1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,320 --> 00:00:14,360 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:14,520 --> 00:00:18,799 Speaker 1: Power of the Plank. Yes, I did a podcast not 4 00:00:18,920 --> 00:00:21,560 Speaker 1: too long ago called the Power of the Push Up. 5 00:00:22,360 --> 00:00:27,240 Speaker 1: Today it's Power of the Plank. Both exercises are awesome. 6 00:00:28,000 --> 00:00:32,680 Speaker 1: To put it simply, both share the same simple yet 7 00:00:32,880 --> 00:00:36,800 Speaker 1: super effective characteristics. I will go over that really quickly. 8 00:00:36,840 --> 00:00:39,640 Speaker 1: But in the next twenty minutes or so, I'm gonna 9 00:00:39,640 --> 00:00:41,159 Speaker 1: tell you why you should be doing the plank. If 10 00:00:41,159 --> 00:00:43,440 Speaker 1: you're not gonna give you the science behind it, gonna 11 00:00:43,520 --> 00:00:45,159 Speaker 1: give you the variation, is going to tell you what 12 00:00:45,200 --> 00:00:47,519 Speaker 1: the records are. It's insane. If you know what the 13 00:00:47,560 --> 00:00:50,600 Speaker 1: plank is, you'll be impressed. If you don't know, and 14 00:00:50,640 --> 00:00:54,480 Speaker 1: the records broken constantly, I'm gonna tell you what you 15 00:00:54,520 --> 00:00:56,720 Speaker 1: should do and how often you should do it, based 16 00:00:56,760 --> 00:00:59,000 Speaker 1: on the science, and I'm gonna leave you with a 17 00:00:59,120 --> 00:01:03,160 Speaker 1: phenomenal one minute variation with a couple of different planks 18 00:01:03,160 --> 00:01:05,120 Speaker 1: built in. All right, So the power of the plank 19 00:01:05,680 --> 00:01:08,240 Speaker 1: and the power of the plank and the power of 20 00:01:08,280 --> 00:01:11,400 Speaker 1: the push up are connected. They are both body weight exercises. 21 00:01:11,920 --> 00:01:14,800 Speaker 1: They are both something you can do anywhere, at any time. 22 00:01:15,360 --> 00:01:19,000 Speaker 1: They are both exercises that you can modify based on 23 00:01:19,040 --> 00:01:22,679 Speaker 1: your fitness level. So the true beginner to the super 24 00:01:22,680 --> 00:01:27,600 Speaker 1: advanced exerciser and everyone in between can benefit. And then 25 00:01:27,680 --> 00:01:31,280 Speaker 1: best of all, out of all, they're all great, but 26 00:01:31,440 --> 00:01:34,959 Speaker 1: you can do an infinite, seemingly infinite number of variations. 27 00:01:35,360 --> 00:01:39,880 Speaker 1: But again there's misinformation. Common question is getting ahead of 28 00:01:39,880 --> 00:01:42,080 Speaker 1: myself a little bit, But which is more difficult, straight 29 00:01:42,160 --> 00:01:45,080 Speaker 1: arm plank or forearm plank? Well, if you google it 30 00:01:45,200 --> 00:01:48,480 Speaker 1: and you you read up on it, you'd be probably 31 00:01:48,480 --> 00:01:51,120 Speaker 1: not surprised that it's all over the place. It's all 32 00:01:51,160 --> 00:01:54,200 Speaker 1: over the place. And let me say, if you google 33 00:01:54,200 --> 00:01:58,920 Speaker 1: plank exercise one and ten million search results plank exercise one, 34 00:01:59,440 --> 00:02:03,920 Speaker 1: ten million search results. All right, that's pretty amazing. And 35 00:02:04,120 --> 00:02:06,560 Speaker 1: I have to say, if you need a bunch of 36 00:02:06,680 --> 00:02:10,880 Speaker 1: plank ideas videos, I've got a bunch on there that 37 00:02:10,960 --> 00:02:14,840 Speaker 1: I did, and one of them, the three minute Perfect Plank, 38 00:02:15,320 --> 00:02:17,480 Speaker 1: I think it's up to like twelve or thirteen million views, 39 00:02:17,520 --> 00:02:19,800 Speaker 1: So there's some good stuff out there. And I've got 40 00:02:19,840 --> 00:02:22,040 Speaker 1: a bunch of plank videos that I'll tell you about 41 00:02:22,040 --> 00:02:23,520 Speaker 1: more at the end of the show. That you can 42 00:02:23,560 --> 00:02:26,200 Speaker 1: go watch and learn from and get some ideas from. 43 00:02:26,400 --> 00:02:28,960 Speaker 1: All right, But the plank. What is the plank? So 44 00:02:29,000 --> 00:02:30,840 Speaker 1: for those of you who don't know what a plank is, 45 00:02:30,880 --> 00:02:35,200 Speaker 1: you probably heard of it. It is basically an isometric exercise. 46 00:02:35,520 --> 00:02:38,120 Speaker 1: So what is an isometric exercise? That is one where 47 00:02:38,160 --> 00:02:42,120 Speaker 1: the muscle neither lengthens nor shortens, but you're strengthening it, 48 00:02:42,400 --> 00:02:45,960 Speaker 1: so there's no movement of the muscle. It's a hold, 49 00:02:46,000 --> 00:02:49,359 Speaker 1: an isometric hold, and there's value to that. We want 50 00:02:49,400 --> 00:02:51,960 Speaker 1: to do both types. You want to do exercises where 51 00:02:52,000 --> 00:02:57,160 Speaker 1: you're moving isotonic muscles get shorter and longer natural functional movements, 52 00:02:57,160 --> 00:02:59,760 Speaker 1: and we also want to do exercises like this, like 53 00:02:59,800 --> 00:03:04,840 Speaker 1: the plank. You are getting strength, certain specific strength by 54 00:03:04,919 --> 00:03:09,080 Speaker 1: doing an exercise like the plank. So the very basic 55 00:03:09,240 --> 00:03:11,800 Speaker 1: plank is the top of a push up position. So 56 00:03:11,880 --> 00:03:14,880 Speaker 1: you're on your toes, your arms are straight, your body 57 00:03:15,000 --> 00:03:19,760 Speaker 1: straight from your your shoulders down to your feet hopefully 58 00:03:19,840 --> 00:03:24,200 Speaker 1: because that's the proper position, and you're holding that. Now. 59 00:03:24,400 --> 00:03:27,320 Speaker 1: One of the major questions is how long, and we'll 60 00:03:27,320 --> 00:03:30,640 Speaker 1: talk about that all right, But that's the position, straight 61 00:03:30,760 --> 00:03:33,520 Speaker 1: arms holding the top of the push up position and 62 00:03:33,560 --> 00:03:38,440 Speaker 1: you're just holding it all right, and you're working your core. Now, 63 00:03:38,520 --> 00:03:43,120 Speaker 1: your core. That four letter word. That again, is something 64 00:03:43,200 --> 00:03:47,440 Speaker 1: that if you ask ten fitness professionals what muscles they 65 00:03:47,480 --> 00:03:51,520 Speaker 1: consider the core, you're gonna probably get five or six 66 00:03:51,560 --> 00:03:56,160 Speaker 1: different answers, maybe more and not not necessarily wrong, but 67 00:03:56,200 --> 00:03:58,280 Speaker 1: there's always that person who needs to throw in like 68 00:03:58,640 --> 00:04:02,400 Speaker 1: seven more muscle groups. Now, it depends, obviously, it depends 69 00:04:02,480 --> 00:04:05,240 Speaker 1: on the position you're holding if it's a different variation 70 00:04:05,360 --> 00:04:08,160 Speaker 1: of the plank. I like to keep things simple shocking 71 00:04:08,200 --> 00:04:11,600 Speaker 1: if you've listened to this podcast, but simple done over 72 00:04:11,680 --> 00:04:14,960 Speaker 1: time works really well. Excessive moderation and we're gonna bring 73 00:04:15,000 --> 00:04:17,120 Speaker 1: it all home because excessive moderation when it comes to 74 00:04:17,160 --> 00:04:19,200 Speaker 1: the plank, when you're asking how long you should do 75 00:04:19,200 --> 00:04:21,200 Speaker 1: it and how many times you should do it, this 76 00:04:21,279 --> 00:04:24,040 Speaker 1: is one exercise that holy smokes. And I will give 77 00:04:24,080 --> 00:04:26,479 Speaker 1: you the research and one of the top guys who 78 00:04:26,480 --> 00:04:31,200 Speaker 1: knows the most about it, Dr Stewart McGill okay, and 79 00:04:31,560 --> 00:04:33,280 Speaker 1: I think you'll be surprised, even those of you who 80 00:04:33,279 --> 00:04:34,880 Speaker 1: are doing planks now, I've been doing it for a 81 00:04:34,920 --> 00:04:36,960 Speaker 1: long time and holding them for a long time. I 82 00:04:37,000 --> 00:04:40,480 Speaker 1: think that research will actually surprise you, and his recommendations 83 00:04:40,480 --> 00:04:42,600 Speaker 1: on it will surprise you. Quick break when we come 84 00:04:42,640 --> 00:04:44,960 Speaker 1: back and to talk all about the plank, I'll be 85 00:04:45,040 --> 00:04:57,800 Speaker 1: right back. So we're talking about the plank. And when 86 00:04:57,800 --> 00:05:00,400 Speaker 1: we talk about the plank, as I said before a break, 87 00:05:00,440 --> 00:05:05,320 Speaker 1: we're talking about targeting the core muscles. Now we're used 88 00:05:05,360 --> 00:05:08,599 Speaker 1: to talking about crunches and abs, and suddenly this word 89 00:05:08,720 --> 00:05:12,599 Speaker 1: core hit you know, years ago and sports specific and 90 00:05:12,640 --> 00:05:15,280 Speaker 1: it sounds great, work the core, and many of you 91 00:05:15,600 --> 00:05:19,960 Speaker 1: are going, what the heck is the core? Now? Keeping 92 00:05:20,000 --> 00:05:23,320 Speaker 1: it simple, it's the muscles of the front and the 93 00:05:23,400 --> 00:05:26,760 Speaker 1: back of your abdominal region. Now again you can extend 94 00:05:26,760 --> 00:05:28,680 Speaker 1: down and add and on. You know the show like 95 00:05:29,040 --> 00:05:32,120 Speaker 1: there's some trainers, some fitness professionals who will say, basically 96 00:05:32,160 --> 00:05:35,520 Speaker 1: they're giving you the whole body. Now, fine, let's keep 97 00:05:35,520 --> 00:05:39,960 Speaker 1: it simple people, because getting it crazy for the sake 98 00:05:40,000 --> 00:05:43,120 Speaker 1: of getting it crazy, it serves no purpose. So the core, 99 00:05:43,360 --> 00:05:45,120 Speaker 1: when it comes to the core, think of the front 100 00:05:45,160 --> 00:05:48,080 Speaker 1: and the back of your abdominal region. And that is 101 00:05:48,120 --> 00:05:52,080 Speaker 1: why that's the simplest way right off the bat to 102 00:05:52,240 --> 00:05:54,840 Speaker 1: tell you why it's such an effective exercise. When you 103 00:05:54,880 --> 00:05:57,000 Speaker 1: do a crunch and by the way. I still believe 104 00:05:57,040 --> 00:05:59,320 Speaker 1: in the crunch, but the crunch works just the front. 105 00:05:59,800 --> 00:06:02,159 Speaker 1: So when the goal is to maximize your time and 106 00:06:02,160 --> 00:06:04,919 Speaker 1: your results and decrease your chance of injury, the plank 107 00:06:05,040 --> 00:06:09,359 Speaker 1: is the perfect solution because it targets the front and 108 00:06:09,480 --> 00:06:12,120 Speaker 1: the back at the same time. And then one of 109 00:06:12,160 --> 00:06:15,400 Speaker 1: the big benefits to so many people is because it's 110 00:06:15,440 --> 00:06:20,080 Speaker 1: an isometric exercise, it's generally gonna be a more forgiving 111 00:06:20,760 --> 00:06:23,400 Speaker 1: if you do have back pain, if you do have 112 00:06:23,480 --> 00:06:28,400 Speaker 1: an injury, because the movement is not happening. Okay, it 113 00:06:28,560 --> 00:06:33,560 Speaker 1: is an isometric exercise. You are just holding it in place, 114 00:06:33,680 --> 00:06:38,640 Speaker 1: and that works for a just incredibly large number of people. 