1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:18,080 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:18,160 --> 00:00:23,480 Speaker 1: received a message direct message through Instagram. At the end 4 00:00:23,480 --> 00:00:26,799 Speaker 1: of every show, I throw out Tom h Fit, which 5 00:00:26,840 --> 00:00:29,640 Speaker 1: is my Instagram and Twitter accounts, so you can ask questions. 6 00:00:30,440 --> 00:00:32,760 Speaker 1: I got a great one. I got a great one, 7 00:00:33,000 --> 00:00:39,800 Speaker 1: and it gave me the topic for today. Because these 8 00:00:40,360 --> 00:00:45,280 Speaker 1: three pieces of fitness advice come up over and over 9 00:00:45,479 --> 00:00:50,280 Speaker 1: and over again. So there were many different potential titles 10 00:00:50,920 --> 00:00:53,480 Speaker 1: for this show, but the one that's going to grab 11 00:00:53,479 --> 00:00:56,200 Speaker 1: your attention is three of the worst pieces of fitness advice. 12 00:00:56,520 --> 00:01:01,520 Speaker 1: But I could also have said the most common, poor, bad, 13 00:01:01,680 --> 00:01:09,319 Speaker 1: worst pieces of fitness advice, and they just play in 14 00:01:10,120 --> 00:01:14,400 Speaker 1: to everything that is wrong with fitness. And I have 15 00:01:14,520 --> 00:01:17,919 Speaker 1: talked about all three of these in so many different 16 00:01:17,959 --> 00:01:22,960 Speaker 1: ways because all of the misinformation, all of the bad 17 00:01:23,040 --> 00:01:28,080 Speaker 1: information are generally tied into these three in some way. 18 00:01:28,120 --> 00:01:33,280 Speaker 1: It's like Kevin Bacon six degrees of separation, and they're more. 19 00:01:33,319 --> 00:01:36,920 Speaker 1: There are many more, which is why as I record 20 00:01:37,000 --> 00:01:40,600 Speaker 1: this show, I am rapidly approaching three hundred episodes, and 21 00:01:40,640 --> 00:01:45,040 Speaker 1: there's so much more work to be done, so many 22 00:01:45,200 --> 00:01:49,720 Speaker 1: more topics to cover and in greater detail, to pull 23 00:01:50,160 --> 00:01:53,400 Speaker 1: so many of these apart. And so for those of 24 00:01:53,400 --> 00:01:56,640 Speaker 1: you who have listened to many of those prior to 25 00:01:56,880 --> 00:02:02,080 Speaker 1: hundred some odd podcasts, you will here some of the 26 00:02:02,120 --> 00:02:05,960 Speaker 1: messaging that I've given before. But each time it's a 27 00:02:06,000 --> 00:02:09,280 Speaker 1: little different. Each time hopefully it resonates a little more, 28 00:02:09,440 --> 00:02:11,440 Speaker 1: or maybe you understand it for the first time in 29 00:02:11,480 --> 00:02:16,000 Speaker 1: a in a certain way. But these are three of 30 00:02:16,160 --> 00:02:21,080 Speaker 1: the worst and most common pieces of fitness advice that 31 00:02:21,200 --> 00:02:24,400 Speaker 1: you will hear, and that I have heard for decades. 32 00:02:25,440 --> 00:02:29,600 Speaker 1: And let me read verbatim the message, because that's gonna 33 00:02:29,800 --> 00:02:32,400 Speaker 1: get us started kicked off. And we're just doing three. 34 00:02:32,720 --> 00:02:36,560 Speaker 1: But the first one at least has two parts to it. 35 00:02:37,080 --> 00:02:39,360 Speaker 1: But here's the message. Hey, Tom, I was speaking to 36 00:02:39,360 --> 00:02:42,839 Speaker 1: a trainer recently at my gym. I'm trying to get lean, 37 00:02:43,080 --> 00:02:46,920 Speaker 1: lose body fat, and gain some muscle. For reference, By 38 00:02:46,919 --> 00:02:49,840 Speaker 1: the way, this is a woman. She is five three 39 00:02:49,880 --> 00:02:54,799 Speaker 1: and body fat, and this trainer mentioned to her. Let 40 00:02:54,800 --> 00:02:56,720 Speaker 1: me read a verbatim. She mentioned to me that I 41 00:02:56,760 --> 00:02:59,360 Speaker 1: needed to focus on abs if I wanted to lose 42 00:02:59,400 --> 00:03:02,640 Speaker 1: belly fat. I know spot reduction is a myth, but 43 00:03:02,800 --> 00:03:07,600 Speaker 1: could working abs, jump start fat loss? What do you recommend? 44 00:03:07,639 --> 00:03:10,320 Speaker 1: Thank you love the show, Thank you for the awesome 45 00:03:10,440 --> 00:03:13,639 Speaker 1: question to get us started on this topic. And as 46 00:03:13,680 --> 00:03:17,040 Speaker 1: I said, I could do a whole show just on 47 00:03:17,160 --> 00:03:21,520 Speaker 1: this message and just on this information, but I'm gonna 48 00:03:21,560 --> 00:03:25,720 Speaker 1: roll it in to these three worst pieces of fitness 49 00:03:25,760 --> 00:03:27,880 Speaker 1: advice that you're gonna hear over and over again. What 50 00:03:28,000 --> 00:03:29,800 Speaker 1: I love, Let me start with a positive, as I 51 00:03:29,840 --> 00:03:34,960 Speaker 1: always do, is that this person knows what did she say? 52 00:03:35,120 --> 00:03:38,320 Speaker 1: I know, spot reduction is a myth, but there's a butt. 53 00:03:39,080 --> 00:03:42,640 Speaker 1: We gotta get rid of that. But we gotta get 54 00:03:42,720 --> 00:03:45,000 Speaker 1: rid of that butt. And what's the butt? Could working 55 00:03:45,080 --> 00:03:53,440 Speaker 1: abs jump start fat loss? Jump start? What does jump start? Right? 