1 00:00:00,720 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:08,160 --> 00:00:12,440 Speaker 1: Welcome to Fitness Disrupted. I am Tom holland let's talk 3 00:00:12,520 --> 00:00:18,000 Speaker 1: about abs and specifically our abs really made in the kitchen? 4 00:00:18,200 --> 00:00:21,000 Speaker 1: What the heck does that mean? Now? This topic I 5 00:00:21,040 --> 00:00:25,520 Speaker 1: have obviously talked about for years, but I still contribute 6 00:00:25,520 --> 00:00:31,160 Speaker 1: to different magazines, articles, websites, and this one came up yesterday, 7 00:00:31,360 --> 00:00:35,280 Speaker 1: so I thought, what a perfect time to do a show. 8 00:00:36,200 --> 00:00:40,559 Speaker 1: And that was the overall gist of the media request 9 00:00:40,800 --> 00:00:45,280 Speaker 1: was a bunch of questions starting with or or based 10 00:00:45,280 --> 00:00:50,440 Speaker 1: around the statement abs are made in the kitchen? So 11 00:00:50,520 --> 00:00:53,479 Speaker 1: what does that mean? Many of you have probably heard it. 12 00:00:53,880 --> 00:00:56,240 Speaker 1: I'm not quite sure what it what it entails. What 13 00:00:56,320 --> 00:01:01,440 Speaker 1: they're saying there get some idea kitchen food, and it's 14 00:01:01,480 --> 00:01:08,319 Speaker 1: about is it exercise? Is it nutrition? Is it cardio? 15 00:01:08,520 --> 00:01:13,440 Speaker 1: Is it crunches? And that's the true full sentence. I 16 00:01:13,440 --> 00:01:18,880 Speaker 1: would say, it's it's oftentimes put as abs are made 17 00:01:19,240 --> 00:01:23,360 Speaker 1: in the kitchen, not by crunches, so use that little 18 00:01:23,560 --> 00:01:28,000 Speaker 1: alliterative effect. Our abs really made in the kitchen, not 19 00:01:28,120 --> 00:01:33,920 Speaker 1: by crunches. And the answer is kind of that's the 20 00:01:33,920 --> 00:01:37,840 Speaker 1: the short, not so specific answer, But I'm going to 21 00:01:37,959 --> 00:01:40,840 Speaker 1: give you the science and then the truth behind it. 22 00:01:40,959 --> 00:01:46,800 Speaker 1: So the kitchen, the food, the diet. Now when it 23 00:01:46,800 --> 00:01:52,400 Speaker 1: comes to flat ABS, that is essentially you know, if 24 00:01:53,640 --> 00:01:57,400 Speaker 1: the three rules of real estate are location, location, location, 25 00:01:58,440 --> 00:02:01,920 Speaker 1: then the three rules of selling fitness magazines products you name, 26 00:02:01,960 --> 00:02:07,280 Speaker 1: it is ABS, ABS, ABS, and it has been for 27 00:02:07,360 --> 00:02:12,000 Speaker 1: many years. I remember giving a lecture years ago for 28 00:02:12,040 --> 00:02:16,200 Speaker 1: the American Medical Athletic Association about Core and I was 29 00:02:16,280 --> 00:02:20,840 Speaker 1: using two magazine covers from two the same magazine two 30 00:02:20,840 --> 00:02:22,480 Speaker 1: different times. I think it was a year or two apart. 31 00:02:22,960 --> 00:02:26,000 Speaker 1: And long story short, unbeknownst to me when I just 32 00:02:26,040 --> 00:02:29,480 Speaker 1: pulled these randomly, I wanted to magazine covers and to 33 00:02:29,600 --> 00:02:34,720 Speaker 1: use in the presentation, and they were almost identical, same magazine, 34 00:02:34,720 --> 00:02:39,080 Speaker 1: different different years, different months, different editions, but it was 35 00:02:39,200 --> 00:02:44,040 Speaker 1: ABS front and center and just about the same cover 36 00:02:44,760 --> 00:02:47,680 Speaker 1: and four or five stories, but ABS was front and center. 37 00:02:48,560 --> 00:02:50,880 Speaker 1: Now does that mean that everyone listening to the show 38 00:02:50,960 --> 00:02:53,560 Speaker 1: right now once flat abs? Of course not, But do 39 00:02:54,240 --> 00:02:58,480 Speaker 1: many people, most people, if they could achieve it, want that. Sure, 40 00:02:58,520 --> 00:03:04,639 Speaker 1: Why wouldn't you write aesthetically more pleasing, functionally less pain Right, 41 00:03:04,720 --> 00:03:07,440 Speaker 1: the more weight you carry around the middle, not just 42 00:03:07,480 --> 00:03:10,160 Speaker 1: about aesthetics that contributes to back pain and a whole 43 00:03:10,160 --> 00:03:13,600 Speaker 1: host of other things. So, yeah, reducing our mid sections 44 00:03:14,800 --> 00:03:17,400 Speaker 1: is a big goal of or a major goal of 45 00:03:17,440 --> 00:03:21,240 Speaker 1: many people, has been, always will be. So what do 46 00:03:21,240 --> 00:03:24,440 Speaker 1: we mean? What does the statement mean? Abs made in 47 00:03:24,440 --> 00:03:28,440 Speaker 1: the kitchen? Well, it goes to what many fitness professionals 48 00:03:28,440 --> 00:03:33,440 Speaker 1: will say. They'll break it down to, so you go, 49 00:03:33,600 --> 00:03:36,920 Speaker 1: are abs made in the kitchen? Another line that could 50 00:03:37,000 --> 00:03:43,880 Speaker 1: immediately follow is is it really what you eat and exercise? Now, 51 00:03:44,000 --> 00:03:46,560 Speaker 1: there's no studies that break it down that I know of, 52 00:03:47,400 --> 00:03:51,360 Speaker 1: that that give it that ratio. So if anyone knows 53 00:03:51,360 --> 00:03:53,800 Speaker 1: of those, I've never seen them, but I get it 54 00:03:54,560 --> 00:04:00,640 Speaker 1: and I believe that to be a good ratio. In 55 00:04:00,640 --> 00:04:04,160 Speaker 1: other words, you cannot crunch your way to a flat stomach. 56 00:04:05,000 --> 00:04:09,360 Speaker 1: It doesn't work that way. You can do and I 57 00:04:09,400 --> 00:04:13,240 Speaker 1: will tell a story, two thousand crunches a day, Yes, 58 00:04:14,240 --> 00:04:18,200 Speaker 1: two thousand crunches a day, two thousand different abdominal exercises. 