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

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Speaker 1: Welcome to Fitness Disrupted. I am Tom holland stop wasting

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Speaker 1: time on second level stuff. That's what I'm gonna talk about.

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Speaker 1: That is a really important concept when it comes to

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Speaker 1: maximizing your time maximizing your results. One of the themes

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Speaker 1: of Fitness Disrupted. And I'm sure many of you are wondering,

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Speaker 1: what is a second level thing? Kind of a term

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Speaker 1: I use when it comes to health and wellness and

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Speaker 1: fitness exercise, eating, And I'm just gonna get right to

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Speaker 1: the examples because that will clarify it. So usually when

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Speaker 1: we talk about when I talk about second level things

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Speaker 1: with exercise and nutrition, it's usually what one of the

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Speaker 1: examples it contains the word best. So it's a question

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Speaker 1: I get frequently. And let me preface this by saying,

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Speaker 1: I love all questions. I just spent a weekend away.

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Speaker 1: My kids were playing hockey. They do travel hockey, so

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Speaker 1: spend a lot of time with parents with a lot

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Speaker 1: of time out eating and I'm exercising and they're constantly

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Speaker 1: asking me questions. So I want to say that second

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Speaker 1: level questions, that's what the show is about. And that's

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Speaker 1: why I'm gonna do this specific show. So that's what

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Speaker 1: the show in totality is about, is clarifying those things,

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Speaker 1: and and it will make more sense in a second.

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Speaker 1: But I want to say there are no dumb questions.

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Speaker 1: There just aren't. There's so much misinformation out there, which

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Speaker 1: is why I do this show, and it's what my

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Speaker 1: job is to clarify that. So quite often people will

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Speaker 1: say things like, you'll read the article what is the

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Speaker 1: best time of day to work out? Perfect example of

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Speaker 1: a second level question. Is there some science too when

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Speaker 1: the body responds in a certain way to exercise? I'm

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Speaker 1: not even I usually will give you the science. Not

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Speaker 1: even worthwhile here, not even worthwhile. It's so minimal to

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Speaker 1: the vast majority of people. And even for those people

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Speaker 1: who are performers, who are elite level athletes who are competing,

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Speaker 1: it's not like you can pick the time of day

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Speaker 1: that your race is. So that is a great example

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Speaker 1: of a second level issue when it comes to exercise.

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Speaker 1: Once the best time of day to work out, I've

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Speaker 1: talked about it on previous shows. It's whenever you can,

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Speaker 1: that's the best time of day. Now, unfortunately, we live

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Speaker 1: in a world where we have the Internet now, we

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Speaker 1: have so many websites and and so much content that

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Speaker 1: and listen, I contribute to these articles. Quite frequently. I

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Speaker 1: will get that question from a writer for a magazine

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Speaker 1: and I will give them the answer that I'm going

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Speaker 1: to give you now that I just gave you, And

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Speaker 1: quite often they're not quite happy with that answer that

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Speaker 1: the good media outlets are, but quite often they want

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Speaker 1: the sexy answer, and that is the That is one

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Speaker 1: of the biggest problems when it comes to exercise and

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Speaker 1: the information you're adding and nutrition especially. And let me

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Speaker 1: say that second level stuff, for the most part, does

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Speaker 1: two things. It sells products and it sells people. Okay, supplements, diets,

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Speaker 1: second level stuff making things more complicated than they need

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Speaker 1: to be and taking your time away. That is a

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Speaker 1: huge theme of today's show, taking your time away from

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Speaker 1: just doing what you need to be doing. They're selling

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Speaker 1: products and they're also selling people. This is a new

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Speaker 1: world for me, having been in the industry, you know,

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Speaker 1: before the Internet. Is starting in the industry way before

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Speaker 1: the Internet and all that stuff existed, which is weird

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Speaker 1: to say out loud, but thank god, most many of

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Speaker 1: you are are the fifties, sixties something's uh forty somethings,

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Speaker 1: So yeah, selling people right, sounding super smart. There are

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Speaker 1: whole podcasts, if I'm may say so, and I will,

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Speaker 1: this is Fitness Disrupted. We I hold no punches back

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Speaker 1: because that's not doing you. It's doing you a disservice.

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Speaker 1: So their whole podcast that focus on second level stuff.