56 00:03:53,600 --> 00:03:57,000 Speaker 1: It is a term you see all the time in 57 00:03:57,200 --> 00:04:02,560 Speaker 1: diet in exercise products, commercials, you know, supplements. How can 58 00:04:02,680 --> 00:04:07,600 Speaker 1: something jump start? How can it create a greater caloric 59 00:04:07,680 --> 00:04:12,400 Speaker 1: deficit then something else? And if it did, wouldn't we 60 00:04:12,480 --> 00:04:14,120 Speaker 1: just want to do that jump start all the time? 61 00:04:15,200 --> 00:04:20,080 Speaker 1: If the effect was that powerful, then we would want 62 00:04:20,080 --> 00:04:21,920 Speaker 1: to just do that jump start? Right? And I am, 63 00:04:21,960 --> 00:04:26,120 Speaker 1: by no means blaming this person for believing it. She 64 00:04:26,240 --> 00:04:29,520 Speaker 1: told me what she was told, and you want to 65 00:04:29,560 --> 00:04:35,960 Speaker 1: believe it, and that wanting to believe it is exactly 66 00:04:36,040 --> 00:04:41,799 Speaker 1: why these myths exist and what these people either because 67 00:04:41,800 --> 00:04:44,000 Speaker 1: they don't know any better or they are trying to 68 00:04:44,240 --> 00:04:49,040 Speaker 1: swindle you are playing into. Let's take a quick break 69 00:04:49,080 --> 00:04:51,599 Speaker 1: when we come back. Three of the worst pieces of 70 00:04:51,600 --> 00:04:55,080 Speaker 1: fitness advice. When you avoid these, you will see results. 71 00:04:55,400 --> 00:05:09,440 Speaker 1: We'll be right back. Yeah. So, there are so many 72 00:05:09,480 --> 00:05:16,039 Speaker 1: diets and workouts that are what specific, so specific diets 73 00:05:16,080 --> 00:05:22,840 Speaker 1: for your blood type, exercise for your astrological sign. Yes, 74 00:05:24,160 --> 00:05:28,080 Speaker 1: have a good friend in the business. We shared an 75 00:05:28,120 --> 00:05:33,480 Speaker 1: agent many years ago who wrote, I gotta be careful. 76 00:05:34,320 --> 00:05:37,360 Speaker 1: I don't like to throw anyone under the bus. Uh. 77 00:05:37,480 --> 00:05:41,760 Speaker 1: Suffice it to say, this person put out a product 78 00:05:42,760 --> 00:05:45,279 Speaker 1: similar to the one I was just talking about, and 79 00:05:45,360 --> 00:05:49,120 Speaker 1: it was when they told me their greatest pay day. 80 00:05:51,040 --> 00:05:59,480 Speaker 1: Because these solutions sell. They sell because you are looking 81 00:05:59,560 --> 00:06:03,679 Speaker 1: for that at solution, something specific, something you say, yes, 82 00:06:03,960 --> 00:06:08,680 Speaker 1: that's tailored to me, that's my problem, and they are 83 00:06:08,720 --> 00:06:13,640 Speaker 1: going to literally target that. So what is the first 84 00:06:14,000 --> 00:06:19,400 Speaker 1: worst piece of fitness advice? Here is a workout for 85 00:06:19,520 --> 00:06:24,159 Speaker 1: your body type, workout for your body type, and they 86 00:06:24,200 --> 00:06:31,280 Speaker 1: get ridiculously specific and within this seemingly simple maybe you're going, 87 00:06:31,360 --> 00:06:33,239 Speaker 1: that's not a big deal. Oh, but it is because 88 00:06:33,279 --> 00:06:38,120 Speaker 1: within this work out for your body type myth, there 89 00:06:38,120 --> 00:06:41,080 Speaker 1: are two myths rolled into it, two of the most 90 00:06:41,080 --> 00:06:45,279 Speaker 1: powerful ones. You've got the bulk myth and you've got 91 00:06:45,279 --> 00:06:49,479 Speaker 1: the spot reduction myth. That is what is rolled right 92 00:06:49,520 --> 00:06:54,240 Speaker 1: into this workout for your body type solution. And I've 93 00:06:54,240 --> 00:06:57,560 Speaker 1: told the story the first time many many many years ago. 94 00:06:58,040 --> 00:07:02,760 Speaker 1: I was offered a big appearance on TV to be 95 00:07:02,760 --> 00:07:06,600 Speaker 1: a fitness expert. Was it for this very topic? And 96 00:07:06,640 --> 00:07:10,080 Speaker 1: I was deep into my studies and I said, okay, 97 00:07:10,080 --> 00:07:12,440 Speaker 1: so what you want me to talk about is meso, morphendo, 98 00:07:12,480 --> 00:07:14,760 Speaker 1: more ephecto, more body types. Right, like, no, no, no, no, 99 00:07:16,480 --> 00:07:19,400 Speaker 1: And again I'm not gonna throw this specific author under 100 00:07:19,400 --> 00:07:25,240 Speaker 1: the bus. It wasn't those it was Silverware. That's as 101 00:07:25,320 --> 00:07:28,920 Speaker 1: specific as I'm gonna guess nothing that is in any 102 00:07:29,240 --> 00:07:36,080 Speaker 1: fitness exercise physiology textbook that I've ever read. But it 103 00:07:36,120 --> 00:07:40,680 Speaker 1: doesn't matter. This is what people who are struggling you, 104 00:07:41,880 --> 00:07:47,520 Speaker 1: when you're struggling, want to hear. It's the easy solution, 105 00:07:48,400 --> 00:07:52,880 Speaker 1: and it's code. It's code for spot reduction. Do you 106 00:07:52,960 --> 00:07:55,480 Speaker 1: carry weight in your hips? Well? Then here's the workout 107 00:07:55,480 --> 00:07:58,600 Speaker 1: for your body type, and what is that that spot 108 00:07:58,600 --> 00:08:05,360 Speaker 1: reduction And then they go, oh, are you do you 109 00:08:05,360 --> 00:08:08,880 Speaker 1: have big