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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. A

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Speaker 1: world is getting faster and faster, our attention spans are

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Speaker 1: getting shorter and shorter. So I said, why not do

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Speaker 1: a show rapid Fire, which is saying a lot, because

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Speaker 1: I do the fit tips that are pretty quick, and

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Speaker 1: I do listener mailbag shows, which pretty quick for the

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Speaker 1: most part, and then I do the longer shows and

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Speaker 1: the interview shows where we take a deep dive, pretty

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Speaker 1: deep dive depending on the subject and and the specifics.

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Speaker 1: But this show rapid Fire for those of you are

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Speaker 1: like Tom, just stop talking and get to the point.

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Speaker 1: Hopefully this will be quick enough for you. So I

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Speaker 1: got forty one, and you go, why forty one? Because

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Speaker 1: guess what Research shows y'all are more likely to listen

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Speaker 1: to something to read something where the numbers are not

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Speaker 1: the even number, the forty You're more likely to read

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Speaker 1: an article that says nine of your top fitness questions answered,

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Speaker 1: So there you go. More research so that odd number,

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Speaker 1: the more unlikely number in the title, you're more likely

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Speaker 1: to listen. So there you go, forty one. You're gonna

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Speaker 1: see the same themes repeat themselves, and that should tell

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Speaker 1: us something. And one of those or two of those

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Speaker 1: themes they're related. Which is better and which is best?

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Speaker 1: That's going to come up over and over and over again.

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Speaker 1: Now I have to say that many of these questions

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Speaker 1: I have answered in prior podcasts and went deep on them,

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Speaker 1: and for those that I haven't done a deeper dive into,

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Speaker 1: I will. But this is again rapid fire, two, three,

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Speaker 1: four quick points and we're out. You're gonna get my

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Speaker 1: take on it. You're gonna get my opinion based on

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Speaker 1: science and experience. And that's it. Now. One final theme

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Speaker 1: that will come up is filling the blank really bad

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Speaker 1: for you? Is filling the blank really bad for you? Now?

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Speaker 1: This is a really important point because this is exactly

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Speaker 1: what sells diet books and as I wrote, garbage fitness programs,

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Speaker 1: because to be an iconic class in this industry, we'll

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Speaker 1: make you money. We'll make you money, can make you

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Speaker 1: a lot of money. What does it do though? It

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Speaker 1: doesn't help you at all? It enriches the charlatan in

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Speaker 1: my definition, and it doesn't help you achieve your results.

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Speaker 1: You waste time, you waste money, and in some situations

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Speaker 1: you get hurt. You know, there are books like why

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Speaker 1: Crunches Are and I'm not even gonna say the works

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Speaker 1: and Good a Little Catholic Boy, c R A P.

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Speaker 1: Why crunches Are Okay, Iconoclass go against the norms and

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Speaker 1: go against the science. One book super popular. Now, I mean,

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Speaker 1: I hesitated to even give part of the title, but

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Speaker 1: I have to just because it's a perfect example of

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Speaker 1: what I'm talking about here. Weightlifting is a waste of time?

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Speaker 1: So is cardio really okay? But which is better? Which

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Speaker 1: is best? And is blank filling the blank really bad

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Speaker 1: for you? Those are going to be the questions that

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Speaker 1: come up over and over and over again, and that's

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Speaker 1: why there's so much confusion about diet and exercise. Enough,

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Speaker 1: let's get right to it quick break. When we come back,

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Speaker 1: boom forty one, rapid fire, your top forty one diet

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Speaker 1: and exercise questions answered, hopefully fast, We'll be right back,

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Speaker 1: all right. I gotta say I like the deep dives.

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Speaker 1: I love going into the research, and I know many

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Speaker 1: of you do as well. And it's always tricky how

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Speaker 1: deep to go and how much to kind of delve

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Speaker 1: into the specifics of the studies, today's the opposite, today's

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Speaker 1: like tell me Tom your take on it, and we're out.

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Speaker 1: That's it, okay, quick cocktail party buzz by. Question asked

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Speaker 1: and answered, as I often say, at one thing that

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Speaker 1: did give me the idea to finally do this type

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Speaker 1: of show was Yes, I was away traveling with one

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Speaker 1: of my kids for sports, travel sports and spend time

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Speaker 1: with the parents, and these questions come up over and

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Speaker 1: over again. So here we go. All right, Number one,

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Speaker 1: what is the best exercise to flatten my stomach? If

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Speaker 1: that is not the most popular one of the top ten,

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Speaker 1: I don't know what is right. What is the best

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Speaker 1: exercise to flatten my stomach? Everyone wants a flat stomach,

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Speaker 1: or many people, and it's been on the cover of

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Speaker 1: magazines for decades for that very reason. You cannot spot reduce.

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Speaker 1: No number of crunches, not a thousand, not two thousand,

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Speaker 1: I don't care what they are, how hard, how many

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Speaker 1: variations will give you a flat stomach. It is body fat.

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Speaker 1: Doing that movement will not reduce body fat. It will

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Speaker 1: make you stronger. So that is why I have my

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Speaker 1: ten percent time rule, roughly, speaking of your exercise time

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Speaker 1: should be devoted to have exercises and to strengthen and flatten.

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Speaker 1: But you can't flatteness I just said, but to devote

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Speaker 1: to that area because you need to decrease your colork

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Speaker 1: intake and increase your colork expenditure. So you want to

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Speaker 1: spend the majority of your workout strength training and cardio

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Speaker 1: for that very reason. And unfortunately it's genetic. But for

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Speaker 1: most people, your stomach is the last place you're going

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Speaker 1: to lose the body fat, and that's why it's so challenging,

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Speaker 1: especially as we get older and especially when hormones start

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Speaker 1: to become involved. So there you go. There is no

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Speaker 1: exercise that will flatten your stomach. Now that being said,

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Speaker 1: what does research show the bicycle crunch is one of

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Speaker 1: the most effective exercises two strengthen and work your abdominals

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Speaker 1: because it is generally speaking, getting all three regions. You're

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Speaker 1: getting your obliques, you're getting your rectus, abdominus, your expact

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Speaker 1: and we can debate the can you get the lower abs.

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Speaker 1: You're getting that too. So yes, you can do body

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Speaker 1: weight crunch type exercises to strengthen, but you cannot flatten

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Speaker 1: your stomach through exercise alone, and specifically through ab exercises

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Speaker 1: number two, What happens if I stopped working out? Will

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Speaker 1: I lose everything? I did talk about this in another podcast,

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Speaker 1: drives me berserk? And by the way, I should have

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Speaker 1: said in the intro a common response I'm going to

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Speaker 1: give you is it depends. Almost every one of these

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Speaker 1: questions starts the answer with it depends depends on so

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Speaker 1: many things. And that's why I've said the guests I

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Speaker 1: bring you the best of the best will almost always say,

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Speaker 1: depending on the subject matter, it depends for that very reason.

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Speaker 1: And the people who don't say it depends, I don't

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Speaker 1: know what they're talking about. For the most part, trying

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Speaker 1: to sell you something. They're the iconoclass going against basic

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Speaker 1: exercise of science quite often. Okay, so if you stop

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Speaker 1: working out, you're you're gonna lose some strength, you're gonna

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Speaker 1: lose some muscle, you're gonna lose some cardiovascular fitness. But

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Speaker 1: that doesn't mean that you've lost everything. And you read

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Speaker 1: those articles that say if you stop for three months,

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Speaker 1: as if you never worked at all, complete nutter garbage.

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Speaker 1: There's an off season for professional athletes for a reason.

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Speaker 1: You need rest, you need recovery, and you make neuromuscular connections,

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Speaker 1: you build capillaries and capillary density. In other words, you

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Speaker 1: do a lot of things you can't see to your

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Speaker 1: body that never goes away. And I am a perfect

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Speaker 1: example of something that is known as muscle memory. I

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Speaker 1: take a lot of time off depending on what I'm doing,

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Speaker 1: and I mix it up. So if it were true,

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Speaker 1: why would you put in all the work knowing that

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Speaker 1: when you take a couple of weeks and maybe a

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Speaker 1: couple of months off, that you've lost everything. It's not true.

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Speaker 1: And truthfully, where are those studies? How do they define that?

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Speaker 1: It's so, yes, you're gonna lose some muscle. Of course,

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Speaker 1: you're gonna lose some strength. But I have found every

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Speaker 1: time I come back, I come back a little faster

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Speaker 1: and a little faster and a little faster when I

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Speaker 1: take those you know, desired time off and sometimes life

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Speaker 1: gets in the way. Okay, and let me finish with this.

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Speaker 1: This doesn't even take into account all of the psychological

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Speaker 1: benefits you get and all those non scale victories you

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Speaker 1: get from exercise, the psychological benefit, cognitive stress reduction, all

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Speaker 1: of those things. So don't worry about time off. It's

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Speaker 1: a necessity. It happens, and in the end it ends

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Speaker 1: up being a positive. Okay, what are the best running shoes?

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Speaker 1: Number three depends on so many factors. What are you

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Speaker 1: gonna be doing. Are you a marathon or are you

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Speaker 1: running shorter distances? How much do you weigh? How does

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Speaker 1: your footfall? So you want to go to a reputable store,

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Speaker 1: ideally staffed by runners, and have them give you a

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Speaker 1: consultation and they will look at your shoes, look at

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Speaker 1: the wear pattern on your shoes, ideally that you are

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Speaker 1: wearing now. Oftentimes they will get you on a treadmill.

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Speaker 1: This is a tricky thing though people. There are many

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Speaker 1: people that, in my experience, have put themselves out there

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Speaker 1: as footwear experts that aren't very tricky. You should know this.

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Speaker 1: The research show it's not about the price. The most

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Speaker 1: expensive shoes are not the best. It's what's the best

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Speaker 1: for you. There's a great study. I think the price

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Speaker 1: was somewhere around sixty or seventy dollars, and then after

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Speaker 1: that didn't matter. It's like a bike. You know, these

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Speaker 1: triathletes who put insane amounts of money in their bike

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Speaker 1: after like two thousand dollars, which is insane to begin

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Speaker 1: with for those top end bikes minimal games. So it's

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Speaker 1: not about price. You don't have to spend a lot.

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Speaker 1: You need the perfect shoes for you. This is trial

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Speaker 1: and error. And my final point on this is when

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Speaker 1: you find that shoe that works for you, you stick

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Speaker 1: with it. It is function over fashion and you want

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Speaker 1: to be injury free and enjoy your runs and your workouts.

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Speaker 1: So the best running shoes. Unfortunately, that answer is it depends.

