1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,480 --> 00:00:15,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. My 3 00:00:15,080 --> 00:00:19,759 Speaker 1: guess is many people will listen to this podcast just 4 00:00:20,480 --> 00:00:25,880 Speaker 1: looking at the title, and that is how fitness magazines 5 00:00:26,400 --> 00:00:29,120 Speaker 1: have operated for years. Were used to back when there 6 00:00:29,160 --> 00:00:35,880 Speaker 1: were many fitness magazines and fitness products that promise flat abs. 7 00:00:36,479 --> 00:00:40,760 Speaker 1: That has pretty much driven the business right along with 8 00:00:41,400 --> 00:00:44,720 Speaker 1: weight loss. Weight loss and flat abs, and the two 9 00:00:45,000 --> 00:00:49,520 Speaker 1: are obviously connected, but it's the holy grail, the six 10 00:00:49,600 --> 00:00:55,560 Speaker 1: pack or the flat abs, just toning that midsection. So 11 00:00:56,160 --> 00:01:02,480 Speaker 1: many people want it. And again, that is how so 12 00:01:02,560 --> 00:01:06,720 Speaker 1: much of the fitness industry has positioned itself, and it 13 00:01:06,880 --> 00:01:10,039 Speaker 1: is the perfect topic for Fitness Disrupted. Now I have 14 00:01:10,120 --> 00:01:14,280 Speaker 1: touched upon it, it crosses over on so many other podcasts. 15 00:01:14,640 --> 00:01:19,440 Speaker 1: I'm gonna give though nine of the top mistakes I 16 00:01:19,480 --> 00:01:23,440 Speaker 1: have seen over the years, and in future podcast there's 17 00:01:23,600 --> 00:01:25,560 Speaker 1: a couple of these that are that are great. We're 18 00:01:25,560 --> 00:01:28,319 Speaker 1: gonna talk about crunches that I will blow out even 19 00:01:28,400 --> 00:01:34,000 Speaker 1: more and deal with in a specific podcast with more studies. 20 00:01:34,200 --> 00:01:38,240 Speaker 1: I have one great study, just perfect study for this show, 21 00:01:38,240 --> 00:01:41,440 Speaker 1: but I want this to be quick and informative. And 22 00:01:41,480 --> 00:01:43,760 Speaker 1: with the takeaways, and at the very end of the show, 23 00:01:44,000 --> 00:01:45,760 Speaker 1: I'm going to give you my go to what I 24 00:01:45,800 --> 00:01:48,600 Speaker 1: have been doing for decades and that has totally worked 25 00:01:48,600 --> 00:01:51,640 Speaker 1: for me and worked for my clients as well, and 26 00:01:51,680 --> 00:01:54,680 Speaker 1: as part of my new book, The micro Workout Plan. Okay, 27 00:01:54,760 --> 00:01:58,760 Speaker 1: these are things that have been proven through yes, anecdotal, 28 00:01:58,960 --> 00:02:00,720 Speaker 1: but wait till I give you that that. He can't wait, 29 00:02:00,800 --> 00:02:02,360 Speaker 1: kind of want to do it right away. But it's 30 00:02:02,400 --> 00:02:05,880 Speaker 1: the way we're gonna end the show talking about crunches specifically. 31 00:02:05,920 --> 00:02:11,200 Speaker 1: But it's this stuff that works. I promise you when 32 00:02:11,440 --> 00:02:15,440 Speaker 1: you apply everything I talked about, it works. It works. 33 00:02:15,760 --> 00:02:17,720 Speaker 1: You gotta give a time, you gotta be consistent, and 34 00:02:17,760 --> 00:02:20,880 Speaker 1: you have to listen. Okay, you have to follow yes 35 00:02:20,919 --> 00:02:23,600 Speaker 1: the science and yes the anecdotal, and then what works 36 00:02:23,639 --> 00:02:26,919 Speaker 1: for you and what you will do consistently. And that's 37 00:02:26,919 --> 00:02:30,600 Speaker 1: different for diet, that's different for exercise, and it's different 38 00:02:30,600 --> 00:02:34,560 Speaker 1: for ab exercises. There's so many options, but I'm gonna 39 00:02:34,560 --> 00:02:37,160 Speaker 1: give you the ones that have been proven to work 40 00:02:37,200 --> 00:02:40,400 Speaker 1: and be really effective and and lower on the injury scale. 41 00:02:40,400 --> 00:02:43,040 Speaker 1: That's gonna be a part of this as well. All right, 42 00:02:43,080 --> 00:02:44,920 Speaker 1: So let me just give a story I've given before. 43 00:02:45,480 --> 00:02:47,200 Speaker 1: Some of you may have heard it, but it bears 44 00:02:47,480 --> 00:02:50,080 Speaker 1: repeating because it plays right into the show and a 45 00:02:50,120 --> 00:02:52,680 Speaker 1: couple of the mistakes as well. So back when I 46 00:02:52,720 --> 00:02:55,000 Speaker 1: was a trainer many years ago New York City, I 47 00:02:55,000 --> 00:02:57,560 Speaker 1: started training an up and coming actor and this guy 48 00:02:57,720 --> 00:03:00,320 Speaker 1: wanted nothing more than flat abs, and he had a 49 00:03:00,360 --> 00:03:03,720 Speaker 1: couple extra pounds and and he wanted to, you know, 50 00:03:03,919 --> 00:03:06,400 Speaker 1: get that six pack. And he was young enough that 51 00:03:06,480 --> 00:03:08,240 Speaker 1: it was gonna be easier, right because he was in 52 00:03:08,320 --> 00:03:12,120 Speaker 1: his mid twenties at the time. And he said, I 53 00:03:12,160 --> 00:03:15,320 Speaker 1: want to do two thousand crunches a day. And I said, 54 00:03:15,360 --> 00:03:19,080 Speaker 1: what are you talking about? What are you talking about? 55 00:03:19,440 --> 00:03:22,040 Speaker 1: And he said, well, I just read that Antonio Sabato 56 00:03:22,160 --> 00:03:24,919 Speaker 1: Junior did a thousand and so we're gonna do two thousand. 57 00:03:24,960 --> 00:03:27,320 Speaker 1: I'm gonna do two thousand, and by the way, you're 58 00:03:27,320 --> 00:03:29,400 Speaker 1: gonna come up with a plan for me. And you're 59 00:03:29,440 --> 00:03:31,120 Speaker 1: not only gonna come up with the plan all the 60 00:03:31,160 --> 00:03:34,920 Speaker 1: different types of crunches and ab exercises, you're gonna do 61 00:03:34,960 --> 00:03:37,119 Speaker 1: them with me. And I said, you know what, that's 62 00:03:37,160 --> 00:03:40,400 Speaker 1: actually gonna take longer than an hour, and so it's 63 00:03:40,480 --> 00:03:42,000 Speaker 1: like two he said I don't care. Then we're gonna 64 00:03:42,040 --> 00:03:44,520 Speaker 1: do two sessions back to back, and we're gonna do 65 00:03:44,520 --> 00:03:47,160 Speaker 1: two thousand crunches. Now. I bring this story up for 66 00:03:47,200 --> 00:03:51,000 Speaker 1: several reasons. First of all, it was ridiculous, and I 67 00:03:51,080 --> 00:03:56,280 Speaker 1: say that nineteen hundred of those were wasted time. And 68 00:03:56,280 --> 00:03:59,080 Speaker 1: this is extremes. We always learned from the extremes. I 69 00:03:59,120 --> 00:04:01,280 Speaker 1: begged him not to do it, wrote this in a 70 00:04:01,440 --> 00:04:04,920 Speaker 1: couple of my books, but he was adamant, and I said, okay, 71 00:04:04,960 --> 00:04:07,720 Speaker 1: well we'll do this. And I would say, you're wasting 72 00:04:08,280 --> 00:04:11,520 Speaker 1: definitely the second hour, if not, you know, forty five 73 00:04:11,560 --> 00:04:15,120 Speaker 1: minutes of the first. Uh. But I was young. I 74 00:04:15,200 --> 00:04:17,719 Speaker 1: was just starting as a trainer. You did what