1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:14,960 Speaker 1: I am Tom Holland and this is Fitness Disrupted. If 3 00:00:14,960 --> 00:00:17,440 Speaker 1: you've listened to any of my other podcasts, you know 4 00:00:17,640 --> 00:00:21,200 Speaker 1: by now that I love exercise. I say it all 5 00:00:21,239 --> 00:00:26,079 Speaker 1: the time, and it's my passion, it's my vocation, and 6 00:00:26,280 --> 00:00:29,000 Speaker 1: I love everything about it. I love the cardio and 7 00:00:29,040 --> 00:00:33,960 Speaker 1: I especially love the strength training. And I've said in 8 00:00:34,400 --> 00:00:37,080 Speaker 1: other podcasts how I got started with the pushups and 9 00:00:37,120 --> 00:00:41,239 Speaker 1: herschel Walker and and the book. The book, the original 10 00:00:41,280 --> 00:00:44,080 Speaker 1: book that I that was my bible when I was 11 00:00:44,080 --> 00:00:47,559 Speaker 1: about fourteen years old after I started the pushups was 12 00:00:47,720 --> 00:00:51,760 Speaker 1: Franco Colombo's Weight Training and Bodybuilding book. That was the title, 13 00:00:51,760 --> 00:00:54,320 Speaker 1: and you can find it on eBay. And it was 14 00:00:54,640 --> 00:00:58,840 Speaker 1: so crazy for me to buy it again at fifty. 15 00:00:59,240 --> 00:01:03,240 Speaker 1: It just brought that crazy memories of working out at 16 00:01:03,280 --> 00:01:06,679 Speaker 1: home in the basement when I was a teenager, and 17 00:01:06,720 --> 00:01:11,440 Speaker 1: that led obviously to this crazy, awesome career in fitness. 18 00:01:12,080 --> 00:01:15,040 Speaker 1: And to say that I have done it all is 19 00:01:15,040 --> 00:01:18,200 Speaker 1: is it actually an understatement? Because I truly when it 20 00:01:18,280 --> 00:01:21,440 Speaker 1: comes to exercise in the business, the fitness industry, UH, 21 00:01:21,440 --> 00:01:24,679 Speaker 1: there's very few people who are as crazy and have 22 00:01:24,680 --> 00:01:27,479 Speaker 1: have done as much. And it's just it's what I love. 23 00:01:27,840 --> 00:01:30,200 Speaker 1: And I've talked about my first job. It was actually 24 00:01:30,240 --> 00:01:34,360 Speaker 1: in a Nautilus facility which was crazy about eighteen nineteen 25 00:01:34,440 --> 00:01:38,120 Speaker 1: years old, and it was the old machines and that's 26 00:01:38,120 --> 00:01:40,120 Speaker 1: where I started kind of cutting my teeth in the 27 00:01:40,160 --> 00:01:43,560 Speaker 1: business and and took people around and learned the whole 28 00:01:43,880 --> 00:01:46,840 Speaker 1: uh you know, Jim kind of world. And it was 29 00:01:46,920 --> 00:01:50,040 Speaker 1: just amazing. And and then you know, I started that 30 00:01:50,320 --> 00:01:52,680 Speaker 1: did a bunch of other jobs before then figured out 31 00:01:52,720 --> 00:01:54,720 Speaker 1: I was always lifting weights, going to the even when 32 00:01:54,720 --> 00:01:57,040 Speaker 1: I was waiting tables and doing crazy things like that, 33 00:01:57,320 --> 00:01:58,480 Speaker 1: I was going to the gym at two or three 34 00:01:58,520 --> 00:01:59,920 Speaker 1: in the morning. In New York City they have to 35 00:02:00,000 --> 00:02:01,880 Speaker 1: be four hour gyms. Now there's more of them, there's 36 00:02:01,880 --> 00:02:04,919 Speaker 1: whole chains, but these were like hardcore body building gems, 37 00:02:05,520 --> 00:02:08,880 Speaker 1: and as I've said before, really quickly I worked at 38 00:02:08,919 --> 00:02:11,799 Speaker 1: all the gyms, so from Equinox to New York Sports 39 00:02:11,800 --> 00:02:14,000 Speaker 1: Club to Reebok. In the summers, I would work at 40 00:02:14,000 --> 00:02:17,720 Speaker 1: the Nantucket Health Club. Crunch was my main gym way 41 00:02:17,760 --> 00:02:21,240 Speaker 1: back in the nineties in the wild West years of 42 00:02:21,280 --> 00:02:24,680 Speaker 1: the fitness industry. With Doug Leavin just crazy, and I 43 00:02:24,720 --> 00:02:27,280 Speaker 1: got all the certifications, and then I went back and 44 00:02:27,320 --> 00:02:30,679 Speaker 1: got the master's degree in exercise science and sports psychology. 45 00:02:30,800 --> 00:02:34,440 Speaker 1: And I just have textbooks, you know, my my library, 46 00:02:34,520 --> 00:02:38,160 Speaker 1: my office is filled with textbooks on everything with fitness 47 00:02:38,200 --> 00:02:41,200 Speaker 1: and especially strength training. And two of the best certifications, 48 00:02:41,240 --> 00:02:43,600 Speaker 1: by the way, and I know trainers are now listening 49 00:02:43,639 --> 00:02:46,440 Speaker 1: to this show. Uh N A s M National Academy 50 00:02:46,480 --> 00:02:49,760 Speaker 1: of of Sports Medicine and the National Strength and Conditioning 51 00:02:49,760 --> 00:02:52,200 Speaker 1: Association were two of the best ones when it comes 52 00:02:52,200 --> 00:02:55,200 Speaker 1: to strength training. I also got other certifications, many others, 53 00:02:55,200 --> 00:02:58,480 Speaker 1: including you know, the A C s M. But for me, 54 00:02:58,600 --> 00:03:01,640 Speaker 1: that's much more cardio based, and that was why I 55 00:03:01,680 --> 00:03:03,359 Speaker 1: got I wanted to get them all so I had 56 00:03:03,360 --> 00:03:07,400 Speaker 1: the most knowledge possible. Different certifications gave you different things 57 00:03:07,639 --> 00:03:12,239 Speaker 1: focused on different areas of exercise, and and A s 58 00:03:12,440 --> 00:03:14,480 Speaker 1: M and N s c A and especially the n 59 00:03:14,480 --> 00:03:16,519 Speaker 1: A s M. And this was back when you actually 60 00:03:16,520 --> 00:03:19,720 Speaker 1: had to go to a hotel for a weekend and 61 00:03:19,760 --> 00:03:23,120 Speaker 1: you did practicals. Now the majority of them are online 62 00:03:23,200 --> 00:03:26,000 Speaker 1: and it's just not the same to learn in person. 63 00:03:26,200 --> 00:03:29,320 Speaker 1: Some crazy great people I learned from, but I learned 64 00:03:29,320 --> 00:03:33,720 Speaker 1: how to break an exercise down into its component parts. 65 00:03:33,840 --> 00:03:38,240 Speaker 1: Body weight machines were talking, you know, just the coolest 66 00:03:38,280 --> 00:03:41,160 Speaker 1: stuff if you're into strength training. And did that for many, 67 00:03:41,160 --> 00:03:43,600 Speaker 1: many years as a trainer and a group fitness instructor. 68 00:03:43,640 --> 00:03:47,000 Speaker 1: I taught all the classes group cycling, boot camp style classes, 69 00:03:47,040 --> 00:03:49,760 Speaker 1: things like that, and then I started training the trainers. 70 00:03:49,760 --> 00:03:53,200 Speaker 1: I got hired Town Sports International even was doing classrooms 71 00:03:53,240 --> 00:03:56,520 Speaker 1: stuff on strength training. Loved it, and I've said often that, 72 00:03:56,840 --> 00:04:00,000 Speaker 1: you know, my my third career will be as a professor, 73 00:04:00,000 --> 00:04:03,080 Speaker 1: are hopefully teaching in you know, university level. I love 74 00:04:03,120 --> 00:04:05,440 Speaker 1: it that much. And then I did what I always 75 00:04:05,440 --> 00:04:07,600 Speaker 1: said I would never do. I owned my own gym. 76 00:04:07,840 --> 00:04:10,760 Speaker 1: Crazy opportunity rose and I always said it's not what 77 00:04:10,800 --> 00:04:14,280 Speaker 1: I want to do because I had a feeling that 78 00:04:14,440 --> 00:04:16,880 Speaker 1: wasn't about health and wellness, was about getting as many 79 00:04:16,880 --> 00:04:19,960 Speaker 1: people in the door. And long story short, eleven thousand 80 00:04:19,960 --> 00:04:24,960 Speaker 1: square foot facility, full service, horribly great experience. And at 81 00:04:25,000 --> 00:04:27,960 Speaker 1: the time I was writing a book called Beat the Gym. 82 00:04:28,080 --> 00:04:30,800 Speaker 1: This is a couple of years back, uh, and it 83 00:04:30,880 --> 00:04:33,400 Speaker 1: was great. I look back and I learned so much 84 00:04:34,200 --> 00:04:36,440 Speaker 1: and I'm glad I did it. Like so many things, 85 00:04:36,560 --> 00:04:39,400 Speaker 1: you reframe it you know some of the my my 86 00:04:39,400 --> 00:04:43,320 Speaker 1: my hardest iron Man and and uh Marathon's ultra marathons 87 00:04:43,360 --> 00:04:46,440 Speaker 1: are my most memorable. And same thing with that crazy, 88 00:04:46,480 --> 00:04:49,760 Speaker 1: horrible experience, I look back and I learned so much 89 00:04:49,880 --> 00:04:52,719 Speaker 1: and I'm really glad I did it, and now and 90 00:04:52,800 --> 00:04:55,480 Speaker 1: I have one next week, and now I'm a fitness 91 00:04:55,480 --> 00:05:00,000 Speaker 1: expert in lawsuits involving you guessed it, gyms and personal trainers, 92 00:05:00,040 --> 00:05:03,520 Speaker 1: and it's usually strength training based. So I got a 93 00:05:03,520 --> 00:05:10,280 Speaker 1: little experience with this many years of training myself especially 94 00:05:10,560 --> 00:05:15,160 Speaker 1: you know, that's a whole another topic show is you know, 95 00:05:15,480 --> 00:05:19,359 Speaker 1: do trainers do fitness professionals have to actually be in 96 00:05:19,400 --> 00:05:21,559 Speaker 1: shape and be educated and all that kind of stuff. 