1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:14,480 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. If 3 00:00:14,520 --> 00:00:17,239 Speaker 1: you're sitting still, if you're in the car, if you're 4 00:00:17,239 --> 00:00:20,960 Speaker 1: on the couch, if you're just relatively motionless right now, 5 00:00:21,000 --> 00:00:25,159 Speaker 1: do you know that you, my friend or yes, in 6 00:00:25,239 --> 00:00:30,200 Speaker 1: the fat burning zone. You are in the fat burning zone. 7 00:00:30,280 --> 00:00:33,120 Speaker 1: And the less you are moving right now, the more 8 00:00:33,200 --> 00:00:39,919 Speaker 1: stationary you are, the more you are in that'sne and 9 00:00:40,040 --> 00:00:44,360 Speaker 1: that's what we're going to talk about today. Why the 10 00:00:44,520 --> 00:00:48,640 Speaker 1: fat burning zone when it comes to cardio, comes to exercise, 11 00:00:48,720 --> 00:00:52,280 Speaker 1: comes to that button on the machine is complete BS. 12 00:00:53,200 --> 00:00:58,920 Speaker 1: It shouldn't be there. And if there's ever the perfect 13 00:00:58,960 --> 00:01:02,920 Speaker 1: topic forfeit this disrupted, it is the fat burning zone. 14 00:01:03,680 --> 00:01:07,800 Speaker 1: I have written this article. I can't tell you how 15 00:01:07,840 --> 00:01:12,600 Speaker 1: many times and for how many years. And it's insane 16 00:01:12,640 --> 00:01:15,640 Speaker 1: to me, as so many things are in fitness, that 17 00:01:15,760 --> 00:01:22,120 Speaker 1: it's still out there, that is still on cardio equipment. 18 00:01:23,280 --> 00:01:26,080 Speaker 1: It's what we call fuzzy math. Remember that term. For 19 00:01:26,080 --> 00:01:27,720 Speaker 1: those of you who are as old as I am. 20 00:01:28,760 --> 00:01:32,720 Speaker 1: Fuzzy math. It's the easiest way to describe it. I've 21 00:01:32,760 --> 00:01:36,280 Speaker 1: written it. That's been the headline many of my articles. 22 00:01:36,280 --> 00:01:39,199 Speaker 1: When I talk about the fat burning zone, it's fuzzy math. 23 00:01:40,840 --> 00:01:44,000 Speaker 1: It is. It is so perfect. It's so typical of 24 00:01:44,040 --> 00:01:47,800 Speaker 1: bad information that's out there when it comes to exercise 25 00:01:47,880 --> 00:01:53,200 Speaker 1: and getting results and being healthy. And it's nuts. It's 26 00:01:53,200 --> 00:01:54,840 Speaker 1: been it's been around for so and you go why 27 00:01:55,080 --> 00:01:58,520 Speaker 1: I get listen. I've had this discussion so many times. 28 00:01:58,560 --> 00:02:01,480 Speaker 1: Parties wherever and be will say, why is it there? Then? 29 00:02:02,160 --> 00:02:05,720 Speaker 1: Can't be can't be fuzzy math, can't be as bad 30 00:02:05,760 --> 00:02:11,399 Speaker 1: as you say if it's on fitness equipment. Guess what 31 00:02:12,240 --> 00:02:15,600 Speaker 1: In the next twenty or so minutes you're gonna get 32 00:02:16,800 --> 00:02:22,720 Speaker 1: a mindful of why and how to explain it is 33 00:02:22,800 --> 00:02:26,280 Speaker 1: just complete fuzzy math. And yes, I will say bs 34 00:02:27,120 --> 00:02:30,320 Speaker 1: B S and it's science. It's perfect. That's why it's 35 00:02:30,360 --> 00:02:35,239 Speaker 1: the perfect topic for this show. It couldn't be any better. Okay, 36 00:02:35,760 --> 00:02:37,440 Speaker 1: so why is it there? We're gonna kind of jump 37 00:02:37,480 --> 00:02:42,800 Speaker 1: around it sales equipment. It sounds great, right, And the 38 00:02:42,840 --> 00:02:44,720 Speaker 1: fat burning zone, for those of you who aren't quite 39 00:02:44,760 --> 00:02:46,680 Speaker 1: sure what the heck I'm talking about what that means? 40 00:02:46,680 --> 00:02:50,000 Speaker 1: Where it is it's just super low intensity somewhere around 41 00:02:50,600 --> 00:02:56,440 Speaker 1: you know, that's your maximum heart rate and that's that's 42 00:02:56,440 --> 00:03:03,679 Speaker 1: a low intensity. Okay, six left and so what and 43 00:03:03,680 --> 00:03:05,639 Speaker 1: and so. Not only does it self fitness equipment, but 44 00:03:05,680 --> 00:03:09,520 Speaker 1: I should say there's so many trainers that really don't 45 00:03:09,560 --> 00:03:12,919 Speaker 1: know their exercise science, and they will push this as well. 46 00:03:13,680 --> 00:03:15,480 Speaker 1: And it's telling the clients what they want to hear. 47 00:03:15,520 --> 00:03:19,000 Speaker 1: This is one of my favorites. Ready, you'll read this. 48 00:03:19,320 --> 00:03:23,200 Speaker 1: You'll see again the trainer, the fitness professional quote unquote 49 00:03:23,200 --> 00:03:25,320 Speaker 1: who says, you know why you're not losing weight. You're 50 00:03:25,320 --> 00:03:29,240 Speaker 1: working out too hard. You're not burning enough that you're 51 00:03:29,240 --> 00:03:31,960 Speaker 1: working out too hard, so you're not burning as much fat, 52 00:03:32,000 --> 00:03:35,560 Speaker 1: you're burning more carbohydrate. So to get results, you want 53 00:03:35,560 --> 00:03:40,240 Speaker 1: to do less. And guess what, people so simple, that's 54 00:03:40,280 --> 00:03:45,080 Speaker 1: not how the world works. And it's definitely not how 55 00:03:45,120 --> 00:03:47,560 Speaker 1: the exercise works. Now, I'm not saying you need to 56 00:03:47,680 --> 00:03:50,080 Speaker 1: We're gonna talk about you don't kill yourself. You know 57 00:03:50,480 --> 00:03:52,800 Speaker 1: say it. Almost every show fitness is on the pendulum. 58 00:03:52,800 --> 00:03:55,960 Speaker 1: It's too much or too little. Well, it's excessive moderation. 59 00:03:56,080 --> 00:03:59,280 Speaker 1: It's the in between that works. Okay, and I'll give 60 00:03:59,320 --> 00:04:00,960 Speaker 1: you that towards the end of the show. The workouts. 