1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,600 --> 00:00:15,320 Speaker 1: I am Tom Holland, and this is fitness disrupted. Plateau, 3 00:00:15,520 --> 00:00:19,280 Speaker 1: a state of little or no change following a period 4 00:00:19,400 --> 00:00:23,960 Speaker 1: of activity or progress when it comes to losing weight, 5 00:00:24,280 --> 00:00:28,200 Speaker 1: when it comes to your exercise program. This is the 6 00:00:28,240 --> 00:00:32,760 Speaker 1: dreaded plateau. This is that point that you have experience 7 00:00:32,920 --> 00:00:37,120 Speaker 1: just about everyone who has started a fitness program, a 8 00:00:37,120 --> 00:00:40,159 Speaker 1: weight loss program, and I'm here to tell you that 9 00:00:40,800 --> 00:00:42,479 Speaker 1: you can break through it. I'm gonna give you the 10 00:00:42,560 --> 00:00:45,279 Speaker 1: reasons why it happens, but I'm also here to tell 11 00:00:45,320 --> 00:00:49,040 Speaker 1: you that it happens. It happens. I did a show 12 00:00:49,080 --> 00:00:52,480 Speaker 1: recently about the scale and weight loss, and I've talked 13 00:00:52,479 --> 00:00:56,920 Speaker 1: about it on numerous other podcasts. Weight loss is not linear. 14 00:00:57,520 --> 00:01:00,680 Speaker 1: In other words, the line doesn't go down every single day. 15 00:01:00,800 --> 00:01:04,520 Speaker 1: You do not step on the scale and see weight 16 00:01:04,560 --> 00:01:07,399 Speaker 1: loss every single day. If you did, it would be easy. 17 00:01:07,520 --> 00:01:10,679 Speaker 1: If you did, everyone would do it. But there are 18 00:01:10,720 --> 00:01:14,760 Speaker 1: reasons why you plateau. There are reasons why you don't 19 00:01:14,800 --> 00:01:19,680 Speaker 1: see the weight loss or progress that you are trying 20 00:01:19,720 --> 00:01:22,319 Speaker 1: to achieve. And that's what this show is about. As 21 00:01:22,360 --> 00:01:24,720 Speaker 1: I was preparing my notes for this show, I realized 22 00:01:24,760 --> 00:01:27,600 Speaker 1: that just about every podcast I have done is about 23 00:01:27,640 --> 00:01:30,760 Speaker 1: just this. It's about getting you results right. It's about 24 00:01:30,760 --> 00:01:36,280 Speaker 1: avoiding the plateau, about not seeing results. So I could 25 00:01:36,280 --> 00:01:38,720 Speaker 1: literally just list off all the shows I have done 26 00:01:38,800 --> 00:01:41,640 Speaker 1: up until this point and talk about them, because they 27 00:01:41,640 --> 00:01:46,399 Speaker 1: are all about that. This whole show is about exercise science, 28 00:01:46,520 --> 00:01:49,720 Speaker 1: doing it right, busting through those myths, making sure that 29 00:01:49,760 --> 00:01:53,200 Speaker 1: you don't make those mistakes right off the bat, and 30 00:01:53,240 --> 00:01:56,800 Speaker 1: follow programs and advice and diets that are not going 31 00:01:56,880 --> 00:02:00,680 Speaker 1: to get you the results you want. And you know, 32 00:02:00,720 --> 00:02:03,840 Speaker 1: it's quite often called hacks, and I hate that term, 33 00:02:04,120 --> 00:02:07,520 Speaker 1: and I hate the word hate, but they're not hacks. 34 00:02:07,880 --> 00:02:12,560 Speaker 1: It's science. So all of the tips and the shows 35 00:02:12,639 --> 00:02:16,680 Speaker 1: I have done on all the specific elements of exercise 36 00:02:16,720 --> 00:02:20,400 Speaker 1: and nutrition are for the show to make sure you 37 00:02:20,440 --> 00:02:25,280 Speaker 1: see results. And the term I use and is the 38 00:02:25,680 --> 00:02:30,360 Speaker 1: like overarching philosophy that I, you know, put out there, 39 00:02:30,639 --> 00:02:34,680 Speaker 1: it's excessive moderation. And I'll talk about that. Excessive moderation 40 00:02:35,440 --> 00:02:38,600 Speaker 1: doing a little of everything a lot, not doing a 41 00:02:38,600 --> 00:02:42,200 Speaker 1: lot of one thing a little bit. And that's how 42 00:02:42,240 --> 00:02:46,200 Speaker 1: you avoid sticking in a plateau, because they're gonna happen. 43 00:02:46,680 --> 00:02:48,640 Speaker 1: They're gonna happen. And that's what we're talking about. You 44 00:02:48,639 --> 00:02:51,840 Speaker 1: know what a plateau is. It's your body telling you 45 00:02:51,840 --> 00:02:57,280 Speaker 1: you need to change something. It's that simple. It happens, 46 00:02:57,600 --> 00:02:59,680 Speaker 1: and it happens at different times for different people for 47 00:02:59,680 --> 00:03:03,320 Speaker 1: different reasons. But that should be good news that when 48 00:03:03,320 --> 00:03:05,960 Speaker 1: you hit that plateau, it's not the end of the 49 00:03:06,000 --> 00:03:09,760 Speaker 1: world and it doesn't mean you quit. And that is 50 00:03:09,800 --> 00:03:13,760 Speaker 1: the most important part of this show, that you don't quit, 51 00:03:14,480 --> 00:03:18,600 Speaker 1: that you never quit, that you say, Okay, I'm gonna 52 00:03:18,720 --> 00:03:22,520 Speaker 1: apply the principles Tom talks about to get through this, 53 00:03:23,720 --> 00:03:26,000 Speaker 1: but it happens to everyone. Weight loss is not linear, 54 00:03:26,200 --> 00:03:29,080 Speaker 1: and I should say that as well. Plateau of what 55 00:03:30,240 --> 00:03:33,320 Speaker 1: you know. Quite often all these articles out there, they 56 00:03:33,320 --> 00:03:36,720 Speaker 1: don't talk about the specific So you're plateaung what is 57 00:03:36,720 --> 00:03:40,120 Speaker 1: your goal? Is your goal strength? And I'll talk about 58 00:03:40,160 --> 00:03:44,480 Speaker 1: that like to to to improve you know, your performance, 59 00:03:44,680 --> 00:03:51,800 Speaker 1: whether it's you know, strength training, cardiovascular type, exercise, sports plateaus, 60 00:03:51,880 --> 00:03:54,320 Speaker 1: or your body telling you something. And I'm gonna get 61 00:03:54,320 --> 00:03:56,560 Speaker 1: to that. The science of it, right, there are three 62 00:03:56,640 --> 00:04:01,320 Speaker 1: basic points that are connected to your plateau, and this 63 00:04:01,360 --> 00:04:05,760 Speaker 1: is science. People overload adaptation and progression and then keep 64 00:04:05,760 --> 00:04:09,160 Speaker 1: it simple so you can take the advice and the 65 00:04:09,320 --> 00:04:12,680 Speaker 1: science and apply it right away. Okay, So we're gonna 66 00:04:12,720 --> 00:04:15,280 Speaker 1: talk about overload, We're gonna talk about adaptation, We're talking 67 00:04:15,280 --> 00:04:18,240 Speaker 1: about progression, and then I'm gonna give you all of 68 00:04:18,279 --> 00:04:22,120 Speaker 1: the other reasons that are connected to that that you're 69 00:04:22,160 --> 00:04:25,719 Speaker 1: not seeing results, because that's what I'm here to help 70 00:04:25,760 --> 00:04:29,239 Speaker 1: you do. Get you the greatest results in the shortest 71 00:04:29,279 --> 00:04:33,440 Speaker 1: amount of time with the least likelihood of injury. That's 72 00:04:33,480 --> 00:04:38,880 Speaker 1: my job. Quick break. When we come back, overload, adaptation, progression, 73 00:04:39,440 --> 00:04:43,440 Speaker 1: and how to get through that plateau that we all 74 00:04:43,600 --> 00:04:58,360 Speaker 1: myself included experience. We'll be right back. We're talking about plateaus. 