1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:17,400 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Alright 3 00:00:17,440 --> 00:00:21,560 Speaker 1: it is time, yes another listener mailbag show. If I'm 4 00:00:21,560 --> 00:00:24,280 Speaker 1: doing the math correctly and looking at my files correctly, 5 00:00:24,720 --> 00:00:29,600 Speaker 1: it's number nine. I don't know about you, but my files, 6 00:00:29,640 --> 00:00:33,559 Speaker 1: my folders unbelievable, like how many documents and it's it's 7 00:00:33,560 --> 00:00:39,720 Speaker 1: a little overwhelming, but it doesn't matter. Great questions, comments 8 00:00:39,800 --> 00:00:43,960 Speaker 1: from those of you who have reached out. Oh I 9 00:00:44,000 --> 00:00:46,360 Speaker 1: scroll through, I've got I've got ten. I thought it 10 00:00:46,400 --> 00:00:49,600 Speaker 1: was nine. I missed one. There's a lot going on here, 11 00:00:49,960 --> 00:00:54,520 Speaker 1: so ten questions, A couple of comments which I included. 12 00:00:54,920 --> 00:00:56,960 Speaker 1: I want to include as much feedback as I can, 13 00:00:57,440 --> 00:00:59,760 Speaker 1: just to show you also that people are are finding 14 00:00:59,800 --> 00:01:03,400 Speaker 1: sick says, because that's really important. That's really important. I 15 00:01:03,520 --> 00:01:07,240 Speaker 1: really really want you all to achieve your goals. That's 16 00:01:07,240 --> 00:01:11,200 Speaker 1: what I'm selling, and you got to hear and see 17 00:01:11,280 --> 00:01:13,880 Speaker 1: that it can be done, and in so many different ways. 18 00:01:14,560 --> 00:01:17,640 Speaker 1: I've said before, my favorite page when they used to have, 19 00:01:18,000 --> 00:01:21,039 Speaker 1: you know, fitness magazines. They still have a couple, but 20 00:01:21,080 --> 00:01:25,120 Speaker 1: they're mostly online. But the most important page in all 21 00:01:25,120 --> 00:01:28,959 Speaker 1: of those magazines. In my opinion, the most valuable page 22 00:01:29,000 --> 00:01:31,600 Speaker 1: to people was the success story, the person who did it. 23 00:01:31,800 --> 00:01:34,080 Speaker 1: You could look at those workouts, and you can look 24 00:01:34,080 --> 00:01:38,720 Speaker 1: at especially the guy you know, the well, both sex magazines, 25 00:01:38,760 --> 00:01:40,680 Speaker 1: depending on which one you're reading, the bodybuilding, there's a 26 00:01:40,720 --> 00:01:43,119 Speaker 1: lot going on there that they're not sharing. I'll leave 27 00:01:43,120 --> 00:01:46,360 Speaker 1: it at that. But when you read the the success 28 00:01:46,360 --> 00:01:49,960 Speaker 1: story page, and just about all fitness magazines had them, Uh, 29 00:01:50,240 --> 00:01:53,120 Speaker 1: that's what resonates you go, Oh, okay, tell me how 30 00:01:53,160 --> 00:01:56,280 Speaker 1: you didn't let me follow that? You know. That's how 31 00:01:56,320 --> 00:01:58,640 Speaker 1: I found success. I found the people that got and 32 00:01:58,720 --> 00:02:02,320 Speaker 1: achieved the things I wanted, and I followed them the 33 00:02:02,360 --> 00:02:06,000 Speaker 1: ones I respected, the ones who I knew had done 34 00:02:06,000 --> 00:02:09,040 Speaker 1: it the right way. And so we gotta mix here. 35 00:02:09,080 --> 00:02:10,840 Speaker 1: We got a bunch of questions, a couple of comments 36 00:02:10,840 --> 00:02:14,760 Speaker 1: with questions in there, uh and all over the place, 37 00:02:15,160 --> 00:02:18,160 Speaker 1: which is perfect. So let's get right to it, all right, Listener, 38 00:02:18,200 --> 00:02:20,600 Speaker 1: mailbag this is if you don't know what this is, 39 00:02:21,360 --> 00:02:26,040 Speaker 1: those people who have reached out through messaging, direct message, Twitter, Instagram, 40 00:02:26,760 --> 00:02:29,760 Speaker 1: the website, emailing me. I'm going to answer your questions, 41 00:02:29,760 --> 00:02:31,440 Speaker 1: all right, And so here we go, and let me 42 00:02:31,600 --> 00:02:35,680 Speaker 1: also say for it starts that this is what I 43 00:02:35,760 --> 00:02:39,040 Speaker 1: call like the cocktail party answers. Right, So I'm not 44 00:02:39,080 --> 00:02:43,280 Speaker 1: gonna go, you know, long winded into these topics. So 45 00:02:43,400 --> 00:02:45,920 Speaker 1: don't worry though if there's something where you go, Okay, 46 00:02:46,160 --> 00:02:48,040 Speaker 1: I like the answer, but I want to know more. 47 00:02:48,200 --> 00:02:50,680 Speaker 1: You will know more. And some of these topics I've 48 00:02:50,720 --> 00:02:53,760 Speaker 1: already touched on. I will continue to touch on them, 49 00:02:54,000 --> 00:02:56,200 Speaker 1: but just know that right now this is kind of 50 00:02:56,240 --> 00:02:59,120 Speaker 1: a couple minute answer to these questions so that we 51 00:02:59,160 --> 00:03:02,320 Speaker 1: can keep the show, uh, manageable. This is not Joe 52 00:03:02,360 --> 00:03:05,720 Speaker 1: Rogan three hours. Uh, We're gonna keep it. You know, 53 00:03:05,840 --> 00:03:08,400 Speaker 1: twenty to forty generally is the way to go. All right, 54 00:03:08,600 --> 00:03:10,679 Speaker 1: let's get to it. Uh Number one, Hey, Tom, I 55 00:03:10,760 --> 00:03:13,480 Speaker 1: have a question about the efficacy of chair workouts in 56 00:03:13,560 --> 00:03:18,280 Speaker 1: building and maintaining cardio vascular fitness and strength. I'm looking 57 00:03:18,280 --> 00:03:20,200 Speaker 1: for a way to help my dad, who's in his 58 00:03:20,280 --> 00:03:24,120 Speaker 1: early seventies with a lot of arthritis, maintain his cardio 59 00:03:24,200 --> 00:03:28,480 Speaker 1: vascular and strength fitness. After finishing your stability ball workout 60 00:03:28,520 --> 00:03:31,720 Speaker 1: this morning, by the way, that's on my virtual Jim 61 00:03:31,760 --> 00:03:34,800 Speaker 1: Tom home fitness dot Com, I'm curious if chair workouts 62 00:03:34,840 --> 00:03:37,480 Speaker 1: would be helpful for him. What are your thoughts on 63 00:03:37,560 --> 00:03:40,520 Speaker 1: chair workouts. I'm seeing more of them out there on 64 00:03:40,600 --> 00:03:44,560 Speaker 1: social media. Thanks Tom, They're awesome, that's the short answer. 65 00:03:44,680 --> 00:03:49,320 Speaker 1: So there are many different programs like this. Silver Sneakers 66 00:03:49,560 --> 00:03:52,200 Speaker 1: is one I believe is what is called super popular 67 00:03:52,840 --> 00:03:58,520 Speaker 1: chairs are a phenomenal way to help exactly that demographic 68 00:03:58,600 --> 00:04:02,600 Speaker 1: that she's describing start to well, not start to but 69 00:04:03,200 --> 00:04:07,080 Speaker 1: you know, maintain strength, rebuild strength, build new strength in 70 00:04:07,120 --> 00:04:12,240 Speaker 1: a safe, functional way. And I've designed these programs as 71 00:04:12,280 --> 00:04:16,919 Speaker 1: well for that population. So, yeah, the chair provides balance 72 00:04:16,960 --> 00:04:22,800 Speaker 1: and stability and the ability to do what to progress slowly? Right, 73 00:04:22,880 --> 00:04:25,320 Speaker 1: And and again that word functional is thrown around so 74 00:04:25,440 --> 00:04:28,160 Speaker 1: frequently functional strength, and that's where the people say, oh, 75 00:04:28,440 --> 00:04:30,919 Speaker 1: you should never use machines. That's not functional strength, strength 76 00:04:30,920 --> 00:04:33,320 Speaker 1: of strength. If you get stronger, you know, you get stronger. 77 00:04:33,360 --> 00:04:36,480 Speaker 1: Now we can talk about isometric strength and getting strong 78 00:04:36,520 --> 00:04:40,520 Speaker 1: at certain angles and in certain positions we don't need to. 79 00:04:41,120 --> 00:04:45,320 Speaker 1: But getting up and out of a chair that's functional strength, 80 00:04:45,720 --> 00:04:49,080 Speaker 1: and it's safe. Right if you're having someone who's seventy 81 00:04:49,160 --> 00:04:51,440 Speaker 1: and maybe has what she said, a lot of our 82 00:04:51,560 --> 00:04:55,880 Speaker 1: thright is and probably weaknesses and instability, get up and 83 00:04:55,880 --> 00:05:00,599 Speaker 1: out of a chair and do that repetitively. It's safe, 84 00:05:00,680 --> 00:05:02,680 Speaker 1: right because if they lose their balance, what do they do? 85 00:05:02,720 --> 00:05:06,760 Speaker 1: They fall back into the chair, and it is building 86 00:05:06,800 --> 00:05:09,920 Speaker 1: that strength that they need day to day. So it's 87 00:05:09,960 --> 00:05:13,880 Speaker 1: a perfect piece of equipment to do so many things with. 88 00:05:14,200 --> 00:05:16,400 Speaker 1: Let me say this, if you're using a chair for 89 00:05:16,480 --> 00:05:20,920 Speaker 1: certain movements, you need to be careful that it's stable. 