1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,919 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. There 3 00:00:19,040 --> 00:00:24,880 Speaker 1: is more information out there than ever before on every topic, 4 00:00:25,400 --> 00:00:29,200 Speaker 1: in so many different ways, thanks to the Internet, thanks 5 00:00:29,240 --> 00:00:34,879 Speaker 1: to social media, thanks to so many other factors. And 6 00:00:34,960 --> 00:00:37,640 Speaker 1: that's a really good thing. And that is a really 7 00:00:37,680 --> 00:00:41,479 Speaker 1: bad thing when it comes to health and wellness, when 8 00:00:41,479 --> 00:00:47,000 Speaker 1: it comes to exercise and nutrition and motivation, it should 9 00:00:47,080 --> 00:00:54,200 Speaker 1: be a ridiculously positive thing. Right. We can blame lack 10 00:00:54,240 --> 00:00:58,400 Speaker 1: of information on so much of the issues we had 11 00:00:58,480 --> 00:01:02,800 Speaker 1: decades ago, smoking things like that. I don't want to 12 00:01:02,800 --> 00:01:05,679 Speaker 1: go too deep into this, but you get my point. 13 00:01:07,520 --> 00:01:15,960 Speaker 1: Access to information, access to equipment, access to everything is insane. 14 00:01:17,080 --> 00:01:21,920 Speaker 1: This morning I got on a new piece of cardio equipment. 15 00:01:22,680 --> 00:01:24,199 Speaker 1: I have so much equipment. I have to be careful 16 00:01:24,240 --> 00:01:26,959 Speaker 1: with brands and things like that. That's why pause. Suffice 17 00:01:27,000 --> 00:01:31,919 Speaker 1: it to say, I ran through Oregon with an instructor. 18 00:01:32,440 --> 00:01:34,280 Speaker 1: Didn't do what they told me to do because I 19 00:01:34,319 --> 00:01:36,160 Speaker 1: didn't want to do it. I thought I was just 20 00:01:36,280 --> 00:01:42,600 Speaker 1: running through uh through the countryside. But it was spectacular. 21 00:01:44,080 --> 00:01:46,080 Speaker 1: And if I want to, and I will at some point, 22 00:01:46,120 --> 00:01:48,920 Speaker 1: I will do what the instructor said it was a 23 00:01:49,520 --> 00:01:55,400 Speaker 1: Olympic coach runner who was coaching through So the visuals 24 00:01:55,440 --> 00:02:00,960 Speaker 1: were amazing, amazing, amazing. I did listen to part of 25 00:02:00,960 --> 00:02:06,840 Speaker 1: the coaching and this is a credential, ridiculously experienced professional 26 00:02:06,920 --> 00:02:09,880 Speaker 1: runner who coaching you in the privacy of your own home. 27 00:02:10,560 --> 00:02:14,600 Speaker 1: And it wasn't expensive, to be honest, It's not inexpensive, 28 00:02:14,639 --> 00:02:20,520 Speaker 1: but it wasn't expensive. What's my point again, access to information, 29 00:02:20,600 --> 00:02:25,400 Speaker 1: access to content, access to equipment has never been better. 30 00:02:28,720 --> 00:02:31,600 Speaker 1: But when you look at life expectancy and quality of life, 31 00:02:33,480 --> 00:02:36,640 Speaker 1: it's not trending in the same way. It's going the 32 00:02:36,680 --> 00:02:41,519 Speaker 1: opposite way. And there's so many different factors. We've got COVID, 33 00:02:41,600 --> 00:02:44,280 Speaker 1: we've got suicide, we've got drug overdose and things like that, 34 00:02:44,360 --> 00:02:51,360 Speaker 1: but there are innumerable preventable deaths and issues and health 35 00:02:51,440 --> 00:02:57,760 Speaker 1: concerns that are preventable. Again, so why is that, Well, 36 00:02:57,800 --> 00:03:00,880 Speaker 1: it's a double edged sword. There's so much bad information 37 00:03:00,960 --> 00:03:03,360 Speaker 1: out there. That's what this shows about. That's what my 38 00:03:03,400 --> 00:03:12,160 Speaker 1: books are about. It's giving you the current latest scientific information, 39 00:03:12,280 --> 00:03:17,480 Speaker 1: research along with experience, along with the best in the 40 00:03:17,520 --> 00:03:22,720 Speaker 1: business at their specific topics that I interview here and 41 00:03:22,760 --> 00:03:26,200 Speaker 1: so today's show is going to be about Google. And 42 00:03:26,240 --> 00:03:29,680 Speaker 1: the issue is there at your fingertips, is all the 43 00:03:29,720 --> 00:03:33,200 Speaker 1: information you need on anything? It blows me away. Got 44 00:03:33,200 --> 00:03:36,760 Speaker 1: two boys when they asked me a question, I think 45 00:03:36,840 --> 00:03:39,960 Speaker 1: like we had tell me why books? Anyone that old? 46 00:03:40,200 --> 00:03:46,160 Speaker 1: Anyone remember the encyclopedias? Tell me why en psychopedias and 47 00:03:46,280 --> 00:03:50,600 Speaker 1: tell me why? But that was our Google. But this 48 00:03:50,680 --> 00:03:54,680 Speaker 1: is good and bad. This is good and bad because 49 00:03:55,040 --> 00:03:57,640 Speaker 1: the information that tends to rise to the top, that 50 00:03:57,720 --> 00:04:01,080 Speaker 1: you see first when it comes to exercise and nutrition 51 00:04:01,200 --> 00:04:06,040 Speaker 1: is not the good stuff. It's the bad stuff. It 52 00:04:06,200 --> 00:04:12,120 Speaker 1: just is. It's the clickbait, it's the iconic class, and 53 00:04:12,160 --> 00:04:14,800 Speaker 1: it's not what's gonna help you get there to your results, 54 00:04:14,880 --> 00:04:16,880 Speaker 1: to your goals. It's gonna waste your time and your 55 00:04:16,880 --> 00:04:21,240 Speaker 1: money and potentially injure you depending on program and what 56 00:04:21,279 --> 00:04:25,560 Speaker 1: you're following. So you have to be careful, so careful 57 00:04:25,800 --> 00:04:29,400 Speaker 1: about what information you get. So that's today's show, the 58 00:04:29,480 --> 00:04:36,000 Speaker 1: six most Google fitness questions of going to answer them. 59 00:04:36,000 --> 00:04:37,919 Speaker 1: You're already doing it right though. You're listening to this 60 00:04:37,960 --> 00:04:42,200 Speaker 1: show and you are way ahead of the game. All right, 61 00:04:42,360 --> 00:04:44,800 Speaker 1: quick break, we'll be right back. The sixth most Google 62 00:04:44,880 --> 00:04:59,479 Speaker 1: fitness questions of one answered. We'll be right back all right, 63 00:04:59,520 --> 00:05:06,159 Speaker 1: talking about the sixth most Google fitness questions of one. 64 00:05:08,839 --> 00:05:12,560 Speaker 1: None of them surprised me. All of them I have 65 00:05:12,640 --> 00:05:16,240 Speaker 1: been answering for decades, and we'll continue to because they 66 00:05:16,240 --> 00:05:23,480 Speaker 1: are the top questions. And my hope and my goal 67 00:05:23,520 --> 00:05:28,680 Speaker 1: and my work is too answer these and have the 68 00:05:28,800 --> 00:05:34,200 Speaker 1: most people start to understand the answers to them based 69 00:05:34,200 --> 00:05:38,080 Speaker 1: in science. Let's get right to it. Number one not surprising. 70 00:05:38,160 --> 00:05:41,200 Speaker 1: How long does it take to see results once you 71 00:05:41,279 --> 00:05:45,960 Speaker 1: start exercising those of you who have listened to my 72 00:05:45,960 --> 00:05:49,480 Speaker 1: podcast before, No, exactly the two words going to say. 73 00:05:51,200 --> 00:05:54,440 Speaker 1: It depends. It depends on so much. But let me 74 00:05:54,480 --> 00:05:59,400 Speaker 1: just pull it apart right away. See so we kind 75 00:05:59,400 --> 00:06:04,240 Speaker 1: of know. So it depends on so many things, including 76 00:06:04,279 --> 00:06:07,080 Speaker 1: your fitness level, all those kind of things. But what 77 00:06:07,160 --> 00:06:10,600 Speaker 1: it depends on first and foremost is what are your goals? 