legs? Well, if you want to avoid that, 110 00:08:08,960 --> 00:08:13,440 Speaker 1: we're going to avoid these exercises. The bulk myth. And 111 00:08:13,520 --> 00:08:17,520 Speaker 1: that's why this piece of fitness advice is one of 112 00:08:17,560 --> 00:08:21,840 Speaker 1: the most insidious and keeps people from achieving their best 113 00:08:21,840 --> 00:08:25,800 Speaker 1: bodies and wasting time and wasting money. I had a 114 00:08:25,840 --> 00:08:30,720 Speaker 1: client many years ago stopped working with them because they 115 00:08:30,760 --> 00:08:35,760 Speaker 1: believed that spot reduction and all this stuff was true. 116 00:08:35,960 --> 00:08:38,199 Speaker 1: And they went to a doctor who told them that, 117 00:08:39,800 --> 00:08:43,760 Speaker 1: and they have libo suction, and they were told to 118 00:08:43,920 --> 00:08:47,079 Speaker 1: never do certain leg exercises like squats and lunges, to 119 00:08:47,200 --> 00:08:49,600 Speaker 1: never get on the StairMaster by a doctor who had 120 00:08:49,640 --> 00:08:53,160 Speaker 1: performed that libo suction. They were told exactly what they 121 00:08:53,240 --> 00:08:57,000 Speaker 1: wanted to hear. And that's a temporary fixed by the 122 00:08:57,040 --> 00:09:03,760 Speaker 1: way people. Totally amazing topic for another show. What I 123 00:09:03,840 --> 00:09:06,600 Speaker 1: watched over the years with liposuction, when you take fat 124 00:09:06,679 --> 00:09:09,360 Speaker 1: cells out and you go back to eating and over 125 00:09:09,440 --> 00:09:12,439 Speaker 1: eating and under exercising, the fat has to go somewhere, 126 00:09:14,280 --> 00:09:20,000 Speaker 1: and so strange things can happen. But I digress. It's 127 00:09:20,000 --> 00:09:26,280 Speaker 1: insidious that doctor, I have no words. I have no words. 128 00:09:26,280 --> 00:09:29,319 Speaker 1: So again, work out for your body type. There's ectomorph, 129 00:09:29,440 --> 00:09:33,600 Speaker 1: meso morph endo morph right, tough to put muscle on, 130 00:09:33,840 --> 00:09:39,480 Speaker 1: easier to put muscle on, and then your tougher, bigger 131 00:09:39,520 --> 00:09:45,000 Speaker 1: frame type, people who are never gonna be the ectomorphs 132 00:09:46,040 --> 00:09:49,440 Speaker 1: super skinny type, but they can be and they can 133 00:09:49,480 --> 00:09:52,440 Speaker 1: put muscle on. But these are the three body types, 134 00:09:54,920 --> 00:09:57,600 Speaker 1: not the ones that are being sold in these books 135 00:09:57,600 --> 00:10:02,200 Speaker 1: and programs to you. And it wastes your time, it 136 00:10:02,280 --> 00:10:04,600 Speaker 1: wastes your money. So what is the solution. It is 137 00:10:04,640 --> 00:10:07,680 Speaker 1: still to do full body workouts people, not to avoid 138 00:10:07,760 --> 00:10:11,400 Speaker 1: any exercises, and not to spend more time doing one. 139 00:10:11,800 --> 00:10:15,400 Speaker 1: What does that do? It makes you unbalanced. It waste 140 00:10:15,440 --> 00:10:18,000 Speaker 1: your time by doing too much of something, by doing 141 00:10:18,280 --> 00:10:20,880 Speaker 1: crunches and crunches and crunches like this person is being 142 00:10:20,920 --> 00:10:24,880 Speaker 1: told by their trainer. And actually what I hopefully am 143 00:10:24,880 --> 00:10:28,720 Speaker 1: gleaning from this is speaking to a trainer at the gym, 144 00:10:28,760 --> 00:10:32,720 Speaker 1: not to their trainers. So not the trainer, I would choose. 145 00:10:34,120 --> 00:10:38,480 Speaker 1: This person who wrote me this message sounds more educated 146 00:10:38,480 --> 00:10:42,079 Speaker 1: in exercise science than the trainer who is selling them 147 00:10:43,080 --> 00:10:47,280 Speaker 1: something they can't deliver. And here's the thing people, these trainers, 148 00:10:47,320 --> 00:10:52,439 Speaker 1: then when you don't achieve what you're supposed to, they 149 00:10:52,440 --> 00:10:57,040 Speaker 1: don't take the blame for that, all right, So you're 150 00:10:57,040 --> 00:11:01,480 Speaker 1: failing to see the results because you're not doing the 151 00:11:01,679 --> 00:11:06,280 Speaker 1: right full body routine. Everybody. Do you have hamstrings? Do 152 00:11:06,280 --> 00:11:08,400 Speaker 1: you have glutes? Do you have quads? You should work them? 153 00:11:08,480 --> 00:11:11,960 Speaker 1: Do you have biceps, triceps, shoulders, back? Yes? Can you 154 00:11:12,000 --> 00:11:14,440 Speaker 1: do a little bit more arms if you want to 155 00:11:15,080 --> 00:11:19,719 Speaker 1: have bigger arms and maybe a little bit more defined, okay, 156 00:11:19,760 --> 00:11:22,839 Speaker 1: but not too much. And a great trainer won't let 157 00:11:22,880 --> 00:11:25,760 Speaker 1: you waste time doing too much of any one thing. 