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Speaker 1: But find that great running store, find that great professional

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Speaker 1: and if you have one now that works for you,

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Speaker 1: be like, I want a new one. I want to

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Speaker 1: try something different, not if it works for you. Told

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Speaker 1: that story how I walked into a store many years

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Speaker 1: ago in New York City said the very same thing.

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Speaker 1: I want to switch my shoes. The very accomplished runner

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Speaker 1: who was working there said why. I said, I just

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Speaker 1: want something different. He said, to those work for you?

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Speaker 1: I said yes. He said, then I'm not selling you

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Speaker 1: anything else. Great lesson Okay, Number four can yoga and pilates.

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Speaker 1: I'm gonna go quicker here, people help lengthen my muscles.

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Speaker 1: The answer is no. Your muscles have an origin and

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Speaker 1: an insert sin, so unless you detach them surgically. How

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Speaker 1: are you going to lengthen them? This plays into the

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Speaker 1: bulk myth. I did do a podcast where I can't

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Speaker 1: I can't start thinking about it because I'll get annoyed. Uh.

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Speaker 1: Someone tried to call me out on that and basically said,

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Speaker 1: he's right, but and the butt was nothing was was

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Speaker 1: a lot of exercise science jargon. Lengthen a muscle means

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Speaker 1: you change the origin, end or the insertion. So this

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Speaker 1: plays into the women's bulk myth. Comes down to genetics,

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Speaker 1: people and body types. You're born an ectomorpha, meso morph

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Speaker 1: or an endomorpha. End of story. You say, wait a minute,

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Speaker 1: look at those people in yoga. Yes, they walked in

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Speaker 1: the door that way. It is self selecting. Basketball does

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Speaker 1: not make people tall, and yoga pilates by and large

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Speaker 1: does not give people long, lean muscles. You will help

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Speaker 1: with posture. It is in an incredible form of exercise.

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Speaker 1: It is an incredible form of mental training. But you

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Speaker 1: can't lengthen a muscle plays into that bulk myth, and

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Speaker 1: you're doing yourself a disservice. But I'm getting ahead of myself.

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Speaker 1: All right, how many reps should I do? Once again?

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Speaker 1: It depends. Are you working on strength, are you working

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Speaker 1: on power? What are your goals? Are you just trying

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Speaker 1: to build muscle, are you trying to just be healthy?

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Speaker 1: Are you training for a specific sport, or are you

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Speaker 1: trying to rehabilitate an injury. For the vast majority of

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Speaker 1: you who are trying to build muscle, feel better, look better,

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Speaker 1: prevent injury, it's ten to fifteen reps. But you can

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Speaker 1: go higher. That's the new science, the really interesting science.

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Speaker 1: One of the topics that violates so many of my textbooks.

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Speaker 1: But I can give you the answer. So yes, again,

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Speaker 1: if you're a power lifter, you're lifting for strength, you know,

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Speaker 1: three to six to eight reps is the range. Generally

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Speaker 1: three to eight reps. And then there are those endurance

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Speaker 1: type people who want to go higher reps will go

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Speaker 1: over fifteen. Here's the takeaway, so simple. You gotta fatigue

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Speaker 1: the muscle. The last few repetitions have to be difficult,

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Speaker 1: and that's the new science. So you're gonna build muscle,

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Speaker 1: you're gonna build strength if you get tired people. That

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Speaker 1: makes complete sense, does it not? So if you do

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Speaker 1: thirty five repetitions of an exercise with two pound weights,

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Speaker 1: and you're not really tired. You don't have that fatigue

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Speaker 1: that you would get from a heavier weight, and fifteen repetitions,

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Speaker 1: we're gonna get a different outcome. But for the vast

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Speaker 1: majority of you listening who want to build a little muscle,

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Speaker 1: fit into your clothes a little better, lose weight again,

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Speaker 1: enjoy life, tend to fifteen reps, last few repetitions difficult

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Speaker 1: without losing Form Number seven is eating at night bad

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Speaker 1: for you? Uh, we're not bears. Our metabolisms don't slow

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Speaker 1: down incredibly while we sleep, of course a little bit.

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Speaker 1: But the reason people gain weight from eating at night

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Speaker 1: is because we all consume more of our calories late

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Speaker 1: at night, and most people consume the vast majority of

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Speaker 1: their daily calories from five o'clock on. Skipping breakfast, not

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Speaker 1: eating enough in the morning, hunger hormones kick in. You

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Speaker 1: grab that candy bar at three o'clock and the wheels

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Speaker 1: fall off. So this is why I talk about breakfast,

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Speaker 1: This is why I talk about as I call it,

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Speaker 1: front loading your day. And sure, one great way to

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Speaker 1: lose weight, and I did just do a podcast about this,

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Speaker 1: is to try to stop eating earlier in the evening.

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Speaker 1: But it's almost impossible to do if you don't eat

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Speaker 1: well and enough throughout the day. Okay, oh I skipped one,

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Speaker 1: How many sets should I do? I'm behind here. I'm

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Speaker 1: gonna pick up the pace even more. Uh So I

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Speaker 1: did How many reps should I do? How many sets

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Speaker 1: should I do? One is good? Two is better. Three.

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Speaker 1: If you're working on building muscle and strength and things

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Speaker 1: like that, you're going to do a couple more sets,

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Speaker 1: So one to three generally speaking, But you can get

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Speaker 1: away with one. It all comes down to are you

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Speaker 1: fatiguing your muscles and what are your goals? I do

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Speaker 1: generally two sets. I can't do that third set anymore sometimes,

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Speaker 1: but I get bored and I need to rotate. Like

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Speaker 1: doing three sets of squats back to back just bores

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Speaker 1: me to death, and I will do like a set

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Speaker 1: of squats and then a set of crunches. I will

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Speaker 1: just do a circuit because the mental boredom is so great.

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Speaker 1: So if you're someone who's like, give me the bare

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Speaker 1: minimum to to be healthy and injury prevention, sure one

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Speaker 1: can get away with one set of something, but two

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Speaker 1: to three sets of an exercise are where most of

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Speaker 1: you are going to get the most benefit two to

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Speaker 1: three sets, and people interchange these terms by the way,

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Speaker 1: So repetitions are how many times you do the squad,

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Speaker 1: So ten repetitions is up and down ten times. Sets

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Speaker 1: are how many times you do those ten often often interchanged.

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Speaker 1: Number eight. What should I do first? Cardio or weights?

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Speaker 1: Once again, it depends what are your goals. If you

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Speaker 1: are trying to set a pr bench press well, then

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Speaker 1: you don't want to do thirty minutes of cardio before.

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Speaker 1: But if you are trying to look better, feel better,

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Speaker 1: live longer, prevent injury, it does not matter. Mix it up.

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Speaker 1: Sometimes do it first, sometimes do it after. Many of

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Speaker 1: you don't even do them at the same workout. But

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Speaker 1: if you're going to the gym and you're trying to

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Speaker 1: maximize that trip, many people will do both. And I'll

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Speaker 1: give you my third way that I used to use

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Speaker 1: frequently with clients that I was training in the gym.

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Speaker 1: We would do ten minutes of cardio and then we

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Speaker 1: do ten minutes of weights. Then we go back and

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Speaker 1: do ten minutes of cardio, oftentimes mixing it up, so

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Speaker 1: we might go elliptical for ten one set of full

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Speaker 1: body for ten minutes, treadmill for ten second set of

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Speaker 1: circuit for ten minutes and do it that way. So

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Speaker 1: first last in the middle does not matter when your

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Speaker 1: goals are to look better, feel better, and even sports

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Speaker 1: performance and improvement. But if you are trying to get

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Speaker 1: a maximum strength move in or you're trying to get

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Speaker 1: a pr with your cardio, you know you're trying to

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Speaker 1: run your fastest five kit, but then don't do weights

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Speaker 1: before makes sense. Number nine, Can I build muscle with

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Speaker 1: just body weight? Yes? Look at gymnasts right, Yes, of

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Speaker 1: course they do strength training as well. But push ups,

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Speaker 1: pull ups, chin ups, squats, lunges and all the variations

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Speaker 1: you can do with them. You can build some great muscle.

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Speaker 1: So of course you want to overload with external weights sometimes,

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Speaker 1: but you don't have to for the you know, basic

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Speaker 1: muscle building protocol. You can do more reps, you can

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Speaker 1: slow it down and add in variations. Again push ups.

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Speaker 1: You do enough push ups and do enough variation, you're

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Speaker 1: going to get big upper body depending on your genetics.

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Speaker 1: So yes, the answer is yes, you can build muscle

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Speaker 1: with body weight. Number ten. What is the best time

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Speaker 1: of day to work out whenever you can? Yes, there's

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Speaker 1: research into some pretty deep exercise physiology, internally, what's going

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Speaker 1: on in the body and when it's best suited to

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Speaker 1: deliver its best performance? What does that matter for you?

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Speaker 1: All you people? I mean, I actually can't believe this

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Speaker 1: article is still written. You know, what's the best time

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Speaker 1: of day to work out? And by the way, I'm

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Speaker 1: gonna give you a new take on it. The best

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Speaker 1: time of day to workout is all day long my

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Speaker 1: micro workout plan book. You know, sure you can go

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Speaker 1: to the gym, sure you can get in your workout.

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Speaker 1: But I did a four mile run this morning. I

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Speaker 1: did a bunch of crunches, you know, and an ab

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Speaker 1: extras sizes about an hour or two later, and I'm

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Speaker 1: gonna be doing things throughout the day. So the best

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Speaker 1: time of day to work out is all day long.

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Speaker 1: Get in movement all day long. All right, Micro workouts,

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Speaker 1: shorter workouts, There is no just or only. It's not

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Speaker 1: I only did you know a hundred uh moves or whatever? Crunches,

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Speaker 1: It's that you did them. It's not that you only

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Speaker 1: walked a mile. You walked a mile. It all adds up,

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Speaker 1: all right. Is running really bad for your knees? Absolutely not.