75 00:04:58,360 --> 00:05:01,360 Speaker 1: And as I record this show, I just got back 76 00:05:01,440 --> 00:05:05,720 Speaker 1: from a two week vacation and I've done this vacation 77 00:05:05,800 --> 00:05:09,360 Speaker 1: for decades, and usually within this vacation I do a camp. 78 00:05:09,560 --> 00:05:12,960 Speaker 1: I've talked about it before. One of the greatest things 79 00:05:13,000 --> 00:05:17,080 Speaker 1: I have ever done in in the fitness industry for myself, 80 00:05:17,160 --> 00:05:20,080 Speaker 1: because it came out of nothing. I created it, it 81 00:05:20,160 --> 00:05:22,680 Speaker 1: took years to get started. I operated in the red 82 00:05:22,720 --> 00:05:24,960 Speaker 1: and it's just turned into an amazing, amazing thing. But 83 00:05:25,000 --> 00:05:26,800 Speaker 1: I wasn't able to do it this year, so it's 84 00:05:26,800 --> 00:05:30,440 Speaker 1: a two week beach fitness camp on Nantucket Island. It's 85 00:05:30,440 --> 00:05:34,040 Speaker 1: turned into this incredible thing. I've literally seen you know, 86 00:05:34,200 --> 00:05:37,960 Speaker 1: kids who started at thirteen fourteen in this camp, and 87 00:05:38,000 --> 00:05:41,040 Speaker 1: it's a mix of adults and and teenagers, mostly adults, 88 00:05:41,400 --> 00:05:44,039 Speaker 1: but I've seen them grow up. Because I've done this 89 00:05:44,080 --> 00:05:46,039 Speaker 1: camp for over twenty years, I couldn't do it this 90 00:05:46,120 --> 00:05:48,240 Speaker 1: year thanks to COVID. And I tell you that just 91 00:05:48,279 --> 00:05:53,080 Speaker 1: because I had the opportunity now because it was every day, 92 00:05:53,279 --> 00:05:56,680 Speaker 1: week days, and you know, uh, it took took time 93 00:05:56,680 --> 00:06:01,240 Speaker 1: in the morning, and now I could get different workouts 94 00:06:01,240 --> 00:06:05,200 Speaker 1: in for myself. And so it goes to plateaus, it 95 00:06:05,240 --> 00:06:07,960 Speaker 1: goes to mixing it up, and it goes to the 96 00:06:08,040 --> 00:06:15,680 Speaker 1: principles I'm going to talk about, especially adaptation, especially adaptation. 97 00:06:16,040 --> 00:06:19,520 Speaker 1: So I got in bike rides and runs. I ran 98 00:06:19,600 --> 00:06:23,039 Speaker 1: with my wife almost every day. Now we haven't been 99 00:06:23,080 --> 00:06:25,560 Speaker 1: able to do that because of work and family and 100 00:06:25,600 --> 00:06:29,480 Speaker 1: things like that, but it's all connected to this adaptation 101 00:06:29,640 --> 00:06:33,120 Speaker 1: and plateau principle that this show is all about. So 102 00:06:33,200 --> 00:06:35,520 Speaker 1: first and foremost, we have to go to your goals 103 00:06:35,560 --> 00:06:39,840 Speaker 1: and your expectations. If weight loss is the goal, and 104 00:06:40,000 --> 00:06:44,280 Speaker 1: that's the primary concept of plateaus. People say, I've been 105 00:06:44,279 --> 00:06:47,360 Speaker 1: losing weight and I'm stopped. I've stopped seeing weight loss, 106 00:06:48,839 --> 00:06:50,960 Speaker 1: And first and foremost, you need to realize that that's 107 00:06:51,000 --> 00:06:53,520 Speaker 1: going to happen. That weight loss is not linear, and 108 00:06:53,600 --> 00:06:55,720 Speaker 1: day to day, if you weigh yourself every day, I 109 00:06:55,800 --> 00:06:58,360 Speaker 1: just did a show on that, so many things can 110 00:06:58,400 --> 00:07:01,520 Speaker 1: affect that can affect what you see on the scale 111 00:07:02,040 --> 00:07:05,719 Speaker 1: day to day. I lose four pounds of fluid in 112 00:07:05,839 --> 00:07:11,160 Speaker 1: one hour of a hot Cardiovascar workout. So you need 113 00:07:11,200 --> 00:07:14,600 Speaker 1: to realize that if weight loss is your goal, that 114 00:07:14,720 --> 00:07:19,600 Speaker 1: it's not linear, and that you didn't gain all the 115 00:07:19,640 --> 00:07:21,400 Speaker 1: weight in a week or a month, and you're not 116 00:07:21,400 --> 00:07:25,440 Speaker 1: gonna lose it quickly. You don't want to lose it quickly. 117 00:07:25,480 --> 00:07:27,360 Speaker 1: People are always shocked. Back when I was a trainer, 118 00:07:27,400 --> 00:07:28,720 Speaker 1: and I would say that to the clients, like, I 119 00:07:28,760 --> 00:07:32,720 Speaker 1: don't want to see uh, three pounds of weight loss 120 00:07:32,720 --> 00:07:36,280 Speaker 1: a day. I know that that's fluid. I want the 121 00:07:36,400 --> 00:07:40,720 Speaker 1: steady progression. And you need to have the long term 122 00:07:40,720 --> 00:07:44,520 Speaker 1: approach to health and wellness and weight loss. And when 123 00:07:44,560 --> 00:07:48,240 Speaker 1: you do that, it actually becomes easier when you don't 124 00:07:48,240 --> 00:07:52,520 Speaker 1: expect weight loss of epic proportions in a week or 125 00:07:52,520 --> 00:07:55,000 Speaker 1: two weeks or even a month. And when you see 126 00:07:55,000 --> 00:07:58,160 Speaker 1: programs that promise that, they are absolutely flawed from the start. 127 00:07:58,200 --> 00:08:00,200 Speaker 1: And that's what the show is about. When it comes 128 00:08:00,240 --> 00:08:04,720 Speaker 1: to the goal expectations and plateaus and getting discouraged. You 129 00:08:04,800 --> 00:08:09,080 Speaker 1: can't start with one of those programs and expect to 130 00:08:09,160 --> 00:08:14,480 Speaker 1: be successful long term. You just can't because they're unsustainable 131 00:08:14,560 --> 00:08:18,400 Speaker 1: and they do negative things to your body and your 132 00:08:18,720 --> 00:08:22,200 Speaker 1: your psychology when it comes to sticking with a program. 133 00:08:22,240 --> 00:08:25,760 Speaker 1: All right, so you have to be honest and follow 134 00:08:26,520 --> 00:08:31,000 Speaker 1: a balanced program from the start. Okay. So when we 135 00:08:31,040 --> 00:08:37,920 Speaker 1: talk about diets, it's numbers. It is simple numbers, and 136 00:08:37,960 --> 00:08:40,800 Speaker 1: then you take into account all the daily fluctuations. So 137 00:08:40,800 --> 00:08:45,680 Speaker 1: in other words, they pound us thirty fred calories. Generally speaking, 138 00:08:46,360 --> 00:08:51,600 Speaker 1: weight loss is taking out two hundred fifty five hundred 139 00:08:51,600 --> 00:08:58,400 Speaker 1: calories per day expenditure, so that's exercise and diet. So 140 00:08:58,520 --> 00:09:01,240 Speaker 1: a goal weight loss of one to two pounds a 141 00:09:01,280 --> 00:09:07,600 Speaker 1: week is awesome and sustainable and doable and meaningful. If 142 00:09:07,640 --> 00:09:09,440 Speaker 1: you tell me you lost eight pounds in a week, 143 00:09:09,720 --> 00:09:14,760 Speaker 1: I go, okay, that was primarily fluid, because no amount 144 00:09:14,800 --> 00:09:18,720 Speaker 1: of exercise is going to get you eight pounds of 145 00:09:18,840 --> 00:09:23,400 Speaker 1: fat loss in seven days. Okay, So you just have 146 00:09:23,520 --> 00:09:26,600 Speaker 1: to be honest about those goals and the expectations from 147 00:09:26,600 --> 00:09:33,280 Speaker 1: the start, and then it becomes easier. Okay. So the 148 00:09:33,320 --> 00:09:36,520 Speaker 1: plateau is going to happen when I lose weight for 149 00:09:36,600 --> 00:09:40,040 Speaker 1: my races, talked about that, did a whole show about that. 150 00:09:40,240 --> 00:09:42,880 Speaker 1: I know, And if I if this were a TV 151 00:09:43,160 --> 00:09:45,720 Speaker 1: show where I could do visuals, I could show you 152 00:09:45,840 --> 00:09:49,360 Speaker 1: my weight loss and there are peaks and valleys, and 153 00:09:49,400 --> 00:09:52,560 Speaker 1: it goes up and it goes down. But here is 154 00:09:52,640 --> 00:09:56,760 Speaker 1: the thing that I have seen over decades working with 155 00:09:56,840 --> 00:10:00,360 Speaker 1: thousands of people. Right at the point most people are 156 00:10:00,360 --> 00:10:04,400 Speaker 1: going to see the results really kick in is when 157 00:10:04,440 --> 00:10:09,000 Speaker 1: they quit. Is when they quit because you see those 158 00:10:09,520 --> 00:10:13,520 Speaker 1: sudden you know the results, you get quickly, right, You 159 00:10:13,559 --> 00:10:16,720 Speaker 1: get motivated, whatever the reason is, New Year's you've got 160 00:10:16,760 --> 00:10:20,240 Speaker 1: an event coming up, whatever it is. You're motivated, You 161 00:10:20,360 --> 00:10:23,040 Speaker 1: change your diet, you do a bunch of workouts, and 162 00:10:23,080 --> 00:10:28,280 Speaker 1: the way it comes off, and then that motivation changes 163 00:10:28,440 --> 00:10:37,520 Speaker 1: or waynes and the plateau happens. It's just about exactly 164 00:10:37,559 --> 00:10:40,360 Speaker 1: what I have seen for so many years. And white 165 00:10:40,360 --> 00:10:43,800 Speaker 1: people go to the gym for six, eight, ten weeks 166 00:10:43,840 --> 00:10:49,400 Speaker 1: and then stop. It's all connected. It's all connected, all right. 