90 00:05:21,320 --> 00:05:24,040 Speaker 1: So in other words, like I always talk about, never 91 00:05:24,120 --> 00:05:27,279 Speaker 1: forget watching a well known fitness person on TV do 92 00:05:27,400 --> 00:05:30,159 Speaker 1: a chair workout and it was in the middle of 93 00:05:30,160 --> 00:05:32,760 Speaker 1: the floor and I was waiting for it to shoot 94 00:05:32,760 --> 00:05:35,080 Speaker 1: across the room. Right, you don't necessarily want to do 95 00:05:35,200 --> 00:05:38,400 Speaker 1: a push up off a chair if it's not stable, 96 00:05:38,440 --> 00:05:41,840 Speaker 1: if it's not leaning up against something, right, so by 97 00:05:41,880 --> 00:05:45,040 Speaker 1: the angle you have your body on that chair and 98 00:05:45,160 --> 00:05:46,880 Speaker 1: go shooting across the room. So you're not going to 99 00:05:46,960 --> 00:05:50,360 Speaker 1: do certain exercises in that way unless that chair is 100 00:05:51,240 --> 00:05:54,520 Speaker 1: up against something and is not going to go anywhere. 101 00:05:54,960 --> 00:06:00,320 Speaker 1: So absolutely, chair workout. You can do squats one legged, 102 00:06:00,360 --> 00:06:02,240 Speaker 1: get up out of the chair. You can use the 103 00:06:02,440 --> 00:06:07,080 Speaker 1: armrests also to help progress. You can do dips right 104 00:06:07,839 --> 00:06:11,080 Speaker 1: in so many different ways. But the lower body exercise 105 00:06:11,200 --> 00:06:15,640 Speaker 1: is phenomenal. Right, Uh, squats one legged get up, that's 106 00:06:15,640 --> 00:06:18,279 Speaker 1: super advanced, right, um, But you can get there and 107 00:06:18,320 --> 00:06:20,880 Speaker 1: depending on the height of the chair, that is going 108 00:06:20,920 --> 00:06:24,480 Speaker 1: to determine part of the intensity part of the challenge 109 00:06:25,040 --> 00:06:28,560 Speaker 1: to the person. There are ab exercises, right. Just by 110 00:06:28,640 --> 00:06:30,400 Speaker 1: lifting your feet up off the ground so you lean 111 00:06:30,440 --> 00:06:32,760 Speaker 1: back in the chair, you can raise one or both 112 00:06:32,839 --> 00:06:34,560 Speaker 1: legs at the same time. Now you're doing a crunch, 113 00:06:34,920 --> 00:06:37,520 Speaker 1: you're doing a seated crunch. You can just tap your 114 00:06:37,520 --> 00:06:40,159 Speaker 1: feet so you can get cardio going. You can move 115 00:06:40,200 --> 00:06:43,800 Speaker 1: your arms. So there's so many ways. And this is 116 00:06:43,839 --> 00:06:49,240 Speaker 1: why a really um qualified fitness professional can take that chair, 117 00:06:49,560 --> 00:06:54,200 Speaker 1: take that demographic and design a great workout for them. Uh. 118 00:06:54,200 --> 00:06:57,400 Speaker 1: So that's the great news. Uh. And I like that, 119 00:06:57,520 --> 00:07:01,159 Speaker 1: she asked. I know it's a she uh um. And 120 00:07:01,200 --> 00:07:03,600 Speaker 1: by the way, when you when you ask me questions, 121 00:07:03,600 --> 00:07:05,160 Speaker 1: I'm not gonna give away who you are, not going 122 00:07:05,200 --> 00:07:07,000 Speaker 1: to use your name, I'm not gonna and I'm gonna 123 00:07:07,000 --> 00:07:10,040 Speaker 1: take out anything that might let people know who you are. 124 00:07:10,080 --> 00:07:12,880 Speaker 1: So know that I want your anonymity because that's important. 125 00:07:13,360 --> 00:07:17,640 Speaker 1: Just because so she said, fitness and strength, cardiovascular fitness 126 00:07:17,640 --> 00:07:21,720 Speaker 1: and strength. So yes, you know punches, jabs, just reaching 127 00:07:21,800 --> 00:07:24,880 Speaker 1: up and down. You can work on strength, flexibility and 128 00:07:24,960 --> 00:07:29,440 Speaker 1: cardiovascular fitness using a chair. Great question. You know what, 129 00:07:29,480 --> 00:07:31,400 Speaker 1: Let's take a quick break and when we come back, 130 00:07:31,400 --> 00:07:34,080 Speaker 1: we're gonna get to the number two of ten. All right, 131 00:07:34,160 --> 00:07:46,520 Speaker 1: quick break, we'll be right back, and we are back. 132 00:07:46,640 --> 00:07:49,360 Speaker 1: I love, love, love love when you reach out because 133 00:07:49,360 --> 00:07:52,280 Speaker 1: you have great questions, and you have great questions. The 134 00:07:52,320 --> 00:07:55,200 Speaker 1: smartest audience out there. I always say, um, for those 135 00:07:55,200 --> 00:07:58,080 Speaker 1: people who don't like the science and are looking for 136 00:07:58,160 --> 00:08:00,600 Speaker 1: the quick fix, they don't stick around, and I'm okay 137 00:08:00,640 --> 00:08:02,600 Speaker 1: with that. And those people who want to go too 138 00:08:02,600 --> 00:08:06,240 Speaker 1: hard too soon, I've said when I was a trainer, coach, 139 00:08:07,040 --> 00:08:09,920 Speaker 1: my books, my videos, people say, you're you're not pushing 140 00:08:10,000 --> 00:08:14,240 Speaker 1: hard enough. Yeah, it's about consistency. I'm I'm all in 141 00:08:14,360 --> 00:08:16,480 Speaker 1: for going heavy, going hard, but there's a time and 142 00:08:16,600 --> 00:08:18,360 Speaker 1: place and you've got to be ready for it and 143 00:08:18,400 --> 00:08:22,200 Speaker 1: you have to do it um intelligently. All right, let'll 144 00:08:22,240 --> 00:08:25,200 Speaker 1: leave it at that number two high. I read Micro 145 00:08:25,320 --> 00:08:27,520 Speaker 1: Workout Plan. That is my most recent book, by the way, 146 00:08:27,640 --> 00:08:30,200 Speaker 1: and I actually have done micro workouts for many years. 147 00:08:30,320 --> 00:08:33,679 Speaker 1: I love it, but only cardio, never strength. I am 148 00:08:33,720 --> 00:08:36,400 Speaker 1: confused about doing it for strength work. Like even the 149 00:08:36,440 --> 00:08:38,480 Speaker 1: other day listening to the podcast where you say to 150 00:08:38,559 --> 00:08:40,800 Speaker 1: do a hundred push ups and break them up throughout 151 00:08:40,840 --> 00:08:42,800 Speaker 1: the day, I thought that you needed to give your 152 00:08:42,840 --> 00:08:45,840 Speaker 1: muscles over twenty four hours to rebuild. Whatn't doing strength 153 00:08:45,880 --> 00:08:48,240 Speaker 1: throughout the day work against that and make it harder 154 00:08:48,280 --> 00:08:52,679 Speaker 1: to build muscle. Yes, you are correct, your muscles need 155 00:08:52,760 --> 00:08:56,160 Speaker 1: twenty four hours to repair and rebuild themselves. You are 156 00:08:56,240 --> 00:09:00,280 Speaker 1: breaking down muscle tissue. Uh, tiny micro tear is in 157 00:09:00,280 --> 00:09:03,160 Speaker 1: the muscle fibers, so you need to let them rebuild 158 00:09:03,360 --> 00:09:08,440 Speaker 1: and repair. But it depends, right, It always depends, uh, 159 00:09:08,480 --> 00:09:12,200 Speaker 1: And that's where the science comes in. Even more so, 160 00:09:12,600 --> 00:09:15,600 Speaker 1: what I'm impressed by is that this person was doing 161 00:09:15,640 --> 00:09:18,920 Speaker 1: cardio micro workouts. Now, what I assume they are referring 162 00:09:18,960 --> 00:09:24,240 Speaker 1: to is that science shows what ten minutes of exercise 163 00:09:24,280 --> 00:09:27,720 Speaker 1: done three times per day same effects as one continuous, 164 00:09:27,760 --> 00:09:31,120 Speaker 1: thirty minute out of exercise. So that's great, But micro 165 00:09:31,240 --> 00:09:35,440 Speaker 1: workouts are also even more so for strength. Right. So 166 00:09:35,480 --> 00:09:38,920 Speaker 1: in other words, you can do five minutes of core 167 00:09:38,960 --> 00:09:42,160 Speaker 1: exercises in the morning. At lunch, you can do your 168 00:09:42,200 --> 00:09:45,199 Speaker 1: push ups, you know, a set of a hundred push ups, 169 00:09:45,200 --> 00:09:46,880 Speaker 1: you can do four sets of twenty five at lunch, 170 00:09:47,240 --> 00:09:49,160 Speaker 1: and then in the evening you could do an arm workout. 171 00:09:49,559 --> 00:09:51,520 Speaker 1: And if you think about it, when you go to 172 00:09:51,559 --> 00:09:53,760 Speaker 1: the gym, if and when for an hour, what are 173 00:09:53,800 --> 00:09:56,280 Speaker 1: you're doing. You're basically doing ten micro workouts. You're just 174 00:09:56,320 --> 00:09:59,240 Speaker 1: stacking them. So when the number one reason for not 175 00:09:59,280 --> 00:10:01,760 Speaker 1: exercising is a alack of time, breaking them up throughout 176 00:10:01,760 --> 00:10:07,160 Speaker 1: the day is a really smart, doable way for the 177 00:10:07,200 --> 00:10:09,319 Speaker 1: vast majority of people to do. It. Doesn't mean you 178 00:10:09,360 --> 00:10:11,400 Speaker 1: don't go to the gym, but going to the gym 179 00:10:11,480 --> 00:10:14,600 Speaker 1: three times a week for an hour is not going 180 00:10:14,640 --> 00:10:18,640 Speaker 1: to do much. If all the other hours you're not 181 00:10:18,640 --> 00:10:20,880 Speaker 1: taking care of yourself, you're not moving, you're not eating well, 182 00:10:20,920 --> 00:10:23,960 Speaker 1: and you're not you know, doing other micro workouts throughout 183 00:10:23,960 --> 00:10:27,120 Speaker 1: the day. You need to keep moving, all right, But 184 00:10:27,400 --> 00:10:30,479 Speaker 1: this specific question is about push ups. The short answer 185 00:10:30,880 --> 00:10:35,200 Speaker 1: is you're gonna take the next day off. Now, when 186 00:10:35,240 --> 00:10:37,640 Speaker 1: I was doing this, and I've told this story many times, 187 00:10:38,080 --> 00:10:41,560 Speaker 1: got me started herschel Walker Sports Illustrated in the eighties. 