59 00:04:18,720 --> 00:04:25,279 Speaker 1: And if you don't burn away that fat deposit, those 60 00:04:25,320 --> 00:04:28,760 Speaker 1: fat deposits that are around your midsection, you're never gonna 61 00:04:28,800 --> 00:04:32,320 Speaker 1: see that six pack. Everyone has a six pack. The 62 00:04:32,360 --> 00:04:35,160 Speaker 1: only problem is for many people it's pretty far back 63 00:04:35,200 --> 00:04:40,200 Speaker 1: in the fridge, all right. It's underneath a layer of 64 00:04:40,279 --> 00:04:45,720 Speaker 1: subcutaneous fat, and this yeral fat, the that around your 65 00:04:45,720 --> 00:04:49,680 Speaker 1: midsection is actually the least favorable kind, not just aesthetically 66 00:04:49,760 --> 00:04:53,480 Speaker 1: but healthwise. It's not good to have fat around your 67 00:04:53,520 --> 00:04:55,840 Speaker 1: internal organs and things like that. But for most people, 68 00:04:55,839 --> 00:04:59,640 Speaker 1: were just talking about the subcutaneous fat. Okay, but it's 69 00:04:59,680 --> 00:05:02,280 Speaker 1: a cow alory thing. It's a calorie thing intake, it's 70 00:05:02,279 --> 00:05:05,800 Speaker 1: a calorie thing burning, and that's not what most people 71 00:05:05,839 --> 00:05:07,720 Speaker 1: want to hear. And that's not what you're gonna read 72 00:05:07,720 --> 00:05:11,280 Speaker 1: on the clickbake articles. But we'll talk about the science 73 00:05:11,279 --> 00:05:13,880 Speaker 1: and we'll talk about just the real world of people 74 00:05:13,920 --> 00:05:17,080 Speaker 1: who have flat abs and how they get it. And 75 00:05:17,600 --> 00:05:22,080 Speaker 1: it's not rocket science, but it is science and it 76 00:05:22,200 --> 00:05:26,880 Speaker 1: is basic math, as I often talk about here when 77 00:05:26,880 --> 00:05:31,520 Speaker 1: it comes to achieving your fitness goals. All right, quick break, 78 00:05:31,839 --> 00:05:34,000 Speaker 1: and when we come back, I'm gonna tell you about 79 00:05:34,200 --> 00:05:37,520 Speaker 1: when I did two crunches a session with an actor 80 00:05:37,520 --> 00:05:39,760 Speaker 1: in New York City and what that did or didn't do, 81 00:05:40,600 --> 00:05:44,080 Speaker 1: and give you the studies, just one or two about 82 00:05:44,440 --> 00:05:48,400 Speaker 1: spot reduction and ABS and tell you if that's a 83 00:05:48,440 --> 00:05:51,200 Speaker 1: goal of yours. You can have it, but you're gonna 84 00:05:51,240 --> 00:05:54,080 Speaker 1: have to do a couple of things consistently, and we'll 85 00:05:54,080 --> 00:05:56,240 Speaker 1: talk about what those things are when we come back 86 00:05:56,240 --> 00:06:05,880 Speaker 1: from the break. I'll be right back. You walk into 87 00:06:05,880 --> 00:06:10,800 Speaker 1: any gym today and you are going to see people crunching, planking, 88 00:06:11,160 --> 00:06:16,280 Speaker 1: hanging from you know, numerous devices doing leg lifts and 89 00:06:16,560 --> 00:06:21,840 Speaker 1: leg crunches, all different planes of of motion because people 90 00:06:21,839 --> 00:06:26,240 Speaker 1: want flat abs. Now, let me give you this rule 91 00:06:26,279 --> 00:06:28,160 Speaker 1: of mind that I came up with a long time ago, 92 00:06:28,320 --> 00:06:31,359 Speaker 1: not based in science, just based in trial and error 93 00:06:31,920 --> 00:06:35,039 Speaker 1: and and yeah, actually some science. I have a ten 94 00:06:35,080 --> 00:06:37,960 Speaker 1: percent rule. Ten percent of your workout of time, in 95 00:06:38,000 --> 00:06:42,960 Speaker 1: my opinion, should be devoted to abdominal exercises, not a lot. 96 00:06:43,240 --> 00:06:44,800 Speaker 1: So in other words, if you're working out for an hour, 97 00:06:44,880 --> 00:06:49,359 Speaker 1: it's a long time, five to six minutes, crunches, planks, 98 00:06:49,440 --> 00:06:51,960 Speaker 1: things like that. If you're working out for a half 99 00:06:51,960 --> 00:06:54,440 Speaker 1: hour through the math, it's simple three to four minutes. 100 00:06:55,680 --> 00:06:59,520 Speaker 1: If flat abs and burning fat and losing weight are 101 00:06:59,520 --> 00:07:02,840 Speaker 1: your all and make goals, doing any more than that 102 00:07:03,720 --> 00:07:06,880 Speaker 1: is wasting your time. In my opinion and my experience 103 00:07:06,960 --> 00:07:11,920 Speaker 1: and science, you could be doing other things to maximize 104 00:07:11,920 --> 00:07:16,840 Speaker 1: that time, strength training, cardio vascular exercise, and a combination 105 00:07:16,840 --> 00:07:21,920 Speaker 1: of both for most people. All right, so the spot 106 00:07:21,920 --> 00:07:26,440 Speaker 1: reduction myth can you spot reduce? That is in every 107 00:07:26,440 --> 00:07:29,600 Speaker 1: book I've written. It's in the book coming out in April. 108 00:07:30,200 --> 00:07:33,280 Speaker 1: Spot reduction myth. Men generally crunch, crunch, crunch, trying to 109 00:07:33,320 --> 00:07:38,040 Speaker 1: flatten their abs. Women Again, this is somewhat of a generalization, 110 00:07:38,120 --> 00:07:41,840 Speaker 1: but it's true. Men carry their weight primarily around their stomachs, 111 00:07:41,960 --> 00:07:44,720 Speaker 1: so they're gonna crunch. Women tend to carry it more 112 00:07:44,760 --> 00:07:47,600 Speaker 1: around their hips, especially when they're younger, so they're gonna 113 00:07:47,600 --> 00:07:52,440 Speaker 1: do leg abduction and abduction. Okay, you can't spot reduce. 114 00:07:53,400 --> 00:07:55,880 Speaker 1: Here is a study. There aren't a lot on spot 115 00:07:55,880 --> 00:08:01,160 Speaker 1: reduction either. Spot reduction myth. Right. Name of the study 116 00:08:01,240 --> 00:08:06,440 Speaker 1: Regional fat changes induced by localized muscle endurance resistance training. 117 00:08:06,480 --> 00:08:10,600 Speaker 1: I love the names of these studies. Right, regional fat 118 00:08:10,680 --> 00:08:14,000 Speaker 1: changes induced by localized muscle endurance resistance training. In other words, 119 00:08:14,000 --> 00:08:16,560 Speaker 1: can you spot reduce? And this was in the Journal 120 00:08:16,600 --> 00:08:23,120 Speaker 1: of Strength and Conditioning Research, August two thousand thirteen. The takeaway, So, 121 00:08:23,160 --> 00:08:27,880 Speaker 1: these participants they did a resistance training program essentially on 122 00:08:27,920 --> 00:08:33,480 Speaker 1: their non dominant legs, and the conclusion was that the exercises, yeah, 123 00:08:33,480 --> 00:08:35,880 Speaker 1: they were effective in reducing fat in their upper body 124 00:08:35,880 --> 00:08:40,480 Speaker 1: and trunk, but not in the leg that was specifically trained. Now, 125 00:08:40,520 --> 00:08:42,600 Speaker 1: if you have followed