78 00:06:11,480 --> 00:06:15,919 Speaker 1: What kind of results do you want? What kind of 79 00:06:15,960 --> 00:06:19,680 Speaker 1: results do you want? The person kind of gives it 80 00:06:19,720 --> 00:06:23,960 Speaker 1: away when they say see results, but there's still so 81 00:06:24,000 --> 00:06:28,960 Speaker 1: many layers to that. So that's really important. And any 82 00:06:29,040 --> 00:06:32,359 Speaker 1: great trainer fitness professional that you start working with and 83 00:06:32,400 --> 00:06:34,840 Speaker 1: you say or ask them how long does it take 84 00:06:34,839 --> 00:06:37,840 Speaker 1: to see results? They better darn well ask all the 85 00:06:37,920 --> 00:06:43,080 Speaker 1: questions that I'm asking right now now. Yes, they tried 86 00:06:43,160 --> 00:06:46,960 Speaker 1: in true statement in all the personal trainer manuals and 87 00:06:47,000 --> 00:06:51,880 Speaker 1: things like that, or four six weeks, four to six weeks, 88 00:06:51,880 --> 00:06:54,440 Speaker 1: but again what four to six weeks to see? What? 89 00:06:55,600 --> 00:07:02,080 Speaker 1: To see? What? And what matters so much are questions 90 00:07:02,120 --> 00:07:04,080 Speaker 1: that need to be asked, such as how many times 91 00:07:04,120 --> 00:07:08,240 Speaker 1: a week are you gonna exercise? What are those workouts 92 00:07:08,240 --> 00:07:11,240 Speaker 1: going to consist of? And are you going to change 93 00:07:11,280 --> 00:07:15,240 Speaker 1: your diet at the same time. Doing both of those 94 00:07:15,280 --> 00:07:19,160 Speaker 1: things at the same time. Changing your diet and exercising 95 00:07:19,320 --> 00:07:22,720 Speaker 1: more than you have in the past are challenging. Everyone 96 00:07:22,800 --> 00:07:25,680 Speaker 1: who's made those New Year's resolutions knows what I'm talking about. 97 00:07:26,160 --> 00:07:31,680 Speaker 1: So it depends depends on all of those things. But 98 00:07:31,800 --> 00:07:34,560 Speaker 1: we can break it down to the math, because for 99 00:07:34,600 --> 00:07:38,160 Speaker 1: so many of you, it's weight loss how long till 100 00:07:38,160 --> 00:07:41,200 Speaker 1: I see results? The other side of that coin, most 101 00:07:41,240 --> 00:07:44,720 Speaker 1: frequently is muscle is toning up, the word that so 102 00:07:44,760 --> 00:07:48,400 Speaker 1: many fitness people hate. What does tone mean? Basically losing 103 00:07:48,440 --> 00:07:54,760 Speaker 1: body fat, seeing striations, seeing those muscles, changing your body composition, 104 00:07:56,160 --> 00:08:00,560 Speaker 1: which goes along with losing weight, by the way, and 105 00:08:00,600 --> 00:08:02,880 Speaker 1: so how long till I look in the mirror and 106 00:08:02,960 --> 00:08:05,480 Speaker 1: I see something different is that the way we should 107 00:08:05,520 --> 00:08:10,880 Speaker 1: simplify it. But it can also be how long till 108 00:08:10,920 --> 00:08:14,240 Speaker 1: my clothes fit differently. Let me say this, how long 109 00:08:14,360 --> 00:08:19,320 Speaker 1: till I can lift more weight? That seeing results? Right? 110 00:08:19,640 --> 00:08:22,679 Speaker 1: How long until I can do more reps push ups 111 00:08:23,480 --> 00:08:26,760 Speaker 1: that's results. How long till I can do something longer 112 00:08:26,880 --> 00:08:30,560 Speaker 1: like the plank that's seeing results. How long until I 113 00:08:30,560 --> 00:08:33,040 Speaker 1: get better at something like doing the jump rover or 114 00:08:33,080 --> 00:08:38,480 Speaker 1: something you're not good at that's seeing results? And those 115 00:08:38,559 --> 00:08:42,080 Speaker 1: are what we need to focus on to do this 116 00:08:42,120 --> 00:08:44,600 Speaker 1: for a lifetime. Because if you just stare at that 117 00:08:44,720 --> 00:08:46,760 Speaker 1: scale and that's what you're trying to see, you're trying 118 00:08:46,760 --> 00:08:49,240 Speaker 1: to see that needle on the scale, the digital readout 119 00:08:49,240 --> 00:08:57,400 Speaker 1: on the scale move, that's problematic. That's problematic. And go 120 00:08:57,480 --> 00:09:00,200 Speaker 1: back if you're just listening for the first time, first 121 00:09:00,240 --> 00:09:02,800 Speaker 1: couple of times to this podcast. I've done so many 122 00:09:02,840 --> 00:09:07,120 Speaker 1: shows on that on why the scale shouldn't be your 123 00:09:07,200 --> 00:09:10,920 Speaker 1: primary at all way you gauge the results of your 124 00:09:10,920 --> 00:09:13,400 Speaker 1: fitness program because it's going to take time, because that 125 00:09:13,480 --> 00:09:15,720 Speaker 1: scale is not going to move, and when it does move, 126 00:09:16,559 --> 00:09:20,080 Speaker 1: it shouldn't move a lot. Because we're talking about weight loss, 127 00:09:20,240 --> 00:09:23,440 Speaker 1: we're talking about water loss. With that weight loss, fat loss, 128 00:09:23,760 --> 00:09:28,640 Speaker 1: muscle gain, muscle loss. All right, So how many times 129 00:09:28,679 --> 00:09:31,000 Speaker 1: a week you will be exercising will play in will 130 00:09:31,000 --> 00:09:35,240 Speaker 1: you be making small, consistent changes to your diet. But 131 00:09:35,320 --> 00:09:39,840 Speaker 1: let's focus on other things. So how long does it 132 00:09:39,880 --> 00:09:43,959 Speaker 1: take to feel the results? Let's change that word seed 133 00:09:43,960 --> 00:09:48,240 Speaker 1: to feel. I need a thirty minute run this morning, 134 00:09:48,240 --> 00:09:51,760 Speaker 1: as I said, workout, and that's short for me coming 135 00:09:51,800 --> 00:09:54,640 Speaker 1: from the endurance background. But as I get older, I'm 136 00:09:54,679 --> 00:09:58,160 Speaker 1: breaking it up. I'm doing shorter workouts throughout the day, 137 00:09:58,160 --> 00:09:59,680 Speaker 1: and that's my advice and that's what the recent book 138 00:09:59,760 --> 00:10:01,360 Speaker 1: is abou out and that's what's kept me injury free, 139 00:10:01,440 --> 00:10:07,960 Speaker 1: and that's what keeps me going and interested. So I 140 00:10:08,000 --> 00:10:10,120 Speaker 1: feel really good. Got off that, I was like, wow, 141 00:10:10,160 --> 00:10:13,559 Speaker 1: that felt short to me, and now I feel really good. 142 00:10:15,160 --> 00:10:20,520 Speaker 1: So focus on those things you can't necessarily see, because 143 00:10:20,520 --> 00:10:25,440 Speaker 1: there's so many good things that are the results of 144 00:10:25,440 --> 00:10:28,320 Speaker 1: your exercise. I'm getting ahead of myself. I'm trying not 145 00:10:28,360 --> 00:10:30,280 Speaker 1: to answer because all of the other questions I'm going 146 00:10:30,360 --> 00:10:32,520 Speaker 1: to talk about that are the top Google questions. I'll 147 00:10:32,600 --> 00:10:40,880 Speaker 1: play into this same content questions. They're all connected, all right. 