1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,800 --> 00:00:18,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Yes, 3 00:00:18,920 --> 00:00:24,799 Speaker 1: abdominal's flat apps have always and will continue to be 4 00:00:25,800 --> 00:00:31,480 Speaker 1: one of the most popular topics in working out in exercise. 5 00:00:32,240 --> 00:00:35,640 Speaker 1: It was always back when there were fitness magazines. On 6 00:00:35,720 --> 00:00:38,360 Speaker 1: the cover of just about every fitness magazine every single month. 7 00:00:38,360 --> 00:00:42,120 Speaker 1: How do you get flat apps right? And there's science 8 00:00:42,159 --> 00:00:49,000 Speaker 1: behind the topic. Oftentimes it's overlooked, and this is where 9 00:00:49,479 --> 00:00:53,520 Speaker 1: so many iconoclasts will make their mark. In other words, 10 00:00:53,880 --> 00:00:56,280 Speaker 1: you know, don't do this, don't do that. You know, 11 00:00:56,320 --> 00:01:01,720 Speaker 1: crunches don't work just to get they're product, their program 12 00:01:01,760 --> 00:01:04,440 Speaker 1: out there and their science. So in this fit tip, 13 00:01:04,720 --> 00:01:09,160 Speaker 1: this is a great study that has been referenced for 14 00:01:09,200 --> 00:01:13,960 Speaker 1: a long time by myself and others. And it's just 15 00:01:14,000 --> 00:01:16,720 Speaker 1: one study and it's a small study, but I really 16 00:01:16,720 --> 00:01:21,600 Speaker 1: like it. I think the findings are pretty valuable and 17 00:01:21,680 --> 00:01:24,479 Speaker 1: what I believe and what I have seen over decades 18 00:01:24,600 --> 00:01:28,680 Speaker 1: of working in this industry. So this fit tip extremely 19 00:01:28,760 --> 00:01:32,240 Speaker 1: valuable for those of you who are looking for the 20 00:01:32,280 --> 00:01:36,240 Speaker 1: exercises that are going to work for you and be 21 00:01:36,319 --> 00:01:40,479 Speaker 1: the most effective. And so here it is three top 22 00:01:40,600 --> 00:01:45,759 Speaker 1: ab exercises according to science. And again one study. This 23 00:01:45,920 --> 00:01:49,680 Speaker 1: was a study commissioned by the American Council on Exercise 24 00:01:49,720 --> 00:01:52,600 Speaker 1: that is one of the top certifying bodies when it 25 00:01:52,640 --> 00:01:56,560 Speaker 1: comes to fitness personal trainers. And it was conducted by 26 00:01:56,600 --> 00:02:00,720 Speaker 1: the Biomechanics Lab at San Diego State University. And what 27 00:02:00,800 --> 00:02:04,720 Speaker 1: did it reveal. It revealed a unique look at thirteen 28 00:02:04,920 --> 00:02:09,559 Speaker 1: of the most common abdominal exercises and they ranked them 29 00:02:09,600 --> 00:02:12,519 Speaker 1: from best to worst. Now, I'm going to read to 30 00:02:12,520 --> 00:02:17,520 Speaker 1: you right from this article on the study because it 31 00:02:17,600 --> 00:02:20,720 Speaker 1: just puts it perfectly for you. Okay. So the study 32 00:02:20,800 --> 00:02:25,600 Speaker 1: was led by Peter Francis, PhD. And the researchers recruited 33 00:02:25,639 --> 00:02:29,120 Speaker 1: thirty healthy women and men to participate in this study. Again, 34 00:02:29,160 --> 00:02:32,360 Speaker 1: not huge, but good enough size for our purposes to 35 00:02:32,440 --> 00:02:37,279 Speaker 1: start at least. The subjects aged twenty tot ranged from 36 00:02:37,320 --> 00:02:41,560 Speaker 1: occasional exercisers to those who work out daily. Participants were 37 00:02:41,560 --> 00:02:45,200 Speaker 1: put through a battery of exercises that target the mid section, 38 00:02:45,320 --> 00:02:50,079 Speaker 1: including the traditional crunch, modified crunches, partial body weight exercises, 39 00:02:50,360 --> 00:02:54,360 Speaker 1: and exercises using both home and jim exercise equipment. All right, 40 00:02:54,400 --> 00:02:56,640 Speaker 1: we love it. They