me over the years, one thing 126 00:08:42,640 --> 00:08:45,280 Speaker 1: I've said over and over and over again is everyone 127 00:08:45,320 --> 00:08:47,800 Speaker 1: needs to do full body workouts, and a lot of 128 00:08:47,840 --> 00:08:51,160 Speaker 1: the Charlottean's out there are the ones giving specific workouts 129 00:08:51,160 --> 00:08:55,200 Speaker 1: for specific body types that leave whole body parts out. 130 00:08:56,160 --> 00:08:58,000 Speaker 1: The first time I was ever asked to be on 131 00:08:58,040 --> 00:09:02,120 Speaker 1: a TV show so many years ago, it was essentially 132 00:09:02,160 --> 00:09:05,079 Speaker 1: about someone else's book. It was in New York City 133 00:09:05,200 --> 00:09:08,120 Speaker 1: and they're gonna have myself and one other i think 134 00:09:08,120 --> 00:09:11,360 Speaker 1: fitness person people on to talk about this new book 135 00:09:11,679 --> 00:09:13,840 Speaker 1: that was all about spot reduction and all about body 136 00:09:13,880 --> 00:09:16,800 Speaker 1: types exercising and certain workouts and exercise you should and 137 00:09:16,800 --> 00:09:19,800 Speaker 1: shouldn't do for and the body types weren't even their 138 00:09:19,880 --> 00:09:22,720 Speaker 1: body types made up by this person. But long story short, 139 00:09:23,200 --> 00:09:25,040 Speaker 1: I said, here's what I'll talk about. We'll talk about 140 00:09:25,160 --> 00:09:28,880 Speaker 1: endo morps, meso morphs, ectomorphs, I'll talk about strength. And 141 00:09:28,880 --> 00:09:30,280 Speaker 1: they said, no, no no, no, we want you to talk 142 00:09:30,320 --> 00:09:34,679 Speaker 1: about this basic myth, this this myth of spot reduction, 143 00:09:35,080 --> 00:09:36,760 Speaker 1: and I said I won't and they said, you won't 144 00:09:36,760 --> 00:09:40,199 Speaker 1: be in our show. So my first ever big opportunity 145 00:09:40,240 --> 00:09:41,480 Speaker 1: to be on a big TV show in New York 146 00:09:41,559 --> 00:09:46,320 Speaker 1: City didn't happen because of that. So, uh, decades ago, 147 00:09:46,520 --> 00:09:48,959 Speaker 1: and that's how much I believe. Even no, the spot 148 00:09:48,960 --> 00:09:50,800 Speaker 1: reduction doesn't work. I'm not going to tell you about that, 149 00:09:50,840 --> 00:09:53,360 Speaker 1: and wasn't gonna tell you about that back then. So 150 00:09:53,600 --> 00:09:56,880 Speaker 1: this study shows that you can't tell your body where 151 00:09:56,920 --> 00:10:00,720 Speaker 1: to reduce fat from. And we know this. Look at people, 152 00:10:00,760 --> 00:10:03,440 Speaker 1: look at your friends, look at yourself. When I start 153 00:10:03,480 --> 00:10:06,040 Speaker 1: to lose weight for a race or something, I lose 154 00:10:06,080 --> 00:10:10,200 Speaker 1: it generally in my face first. I often use this 155 00:10:10,280 --> 00:10:13,719 Speaker 1: horrible analogy. If you could spot reduced, then people who 156 00:10:13,760 --> 00:10:16,240 Speaker 1: chewed a lot of gum would have really skinny faces. 157 00:10:17,480 --> 00:10:20,480 Speaker 1: And also goes for face exercises another topic for another show. 158 00:10:20,760 --> 00:10:24,080 Speaker 1: But uh, you can't spot reduced. We all have different genetics. 159 00:10:24,440 --> 00:10:26,280 Speaker 1: We all have those friends who just carry it in 160 00:10:26,520 --> 00:10:29,560 Speaker 1: totally different places and they lose it from different point. 161 00:10:29,640 --> 00:10:34,240 Speaker 1: You can't tell your body where to lose weight from first. 162 00:10:35,120 --> 00:10:40,600 Speaker 1: So that goes back to our abs made in the kitchen. Well, 163 00:10:41,360 --> 00:10:44,920 Speaker 1: they're not made in the gym. They're not made by crunches. 164 00:10:45,200 --> 00:10:52,360 Speaker 1: They're made by a clerk deficit. Listen, I'm always honest. 165 00:10:53,400 --> 00:10:56,800 Speaker 1: When I had my you know six pack away, you 166 00:10:56,840 --> 00:11:00,920 Speaker 1: know whatever, when I was really lean, it was from dieting, 167 00:11:01,000 --> 00:11:05,040 Speaker 1: from eating healthy and from cardio from running a lot. 168 00:11:05,280 --> 00:11:09,080 Speaker 1: It wasn't from doing ab exercises. Truthfully, I almost did none. 169 00:11:10,720 --> 00:11:14,960 Speaker 1: Because if you eat really well and do some cardio, 170 00:11:15,040 --> 00:11:17,920 Speaker 1: whatever kind of car do you want, burn some calories, 171 00:11:19,000 --> 00:11:22,200 Speaker 1: the fat deposits around your midsection are going to go away, 172 00:11:22,280 --> 00:11:24,079 Speaker 1: and you're going to see that six pack that is 173 00:11:24,160 --> 00:11:27,200 Speaker 1: hidden farther back in the fridge. Does that mean you 174 00:11:27,200 --> 00:11:30,520 Speaker 1: don't have to do ab exercises? No, primarily, why don't 175 00:11:30,520 --> 00:11:33,320 Speaker 1: you do them like I do them? For strength to 176 00:11:33,440 --> 00:11:36,920 Speaker 1: have a strong core, And yeah, sure, the vanity side 177 00:11:36,920 --> 00:11:39,079 Speaker 1: is a side effect. But you cannot crunch your way 178 00:11:39,120 --> 00:11:42,079 Speaker 1: to a flat stomach. It doesn't work. You can't tell 179 00:11:42,080 --> 00:11:44,560 Speaker 1: your body to get fat off of a place where 180 00:11:44,559 --> 00:11:48,920 Speaker 1: you're targeting. And that study is one that proved that 181 00:11:49,240 --> 00:11:52,760 Speaker 1: genetically predetermined pattern. Everyone does it a little bit differently. 