 00:17:51,840 --> 00:17:55,879 Speaker 1: but it is a phenomenal goal. There are half marathons 313 00:17:55,880 --> 00:17:58,240 Speaker 1: in pretty much any city in the United States and 314 00:17:58,280 --> 00:18:02,000 Speaker 1: around the world now, and they're doable for just about everyone. 315 00:18:02,480 --> 00:18:05,920 Speaker 1: I once walked an entire half marathon with a client 316 00:18:05,960 --> 00:18:09,040 Speaker 1: many years ago. We were pretty much, if not dead last, 317 00:18:09,160 --> 00:18:11,040 Speaker 1: and it was one of the greatest things she accomplished. 318 00:18:11,720 --> 00:18:14,440 Speaker 1: And her goals were to get off you know, medications 319 00:18:14,480 --> 00:18:18,719 Speaker 1: and things like that. So I wouldn't call her a runner, 320 00:18:19,640 --> 00:18:22,000 Speaker 1: but we did it. So for those of you who 321 00:18:22,040 --> 00:18:25,199 Speaker 1: think you can't and shouldn't uh and it's out of 322 00:18:25,240 --> 00:18:28,080 Speaker 1: your reach a half marathon, think again. I'm just gonna 323 00:18:28,080 --> 00:18:30,359 Speaker 1: always throw that out there. But so she's up to 324 00:18:30,440 --> 00:18:32,800 Speaker 1: six miles, she's got seven weeks to go. I did 325 00:18:32,800 --> 00:18:36,320 Speaker 1: write a book also called the The Marathon Method, which 326 00:18:36,359 --> 00:18:38,840 Speaker 1: has half marathon plans in there as well. I wrote 327 00:18:38,880 --> 00:18:42,240 Speaker 1: that one a while back. But within that book, I 328 00:18:42,320 --> 00:18:46,120 Speaker 1: have different plans beginner, intermediate, advanced. And what you were 329 00:18:46,160 --> 00:18:49,480 Speaker 1: doing is progressing. What I'm doing is progressing people slowly 330 00:18:50,000 --> 00:18:52,399 Speaker 1: uh and building up and then pulling back, rest, recover 331 00:18:52,520 --> 00:18:54,639 Speaker 1: so you don't get hurt. It's all about not getting 332 00:18:54,680 --> 00:18:56,920 Speaker 1: hurt people, so you can continue to run and enjoy 333 00:18:57,000 --> 00:19:00,600 Speaker 1: your life. So she's up to six six mile. It's 334 00:19:00,600 --> 00:19:02,760 Speaker 1: a simple math. So for those of you who don't know, 335 00:19:03,119 --> 00:19:05,879 Speaker 1: on the weekend you basically do one long run for 336 00:19:05,960 --> 00:19:09,440 Speaker 1: half marathons, marathons and the like, and you want to progress, 337 00:19:10,080 --> 00:19:13,399 Speaker 1: you know, ideally slowly. So she's up to six seven 338 00:19:13,400 --> 00:19:17,959 Speaker 1: weeks to go. So yes, next weekend she does seven miles. 339 00:19:18,560 --> 00:19:21,200 Speaker 1: Weekend after that eight. I've got my fingers out counting 340 00:19:21,200 --> 00:19:24,040 Speaker 1: as we do this. The next weekend, nine, the next 341 00:19:24,080 --> 00:19:29,960 Speaker 1: weekend ten. That's four weeks. She can get up to eleven. 342 00:19:30,280 --> 00:19:32,840 Speaker 1: That's five weeks, and then that gives her two weeks 343 00:19:33,040 --> 00:19:35,800 Speaker 1: to do what is known as a taper. So after 344 00:19:35,880 --> 00:19:39,000 Speaker 1: that eleven she may go back down. Depends on her 345 00:19:39,080 --> 00:19:42,480 Speaker 1: so many different things, but she's gonna dramatically decrease, so 346 00:19:42,520 --> 00:19:46,320 Speaker 1: she may go to eight seven, and then the final 347 00:19:46,840 --> 00:19:49,920 Speaker 1: week prior she may do six, five, six or five, 348 00:19:50,600 --> 00:19:52,760 Speaker 1: but getting up to eleven and that would take her 349 00:19:53,440 --> 00:19:58,040 Speaker 1: you know, she's done six, so four weeks, five weeks, uh, 350 00:19:58,080 --> 00:19:59,960 Speaker 1: and then it gives her time to rest and recut 351 00:20:00,040 --> 00:20:02,520 Speaker 1: her So I would do probably around a two week 352 00:20:02,560 --> 00:20:06,000 Speaker 1: tape or four. This half marathon. Now the common question 353 00:20:06,040 --> 00:20:09,280 Speaker 1: as well, shouldn't she run thirteen? Shouldn't a marathon or 354 00:20:09,359 --> 00:20:13,800 Speaker 1: run twenty six the day before. Different coaches have different opinions. 355 00:20:14,080 --> 00:20:16,959 Speaker 1: Jeff Galloway would oftentimes one of the guys I highly 356 00:20:17,119 --> 00:20:20,359 Speaker 1: respect olympian who wrote the forward to that book. I 357 00:20:20,400 --> 00:20:25,840 Speaker 1: disagree first timers twenty miles, maybe twenty one. But when 358 00:20:25,880 --> 00:20:28,520 Speaker 1: you do too much in training, Uh, you can leave 359 00:20:28,520 --> 00:20:30,720 Speaker 1: it in training and you get injured and hurt and 360 00:20:30,920 --> 00:20:34,840 Speaker 1: race day you're not very good. You've done too much, uh, 361 00:20:34,840 --> 00:20:37,240 Speaker 1: and the body is incredible. So because you have built 362 00:20:37,320 --> 00:20:40,440 Speaker 1: up over money many months ideally and then you recover, 363 00:20:41,000 --> 00:20:44,320 Speaker 1: you have so much in the tank, the crowd, so 364 00:20:44,359 --> 00:20:48,120 Speaker 1: many different things are going to carry you those extra miles. 365 00:20:48,200 --> 00:20:50,919 Speaker 1: And the line I like to use, especially in endurance 366 00:20:51,000 --> 00:20:53,360 Speaker 1: race as well, it's two one is it's not who 367 00:20:53,359 --> 00:20:56,280 Speaker 1: goes the fastest, it's who slows down the least. And 368 00:20:56,320 --> 00:21:00,720 Speaker 1: it's better to be undertrained in my in and experience. 