188 00:10:41,640 --> 00:10:44,000 Speaker 1: Read article that he did three pushups and three and 189 00:10:44,200 --> 00:10:46,200 Speaker 1: set ups every day and so I started doing that. 190 00:10:46,600 --> 00:10:48,400 Speaker 1: Every day you go, wait a minute, time, your body 191 00:10:48,400 --> 00:10:50,960 Speaker 1: needs twenty four hours to repair. You're absolutely right. But 192 00:10:51,600 --> 00:10:55,200 Speaker 1: then we go to evolution. Then we go to construction workers, 193 00:10:55,440 --> 00:10:57,400 Speaker 1: we go to people who can't afford to not be 194 00:10:57,480 --> 00:11:03,679 Speaker 1: physical throughout the day. And so ideally, and I think 195 00:11:04,080 --> 00:11:06,400 Speaker 1: what this person is talking about is throughout the day, 196 00:11:06,440 --> 00:11:08,960 Speaker 1: then you can take the next day off, right, So 197 00:11:09,040 --> 00:11:12,560 Speaker 1: you can do push up some Monday, Wednesday, Friday and 198 00:11:12,800 --> 00:11:18,120 Speaker 1: core Tuesday, Thursday, Saturday, take Sunday off. But you can 199 00:11:18,160 --> 00:11:22,680 Speaker 1: also do what I did for a while, and every 200 00:11:22,720 --> 00:11:24,880 Speaker 1: now and again, I will have this crazy week where 201 00:11:24,880 --> 00:11:28,600 Speaker 1: I'll do that where I'm not gonna wet my muscles rest. 202 00:11:29,240 --> 00:11:31,000 Speaker 1: I don't do that for an extended period of time. 203 00:11:31,760 --> 00:11:33,880 Speaker 1: And so it's all about that variation. It's all about 204 00:11:33,880 --> 00:11:36,440 Speaker 1: knowing why you're doing what you're doing. But when you 205 00:11:36,480 --> 00:11:40,160 Speaker 1: think of evolution, and you know hunter gatherers, they're out 206 00:11:40,360 --> 00:11:43,400 Speaker 1: running all day, They're out, you know, being physical all day. 207 00:11:43,440 --> 00:11:45,599 Speaker 1: We're gonna talk much more about that. A couple of 208 00:11:45,679 --> 00:11:48,040 Speaker 1: great interviews coming up with authors that talk about that, 209 00:11:48,400 --> 00:11:50,760 Speaker 1: and that's who I'm bringing to you. The Daniel Lieberman's 210 00:11:50,760 --> 00:11:56,040 Speaker 1: of the world, the anthropologists, you know, people who study 211 00:11:56,120 --> 00:12:01,560 Speaker 1: this and it's really important. So there's what's natural, and 212 00:12:01,600 --> 00:12:05,080 Speaker 1: there's what we do to compensate for sitting all day 213 00:12:05,120 --> 00:12:07,720 Speaker 1: and the lack of movement. But you're right, twenty four hours. 214 00:12:07,760 --> 00:12:10,320 Speaker 1: But if you do it Monday, Wednesday, Friday, because most 215 00:12:10,320 --> 00:12:12,320 Speaker 1: of you, you don't need to do them every day, 216 00:12:12,440 --> 00:12:16,200 Speaker 1: nor should most of you do it every day. So 217 00:12:16,400 --> 00:12:18,640 Speaker 1: think of upper body one day, lower body the next. 218 00:12:18,679 --> 00:12:22,440 Speaker 1: Maybe push ups one day, core exercises the next. So 219 00:12:22,559 --> 00:12:24,880 Speaker 1: maybe a hundred push ups throughout the day on Monday, 220 00:12:25,120 --> 00:12:28,280 Speaker 1: hundred types of ab exercises throughout the day on Tuesday. 221 00:12:28,360 --> 00:12:32,120 Speaker 1: So you're right, great question, right, Gonna try to pick 222 00:12:32,160 --> 00:12:34,400 Speaker 1: it up here. Number three High Time. I found your 223 00:12:34,400 --> 00:12:37,080 Speaker 1: podcast a few weeks ago and I've been binging it 224 00:12:37,120 --> 00:12:39,840 Speaker 1: ever since. I have never heard the term skinny unfit, 225 00:12:39,960 --> 00:12:42,679 Speaker 1: and that has changed my outlook on my health. By 226 00:12:42,679 --> 00:12:45,920 Speaker 1: the way, two sentences in, and I'm so happy, right 227 00:12:46,000 --> 00:12:48,800 Speaker 1: because this is such an important topic and and this 228 00:12:48,840 --> 00:12:51,360 Speaker 1: person is so honest. It's it's just awesome. I am 229 00:12:51,360 --> 00:12:53,680 Speaker 1: twenty four years old, and since I was skinny, I 230 00:12:53,720 --> 00:12:56,880 Speaker 1: believe that my minimal physical activity and somewhat healthy diet 231 00:12:57,240 --> 00:12:59,440 Speaker 1: was enough for me. A month ago, I had my 232 00:12:59,480 --> 00:13:02,040 Speaker 1: annual up with my doctor and was completely caught off 233 00:13:02,040 --> 00:13:05,480 Speaker 1: guard when she informed me that my cholesterol was really high. 234 00:13:05,800 --> 00:13:08,040 Speaker 1: I don't have to give the numbers. I've started working 235 00:13:08,040 --> 00:13:10,160 Speaker 1: out consistently four or five times a week, and I 236 00:13:10,160 --> 00:13:14,000 Speaker 1: absolutely love in capital strength training. Problem is, I'm not 237 00:13:14,040 --> 00:13:17,240 Speaker 1: a huge cardio fan, but everything I find onlines is 238 00:13:17,280 --> 00:13:20,080 Speaker 1: too lower cholesterol. I need to do cardio. When I 239 00:13:20,080 --> 00:13:21,880 Speaker 1: try to mix up my workouts and make sure I 240 00:13:21,920 --> 00:13:24,559 Speaker 1: do both, I definitely choose strength training workouts three to 241 00:13:24,640 --> 00:13:27,120 Speaker 1: four a week over cardio one to two a week. 242 00:13:27,400 --> 00:13:30,199 Speaker 1: Do I need to only focus on cardio and limit 243 00:13:30,240 --> 00:13:33,280 Speaker 1: my strength training until my cholesterol is at a healthy level. 244 00:13:33,559 --> 00:13:35,480 Speaker 1: It's got a couple more sentences here, but I want 245 00:13:35,480 --> 00:13:38,440 Speaker 1: to stop. No, you don't have to stop, or I'm sorry. 246 00:13:38,440 --> 00:13:40,880 Speaker 1: You don't have to only focus on cardio. You can 247 00:13:40,920 --> 00:13:43,760 Speaker 1: do both. You're doing a great job to note as well. 248 00:13:43,880 --> 00:13:46,480 Speaker 1: I've been focusing on an improved diet, and I'm also 249 00:13:46,480 --> 00:13:49,760 Speaker 1: taking Omega three supplements per my doctor's recommendation. Thank you 250 00:13:49,800 --> 00:13:52,800 Speaker 1: so much for your time. I love this on so 251 00:13:52,840 --> 00:13:55,679 Speaker 1: many levels. I wanted to do a whole episode on 252 00:13:55,720 --> 00:14:00,160 Speaker 1: this because of so many different things, her honesty, her age, 253 00:14:00,920 --> 00:14:06,120 Speaker 1: her willingness to listen to her doctor, to the show 254 00:14:07,400 --> 00:14:11,480 Speaker 1: two people who study this and want the best for her, 255 00:14:12,600 --> 00:14:16,040 Speaker 1: And I love that at a very young age where 256 00:14:16,080 --> 00:14:18,720 Speaker 1: it's so easy to be influenced by all that garbage 257 00:14:18,760 --> 00:14:20,840 Speaker 1: on social media. Look how skinny I am, but I 258 00:14:20,880 --> 00:14:25,760 Speaker 1: don't do any exercise, the celebrity workouts. They're really harmful 259 00:14:26,240 --> 00:14:29,560 Speaker 1: for this very reason. And she's just talking about cholesterol. 260 00:14:29,640 --> 00:14:33,120 Speaker 1: She's not talking about bone density. She's not talking about, 261 00:14:33,360 --> 00:14:36,560 Speaker 1: you know, heart conditions, things like that that are going 262 00:14:36,760 --> 00:14:40,240 Speaker 1: to be issues down the road for those people who 263 00:14:40,320 --> 00:14:44,040 Speaker 1: at that age buy into you don't need to do cardio, 264 00:14:44,280 --> 00:14:46,600 Speaker 1: Oh my gosh, and the number of people preaching that 265 00:14:47,240 --> 00:14:52,280 Speaker 1: just do this, and so you are killing it doing 266 00:14:52,320 --> 00:14:56,280 Speaker 1: it the right way right now. It's a mix of both, right, 267 00:14:56,360 --> 00:14:59,200 Speaker 1: So there are benefits to strength that go to what 268 00:14:59,320 --> 00:15:02,040 Speaker 1: you are do wing or what your your needs are. 269 00:15:02,080 --> 00:15:07,200 Speaker 1: I should say blood chemistry as well. And so strength 270 00:15:07,200 --> 00:15:09,840 Speaker 1: training and cardio what I would encourage you to do 271 00:15:10,040 --> 00:15:14,080 Speaker 1: over time is fine cardio you like, and by cardio 272 00:15:14,120 --> 00:15:17,960 Speaker 1: I also mean move throughout the day. You know, this 273 00:15:18,080 --> 00:15:21,400 Speaker 1: is where taking the stairs instead of the elevator, parking 274 00:15:21,440 --> 00:15:25,440 Speaker 1: farther away, walking to work, walking around more, walk, walk, walk, 275 00:15:26,080 --> 00:15:28,040 Speaker 1: so you don't have to get on an elliptical and 276 00:15:28,120 --> 00:15:30,360 Speaker 1: bore yourself to death for thirty minutes or an hour. 277 00:15:31,760 --> 00:15:34,880 Speaker 1: But over time we'll search for things. Is it zoomba, 278 00:15:35,080 --> 00:15:39,680 Speaker 1: is it rowing? Is it you know, walking with your friends? 