the 75 00:04:18,400 --> 00:04:20,599 Speaker 1: I didn't have the leeway to do what I wanted 76 00:04:20,600 --> 00:04:23,480 Speaker 1: to do. That takes a while. You're working for a gym, 77 00:04:23,520 --> 00:04:25,360 Speaker 1: and you do what the client says as long as 78 00:04:25,360 --> 00:04:27,440 Speaker 1: it's not gonna hurt them. And this wasn't gonna hurt him. 79 00:04:27,440 --> 00:04:28,960 Speaker 1: It just it was a waste of time and money 80 00:04:29,040 --> 00:04:31,800 Speaker 1: in my opinion, even at the time. But we did it. 81 00:04:33,440 --> 00:04:36,320 Speaker 1: He didn't see the results because he didn't do the 82 00:04:36,360 --> 00:04:38,440 Speaker 1: things I'm going to talk about. He didn't change his diet. 83 00:04:38,680 --> 00:04:41,239 Speaker 1: He didn't do enough cardio, And it does not matter 84 00:04:41,600 --> 00:04:46,239 Speaker 1: how many crunches you do, you cannot achieve a flat ABS. 85 00:04:46,240 --> 00:04:49,760 Speaker 1: You will get a strong mid section underneath that wayer 86 00:04:49,839 --> 00:04:52,200 Speaker 1: you are trying to get rid of. All right, great 87 00:04:52,200 --> 00:04:56,440 Speaker 1: way to start it, and extreme extreme two thousand crunches. 88 00:04:57,400 --> 00:04:59,360 Speaker 1: So for those of you who are slaving way crunches 89 00:04:59,400 --> 00:05:03,440 Speaker 1: and not see being the results, here's great news. Stop 90 00:05:04,839 --> 00:05:07,400 Speaker 1: and do the things I'm going to tell you to do, 91 00:05:07,520 --> 00:05:10,040 Speaker 1: and avoid the things that I'm going to tell you 92 00:05:10,200 --> 00:05:13,159 Speaker 1: so many of you do over and over. I saw 93 00:05:13,200 --> 00:05:15,880 Speaker 1: it in the gym this morning. Quick break, we'll be 94 00:05:15,960 --> 00:05:30,600 Speaker 1: right back. Top nine AB mistakes. I remember looking at 95 00:05:31,880 --> 00:05:36,359 Speaker 1: two different magazines. They were Fitness Magazine two different years, 96 00:05:36,560 --> 00:05:38,640 Speaker 1: years apart. I'd say it was the same month. It 97 00:05:38,720 --> 00:05:43,120 Speaker 1: was like January two thousand five and then January, and 98 00:05:43,160 --> 00:05:47,719 Speaker 1: the cover was almost identical with the huge blowout the top. 99 00:05:48,040 --> 00:05:50,960 Speaker 1: You know, the most prominent headline on the cover of 100 00:05:51,000 --> 00:05:55,880 Speaker 1: both magazines, same magazine, different years, same month, abs how 101 00:05:55,920 --> 00:05:58,960 Speaker 1: to get flat abs. It's it's as I started the 102 00:05:58,960 --> 00:06:03,839 Speaker 1: show by saying, it's something many people want. Now, here's 103 00:06:03,880 --> 00:06:06,880 Speaker 1: the number one mistake you're making when you try to 104 00:06:07,000 --> 00:06:10,160 Speaker 1: get to to reduce your midsection, to get rid of 105 00:06:10,200 --> 00:06:16,880 Speaker 1: those love handles, to decrease your abdominal adpocity, the fat deposits. Okay, 106 00:06:17,040 --> 00:06:18,880 Speaker 1: the number one thing is that's all you do. If 107 00:06:18,920 --> 00:06:22,400 Speaker 1: you just do abdominal exercises and you don't take what 108 00:06:22,440 --> 00:06:26,200 Speaker 1: I call the three pronged approach, it will never happen. 109 00:06:27,040 --> 00:06:31,039 Speaker 1: It can't physically for most people unless you're sixteen years 110 00:06:31,040 --> 00:06:34,719 Speaker 1: old twenty. But for most people who are listening to 111 00:06:34,760 --> 00:06:37,760 Speaker 1: the show who have that issue, who are a little 112 00:06:37,800 --> 00:06:40,680 Speaker 1: bit older, you have to take a three pronged approach, 113 00:06:41,960 --> 00:06:44,760 Speaker 1: and it goes with everything. When it comes to exercise 114 00:06:44,800 --> 00:06:48,960 Speaker 1: and fitness and being balanced, it's what you eat, it's 115 00:06:48,960 --> 00:06:53,640 Speaker 1: how many cowies you burn, and then it's the abdominal exercises. 116 00:06:54,040 --> 00:06:58,599 Speaker 1: But the abdominal exercises are a distant third when it 117 00:06:58,720 --> 00:07:02,040 Speaker 1: comes to achieveing a flat mid section. There's so many 118 00:07:02,080 --> 00:07:05,600 Speaker 1: people who have flat mid sections, even older, just due 119 00:07:05,640 --> 00:07:09,720 Speaker 1: to genetics and how much they eat or don't eat. 120 00:07:10,160 --> 00:07:12,040 Speaker 1: So in other words, they are not even doing crunches, 121 00:07:12,600 --> 00:07:14,600 Speaker 1: they are not doing planks, they are not doing any 122 00:07:14,640 --> 00:07:18,960 Speaker 1: abdominal exercises. But because of the ectomorph body frame. For 123 00:07:19,040 --> 00:07:21,720 Speaker 1: many of them, they are the skinnier type to begin with, 124 00:07:23,080 --> 00:07:26,680 Speaker 1: and then they don't consume as many calories as even 125 00:07:26,720 --> 00:07:29,600 Speaker 1: many people think. And then they probably move a lot 126 00:07:29,680 --> 00:07:34,520 Speaker 1: during the day that neat non exercise activity thermogenesis. So 127 00:07:34,600 --> 00:07:37,160 Speaker 1: my point is very simple. You need to take a 128 00:07:37,160 --> 00:07:41,400 Speaker 1: three pronged approach to reduce the fat deposits around eurype 129 00:07:41,440 --> 00:07:44,800 Speaker 1: don layer, which by the way, is like the most 130 00:07:44,880 --> 00:07:47,840 Speaker 1: unhealthy place we can have excess fat, which is what 131 00:07:47,920 --> 00:07:52,000 Speaker 1: one reason why men die earlier than than females than 132 00:07:52,000 --> 00:07:55,119 Speaker 1: women because we tend to carry it more there. Women 133 00:07:55,200 --> 00:07:57,280 Speaker 1: as they age, it starts to shift over there with 134 00:07:57,320 --> 00:08:00,360 Speaker 1: the hormone changes and things like that. But you need 135 00:08:00,400 --> 00:08:02,960 Speaker 1: to do your cardio to burn calories and strengthen your heart. 136 00:08:03,200 --> 00:08:05,800 Speaker 1: But to burn calories when it comes to reducing the 137 00:08:05,800 --> 00:08:09,360 Speaker 1: fat deposits around your midsection, Secondly, you need to reduce 138 00:08:09,360 --> 00:08:12,880 Speaker 1: your calories through your eating, and then third a distance. Third, 139 00:08:12,920 --> 00:08:16,880 Speaker 1: as I said, that's the abdominal exercises, and I will 140 00:08:16,920 --> 00:08:20,320 Speaker 1: get to what and how much shortly. But if you 141 00:08:20,320 --> 00:08:23,400 Speaker 1: don't change those first two things, you will not achieve 142 00:08:23,480 --> 00:08:27,480 Speaker 1: your results. Here's the great takeaway finishing up number one. 143 00:08:27,640 --> 00:08:33,080 Speaker 1: When you change all three a little bit, that's sustainable. 