61 00:04:01,000 --> 00:04:03,760 Speaker 1: What you should do instead. But you don't get more 62 00:04:03,800 --> 00:04:08,400 Speaker 1: by doing less. That's that's not that's not We get 63 00:04:08,400 --> 00:04:11,760 Speaker 1: into energy and all that kind of stuff. But you're 64 00:04:11,800 --> 00:04:16,520 Speaker 1: not not losing weight because you're working too hard that 65 00:04:16,560 --> 00:04:19,359 Speaker 1: you're burning less fat. And I'm gonna give you the 66 00:04:19,360 --> 00:04:23,560 Speaker 1: simple math and it's it can be clarified in two seconds, 67 00:04:23,640 --> 00:04:27,040 Speaker 1: and I will do that. Okay, So when you are 68 00:04:27,120 --> 00:04:30,279 Speaker 1: at lower intensities, what you're being told that button. So 69 00:04:30,320 --> 00:04:32,960 Speaker 1: if you turned it on and you used the max 70 00:04:33,000 --> 00:04:34,520 Speaker 1: heart rate formula, which by the way, in and of 71 00:04:34,560 --> 00:04:37,719 Speaker 1: itself is flawed, that to minus your age doesn't work 72 00:04:37,760 --> 00:04:40,160 Speaker 1: for a about two thirds of the population, and it 73 00:04:40,240 --> 00:04:46,240 Speaker 1: generally underestimates for many people. Okay, but if you're doing less, 74 00:04:47,120 --> 00:04:51,120 Speaker 1: if you're walking, essentially, if you're on a treadmill, then 75 00:04:51,279 --> 00:04:53,800 Speaker 1: what you're being told or led to believe is that 76 00:04:53,839 --> 00:04:55,840 Speaker 1: you're burning more fat. So you want to stay there. 77 00:04:55,880 --> 00:04:58,240 Speaker 1: That sounds great. Why wouldn't you? Holy cal of course, 78 00:04:58,760 --> 00:05:02,880 Speaker 1: and on most pieces of exercise equipment, like the first 79 00:05:03,800 --> 00:05:10,599 Speaker 1: four workouts are this manual, then fat burn, then calorie burn, 80 00:05:11,440 --> 00:05:14,799 Speaker 1: and then maybe calorie goal. Those those are four typical 81 00:05:15,640 --> 00:05:21,960 Speaker 1: programs pre program workouts in certain cardio pieces of equipment. 82 00:05:23,120 --> 00:05:26,400 Speaker 1: All right, I canna tell you why that's complete garbage. 83 00:05:26,920 --> 00:05:29,760 Speaker 1: When we come back from this quick break, be right 84 00:05:29,760 --> 00:05:43,000 Speaker 1: back and we are back talking about the fat burning zone. 85 00:05:43,320 --> 00:05:48,200 Speaker 1: I love this topic. I love it. It's it's everything 86 00:05:48,360 --> 00:05:54,360 Speaker 1: that I love about exercise science and actually understanding it. 87 00:05:54,520 --> 00:05:57,839 Speaker 1: And this is such a great example as well of 88 00:05:58,880 --> 00:06:02,560 Speaker 1: certain people with a little bit of information that are dangerous. Right, 89 00:06:03,320 --> 00:06:05,520 Speaker 1: so let me just give you the quick overview. So 90 00:06:05,640 --> 00:06:10,200 Speaker 1: the lower intensities, yes, you burn more fat. You go, oh, 91 00:06:10,240 --> 00:06:13,480 Speaker 1: then you're wrong. Time you just bruise it. No, no, no, 92 00:06:13,880 --> 00:06:20,279 Speaker 1: you burn a higher percentage of fat at lower intensities. 93 00:06:20,520 --> 00:06:22,560 Speaker 1: You go, well, that's still good, right, that's that. That 94 00:06:22,680 --> 00:06:27,160 Speaker 1: sounds great, okay, and give you all that you need 95 00:06:27,200 --> 00:06:31,080 Speaker 1: to know this is here. So yes, at lower intensities 96 00:06:31,440 --> 00:06:37,279 Speaker 1: you burn a greater percentage of calories from fat. But 97 00:06:37,320 --> 00:06:40,279 Speaker 1: when weight loss is your number one goal, first of all, 98 00:06:41,480 --> 00:06:44,760 Speaker 1: it's calories that matter. And I've done the shows and 99 00:06:44,760 --> 00:06:46,120 Speaker 1: I will continue to do them on that, and we 100 00:06:46,160 --> 00:06:48,400 Speaker 1: can debate that till the end of time. But sorry, 101 00:06:48,440 --> 00:06:51,200 Speaker 1: that's what the science says, people. And again you can 102 00:06:51,200 --> 00:06:54,240 Speaker 1: get some pretty questionable fitness and nutritionous people are telling 103 00:06:54,279 --> 00:06:56,320 Speaker 1: you differently because you know that's what they want. You 104 00:06:56,360 --> 00:06:57,840 Speaker 1: know that's what they want to believe, and they want 105 00:06:57,880 --> 00:06:59,960 Speaker 1: you to believe, and it's easier to believe than cow 106 00:07:00,000 --> 00:07:03,479 Speaker 1: always in carries out, but it is talked about that 107 00:07:03,560 --> 00:07:07,440 Speaker 1: on other shows. Does not matter the macro nutrient ratio 108 00:07:07,640 --> 00:07:10,600 Speaker 1: of your diet. It's calories in carries out when it 109 00:07:10,600 --> 00:07:13,239 Speaker 1: comes to weight loss. But here's the kicker. Not only 110 00:07:14,280 --> 00:07:18,560 Speaker 1: do you burn more calories when you push the intensity 111 00:07:18,600 --> 00:07:20,320 Speaker 1: and I'm not talking all out. I'm not talking high 112 00:07:20,320 --> 00:07:24,640 Speaker 1: intensity interval training. I'm talking moderate intensity, but you burn 113 00:07:24,720 --> 00:07:30,760 Speaker 1: more fat calories. It's the percentage people that changes. So 114 00:07:31,440 --> 00:07:35,720 Speaker 1: here's a real simple I don't think there's many things 115 00:07:35,720 --> 00:07:39,440 Speaker 1: in fitness that is easier to debunk than the fat 116 00:07:39,440 --> 00:07:45,680 Speaker 1: burning zone. Okay, let's say you're walking at that low intensity, 117 00:07:45,720 --> 00:07:48,360 Speaker 1: you're in that fat burning zone, and you walk for 118 00:07:48,560 --> 00:07:52,480 Speaker 1: let's say, you know, roughly an