167 00:10:49,520 --> 00:10:53,560 Speaker 1: So when I would tell clients just keep showing up, 168 00:10:54,000 --> 00:10:56,920 Speaker 1: just keep showing up, I promise you you will see 169 00:10:56,920 --> 00:11:00,920 Speaker 1: those results. And if you take every single podcast that 170 00:11:01,000 --> 00:11:05,000 Speaker 1: I've done and all the changes and the science, and 171 00:11:05,120 --> 00:11:08,040 Speaker 1: I'll call them tips, tricks, whatever you want. I don't 172 00:11:08,080 --> 00:11:10,800 Speaker 1: like those terms, but it just, you know, clarifies it 173 00:11:10,840 --> 00:11:12,679 Speaker 1: for most people. When you take all of this stuff 174 00:11:12,720 --> 00:11:19,120 Speaker 1: and you put it together, you constantly get results, not 175 00:11:19,240 --> 00:11:21,000 Speaker 1: always on the scale. And that's how I'm going to 176 00:11:21,080 --> 00:11:26,040 Speaker 1: finish the show, because so many of these shows come 177 00:11:26,080 --> 00:11:31,160 Speaker 1: back to it's not all about weight loss. You're you're 178 00:11:31,240 --> 00:11:35,840 Speaker 1: not hitting a plateau when it comes to doing good 179 00:11:35,880 --> 00:11:40,199 Speaker 1: things for your body, and that is so important. I'm 180 00:11:40,200 --> 00:11:42,200 Speaker 1: gonna leave that to the end of the show, all right, 181 00:11:42,240 --> 00:11:45,600 Speaker 1: So let's go to the science. Talked about overload, adaptation, progression. 182 00:11:45,640 --> 00:11:47,760 Speaker 1: Those are the three things you need to know when 183 00:11:47,760 --> 00:11:51,040 Speaker 1: it comes to your strength training and cardio program. And 184 00:11:51,120 --> 00:11:52,800 Speaker 1: so many of the shows I have done are all 185 00:11:52,840 --> 00:11:58,360 Speaker 1: about that. So overload overload principle so simple to kind 186 00:11:58,400 --> 00:12:04,040 Speaker 1: of grasp when it comes to strength training and also cardiovascular. Okay, 187 00:12:04,040 --> 00:12:07,559 Speaker 1: and here's the Here's one of the definitions I pulled 188 00:12:07,640 --> 00:12:13,040 Speaker 1: for this very reason. It says so overload. They defined 189 00:12:13,080 --> 00:12:16,040 Speaker 1: it as, in order to improve, athletes must continually work 190 00:12:16,120 --> 00:12:19,960 Speaker 1: harder as their bodies adjust to existing workouts. I say, no, 191 00:12:20,640 --> 00:12:26,160 Speaker 1: not harder, smarter, But there is truth to that. So 192 00:12:26,240 --> 00:12:29,680 Speaker 1: overload principle means you need to challenge your body. You 193 00:12:29,679 --> 00:12:33,240 Speaker 1: know the I say all the time that so many 194 00:12:33,280 --> 00:12:35,719 Speaker 1: of the solutions, the answers are right there on Instagram, 195 00:12:35,880 --> 00:12:39,960 Speaker 1: all of the memes people post. People just don't follow them. Okay, 196 00:12:40,080 --> 00:12:42,240 Speaker 1: if it doesn't challenge you, it doesn't change you. But 197 00:12:42,360 --> 00:12:45,800 Speaker 1: challenge doesn't mean it needs to hurt. Challenge doesn't mean 198 00:12:46,080 --> 00:12:49,880 Speaker 1: it needs to be ridiculously heavy or ridiculously hard. It 199 00:12:49,960 --> 00:12:52,679 Speaker 1: needs to be Here's the term. If there's one thing 200 00:12:52,720 --> 00:12:54,440 Speaker 1: you take away from this show when it comes to 201 00:12:54,679 --> 00:13:01,760 Speaker 1: adaptation and overload, it's different. Different. Okay, how many times 202 00:13:01,760 --> 00:13:05,959 Speaker 1: some people said, hey, Tom, you should take this bar class, 203 00:13:05,960 --> 00:13:09,720 Speaker 1: this pilates class, something I haven't done before. When I 204 00:13:09,800 --> 00:13:14,120 Speaker 1: do that that different workout, that different type of exercise, 205 00:13:14,400 --> 00:13:19,520 Speaker 1: I am ridiculously sore. Now I exercise a lot, I run, 206 00:13:19,880 --> 00:13:25,559 Speaker 1: I bike, I swim, I strength trained, anything different challenges 207 00:13:25,600 --> 00:13:29,640 Speaker 1: the body, so it doesn't have to be ridiculously heavy. 208 00:13:29,920 --> 00:13:34,360 Speaker 1: You don't need to put yourself at risk of injury 209 00:13:34,400 --> 00:13:39,360 Speaker 1: to overload and to prevent the plateau. And that is 210 00:13:39,400 --> 00:13:43,520 Speaker 1: so important. But when it comes to strength training in 211 00:13:43,640 --> 00:13:47,960 Speaker 1: simple terms, you can't continue to use the same lightweight 212 00:13:48,040 --> 00:13:52,200 Speaker 1: over and over and expect to see the results because 213 00:13:52,200 --> 00:13:54,720 Speaker 1: the body needs to be challenged. So that is a 214 00:13:54,800 --> 00:13:59,720 Speaker 1: simple start to the overload principle. But it's not about harder, 215 00:14:00,160 --> 00:14:02,960 Speaker 1: it's about smarter. I can say to you, sure, go 216 00:14:03,040 --> 00:14:05,800 Speaker 1: do a hundred perpies, do a hundred push ups, you know, 217 00:14:05,920 --> 00:14:09,920 Speaker 1: lift this ridiculously heavy weight or tire whatever. That's not 218 00:14:10,840 --> 00:14:13,240 Speaker 1: how I do it, and that's not how uh you 219 00:14:13,280 --> 00:14:15,800 Speaker 1: do it safely and you progress, which will be the 220 00:14:15,800 --> 00:14:22,160 Speaker 1: final of these three exercise science concepts. All right, so overload, 221 00:14:22,360 --> 00:14:24,840 Speaker 1: but yes, so for those of you who are worried 222 00:14:24,840 --> 00:14:27,720 Speaker 1: about bulk. One of the first shows I did for 223 00:14:27,800 --> 00:14:32,400 Speaker 1: Fitness Disrupted, you need to challenge your muscle. If it 224 00:14:32,400 --> 00:14:34,880 Speaker 1: doesn't challenge, it doesn't change. The body is a very 225 00:14:34,960 --> 00:14:38,200 Speaker 1: smart machine. It adapts to any stressor imposed upon it. 226 00:14:38,560 --> 00:14:40,720 Speaker 1: And the question is how long. And I did the 227 00:14:40,720 --> 00:14:45,760 Speaker 1: show on muscle confusion. Generally speaking, when you are strength 228 00:14:45,800 --> 00:14:50,120 Speaker 1: training ten to fifteen repetitions for most of you, now 229 00:14:50,160 --> 00:14:52,760 Speaker 1: there's strength and power and stuff like that. For people 230 00:14:52,800 --> 00:14:56,040 Speaker 1: who are trying to change body composition, get a little stronger, 231 00:14:56,200 --> 00:14:59,880 Speaker 1: prevent injury. The vast majority of you, and by the way, 232 00:15:00,080 --> 00:15:02,600 Speaker 1: even those of you who are you know, performance athletes, 233 00:15:02,800 --> 00:15:05,680 Speaker 1: still holds true to a large degree, ten to fifteen 234 00:15:05,720 --> 00:15:09,280 Speaker 1: repetitions of an exercise where the final few repetitions are 235 00:15:09,360 --> 00:15:14,120 Speaker 1: difficult without losing form. I have said those words for 236 00:15:14,800 --> 00:15:21,160 Speaker 1: decades and they still hold true. Ten to fifteen repetitions squats, bicept, curls, 237 00:15:21,400 --> 00:15:26,440 Speaker 1: chest press, lat, pulled down, shoulder raises, by and large, 238 00:15:26,480 --> 00:15:30,280 Speaker 1: that is going to challenge your muscle and change your muscle. 