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Speaker 1: And if you're into that, that's awesome. And if you

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Speaker 1: want to spend the money on stuff that you know

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Speaker 1: has limited to no real uh science, but that's awesome.

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Speaker 1: But there are many people in the health and wellness

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Speaker 1: space who, by focusing on second level stuff sound really smart.

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Speaker 1: And I could do that. I spent the money in

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Speaker 1: the time to get the education, and I could talk

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Speaker 1: about nothing but second level stuff. But that's not real world.

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Speaker 1: You know. The difference between me and many people in

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Speaker 1: this industry is I've done it all, Like I have

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Speaker 1: been a trainer. I've been in the trenches. I owned

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Speaker 1: a gym, didn't want to, it was horrible, but I

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Speaker 1: did it. So I learned from everything, and I learned

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Speaker 1: that there is the science and then there's what people

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Speaker 1: can and will do, and that is the most important thing.

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Speaker 1: So that second level question. When's the best time to

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Speaker 1: work out? Oh my gosh, irrelevant, completely irrelevant, whenever can

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Speaker 1: whenever you like it, whenever you have time. All right,

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Speaker 1: quick break, we come back. I'm gonna give you another

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Speaker 1: example of a second level question or a second level concept.

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Speaker 1: And and it is so important that you understand how

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Speaker 1: this is taking time away from what you need to

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Speaker 1: be focusing on. And I'll explain that more when we

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Speaker 1: come back. We'll be right back right. I love getting

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Speaker 1: the second level questions because it's my opportunity to help

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Speaker 1: someone the person who asked me that two get them

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Speaker 1: on the right path, to save them money, to save

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Speaker 1: them time. Again, I'm not in this too. Impress you

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Speaker 1: with big words and concepts and go oh wow. I

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Speaker 1: never if you've never heard of something, for the most art,

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Speaker 1: when it comes to like a supplement or groundbreaking, usually

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Speaker 1: if if it's preceded by groundbreaking, uh run the other way,

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Speaker 1: because you'll get more out of it by running the

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Speaker 1: other way than you will that supplement or new type

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Speaker 1: of exercise whatever. Okay, energy and energy out, talk about

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Speaker 1: that all the time. But let me give you another example.

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Speaker 1: So second level stuff that you gotta stop wasting your

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Speaker 1: time on should I do cardio first or strength training?

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Speaker 1: For the vast maturity of you listening, it does not matter.

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Speaker 1: First of all, I love that you're doing two together.

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Speaker 1: You're maximizing your time. Now, you know, it depends how

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Speaker 1: many times you go to the gym. One of the

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Speaker 1: upcoming shows I'm gonna do is about how to structure

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Speaker 1: your workouts, what you should do when, and a lot

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Speaker 1: of that. Much of that has to do with how

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Speaker 1: many times you're going to the gym. It is that simple.

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Speaker 1: But should you do cardio first or strength training? For

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Speaker 1: ninety plus percent of you, it matters not now. It

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Speaker 1: matters if you are max bench pressing, if you are

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Speaker 1: max squatting, if you are going for a personal record

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Speaker 1: on deadlift, you probably don't want to do an hour

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Speaker 1: of cardio before and get tired. That's one example. But

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Speaker 1: but for the vast majority of people who are trying

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Speaker 1: to lose a couple of pounds or more and be

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Speaker 1: healthier and maybe rehabilitate an injury, all of those three

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Speaker 1: look better, feel better, live longer. It doesn't matter. I mean,

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Speaker 1: I hope that you mix it up because that will

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Speaker 1: keep your body changing and keep you interested mentally, So

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Speaker 1: if you are someone who does goes to the gym

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Speaker 1: or at home, does the cardio in the strength in

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Speaker 1: the same session, do what you feel like doing. If

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Speaker 1: one day you're like, you know what, I really kind

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Speaker 1: of feel like doing the cardio first, then that's when

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Speaker 1: you do cardio first. And if some days you're like,

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Speaker 1: you know what, I want to mix it up and

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Speaker 1: I want to do a set of strength you know,

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Speaker 1: full body circuit with strength moves, and then I'm gonna

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Speaker 1: do some cardio, and then that's ideally the way to

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Speaker 1: do it. Go by how you feel, how much time

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Speaker 1: you have, and add that variation in don't do the

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Speaker 1: same thing all the time again definition of insanity. And

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Speaker 1: when it comes to exercise, of course, there is no

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Speaker 1: just or only as I say all the time. There's

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Speaker 1: not I only did this or I just did that.