369 00:21:00,720 --> 00:21:04,520 Speaker 1: And then one percent overtrained. Overtraining is and then trying 370 00:21:04,520 --> 00:21:07,760 Speaker 1: to race or you know, do a race is super challenging. 371 00:21:08,240 --> 00:21:11,080 Speaker 1: So there you go, Yes, one mile perfect, Uh, and 372 00:21:11,200 --> 00:21:15,480 Speaker 1: finish out at ten or eleven would be my recommendation. Uh, 373 00:21:15,520 --> 00:21:17,600 Speaker 1: and then the supplements. I love it. So this is 374 00:21:17,640 --> 00:21:20,400 Speaker 1: really smart because what she's saying is, you know she's 375 00:21:20,440 --> 00:21:22,760 Speaker 1: in a colder place, she's going to be competing in 376 00:21:22,760 --> 00:21:26,080 Speaker 1: a hotter place, and what should she do? And yes, 377 00:21:26,240 --> 00:21:28,800 Speaker 1: you know I've done the episodes and will continue to 378 00:21:28,840 --> 00:21:32,400 Speaker 1: do them on sports drinks versus water. There's a reason 379 00:21:32,960 --> 00:21:37,200 Speaker 1: for sports drinks, the electrolytes, the calories, yes, the sugar, 380 00:21:37,320 --> 00:21:41,639 Speaker 1: the calories for energy, and the fluid to prevent dehydration. 381 00:21:42,240 --> 00:21:46,400 Speaker 1: So first and foremost, I would advise you to check 382 00:21:46,400 --> 00:21:48,040 Speaker 1: out what they have on the course. What are they 383 00:21:48,040 --> 00:21:50,840 Speaker 1: gonna what are they going to provide? And this is 384 00:21:50,880 --> 00:21:53,520 Speaker 1: so important back when I was coaching people for these 385 00:21:53,560 --> 00:21:57,320 Speaker 1: type events and and myself, I'm doing iron Man Brazil 386 00:21:57,400 --> 00:22:00,520 Speaker 1: that has gotten pushed off and pushed off in May, 387 00:22:00,640 --> 00:22:02,199 Speaker 1: and one thing I do before I do any of 388 00:22:02,240 --> 00:22:06,080 Speaker 1: these races is look to see what products they will 389 00:22:06,119 --> 00:22:08,439 Speaker 1: have on the course, and oftentimes I will have them 390 00:22:08,480 --> 00:22:10,720 Speaker 1: shipped to me so I train with them. So that 391 00:22:10,840 --> 00:22:15,440 Speaker 1: is a recommendation for her. See what sports strength they 392 00:22:15,480 --> 00:22:18,119 Speaker 1: have on the course, and try to get used to 393 00:22:18,160 --> 00:22:22,480 Speaker 1: it in training, and not only the brand but the flavor. 394 00:22:22,640 --> 00:22:25,359 Speaker 1: They will often tell you, hey, you know we're gonna 395 00:22:25,359 --> 00:22:28,000 Speaker 1: be giving out this type of sports drink and this flavor. 396 00:22:28,600 --> 00:22:32,880 Speaker 1: You want to make your training as close to your 397 00:22:33,000 --> 00:22:36,960 Speaker 1: race day as possible. Now, she may not be able 398 00:22:37,000 --> 00:22:39,439 Speaker 1: to find out, she may not like it. For a 399 00:22:39,440 --> 00:22:41,439 Speaker 1: half marathon, you can bring a lot of it with 400 00:22:41,480 --> 00:22:43,880 Speaker 1: you so many different ways. There used to be something 401 00:22:43,920 --> 00:22:46,119 Speaker 1: called fuel belt back in the day, which was my 402 00:22:46,240 --> 00:22:48,960 Speaker 1: preferred way. Actually on the cover of of that marathon 403 00:22:49,000 --> 00:22:51,600 Speaker 1: book or I think it's that one the triathlon book 404 00:22:51,640 --> 00:22:55,280 Speaker 1: as well, and then a sports nutrition one, but um, 405 00:22:55,680 --> 00:22:59,199 Speaker 1: they're different covers, which is why, Um, I'm wearing a 406 00:22:59,200 --> 00:23:03,359 Speaker 1: fuel belt. For some races, I used them, you know, 407 00:23:03,359 --> 00:23:05,320 Speaker 1: went to the drinks on them. Other races it was 408 00:23:05,359 --> 00:23:07,480 Speaker 1: just back up and ended up using more of what 409 00:23:07,560 --> 00:23:09,520 Speaker 1: was on the course. But I had it with me 410 00:23:09,640 --> 00:23:14,000 Speaker 1: if I needed it. So you can have handheld water bottles, 411 00:23:14,040 --> 00:23:16,040 Speaker 1: you can carry it around your waist in a multitude 412 00:23:16,080 --> 00:23:20,280 Speaker 1: of way. They are incredible weight around water vest fluid vests. Now, 413 00:23:20,440 --> 00:23:22,600 Speaker 1: I used one for the first time when I ran 414 00:23:22,600 --> 00:23:25,879 Speaker 1: across the Grand Canyon and back. Amazing, you know, not 415 00:23:25,960 --> 00:23:29,040 Speaker 1: as many people wearing them for half marathon, but you could. 416 00:23:29,960 --> 00:23:34,080 Speaker 1: So that's the second way to do it is find 417 00:23:34,119 --> 00:23:36,119 Speaker 1: out what's on the course, get used to it or 418 00:23:36,200 --> 00:23:40,159 Speaker 1: expected at least, and if you're gonna be self contained, 419 00:23:40,280 --> 00:23:43,760 Speaker 1: then figure out and train with those long runs. Uh, 420 00:23:43,840 --> 00:23:47,280 Speaker 1: the way you're going to bring your electro lights. Now, 421 00:23:47,280 --> 00:23:51,440 Speaker 1: the final point on this is there are tablets, different 422 00:23:51,480 --> 00:23:55,679 Speaker 1: form many different formats salt, you can lick different products 423 00:23:56,560 --> 00:24:00,320 Speaker 1: half marathon. Even though it's in Arizona, you know, the 424 00:24:00,440 --> 00:24:03,760 Speaker 1: maximum most people would be out there is you know, 425 00:24:03,920 --> 00:24:07,399 Speaker 1: somewhere two hours, three hours right around there, depending on 426 00:24:07,440 --> 