144 00:08:33,400 --> 00:08:36,280 Speaker 1: That works just like everything else. Weight loss, if you 145 00:08:36,360 --> 00:08:39,959 Speaker 1: only change your diet, if you only try to reduce 146 00:08:40,040 --> 00:08:44,079 Speaker 1: by thousand or two thousand crazy calories per day, unsustainable 147 00:08:44,559 --> 00:08:48,520 Speaker 1: and not gonna work long term. If you just do exercise, 148 00:08:48,520 --> 00:08:51,600 Speaker 1: you're not gonna you know, hundred calories per mile, five 149 00:08:51,640 --> 00:08:54,520 Speaker 1: to six hundred calories per hour for the most part. 150 00:08:54,679 --> 00:08:58,240 Speaker 1: I know your watches are telling you differently, quite often wrong. 151 00:08:58,240 --> 00:09:01,120 Speaker 1: We've done shows on that as well. But when you 152 00:09:01,200 --> 00:09:04,839 Speaker 1: burn a couple hundred more through exercise, when you reduce 153 00:09:05,000 --> 00:09:07,600 Speaker 1: and take in a couple hundred or more or less 154 00:09:07,840 --> 00:09:11,520 Speaker 1: every day, and then you add in the abdominal exercises, 155 00:09:11,800 --> 00:09:16,600 Speaker 1: that's success. Okay. Number two, and had to start with 156 00:09:16,600 --> 00:09:18,400 Speaker 1: that one, by the way, that sets the tone for 157 00:09:18,440 --> 00:09:24,840 Speaker 1: everything three pronged approach sustainable. Number two, you are spending 158 00:09:24,880 --> 00:09:29,440 Speaker 1: too much time doing them. So if you are spending 159 00:09:29,520 --> 00:09:34,640 Speaker 1: thirty minutes even twenty minutes doing abdominal exercise, unless you're 160 00:09:34,640 --> 00:09:38,719 Speaker 1: a professional fitness person, that's way too much time. The 161 00:09:38,800 --> 00:09:41,000 Speaker 1: number one reason people get for not exercising is lack 162 00:09:41,040 --> 00:09:43,559 Speaker 1: of time. Now you need to be doing full body 163 00:09:43,559 --> 00:09:46,720 Speaker 1: workouts to get as strong from head to toe and 164 00:09:46,760 --> 00:09:50,199 Speaker 1: build that lean muscle that's more metabolically active. That will 165 00:09:50,240 --> 00:09:55,400 Speaker 1: actually help significantly reduce your midsection. And you need to 166 00:09:55,440 --> 00:09:58,760 Speaker 1: be burning calories through cardio as well as strengthening your heart. 167 00:09:59,360 --> 00:10:02,520 Speaker 1: So again, unless you're doing two hours a day every day, 168 00:10:02,720 --> 00:10:06,560 Speaker 1: spending twenty minutes on abdominant exercises is way too much. 169 00:10:07,200 --> 00:10:09,840 Speaker 1: And I have used my own rule of thumb for 170 00:10:10,120 --> 00:10:13,679 Speaker 1: years now, and it's a basic ten percent rule. So 171 00:10:13,720 --> 00:10:15,600 Speaker 1: if you are someone who is working out, going to 172 00:10:15,640 --> 00:10:18,440 Speaker 1: the gym or doing it at home for thirty minutes, 173 00:10:18,480 --> 00:10:24,560 Speaker 1: forty five minutes, sixty minutes roughly, of that time, in 174 00:10:24,640 --> 00:10:28,320 Speaker 1: my opinion and experience should be abdominant exercises. You're doing 175 00:10:28,360 --> 00:10:31,640 Speaker 1: thirty minute workout three to four minutes, and if you 176 00:10:31,679 --> 00:10:34,760 Speaker 1: do it correctly, that is all you need. And if 177 00:10:34,760 --> 00:10:37,120 Speaker 1: you're changing your diet a little bit and you're burning 178 00:10:37,160 --> 00:10:41,280 Speaker 1: calories a little bit more, that's all you need three 179 00:10:41,280 --> 00:10:43,400 Speaker 1: to four. If you're doing an hour, I'll take six 180 00:10:43,440 --> 00:10:48,640 Speaker 1: to seven minutes roughly and again, NonStop, not wasting time, 181 00:10:48,760 --> 00:10:55,480 Speaker 1: effective exercises, that is all you need. Micro workouts. Okay, 182 00:10:55,960 --> 00:10:59,200 Speaker 1: and let me say this too, the micro workouts are 183 00:10:59,200 --> 00:11:02,000 Speaker 1: done throughout the day. I've been doing it that way 184 00:11:02,120 --> 00:11:06,720 Speaker 1: again since I was fourteen fifteen years old. So when 185 00:11:06,720 --> 00:11:09,440 Speaker 1: you're you say, well it's not enough. It's totally enough. 186 00:11:09,920 --> 00:11:13,080 Speaker 1: But when you do the three to four minutes wake 187 00:11:13,160 --> 00:11:14,800 Speaker 1: up in the morning, I go down to my home 188 00:11:14,880 --> 00:11:19,160 Speaker 1: Jim boom, there's a set done, I start my day, 189 00:11:19,160 --> 00:11:22,880 Speaker 1: and I finished my day oftentimes not all the time, 190 00:11:22,920 --> 00:11:25,760 Speaker 1: but oftentimes with the workout I will give you at 191 00:11:25,800 --> 00:11:28,240 Speaker 1: the end of the show. So it's working it into 192 00:11:28,280 --> 00:11:32,040 Speaker 1: your day. Common theme of this show. It's not just 193 00:11:32,160 --> 00:11:35,160 Speaker 1: about going to the gym. Those days are over. You 194 00:11:35,240 --> 00:11:37,559 Speaker 1: can if you want, but it's what we do outside 195 00:11:37,920 --> 00:11:40,800 Speaker 1: that makes all the difference in the world. All right, 196 00:11:40,920 --> 00:11:46,360 Speaker 1: Number three seen this for decades. The person who is 197 00:11:46,400 --> 00:11:51,840 Speaker 1: doing the hundred let's call them crunches, but that's being generous. 198 00:11:52,480 --> 00:11:56,400 Speaker 1: Hundred pulse things neck ups on a stability ball in 199 00:11:56,440 --> 00:12:00,000 Speaker 1: the middle of the gym. And as I've said before, 200 00:12:00,200 --> 00:12:02,600 Speaker 1: or I see the first couple and I know exactly 201 00:12:02,600 --> 00:12:05,520 Speaker 1: that this person is just they have that high number 202 00:12:05,559 --> 00:12:07,560 Speaker 1: in mind. I'm gonna do fifty, I'm gonna do seventy five, 203 00:12:07,600 --> 00:12:11,560 Speaker 1: I'm gonna do a hundred, but they're not quality. They're 204 00:12:11,600 --> 00:12:15,000 Speaker 1: focused on quantity rather than quality. And I would much 205 00:12:15,120 --> 00:12:20,320 Speaker 1: rather you do ten really good ones than one hundred 206 00:12:21,280 --> 00:12:24,280 Speaker 1: poor ones. And the ones that are going to change 207 00:12:24,280 --> 00:12:28,400 Speaker 1: your body and strengthen your body. It's not momentum, it's 208 00:12:28,440 --> 00:12:30,480 Speaker 1: not as many reps as possible. The goal is to 209 00:12:30,559 --> 00:12:35,920 Speaker 1: recruit the muscle fibers. The goal is to overload and 210 00:12:36,040 --> 00:12:40,640 Speaker 1: challenge the muscle fibers. So if you're just using momentum 211 00:12:40,640 --> 00:12:45,080 Speaker 1: and bouncing and using you know, gravity and just swinging 212 00:12:45,080 --> 00:12:48,600 Speaker 1: yourself through the movement, that's not gonna cut it. That's 213 00:12:48,600 --> 00:12:51,240 Speaker 1: not gonna do it. And here's a great secret, especially 214 00:12:51,320 --> 00:12:56,040 Speaker 1: for you men out there, pilates. I taught Matt Pilates 215 00:12:56,080 --> 00:12:58,960 Speaker 1: for a couple of years. I took pilates, the machines, 216 00:12:59,080 --> 00:13:03,000 Speaker 1: all that kind of stuff, and it connected me to 217 00:13:03,200 --> 00:13:08,800 