182 00:11:54,080 --> 00:11:59,400 Speaker 1: That's why full body workouts. Men do some legs. We 183 00:11:59,480 --> 00:12:01,319 Speaker 1: all know those guys with the huge upper bodies and 184 00:12:01,360 --> 00:12:04,439 Speaker 1: the tiny, little skinny legs, and they're doing themselves a 185 00:12:04,480 --> 00:12:07,960 Speaker 1: disservice because when you do squats and lunges, you actually 186 00:12:08,040 --> 00:12:12,160 Speaker 1: growth hormone. You generally get bigger all over again a 187 00:12:12,240 --> 00:12:15,720 Speaker 1: topic for another show, talking hormone release and things like that. 188 00:12:17,280 --> 00:12:21,440 Speaker 1: But regardless of vanity of function of sports performance, full 189 00:12:21,440 --> 00:12:28,880 Speaker 1: body workouts. Work yourself from head to toe. You know, chest, shoulders, back, biceps, triceps, legs, quads, 190 00:12:29,480 --> 00:12:33,000 Speaker 1: front of your thighs, the backs, hamstrings, glutes, glutes so 191 00:12:33,800 --> 00:12:37,679 Speaker 1: weak on so many people, and ab exercises ten percent 192 00:12:37,720 --> 00:12:40,080 Speaker 1: of your workout time. Let me go to that story 193 00:12:40,120 --> 00:12:43,679 Speaker 1: real quickly. Back when I was a training I always 194 00:12:43,679 --> 00:12:45,400 Speaker 1: hesitate to tell this story because I have to say 195 00:12:45,400 --> 00:12:48,319 Speaker 1: that I did something that I didn't believe in. But listen, 196 00:12:48,320 --> 00:12:51,000 Speaker 1: I had no money, I was just starting to make 197 00:12:51,080 --> 00:12:53,320 Speaker 1: my way, and I fought with this actor. There's an 198 00:12:53,400 --> 00:12:55,960 Speaker 1: up and coming actor. I've told this story many times, 199 00:12:55,960 --> 00:12:58,280 Speaker 1: written about in many books, talk about it my Nantucket 200 00:12:58,320 --> 00:13:00,600 Speaker 1: camp all the time because it's a great example extremes. 201 00:13:00,720 --> 00:13:03,720 Speaker 1: We learned from extremes, and you can learn from my 202 00:13:03,800 --> 00:13:06,240 Speaker 1: stupidity or whatever you want to call it. I'll take that. 203 00:13:07,360 --> 00:13:10,040 Speaker 1: But yeah, guy came to me and he he had 204 00:13:10,360 --> 00:13:12,880 Speaker 1: you know, he's young, he's in his twenties, but he had, 205 00:13:12,960 --> 00:13:15,920 Speaker 1: you know, he had about ten fifteen pounds around his 206 00:13:15,920 --> 00:13:17,880 Speaker 1: waist he needs to get rid of. So he said, 207 00:13:18,400 --> 00:13:21,040 Speaker 1: there was a famous actor at the time who did 208 00:13:21,200 --> 00:13:23,160 Speaker 1: a thousand crunches a day and he had all these 209 00:13:23,240 --> 00:13:25,440 Speaker 1: articles written about him. Ill I do a thousand crunches 210 00:13:25,480 --> 00:13:28,960 Speaker 1: a day. I thought, that's ridiculous, that's too many. And 211 00:13:29,040 --> 00:13:31,720 Speaker 1: so this guy said, because he was an overachiever, we're 212 00:13:31,760 --> 00:13:33,480 Speaker 1: gonna do two thousand. And he said, not only were 213 00:13:33,520 --> 00:13:35,160 Speaker 1: gonna do two thousand, you're gonna do them with me. 214 00:13:35,720 --> 00:13:37,800 Speaker 1: And I said, first of all, no, and the second 215 00:13:37,800 --> 00:13:39,560 Speaker 1: of all, that's gonna take not like one that's gonna 216 00:13:39,600 --> 00:13:41,680 Speaker 1: take over. Now like that's gonna take a really long time. 217 00:13:42,120 --> 00:13:43,840 Speaker 1: And he said, yes, we're gonna do that. I'm gonna 218 00:13:43,840 --> 00:13:46,480 Speaker 1: pay you, and you're gonna do them with me, and yes, 219 00:13:46,960 --> 00:13:49,680 Speaker 1: looking back, you know, And I sat with him and said, listen, 220 00:13:49,679 --> 00:13:52,080 Speaker 1: we're much better off doing these workouts. And he said, no, 221 00:13:52,120 --> 00:13:54,120 Speaker 1: I'm gonna do that on my own. He said, I'm 222 00:13:54,160 --> 00:13:56,160 Speaker 1: gonna do my cardio. I'm gonna do my full body strength, 223 00:13:56,440 --> 00:13:58,560 Speaker 1: you're gonna do the apps with me, and so I did. 224 00:13:58,640 --> 00:14:01,520 Speaker 1: I designed it and it was basically to fifty reps 225 00:14:01,520 --> 00:14:06,680 Speaker 1: of ten twenty thirty different app exercise took forever, and 226 00:14:07,760 --> 00:14:12,400 Speaker 1: nine hundred of those hundred were completely a waste of time. 227 00:14:14,120 --> 00:14:18,640 Speaker 1: But will admit that because you're so fatigued, you don't 228 00:14:18,679 --> 00:14:22,160 Speaker 1: need to diminishing returns after a little while. Let me 229 00:14:22,200 --> 00:14:25,120 Speaker 1: cut to the chase he didn't get Did he get 230 00:14:25,120 --> 00:14:28,440 Speaker 1: a sex back? No, because he didn't really do his 231 00:14:28,480 --> 00:14:32,400 Speaker 1: cardio outside of the two thou crunches. He really didn't 232 00:14:32,400 --> 00:14:36,280 Speaker 1: do his strength training, and he definitely wasn't paying attention 233 00:14:36,280 --> 00:14:39,840 Speaker 1: in the kitchen. Now, I was at the time in 234 00:14:39,880 --> 00:14:42,640 Speaker 1: my crazy phase of doing some natural body building and 235 00:14:42,640 --> 00:14:44,280 Speaker 1: things like that, so I was eating really well to 236 00:14:44,360 --> 00:14:48,480 Speaker 1: begin with and had apps to begin with. This made 237 00:14:48,560 --> 00:14:53,080 Speaker 1: him better, a lot more sore, but a perfect example 238 00:14:53,240 --> 00:14:56,360 Speaker 1: that it doesn't matter how many crunches you do. If 239 00:14:56,400 --> 00:14:58,480 Speaker 1: you don't look at what you're doing in the kitchen, 240 00:14:59,080 --> 00:15:01,880 Speaker 1: you're not going to see it. This guy never really 241 00:15:01,880 --> 00:15:04,600 Speaker 1: saw it, and I told him that from the start, 242 00:15:04,640 --> 00:15:07,520 Speaker 1: from the get go, he would have been much better 243 00:15:07,560 --> 00:15:10,400 Speaker 1: off doing exactly what I'm saying. Letting me train him 244 00:15:10,640 --> 00:15:13,920 Speaker 1: with the strength training and the cardio and doing five 245 00:15:13,920 --> 00:15:17,960 Speaker 1: minutes at the end or five minutes done throughout, because 246 00:15:18,000 --> 00:15:22,480 Speaker 1: that's how you get your ABS. It's yes to throw 247 00:15:22,480 --> 00:15:24,400 Speaker 1: out a number because that's easy for people that start 248 00:15:24,440 --> 00:15:29,000 Speaker 1: to kind of understand of it. The majority of it 249 00:15:29,080 --> 00:15:31,080 Speaker 1: is what you take in because it's really simple. The 250 00:15:31,120 --> 00:15:34,840 Speaker 1: lines I say all the time, it is vastly easier, 251 00:15:35,040 --> 00:15:37,960 Speaker 1: exponentially easier to keep five calories out of your mouth 