148 00:10:40,920 --> 00:10:43,360 Speaker 1: So how long does it take to see results? You 149 00:10:43,400 --> 00:10:46,360 Speaker 1: know what? The short answer is, that's right on the 150 00:10:46,360 --> 00:10:48,000 Speaker 1: money for someone who's been in this industry for a 151 00:10:48,000 --> 00:10:51,280 Speaker 1: really long time. Right when you quit, Right when you 152 00:10:51,360 --> 00:10:53,319 Speaker 1: quit is when you're gonna start seeing results. That is 153 00:10:53,360 --> 00:10:55,720 Speaker 1: for most people. And yes, back to the four to 154 00:10:55,760 --> 00:10:59,240 Speaker 1: six weeks. If you exercise at least three times a 155 00:10:59,280 --> 00:11:01,439 Speaker 1: week more than you have been in the past, cardio 156 00:11:01,480 --> 00:11:07,360 Speaker 1: and strength, and if you make subtle changes to your diet, 157 00:11:09,320 --> 00:11:11,160 Speaker 1: in about four to six weeks, you're gonna start to 158 00:11:11,160 --> 00:11:14,640 Speaker 1: see results. Why because one to two pounds of weight 159 00:11:14,679 --> 00:11:17,680 Speaker 1: loss a week, I am getting ahead of myself answering 160 00:11:17,720 --> 00:11:24,280 Speaker 1: another question. Partly, Okay, that's that's what you're gonna see. 161 00:11:24,480 --> 00:11:27,440 Speaker 1: So one to two pounds a week is generally the 162 00:11:27,440 --> 00:11:32,640 Speaker 1: weight loss that we're looking to achieve, quality weight loss, 163 00:11:32,679 --> 00:11:38,280 Speaker 1: not water, but body fat, all right, and so see 164 00:11:38,360 --> 00:11:42,679 Speaker 1: results that point. Think about it. Everyone starts out January one, 165 00:11:42,760 --> 00:11:46,840 Speaker 1: when did most people drop off? And to January beginning 166 00:11:46,840 --> 00:11:50,360 Speaker 1: of March four to six weeks. But if you focus 167 00:11:50,400 --> 00:11:55,040 Speaker 1: on what those other things, how much you can lift, 168 00:11:55,320 --> 00:11:58,120 Speaker 1: how many repetitions you can do, push ups, things like that, 169 00:11:58,640 --> 00:12:02,680 Speaker 1: chin ups, how long you can hold a plank, what 170 00:12:02,800 --> 00:12:05,240 Speaker 1: you're getting better at and for many of your performance 171 00:12:05,520 --> 00:12:08,760 Speaker 1: Are you running a mile faster? Are you walking farther 172 00:12:08,840 --> 00:12:11,080 Speaker 1: than you have in the past? Are you walking the 173 00:12:11,120 --> 00:12:15,079 Speaker 1: same distance but it doesn't feel is challenging? Those are 174 00:12:15,160 --> 00:12:18,160 Speaker 1: results that I want you to start thinking of. When 175 00:12:18,200 --> 00:12:21,439 Speaker 1: you're thinking of seeing and I'm doing air quotes right now, 176 00:12:21,520 --> 00:12:28,360 Speaker 1: is that's results? The weight loss will come. And with 177 00:12:28,400 --> 00:12:31,520 Speaker 1: all of those, by the way, finish up with this. 178 00:12:31,640 --> 00:12:36,000 Speaker 1: I could do five hours on this, but strength wise, 179 00:12:36,120 --> 00:12:38,559 Speaker 1: four to six weeks. If you do it three times 180 00:12:38,559 --> 00:12:41,240 Speaker 1: a week, you're probably gonna start seeing you know, the results. 181 00:12:41,760 --> 00:12:43,720 Speaker 1: You're gonna lift a little bit more, you're gonna do 182 00:12:43,800 --> 00:12:46,840 Speaker 1: more reps, you're gonna hold things longer. So it's consistency. 183 00:12:46,880 --> 00:12:54,600 Speaker 1: People several times a week giving it time, you're gonna 184 00:12:54,640 --> 00:12:56,760 Speaker 1: see results and all of those things I just outlined. 185 00:12:57,080 --> 00:12:59,319 Speaker 1: But let's focus first and foremost on how it makes 186 00:12:59,320 --> 00:13:04,080 Speaker 1: you feel. Start there, Start every workout like thinking how 187 00:13:04,080 --> 00:13:07,640 Speaker 1: great you're gonna feel when it's over. And the third 188 00:13:07,720 --> 00:13:11,040 Speaker 1: level stuff that I will constantly bring up is you'll 189 00:13:11,080 --> 00:13:12,959 Speaker 1: get to the point where I am where every workout 190 00:13:13,000 --> 00:13:17,200 Speaker 1: I think of all of the myriad benefits mental, you know, 191 00:13:18,400 --> 00:13:22,640 Speaker 1: so many, so many, way past what I just outlined. 192 00:13:22,640 --> 00:13:25,959 Speaker 1: Even all right, so there you go for six weeks 193 00:13:26,280 --> 00:13:27,760 Speaker 1: right at the point you're gonna quit. That's when you 194 00:13:27,800 --> 00:13:30,440 Speaker 1: don't quit, because that's when you're gonna start seeing results. 195 00:13:31,920 --> 00:13:33,600 Speaker 1: All right. I want to go on, but I'm not 196 00:13:33,640 --> 00:13:37,040 Speaker 1: going to so much. What are number two? What are 197 00:13:37,040 --> 00:13:42,000 Speaker 1: the best diets to follow? That's far from shocking, right, 198 00:13:43,400 --> 00:13:46,400 Speaker 1: And brought up something I saw on social media just 199 00:13:46,400 --> 00:13:48,760 Speaker 1: a couple of days ago. A good friend of mine 200 00:13:49,440 --> 00:13:56,800 Speaker 1: posted on social media as to two books certain diet 201 00:13:57,880 --> 00:14:02,200 Speaker 1: and his post said, arding up again, here we go again, 202 00:14:03,520 --> 00:14:06,760 Speaker 1: and I thought, wow, it's exactly what we're talking about 203 00:14:06,800 --> 00:14:12,800 Speaker 1: here again this person stopped. And this is one of 204 00:14:12,840 --> 00:14:14,520 Speaker 1: the if you want to call it a better diet, 205 00:14:19,000 --> 00:14:20,840 Speaker 1: but it doesn't matter. They have a start date, they 206 00:14:20,840 --> 00:14:25,520 Speaker 1: have an end date. Every single diet works short term, 207 00:14:25,560 --> 00:14:32,280 Speaker 1: every single one. The problem is the more weight you lose, 208 00:14:32,320 --> 00:14:36,200 Speaker 1: the you know, the more quickly. The low carb diets 209 00:14:36,200 --> 00:14:42,960 Speaker 1: are genius because carbohydrates attract water molecules when you deplete, deprive, 210 00:14:43,440 --> 00:14:47,760 Speaker 1: lower your carbohydrate intake, you flush your body of water. 211 00:14:48,080 --> 00:14:50,400 Speaker 1: That is what you're seeing on the scale. People, you 212 00:14:50,480 --> 00:14:52,440 Speaker 1: did not lose seven pounds of muscle in a week. 213 00:14:53,560 --> 00:14:57,240 Speaker 1: You lost a lot of water. And what you also 214 00:14:57,320 --> 00:14:59,880 Speaker 1: probably lost and lose if you do it long enough, 215 00:14:59,920 --> 00:15:06,400 Speaker 1: is muscle. And that's problematic because that's now lowering your metabolism. 216 00:15:06,480 --> 00:15:09,360 Speaker 1: And so this is why all of those fat diets 217 00:15:09,400 --> 00:15:14,080 Speaker 1: are so insidious, because you are successful short term, you 218 00:15:14,120 --> 00:15:15,960 Speaker 1: flush your body of water, you see the scale move, 219 00:15:16,200 --> 00:15:19,600 Speaker 1: you get excited, you feel like garbage. Then you feel 220 00:15:19,600 --> 00:15:21,160 Speaker 1: a little better because what do they do. Oh, they 221 00:15:21,200 --> 00:15:25,440 Speaker 1: start to give you those foods back. They want you 222 00:15:25,440 --> 00:15:29,480 Speaker 1: to see those quick results that are primarily water based, 223 00:15:29,480 --> 00:15:34,360 Speaker 1: depending on the diet, but the most popular. And then 224 00:15:34,440 --> 00:15:39,240 Speaker 1: you start to reintroduce and then you fall off. And 225 00:15:39,280 --> 00:15:42,600 Speaker 1: the problem is if you've lost muscle because you've deprived 226 00:15:42,640 --> 00:15:47,560 Speaker 1: yourself of of protein and and just calories, when you 227 00:15:47,600 --> 00:15:50,960 Speaker 1: start eating the same amount you did before you started 228 00:15:51,000 --> 00:15:54,840 Speaker 1: the diet, you will slowly gain weight because you've lowered 229 00:15:54,880 --> 00:16:01,200 Speaker 1: your metabolism. You've lost metabolizing muscle, metabolically active muscle tissue. 