Speaker 1: my abdominals incredibly, because you need that neuromuscular connection. I 218 00:13:08,880 --> 00:13:13,520 Speaker 1: often talk about people who are stronger are recruiting more 219 00:13:13,600 --> 00:13:17,040 Speaker 1: muscle fibers. That's where it starts. So the short of 220 00:13:17,080 --> 00:13:20,120 Speaker 1: it is, the more advanced you are, the more you 221 00:13:20,240 --> 00:13:24,559 Speaker 1: utilize good form over time, the fewer repetitions you have 222 00:13:24,640 --> 00:13:28,480 Speaker 1: to do. To get the same, if not greater results, 223 00:13:29,160 --> 00:13:33,040 Speaker 1: then the beginner, you're doing it better. You are recruiting 224 00:13:33,040 --> 00:13:36,880 Speaker 1: more muscle fibers with every single repetition. And that's why 225 00:13:37,080 --> 00:13:39,959 Speaker 1: I am such a stickler for good form and why 226 00:13:39,960 --> 00:13:44,760 Speaker 1: I'm such a proponent of slower repetitions. It's about connecting 227 00:13:45,160 --> 00:13:48,319 Speaker 1: with the muscle fibers. And here's one takeaway I'll give 228 00:13:48,320 --> 00:13:50,160 Speaker 1: you to finish this one up. If you want to 229 00:13:50,200 --> 00:13:53,520 Speaker 1: do a hundred, that's fine, but I want you to 230 00:13:53,520 --> 00:13:57,000 Speaker 1: do four different kinds. I don't want a hundred of 231 00:13:57,000 --> 00:14:01,480 Speaker 1: the same horrible stability ball bounces. I want five of this, 232 00:14:02,160 --> 00:14:06,160 Speaker 1: of this, of this, and of this better. Yet we're different. 233 00:14:07,240 --> 00:14:14,200 Speaker 1: Five sets of twenty repetitions, slower, better, and you're gonna 234 00:14:14,240 --> 00:14:17,839 Speaker 1: see greater results. All right, How to throw this one? 235 00:14:17,880 --> 00:14:22,440 Speaker 1: In number four? You're relying on supplements. Let me say 236 00:14:22,480 --> 00:14:28,560 Speaker 1: this loud and clear. There is no supplement that will 237 00:14:28,600 --> 00:14:34,880 Speaker 1: help you reduce your abdominal region to any major degree 238 00:14:34,920 --> 00:14:41,000 Speaker 1: at all. It does not exist, not legally. Have to 239 00:14:41,200 --> 00:14:44,280 Speaker 1: throw that caveat there and the ones that are illegal. 240 00:14:44,760 --> 00:14:47,080 Speaker 1: I want to go too deep into this. There's always 241 00:14:47,120 --> 00:14:51,440 Speaker 1: a cost, and generally a significant one. You should never 242 00:14:51,480 --> 00:14:55,280 Speaker 1: forget that there are no shortcuts and is never in pillform. 243 00:14:55,360 --> 00:15:01,200 Speaker 1: There's there's no six pack in pillform. Save your money. 244 00:15:01,560 --> 00:15:04,600 Speaker 1: That is the snake oil is the ultimate snake oil 245 00:15:04,640 --> 00:15:08,040 Speaker 1: when it comes to flat abdominals, and it's still on TV. 246 00:15:08,640 --> 00:15:11,840 Speaker 1: I still see these products and you say, how can 247 00:15:11,880 --> 00:15:14,520 Speaker 1: they make those claims? They can, and a lot of 248 00:15:14,560 --> 00:15:17,120 Speaker 1: times they do get sued, but they've made so much 249 00:15:17,160 --> 00:15:21,480 Speaker 1: money that by the time the lawsuit hits, the payout 250 00:15:21,840 --> 00:15:26,480 Speaker 1: pales in comparison to the profits. But don't waste your money, 251 00:15:26,520 --> 00:15:30,280 Speaker 1: your time, or sacrifice your health. There is no pill 252 00:15:30,800 --> 00:15:34,479 Speaker 1: that will help you lose that weight around your midsection. 253 00:15:35,040 --> 00:15:40,920 Speaker 1: It doesn't exist. Okay, all right. Number five and I've 254 00:15:41,000 --> 00:15:43,200 Speaker 1: I've used this one before when it comes to just 255 00:15:43,320 --> 00:15:47,200 Speaker 1: the gym in general, but now it's your abs in particular. 256 00:15:48,080 --> 00:15:50,080 Speaker 1: You don't mix up your routine. You don't use the 257 00:15:50,080 --> 00:15:53,160 Speaker 1: equipment to help your abdominals at the gym. And this 258 00:15:53,240 --> 00:15:57,160 Speaker 1: is tied into I personally believe and have always lived 259 00:15:57,160 --> 00:16:00,400 Speaker 1: by do the majority of your abdominal exercises at home 260 00:16:01,080 --> 00:16:04,520 Speaker 1: because the body weight ones that require no equipment are 261 00:16:04,560 --> 00:16:07,280 Speaker 1: some of the most effective. I will talk about that 262 00:16:07,720 --> 00:16:10,800 Speaker 1: the abs are actually one of the regions that you 263 00:16:10,960 --> 00:16:13,760 Speaker 1: really need nothing. And I will talk about the plank. 264 00:16:14,760 --> 00:16:17,280 Speaker 1: But that being said, I like to mix it up. 265 00:16:17,440 --> 00:16:20,280 Speaker 1: I like to do different things. But I don't spend 266 00:16:21,000 --> 00:16:24,400 Speaker 1: much time at all at the gym on my abdominals 267 00:16:24,600 --> 00:16:27,240 Speaker 1: because I'm doing it at home. And it's actually the 268 00:16:27,280 --> 00:16:29,120 Speaker 1: two that really make the difference. You want to make 269 00:16:29,120 --> 00:16:31,080 Speaker 1: a significant difference. And you are someone who goes to 270 00:16:31,120 --> 00:16:34,240 Speaker 1: the gym, you know many are not as much as 271 00:16:34,360 --> 00:16:38,280 Speaker 1: years passed, but it's what you do at home to 272 00:16:38,400 --> 00:16:40,720 Speaker 1: those micro workouts. You know, waking up doing a set, 273 00:16:41,240 --> 00:16:42,640 Speaker 1: you might go to the gym, do a couple of 274 00:16:42,640 --> 00:16:45,600 Speaker 1: minutes as I said, ten and then one or two 275 00:16:45,600 --> 00:16:49,400 Speaker 1: more in the evening when you feel like it. But 276 00:16:49,600 --> 00:16:53,320 Speaker 1: I do cable crunches, I will use a medicine ball, 277 00:16:53,480 --> 00:16:57,800 Speaker 1: I will get in the occasional although very occasional, abdominal machine. 278 00:16:59,120 --> 00:17:02,480 Speaker 1: I will use dumbbells and do chops, different things. But 279 00:17:02,560 --> 00:17:04,439 Speaker 1: I'm using that equipment at the gym that I do 280 00:17:04,480 --> 00:17:06,879 Speaker 1: not have at home. That is what I'm paying for 281 00:17:07,880 --> 00:17:10,199 Speaker 1: or take a class. But let me say this, by 282 00:17:10,200 --> 00:17:12,560 Speaker 1: the way, not only did I used to do that 283 00:17:12,600 --> 00:17:15,800 Speaker 1: two thousand crunches with that client. Many many, many years ago. 284 00:17:16,080 --> 00:17:19,160 Speaker 1: I used to teach half hour AB classes, and as 285 00:17:19,160 --> 00:17:21,000 Speaker 1: I wrote my book Beat the Gym many years ago, 286 00:17:21,600 --> 00:17:25,640 Speaker 1: that's like twenty minutes too long. Half hour of AB classes. 287 00:17:25,720 --> 00:17:28,720 Speaker 1: They don't really exist anymore as far as I've seen, 288 00:17:28,800 --> 00:17:32,679 Speaker 1: or they're slowly dying out, and for good reason. It 289 00:17:32,840 --> 00:17:34,919 Speaker 1: is a waste of time that you can do it 290 00:17:35,000 --> 00:17:37,720 Speaker 1: so much better full body workouts throw in ABS than 291 00:17:37,800 --> 00:17:41,760 Speaker 1: doing a full half at work. All right, final break? 