158 00:11:25,920 --> 00:11:30,040 Speaker 1: And it is not to reduce fat. It's not to 159 00:11:30,160 --> 00:11:34,040 Speaker 1: reduce fat. And I lived this. I did the natural 160 00:11:34,080 --> 00:11:37,640 Speaker 1: body building and yes, some people have body parts that 161 00:11:37,760 --> 00:11:40,800 Speaker 1: is the extreme. I've done the extremes. You go, oh, 162 00:11:40,840 --> 00:11:44,280 Speaker 1: my calves. You know guys body builders always trying to 163 00:11:44,280 --> 00:11:48,000 Speaker 1: make their calves bigger, hard, slow twitch muscle. A lot 164 00:11:48,040 --> 00:11:52,120 Speaker 1: of genetics involved there. Caffine plants are a thing in 165 00:11:52,160 --> 00:11:56,959 Speaker 1: body building, all right. So there you have the workout 166 00:11:57,040 --> 00:12:02,600 Speaker 1: for your body type. Myth is those two myths in one, 167 00:12:02,800 --> 00:12:06,439 Speaker 1: the bulk myth and the spot reduction myth. You shouldn't 168 00:12:06,480 --> 00:12:11,199 Speaker 1: be avoiding exercises because they're going to make your trouble 169 00:12:11,280 --> 00:12:16,840 Speaker 1: areas worse, and you shouldn't be doing more, significantly more 170 00:12:17,559 --> 00:12:20,600 Speaker 1: to try to reduce body fat from there. It doesn't happen. 171 00:12:20,640 --> 00:12:23,800 Speaker 1: It's genetic people. I will say it over and over 172 00:12:23,880 --> 00:12:26,440 Speaker 1: and over again. You cannot tell your body where to 173 00:12:26,960 --> 00:12:30,840 Speaker 1: take fat deposits from, because you exercise an area a 174 00:12:30,960 --> 00:12:34,200 Speaker 1: region of your body that is not where the body 175 00:12:34,200 --> 00:12:37,760 Speaker 1: fat is going to be taken from. Necessarily, it is 176 00:12:37,800 --> 00:12:43,520 Speaker 1: up to your body, and that's why people carry weight differently. Okay, done, 177 00:12:43,840 --> 00:12:46,920 Speaker 1: don't fall for that. One of the most, if not 178 00:12:47,120 --> 00:12:50,240 Speaker 1: the most common myth when it comes to strength training 179 00:12:50,840 --> 00:12:55,160 Speaker 1: and trying to change your body composition. All right. Number two, 180 00:12:55,640 --> 00:12:59,679 Speaker 1: love this and again this is a handful of myths 181 00:12:59,760 --> 00:13:03,040 Speaker 1: rolled into one, many of which I have done in 182 00:13:03,080 --> 00:13:06,200 Speaker 1: separate podcasts already, but it pairs repeating over and over, 183 00:13:07,240 --> 00:13:10,040 Speaker 1: and it is stopped doing intense cardio. Stop working out 184 00:13:10,040 --> 00:13:14,040 Speaker 1: too hard, Stop getting on the treadmill or whatever piece 185 00:13:14,040 --> 00:13:17,280 Speaker 1: of cardio you're using, because you're doing it too hard 186 00:13:17,640 --> 00:13:20,240 Speaker 1: and you're not burning fat. Oh my gosh, this is 187 00:13:20,280 --> 00:13:22,160 Speaker 1: a great one because This is when trainers can go. 188 00:13:22,520 --> 00:13:25,040 Speaker 1: They can make you feel really good about yourself. They go, oh, 189 00:13:25,080 --> 00:13:27,920 Speaker 1: you're you're doing too much and you're like, thank god, 190 00:13:27,960 --> 00:13:30,520 Speaker 1: I felt like I was. You're doing too much cardio. 191 00:13:30,720 --> 00:13:34,800 Speaker 1: You're not burning you're burning carps. And this is fuzzy math. 192 00:13:34,880 --> 00:13:37,560 Speaker 1: I don't want to get deep into this, but listen 193 00:13:37,600 --> 00:13:40,480 Speaker 1: to the podcast about why the fat burning zone is 194 00:13:40,559 --> 00:13:47,760 Speaker 1: BS quick Overview. And I've said this probably ten thousand 195 00:13:47,760 --> 00:13:51,800 Speaker 1: times in my lifetime. You burn a greater percentage of 196 00:13:51,880 --> 00:13:57,080 Speaker 1: fat at lower intensities, but a significantly lower total calories 197 00:13:57,080 --> 00:13:59,520 Speaker 1: and total fat calories. If you're sitting on the couch 198 00:13:59,559 --> 00:14:02,240 Speaker 1: listening to us right now, you are burning primarily fat, 199 00:14:02,840 --> 00:14:06,560 Speaker 1: but it is next to nothing. So yes, there is 200 00:14:06,640 --> 00:14:09,000 Speaker 1: some truth to it, and that's the problem. But you 201 00:14:09,120 --> 00:14:13,160 Speaker 1: lose weight by total calories and you're gonna burn more 202 00:14:13,240 --> 00:14:16,240 Speaker 1: total fat calories at a higher intensity. And by the way, 203 00:14:16,480 --> 00:14:19,360 Speaker 1: I had to flesh this out. So many people say, well, 204 00:14:19,440 --> 00:14:21,640 Speaker 1: carbs are bad for you, Well, then don't you want 205 00:14:21,680 --> 00:14:25,040 Speaker 1: to burn those? Do those turn to fat? Carbs are 206 00:14:25,160 --> 00:14:30,479 Speaker 1: bodies preferred energy source. But the more careio you do, 207 00:14:30,560 --> 00:14:34,200 Speaker 1: you know length wise, time wise calories you burn the 208 00:14:34,320 --> 00:14:37,880 Speaker 1: harder you go, the more calories you burn, and the 209 00:14:37,920 --> 00:14:42,680 Speaker 1: more total fat calories. So it's that fat burning zone, 210 00:14:42,760 --> 00:14:46,520 Speaker 1: fuzzy math. I am pushing uh companies that I work 211 00:14:46,600 --> 00:14:50,640 Speaker 1: with to get rid of that zone. It shouldn't be 212 00:14:50,760 --> 00:14:56,080 Speaker 1: on machines. We are living in like the greatest technological 213 00:14:56,120 --> 00:14:58,360 Speaker 1: time when it comes to fitness technology, Yet we're putting 214 00:14:58,360 --> 00:15:03,760 Speaker 1: this fat burning zone on machine means unacceptable. Unacceptable, and 215 00:15:03,840 --> 00:15:08,200 Speaker 1: that's the let's be honest. That is the manufacturer trying 216 00:15:08,240 --> 00:15:11,400 Speaker 1: to make you feel better. Oh perfect, Oh that's gonna solve. 