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Speaker 1: So many studies that now completely refute that myth and

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Speaker 1: in points of fact, runners have a lower incidence of

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Speaker 1: osteo arthritis than do non runners. There's different ideas and

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Speaker 1: reasons and causes. One is uh, and I talked with

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Speaker 1: Dr Liebman about this from Harvard. Carrying excess weight around

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Speaker 1: all day long. That's really challenging on the joints. So

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Speaker 1: runners tend to weigh less than non runners, and so

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Speaker 1: they're carrying around less weight. Running three times a week

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Speaker 1: for thirty minutes or whatever you know the average person

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Speaker 1: is doing, or even three times four times a week

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Speaker 1: for forty five minutes doesn't come close to what having

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Speaker 1: weak muscles and excess weight can do to your joints

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Speaker 1: twenty four hours a day. Alright, So answers no, And

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Speaker 1: I know that this has been one of the top

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Speaker 1: myths for so long. Not true now totally different if

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Speaker 1: you have a pre existing injury. But we're talking about

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Speaker 1: here as people who say, oh, you're gonna have bad

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Speaker 1: knees when you're older. I'm fifty two, I've logged a

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Speaker 1: lot of miles, and I'm one injury free. The knees

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Speaker 1: are good, all right. Number twelve. Won't lifting weights make

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Speaker 1: me bulky. Absolutely. One of the top myths that keep

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Speaker 1: women from achieving their best bodies goes back to that

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Speaker 1: lengthening a muscle myth comes down to body type again,

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Speaker 1: ectomorph meso morph endomorph. One of the best things everyone

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Speaker 1: can do, but especially women who have higher incidents of

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Speaker 1: osteopenia and things like that osteoporosis. We want to lift weights,

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Speaker 1: we want to get strong. That fear of bulk is

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Speaker 1: one of the top reasons women have failed to achieve

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Speaker 1: their best bodies, put forth by fitness people that I

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Speaker 1: just want to have some words with. So, I know,

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Speaker 1: you look at certain body types and you say, well,

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Speaker 1: look at that woman or look at that guy, Look

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Speaker 1: how big they are because other things going on, and

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Speaker 1: most often they're choosing and doing things to achieve that.

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Speaker 1: And it's hard, and they have the genetics and they

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Speaker 1: oftentimes take other things to help get bigger. And I'll

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Speaker 1: leave it at that, So please, please, please, the bulk

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Speaker 1: myth has to go away, you know what. Final break

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Speaker 1: quick pace and then we're gonna pick up the pace

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Speaker 1: even more. All right, we will be right back at

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Speaker 1: her this short rape and we are back seat. As

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Speaker 1: I look at the clock, I'm like, Okay, I gotta

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Speaker 1: pick up the pace even more. But I want to

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Speaker 1: give you information. That's what's so challenging with this podcast. Okay, enough,

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Speaker 1: let's just let's just start flying through it, all right.

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Speaker 1: So number thirteen, is fruit really bad for you? Oh?

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Speaker 1: My gosh, torturous myth. I talked about this with Wendy Arlbeck,

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Speaker 1: one of the top nutritionists, had her on the show,

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Speaker 1: have had her on the show three times. No, people say, oh,

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Speaker 1: the carbs. Carbs are not bad for you. I'm getting

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Speaker 1: ahead of myself. The sugar, it's fruit sugar, it is healthy.

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Speaker 1: There are so many other things you get in fruit,

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Speaker 1: the vitamins, the minerals, the disease preventing compounds, so much

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Speaker 1: good stuff and fruit. I'm so tired of people thinking

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Speaker 1: that a banana or an apple or blue bear ease

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Speaker 1: are bad. And by the way, get into a little

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Speaker 1: bit of the science. When you pair things like fruit,

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Speaker 1: the a s have a higher glycemic index with a protein,

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Speaker 1: totally changes how your body takes it in and your

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Speaker 1: body's response in a positive way. But do not think

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Speaker 1: that fruit it's bad for you. If you think fruits

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Speaker 1: bad for you, what the heck are you eating? What

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Speaker 1: the heck are you eating? What's left? How many days

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Speaker 1: a week should I do cardio? This is number fourteen.

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Speaker 1: Harvard Health says a hundred and twenty minutes per week.

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Speaker 1: American College Sports Medicine says two hundred to three thirty.

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Speaker 1: Try to do cardio all day long. As I'm saying,

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Speaker 1: start with movement and then you get into the exercise.

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Speaker 1: So if you're gonna get on the elliptical, if you're

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Speaker 1: gonna go for a walk, try to do that every day. People,

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Speaker 1: you don't hear that enough. But that can be five

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Speaker 1: minutes once a day. That can be five minutes four

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Speaker 1: times a day. That can be going to the gym

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Speaker 1: for an hour. The can be going down into your

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Speaker 1: home gym and doing half hour. I want you to

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Speaker 1: break it up and mix it up and do it

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Speaker 1: throughout the week. If you need round numbers, there you

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Speaker 1: go a hundred and twenty two hundred, three hundred minutes.

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Speaker 1: But I don't want you counting those minutes the way

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Speaker 1: people count calories. Try to get it at the very least.

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Speaker 1: If you're someone who is going to the gym, you say,

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Speaker 1: give me a number time I'm gonna go down into

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Speaker 1: my home gym and get on my webiticle. Okay, three,

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Speaker 1: but I want you to be moving more throughout the

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Speaker 1: week as well. But the takeaway from this one is

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Speaker 1: the short workouts matter. So you can go down into

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Speaker 1: your gym or go to the You know it's gonna

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Speaker 1: be tougher when you go to the gym to do

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Speaker 1: ten minutes. That's why working out at home is so good.

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Speaker 1: But if you're going to the gym, you can do

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Speaker 1: ten minutes of cardio and thirty minutes of strength and

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Speaker 1: ten minutes of stretching and mix it up that way,

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Speaker 1: all right. I also threw out in my book way

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Speaker 1: back when Beat the Gym, you can also just do it.

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Speaker 1: Do your wait in minutes per week, and then as

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Speaker 1: you lose wait, you can pull back on the cardio

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Speaker 1: a little bit and add in more strength, which is

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Speaker 1: super important and a great way to do it all right,

427
00:26:07,920 --> 00:26:11,160
Speaker 1: Start small, It all counts, It all adds up. Our

428
00:26:11,200 --> 00:26:14,560
Speaker 1: squats really bad for you. Nope, we're squatting all day people.

429
00:26:15,119 --> 00:26:17,840
Speaker 1: I think back to when I auditioned to do Supreme

430
00:26:17,920 --> 00:26:21,600
Speaker 1: ninety day, which was a P nine X take off routine,

431
00:26:21,960 --> 00:26:24,000
Speaker 1: and I walked in the audition and they said, just

432
00:26:24,080 --> 00:26:27,359
Speaker 1: go like, pretend you're leading a class. And I and

433
00:26:27,359 --> 00:26:30,879
Speaker 1: they said, do squats. And so I was performing squats

434
00:26:30,880 --> 00:26:32,359
Speaker 1: and I said, listen, squats are not bad for you.

435
00:26:32,760 --> 00:26:35,600
Speaker 1: Bad squats are bad for you. And the person the

436
00:26:35,600 --> 00:26:39,360
Speaker 1: producer said, cut you got it. That line basically got

437
00:26:39,359 --> 00:26:41,679
Speaker 1: it for me, amongst other things. But squats are not

438
00:26:41,720 --> 00:26:45,360
Speaker 1: bad for you. We're squatting all day long. And I've

439
00:26:45,400 --> 00:26:47,840
Speaker 1: talked about how there was a well known doctor that

440
00:26:47,880 --> 00:26:50,800
Speaker 1: I lectured with and I had just given a presentation

441
00:26:50,840 --> 00:26:53,240
Speaker 1: on squatting, and after he said, I think you're totally wrong,

442
00:26:53,280 --> 00:26:55,160
Speaker 1: and I said, well, okay, we can agree to disagree.

443
00:26:55,560 --> 00:26:58,240
Speaker 1: We're squatting all day long. You need to strengthen the

444
00:26:58,320 --> 00:27:00,560
Speaker 1: muscles around your knees. You need to do them aggressively.

445
00:27:00,800 --> 00:27:02,240
Speaker 1: And I know that many of you have knee pain

446
00:27:02,280 --> 00:27:05,560
Speaker 1: and squatting hurts. So if you're a client of Mind,

447
00:27:05,600 --> 00:27:10,280
Speaker 1: we would strengthen you progressively with maybe one inch deep squats.

448
00:27:10,320 --> 00:27:13,320
Speaker 1: Does that mean everyone can do them pain free? Nope,

449
00:27:14,200 --> 00:27:17,080
Speaker 1: But the vast majority of my experience, when progressed appropriately,

450
00:27:17,640 --> 00:27:20,960
Speaker 1: can What is the best exercise to lose fat from

451
00:27:21,000 --> 00:27:23,639
Speaker 1: my hips This goes back to the trying to spot

452
00:27:23,680 --> 00:27:28,080
Speaker 1: reduce myth So from men, it's generally the abs, the stomach.

453
00:27:28,119 --> 00:27:32,760
Speaker 1: I want to reduce the fat deposits from my stomach.

454
00:27:32,800 --> 00:27:36,639
Speaker 1: What's the exercise? Doesn't exist? Same thing for hips for women,

455
00:27:37,000 --> 00:27:38,959
Speaker 1: and they generally will get You will get on that

456
00:27:39,000 --> 00:27:42,920
Speaker 1: machine right the leg abduction machine in the gym, or

457
00:27:43,000 --> 00:27:45,720
Speaker 1: you will do all of those exercises at home that

458
00:27:45,800 --> 00:27:50,000
Speaker 1: I see on social media. You can't tell your body

459
00:27:50,000 --> 00:27:53,320
Speaker 1: where to lose fat from is genetically predetermined. Now, I

460
00:27:53,320 --> 00:27:55,359
Speaker 1: know you feel it, and you feel the burn, and

461
00:27:55,359 --> 00:27:57,679
Speaker 1: you still want to work that area, But do not

462
00:27:57,880 --> 00:28:02,800
Speaker 1: waste time doing thirty minutes of hip abduction when you

463
00:28:02,840 --> 00:28:06,320
Speaker 1: need to build muscle and get strong all over and

464
00:28:06,359 --> 00:28:10,359
Speaker 1: burn calories. So by spending an inordinate amount of time

465
00:28:10,400 --> 00:28:12,720
Speaker 1: working on your abs, working on your hips at the

466
00:28:12,760 --> 00:28:16,040
Speaker 1: expense of burning calories and building muscle on other parts

467
00:28:16,080 --> 00:28:19,359
Speaker 1: of your body, you are doing yourself an incredible disservice.

468
00:28:20,040 --> 00:28:23,160
Speaker 1: Number seventeen. What is the best weight loss supplement? There

469
00:28:23,240 --> 00:28:26,280
Speaker 1: is not one. It doesn't exist. When you see all

470
00:28:26,320 --> 00:28:31,280
Speaker 1: of those claims, doesn't exist. Okay, do not waste your money.

471
00:28:31,400 --> 00:28:33,000
Speaker 1: And if I have to give you. One that I

472
00:28:33,040 --> 00:28:36,560
Speaker 1: did give on a podcast I did on supplements caffeine.