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Speaker 1: But when you mix it up, you are more likely

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Speaker 1: to stick with it. You're gonna keep the body guessing changing.

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Speaker 1: You know, that whole term muscle confusion. That's it's kind

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Speaker 1: of a fancy way of just saying variation. It's not

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Speaker 1: kind of it is. It's a fancy term on mixing

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Speaker 1: it up because your body gets acclimated to whatever you do.

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Speaker 1: Over and over. We talked about that, and we will

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Speaker 1: continue to talk I will. I don't know why keep

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Speaker 1: saying we. I think it's us. That's what it is.

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Speaker 1: It's you and me. That's the week. That's what it is.

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Speaker 1: Just figured it out, all right? So second level stuff

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Speaker 1: another third example of a phenomenal second level And I

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Speaker 1: love this question. I get it frequently. I'm gonna answer it,

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Speaker 1: but then I'm gonna take it down to the first

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Speaker 1: level and tell the vast majority of people that ask

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Speaker 1: me this question that at second level and they don't

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Speaker 1: have to worry about it. What's the best kind of protein?

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Speaker 1: So again back to best. When that term best is

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Speaker 1: in there, that's usually going to second level stuff. Now,

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Speaker 1: are there some proteins? Way protein? First of all, there

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Speaker 1: are so many types of protein now that didn't exist

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Speaker 1: for me when I did my crazy natural body building

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Speaker 1: way back in the mid to late nineties. There was

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Speaker 1: just a couple, and it was kind of crazy. But

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Speaker 1: way protein was the one and is the one that

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Speaker 1: many body builders will take. And there's science behind you know,

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Speaker 1: muscle building and that kind of stuff. But I don't

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Speaker 1: even want to get into that because it goes against

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Speaker 1: what again plus percent of you just need to get

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Speaker 1: into the protein to get in enough protein. And let

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Speaker 1: me say this, let me clarify, this is a perfect example,

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Speaker 1: as my favorite, because it's a perfect example of let

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Speaker 1: me just let me just s for argument's sake, that

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Speaker 1: there was one type of protein that was the best,

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Speaker 1: that was like so far above all the other ones.

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Speaker 1: How are you going to eat that solely? Right? You

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Speaker 1: go to a restaurant if they aren't probably gonna have

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Speaker 1: that specific protein you gotta. So my point is it's

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Speaker 1: a perfect example of focus on getting in enough protein. Okay,

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Speaker 1: that's what's most important. Most people aren't hitting their goals

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Speaker 1: because they're taking in the wrong type of protein because

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Speaker 1: there really isn't any as long as it's lean sources.

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Speaker 1: You know, you want wean sources of protein and all

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Speaker 1: that kind of stuff, But it's getting the required your

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Speaker 1: required grahams per day. Then I'll save that for for

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Speaker 1: the end here. But that's such a great example. Don't

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Speaker 1: stop wasting your time worrying about it. And I know,

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Speaker 1: I listen, I got friends who love second level stuff,

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Speaker 1: and I love I'll have that discussion with them. But

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Speaker 1: the point is is, when it comes to goal achievements, obsessing, worrying,

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Speaker 1: and spending too much time on second level concepts is

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Speaker 1: actually preventing you from achieving your goal. Right. If you're like, oh, well,

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Speaker 1: you know, I written an article that the best time

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Speaker 1: of day to work out is first thing in the

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Speaker 1: morning on an empty stuff, Well, how many people are

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Speaker 1: gonna do that consistently? Sure, there's some I have friends,

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Speaker 1: but most of them, even the ones who are more

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Speaker 1: advanced in that area and be doing it a longer time,

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Speaker 1: they're not even going to do that all the time.

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Speaker 1: And so second level stuff serves to confuse, It serves

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Speaker 1: to slow you down and to keep you from just

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Speaker 1: being consistent with the stuff that works. Okay, I get

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Speaker 1: my protein from as many different sources as possible, and

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Speaker 1: that's another thing. You can eat the same healthy food,

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Speaker 1: the same specific food. Variation in food is even healthier. Right.