00:24:12,399 Speaker 1: how fast they're going. Um, you don't really need a 427 00:24:12,520 --> 00:24:15,679 Speaker 1: lot of those type of supplements. Now, if you're a 428 00:24:15,680 --> 00:24:18,560 Speaker 1: super salty sweater, which means you know, you're really getting 429 00:24:18,640 --> 00:24:20,680 Speaker 1: rid of a lot of electrolytes, then that may be 430 00:24:20,760 --> 00:24:23,919 Speaker 1: a consideration. But for the most people, if you're taking 431 00:24:23,960 --> 00:24:26,200 Speaker 1: in those sports drinks on the course, if you're bringing 432 00:24:26,240 --> 00:24:29,159 Speaker 1: some with you, if you're hydrating with water as well, 433 00:24:29,280 --> 00:24:33,520 Speaker 1: that that may be enough for her. It's very individualized. Um, 434 00:24:33,600 --> 00:24:35,240 Speaker 1: you have to know your body. You have to kind 435 00:24:35,240 --> 00:24:39,120 Speaker 1: of figure out in training. But final point on this, 436 00:24:39,520 --> 00:24:43,800 Speaker 1: this is why I always say it's better for most 437 00:24:43,800 --> 00:24:46,879 Speaker 1: people to drink and focus on the sports drink in 438 00:24:47,000 --> 00:24:49,880 Speaker 1: lieu of the water when you're doing an endurance race. 439 00:24:50,240 --> 00:24:53,840 Speaker 1: Water gives you fluid, awesome, really important, but a sports 440 00:24:53,880 --> 00:24:56,879 Speaker 1: drink gives you two more things. I'm getting ready to 441 00:24:56,880 --> 00:24:58,919 Speaker 1: a contribute to yet another article as soon as this 442 00:24:59,040 --> 00:25:01,000 Speaker 1: is done on sports drink versus water, and I will 443 00:25:01,000 --> 00:25:03,639 Speaker 1: give these exact points. I've done it for decades and 444 00:25:03,680 --> 00:25:05,399 Speaker 1: this is what the research shows, and this is what 445 00:25:05,480 --> 00:25:08,680 Speaker 1: I have done in my races all around the world. 446 00:25:08,760 --> 00:25:11,719 Speaker 1: So not only uh, you know, it's what the research shows, 447 00:25:12,240 --> 00:25:15,919 Speaker 1: this is what I have really put into practice and Malaysia, 448 00:25:16,000 --> 00:25:19,600 Speaker 1: South Korea, China, New Zealand, all over the world. You know, 449 00:25:19,720 --> 00:25:23,800 Speaker 1: Grand Canyon, long long races. I'm an experiment of one though, 450 00:25:23,920 --> 00:25:28,040 Speaker 1: so it's different for um everyone, But that doesn't change 451 00:25:28,359 --> 00:25:32,320 Speaker 1: the fact that water is water, and that's fluid, which 452 00:25:32,359 --> 00:25:36,040 Speaker 1: is good. But sports drinks is electrolytes replacing things we 453 00:25:36,160 --> 00:25:38,920 Speaker 1: lose in sweat that can lead to cramping and many 454 00:25:38,960 --> 00:25:43,840 Speaker 1: other issues. And it's energy, which is important. Even in 455 00:25:43,880 --> 00:25:46,440 Speaker 1: a half marathon, not as much as a marathon. You're 456 00:25:46,440 --> 00:25:51,080 Speaker 1: gonna carve up the way you know and fill up 457 00:25:51,119 --> 00:25:54,480 Speaker 1: your energy stores ideally for a race of that length, 458 00:25:54,560 --> 00:25:58,280 Speaker 1: but it's still important, especially for final point. Didn't think 459 00:25:58,280 --> 00:25:59,879 Speaker 1: i'd go here, but you know, many people do the 460 00:26:00,080 --> 00:26:03,080 Speaker 1: half marathons to lose weight, so they're not eating as 461 00:26:03,160 --> 00:26:04,840 Speaker 1: much and that could be a problem. You can go 462 00:26:04,880 --> 00:26:08,560 Speaker 1: into even a half marathon underfield, so sports strength. Don't 463 00:26:08,560 --> 00:26:11,120 Speaker 1: worry as much about the supplements, bringing you know, tablets 464 00:26:11,160 --> 00:26:14,240 Speaker 1: or something like that with you and have fun and congrats. 465 00:26:14,640 --> 00:26:18,000 Speaker 1: All right number five love this one just came up 466 00:26:18,880 --> 00:26:22,080 Speaker 1: and a prior podcast High Tom thoughts on weighted walking vests. 467 00:26:22,359 --> 00:26:24,760 Speaker 1: Looking to get one from my husband for Christmas. Appreciate 468 00:26:24,800 --> 00:26:27,439 Speaker 1: your guidance. I have to be honest, as I always 469 00:26:27,440 --> 00:26:32,200 Speaker 1: am and I and I always cringe when I make 470 00:26:32,240 --> 00:26:34,560 Speaker 1: that statement. I have to be honest. Why always begs 471 00:26:34,560 --> 00:26:38,960 Speaker 1: the question are you not honest? Normally? But I don't 472 00:26:39,080 --> 00:26:43,240 Speaker 1: have experience with walking vests. I have friends who use them. 473 00:26:43,280 --> 00:26:48,000 Speaker 1: I am always careful about loading my body. A problem 474 00:26:48,160 --> 00:26:50,439 Speaker 1: used to be not used to be um. You know, 475 00:26:50,440 --> 00:26:52,639 Speaker 1: when people hold heavy things in their hands or put 476 00:26:52,720 --> 00:26:54,960 Speaker 1: them on their ankles, depending on the movement you're doing, 477 00:26:55,160 --> 00:26:59,000 Speaker 1: that could be really problematic. People really problematic depends on 478 00:26:59,040 --> 00:27:03,200 Speaker 1: the movements you're doing, but that can lead to stress 479 00:27:03,320 --> 00:27:05,560 Speaker 1: orders in different areas of your body that your body 480 00:27:05,600 --> 00:27:08,399 Speaker 1: is not ready to handle. So you gotta be careful. 