252 00:15:38,080 --> 00:15:40,160 Speaker 1: than it is to burn it off. That's about an 253 00:15:40,160 --> 00:15:43,920 Speaker 1: hour of exercise five calories. So when you eat a 254 00:15:43,920 --> 00:15:48,360 Speaker 1: little healthier, that's going to be the easiest way to 255 00:15:48,520 --> 00:15:53,160 Speaker 1: limit the calories. But let me cut to this. You 256 00:15:53,200 --> 00:15:57,840 Speaker 1: need to take a four pronged approach, two abs, four prongs, 257 00:15:57,840 --> 00:15:59,600 Speaker 1: and I'm gonna give it to you in the order 258 00:15:59,600 --> 00:16:05,160 Speaker 1: of him. Portance number one, Yes, the kitchen. Number one 259 00:16:05,240 --> 00:16:07,640 Speaker 1: is healthy eating. The amount of calories you take in 260 00:16:08,400 --> 00:16:11,560 Speaker 1: number two, Now, two and three. You can flip them 261 00:16:11,600 --> 00:16:14,560 Speaker 1: for the most part. But I put cardio first because 262 00:16:14,640 --> 00:16:19,000 Speaker 1: that's burning calories right away. So cardio vascar exercise, that's 263 00:16:19,000 --> 00:16:22,360 Speaker 1: your second prong. Third prong strength training. Now you're gonna 264 00:16:22,360 --> 00:16:25,040 Speaker 1: not only burn some calories strength training depending on how 265 00:16:25,040 --> 00:16:28,200 Speaker 1: you do it, but even more importantly in the overall 266 00:16:28,280 --> 00:16:30,800 Speaker 1: effect of this is you're gonna burn or you're gonna 267 00:16:30,840 --> 00:16:35,120 Speaker 1: build metabolically active muscle tissue that burns calories twenty four 268 00:16:35,160 --> 00:16:39,080 Speaker 1: hours a day, seven days a week. Finally, ab exercises 269 00:16:39,200 --> 00:16:42,480 Speaker 1: and they are fourth because they belong forth, because you 270 00:16:42,560 --> 00:16:46,440 Speaker 1: can't crunch your way to a flat stomach. Here's the 271 00:16:46,560 --> 00:16:49,960 Speaker 1: science and the secret and all that. You know, when 272 00:16:50,000 --> 00:16:53,240 Speaker 1: you change all four, you don't change your life dramatically. 273 00:16:54,440 --> 00:16:58,960 Speaker 1: You're not on a restrictive diet to create that colork deficit. 274 00:16:59,080 --> 00:17:02,960 Speaker 1: You're not doing hours of cardio to try to burn. 275 00:17:03,880 --> 00:17:07,720 Speaker 1: Realistically what you're gonna undo potentially at Starbucks in three minutes. 276 00:17:08,680 --> 00:17:11,320 Speaker 1: So when you burn, and this is yes, it's the 277 00:17:11,359 --> 00:17:16,679 Speaker 1: simple solutions, but it's the it's the practice. It's the consistency. 278 00:17:16,920 --> 00:17:19,720 Speaker 1: Got to be consistent in all four. Now, the older 279 00:17:19,760 --> 00:17:23,239 Speaker 1: you are, yes, the harder it is. To contribute to 280 00:17:23,280 --> 00:17:26,320 Speaker 1: another article about that about why weaking is harder as 281 00:17:26,359 --> 00:17:31,320 Speaker 1: we ate another show, we'll do that one. But you 282 00:17:31,359 --> 00:17:35,160 Speaker 1: need to do all four consistently if you want flat apps. Okay, 283 00:17:35,160 --> 00:17:39,600 Speaker 1: I gotta eat pretty healthy. You gotta do cardio frequently, 284 00:17:40,640 --> 00:17:43,600 Speaker 1: not a lot, just frequently. Got to do some strength training, 285 00:17:44,320 --> 00:17:48,040 Speaker 1: and then you do your ab exercises finally, last and 286 00:17:48,040 --> 00:17:50,960 Speaker 1: and and that's going to do it for you. And 287 00:17:51,000 --> 00:17:54,879 Speaker 1: now another one of my tips, don't wait till the 288 00:17:54,960 --> 00:17:57,879 Speaker 1: end of your workout to do apps. Do them at 289 00:17:57,920 --> 00:17:59,639 Speaker 1: the beginning, do them in the middle, do them at 290 00:17:59,640 --> 00:18:01,639 Speaker 1: the end, but mix it up. If you were at 291 00:18:01,640 --> 00:18:04,920 Speaker 1: the gym for an hour, that's a long time if 292 00:18:04,920 --> 00:18:07,760 Speaker 1: you're truly and I've said it on other shows. Remember 293 00:18:07,840 --> 00:18:10,040 Speaker 1: people now texting and doing stuff like that. The amount 294 00:18:10,080 --> 00:18:12,760 Speaker 1: of work actually done in an hour at the gym 295 00:18:12,800 --> 00:18:15,800 Speaker 1: maybe thirty eight minutes, maybe twenty eight minutes, maybe eighteen minutes, 296 00:18:15,800 --> 00:18:18,640 Speaker 1: depending on who you are. I will do a set 297 00:18:18,640 --> 00:18:20,400 Speaker 1: of bicep curls, I will do a plank, I will 298 00:18:20,440 --> 00:18:23,560 Speaker 1: do so I'm constantly throwing ab exercises in between. That 299 00:18:23,640 --> 00:18:26,480 Speaker 1: gives the body parts time to rest, and it's a 300 00:18:26,520 --> 00:18:30,680 Speaker 1: great way to do it. My first fitness video, one 301 00:18:30,720 --> 00:18:33,760 Speaker 1: of them was a lower body exercise and upper body 302 00:18:33,800 --> 00:18:38,000 Speaker 1: exercise and ab exercise and a cardio interval. Great way. 303 00:18:38,280 --> 00:18:40,000 Speaker 1: And I'll give you that again as a takeaway at 304 00:18:40,000 --> 00:18:42,159 Speaker 1: the end of the show, great way to do circuit 305 00:18:42,200 --> 00:18:45,920 Speaker 1: training to knock three of these off the helld the 306 00:18:45,960 --> 00:18:49,160 Speaker 1: eating part that's outside, but you just did cardio, strength 307 00:18:49,280 --> 00:18:52,760 Speaker 1: and abs in a circuit training format. Holy cow, is 308 00:18:52,760 --> 00:18:55,080 Speaker 1: super great way to do it. Great way to do it. 309 00:18:55,480 --> 00:18:58,800 Speaker 1: But yes, that same presentation, I was looking out into 310 00:18:58,800 --> 00:19:00,879 Speaker 1: the crowd and it was you know, one of the 311 00:19:00,920 --> 00:19:04,439 Speaker 1: guys asked me a doctor, you know how he was 312 00:19:04,440 --> 00:19:07,440 Speaker 1: gonna if he could get flat abs. And he was 313 00:19:07,480 --> 00:19:11,320 Speaker 1: older and I knew him, and I just looked him 314 00:19:11,320 --> 00:19:13,960 Speaker 1: and said, you know, knowing his consistency, it was gonna 315 00:19:13,960 --> 00:19:15,840 Speaker 1: be challenging for him. I'll