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Speaker 1: That's like third level of the whole different show on that.

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Speaker 1: So you have to get your first level in place

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Speaker 1: before you go to the second level, and far too

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Speaker 1: many people, because of the media, are jumping right to

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Speaker 1: the second level stuff. So, in other words, you're not

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Speaker 1: getting the habit of exercise. First, you're worrying about what

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Speaker 1: should I do and should I do? What's best? Okay,

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Speaker 1: what's the best exercise to do this? Well, you know what,

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Speaker 1: Get in the habit first, and then i'll take you

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Speaker 1: to the second level. But the first level you're gonna

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Speaker 1: be really happy. In other words, you don't even have

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Speaker 1: to jump to that second level. If you get the

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Speaker 1: habit of exercise in, it really doesn't matter what type

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Speaker 1: of you you want to go to the quote unquote

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Speaker 1: better protein that your body is going to assimilate a

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Speaker 1: tiny bit more if your bodybuilder totally different, I shouldn't

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Speaker 1: even it's that totally different. It's you still want to

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Speaker 1: get in your protein. And the guy who is the

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Speaker 1: most consistent with way protein or woman doesn't mean they're

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Speaker 1: the one who's gonna look the best there or win. Okay,

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Speaker 1: So it's not about second level stuff for the vast

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Speaker 1: majority of people who have the goals that most of

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Speaker 1: you have. All Right, it really comes down to two

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Speaker 1: things when it comes to exercise. It comes down to

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Speaker 1: lift moderately heavy things. I throw the term moderately in.

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Speaker 1: I don't want you to go too too heavy and

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Speaker 1: risk injury for most of you and raise your heart rate.

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Speaker 1: And the way you do those two things is up

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Speaker 1: to you. So you know, if you want to do machines,

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Speaker 1: you want to do free weights. I did a show

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Speaker 1: on that, you want to do a mix of the two,

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Speaker 1: you know, not's what what's our free weights or machines?

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Speaker 1: Second level Great discussion, did a whole show on that.

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Speaker 1: You should listen to that And I will answer all

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Speaker 1: these second level things in separate shows that I have to,

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Speaker 1: but I want you to take an overarching outlook at them,

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Speaker 1: and that should be really exciting. You know. I always

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Speaker 1: come back to that because it's true. It's not complicated.

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Speaker 1: The science of energy and energy out raising your heart, weight,

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Speaker 1: lifting heavy things, overload principle when it comes to muscles,

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Speaker 1: when you challenge your muscles, when you overload them, they

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Speaker 1: respond by tiny micro tears and then they need to

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Speaker 1: rebuild themselves to repair those micro tears, and that's how

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Speaker 1: you build muscle. Does your body know whether it's a

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Speaker 1: machine or a barbell that are you are using to

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Speaker 1: overload it or body weight? No, it does not. Okay,

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Speaker 1: when it comes to cardio, does your body does your

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Speaker 1: heart when you elevate. It doesn't know whether it's a bike,

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Speaker 1: or you're swimming, or you're doing jumping jack's or you're

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Speaker 1: you know, doing burpies, or you're running or you know,

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Speaker 1: using the rowing machine. No. Now, I will help you

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Speaker 1: with the second level stuff and have done many shows.

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Speaker 1: It's part of the whole thing. But I know far

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Speaker 1: too many people who aren't achieving their goals because they're

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Speaker 1: buying into that confusion. This is why I started this show.

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Speaker 1: It's what I've been doing for years, and it's never

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Speaker 1: been more important because there are a lot of shows

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Speaker 1: out there that are just again it's about the person

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Speaker 1: trying to sound smart and taking that little bit listen. Supplements.

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Speaker 1: I haven't done a show yet. I will do one

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Speaker 1: soon because I have the questions and I'm gonna But

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Speaker 1: if you're if you don't have your healthy eating in place.

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Speaker 1: Supplement is to supplement a healthy diet, so you could

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Speaker 1: take as much creatine and and and many other things

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Speaker 1: that are even less like creatine actually a lot of

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Speaker 1: signs behind it, and you know, do a whole show

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Speaker 1: on that as well. Lots of shows to do. Uh,

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Speaker 1: But if you're not getting in your healthy carbs, and

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Speaker 1: your protein and your healthy fats. The supplements which have

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Speaker 1: limited efficacy to begin with, will have next to nothing.