279 00:15:40,240 --> 00:15:43,440 Speaker 1: Try different things. But I love this on so many levels. 280 00:15:44,680 --> 00:15:47,360 Speaker 1: And and the honesty again is a huge part of that, 281 00:15:47,400 --> 00:15:50,280 Speaker 1: because if we're not honest with ourselves people, you can't 282 00:15:50,320 --> 00:15:52,520 Speaker 1: you can't achieve your goals. And honest to be about 283 00:15:52,560 --> 00:15:55,600 Speaker 1: what we eat, how much we move, and what we 284 00:15:55,640 --> 00:15:58,640 Speaker 1: have control over. Those things are keeping so many people 285 00:15:59,440 --> 00:16:02,680 Speaker 1: from living there best lives. And yeah, it can be 286 00:16:02,760 --> 00:16:05,080 Speaker 1: tough love, and it's so much easier to be that trainer, 287 00:16:05,320 --> 00:16:07,280 Speaker 1: that fitness person who says, oh, you're working out too hard. 288 00:16:08,000 --> 00:16:13,400 Speaker 1: I'm gonna twist the science. You're burning more carbs because 289 00:16:13,400 --> 00:16:15,440 Speaker 1: you're working at a higher level. You need to go 290 00:16:15,600 --> 00:16:20,080 Speaker 1: easier and burn more fat. That's garbage. That's someone who 291 00:16:20,080 --> 00:16:25,600 Speaker 1: took a concept doesn't understand it at the very least, 292 00:16:25,880 --> 00:16:28,160 Speaker 1: Because if they do understand it and they're telling you 293 00:16:28,200 --> 00:16:32,320 Speaker 1: the opposite, then that's even worse because they should know 294 00:16:32,400 --> 00:16:36,280 Speaker 1: better that. It's how many I get sidetracks sometimes, but 295 00:16:37,680 --> 00:16:39,920 Speaker 1: you know, three or four times a week's strength training, 296 00:16:40,480 --> 00:16:44,840 Speaker 1: one to two for cardio. Here's one final little recommendation, 297 00:16:45,000 --> 00:16:48,600 Speaker 1: making a circuit. It's the best way or one great 298 00:16:48,600 --> 00:16:51,600 Speaker 1: way for people like yourself who's not crazy about cardio 299 00:16:51,680 --> 00:16:53,440 Speaker 1: to mix it in. So, in other words, you do 300 00:16:54,120 --> 00:16:57,640 Speaker 1: a you know, a set of one set of each 301 00:16:57,640 --> 00:17:03,880 Speaker 1: exercise body parts right, you know, chest, shoulders, biceps, triceps, um, back, legs, 302 00:17:04,240 --> 00:17:07,360 Speaker 1: and then do a one to three minute cardio interval 303 00:17:07,600 --> 00:17:11,760 Speaker 1: could be body weight, and then do another circuit, second set, 304 00:17:12,000 --> 00:17:14,800 Speaker 1: and then do cardio and then do a third or 305 00:17:14,880 --> 00:17:18,080 Speaker 1: just do strength training. You can also throw in thirty 306 00:17:18,080 --> 00:17:22,280 Speaker 1: second cardio intervals in between. My very first fitness videos 307 00:17:22,280 --> 00:17:26,119 Speaker 1: were just that it was an upper body exercise, a 308 00:17:26,119 --> 00:17:29,200 Speaker 1: lower body exercise, a core exercise, and a cardio interval, 309 00:17:29,680 --> 00:17:32,520 Speaker 1: and then we just repeated that throughout the video. Those 310 00:17:32,520 --> 00:17:34,359 Speaker 1: are all on Tom Hall and fitness dot com. By 311 00:17:34,359 --> 00:17:38,240 Speaker 1: the way, so awesome. You're doing such a good job 312 00:17:38,320 --> 00:17:40,359 Speaker 1: at such a young age. Keep up the great work. 313 00:17:40,440 --> 00:17:43,240 Speaker 1: Great question, I love it. My favorite, uh number four, 314 00:17:43,280 --> 00:17:45,400 Speaker 1: I work on the evenings around five pm after work, 315 00:17:46,040 --> 00:17:49,080 Speaker 1: but find I hit the wall around three pm, so 316 00:17:49,280 --> 00:17:51,960 Speaker 1: common right, that's where the wheels fall off, as I 317 00:17:51,960 --> 00:17:54,199 Speaker 1: call it, the wheels fall off at three pm. I 318 00:17:54,200 --> 00:17:55,879 Speaker 1: have read that it might have something to do with 319 00:17:55,920 --> 00:17:58,200 Speaker 1: my lunch. Do you have any recommendation for what I 320 00:17:58,240 --> 00:18:00,560 Speaker 1: can do to prevent this drop in energy? I'm able 321 00:18:00,600 --> 00:18:02,760 Speaker 1: to get more out of my workouts. Now, if this 322 00:18:02,840 --> 00:18:05,320 Speaker 1: were a live lecture that I give, I would ask 323 00:18:05,359 --> 00:18:08,640 Speaker 1: people who know me what my answer is going to be, right, 324 00:18:09,119 --> 00:18:11,080 Speaker 1: And any of you who listen to this podcast reguingly 325 00:18:11,080 --> 00:18:13,840 Speaker 1: will know that it's not just the lunch that I 326 00:18:13,880 --> 00:18:16,320 Speaker 1: would look at. And I have a follow up question 327 00:18:16,359 --> 00:18:20,159 Speaker 1: for her that she answered, it's breakfast. It's both, it's 328 00:18:20,200 --> 00:18:23,960 Speaker 1: everything she's had prior to that. And this is why again, 329 00:18:25,560 --> 00:18:28,160 Speaker 1: I've done so many shows on the value and power 330 00:18:28,200 --> 00:18:33,560 Speaker 1: of breakfast, and I will continue. You know some of 331 00:18:33,560 --> 00:18:35,800 Speaker 1: the best studies, that's where you're gonna see people who 332 00:18:35,800 --> 00:18:39,000 Speaker 1: eat breakfast not only lose a significant amount of weight, 333 00:18:39,040 --> 00:18:42,280 Speaker 1: they keep it off for five plus years. Specific study. 334 00:18:43,080 --> 00:18:46,680 Speaker 1: Does everyone have to eat breakfast? No, but if you're 335 00:18:47,680 --> 00:18:49,960 Speaker 1: not using weight and you're not eating breakfast, maybe you 336 00:18:49,960 --> 00:18:53,160 Speaker 1: should try it. And if you're this person who has 337 00:18:53,640 --> 00:18:57,720 Speaker 1: energy issues, it's not just launch, it's what came before lunch. 338 00:18:57,880 --> 00:19:01,680 Speaker 1: And so I did as I sometimes do, to ask 339 00:19:01,800 --> 00:19:05,520 Speaker 1: a follow up question, uh, and the person responded absolutely. 340 00:19:05,760 --> 00:19:07,800 Speaker 1: So I said, can you tell me what you eat? 341 00:19:08,160 --> 00:19:10,919 Speaker 1: I have been having a shake for breakfast, which includes 342 00:19:10,960 --> 00:19:14,719 Speaker 1: a probiotic drink, quarter cup o meal, half cup apple sauce, 343 00:19:14,960 --> 00:19:17,640 Speaker 1: two table spoons flax seed, and a dash of cinnamon. 344 00:19:17,880 --> 00:19:21,440 Speaker 1: Morning snack is two rice cakes with one tablespoon nut 345 00:19:21,440 --> 00:19:24,400 Speaker 1: butter and a half a medium banana. Lunch's chicken noodle soup. 346 00:19:25,400 --> 00:19:28,280 Speaker 1: You know where I'm going with this. I would say, 347 00:19:28,320 --> 00:19:34,400 Speaker 1: she's not eating enough, and that is why you get hungry, right. 348 00:19:34,480 --> 00:19:37,800 Speaker 1: Your body is telling you something, especially if you're working 349 00:19:37,840 --> 00:19:43,200 Speaker 1: out hard at five pm. And so I know it's challenging. 350 00:19:43,280 --> 00:19:45,640 Speaker 1: I know you go, I can't eat more. That's gonna 351 00:19:45,720 --> 00:19:49,080 Speaker 1: go against what I do my goals. My goal is 352 00:19:49,119 --> 00:19:53,960 Speaker 1: to lose weight by eating the right foods, enough of 353 00:19:54,000 --> 00:19:58,680 Speaker 1: the good foods, and figuring out what triggers. You write 354 00:19:58,720 --> 00:20:01,280 Speaker 1: in other words, I have some food that satiate me, 355 00:20:01,320 --> 00:20:04,280 Speaker 1: and I have foods that don't. Healthy foods. Some are 356 00:20:04,280 --> 00:20:06,760 Speaker 1: like yeah, that doesn't do it. So it's about volume 357 00:20:06,800 --> 00:20:11,200 Speaker 1: of food for me, huge salads, huge things of vegetables, fruit, 358 00:20:12,480 --> 00:20:15,360 Speaker 1: and so let me just say a quarter cup oatmeal 359 00:20:16,280 --> 00:20:19,600 Speaker 1: that's not a lot of Like, that's tiny. I would 360 00:20:19,640 --> 00:20:22,840 Speaker 1: bump that up at least a half and maybe a 361 00:20:22,880 --> 00:20:25,399 Speaker 1: fool And that could be the only change she makes 362 00:20:25,560 --> 00:20:27,439 Speaker 1: to start with. And see how that works, because that 363 00:20:27,520 --> 00:20:31,760 Speaker 1: is a great source of carbohydrate, slow releasing complex throughout 364 00:20:31,800 --> 00:20:34,919 Speaker 1: the day. It depends which kind she has, obviously, you know, 365 00:20:36,119 --> 00:20:38,520 Speaker 1: instead of and I know there's like I haven't done 366 00:20:38,520 --> 00:20:41,440 Speaker 1: this show yet. You're told you should only have half 367 00:20:41,440 --> 00:20:45,399 Speaker 1: a banana. You can have a whole banana. Um, So 368 00:20:45,440 --> 00:20:48,240 Speaker 1: I would up like these are super healthy food she's eating. 