473
00:28:37,880 --> 00:28:41,960
Speaker 1: Caffeine is a fat burner. Caffeine will help you work

474
00:28:41,960 --> 00:28:46,360
Speaker 1: out longer, will make you work out harder and lessen

475
00:28:46,520 --> 00:28:51,840
Speaker 1: your feelings of pain essentially and intensity when you are

476
00:28:51,880 --> 00:28:54,520
Speaker 1: doing it. Some of you say you can't do the caffeine,

477
00:28:54,520 --> 00:28:57,239
Speaker 1: the coffee, the tea. Then you don't have to, and

478
00:28:57,280 --> 00:29:00,600
Speaker 1: it's it's not a huge amount, but it's an amount.

479
00:29:00,640 --> 00:29:03,680
Speaker 1: It's a fat burner. It mobilizes fat stores, which is

480
00:29:03,680 --> 00:29:06,880
Speaker 1: why endurance athletes will have caffeine in many of their

481
00:29:06,920 --> 00:29:12,360
Speaker 1: products to help them go longer, preserving carbohydrate stores just

482
00:29:12,480 --> 00:29:16,360
Speaker 1: energy stores. But the short answers, there's no weight loss

483
00:29:16,400 --> 00:29:19,080
Speaker 1: supplement and the ones that there have been over the

484
00:29:19,200 --> 00:29:23,240
Speaker 1: years were really bad, the pharmaceutical ones, side effects, there's

485
00:29:23,240 --> 00:29:25,800
Speaker 1: a cost to everything. People. Are eggs really bad for you?

486
00:29:25,920 --> 00:29:30,560
Speaker 1: Another topic I went over and over with Wendy arlback Nope,

487
00:29:30,600 --> 00:29:32,480
Speaker 1: and this is back and forth and back and forth

488
00:29:32,480 --> 00:29:36,080
Speaker 1: and back and forth. Great source of protein, great source

489
00:29:36,200 --> 00:29:39,600
Speaker 1: of some healthy uh fats. The yolks. Do you do

490
00:29:39,640 --> 00:29:41,560
Speaker 1: the yolks? Do you not do the yolks? What I

491
00:29:41,560 --> 00:29:45,000
Speaker 1: said on the show was because I eat a large

492
00:29:45,000 --> 00:29:47,760
Speaker 1: amount of eggs. If I'm doing a six egg omelet,

493
00:29:47,880 --> 00:29:52,280
Speaker 1: I might do too yolks and that's it. And sometimes

494
00:29:52,320 --> 00:29:55,480
Speaker 1: I do six. So sometimes I'll leave some yolks out.

495
00:29:55,480 --> 00:29:58,600
Speaker 1: Sometimes I won't. And I know the research is so confusing,

496
00:29:59,000 --> 00:30:02,000
Speaker 1: but we need protein people getting ahead of myself. So

497
00:30:02,320 --> 00:30:05,560
Speaker 1: short answer is, I'm eating my eggs. I give eggs

498
00:30:05,600 --> 00:30:08,000
Speaker 1: to my kids. I've been eating eggs for a long time.

499
00:30:08,040 --> 00:30:11,640
Speaker 1: And by the way, my you know, idle picture on

500
00:30:11,680 --> 00:30:15,200
Speaker 1: the wall signed Jack Laine. He had his too hard

501
00:30:15,200 --> 00:30:18,240
Speaker 1: boiled eggs every morning. When I interviewed him, he told me, so,

502
00:30:18,560 --> 00:30:21,240
Speaker 1: I'm eating my eggs. What is the best cardio for

503
00:30:21,280 --> 00:30:23,760
Speaker 1: weight loss? Super simple? That is whatever you are going

504
00:30:23,800 --> 00:30:27,240
Speaker 1: to do consistently. Okay, it is whatever you are going

505
00:30:27,280 --> 00:30:29,880
Speaker 1: to do consistently. If I tell you it's running and

506
00:30:29,920 --> 00:30:32,560
Speaker 1: you can't run and you hate running, well, then that's

507
00:30:32,600 --> 00:30:35,040
Speaker 1: not the best cardio for your weight loss. But it

508
00:30:35,080 --> 00:30:39,040
Speaker 1: does come down then the question to intensity. The ellipticals

509
00:30:39,040 --> 00:30:42,200
Speaker 1: you burn fewer calories because it's easier on your joints.

510
00:30:42,240 --> 00:30:46,880
Speaker 1: That makes sense. So the harder the exercise of burbie

511
00:30:46,880 --> 00:30:49,560
Speaker 1: burns a lot of calories because it super hard running,

512
00:30:50,240 --> 00:30:54,120
Speaker 1: which is challenging for many people, burns more calories generally

513
00:30:54,160 --> 00:30:58,920
Speaker 1: speaking than the elliptical because you are bearing more of

514
00:30:58,960 --> 00:31:03,320
Speaker 1: your own weight. That being said, it's not only whatever

515
00:31:03,360 --> 00:31:06,360
Speaker 1: you use consistently, but it's how you use it. Okay,

516
00:31:06,360 --> 00:31:09,000
Speaker 1: So you can take an elliptical with the arm attachments

517
00:31:09,000 --> 00:31:12,040
Speaker 1: and go pretty darn hard. So it's about intensity and

518
00:31:12,080 --> 00:31:15,120
Speaker 1: it's about frequency. Okay. So the best cardio if your

519
00:31:15,120 --> 00:31:18,720
Speaker 1: weight loss is whatever you do consistently and push yourself

520
00:31:18,760 --> 00:31:22,800
Speaker 1: on it occasionally. Okay, what are better free weights or

521
00:31:22,880 --> 00:31:27,120
Speaker 1: machines does not matter, but yes I will throw in

522
00:31:27,160 --> 00:31:32,200
Speaker 1: the It depends. If you're someone into specific sports, you

523
00:31:32,280 --> 00:31:35,320
Speaker 1: need you know to to swing things around, you know,

524
00:31:35,400 --> 00:31:38,479
Speaker 1: full body type movements with a kettle bell, with a dumbbell,

525
00:31:38,560 --> 00:31:43,120
Speaker 1: of course. But when we're talking about building strength, looking better,

526
00:31:43,240 --> 00:31:49,160
Speaker 1: feeling better, injury prevention, strength is strength. People and bodybuilders

527
00:31:49,320 --> 00:31:53,760
Speaker 1: use machines and free weights to build muscle, and most

528
00:31:53,800 --> 00:31:56,600
Speaker 1: professional athletes will use both. And I know you're gonna

529
00:31:56,640 --> 00:31:59,160
Speaker 1: throw out the what about functional fitness? What you know?

530
00:31:59,200 --> 00:32:02,600
Speaker 1: What functional is? Strength is functional? All strength is functional,

531
00:32:03,080 --> 00:32:07,040
Speaker 1: So sure you get more movement, and you should mix

532
00:32:07,080 --> 00:32:09,920
Speaker 1: it up and I mix it up. But you shouldn't

533
00:32:09,960 --> 00:32:14,080
Speaker 1: do one exclusively, just like everything else. So do some

534
00:32:14,120 --> 00:32:17,400
Speaker 1: free weights, do some machines, do what you have access

535
00:32:17,400 --> 00:32:19,280
Speaker 1: to and mix it up. What should I get from

536
00:32:19,280 --> 00:32:21,920
Speaker 1: my home Jim love This question simple answers. You need

537
00:32:21,960 --> 00:32:24,720
Speaker 1: cardio and you need strength. Goes back to what I

538
00:32:24,800 --> 00:32:27,280
Speaker 1: just talked about. What do you prefer cardio wise? And

539
00:32:27,360 --> 00:32:29,880
Speaker 1: what will the most people in your family use? Is

540
00:32:29,920 --> 00:32:32,880
Speaker 1: that a treadmill and elliptical? And then you need strength,

541
00:32:33,320 --> 00:32:35,960
Speaker 1: maybe a set of dumbbells. There's so many options now

542
00:32:36,000 --> 00:32:39,200
Speaker 1: with fitness technology, but when you are putting together your

543
00:32:39,200 --> 00:32:42,320
Speaker 1: home gym, your first two questions to yourself are how

544
00:32:42,360 --> 00:32:44,120
Speaker 1: am I gonna do cardio? And what am I going

545
00:32:44,160 --> 00:32:46,640
Speaker 1: to use for strength? All Right, does not have to

546
00:32:46,640 --> 00:32:49,160
Speaker 1: be super expensive. And by the way, if you're like

547
00:32:49,400 --> 00:32:51,800
Speaker 1: super limited budget, you get a corner of the room,

548
00:32:51,840 --> 00:32:54,600
Speaker 1: you get a matt and you watch some videos and

549
00:32:54,680 --> 00:32:58,520
Speaker 1: you do body weight exercises. Is caffeine bad for you?

550
00:32:58,640 --> 00:33:01,160
Speaker 1: Kind of touched on this already. Caffeine is an ergo

551
00:33:01,160 --> 00:33:03,840
Speaker 1: genic aid. It was actually banned at the Olympics at

552
00:33:03,840 --> 00:33:08,600
Speaker 1: certain levels, which tells us that it is a performance enhancer.

553
00:33:08,640 --> 00:33:11,800
Speaker 1: Which is what ergo genetic aid means. So sure, there

554
00:33:11,800 --> 00:33:14,400
Speaker 1: are some people that can't tolerate it, you shouldn't have it.

555
00:33:14,680 --> 00:33:17,160
Speaker 1: There are levels you know you don't want to take

556
00:33:17,160 --> 00:33:21,600
Speaker 1: in too much. It's moderation. But caffeine has numerous benefits,

557
00:33:21,880 --> 00:33:26,080
Speaker 1: including the ones I already outlined, and also cognitive and

558
00:33:26,080 --> 00:33:30,560
Speaker 1: and positive benefits to the brain. So like anything else,

559
00:33:30,560 --> 00:33:34,880
Speaker 1: it's moderation, and I use it in my daily routine

560
00:33:34,920 --> 00:33:37,800
Speaker 1: as well. All right, here we go, we're getting there.