230 00:16:02,440 --> 00:16:04,880 Speaker 1: So all the diets work. The best diet this one 231 00:16:04,920 --> 00:16:10,120 Speaker 1: is so simple to to criteria. The best diets are 232 00:16:10,160 --> 00:16:12,920 Speaker 1: the one for you that is healthy and the one 233 00:16:13,040 --> 00:16:18,720 Speaker 1: that you can follow for a lifetime, and they're out 234 00:16:18,720 --> 00:16:21,800 Speaker 1: there if you push me and say what do you do? 235 00:16:22,520 --> 00:16:26,480 Speaker 1: I've never followed this. I work backwards into it. In 236 00:16:26,520 --> 00:16:28,600 Speaker 1: other words, I started eating this way based on science, 237 00:16:28,640 --> 00:16:30,600 Speaker 1: and then I realized this was the diets, the Mediterranean 238 00:16:30,640 --> 00:16:34,280 Speaker 1: diet I grew up. I'm Irish and Italian, and my mom, 239 00:16:34,360 --> 00:16:37,120 Speaker 1: you know, fed us a certain way. And then you know, 240 00:16:37,120 --> 00:16:38,960 Speaker 1: when I started doing the research into all of the 241 00:16:39,000 --> 00:16:42,000 Speaker 1: things that are healthy and the people that live the longest, 242 00:16:43,720 --> 00:16:45,960 Speaker 1: it's a Mediterranean diet. I didn't start there. I didn't 243 00:16:45,960 --> 00:16:47,960 Speaker 1: say which diet should I follow and then follow it? No. 244 00:16:48,400 --> 00:16:51,240 Speaker 1: I followed the science and then work backwards into it. 245 00:16:51,280 --> 00:16:55,120 Speaker 1: Is that the one for you? Maybe maybe not. There's 246 00:16:55,120 --> 00:16:57,920 Speaker 1: so many ways you need to be healthy, and you 247 00:16:57,960 --> 00:16:59,760 Speaker 1: need to figure out what works for you. Really fun 248 00:17:00,120 --> 00:17:03,520 Speaker 1: cast if you haven't listen to it yet. Diet colts 249 00:17:03,680 --> 00:17:08,359 Speaker 1: with Matt Fitzgerald. Diet colts that I UH interviewed him 250 00:17:08,400 --> 00:17:12,480 Speaker 1: about amazing. All right, there is no one best diet, 251 00:17:14,080 --> 00:17:16,520 Speaker 1: and I don't want any diet that has an end date. 252 00:17:17,880 --> 00:17:22,119 Speaker 1: You've heard that before. Stop torturing yourself. Okay, let's do 253 00:17:22,160 --> 00:17:25,280 Speaker 1: a quick break and then we'll get to the last 254 00:17:25,520 --> 00:17:39,119 Speaker 1: four quick break. We'll be right back and we are 255 00:17:39,160 --> 00:17:46,280 Speaker 1: back talking about the sixth most Google fitness questions. Number three, 256 00:17:46,400 --> 00:17:50,479 Speaker 1: What exercises will help you lose weight? The short answer 257 00:17:50,640 --> 00:17:54,920 Speaker 1: is all of them, but there are some that are 258 00:17:55,640 --> 00:18:00,440 Speaker 1: better in terms of maximizing your time and then better 259 00:18:00,480 --> 00:18:05,600 Speaker 1: approaches with those exercises. Right, But let's just to steal 260 00:18:05,680 --> 00:18:09,400 Speaker 1: it down right away. Are we talking cardio or we're 261 00:18:09,400 --> 00:18:12,840 Speaker 1: talking strength. You need to do both. You need to 262 00:18:12,840 --> 00:18:19,760 Speaker 1: do both. But when we're talking energy in an energy out, 263 00:18:21,520 --> 00:18:24,240 Speaker 1: cardiovascular exercise, when done in a certain way, going to 264 00:18:24,320 --> 00:18:26,760 Speaker 1: burn a couple more calories than strength training. But that 265 00:18:26,760 --> 00:18:28,919 Speaker 1: doesn't mean you don't need strength training. Strength training is 266 00:18:28,920 --> 00:18:33,240 Speaker 1: a huge part of weight loss, especially long term building 267 00:18:33,280 --> 00:18:37,680 Speaker 1: that lean, metabolically active muscle tissue is a huge part 268 00:18:37,680 --> 00:18:41,160 Speaker 1: of it. Plus there are so many studies now into 269 00:18:41,520 --> 00:18:48,440 Speaker 1: myriad other benefits both weight loss wise and you know, uh, psychologically, 270 00:18:48,480 --> 00:18:52,520 Speaker 1: so many with strength training. So those ridiculous articles that 271 00:18:52,600 --> 00:18:54,880 Speaker 1: say it's one or the other, don't ever do this, 272 00:18:54,960 --> 00:18:58,760 Speaker 1: don't ever do that. It's cardio. No, it's strength. It's both. People, 273 00:19:00,000 --> 00:19:06,760 Speaker 1: it's both. Losing weight is primarily diet first and foremost. 274 00:19:06,960 --> 00:19:09,680 Speaker 1: It is exponentially easier to keep fillies out of your mouth, 275 00:19:09,680 --> 00:19:11,320 Speaker 1: and it is to burn it off. For most people, 276 00:19:11,359 --> 00:19:14,360 Speaker 1: that's an hour of cardio. I don't care what your 277 00:19:14,440 --> 00:19:17,440 Speaker 1: activity monitor tells you. I don't care what the computer 278 00:19:17,520 --> 00:19:21,480 Speaker 1: tells you. And I know that's hard to hear. They're 279 00:19:21,480 --> 00:19:25,760 Speaker 1: inaccurate and they overestimate, cut it in half. I know 280 00:19:25,920 --> 00:19:28,000 Speaker 1: it sounds horrible. You're like, oh my gosh, Tom, don't 281 00:19:28,000 --> 00:19:30,040 Speaker 1: tell me that it's not the end of the world. 282 00:19:30,040 --> 00:19:34,360 Speaker 1: It's it's it's really great news. You know that's not possible, 283 00:19:34,440 --> 00:19:38,960 Speaker 1: trust me. So what exercises will help you lose weight? 284 00:19:39,160 --> 00:19:42,480 Speaker 1: You want to stop the spot reduction ridiculousness that I 285 00:19:42,480 --> 00:19:47,240 Speaker 1: see on social media and when you google, oh, we're 286 00:19:47,240 --> 00:19:52,520 Speaker 1: gonna do forty minutes of glued exercises to target the 287 00:19:52,640 --> 00:19:56,359 Speaker 1: love handles or the hips rather both are kind of 288 00:19:58,200 --> 00:20:05,800 Speaker 1: in the same region, but ab exercises. Hip exercises those, 289 00:20:05,920 --> 00:20:07,560 Speaker 1: by the way, the ones for the glutes and the 290 00:20:07,600 --> 00:20:09,119 Speaker 1: hips that I see for the women that are so 291 00:20:09,200 --> 00:20:13,920 Speaker 1: often put out there that involves almost no resistance. Yeah, 292 00:20:13,960 --> 00:20:17,520 Speaker 1: they're a huge waste of time. I was gonna reword it, 293 00:20:17,560 --> 00:20:21,000 Speaker 1: but no, you need resistance. You need to overload the 294 00:20:21,080 --> 00:20:24,760 Speaker 1: muscle to get it to change. Okay, So and just 295 00:20:24,800 --> 00:20:30,280 Speaker 1: because it's burning doesn't mean that's overloading. That's a high rep. 296 00:20:30,320 --> 00:20:32,440 Speaker 1: There's some benefit to that, don't get me wrong. So 297 00:20:33,320 --> 00:20:35,680 Speaker 1: you want to do both cardio and strength. You want 298 00:20:35,720 --> 00:20:40,080 Speaker 1: to focus on diet as well, and that's why small changes. 