369 00:20:49,200 --> 00:20:55,320 Speaker 1: I would up the portions of everything. Well, start wherever 370 00:20:55,359 --> 00:20:58,720 Speaker 1: you want and build up slowly, but up the portions. 371 00:20:59,480 --> 00:21:02,720 Speaker 1: We need to eat. Eat more healthy foods, larger portions. 372 00:21:02,800 --> 00:21:06,840 Speaker 1: We cut down on the portions of healthy foods and 373 00:21:06,880 --> 00:21:09,560 Speaker 1: we up the portions of unhealthy foods as a result. 374 00:21:09,560 --> 00:21:11,680 Speaker 1: After at three o'clock when the wheels fall off for her. 375 00:21:11,920 --> 00:21:14,119 Speaker 1: So that's the short answer, let me know how it goes. 376 00:21:14,680 --> 00:21:19,680 Speaker 1: So more oatmeal, you could have more apple, sauce um 377 00:21:19,840 --> 00:21:24,920 Speaker 1: full banana. Uh, you're a lunch. Lunch is pretty good. Well, 378 00:21:24,960 --> 00:21:28,840 Speaker 1: it's soup, have more soup, but it's got chicken, breast, carrots, 379 00:21:28,880 --> 00:21:32,359 Speaker 1: onion and things like that. Awesome, awesome, And she had 380 00:21:32,359 --> 00:21:35,400 Speaker 1: one final fall up. She says, absolutely love fitness disrupted 381 00:21:35,480 --> 00:21:37,520 Speaker 1: change my life. I listened to my drive home every day. 382 00:21:37,560 --> 00:21:39,320 Speaker 1: Motivates me to stick to my health goals. I really 383 00:21:39,359 --> 00:21:41,119 Speaker 1: appreciate what you're doing and hope you never stopped. I 384 00:21:41,119 --> 00:21:43,200 Speaker 1: will never stop. I just wanted to bring that up. 385 00:21:43,440 --> 00:21:45,560 Speaker 1: Let's take one final break and we come back. I'm 386 00:21:45,560 --> 00:21:49,200 Speaker 1: going to speed it up. You got five more, six more, 387 00:21:49,240 --> 00:22:03,000 Speaker 1: five more? Alright, final break, We'll be right back and 388 00:22:03,160 --> 00:22:07,840 Speaker 1: we are back number five. Hi. Tom, been listening regularly 389 00:22:07,840 --> 00:22:11,399 Speaker 1: to your podcasts. Gained forty pounds after having three kids, 390 00:22:11,480 --> 00:22:15,000 Speaker 1: typical and that you know, lost half of it during 391 00:22:15,160 --> 00:22:17,959 Speaker 1: the summer. Running and eating right brought down my blood 392 00:22:17,960 --> 00:22:20,399 Speaker 1: pressure to normal. Love it. Got twenty pounds more to 393 00:22:20,440 --> 00:22:23,760 Speaker 1: go with your one pound a week, moving more, eating less. 394 00:22:23,800 --> 00:22:26,119 Speaker 1: I love it. One to two pounds a week people. Uh. 395 00:22:26,200 --> 00:22:28,520 Speaker 1: It was a rainy Monday, November one morning here in 396 00:22:28,600 --> 00:22:32,600 Speaker 1: Guam made my day listener in Guam and by the way, 397 00:22:32,720 --> 00:22:35,679 Speaker 1: over eighty countries right now. But I will have to 398 00:22:35,720 --> 00:22:37,800 Speaker 1: get the specifics. And I listened to your Running in 399 00:22:37,800 --> 00:22:41,000 Speaker 1: the Rain podcast and went for it barely a drizzle, 400 00:22:41,080 --> 00:22:44,639 Speaker 1: but I ended up with a pr of ten thirty 401 00:22:44,680 --> 00:22:47,800 Speaker 1: three per for per mile. Wasn't even trying to work 402 00:22:47,840 --> 00:22:51,679 Speaker 1: on how fast I could go. Thank you. I this 403 00:22:52,040 --> 00:22:55,119 Speaker 1: made my day in a different way. You know. I 404 00:22:55,200 --> 00:22:57,879 Speaker 1: often think, like when I do these specific shows like 405 00:22:57,920 --> 00:22:59,520 Speaker 1: why you should run in the rain, that's what she's 406 00:23:00,080 --> 00:23:04,119 Speaker 1: ring too. You're not going to see that article that 407 00:23:04,480 --> 00:23:07,600 Speaker 1: show very frequently, if at all. And those are the 408 00:23:07,640 --> 00:23:09,399 Speaker 1: ones I want to bring to you, the stuff that 409 00:23:09,920 --> 00:23:14,560 Speaker 1: I do and that work and the stuff that if well, 410 00:23:14,720 --> 00:23:17,360 Speaker 1: I do most of it, but also for my clients 411 00:23:17,400 --> 00:23:20,120 Speaker 1: that I had years ago, hundreds and hundreds and hundreds 412 00:23:21,560 --> 00:23:23,520 Speaker 1: and so oftentimes. And I was saying this to my 413 00:23:23,560 --> 00:23:26,359 Speaker 1: son after I read this. You know, sometimes I'm like, 414 00:23:26,560 --> 00:23:29,480 Speaker 1: do I do that topic? And getting this feedback says, 415 00:23:29,520 --> 00:23:32,800 Speaker 1: of course, keep doing it. And I'm always gonna be honest, 416 00:23:32,880 --> 00:23:35,000 Speaker 1: and and that's the difference. I'm gonna give you exactly 417 00:23:35,000 --> 00:23:37,080 Speaker 1: what I do. And I just ran in the rain again, 418 00:23:37,560 --> 00:23:40,560 Speaker 1: and I've got an iron Man coming up, and if 419 00:23:40,600 --> 00:23:45,280 Speaker 1: it rains, no big deal. I actually enjoy it. What's 420 00:23:45,320 --> 00:23:48,360 Speaker 1: more fun a nice warm If it's freezing cold, that's 421 00:23:48,359 --> 00:23:51,560 Speaker 1: a problem for most people. But running in the rain 422 00:23:51,920 --> 00:23:54,480 Speaker 1: or being on a treadmill, running in the rain like 423 00:23:54,560 --> 00:23:57,359 Speaker 1: you're six years old out free again. We don't do 424 00:23:57,480 --> 00:24:00,119 Speaker 1: enough of those things. And there's many other benefits I 425 00:24:00,160 --> 00:24:03,200 Speaker 1: gave in that podcast. But thank you for reaching out. 426 00:24:03,440 --> 00:24:06,240 Speaker 1: UM made my day. Uh, and you're gonna You're gonna 427 00:24:06,440 --> 00:24:09,600 Speaker 1: hit that goal. Keep doing what you're doing. UM, Trying 428 00:24:09,800 --> 00:24:15,439 Speaker 1: different things got to be open people. That definition of 429 00:24:15,440 --> 00:24:19,480 Speaker 1: insanity doing the same thing and expecting different results. Secrets 430 00:24:19,480 --> 00:24:23,320 Speaker 1: to life or on Instagram, it's just how many actually 431 00:24:23,359 --> 00:24:30,000 Speaker 1: follow them consistently the right the right messages Number six, Hello, sir, 432 00:24:30,400 --> 00:24:33,560 Speaker 1: can't can't call me sir. My name is a blanket 433 00:24:33,880 --> 00:24:36,240 Speaker 1: and I need to tell you you're my hero. That 434 00:24:36,280 --> 00:24:39,320 Speaker 1: makes me very uncomfortable, but thank you. I had never 435 00:24:39,440 --> 00:24:41,760 Speaker 1: run more than three miles in my life, and early 436 00:24:41,800 --> 00:24:44,359 Speaker 1: September I completed a thirty mile run on my own, 437 00:24:44,680 --> 00:24:48,119 Speaker 1: not l O L not a race, which was pretty crazy. 438 00:24:48,160 --> 00:24:49,920 Speaker 1: I love running and look up to you as my hero. 439 00:24:50,000 --> 00:24:52,879 Speaker 1: Again makes me uncomfortable, as your belief in running and 440 00:24:52,920 --> 00:24:55,560 Speaker 1: content got me into running. I have a slight issue 441 00:24:55,600 --> 00:24:58,280 Speaker 1: at the moment with pain in my trap shooting. That's 442 00:24:58,280 --> 00:25:01,640 Speaker 1: your trip East muscle. People who don't know, uh into 443 00:25:01,680 --> 00:25:04,040 Speaker 1: my shoulder blades when I carry water in my vest 444 00:25:04,040 --> 00:25:06,320 Speaker 1: on my back. I have prehabbed and strength trained, but 445 00:25:06,359 --> 00:25:08,840 Speaker 1: found out today on a fifteen mile run that it 446 00:25:08,920 --> 00:25:10,520 Speaker 1: hurts when I carry something on my back like a 447 00:25:10,520 --> 00:25:13,480 Speaker 1: water bladder. I've been stretching out, massaging with a gun, 448 00:25:13,560 --> 00:25:15,760 Speaker 1: and also strength training my traps. Do you have any 449 00:25:15,800 --> 00:25:19,120 Speaker 1: recommendations for me, any specific exercises. It's a weird pain. 450 00:25:19,760 --> 00:25:22,560 Speaker 1: Oh my gosh. Uh. I have mixed feelings about this 451 00:25:22,600 --> 00:25:26,359 Speaker 1: on several levels. First of all, amazing, I'm assuming this 452 00:25:26,400 --> 00:25:29,840 Speaker 1: person is younger, I don't know how old. Uh. Incredible, 453 00:25:29,880 --> 00:25:33,400 Speaker 1: thank you, and thank you for taking the time to write. 454 00:25:33,440 --> 00:25:37,520 Speaker 1: As I always say, um, that was a lot really quickly. 455 00:25:38,080 --> 00:25:40,760 Speaker 1: And most often people are gonna say, you know now, 456 00:25:40,760 --> 00:25:43,399 Speaker 1: I have shin splints, I have plan or fasciitis, I 457 00:25:43,400 --> 00:25:46,440 Speaker 1: have knee pain. You have pain from carrying a water bladder. 