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Speaker 1: Those are tiny change. Those are small changes that are

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Speaker 1: on top of first level things. So otherways, if you

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Speaker 1: don't have your first level in place, second level, you

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Speaker 1: need your base. It's like building a house. I love

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Speaker 1: this second level things and I do not want you

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Speaker 1: to be discouraged away from again in the comments for

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Speaker 1: the show, asking those second ones, that's my job. And

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Speaker 1: when I was a trainer, I would say to people,

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Speaker 1: I would tell them something, and I would say, listen.

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Speaker 1: If you don't believe me, or if you question if

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Speaker 1: and I'm sure you've heard maybe conflicting things about this

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Speaker 1: or other, ask me. That's my job is to give

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Speaker 1: you the science behind what I'm talking about. And when

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Speaker 1: I first wrote my marathon book and my triathlon book,

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Speaker 1: I literally sat for my first book especially and said,

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Speaker 1: because a queer you know, had just gotten off finishing

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Speaker 1: my master's degree, had all that great stuff in my head.

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Speaker 1: So the question was how much second level do I give?

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Speaker 1: And the takeaway was and this was how I approached

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Speaker 1: my whole career after that. And because I had spent

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Speaker 1: so many years working with so many people in the

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Speaker 1: gym's from you know, teenagers to people in their eighties nineties,

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Speaker 1: and I knew what they needed. So I can give

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Speaker 1: you what is exciting. I can give you what makes

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Speaker 1: me sound smart, but what you're going to actually use,

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Speaker 1: what is going to cause an effect, actual change. That

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Speaker 1: that's what I opted for. Now. Listen, I lost, I

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Speaker 1: lost some clients and people would come to me for

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Speaker 1: coaching and things like that. That just wanted that second

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Speaker 1: lot of stuff I want to go. First of all,

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Speaker 1: I gotta do the work. You do the work when

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Speaker 1: I did my first iron Man's and things like that,

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Speaker 1: and yes I have some good genetics, but there wasn't

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Speaker 1: a lot of complexity at all. And my coach, Troy

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Speaker 1: Jacobson back at the time, the first and only coach

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Speaker 1: I ever had. And then once I started doing this

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Speaker 1: professionally myself, I you know, had to try out my

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Speaker 1: own methodologies and things, but like, there wasn't a lot

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Speaker 1: of specificity and I did really well. And I want

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Speaker 1: to emphasize that, yes it's an extreme example, but extremes

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Speaker 1: are the examples or what we learned from. So he

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Speaker 1: wasn't saying go out and do these you know, complicated

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Speaker 1: swim bike run workouts. He was basically saying, get in

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Speaker 1: the pool and swim, get on the bike and ride

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Speaker 1: time in the saddle, and get out and log the miles.

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Speaker 1: And that's a great example and in a great way

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Speaker 1: to go to the final break on second level stuff.

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Speaker 1: So many people they come to me for vice or

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Speaker 1: what have you about marathons, races like that, and they

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Speaker 1: want this complicated training, and they got the coaches who

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Speaker 1: will charge them a lot of money to give them

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Speaker 1: these really and you know what happens, People get burnt out,

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Speaker 1: They get hurt because if you don't have your base,

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Speaker 1: if you don't have the first level in place, over time,

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Speaker 1: second level doesn't work. And just like everything else in fitness,

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Speaker 1: it either doesn't work and or it gets your hurt.

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Speaker 1: First level stuff. We'll be right back and we're back.

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Speaker 1: What a great show, great topic, because it's so important,

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Speaker 1: it's so important to to talk about the second level

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Speaker 1: of stuff. And I'm not saying that there are people

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Speaker 1: who can go to that level. What I'm saying is

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Speaker 1: you have to have the first level in place. The

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Speaker 1: second level can't work if you're not being consistent with

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Speaker 1: the basics, it just doesn't work. It doesn't matter what's

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Speaker 1: the best time of day to work out if you

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Speaker 1: believe that it's the first thing in the morning, but

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Speaker 1: you have a real tough time getting out of bed,

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Speaker 1: so you only do it once a week, What do

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Speaker 1: you think is better? Such a great example, But I