115 00:06:38,960 --> 00:06:44,000 Speaker 1: All right, So the core I'll give you in my world, 116 00:06:44,600 --> 00:06:47,680 Speaker 1: the one I talk about when it's the core, it's 117 00:06:47,720 --> 00:06:51,000 Speaker 1: directus abdominus. That's your six pack, that's the front of 118 00:06:51,040 --> 00:06:55,719 Speaker 1: your abdominals. It's the sides, your sides, the obliques, internal 119 00:06:55,760 --> 00:06:58,800 Speaker 1: and external obliques. Okay, you could add a couple. That's 120 00:06:58,800 --> 00:07:01,360 Speaker 1: where I'm stopping the front of your abs, this side 121 00:07:01,360 --> 00:07:04,279 Speaker 1: of your abs, and then flip your body over. The 122 00:07:04,400 --> 00:07:08,360 Speaker 1: spinal erector muscles super important because those are so weak 123 00:07:08,400 --> 00:07:11,000 Speaker 1: and so many people and they're just not exercised at all. 124 00:07:11,240 --> 00:07:14,400 Speaker 1: Those are muscles that generally run along your spine vertically 125 00:07:14,440 --> 00:07:17,640 Speaker 1: to your spine. It's a couple of different muscles. I'm 126 00:07:17,680 --> 00:07:19,600 Speaker 1: not gonna get too specific because you don't need it, 127 00:07:19,920 --> 00:07:22,320 Speaker 1: but it's muscles that basically run from your belt line, 128 00:07:22,960 --> 00:07:25,600 Speaker 1: your waist all the way up to your head. Okay, 129 00:07:25,800 --> 00:07:28,400 Speaker 1: so along your spine and when you do a plank, 130 00:07:28,920 --> 00:07:30,520 Speaker 1: and you can throw the glutes in there too. Fine, 131 00:07:30,520 --> 00:07:32,280 Speaker 1: I hear people saying glutes. You want to throw glutes 132 00:07:32,280 --> 00:07:34,600 Speaker 1: in I'm talking core though. Are those part of your core? Sure? 133 00:07:35,640 --> 00:07:37,360 Speaker 1: But when I think of core, I'm thinking I want 134 00:07:37,360 --> 00:07:41,240 Speaker 1: to strengthen those muscles, the erector spine, I muscles in 135 00:07:41,280 --> 00:07:45,640 Speaker 1: the front of the abs, the rectus abdominus, internal and 136 00:07:45,680 --> 00:07:50,400 Speaker 1: external obliques, transverse abdominus something another muscle group. But let's 137 00:07:50,440 --> 00:07:52,600 Speaker 1: leave it simple, Okay. The front and the back of 138 00:07:52,600 --> 00:07:55,880 Speaker 1: your abs, your core, the middle of your body, and 139 00:07:55,920 --> 00:07:58,480 Speaker 1: for so many people that's weak and that leads to 140 00:07:58,720 --> 00:08:02,200 Speaker 1: so many issues. All Right, the core muscle stability, it 141 00:08:02,400 --> 00:08:06,240 Speaker 1: is crucial for not just preventing injuries to your lower back, 142 00:08:06,640 --> 00:08:10,040 Speaker 1: but to the knees, your hip joints, and yes, you're 143 00:08:10,080 --> 00:08:12,800 Speaker 1: one bar spine. Okay, how does it do that? When 144 00:08:12,800 --> 00:08:16,880 Speaker 1: your core muscle group has stability, has strength, it relieves 145 00:08:16,880 --> 00:08:20,600 Speaker 1: back pain. We're gonna talk about that by maintaining proper alignment. 146 00:08:20,640 --> 00:08:23,160 Speaker 1: That's one of the things it does. So you have 147 00:08:23,400 --> 00:08:28,760 Speaker 1: proper posture and proper biomechanics when you walk and when 148 00:08:28,760 --> 00:08:31,480 Speaker 1: you run. So we want that middle of our body 149 00:08:31,520 --> 00:08:35,199 Speaker 1: to be strong. Okay. And the plank, if you've listened 150 00:08:35,200 --> 00:08:37,880 Speaker 1: to any of my podcast where I talk about excessive moderation, 151 00:08:38,440 --> 00:08:42,319 Speaker 1: is such the perfect example of that of an exercise 152 00:08:42,960 --> 00:08:44,920 Speaker 1: that plays into that. You don't have to do it 153 00:08:44,960 --> 00:08:47,000 Speaker 1: a lot. You shouldn't hold it for a long time, 154 00:08:47,000 --> 00:08:48,920 Speaker 1: and I will get to that, and you don't have 155 00:08:48,960 --> 00:08:52,520 Speaker 1: to do it like a crazy number of times either. Okay. 156 00:08:52,559 --> 00:08:57,120 Speaker 1: So for so many people, men especially, but men and 157 00:08:57,160 --> 00:09:00,720 Speaker 1: women who have lower back pain, the panc can be 158 00:09:01,440 --> 00:09:04,480 Speaker 1: a huge part of the solution, a huge part of 159 00:09:04,520 --> 00:09:08,120 Speaker 1: preventing pain in the future and relieving pain that you 160 00:09:08,200 --> 00:09:12,040 Speaker 1: have currently. Okay, let me get to one study. Just 161 00:09:12,080 --> 00:09:15,360 Speaker 1: gonna give you one. This was March of two thousand sixteen, 162 00:09:16,120 --> 00:09:19,120 Speaker 1: and the title was the comparison of three different surface 163 00:09:19,160 --> 00:09:22,800 Speaker 1: plank exercises on core muscle activity. And it was in 164 00:09:22,920 --> 00:09:26,760 Speaker 1: Physical Therapy, Rehabilitation and Science journal, all right, And they 165 00:09:26,760 --> 00:09:28,680 Speaker 1: were looking at the muscle groups that I was just 166 00:09:28,720 --> 00:09:32,440 Speaker 1: talking about, erector spina, muscles, the external obliques, and the 167 00:09:32,480 --> 00:09:35,320 Speaker 1: rectus abdominus. Your six pack, okay, And they basically had 168 00:09:35,360 --> 00:09:38,719 Speaker 1: three different types of planks, your regular plank, then they 169 00:09:38,720 --> 00:09:42,440 Speaker 1: put little pads underneath the feet so unstable surface, and 170 00:09:42,440 --> 00:09:44,800 Speaker 1: then they put the feet in suspension straps, and they 171 00:09:44,800 --> 00:09:48,680 Speaker 1: wanted to see muscle activation. Now, simple conclusion at the 172 00:09:48,760 --> 00:09:51,440 Speaker 1: end of the