561
00:33:38,160 --> 00:33:41,840
Speaker 1: How many days a week should I lift weights? It

562
00:33:41,920 --> 00:33:43,800
Speaker 1: depends on how many times a week you're going to

563
00:33:43,880 --> 00:33:45,880
Speaker 1: work out. If you're going to the gym six days

564
00:33:45,880 --> 00:33:48,680
Speaker 1: a week, well then you can split up your routine

565
00:33:48,720 --> 00:33:51,640
Speaker 1: in different ways and do six days of strength training

566
00:33:51,680 --> 00:33:53,760
Speaker 1: upper body one day, lower body the next. You could

567
00:33:53,800 --> 00:33:56,160
Speaker 1: alternate it that way for six days. But for the

568
00:33:56,240 --> 00:33:58,840
Speaker 1: vast majority of you listening two to three days a

569
00:33:58,840 --> 00:34:04,280
Speaker 1: week of strength, two to three days full body routine Monday, Wednesday, Friday,

570
00:34:04,320 --> 00:34:08,640
Speaker 1: perfect strength, give yourself that day off in between. Your

571
00:34:08,680 --> 00:34:11,880
Speaker 1: muscles need twenty four hours to recover. But if you're

572
00:34:11,920 --> 00:34:14,120
Speaker 1: someone who loves the gym or wants to do strength

573
00:34:14,160 --> 00:34:16,080
Speaker 1: training every day, well then you do things that are

574
00:34:16,120 --> 00:34:21,640
Speaker 1: known as split routines, which is like chest, shoulders and

575
00:34:21,960 --> 00:34:24,520
Speaker 1: triceps on one day, back and biceps the next day,

576
00:34:24,600 --> 00:34:27,239
Speaker 1: legs the third day. So it depends on how many

577
00:34:27,320 --> 00:34:29,879
Speaker 1: days you're gonna be doing strength. But for the vast

578
00:34:29,880 --> 00:34:32,360
Speaker 1: majority of people who want the benefits, I keep outlining

579
00:34:33,080 --> 00:34:37,520
Speaker 1: two to three days. I would say three because I

580
00:34:37,560 --> 00:34:42,480
Speaker 1: want you to get the most out of it. Monday, Wednesday, Friday, Monday, Wednesday, Saturday,

581
00:34:42,680 --> 00:34:47,799
Speaker 1: nonconsecutive days. Are carbs really bad for you? No? No,

582
00:34:48,320 --> 00:34:52,000
Speaker 1: Carbs are our bodies preferred energy source. There are different

583
00:34:52,000 --> 00:34:57,239
Speaker 1: types of carbohydrates. They're simple and complex. Complex carbohydrates are

584
00:34:57,280 --> 00:35:00,600
Speaker 1: what we want more of. Okay, The is are fruits

585
00:35:00,600 --> 00:35:04,680
Speaker 1: and vegetables, not processed foods don't come in a bag,

586
00:35:05,239 --> 00:35:10,839
Speaker 1: generally speaking, don't have a label. Bananas, you get oat

587
00:35:10,880 --> 00:35:15,840
Speaker 1: meals a great complex carbohydrate. Carbs are not the enemy.

588
00:35:16,160 --> 00:35:18,920
Speaker 1: Processed food is what we want to avoid for the

589
00:35:18,960 --> 00:35:22,399
Speaker 1: most part. But not you know, no one's perfect. I've

590
00:35:22,440 --> 00:35:26,760
Speaker 1: talked about on so many podcasts. Okay, it's not about carbs.

591
00:35:26,800 --> 00:35:29,520
Speaker 1: And when people tell me they're off carbs, I know

592
00:35:29,600 --> 00:35:31,480
Speaker 1: they're not. They just don't know what carbs are that

593
00:35:31,520 --> 00:35:34,080
Speaker 1: means you're not eating bread and things like that. I

594
00:35:34,120 --> 00:35:36,640
Speaker 1: get it, But carbs are found in so many things

595
00:35:36,680 --> 00:35:39,880
Speaker 1: and we need them. Okay, what is the best diet.

596
00:35:40,440 --> 00:35:43,279
Speaker 1: The best diet is the one that you can do

597
00:35:43,440 --> 00:35:48,120
Speaker 1: for a lifetime that is healthy, not a fat diet,

598
00:35:48,200 --> 00:35:51,040
Speaker 1: not one that you're gonna do for six weeks. Eight weeks.

599
00:35:51,080 --> 00:35:54,080
Speaker 1: You're gonna deprive yourself, You're gonna lose some muscle, you're

600
00:35:54,120 --> 00:35:57,359
Speaker 1: gonna be miserable, and then you're gonna probably gain more

601
00:35:57,400 --> 00:36:00,960
Speaker 1: weight back than you lost Because you lost muscle, you

602
00:36:01,000 --> 00:36:04,600
Speaker 1: lowered your metabolism. That is one of the main reasons

603
00:36:04,640 --> 00:36:08,000
Speaker 1: fat diets are so insidious. You lose some fat, you

604
00:36:08,080 --> 00:36:10,840
Speaker 1: lose a lot of water, you lose some muscle, and

605
00:36:10,840 --> 00:36:12,640
Speaker 1: then when you go back to eating the way you

606
00:36:12,719 --> 00:36:17,320
Speaker 1: did prior, you're gonna gain weight, not because you're eating anymore,

607
00:36:17,440 --> 00:36:22,399
Speaker 1: but because you have lowered your metabolism. I follow the

608
00:36:22,440 --> 00:36:25,319
Speaker 1: Mediterranean diet. I didn't follow it to begin with. I

609
00:36:25,360 --> 00:36:29,120
Speaker 1: just figured out, after researching and eating healthy for a

610
00:36:29,120 --> 00:36:31,640
Speaker 1: long time, that that's what I was doing. Wan sources

611
00:36:31,680 --> 00:36:37,080
Speaker 1: of protein, complex carbohydrates, for the most part, healthy fats,

612
00:36:37,080 --> 00:36:40,920
Speaker 1: some wine. There's no deprivation. It's moderation. So for me,

613
00:36:41,480 --> 00:36:44,400
Speaker 1: it's the Mediterranean diet. There are others, but it's a

614
00:36:44,440 --> 00:36:47,160
Speaker 1: diet that is healthy for you, that you're going to

615
00:36:47,200 --> 00:36:49,720
Speaker 1: do for a lifetime, and it needs to be healthy

616
00:36:49,800 --> 00:36:54,200
Speaker 1: for you. Okay, we're getting there. Um I am training

617
00:36:54,239 --> 00:36:57,080
Speaker 1: for a marathon or throwing any event here, but I'm

618
00:36:57,120 --> 00:37:01,200
Speaker 1: gaining weight. Why so common a couple of factors going

619
00:37:01,239 --> 00:37:06,920
Speaker 1: on here. Generally, people get hungrier. Generally some people exercise

620
00:37:07,080 --> 00:37:09,640
Speaker 1: just makes them hungrier, depending on what you're doing, so

621
00:37:09,680 --> 00:37:12,520
Speaker 1: that's part of it. It's going to increase your hunger.

622
00:37:12,520 --> 00:37:16,680
Speaker 1: You're gonna eat more. But many people also reward eat,

623
00:37:17,960 --> 00:37:21,600
Speaker 1: reward eat. You cannot outrun your fork what people think

624
00:37:21,600 --> 00:37:25,279
Speaker 1: they burned even a marathon. Let me give you the

625
00:37:25,360 --> 00:37:29,839
Speaker 1: math again. You generally burn about a hundred calories per

626
00:37:29,880 --> 00:37:34,440
Speaker 1: mile while running. To lose a pound is around thirty

627
00:37:34,480 --> 00:37:37,880
Speaker 1: five hundred calorie deficit. A marathon is twenty six miles

628
00:37:37,920 --> 00:37:42,160
Speaker 1: times one hundred twenty hundred. You are nine calorie short

629
00:37:42,160 --> 00:37:44,520
Speaker 1: of losing a pound when you run a marathon. I

630
00:37:44,560 --> 00:37:46,840
Speaker 1: know that's depressing for people, but that is one of

631
00:37:46,880 --> 00:37:49,759
Speaker 1: the reasons people gain weight when they start an exercise

632
00:37:49,800 --> 00:37:54,440
Speaker 1: program or a specific training program is because you're taking

633
00:37:54,440 --> 00:37:56,759
Speaker 1: in more. You're you're doing that run and saying, I

634
00:37:56,840 --> 00:37:59,200
Speaker 1: just ran ten miles. I can eat whatever I want today.

635
00:37:59,400 --> 00:38:03,680
Speaker 1: You can't. But when you eat healthier and continue that

636
00:38:03,719 --> 00:38:07,040
Speaker 1: training program and focus on healthy eating and not taking

637
00:38:07,080 --> 00:38:12,800
Speaker 1: in too much, then you'll be fine. But you're expending calories.

638
00:38:12,800 --> 00:38:16,400
Speaker 1: So when you go by the energy model, that's one

639
00:38:16,400 --> 00:38:18,319
Speaker 1: of the main reasons. So you've got Hunger is a

640
00:38:18,360 --> 00:38:21,080
Speaker 1: part of it, but in my experience, a huge part

641
00:38:21,120 --> 00:38:23,839
Speaker 1: of it is the reward eating and not realizing how

642
00:38:23,880 --> 00:38:28,560
Speaker 1: many cowies you're taking in. Uh, how much protein should

643
00:38:28,560 --> 00:38:31,359
Speaker 1: I eat each day? Have done many podcasts on this.

644
00:38:32,040 --> 00:38:36,240
Speaker 1: The recommendation is generally low for the vast majority of people.

645
00:38:36,640 --> 00:38:39,080
Speaker 1: It's the least amount or the lowest amount you should

646
00:38:39,120 --> 00:38:41,400
Speaker 1: probably take in per day. But those of you who

647
00:38:41,440 --> 00:38:44,520
Speaker 1: are listening are active. People are getting more active. So

648
00:38:45,600 --> 00:38:48,200
Speaker 1: simple rule of thumb, half your body weight in grahams

649
00:38:48,200 --> 00:38:50,080
Speaker 1: of protein per day. If you wait a hundred and

650
00:38:50,080 --> 00:38:53,719
Speaker 1: fifty pounds around grams of protein, you can add a

651
00:38:53,719 --> 00:38:56,680
Speaker 1: little bit more in I often do. We want to

652
00:38:56,719 --> 00:38:59,520
Speaker 1: build muscle. Protein is the building block of muscle and

653
00:38:59,560 --> 00:39:02,160
Speaker 1: then you want ideally spread that out throughout the day.

654
00:39:02,200 --> 00:39:05,360
Speaker 1: So if you're getting four or five six meals throughout

655
00:39:05,360 --> 00:39:07,520
Speaker 1: the day, a little bit of protein at all of them.

656
00:39:07,560 --> 00:39:09,799
Speaker 1: And back to what I was talking about earlier with

657
00:39:09,880 --> 00:39:14,439
Speaker 1: the fruit with um. You know high glycemic foods, that's

658
00:39:14,480 --> 00:39:17,600
Speaker 1: another reason to have protein at each and every meal.