97 00:05:21,600 --> 00:05:25,720 Speaker 1: And I would say yes, but suffice it to say 98 00:05:26,160 --> 00:05:30,039 Speaker 1: decades of experience with strength training from working with clients 99 00:05:30,120 --> 00:05:33,000 Speaker 1: and and all the things I just described. So when 100 00:05:33,040 --> 00:05:34,760 Speaker 1: we come back from the break, I'm gonna give you 101 00:05:35,000 --> 00:05:39,080 Speaker 1: my top ten strength training mistakes and and if you 102 00:05:39,240 --> 00:05:41,200 Speaker 1: change just a few of these, you're going to see 103 00:05:41,240 --> 00:05:45,159 Speaker 1: incredible results. If you change the majority of them and 104 00:05:45,360 --> 00:05:50,000 Speaker 1: guarantee incredible results, you have to believe and I will 105 00:05:50,000 --> 00:05:52,400 Speaker 1: explain them to you, and many of them you're gonna 106 00:05:52,400 --> 00:05:54,760 Speaker 1: go I get it. I've heard that, but you're not 107 00:05:54,800 --> 00:05:56,159 Speaker 1: doing it. If you're not doing it, it's not going 108 00:05:56,200 --> 00:05:58,520 Speaker 1: to change, right, all right, quick break, and then we're 109 00:05:58,520 --> 00:06:01,120 Speaker 1: gonna get right into a top ten strength training mistakes 110 00:06:01,120 --> 00:06:14,000 Speaker 1: when we come back and we are back talking about 111 00:06:14,400 --> 00:06:18,400 Speaker 1: strength training and strength training mistakes. Things you can do 112 00:06:19,120 --> 00:06:23,279 Speaker 1: two increase your results, maximize your time, and decrease your 113 00:06:23,360 --> 00:06:27,159 Speaker 1: chance of injury, a common topic here on Fitness Disrupted, right, 114 00:06:27,320 --> 00:06:29,800 Speaker 1: because that's your goal. That is my job. Get you 115 00:06:29,839 --> 00:06:33,239 Speaker 1: the greatest results, short amount of time, weeks, likelihood of injury. 116 00:06:33,360 --> 00:06:36,400 Speaker 1: Let me go through some quick statistics because they bear 117 00:06:36,640 --> 00:06:41,000 Speaker 1: mentioning in two thousand seventeen, over sixty million people belong 118 00:06:41,080 --> 00:06:45,479 Speaker 1: to a gym of fitness center. Okay sixty million. Now 119 00:06:45,520 --> 00:06:48,360 Speaker 1: the statistics they throw out along with that is about 120 00:06:49,240 --> 00:06:52,360 Speaker 1: actually go to the gym consistently. No, no way in 121 00:06:52,800 --> 00:06:56,560 Speaker 1: that's not true. And many of these diet and exercise 122 00:06:56,680 --> 00:07:02,080 Speaker 1: studies people our self reports, so we all lie when 123 00:07:02,080 --> 00:07:04,479 Speaker 1: it comes to how much we exercise and what we eat. 124 00:07:04,839 --> 00:07:06,920 Speaker 1: So I would say that numbers on the highside. If 125 00:07:06,920 --> 00:07:10,400 Speaker 1: it were true, we'd have many more people in shape. 126 00:07:10,840 --> 00:07:13,160 Speaker 1: But the fact that sixty million people belong to a gym. 127 00:07:13,200 --> 00:07:15,760 Speaker 1: Something's wrong, right, We're not getting the results. If there's 128 00:07:15,880 --> 00:07:19,640 Speaker 1: that many people who are there or at least paying, 129 00:07:20,440 --> 00:07:23,680 Speaker 1: we'll talk about that. We have a problem. Okay, A 130 00:07:23,680 --> 00:07:28,240 Speaker 1: couple of years back there, Basically people who joined a 131 00:07:28,280 --> 00:07:31,920 Speaker 1: gym in January quit within about five months. And many 132 00:07:31,960 --> 00:07:35,200 Speaker 1: don't quit, but they stop going while their credit card 133 00:07:35,440 --> 00:07:38,200 Speaker 1: continues to get charged. And in my book Beat the Gym, 134 00:07:38,240 --> 00:07:41,360 Speaker 1: the opening chapter is please sign up now, please go 135 00:07:41,400 --> 00:07:46,120 Speaker 1: the hell away, because Jim's owners are literally banking on 136 00:07:46,160 --> 00:07:49,040 Speaker 1: the fact that you will do that. Jim's essentially need 137 00:07:49,120 --> 00:07:53,080 Speaker 1: ten times the number of members that can fit comfortably 138 00:07:53,080 --> 00:07:56,320 Speaker 1: in their club to sign up. And many gyms now 139 00:07:56,360 --> 00:08:00,000 Speaker 1: thanks to the lp h V model, low price, high volume, 140 00:08:00,120 --> 00:08:04,880 Speaker 1: ten dollar gyms. If just of many of those gyms 141 00:08:05,080 --> 00:08:07,880 Speaker 1: the membership showed up at the same time, utter chaos. 142 00:08:09,080 --> 00:08:12,720 Speaker 1: And that's one of the main reasons, amongst others, but 143 00:08:13,040 --> 00:08:15,160 Speaker 1: that I didn't want to own a gym because I 144 00:08:15,200 --> 00:08:17,000 Speaker 1: don't want to just sign people up and then hope 145 00:08:17,000 --> 00:08:19,360 Speaker 1: they don't show up. It's not why I'm in this business, 146 00:08:20,040 --> 00:08:25,160 Speaker 1: all right. And another statistic around former gym members say 147 00:08:25,240 --> 00:08:28,920 Speaker 1: that they quit because of the expense. Now, this statistic 148 00:08:29,000 --> 00:08:30,600 Speaker 1: is a couple of years old. I would argue that 149 00:08:31,240 --> 00:08:36,760 Speaker 1: many more cheaper, less expensive gyms since the statistic came out. 150 00:08:37,040 --> 00:08:39,280 Speaker 1: But even then, I would say one of the number 151 00:08:39,320 --> 00:08:41,920 Speaker 1: one reasons people quit the gym is because they don't 152 00:08:41,920 --> 00:08:44,760 Speaker 1: see You don't see results. You're like, why am I going? 153 00:08:45,360 --> 00:08:48,600 Speaker 1: And I get that. So let's get right into it. 154 00:08:49,760 --> 00:08:53,120 Speaker 1: Top ten reasons, and let me say this too. I 155 00:08:53,200 --> 00:08:55,800 Speaker 1: have to say this. I've been talking about the gym. 156 00:08:55,840 --> 00:08:57,920 Speaker 1: This applies to home workouts too, so you do not 157 00:08:58,000 --> 00:09:00,160 Speaker 1: have to go to the gym. And so every I'm 158 00:09:00,160 --> 00:09:04,079 Speaker 1: gonna tell you applies to the home workouts. It's just easy. 159 00:09:04,120 --> 00:09:05,800 Speaker 1: We need to talk about the gym because when people 160 00:09:05,880 --> 00:09:08,920 Speaker 1: think about strength training, it's changing. And I've told you 161 00:09:09,000 --> 00:09:12,679 Speaker 1: the future of fitness, in my opinion, are people exercising 162 00:09:12,679 --> 00:09:16,400 Speaker 1: primarily at home and shorter workouts. That's my new book 163 00:09:16,440 --> 00:09:18,920 Speaker 1: coming out, the Micro Workout Plan. That's what I do. 164 00:09:19,280 --> 00:09:21,160 Speaker 1: That's what works. You don't have to go to the gym, 165 00:09:21,200 --> 00:09:23,560 Speaker 1: you don't have to do an hour, and that's great news. 166 00:09:23,960 --> 00:09:28,120 Speaker 1: Number one and these are in no particular order of importance. 167 00:09:28,679 --> 00:09:32,640 Speaker 1: Number one reason uh and number one mistake people are 168 00:09:32,679 --> 00:09:36,480 Speaker 1: are doing when they strength train is they're lifting too heavy. 169 00:09:37,280 --> 00:09:40,520 Speaker 1: And I love. I used to say, you know, primarily men. 170 00:09:40,880 --> 00:09:43,880 Speaker 1: Now I love that women are lifting more weights. And 171 00:09:43,960 --> 00:09:46,360 Speaker 1: this will go to number two. So it is not 172 00:09:46,400 --> 00:09:49,680 Speaker 1: just men or not even primarily men who are lifting 173 00:09:49,720 --> 00:09:55,599 Speaker 1: too heavy. Don't go too heavy. Now you have to 174 00:09:55,679 --> 00:09:58,160 Speaker 1: lift heavy things, and I'll talk about the overload principle, 175 00:09:58,800 --> 00:10:01,439 Speaker 1: but you have to main paine proper form. I see 176 00:10:01,480 --> 00:10:07,079 Speaker 1: people doing complicated Olympic lifts heavy weight, and I cringe. 