458 00:25:46,480 --> 00:25:48,800 Speaker 1: And I laughed just because I love this stuff and 459 00:25:48,800 --> 00:25:53,800 Speaker 1: this just goes against conventional wisdom and everyone's different. So 460 00:25:53,840 --> 00:25:55,520 Speaker 1: in other words, to go from three to thirty miles 461 00:25:55,560 --> 00:25:58,679 Speaker 1: is insane, but certain people can do it. And to 462 00:25:58,720 --> 00:26:01,119 Speaker 1: be told you all fit in a certain category and 463 00:26:01,160 --> 00:26:04,919 Speaker 1: a certain you know, way of training is lunacy and 464 00:26:04,920 --> 00:26:09,960 Speaker 1: it's just not physiologically correct. Everyone's different on so many levels. 465 00:26:10,440 --> 00:26:12,640 Speaker 1: I don't want you to get hurt, but this is different. 466 00:26:12,840 --> 00:26:16,040 Speaker 1: So the short, short term answer is, um, you gotta 467 00:26:16,080 --> 00:26:20,119 Speaker 1: move that that water bladder around. So listen, going for 468 00:26:20,200 --> 00:26:22,800 Speaker 1: fifteen thirty miles, you're gonna get sore. Period. But it 469 00:26:22,840 --> 00:26:26,199 Speaker 1: sounds like this is I can kind of empathize with 470 00:26:26,240 --> 00:26:31,840 Speaker 1: the pain you're getting. Um. So a trick. It's like cycling, 471 00:26:32,160 --> 00:26:35,800 Speaker 1: moving your hands around frequently, moving your butt around. Um, 472 00:26:36,440 --> 00:26:38,760 Speaker 1: you've got to kind of change the way that that 473 00:26:38,920 --> 00:26:42,240 Speaker 1: vest is sitting on your body, and and a small movement, 474 00:26:42,560 --> 00:26:45,040 Speaker 1: you know, every thirty minutes, moving it around a little bit, 475 00:26:45,119 --> 00:26:49,040 Speaker 1: tightening it on, tightening it. Um, changing where the water is. 476 00:26:49,200 --> 00:26:53,040 Speaker 1: That's a final little thing. Um. So I carry generally 477 00:26:53,040 --> 00:26:56,600 Speaker 1: the water on my front in two water bottles for 478 00:26:56,720 --> 00:26:59,760 Speaker 1: really long excursions like running across the Grand Canyon back 479 00:27:00,160 --> 00:27:03,119 Speaker 1: huge water bladder on the back as well. Um, but 480 00:27:03,200 --> 00:27:06,600 Speaker 1: that's pretty typical. Is you're gonna have some issues when 481 00:27:06,600 --> 00:27:10,000 Speaker 1: you go that long and carry something on your body, 482 00:27:10,200 --> 00:27:13,000 Speaker 1: so you have to experiment, and I would say keep 483 00:27:13,000 --> 00:27:17,280 Speaker 1: it off. Let your body. You know, you've just um, 484 00:27:17,320 --> 00:27:19,280 Speaker 1: you've got some muscles that are angry. I'll leave it 485 00:27:19,320 --> 00:27:23,160 Speaker 1: at that. Um, So go shorter for a little while, 486 00:27:23,240 --> 00:27:26,080 Speaker 1: keep that pack off, let the muscles come back so 487 00:27:26,119 --> 00:27:28,760 Speaker 1: they're not as angry at you. Again, I'm not using 488 00:27:28,800 --> 00:27:32,040 Speaker 1: the physiological terms here just to keep it simple. But 489 00:27:32,840 --> 00:27:36,159 Speaker 1: you're amazing. You're amazing. You're amazing because you went out 490 00:27:36,200 --> 00:27:38,080 Speaker 1: and you challenged yourself. You found something you enjoy. I 491 00:27:38,080 --> 00:27:40,680 Speaker 1: don't want to get hurt, so again, be smart, cross train, 492 00:27:41,320 --> 00:27:45,800 Speaker 1: oring thirty miles all the time, fifteen three five, mix 493 00:27:45,880 --> 00:27:50,320 Speaker 1: it up. But amazing, amazing. So anytime you carry something 494 00:27:50,400 --> 00:27:53,760 Speaker 1: on your body that long, or do anything repetitive, you 495 00:27:53,800 --> 00:27:58,280 Speaker 1: can have issues. So the most subtle change can make 496 00:27:58,280 --> 00:28:01,199 Speaker 1: a huge difference. I will move things around on my 497 00:28:01,240 --> 00:28:03,760 Speaker 1: pack for that very reason. When I do the Iron Man, 498 00:28:04,080 --> 00:28:07,760 Speaker 1: I will stretch proactively. Leave you with that. Actually I 499 00:28:07,840 --> 00:28:09,960 Speaker 1: didn't have that in my notes, but I will sit 500 00:28:10,080 --> 00:28:13,280 Speaker 1: up every ten to fifteen minutes and stretch to one side, 501 00:28:13,359 --> 00:28:15,919 Speaker 1: stretch to the other, and sometimes people pass me as 502 00:28:15,920 --> 00:28:19,159 Speaker 1: I'm doing that. But I passed those people at mid 503 00:28:19,520 --> 00:28:22,159 Speaker 1: when their backs are hurting them. So think ahead to 504 00:28:22,640 --> 00:28:25,600 Speaker 1: all right, don't wait for that pain to start. Um. 505 00:28:25,720 --> 00:28:30,960 Speaker 1: Make those adjustments literally um frequently and that will go 506 00:28:31,080 --> 00:28:36,040 Speaker 1: away over time. Awesome so great? Uh Number seven, Hi Tom, 507 00:28:36,040 --> 00:28:38,480 Speaker 1: listen to your podcast Away Money Home every Day. Love. 508 00:28:38,520 --> 00:28:41,200 Speaker 1: It helps me with the frustration of traffic. I'm a 509 00:28:41,280 --> 00:28:45,600 Speaker 1: jim rat and literally listen to your association podcast. On Tuesday. 510 00:28:46,200 --> 00:28:48,120 Speaker 1: Was in the middle of my workout this morning and 511 00:28:48,160 --> 00:28:51,040 Speaker 1: my iPod shuffle. Yes I still have one, by the way, 512 00:28:51,240 --> 00:28:56,600 Speaker 1: I don't and I want one. I want several, uh, 513 00:28:56,840 --> 00:28:59,000 Speaker 1: because then you don't have your phone and you can 514 00:28:59,040 --> 00:29:02,200 Speaker 1: just listen to music. It I digress. I debated about 515 00:29:02,240 --> 00:29:05,080 Speaker 1: stopping to go and get my phone to finish with music, 516 00:29:05,120 --> 00:29:07,760 Speaker 1: but I remembered your podcast and I finished without music. 517 00:29:08,320 --> 00:29:10,280 Speaker 1: Thank you for your podcast. I'm fifty five and work 518 00:29:10,280 --> 00:29:13,200 Speaker 1: out because it clears my mind. No goals, It just 519 00:29:13,280 --> 00:29:16,160 Speaker 1: makes me feel good. And that's what you teach, coach, 520 00:29:16,280 --> 00:29:18,840 Speaker 1: is what I need to hear. All right. I love 521 00:29:18,920 --> 00:29:22,240 Speaker 1: this on so many levels as well. First, I love 522 00:29:22,320 --> 00:29:26,360 Speaker 1: that they finished. This person finished their workout. Finish what 523 00:29:26,400 --> 00:29:29,640 Speaker 1: you started right, And yes, we all love doing that. 524 00:29:29,720 --> 00:29:33,760 Speaker 1: We all. I love music, love, love beyond. I'm a musician, 525 00:29:33,800 --> 00:29:36,880 Speaker 1: play the drums, play the guitar, grew up playing in bands. 526 00:29:37,040 --> 00:29:39,320 Speaker 1: I have so many different ways to deliver music while 527 00:29:39,360 --> 00:29:44,040 Speaker 1: I exercise, including a waterproof iPod shuffle for swimming to 528 00:29:44,080 --> 00:29:47,560 Speaker 1: make it tolerable for me. But what I love most 529 00:29:47,600 --> 00:29:50,400 Speaker 1: about this so I love that. But I love that 530 00:29:50,480 --> 00:29:54,120 Speaker 1: they said. I'm going to read it again. I'm fifty 531 00:29:54,520 --> 00:29:57,040 Speaker 1: work out because it clears my mind. No goals, it 532 00:29:57,160 --> 00:30:02,640 Speaker 1: just makes me feel good that, my friends, is one 533 00:30:02,680 --> 00:30:08,720 Speaker 1: of the best goals. It's not weight loss. That's a goal. 534 00:30:08,960 --> 00:30:13,760 Speaker 1: We want to be a healthy weight. Carrying around excess 535 00:30:13,800 --> 00:30:18,640 Speaker 1: weight leads to a myriad of health issues. We want 536 00:30:18,680 --> 00:30:21,800 Speaker 1: to be a healthy weight. But that is the best 537 00:30:21,840 --> 00:30:26,240 Speaker 1: goal for our sanity, not vanity. And guess what, when 538 00:30:26,240 --> 00:30:28,480 Speaker 1: you work out for your sanity, the vanity side will 539 00:30:28,480 --> 00:30:32,800 Speaker 1: come over time. It actually comes quicker and easier because 540 00:30:32,840 --> 00:30:37,880 Speaker 1: you're not staring at the scale. Looking at the scale 541 00:30:37,920 --> 00:30:40,920 Speaker 1: is still good to monitor yourself, but you have to 542 00:30:40,920 --> 00:30:47,400 Speaker 1: give a time. But this line two words, no goals 543 00:30:47,440 --> 00:30:51,280 Speaker 1: and then it just makes me feel good. That's everything 544 00:30:51,960 --> 00:30:55,760 Speaker 1: that's first and foremost. While I do it, look better, 545 00:30:55,840 --> 00:30:59,440 Speaker 1: feel better, live longer, feel better. Doesn't matter why you 546 00:30:59,480 --> 00:31:02,440 Speaker 1: start to feel better, though, You're gonna look better and 547 00:31:02,480 --> 00:31:05,400 Speaker 1: live longer. If you exercise to exercise to live longer, 548 00:31:05,400 --> 00:31:08,000 Speaker 1: you're gonna feel better and look better. So I love, 549 00:31:08,080 --> 00:31:12,240 Speaker 1: love love this, all right, all right? Uh number eight, 550 00:31:12,280 --> 00:31:15,000 Speaker 1: I used all your hollandisms to run the broad Street 551 00:31:15,320 --> 00:31:18,080 Speaker 1: Run ten mile or yesterday, my first race in four 552 00:31:18,160 --> 00:31:21,040 Speaker 1: years after seares hamstring injury. I ran well below my 553 00:31:21,080 --> 00:31:24,400 Speaker 1: training times and met my goals of finishing, not getting injured, 554 00:31:24,440 --> 00:31:27,400 Speaker 1: and finished strong and happy. I rested the three days 555 00:31:27,440 --> 00:31:30,120 Speaker 1: before more than I have in the past, important right, 556 00:31:30,240 --> 00:31:33,680 Speaker 1: rested ate some simple cards the day before awesome, and 557 00:31:33,680 --> 00:31:35,960 Speaker 1: had my same pre workout drink I've been using before 558 00:31:36,000 --> 00:31:40,080 Speaker 1: the race. Kept it, you know, kept their routines really smart. 