292 00:17:42,040 --> 00:17:44,600 Speaker 1: What are we on now? That was number five? All right? 293 00:17:44,640 --> 00:17:46,760 Speaker 1: We got four more and then I'm gonna finish up 294 00:17:46,760 --> 00:17:49,520 Speaker 1: with my simple routine. You're gonna go that's way too simple. Hey, 295 00:17:49,720 --> 00:17:51,760 Speaker 1: it works. I always have to give you that takeaway 296 00:17:51,760 --> 00:18:06,120 Speaker 1: whenever possible. Last break, We'll be right back. Abs, abs, ABS. Right. 297 00:18:06,840 --> 00:18:11,240 Speaker 1: I cannot tell you how many times I've written about ABS, 298 00:18:11,520 --> 00:18:15,800 Speaker 1: how many lectures, how many contributions to so many different 299 00:18:16,840 --> 00:18:22,080 Speaker 1: just publications online or print, and I get it. I 300 00:18:22,160 --> 00:18:24,639 Speaker 1: want to say a fifty one. I have to say this. 301 00:18:26,040 --> 00:18:30,000 Speaker 1: It has been harder for me than ever before. Two 302 00:18:30,520 --> 00:18:33,920 Speaker 1: look like I did when I was thirty thirty five. 303 00:18:34,680 --> 00:18:38,920 Speaker 1: The turning point for me was like forty two I'll 304 00:18:38,920 --> 00:18:41,960 Speaker 1: tell that story one day, but it was like, Okay, 305 00:18:42,080 --> 00:18:44,359 Speaker 1: I get it now, right, But I'm not saying it 306 00:18:44,400 --> 00:18:51,560 Speaker 1: can't be done. But the more aspirational your abdominal region 307 00:18:51,840 --> 00:18:55,200 Speaker 1: is the way you wanted to look, the more consistent 308 00:18:55,200 --> 00:18:58,000 Speaker 1: you have to be. It really is that simple. But 309 00:18:58,760 --> 00:19:03,240 Speaker 1: at sixty, you know, fifties six seventy six pack might 310 00:19:03,280 --> 00:19:06,080 Speaker 1: not be the way you want to live. Your wife listen, 311 00:19:06,359 --> 00:19:09,840 Speaker 1: I like my red wine alcohol and you know, do 312 00:19:09,880 --> 00:19:11,760 Speaker 1: a whole separate show on that. Have yet to do it. 313 00:19:12,440 --> 00:19:17,000 Speaker 1: That makes the six pack when we are older, exponentially 314 00:19:17,040 --> 00:19:20,480 Speaker 1: more difficult. And again topic for another show, great topic 315 00:19:20,520 --> 00:19:25,880 Speaker 1: for another show. Okay, number six, number six, you don't 316 00:19:25,880 --> 00:19:31,399 Speaker 1: plank unless you have some incredible, you know, medical reason 317 00:19:31,480 --> 00:19:34,000 Speaker 1: for not doing so. Every one of you listening to 318 00:19:34,080 --> 00:19:38,360 Speaker 1: the show needs to do planks, and there are infinite variety. 319 00:19:38,440 --> 00:19:40,640 Speaker 1: I did do an entire podcast on that, the Power 320 00:19:40,680 --> 00:19:43,080 Speaker 1: of the Plank. If you have not listened to that one, 321 00:19:43,440 --> 00:19:47,840 Speaker 1: you really should. No equipment front and back of your core, 322 00:19:48,520 --> 00:19:51,800 Speaker 1: and it is super effective. And as I say about 323 00:19:51,800 --> 00:19:56,280 Speaker 1: every great exercise beginner to the advanced, infinite number of 324 00:19:56,359 --> 00:20:01,919 Speaker 1: ways to change it around. It works. It works, and 325 00:20:01,960 --> 00:20:06,160 Speaker 1: it's free. Can you do them anywhere? That is a 326 00:20:06,200 --> 00:20:11,760 Speaker 1: great component of your micro workout. You don't have to 327 00:20:11,800 --> 00:20:13,159 Speaker 1: carry anything around with you. You You don't have to go 328 00:20:13,160 --> 00:20:15,359 Speaker 1: to the gym to do them. And please don't spend 329 00:20:15,560 --> 00:20:17,600 Speaker 1: five minutes at the gym planking when you can do 330 00:20:17,640 --> 00:20:20,240 Speaker 1: that at home and you have other things to challenge 331 00:20:20,280 --> 00:20:24,480 Speaker 1: your body. I will say it until the day I die. 332 00:20:24,560 --> 00:20:31,440 Speaker 1: One of the incredible, you know, misunderstood things about exercise 333 00:20:31,560 --> 00:20:34,800 Speaker 1: is the variation component that we need to mix it 334 00:20:34,920 --> 00:20:37,160 Speaker 1: up now. I did a show on muscle confusion. Yes, 335 00:20:37,200 --> 00:20:39,440 Speaker 1: you need to build that base of strength, and you 336 00:20:39,480 --> 00:20:42,520 Speaker 1: want to get good at something first physically as well 337 00:20:42,560 --> 00:20:46,760 Speaker 1: as psychologically both you need to mix it up all right, 338 00:20:46,840 --> 00:20:49,800 Speaker 1: So planks, planks, planks, learn how to do them right 339 00:20:51,480 --> 00:20:54,920 Speaker 1: by the way, I did a plank video google Tom 340 00:20:54,960 --> 00:20:58,040 Speaker 1: Holland three minute perfect plank. I think we're like fourteen 341 00:20:59,040 --> 00:21:03,080 Speaker 1: million views and that three minutes. That's long. I personally 342 00:21:03,640 --> 00:21:06,160 Speaker 1: one minute. I have gotten up to two as far. 343 00:21:06,200 --> 00:21:09,679 Speaker 1: I could do more, but again, studies no reason to. 344 00:21:10,840 --> 00:21:14,560 Speaker 1: It's about consistency. One minute for most people way more 345 00:21:14,600 --> 00:21:17,240 Speaker 1: than enough. And actually I talked about studies where ten 346 00:21:17,280 --> 00:21:21,119 Speaker 1: to fifteen second, planks gonna work wonders for so many people. Okay, 347 00:21:21,119 --> 00:21:23,399 Speaker 1: you need a plank, all right, And that leads perfectly 348 00:21:23,400 --> 00:21:26,760 Speaker 1: into number seven. And this is an incredible, you know 349 00:21:26,920 --> 00:21:31,640 Speaker 1: issue in the entire six pack world, trying to achieve 350 00:21:31,680 --> 00:21:35,520 Speaker 1: those flat apps. You do exercises that are too complicated. 