177 00:10:08,280 --> 00:10:11,000 Speaker 1: And the scary thing to me is I'm often watching 178 00:10:11,040 --> 00:10:15,480 Speaker 1: a trainer, watch that person their client do the exercise 179 00:10:15,520 --> 00:10:21,439 Speaker 1: improperly with a heavy load and improper form, and you 180 00:10:21,600 --> 00:10:26,320 Speaker 1: rarely hurt yourself at the gym. It is a slow 181 00:10:26,400 --> 00:10:29,600 Speaker 1: process where lower back, shoulders, and all of a sudden, 182 00:10:29,600 --> 00:10:32,320 Speaker 1: one day you're doing something like putting on your shirt 183 00:10:33,400 --> 00:10:38,480 Speaker 1: and you have searing pain. So don't go too heavy. 184 00:10:38,679 --> 00:10:42,520 Speaker 1: Don't go too heavy. Lift weights that you can manage. 185 00:10:43,000 --> 00:10:45,080 Speaker 1: And I will circle back to this because it's important, 186 00:10:45,600 --> 00:10:47,600 Speaker 1: and part of this is letting your ego take over. 187 00:10:48,920 --> 00:10:54,440 Speaker 1: Letting your ego take over. You know, I don't care 188 00:10:55,360 --> 00:10:57,880 Speaker 1: about impressing people at the gym with how much I'm lifting. 189 00:10:57,920 --> 00:11:03,200 Speaker 1: Call me crazy, and and I never really did. There's 190 00:11:03,200 --> 00:11:06,040 Speaker 1: always gonna be someone strong. I care what I what 191 00:11:06,120 --> 00:11:08,880 Speaker 1: I'm doing for that hour, especially in the vanity days. 192 00:11:08,960 --> 00:11:11,439 Speaker 1: Let's be honest, because we always are here. It's how 193 00:11:11,480 --> 00:11:13,600 Speaker 1: I looked at twenty three hours outside the gym, how 194 00:11:13,640 --> 00:11:17,680 Speaker 1: I feel the twenty three hours outside the gym, not 195 00:11:17,800 --> 00:11:21,000 Speaker 1: impressing the person next to me or around me, like, 196 00:11:21,080 --> 00:11:23,840 Speaker 1: who can't They're not even paying attention. And it's so 197 00:11:24,000 --> 00:11:27,120 Speaker 1: it's just lift the weight that you can manage, all right. 198 00:11:27,559 --> 00:11:32,439 Speaker 1: Number two the exact opposite to light, and generally speaking, 199 00:11:32,520 --> 00:11:34,920 Speaker 1: this is women, and generally speaking, this is that fear 200 00:11:34,960 --> 00:11:39,080 Speaker 1: of bulk, which I love this show and we are 201 00:11:39,160 --> 00:11:41,440 Speaker 1: taking over. We're moving up to charts, and there are 202 00:11:41,480 --> 00:11:46,599 Speaker 1: a couple of fitness podcasts that push that garbage. It 203 00:11:47,720 --> 00:11:54,640 Speaker 1: defies exercise science one oh one, the overload principle. If 204 00:11:54,640 --> 00:11:57,480 Speaker 1: you don't challenge the muscle, you don't change the muscle 205 00:11:58,000 --> 00:12:01,080 Speaker 1: that goes for your heart, that goes for your major muscles, 206 00:12:01,120 --> 00:12:03,360 Speaker 1: all those kind of things. You need to break the 207 00:12:03,440 --> 00:12:06,440 Speaker 1: muscle tissue down. There are tiny micro tears and if 208 00:12:06,480 --> 00:12:08,640 Speaker 1: you're doing super light weights, you're not gonna have those 209 00:12:08,679 --> 00:12:11,079 Speaker 1: micro tears and they're not going to reveal themselves. And 210 00:12:11,080 --> 00:12:13,000 Speaker 1: when they rebuild, they get a little bigger and a 211 00:12:13,040 --> 00:12:15,840 Speaker 1: little stronger. And the fear of bulk has kept so 212 00:12:15,960 --> 00:12:18,880 Speaker 1: many women from achieving their best bodies, from being as 213 00:12:18,960 --> 00:12:22,280 Speaker 1: healthy as you can be. And it will always be around, 214 00:12:22,320 --> 00:12:25,120 Speaker 1: and I will always be raging against it and having 215 00:12:25,120 --> 00:12:27,880 Speaker 1: people on like Dr Brad Show and Feld who we 216 00:12:28,040 --> 00:12:30,200 Speaker 1: talked all about that you want to go back to 217 00:12:30,280 --> 00:12:33,840 Speaker 1: that show, the Fear of bulk. And you know, he 218 00:12:33,920 --> 00:12:36,360 Speaker 1: actually blindsided me when we were talking about this and 219 00:12:36,360 --> 00:12:39,199 Speaker 1: he said, you know, it's perception. He and I kind 220 00:12:39,200 --> 00:12:40,840 Speaker 1: of called him out on it, and in a good 221 00:12:40,880 --> 00:12:44,079 Speaker 1: way because I understood where he was coming from and 222 00:12:44,080 --> 00:12:47,880 Speaker 1: I understood his clientele really well. But the bottom line 223 00:12:47,920 --> 00:12:51,120 Speaker 1: is it's perception. So those women who you know, lift 224 00:12:51,160 --> 00:12:53,199 Speaker 1: weights for three times and then think they got huge 225 00:12:54,400 --> 00:12:58,760 Speaker 1: physical impossibility by the way, physical impossibility in that number 226 00:12:58,760 --> 00:13:02,199 Speaker 1: of times, and generally for the amount of of um weightlifted, 227 00:13:02,760 --> 00:13:05,400 Speaker 1: so too light or too heavy, so you have to 228 00:13:05,440 --> 00:13:11,000 Speaker 1: lift weight where the last few repetitions are difficult without 229 00:13:11,080 --> 00:13:15,000 Speaker 1: losing form, and for most people that's ten to fifteen 230 00:13:15,000 --> 00:13:17,600 Speaker 1: reps depending on your goals. You know, there are six 231 00:13:17,640 --> 00:13:21,240 Speaker 1: to eight reps ranges too, but for most people listening 232 00:13:21,280 --> 00:13:23,440 Speaker 1: right now, it's ten to fifteen. You can go a 233 00:13:23,440 --> 00:13:26,959 Speaker 1: couple less, don't really want to go past fifteen for 234 00:13:27,000 --> 00:13:31,760 Speaker 1: the most part when the goal is strength, building the muscle. 235 00:13:31,880 --> 00:13:35,360 Speaker 1: And again I can hear some people screaming. Trainers out there, 236 00:13:35,520 --> 00:13:38,839 Speaker 1: we're talking the basics. Ten to fifteen and listen, that's 237 00:13:38,840 --> 00:13:42,200 Speaker 1: what I do. Tend to fifteen reps. I've never really 238 00:13:42,240 --> 00:13:45,120 Speaker 1: focused on other than when I was doing some iron 239 00:13:45,120 --> 00:13:47,320 Speaker 1: Man racing and trying to add a little bit more strength. 240 00:13:47,400 --> 00:13:51,080 Speaker 1: I went a little heavier and a little uh fewer repetitions, 241 00:13:51,480 --> 00:13:55,160 Speaker 1: but tend of fifteen. So it works, okay. Too complicated 242 00:13:55,320 --> 00:13:58,200 Speaker 1: Number three, and never more so than today thanks to 243 00:13:58,240 --> 00:14:01,160 Speaker 1: the Instagram world. I shut or when I go through 244 00:14:01,200 --> 00:14:04,800 Speaker 1: the fitness pictures and oh my gosh, you know, standing 245 00:14:04,800 --> 00:14:07,199 Speaker 1: on a bosu while wearing a weight vest and swinging 246 00:14:07,240 --> 00:14:11,000 Speaker 1: a kettlebell while you're standing on you know, with one 247 00:14:11,080 --> 00:14:14,760 Speaker 1: leg as complicated as possible. Now, there's a time and 248 00:14:14,760 --> 00:14:17,280 Speaker 1: a place if you're a professional athlete, or an athlete 249 00:14:17,360 --> 00:14:20,320 Speaker 1: or you know competitive fill in the blank. You're playing 250 00:14:20,360 --> 00:14:23,160 Speaker 1: that sport, but you gotta know why you're doing it. 251 00:14:23,200 --> 00:14:26,560 Speaker 1: Are you doing it just again to impress people? And 252 00:14:26,760 --> 00:14:29,800 Speaker 1: the more complicated you make a move, the less muscle 253 00:14:29,960 --> 00:14:32,920 Speaker 1: engagement you are going to have. So, if your goal 254 00:14:33,000 --> 00:14:36,280 Speaker 1: is to build your arms, build your chest, and you're 255 00:14:36,280 --> 00:14:38,200 Speaker 1: doing a bunch of things at one time, now you 256 00:14:38,280 --> 00:14:42,480 Speaker 1: gotta balance. Now again, that's a good thing if your 257 00:14:42,480 --> 00:14:44,520 Speaker 1: goal is to work as many muscle groups and work 258 00:14:44,520 --> 00:14:47,520 Speaker 1: on your balance and things like that. But that goes 259 00:14:47,560 --> 00:14:50,920 Speaker 1: back to the debate. I had the podcast about free 260 00:14:50,960 --> 00:14:54,240 Speaker 1: weights versus machines, Which is better? Neither better? What's your goal? 261 00:14:54,560 --> 00:14:58,080 Speaker 1: Bodybuilders use both, and bodybuilders will get into a bicep 262 00:14:58,120 --> 00:15:00,720 Speaker 1: curl machine because that's all they have to focus on. 263 00:15:00,760 --> 00:15:04,200 Speaker 1: They don't have to balance, They can just work their biceps. 