299 00:20:40,080 --> 00:20:43,119 Speaker 1: It's tough to change both at the same time. And 300 00:20:43,160 --> 00:20:45,119 Speaker 1: you want to maximize your time though, So how do 301 00:20:45,160 --> 00:20:49,560 Speaker 1: you do that. You do multi joint exercises whenever possible, 302 00:20:49,640 --> 00:20:52,240 Speaker 1: not solely. You can still do bicep curl that's a 303 00:20:52,240 --> 00:20:57,119 Speaker 1: single joint exercise, tricep kickback that's a single joint But squats, 304 00:20:58,000 --> 00:21:05,080 Speaker 1: bench press, chess press, pull ups, lunges, those are multi joint. 305 00:21:05,119 --> 00:21:07,200 Speaker 1: You're targeting more than one muscle group at a time, 306 00:21:08,640 --> 00:21:10,879 Speaker 1: and so that's how you maximize your time. And you 307 00:21:10,960 --> 00:21:14,320 Speaker 1: do it in a circuit training format as one of 308 00:21:14,359 --> 00:21:18,320 Speaker 1: your types of workouts, your go to workout. My original 309 00:21:18,359 --> 00:21:21,280 Speaker 1: to Fitness videos, that's why I focused on that first 310 00:21:21,320 --> 00:21:24,800 Speaker 1: one two minutes, second one twenty two minutes and the 311 00:21:24,840 --> 00:21:27,359 Speaker 1: second one was taking the upper body and the lower 312 00:21:27,359 --> 00:21:29,680 Speaker 1: body exercise and putting them together. So you're doing a 313 00:21:29,760 --> 00:21:32,280 Speaker 1: lunge with a bicep curl, or you're doing a squat 314 00:21:32,320 --> 00:21:37,679 Speaker 1: with a side raise. So it's about work people, and 315 00:21:37,720 --> 00:21:40,520 Speaker 1: the more muscles you use, and the higher your heart 316 00:21:40,600 --> 00:21:43,920 Speaker 1: rate is throughout that entire workout, the more cows you're 317 00:21:43,920 --> 00:21:48,440 Speaker 1: going to burn. It is about energy, energy numbers. Math 318 00:21:49,280 --> 00:21:52,480 Speaker 1: and I really didn't like math growing up. My son 319 00:21:52,600 --> 00:21:55,800 Speaker 1: was getting tutored yesterday in math. He is me and 320 00:21:55,800 --> 00:21:58,040 Speaker 1: I felt for him and that I listened to what 321 00:21:58,560 --> 00:22:01,000 Speaker 1: his tutor was talking about. It just brought me back. 322 00:22:01,640 --> 00:22:08,040 Speaker 1: But when it comes to weight loss, the math is 323 00:22:08,080 --> 00:22:10,600 Speaker 1: a huge part of it. And where they trip you 324 00:22:10,760 --> 00:22:16,080 Speaker 1: up is the hunger, hormones and things like that. But 325 00:22:16,119 --> 00:22:19,240 Speaker 1: it's still hunger, and it's still satiety, and it's still 326 00:22:19,240 --> 00:22:21,240 Speaker 1: calories in and calories out and how much you eating 327 00:22:21,240 --> 00:22:23,680 Speaker 1: and how much are you burning? So what exercises will 328 00:22:23,680 --> 00:22:26,159 Speaker 1: help you lose weight? I still will throw you to 329 00:22:27,320 --> 00:22:30,040 Speaker 1: the basics because so many of you have that option. 330 00:22:30,160 --> 00:22:32,320 Speaker 1: All of you have that option to some degree, right, 331 00:22:32,560 --> 00:22:35,480 Speaker 1: body weight exercises, So the squats and the lunges, and 332 00:22:35,520 --> 00:22:37,640 Speaker 1: the pushups and the pull ups and the chin ups. 333 00:22:37,680 --> 00:22:39,760 Speaker 1: Those are multi joint You can do them anywhere at 334 00:22:39,760 --> 00:22:42,359 Speaker 1: any time. You can make them hard or easy depending 335 00:22:42,359 --> 00:22:45,679 Speaker 1: on your fitness level, and you can do really fun workouts. 336 00:22:46,800 --> 00:22:50,160 Speaker 1: And you try to do an hour long body weight 337 00:22:50,200 --> 00:22:54,800 Speaker 1: cardio workout, good luck if you do it right. Not 338 00:22:54,840 --> 00:22:57,280 Speaker 1: saying it can't be done, but my point is you 339 00:22:57,359 --> 00:23:01,040 Speaker 1: don't need a lot of equipment, if any, to lose 340 00:23:01,080 --> 00:23:05,560 Speaker 1: weight and doing the privacy of your own home. Go 341 00:23:05,640 --> 00:23:07,560 Speaker 1: to my Instagram account starting to put more and more 342 00:23:07,600 --> 00:23:10,040 Speaker 1: like ten minute workouts their body weight and things like that. 343 00:23:10,800 --> 00:23:15,239 Speaker 1: So the best exercises the final answer, and you know 344 00:23:15,320 --> 00:23:19,840 Speaker 1: it's coming from if you know me. The exercises that 345 00:23:19,880 --> 00:23:22,280 Speaker 1: will help you lose weight are the ones you enjoy, 346 00:23:22,320 --> 00:23:27,480 Speaker 1: that you do consistently. If you hate a certain exercise, 347 00:23:27,560 --> 00:23:30,960 Speaker 1: there are an infinite number of other ones to do 348 00:23:32,920 --> 00:23:36,080 Speaker 1: to target those muscles. And so that's what you want 349 00:23:36,080 --> 00:23:40,359 Speaker 1: to do. The exercises to lose weight combination of strength 350 00:23:40,400 --> 00:23:44,439 Speaker 1: and cardio, and you want to mix that up. You 351 00:23:44,480 --> 00:23:48,240 Speaker 1: want longer, steady state cardio and when you have less time, 352 00:23:48,280 --> 00:23:50,600 Speaker 1: that's where you throw in your intervals. All right, there 353 00:23:50,640 --> 00:23:54,000 Speaker 1: you go. All exercise that raises your heart weight, that 354 00:23:54,119 --> 00:23:57,960 Speaker 1: challenges your muscles will help you lose weight. Can you 355 00:23:58,000 --> 00:23:59,639 Speaker 1: work out and gain weight? What I love about this 356 00:23:59,760 --> 00:24:02,800 Speaker 1: is I poked around for two seconds about this question 357 00:24:03,840 --> 00:24:06,320 Speaker 1: to see the answers that had been given, and one 358 00:24:06,400 --> 00:24:10,320 Speaker 1: article immediately said, no, that's that's not so, because there's 359 00:24:10,320 --> 00:24:13,000 Speaker 1: so many of you listening who are like I started 360 00:24:13,040 --> 00:24:15,360 Speaker 1: training for a half marathon, or I started working out 361 00:24:15,400 --> 00:24:20,119 Speaker 1: and I did gain weight initially maybe or or whatever 362 00:24:20,160 --> 00:24:22,400 Speaker 1: over what time frame. It's different for everybody, But yes, 363 00:24:22,440 --> 00:24:25,760 Speaker 1: of course you can work out and gain weight. And 364 00:24:25,760 --> 00:24:27,479 Speaker 1: the fact that this article said now right away, oh 365 00:24:27,480 --> 00:24:30,280 Speaker 1: my gosh, this is the problem. It was the first sentence. No, 366 00:24:31,800 --> 00:24:36,760 Speaker 1: A huge part of working out in gaining weight. Those 367 00:24:36,760 --> 00:24:38,600 Speaker 1: people who do train for an event and put on 368 00:24:38,640 --> 00:24:42,160 Speaker 1: a couple of pounds at least at the start, or 369 00:24:42,400 --> 00:24:45,320 Speaker 1: some listened the whole way through compensatory eating. This goes 370 00:24:45,359 --> 00:24:48,920 Speaker 1: back to the math. You went out, you ran four miles. 371 00:24:49,720 --> 00:24:54,040 Speaker 1: Here's the math. People estimations, but works what we talked about. 372 00:24:54,240 --> 00:24:58,119 Speaker 1: Generally a mile is a hundred cours plus or minus. 373 00:24:58,119 --> 00:25:01,560 Speaker 1: But that's the numbers we use. Exercise physio oology. Run 374 00:25:01,560 --> 00:25:04,639 Speaker 1: a mile, you burn a hundred calories. Run four miles 375 00:25:04,640 --> 00:25:08,119 Speaker 1: four hundred calories. So many people do a workout like 376 00:25:08,160 --> 00:25:12,840 Speaker 1: that or elliptical, which, by the way, burns fewer. It's 377 00:25:12,840 --> 00:25:15,840 Speaker 1: a great mode of exercise, especially for people with joint issues. 