481 00:27:08,440 --> 00:27:11,440 Speaker 1: But that being said, I am much more okay with 482 00:27:11,600 --> 00:27:13,679 Speaker 1: according to the research and just what's natural putting it 483 00:27:13,720 --> 00:27:17,480 Speaker 1: on your chest, on your core, right, that's not your extremities, 484 00:27:18,440 --> 00:27:20,960 Speaker 1: that's not gonna you know, put the stress on the 485 00:27:21,000 --> 00:27:24,120 Speaker 1: body the way would if you held something too heavy 486 00:27:24,160 --> 00:27:26,640 Speaker 1: in your hands, or put something really heavy around your ankles. 487 00:27:26,680 --> 00:27:28,880 Speaker 1: And let me just cut to the chase. Here had 488 00:27:28,960 --> 00:27:32,640 Speaker 1: Michael Easter on that amazing book I just read finally 489 00:27:32,640 --> 00:27:34,720 Speaker 1: of his, The Comfort Crisis, and he goes into this 490 00:27:34,760 --> 00:27:40,320 Speaker 1: whole chapter on rucking and it's just this it's waited 491 00:27:40,400 --> 00:27:47,200 Speaker 1: walking vests, and he talks about the incredible evolutionary applications 492 00:27:47,320 --> 00:27:51,199 Speaker 1: or or you know history we talked about frequently. Right, 493 00:27:51,200 --> 00:27:53,879 Speaker 1: We were born to run. We were persistence hunters. According 494 00:27:53,920 --> 00:27:56,840 Speaker 1: to people like Dr Daniel Lieberman and other experts in 495 00:27:56,880 --> 00:28:00,480 Speaker 1: this field. We ran after our prey, we wore them 496 00:28:00,520 --> 00:28:03,159 Speaker 1: down and then we got them. But what I didn't 497 00:28:03,160 --> 00:28:05,359 Speaker 1: think about until Michael Easter really brought it up in 498 00:28:05,359 --> 00:28:08,560 Speaker 1: this book is then we had to carry it out frequently. 499 00:28:09,600 --> 00:28:12,640 Speaker 1: We didn't just eat the animal right there. And so 500 00:28:12,840 --> 00:28:16,800 Speaker 1: in that book he goes through an incredible discussion and 501 00:28:16,960 --> 00:28:20,359 Speaker 1: again tied into the military and their use of weighted 502 00:28:20,480 --> 00:28:23,159 Speaker 1: vests because they're obviously carrying heavy stuff is part of 503 00:28:23,200 --> 00:28:26,080 Speaker 1: their job. So totally on board now, and I'm probably 504 00:28:26,080 --> 00:28:28,879 Speaker 1: gonna buy one. I'm gonna actually give you the brand, 505 00:28:28,880 --> 00:28:30,720 Speaker 1: which I so rarely do and I have no connection 506 00:28:30,760 --> 00:28:34,560 Speaker 1: to them, but I so trust uh Michael Easter's recommendation 507 00:28:34,640 --> 00:28:37,240 Speaker 1: and and the chapter in the book, Uh, it's go 508 00:28:38,080 --> 00:28:40,560 Speaker 1: I want to make sure go ruck dot com, geo 509 00:28:40,880 --> 00:28:45,200 Speaker 1: rock dot com. When I went to the website, they're expensive. 510 00:28:45,920 --> 00:28:48,400 Speaker 1: I was actually surprising, Like it's basically a backpack with 511 00:28:48,520 --> 00:28:51,240 Speaker 1: a plate in it. Um, But they're well made, you 512 00:28:51,320 --> 00:28:53,200 Speaker 1: gotta be, you know, Well, I'm just gonna take a 513 00:28:53,240 --> 00:28:54,840 Speaker 1: backpack and I'm gonna take a plate out of my 514 00:28:55,200 --> 00:28:57,120 Speaker 1: you know, home, Jim and put it in there and 515 00:28:57,160 --> 00:29:02,520 Speaker 1: not the same Again, you want the weight distributed it carefully, 516 00:29:02,640 --> 00:29:06,280 Speaker 1: and that's what these companies do, right. So it's expensive 517 00:29:06,280 --> 00:29:09,360 Speaker 1: for a reason, and it's a great gift, and I'm 518 00:29:09,400 --> 00:29:11,520 Speaker 1: totally on board, and I want to hear how your 519 00:29:11,600 --> 00:29:14,520 Speaker 1: husband liked it. And I'm going to add this to 520 00:29:14,640 --> 00:29:18,160 Speaker 1: my repertoire. I don't need, you know, my home gym 521 00:29:18,200 --> 00:29:21,360 Speaker 1: and closets just filled with gear and yet another thing 522 00:29:21,360 --> 00:29:23,840 Speaker 1: I'm gonna add, but I need variation. And so every 523 00:29:23,840 --> 00:29:25,560 Speaker 1: now and again I'm gonna do that, you know I'm 524 00:29:25,600 --> 00:29:28,360 Speaker 1: gonna do hopefully this winter two is cross country skiing. 525 00:29:28,360 --> 00:29:31,840 Speaker 1: I've never done it. I also wanted snowshoe, never done it. 526 00:29:32,200 --> 00:29:33,960 Speaker 1: I've just always been convinced that the moment I go 527 00:29:33,960 --> 00:29:35,960 Speaker 1: out and buy that we're not gonna have any snow. 528 00:29:36,040 --> 00:29:37,920 Speaker 1: And let me just say one final thing. I did 529 00:29:37,960 --> 00:29:41,640 Speaker 1: get contacted by a company that is now doing weighted clothing, 530 00:29:42,640 --> 00:29:44,880 Speaker 1: Go what is that it looks to be? And they're 531 00:29:44,880 --> 00:29:48,560 Speaker 1: sending me samples, very interstant in trying them out. I'm 532 00:29:48,600 --> 00:29:51,920 Speaker 1: guessing just from the pictures that they're little like probably 533 00:29:52,000 --> 00:29:56,280 Speaker 1: lead filled balls, but they're like shirts and shorts and 534 00:29:57,040 --> 00:30:00,120 Speaker 1: new company, relatively new, but it looked like up at 535 00:30:00,160 --> 00:30:02,920 Speaker 1: ten pounds or more. So it's not like a plate 536 00:30:03,440 --> 00:30:06,680 Speaker 1: and it's not just a vest, but it's distributed uniquely 537 00:30:06,800 --> 00:30:10,320 Speaker 1: throughout this garment. So I'm very excited to try that 538 00:30:10,360 --> 00:30:12,760 Speaker 1: out because it goes to the overload principle