study. The plank exercise strengthens the core 173 00:09:51,520 --> 00:09:55,320 Speaker 1: muscles effectively, and muscle activity is related to the posture 174 00:09:55,400 --> 00:09:58,560 Speaker 1: of the exercise and the location of the muscle. These 175 00:09:58,600 --> 00:10:04,240 Speaker 1: results suggest that plank exercises improve muscle activities. Additionally, plank 176 00:10:04,360 --> 00:10:09,240 Speaker 1: exercises can be applied to general medical care. All right, 177 00:10:09,320 --> 00:10:11,679 Speaker 1: So why do we do the plank? While I've been 178 00:10:11,720 --> 00:10:18,600 Speaker 1: talking about preventing injury, preventing pain, improving our posture, improving 179 00:10:18,640 --> 00:10:21,439 Speaker 1: the way we move. And that's what's so important. So 180 00:10:21,720 --> 00:10:27,280 Speaker 1: regardless of your activities of daily living or sports performance, 181 00:10:27,679 --> 00:10:29,839 Speaker 1: and if you're a recreational athlete, although we up to 182 00:10:29,880 --> 00:10:33,520 Speaker 1: an elite athlete. Your core needs to be strong, and 183 00:10:33,559 --> 00:10:37,480 Speaker 1: the stronger and more balanced your core muscles are, the 184 00:10:37,559 --> 00:10:40,360 Speaker 1: better those activities are going to be. And that is 185 00:10:40,480 --> 00:10:45,120 Speaker 1: an overarching theme of Fitness Disrupted. It's about being healthy, 186 00:10:45,360 --> 00:10:49,400 Speaker 1: not just weight loss. It's about being able to do 187 00:10:49,559 --> 00:10:52,200 Speaker 1: what we want to do for as long as we 188 00:10:52,280 --> 00:10:54,880 Speaker 1: want to do it, and to do it injury free. 189 00:10:55,240 --> 00:10:57,840 Speaker 1: That's what I'm working for people. That's when I'm most 190 00:10:57,840 --> 00:11:00,959 Speaker 1: proud of, not how many races I've done, how fast 191 00:11:01,040 --> 00:11:04,200 Speaker 1: I've gone, but then I'm injury free and I feel 192 00:11:04,280 --> 00:11:06,760 Speaker 1: good and I want you to feel the same. And 193 00:11:07,120 --> 00:11:09,120 Speaker 1: when I get to how long you need to hold 194 00:11:09,160 --> 00:11:11,319 Speaker 1: these again, I think many people out there who are 195 00:11:11,360 --> 00:11:13,880 Speaker 1: familiar with the plant and already doing them, I think 196 00:11:13,920 --> 00:11:17,360 Speaker 1: you're gonna be surprised, And just one more quick thing 197 00:11:17,400 --> 00:11:19,240 Speaker 1: on the core if you're still kind of confused. So 198 00:11:19,280 --> 00:11:22,480 Speaker 1: core muscles, they're the deep and shallow muscles of let's 199 00:11:22,480 --> 00:11:26,320 Speaker 1: call it the trunk your midsection. They stabilize your spinal column, 200 00:11:26,520 --> 00:11:30,200 Speaker 1: they align your body, and they enhance your performance. As 201 00:11:30,240 --> 00:11:33,120 Speaker 1: I was just saying, when the extremities move right, So 202 00:11:33,160 --> 00:11:35,600 Speaker 1: I think of your arms and your legs, the transfer 203 00:11:35,640 --> 00:11:38,320 Speaker 1: of that power when you're a golfer, a tennis player, 204 00:11:39,080 --> 00:11:41,960 Speaker 1: when the core is weak and you're rotating, because so 205 00:11:41,960 --> 00:11:45,880 Speaker 1: many of those movements are rotational boxers, one reason Mike 206 00:11:45,920 --> 00:11:50,720 Speaker 1: Tyson had such a heavy, hard, strong punch was he 207 00:11:50,840 --> 00:11:55,000 Speaker 1: used his core his whole body. Okay, weaknesses and core 208 00:11:55,080 --> 00:11:58,120 Speaker 1: muscles can cause changes in your body configuration. They can 209 00:11:58,160 --> 00:12:01,840 Speaker 1: compress the posterior joints of your bar spine, okay, And 210 00:12:02,080 --> 00:12:06,359 Speaker 1: when you have excessive anterior or posterior meaning of your pelvis, 211 00:12:06,400 --> 00:12:10,720 Speaker 1: that's going to cause issues. And quite often that excessive 212 00:12:10,760 --> 00:12:15,920 Speaker 1: anterior posterior, especially anterior tilt, is from sitting, is from 213 00:12:15,920 --> 00:12:19,480 Speaker 1: those tight weak muscles. So we're sitting all the time, 214 00:12:19,520 --> 00:12:23,960 Speaker 1: we're getting weaker and you're getting out of balance, and 215 00:12:24,000 --> 00:12:27,360 Speaker 1: those muscles are getting tight. So the plank holding an 216 00:12:27,400 --> 00:12:31,120 Speaker 1: isometric it's insane when you actually think of the simplicity. 217 00:12:31,240 --> 00:12:33,959 Speaker 1: It's even more simple because there's no real movement. I mean, 218 00:12:34,040 --> 00:12:36,080 Speaker 1: I'll give you the variations where you can add some movement, 219 00:12:36,440 --> 00:12:40,559 Speaker 1: but at the core of it, too, the isometric hold 220 00:12:40,760 --> 00:12:44,640 Speaker 1: is what's giving you that strength. And so, oh my gosh, 221 00:12:44,880 --> 00:12:48,040 Speaker 1: you know, I've said from the time I started this podcast, 222 00:12:48,080 --> 00:12:50,840 Speaker 1: I could impress you with crazy movements, and there are 223 00:12:50,880 --> 00:12:54,080 Speaker 1: those podcasts out there, and oh, those people sound so smart. 