217 00:15:11,480 --> 00:15:14,840 Speaker 1: I want to warn you know, lose fat and it's 218 00:15:14,840 --> 00:15:19,200 Speaker 1: at a lower intensity. That is one reason so many 219 00:15:19,240 --> 00:15:22,920 Speaker 1: of you have had a hard time losing weight. You 220 00:15:22,960 --> 00:15:24,960 Speaker 1: want to mix up your intensities, you want to push 221 00:15:25,000 --> 00:15:30,320 Speaker 1: your intensities. Okay mmm, I still get annoyed with that. 222 00:15:31,560 --> 00:15:34,440 Speaker 1: You don't get more by doing less when it comes 223 00:15:34,440 --> 00:15:38,560 Speaker 1: to cardio and burning calories. You get more by doing 224 00:15:39,200 --> 00:15:43,480 Speaker 1: a little bit more frequently and by in point variation. 225 00:15:44,400 --> 00:15:47,680 Speaker 1: These terms I will repeat over and over and again 226 00:15:47,760 --> 00:15:52,920 Speaker 1: because that's what works. But this plays into those of 227 00:15:52,920 --> 00:15:55,720 Speaker 1: you who are working out and not seeing results. But 228 00:15:55,760 --> 00:15:57,800 Speaker 1: there's so many other things going on. Here too, by 229 00:15:57,800 --> 00:16:00,240 Speaker 1: the way, and I'll get to that in the the 230 00:16:00,320 --> 00:16:05,640 Speaker 1: final third one. We're talking eating. We're talking reward eating 231 00:16:05,680 --> 00:16:09,800 Speaker 1: things like that. But you want to mix up your intensities. 232 00:16:10,400 --> 00:16:14,160 Speaker 1: You are not failing to see your results because you 233 00:16:14,200 --> 00:16:20,640 Speaker 1: are doing cardio too hard. Now weave you with this. 234 00:16:21,520 --> 00:16:24,320 Speaker 1: You can't do high intensity interval training every single day 235 00:16:24,600 --> 00:16:28,560 Speaker 1: redlining professional athletes don't do that. You need to mix 236 00:16:28,640 --> 00:16:31,400 Speaker 1: up your intensities. That's why I have so many shows 237 00:16:31,400 --> 00:16:36,760 Speaker 1: on hill workouts and endurance workouts. No matter what type 238 00:16:36,800 --> 00:16:39,200 Speaker 1: of cardio you're doing, if you're a swim or bike 239 00:16:39,280 --> 00:16:44,760 Speaker 1: or run or elliptical rowing machine, you want to mix 240 00:16:44,840 --> 00:16:51,320 Speaker 1: up your durations, your intensities and your workouts. All right, 241 00:16:51,800 --> 00:16:54,040 Speaker 1: you know what Final break when we come back. The 242 00:16:54,120 --> 00:16:58,040 Speaker 1: third one is tied into the second one about cardio, 243 00:16:58,760 --> 00:17:01,600 Speaker 1: and thanks to social media, it is all over the place. 244 00:17:02,160 --> 00:17:16,880 Speaker 1: Final break. We'll be right back. If there's one myth 245 00:17:16,960 --> 00:17:19,840 Speaker 1: thrown out there by the complete Charlatans in this industry, 246 00:17:19,920 --> 00:17:24,399 Speaker 1: it's this. It's one of them. They're all thrown out 247 00:17:24,440 --> 00:17:27,320 Speaker 1: by the Charlotteans. But it's the stop doing cardio. It's 248 00:17:27,359 --> 00:17:30,640 Speaker 1: making you fat. First of all, I just I don't 249 00:17:30,680 --> 00:17:32,879 Speaker 1: even like the term fat age. You're you're not fat. 250 00:17:32,920 --> 00:17:36,439 Speaker 1: You have fat And I will say that over and 251 00:17:36,520 --> 00:17:39,240 Speaker 1: over again. I have body fat. We all have body fat. 252 00:17:39,280 --> 00:17:41,639 Speaker 1: It's actually healthy. We just want a healthy range of 253 00:17:41,680 --> 00:17:46,359 Speaker 1: body fat. Stop doing cardio. It's making you fat. And 254 00:17:46,440 --> 00:17:50,920 Speaker 1: so here's the bad social media post. It's the celebrity 255 00:17:52,359 --> 00:17:55,400 Speaker 1: or the influencer who says I'm skinny and I don't 256 00:17:55,400 --> 00:17:59,120 Speaker 1: do any cardio good for you? Do you have a heart? 257 00:17:59,800 --> 00:18:02,159 Speaker 1: Do you realize all the benefits of cardio that go 258 00:18:02,320 --> 00:18:05,879 Speaker 1: far beyond the number on a scale? Do you realize 259 00:18:05,920 --> 00:18:08,040 Speaker 1: you can be skinny and unfit? Do you realize you 260 00:18:08,080 --> 00:18:12,520 Speaker 1: can have a heart attack at fifty two because your 261 00:18:12,520 --> 00:18:14,600 Speaker 1: heart is not strong and it is the number one 262 00:18:14,640 --> 00:18:18,480 Speaker 1: cause of death heart disease. And then the worst one 263 00:18:18,560 --> 00:18:21,159 Speaker 1: is that's bad enough, I'm skinny and I don't do 264 00:18:21,200 --> 00:18:24,480 Speaker 1: any cardio and it's usually a twentysomething or you know, 265 00:18:25,160 --> 00:18:29,520 Speaker 1: And then the worst version of that is cardio makes 266 00:18:29,520 --> 00:18:36,600 Speaker 1: you fat. Really, that is so insidiously bad coming from 267 00:18:36,640 --> 00:18:42,119 Speaker 1: anyone who calls themselves