351 00:21:36,359 --> 00:21:39,600 Speaker 1: I get it. It sells magazines, it sells products. It 352 00:21:39,600 --> 00:21:44,640 Speaker 1: makes trainers look tough and and you know unique, and 353 00:21:44,760 --> 00:21:48,000 Speaker 1: I know you can't be bored, but guess what, there's 354 00:21:48,000 --> 00:21:49,920 Speaker 1: a way to mix them up. But it's the basic 355 00:21:49,960 --> 00:21:52,440 Speaker 1: stuff that works. Planks. Now, I could make a plank 356 00:21:52,600 --> 00:21:55,480 Speaker 1: ridiculously difficult, and you can balance on something, as I say, 357 00:21:55,520 --> 00:21:58,000 Speaker 1: and wear a weight vest and hang from this and 358 00:21:58,040 --> 00:22:00,800 Speaker 1: get a kettlebell and do all this stuff. But what happens, 359 00:22:01,040 --> 00:22:05,200 Speaker 1: It goes right back two what I was talking about 360 00:22:05,240 --> 00:22:11,119 Speaker 1: about muscle fiber recruitment. You're not targeting the muscles you 361 00:22:11,160 --> 00:22:13,960 Speaker 1: are trying to target. You're trying to just not die. 362 00:22:15,040 --> 00:22:16,760 Speaker 1: For so many people, you're like, oh my gosh, this 363 00:22:16,840 --> 00:22:19,440 Speaker 1: is so difficult, and so it's your arms. How many 364 00:22:19,440 --> 00:22:22,399 Speaker 1: people listening who do plank feeling their shoulders that the 365 00:22:22,440 --> 00:22:25,800 Speaker 1: shoulders is the limiting factor. So That's just a small 366 00:22:25,880 --> 00:22:31,000 Speaker 1: example of we want to focus and just if you're 367 00:22:31,000 --> 00:22:33,800 Speaker 1: doing a biceps curl, I just want you to feel 368 00:22:33,800 --> 00:22:35,040 Speaker 1: it in the biceps. I don't want you to feel 369 00:22:35,040 --> 00:22:37,240 Speaker 1: it anywhere else. If that is the goal. Now, of 370 00:22:37,280 --> 00:22:39,199 Speaker 1: course we can do compound moves, and we can you know, 371 00:22:39,240 --> 00:22:42,520 Speaker 1: do upper and lower together. But my point is very simple. 372 00:22:43,840 --> 00:22:46,479 Speaker 1: I see people in the gym doing abdominal exercises that 373 00:22:46,640 --> 00:22:50,439 Speaker 1: they truly don't have the ability to do correctly. And 374 00:22:50,480 --> 00:22:53,280 Speaker 1: I'm all for challenging yourself, and I'm all for being 375 00:22:53,440 --> 00:22:56,960 Speaker 1: you know, unique and varying stuff, but there are two 376 00:22:57,000 --> 00:23:00,400 Speaker 1: things that happen when you do exercises to you soon. 377 00:23:00,520 --> 00:23:03,679 Speaker 1: As far as difficulty or that are too hard. As 378 00:23:03,720 --> 00:23:06,040 Speaker 1: far as difficult you know, too soon and too many 379 00:23:06,040 --> 00:23:08,640 Speaker 1: reps and all that kind of stuff, I should say, uh, 380 00:23:08,760 --> 00:23:13,359 Speaker 1: you decrease the effectiveness because you're not recruiting the muscle 381 00:23:13,400 --> 00:23:18,119 Speaker 1: fibers you're truly trying to. And secondly, you dramatically increase 382 00:23:18,160 --> 00:23:21,280 Speaker 1: your risk of injury. And I'll say it over and 383 00:23:21,320 --> 00:23:24,080 Speaker 1: over again when it comes to the core, You're not 384 00:23:24,119 --> 00:23:27,199 Speaker 1: gonna necessarily throw out your back doing that crazy Russian 385 00:23:27,240 --> 00:23:29,760 Speaker 1: twist while you know, doing nine other things at the 386 00:23:29,800 --> 00:23:33,320 Speaker 1: same time. But two months down the road, your back 387 00:23:33,400 --> 00:23:35,600 Speaker 1: is going to seize up and you're not going to 388 00:23:36,240 --> 00:23:38,840 Speaker 1: you know, necessarily say, oh my gosh, it was that 389 00:23:39,240 --> 00:23:42,399 Speaker 1: exercise I did in that class or the video that 390 00:23:42,640 --> 00:23:44,760 Speaker 1: felt a little weird. I wasn't sure I was doing 391 00:23:44,800 --> 00:23:46,600 Speaker 1: it right. I was probably using a weight that was 392 00:23:46,640 --> 00:23:50,920 Speaker 1: too heavy, and issues happen. So keep it simple, keep 393 00:23:50,920 --> 00:23:53,920 Speaker 1: it simple, all right. You don't want to get hurt, 394 00:23:54,640 --> 00:23:57,840 Speaker 1: all right. Number nine saw this today, have seen it, 395 00:23:58,359 --> 00:24:00,639 Speaker 1: talked about it with some friends. Also, it comes up 396 00:24:00,640 --> 00:24:03,680 Speaker 1: all the time. Side bends, you know, holding that weight, 397 00:24:03,720 --> 00:24:07,399 Speaker 1: bending to the side, coming back up. My dad does it. 398 00:24:08,480 --> 00:24:11,000 Speaker 1: You know, I'm not a fan the side bends. You're 399 00:24:11,000 --> 00:24:13,800 Speaker 1: trying to target your obliques. You're trying to target your 400 00:24:14,440 --> 00:24:18,000 Speaker 1: side baggies, whatever you want to call the muffin top. 401 00:24:18,520 --> 00:24:23,160 Speaker 1: You know, I get it. But let's do rotation type stuff, chops, 402 00:24:24,400 --> 00:24:29,960 Speaker 1: even bicycle crunch. Bicycle crunch is one of the most 403 00:24:30,040 --> 00:24:35,639 Speaker 1: effective exercises that works those three areas. Everyone's trying to 404 00:24:35,680 --> 00:24:38,080 Speaker 1: work and there's the whole debate on can you work 405 00:24:38,080 --> 00:24:41,240 Speaker 1: different areas, can you focus or does the muscle you know, 406 00:24:41,320 --> 00:24:45,520 Speaker 1: contract entirely debate for another time, but let's just suffice 407 00:24:45,520 --> 00:24:49,760 Speaker 1: it to say, six pack rectus abnominous sides of your 408 00:24:49,760 --> 00:24:52,639 Speaker 1: abs obliques and throw in the lower because that is 409 00:24:53,119 --> 00:24:56,720 Speaker 1: the holy grail for so many people. But the movement 410 00:24:57,240 --> 00:25:00,919 Speaker 1: of the bicycle crunch hits all those three areas, okay, 411 00:25:01,040 --> 00:25:05,240 Speaker 1: So rather than doing side bends, I would rather even 412 00:25:05,400 --> 00:25:10,040 Speaker 1: the oblique type crunches, there is some rotation, there's a 413 00:25:10,040 --> 00:25:12,120 Speaker 1: curve to the movement. You're not going up and down 414 00:25:12,160 --> 00:25:16,240 Speaker 1: side to side. You're internal and external obliques they run 415 00:25:16,240 --> 00:25:20,240 Speaker 1: on diagonals, Okay, They're not straight up and down, and 416 00:25:20,359 --> 00:25:23,000 Speaker 1: I would rather you move in the direction that those 417 00:25:23,040 --> 00:25:25,600 Speaker 1: fibers move in. So I don't do side bens. I 418 00:25:25,720 --> 00:25:29,919 Speaker 1: never have. I don't do them, and I would just 419 00:25:29,960 --> 00:25:33,800 Speaker 1: recommend there are better exercises, more effective. Chops are more 420 00:25:33,800 --> 00:25:37,280 Speaker 1: advanced for many people. But just the regular oblique crunch. 421 00:25:37,520 --> 00:25:39,840 Speaker 1: You know, when you're on your back, you cross your 422 00:25:40,040 --> 00:25:42,119 Speaker 1: left leg over your right bent knee, You put your 423 00:25:42,200 --> 00:25:43,879 Speaker 1: right hand behind your head and you do your right 424 00:25:43,880 --> 00:25:47,920 Speaker 1: oblique and then you switch, or you throw both knees 425 00:25:47,960 --> 00:25:51,440 Speaker 1: to one side bent, put your opposite arm behind your head, 426 00:25:51,520 --> 00:25:55,240 Speaker 1: and you do those oblique crunches better. There's a little 427 00:25:55,240 --> 00:25:57,879 Speaker 1: bit of a curve and arc to it. That's what 428 00:25:57,960 --> 00:26:00,399 Speaker 1: I prefer. Okay, we'll get into the side into that 429 00:26:00,680 --> 00:26:03,320 Speaker 1: later down the road, and let's just finish it up here. 430 00:26:03,480 --> 00:26:07,440 Speaker 1: Have to finish here. You don't crunch. Now, this goes 431 00:26:07,440 --> 00:26:11,119 Speaker 1: against so many articles out there's so many experts that 432 00:26:11,160 --> 00:26:13,560 Speaker 1: you should never crunch. And this is the study I'm 433 