224 00:12:54,920 --> 00:12:56,920 Speaker 1: How much of that stuff are you gonna actually gonna do, 225 00:12:57,320 --> 00:13:00,400 Speaker 1: what's the risk involved in doing it? How much science 226 00:13:00,480 --> 00:13:03,240 Speaker 1: is actually behind it? And when it comes to the plank, 227 00:13:03,760 --> 00:13:08,640 Speaker 1: the simple stuff done consistently works. But as I talk 228 00:13:08,720 --> 00:13:11,840 Speaker 1: about in my new book, The micro Workout Plan, everything 229 00:13:11,840 --> 00:13:13,520 Speaker 1: i'm saying right now, and when I give you the 230 00:13:13,559 --> 00:13:15,840 Speaker 1: recommendations for how long and how many times you're gonna 231 00:13:15,880 --> 00:13:18,200 Speaker 1: do it, you've got to believe that that's enough. And 232 00:13:18,240 --> 00:13:22,600 Speaker 1: that is one of the biggest problems in fitness is 233 00:13:22,640 --> 00:13:25,200 Speaker 1: it's generally too much. We got to do more. More 234 00:13:25,280 --> 00:13:27,800 Speaker 1: is better, Holding it longer is better, doing it more 235 00:13:28,040 --> 00:13:31,240 Speaker 1: more is better frequently more frequently. Now, frequency is awesome, 236 00:13:31,280 --> 00:13:34,200 Speaker 1: and it's important. It is at the root of excessive moderation. 237 00:13:34,360 --> 00:13:38,040 Speaker 1: But when it comes to exercise complexity and making it 238 00:13:38,120 --> 00:13:42,280 Speaker 1: super advanced for the sake of that does not work 239 00:13:42,760 --> 00:13:46,559 Speaker 1: for the most part. All right, So let me surprise you. 240 00:13:47,160 --> 00:13:51,400 Speaker 1: Dr Stewart McGill okay, just one of the pre eminent 241 00:13:52,360 --> 00:13:56,679 Speaker 1: researchers authors. He's a former spine researcher at the University 242 00:13:56,720 --> 00:14:00,400 Speaker 1: of Waterloo. Okay, so when you want the true low 243 00:14:00,480 --> 00:14:03,480 Speaker 1: down on the back, on the low back. Uh, this 244 00:14:03,559 --> 00:14:05,800 Speaker 1: is the guy you know. I bring you the best 245 00:14:05,840 --> 00:14:07,840 Speaker 1: and I want to bring you Actually he needs to 246 00:14:07,840 --> 00:14:12,520 Speaker 1: be interviewed. Hopefully soon that will happen. But here's what's crazy. 247 00:14:12,720 --> 00:14:15,600 Speaker 1: So h I remember I had a friend. I have 248 00:14:15,679 --> 00:14:19,280 Speaker 1: a friend, and this person was doing insanely long planks. 249 00:14:19,400 --> 00:14:21,160 Speaker 1: And when I told this person how long I was 250 00:14:21,160 --> 00:14:23,880 Speaker 1: doing the plank, of course they said, well you do that, 251 00:14:23,920 --> 00:14:27,240 Speaker 1: I do three x five x. Good for you. Okay. 252 00:14:27,320 --> 00:14:30,840 Speaker 1: According to Stuart McGill, Dr Stuart McGill going to quote 253 00:14:30,880 --> 00:14:33,640 Speaker 1: him here, research shows that for most people, holding a 254 00:14:33,640 --> 00:14:36,680 Speaker 1: plank for one minute at a time creates a resilient torso. 255 00:14:37,560 --> 00:14:40,120 Speaker 1: But if you have a history of back pain, hold 256 00:14:40,200 --> 00:14:44,240 Speaker 1: for ten second increments to reduce your risk of back 257 00:14:44,280 --> 00:14:48,160 Speaker 1: pain triggers. So there are people out there doing five 258 00:14:48,240 --> 00:14:51,000 Speaker 1: minute planks. I mean, I listen. I got two sons 259 00:14:51,240 --> 00:14:53,880 Speaker 1: who play sports and they have coaches, and I go 260 00:14:54,000 --> 00:14:56,480 Speaker 1: nuts when I hear that the coach is telling them 261 00:14:56,480 --> 00:15:03,120 Speaker 1: to do a three minute five minute plank. Completely unnecessary. 262 00:15:03,160 --> 00:15:07,960 Speaker 1: According to the science, more is not necessarily better and 263 00:15:08,040 --> 00:15:11,640 Speaker 1: by the way. Let's talk form. You want your body 264 00:15:11,640 --> 00:15:14,400 Speaker 1: to be as straight as possible. Okay, so this is 265 00:15:14,400 --> 00:15:15,720 Speaker 1: a great time if you're at the gym, or you 266 00:15:15,760 --> 00:15:17,400 Speaker 1: have a mirror at home in your home gym, to 267 00:15:17,480 --> 00:15:20,640 Speaker 1: look at yourself. Now, when you're weaker, you're not gonna 268 00:15:20,680 --> 00:15:23,480 Speaker 1: have perfect form to start. So so many people I 269 00:15:23,480 --> 00:15:27,120 Speaker 1: see at the gym doing the plank and their butt 270 00:15:27,240 --> 00:15:29,000 Speaker 1: is way up in the air. I get it, but 271 00:15:29,080 --> 00:15:32,280 Speaker 1: you need to drop those hips. You want a straight 272 00:15:32,360 --> 00:15:36,040 Speaker 1: line from your body. And rather than and I see 273 00:15:36,080 --> 00:15:38,760 Speaker 1: these people whole you know, their body is basically a 274 00:15:38,840 --> 00:15:42,600 Speaker 1: V position and they're holding it for two minutes or 275 00:15:42,640 --> 00:15:45,160 Speaker 1: a minute, I would much rather, as with so many 276 00:15:45,240 --> 00:15:48,560 Speaker 1: other exercises, you get proper position and do what Dr 277 00:15:48,640 --> 00:15:56,040 Speaker 1: McGill said, ten seconds, form over time, form over repetitions, 278 00:15:56,040 --> 00:16:00,200 Speaker 1: with other exercises, okay, the quality of the movement, I 279 00:16:00,200 --> 00:16:03,600 Speaker 1: would much rather you do what he says. And I agree, 280 00:16:04,120 --> 00:16:08,040 Speaker 1: three ten second planks with a short break in between, 281 00:16:08,600 --> 00:16:13,120 Speaker 1: rather than one poor one minute plank. You've got to 282 00:16:13,160 --> 00:16:19,240 Speaker 1: build up, and that again is really good news. He 283 00:16:19,280 --> 00:16:21,520 Speaker 1: actually says. Now here's where I disagree a little bit, 284 00:16:21,840 --> 00:16:24,400 Speaker 1: and I feel uncomfortable disagreeing, but I'm gonna disagree because 285 00:16:24,480 --> 00:16:27,560 Speaker 1: you know so. Dr Migill actually says