1 00:00:00,400 --> 00:00:04,640 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,760 --> 00:00:13,960 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:14,120 --> 00:00:17,720 Speaker 1: I have been running for years, did my first marathon 4 00:00:18,560 --> 00:00:22,920 Speaker 1: in college and have done many since then the past 5 00:00:22,960 --> 00:00:26,800 Speaker 1: thirty some odd years, iron Man triathlons, ultra marathons, and 6 00:00:26,840 --> 00:00:30,639 Speaker 1: many races of much shorter distances. And what I have 7 00:00:31,160 --> 00:00:34,080 Speaker 1: had people say to me for many of those years 8 00:00:34,159 --> 00:00:37,680 Speaker 1: is that I can eat whatever I want because I 9 00:00:37,800 --> 00:00:40,760 Speaker 1: run so much. And you could also say exercise so much. 10 00:00:41,240 --> 00:00:44,880 Speaker 1: Uh No. And that's what this show is about. Why 11 00:00:45,440 --> 00:00:48,640 Speaker 1: you can't outrun your fork. And I'm gonna give you 12 00:00:48,760 --> 00:00:52,239 Speaker 1: simple numbers that are going to surprise you. They are 13 00:00:52,280 --> 00:00:55,600 Speaker 1: going to depress you, as often happens when I give 14 00:00:55,640 --> 00:00:59,160 Speaker 1: these examples and these numbers, and I often do so 15 00:00:59,280 --> 00:01:02,280 Speaker 1: I do it every here at my Nantucket Beach fitness camp. 16 00:01:02,320 --> 00:01:05,399 Speaker 1: I use this example of a marathon, and it's going 17 00:01:05,440 --> 00:01:07,560 Speaker 1: to clarify things because you need to know the numbers. 18 00:01:08,520 --> 00:01:10,319 Speaker 1: That's what this show is about, is knowing the numbers, 19 00:01:10,319 --> 00:01:13,360 Speaker 1: knowing the science, and then making change that you can 20 00:01:13,440 --> 00:01:17,360 Speaker 1: do for a lifetime. So let's just cut to the chase, 21 00:01:17,400 --> 00:01:20,520 Speaker 1: as they say, and the chase being a marathon, so 22 00:01:21,200 --> 00:01:26,120 Speaker 1: in round numbers, you generally burn. The average person burns 23 00:01:26,160 --> 00:01:30,679 Speaker 1: around a hundred calories per mile. Anyone getting ahead of 24 00:01:30,680 --> 00:01:34,320 Speaker 1: me with the math here, Yet a pound to lose 25 00:01:34,400 --> 00:01:38,080 Speaker 1: or gain a pound is thirty five hundred calories. To 26 00:01:38,200 --> 00:01:41,319 Speaker 1: lose a pound, you need a deficit of roughly thirty 27 00:01:41,360 --> 00:01:46,000 Speaker 1: five hundred calories. Okay, how many miles is a marathon? 28 00:01:46,080 --> 00:01:49,040 Speaker 1: This is even math that I can do, simple math. 29 00:01:49,640 --> 00:01:52,840 Speaker 1: So now again the hundred calories per mile. That's plus 30 00:01:52,960 --> 00:01:55,360 Speaker 1: or minus depending on fitness level, how much you weigh, 31 00:01:55,440 --> 00:01:57,880 Speaker 1: So you may burn more and you may burn a 32 00:01:57,880 --> 00:02:00,440 Speaker 1: little less depending on how efficient you are. But that's 33 00:02:00,560 --> 00:02:03,520 Speaker 1: a agreed upon number. Hundred calories per mile. One hundred 34 00:02:03,840 --> 00:02:08,560 Speaker 1: per mile times twenty six miles is twenty six hundred calories. 35 00:02:10,160 --> 00:02:13,480 Speaker 1: Is this not clarifying things really quickly for you? How 36 00:02:13,560 --> 00:02:17,800 Speaker 1: you can't outrun your fork? Okay? So if a pound 37 00:02:18,000 --> 00:02:21,320 Speaker 1: is thirty five hundred calories to gain or lose, and 38 00:02:21,520 --> 00:02:26,160 Speaker 1: you burn roughly twenty hundred calories running a marathon, your 39 00:02:26,360 --> 00:02:32,799 Speaker 1: nine hundred calories short of burning a pound. Wow. So 40 00:02:32,840 --> 00:02:35,359 Speaker 1: a lot of people get depressed really quickly, say, what's 41 00:02:35,360 --> 00:02:37,920 Speaker 1: the point well, we'll finish with what the point is. Obviously, 42 00:02:38,240 --> 00:02:43,000 Speaker 1: there is a point to it. Twenty hundred calories for 43 00:02:43,040 --> 00:02:46,920 Speaker 1: a marathon. Now, let me just give you some examples 44 00:02:47,200 --> 