leave it at that. But 316 00:19:15,920 --> 00:19:18,480 Speaker 1: it's not impossible. It's not impossible. But you've got to 317 00:19:18,480 --> 00:19:21,840 Speaker 1: be consistent in all of these things. Okay. And again 318 00:19:21,960 --> 00:19:24,600 Speaker 1: I'm not as concerned as I get older with the 319 00:19:24,680 --> 00:19:27,119 Speaker 1: vanity side. I'm more concerned with the health and the 320 00:19:27,200 --> 00:19:29,560 Speaker 1: injury prevention and all that kind of stuff. But the 321 00:19:29,600 --> 00:19:32,679 Speaker 1: beauty of it is you can get the vanity side 322 00:19:33,119 --> 00:19:36,920 Speaker 1: if you are consistent with the other reasons for doing it. 323 00:19:37,800 --> 00:19:42,080 Speaker 1: And yes, that's great news, but you shouldn't be crunch 324 00:19:42,119 --> 00:19:47,800 Speaker 1: crunch crunching okay, and just for the sake of reducing 325 00:19:47,840 --> 00:19:50,480 Speaker 1: those fat deposits on me give you one final tip 326 00:19:50,480 --> 00:19:51,840 Speaker 1: before we go to the break, and I'm gonna come 327 00:19:51,840 --> 00:19:55,120 Speaker 1: back and give you the takeaways and and some things 328 00:19:55,119 --> 00:19:58,160 Speaker 1: you can do right away, some videos and stuff free. 329 00:19:58,760 --> 00:20:00,480 Speaker 1: I've said it before. If you are I'm who goes 330 00:20:00,480 --> 00:20:06,400 Speaker 1: to the gym, do your ab exercises at home if 331 00:20:06,400 --> 00:20:10,040 Speaker 1: you're only doing them at the gym. In other words, 332 00:20:10,160 --> 00:20:12,000 Speaker 1: use the equipment. I say this all the time. You're 333 00:20:12,040 --> 00:20:14,600 Speaker 1: paying for it, so do the strength training side, unless 334 00:20:14,600 --> 00:20:16,879 Speaker 1: you're doing that stuff at home too. But my point 335 00:20:16,960 --> 00:20:20,359 Speaker 1: is you're paying for the equipment, the machines, the ways 336 00:20:20,440 --> 00:20:24,080 Speaker 1: to keep your body guessing, so to maximize your time. 337 00:20:24,160 --> 00:20:26,560 Speaker 1: Unless you're there for a long time, and like I 338 00:20:26,640 --> 00:20:29,399 Speaker 1: mix it up, you know I'm doing them throughout the 339 00:20:29,440 --> 00:20:32,000 Speaker 1: exercise of what most people aren't. So just a tip 340 00:20:32,400 --> 00:20:37,760 Speaker 1: that to maximize your results. If you're doing bulk of 341 00:20:37,800 --> 00:20:41,000 Speaker 1: your strength training and cardio at the gym, well then 342 00:20:41,440 --> 00:20:44,480 Speaker 1: because you only have to do three five minutes, six minutes, 343 00:20:44,760 --> 00:20:48,160 Speaker 1: do that at home in front of the TV at night. 344 00:20:48,640 --> 00:20:51,040 Speaker 1: I used to say during the commercial breaks, but I'm 345 00:20:51,040 --> 00:20:53,720 Speaker 1: old and the young kids say to me, Now, what 346 00:20:53,800 --> 00:20:58,080 Speaker 1: are commercials? They're not they're not watching TV. But yeah, 347 00:20:58,560 --> 00:21:02,639 Speaker 1: all right, maximize your time, maximize your results. And if 348 00:21:02,680 --> 00:21:10,080 Speaker 1: you're doing endless numbers of crunches especially, I'm gonna be honest, like, 349 00:21:10,400 --> 00:21:12,560 Speaker 1: if you have a significant amount of weight to lose 350 00:21:12,600 --> 00:21:15,399 Speaker 1: from your midsection, you should be doing almost no crunches. 351 00:21:15,440 --> 00:21:18,880 Speaker 1: In my opinion, if I were training you, it would 352 00:21:18,920 --> 00:21:23,480 Speaker 1: be the cardio, the strength, and the diet first. But 353 00:21:24,240 --> 00:21:28,200 Speaker 1: I gotta get rid of those calories, those excess calories first. Okay, 354 00:21:28,200 --> 00:21:29,760 Speaker 1: all right, when we come back from the break, I'm 355 00:21:29,800 --> 00:21:32,120 Speaker 1: gonna give you some some videos you can do. Talk 356 00:21:32,160 --> 00:21:34,679 Speaker 1: about that circuit one more time, and just wrap it 357 00:21:34,720 --> 00:21:39,320 Speaker 1: all up. So are abs made in the kitchen? Pretty much? 358 00:21:40,160 --> 00:21:43,800 Speaker 1: Let's talk to the odorant. I am someone who sweats. 359 00:21:43,880 --> 00:21:46,320 Speaker 1: I've talked about it in previous shows. Not something you 360 00:21:46,320 --> 00:21:48,240 Speaker 1: want to hear a lot about, which is why I'm 361 00:21:48,280 --> 00:21:50,680 Speaker 1: constantly looking for the best products. And it goes for 362 00:21:50,800 --> 00:21:54,320 Speaker 1: my entire life. Like I went the healthiest, most natural 363 00:21:54,320 --> 00:21:58,520 Speaker 1: whenever possible products that also work, and that's super important, right. 364 00:21:58,520 --> 00:22:00,840 Speaker 1: They can't just be natural. They gotta work, especially when 365 00:22:00,840 --> 00:22:03,120 Speaker 1: it comes to deodorant and a couple of years ago, 366 00:22:03,160 --> 00:22:07,080 Speaker 1: I made the switch from antiperspirant deodan into just deodorant. 367 00:22:07,080 --> 00:22:10,479 Speaker 1: I don't need the antiperspirant aspects were actually making me sweat. 368 00:22:10,760 --> 00:22:14,359 Speaker 1: I found out counterintuitive, but that's my experience. So I 369 00:22:14,440 --> 00:22:16,840 Speaker 1: use Native deodorant and I love it for many reasons. 370 00:22:16,880 --> 00:22:19,600 Speaker 1: They create safe, simple, effective products that people use in 371 00:22:19,600 --> 00:22:23,960 Speaker 1: the bathroom every day. Products with trusted ingredients and trusted performance. 372 00:22:24,000 --> 00:22:26,440 Speaker 1: And that's what I'm looking for because all this stuff 373 00:22:26,440 --> 00:22:29,359 Speaker 1: matters when we're trying to be healthy. UH, formulated without 374 00:22:29,359 --> 00:22:32,920 Speaker 1: aluminum parabins and talcue and as I was saying, they're 375 00:22:32,920 --> 00:22:36,240 Speaker 1: filled with ingredients found in nature such as coconut oil, 376 00:22:36,320 --> 00:22:39,600 Speaker 1: shay butter, and tapioca start right to absorb the wetness. 377 00:22:40,040 --> 00:22:42,920 Speaker 1: So there you go, and they're not tested on animals. 