00:26:13,560 --> 00:26:15,320 Speaker 1: gonna bring up. Such a great way to end the show, 434 00:26:15,920 --> 00:26:19,600 Speaker 1: perfect way everything that Fitness Disrupted is about. Because you 435 00:26:19,600 --> 00:26:21,720 Speaker 1: hear about these studies and you get these people who 436 00:26:21,800 --> 00:26:23,320 Speaker 1: it is one of the easiest way you want to 437 00:26:23,320 --> 00:26:25,919 Speaker 1: get on TV. You want some pr, you want some media, 438 00:26:26,119 --> 00:26:29,160 Speaker 1: and listen, I'm the first person who understands the value 439 00:26:29,160 --> 00:26:32,600 Speaker 1: of that, spent decades doing it. And you want to 440 00:26:32,600 --> 00:26:34,680 Speaker 1: get in the media, you want some pr. Just talk 441 00:26:34,720 --> 00:26:37,280 Speaker 1: about how bad crunches are for you. You want people 442 00:26:37,320 --> 00:26:39,720 Speaker 1: to click on your article how bad crunches are for you. 443 00:26:39,960 --> 00:26:43,280 Speaker 1: And then let's cite some studies, right because no one's 444 00:26:43,280 --> 00:26:46,280 Speaker 1: gonna look at them except people like me. All right, 445 00:26:47,240 --> 00:26:50,359 Speaker 1: So I'm not talking full sit up and I'm not 446 00:26:50,440 --> 00:26:53,320 Speaker 1: talking putting your feet underneath something. You know, like your 447 00:26:53,359 --> 00:26:56,399 Speaker 1: bed and doing the full sit up and you're just 448 00:26:56,520 --> 00:27:02,120 Speaker 1: more using hip flex ers and legs and momentum, and yeah, 449 00:27:02,160 --> 00:27:06,400 Speaker 1: you're gonna hurt yourself. If you saw my crunch, there's 450 00:27:06,440 --> 00:27:09,800 Speaker 1: like two inches of movement, you know, the chin stays 451 00:27:09,800 --> 00:27:11,879 Speaker 1: off your chest, you're looking up at the ceiling and 452 00:27:11,920 --> 00:27:14,240 Speaker 1: you're just lifting your shoulder blades off the ground, hands 453 00:27:14,280 --> 00:27:17,600 Speaker 1: either in front of your body or behind your head. Okay, 454 00:27:17,920 --> 00:27:21,480 Speaker 1: and I'm contracting my abdominals. So there is not much 455 00:27:21,640 --> 00:27:26,240 Speaker 1: spinal movement at all, which goes to this study. So yes, 456 00:27:26,400 --> 00:27:29,240 Speaker 1: there are so many people out there saying you should 457 00:27:29,320 --> 00:27:34,280 Speaker 1: never crunch, so bad for you, and studies support this. 458 00:27:35,359 --> 00:27:38,919 Speaker 1: So here's one of the major studies that they are 459 00:27:39,040 --> 00:27:43,160 Speaker 1: referencing some or they just they've heard their studies. Here's 460 00:27:43,200 --> 00:27:47,880 Speaker 1: the title of the study. I love this. Intervertebral discarniation 461 00:27:48,240 --> 00:27:52,960 Speaker 1: studies on a porcine model exposed to highly repetitive flexion 462 00:27:53,080 --> 00:27:57,159 Speaker 1: extension motion with compressive force. All the hallmarks of a 463 00:27:57,400 --> 00:28:01,480 Speaker 1: great study. Just the title. You love it? Do you 464 00:28:01,480 --> 00:28:04,399 Speaker 1: know what poor scene means? Okay, for those of you 465 00:28:04,600 --> 00:28:11,320 Speaker 1: don't pigs studying pigs, Okay, I'll just start with um. Okay, 466 00:28:11,440 --> 00:28:13,880 Speaker 1: and and listen, studies are often time done on animals. 467 00:28:13,920 --> 00:28:16,679 Speaker 1: Doesn't mean we throw them out by any means. But 468 00:28:16,800 --> 00:28:19,080 Speaker 1: let's just talk about pigs. A lot of times they're done. 469 00:28:19,359 --> 00:28:24,000 Speaker 1: You know, um, rats, mice, I'm trying to say, other animals, 470 00:28:24,000 --> 00:28:27,640 Speaker 1: but like pigs, we walk upright, we're starting to get 471 00:28:27,680 --> 00:28:29,640 Speaker 1: some issues right off the bat, right off the top, 472 00:28:29,680 --> 00:28:31,760 Speaker 1: i should say. And this was, by the way, in 473 00:28:31,880 --> 00:28:36,359 Speaker 1: clinical biomechanics two thousand one January. And what they found 474 00:28:36,600 --> 00:28:41,880 Speaker 1: was they took the spine that the pigs were dead. Okay, 475 00:28:41,920 --> 00:28:44,800 Speaker 1: they removed the spines from the animals, and they subjected 476 00:28:44,800 --> 00:28:47,840 Speaker 1: them two thousands of bending cycles in a lab thousands 477 00:28:49,000 --> 00:28:53,400 Speaker 1: thousands outside the body. Not normal movements, compressive. Now, again, 478 00:28:53,560 --> 00:28:56,720 Speaker 1: this is how many studies are done. And the majority 479 00:28:56,880 --> 00:29:00,840 Speaker 1: of the spinal discs experienced either complete or partial her ation. Okay, 480 00:29:01,000 --> 00:29:05,479 Speaker 1: pigs out of the body. Thousands of repetitions I'm talking 481 00:29:05,520 --> 00:29:09,200 Speaker 1: ten a couple of times a week, not a huge 482 00:29:09,320 --> 00:29:12,360 Speaker 1: range of motion. And by the way, many of the 483 00:29:12,400 --> 00:29:15,320 Speaker 1: other studies, most of the other studies that these anti 484 00:29:15,320 --> 00:29:18,560 Speaker 1: crunch people talk about, they are all with animal spines 485 00:29:18,600 --> 00:29:22,080 Speaker 1: outside of the body. Again, we don't dismiss it outright 486 00:29:22,120 --> 00:29:26,360 Speaker 1: because of that. But let's question it. I'm fifty one, 487 00:29:26,800 --> 00:29:29,600 Speaker 1: I've been doing crunches for many years. I'm injury free. 488 00:29:30,240 --> 00:29:32,560 Speaker 1: It works for me. That's an equals one. I get it. 489 00:29:33,840 --> 00:29:36,920 Speaker 1: But I've had hundreds of other clients, thousands over the 490 00:29:36,960 --> 00:29:39,200 Speaker 1: years if you count classes and just the number of 491 00:29:39,240 --> 00:29:41,560 Speaker 1: years and books and videos, and they can work. You 492 00:29:41,560 --> 00:29:43,720 Speaker 1: have to do them right, just like running is not 493 00:29:43,800 --> 00:29:46,280 Speaker 1: bad for you. And when we talk about running, people run, oh, 494 00:29:46,320 --> 00:29:50,720 Speaker 1: three times a week, three miles. Hello. If you do 495 00:29:50,920 --> 00:29:55,480 Speaker 1: crunches correctly, three sets of twenty repetitions three times a week, 496 00:29:56,600 --> 00:29:59,840 Speaker 1: that's like five minutes. It's thousands of repetitions, and it's 497 00:29:59,840 --> 00:30:02,840 Speaker 1: an natural and it's with good form. I love it. 498 00:30:02,840 --> 00:30:05,520 Speaker 1: Perfect way to end the show, all right, So let 499 00:30:05,520 --> 00:30:07,920 Speaker 1: me give you my personal I do a hundred. I 500 00:30:07,960 --> 00:30:11,240 Speaker 1: do sets of a hundred, not two thousand anymore. And 501 00:30:11,840 --> 00:30:14,840 Speaker 1: that was because of him. But I do and have 502 00:30:15,040 --> 00:30:18,920 Speaker 1: done for decades. And again this is me. Might not 503 00:30:19,000 --> 00:30:21,200 Speaker 1: work for you, but when you combine it with the 504 00:30:21,240 --> 00:30:23,600 Speaker 1: healthy eating and the cardio and all of that kind 505 00:30:23,600 --> 00:30:27,320 Speaker 1: of stuff over time, I think you'll be shocked at 506 00:30:27,320 --> 00:30:30,080 Speaker 1: the results you see. So I do four sets of 507 00:30:30,120 --> 00:30:34,520 Speaker 1: twenty five generally speaking, and again difficult to do over podcast, 508 00:30:34,640 --> 00:30:37,760 Speaker 1: but I do basically twenty regular crunches. Then I'll do 509 00:30:37,800 --> 00:30:41,000 Speaker 1: twenty five oblique to one side, oblique to another side, 510 00:30:41,320 --> 00:30:45,160 Speaker 1: and then I'll finish up with maybe reverse crunches or 511 00:30:45,240 --> 00:30:47,560 Speaker 1: double crunch where it's upper body and lower body together. 