1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:17,720 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Yes, 3 00:00:17,760 --> 00:00:23,280 Speaker 1: if you've listened to prior podcasts, I talked about frequently, 4 00:00:23,760 --> 00:00:28,240 Speaker 1: and for good reason. I talked about it in the 5 00:00:28,280 --> 00:00:32,800 Speaker 1: podcast Why You Are Probably Eating Backwards. It comes up 6 00:00:32,840 --> 00:00:35,800 Speaker 1: frequently when I'm talking about diets and when I'm talking 7 00:00:35,800 --> 00:00:39,400 Speaker 1: about moderation, and now I need to do a show 8 00:00:39,440 --> 00:00:45,200 Speaker 1: about it specifically. And yes, one of the major reasons 9 00:00:45,680 --> 00:00:49,680 Speaker 1: for doing this show right now is something I saw 10 00:00:49,720 --> 00:00:54,920 Speaker 1: on social media a fitness person talking about the opposite 11 00:00:54,920 --> 00:00:58,920 Speaker 1: of what I'm going to tell you. That is not 12 00:00:59,080 --> 00:01:03,640 Speaker 1: the answer, this per sin said. This person said, and 13 00:01:03,800 --> 00:01:08,000 Speaker 1: I quote, if you follow a principle, that means you 14 00:01:08,240 --> 00:01:17,080 Speaker 1: failed of the time. Really, now you're probably saying, Tom, 15 00:01:17,440 --> 00:01:21,399 Speaker 1: why do we care what this fitness person says. Well, 16 00:01:22,319 --> 00:01:27,160 Speaker 1: point taken. But this is a common approach, and this 17 00:01:27,240 --> 00:01:35,000 Speaker 1: is a common occurrence on social media. Extremes are easy. 18 00:01:35,240 --> 00:01:42,200 Speaker 1: Moderation much more challenging. And what is somewhat amusing is 19 00:01:42,240 --> 00:01:49,120 Speaker 1: this very same fitness person in the post the prior 20 00:01:49,240 --> 00:01:58,360 Speaker 1: day talked about how perfection is impossible. So wait a minute, 21 00:01:59,440 --> 00:02:04,480 Speaker 1: are we not completely contradicting ourselves when we say twenty 22 00:02:04,560 --> 00:02:09,359 Speaker 1: doesn't work and that's failure, but yet you can't achieve perfection. 23 00:02:10,720 --> 00:02:15,320 Speaker 1: This is exactly what is wrong with the discussion about 24 00:02:15,360 --> 00:02:23,080 Speaker 1: exercise and nutrition, and it is a illustration of what 25 00:02:23,240 --> 00:02:28,200 Speaker 1: is so common on social media now. There are an 26 00:02:28,320 --> 00:02:34,000 Speaker 1: enormous number of psychologists now on social media that shouldn't 27 00:02:34,040 --> 00:02:40,680 Speaker 1: be practicing psychology, and one of the major issues they 28 00:02:40,680 --> 00:02:47,440 Speaker 1: are putting forth is projection. Is projection, especially when it 29 00:02:47,440 --> 00:02:55,639 Speaker 1: comes to exercise and nutrition. What is that? Well, one 30 00:02:55,639 --> 00:02:58,280 Speaker 1: of the definitions is quite simple and quite telling and 31 00:02:58,400 --> 00:03:05,400 Speaker 1: quite perfect. They are unconsciously taking unwanted emotions or traits 32 00:03:05,560 --> 00:03:09,160 Speaker 1: that they don't like about themselves, and they are attributing 33 00:03:09,280 --> 00:03:12,720 Speaker 1: them to you or putting them out into the world 34 00:03:12,800 --> 00:03:18,400 Speaker 1: and saying don't do this when they themselves are still 35 00:03:18,480 --> 00:03:26,839 Speaker 1: dealing with it. They haven't figured it out. They're struggling 36 00:03:27,200 --> 00:03:30,639 Speaker 1: just like you are. But then they're telling you if 37 00:03:30,680 --> 00:03:34,360 Speaker 1: you follow something like an eight principle, that you've failed. 38 00:03:34,400 --> 00:03:38,840 Speaker 1: But there is no perfect what are you talking about? 