659
00:39:17,640 --> 00:39:20,959
Speaker 1: Plus you're gonna feel fuller. It's about satiety. So about

660
00:39:21,000 --> 00:39:23,920
Speaker 1: half your body weight in grahams of protein per day roughly.

661
00:39:25,040 --> 00:39:27,319
Speaker 1: Is creatine really bad for you had to throw this

662
00:39:27,360 --> 00:39:30,360
Speaker 1: one in there. Nope. It's one of the most research

663
00:39:30,440 --> 00:39:33,600
Speaker 1: supplements out there. It works, It helps build some strength,

664
00:39:33,840 --> 00:39:37,759
Speaker 1: helps you add some muscle. It is found naturally in

665
00:39:37,880 --> 00:39:41,880
Speaker 1: meats and other foods. So you know, many people will

666
00:39:42,080 --> 00:39:46,160
Speaker 1: look at some some bad press that creatine has received,

667
00:39:46,239 --> 00:39:48,960
Speaker 1: but for athletes, I give it to one of my sons.

668
00:39:49,000 --> 00:39:51,920
Speaker 1: There you go, my teenage son who is really starting

669
00:39:51,920 --> 00:39:56,319
Speaker 1: to you know, grow and build muscle. Um. It is

670
00:39:56,320 --> 00:39:58,480
Speaker 1: one of the most research supplements. We will talk about

671
00:39:58,480 --> 00:40:00,799
Speaker 1: it often on this show, and as one of the

672
00:40:00,840 --> 00:40:03,880
Speaker 1: few supplements other than protein that I will buy in

673
00:40:03,920 --> 00:40:07,560
Speaker 1: a supplement store. It's creating a protein and that goes

674
00:40:07,600 --> 00:40:10,120
Speaker 1: to the show. I alluded to earlier that I did

675
00:40:10,160 --> 00:40:14,000
Speaker 1: on my four favorite supplements, creating and protein. Both work,

676
00:40:14,239 --> 00:40:17,920
Speaker 1: and the research is really strong, and it is okay

677
00:40:17,960 --> 00:40:21,279
Speaker 1: for you. Will spinning make my legs big? Back to

678
00:40:21,320 --> 00:40:24,600
Speaker 1: the bulk myth? Nope? And what I find a little

679
00:40:24,680 --> 00:40:30,040
Speaker 1: humorous is that before the peloton craze, so many people

680
00:40:30,160 --> 00:40:33,200
Speaker 1: believe this that they wouldn't go into the spinning class,

681
00:40:33,200 --> 00:40:35,760
Speaker 1: they wouldn't take the group cycling class in the gyms.

682
00:40:35,760 --> 00:40:40,400
Speaker 1: But suddenly, when you have a bike at home, that

683
00:40:40,840 --> 00:40:43,680
Speaker 1: myth seemed to go away a little bit, which is

684
00:40:43,719 --> 00:40:45,840
Speaker 1: a great thing. Which is a great thing. So I

685
00:40:45,920 --> 00:40:48,920
Speaker 1: joke and say, I guess spinning, You know, riding a

686
00:40:48,960 --> 00:40:52,120
Speaker 1: bike at home does something to your body physiologically that

687
00:40:52,120 --> 00:40:56,440
Speaker 1: prevents your legs from getting bulky. Nope, doesn't do it.

688
00:40:56,440 --> 00:41:00,719
Speaker 1: It's high revolution, generally low resistance. It is not enough

689
00:41:00,960 --> 00:41:03,000
Speaker 1: if you want to get into the science. Not even

690
00:41:03,040 --> 00:41:07,080
Speaker 1: close to enough resistance to actually build a significant amount

691
00:41:07,120 --> 00:41:10,080
Speaker 1: of muscle, not even close, especially the way most people

692
00:41:10,120 --> 00:41:13,920
Speaker 1: are doing it. High revolution, low resistance not gonna happen.

693
00:41:14,000 --> 00:41:17,080
Speaker 1: Doesn't overload the muscle enough, so don't worry about that.

694
00:41:17,120 --> 00:41:19,560
Speaker 1: It's a great form of exercise. What is the best

695
00:41:19,560 --> 00:41:22,480
Speaker 1: alcohol to drink if I want to lose weight? Such

696
00:41:22,520 --> 00:41:24,319
Speaker 1: a common question. You want to stay away from the

697
00:41:24,320 --> 00:41:28,120
Speaker 1: sugars and the calories, right, the tonic gin and tonic nope,

698
00:41:28,440 --> 00:41:33,799
Speaker 1: club sodas, things like that. The lower calorie alcohol is

699
00:41:33,920 --> 00:41:36,080
Speaker 1: what's gonna work for many of you. I love this question.

700
00:41:36,120 --> 00:41:39,080
Speaker 1: I find it hysterical. I drink wine, but your fruit

701
00:41:39,200 --> 00:41:43,399
Speaker 1: fruit tier drinks. Again, the ones high in sugar are

702
00:41:43,400 --> 00:41:45,759
Speaker 1: the ones that are gonna be high in calories. So

703
00:41:45,920 --> 00:41:48,480
Speaker 1: of course it comes down to calories. Then we have

704
00:41:48,560 --> 00:41:51,719
Speaker 1: to just say quickly, it's what the alcohol does to

705
00:41:51,719 --> 00:41:54,840
Speaker 1: your eating afterwards and your exercise. So have that couple

706
00:41:55,280 --> 00:41:59,279
Speaker 1: extra glasses or two or three, and then you wake

707
00:41:59,320 --> 00:42:00,920
Speaker 1: up the next morning and you have that bigon egg

708
00:42:00,960 --> 00:42:03,120
Speaker 1: and cheese. You don't get your workout in. That's what

709
00:42:03,200 --> 00:42:05,960
Speaker 1: adds up. That's what makes drinking tough when you're trying

710
00:42:05,960 --> 00:42:08,799
Speaker 1: to lose weight. But your alcohol, you want to keep

711
00:42:08,800 --> 00:42:11,600
Speaker 1: the calories low and the sweetness to a minimum, And

712
00:42:11,800 --> 00:42:14,200
Speaker 1: you can throw a glass of club soda or something

713
00:42:14,239 --> 00:42:17,359
Speaker 1: like that in between drinks. That helps as well. How

714
00:42:17,360 --> 00:42:20,319
Speaker 1: long should I do cardio to lose weight? So within

715
00:42:20,400 --> 00:42:23,840
Speaker 1: the workout it all adds up. So if you have

716
00:42:23,920 --> 00:42:26,840
Speaker 1: five minutes, do five minutes. If you have thirty minutes

717
00:42:26,880 --> 00:42:29,640
Speaker 1: and you're good with that, do thirty minutes. But I

718
00:42:29,680 --> 00:42:31,799
Speaker 1: want you to look at what you did for the

719
00:42:31,840 --> 00:42:34,520
Speaker 1: whole week. So don't worry about that you have to

720
00:42:34,520 --> 00:42:37,480
Speaker 1: do an hour every session. You don't. You don't have

721
00:42:37,560 --> 00:42:39,480
Speaker 1: to do a half hour every session. You can do

722
00:42:39,520 --> 00:42:42,400
Speaker 1: twenty minutes with intervals that I've talked about in many podcasts.

723
00:42:42,440 --> 00:42:45,520
Speaker 1: That is way better when it comes to burning calories,

724
00:42:46,040 --> 00:42:48,440
Speaker 1: uh than a forty minutes steady state. You still want

725
00:42:48,440 --> 00:42:51,720
Speaker 1: to do both, but my point is that you can

726
00:42:51,760 --> 00:42:56,759
Speaker 1: and should have different length cardio workouts all week long.

727
00:42:57,640 --> 00:42:59,319
Speaker 1: You know, go for that two mile walk with your

728
00:42:59,360 --> 00:43:04,400
Speaker 1: dogs that count? Do you know, uh, twenty minutes on

729
00:43:04,760 --> 00:43:08,919
Speaker 1: your elliptical that counts. Just keep moving throughout the day,

730
00:43:09,000 --> 00:43:11,520
Speaker 1: lots of walking. That all adds up, all right, So

731
00:43:11,600 --> 00:43:13,560
Speaker 1: don't think that you have to do an hour because

732
00:43:13,560 --> 00:43:17,239
Speaker 1: most people then say, I don't have time to do that. Um,

733
00:43:17,280 --> 00:43:20,080
Speaker 1: how can I make my walks more effective? Such a

734
00:43:20,120 --> 00:43:23,600
Speaker 1: common article that I contribute to. Um, you want to

735
00:43:23,640 --> 00:43:26,200
Speaker 1: mix it up your your root, you want to throw

736
00:43:26,200 --> 00:43:29,200
Speaker 1: in some hills and you want to throw in some intervals,

737
00:43:29,239 --> 00:43:32,520
Speaker 1: so speed intervals. Play around with your speed. It's all

738
00:43:32,560 --> 00:43:36,200
Speaker 1: about variation. One simple way to make your walks more effective.

739
00:43:36,200 --> 00:43:38,839
Speaker 1: If you do that same three mile loop every day,

740
00:43:39,160 --> 00:43:42,399
Speaker 1: reverse it. Your body gets acclimated. Your body knows where

741
00:43:42,400 --> 00:43:45,480
Speaker 1: that hill is going to be when you've done it

742
00:43:45,680 --> 00:43:48,520
Speaker 1: so many times over and over. Bodies are really smart machine.

743
00:43:49,120 --> 00:43:53,560
Speaker 1: So very the distance, very the intensity. Vary your speeds

744
00:43:54,760 --> 00:43:57,400
Speaker 1: and do some hill repeats. Do some hilly roots, go

745
00:43:57,560 --> 00:43:59,480
Speaker 1: up and down. You find a good hill that is

746
00:43:59,480 --> 00:44:02,200
Speaker 1: along your walk, go up and down at a handful

747
00:44:02,239 --> 00:44:05,719
Speaker 1: of times. Did a podcast why everyone should do hills

748
00:44:05,760 --> 00:44:08,799
Speaker 1: for that very reason. All right, What is the best

749
00:44:08,840 --> 00:44:13,319
Speaker 1: exercise to strengthen my back? There are so many, but

750
00:44:13,400 --> 00:44:16,760
Speaker 1: one of my favorites the power of the plank. Plank

751
00:44:16,960 --> 00:44:21,200
Speaker 1: is just such a simple, yet effective body weight exercise

752
00:44:21,239 --> 00:44:26,480
Speaker 1: that can be modified for all levels. You're not moving,

753
00:44:26,800 --> 00:44:30,880
Speaker 1: so there's no crunching, you know motion, which can have

754
00:44:31,520 --> 00:44:36,000
Speaker 1: you know, deleterious effects on people's neck things like that.