hour almost you're gonna 119 00:07:52,480 --> 00:07:54,480 Speaker 1: burn around and again, plus or minus depends on your 120 00:07:54,480 --> 00:07:56,760 Speaker 1: wait on a bunch of things. But for round numbers 121 00:07:57,080 --> 00:07:59,040 Speaker 1: two and fifty cours, it's not that much, but it's 122 00:07:59,080 --> 00:08:01,360 Speaker 1: good and you to cart your vascular benefit and you've 123 00:08:01,360 --> 00:08:04,760 Speaker 1: got mental benefits. So we're talking about now is total 124 00:08:04,800 --> 00:08:07,800 Speaker 1: calories burned percentage of fat because most people we're talking 125 00:08:07,800 --> 00:08:11,040 Speaker 1: weight loss and fat loss, not talking about health and 126 00:08:11,040 --> 00:08:14,040 Speaker 1: and if you listen to any of my other podcasts, 127 00:08:14,080 --> 00:08:16,240 Speaker 1: this is all about health. I want you to be 128 00:08:16,280 --> 00:08:20,000 Speaker 1: a healthy weight, but to be healthy, so we exercise 129 00:08:20,080 --> 00:08:24,160 Speaker 1: for ten fifty and other reasons before weight loss, but 130 00:08:24,280 --> 00:08:27,360 Speaker 1: that will come. So, but what we're talking about here 131 00:08:27,440 --> 00:08:30,800 Speaker 1: for this show is fat loss. Calories weight loss. Okay, 132 00:08:30,840 --> 00:08:33,880 Speaker 1: So again an hour plus or minus, you're gonna burn 133 00:08:33,880 --> 00:08:38,280 Speaker 1: around let's say two or fifty Okay, seventy of those 134 00:08:38,280 --> 00:08:41,400 Speaker 1: because it's the lower intensity are going to be from fat. 135 00:08:41,960 --> 00:08:44,480 Speaker 1: So that's pretty simple math, even for me. Two D. 136 00:08:47,200 --> 00:08:50,640 Speaker 1: So you burn two D and fifty total calories in 137 00:08:50,640 --> 00:08:55,000 Speaker 1: that walk, and that's awesome. That's great. You go, that's 138 00:08:55,080 --> 00:09:01,440 Speaker 1: that's amazing from fat. Right, here's the kicker. If you 139 00:09:01,520 --> 00:09:05,439 Speaker 1: up the intensity moderate moderate intensity, not all out, not 140 00:09:05,679 --> 00:09:10,319 Speaker 1: long searing burpee jumping up and down, no, not intervals, 141 00:09:10,400 --> 00:09:13,640 Speaker 1: just moderate pushing it, you're gonna burn let's say around 142 00:09:13,679 --> 00:09:19,040 Speaker 1: four hundred not to now here's so you go more 143 00:09:19,080 --> 00:09:22,000 Speaker 1: total calories. So when it's pure weight loss, you go 144 00:09:22,880 --> 00:09:28,120 Speaker 1: that's the winner. Okay, But let's say as you start 145 00:09:28,160 --> 00:09:33,520 Speaker 1: to transition, as you go higher intensity, less fat, more carbohydrate. 146 00:09:34,360 --> 00:09:38,160 Speaker 1: So at this modern intensity again, you may burn fifty 147 00:09:38,640 --> 00:09:45,199 Speaker 1: now from fat and fifty from carbohydrate roughly, so four 148 00:09:45,280 --> 00:09:50,680 Speaker 1: hundred simple math again, people, four hundred total calories fift 149 00:09:51,160 --> 00:09:54,880 Speaker 1: Oh wait, wait, wait a minute, when I did less, 150 00:09:55,400 --> 00:09:57,080 Speaker 1: when I didn't have to push it as hard, Yeah, 151 00:09:57,200 --> 00:10:00,920 Speaker 1: and you burn a hundred seventy five Well was d 152 00:10:01,800 --> 00:10:05,240 Speaker 1: that's two hundred calories from fat. So when you up 153 00:10:05,280 --> 00:10:10,160 Speaker 1: to the intensity, you're not only burned more total calories, 154 00:10:10,200 --> 00:10:13,360 Speaker 1: which when it comes to weight loss, that's what really matters. 155 00:10:13,600 --> 00:10:22,560 Speaker 1: You also burned more total fat calories. What changed? What changed? 156 00:10:23,400 --> 00:10:33,400 Speaker 1: It's the percentage that's it. I mean, that's it. So, yes, 157 00:10:33,520 --> 00:10:37,680 Speaker 1: there is science, the fuzzy math part. I get why 158 00:10:37,880 --> 00:10:42,720 Speaker 1: some people, fitness people don't quite get they have that 159 00:10:42,720 --> 00:10:46,840 Speaker 1: first piece of information. We burn more calories percentage wise 160 00:10:46,840 --> 00:10:49,960 Speaker 1: from fat. Lower intensities. You're sitting on the couch, you're 161 00:10:50,000 --> 00:10:53,199 Speaker 1: you're in the fat burning zone, people, but you're burning 162 00:10:53,400 --> 00:10:58,600 Speaker 1: next to nothing. And let's say those are from fat. Yeah, 163 00:10:58,640 --> 00:11:03,599 Speaker 1: but you're not burning many total calories or fat calories 164 00:11:05,240 --> 00:11:12,200 Speaker 1: so if weight loss fat loss is your goal, one 165 00:11:12,200 --> 00:11:16,600 Speaker 1: of your primary goals, then you don't want to just 166 00:11:16,600 --> 00:11:20,160 Speaker 1: stick in that fat burning zone. You don't get more 167 00:11:20,240 --> 00:11:25,040 Speaker 1: by doing less. It's just not the way energy burn 168 00:11:25,600 --> 00:11:29,600 Speaker 1: the world works when it comes to exercise. It doesn't 169 00:11:29,640 --> 00:11:34,520 Speaker 1: make sense. You know, very not great analogy, but it's one. 170 00:11:34,800 --> 00:11:36,520 Speaker 1: People at the back of the marathon aren't skinnier than 171 00:11:36,559 --> 00:11:40,040 Speaker 1: the people at the front. You know, they're spending more 172 00:11:40,080 --> 00:11:44,280 Speaker 1: time out there at a lower intensity. So the fat 173 00:11:44,320 --> 00:11:47,199 Speaker 1: burning zone is not to be used to burn fat. 174 00:11:49,000 --> 00:11:53,640 Speaker 1: It's it's used to sell fitness equipment. It's used for 175 00:11:53,880 --> 00:11:57,960 Speaker 1: trainers to make clients feel better. But what they're doing 176 00:11:58,120 --> 00:12:00,960 Speaker 