a fitness person in this industry 268 00:18:42,240 --> 00:18:46,800 Speaker 1: that is trying to get you to do less. And again, 269 00:18:46,800 --> 00:18:48,399 Speaker 1: it's what you want to hear. You want to go, oh, 270 00:18:48,600 --> 00:18:50,960 Speaker 1: I don't have to do this. I don't have to 271 00:18:52,600 --> 00:18:54,040 Speaker 1: get on the treadmill. I don't have to get on 272 00:18:54,080 --> 00:18:56,840 Speaker 1: the elliptical. Well, guess what you don't. You don't have 273 00:18:56,880 --> 00:18:58,199 Speaker 1: to go to the gym. How many times have I 274 00:18:58,200 --> 00:19:02,320 Speaker 1: talked about that, you ho has to do that boring, 275 00:19:02,400 --> 00:19:06,680 Speaker 1: steady state cardio on something you don't enjoy. So when 276 00:19:06,720 --> 00:19:09,880 Speaker 1: they say stop doing cardios making fat? What is cardio 277 00:19:10,800 --> 00:19:13,720 Speaker 1: raising your heart rate? So are we talking to elliptical again, 278 00:19:13,720 --> 00:19:15,960 Speaker 1: We're talking to trendment? Are we talking burpies? Are we 279 00:19:16,000 --> 00:19:19,080 Speaker 1: talking running up and downstairs? Because anything that raises your 280 00:19:19,160 --> 00:19:23,119 Speaker 1: heart rate is cardiovascular, right, it's getting that heart rate elevated. 281 00:19:24,240 --> 00:19:26,760 Speaker 1: So what you're telling me, then, if I flesh this out, 282 00:19:28,200 --> 00:19:32,000 Speaker 1: it's that raising your heart rate makes you fat, makes 283 00:19:32,000 --> 00:19:36,119 Speaker 1: you gain weight, makes you hold m hm. That's not 284 00:19:36,200 --> 00:19:41,080 Speaker 1: how the world works. That's not energy consumed and energy 285 00:19:41,200 --> 00:19:46,280 Speaker 1: taken in. So what is cardio? You know I said 286 00:19:46,320 --> 00:19:49,760 Speaker 1: this before, and I get these moments where I want 287 00:19:49,800 --> 00:19:52,320 Speaker 1: to invite these people on the show and ask them 288 00:19:52,359 --> 00:19:57,480 Speaker 1: these questions and just keep asking questions, not even makes statements, 289 00:19:57,520 --> 00:20:03,359 Speaker 1: just let them these people try to defend what they're saying. 290 00:20:05,080 --> 00:20:11,360 Speaker 1: Cardio raising your heart rate, burns energy period, end of discussion, 291 00:20:12,680 --> 00:20:16,199 Speaker 1: end of story. But here's three things to consider to 292 00:20:16,280 --> 00:20:22,720 Speaker 1: pull this all together. Sure, you can do cardio, cardio 293 00:20:22,760 --> 00:20:26,080 Speaker 1: vascar exercise and get hungrier, So you have to be 294 00:20:26,119 --> 00:20:28,560 Speaker 1: aware of what you take in. That goes without saying, 295 00:20:28,760 --> 00:20:31,280 Speaker 1: regardless of what you're doing, you should oh, if you're 296 00:20:31,320 --> 00:20:33,919 Speaker 1: not exercising, you should know what you're eating. You should 297 00:20:33,920 --> 00:20:36,399 Speaker 1: eat healthy, you should eat the appropriate number of calories, 298 00:20:36,440 --> 00:20:40,280 Speaker 1: regardless of what you're doing. But yes, some people, different 299 00:20:40,280 --> 00:20:44,880 Speaker 1: types of exercise can make you hungrier, So that goes 300 00:20:44,920 --> 00:20:48,919 Speaker 1: to reward eating. Are you getting on an elliptical or 301 00:20:48,920 --> 00:20:53,439 Speaker 1: whatever your exercise you know, chosen or preferred type of 302 00:20:53,480 --> 00:20:58,920 Speaker 1: exercises exercising and then taking in two times, three times, 303 00:20:58,960 --> 00:21:03,359 Speaker 1: four times the colories you burned. And I have to 304 00:21:03,359 --> 00:21:07,360 Speaker 1: talk about the topic I talked about frequently that the 305 00:21:07,400 --> 00:21:11,400 Speaker 1: colerk expenditures on many pieces of exercise equipment and your 306 00:21:11,440 --> 00:21:16,520 Speaker 1: devices are inaccurate and they generally skew way high. So yes, 307 00:21:16,600 --> 00:21:19,959 Speaker 1: if we're talking about cardiovascular exercise, we have to if 308 00:21:20,000 --> 00:21:24,080 Speaker 1: we're being honest and scientific, discuss Grellan and left in 309 00:21:24,119 --> 00:21:26,760 Speaker 1: and being hungrier. There's also many types of exercise that 310 00:21:26,800 --> 00:21:29,119 Speaker 1: make you less hungry. You have to know your body 311 00:21:29,119 --> 00:21:31,120 Speaker 1: and know what works for you, and then be honest 312 00:21:31,119 --> 00:21:33,919 Speaker 1: about what you're taking in. And then finally, are you 313 00:21:33,960 --> 00:21:37,160 Speaker 1: only doing cardio? That's not okay. Those days are over, 314 00:21:37,200 --> 00:21:40,119 Speaker 1: hopefully at least for my listeners. You don't just go 315 00:21:40,160 --> 00:21:42,159 Speaker 1: to the gym and slog away on a piece of 316 00:21:42,240 --> 00:21:45,800 Speaker 1: cardio and that's it. We need to work our muscles 317 00:21:46,000 --> 00:21:48,679 Speaker 1: with strength training, We need do our cardiovascular exercise, We 318 00:21:48,720 --> 00:21:51,080 Speaker 1: need to do the five components of fitness. So you 319 00:21:51,119 --> 00:21:54,800 