264 00:15:04,960 --> 00:15:07,520 Speaker 1: So don't make the exercise too complicated. And it goes 265 00:15:07,560 --> 00:15:11,320 Speaker 1: back to injury, you know, I get it. I watched 266 00:15:11,320 --> 00:15:16,280 Speaker 1: these trainers who, because they're charging the gym, is charging 267 00:15:16,280 --> 00:15:17,960 Speaker 1: a lot and they're getting a small cut of that. 268 00:15:18,880 --> 00:15:23,560 Speaker 1: A lot of times they gotta impress and entertain their client, 269 00:15:23,960 --> 00:15:27,320 Speaker 1: and that's a really dangerous thing. Impress and entertained. That's 270 00:15:27,320 --> 00:15:31,120 Speaker 1: not what trainers should be doing so, you know, to 271 00:15:31,240 --> 00:15:33,680 Speaker 1: keep that client coming back and you keep them interested. 272 00:15:33,960 --> 00:15:37,760 Speaker 1: They oftentimes make it super complicated, and this goes to 273 00:15:37,880 --> 00:15:41,920 Speaker 1: the magazines, This goes to websites. I've told you so 274 00:15:41,960 --> 00:15:44,320 Speaker 1: many times. When I first started contributing to the magazines 275 00:15:44,360 --> 00:15:47,800 Speaker 1: in the in the nineties, you know, Self Magazine, Women's Health, 276 00:15:47,800 --> 00:15:50,200 Speaker 1: all that kind of stuff, they would say, I'd get 277 00:15:50,240 --> 00:15:51,760 Speaker 1: a call and they'd say, all right, we want three 278 00:15:51,760 --> 00:15:54,760 Speaker 1: bicep exercises that no one's ever heard of before. And 279 00:15:54,800 --> 00:15:56,640 Speaker 1: I'm like, you kind of just have to move that, 280 00:15:57,360 --> 00:16:02,440 Speaker 1: So I understand. We keep it simple, keep it simple. 281 00:16:02,800 --> 00:16:05,280 Speaker 1: The more complicated you make it, the less your results 282 00:16:05,280 --> 00:16:09,800 Speaker 1: will most likely be and the greater your chance of injury. 283 00:16:09,840 --> 00:16:13,880 Speaker 1: All Right, the basic squats, bench press, dumbbell, chess press, 284 00:16:14,000 --> 00:16:17,000 Speaker 1: the basics are what work. I'm not saying you can't 285 00:16:17,040 --> 00:16:20,720 Speaker 1: do that more creative stuff, time and a place, and 286 00:16:20,760 --> 00:16:23,320 Speaker 1: when you have earned the right to, when you have 287 00:16:23,440 --> 00:16:27,560 Speaker 1: a base of strength already. All Right. I love number four, 288 00:16:28,800 --> 00:16:31,440 Speaker 1: especially when it comes to men. We generally do what 289 00:16:31,440 --> 00:16:33,440 Speaker 1: we're good at. So number four is focusing too much 290 00:16:33,480 --> 00:16:36,120 Speaker 1: on your strength what you're already good at, and that's 291 00:16:36,160 --> 00:16:40,880 Speaker 1: human nature. That's human nature. I have a brother who 292 00:16:40,880 --> 00:16:43,360 Speaker 1: shall remain nameless. We used to joke about how we 293 00:16:43,400 --> 00:16:48,320 Speaker 1: only did tricep exercises and he had really really well 294 00:16:48,360 --> 00:16:52,280 Speaker 1: developed triceps, but at the expense of other body parts. 295 00:16:52,280 --> 00:16:55,480 Speaker 1: And for men, hello, how many out there? Monday is 296 00:16:55,560 --> 00:16:58,000 Speaker 1: chess day at the gym. There's a tip, by the way, 297 00:16:58,160 --> 00:17:00,880 Speaker 1: if you want to get on a bench, go on Tuesday. 298 00:17:01,080 --> 00:17:03,680 Speaker 1: Go on an off day. Monday most crowded day at 299 00:17:03,680 --> 00:17:07,760 Speaker 1: the gym generally speaking. And guys are doing bench and 300 00:17:08,000 --> 00:17:12,879 Speaker 1: women as well. But men, no legs, very little squatting. 301 00:17:13,160 --> 00:17:16,199 Speaker 1: It's getting a little better. But how many guys do 302 00:17:16,280 --> 00:17:19,960 Speaker 1: we know who've got that really well developed upper body 303 00:17:20,080 --> 00:17:25,760 Speaker 1: and the legs that are you know, like pencils. So yes, 304 00:17:25,800 --> 00:17:28,240 Speaker 1: and I get it. You know, we all have those 305 00:17:28,280 --> 00:17:31,160 Speaker 1: body parts where we like more and whatever, but we 306 00:17:31,160 --> 00:17:33,280 Speaker 1: we need to be balanced and we need to be 307 00:17:33,600 --> 00:17:36,960 Speaker 1: uh working on all of those work on your weakness. 308 00:17:37,520 --> 00:17:40,840 Speaker 1: And that's one of the tips often give is do 309 00:17:41,000 --> 00:17:43,560 Speaker 1: one exercise at the start of your strength training workout 310 00:17:43,920 --> 00:17:47,920 Speaker 1: that you really really hate. For me, it's my shoulder exercises, 311 00:17:48,880 --> 00:17:51,879 Speaker 1: it's my internal external rotation. I get it out of 312 00:17:51,880 --> 00:17:54,840 Speaker 1: the way. It's my prehab and I've talked about and 313 00:17:54,880 --> 00:17:57,800 Speaker 1: that's another podcast, Prehab versus Rehab. I have a lot 314 00:17:57,800 --> 00:18:03,200 Speaker 1: more prehab exercises as I get older, and the shoulder ones, gosh, 315 00:18:03,240 --> 00:18:05,640 Speaker 1: they're boring, but I get them out of the way 316 00:18:05,920 --> 00:18:08,280 Speaker 1: right away and then I get to the other stuff. 317 00:18:08,320 --> 00:18:11,000 Speaker 1: So don't just focus on your strength. And by focusing 318 00:18:11,000 --> 00:18:14,560 Speaker 1: on your strength, you will build up and imbalance, and 319 00:18:14,600 --> 00:18:18,879 Speaker 1: that's where injury happens. If your shoulders are pulled forward 320 00:18:19,000 --> 00:18:24,159 Speaker 1: from doing primarily chest, you're gonna have neck issues, back issues, 321 00:18:24,200 --> 00:18:27,840 Speaker 1: shoulder issues. So being balanced is not just for the 322 00:18:27,960 --> 00:18:31,719 Speaker 1: visual aesthetic. It's for how the body performs. And when 323 00:18:31,760 --> 00:18:33,920 Speaker 1: you're younger, you can get away with it. As you 324 00:18:33,960 --> 00:18:37,159 Speaker 1: get older focusing on your strength, then it becomes a problem. 325 00:18:37,440 --> 00:18:41,280 Speaker 1: Then it becomes rehab instead of prehab Number five being 326 00:18:41,400 --> 00:18:45,760 Speaker 1: stuck on the numbers. Holy cow, is this a common one. 327 00:18:46,280 --> 00:18:49,280 Speaker 1: That guy who's doing I call them pulses instead of 328 00:18:49,280 --> 00:18:53,359 Speaker 1: push ups, So instead of just focusing on fatigue or 329 00:18:53,400 --> 00:18:59,080 Speaker 1: a number that is doable, they'll be doing fifty pulse 330 00:18:59,680 --> 00:19:03,520 Speaker 1: push ups, really small range of motion. I saw a 331 00:19:03,520 --> 00:19:06,080 Speaker 1: guy at the gym the other day. I don't know. 332 00:19:06,280 --> 00:19:09,159 Speaker 1: I guess you'd call them kipping pull ups, but he 333 00:19:09,280 --> 00:19:12,800 Speaker 1: was like doing half an inch and he probably did 334 00:19:12,880 --> 00:19:16,960 Speaker 1: thirty of them, and I'm assuming his number was thirty. 335 00:19:17,200 --> 00:19:22,440 Speaker 1: They were horrible air squats. I don't understand air squats. 336 00:19:23,880 --> 00:19:27,639 Speaker 1: Air squats to get through them, to engage the muscle 337 00:19:27,720 --> 00:19:30,879 Speaker 1: as as little as possible. And that goes to the 338 00:19:30,880 --> 00:19:33,720 Speaker 1: final point about being stuck on the numbers. Am wrap 339 00:19:34,240 --> 00:19:35,760 Speaker 1: one of the worst things that could have happened to 340 00:19:35,800 --> 00:19:37,679 Speaker 1: fitness in my opinion. Now, I know many of you 341 00:19:37,720 --> 00:19:39,720 Speaker 1: and I got friends who love those workouts and everything. 