people, But 539 00:30:12,800 --> 00:30:15,760 Speaker 1: you gotta be careful. I'll go back one final time too, 540 00:30:16,000 --> 00:30:17,160 Speaker 1: you know, as a person who used to do this 541 00:30:17,280 --> 00:30:21,000 Speaker 1: crazy trampoline workout and still made to it with ankle 542 00:30:21,040 --> 00:30:25,080 Speaker 1: weights on and and some handweights and personally not for me, 543 00:30:25,320 --> 00:30:29,080 Speaker 1: and when I watched and you know, um, that to 544 00:30:29,160 --> 00:30:33,000 Speaker 1: me is a recipe for disaster. But I'm all for 545 00:30:33,160 --> 00:30:36,440 Speaker 1: the weighted vests. All right, there we go. We got 546 00:30:36,520 --> 00:30:39,560 Speaker 1: two more and then one not really a question, but 547 00:30:39,800 --> 00:30:42,640 Speaker 1: number six Tom working out four days a week, two 548 00:30:42,720 --> 00:30:45,120 Speaker 1: days lifting weights and two days body weight. My goal 549 00:30:45,160 --> 00:30:47,360 Speaker 1: is to lose weight and build muscle. Looking to add 550 00:30:47,400 --> 00:30:49,520 Speaker 1: fifteen pounds. Do you think it's a good idea to 551 00:30:49,560 --> 00:30:52,360 Speaker 1: take weight protein or no for muscles? Since I can't 552 00:30:52,360 --> 00:30:54,040 Speaker 1: get enough protein with my food? What do you think? 553 00:30:54,120 --> 00:30:57,720 Speaker 1: This goes back to many shows I've done on protein intake, 554 00:30:58,120 --> 00:31:03,400 Speaker 1: strength training, and second level issues. Right, So I'm gonna 555 00:31:03,440 --> 00:31:05,400 Speaker 1: answer this one pretty quickly. And if you want more 556 00:31:05,400 --> 00:31:09,600 Speaker 1: information on this, look into those prior podcasts on protein 557 00:31:09,640 --> 00:31:12,440 Speaker 1: and things like that. Yes, we need protein. Protein is 558 00:31:12,480 --> 00:31:16,040 Speaker 1: the building blocks of muscle. Amino acids. The rule of 559 00:31:16,120 --> 00:31:21,040 Speaker 1: thumb that is widely used is roughly I would recommend 560 00:31:21,120 --> 00:31:24,000 Speaker 1: half your body weight in grams of protein per day. 561 00:31:24,080 --> 00:31:26,600 Speaker 1: So if you're hundred fifty pounds, it's roughly seventy five 562 00:31:26,680 --> 00:31:30,840 Speaker 1: grams per day, and bodybuilders will do one gram oftentimes 563 00:31:30,840 --> 00:31:32,800 Speaker 1: more so if they weigh a hundred and fifty, they're 564 00:31:32,800 --> 00:31:34,920 Speaker 1: taking a hundred and fifty grams in and again it's 565 00:31:34,960 --> 00:31:40,280 Speaker 1: often sometimes two x uh. Not for us regular people 566 00:31:40,360 --> 00:31:43,720 Speaker 1: who are you know, building muscle, even performing, and you 567 00:31:43,760 --> 00:31:46,640 Speaker 1: know athletes, they'll go a little bit more than half 568 00:31:46,680 --> 00:31:49,040 Speaker 1: the body weight UH in grams of protein per day. 569 00:31:49,080 --> 00:31:51,440 Speaker 1: But that's a great starting point for most people. And 570 00:31:51,520 --> 00:31:54,440 Speaker 1: so the way protein part, Sure, there's studies on way 571 00:31:54,440 --> 00:31:57,040 Speaker 1: protein and there's so many different kinds of protein today. 572 00:31:57,520 --> 00:32:00,280 Speaker 1: P protein, you know, it's just you nay aim it, 573 00:32:01,000 --> 00:32:03,440 Speaker 1: but we can't find it all the time. And so 574 00:32:03,560 --> 00:32:06,040 Speaker 1: sure you can grab that way protein as a supplement, 575 00:32:06,520 --> 00:32:08,920 Speaker 1: but find what you like and find what you know. 576 00:32:08,920 --> 00:32:12,960 Speaker 1: It was a good price point because in my experience, yes, 577 00:32:13,040 --> 00:32:14,920 Speaker 1: we could get deep into the science of that, but 578 00:32:15,000 --> 00:32:17,040 Speaker 1: that's not what people need. That's not what you need 579 00:32:17,120 --> 00:32:20,520 Speaker 1: if your bodybuilder, if you're you know, competing, then it's 580 00:32:20,600 --> 00:32:23,440 Speaker 1: different but if you're looking to look better, feel better, 581 00:32:23,480 --> 00:32:25,600 Speaker 1: live longer, add muscle, let's do what we can do. 582 00:32:26,200 --> 00:32:28,960 Speaker 1: And you know, if that way protein is seventy nine 583 00:32:29,040 --> 00:32:32,880 Speaker 1: dollars for a tub, but there's another type of protein 584 00:32:32,960 --> 00:32:35,080 Speaker 1: or a different type of way protein. If I give 585 00:32:35,080 --> 00:32:39,400 Speaker 1: you a specific brand that's twenty nine. Um sure, you 586 00:32:39,440 --> 00:32:41,360 Speaker 1: know we want high quality, but a lot of times 587 00:32:41,400 --> 00:32:43,960 Speaker 1: the markup is just the markup. It's the brand people. 