755
00:44:36,320 --> 00:44:38,480
Speaker 1: You can still do it with good form and be fine.

756
00:44:38,960 --> 00:44:42,400
Speaker 1: But the plank, for so many people is such a

757
00:44:42,440 --> 00:44:44,680
Speaker 1: great movement because it works the front and the back

758
00:44:44,719 --> 00:44:47,279
Speaker 1: of your core at the same time in an isometric

759
00:44:47,320 --> 00:44:51,080
Speaker 1: fashion and a fashion similar to how you're going to

760
00:44:51,719 --> 00:44:54,920
Speaker 1: um stabilize yourself throughout the day. So the plank is

761
00:44:55,000 --> 00:44:58,719
Speaker 1: just an awesome exercise that everyone should do, regardless of

762
00:44:58,840 --> 00:45:01,360
Speaker 1: if you have back pain, if you don't. It's for

763
00:45:01,440 --> 00:45:05,360
Speaker 1: sports performance, it's for health, it's for everything. So the

764
00:45:05,440 --> 00:45:07,719
Speaker 1: plank is the one I would throw out. There are

765
00:45:07,760 --> 00:45:10,960
Speaker 1: the calorie counters on machines and fitness devices accurate? Nope,

766
00:45:11,640 --> 00:45:15,120
Speaker 1: and they generally overestimate. Did a show on that. It's

767
00:45:15,200 --> 00:45:21,080
Speaker 1: unfortunate and they almost never underestimate, almost never. I wonder

768
00:45:21,120 --> 00:45:26,879
Speaker 1: why that is. Okay, you, it's gonna sound tough and unfortunate,

769
00:45:27,800 --> 00:45:31,200
Speaker 1: especially on machines like ellipticals. I would say cut it

770
00:45:31,239 --> 00:45:33,759
Speaker 1: in half. You go, oh my gosh. Well, if weight

771
00:45:33,800 --> 00:45:35,319
Speaker 1: loss is your goal, you want to err on the

772
00:45:35,320 --> 00:45:38,680
Speaker 1: side of caution and it's it's gonna be pretty close

773
00:45:38,680 --> 00:45:42,240
Speaker 1: depending on the machine you're using. But don't be attached

774
00:45:42,239 --> 00:45:45,560
Speaker 1: to those numbers. I know you're counting calories and numbers

775
00:45:45,560 --> 00:45:49,919
Speaker 1: and you want to know, but they're not accurate. They're

776
00:45:49,920 --> 00:45:52,480
Speaker 1: not accurate for the most part, depending on the machines.

777
00:45:53,520 --> 00:45:56,000
Speaker 1: I lost weight during my workouts, but I've stopped seeing results.

778
00:45:56,040 --> 00:46:00,040
Speaker 1: Why talked about this frequently? A couple of things going

779
00:46:00,080 --> 00:46:02,600
Speaker 1: on here. Your body is a smart machine. You say, Oh, Tom,

780
00:46:02,640 --> 00:46:04,839
Speaker 1: I've been doing this three mile walk three times a week.

781
00:46:05,080 --> 00:46:07,040
Speaker 1: I lost, you know, a bunch of weight at the start,

782
00:46:07,080 --> 00:46:10,239
Speaker 1: and now I'm not seeing the results I had. Well,

783
00:46:10,280 --> 00:46:13,000
Speaker 1: a couple of things have happened. You have gotten more

784
00:46:13,000 --> 00:46:16,160
Speaker 1: efficient at walking, You're burning fewer calories. You have lost weight.

785
00:46:16,400 --> 00:46:19,680
Speaker 1: You are burning fewer calories for those two reasons, and

786
00:46:19,760 --> 00:46:21,600
Speaker 1: so you need to mix it up. You need to

787
00:46:21,640 --> 00:46:25,320
Speaker 1: add variation in. And that goes for so many different workouts,

788
00:46:25,320 --> 00:46:28,600
Speaker 1: not just walking, strength as well and cardio. This is

789
00:46:28,640 --> 00:46:35,200
Speaker 1: why I talk constantly about variation, to keep your body guessing,

790
00:46:35,600 --> 00:46:41,240
Speaker 1: to keep those changes coming, to keep challenging your cardiovascular system,

791
00:46:41,320 --> 00:46:45,480
Speaker 1: your musculo skeletal system in different ways. Um, So plateaus

792
00:46:45,920 --> 00:46:50,000
Speaker 1: oftentimes happened. Let me say this, they always happen. I

793
00:46:50,080 --> 00:46:53,360
Speaker 1: have plateaus. You know you're gonna see that weight loss

794
00:46:53,400 --> 00:46:56,760
Speaker 1: is not linear. None of this is generally speaking linear.

795
00:46:57,120 --> 00:46:59,880
Speaker 1: So you're gonna have those plateaus when they happen. You

796
00:47:00,200 --> 00:47:03,239
Speaker 1: keep working out. You know that you're burning cowares you

797
00:47:03,280 --> 00:47:05,080
Speaker 1: know that you're doing great things for your body and

798
00:47:05,120 --> 00:47:07,839
Speaker 1: your mind, that you're not seeing on the scale, and

799
00:47:07,960 --> 00:47:11,000
Speaker 1: that you mix it up and when you challenge yourself

800
00:47:11,040 --> 00:47:13,920
Speaker 1: and your body in different ways, those results will continue.

801
00:47:14,640 --> 00:47:17,560
Speaker 1: How much water should I drink every day? Simple rule

802
00:47:17,600 --> 00:47:20,520
Speaker 1: thumb is the same one as protein. About half your

803
00:47:20,520 --> 00:47:24,600
Speaker 1: body weight in ounces of water per day. I find

804
00:47:24,600 --> 00:47:26,399
Speaker 1: when I do this, I am in the bathroom like

805
00:47:26,760 --> 00:47:30,279
Speaker 1: ten to twenty times a day. So, UH, find what

806
00:47:30,400 --> 00:47:33,040
Speaker 1: works for you. But that's a nice round number to

807
00:47:33,280 --> 00:47:36,920
Speaker 1: start with. Uh. Is yoga good for weight loss? Yoga

808
00:47:37,000 --> 00:47:40,360
Speaker 1: is great for many things, but when it comes to

809
00:47:40,440 --> 00:47:44,920
Speaker 1: the cardiovascular benefit, the amount of energy you're expending, and

810
00:47:44,960 --> 00:47:48,719
Speaker 1: that's what weight loss comes down to. Um, they've done

811
00:47:48,719 --> 00:47:51,440
Speaker 1: the studies. They put heart rate monitors on people. Now,

812
00:47:51,520 --> 00:47:55,239
Speaker 1: I'm not saying that yoga is not a phenomenal form

813
00:47:55,280 --> 00:47:59,840
Speaker 1: of exercise that just about everyone should do at some

814
00:48:00,000 --> 00:48:03,680
Speaker 1: wint in their life. At least so many benefits, but

815
00:48:04,239 --> 00:48:06,680
Speaker 1: weight loss it's not at the top of the list.

816
00:48:07,320 --> 00:48:12,880
Speaker 1: It's very simple expenditure argument. Okay, once again, you go,

817
00:48:12,960 --> 00:48:14,880
Speaker 1: wait a minute, Tom, We'll get these people who again

818
00:48:15,960 --> 00:48:17,759
Speaker 1: many of them walked in the door looking the way

819
00:48:17,800 --> 00:48:21,080
Speaker 1: they did, and then many of them started changing their

820
00:48:21,120 --> 00:48:25,240
Speaker 1: diets after doing yoga, and that's where the weight loss

821
00:48:25,320 --> 00:48:29,600
Speaker 1: comes from. Not talked about enough. So phenomenal form of exercise,

822
00:48:29,920 --> 00:48:31,920
Speaker 1: But you gotta do your strength work. You gotta do

823
00:48:31,960 --> 00:48:36,120
Speaker 1: your cardio work too, for your muscular health and your

824
00:48:36,320 --> 00:48:39,160
Speaker 1: heart health and things like that. How do I become

825
00:48:39,200 --> 00:48:42,279
Speaker 1: a faster runner? The short answers, you run fast. I know,

826
00:48:42,360 --> 00:48:47,120
Speaker 1: that's the simple, not the response many people want. But

827
00:48:47,680 --> 00:48:51,399
Speaker 1: eight twenty Matt Fitzgerald. So of your runs you want

828
00:48:51,440 --> 00:48:55,400
Speaker 1: to do just regular base pace, like nice easy runs

829
00:48:55,440 --> 00:48:59,360
Speaker 1: to build up your strength um and then of the

830
00:48:59,400 --> 00:49:02,240
Speaker 1: time you're gonna do interval work. And that's generally speaking

831
00:49:02,280 --> 00:49:05,920
Speaker 1: once a week for runners Tuesdays. You know a lot

832
00:49:05,960 --> 00:49:08,080
Speaker 1: of try athletes go to the track and you do

833
00:49:08,160 --> 00:49:11,920
Speaker 1: your speed work. But the great thing about running is

834
00:49:12,520 --> 00:49:15,080
Speaker 1: and just all forms of exercise, when it comes to

835
00:49:15,160 --> 00:49:17,680
Speaker 1: this type of question, you don't have to do a

836
00:49:17,719 --> 00:49:19,200
Speaker 1: lot of it, nor should you. If you do too

837
00:49:19,320 --> 00:49:21,680
Speaker 1: much speed work, you're gonna get hurt and you're gonna

838
00:49:21,760 --> 00:49:26,759
Speaker 1: actually have diminishing results. So one to two times per

839
00:49:26,800 --> 00:49:30,560
Speaker 1: week of doing some interval training is going to help. Now,

840
00:49:30,719 --> 00:49:33,959
Speaker 1: let me also say I detest going to the track.

841
00:49:34,480 --> 00:49:37,400
Speaker 1: I became a faster runner by running a lot, especially

842
00:49:37,440 --> 00:49:39,879
Speaker 1: with clients, but that was at a slow pace. And

843
00:49:39,920 --> 00:49:42,120
Speaker 1: then I would do weekend runs, which forced me to

844
00:49:42,200 --> 00:49:45,560
Speaker 1: run faster. So five case ten k's half marathons, things

845
00:49:45,600 --> 00:49:48,480
Speaker 1: like that, ran with a group of people in an

846
00:49:48,520 --> 00:49:51,640
Speaker 1: organized race made me faster. So if you don't like

847
00:49:52,360 --> 00:49:55,759
Speaker 1: going to the track or doing intervals on your treadmill,

848
00:49:56,440 --> 00:50:00,200
Speaker 1: that is an alternative. Still, you really want to get asked.