239 00:15:30,880 --> 00:15:34,640 Speaker 1: Add metabolically active lean muscle, which is so important when 240 00:15:34,680 --> 00:15:37,080 Speaker 1: it comes to weight loss, when it comes to being healthy, 241 00:15:37,240 --> 00:15:41,520 Speaker 1: when it comes to functional fitness. So that's not harder, 242 00:15:42,960 --> 00:15:46,720 Speaker 1: it's smarter. So at that point, if you're doing ten 243 00:15:46,760 --> 00:15:52,520 Speaker 1: repetitions in a set fifteen, when those last few are easy, 244 00:15:52,640 --> 00:15:56,160 Speaker 1: time to go up. Time to go up. If there's 245 00:15:56,520 --> 00:16:02,160 Speaker 1: top ten, call it secrets because you don't have better terms. 246 00:16:02,800 --> 00:16:08,560 Speaker 1: Two success in your exercise program. That is one the 247 00:16:08,640 --> 00:16:11,400 Speaker 1: last few repetitions need to be challenging. If you're doing 248 00:16:11,440 --> 00:16:14,800 Speaker 1: fifty repetitions of something with a super lightweight, yes it burns, 249 00:16:16,000 --> 00:16:19,280 Speaker 1: but it's not changing the muscle. Is changing the endurance 250 00:16:19,320 --> 00:16:23,360 Speaker 1: capabilities of the muscle, but you're not building that strength. 251 00:16:23,400 --> 00:16:26,000 Speaker 1: You're not asking the but you're not overloading it and 252 00:16:26,040 --> 00:16:28,960 Speaker 1: asking the body to adapt the way most of you want. 253 00:16:29,480 --> 00:16:32,880 Speaker 1: And that leads right into number two. Adaptation. I've already 254 00:16:32,880 --> 00:16:35,760 Speaker 1: talked about it. So you have to overload the muscle, 255 00:16:36,400 --> 00:16:39,400 Speaker 1: and that's adding more weight or more sets. By the way, 256 00:16:40,600 --> 00:16:44,320 Speaker 1: you can do one set, two sets, three sets. It's 257 00:16:44,320 --> 00:16:46,680 Speaker 1: a common question how many should you do? And I 258 00:16:46,720 --> 00:16:49,280 Speaker 1: say short answer is one is good, two is a 259 00:16:49,280 --> 00:16:52,800 Speaker 1: little better, and three you're gonna get even more results. 260 00:16:52,960 --> 00:16:55,840 Speaker 1: Personally speaking, after all these years, I do two sets. 261 00:16:55,880 --> 00:17:00,480 Speaker 1: I would rather d do several different exercises than resets. 262 00:17:00,600 --> 00:17:03,280 Speaker 1: It's mind numbingly boring for me to do that third set. 263 00:17:03,560 --> 00:17:06,840 Speaker 1: So if I'm doing chest, I'm gonna do two sets 264 00:17:07,000 --> 00:17:10,960 Speaker 1: of dumbbell chest presses, and then I'm gonna do two 265 00:17:11,000 --> 00:17:14,040 Speaker 1: sets of maybe machine a machine. But I would much 266 00:17:14,119 --> 00:17:16,199 Speaker 1: rather do that than third I personally can't get to 267 00:17:16,240 --> 00:17:20,560 Speaker 1: that third set anymore I used to. So one, two, three, 268 00:17:20,880 --> 00:17:27,840 Speaker 1: that's overloading. That's volume, and make sure that those last 269 00:17:27,880 --> 00:17:32,240 Speaker 1: few reps are challenging. Okay, And so adaptation, here's a definition. 270 00:17:32,760 --> 00:17:35,000 Speaker 1: When you do do exercises or load your body in 271 00:17:35,000 --> 00:17:38,160 Speaker 1: a different way, there's that term. Your body reacts by 272 00:17:38,240 --> 00:17:42,240 Speaker 1: increasing its ability to cope with that new load. I 273 00:17:42,280 --> 00:17:45,600 Speaker 1: love it. So it's got everything in there load overload, right. 274 00:17:47,040 --> 00:17:50,560 Speaker 1: It It reacts by increasing its ability to cope with 275 00:17:50,560 --> 00:17:55,359 Speaker 1: that new load, and increasing the ability is building more muscle, 276 00:17:56,400 --> 00:18:01,920 Speaker 1: adding you know, connections, the neuromuscular connections to your muscles, 277 00:18:01,960 --> 00:18:06,680 Speaker 1: the mind and the muscle connecting as I've talked about. Okay, 278 00:18:06,880 --> 00:18:11,320 Speaker 1: So adaptation, excessive moderation, mixing it up. How many times 279 00:18:11,359 --> 00:18:15,080 Speaker 1: do I talk about variation for this very reason? Because 280 00:18:15,119 --> 00:18:17,800 Speaker 1: our bodies are such smart machines, and if we don't 281 00:18:18,320 --> 00:18:23,320 Speaker 1: continue to challenge it, it stops changing. That's the plateau, 282 00:18:23,400 --> 00:18:28,120 Speaker 1: and so many people that's the plateau. We're talking about 283 00:18:28,160 --> 00:18:31,000 Speaker 1: exercise here. But as soon as I'm done with this, 284 00:18:31,040 --> 00:18:33,760 Speaker 1: we're gonna talk about the diet. We're gonna be honest. Okay, 285 00:18:33,880 --> 00:18:38,239 Speaker 1: But that's the second really important factor in plateaus. You've 286 00:18:38,240 --> 00:18:43,920 Speaker 1: gotta overload the muscle more sets, more reps, heavier weight. 287 00:18:44,000 --> 00:18:46,000 Speaker 1: And when I say more reps, that's ten of fifteen 288 00:18:46,040 --> 00:18:49,920 Speaker 1: again for most of you. And then you need to 289 00:18:50,080 --> 00:18:53,200 Speaker 1: constantly challenge your body in different ways. Just did a 290 00:18:53,240 --> 00:18:58,080 Speaker 1: show about that. Now you want to spend for many 291 00:18:58,119 --> 00:19:03,200 Speaker 1: people four six, eight week you know, doing that type 292 00:19:03,200 --> 00:19:06,800 Speaker 1: of routine, because that's how you You can't continue to 293 00:19:06,880 --> 00:19:08,920 Speaker 1: overload your muscle if you're changing it around every day. 294 00:19:09,040 --> 00:19:11,359 Speaker 1: Now you can in different ways. Is where it gets 295 00:19:11,359 --> 00:19:19,280 Speaker 1: really tricky. But I would rather you overload your muscles 296 00:19:20,359 --> 00:19:25,760 Speaker 1: and mix it up as long as it's challenging. And 297 00:19:25,800 --> 00:19:29,920 Speaker 1: when I say challenging, I don't want that risky chance 298 00:19:29,960 --> 00:19:32,440 Speaker 1: of injury type of challenging for the vast majority of you. 299 00:19:32,480 --> 00:19:36,880 Speaker 1: If you're not a professional athlete, why are you're risking it? Okay, 300 00:19:37,000 --> 00:19:39,800 Speaker 1: you don't have to. You don't have to. That's the thing, 301 00:19:40,119 --> 00:19:43,119 Speaker 1: all right. So adaptation, when you do new exercises or 302 00:19:43,160 --> 00:19:46,359 Speaker 1: load your body in a different way, your body reacts 303 00:19:46,359 --> 00:19:48,200 Speaker 1: by increasing its ability to cope with that new load. 304 00:19:48,280 --> 00:19:52,439 Speaker 1: So that can be just changing the angle or the grip, 305 00:19:53,680 --> 00:19:55,960 Speaker 1: like if you're doing a lap poll down. How many 306 00:19:55,960 --> 00:19:58,640 Speaker 1: different attachments are there. You've got the wide bar, you've 307 00:19:58,640 --> 00:20:01,159 Speaker 1: got the close grip, you've got a rope. So you 308 00:20:01,200 --> 00:20:06,119 Speaker 1: can take that same exercise lap pulled down and change 309 00:20:07,840 --> 00:20:12,119 Speaker 1: the thing you are using, the handle, the attachment, and 310 00:20:12,200 --> 00:20:16,560 Speaker 1: that is variation enough adaptation. Your body has adapted to 311 00:20:16,600 --> 00:20:18,359 Speaker 1: pulling that straight bar down. If you've done it for 312 00:20:18,359 --> 00:20:22,159 