looked at a handful of things, 41 00:02:57,440 --> 00:03:02,040 Speaker 1: no equipment, some equipment versus JIM as well. Because of 42 00:03:02,160 --> 00:03:07,960 Speaker 1: aces ongoing interest in examining popular infomercial products, we provided 43 00:03:08,000 --> 00:03:11,120 Speaker 1: the research team with a Torso track and ab rocker 44 00:03:11,200 --> 00:03:13,160 Speaker 1: to be included in the testing. So those are just 45 00:03:13,240 --> 00:03:17,440 Speaker 1: two of the uh more popular infomercial products. Back when 46 00:03:17,440 --> 00:03:21,399 Speaker 1: there were infomercials, those are almost gone completely. People aren't 47 00:03:21,440 --> 00:03:25,600 Speaker 1: watching TV. The thirty minute infomercial still exists on cable, 48 00:03:25,800 --> 00:03:29,080 Speaker 1: depending on what service you have, but it's just not 49 00:03:29,120 --> 00:03:32,680 Speaker 1: what it used to be. But this is definitely worth discussing, okay, 50 00:03:32,800 --> 00:03:35,800 Speaker 1: because so many people still wonder should I buy this? 51 00:03:35,880 --> 00:03:38,760 Speaker 1: Is it worth it? All of the exercises were introduced 52 00:03:38,800 --> 00:03:41,600 Speaker 1: in random ortar and participants were allowed to practice each 53 00:03:41,640 --> 00:03:45,680 Speaker 1: exercise briefly. Subjects then completed ten to twelve repetitions of 54 00:03:45,720 --> 00:03:50,120 Speaker 1: each exercise, maintaining a two count cadence throughout two seconds 55 00:03:50,120 --> 00:03:52,640 Speaker 1: at the concentric phase two at the e centric so 56 00:03:52,680 --> 00:03:56,000 Speaker 1: that's important. They did them slowly and deliberately, two seconds 57 00:03:56,000 --> 00:03:59,000 Speaker 1: on the up, two seconds on the down. Using electro 58 00:03:59,200 --> 00:04:04,680 Speaker 1: biography e MG equipment, researchers monitored each participants muscle activity 59 00:04:04,720 --> 00:04:07,240 Speaker 1: as they exercised Okay, so they were hooked up to 60 00:04:07,640 --> 00:04:12,000 Speaker 1: a machine to see muscle activation. Activity was recorded in 61 00:04:12,040 --> 00:04:15,200 Speaker 1: the upper and lower rectus abdominance that's your six pack, 62 00:04:15,520 --> 00:04:19,440 Speaker 1: and the external obliques the sides of your apps. Researchers 63 00:04:19,520 --> 00:04:22,440 Speaker 1: also measured activity in the rectus for morris to indicate 64 00:04:22,480 --> 00:04:25,919 Speaker 1: activity in the hip flexers. These data are important because 65 00:04:26,040 --> 00:04:29,160 Speaker 1: high levels of activity in this area suggests that an 66 00:04:29,200 --> 00:04:33,080 Speaker 1: exercise is either done incorrectly or requires the body to 67 00:04:33,160 --> 00:04:37,000 Speaker 1: recruit muscles other than the abdominals and oblique So important, 68 00:04:37,000 --> 00:04:38,800 Speaker 1: and again this is why I really like the study. 69 00:04:39,000 --> 00:04:41,720 Speaker 1: So your hip flexors. If you are standing and you 70 00:04:41,760 --> 00:04:44,359 Speaker 1: put your fingertips as I'm doing right now, on the 71 00:04:44,360 --> 00:04:47,440 Speaker 1: front of your hips and then lift your knees alternate 72 00:04:47,520 --> 00:04:49,960 Speaker 1: up and down, those are your hip flexers. Okay, when 73 00:04:49,960 --> 00:04:53,320 Speaker 1: you put your feet underneath a bed or something like 74 00:04:53,360 --> 00:04:56,680 Speaker 1: that and do crunches the old school way, you're using 75 00:04:56,680 --> 00:05:00,799 Speaker 1: your hip flexers. So this study look at the activation 76 00:05:00,800 --> 00:05:03,600 Speaker 1: of the hip flexers to see if you're using muscles 77 00:05:03,600 --> 00:05:06,560 Speaker 1: other than the ones you are trying to target. Really 78 00:05:06,600 --> 00:05:10,440 Speaker 1: good design. Testing for the entire round of thirteen exercises 79 00:05:10,640 --> 00:05:13,640 Speaker 1: took approximately one hour per subject, not including the e 80 00:05:13,720 --> 00:05:17,960 Speaker 1: MG setup. Using the e MG data, researchers established the 81 00:05:18,040 --> 00:05:21,719 Speaker 1: mean muscle activity for each exercise and normalized it to 82 00:05:21,839 --> 00:05:25,200 Speaker 1: that of a traditional crunch. Okay, so they're comparing it 83 00:05:25,400 --> 00:05:29,080 Speaker 1: to a traditional crunch, which was the baseline for comparison. 