Speaker 1: don't just do cardio and expect to see the results 320 00:21:55,080 --> 00:21:57,879 Speaker 1: you want to see. You need to take a holistic 321 00:21:57,960 --> 00:22:04,360 Speaker 1: approach strength training, cardio, and healthy eating so you can 322 00:22:04,400 --> 00:22:09,600 Speaker 1: work out smarter and better. And sometimes that's kind of 323 00:22:09,640 --> 00:22:12,480 Speaker 1: what they're saying when they say cardio makes you fat, 324 00:22:12,760 --> 00:22:15,840 Speaker 1: But most times they're not. Most times they're trying to 325 00:22:15,920 --> 00:22:19,040 Speaker 1: rope you into not doing exercise and taking some supplements 326 00:22:19,240 --> 00:22:21,840 Speaker 1: and maybe some kind of weird apparatus. You have to 327 00:22:21,920 --> 00:22:26,080 Speaker 1: buy heart disease the number one cause of death, and 328 00:22:26,359 --> 00:22:30,120 Speaker 1: exercise cardio, if you will, does so many other things, 329 00:22:30,119 --> 00:22:34,080 Speaker 1: including lowerer blood pressure lowerer cholesterol, elevate your you know 330 00:22:34,160 --> 00:22:37,640 Speaker 1: your your good cholesterol, and lower the bad. Decreased stress, 331 00:22:38,080 --> 00:22:41,200 Speaker 1: improved blood flow people, which is important on so many levels, 332 00:22:41,320 --> 00:22:47,040 Speaker 1: including cognitive neurological levels as well. So cardio is really 333 00:22:47,040 --> 00:22:53,600 Speaker 1: good for your brain protective. So you don't just do 334 00:22:53,680 --> 00:22:57,160 Speaker 1: cardio for that number on the scale. You don't believe 335 00:22:58,680 --> 00:23:07,000 Speaker 1: the garbage clickbait products, headlines and supplements. And I love 336 00:23:07,760 --> 00:23:12,359 Speaker 1: the contradiction. Here's every one of these myths. Trying to 337 00:23:12,440 --> 00:23:15,760 Speaker 1: keep this podcast shorter, but every one of these inns 338 00:23:15,800 --> 00:23:18,840 Speaker 1: has a complete contradiction that you'll see on social media. 339 00:23:19,040 --> 00:23:21,960 Speaker 1: Here's one. I'm an endurance guy. That's what I enjoy 340 00:23:22,080 --> 00:23:26,080 Speaker 1: more than short duration. I prefer to do a marathon 341 00:23:26,119 --> 00:23:27,879 Speaker 1: over a five k as crazy as that sounds, but 342 00:23:27,960 --> 00:23:31,240 Speaker 1: that's what I'm mentally made for and physically I could 343 00:23:31,240 --> 00:23:33,879 Speaker 1: do both, but I prefer the longer distances. But what 344 00:23:33,920 --> 00:23:36,000 Speaker 1: do we see on social media all the time that 345 00:23:36,080 --> 00:23:38,960 Speaker 1: picture of that like nine year old marathon runner who 346 00:23:39,040 --> 00:23:42,159 Speaker 1: looks like he weighs sixty two pounds, and then the 347 00:23:42,200 --> 00:23:46,359 Speaker 1: sprinter who's like muscle bound, and they go, what what's 348 00:23:46,400 --> 00:23:50,240 Speaker 1: better for you? So much that's wrong with that picture, 349 00:23:51,720 --> 00:23:54,320 Speaker 1: self selection, so many other things. But wait a minute. 350 00:23:55,880 --> 00:23:57,960 Speaker 1: Too much cardio is supposed to make us gain weight, 351 00:23:58,080 --> 00:24:01,080 Speaker 1: right to make us So there you go. It's the 352 00:24:01,160 --> 00:24:05,800 Speaker 1: same people in the same way putting out completely contradictory information. 353 00:24:06,400 --> 00:24:08,680 Speaker 1: So too much cardio is gonna make you look like, 354 00:24:09,160 --> 00:24:19,440 Speaker 1: you know, complete skinny, wasted, no muscle. Biased approach. People 355 00:24:19,440 --> 00:24:22,040 Speaker 1: who have what they enjoy doing, and they'd want everyone 356 00:24:22,080 --> 00:24:24,640 Speaker 1: to buy into what they do. And guess what those 357 00:24:24,640 --> 00:24:27,200 Speaker 1: people in their twenties, thirties, forties that only do those 358 00:24:27,240 --> 00:24:29,679 Speaker 1: things when they're fifties seventies. And I'm seeing it now, 359 00:24:29,760 --> 00:24:34,040 Speaker 1: seeing it from my contemporaries. I am fifty two injury free, 360 00:24:34,480 --> 00:24:36,119 Speaker 1: and I can't say that for the vast majority of 361 00:24:36,119 --> 00:24:42,560 Speaker 1: people who only did one thing. All right, here's the 362 00:24:42,600 --> 00:24:45,239 Speaker 1: final takeaway that I've talked about. Didn't do any studies here, 363 00:24:45,280 --> 00:24:47,600 Speaker 1: but I'm going to allude to some or just to 364 00:24:47,680 --> 00:24:52,320 Speaker 1: take away from so many studies on exercise and weight loss. 365 00:24:52,440 --> 00:24:57,480 Speaker 1: Are what Changing your eating helps you lose the weight initially, 366 00:24:57,880 --> 00:25:01,760 Speaker 1: and exercise helps you keep it off. You need both, 367 00:25:03,560 --> 00:25:06,320 Speaker 1: but you don't want to make any dramatic changes too soon. 368 00:25:08,119 --> 00:25:12,160 Speaker 1: Cardio is good, but that can be anything you wanted 369 00:25:12,200 --> 00:25:15,679 Speaker 1: to be zomba, walking your dog. But you want to 370 00:25:15,720 --> 00:25:17,919 Speaker 1: raise your heart rate every now and again, do those hills. 