559 00:31:40,400 --> 00:31:43,680 Speaker 1: I did more cross training awesome, and generally ran three 560 00:31:43,760 --> 00:31:46,479 Speaker 1: runs a week due to my prior overuse injury, with 561 00:31:46,600 --> 00:31:50,400 Speaker 1: one longer run following your intermediate half marathon scheduled through 562 00:31:50,480 --> 00:31:53,360 Speaker 1: nine miles from my marathon method. That's one of my books, 563 00:31:53,360 --> 00:31:56,440 Speaker 1: one of my first second book with lots of hills 564 00:31:56,480 --> 00:31:59,520 Speaker 1: on my courses. As my legs got fatigued. Around mile eight, 565 00:32:00,040 --> 00:32:02,720 Speaker 1: I waved to all the spectators and smiled more. That's 566 00:32:02,760 --> 00:32:06,760 Speaker 1: one thing I promote in my books and lectures. Smiling 567 00:32:07,880 --> 00:32:12,240 Speaker 1: positive mindset, and when you just smile, your body responds 568 00:32:12,240 --> 00:32:14,560 Speaker 1: in a really positive way. By the way, the worse 569 00:32:14,680 --> 00:32:17,560 Speaker 1: I feel in my iron Man, in my marathons and 570 00:32:17,640 --> 00:32:20,320 Speaker 1: other races, the bigger the smile on my face. I 571 00:32:20,360 --> 00:32:23,080 Speaker 1: look like a lunatic, but I feel really good. Uh. 572 00:32:23,120 --> 00:32:25,960 Speaker 1: And she finishes up by saying, I finished tired, but 573 00:32:26,040 --> 00:32:29,760 Speaker 1: strong and very happy. Thanks for your solid advice and inspiration. 574 00:32:30,360 --> 00:32:35,080 Speaker 1: Thank you for reaching out. Congratulations and again followed a plan, 575 00:32:35,960 --> 00:32:43,200 Speaker 1: set a goal, listened, did less, did less, ran three 576 00:32:43,200 --> 00:32:48,640 Speaker 1: times a week. As she said, less, rested more than 577 00:32:48,680 --> 00:32:55,280 Speaker 1: ever before, cross trained more, cross training, excessive moderation. People, 578 00:32:56,560 --> 00:32:58,320 Speaker 1: we do what we're good at and what we enjoy, 579 00:32:58,360 --> 00:33:01,120 Speaker 1: which is great. That's a great start, but then we 580 00:33:01,160 --> 00:33:03,240 Speaker 1: need to fill in the gaps to continue to do 581 00:33:03,320 --> 00:33:06,200 Speaker 1: what we enjoy and what we're good at. If I 582 00:33:06,320 --> 00:33:10,120 Speaker 1: just ran, I would have problems. And I learned early 583 00:33:10,200 --> 00:33:12,959 Speaker 1: on as I started in this business and and started 584 00:33:12,960 --> 00:33:15,880 Speaker 1: studying it as well and competing. If I wanted to 585 00:33:16,120 --> 00:33:20,320 Speaker 1: enjoy forever what I enjoy, I had to do the 586 00:33:20,360 --> 00:33:23,400 Speaker 1: other things like strength training and stretching and swimming and 587 00:33:23,440 --> 00:33:26,280 Speaker 1: cross training with biking and so many other things so 588 00:33:26,320 --> 00:33:30,360 Speaker 1: that I can go out and run whenever I want. Congrats, awesome, 589 00:33:30,800 --> 00:33:34,280 Speaker 1: uh number nine, thanks for the continuing motivation. I started 590 00:33:34,280 --> 00:33:37,880 Speaker 1: listening to your podcast at the beginning of COVID. I'm 591 00:33:37,960 --> 00:33:40,720 Speaker 1: better and fitter now than ever, and continue to move forward. 592 00:33:40,720 --> 00:33:43,040 Speaker 1: I started noticing only small changes, like a drop in 593 00:33:43,120 --> 00:33:46,000 Speaker 1: resting heart rate. Now the scale is moving and I 594 00:33:46,040 --> 00:33:48,800 Speaker 1: can see muscle. Thank you, thank you, And I put 595 00:33:48,840 --> 00:33:50,120 Speaker 1: that in there. As I said at the start of 596 00:33:50,120 --> 00:33:53,240 Speaker 1: the show, what did this person say, started noticing first? 597 00:33:53,280 --> 00:33:56,040 Speaker 1: They said, oh, we gotta take only out. That's what 598 00:33:56,120 --> 00:33:59,680 Speaker 1: you're going to see. Small changes to start, and that's 599 00:33:59,760 --> 00:34:01,920 Speaker 1: all time. I don't want big changes. I don't want 600 00:34:01,920 --> 00:34:05,480 Speaker 1: to see a client lose ten pounds in three weeks. 601 00:34:06,320 --> 00:34:09,640 Speaker 1: Says it's water that they're dehydrating themselves, are doing things 602 00:34:09,719 --> 00:34:12,480 Speaker 1: that aren't going to work long term, and they're losing 603 00:34:12,560 --> 00:34:16,640 Speaker 1: muscle as a result of a deprivation diet. So this 604 00:34:16,719 --> 00:34:19,600 Speaker 1: is awesome, but this is these are the lessons, the 605 00:34:19,960 --> 00:34:23,120 Speaker 1: little things. You gotta grab these and go, oh, that's 606 00:34:23,719 --> 00:34:28,080 Speaker 1: that's one of the answers. Notice the small changes and 607 00:34:28,120 --> 00:34:30,480 Speaker 1: then the scale starts moving and then you start to 608 00:34:30,480 --> 00:34:34,120 Speaker 1: see muscle. They didn't give up. I did that episode 609 00:34:34,280 --> 00:34:37,960 Speaker 1: on ways to measure the success in your program. That 610 00:34:38,120 --> 00:34:42,000 Speaker 1: isn't the scale. That's what they're referring to. Heart rate. 611 00:34:42,200 --> 00:34:46,920 Speaker 1: That's really important that over time and quickly your heart 612 00:34:46,960 --> 00:34:49,399 Speaker 1: gets stronger. And one way to gauge that is your 613 00:34:49,480 --> 00:34:53,040 Speaker 1: resting heart rate. Not talked about enough. All you see 614 00:34:53,080 --> 00:34:55,600 Speaker 1: on Instagram and everything is look how skinny I am? 615 00:34:57,880 --> 00:35:01,480 Speaker 1: Guess what? How was that heart function? How is that cholesterol? 616 00:35:01,560 --> 00:35:06,440 Speaker 1: As the um person at the beginning talked about skinny unfit, 617 00:35:06,640 --> 00:35:09,960 Speaker 1: I love it, Oh my gosh. Greatest questions and comments. 618 00:35:10,280 --> 00:35:13,120 Speaker 1: Final one, Now, this person took a screenshot of an 619 00:35:13,160 --> 00:35:17,360 Speaker 1: Instagram account and said what do you think? And we 620 00:35:17,440 --> 00:35:20,480 Speaker 1: finished with this how do I read the whole thing? 621 00:35:20,560 --> 00:35:23,720 Speaker 1: So it's basically it's two screenshots. It was an Instagram post. 622 00:35:24,360 --> 00:35:26,040 Speaker 1: I'm not going to give you the name of the person. 623 00:35:26,239 --> 00:35:30,520 Speaker 1: That doesn't matter. Uh. They say, if you are looking 624 00:35:30,520 --> 00:35:35,280 Speaker 1: to truly maximize your adaptations to training, everything you do matters. 625 00:35:35,920 --> 00:35:38,560 Speaker 1: That's true, right, Where do they go from that? If 626 00:35:38,560 --> 00:35:42,200 Speaker 1: your goal is maximizing speed, everything must be geared towards 627 00:35:42,239 --> 00:35:47,319 Speaker 1: producing as much force as possible in minimum time. Absolutely not, 628 00:35:48,320 --> 00:35:52,279 Speaker 1: can't possibly do that. I'm not gonna spend too much 629 00:35:52,280 --> 00:35:56,680 Speaker 1: time on this one, but it's really important, and I 630 00:35:56,719 --> 00:35:58,200 Speaker 1: was trying not to spend too much time on any 631 00:35:58,200 --> 00:36:01,200 Speaker 1: of them. This will involve heavy, very heavy lifting and 632 00:36:01,400 --> 00:36:06,360 Speaker 1: very light, very fast movements. High volumes of intense cardio 633 00:36:06,560 --> 00:36:09,160 Speaker 1: have a negative effect on this. You don't want to 634 00:36:10,239 --> 00:36:15,440 Speaker 1: not do cardio. And yes, your goal is not just 635 00:36:16,200 --> 00:36:18,680 Speaker 1: light cardio. You need to have a mix. If you're 636 00:36:18,840 --> 00:36:21,480 Speaker 1: if you're struggling to gain strength and speed, try cutting 637 00:36:21,480 --> 00:36:24,200 Speaker 1: out all your demanding cardio for two to three months 638 00:36:24,200 --> 00:36:26,839 Speaker 1: and just work on max strength, power and speed. Okay, 639 00:36:26,880 --> 00:36:29,680 Speaker 1: there's so much wrong in that paragraph. That's where it 640 00:36:29,760 --> 00:36:32,399 Speaker 1: just goes sideways. Kind of went sideways at the start. 