84 00:05:29,640 --> 00:05:33,200 Speaker 1: Exercises were then ranked best to worst based on the 85 00:05:33,279 --> 00:05:37,560 Speaker 1: average amount of e MG activity recorded in each of 86 00:05:37,560 --> 00:05:42,039 Speaker 1: the muscle areas. Really good design, how much muscle activity 87 00:05:42,279 --> 00:05:47,039 Speaker 1: was in different areas of the abdominals. What was the results? 88 00:05:47,120 --> 00:05:49,040 Speaker 1: This is a fit tep boom. We get there quickly, 89 00:05:49,200 --> 00:05:51,520 Speaker 1: which is what you want Topping the list of the 90 00:05:51,560 --> 00:05:55,800 Speaker 1: most effective exercises was the bicycle they call it the 91 00:05:55,839 --> 00:05:58,480 Speaker 1: bicycle maneuver. I'm going to call it the bicycle crunch, 92 00:05:58,800 --> 00:06:03,680 Speaker 1: followed closely by the second ranked drumroll please. They call 93 00:06:03,760 --> 00:06:06,280 Speaker 1: it the Captain's chair. Some of you may know it 94 00:06:06,360 --> 00:06:12,440 Speaker 1: is that that is basically where you're hanging in the 95 00:06:12,560 --> 00:06:18,360 Speaker 1: leg rais apparatus. So you're hanging, uh the best way 96 00:06:18,400 --> 00:06:21,320 Speaker 1: to describe it. Your arms are bent ninety degrees right, 97 00:06:21,360 --> 00:06:24,240 Speaker 1: you're holding your body up and you're doing knee crunches, 98 00:06:24,720 --> 00:06:28,040 Speaker 1: so you are suspended in the air. You are holding 99 00:06:28,040 --> 00:06:30,280 Speaker 1: your body up off the ground and then you are 100 00:06:30,320 --> 00:06:34,000 Speaker 1: bringing your knees towards your chest. Okay, So this is 101 00:06:34,240 --> 00:06:36,200 Speaker 1: a piece of exercise equipment. You can have it in 102 00:06:36,240 --> 00:06:39,080 Speaker 1: the home. They sell these not super expensive, and you 103 00:06:39,080 --> 00:06:40,440 Speaker 1: can do it in the gym as well. So a 104 00:06:40,480 --> 00:06:44,880 Speaker 1: hanging knee crunch not straight leg. In this study, it 105 00:06:45,040 --> 00:06:48,120 Speaker 1: was bent knees. Okay, So that is what they call 106 00:06:48,160 --> 00:06:51,520 Speaker 1: the captain's chair. As for home exercise equipment, drumroll please 107 00:06:53,279 --> 00:06:59,040 Speaker 1: brunches on a stability ball ranked highest, coming in third overall. Okay, 108 00:06:59,080 --> 00:07:02,440 Speaker 1: so there you go. You've your bicycle crunch, no equipment necessary. 109 00:07:02,600 --> 00:07:05,200 Speaker 1: How many times have I talked about how effective this 110 00:07:05,560 --> 00:07:09,320 Speaker 1: exercises because it takes all three parts and puts it 111 00:07:09,360 --> 00:07:12,800 Speaker 1: into one maneuver. Right, legs are off the ground, you 112 00:07:12,840 --> 00:07:17,240 Speaker 1: are going side to side obliques, you are targeting. I'm 113 00:07:17,240 --> 00:07:20,080 Speaker 1: gonna say targeting not the perfect word, but gets the 114 00:07:20,120 --> 00:07:24,000 Speaker 1: point across all three areas of your abdominals. But there's 115 00:07:24,040 --> 00:07:26,600 Speaker 1: a really huge takeaway, two huge takeaways at the end 116 00:07:26,600 --> 00:07:28,920 Speaker 1: of this fit tip that goes to that point. Okay, 117 00:07:28,960 --> 00:07:34,240 Speaker 1: So bicycle crunch, hanging knee