342 00:19:39,760 --> 00:19:42,480 Speaker 1: That's fine if your goal is to but when you 343 00:19:42,880 --> 00:19:46,080 Speaker 1: when you're doing as many reps as possible, then the 344 00:19:46,119 --> 00:19:49,080 Speaker 1: goal is to engage the muscle as little as possible 345 00:19:49,600 --> 00:19:53,159 Speaker 1: so you get through it. I don't ever want really 346 00:19:53,680 --> 00:19:55,280 Speaker 1: is again a time and a place, but for the 347 00:19:55,320 --> 00:19:59,399 Speaker 1: most part, to just get through an exercise. It's how 348 00:19:59,760 --> 00:20:02,000 Speaker 1: we all I do the reps, not how many I do. 349 00:20:02,680 --> 00:20:05,160 Speaker 1: It's how well I do the movements, not how much 350 00:20:05,200 --> 00:20:07,840 Speaker 1: weight I'm lifting. It's how much I am engaging that 351 00:20:07,920 --> 00:20:12,000 Speaker 1: muscle the entire range of motion that matters. And that 352 00:20:12,080 --> 00:20:15,760 Speaker 1: is why a fifty after you know twenty six, iron 353 00:20:15,800 --> 00:20:21,000 Speaker 1: Man's seventy eight marathons, ultra marathons. I'm injury free. It's 354 00:20:21,080 --> 00:20:23,760 Speaker 1: doing all the things I'm talking about right now. And 355 00:20:23,800 --> 00:20:26,080 Speaker 1: if you walked into a gym and saw me working out, 356 00:20:26,080 --> 00:20:27,840 Speaker 1: I would be doing all the things I'm talking about 357 00:20:27,920 --> 00:20:31,000 Speaker 1: right now. Okay, it works. So if you're in a 358 00:20:31,000 --> 00:20:33,679 Speaker 1: competition as many reps as possible, I get it, and 359 00:20:33,720 --> 00:20:37,040 Speaker 1: that's more cardiovascular. For the most part. Many of the 360 00:20:37,080 --> 00:20:40,320 Speaker 1: moves you can't even really because again you're just trying 361 00:20:40,320 --> 00:20:43,200 Speaker 1: to get through them. Get as many reps as possible. 362 00:20:43,280 --> 00:20:46,479 Speaker 1: So to do that, if I'm engaging the muscle, I'm 363 00:20:46,520 --> 00:20:51,480 Speaker 1: fatiguing it quicker, I'm slowing it down. So if that's 364 00:20:51,520 --> 00:20:53,199 Speaker 1: your goal, that's your goal. But when it comes to 365 00:20:53,280 --> 00:20:58,159 Speaker 1: strength training, building strength building muscle, I'm not focused on 366 00:20:58,200 --> 00:21:01,000 Speaker 1: the numbers. So that was number five. Stuck on the numbers, 367 00:21:01,640 --> 00:21:06,080 Speaker 1: just fatigue the muscle. And great thing that Dr Schoenfeld 368 00:21:06,119 --> 00:21:09,080 Speaker 1: and I talked about. I love the it's technical failure 369 00:21:09,240 --> 00:21:14,439 Speaker 1: versus muscular failure. I quit when technical failure hits. So 370 00:21:14,480 --> 00:21:17,280 Speaker 1: when I'm not doing that repetition perfectly, when when I 371 00:21:17,320 --> 00:21:19,480 Speaker 1: feel it coming on, by the way, I don't want 372 00:21:19,480 --> 00:21:23,040 Speaker 1: to do one repetition with really bad form. Now again, 373 00:21:23,080 --> 00:21:25,879 Speaker 1: I'm not used you do a bunch of repetitions with 374 00:21:25,920 --> 00:21:29,080 Speaker 1: really bad form with a high load, with a lot 375 00:21:29,080 --> 00:21:35,240 Speaker 1: of weight. Recipe for disaster and not instant disaster down 376 00:21:35,280 --> 00:21:38,679 Speaker 1: the road. All right, you know what, one more quick break. 377 00:21:39,320 --> 00:21:42,600 Speaker 1: We've done. Half right, five down, five to go. When 378 00:21:42,600 --> 00:21:47,480 Speaker 1: we come back. Final five Top strength training mistakes, we'll 379 00:21:47,480 --> 00:22:01,280 Speaker 1: be right back. All right, we are back talking about 380 00:22:01,320 --> 00:22:03,560 Speaker 1: the top strength training mistakes. A lot of them are connected, 381 00:22:03,920 --> 00:22:06,080 Speaker 1: and it makes perfect sense. But and I thought of 382 00:22:06,680 --> 00:22:09,440 Speaker 1: cutting it down and not kind of pulling these out 383 00:22:09,520 --> 00:22:11,920 Speaker 1: and apart. But they need to be because I think 384 00:22:11,920 --> 00:22:15,800 Speaker 1: you understand them in different ways. Number six, it's connected 385 00:22:15,840 --> 00:22:18,359 Speaker 1: to number five, and and and a couple of the 386 00:22:18,359 --> 00:22:20,760 Speaker 1: other ones being going too heavy, not lifting through a 387 00:22:20,800 --> 00:22:24,439 Speaker 1: full range of motion, doing half repetitions. Now, if you're 388 00:22:24,480 --> 00:22:27,280 Speaker 1: doing exercise like twenty one's bicep curls, they're there are 389 00:22:27,320 --> 00:22:29,760 Speaker 1: certain specific times you do that on purpose. It's not 390 00:22:29,800 --> 00:22:32,399 Speaker 1: what I'm talking about. I'm talking about the person doing 391 00:22:32,440 --> 00:22:35,680 Speaker 1: the bench press with too heavy for the most part, 392 00:22:35,920 --> 00:22:42,119 Speaker 1: with two inch range emotion, or doing the lunges holding 393 00:22:42,160 --> 00:22:46,320 Speaker 1: fifty pound dumbbells and going down half an inch because 394 00:22:46,359 --> 00:22:49,800 Speaker 1: the dumbells are too heavy, and that person would be 395 00:22:49,880 --> 00:22:54,200 Speaker 1: much better off either with much lighter weight or oftentimes 396 00:22:54,680 --> 00:22:59,919 Speaker 1: none body weight, slowing the rep down, engaging the muscle 397 00:23:00,200 --> 00:23:04,320 Speaker 1: the full time. You don't see this. If you are 398 00:23:04,359 --> 00:23:06,439 Speaker 1: doing the opposite of what most people are doing in 399 00:23:06,440 --> 00:23:09,399 Speaker 1: the gym, you're probably doing the right thing. Sixty million 400 00:23:09,440 --> 00:23:12,439 Speaker 1: members I can count on one hand. And it's not 401 00:23:12,480 --> 00:23:15,439 Speaker 1: just about the visuals, okay, but it's gonna change. So 402 00:23:15,640 --> 00:23:18,960 Speaker 1: this is actually a dilemma that I've had because you know, 403 00:23:19,000 --> 00:23:21,360 Speaker 1: in writing the books, and you know, spending so many 404 00:23:21,440 --> 00:23:23,560 Speaker 1: years kind of refining my message, you think, and I 405 00:23:23,600 --> 00:23:25,360 Speaker 1: was like, wait a minute, you know, if it's not 406 00:23:25,440 --> 00:23:28,080 Speaker 1: just about how you look, it's about being healthy and 407 00:23:28,119 --> 00:23:30,240 Speaker 1: all that stuff, the internal stuff that I've done a 408 00:23:30,280 --> 00:23:33,119 Speaker 1: bunch of shows on that. Here's the thing, absolutely right, 409 00:23:33,160 --> 00:23:36,640 Speaker 1: And that's that's what I'm saying. But you should see 410 00:23:36,760 --> 00:23:40,760 Speaker 1: changes too. That's that's the beauty of fitness, of exercise. 411 00:23:40,800 --> 00:23:42,840 Speaker 1: Doesn't matter why you start. Do you want to look better, 412 00:23:42,880 --> 00:23:45,280 Speaker 1: feel better, live longer. If you want to live longer, 413 00:23:45,320 --> 00:23:48,679 Speaker 1: you're gonna look better. So my point is if you're 414 00:23:48,720 --> 00:23:50,600 Speaker 1: going to the gym that frequently we should see changes. 415 00:23:50,640 --> 00:23:54,520 Speaker 1: People should say what are you doing? And most often 416 00:23:55,440 --> 00:23:58,640 Speaker 1: you're not maximizing your time because of one or several 417 00:23:58,720 --> 00:24:03,440 Speaker 1: of these issues. And not lifting through a full range 418 00:24:03,440 --> 00:24:08,119 Speaker 1: of motion is a huge one, and oftentimes it's because 419 00:24:08,119 --> 00:24:12,360 Speaker 1: you're you're adding too much external weight, you haven't mastered 420 00:24:12,400 --> 00:24:15,080 Speaker 1: the squad, and you're trying to squat an insane amount 421 00:24:15,080 --> 00:24:17,800 Speaker 1: of weight, and so you do. I mean, there were 422 00:24:17,840 --> 00:24:20,359 Speaker 1: two guys, holy cow, bringing back memories when I used 423 00:24:20,359 --> 00:24:23,120 Speaker 1: to work a crunch fifty and second back in the 424 00:24:23,119 --> 00:24:26,600 Speaker 1: mid to late nineties, and they would squat together and 425 00:24:26,640 --> 00:24:28,399 Speaker 1: they would come in at the five am. You know, 426 00:24:28,440 --> 00:24:30,200 Speaker 1: I was at the we're opening the gym and closing 427 00:24:30,240 --> 00:24:33,480 Speaker 1: the gym, you know, six eighteen hour days off. And 428 00:24:33,680 --> 00:24:35,800 Speaker 1: they would come in and they would wrap their knees 429 00:24:36,600 --> 00:24:39,800 Speaker 1: and they would load the plates onto that bar and 430 00:24:39,840 --> 00:24:43,359 Speaker 1: they would grunt and they would yell and they would 431 00:24:43,600 --> 00:24:48,480 Speaker 1: move like half an inch and I'm not exaggerating, and 432 00:24:48,560 --> 00:24:51,840 Speaker 1: you're like it was a Saturday Night Live skit. You're 433 00:24:51,880 --> 00:24:55,159 Speaker 1: like this stuck on the numbers and the number was, 434 00:24:55,200 --> 00:24:57,440 Speaker 1: Oh my gosh, I'm squatting for fifty. No, you're not. 435 00:24:58,400 --> 00:25:01,880 Speaker 1: You're walking back. You're kind of surviving. You're going down 436 00:25:02,000 --> 00:25:05,480 Speaker 1: half an inch and you're putting it back. Full range 437 00:25:05,480 --> 00:25:07,919 Speaker 1: of motion, that's natural. You want to go through the 438 00:25:08,040 --> 00:25:11,679 Speaker 1: natural range of motion. And when your goal is to 439 00:25:11,880 --> 00:25:16,200 Speaker 1: maximize the results, you're not getting it if you're doing 440 00:25:16,240 --> 00:25:22,080 Speaker 1: half reps. And listen, I've watched people who I know 441 00:25:22,160 --> 00:25:24,440 Speaker 1: are on steroids and they can get away with it 442 00:25:25,080 --> 00:25:28,040 Speaker 1: when you're taking the performance enhancing drugs. And there's not 443 00:25:28,080 --> 00:25:31,400 Speaker 1: many studies on this. It's more anecdotal what I've watched. 