00:02:50,399 Speaker 1: of what that equates to. So roughly what you would 45 00:02:50,480 --> 00:02:54,440 Speaker 1: burn in a marathon in food terms. So if you 46 00:02:54,560 --> 00:02:58,359 Speaker 1: ran a marathon, you would roughly burn four quarter pounders 47 00:02:58,360 --> 00:03:03,160 Speaker 1: with cheese deluxees at McDonald's four. Okay, you'd also burn 48 00:03:03,240 --> 00:03:08,880 Speaker 1: about five McCafe blueberry muffins. At McDonald's five you'd burn 49 00:03:08,919 --> 00:03:15,520 Speaker 1: off five. You'd burn roughly five chocolate croissants, and if 50 00:03:15,560 --> 00:03:20,040 Speaker 1: you went to Starbucks, you'd burn about five mocha frappuccinos. 51 00:03:20,040 --> 00:03:23,080 Speaker 1: Because all of those foods five to six are around 52 00:03:23,120 --> 00:03:27,080 Speaker 1: five hundred to six hundred cowies per here it gets 53 00:03:28,080 --> 00:03:31,840 Speaker 1: even more depressing for many of you. One Domino's large 54 00:03:31,919 --> 00:03:35,520 Speaker 1: cheese pizza roughly a couple of a couple hundred cowies 55 00:03:35,600 --> 00:03:38,600 Speaker 1: less but close, because plus or minus depending on what 56 00:03:38,640 --> 00:03:41,400 Speaker 1: you put on top. It's around three hundred calories per 57 00:03:41,440 --> 00:03:45,640 Speaker 1: slice somewhere around there. Again, depending on the pizza and 58 00:03:45,640 --> 00:03:49,360 Speaker 1: and the toppings. Eight slices couple hundred calories per slice, 59 00:03:49,960 --> 00:03:53,720 Speaker 1: right around what you're gonna burn for a marathon. These 60 00:03:53,760 --> 00:03:59,720 Speaker 1: get fun though. I hop you eye hoop aficionados. One cheeseburger, 61 00:03:59,760 --> 00:04:04,760 Speaker 1: IM what with pancakes is two thousand calories two thousand. 62 00:04:05,600 --> 00:04:08,480 Speaker 1: So if you run a marathon, you got six hundred 63 00:04:08,480 --> 00:04:13,400 Speaker 1: cowies left over. You can have a chocolate shake shake Shack. 64 00:04:13,560 --> 00:04:18,400 Speaker 1: Here we go, shake shack, a double smoke shack burger 65 00:04:19,320 --> 00:04:21,440 Speaker 1: that comes with a side of fries and a peanut 66 00:04:21,480 --> 00:04:28,000 Speaker 1: butter shake and forty calories, almost exactly what you would 67 00:04:28,040 --> 00:04:32,799 Speaker 1: burn a couple hundred cowies short of a marathon. One okay, 68 00:04:32,880 --> 00:04:36,240 Speaker 1: and here's amazing drinks? Are we get so many people? 69 00:04:36,640 --> 00:04:39,200 Speaker 1: This blows me away. I've never been to Sonic, but 70 00:04:39,240 --> 00:04:44,599 Speaker 1: I've seen the commercials. One Sonic Pineapple upside down Master 71 00:04:44,800 --> 00:04:51,760 Speaker 1: Blast shake has over two thousand calories, around twenty two thousand, 72 00:04:51,800 --> 00:04:58,640 Speaker 1: twenty calories. So this is just so you know the numbers, everybody. Okay, 73 00:04:58,760 --> 00:05:01,560 Speaker 1: So you know the numbers, you still need to exercise. 74 00:05:01,640 --> 00:05:04,800 Speaker 1: And this is why exercise. We don't just exercise for 75 00:05:04,839 --> 00:05:07,880 Speaker 1: weight loss, but you need to know the numbers. You 76 00:05:07,920 --> 00:05:11,840 Speaker 1: need to know your numbers. And I'm gonna have podcasts 77 00:05:11,920 --> 00:05:15,240 Speaker 1: on the calorie burn and the estimates of machines and 78 00:05:15,320 --> 00:05:17,840 Speaker 1: things like that. I'm gonna give you the numbers, and 79 00:05:17,920 --> 00:05:23,599 Speaker 1: that's what empowers you to make change. But so much 80 00:05:23,640 --> 00:05:26,760 Speaker 1: of this is science and numbers and math, and so 81 00:05:26,960 --> 00:05:31,240 Speaker 1: many bad fitness people try to complicate it and use 82 00:05:31,320 --> 00:05:34,440 Speaker 1: big words and twist the science and tell you it's 83 00:05:34,480 --> 00:05:38,960 Speaker 1: more complicated than it is when it isn't weight loss, 84 00:05:39,000 --> 00:05:44,000 Speaker 1: It isn't an exercise. You need to do it for 85 00:05:44,040 --> 00:05:47,160 Speaker 1: so many other reasons than weight