raises, and crunches on a 118 00:07:34,320 --> 00:07:37,080 Speaker 1: stability ball and exercise ball. And the reason why the 119 00:07:37,120 --> 00:07:39,800 Speaker 1: stability ball works so effectively is because you have to 120 00:07:39,800 --> 00:07:44,040 Speaker 1: stabilize yourself in a good way. Right, It's not too hard, 121 00:07:45,200 --> 00:07:50,040 Speaker 1: but it's just hard enough that to stay stable, you 122 00:07:50,080 --> 00:07:54,160 Speaker 1: are recruiting muscles in a good way. Oftentimes, as I 123 00:07:54,160 --> 00:07:57,960 Speaker 1: talk about frequently, exercises are made way too difficult and 124 00:07:57,960 --> 00:08:00,360 Speaker 1: you're gonna do things like recruit hip flex or and 125 00:08:00,440 --> 00:08:03,120 Speaker 1: things like that muscles you don't want. Okay, So here's 126 00:08:03,160 --> 00:08:07,080 Speaker 1: the bottom line. It's also important to remember that everyone 127 00:08:07,160 --> 00:08:11,080 Speaker 1: does ab exercises differently, and people need to get out 128 00:08:11,120 --> 00:08:13,760 Speaker 1: of the mindset that all exercises work for all people. 129 00:08:14,000 --> 00:08:17,520 Speaker 1: I love this this again, why I love this study 130 00:08:17,560 --> 00:08:20,040 Speaker 1: so much. That's so important. Some people are better at 131 00:08:20,080 --> 00:08:24,560 Speaker 1: recruiting muscles in different ways, and that's not talked about enough, 132 00:08:24,600 --> 00:08:27,600 Speaker 1: and that is really hard to study unless you do 133 00:08:27,600 --> 00:08:30,280 Speaker 1: a study like this one. So that's why I often 134 00:08:30,320 --> 00:08:33,160 Speaker 1: talk about how studies can be flawed in different ways 135 00:08:33,160 --> 00:08:37,600 Speaker 1: when it comes to strength training, especially, they're not looking 136 00:08:37,640 --> 00:08:41,080 Speaker 1: at the muscle activation, what people are doing bicep curls, 137 00:08:41,080 --> 00:08:44,080 Speaker 1: how much they are actually activating those biceps, and then 138 00:08:44,080 --> 00:08:47,080 Speaker 1: they extrapolate out well the bicep curl and the squad 139 00:08:47,120 --> 00:08:50,080 Speaker 1: and all this stuff doesn't work for people at all 140 00:08:50,400 --> 00:08:53,400 Speaker 1: instead of looking at the individual differences, So that is 141 00:08:53,440 --> 00:08:58,480 Speaker 1: just an awesome takeaway. Also included in this study, they 142 00:08:58,480 --> 00:09:01,640 Speaker 1: go on, as expected, the effect stiveness of each exercise 143 00:09:01,800 --> 00:09:07,840 Speaker 1: varied from subject to subject depending on factors such as athleticism, 144 00:09:07,840 --> 00:09:13,400 Speaker 1: familiarization with the exercises, and past injuries. I'm saving that 145 00:09:13,440 --> 00:09:17,280 Speaker 1: for discussion, you know, in the future podcasts about exercises 146 00:09:17,280 --> 00:09:21,120 Speaker 1: and their effectiveness and how often I talk about the 147 00:09:21,280 --> 00:09:24,560 Speaker 1: articles recently as well where they talk about people who 148 00:09:24,640 --> 00:09:27,679 Speaker 1: are non responders to exercise, Well, what are they not 149 00:09:27,720 --> 00:09:32,000 Speaker 1: looking at? Athleticism, familiarization of the exercises, and past injuries 150 00:09:32,000 --> 00:09:34,800 Speaker 1: And those are only three of I would argue numerous 151 00:09:34,800 --> 00:09:40,640 Speaker 1: factors that affect how effective your exercises are for you. Okay, 152 00:09:41,080 --> 00:09:44,760 Speaker 1: For best results, Dr Francis recommends choosing several of the 153 00:09:44,800 --> 00:09:47,200 Speaker 1: exercises that landed in the top third of the list 154 00:09:47,520 --> 00:09:51,240 Speaker 1: and try doing a five minute exercise daily. Oh five minutes. 