444 00:25:31,960 --> 00:25:38,440 Speaker 1: You know, some pretty enormous performance enhancing drug taking people. Uh, 445 00:25:38,560 --> 00:25:41,040 Speaker 1: they can get away with those half reps and a 446 00:25:41,480 --> 00:25:44,440 Speaker 1: topic for another day. But they're already there and they're 447 00:25:44,480 --> 00:25:47,440 Speaker 1: stimulating the muscle and they have things that are helping them. 448 00:25:47,480 --> 00:25:52,879 Speaker 1: So full range of motion, proper push up, proper squats, 449 00:25:53,640 --> 00:25:56,960 Speaker 1: you know, bicep curls, shoulder presses, my gosh, the little 450 00:25:57,040 --> 00:26:00,520 Speaker 1: pulses again. Full range. It's now troll and you will 451 00:26:00,560 --> 00:26:04,000 Speaker 1: get more out of it. Number seven, lifting like a 452 00:26:04,040 --> 00:26:06,840 Speaker 1: bodybuilder unless you are one too few body parts. So 453 00:26:06,920 --> 00:26:09,000 Speaker 1: number seven is doing too few body parts. If you're 454 00:26:09,000 --> 00:26:12,560 Speaker 1: going to the gym, especially and you're doing calves and 455 00:26:12,720 --> 00:26:17,440 Speaker 1: four arms guys or women on Mondays. Unless you're going 456 00:26:17,440 --> 00:26:20,560 Speaker 1: six days a week, two times a day, that's not 457 00:26:20,600 --> 00:26:22,840 Speaker 1: the way to do it. And at the end of 458 00:26:22,840 --> 00:26:25,960 Speaker 1: the show, that's what I'm gonna you always get that takeaway. 459 00:26:26,240 --> 00:26:28,119 Speaker 1: I'm gonna give you based on how many days a 460 00:26:28,119 --> 00:26:29,760 Speaker 1: week you go to the gym or work at at home. 461 00:26:29,800 --> 00:26:31,600 Speaker 1: I keep saying the gym, but this applies to both. 462 00:26:32,359 --> 00:26:35,720 Speaker 1: How many times you strength train, three or four different 463 00:26:35,720 --> 00:26:38,360 Speaker 1: ways you can break it down how to approach it, 464 00:26:38,640 --> 00:26:41,680 Speaker 1: So that will be the takeaway. But don't do a 465 00:26:41,680 --> 00:26:44,840 Speaker 1: body building routine unless you're a bodybuilder. If you are 466 00:26:45,320 --> 00:26:47,240 Speaker 1: going to the gym three times a week and you're 467 00:26:47,280 --> 00:26:51,639 Speaker 1: doing legs on one day and you know arms on 468 00:26:51,680 --> 00:26:57,000 Speaker 1: the second day, you're not hitting enough body parts per week. 469 00:26:57,280 --> 00:27:00,719 Speaker 1: You're not maximizing your time. And again at the end, 470 00:27:00,720 --> 00:27:02,520 Speaker 1: I will give you what to do if you're going 471 00:27:02,600 --> 00:27:03,920 Speaker 1: three days a week, what to do if you're going 472 00:27:03,960 --> 00:27:05,640 Speaker 1: for what to do if you're going. Six different ways 473 00:27:05,680 --> 00:27:07,640 Speaker 1: to approach it, and there are many ways, but this 474 00:27:07,680 --> 00:27:12,439 Speaker 1: is these are the basics, all right. Most people aren't. 475 00:27:13,600 --> 00:27:16,600 Speaker 1: Most people aren't. And if you're a bodybuilder and you 476 00:27:16,600 --> 00:27:19,720 Speaker 1: are taking performance enhancing stuff, then then it's different. Then 477 00:27:19,720 --> 00:27:21,600 Speaker 1: you can get away with that. Then you are doing 478 00:27:21,600 --> 00:27:25,280 Speaker 1: two body parts because you're going ten twelve times you're exercising. 479 00:27:25,280 --> 00:27:28,240 Speaker 1: You're lifting weights ten to twelve times a week. For 480 00:27:28,320 --> 00:27:35,080 Speaker 1: many professional and amateur bodybuilders. Number eight too many isolation exercises. Again, 481 00:27:35,119 --> 00:27:39,200 Speaker 1: you're not maximizing your time. You know, if you unless 482 00:27:39,320 --> 00:27:41,679 Speaker 1: back to the body builder or if you're like in 483 00:27:41,800 --> 00:27:46,240 Speaker 1: phenomenal muscular shape doing like reird debts one at a 484 00:27:46,320 --> 00:27:48,879 Speaker 1: time with a cable, So that's you're work in the 485 00:27:48,920 --> 00:27:52,480 Speaker 1: back of your shoulders and you're spending five ten minutes 486 00:27:52,520 --> 00:27:55,639 Speaker 1: doing that. Again, unless you're going ten times a week, 487 00:27:56,480 --> 00:27:58,600 Speaker 1: not the best use of your time. So you want 488 00:27:58,600 --> 00:28:01,960 Speaker 1: to do exercises that give you the biggest bang for 489 00:28:02,000 --> 00:28:04,639 Speaker 1: your buck, and those are called compound moves. Not to 490 00:28:04,680 --> 00:28:06,879 Speaker 1: say you can't do bicep curls, not to say you 491 00:28:06,920 --> 00:28:10,760 Speaker 1: can't do rear dealt flies with dumbbells. It's just they 492 00:28:10,760 --> 00:28:13,360 Speaker 1: shouldn't be a huge part of your workout. If you're 493 00:28:13,560 --> 00:28:15,640 Speaker 1: strength training two to three times a week, you want 494 00:28:15,680 --> 00:28:18,720 Speaker 1: to maximize your results. You want to work as many 495 00:28:18,800 --> 00:28:22,840 Speaker 1: muscle groups as many times as possible in every workout. 496 00:28:23,160 --> 00:28:27,480 Speaker 1: It's volume, people, Actually volume exceeds the amount of weight 497 00:28:27,520 --> 00:28:30,720 Speaker 1: you left confusing. We talked about this with Dr Schoenfeld. Again, 498 00:28:30,800 --> 00:28:32,879 Speaker 1: I don't want to get into that, so we call 499 00:28:32,960 --> 00:28:35,520 Speaker 1: them finishing moves. And I did natural bodybuilding to say 500 00:28:35,520 --> 00:28:38,640 Speaker 1: I haven't done at all. I thank goodness that I 501 00:28:38,680 --> 00:28:42,320 Speaker 1: did natural body building in the nineties before the internet, 502 00:28:42,520 --> 00:28:46,280 Speaker 1: just before the Internet hit, because I just I wouldn't 503 00:28:46,320 --> 00:28:50,320 Speaker 1: want those pictures on the internet, and they're not, which 504 00:28:50,360 --> 00:28:53,440 Speaker 1: is really fortunate. But yes, we did finishing moves. So 505 00:28:53,560 --> 00:28:57,200 Speaker 1: compound moves. What are compound moves? Again? The basic shocking 506 00:28:57,560 --> 00:29:01,320 Speaker 1: push ups, you know, bench press, squad lots, two to 507 00:29:01,440 --> 00:29:06,680 Speaker 1: three muscle groups or more at one time. So if 508 00:29:06,680 --> 00:29:08,880 Speaker 1: you're looking at your workout routine at home at the 509 00:29:08,920 --> 00:29:12,040 Speaker 1: gym and you're doing two to three week as most 510 00:29:12,040 --> 00:29:14,960 Speaker 1: people are gonna do, you want as many compound moves 511 00:29:15,000 --> 00:29:17,760 Speaker 1: as possible in each workout. And again we'll get to 512 00:29:17,800 --> 00:29:20,040 Speaker 1: that right at the end. We're getting there. We're getting there. 513 00:29:20,400 --> 00:29:26,120 Speaker 1: Number nine. Letting ego take over. And remember I said 514 00:29:26,160 --> 00:29:29,360 Speaker 1: a lot of these are connected, totally connected. Ego is 515 00:29:29,360 --> 00:29:33,800 Speaker 1: connected to being stuck on the numbers and lifting too 516 00:29:33,800 --> 00:29:37,440 Speaker 1: heavy and some other ones. I don't care. Back to 517 00:29:37,440 --> 00:29:40,600 Speaker 1: what I said before, this is exactly, I don't care 518 00:29:41,040 --> 00:29:43,000 Speaker 1: what people think about me in the gym for the hour. 519 00:29:43,080 --> 00:29:47,120 Speaker 1: What I care about is feeling good, doing the right workouts, 520 00:29:47,200 --> 00:29:50,800 Speaker 1: not getting hurt, and enjoying the other twenty three hours 521 00:29:50,800 --> 00:29:53,600 Speaker 1: of the day and the rest of my life. What 522 00:29:53,680 --> 00:29:56,360 Speaker 1: I'm doing in the gym is not for anyone in 523 00:29:56,400 --> 00:29:59,480 Speaker 1: that gym. It's for my family, it's for myself, it's 524 00:29:59,480 --> 00:30:04,760 Speaker 1: from my few sure, it's for my health. And you know, 525 00:30:04,880 --> 00:30:08,280 Speaker 1: people will say that, you know I put a hat 526 00:30:08,360 --> 00:30:10,040 Speaker 1: on that They'll they'll say, I'm not very social at 527 00:30:10,040 --> 00:30:13,000 Speaker 1: the gym. And by the way, I just tried for Christmas, 528 00:30:13,080 --> 00:30:16,320 Speaker 1: I got the new air pods without our noise canceling. 