378 00:22:42,920 --> 00:22:46,120 Speaker 1: There's free shipping and return so Native Deodorant and if 379 00:22:46,119 --> 00:22:50,040 Speaker 1: you want off, hey, here you go. Little savings for you. 380 00:22:50,200 --> 00:22:53,240 Speaker 1: Visit Native Deodorant that's an A T i v. E. 381 00:22:54,040 --> 00:22:58,119 Speaker 1: Native Deodorant dot com and use promo code Fitness off. 382 00:22:58,240 --> 00:23:00,440 Speaker 1: I love it for many different reasons. Again, over eight 383 00:23:00,440 --> 00:23:03,639 Speaker 1: thousand five star reviews, that's super important, UH proven that 384 00:23:03,680 --> 00:23:06,040 Speaker 1: people like it. Right. It's aluminum free. As I said, 385 00:23:06,080 --> 00:23:09,800 Speaker 1: safe and effective, and they have fewer, simpler ingredients, so 386 00:23:09,880 --> 00:23:12,399 Speaker 1: you know everything that's in it. That's like with your food. 387 00:23:12,920 --> 00:23:15,560 Speaker 1: You want to know what's in it. And the fewer ingredients, 388 00:23:15,560 --> 00:23:18,040 Speaker 1: the more natural, the better. All of this stuff matters. 389 00:23:18,080 --> 00:23:20,480 Speaker 1: It all adds up and finally it comes in a 390 00:23:20,520 --> 00:23:23,359 Speaker 1: wide variety of sense for both men and women regardless. Right, 391 00:23:23,520 --> 00:23:27,080 Speaker 1: And they release new limited editions Seasonal Sense throughout the year. 392 00:23:27,720 --> 00:23:31,600 Speaker 1: They offer an unscented formula and baking soda free formula. 393 00:23:31,720 --> 00:23:34,639 Speaker 1: Also for those of you who have sensitivities. I love it. 394 00:23:34,960 --> 00:23:37,400 Speaker 1: I use it. We use it on air too, which 395 00:23:37,440 --> 00:23:39,040 Speaker 1: is really important for me because that's when when the 396 00:23:39,119 --> 00:23:40,960 Speaker 1: lights are hot and everything, I don't want to I 397 00:23:40,960 --> 00:23:42,399 Speaker 1: don't want to smell and I don't want to sweat. 398 00:23:42,400 --> 00:23:45,359 Speaker 1: Those are two kind of important things. So Native Deodorant 399 00:23:45,359 --> 00:23:49,679 Speaker 1: once again for off visit Native Deodorant dot com. Use 400 00:23:49,760 --> 00:23:53,720 Speaker 1: promo code fitness alright. Topic I get asked all the time, 401 00:23:53,760 --> 00:23:59,879 Speaker 1: flat abs. It's about health first, strength, being injury for 402 00:24:00,200 --> 00:24:02,680 Speaker 1: and being able to do what you want. So planks 403 00:24:02,720 --> 00:24:07,680 Speaker 1: are just an awesome exercise. Awesome planks are awesome because 404 00:24:07,680 --> 00:24:09,919 Speaker 1: they fit all the criteria. A great exercise for me. 405 00:24:11,040 --> 00:24:14,439 Speaker 1: They are simple, they require no equipment, they can be 406 00:24:14,480 --> 00:24:17,600 Speaker 1: done anywhere at any time, and they can be modified 407 00:24:17,640 --> 00:24:22,760 Speaker 1: for the pure beginner to the super advanced. That's a 408 00:24:22,760 --> 00:24:25,760 Speaker 1: great exercise that will be around forever. And add one 409 00:24:25,760 --> 00:24:28,800 Speaker 1: more thing to it. I'm not listen, I still crunch 410 00:24:28,840 --> 00:24:31,000 Speaker 1: and I know there's these articles you'd never do it 411 00:24:31,040 --> 00:24:36,159 Speaker 1: and all the WHOI WHOI topic for another show. But 412 00:24:36,440 --> 00:24:39,680 Speaker 1: the plank is a true core exercise because it also 413 00:24:39,680 --> 00:24:42,080 Speaker 1: works your back at the same time. So when the 414 00:24:42,080 --> 00:24:45,520 Speaker 1: goal is maximizing your time and health, plank is awesome 415 00:24:46,080 --> 00:24:48,440 Speaker 1: because it is working the front and the back crunches 416 00:24:48,800 --> 00:24:52,000 Speaker 1: just the front of your abdominals. Here's a great free 417 00:24:52,040 --> 00:24:57,800 Speaker 1: takeaway google Tom Holland three minute plank. Perfect Plank is 418 00:24:57,800 --> 00:25:00,879 Speaker 1: one of my most watched plank video. It is free 419 00:25:01,840 --> 00:25:04,480 Speaker 1: and it's challenging. Listen, I'm gonna tell you now, I'm 420 00:25:04,520 --> 00:25:07,000 Speaker 1: just the coach. This is what I love about the 421 00:25:07,040 --> 00:25:08,720 Speaker 1: stage of my career. I'm in now and there are 422 00:25:08,760 --> 00:25:11,600 Speaker 1: two models who do the three minutes. Three minutes is 423 00:25:11,600 --> 00:25:14,159 Speaker 1: a long time. I rarely do three minutes. One to 424 00:25:14,280 --> 00:25:17,200 Speaker 1: two two is generally my cut. Off three okay every 425 00:25:17,200 --> 00:25:21,080 Speaker 1: now and again, but three minute playing right there for 426 00:25:21,240 --> 00:25:24,840 Speaker 1: you and please if if you do it, comment tell 427 00:25:24,880 --> 00:25:28,800 Speaker 1: me which thought. But super popular. I take all different 428 00:25:29,000 --> 00:25:32,119 Speaker 1: versions of the plank. Were a couple three oh, I 429 00:25:32,160 --> 00:25:34,520 Speaker 1: think it's three, and we just mix it up and 430 00:25:34,560 --> 00:25:36,719 Speaker 1: do it in kind of a circuit. So there you go, 431 00:25:37,119 --> 00:25:39,720 Speaker 1: free three Tom Hall and three minute perfect plant video. 432 00:25:40,080 --> 00:25:41,960 Speaker 1: Try that out at home, let me know what you think, 433 00:25:42,320 --> 00:25:45,760 Speaker 1: and back to my circuit if you were making Circuit 434 00:25:45,760 --> 00:25:47,480 Speaker 1: training is simply one of the best ways for most 435 00:25:47,480 --> 00:25:50,520 Speaker 1: people who are trying to be healthier, lose a couple 436 00:25:50,520 --> 00:25:53,280 Speaker 1: of pounds, maximize their time circuit training. I've been doing 437 00:25:53,320 --> 00:25:55,960 Speaker 1: that myself for years. My fitness videos, the original ones, 438 00:25:56,040 --> 00:25:59,840 Speaker 1: especially circuit training that is just quickly going from extra 439 00:26:00,000 --> 00:26:04,199 Speaker 1: eyes to exercise. I include a cardio interval. Sometimes I 440 00:26:04,280 --> 00:26:11,200 Speaker 1: include in a core exercise exercise after exercise, limited rest periods. 