378 00:25:16,240 --> 00:25:21,240 Speaker 1: But the lower impact means lower calories burned people all right, 379 00:25:21,520 --> 00:25:24,280 Speaker 1: So people work out and then the compensatory eat, and 380 00:25:24,440 --> 00:25:26,840 Speaker 1: as I said earlier, the heck of a lot easier 381 00:25:26,880 --> 00:25:28,840 Speaker 1: to take five hundre cowies into your mouth than it 382 00:25:28,920 --> 00:25:32,160 Speaker 1: is to burn it. And so many of the people 383 00:25:32,240 --> 00:25:37,399 Speaker 1: who gain weight after starting an exercise program, they're working 384 00:25:37,400 --> 00:25:40,600 Speaker 1: out and then they're going out and they're rewarding themselves. 385 00:25:41,320 --> 00:25:43,520 Speaker 1: So all you need to do is be attuned to 386 00:25:43,560 --> 00:25:48,520 Speaker 1: those numbers and choose foods that are going to satisfy you. 387 00:25:48,880 --> 00:25:51,639 Speaker 1: When you go on a deprivation diet and you exercise, 388 00:25:52,200 --> 00:25:54,800 Speaker 1: most people are gonna be ravenous. Most people are gonna 389 00:25:54,840 --> 00:25:58,520 Speaker 1: make poor food choices at some point throughout today. And 390 00:25:58,560 --> 00:26:03,080 Speaker 1: this is why when you work out and you fuel yourself, 391 00:26:04,600 --> 00:26:07,119 Speaker 1: especially with really good foods, and you eat enough good foods, 392 00:26:07,119 --> 00:26:08,880 Speaker 1: you're gonna hear me talk about that over and over 393 00:26:08,920 --> 00:26:11,520 Speaker 1: and over again. Said it to my wife today, bigger 394 00:26:11,560 --> 00:26:14,520 Speaker 1: breakfast for her. She struggles. I was like, you gotta 395 00:26:14,640 --> 00:26:18,239 Speaker 1: front load your day more. Okay, of course you can 396 00:26:18,280 --> 00:26:22,720 Speaker 1: work out and gain weight. Many people do and that's 397 00:26:22,720 --> 00:26:27,919 Speaker 1: why they quit. But I saw me, you know so 398 00:26:27,960 --> 00:26:30,600 Speaker 1: many people. To be honest, you do one workout, you 399 00:26:30,640 --> 00:26:32,760 Speaker 1: do three workouts, you jump on the scale. Let me 400 00:26:32,760 --> 00:26:36,639 Speaker 1: see what I've lost. You gotta give it time, and 401 00:26:36,720 --> 00:26:38,800 Speaker 1: let's go back to why I said, it's all connected. 402 00:26:39,560 --> 00:26:43,480 Speaker 1: Everything in my world is connected when it comes to 403 00:26:43,600 --> 00:26:47,520 Speaker 1: exercise and motivation and nutrition. So the first question about 404 00:26:47,520 --> 00:26:49,040 Speaker 1: how long does it take to see results when you 405 00:26:49,080 --> 00:26:52,160 Speaker 1: start exercising. That's a huge problem with can you work 406 00:26:52,160 --> 00:26:56,120 Speaker 1: out and gain weight? So focus on feeling good from 407 00:26:56,119 --> 00:26:59,879 Speaker 1: your workouts first. Do not be attached to that scale. Now. 408 00:26:59,880 --> 00:27:01,800 Speaker 1: I know there's a lot of research. People who weigh 409 00:27:01,840 --> 00:27:06,959 Speaker 1: themselves and I've talked about it frequently, tend to maintain 410 00:27:06,960 --> 00:27:10,840 Speaker 1: their weight over time. But there's more to that. It 411 00:27:10,920 --> 00:27:16,639 Speaker 1: is nuanced. So this is why I said, and I 412 00:27:16,720 --> 00:27:20,160 Speaker 1: know it's tough to hear. If your piece of card 413 00:27:20,200 --> 00:27:22,800 Speaker 1: equipment says you burned six hundred calories and you are 414 00:27:22,840 --> 00:27:25,240 Speaker 1: trying to lose weight, cut it down to three hundred. 415 00:27:30,040 --> 00:27:34,240 Speaker 1: That will keep you from thinking you burned six hundred 416 00:27:34,880 --> 00:27:37,480 Speaker 1: but you most likely didn't, and then going out and 417 00:27:37,520 --> 00:27:40,320 Speaker 1: needing something that is at best most most people, I 418 00:27:40,320 --> 00:27:42,359 Speaker 1: was gonna say five hundred calories, so you're still a 419 00:27:42,440 --> 00:27:45,520 Speaker 1: hundred ahead of the game, but most people don't know. 420 00:27:45,600 --> 00:27:48,720 Speaker 1: They go to their coffee place or whatever, and they'll 421 00:27:48,760 --> 00:27:51,399 Speaker 1: take in something it's eight fifty calories. They'll think, just 422 00:27:51,560 --> 00:27:55,000 Speaker 1: there's no way you know that this is more calories 423 00:27:55,200 --> 00:27:57,879 Speaker 1: even close to what I burned, But so often it 424 00:27:58,000 --> 00:28:00,639 Speaker 1: is all right. So, of course can work out and 425 00:28:00,640 --> 00:28:03,800 Speaker 1: gain weight, but if you do all the things I 426 00:28:03,800 --> 00:28:05,960 Speaker 1: talk about here on the show and follow the science, 427 00:28:06,760 --> 00:28:13,840 Speaker 1: you won't over time unless that's your goal. Muscle. There 428 00:28:13,880 --> 00:28:16,080 Speaker 1: are people out there, men and women who are like 429 00:28:16,119 --> 00:28:17,920 Speaker 1: I want to put on weight, and I love those 430 00:28:17,960 --> 00:28:21,480 Speaker 1: clients back when I was a trainer, and it's challenging 431 00:28:21,560 --> 00:28:24,880 Speaker 1: at the start to put on that muscle. The quality 432 00:28:24,960 --> 00:28:28,080 Speaker 1: muscle totally can be done. But now we're talking protein, 433 00:28:28,160 --> 00:28:30,639 Speaker 1: we're talking consistency of workouts and all that kind of stuff. 434 00:28:31,000 --> 00:28:33,119 Speaker 1: But let me let me finish with this. Already going 435 00:28:33,160 --> 00:28:35,159 Speaker 1: on way too long for this one. But I used to. 436 00:28:35,240 --> 00:28:37,920 Speaker 1: You know, when I was a trainer, you know, I'd 437 00:28:37,960 --> 00:28:41,120 Speaker 1: have the clients who would say they wanted to be 438 00:28:41,320 --> 00:28:45,120 Speaker 1: a certain weight, and I say, what if you dropped 439 00:28:45,520 --> 00:28:48,800 Speaker 1: a couple of dress sizes or a couple of wayte sizes, 440 00:28:48,840 --> 00:28:51,160 Speaker 1: but you you were a little heavier or remain the 441 00:28:51,160 --> 00:28:54,720 Speaker 1: same because you put on muscle. And so many people 442 00:28:54,760 --> 00:28:57,080 Speaker 1: I don't care. I want to be that number, don't 443 00:28:57,080 --> 00:28:58,840 Speaker 1: be that number. You want to be healthy. It's about 444 00:28:58,840 --> 00:29:02,080 Speaker 1: body fat if you're really um into the numbers like that. 445 00:29:03,280 --> 00:29:06,400 Speaker 1: But when you just follow a program people consistently strength 446 00:29:06,400 --> 00:29:09,200 Speaker 1: training and the cardio and the healthy eating, and you 447 00:29:09,240 --> 00:29:11,080 Speaker 1: give it time and you make the small changes, all 448 00:29:11,080 --> 00:29:14,240 Speaker 1: of these things will fall into place, all of them. 449 00:29:14,400 --> 00:29:17,400 Speaker 1: You won't have to worry about it. I missed those 450 00:29:17,440 --> 00:29:21,240 Speaker 1: days of training clients for that reason. They say, say, 451 00:29:21,240 --> 00:29:22,840 Speaker 1: what are your goals? We go through everything I talked 452 00:29:22,840 --> 00:29:25,880 Speaker 1: about at the beginning, weight loss, feel better, put some 453 00:29:25,960 --> 00:29:27,600 Speaker 1: muscle on, and go okay, let's find an event, let's 454 00:29:27,640 --> 00:29:29,720 Speaker 1: find something to train for. Let's take our focus off that, 455 00:29:29,880 --> 00:29:32,400 Speaker 1: and let's put a plan together. And so our goal 456 00:29:32,480 --> 00:29:34,840 Speaker 1: is just to show up and do these workouts and 457 00:29:34,840 --> 00:29:37,960 Speaker 1: make these changes and all of those goals will be 458 00:29:38,000 --> 00:29:41,640 Speaker 1: achieved over time if we do that. All right, how 459 00:29:41,680 --> 00:29:44,320 Speaker 1: long should your workout be? How long should you work out? 460 00:29:44,360 --> 00:29:47,400 Speaker 1: For anyone who's listened to one or two of my 461 00:29:47,480 --> 00:29:49,720 Speaker 1: podcast and know what my answer is gonna be to this, 462 00:29:50,600 --> 00:29:52,520 Speaker 1: for Pete's sake, My most recent book is called the 463 00:29:52,520 --> 00:29:55,920 Speaker 1: micro Workout Plan. It's not about an hour, it's not 464 00:29:55,960 --> 00:30:01,600 Speaker 1: about a half hour. Minutes matter so many studies three 465 00:30:01,640 --> 00:30:07,720 Speaker 1: minute workouts, five minute workouts. It's about movement. The number 466 00:30:07,720 --> 00:30:10,160 Speaker 1: one reason people give for not exercising is they don't 467 00:30:10,160 --> 00:30:12,640 Speaker 1: have the time, because you think it has to be 468 00:30:12,680 --> 00:30:14,600 Speaker 1: an hour, because you think you have to do it 469 00:30:14,600 --> 00:30:16,720 Speaker 1: at the gym, because you think it has to be 470 00:30:16,760 --> 00:30:19,880 Speaker 1: a half hour. Three ten minute bouts of exercise have 471 00:30:19,960 --> 00:30:22,640 Speaker 1: the same effect as one continuous thirty minutes. I would 472 00:30:22,680 --> 00:30:26,640 Speaker 1: argue greater effect because many people are gonna push themselves 473 00:30:27,120 --> 00:30:31,200 Speaker 1: harder maybe during those ten minutes sections. Because they're not continuous. 474 00:30:31,360 --> 00:30:33,840 Speaker 1: You can throw in the variation you want and you're 475 00:30:33,880 --> 00:30:39,800 Speaker 1: more likely to do it. That's so important. So it's 476 00:30:39,840 --> 00:30:45,840 Speaker 1: the it's not the duration, it's the frequency that matters. Okay, 477 00:30:46,200 --> 00:30:49,640 Speaker 1: that's great news. All of that advice you have heard 478 00:30:49,680 --> 00:30:53,280 Speaker 1: for decades from people like me. Take the stairs, park 479 00:30:53,360 --> 00:30:56,360 Speaker 1: farther away, We'll go. It's ridiculous. Give us something else. No, no, no, 480 00:30:56,360 --> 00:31:00,760 Speaker 1: no one does that. That's movement throughout the day. Those 481 00:31:00,800 --> 00:31:04,520 Speaker 1: are where minutes really matter. That adds up like crazy. Then, 482 00:31:04,720 --> 00:31:07,640 Speaker 1: if you're talking workouts, you do what you can do. 483 00:31:07,680 --> 00:31:10,200 Speaker 1: If you have twenty minutes, you're gonna work out. If 484 00:31:10,200 --> 00:31:12,440 Speaker 1: you have an hour, you're gonna work out. Listen to 485 00:31:12,480 --> 00:31:15,680 Speaker 1: my podcast about how to break those up. Though. When 486 00:31:15,680 --> 00:31:17,840 Speaker 1: you have a shorter amount of time, that is the 487 00:31:17,840 --> 00:31:21,120 Speaker 1: perfect time to throw in intensity, to do interval work, 488 00:31:21,200 --> 00:31:25,880 Speaker 1: to do speed work, to do hills incline, that type 489 00:31:25,880 --> 00:31:28,880 Speaker 1: of workout. When you have a longer duration, that's where 490 00:31:28,880 --> 00:31:30,800 Speaker 1: you go, I'm gonna get on my stationary bike and 491 00:31:30,800 --> 00:31:34,680 Speaker 1: I'm gonna watch my favorite show for half hour. So 492 00:31:34,760 --> 00:31:37,160 Speaker 1: you want steady state workouts, Those are longer ones when 493 00:31:37,160 --> 00:31:39,120 Speaker 1: you have more time. So go by the time you 494 00:31:39,200 --> 00:31:45,520 Speaker 1: have available and go by the mood you're in. But 495 00:31:45,680 --> 00:31:51,440 Speaker 1: know that doing five minute workouts throughout the day, it's 496 00:31:51,600 --> 00:31:54,080 Speaker 1: connected in that you do that five minutes in the morning, 497 00:31:54,720 --> 00:31:57,720 Speaker 1: you feel better about yourself, You're more awake, You're gonna 498 00:31:57,720 --> 00:32:00,360 Speaker 1: make better food choices, feel better about your elf. You're 499 00:32:00,360 --> 00:32:03,120 Speaker 1: going to move more throughout the day. That snowball effect 500 00:32:03,640 --> 00:32:07,640 Speaker 1: of less movement, not feeling good about yourself, trying fat diets, 501 00:32:07,680 --> 00:32:10,520 Speaker 1: thinking you failed, thinking you have to do an hour, 502 00:32:10,640 --> 00:32:12,960 Speaker 1: Thinking you have to do things that aren't fun. That's 503 00:32:13,000 --> 00:32:19,760 Speaker 1: the problem. Another great podcast I had on this why 504 00:32:20,000 --> 00:32:21,520 Speaker 1: you should do two to days if you want to 505 00:32:21,520 --> 00:32:23,160 Speaker 1: do a little bit more. You're like Tom, listen, I 506 00:32:23,200 --> 00:32:26,400 Speaker 1: need my hour whatever, Okay, some days, do what I'm 507 00:32:26,400 --> 00:32:28,400 Speaker 1: gonna do today. I did a half hour this morning. 508 00:32:28,440 --> 00:32:30,760 Speaker 1: I'm going to do a half hour tonight. Didn't feel 509 00:32:30,760 --> 00:32:35,680 Speaker 1: like doing a continuous hour. Alright. Final one, how do 510 00:32:35,760 --> 00:32:39,000 Speaker 1: you lose weight fast? Now? I saw a really funny 511 00:32:39,040 --> 00:32:42,600 Speaker 1: meme recently about this very topic, and I have made 512 00:32:42,640 --> 00:32:45,680 Speaker 1: this joke myself over the years. Basically it was alluding 513 00:32:45,680 --> 00:32:52,280 Speaker 1: to not alluding to illegal drugs. Now, that is pretty 514 00:32:52,360 --> 00:32:58,120 Speaker 1: much how it happens. In other words, nothing healthy. We'll 515 00:32:58,120 --> 00:33:00,920 Speaker 1: take weight off fast, and there is always a cost, 516 00:33:02,440 --> 00:33:04,920 Speaker 1: And so I joke, but I don't. This is the math. People. 517 00:33:05,560 --> 00:33:08,200 Speaker 1: You didn't gain ten pounds in a week, You're not 518 00:33:08,240 --> 00:33:11,840 Speaker 1: going to lose ten pounds in a week. Can you 519 00:33:11,880 --> 00:33:14,320 Speaker 1: do some really unhealthy things that will take ten pounds 520 00:33:14,360 --> 00:33:17,600 Speaker 1: off the scale. Today out how much weight you have 521 00:33:17,640 --> 00:33:20,080 Speaker 1: to lose. Sure, we've all seen and heard of the 522 00:33:20,080 --> 00:33:24,760 Speaker 1: Biggest Loser and watch that kind of stuff, But what's 523 00:33:24,800 --> 00:33:27,840 Speaker 1: the story about. Most of those people gained it all 524 00:33:27,840 --> 00:33:30,880 Speaker 1: back and more. You don't want to lose weight fast 525 00:33:32,200 --> 00:33:36,720 Speaker 1: one to two pounds a week. Now do the math. 526 00:33:39,760 --> 00:33:43,680 Speaker 1: That's fifty pounds in a year or a hundred pounds 527 00:33:43,720 --> 00:33:49,560 Speaker 1: in a year. That's amazing, and that's sustainable. So that's 528 00:33:49,640 --> 00:33:53,440 Speaker 1: five dred calories less per day to lose a pound 529 00:33:53,440 --> 00:33:57,040 Speaker 1: a