529 00:30:16,560 --> 00:30:20,120 Speaker 1: I've never tried noise canceling headphones before. They scare the 530 00:30:20,160 --> 00:30:23,200 Speaker 1: heck out of me. Because again I'm pulling the hat down. 531 00:30:23,280 --> 00:30:25,600 Speaker 1: I got music on. I'm zoning out. I want to 532 00:30:25,600 --> 00:30:27,920 Speaker 1: do my workout and you know I'm working out hard. 533 00:30:27,960 --> 00:30:30,080 Speaker 1: I want to maximize my time to everything we're talking about. 534 00:30:30,160 --> 00:30:32,400 Speaker 1: And now people come up behind me and they'll talk. 535 00:30:32,560 --> 00:30:34,960 Speaker 1: I don't hear them, so I think I have to 536 00:30:34,960 --> 00:30:38,400 Speaker 1: switch back. But my point is, don't let ego take over. 537 00:30:38,640 --> 00:30:40,120 Speaker 1: When I owned the gym, there were there were a 538 00:30:40,160 --> 00:30:44,520 Speaker 1: couple guys who would come up to me frequently and 539 00:30:44,560 --> 00:30:46,800 Speaker 1: they'd say, come on, competition, let's let's see who can 540 00:30:46,800 --> 00:30:49,320 Speaker 1: do the most X fill in the blank. And I 541 00:30:49,360 --> 00:30:52,400 Speaker 1: look at them and I'd go, you win, you win. 542 00:30:52,840 --> 00:30:55,880 Speaker 1: I don't care. Now that's not to say I'm not competitive. 543 00:30:56,400 --> 00:30:59,240 Speaker 1: I am competitive at the right time for my goals. 544 00:30:59,800 --> 00:31:03,880 Speaker 1: Not gonna get hurt, especially to prove something to someone else. 545 00:31:04,440 --> 00:31:07,040 Speaker 1: And you young, younger ones, listen to the show. That's 546 00:31:07,160 --> 00:31:10,160 Speaker 1: super important. Remember my goal. Your goal should be to 547 00:31:10,200 --> 00:31:12,800 Speaker 1: be doing this for the rest of your life. And 548 00:31:12,840 --> 00:31:14,719 Speaker 1: if I'm injured, if I can't do what I love 549 00:31:14,760 --> 00:31:15,840 Speaker 1: to do, if I can't go for a run, I 550 00:31:15,880 --> 00:31:18,400 Speaker 1: want to be able to when I'm ninety, lace up 551 00:31:18,480 --> 00:31:22,040 Speaker 1: my sneakers and go out for that run. Excessive moderation. 552 00:31:22,240 --> 00:31:26,800 Speaker 1: All right, let's wrap it up. Number ten. I love 553 00:31:26,880 --> 00:31:30,440 Speaker 1: this one connects to many of them. As I said, 554 00:31:30,440 --> 00:31:33,960 Speaker 1: this is what they're all connected. Groundhog Day people. I 555 00:31:34,000 --> 00:31:38,120 Speaker 1: call it groundhog Day. I can go into that crunch 556 00:31:39,040 --> 00:31:41,840 Speaker 1: I worked at thirty years ago and there are still 557 00:31:42,760 --> 00:31:45,920 Speaker 1: some of the same members doing the same workouts and 558 00:31:45,920 --> 00:31:49,280 Speaker 1: they look exactly the same. Again, looks is not just 559 00:31:49,480 --> 00:31:52,360 Speaker 1: what we're going for here, But you should change. You should. 560 00:31:52,480 --> 00:31:56,240 Speaker 1: If you don't change your routine, then you don't change. 561 00:31:56,600 --> 00:31:59,960 Speaker 1: Now the caveat here is I understand. I have worked 562 00:32:00,040 --> 00:32:03,959 Speaker 1: with clients who have done routines that have garnered results. 563 00:32:04,000 --> 00:32:06,160 Speaker 1: Right if you're done, if you do it frequently enough, 564 00:32:06,160 --> 00:32:10,160 Speaker 1: you're gonna see results over time, though they're diminishing, and 565 00:32:10,400 --> 00:32:13,800 Speaker 1: we just need to mix it up. Mix it up, 566 00:32:14,720 --> 00:32:16,760 Speaker 1: you know, I shouldn't know in the gym, like, oh, 567 00:32:16,800 --> 00:32:18,440 Speaker 1: I know exactly where that person is going to be, 568 00:32:19,040 --> 00:32:21,400 Speaker 1: and I know what exercise they're gonna do next, and 569 00:32:21,440 --> 00:32:25,280 Speaker 1: then I know what they're gonna do next. And for 570 00:32:25,320 --> 00:32:29,960 Speaker 1: the base of fitness, awesome, right, But maximizing your time 571 00:32:30,440 --> 00:32:35,880 Speaker 1: maximizing your results. And the body is an extremely smart machine. 572 00:32:35,920 --> 00:32:39,240 Speaker 1: It adapts really quickly to these stressors we impose upon it. 573 00:32:39,680 --> 00:32:42,480 Speaker 1: So if you don't mix it up, you will stop 574 00:32:42,480 --> 00:32:45,760 Speaker 1: seeing results or they will definitely slow down over time. 575 00:32:46,160 --> 00:32:48,880 Speaker 1: And that is why this is so amazing. One of 576 00:32:48,880 --> 00:32:51,080 Speaker 1: the simplest ways to mix up your routine is just 577 00:32:51,160 --> 00:32:55,440 Speaker 1: change the order. You will be shocked at how sure 578 00:32:55,520 --> 00:32:58,360 Speaker 1: you are by just same exercise is done in a 579 00:32:58,440 --> 00:33:01,560 Speaker 1: totally random or different order. If you've never done that 580 00:33:01,600 --> 00:33:04,000 Speaker 1: before and you're someone who strength trains, I want you 581 00:33:04,040 --> 00:33:07,480 Speaker 1: to try that and you will be amazed because you're 582 00:33:07,480 --> 00:33:10,640 Speaker 1: pre fatiguing muscles in different ways. So that's one of 583 00:33:10,720 --> 00:33:14,200 Speaker 1: the easiest ways to mix up your routine. And as 584 00:33:14,200 --> 00:33:19,120 Speaker 1: I've said before, so many people get burnt out mentally. 585 00:33:19,120 --> 00:33:21,400 Speaker 1: Why would you not want to change the routine. I 586 00:33:21,440 --> 00:33:25,360 Speaker 1: am someone who I got to mix it up by crazy. 587 00:33:25,560 --> 00:33:30,000 Speaker 1: I actually I swam last night one of the first times. Yes, 588 00:33:30,040 --> 00:33:33,080 Speaker 1: I've done a couple dozen iron Man tray athons and 589 00:33:33,120 --> 00:33:36,720 Speaker 1: many others, shorter distance halves and whatever. I don't like swimming. 590 00:33:36,720 --> 00:33:39,160 Speaker 1: I've said this many times, and last night was the 591 00:33:39,200 --> 00:33:41,840 Speaker 1: first time in a long time I swam without a 592 00:33:41,960 --> 00:33:45,240 Speaker 1: race on my schedule because I need that race to 593 00:33:45,280 --> 00:33:47,360 Speaker 1: force myself in the pool, and I need to do 594 00:33:47,480 --> 00:33:50,160 Speaker 1: all these events to force myself to cross train. And 595 00:33:50,200 --> 00:33:53,800 Speaker 1: that goes to the motivation part. People, It's all connected, 596 00:33:54,520 --> 00:33:59,880 Speaker 1: all right, all right, let me give you the takeaways. 597 00:34:01,160 --> 00:34:06,720 Speaker 1: Let me give you the takeaways. So how to plan 598 00:34:06,800 --> 00:34:10,800 Speaker 1: your strength workout so real simple. Actually it's not real simple, 599 00:34:10,840 --> 00:34:14,160 Speaker 1: but it's it's it is what it is. Let's leave 600 00:34:14,160 --> 00:34:17,760 Speaker 1: it at that. So common question I get how should 601 00:34:17,800 --> 00:34:20,839 Speaker 1: I go about my strength workouts? And the first question 602 00:34:20,920 --> 00:34:22,440 Speaker 1: I asked them is how many days a week you're 603 00:34:22,440 --> 00:34:27,200 Speaker 1: gonna lift weights or strength train? If you're exercising lifting weights, 604 00:34:27,239 --> 00:34:29,160 Speaker 1: I should let me. Let me stick to the lifting weights, 605 00:34:29,160 --> 00:34:31,000 Speaker 1: because cardio is a little different. You can put them together. 