588 00:32:44,400 --> 00:32:48,960 Speaker 1: Um So yes, I would totally recommend a protein shake 589 00:32:49,080 --> 00:32:51,680 Speaker 1: or two when I am building muscle. You know, I 590 00:32:51,720 --> 00:32:54,360 Speaker 1: do my eggs in the morning, my old meal, I 591 00:32:54,440 --> 00:32:57,880 Speaker 1: do my chicken, my fish. Yeah, I'll do you know, 592 00:32:58,520 --> 00:33:01,360 Speaker 1: other forms as well, and I will add and supplement 593 00:33:01,440 --> 00:33:05,600 Speaker 1: with a protein shake or two every day to ensure 594 00:33:05,640 --> 00:33:08,920 Speaker 1: that I get adequate protein to build a muscle. And 595 00:33:08,960 --> 00:33:11,960 Speaker 1: with my kids, my two teens uh one teenager and 596 00:33:12,000 --> 00:33:15,880 Speaker 1: one soon to be, they're taken extra as well because 597 00:33:15,920 --> 00:33:18,560 Speaker 1: it's just too hard, too often to get it in, 598 00:33:19,120 --> 00:33:22,200 Speaker 1: especially when you start to count the numbers and finally 599 00:33:22,760 --> 00:33:25,120 Speaker 1: try to spread it out throughout the day. So if 600 00:33:25,160 --> 00:33:28,120 Speaker 1: you're taking in eighty grams of protein per day, fifteen 601 00:33:28,120 --> 00:33:31,360 Speaker 1: to twenty every meal, you know, in a great protein 602 00:33:31,440 --> 00:33:35,160 Speaker 1: drink will have anywhere from you know, fifteen to forty 603 00:33:35,200 --> 00:33:40,200 Speaker 1: grams and there you have it perfect. Um let's see 604 00:33:40,680 --> 00:33:43,840 Speaker 1: Oh okay, final question and then just more comment. Hi Tom, 605 00:33:43,920 --> 00:33:46,840 Speaker 1: this is Blank from Singapore. I just want to say 606 00:33:46,920 --> 00:33:48,600 Speaker 1: that I love your videos because they helped me a 607 00:33:48,600 --> 00:33:51,360 Speaker 1: lot and getting some exercises done in on a busy day. 608 00:33:51,600 --> 00:33:54,400 Speaker 1: They even build up my strength, even though it is slow, 609 00:33:54,920 --> 00:33:57,160 Speaker 1: but they help a lot. I would like to ask 610 00:33:57,280 --> 00:34:00,760 Speaker 1: your advice. I'm between sixty seven and sixty kilograms and 611 00:34:00,760 --> 00:34:02,959 Speaker 1: I've been doing your videos for the past five weeks, 612 00:34:03,320 --> 00:34:07,840 Speaker 1: consisting of hit abs, corps, home holiday season, survival workouts, etcetera. 613 00:34:08,200 --> 00:34:11,560 Speaker 1: I made us I made a small progress. Um. So 614 00:34:11,600 --> 00:34:15,680 Speaker 1: obviously um, different language here, but my weight is uh 615 00:34:15,840 --> 00:34:18,480 Speaker 1: at the small range rather than dropping. I now spend 616 00:34:18,520 --> 00:34:23,440 Speaker 1: one hour doing videos every week day. Okay. Uh several 617 00:34:23,440 --> 00:34:26,440 Speaker 1: things here. First of all goes back to my recommendation 618 00:34:28,239 --> 00:34:30,680 Speaker 1: and she today today. No, I didn't give the brand, 619 00:34:30,880 --> 00:34:33,000 Speaker 1: but when you google the videos from me, there's one 620 00:34:33,000 --> 00:34:36,640 Speaker 1: company where I did you know, so many videos, um, 621 00:34:36,680 --> 00:34:39,800 Speaker 1: including the one that has over the fifteen million views, 622 00:34:40,120 --> 00:34:42,560 Speaker 1: and so she's doing those and a huge reason for 623 00:34:42,600 --> 00:34:46,040 Speaker 1: the popularity of these was Covid. So many people reach 624 00:34:46,080 --> 00:34:47,840 Speaker 1: out to me and say, oh my gosh, my class. 625 00:34:48,120 --> 00:34:51,600 Speaker 1: I'm a teacher and I'm using your videos for pe 626 00:34:51,800 --> 00:34:55,799 Speaker 1: Zoom classes whatever. So Covid and Zoom and you know, 627 00:34:55,840 --> 00:35:00,680 Speaker 1: all the advances in online technology has people doing these videos. Oh, 628 00:35:00,760 --> 00:35:03,440 Speaker 1: if that's something you need, they're there and they're free, 629 00:35:03,640 --> 00:35:06,080 Speaker 1: and there's so many different ones. I've got core ones, 630 00:35:06,120 --> 00:35:08,319 Speaker 1: as she said, she went through hit abs core home 631 00:35:08,400 --> 00:35:10,600 Speaker 1: holiday season. I just did another one today that I'm 632 00:35:10,640 --> 00:35:14,040 Speaker 1: going to upload all free. I'm not great in the 633 00:35:14,360 --> 00:35:16,759 Speaker 1: business department when it comes to those, but I'd rather 634 00:35:16,920 --> 00:35:19,560 Speaker 1: you all have access to them. But what I want 635 00:35:19,560 --> 00:35:21,279 Speaker 1: to get here, So she didn't come right out and 636 00:35:21,280 --> 00:35:23,239 Speaker 1: say it, but she obviously wants to lose weight. And 637 00:35:23,320 --> 00:35:26,439 Speaker 1: my answer to hers, keep doing what you're doing. She's 638 00:35:27,120 --> 00:35:31,439 Speaker 1: crushing it. She's doing the variation high intensity abs core, 639 00:35:31,560 --> 00:35:33,640 Speaker 1: she's mixing it up. If she said I'm doing only 640 00:35:33,680 --> 00:35:35,799 Speaker 1: your hit work outs, I'd say I want you to 641 00:35:35,800 --> 00:35:38,520 Speaker 1: mix it up, but she is. And I just want 642 00:35:38,520 --> 00:35:40,520 Speaker 1: to pull out because it's so important and it's so 643 00:35:40,600 --> 00:35:43,319 Speaker 1: often found the answers are right in the question themselves. 644 00:35:43,840 --> 00:35:47,799 Speaker 1: She says, I have built up strength, right, they even 645 00:35:47,840 --> 00:35:51,280 Speaker 1: build up my strength even though it is slow. That's 646 00:35:51,320 --> 00:35:54,200 Speaker 1: the perfect way. And so those of you who haven't 647 00:35:54,360 --> 00:35:57,760 Speaker 1: shot me and answer, I oftentimes will answer the people 648 00:35:57,760 --> 00:35:59,719 Speaker 1: directly through the direct message as well. And that's what 649 00:35:59,760 --> 00:36:01,600 Speaker 1: I said to her, And I said, also listen to 650 00:36:01,680 --> 00:36:03,400 Speaker 1: the podcast. But she may not be listening to this, 651 00:36:03,440 --> 00:36:05,320 Speaker 1: so I want to make sure that she gets her answer. 