Speaker 1: four six weeks. Okay, you're using the same muscles in 313 00:20:22,160 --> 00:20:26,639 Speaker 1: a different way now and it's more fun. So you 314 00:20:26,680 --> 00:20:29,959 Speaker 1: can sit at that lat pulled down, do two sets 315 00:20:30,000 --> 00:20:31,520 Speaker 1: with the wide grip bar. And by the way, you 316 00:20:31,520 --> 00:20:37,320 Speaker 1: can change your hand position wider, closer, facing you, facing away, 317 00:20:37,359 --> 00:20:43,840 Speaker 1: supine grip, pronated grip. These are all the ways to overload, 318 00:20:44,240 --> 00:20:48,359 Speaker 1: to prevent your body from adapting, and to progress. You 319 00:20:48,520 --> 00:20:54,080 Speaker 1: change the type of exercise and your body will continue 320 00:20:54,080 --> 00:20:59,040 Speaker 1: to adapt. And those subtleties are everything all right. Finally, 321 00:20:59,119 --> 00:21:04,160 Speaker 1: progression talked about it. It's all connected more weight, more sets, 322 00:21:04,760 --> 00:21:09,760 Speaker 1: more reps. So when you progress, you overload your body, 323 00:21:10,040 --> 00:21:12,159 Speaker 1: you keep it from adapting. But this is one of 324 00:21:12,160 --> 00:21:16,640 Speaker 1: the most crucial parts because most people either don't progress 325 00:21:16,800 --> 00:21:20,400 Speaker 1: enough or they progress say with me too much, too quickly. 326 00:21:20,760 --> 00:21:23,879 Speaker 1: They get hurt. You get hurt, it becomes about ego, 327 00:21:24,040 --> 00:21:28,400 Speaker 1: specially when you're competing with other people in the gym. 328 00:21:28,440 --> 00:21:30,800 Speaker 1: I don't compete with anyone. I don't care. I don't 329 00:21:30,800 --> 00:21:32,679 Speaker 1: care how much the guy next to me is lifting, 330 00:21:32,880 --> 00:21:34,959 Speaker 1: or the woman. There's some really strong you know. I 331 00:21:35,000 --> 00:21:37,200 Speaker 1: love it seeing women lifting everyone. I've been trying to 332 00:21:37,240 --> 00:21:40,680 Speaker 1: get that out there for years. But don't progress too much. 333 00:21:41,080 --> 00:21:43,760 Speaker 1: Get hurt, you're done. You're out for a certain amount 334 00:21:43,760 --> 00:21:46,520 Speaker 1: of time. And especially as we get older, the body 335 00:21:46,560 --> 00:21:50,800 Speaker 1: doesn't bounce back the way it used to. So take 336 00:21:50,920 --> 00:21:56,040 Speaker 1: those three concepts to heart, overload at adaptation, and progression, 337 00:21:57,119 --> 00:22:00,320 Speaker 1: and they're all connected, and I can and need to 338 00:22:00,359 --> 00:22:05,719 Speaker 1: talk about them in much more specific forms in shows 339 00:22:05,720 --> 00:22:08,000 Speaker 1: to come, and in many of the shows I have done. 340 00:22:08,040 --> 00:22:13,159 Speaker 1: As I have said, that's exactly what I've been talking about. Variation, 341 00:22:14,520 --> 00:22:21,600 Speaker 1: keeping your body, challenge, doing exercises correctly with proper form 342 00:22:21,640 --> 00:22:25,399 Speaker 1: so the plateau so often here it goes. I was 343 00:22:25,400 --> 00:22:28,200 Speaker 1: in Nantucket, as they said, it's COVID time the gym 344 00:22:28,560 --> 00:22:30,600 Speaker 1: was open. That I have gone to their friends of 345 00:22:30,640 --> 00:22:33,560 Speaker 1: mine who own it, Dave and Sandy Schultz and Nantucket, 346 00:22:33,960 --> 00:22:38,760 Speaker 1: great people have owned this gym. Small gym hasn't changed 347 00:22:38,840 --> 00:22:40,880 Speaker 1: much over the years, although it has for COVID, they 348 00:22:40,880 --> 00:22:44,000 Speaker 1: did some great new kind of changes to to you know, 349 00:22:44,160 --> 00:22:48,680 Speaker 1: be able to um open their doors and accommodate the changes. 350 00:22:49,000 --> 00:22:53,480 Speaker 1: But there are very few people as expected with COVID 351 00:22:53,520 --> 00:22:56,240 Speaker 1: and vacation to begin with. But I have to say this, 352 00:22:56,600 --> 00:22:59,320 Speaker 1: I got there early couple of days. You know, it 353 00:22:59,400 --> 00:23:00,720 Speaker 1: worked out at the hym a couple of days. I 354 00:23:00,720 --> 00:23:02,240 Speaker 1: wanted to mix it up do everything while I was 355 00:23:02,320 --> 00:23:06,240 Speaker 1: on vacation. And it's also research for me. I'm there 356 00:23:06,359 --> 00:23:09,760 Speaker 1: super early to other guys come in super early with 357 00:23:09,800 --> 00:23:14,359 Speaker 1: me and just sat and texted for the most part, 358 00:23:14,640 --> 00:23:18,600 Speaker 1: did a couple exercises. I'm looking at them thinking, you 359 00:23:18,640 --> 00:23:21,440 Speaker 1: can't tell me your body has plateaued. You can't really 360 00:23:21,440 --> 00:23:24,119 Speaker 1: even say you're going to the gym and not getting 361 00:23:24,119 --> 00:23:28,239 Speaker 1: results because they're not doing the work. And I'm not 362 00:23:28,280 --> 00:23:31,320 Speaker 1: being harsh here. This is just this is honest. So 363 00:23:31,680 --> 00:23:34,480 Speaker 1: this is a super important part of everything when it 364 00:23:34,520 --> 00:23:37,919 Speaker 1: comes to plateau and it goes for your exercise and 365 00:23:37,960 --> 00:23:42,719 Speaker 1: your nutrition. Are you really following a plan? Are you 366 00:23:42,760 --> 00:23:45,439 Speaker 1: really doing the work. And when I say work, this 367 00:23:45,480 --> 00:23:49,400 Speaker 1: is not hard stuff excessive moderation is not challenging. Excessive 368 00:23:49,400 --> 00:23:53,840 Speaker 1: moderation is doing a little bit of everything. Changing your diet, 369 00:23:54,359 --> 00:23:58,320 Speaker 1: you're healthy, eating patterns, a little bit, consistently, doing a 370 00:23:58,320 --> 00:24:00,280 Speaker 1: little bit of exercise. But you can't go to the 371 00:24:00,359 --> 00:24:06,840 Speaker 1: gym and not do workout routine and expect results, especially 372 00:24:06,840 --> 00:24:08,159 Speaker 1: when most people are going to the gym two to 373 00:24:08,200 --> 00:24:10,960 Speaker 1: three times a week doing the workouts that I see 374 00:24:11,000 --> 00:24:13,800 Speaker 1: most people doing at the gym. They are not challenging 375 00:24:13,800 --> 00:24:17,280 Speaker 1: their muscles in ten to fifteen repetitions, or they're going 376 00:24:17,320 --> 00:24:22,200 Speaker 1: too heavy, or they're doing you know, super specific spot 377 00:24:22,200 --> 00:24:25,960 Speaker 1: reduction type exercises. Again, all the shows I've done up 378 00:24:26,000 --> 00:24:28,880 Speaker 1: until this point, it's all connected to the plateau. It's 379 00:24:28,880 --> 00:24:32,800 Speaker 1: all connected to getting you results. So you've gotta be honest. 