441 00:26:11,320 --> 00:26:14,000 Speaker 1: And in my second ever fitness video, I took the 442 00:26:14,080 --> 00:26:16,080 Speaker 1: upper body and the lower body and I put it together. 443 00:26:16,560 --> 00:26:18,080 Speaker 1: So if you're a beginner, you can do a squat, 444 00:26:18,119 --> 00:26:19,480 Speaker 1: then you do a push up, then you can do 445 00:26:19,520 --> 00:26:21,960 Speaker 1: a plank, and then you can run a place. So 446 00:26:22,040 --> 00:26:24,400 Speaker 1: you can do thirty seconds of push ups, thirty second plank, 447 00:26:24,720 --> 00:26:28,720 Speaker 1: thirty second squad, thirty seconds of running in place. Take 448 00:26:28,800 --> 00:26:30,800 Speaker 1: that format and do whatever you want with it. You 449 00:26:30,840 --> 00:26:34,280 Speaker 1: can change the time, and you can change the exercise 450 00:26:35,200 --> 00:26:37,760 Speaker 1: and the number of rounds you do. But that is 451 00:26:37,800 --> 00:26:40,560 Speaker 1: an awesome format that I've been using forever and will 452 00:26:40,560 --> 00:26:43,960 Speaker 1: continue until the day I die. Upper body exercise, lower 453 00:26:43,960 --> 00:26:48,159 Speaker 1: body exercise, core and cardio. And then you want to 454 00:26:48,160 --> 00:26:50,640 Speaker 1: make it even a little more challenging and a little 455 00:26:50,720 --> 00:26:52,720 Speaker 1: less time. Take the upper body and the lower body. 456 00:26:52,760 --> 00:26:57,480 Speaker 1: Put it together. A squat with bicep curls, a forward, 457 00:26:57,560 --> 00:27:01,359 Speaker 1: alternating ones with overhead shoulder presses. Then do a cardio, 458 00:27:01,440 --> 00:27:06,320 Speaker 1: then do a core. Awesome. So are abs made in 459 00:27:06,359 --> 00:27:11,960 Speaker 1: the kitchen? Short answers, yes, short answers, yes. The crunches, 460 00:27:12,080 --> 00:27:15,000 Speaker 1: the ab exercises, the hanging leg lifts, all of that stuff. 461 00:27:15,160 --> 00:27:20,080 Speaker 1: That just refines it. In my experience, my opinion, much 462 00:27:20,080 --> 00:27:24,560 Speaker 1: of the science, that's just the icing on the cake. 463 00:27:24,840 --> 00:27:28,760 Speaker 1: You gotta make the cake first, not the best analogy 464 00:27:28,760 --> 00:27:32,520 Speaker 1: for but you gotta burn, and the easiest way is 465 00:27:32,520 --> 00:27:34,399 Speaker 1: to keep the cowies out of your mouth eating healthy. 466 00:27:34,800 --> 00:27:37,800 Speaker 1: Second way is to burn some through cardio. Third way 467 00:27:38,040 --> 00:27:41,959 Speaker 1: is to get some metabolically active lean tissue through strength 468 00:27:41,960 --> 00:27:45,000 Speaker 1: training and burn some cowries there as well. And the 469 00:27:45,080 --> 00:27:48,720 Speaker 1: final third I'm sorry, fourth component, then you do your 470 00:27:48,720 --> 00:27:54,000 Speaker 1: car your your crunches, your core exercises. When you do 471 00:27:54,080 --> 00:27:57,080 Speaker 1: all four of those doesn't change your life dramatically. As 472 00:27:57,080 --> 00:27:59,160 Speaker 1: I said earlier, you're not going on a fat diet, 473 00:27:59,160 --> 00:28:02,439 Speaker 1: you're not doing crazy long work boring workouts. When you 474 00:28:02,520 --> 00:28:05,560 Speaker 1: do all four of those things that I have done 475 00:28:05,880 --> 00:28:11,040 Speaker 1: for years now, you can have your ABS. Most important, 476 00:28:11,560 --> 00:28:14,399 Speaker 1: say one final time. You're gonna be strong and healthy, 477 00:28:14,720 --> 00:28:17,119 Speaker 1: all right. You're not gonna back pain or less chance 478 00:28:17,160 --> 00:28:19,640 Speaker 1: of that. You're gonna enjoy your sports more whatever. You're 479 00:28:19,640 --> 00:28:21,439 Speaker 1: gonna enjoy playing with your kids and doing all those 480 00:28:21,520 --> 00:28:25,040 Speaker 1: kind of things, enjoy life more so. And you're gonna 481 00:28:25,040 --> 00:28:27,920 Speaker 1: be healthier because you're eating healthier. So it's a great 482 00:28:27,960 --> 00:28:31,080 Speaker 1: side effect. Eat healthier because it's the right thing to do. 483 00:28:31,160 --> 00:28:33,320 Speaker 1: But that's a great example of eat healthier because you 484 00:28:33,359 --> 00:28:37,000 Speaker 1: want ABS. Well. The healthier part is going to affect 485 00:28:37,119 --> 00:28:39,360 Speaker 1: so many other great things in your life. So there 486 00:28:39,360 --> 00:28:45,280 Speaker 1: you have it. Apps are primarily made in the kitchen. 487 00:28:46,520 --> 00:28:51,520 Speaker 1: I'm Tom Holland exercise physiologist, author, host of this show. 488 00:28:51,640 --> 00:28:54,200 Speaker 1: Thank you for listening. I really truly appreciate it. I 489 00:28:54,320 --> 00:28:57,800 Speaker 1: love what I do beyond Please, if you have time, 490 00:28:57,920 --> 00:29:00,400 Speaker 1: rate the show. If you have a little extra of time, 491 00:29:00,560 --> 00:29:04,000 Speaker 1: leave me a comment. I read them all. I appreciate 492 00:29:04,040 --> 00:29:06,640 Speaker 1: them all. I appreciate you listening. I appreciate the comments, 493 00:29:07,280 --> 00:29:10,640 Speaker 1: and I love doing this show. If you have ideas, 494 00:29:10,680 --> 00:29:12,760 Speaker 1: some people have thrown out ideas for future shows, We're 495 00:29:12,760 --> 00:29:16,560 Speaker 1: gonna do them. I listen to everything, and you guys 496 00:29:16,560 --> 00:29:18,880 Speaker 1: have great ideas and questions, and there are no dumb 497 00:29:18,960 --> 00:29:20,880 Speaker 1: questions when it comes to fitness. That's the reason the 498 00:29:20,880 --> 00:29:24,240 Speaker 1: show exists because there's too much really bad information out there. 499 00:29:24,960 --> 00:29:28,840 Speaker 1: I'm Tom Holland, thank you for listening and believe in yourself. 500 00:29:34,120 --> 00:29:37,680 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 501 00:29:37,760 --> 00:29:40,600 Speaker 1: more podcasts from my Heart Radio, visit the I Heart 502 00:29:40,680 --> 00:29:44,080 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 503 00:29:44,120 --> 00:29:44,880 Speaker 1: favorite shows.