652 00:36:05,400 --> 00:36:08,399 Speaker 1: So I said to her, you're you're you're doing it. 653 00:36:08,560 --> 00:36:10,719 Speaker 1: You said it build up my strength, even though it 654 00:36:10,840 --> 00:36:14,719 Speaker 1: is slow. That is the only progress I want when 655 00:36:14,719 --> 00:36:16,640 Speaker 1: as a trainer, that's the progress I wanted. I never 656 00:36:16,719 --> 00:36:18,799 Speaker 1: wanted and wouldn't do anything where the client said, oh 657 00:36:18,840 --> 00:36:21,439 Speaker 1: I lost eight pounds in a week, because you didn't. 658 00:36:21,440 --> 00:36:22,840 Speaker 1: You lost a heck of a lot of water and 659 00:36:22,880 --> 00:36:26,320 Speaker 1: probably some muscle and a little bit of fat. Slow 660 00:36:26,440 --> 00:36:31,040 Speaker 1: progress is the progress we are going for. That's quality progress, 661 00:36:31,800 --> 00:36:35,160 Speaker 1: all right. And then she said, she said it, I 662 00:36:35,280 --> 00:36:37,560 Speaker 1: made a small progress, but my weight is at the 663 00:36:37,640 --> 00:36:42,919 Speaker 1: small range. Rather than dropping, she's making progress. It's been 664 00:36:43,120 --> 00:36:52,440 Speaker 1: five weeks. We've been promised, you've been promised these bogus, unhealthy, 665 00:36:52,520 --> 00:36:58,960 Speaker 1: unsustainable short term gains. Rather than figuring out the exercises 666 00:36:59,040 --> 00:37:02,760 Speaker 1: that you like, the food that you like, it feels 667 00:37:02,800 --> 00:37:06,359 Speaker 1: really good. You know. That's the message I'm constantly trying 668 00:37:06,360 --> 00:37:09,000 Speaker 1: to get across to you, is that when you give 669 00:37:09,000 --> 00:37:10,400 Speaker 1: a time, when you do the right things, when you 670 00:37:10,440 --> 00:37:13,560 Speaker 1: find the things that you enjoy, there's a tipping point. 671 00:37:14,920 --> 00:37:17,279 Speaker 1: And that tipping point is where you would get really 672 00:37:17,280 --> 00:37:18,759 Speaker 1: angry if someone told you to eat the way you 673 00:37:18,840 --> 00:37:21,520 Speaker 1: used to eat. You would get really angry if someone 674 00:37:21,520 --> 00:37:23,560 Speaker 1: told you couldn't do the activities you want to do. 675 00:37:23,600 --> 00:37:28,920 Speaker 1: It's not exercise, it's not punishment. As I record this podcast, 676 00:37:28,960 --> 00:37:32,719 Speaker 1: we're in the crazy holiday season and the stressors are there. 677 00:37:33,239 --> 00:37:35,920 Speaker 1: But stress is a choice. And what do I do? 678 00:37:36,560 --> 00:37:39,520 Speaker 1: And we'll do today again. Already done a couple of workouts, 679 00:37:39,520 --> 00:37:43,319 Speaker 1: short ones, the ten minute ones I talk about, but 680 00:37:43,360 --> 00:37:47,000 Speaker 1: I'm gonna do it longer cardio workout first and foremost 681 00:37:47,000 --> 00:37:49,799 Speaker 1: to alleviate the stress. And if you told me I 682 00:37:49,800 --> 00:37:54,160 Speaker 1: couldn't or when I can't, which it's just that's my 683 00:37:54,239 --> 00:37:56,279 Speaker 1: fault that I don't schedule it in right, which is 684 00:37:56,280 --> 00:38:01,400 Speaker 1: the rare occasion, I'll feel good. It's not the other 685 00:38:01,440 --> 00:38:03,560 Speaker 1: way around. It's not that I don't feel good because 686 00:38:03,560 --> 00:38:05,759 Speaker 1: I exercise, it's that I don't feel good because I 687 00:38:05,840 --> 00:38:10,279 Speaker 1: didn't and that can be you too perfect way. Um oh, 688 00:38:10,360 --> 00:38:13,400 Speaker 1: she also asks a little different Um, she's on a 689 00:38:13,400 --> 00:38:15,920 Speaker 1: different since certain Singapore. She said, I will also like 690 00:38:15,960 --> 00:38:19,000 Speaker 1: to ask the suggestion may be very off. We're too 691 00:38:19,000 --> 00:38:21,280 Speaker 1: far fetched. As you know, we're now in the COVID phase. 692 00:38:21,280 --> 00:38:23,680 Speaker 1: And because after taking our doses, we can't exercise for 693 00:38:23,719 --> 00:38:25,600 Speaker 1: the next two weeks, do you know of any really 694 00:38:25,719 --> 00:38:28,120 Speaker 1: light and brief movement exercises that can be done during 695 00:38:28,160 --> 00:38:31,360 Speaker 1: these two weeks? And I said, walk. There's many other options, 696 00:38:31,360 --> 00:38:34,320 Speaker 1: but it's so easy, and it's two weeks. Get outside 697 00:38:35,520 --> 00:38:37,719 Speaker 1: and go for a walk, go for long walks or 698 00:38:38,040 --> 00:38:41,640 Speaker 1: frequent walks throughout the day. I've said it many times. 699 00:38:41,640 --> 00:38:43,239 Speaker 1: For me, it's my dogs in the mornings, how I 700 00:38:43,280 --> 00:38:49,800 Speaker 1: start of my days. Unless I'm traveling, snow, rain, sleet, heat, 701 00:38:49,960 --> 00:38:52,520 Speaker 1: we're out. We're doing it all right. So walk. And 702 00:38:53,520 --> 00:38:55,960 Speaker 1: final thing with that is whenever we can't do as 703 00:38:56,040 --> 00:38:58,480 Speaker 1: much exercise, that's when you tweak. You're eating a tiny 704 00:38:58,520 --> 00:39:02,600 Speaker 1: bit better. That's what people who maintain their weight do 705 00:39:03,160 --> 00:39:06,960 Speaker 1: subconsciously and consciously. Oh my gosh, I'm not gonna able 706 00:39:07,000 --> 00:39:11,240 Speaker 1: to expend what I normally do, which is twofold, which 707 00:39:11,280 --> 00:39:15,320 Speaker 1: means you're not going to create this you know, subtle 708 00:39:15,320 --> 00:39:19,080 Speaker 1: colork deficit or whatever the clerk deficit is that you 709 00:39:19,200 --> 00:39:21,600 Speaker 1: normally do, which are also going to be more likely 710 