380 00:24:33,440 --> 00:24:35,879 Speaker 1: You have to follow the recipe, all the stuff I 381 00:24:35,880 --> 00:24:40,000 Speaker 1: talk about going to the gym, taking all the techniques 382 00:24:40,160 --> 00:24:44,720 Speaker 1: and science and putting that into play, because that is 383 00:24:44,760 --> 00:24:47,880 Speaker 1: going to get you through that plateau that we will 384 00:24:47,960 --> 00:24:53,359 Speaker 1: all experience. All right, let's talk diet. You know what 385 00:24:53,440 --> 00:24:56,280 Speaker 1: quick break, Gonna talk diet because when it comes to 386 00:24:56,400 --> 00:25:00,880 Speaker 1: exercise and losing weight, it's what we put into our 387 00:25:00,920 --> 00:25:06,199 Speaker 1: mouths that change us the most. How many times do 388 00:25:06,359 --> 00:25:09,960 Speaker 1: I love to say it is exponentially easier to keep 389 00:25:09,960 --> 00:25:12,600 Speaker 1: five cowries out of your mouth than it is to 390 00:25:12,720 --> 00:25:15,080 Speaker 1: burn it off through exercise. Final break, We'll be right 391 00:25:15,080 --> 00:25:31,000 Speaker 1: back when it comes to weight loss. When it comes 392 00:25:31,000 --> 00:25:38,760 Speaker 1: to plateaus, quite often the easiest way to continue to 393 00:25:38,800 --> 00:25:42,240 Speaker 1: see results is through what we eat. Because I said, 394 00:25:42,400 --> 00:25:47,679 Speaker 1: as I said before the break, exponentially more difficult to lose, 395 00:25:48,000 --> 00:25:51,040 Speaker 1: to burn five hundred calories than it is to keep 396 00:25:51,040 --> 00:25:53,159 Speaker 1: it out of your mouth. That is an hour of 397 00:25:53,280 --> 00:25:57,560 Speaker 1: exercise for most people. And I have to say this, 398 00:25:58,840 --> 00:26:01,520 Speaker 1: if you truly want, it's gonna it's gonna depress you. 399 00:26:01,720 --> 00:26:04,359 Speaker 1: But this is this is what the show is about 400 00:26:04,680 --> 00:26:09,359 Speaker 1: science getting you results. Take the caloric expenditure that you 401 00:26:09,400 --> 00:26:12,720 Speaker 1: see on your watch on the machine, cut it in half, 402 00:26:14,480 --> 00:26:18,480 Speaker 1: cut it in half. I saw someone post recently on 403 00:26:18,520 --> 00:26:20,560 Speaker 1: social media that they had done a twenty seven minute 404 00:26:20,560 --> 00:26:23,280 Speaker 1: workout with a certain I'm not gonna name the brand, 405 00:26:23,720 --> 00:26:30,240 Speaker 1: exercise whatever, and that they burned twenty seven minutes possible, Yes, 406 00:26:30,280 --> 00:26:34,560 Speaker 1: probably not a chance, not a chance for what I 407 00:26:34,600 --> 00:26:41,879 Speaker 1: knew about whatever the specifics, So two fifty in twenty 408 00:26:41,960 --> 00:26:44,320 Speaker 1: seven minutes. If weight loss is your goal, and you 409 00:26:44,359 --> 00:26:47,120 Speaker 1: are a counting numbers, are accounting calories and following numbers, 410 00:26:47,280 --> 00:26:52,040 Speaker 1: which I don't want you to do long term. That's 411 00:26:52,040 --> 00:26:56,320 Speaker 1: closer that's going to get you the results because most 412 00:26:57,520 --> 00:27:05,159 Speaker 1: CLOrk expenditure numbers are way overestimated, way and that shouldn't you. 413 00:27:05,560 --> 00:27:07,639 Speaker 1: That's then I'm not gonna do it. I get it. 414 00:27:07,640 --> 00:27:10,320 Speaker 1: You're gonna Well, then why am I even bothering? Because 415 00:27:10,359 --> 00:27:14,800 Speaker 1: it's way more than just weight loss. When it comes 416 00:27:14,800 --> 00:27:21,320 Speaker 1: to exercise, so diet. When you exercise, and I've seen 417 00:27:21,400 --> 00:27:24,960 Speaker 1: this phenomenon and it's not talked about enough. When you exercise, 418 00:27:25,000 --> 00:27:26,639 Speaker 1: you burn that let's call it, two hundred calories in 419 00:27:26,680 --> 00:27:29,479 Speaker 1: twenty seven minutes. You generally then make better food choices. 420 00:27:29,520 --> 00:27:33,520 Speaker 1: After you feel better about yourself, you make better food choices, 421 00:27:33,560 --> 00:27:35,720 Speaker 1: You move more throughout the day. It is all connected. 422 00:27:37,200 --> 00:27:42,960 Speaker 1: So when it comes to weight loss plateaus, you need 423 00:27:43,000 --> 00:27:46,440 Speaker 1: to be honest about what you're eating, and you need 424 00:27:46,480 --> 00:27:51,960 Speaker 1: to take that three pronged approach of cardio, strength training, 425 00:27:52,640 --> 00:27:57,400 Speaker 1: and healthy eating. When you do all three of those 426 00:27:57,440 --> 00:28:00,399 Speaker 1: things consistently, it does not change your life from raatically, 427 00:28:01,800 --> 00:28:08,199 Speaker 1: you will consistently get results. Some scene, some unseen. But 428 00:28:08,280 --> 00:28:12,399 Speaker 1: when you stick to those three prongs for a lifetime 429 00:28:12,800 --> 00:28:14,760 Speaker 1: strength training, and then you mix it up and you 430 00:28:14,840 --> 00:28:18,679 Speaker 1: overload and you progress. When you do cardio, and how 431 00:28:18,720 --> 00:28:20,359 Speaker 1: many shows have I done on all the ways to 432 00:28:20,400 --> 00:28:26,640 Speaker 1: mix up your cardio routine, you will progress, and nevermore 433 00:28:26,720 --> 00:28:30,719 Speaker 1: so than with your healthy eating. You will get healthier 434 00:28:30,760 --> 00:28:35,159 Speaker 1: and healthier and progress and the weight will come. Okay, 435 00:28:35,200 --> 00:28:37,400 Speaker 1: but let me just give you one study. So what 436 00:28:37,400 --> 00:28:39,800 Speaker 1: what kind of studies do I do? I give on 437 00:28:39,920 --> 00:28:44,800 Speaker 1: weight loss plateaus? Well, there is this, you know, these 438 00:28:44,840 --> 00:28:47,720 Speaker 1: theories that are thrown out there that you know the 439 00:28:47,840 --> 00:28:51,080 Speaker 1: set point principle about weight loss, that your body just 440 00:28:51,160 --> 00:28:54,680 Speaker 1: fights to the death to hold onto that fat. Now, 441 00:28:54,760 --> 00:28:59,040 Speaker 1: of course, the body does really smart things when it 442 00:28:59,040 --> 00:29:04,120 Speaker 1: comes to keeping you healthy. When food is not as plentiful, 443 00:29:04,480 --> 00:29:07,640 Speaker 1: but not eating for a couple of days, or I 444 00:29:07,680 --> 00:29:09,680 Speaker 1: should say eating a little better for a couple of days, 445 00:29:09,800 --> 00:29:13,840 Speaker 1: your body doesn't go into starvation mode. And the really 446 00:29:13,840 --> 00:29:17,720 Speaker 1: easy example I give. Do you ever watch Survivor where 447 00:29:17,720 --> 00:29:20,000 Speaker 1: they put people on an island of all different body 448 00:29:20,000 --> 00:29:23,640 Speaker 1: types ectomorphendo morph, meso morph. What happens? All of them 449 00:29:23,680 --> 00:29:26,000 Speaker 1: lose a ridiculous amount of weight because they're moving all 450 00:29:26,000 --> 00:29:28,240 Speaker 1: the time and they don't have access to the food 451 00:29:28,240 --> 00:29:32,240 Speaker 1: that they normally would regardless of body type. So one study, 452 00:29:32,280 --> 00:29:36,080 Speaker 1: so people say, here's some theories thrown out when it 453 00:29:36,120 --> 00:29:41,920 Speaker 1: comes to especially weight loss and you know, hitting that plateau. 454 00:29:42,040 --> 00:29:43,760 Speaker 1: So one theory is that the body adapts to weight 455 00:29:43,800 --> 00:29:48,160 Speaker 1: loss and defends itself against further weight loss, defends itself. Okay, 456 00:29:48,240 --> 00:29:52,880 Speaker 1: I love that. Okay, that's one. Secondly, the metabolism slows 457 00:29:52,920 --> 00:29:56,040 Speaker 1: down if a person loses way quickly. Now talked about 458 00:29:56,040 --> 00:30:01,880 Speaker 1: studies about that. Your body doesn't suddenly stop earning calories. Okay, 459 00:30:02,040 --> 00:30:05,080 Speaker 1: do your metabolism slow down. The main reason your metabolism 460 00:30:05,160 --> 00:30:07,320 Speaker 1: slows down because you go on a crash diet and 461 00:30:07,360 --> 00:30:10,000 Speaker 1: you lose muscle. You lose a little bit of fat, 462 00:30:10,200 --> 00:30:13,920 Speaker 1: a lot of water and muscle. Your metabolism slows down 463 00:30:13,960 --> 00:30:17,400 Speaker 1: because the most metabolically active part of your body that 464 00:30:17,480 --> 00:30:19,719 Speaker 1: can help you with weight loss twenty four hours a day, 465 00:30:19,720 --> 00:30:21,600 Speaker 1: seven days a week, you have gotten rid of. You 466 00:30:21,680 --> 00:30:25,760 Speaker 1: are lowering your metabolism through weight loss, through muscle loss. 467 00:30:27,280 --> 00:30:29,480 Speaker 1: And then finally, the third theory, and this is one 468 00:30:30,040 --> 00:30:33,880 Speaker 1: unfortunately that I would argue, is the most truthful people 469 00:30:33,920 --> 00:30:37,080 Speaker 1: stop following their diets after a few months. And first 470 00:30:37,120 --> 00:30:39,240 Speaker 1: of all, I hate the term why are you following 471 00:30:39,280 --> 00:30:41,960 Speaker 1: a diet? A crash diet. Of course you stop after 472 00:30:42,000 --> 00:30:46,640 Speaker 1: a few months, that's all it's meant to be. But 473 00:30:46,720 --> 00:30:48,640 Speaker 1: I would also say that you need to be honest 474 00:30:48,640 --> 00:30:52,760 Speaker 1: about what you're eating, and it needs to be consistent. 