1: is a humongous like I believe that most trainers have 177 00:12:01,000 --> 00:12:03,200 Speaker 1: no idea. Are the ones who pushed that. I hope 178 00:12:04,360 --> 00:12:07,560 Speaker 1: that they're just misinformed and haven't gone to that second 179 00:12:08,000 --> 00:12:11,280 Speaker 1: level of of the exercise science part. But you're doing 180 00:12:11,559 --> 00:12:13,640 Speaker 1: a disservice to the people whose goal is to burn 181 00:12:13,679 --> 00:12:17,440 Speaker 1: as many calories and as much fat as possible. And 182 00:12:17,800 --> 00:12:20,960 Speaker 1: I will say one final time that there are so 183 00:12:21,000 --> 00:12:25,720 Speaker 1: many other benefits of exercise, but the topic of today's 184 00:12:25,720 --> 00:12:28,200 Speaker 1: show is fat burning, the fat burning zone. So if 185 00:12:28,240 --> 00:12:30,880 Speaker 1: you've been getting on that treadmill, that elliptical, whatever type 186 00:12:30,880 --> 00:12:35,280 Speaker 1: of cardio machine, and you are spending an hour, you know, 187 00:12:35,440 --> 00:12:38,560 Speaker 1: long periods of long duration in the hopes of losing 188 00:12:38,840 --> 00:12:42,079 Speaker 1: the most weight. That is not the way to do it. 189 00:12:43,240 --> 00:12:45,680 Speaker 1: That is not the way to do it. It's not 190 00:12:46,040 --> 00:12:50,960 Speaker 1: going to maximize your time, maximize your calorie burn, and 191 00:12:51,040 --> 00:12:56,439 Speaker 1: maximize your fat loss. Okay, you want to mix up 192 00:12:57,640 --> 00:13:03,199 Speaker 1: those intensities. You want to do a little of everything 193 00:13:03,679 --> 00:13:06,840 Speaker 1: rather than a lot of one thing. So I'm not 194 00:13:06,880 --> 00:13:09,120 Speaker 1: telling you to go out and do high intensity interval 195 00:13:09,160 --> 00:13:12,760 Speaker 1: training workouts every time. Just contributed to an article about that. 196 00:13:13,200 --> 00:13:15,360 Speaker 1: How many times a week can you do that topic 197 00:13:15,400 --> 00:13:19,680 Speaker 1: for another show? Not every day. Here's my line about that. People, 198 00:13:20,480 --> 00:13:23,920 Speaker 1: if you can do true, true high intensity interval training 199 00:13:23,920 --> 00:13:25,920 Speaker 1: every day, or you think you are, you're not doing 200 00:13:26,040 --> 00:13:29,480 Speaker 1: high intensity inval training. You're not doing it right because 201 00:13:29,480 --> 00:13:34,120 Speaker 1: true high intensity interval training is tough and you're gonna 202 00:13:34,120 --> 00:13:37,160 Speaker 1: need recoveries and a simple way to put that it's 203 00:13:37,200 --> 00:13:39,640 Speaker 1: always to go to the extremes or their professional athletes. 204 00:13:39,679 --> 00:13:42,480 Speaker 1: And you know that's why I do iron man's and marathons. 205 00:13:42,480 --> 00:13:47,040 Speaker 1: I'm an experiment of one a runner, a competitive runner 206 00:13:47,120 --> 00:13:50,719 Speaker 1: generally has Monday's off because they run along if we're 207 00:13:50,720 --> 00:13:54,320 Speaker 1: talking like distance runners, someone like that Tuesday, so they 208 00:13:54,360 --> 00:13:57,560 Speaker 1: have a recovery day and then they have their track 209 00:13:57,679 --> 00:14:01,400 Speaker 1: day their intervals on Tuesday. Obviously it varies, but you 210 00:14:01,440 --> 00:14:06,320 Speaker 1: know this is a common framework. And then Wednesday is 211 00:14:06,880 --> 00:14:11,000 Speaker 1: one or two easy runs. So a common rule of 212 00:14:11,040 --> 00:14:14,280 Speaker 1: thumb is every hard workout you do, you should have 213 00:14:14,480 --> 00:14:18,880 Speaker 1: one easy recovery and there you have. You start to 214 00:14:19,400 --> 00:14:22,000 Speaker 1: now you're learning how to mix up your cardio workouts 215 00:14:23,400 --> 00:14:27,080 Speaker 1: hard one easy, one easy too, then back to the 216 00:14:27,120 --> 00:14:29,760 Speaker 1: hard one. But if you if you go hard all 217 00:14:29,800 --> 00:14:32,080 Speaker 1: the time, you're gonna get burnt out, you're gonna get 218 00:14:32,080 --> 00:14:34,880 Speaker 1: injured probably both. If you go easy all the time, 219 00:14:34,920 --> 00:14:37,160 Speaker 1: you're gonna have benefits. And some people listen, if you 220 00:14:37,200 --> 00:14:39,640 Speaker 1: have significant amount of weight to lose. If you're one 221 00:14:39,640 --> 00:14:42,360 Speaker 1: of those people, then you know, I still would like 222 00:14:42,400 --> 00:14:43,920 Speaker 1: you to mix up the intensities, and we can talk 223 00:14:43,920 --> 00:14:45,280 Speaker 1: about how to do that. But you do not have 224 00:14:45,360 --> 00:14:48,640 Speaker 1: to go super high intensity. And that's not what I 225 00:14:48,720 --> 00:14:54,760 Speaker 1: was talking about with the example of four moderate. But 226 00:14:54,800 --> 00:14:57,480 Speaker 1: you want to mix it up for so many reasons. 