371 00:25:18,280 --> 00:25:20,560 Speaker 1: Listen to my podcasts and why everyone should do hills, 372 00:25:21,160 --> 00:25:24,600 Speaker 1: do some videos. Whatever type of exercise routine it is 373 00:25:24,680 --> 00:25:29,320 Speaker 1: that has some interval training in there, but it's your cardio. 374 00:25:32,960 --> 00:25:37,520 Speaker 1: What workout should you do? Your work out for your 375 00:25:37,600 --> 00:25:42,639 Speaker 1: personality type. That's what you need to find. What do 376 00:25:42,760 --> 00:25:48,280 Speaker 1: you enjoy, not your body type, it's your brain type. 377 00:25:49,840 --> 00:25:54,960 Speaker 1: Find what you like, do it frequently, but then cross 378 00:25:55,000 --> 00:25:58,360 Speaker 1: trains so you can continue to do what you like frequently. 379 00:25:59,080 --> 00:26:02,880 Speaker 1: I love to run. I like to bike, not as much. 380 00:26:03,119 --> 00:26:07,280 Speaker 1: I'd like to swim much less stretching, not crazy about it, 381 00:26:07,280 --> 00:26:08,600 Speaker 1: but I do all of these things so that I 382 00:26:08,640 --> 00:26:11,639 Speaker 1: can continue to run because I love to throw on 383 00:26:11,720 --> 00:26:13,399 Speaker 1: my shoes and go out no matter where I am 384 00:26:13,400 --> 00:26:16,880 Speaker 1: in the world, and enjoy where I am, and enjoy 385 00:26:16,960 --> 00:26:20,600 Speaker 1: nature and enjoy how it makes me feel. So do 386 00:26:20,680 --> 00:26:24,159 Speaker 1: not buy into these myths. I want to thank. I 387 00:26:24,240 --> 00:26:27,960 Speaker 1: don't use names when I read messages, but thank the 388 00:26:28,000 --> 00:26:31,680 Speaker 1: person who just sent that great starting point about the 389 00:26:31,720 --> 00:26:35,080 Speaker 1: trainer and the ABS. No short answers, no you can't 390 00:26:35,160 --> 00:26:39,440 Speaker 1: jump start anything unless it's pharmaceutical, and then it's illegal, 391 00:26:39,600 --> 00:26:41,720 Speaker 1: and then there's side effects and we don't do that 392 00:26:42,160 --> 00:26:47,720 Speaker 1: all right again, this started this topic because of a 393 00:26:47,880 --> 00:26:52,119 Speaker 1: message question I received, So please feel free. Tom h 394 00:26:52,160 --> 00:26:55,080 Speaker 1: Fit is Twitter and Instagram, Tom h Fit, reach out, questions, comments, 395 00:26:55,320 --> 00:26:57,960 Speaker 1: Fitness Disrupted dot com. You can email me through the site. 396 00:26:58,440 --> 00:27:00,879 Speaker 1: The virtual gym is starting take off. We're starting to 397 00:27:00,920 --> 00:27:02,640 Speaker 1: get the members. We're just kicking it off. So I'm 398 00:27:02,640 --> 00:27:05,280 Speaker 1: taking all my content from all my decades in this 399 00:27:05,320 --> 00:27:10,280 Speaker 1: industry and putting in one place workouts, videos, ad workouts, 400 00:27:10,359 --> 00:27:14,359 Speaker 1: ninety day workout plans, half marathon plans, five K walking plans, 401 00:27:14,400 --> 00:27:17,080 Speaker 1: exercise library, a forum so you can interact. So that 402 00:27:17,240 --> 00:27:20,840 Speaker 1: is Tom holland Fitness dot Com just starting to get 403 00:27:20,840 --> 00:27:22,680 Speaker 1: that up and rolling, and you're gonna see so much 404 00:27:22,680 --> 00:27:24,800 Speaker 1: content put there in the next couple of months and 405 00:27:24,840 --> 00:27:27,399 Speaker 1: that will be there for years to come. Virtual Jim, 406 00:27:27,680 --> 00:27:29,480 Speaker 1: use everything you can. You We are living in the 407 00:27:29,560 --> 00:27:33,680 Speaker 1: best time ever to achieve your goals, and you are 408 00:27:33,720 --> 00:27:36,920 Speaker 1: doing the smartest thing by listening to this show. If 409 00:27:36,920 --> 00:27:39,480 Speaker 1: I do say so myself enough, thank you so much 410 00:27:39,520 --> 00:27:43,320 Speaker 1: for listening. Again, I love what I do. I take 411 00:27:43,400 --> 00:27:48,280 Speaker 1: it ridiculously seriously because I'm not selling shoes. I'm trying 412 00:27:48,320 --> 00:27:51,000 Speaker 1: to help you live your best life, for longest and 413 00:27:51,080 --> 00:27:59,280 Speaker 1: your most Uh. You want to restate this your longest life. Well, 414 00:27:59,280 --> 00:28:02,280 Speaker 1: you're able to do what you want to do as 415 00:28:02,280 --> 00:28:05,439 Speaker 1: long as you want to do it. And we control 416 00:28:05,520 --> 00:28:10,200 Speaker 1: three things, what we put into our mouths, how much 417 00:28:10,240 --> 00:28:15,240 Speaker 1: we move, and our attitudes. And that is awesome. I 418 00:28:15,280 --> 00:28:20,159 Speaker 1: am Tom Holland, exercise physiologists, certified sports nutritionists, and the 419 00:28:20,320 --> 00:28:25,119 Speaker 1: lover of everything fitness. Thank you for listening and believing yourself. 420 00:28:28,560 --> 00:28:31,960 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 421 00:28:32,000 --> 00:28:34,840 Speaker 1: more podcasts from my heart Radio, visit the I heart 422 00:28:34,920 --> 00:28:38,320 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 423 00:28:38,360 --> 00:28:39,160 Speaker 1: favorite shows.