there's no utility 286 00:16:27,560 --> 00:16:31,040 Speaker 1: in holding the plank longer for ten seconds. Now, I'm 287 00:16:31,040 --> 00:16:33,640 Speaker 1: gonna still stick in the thirty second to sixty second 288 00:16:34,080 --> 00:16:37,920 Speaker 1: range for the most part, for myself, for other reasons, 289 00:16:37,920 --> 00:16:40,480 Speaker 1: other studies. But that's great news to the vast majority 290 00:16:40,520 --> 00:16:42,640 Speaker 1: of people. I do that Nantucket camp I've talked about 291 00:16:42,760 --> 00:16:44,880 Speaker 1: for over twenty years. I've been holding this specific camp 292 00:16:44,960 --> 00:16:46,960 Speaker 1: that I started, and we do lots of planks on 293 00:16:46,960 --> 00:16:49,760 Speaker 1: the beach amazing. And I watched people and I watched 294 00:16:49,800 --> 00:16:53,840 Speaker 1: the form and the cues I give, and the instruction 295 00:16:54,240 --> 00:16:56,360 Speaker 1: is that as soon as that form, as soon as 296 00:16:56,360 --> 00:16:58,880 Speaker 1: you feel your lower back start to go, you rest. 297 00:16:59,280 --> 00:17:02,040 Speaker 1: So you dropped to your knees and you recover. So 298 00:17:02,080 --> 00:17:06,320 Speaker 1: if you are trying to build up, you do ten seconds, 299 00:17:06,480 --> 00:17:10,439 Speaker 1: you rest for ten, twenty seconds, thirty seconds or longer, 300 00:17:10,920 --> 00:17:12,920 Speaker 1: and you do it again. And I'll talk more about 301 00:17:12,920 --> 00:17:15,359 Speaker 1: that in a few minutes. All right, But more is 302 00:17:15,400 --> 00:17:20,560 Speaker 1: not better, okay, And whether you are improving your strength 303 00:17:20,680 --> 00:17:25,320 Speaker 1: for daily living, for sports performance, you have back pain already, 304 00:17:25,920 --> 00:17:29,040 Speaker 1: so much of that can be remedied through the plank 305 00:17:29,480 --> 00:17:33,399 Speaker 1: because you are training those muscles to stabilize your spine 306 00:17:33,440 --> 00:17:38,560 Speaker 1: to be strong. This is kind of fun. So Stewart mcguel, 307 00:17:38,640 --> 00:17:41,240 Speaker 1: Dr Stewart Miguel talks about ten seconds. We can talk 308 00:17:41,280 --> 00:17:44,399 Speaker 1: a minute. I'll give final guidelines at the end. But 309 00:17:45,119 --> 00:17:47,440 Speaker 1: the world record as of now, it could have been broken, 310 00:17:47,600 --> 00:17:51,720 Speaker 1: because it seems to get broken pretty constantly. So as 311 00:17:51,760 --> 00:17:54,520 Speaker 1: of now, for the men, let me give you the 312 00:17:54,560 --> 00:17:59,399 Speaker 1: women first. So for women, it is uh when I headed. 313 00:18:00,040 --> 00:18:02,200 Speaker 1: The longest time for an abdominal plank for a female 314 00:18:02,280 --> 00:18:05,320 Speaker 1: is four hours in nineteen minutes and fifty five seconds. 315 00:18:05,400 --> 00:18:08,480 Speaker 1: Gotta give her credit there, and was achieved by Dana. 316 00:18:08,880 --> 00:18:12,800 Speaker 1: I'm gonna mispronounce it for she's from Canada. Glue waka okay, 317 00:18:12,880 --> 00:18:16,280 Speaker 1: Dana gloe waka. And she did it in april Ville, Illinois, 318 00:18:16,800 --> 00:18:20,320 Speaker 1: in May of two thousand nineteen, so relatively recently. That 319 00:18:20,600 --> 00:18:23,720 Speaker 1: probably is still standing. And the cool thing is her 320 00:18:23,880 --> 00:18:27,760 Speaker 1: son found the record in the Guinness World Records book 321 00:18:27,800 --> 00:18:29,520 Speaker 1: and told her she could do it, she could beat it. 322 00:18:29,560 --> 00:18:33,360 Speaker 1: How cool is that? Four hours in nineteen minutes too long? 323 00:18:34,480 --> 00:18:36,480 Speaker 1: But you got that plaque on the wall. And for men, 324 00:18:36,640 --> 00:18:41,320 Speaker 1: this is another cool story. So a former US marine 325 00:18:41,400 --> 00:18:45,720 Speaker 1: sixty two years old. You think you're too old, you 326 00:18:45,800 --> 00:18:49,320 Speaker 1: think age isn't just a number? Sixty two year old 327 00:18:49,400 --> 00:18:54,640 Speaker 1: former marine broke it eight hours, fifteen minutes, fifteen seconds. 328 00:18:54,640 --> 00:18:57,879 Speaker 1: His name is George Hood, and he did it also 329 00:18:57,920 --> 00:19:01,240 Speaker 1: in Chicago. Why are they planking? So? What's going on 330 00:19:01,280 --> 00:19:04,199 Speaker 1: in Chicago? Is it the wings? Is it? Yeah? What 331 00:19:04,200 --> 00:19:08,159 Speaker 1: are you doing? So? Yes, eight hours, fifteen minutes, fifteen seconds. 332 00:19:08,200 --> 00:19:10,800 Speaker 1: He beat the previous record, which was eight hours one minute. 333 00:19:10,800 --> 00:19:15,000 Speaker 1: Now my question is I would have gone eight hours 334 00:19:15,040 --> 00:19:17,440 Speaker 1: two minutes, but now he held it for eight hours 335 00:19:17,480 --> 00:19:21,200 Speaker 1: fifteen minutes, and he said, this is this is nuts. 336 00:19:21,640 --> 00:19:24,520 Speaker 1: He said he did around twenty one hundred hours of 337 00:19:24,600 --> 00:19:28,760 Speaker 1: planking and preparation. He finished, by the way, after I 338 00:19:29,000 --> 00:19:30,879 Speaker 1: am playing for eight hours and fifteen minutes. He did 339 00:19:30,880 --> 00:19:33,720 Speaker 1: seventy push ups, and he said he would train seven 340 00:19:33,720 --> 00:19:37,800 Speaker 1: hours a day to prepare. Okay, those are the excessive, 341 00:19:37,880 --> 00:19:40,959 Speaker 1: but it's cool and it's it's listen inspiring. Sixty two 342 00:19:41,040 --> 00:19:44,800 Speaker 1: year old amazing, George Hood, How cool is that? I'm 343 00:19:44,800 --> 00:19:47,440 Speaker 1: gonna take one more quick break and I'm gonna say, okay, 344 00:19:47,600 --> 00:19:49,440 Speaker 1: we know why we do it. We know the muscles, 345 00:19:49,760 --> 00:19:52,959 Speaker 1: we hear the extremes, we hear you know, maybe ten seconds. 