227 00:14:58,400 --> 00:15:02,480 Speaker 1: All right, one more quick break, and when I come back, 228 00:15:02,760 --> 00:15:04,960 Speaker 1: I'm gonna give you a couple simple and I've done 229 00:15:04,960 --> 00:15:07,720 Speaker 1: this on other shows. I'm gonna keep giving you takeaways 230 00:15:07,760 --> 00:15:13,080 Speaker 1: workouts regardless of what type of cardio you do. You 231 00:15:13,120 --> 00:15:16,440 Speaker 1: can mix it up. You can get it sounds crazy 232 00:15:16,440 --> 00:15:17,680 Speaker 1: to say it, lout. You can get out of that 233 00:15:17,720 --> 00:15:20,160 Speaker 1: fat burning zone and burn more fat. I mean, how 234 00:15:20,200 --> 00:15:22,120 Speaker 1: crazy does that sound? Get out of the fat burning zone, 235 00:15:22,120 --> 00:15:26,360 Speaker 1: but get into you know, more carbohydrate, more fat. And listen, 236 00:15:26,400 --> 00:15:28,400 Speaker 1: don't don't we want to burn carbs and fat and 237 00:15:28,400 --> 00:15:31,120 Speaker 1: all that kind of stuff like, we want to burn 238 00:15:31,240 --> 00:15:33,880 Speaker 1: as many calories as possible from as many different sources 239 00:15:33,880 --> 00:15:36,760 Speaker 1: as possible, especially when you are burning more fat as 240 00:15:36,760 --> 00:15:39,200 Speaker 1: well in the process. All right, one final break and 241 00:15:39,200 --> 00:15:41,800 Speaker 1: when we come back, I'm gonna give you two. I'm 242 00:15:41,800 --> 00:15:43,480 Speaker 1: gonna give you a twenty minute workout and then we're 243 00:15:43,520 --> 00:15:45,800 Speaker 1: just gonna double it for a forty minute and fort 244 00:15:45,840 --> 00:15:49,280 Speaker 1: dys long. Listen, the harder you go for your intervals, 245 00:15:49,320 --> 00:15:52,600 Speaker 1: the shorter that workouts should be. We'll be right back, 246 00:16:04,560 --> 00:16:08,080 Speaker 1: and we are back. You are now the smartest person 247 00:16:08,120 --> 00:16:11,840 Speaker 1: at the party when it comes to the fat burning zone. 248 00:16:12,760 --> 00:16:15,360 Speaker 1: And this is cut and dried people. That's why I 249 00:16:15,440 --> 00:16:18,280 Speaker 1: was so excited to do this show. And this show 250 00:16:18,320 --> 00:16:21,200 Speaker 1: could have been five minutes. Maybe somebody going on should 251 00:16:21,200 --> 00:16:23,760 Speaker 1: have been talking. You talked too much. But I gotta 252 00:16:23,760 --> 00:16:26,000 Speaker 1: give you different ways to understand it and to put 253 00:16:26,040 --> 00:16:27,440 Speaker 1: it in perspective and to give you what to do. 254 00:16:27,480 --> 00:16:30,040 Speaker 1: So not only tell you why, but then what are 255 00:16:30,040 --> 00:16:34,760 Speaker 1: you do instead? Now I have to say there is 256 00:16:34,920 --> 00:16:40,120 Speaker 1: value to low intensity exercise, even at the highest levels. 257 00:16:40,560 --> 00:16:44,120 Speaker 1: You know, had Matt Fitzgerald on one of the smartest guys, 258 00:16:44,160 --> 00:16:46,720 Speaker 1: one of two mentors in my life, two guys I 259 00:16:46,720 --> 00:16:51,040 Speaker 1: looked up to, Troy Jacobson and Matt Fitzgerald. Matt Fitzgerald, 260 00:16:51,600 --> 00:16:56,280 Speaker 1: they just can't speak more highly of him from every aspect, 261 00:16:56,560 --> 00:17:00,600 Speaker 1: what he knows, how he writes, and and he's an athlete. 262 00:17:00,600 --> 00:17:02,720 Speaker 1: He's a super high level at at an older like 263 00:17:03,520 --> 00:17:05,439 Speaker 1: clicks all the boxes ticks him off. And that was 264 00:17:05,760 --> 00:17:08,000 Speaker 1: that was my goal many years ago. So I'm gonna 265 00:17:08,040 --> 00:17:11,880 Speaker 1: have the education, the experience, everything above and beyond. I'm 266 00:17:11,880 --> 00:17:14,560 Speaker 1: gonna get the master's, gonna get all the certifications, gonna race, 267 00:17:14,600 --> 00:17:16,960 Speaker 1: gonna go around the world, Gonna push my body but 268 00:17:17,040 --> 00:17:20,240 Speaker 1: stay healthy at the same time, walk the walk, run 269 00:17:20,320 --> 00:17:22,960 Speaker 1: the run. Okay, but you want to do so Back 270 00:17:22,960 --> 00:17:27,880 Speaker 1: to Matt Fitzgerald, you know, not only is a commonly 271 00:17:28,119 --> 00:17:30,639 Speaker 1: used to talk about eating healthy and and then rewarding 272 00:17:30,680 --> 00:17:33,159 Speaker 1: yourself twenty percent at the time, it's actually also the 273 00:17:33,160 --> 00:17:38,119 Speaker 1: way top endurance athletes schedule their training. Eight percent of 274 00:17:38,200 --> 00:17:42,359 Speaker 1: the time they are doing lower intensity exercise. Now, weight 275 00:17:42,400 --> 00:17:43,920 Speaker 1: loss is not the goal, so you go it's apple 276 00:17:43,960 --> 00:17:49,680 Speaker 1: st oranges, but it's not. There's value back to uh, 277 00:17:49,840 --> 00:17:52,840 Speaker 1: all the benefits of exercise, regardless if you're the highest 278 00:17:52,960 --> 00:17:57,600 Speaker 1: level athlete or someone who's trying to look better, feel better, 279 00:17:57,680 --> 00:18:02,320 Speaker 1: live longer. Again, true high intensity interval training, if you're 280 00:18:02,359 --> 00:18:05,960 Speaker 1: doing it right, you can't and don't and shouldn't really 281 00:18:06,000 --> 00:18:10,160 Speaker 1: do it every day at best, nonconsecutive days, in my 282 00:18:10,320 --> 00:18:15,359 Speaker 1: opinion and experience. And that's great news. Now there's some loons, 283 00:18:15,480 --> 00:18:17,720 Speaker 1: is some of you out there who love it more 284 00:18:18,320 --> 00:18:21,439 Speaker 1: an endurance guy, But I like it when I do it, 285 00:18:21,480 --> 00:18:23,119 Speaker 1: and it's but you know what, I don't want to 286 00:18:23,119 --> 00:18:24,480 Speaker 1: do it every day. I want my days where I 287 00:18:24,520 --> 00:18:26,320 Speaker 1: get in I just go for that long walk or 288 00:18:26,359 --> 00:18:31,679 Speaker 1: slow bike ride or or whatever. So I'm not saying 289 00:18:32,000 --> 00:18:36,360 Speaker 1: that low intensity exercise is not valuable. It is so 290 00:18:36,520 --> 00:18:39,480 Speaker 1: valuable and should be a significant part of your routine. 