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Speaker 1: do say so myself. What's a better example like doing

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Speaker 1: once in the morning because someone wrote an article that

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Speaker 1: says that's the best time of day to work out

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Speaker 1: for the maximizing results. Or you work out four times

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Speaker 1: after work, or you work out two times right after

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Speaker 1: you get up in the morning and two times later

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Speaker 1: in the evening. Second level stuff. I have made my

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Speaker 1: career and my body and being injury free from focusing

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Speaker 1: on the first level stuff. Now, you could make the

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Speaker 1: argument that when I was competing, I could have gone faster,

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Speaker 1: and you know what, absolutely and and I definitely went

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Speaker 1: to some second level stuff, but I don't want to

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Speaker 1: get hurt it and I was achieving some pretty great things,

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Speaker 1: and so it was a cost benefit. My entire career

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Speaker 1: is about doing this when I'm a hundred four hundred five,

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Speaker 1: being injury free, playing the long game and in this

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Speaker 1: world of quick fixes and the Internet and Instagram. That's

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Speaker 1: harder and hard, but I don't care. I've been doing

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Speaker 1: it a long time. I will be doing it forever.

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Speaker 1: And I played the long game. And you know, again,

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Speaker 1: there's a bunch of podcasts and stuff, and you know

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Speaker 1: these guys who really preached the second level stuff and

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Speaker 1: the people who gravitate to that without having their base

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Speaker 1: ready to go, and when it comes to supplement and

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Speaker 1: stuff like that, like that find that really offensive. I

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Speaker 1: never gonna sell you a product that I don't believe in.

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Speaker 1: I'm never gonna talk about a product that I haven't

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Speaker 1: used and tried and believe in a hundred percent, because

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Speaker 1: it's all I have is my credibility, and my credibility

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Speaker 1: is twofold. It's what I do and have done and

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Speaker 1: live being injury free now, and all my clients and

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Speaker 1: all but all those things, all the media I put

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Speaker 1: out will be consistent. So I'm not gonna be taking

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Speaker 1: things that I'm not telling you about that work, and

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Speaker 1: I'm not gonna be telling you about things that I

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Speaker 1: don't use that may or may not work. All right,

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Speaker 1: So that's the information, and I will take all questions

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Speaker 1: on second level stuff, but you gotta earn it, and

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Speaker 1: for many of you, you don't even want it. You know,

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Speaker 1: the the resounding theme I hear from so many people

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Speaker 1: as I don't want to run a marathon, Tom, I

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Speaker 1: don't even care about a six pack, especially when you're fifty.

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Speaker 1: Come on. The cost to that, it's a lot, they say.

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Speaker 1: I want to feel better. I want those injuries to

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Speaker 1: go away. I want to be as pain free as possible.

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Speaker 1: I want to be able to play with my kids.

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Speaker 1: I want to be healthy. I don't avoid you know,

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Speaker 1: some of the things, the diseases that my my parents had,

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Speaker 1: different family members. But that's what it's truly about. Sure

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Speaker 1: the scale. Sure we want weight loss that will come

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Speaker 1: by doing the first level of things. People. If you

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Speaker 1: focus on first level things, if you pick up moderately

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Speaker 1: heavy things several times a week, if you raise and

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Speaker 1: lower your heart rate a bunch of times a week,

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Speaker 1: all those things will happen. And that's how they happen.

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Speaker 1: It's the focusing on the second level stuff that prevents

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Speaker 1: you from getting those results. Thank you for listening. Please,

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Speaker 1: if you have some extra time, rate the show. I

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Speaker 1: need some comments. I need I want to hear. Give

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Speaker 1: me your second level questions and I'll talk about them.

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Speaker 1: And any other questions or show ideas, please leave them

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Speaker 1: in the comments. How much you think of the shows.

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Speaker 1: Thank you again, I really appreciate it. I love what

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Speaker 1: I do. I love this new medium for me. It's

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Speaker 1: it's amazing and going to be doing it for a

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Speaker 1: long time. So thank you for listening. I'm Tom Holland.

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Speaker 1: This is Fitness Disrupted Believe in Yourself m H. Fitness

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Speaker 1: Disrupted is a production of I Heart Radio. For more

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Speaker 1: podcasts from My Heart Radio, visit the I heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.