512 00:30:48,400 --> 00:30:51,000 Speaker 1: And then, as I've talked about on other shows, I'll 513 00:30:51,040 --> 00:30:53,280 Speaker 1: take that same four exercises and I'll just mix it up. 514 00:30:53,560 --> 00:30:56,240 Speaker 1: I'll start with an oblique, then I'll do the regular crunches, 515 00:30:56,280 --> 00:30:59,000 Speaker 1: then I'll do the oblique, and then i'll do the 516 00:30:59,280 --> 00:31:02,720 Speaker 1: double crunch. It feels different just changing up the order, 517 00:31:04,520 --> 00:31:06,800 Speaker 1: and I generally keep that format. So I will do 518 00:31:06,920 --> 00:31:11,400 Speaker 1: some kind of rectus abdominus. I will do some variation 519 00:31:11,480 --> 00:31:15,160 Speaker 1: on obliques for twenty on each side, and then I 520 00:31:15,200 --> 00:31:18,760 Speaker 1: will do, you know, something that involves the lower body 521 00:31:18,760 --> 00:31:24,080 Speaker 1: a little bit more, the lower abs a little bit safe. 522 00:31:24,200 --> 00:31:28,040 Speaker 1: I don't do leg lifts another podcast episode, but I 523 00:31:28,120 --> 00:31:30,560 Speaker 1: keep it simple and I may do a hundred a day. 524 00:31:30,560 --> 00:31:32,160 Speaker 1: I may do five hundred. I may do a hundred 525 00:31:32,160 --> 00:31:33,960 Speaker 1: in the morning, may do a hundred when I walk 526 00:31:34,000 --> 00:31:37,080 Speaker 1: into the into the office the studio. I may do 527 00:31:37,160 --> 00:31:39,920 Speaker 1: a hundred at three o'clock and then a hundred or 528 00:31:40,000 --> 00:31:43,920 Speaker 1: two hundred, you know in the evening, I mix it up. 529 00:31:43,960 --> 00:31:46,440 Speaker 1: That's me my I have to do more my job. 530 00:31:46,600 --> 00:31:48,400 Speaker 1: You don't have to do as many. But let me 531 00:31:48,760 --> 00:31:52,200 Speaker 1: end all of this insanity with this. It's about being healthy. 532 00:31:52,360 --> 00:31:55,280 Speaker 1: Stop worrying about how the abs look in the mirror. 533 00:31:55,560 --> 00:31:57,120 Speaker 1: And if you're someone with back pain, as so many 534 00:31:57,200 --> 00:32:00,280 Speaker 1: people have an experience, that is the first reason for 535 00:32:00,400 --> 00:32:05,239 Speaker 1: doing core exercises, abdominal exercises, planks, it's to be healthy, 536 00:32:05,400 --> 00:32:08,560 Speaker 1: to be to be pain free. Secondly, it's to be 537 00:32:08,560 --> 00:32:12,920 Speaker 1: able to enjoy your activities of daily living, walking, playing 538 00:32:12,960 --> 00:32:15,920 Speaker 1: with your kids, anything you want to do. And then 539 00:32:16,120 --> 00:32:19,840 Speaker 1: third your recreational activities. Hey, your sports, your runner, you 540 00:32:19,880 --> 00:32:23,680 Speaker 1: want to play tennis. You want a strong core so 541 00:32:23,720 --> 00:32:27,760 Speaker 1: that you can do those things. And six pack doesn't 542 00:32:27,800 --> 00:32:29,959 Speaker 1: necessarily mean you're gonna have that. You can be out 543 00:32:29,960 --> 00:32:31,920 Speaker 1: of balance, you can have a weak lower back, you 544 00:32:31,920 --> 00:32:36,840 Speaker 1: can be too tight your muscles. So it's about enjoying life, 545 00:32:37,520 --> 00:32:40,920 Speaker 1: quality of life. Okay, yes we want to be a 546 00:32:40,920 --> 00:32:44,680 Speaker 1: healthy way, Yes we want to look our best, but 547 00:32:44,960 --> 00:32:51,040 Speaker 1: start with the behavioral change. Don't focus on how you look, 548 00:32:51,120 --> 00:32:56,040 Speaker 1: don't focus on that scale, Be consistent, do a basic 549 00:32:56,280 --> 00:33:01,240 Speaker 1: micro workout, ab routine off you know, most days of 550 00:33:01,240 --> 00:33:04,600 Speaker 1: the week, and you'll see incredible results. Enough, we'll talk 551 00:33:04,680 --> 00:33:07,080 Speaker 1: much more about this. I've done some shows, you know, 552 00:33:07,160 --> 00:33:10,640 Speaker 1: scroll through the Plank one. I told you about lots 553 00:33:10,680 --> 00:33:12,760 Speaker 1: of different stuff about ABS. But it's one of those 554 00:33:12,800 --> 00:33:16,840 Speaker 1: things that people try to make really complicated. They pervert 555 00:33:16,880 --> 00:33:21,560 Speaker 1: the sciences, the pork poor scene, uh studies shows and 556 00:33:21,720 --> 00:33:25,800 Speaker 1: it's it's about consistency, and it's about changing those three things, 557 00:33:26,000 --> 00:33:28,640 Speaker 1: the three pronged approach. Eat a little healthier, move a 558 00:33:28,640 --> 00:33:32,480 Speaker 1: little more, do some abdonnal exercises. Your life will change phenomenally. 559 00:33:32,840 --> 00:33:36,440 Speaker 1: Thank you so much for listening. I know, I know 560 00:33:36,680 --> 00:33:40,840 Speaker 1: it's it's it's that consistency thing. But when it doesn't 561 00:33:40,920 --> 00:33:44,280 Speaker 1: change your life dramatically and it's all about feeling good, 562 00:33:45,680 --> 00:33:49,400 Speaker 1: that's that's kind of great. All Right, Please rate the show, 563 00:33:50,040 --> 00:33:52,800 Speaker 1: subscribe to the show. You want to reach out to me. 564 00:33:53,040 --> 00:33:55,320 Speaker 1: I'm getting ready to a bunch of shows on questions 565 00:33:55,360 --> 00:33:57,240 Speaker 1: that you're sending to me. I love it. Thank you 566 00:33:57,320 --> 00:34:00,120 Speaker 1: for those. Uh. Tom h fit is Instagram is well 567 00:34:00,120 --> 00:34:03,200 Speaker 1: as Twitter. Fitness disrupted dot com is the website you 568 00:34:03,240 --> 00:34:08,719 Speaker 1: can go to and again, remember we are in control 569 00:34:09,040 --> 00:34:14,480 Speaker 1: of three amazing things. How much we move, what we 570 00:34:14,560 --> 00:34:19,840 Speaker 1: put into our mouths, and our attitude, and that is awesome. 571 00:34:20,440 --> 00:34:24,440 Speaker 1: I'm Tom Holland. This is Fitness Disrupted. Believe in yourself. 572 00:34:29,200 --> 00:34:32,799 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 573 00:34:32,880 --> 00:34:35,719 Speaker 1: more podcasts from my heart Radio, visit the i heart 574 00:34:35,760 --> 00:34:39,200 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 575 00:34:39,200 --> 00:34:40,000 Speaker 1: favorite shows.