291 00:18:39,920 --> 00:18:43,080 Speaker 1: Just don't call it the fat burning zone. It's so simple, 292 00:18:44,040 --> 00:18:50,959 Speaker 1: and any equipment manufacturers out there get rid of it, 293 00:18:51,000 --> 00:18:54,200 Speaker 1: be the first. Just get rid of it because it's 294 00:18:54,320 --> 00:18:57,000 Speaker 1: not good. It's not good in today's world where how 295 00:18:57,000 --> 00:19:00,720 Speaker 1: many times are we going to guys like me, women, right, 296 00:19:00,800 --> 00:19:05,040 Speaker 1: your fitness professional's going to talk about this. You gotta change. 297 00:19:05,520 --> 00:19:09,640 Speaker 1: It's not helping you. And as we you know, kind 298 00:19:09,640 --> 00:19:15,320 Speaker 1: of wrap this up here. It's such a great example that, Yeah, 299 00:19:15,520 --> 00:19:18,560 Speaker 1: every show I talk about how much confusing information is 300 00:19:18,600 --> 00:19:21,160 Speaker 1: out there. If it's a button on a machine that's 301 00:19:21,160 --> 00:19:26,720 Speaker 1: confusing you, it's not your fault, you know, but you 302 00:19:26,760 --> 00:19:28,840 Speaker 1: gotta change. You gotta listen to the show. You gotta 303 00:19:28,920 --> 00:19:35,399 Speaker 1: understand that there are simple, yet super effective ways to 304 00:19:35,520 --> 00:19:40,919 Speaker 1: achieve your goals that aren't heard. They're challenging at the 305 00:19:40,960 --> 00:19:43,440 Speaker 1: start to get the behaviors and to understand. So first 306 00:19:43,440 --> 00:19:45,560 Speaker 1: you got first, you have to understand it. If to 307 00:19:45,560 --> 00:19:47,720 Speaker 1: identify it, you gotta have me tell you, hey, there's 308 00:19:47,720 --> 00:19:50,560 Speaker 1: something wrong with that button. There's something fuzzy going on 309 00:19:50,600 --> 00:19:53,040 Speaker 1: with the math involved in the fat burning zone. And 310 00:19:53,040 --> 00:19:54,800 Speaker 1: so that's great news for those of you've been slogging 311 00:19:54,840 --> 00:19:58,240 Speaker 1: away and going I'm not doing it, I'm not achieving 312 00:19:58,240 --> 00:20:01,720 Speaker 1: my results. I'm not losing the wait. And a huge 313 00:20:01,760 --> 00:20:04,760 Speaker 1: part of that, or part of that is talked about 314 00:20:04,800 --> 00:20:08,439 Speaker 1: this on other shows. We're talking different hormones grillin and 315 00:20:08,520 --> 00:20:11,520 Speaker 1: lepton and hunger. And when you mix up the intensities, 316 00:20:11,520 --> 00:20:14,600 Speaker 1: when you do higher intensities, many people it's going to 317 00:20:15,000 --> 00:20:19,920 Speaker 1: decrease those hunger hormones. You're gonna eat less. So it's 318 00:20:19,960 --> 00:20:24,680 Speaker 1: all connected in a very unique way that far too 319 00:20:24,680 --> 00:20:29,760 Speaker 1: many people don't understand. Even in the fitness world. It's 320 00:20:30,280 --> 00:20:34,520 Speaker 1: fuzzy math. So let me give you two workouts. I'm 321 00:20:34,520 --> 00:20:36,080 Speaker 1: gonna give you the twenty and then we're just gonna 322 00:20:36,119 --> 00:20:38,639 Speaker 1: turn it into a forty. So you go, okay, So 323 00:20:38,720 --> 00:20:39,960 Speaker 1: I know now I don't want to be in that 324 00:20:40,040 --> 00:20:44,639 Speaker 1: fab but I'm not saying never just use the endurance. 325 00:20:44,760 --> 00:20:47,479 Speaker 1: Just go I'd rather you do manual and just go 326 00:20:47,880 --> 00:20:50,360 Speaker 1: on a scale of one to ten. And another term 327 00:20:50,400 --> 00:20:54,240 Speaker 1: for it, by the way, is low intensity steady state list. 328 00:20:54,320 --> 00:20:57,920 Speaker 1: There's always an acronym right list, low intensity, steady state manual. 329 00:20:59,200 --> 00:21:01,080 Speaker 1: Just put it on MANU and that's your slower day, 330 00:21:01,119 --> 00:21:02,679 Speaker 1: that's your recovery day. That's where you go, you know what, 331 00:21:02,720 --> 00:21:04,520 Speaker 1: I want to watch a TV show or listen. I 332 00:21:04,560 --> 00:21:06,440 Speaker 1: don't want to push myself. I don't feel like going 333 00:21:06,760 --> 00:21:10,520 Speaker 1: hard today. That's your slower day. And that's why I 334 00:21:10,560 --> 00:21:13,280 Speaker 1: say do the work out based on how you feel 335 00:21:13,280 --> 00:21:16,679 Speaker 1: and how much time you have. More time, less desire 336 00:21:16,720 --> 00:21:22,359 Speaker 1: to push yourself, slow, steady state, less time, a little 337 00:21:22,359 --> 00:21:26,840 Speaker 1: more stress, best time to throw in some interval work. 338 00:21:27,400 --> 00:21:30,040 Speaker 1: And when you mix the two together, that's when the 339 00:21:30,080 --> 00:21:34,679 Speaker 1: magic happens. So you've got twenty minutes, you're on a 340 00:21:34,720 --> 00:21:39,080 Speaker 1: stationary bike, you're on an elliptical, you're even walking or running, 341 00:21:39,800 --> 00:21:43,680 Speaker 1: swimming not so much, but any type of machine right 342 00:21:44,480 --> 00:21:47,320 Speaker 1: or walking and running outside you can do this as well. 343 00:21:47,920 --> 00:21:50,760 Speaker 1: So twenty minute workout five minutes. You always want to 344 00:21:50,800 --> 00:21:53,440 Speaker 1: do that. Warm up so super easy on a scale 345 00:21:53,520 --> 00:21:57,000 Speaker 1: one to ten, like a four or five tops, warming up, 346 00:21:57,359 --> 00:21:59,840 Speaker 1: riding a bike, whatever, super easy, not a lot of 347 00:21:59,920 --> 00:22:03,560 Speaker 1: his existance, Get that blood flow and get that body 348 00:22:03,560 --> 00:22:08,240 Speaker 1: warmed up. Then you're gonna do five intervals, five intervals 349 00:22:08,280 --> 00:22:11,199 Speaker 1: of thirty seconds, and on a scale one to ten. 350 00:22:11,280 --> 00:22:14,200 Speaker 1: I want like an eight. So it's not all out. 351 00:22:15,280 --> 00:22:17,000 Speaker 1: It's not your do you could you could stay there 352 00:22:17,000 --> 00:22:18,480 Speaker 1: a little bit, but it's pushing it. You don't want 353 00:22:18,480 --> 00:22:23,720 Speaker 1: to be there too long. Thirty seconds and then you're 354 00:22:23,720 --> 00:22:28,199 Speaker 1: gonna recover super easy for ninety a one to three ratio. 