346 00:19:52,960 --> 00:19:55,359 Speaker 1: So what do you need to do? What's the best 347 00:19:55,400 --> 00:19:57,680 Speaker 1: course of action? And that's what the vast majority of 348 00:19:57,720 --> 00:20:00,200 Speaker 1: people asked me every single day. Give me what need 349 00:20:00,240 --> 00:20:02,720 Speaker 1: to do, no more, no less, to be healthy, to 350 00:20:02,800 --> 00:20:05,040 Speaker 1: be happy, to be injury free. When we come back 351 00:20:05,080 --> 00:20:06,919 Speaker 1: from the break, that's where we'll be, all right, We'll 352 00:20:06,960 --> 00:20:17,280 Speaker 1: be right back, and we are back talking all about 353 00:20:17,320 --> 00:20:19,680 Speaker 1: the plank, the power of the plank, one of those 354 00:20:19,720 --> 00:20:22,240 Speaker 1: exercises that if you're not doing it, you should be. 355 00:20:22,359 --> 00:20:25,560 Speaker 1: I don't care who you are, I don't care how 356 00:20:25,680 --> 00:20:28,360 Speaker 1: old you are. Yes, you want clearance from a doctor 357 00:20:28,440 --> 00:20:31,880 Speaker 1: always with your exercise program. But the crazy thing, I 358 00:20:31,880 --> 00:20:34,080 Speaker 1: haven't even said this yet about the back. The insidious 359 00:20:34,080 --> 00:20:36,920 Speaker 1: thing is the more back pain you have. It's the 360 00:20:36,960 --> 00:20:39,280 Speaker 1: one of the most insidious places to have pain in 361 00:20:39,320 --> 00:20:41,359 Speaker 1: your body. Because the more back pain you have, the 362 00:20:41,440 --> 00:20:43,760 Speaker 1: less you move. The less you move, the weaker those 363 00:20:43,800 --> 00:20:47,639 Speaker 1: spinal erectors, the rectus abdominans, the internal and external obliques become, 364 00:20:48,040 --> 00:20:50,000 Speaker 1: and the more pain you are going to have. That 365 00:20:50,040 --> 00:20:52,439 Speaker 1: goes for your shoulders, that goes for your knees, and 366 00:20:52,560 --> 00:20:55,840 Speaker 1: my gosh, that goes for your back. So you want 367 00:20:55,840 --> 00:20:58,280 Speaker 1: to build up slowly, and that's what I love about 368 00:20:58,359 --> 00:21:02,040 Speaker 1: Dr McGill's recommended. And so if you're just starting out, 369 00:21:02,119 --> 00:21:04,200 Speaker 1: if ten seconds and ten seconds are gonna be a 370 00:21:04,280 --> 00:21:07,000 Speaker 1: long time for many people. So if you're just starting out, 371 00:21:07,520 --> 00:21:11,440 Speaker 1: three sets of ten seconds most days of the week, 372 00:21:11,840 --> 00:21:14,000 Speaker 1: don't have to do it every day. I'm a good 373 00:21:14,240 --> 00:21:17,600 Speaker 1: you know, McGill recommends every day, and if you're doing 374 00:21:17,760 --> 00:21:20,280 Speaker 1: ten seconds, it's probably okay. So I would shoot for 375 00:21:20,400 --> 00:21:22,600 Speaker 1: most days of the week. And if you need round 376 00:21:22,640 --> 00:21:26,159 Speaker 1: numbers three to four, three to four, I do planks 377 00:21:26,359 --> 00:21:29,560 Speaker 1: on opposite days. So I don't do planks every day. 378 00:21:29,840 --> 00:21:33,720 Speaker 1: And for me, i'm a fan minute. Most I will 379 00:21:33,840 --> 00:21:37,000 Speaker 1: ever do is too and that's it. And to you know, 380 00:21:37,240 --> 00:21:40,800 Speaker 1: I don't. I'm actually cutting back personally myself because I 381 00:21:40,880 --> 00:21:43,960 Speaker 1: got too many exercises to do excessive moderation. I'm doing 382 00:21:44,480 --> 00:21:50,880 Speaker 1: more prehab exercises, so every minute counts. So I generally 383 00:21:51,000 --> 00:21:54,360 Speaker 1: do two sets of one minute plank every other day. 384 00:21:54,720 --> 00:21:56,680 Speaker 1: So if you need guidelines, off you and I do 385 00:21:56,840 --> 00:21:59,879 Speaker 1: them in between my shoulder pre have exercises, so I 386 00:22:00,040 --> 00:22:03,840 Speaker 1: do actually do three sets of external rotation with dumbells. 387 00:22:04,119 --> 00:22:06,680 Speaker 1: So I will do a set of external rotation with 388 00:22:06,720 --> 00:22:09,240 Speaker 1: five pound dumbells. I do a one minute plank, I 389 00:22:09,359 --> 00:22:11,400 Speaker 1: do a second set, I do a one minute plank. 390 00:22:11,480 --> 00:22:14,320 Speaker 1: I do a third set of shoulders. So three sets 391 00:22:14,359 --> 00:22:17,680 Speaker 1: of shoulders to one minute planks. I'm done. It's about 392 00:22:17,760 --> 00:22:22,040 Speaker 1: excessive moderation, everybody. It's about being consistent, and we lose 393 00:22:22,119 --> 00:22:23,760 Speaker 1: the forest for the trees where we start to get 394 00:22:23,800 --> 00:22:26,080 Speaker 1: down on ourselves first we go. We start to think, 395 00:22:26,280 --> 00:22:28,600 Speaker 1: I can't do all of this stuff every day, and 396 00:22:28,720 --> 00:22:31,480 Speaker 1: you don't have to, and you don't have to do 397 00:22:31,560 --> 00:22:35,160 Speaker 1: it a long time. More is not better, Frequently is better. 398 00:22:35,720 --> 00:22:38,080 Speaker 1: So for the vast majority of you out there, my 399 00:22:38,200 --> 00:22:42,600 Speaker 1: recommendation would be Monday, Wednesday, Friday to to three planks. 