641 00:36:32,480 --> 00:36:34,720 Speaker 1: But if you've been struggling to gain strength and speed, 642 00:36:34,880 --> 00:36:37,840 Speaker 1: those are two totally different things for the you know, 643 00:36:38,400 --> 00:36:44,839 Speaker 1: are you a powerlifter or are you a sprinter? Now, 644 00:36:44,880 --> 00:36:48,480 Speaker 1: obviously there's there's certain combinations of the two. I want 645 00:36:48,480 --> 00:36:52,359 Speaker 1: to get too deep into the weeds here, But how 646 00:36:52,400 --> 00:36:55,920 Speaker 1: are you building speed if you're cutting out all your 647 00:36:55,960 --> 00:37:02,080 Speaker 1: demanding cardio you amply metrics. I assume there's a lot 648 00:37:02,080 --> 00:37:04,080 Speaker 1: of assumptions I have to make here, But the point 649 00:37:04,120 --> 00:37:09,239 Speaker 1: is these absolutes, these absolutes, and so where people get hurt. 650 00:37:09,680 --> 00:37:13,440 Speaker 1: These are people I beat at fifty two. I feel 651 00:37:13,520 --> 00:37:16,719 Speaker 1: really good because I've built this base of strength for 652 00:37:16,840 --> 00:37:20,640 Speaker 1: thirty some odd years, not playing into the ego, not 653 00:37:20,680 --> 00:37:23,400 Speaker 1: playing into the absolutes that you have to do this 654 00:37:23,440 --> 00:37:29,400 Speaker 1: and you have to go hard every day. No, and 655 00:37:29,400 --> 00:37:34,600 Speaker 1: and just work on max strength, power and speed. Those 656 00:37:34,640 --> 00:37:46,200 Speaker 1: are tough to separate the way they are saying it. Yeah, yes, 657 00:37:46,360 --> 00:37:49,000 Speaker 1: there is specific adaptations to impose demands. In other words, 658 00:37:49,000 --> 00:37:50,640 Speaker 1: you want to get good at something, you practice that thing, 659 00:37:50,760 --> 00:37:54,239 Speaker 1: of course, but you can't just practice that thing or 660 00:37:54,280 --> 00:37:59,920 Speaker 1: you'll get hurt. And there is the rule. Right, Marathon 661 00:38:00,000 --> 00:38:05,920 Speaker 1: honors spend of the time running way below their marathon pace, 662 00:38:07,600 --> 00:38:13,720 Speaker 1: of their time running at or above marathon pace, building 663 00:38:13,840 --> 00:38:17,239 Speaker 1: endurance and speed. Now, again there's a lot of physiology 664 00:38:17,280 --> 00:38:19,879 Speaker 1: that goes in here, but my point is this absolute 665 00:38:21,160 --> 00:38:23,400 Speaker 1: You don't cut out the other things and just focus 666 00:38:23,440 --> 00:38:28,520 Speaker 1: on that thing, right, Now, yeah, if you're a max squatter, 667 00:38:29,680 --> 00:38:31,600 Speaker 1: you could have spent a lot of time max squatting, 668 00:38:31,640 --> 00:38:35,040 Speaker 1: but that's not the only thing you're gonna do. And 669 00:38:35,080 --> 00:38:37,439 Speaker 1: if you're a sprinter you're doing a hundred yard dash, 670 00:38:37,680 --> 00:38:40,160 Speaker 1: probably shouldn't go out and do, you know, fifty mile 671 00:38:40,280 --> 00:38:44,080 Speaker 1: weeks running. But you can't just sprint. You gotta do 672 00:38:44,120 --> 00:38:48,160 Speaker 1: a lot of other things. Pio metrics base strength. So 673 00:38:48,200 --> 00:38:51,640 Speaker 1: my point is this all or nothing approach to so 674 00:38:51,800 --> 00:38:57,760 Speaker 1: much of this, especially in fitness, it's just not true. 675 00:38:58,040 --> 00:39:01,080 Speaker 1: It's not the science. You need build that base of strength. 676 00:39:01,120 --> 00:39:03,200 Speaker 1: You need to have your recovery days and the recovery days. 677 00:39:03,200 --> 00:39:07,640 Speaker 1: This person is saying just do nothing. No, you need 678 00:39:07,680 --> 00:39:13,560 Speaker 1: to do other types of complementary exercise and programming. You know, 679 00:39:13,640 --> 00:39:16,399 Speaker 1: you can't just do plient metrics every day. If you're 680 00:39:16,400 --> 00:39:20,600 Speaker 1: working to build explosive speed, it's actually less to higher 681 00:39:20,640 --> 00:39:25,480 Speaker 1: the intensity, the less you can do of it. Now, again, 682 00:39:25,840 --> 00:39:28,080 Speaker 1: you don't go out and run twenty mile runs frequently. 683 00:39:28,120 --> 00:39:30,359 Speaker 1: If you're trying to be a sprinter, which you still 684 00:39:30,360 --> 00:39:32,040 Speaker 1: have to build your cardio. You still have to build 685 00:39:32,040 --> 00:39:35,279 Speaker 1: that that that base of strength and maintain it. And 686 00:39:35,280 --> 00:39:37,959 Speaker 1: there are different energy systems involved and things like that. Again, 687 00:39:38,040 --> 00:39:40,200 Speaker 1: don't want to go deep into the weeds on that. 688 00:39:40,480 --> 00:39:45,480 Speaker 1: It's the absolutes. Okay, enough, so yeah, the extremes are 689 00:39:45,960 --> 00:39:49,799 Speaker 1: what's the line. If your goal is maximizing speed, everything 690 00:39:49,880 --> 00:39:52,400 Speaker 1: must be geared towards producing as much force as possible 691 00:39:52,440 --> 00:39:55,560 Speaker 1: in minimum time. No again, taking a little bit of 692 00:39:55,560 --> 00:39:59,279 Speaker 1: science and just not really understanding it, making it this 693 00:39:59,360 --> 00:40:01,840 Speaker 1: absolute and you're gonna have results in a short amount 694 00:40:01,840 --> 00:40:03,640 Speaker 1: of time, you're gonna get hurt, and you're gonna have 695 00:40:03,640 --> 00:40:08,080 Speaker 1: diminishing returns over time. Is that simple? It's the boring stuff. 696 00:40:08,160 --> 00:40:11,160 Speaker 1: Leave you with that, Like, that's the fun stuff, right, 697 00:40:12,040 --> 00:40:15,000 Speaker 1: the jumping up and down on a box, doing certain drills, 698 00:40:15,440 --> 00:40:20,319 Speaker 1: going heavy, But that's not the homework. You gotta earn 699 00:40:20,320 --> 00:40:22,960 Speaker 1: the right to do all those things, and you got 700 00:40:22,960 --> 00:40:27,680 Speaker 1: to continue to maintain certain aspects of your fitness and 701 00:40:27,760 --> 00:40:31,000 Speaker 1: strength and balance to be able to continue to do 702 00:40:31,040 --> 00:40:34,200 Speaker 1: those things injury free. Enough. Thank you for reaching out. Awesome, 703 00:40:34,239 --> 00:40:36,840 Speaker 1: such a great mix of stuff. If you want to 704 00:40:36,880 --> 00:40:38,759 Speaker 1: reach out, questions, comments, and I have many more to 705 00:40:38,800 --> 00:40:42,960 Speaker 1: get to, but reach out. Tom h Fit is Instagram 706 00:40:42,960 --> 00:40:45,520 Speaker 1: and Twitter. Tom h Fit also go to fitness disruptive 707 00:40:45,560 --> 00:40:48,279 Speaker 1: dot com. Thank you so much for listening and if 708 00:40:48,320 --> 00:40:51,760 Speaker 1: you can follow the show, comment you know Leaven comments 709 00:40:51,840 --> 00:40:54,640 Speaker 1: like this super helpful. I want this show to grow 710 00:40:55,280 --> 00:40:57,600 Speaker 1: as much as possible and continue. I will do it 711 00:40:57,640 --> 00:41:00,360 Speaker 1: as long as I can. She gotta help. I support 712 00:41:00,360 --> 00:41:02,879 Speaker 1: in the show whenever you can, and it's greatly appreciated. 713 00:41:03,160 --> 00:41:06,160 Speaker 1: Micro Workout Plan is the most recent book Tom Holland. 714 00:41:06,200 --> 00:41:08,960 Speaker 1: Fitness dot Com. Lots of content there if you're interested, 715 00:41:09,560 --> 00:41:14,280 Speaker 1: like one goal, do what I love, which is bringing 716 00:41:14,320 --> 00:41:16,840 Speaker 1: you the best in fitness, and I'm going to continue 717 00:41:16,840 --> 00:41:19,160 Speaker 1: to do it myself. I'm gonna do what I ask 718 00:41:19,239 --> 00:41:22,480 Speaker 1: you to do. I'm an experiment of one. There's no 719 00:41:22,520 --> 00:41:24,640 Speaker 1: one way to do this, but I'm gonna give you 720 00:41:24,760 --> 00:41:27,800 Speaker 1: all the scientific options so you can find the foods 721 00:41:27,840 --> 00:41:30,600 Speaker 1: you love and the exercise you love so you can 722 00:41:30,640 --> 00:41:35,840 Speaker 1: live your best life. There are three things we all control, 723 00:41:36,320 --> 00:41:38,360 Speaker 1: how much we move when we put into our mouths 724 00:41:38,360 --> 00:41:42,480 Speaker 1: and our attitudes, and that is awesome. I am Tom Holland. 725 00:41:42,680 --> 00:41:50,400 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 726 00:41:50,440 --> 00:41:53,719 Speaker 1: a production of I Heart Radio. For more podcasts from 727 00:41:53,719 --> 00:41:57,400 Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple podcasts, 728 00:41:57,640 --> 00:41:59,880 Speaker 1: or wherever you listen to your favorite shows.