475 00:30:52,880 --> 00:30:55,200 Speaker 1: So many people, and this is the tough love people. 476 00:30:55,720 --> 00:30:59,040 Speaker 1: So many people think that if you eat healthy or 477 00:30:59,080 --> 00:31:01,960 Speaker 1: make one change in one day, that you should expect 478 00:31:01,960 --> 00:31:06,200 Speaker 1: to see exponential change on that scale. It's not. It's not. 479 00:31:06,440 --> 00:31:09,280 Speaker 1: It's gonna take time. And that's one of the final 480 00:31:09,360 --> 00:31:13,000 Speaker 1: takeaways as well. But the study so about you know, 481 00:31:13,040 --> 00:31:16,280 Speaker 1: people thinking, you know, and there's so many articles about 482 00:31:16,280 --> 00:31:19,719 Speaker 1: what I just talked about. Study was in the American 483 00:31:19,760 --> 00:31:24,000 Speaker 1: Journal of Clinical Nutrition September two. This is a complicated 484 00:31:24,040 --> 00:31:27,200 Speaker 1: one and I pulled it because it's just it's worth noting. 485 00:31:27,800 --> 00:31:31,200 Speaker 1: Uh title is the effect of dietary adherence on the 486 00:31:31,200 --> 00:31:36,480 Speaker 1: Body Weight Loss Plateau, a mathematical model incorporating intermittent compliance 487 00:31:36,520 --> 00:31:41,440 Speaker 1: with energy intake prescription. Super complicated, not the best one 488 00:31:41,480 --> 00:31:42,920 Speaker 1: in the world. But there aren't a lot of studies 489 00:31:42,960 --> 00:31:46,320 Speaker 1: about plateaus, especially when it's connected to strength training and 490 00:31:46,440 --> 00:31:49,120 Speaker 1: cardio and all that stuff. But the conclusion is an 491 00:31:49,120 --> 00:31:55,280 Speaker 1: intermittent lack of diet adherents, not metabolic adaptation, is a 492 00:31:55,320 --> 00:32:00,640 Speaker 1: major contributor to the frequently observed early weight law plateau. 493 00:32:02,160 --> 00:32:08,400 Speaker 1: Really important. An intermittent lack of diet adherents. So there's 494 00:32:08,440 --> 00:32:13,200 Speaker 1: so much the show. The show is complicated, but it's not. 495 00:32:14,720 --> 00:32:19,400 Speaker 1: It's not. It goes to everything I talk about. You 496 00:32:19,440 --> 00:32:22,000 Speaker 1: need to find the healthy foods you enjoy, not a 497 00:32:22,080 --> 00:32:27,600 Speaker 1: crash diet that you don't. And I tend to eat 498 00:32:27,640 --> 00:32:30,400 Speaker 1: the same thing for three, four, six months, whatever, same 499 00:32:30,440 --> 00:32:33,000 Speaker 1: type of foods. Then I get bored, sick with what 500 00:32:33,040 --> 00:32:34,800 Speaker 1: I'm eating, and I change it up, so I find 501 00:32:34,800 --> 00:32:40,000 Speaker 1: another healthy alternative for my breakfast or whatever. Those you're 502 00:32:40,040 --> 00:32:41,800 Speaker 1: gonna have to change. You're gonna change what you eat, 503 00:32:41,800 --> 00:32:45,280 Speaker 1: You're gonna change your workouts. And this is why I 504 00:32:45,400 --> 00:32:51,360 Speaker 1: constantly hammer home variation, variation with your diet, variation, with 505 00:32:51,400 --> 00:32:53,760 Speaker 1: your exercise program. You're gonna get bored, and you don't 506 00:32:53,760 --> 00:32:56,760 Speaker 1: beat yourself up. You're gonna plateau. You don't beat yourself up. 507 00:32:56,840 --> 00:32:59,040 Speaker 1: What did I start the show by saying plateau is 508 00:32:59,360 --> 00:33:01,800 Speaker 1: your body telling you you need to mix it up 509 00:33:02,160 --> 00:33:06,760 Speaker 1: psychologically as well as physiologically. And this goes to the 510 00:33:06,840 --> 00:33:10,080 Speaker 1: shows I did on Breakfast. You know, when I would 511 00:33:10,080 --> 00:33:11,959 Speaker 1: have clients that wanted to lose weight, and I'd say, 512 00:33:11,960 --> 00:33:14,000 Speaker 1: what are eating for breakfast? And They'd say, I don't 513 00:33:14,360 --> 00:33:19,040 Speaker 1: I'm not hungry, But this person is punds overweight whatever. 514 00:33:20,280 --> 00:33:25,000 Speaker 1: Maybe you need to change. Maybe what you're doing isn't working. 515 00:33:25,680 --> 00:33:29,840 Speaker 1: And maybe when you take all of these little behavioral 516 00:33:29,920 --> 00:33:37,280 Speaker 1: changes and incorporate them slowly and consistently, you will see change. 517 00:33:38,120 --> 00:33:41,880 Speaker 1: The body is a really smart machine. It adapts and 518 00:33:41,960 --> 00:33:49,959 Speaker 1: you don't quit because it adapts, you change. And the 519 00:33:50,040 --> 00:33:52,040 Speaker 1: most exciting thing that I want to leave you with 520 00:33:53,560 --> 00:33:55,880 Speaker 1: is that, my my hope for all of you listening, 521 00:33:56,840 --> 00:34:00,440 Speaker 1: is that you you flip the switch and you get 522 00:34:00,480 --> 00:34:06,040 Speaker 1: to the point where it's just you exercise, you eat 523 00:34:06,080 --> 00:34:11,000 Speaker 1: healthy because it's your lifestyle, and the scale will go 524 00:34:11,080 --> 00:34:13,799 Speaker 1: where it needs to go because you're doing the right 525 00:34:13,840 --> 00:34:17,680 Speaker 1: things and you're not counting calories all day, you're not 526 00:34:17,760 --> 00:34:21,239 Speaker 1: counting macros, you're not talking about the next diet you're on. 527 00:34:22,480 --> 00:34:24,359 Speaker 1: You're eating healthy foods because they make you feel good 528 00:34:25,080 --> 00:34:29,080 Speaker 1: you're exercising because first and foremost, it makes you feel good. 529 00:34:31,719 --> 00:34:35,040 Speaker 1: And probably one of my favorite shows and topics that 530 00:34:35,080 --> 00:34:42,200 Speaker 1: I've done is why you don't look at the scale 531 00:34:42,280 --> 00:34:46,080 Speaker 1: as the be all, end all of your fitness routine, 532 00:34:46,239 --> 00:34:51,799 Speaker 1: of your success. Because just because you're plateau ing, here's 533 00:34:51,800 --> 00:34:55,600 Speaker 1: how we're and in the show, just because you're plateauing, 534 00:34:55,920 --> 00:34:59,839 Speaker 1: doesn't mean that all of those workouts that you're doing, 535 00:35:00,160 --> 00:35:03,960 Speaker 1: all of the healthy eating that you're still doing, are 536 00:35:04,040 --> 00:35:08,799 Speaker 1: not benefiting you. You are seeing you, i should say, 537 00:35:08,960 --> 00:35:14,239 Speaker 1: you are achieving results that you're just not seeing. It's 538 00:35:14,280 --> 00:35:16,680 Speaker 1: not what you see in the mirror. It's not what 539 00:35:16,800 --> 00:35:20,879 Speaker 1: you see on a scale. It's how you feel. It's 540 00:35:20,920 --> 00:35:23,520 Speaker 1: what you give off your energy. People always say to me, 541 00:35:23,560 --> 00:35:28,880 Speaker 1: you're you got way too much. That's because of eating healthy, 542 00:35:28,960 --> 00:35:32,400 Speaker 1: that's because of the exercise, because of getting up earlier 543 00:35:32,480 --> 00:35:37,400 Speaker 1: than most to do it. And I want to and 544 00:35:37,480 --> 00:35:42,800 Speaker 1: you can too. So the plateau complicated, but not change. 