400 00:22:43,200 --> 00:22:45,920 Speaker 1: Sets of planks two to three sets, three days a week, 401 00:22:46,840 --> 00:22:49,880 Speaker 1: ten seconds to about a minute if you're just starting out, 402 00:22:50,359 --> 00:22:54,879 Speaker 1: two to three sets ten to sixty second planks. All right, 403 00:22:55,040 --> 00:22:57,520 Speaker 1: let me give you one final variation. I love this one, 404 00:22:57,760 --> 00:23:00,200 Speaker 1: and this is a one minute plank and it's gonna 405 00:23:00,240 --> 00:23:02,480 Speaker 1: give you the side plank at the same time. So 406 00:23:03,000 --> 00:23:06,000 Speaker 1: one minute plank where you start in the plank position right. 407 00:23:06,359 --> 00:23:09,000 Speaker 1: Let me say this really quickly too, So straight arm plank, 408 00:23:09,800 --> 00:23:12,719 Speaker 1: bent arm plank. You can do either one. I prefer 409 00:23:13,440 --> 00:23:16,080 Speaker 1: the bent arm plank personally, the closer your body is 410 00:23:16,119 --> 00:23:17,840 Speaker 1: to the ground, more body weight, gonna be a little 411 00:23:17,840 --> 00:23:20,919 Speaker 1: more challenging on the core, less challenging on your shoulder girdle. 412 00:23:21,359 --> 00:23:24,240 Speaker 1: So four arm plank for fifteen seconds. Then you're gonna 413 00:23:24,240 --> 00:23:26,439 Speaker 1: do a side plank to the right. If you need 414 00:23:26,480 --> 00:23:28,119 Speaker 1: to know what that is, just google. It's tough to 415 00:23:28,200 --> 00:23:30,800 Speaker 1: tell you over you know through a microphone. Side planks, 416 00:23:30,800 --> 00:23:33,359 Speaker 1: so your body is facing one direction, You're up on 417 00:23:33,440 --> 00:23:36,840 Speaker 1: one arm, your hips and legs are stacked fifteen seconds 418 00:23:36,920 --> 00:23:40,359 Speaker 1: one way, then rotate fifteen seconds the other side plank, 419 00:23:40,760 --> 00:23:43,640 Speaker 1: and then finished back where you started. One minute, fifteen 420 00:23:43,760 --> 00:23:46,760 Speaker 1: seconds of a regular plank, two side planks, a fifteen 421 00:23:46,800 --> 00:23:50,040 Speaker 1: second regular plank, and there you have an awesome one minute. 422 00:23:50,080 --> 00:23:53,119 Speaker 1: That's super challenging, super challenging. Now some of you are 423 00:23:53,119 --> 00:23:57,240 Speaker 1: gonna google I did do a three minute perfect plank workout. 424 00:23:57,280 --> 00:24:01,000 Speaker 1: That is super long. It's longer than I've listen. I 425 00:24:01,119 --> 00:24:04,479 Speaker 1: give variations and that's a really long time. You can 426 00:24:04,520 --> 00:24:07,000 Speaker 1: still go longer and there's no research that says three 427 00:24:07,160 --> 00:24:09,280 Speaker 1: versus five. I'm just telling you what you need to do. 428 00:24:09,320 --> 00:24:11,040 Speaker 1: But if you're someone who says, listen, I want to 429 00:24:11,119 --> 00:24:13,760 Speaker 1: do a little bit longer. I have that Google three 430 00:24:13,840 --> 00:24:18,119 Speaker 1: minute perfect plank workout. Actually the comments are hysterical if 431 00:24:18,160 --> 00:24:22,520 Speaker 1: you read them after that. It's on YouTube, So planks. 432 00:24:23,560 --> 00:24:26,960 Speaker 1: Add them to your arsenal. Push ups, planks, squats, lunges, 433 00:24:27,800 --> 00:24:32,240 Speaker 1: body weight exercises. They work. They've been around forever. You 434 00:24:32,359 --> 00:24:34,639 Speaker 1: have to believe they work. You have to do them consistently, 435 00:24:34,960 --> 00:24:36,280 Speaker 1: and you have to do them long enough to see 436 00:24:36,280 --> 00:24:38,320 Speaker 1: the results. But you don't have to do hour long. 437 00:24:38,440 --> 00:24:40,520 Speaker 1: You don't have to go to the gym. You don't 438 00:24:40,560 --> 00:24:43,960 Speaker 1: have to make it complicated. I am a living proof, 439 00:24:44,119 --> 00:24:46,720 Speaker 1: as are all my clients and all the people and 440 00:24:46,720 --> 00:24:48,680 Speaker 1: all the camps, and it's what I write about in 441 00:24:48,680 --> 00:24:53,200 Speaker 1: all my books. Enough, thank you for listening. I'm Tom Holland. Please, 442 00:24:53,760 --> 00:24:55,639 Speaker 1: if you have not rated the show, we're getting there, 443 00:24:55,640 --> 00:24:57,560 Speaker 1: and thank you to all of those of you who 444 00:24:57,640 --> 00:24:59,920 Speaker 1: have rated it. If you haven't, take that one second, 445 00:25:00,040 --> 00:25:02,439 Speaker 1: please rate the show. If you have a couple more seconds, 446 00:25:02,720 --> 00:25:05,320 Speaker 1: We're doing more listener mail bag shows, doing a bunch 447 00:25:05,359 --> 00:25:08,760 Speaker 1: of shorter shows where I'm going to answer questions. One question, 448 00:25:09,119 --> 00:25:12,040 Speaker 1: you know, five minutes shows, So please take the time, 449 00:25:12,520 --> 00:25:15,480 Speaker 1: rate it, comment. I appreciate it. Thank you for listening. 450 00:25:15,520 --> 00:25:19,240 Speaker 1: I'm Tom Holland. Exercise physiologists, certified sports nutritionists and just 451 00:25:19,600 --> 00:25:23,600 Speaker 1: an absolute lover of everything fitness and my goal, my job, 452 00:25:23,960 --> 00:25:26,960 Speaker 1: my passion is to help you look better, feel better, 453 00:25:27,040 --> 00:25:29,439 Speaker 1: and live longer. Thank you for listening. I'm Tom Holland. 454 00:25:29,880 --> 00:25:39,000 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 455 00:25:39,240 --> 00:25:42,960 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 456 00:25:43,040 --> 00:25:46,280 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 457 00:25:46,440 --> 00:25:47,760 Speaker 1: listen to your favorite shows.