849
00:50:00,200 --> 00:50:02,239
Speaker 1: You got to do those intervals, and over time I

850
00:50:02,560 --> 00:50:05,800
Speaker 1: forced myself to. But you're gonna become a faster runner

851
00:50:05,840 --> 00:50:09,560
Speaker 1: by putting in the miles and then doing your interval work. Okay,

852
00:50:09,640 --> 00:50:13,640
Speaker 1: how long until I start seeing results? Such a common question, tough.

853
00:50:14,280 --> 00:50:16,759
Speaker 1: What are we asking here? Is it weight loss? That's

854
00:50:16,800 --> 00:50:19,680
Speaker 1: generally what people are asking right at the point where

855
00:50:19,680 --> 00:50:21,680
Speaker 1: most people quit is when they're gonna start seeing results.

856
00:50:22,160 --> 00:50:24,719
Speaker 1: And it depends. It depends on how much you are

857
00:50:24,800 --> 00:50:27,680
Speaker 1: changing your routine. And that's the problem is if you

858
00:50:27,680 --> 00:50:30,239
Speaker 1: try to change too much too soon, people don't stick

859
00:50:30,280 --> 00:50:32,960
Speaker 1: with it. But if you need a nice round number,

860
00:50:32,960 --> 00:50:36,400
Speaker 1: give yourself six to eight weeks of doing your cardio,

861
00:50:36,520 --> 00:50:39,919
Speaker 1: doing your strength changing your eating habits a little bit.

862
00:50:40,560 --> 00:50:44,200
Speaker 1: One to two pounds a week is phenomenal and where

863
00:50:44,239 --> 00:50:47,400
Speaker 1: you want to be when it comes to true pure

864
00:50:47,400 --> 00:50:51,880
Speaker 1: weight loss fat loss. So give yourself enough time to

865
00:50:51,880 --> 00:50:54,600
Speaker 1: see the results. Most people don't and if you are

866
00:50:54,600 --> 00:50:58,200
Speaker 1: seeing results really quickly, that is water for the most part.

867
00:50:58,760 --> 00:51:03,239
Speaker 1: You know. I saw a friend of mine who's who uh,

868
00:51:03,400 --> 00:51:07,880
Speaker 1: talked about going on a a fast three day fast

869
00:51:07,920 --> 00:51:12,200
Speaker 1: and how dropped five pounds. I guess what, You don't

870
00:51:12,239 --> 00:51:16,759
Speaker 1: drop five pounds of fat three days? Enough? Two war

871
00:51:17,160 --> 00:51:19,759
Speaker 1: We got through it. Our lunge is really bad for you.

872
00:51:19,840 --> 00:51:22,520
Speaker 1: Had to put this in because it goes with the squats.

873
00:51:23,600 --> 00:51:27,719
Speaker 1: We are squatting and lunging all day long. So I

874
00:51:27,800 --> 00:51:30,560
Speaker 1: generally start people out with squats and then I progressed

875
00:51:30,600 --> 00:51:35,480
Speaker 1: them two lunges and stationary lunges. But we're squatting and

876
00:51:35,560 --> 00:51:37,920
Speaker 1: lunging all day long. We need to be able to

877
00:51:37,920 --> 00:51:41,120
Speaker 1: do those movements pain free, and that comes through strengthening

878
00:51:41,400 --> 00:51:46,200
Speaker 1: progressively to make those lower body muscles strong. All right,

879
00:51:46,280 --> 00:51:52,799
Speaker 1: drum roll, I'm a little I'm a little fatigued. Went

880
00:51:52,960 --> 00:51:56,720
Speaker 1: way longer then I thought it would. But the story

881
00:51:56,719 --> 00:52:00,439
Speaker 1: of my life final one number forty one draw un roll.

882
00:52:02,880 --> 00:52:05,160
Speaker 1: If I stopped working out, will my muscle turn to fat?

883
00:52:05,440 --> 00:52:10,160
Speaker 1: One of the greatest myths, so easily discounted through science.

884
00:52:10,800 --> 00:52:14,160
Speaker 1: A muscle fiber and a fat cell are two totally

885
00:52:14,160 --> 00:52:17,640
Speaker 1: different things. And when you stop wearing out, your muscles

886
00:52:17,640 --> 00:52:20,319
Speaker 1: get smaller. You go, oh wait, look at like throw

887
00:52:20,360 --> 00:52:21,959
Speaker 1: it out that people. Look at people like Arnold Schwartz

888
00:52:21,960 --> 00:52:25,120
Speaker 1: and egg and people who we're really big and now aren't.

889
00:52:25,239 --> 00:52:27,600
Speaker 1: It's not their muscle that turned to fat. It's just

890
00:52:27,640 --> 00:52:31,279
Speaker 1: body fat. It's just body fat. Or professional athletes you

891
00:52:31,280 --> 00:52:34,680
Speaker 1: know who football linemen especially, you know they were big,

892
00:52:34,760 --> 00:52:37,680
Speaker 1: muscular and again there's other things going on with those

893
00:52:37,719 --> 00:52:42,120
Speaker 1: two groups, by the way, But muscle cannot turn too

894
00:52:42,120 --> 00:52:45,560
Speaker 1: fat and fat cannot turn to muscle. That's what I

895
00:52:45,600 --> 00:52:49,279
Speaker 1: see too. By the way, turn your fat into muscle impossible.

896
00:52:51,920 --> 00:52:59,120
Speaker 1: I needed like a gel. I needed like a gatorade. Um.

897
00:52:59,160 --> 00:53:02,319
Speaker 1: It's it's it's it's hard to do anything quickly when

898
00:53:02,320 --> 00:53:04,799
Speaker 1: you want it to be the information you need. So

899
00:53:04,840 --> 00:53:09,680
Speaker 1: there you got one top died and exercise questions answered.

900
00:53:09,760 --> 00:53:12,080
Speaker 1: I know for those of you who listen to many podcasts,

901
00:53:12,320 --> 00:53:15,600
Speaker 1: it's repetitive. Some of the concepts, but we need to

902
00:53:15,600 --> 00:53:18,640
Speaker 1: hear them over and over again until people grasp them

903
00:53:18,719 --> 00:53:20,960
Speaker 1: till they resonate with you in a certain way that

904
00:53:21,040 --> 00:53:24,520
Speaker 1: gets you to change certain behaviors. But this is the science.

905
00:53:25,520 --> 00:53:30,040
Speaker 1: This is the science, and it's the behavioral changes as well.

906
00:53:31,560 --> 00:53:34,040
Speaker 1: Because I can tell you that running burns a heck

907
00:53:34,080 --> 00:53:36,040
Speaker 1: of a lot of calories and could be the best

908
00:53:36,080 --> 00:53:39,839
Speaker 1: form of exercise. You know, But if you're not doing it,

909
00:53:40,040 --> 00:53:42,800
Speaker 1: and you're like I like zimba, but I do zumba

910
00:53:42,920 --> 00:53:47,040
Speaker 1: five days a week, and then zimba's for you. Or

911
00:53:47,040 --> 00:53:50,840
Speaker 1: if I tell you that you know, bench press barbell

912
00:53:51,600 --> 00:53:53,680
Speaker 1: is going to do X, but you hate it and

913
00:53:53,880 --> 00:53:56,279
Speaker 1: or it hurts your wrists or hurts your shoulders, or

914
00:53:56,320 --> 00:54:01,080
Speaker 1: you don't have one, you don't need one. We need

915
00:54:01,120 --> 00:54:03,960
Speaker 1: to raise our heart rates to burn calories and strengthen

916
00:54:04,000 --> 00:54:08,320
Speaker 1: our hearts and do many other positive physiological changes including

917
00:54:08,360 --> 00:54:14,360
Speaker 1: mental as well, physiological and cognitive. And we need to

918
00:54:14,400 --> 00:54:21,200
Speaker 1: lift heavy things, burn calories, expend energy, lift heavier things.

919
00:54:21,480 --> 00:54:25,480
Speaker 1: Whatever way you want to do that, body weight, free weight, bands,

920
00:54:27,280 --> 00:54:30,839
Speaker 1: this is what works. This is not selling you. Let

921
00:54:30,880 --> 00:54:34,239
Speaker 1: me go back. Weightlifting is a waste of time. So

922
00:54:34,280 --> 00:54:40,320
Speaker 1: as cardio not so all right, I'm gonna take a

923
00:54:40,400 --> 00:54:47,839
Speaker 1: nap and I want to thank you for listening. If

924
00:54:47,880 --> 00:54:50,280
Speaker 1: you want to reach out, Tom h Fit is Instagram,

925
00:54:50,360 --> 00:54:53,520
Speaker 1: tom h Fit is Twitter, Fitness disruptive dot com. You

926
00:54:53,520 --> 00:54:55,719
Speaker 1: can email me through the site. Newest book is the

927
00:54:55,840 --> 00:54:59,640
Speaker 1: Micro Workout Plan. Newest website is Tom home Fitness. Adding

928
00:54:59,719 --> 00:55:02,799
Speaker 1: all I content from decades to this site so you

929
00:55:02,840 --> 00:55:05,720
Speaker 1: can have training plans and exercises and videos and everything

930
00:55:05,719 --> 00:55:11,840
Speaker 1: you need to achieve your best body and the life. Okay,

931
00:55:12,040 --> 00:55:15,520
Speaker 1: because it's all about you looking better, feeling better, living longer,

932
00:55:16,280 --> 00:55:18,200
Speaker 1: and I'm going to bring you the best information to

933
00:55:18,280 --> 00:55:21,760
Speaker 1: help you do that. I am selling you the ability

934
00:55:21,800 --> 00:55:24,000
Speaker 1: to have your best life based on science. So all

935
00:55:24,040 --> 00:55:27,520
Speaker 1: I care about. Thank you for listening. I'm Tom Holland

936
00:55:27,680 --> 00:55:35,120
Speaker 1: this is Fitness Disrupted. Believe it yourself. Fitness Disrupted is

937
00:55:35,160 --> 00:55:38,439
Speaker 1: a production of I Heart Radio. For more podcasts from

938
00:55:38,440 --> 00:55:42,200
Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple Podcasts,

939
00:55:42,360 --> 00:55:44,600
Speaker 1: or wherever you listen to your favorite shows.