606 00:34:31,040 --> 00:34:33,560 Speaker 1: But if you're going to the gym or exercising at 607 00:34:33,560 --> 00:34:37,080 Speaker 1: home two to three times per week full body routine, 608 00:34:37,960 --> 00:34:42,040 Speaker 1: you want to work those body parts, ideally three times 609 00:34:42,080 --> 00:34:43,960 Speaker 1: the more that you don't have to do much more 610 00:34:43,960 --> 00:34:47,440 Speaker 1: than that. But if you do Monday, Wednesday, Friday strength 611 00:34:47,480 --> 00:34:50,839 Speaker 1: training on all three of those days total body, so 612 00:34:51,200 --> 00:34:55,880 Speaker 1: fewer exercises, but getting you know the legs, the core, 613 00:34:56,080 --> 00:34:59,000 Speaker 1: and the upper body. And ideally again you want non 614 00:34:59,040 --> 00:35:03,759 Speaker 1: consecutive days Monday, Wednesday, Friday, Monday, Wednesday, Saturday. If you're 615 00:35:03,760 --> 00:35:06,120 Speaker 1: doing four days a week, you're like, I love four days. 616 00:35:06,160 --> 00:35:10,160 Speaker 1: I want four days, simple, easy exercise science. Way to 617 00:35:10,160 --> 00:35:12,960 Speaker 1: do it is alternate upper and lower body. So Monday, 618 00:35:13,239 --> 00:35:19,319 Speaker 1: upper body, Tuesday, legs Wednesday, upper body Thursday, legs, so 619 00:35:19,360 --> 00:35:23,160 Speaker 1: you can go consecutive days, and that's generally what I 620 00:35:23,200 --> 00:35:27,320 Speaker 1: do now because I do exercise strength train really frequently. Shocker. 621 00:35:28,160 --> 00:35:31,160 Speaker 1: But for me, not only does it fit my schedule, 622 00:35:31,160 --> 00:35:33,680 Speaker 1: it fits what I want to do mentally. And then 623 00:35:33,719 --> 00:35:36,400 Speaker 1: if you're like I'm going six days a week, I 624 00:35:36,440 --> 00:35:38,919 Speaker 1: already am, or I'm I'm exercising at home six days 625 00:35:38,920 --> 00:35:41,120 Speaker 1: a week, a couple different ways you can do that. 626 00:35:41,200 --> 00:35:44,719 Speaker 1: You can still alternate the upper and lower right, then 627 00:35:44,719 --> 00:35:47,239 Speaker 1: you're gonna hit both upper body and lower body three 628 00:35:47,280 --> 00:35:50,160 Speaker 1: times a week. Or you can do what is commonly 629 00:35:50,160 --> 00:35:53,680 Speaker 1: known as a three day split, so we call that 630 00:35:54,080 --> 00:35:58,439 Speaker 1: pushing pull days, arm days, and leg days basically. So 631 00:35:58,600 --> 00:36:00,680 Speaker 1: it's a great way to do it if you're someone 632 00:36:00,719 --> 00:36:06,000 Speaker 1: who is exercising frequently. Monday, chest and back, right, push 633 00:36:06,000 --> 00:36:11,640 Speaker 1: and pull, chest and back on Monday, Tuesday, shoulders and arms, shoulders, biceps, 634 00:36:11,680 --> 00:36:15,319 Speaker 1: triceps and by the way, abs throw in topic for 635 00:36:15,320 --> 00:36:18,480 Speaker 1: another show. We're keeping it just to the these body 636 00:36:18,520 --> 00:36:24,879 Speaker 1: parts for now, and then Wednesday's legs and then you repeat. So, yes, 637 00:36:24,960 --> 00:36:28,960 Speaker 1: now you're only hitting the muscles twice per week, but 638 00:36:30,280 --> 00:36:35,600 Speaker 1: you're gonna do more exercises. That makes sense. Yes, because 639 00:36:35,640 --> 00:36:37,880 Speaker 1: if you're doing three days same amount of time, you 640 00:36:37,880 --> 00:36:42,160 Speaker 1: can only do so many exercises within that time, so 641 00:36:42,280 --> 00:36:46,160 Speaker 1: fewer body parts, more sets, more sets, and then you 642 00:36:46,160 --> 00:36:48,200 Speaker 1: repeat it, so six days. And by the way, I 643 00:36:48,239 --> 00:36:52,320 Speaker 1: always want one day off from strength training pretty unless 644 00:36:52,320 --> 00:36:56,759 Speaker 1: you're professional. One day let the body recover. That's when 645 00:36:56,800 --> 00:37:01,200 Speaker 1: we get stronger. All right, Top ten in mine. There 646 00:37:01,239 --> 00:37:04,360 Speaker 1: are so many others, And like so much of the 647 00:37:04,400 --> 00:37:07,520 Speaker 1: advice here, it's common sense to a to a large part, 648 00:37:07,640 --> 00:37:11,120 Speaker 1: but so few people follow this. So many people lifting 649 00:37:11,160 --> 00:37:13,919 Speaker 1: too heavy, so many women lifting too light. So many 650 00:37:13,960 --> 00:37:17,399 Speaker 1: people making their exercises too complicated, and they're getting hurt 651 00:37:17,760 --> 00:37:20,440 Speaker 1: and they're not getting the results. Focusing too much on 652 00:37:20,480 --> 00:37:22,160 Speaker 1: what we're good at. That's number four. I'm gonna go 653 00:37:22,160 --> 00:37:24,160 Speaker 1: through them all one more time. Number five. Being stuck 654 00:37:24,160 --> 00:37:26,359 Speaker 1: on the numbers, I don't care. I could do more 655 00:37:26,400 --> 00:37:28,719 Speaker 1: than fifty push ups. I don't want to. One of 656 00:37:28,760 --> 00:37:32,520 Speaker 1: my favorites is doing ten ten second push ups, taking 657 00:37:32,560 --> 00:37:34,960 Speaker 1: ten seconds nine seconds on the down, one second on 658 00:37:35,000 --> 00:37:38,520 Speaker 1: the up. Okay, so that's different. Not not seeing how many. 659 00:37:38,560 --> 00:37:41,160 Speaker 1: It's not how many. I don't care how many? All right, 660 00:37:41,440 --> 00:37:43,960 Speaker 1: don't you know? Not lifting through a full range of motion, 661 00:37:44,320 --> 00:37:46,879 Speaker 1: doing too few body parts in one routine. If you're 662 00:37:46,880 --> 00:37:49,960 Speaker 1: not going frequently to the gym and doing too many 663 00:37:50,040 --> 00:37:54,879 Speaker 1: isolation exercises you know women, especially the hips, things like that, 664 00:37:55,200 --> 00:37:59,200 Speaker 1: instead of doing leg abduction, machine squats and lunges, three 665 00:37:59,280 --> 00:38:03,720 Speaker 1: muscle groups or more, letting ego take over. Don't press 666 00:38:03,760 --> 00:38:07,160 Speaker 1: people in them. They're not looking. People are into themselves 667 00:38:07,960 --> 00:38:10,640 Speaker 1: as much as you think they're looking. And finally, doing 668 00:38:10,640 --> 00:38:13,239 Speaker 1: the same routine groundhog day, over and over and over. 669 00:38:13,320 --> 00:38:14,839 Speaker 1: Mix it up and if you want to mix up. 670 00:38:14,880 --> 00:38:17,480 Speaker 1: You love your exercises, you love everything. Just change the 671 00:38:17,560 --> 00:38:19,960 Speaker 1: order and that could mean doing the cardio first. If 672 00:38:20,000 --> 00:38:22,680 Speaker 1: you do cardio at this in the same session, could 673 00:38:22,719 --> 00:38:25,440 Speaker 1: mean doing a some cardio, ten minutes of cardio, ten 674 00:38:25,440 --> 00:38:28,640 Speaker 1: minutes of strength and going back and forth. Just change 675 00:38:28,800 --> 00:38:33,320 Speaker 1: up something, change up something, and you will see results. 676 00:38:33,800 --> 00:38:36,840 Speaker 1: All right, he said, at all, Thank you for listening. 677 00:38:37,520 --> 00:38:40,839 Speaker 1: Please rate the show, and you guys are being so good. 678 00:38:40,840 --> 00:38:43,160 Speaker 1: If you have not rated the show, please as soon 679 00:38:43,200 --> 00:38:46,839 Speaker 1: as this one is over, just click that rating. That 680 00:38:47,000 --> 00:38:49,120 Speaker 1: really helps and I appreciate it more than you know. 681 00:38:49,520 --> 00:38:52,960 Speaker 1: If you have time and some questions or comments, please 682 00:38:53,320 --> 00:38:55,640 Speaker 1: leave those in the comments as well. Really I read 683 00:38:55,680 --> 00:38:57,640 Speaker 1: them all and we were doing shows. I just did 684 00:38:58,080 --> 00:39:00,920 Speaker 1: a show listener mailback, so I will answer those questions 685 00:39:00,960 --> 00:39:04,200 Speaker 1: as well, and thank you. Thank you for listening. This 686 00:39:04,280 --> 00:39:06,560 Speaker 1: is one of my favorite things I do now. I 687 00:39:06,680 --> 00:39:09,480 Speaker 1: so appreciate you all taking the time to rate it, 688 00:39:09,520 --> 00:39:11,840 Speaker 1: taking the time to listen, and taking the time to comments, 689 00:39:12,400 --> 00:39:17,600 Speaker 1: and thank you. Have an awesome day. Remember it's about 690 00:39:17,600 --> 00:39:20,799 Speaker 1: excessive moderation. Don't do a lot of exercise a little bit, 691 00:39:21,080 --> 00:39:24,520 Speaker 1: do a little bit a lot. I'm Tom Holland, exercise physiologists, 692 00:39:24,520 --> 00:39:28,640 Speaker 1: certified sports nutritionists and just a lover of everything fitness. 693 00:39:29,000 --> 00:39:37,640 Speaker 1: Have an awesome day and believe in yourself. Fitness Disrupted 694 00:39:37,719 --> 00:39:41,080 Speaker 1: is a production of I Heart Radio. For more podcasts 695 00:39:41,080 --> 00:39:43,800 Speaker 1: from my heart Radio, visit the I heart Radio app, 696 00:39:44,000 --> 00:39:47,440 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.