loss, but it is connected. Okay, 86 00:05:47,200 --> 00:05:49,960 Speaker 1: So why so many people gain weight when they're running 87 00:05:50,080 --> 00:05:52,279 Speaker 1: is for that reason. People who train for a marathon 88 00:05:52,279 --> 00:05:54,400 Speaker 1: and they go, why am I actually not losing weight 89 00:05:54,480 --> 00:05:57,200 Speaker 1: or even gaining a pound or two? They're overestimating their 90 00:05:57,240 --> 00:06:01,280 Speaker 1: calorie burn and or oftentimes a reward eating on top 91 00:06:01,320 --> 00:06:06,120 Speaker 1: of that, Oh I just ran ten miles. Well I 92 00:06:06,160 --> 00:06:09,000 Speaker 1: can have a shake shack double smoke shack burger with 93 00:06:09,000 --> 00:06:10,560 Speaker 1: a side of fries and a peanut butter shake. No, 94 00:06:10,680 --> 00:06:13,359 Speaker 1: you can't. You burned about a thousand calories and you 95 00:06:13,400 --> 00:06:17,040 Speaker 1: took in. So there you have it. Just know your 96 00:06:17,120 --> 00:06:21,159 Speaker 1: numbers and then life gets easier. Look at calories first. 97 00:06:21,760 --> 00:06:25,400 Speaker 1: If your goal is weight loss, not health. Who never 98 00:06:25,480 --> 00:06:28,240 Speaker 1: let you say, well, you know, there's a total separation 99 00:06:28,279 --> 00:06:32,880 Speaker 1: between weight loss and health. Calories first for weight loss, 100 00:06:32,920 --> 00:06:34,920 Speaker 1: and then look at the ingredients when we want to 101 00:06:34,960 --> 00:06:37,479 Speaker 1: be as healthy as possible, and by and large try 102 00:06:37,520 --> 00:06:41,279 Speaker 1: to do both. Vegetables have really low calories, fruit lean 103 00:06:41,320 --> 00:06:44,720 Speaker 1: sources of protein, healthy fats, people's portion sizes, all right, 104 00:06:45,200 --> 00:06:48,080 Speaker 1: So the show is all about knowing the numbers. You 105 00:06:48,120 --> 00:06:52,960 Speaker 1: cannot outrun your fork. You gotta run really far, and 106 00:06:53,200 --> 00:06:57,800 Speaker 1: you can't forrest gump it for years, and that's what 107 00:06:57,880 --> 00:07:01,880 Speaker 1: you'd have to do to come close to burning off 108 00:07:02,520 --> 00:07:06,760 Speaker 1: what we take in. So we exercise for other reasons, 109 00:07:07,320 --> 00:07:10,640 Speaker 1: exercises connected in a positive way to weight loss and 110 00:07:10,640 --> 00:07:17,040 Speaker 1: wait maintenance. But no your numbers. So I'm gonna continue running, 111 00:07:17,400 --> 00:07:19,320 Speaker 1: but I'm gonna try not to take in too many 112 00:07:20,520 --> 00:07:24,280 Speaker 1: Pineapple upside down Master Blast shakes with a couple of 113 00:07:24,440 --> 00:07:30,240 Speaker 1: chocolate croissants and Mocha frappuccino. And you should too. You 114 00:07:30,280 --> 00:07:34,200 Speaker 1: know your numbers. I'm Tom Holland this is Fitness Disrupted. 115 00:07:34,200 --> 00:07:37,120 Speaker 1: Please rate the show if you haven't done so, and 116 00:07:37,160 --> 00:07:39,960 Speaker 1: thank you if you have. I love hearing from you 117 00:07:40,040 --> 00:07:43,200 Speaker 1: through social media. Tom h Fit is my Instagram, Tom 118 00:07:43,320 --> 00:07:46,880 Speaker 1: h Fit, Twitter, fitness disrupted dot com. You can contact 119 00:07:46,920 --> 00:07:50,000 Speaker 1: me through there please when you're referencing the show, and 120 00:07:50,040 --> 00:07:52,160 Speaker 1: I love when you share the shows too. Thank you 121 00:07:52,200 --> 00:07:55,800 Speaker 1: for doing so. Just use the hashtag fitness disrupted. Thank 122 00:07:55,840 --> 00:07:59,600 Speaker 1: you for listening. All you runners out there, we keep 123 00:07:59,680 --> 00:08:02,800 Speaker 1: running right, I just got to know the numbers. I'm 124 00:08:02,840 --> 00:08:14,080 Speaker 1: Tom Holland. This is Fitness Disrupted, Believe in Yourself. Fitness 125 00:08:14,120 --> 00:08:17,520 Speaker 1: Disrupted is a production of I Heart Radio. For more 126 00:08:17,600 --> 00:08:20,800 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 127 00:08:21,000 --> 00:08:24,480 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.