00:39:21,680 --> 00:39:24,440 Speaker 1: to eat more to you know, not have those hunger 711 00:39:24,480 --> 00:39:28,759 Speaker 1: hormones the way you normally do in check. So a 712 00:39:28,800 --> 00:39:31,680 Speaker 1: tiny bit better, a tiny bit not not deprivation, not 713 00:39:31,719 --> 00:39:33,880 Speaker 1: going an entire day without eating. That's going to backfire 714 00:39:33,920 --> 00:39:36,480 Speaker 1: for the vast mature you people. But when we can't 715 00:39:36,520 --> 00:39:39,880 Speaker 1: do what we normally do as far as movement, then 716 00:39:39,920 --> 00:39:43,080 Speaker 1: we make up for it. We balance it with you know, 717 00:39:43,400 --> 00:39:45,680 Speaker 1: one glass of wine instead of two. Things like that. 718 00:39:45,719 --> 00:39:49,080 Speaker 1: All right, final, it's not a question, but I wanted 719 00:39:49,080 --> 00:39:52,160 Speaker 1: to throw it in here. Hey, Tom, recently started listening 720 00:39:52,200 --> 00:39:55,400 Speaker 1: to your podcast. I'm actually an Army recruiter currently and 721 00:39:55,480 --> 00:39:57,840 Speaker 1: I had my future soldiers do the ten minute workout 722 00:39:57,880 --> 00:40:00,480 Speaker 1: you talked about on a recent podcast. It was pretty challenging. 723 00:40:00,520 --> 00:40:04,560 Speaker 1: Thank you, no, thank you, thank you, thank you everyone. 724 00:40:05,160 --> 00:40:09,840 Speaker 1: I love what I do, and you know, ten minutes matters, 725 00:40:10,920 --> 00:40:15,480 Speaker 1: five minutes matters, minutes matter, and you matter, and your 726 00:40:15,520 --> 00:40:18,680 Speaker 1: life is so much more under your control than so 727 00:40:18,719 --> 00:40:20,400 Speaker 1: many these people tell you. And it doesn't have to 728 00:40:20,400 --> 00:40:23,319 Speaker 1: be torture. It shouldn't be. It's a journey. It takes 729 00:40:23,440 --> 00:40:25,719 Speaker 1: some time. You'll hear me say that over and over, 730 00:40:26,400 --> 00:40:28,759 Speaker 1: but it's doable for every single one of you. And 731 00:40:28,800 --> 00:40:32,440 Speaker 1: I love that the soldiers were challenged. But ten minutes 732 00:40:32,840 --> 00:40:37,040 Speaker 1: done correctly is everything, you know. Give me an hour 733 00:40:37,120 --> 00:40:39,319 Speaker 1: on an elliptical, which I've only done, to think once 734 00:40:39,400 --> 00:40:41,759 Speaker 1: twice in my life. It's not for me. I do 735 00:40:41,800 --> 00:40:45,759 Speaker 1: different things, but ten minute workout like the one I 736 00:40:45,840 --> 00:40:47,600 Speaker 1: just did this morning, it's the one I gave you. 737 00:40:47,640 --> 00:40:52,680 Speaker 1: By the way, the recent podcast kicks my butt. This 738 00:40:52,840 --> 00:40:56,600 Speaker 1: fifty minutes shorter. Not to say there's not value in lists, workouts, 739 00:40:57,480 --> 00:40:59,880 Speaker 1: low intensity, steady state. I do those two and you 740 00:41:00,000 --> 00:41:03,240 Speaker 1: should too. But that's mixing it up. There is no best, 741 00:41:03,800 --> 00:41:08,400 Speaker 1: there's no one way. But there's science. There's getting our 742 00:41:08,440 --> 00:41:12,040 Speaker 1: heart rates up, there's lifting heavy things, and there's fueling 743 00:41:12,040 --> 00:41:15,160 Speaker 1: our bodies with good things, not focusing on what we're 744 00:41:15,200 --> 00:41:19,560 Speaker 1: not eating, but focusing on the healthy things we enjoy. 745 00:41:21,840 --> 00:41:24,120 Speaker 1: That's the shift that it needs to happen. All right, 746 00:41:24,160 --> 00:41:27,680 Speaker 1: I'm done preaching, Uh, thank you. I love love, love, 747 00:41:27,719 --> 00:41:30,200 Speaker 1: love these episodes. So do not hesitate to reach out 748 00:41:30,239 --> 00:41:32,840 Speaker 1: Tom each fit as I said, Instagram and Twitter messaged 749 00:41:32,880 --> 00:41:35,640 Speaker 1: me through there, go to Fitness Disrupted dot com, shoot 750 00:41:35,640 --> 00:41:38,560 Speaker 1: me an email and thank you and yes, you know, 751 00:41:38,960 --> 00:41:41,319 Speaker 1: as crazy as it says, it feels weird to pitch 752 00:41:41,360 --> 00:41:42,879 Speaker 1: you my books. But what the heck am I doing? 753 00:41:42,920 --> 00:41:45,680 Speaker 1: If you know, I'm not trying to get you the 754 00:41:45,680 --> 00:41:48,439 Speaker 1: information anyway I can to help you. So the Micro 755 00:41:48,520 --> 00:41:50,800 Speaker 1: Workout Plan and Beat the Gym that's a little older, 756 00:41:50,800 --> 00:41:53,200 Speaker 1: but there's different stuff in there. So both will give 757 00:41:53,239 --> 00:41:57,280 Speaker 1: you workouts, and um Micro Workout Plan is more towards 758 00:41:57,320 --> 00:42:00,400 Speaker 1: working at home, but both will help people like that 759 00:42:00,440 --> 00:42:03,239 Speaker 1: great question about how to get started. All right, thank you. 760 00:42:03,600 --> 00:42:08,680 Speaker 1: Remember we all control three things, how much we move, 761 00:42:10,000 --> 00:42:13,319 Speaker 1: what we put into our mouths, and our attitudes, and 762 00:42:13,360 --> 00:42:18,520 Speaker 1: that is awesome. I'm Tom Holland, exercise physiologist, certified sports nutritionist, 763 00:42:19,880 --> 00:42:26,680 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 764 00:42:26,880 --> 00:42:30,399 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 765 00:42:30,440 --> 00:42:33,719 Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you 766 00:42:33,840 --> 00:42:35,240 Speaker 1: listen to your favorite shows.