355 00:22:28,920 --> 00:22:32,679 Speaker 1: This is science thirty seconds, so you can push it, 356 00:22:33,359 --> 00:22:35,360 Speaker 1: and that ninety seconds is gonna be just long enough 357 00:22:35,400 --> 00:22:36,679 Speaker 1: for most of you. And you'll know that if you 358 00:22:36,720 --> 00:22:39,600 Speaker 1: push it, if you do it right, that intensity, right 359 00:22:39,680 --> 00:22:44,200 Speaker 1: when that thirty seconds is is almost up, you're gonna 360 00:22:44,200 --> 00:22:46,600 Speaker 1: go I can't do it any longer. And then that 361 00:22:46,680 --> 00:22:48,720 Speaker 1: ninety seconds kicks in. That's also how you know you 362 00:22:48,760 --> 00:22:51,679 Speaker 1: did that interval. Well, then you got the ninety seconds 363 00:22:51,720 --> 00:22:53,920 Speaker 1: and super easy. You know, if you're running, it's a 364 00:22:54,000 --> 00:22:57,400 Speaker 1: it's a walk or slow jog. If you're biking, it's 365 00:22:57,440 --> 00:23:01,560 Speaker 1: take down that resistance, spin nice and easy. You do 366 00:23:01,600 --> 00:23:08,399 Speaker 1: that five times, so thirty seconds hard effort, five times 367 00:23:09,119 --> 00:23:13,679 Speaker 1: seconds recovery. And then that's so that's ten minutes. You 368 00:23:13,720 --> 00:23:16,200 Speaker 1: get the five minute up front, you get the ten minutes. 369 00:23:16,240 --> 00:23:18,520 Speaker 1: That's total time for the intervals. In the rest period, 370 00:23:18,520 --> 00:23:20,440 Speaker 1: it's gonna be ten and I got five left for 371 00:23:20,480 --> 00:23:25,119 Speaker 1: the cool down. That is such a perfect twenty minute workout. 372 00:23:25,560 --> 00:23:27,919 Speaker 1: And they've given you variations of this and other shows, 373 00:23:27,960 --> 00:23:32,080 Speaker 1: and I will continue to until you start doing them. 374 00:23:32,080 --> 00:23:36,480 Speaker 1: And here's what's amazing is the Matt FitzGeralds of the world. 375 00:23:36,480 --> 00:23:38,359 Speaker 1: Back when I was racing and when I race again, 376 00:23:38,920 --> 00:23:41,679 Speaker 1: I will do these workouts to get faster. So the 377 00:23:41,720 --> 00:23:45,240 Speaker 1: benefits are, you burn more calories, you get fitter, you 378 00:23:45,280 --> 00:23:50,000 Speaker 1: get faster, so many things, and it's quicker and for 379 00:23:50,080 --> 00:23:53,720 Speaker 1: many people you get stress out. It's a different kind 380 00:23:53,720 --> 00:23:58,679 Speaker 1: of hormone hit and it's effective. You burn more corries. 381 00:23:58,720 --> 00:24:01,760 Speaker 1: And here's the final kicker. I said kicker too many 382 00:24:01,760 --> 00:24:03,119 Speaker 1: times the show. I always have one word and I 383 00:24:03,160 --> 00:24:04,800 Speaker 1: know you guys always pointed out in the comments and 384 00:24:04,840 --> 00:24:08,080 Speaker 1: I get it and you make fun of me and 385 00:24:08,160 --> 00:24:12,679 Speaker 1: I get it well deserved. Uh. But then there's the 386 00:24:12,760 --> 00:24:15,960 Speaker 1: epoch effect. So the final thing throwing a tiny bit 387 00:24:15,960 --> 00:24:19,080 Speaker 1: more science. I've talked about this on the High Intensity 388 00:24:19,119 --> 00:24:23,919 Speaker 1: Interval Training Show with Dr Michelle Olson. There is an 389 00:24:23,960 --> 00:24:26,560 Speaker 1: afterburn effect. Now the debate is how many cowies you 390 00:24:26,560 --> 00:24:28,840 Speaker 1: burn when the workouts over, but they're more so that's 391 00:24:28,960 --> 00:24:33,439 Speaker 1: yet a final great benefit of throwing in some interval training. 392 00:24:34,000 --> 00:24:35,880 Speaker 1: You not only burn more cowies during the workout itself, 393 00:24:35,920 --> 00:24:38,000 Speaker 1: you continue to burn cowies after the workout is over. 394 00:24:38,400 --> 00:24:41,919 Speaker 1: That's a really good day. Okay, final thing, you go, 395 00:24:42,080 --> 00:24:44,120 Speaker 1: I want to work out. I wanted I'm a little 396 00:24:44,160 --> 00:24:46,720 Speaker 1: more advanced, I got more time, I want to push 397 00:24:46,720 --> 00:24:48,880 Speaker 1: it a little harder. Here's the beauty. I'm not even 398 00:24:48,880 --> 00:24:52,760 Speaker 1: asking to do sixty minutes. And again, if you're doing 399 00:24:52,840 --> 00:24:56,399 Speaker 1: sixty minutes of interval work, people, you're pretty much not 400 00:24:56,440 --> 00:25:01,920 Speaker 1: doing the high intensity interval training. Okay, moderate too intense, 401 00:25:01,920 --> 00:25:03,679 Speaker 1: by the way. So that you know we're talking to 402 00:25:03,720 --> 00:25:07,240 Speaker 1: seven to eight, so forty minutes, we're just gonna double. 403 00:25:07,720 --> 00:25:09,280 Speaker 1: So now you're gonna do a ten minute warm up, 404 00:25:09,440 --> 00:25:15,560 Speaker 1: super easy, kind of comfortable pace walking, jogging, bike easy, 405 00:25:15,600 --> 00:25:18,320 Speaker 1: elliptical easy, ten minute warm up, get that blood flowing. 