week, and that's two fifty through exercise if you're 530 00:33:57,040 --> 00:33:59,600 Speaker 1: doing a half hour Here we go people, half hour 531 00:34:00,120 --> 00:34:04,560 Speaker 1: day exercise, whatever you do, whatever you love, walking, swimming, 532 00:34:05,240 --> 00:34:08,919 Speaker 1: and then two collies less in your mouth consistently. That's 533 00:34:08,920 --> 00:34:15,359 Speaker 1: one soda, that's you know, one less glass of wine, 534 00:34:15,360 --> 00:34:19,400 Speaker 1: depending on how big a glass of wine you poor. 535 00:34:21,200 --> 00:34:26,839 Speaker 1: But this is the excessive moderation that works. I never 536 00:34:27,040 --> 00:34:31,480 Speaker 1: wanted a client to lose weight really quickly. It's unsustainable, 537 00:34:31,520 --> 00:34:34,680 Speaker 1: it's unhealthy. End As I said at the beginning, that 538 00:34:35,080 --> 00:34:40,760 Speaker 1: quick weight loss comes with muscle loss because you're starving 539 00:34:40,760 --> 00:34:48,560 Speaker 1: yourself and you're doing unhealthy things. So you're losing some muscle, 540 00:34:49,120 --> 00:34:51,879 Speaker 1: you're losing a lot of water, and you're losing some fat. 541 00:34:53,239 --> 00:34:57,920 Speaker 1: So you don't want to lose weight fast. And any 542 00:34:58,080 --> 00:35:01,480 Speaker 1: fitness professional worth their salt, I would say give you 543 00:35:01,520 --> 00:35:09,080 Speaker 1: that answer. Now, I mean end with you know, there 544 00:35:09,080 --> 00:35:12,600 Speaker 1: are celebrities you'll see these workouts and this is this 545 00:35:12,920 --> 00:35:14,880 Speaker 1: goes right to what we're talking about here. You google 546 00:35:16,880 --> 00:35:19,200 Speaker 1: so many of them, especially men. They are doing unhealthy 547 00:35:19,200 --> 00:35:20,719 Speaker 1: things for their bodies. Hate to tell you I worked 548 00:35:20,760 --> 00:35:24,000 Speaker 1: with them. I worked with them. Give you more stories 549 00:35:24,000 --> 00:35:27,480 Speaker 1: about that over the years. I didn't prescribe anything or 550 00:35:28,080 --> 00:35:31,600 Speaker 1: you know, not a doctor first of all. Uh. I 551 00:35:31,640 --> 00:35:35,799 Speaker 1: saw what they did, is what I should say. And 552 00:35:35,840 --> 00:35:38,960 Speaker 1: the ones that I did work with, um it was 553 00:35:39,200 --> 00:35:43,360 Speaker 1: I was there for the strength and the cardio. That's it. 554 00:35:44,200 --> 00:35:48,640 Speaker 1: The workouts, I would say, you know, I don't want 555 00:35:48,640 --> 00:35:52,000 Speaker 1: to go there. That's not what I'm about. I'll leave 556 00:35:52,040 --> 00:35:54,480 Speaker 1: it at that, all right. Uh. My goal is to 557 00:35:54,480 --> 00:35:56,680 Speaker 1: be as healthy as possible, to live as long as 558 00:35:56,680 --> 00:36:01,080 Speaker 1: I can. Movie Stars, actors, uh, they're different. You know, 559 00:36:03,280 --> 00:36:05,200 Speaker 1: they get paid a lot of money to look different 560 00:36:05,600 --> 00:36:09,960 Speaker 1: than you and I. Professional athletes, same thing. They get 561 00:36:09,960 --> 00:36:11,560 Speaker 1: paid a lot of money to perform better than you 562 00:36:11,600 --> 00:36:14,439 Speaker 1: and I, and unfortunately that comes at a cost. Leave 563 00:36:14,480 --> 00:36:17,560 Speaker 1: it at that. My point is, you don't want to 564 00:36:17,600 --> 00:36:21,320 Speaker 1: lose weight fast. You want to lose weight intelligently, smart, 565 00:36:22,520 --> 00:36:24,279 Speaker 1: in a smart way, in a way that you're gonna 566 00:36:24,320 --> 00:36:29,080 Speaker 1: do for a lifetime. And I love to hear from people, 567 00:36:29,080 --> 00:36:31,799 Speaker 1: and I'm hearing more and more as the show progresses, 568 00:36:32,640 --> 00:36:36,720 Speaker 1: who are taking this advice, implementing it, giving a time 569 00:36:37,120 --> 00:36:40,960 Speaker 1: and you're gonna see results. So let's finish with that 570 00:36:41,680 --> 00:36:45,640 Speaker 1: great questions that people are typing into Google. But you've 571 00:36:45,640 --> 00:36:48,720 Speaker 1: got to be very careful where you get those answers. 572 00:36:49,400 --> 00:36:53,040 Speaker 1: What you're already doing it right, all right? Any additional 573 00:36:53,120 --> 00:37:00,000 Speaker 1: questions reach out. Tom h Fit is Instagram, Tom h 574 00:37:00,040 --> 00:37:03,040 Speaker 1: Fit is Twitter. I just started a TikTok account. I 575 00:37:03,120 --> 00:37:08,520 Speaker 1: can't believe that torturous. I'm gonna be putting workouts there 576 00:37:08,560 --> 00:37:10,759 Speaker 1: for you too, So for those of you who are 577 00:37:10,760 --> 00:37:14,200 Speaker 1: into that, uh, look for that soon. Tom h Vette. 578 00:37:14,200 --> 00:37:17,400 Speaker 1: Everything's Tom h Vette, um except for the website Fitness 579 00:37:17,440 --> 00:37:19,239 Speaker 1: Disrupted dot com and go there. Email me through the 580 00:37:19,239 --> 00:37:21,120 Speaker 1: site as well. One thing, let me finish with this 581 00:37:21,280 --> 00:37:24,120 Speaker 1: that makes me really sad is when and I've I 582 00:37:24,200 --> 00:37:26,759 Speaker 1: have this daily you know, where someone will say to me, 583 00:37:26,840 --> 00:37:29,160 Speaker 1: knowing what I do, Oh, I'm following this new plan, 584 00:37:29,239 --> 00:37:31,560 Speaker 1: this new diet, this new program, using this new product 585 00:37:31,560 --> 00:37:34,360 Speaker 1: that I found on the internet, and They'll start to 586 00:37:34,400 --> 00:37:38,640 Speaker 1: tell me about it, and I'll know that it's not 587 00:37:38,719 --> 00:37:44,040 Speaker 1: what they're told it is. And that makes me sad, 588 00:37:44,640 --> 00:37:49,319 Speaker 1: It really does. And you know, I don't offer information 589 00:37:49,400 --> 00:37:52,239 Speaker 1: unless it's asked for, and then I'm very cautious. You know, 590 00:37:53,960 --> 00:37:56,359 Speaker 1: this is where I give the information. But my point 591 00:37:56,360 --> 00:37:57,719 Speaker 1: is makes me sad because you're wasting your time and 592 00:37:57,719 --> 00:38:01,040 Speaker 1: your money. This is our health and that's not okay. 593 00:38:02,719 --> 00:38:07,160 Speaker 1: At the very least. You're wasting money and the extremes 594 00:38:07,200 --> 00:38:09,960 Speaker 1: you're you're doing unhealthy things that are going to affect 595 00:38:09,960 --> 00:38:12,640 Speaker 1: your longevity and quality of life and all things like that. 596 00:38:12,760 --> 00:38:15,080 Speaker 1: So give a time, listen to the right information, keep 597 00:38:15,120 --> 00:38:18,680 Speaker 1: listening to the show. All right, thank you for listening. 598 00:38:19,320 --> 00:38:23,040 Speaker 1: Remember there's three things we all control, how much we move, 599 00:38:23,080 --> 00:38:25,520 Speaker 1: where we put in st mouse, and our attitudes. And 600 00:38:25,640 --> 00:38:30,840 Speaker 1: that is awesome. I am Tom Holland, exercise physiologist, certified 601 00:38:30,840 --> 00:38:39,360 Speaker 1: sports nutritionists. Believe in yourself fitness, Disrupted is a production 602 00:38:39,360 --> 00:38:42,720 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 603 00:38:43,080 --> 00:38:46,480 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 604 00:38:46,560 --> 00:38:48,160 Speaker 1: you listen to your favorite shows.