545 00:35:42,920 --> 00:35:50,000 Speaker 1: Change change. Do your exercises correctly, and you know, consistently, 546 00:35:50,880 --> 00:35:53,120 Speaker 1: find the foods the eating plan that works for you, 547 00:35:53,200 --> 00:35:55,239 Speaker 1: not something that's going to end in four weeks or 548 00:35:55,360 --> 00:35:59,080 Speaker 1: six weeks. That's extreme. This is not going to help 549 00:35:59,080 --> 00:36:02,000 Speaker 1: you avoid a plateau. It's going to actually put you 550 00:36:02,040 --> 00:36:08,120 Speaker 1: on track to one. And I didn't want to overload 551 00:36:08,200 --> 00:36:11,959 Speaker 1: you with the science here, but give you just enough 552 00:36:12,480 --> 00:36:19,040 Speaker 1: overload adaptation and progression. Any personal trainer, fitness person worth anything, 553 00:36:19,320 --> 00:36:23,800 Speaker 1: that's like day one. That's probably the first chapter, first 554 00:36:23,920 --> 00:36:29,239 Speaker 1: couple of chapters in most of the books overload, adaptation, progression. 555 00:36:31,560 --> 00:36:33,839 Speaker 1: And I want to throw the consistency thing in there 556 00:36:33,840 --> 00:36:37,360 Speaker 1: because it's so important. You gotta overload your muscles, you 557 00:36:37,360 --> 00:36:40,520 Speaker 1: get challenge them. You gotta gotta avoid the adaptation and 558 00:36:40,520 --> 00:36:44,560 Speaker 1: that is the plateau by changing your routine around, and 559 00:36:44,600 --> 00:36:50,520 Speaker 1: you need to progress those routines, adding weight, changing the 560 00:36:50,560 --> 00:36:57,040 Speaker 1: type of exercise you're doing. This is the show of 561 00:36:57,080 --> 00:37:00,960 Speaker 1: all shows, taking It's so interesting. It's a takes everything 562 00:37:01,000 --> 00:37:05,280 Speaker 1: I talked about and brings it together when it comes 563 00:37:05,320 --> 00:37:09,279 Speaker 1: to how to vary your routines, why you shouldn't you know, 564 00:37:09,360 --> 00:37:13,319 Speaker 1: spot reduce. All of those things are to continue to 565 00:37:13,440 --> 00:37:16,000 Speaker 1: get you results. But I'm just gonna leave you with this. 566 00:37:19,000 --> 00:37:22,880 Speaker 1: You don't quit because the scale stops moving. You don't 567 00:37:22,960 --> 00:37:27,480 Speaker 1: quit because what you see in the mirror or your 568 00:37:27,480 --> 00:37:32,200 Speaker 1: clothes stop changing. And that very moment. That is that 569 00:37:32,280 --> 00:37:35,759 Speaker 1: is the mountain. People. When you break through that, when 570 00:37:35,840 --> 00:37:39,080 Speaker 1: you here's how you bust through the plateau, you don't quit. 571 00:37:40,800 --> 00:37:42,600 Speaker 1: You take a look at your program, you say, am 572 00:37:42,600 --> 00:37:45,160 Speaker 1: I being honest? Have I been been consistent? And if not, 573 00:37:45,719 --> 00:37:54,920 Speaker 1: don't beat yourself up? Continue on enough enough. I sweat 574 00:37:54,920 --> 00:37:56,600 Speaker 1: when I do these shows because I get worked up. 575 00:37:57,280 --> 00:38:00,319 Speaker 1: I want you to continue to see those result and 576 00:38:00,360 --> 00:38:03,280 Speaker 1: I want you to have the right mindset towards exercise 577 00:38:03,280 --> 00:38:06,000 Speaker 1: and nutrition, and that has not been what has been 578 00:38:06,040 --> 00:38:09,880 Speaker 1: put out there. All right, if you want more again, 579 00:38:09,920 --> 00:38:11,800 Speaker 1: I say, the thing I'm selling on this show is 580 00:38:11,800 --> 00:38:13,759 Speaker 1: getting new results. But I also have a new book 581 00:38:14,120 --> 00:38:16,200 Speaker 1: so that it can be another thing that can help 582 00:38:16,239 --> 00:38:18,960 Speaker 1: you and give you just specifics because so people say, 583 00:38:19,000 --> 00:38:21,080 Speaker 1: tell me what to do it Well, the micro workout 584 00:38:21,120 --> 00:38:25,120 Speaker 1: plan filled with exercises everything I've talked about, and that 585 00:38:25,160 --> 00:38:28,200 Speaker 1: can be another resource for you if you so choose. 586 00:38:28,560 --> 00:38:30,720 Speaker 1: Thank you so much for listening. I know this show. 587 00:38:31,480 --> 00:38:34,920 Speaker 1: It's tough. It's tough because this is what it's all about. 588 00:38:36,440 --> 00:38:39,719 Speaker 1: It's so interesting how the plateau is everything when it 589 00:38:39,719 --> 00:38:42,200 Speaker 1: comes to results, it's it's people quit because they don't 590 00:38:42,200 --> 00:38:44,920 Speaker 1: see results. They hit that plateau, and you hit that 591 00:38:44,960 --> 00:38:47,440 Speaker 1: plateau for all the reasons I've talked about, and go 592 00:38:47,520 --> 00:38:50,719 Speaker 1: back if you haven't listened to the earlier shows. It's 593 00:38:50,760 --> 00:38:55,760 Speaker 1: all connected. It's all connected. Thank you for listening. And please, 594 00:38:55,960 --> 00:38:58,080 Speaker 1: if you have not rated the show, I'm gonna go. 595 00:38:58,200 --> 00:39:01,640 Speaker 1: I have goals. I need more rating. I am here 596 00:39:01,640 --> 00:39:04,080 Speaker 1: and it takes you one second, So rate the show. Please. 597 00:39:04,480 --> 00:39:07,200 Speaker 1: I love hearing from you. My gosh. Since I started 598 00:39:07,239 --> 00:39:09,319 Speaker 1: the show, you're reaching out, you're giving me. This was 599 00:39:09,440 --> 00:39:14,480 Speaker 1: this was actually received a comment actually on Apple podcast 600 00:39:14,560 --> 00:39:17,040 Speaker 1: and it said this person had plateau and I have 601 00:39:17,080 --> 00:39:19,160 Speaker 1: a whole list of show topics to do that I 602 00:39:19,200 --> 00:39:21,800 Speaker 1: need to get to. I said, I'm doing that one next. Alright, 603 00:39:21,800 --> 00:39:25,480 Speaker 1: So tom h Fit is Twitter and Instagram for me. 604 00:39:25,600 --> 00:39:29,000 Speaker 1: Tom h Fit the Right to Fitness disrupted the website. 605 00:39:29,040 --> 00:39:32,800 Speaker 1: Email me through that as well, and rate the show 606 00:39:32,840 --> 00:39:34,919 Speaker 1: as I said, and leave a comment if you can. 607 00:39:35,120 --> 00:39:38,560 Speaker 1: And I appreciate all the feedback. And again, I know 608 00:39:39,440 --> 00:39:42,280 Speaker 1: I can be all over the place, but it's because 609 00:39:42,400 --> 00:39:44,720 Speaker 1: these things are all connected in a in a crazy 610 00:39:46,200 --> 00:39:48,759 Speaker 1: way that you don't get in most articles from people 611 00:39:48,800 --> 00:39:50,720 Speaker 1: who haven't done this for a living. For a really 612 00:39:50,760 --> 00:39:54,120 Speaker 1: long time. Enough. All right, go out get your exercise 613 00:39:54,160 --> 00:39:58,120 Speaker 1: in today. I gotta get mine. Go eat a healthy whatever, 614 00:39:58,920 --> 00:40:03,120 Speaker 1: and remember it's about you. You're not competing with anyone else. 615 00:40:04,120 --> 00:40:07,520 Speaker 1: And we control three things. How much we move, what 616 00:40:07,680 --> 00:40:11,560 Speaker 1: we put into our mouths, and our attitudes. We control 617 00:40:11,800 --> 00:40:16,560 Speaker 1: all three of those things. Control them, change them, Enjoy 618 00:40:16,640 --> 00:40:25,400 Speaker 1: the fact that you can and believe in yourself. Fitness 619 00:40:25,480 --> 00:40:28,879 Speaker 1: Disrupted is a production of I heart Radio. For more 620 00:40:28,960 --> 00:40:32,160 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 621 00:40:32,360 --> 00:40:35,800 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.