406 00:25:18,760 --> 00:25:22,320 Speaker 1: Then you're gonna do ten intervals, same exact format, thirty 407 00:25:22,359 --> 00:25:27,399 Speaker 1: seconds on super easy, and then you finish with that 408 00:25:27,440 --> 00:25:31,840 Speaker 1: ten minute cool down. People, those two workouts right there, 409 00:25:31,840 --> 00:25:34,359 Speaker 1: regardless of what type of machine you're using for the 410 00:25:34,400 --> 00:25:36,640 Speaker 1: most part, be a rowing machine too, by the way, 411 00:25:36,640 --> 00:25:40,520 Speaker 1: all those kind of things, it's just you go. It's 412 00:25:40,560 --> 00:25:43,840 Speaker 1: too easy. Well, it sounds too easy. Try doing it 413 00:25:43,880 --> 00:25:47,080 Speaker 1: thirty seconds. That's what I love. And it's not two 414 00:25:47,080 --> 00:25:50,880 Speaker 1: minutes two minute interval Again, you're never going to get 415 00:25:50,880 --> 00:25:54,119 Speaker 1: to that higher intensity and hold that. And by the way, 416 00:25:54,520 --> 00:25:58,359 Speaker 1: you know, it's also about like getting excited for the workouts. 417 00:25:58,359 --> 00:26:00,360 Speaker 1: If you do too many intervals, if you do them 418 00:26:00,400 --> 00:26:02,439 Speaker 1: too hard and all that kind of stuff. You do 419 00:26:02,520 --> 00:26:04,119 Speaker 1: the workout once or twice, you go, I don't it 420 00:26:04,160 --> 00:26:07,760 Speaker 1: didn't feel good, And I'm with you, you know, I 421 00:26:07,800 --> 00:26:09,880 Speaker 1: want you just outside that comfort zone for the most 422 00:26:09,880 --> 00:26:14,480 Speaker 1: part with the interval training, just outside, not too hard outside, 423 00:26:14,560 --> 00:26:17,040 Speaker 1: it's not comfortable. You don't want to be there very long. 424 00:26:17,040 --> 00:26:20,400 Speaker 1: You're not dying. And then the intervals over that's where 425 00:26:20,400 --> 00:26:23,280 Speaker 1: you want to be because ideally you're gonna do this 426 00:26:23,440 --> 00:26:26,680 Speaker 1: several times, you know, once twice a week. But if 427 00:26:26,720 --> 00:26:28,560 Speaker 1: you do it too hard and it's not fun, it 428 00:26:28,600 --> 00:26:30,840 Speaker 1: should be funny, you're gonna get those good hormones. But 429 00:26:30,880 --> 00:26:34,000 Speaker 1: if it's too hard, you know, then you're not gonna 430 00:26:34,000 --> 00:26:36,400 Speaker 1: do it. And it's easy to be hard. I've said that, 431 00:26:36,760 --> 00:26:38,919 Speaker 1: you know, the tough code of the toughest train or 432 00:26:38,960 --> 00:26:41,560 Speaker 1: the drill instructor oh real hard to tell someone to 433 00:26:41,600 --> 00:26:43,800 Speaker 1: do a hundred birpies or a hundred push ups, like no, 434 00:26:44,760 --> 00:26:46,639 Speaker 1: I want it just hard enough that you're changing, Just 435 00:26:46,720 --> 00:26:48,840 Speaker 1: hard enough that I say about in one of my 436 00:26:48,880 --> 00:26:51,160 Speaker 1: fitness videos and I want you so sore you can't 437 00:26:51,160 --> 00:26:52,600 Speaker 1: get out of bed in the morning. I want you 438 00:26:52,680 --> 00:26:54,880 Speaker 1: just saw enough that when you do, I'm the first 439 00:26:54,880 --> 00:26:57,320 Speaker 1: thing you think about. Perfect way to end the show, 440 00:26:57,480 --> 00:27:00,600 Speaker 1: all right, So, fat burning zone fuzzy math. You burn 441 00:27:00,680 --> 00:27:04,080 Speaker 1: more calories, you burn more total calories and more fat 442 00:27:04,160 --> 00:27:07,000 Speaker 1: calories at a higher intensity. It's the percentage that's different. 443 00:27:07,200 --> 00:27:10,360 Speaker 1: And the percentage has nothing to do with weight loss 444 00:27:10,400 --> 00:27:14,359 Speaker 1: and or fat loss. So two d fifty calories seventy 445 00:27:14,400 --> 00:27:19,000 Speaker 1: five from fat, go a little harder, four hundred calories 446 00:27:19,040 --> 00:27:22,720 Speaker 1: total more weight loss, two hundred calories from fat. But 447 00:27:22,760 --> 00:27:28,600 Speaker 1: it's that is the fuzzy math behind the fat burnings up. 448 00:27:29,240 --> 00:27:32,680 Speaker 1: I've loved this show. I hope you do too. Please 449 00:27:32,960 --> 00:27:36,520 Speaker 1: leave some comments and and make you know I love them, 450 00:27:37,000 --> 00:27:39,520 Speaker 1: even the Poking Fund and and all that stuff. I 451 00:27:39,680 --> 00:27:44,280 Speaker 1: love what I do and there's nothing more satisfying. And 452 00:27:44,359 --> 00:27:47,240 Speaker 1: I get the emails so frequently from people who have 453 00:27:47,400 --> 00:27:49,600 Speaker 1: changed their lives, reading the books, listening to the podcast, 454 00:27:49,720 --> 00:27:52,240 Speaker 1: all that kind of stuff. So thank you for listening. 455 00:27:52,800 --> 00:27:54,520 Speaker 1: Any shows you want me to do, I got a 456 00:27:54,560 --> 00:27:57,280 Speaker 1: bunch lined up based on comments, people who want to 457 00:27:58,600 --> 00:28:02,520 Speaker 1: have shows about certain topic, heart rate, zone, warm up, 458 00:28:02,560 --> 00:28:04,320 Speaker 1: all that kind of stuff. I'll be doing those as well. 459 00:28:04,400 --> 00:28:07,879 Speaker 1: So rate this show. Super helpful. Please please please. If 460 00:28:07,920 --> 00:28:10,400 Speaker 1: you haven't rated the show, please do so. Tell your friends, 461 00:28:10,440 --> 00:28:14,200 Speaker 1: share the show and listen. Thank you for listening. I 462 00:28:14,280 --> 00:28:17,119 Speaker 1: really appreciate it. I love it. I love what I do. 463 00:28:17,560 --> 00:28:20,040 Speaker 1: I will say it over and over because it's true, 464 00:28:20,640 --> 00:28:23,640 Speaker 1: and I will be doing it for fifty sixty more years, 465 00:28:24,080 --> 00:28:27,639 Speaker 1: maybe seventy. I am Tom Holland. This is Fitness Disrupted. 466 00:28:27,720 --> 00:28:38,600 Speaker 1: Thank you for listening and believe in yourself. Fitness Disrupted 467 00:28:38,720 --> 00:28:42,040 Speaker 1: is a production of I Heart Radio. For more podcasts 468 00:28:42,080 --> 00:28:44,760 Speaker 1: from my heart Radio, visit the I heart Radio app, 469 00:28:44,960 --> 00:28:48,400 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.