155 00:09:51,400 --> 00:09:53,439 Speaker 1: Where have I heard that before? Oh? Maybe my book 156 00:09:53,440 --> 00:09:58,400 Speaker 1: The Micro Workout Plan, which are what five minute micro workouts? 157 00:09:59,280 --> 00:10:03,640 Speaker 1: Five minutes five minutes of core exercises goes a ridiculously 158 00:10:03,720 --> 00:10:07,840 Speaker 1: long way, especially when you do really effective exercises like 159 00:10:08,360 --> 00:10:14,320 Speaker 1: bicycle crunch, hanging leg raises, knee raises, and crunches on 160 00:10:14,360 --> 00:10:16,840 Speaker 1: a stability ball. Now, I know many of you are 161 00:10:16,840 --> 00:10:19,720 Speaker 1: going to say, well, I don't have a hanging leg 162 00:10:19,800 --> 00:10:22,520 Speaker 1: raised apparatus at my disposal. I don't have it at home, 163 00:10:22,559 --> 00:10:24,360 Speaker 1: and maybe you don't go to the gym, or if 164 00:10:24,400 --> 00:10:26,480 Speaker 1: you do go to the gym, you don't have it there. Well, 165 00:10:26,559 --> 00:10:29,480 Speaker 1: you can lie on your back and do a reverse crunch. 166 00:10:30,160 --> 00:10:32,880 Speaker 1: That's the modification. Is it exactly the same? Of course not. 167 00:10:33,760 --> 00:10:38,160 Speaker 1: Gravity is working in a different way, but the movement 168 00:10:38,360 --> 00:10:42,560 Speaker 1: is very similar. You're just changing the body positioning. So 169 00:10:42,679 --> 00:10:44,760 Speaker 1: a reverse crunch where you lie in your back, you 170 00:10:44,840 --> 00:10:49,160 Speaker 1: reach not all the way, not straight leg, not leg lifts, 171 00:10:49,240 --> 00:10:54,360 Speaker 1: just far enough that you're abdominals are activated, knees are 172 00:10:54,400 --> 00:10:56,559 Speaker 1: bent ninety degrees, and then you pull back and you 173 00:10:56,600 --> 00:10:58,760 Speaker 1: can make it a double crunch by adding your upper 174 00:10:58,800 --> 00:11:01,760 Speaker 1: body in as well. All right, but I'll leave you 175 00:11:01,800 --> 00:11:05,319 Speaker 1: with this such a great study. Here's an interesting finding, 176 00:11:05,400 --> 00:11:09,240 Speaker 1: upper versus lower abs. How many times does this question 177 00:11:09,280 --> 00:11:12,840 Speaker 1: come up? Talked about it on numerous podcasts already, but 178 00:11:12,920 --> 00:11:16,200 Speaker 1: here you go. Based on e MG activity recorded during 179 00:11:16,200 --> 00:11:20,559 Speaker 1: the study, Dr Francis notes that the average exerciser appears 180 00:11:20,640 --> 00:11:26,600 Speaker 1: unable to differentially recruit the upper and lower abdominal muscles. Translation, 181 00:11:26,720 --> 00:11:32,080 Speaker 1: most exercisers cannot trigger a contraction in one particular part 182 00:11:32,960 --> 00:11:36,359 Speaker 1: of the abdominal muscle upper or lower abs. Despite popular 183 00:11:36,400 --> 00:11:41,360 Speaker 1: theory among fitness professionals, his data suggest that the upper 184 00:11:41,360 --> 00:11:44,560 Speaker 1: and lower rectus abdominants act as a sheath or one 185 00:11:44,720 --> 00:11:48,600 Speaker 1: large muscle group. When you study exercise science, a muscle 186 00:11:48,600 --> 00:11:52,520 Speaker 1: contracts or it doesn't. Now topic for another day. He 187 00:11:52,559 --> 00:11:57,440 Speaker 1: did say average exerciser, But the point should be really 188 00:11:58,400 --> 00:12:01,600 Speaker 1: important to you that don't try to target upper and 189 00:12:01,640 --> 00:12:04,439 Speaker 1: lower apps. Do an exercise where you get the most 190 00:12:04,480 --> 00:12:07,480 Speaker 1: bang for your buck, which is what the bicycle crunch, 191 00:12:07,720 --> 00:12:12,360 Speaker 1: because it targets all three areas. But as this study shows, 192 00:12:12,559 --> 00:12:15,000 Speaker 1: and that's why I was hesitating to use the word target, 193 00:12:16,920 --> 00:12:20,840 Speaker 1: most people are going to use the vast majority of 194 00:12:20,880 --> 00:12:24,360 Speaker 1: the muscle when they do the exercise. So don't waste 195 00:12:24,360 --> 00:12:27,280 Speaker 1: time trying to spot reduce, don't waste time trying to 196 00:12:27,320 --> 00:12:30,880 Speaker 1: target to exercises that give you the biggest bang for 197 00:12:31,000 --> 00:12:35,000 Speaker 1: the buck and when it comes to ab exercises, it's 198 00:12:35,040 --> 00:12:38,720 Speaker 1: bicycle crunch first, new equipment needed. Then it's the hanging 199 00:12:38,920 --> 00:12:41,880 Speaker 1: knee rays and if you don't have that apparatus, get 200 00:12:41,920 --> 00:12:44,240 Speaker 1: on your back and do a reverse crunch, reach and pull. 201 00:12:45,360 --> 00:12:47,760 Speaker 1: And finally, if you want to buy a piece of 202 00:12:47,800 --> 00:12:51,079 Speaker 1: exercise equipment for the home stability ball and by the way, 203 00:12:51,120 --> 00:12:53,000 Speaker 1: I did a whole podcast on why you should get 204 00:12:53,000 --> 00:12:54,720 Speaker 1: one and all of the different things you can do 205 00:12:54,760 --> 00:12:58,000 Speaker 1: with it. One of the most inexpensive pieces of exercise 206 00:12:58,000 --> 00:13:00,319 Speaker 1: equipment that you can do so much with, so much 207 00:13:00,320 --> 00:13:03,280 Speaker 1: more than just crunches on a ball. And then you 208 00:13:03,320 --> 00:13:08,360 Speaker 1: haven't Science people awesome study just one, but a really 209 00:13:08,400 --> 00:13:12,760 Speaker 1: really really good one on numerous levels, and in my 210 00:13:12,840 --> 00:13:17,320 Speaker 1: personal opinion, alright fit tip three top ab exercises according 211 00:13:17,360 --> 00:13:19,320 Speaker 1: to Science. Thank you for listening. If you want to 212 00:13:19,360 --> 00:13:23,199 Speaker 1: reach out comment questions, Tom h Fit is my Instagram 213 00:13:23,280 --> 00:13:25,880 Speaker 1: and Twitter tom h Fit, you go to Fitness Disrupted 214 00:13:25,960 --> 00:13:28,679 Speaker 1: dot com email me through the site. My newest book 215 00:13:28,800 --> 00:13:32,079 Speaker 1: is The micro Workout Plan five minute workouts. You can 216 00:13:32,120 --> 00:13:35,920 Speaker 1: do ten, fifteen, you can stack them, but it's about 217 00:13:36,080 --> 00:13:41,320 Speaker 1: doing shorter exercises, shorter workouts throughout the day. That's what works. 218 00:13:41,720 --> 00:13:44,640 Speaker 1: Tom Holland Fitness dot Com is my newest website, taking 219 00:13:44,679 --> 00:13:50,240 Speaker 1: all my fitness content, videos, exercises, content articles, I should say, workouts, 220 00:13:50,280 --> 00:13:54,000 Speaker 1: putting them all on a subscription and site Tom Holland 221 00:13:54,000 --> 00:13:56,839 Speaker 1: Fitness dot Com. Thank you so much for listening. Please 222 00:13:56,960 --> 00:14:00,319 Speaker 1: rate the show. If you have not follow, subscribe vibe, 223 00:14:00,360 --> 00:14:03,000 Speaker 1: subscribe to the show, and again thank you for listening. 224 00:14:03,160 --> 00:14:05,520 Speaker 1: I have one goal and that is to get you 225 00:14:05,600 --> 00:14:08,319 Speaker 1: the greatest results so you can live your best life. 226 00:14:08,800 --> 00:14:14,600 Speaker 1: I'm not selling quack products, not selling anything other than 227 00:14:14,800 --> 00:14:20,040 Speaker 1: that information to help you work better, feel better, and 228 00:14:20,160 --> 00:14:25,600 Speaker 1: live locker. I am Tom Holland, Exercise physiologists, certified sports nutritionist, 229 00:14:26,600 --> 00:14:33,160 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 230 00:14:33,320 --> 00:14:36,880 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 231 00:14:36,880 --> 00:14:40,240 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 232 00:14:40,280 --> 00:14:41,680 Speaker 1: listen to your favorite shows.