39 00:03:40,480 --> 00:03:46,400 Speaker 1: So that's what today's shows about. Why the rule the 40 00:03:47,320 --> 00:03:51,480 Speaker 1: principle is the answer and I'm going to apply it 41 00:03:51,560 --> 00:03:58,480 Speaker 1: to three things, nutrition, your exercise, and your workouts and 42 00:03:58,600 --> 00:04:06,160 Speaker 1: your time, three different buckets, and why the principle works 43 00:04:06,920 --> 00:04:11,720 Speaker 1: perfectly for all three, and why so few are doing it, 44 00:04:12,640 --> 00:04:18,120 Speaker 1: and why preaching these extremes is one of the main 45 00:04:18,160 --> 00:04:22,919 Speaker 1: reasons you're not accomplishing what you are trying to accomplish. 46 00:04:23,560 --> 00:04:37,160 Speaker 1: Quick break, We'll be right back, So yes, talking about 47 00:04:37,160 --> 00:04:44,200 Speaker 1: the principle and how powerful it is. How powerful it is, 48 00:04:45,160 --> 00:04:52,920 Speaker 1: and there are people like Matt Fitzgerald, an incredible resource 49 00:04:53,800 --> 00:04:56,640 Speaker 1: in the nutrition and fitness world. If you don't know 50 00:04:56,680 --> 00:04:58,960 Speaker 1: who Matt Fitzgerald is, you need to listen to my 51 00:04:59,040 --> 00:05:02,480 Speaker 1: interview with him. M one of the smartest in the business, 52 00:05:03,720 --> 00:05:07,400 Speaker 1: one of those who not only preaches but practices what 53 00:05:07,520 --> 00:05:16,839 Speaker 1: he preaches and what is a huge part of his philosophy, 54 00:05:17,000 --> 00:05:23,479 Speaker 1: so literally in the titles of his books, Okay, in 55 00:05:23,520 --> 00:05:26,040 Speaker 1: the titles of his books. I'm getting ahead of myself 56 00:05:27,400 --> 00:05:29,279 Speaker 1: and talk about him a little bit more with the exercise, 57 00:05:29,320 --> 00:05:33,280 Speaker 1: but I want to start with nutrition, okay, because that's 58 00:05:33,320 --> 00:05:37,320 Speaker 1: where it is the most challenging for people, and diet 59 00:05:37,360 --> 00:05:46,480 Speaker 1: books don't preach They preach deprivation, and they preach short 60 00:05:46,680 --> 00:05:54,640 Speaker 1: term fixes, large change quickly unsustainable, unhealthy the vast majority 61 00:05:54,680 --> 00:05:58,960 Speaker 1: of the time, because those extremes are actually easier. As 62 00:05:58,960 --> 00:06:01,240 Speaker 1: I said in a recent podcast, it's much easier to 63 00:06:01,279 --> 00:06:03,440 Speaker 1: say don't eat a cookie than it is to say 64 00:06:03,440 --> 00:06:06,719 Speaker 1: have one. That yes, you can have one every day, 65 00:06:08,440 --> 00:06:14,400 Speaker 1: sacrilege that you can have carbs, so much easier to 66 00:06:14,440 --> 00:06:18,400 Speaker 1: cut out entire food groups and macro nutrients and cut 67 00:06:18,400 --> 00:06:21,039 Speaker 1: them down to next to nothing, because sure, are you 68 00:06:21,040 --> 00:06:25,040 Speaker 1: going to see change? Of course quickly. Skinny is not 69 00:06:25,160 --> 00:06:32,360 Speaker 1: necessarily healthy and that's easy. Why do you think these 70 00:06:32,400 --> 00:06:35,240 Speaker 1: diets have been around forever? And why do you think 71 00:06:35,440 --> 00:06:38,320 Speaker 1: that that being said, it is one of the reasons 72 00:06:39,560 --> 00:06:42,000 Speaker 1: that we still have the obesity problem and the you know, 73 00:06:42,800 --> 00:06:48,040 Speaker 1: lack of healthy eating habits and exercise, because it's always 74 00:06:48,040 --> 00:06:52,960 Speaker 1: the extremes that are preached and put forth because yes, 75 00:06:53,000 --> 00:06:58,160 Speaker 1: they are actually easier than moderation. Moderation is more challenging. 76 00:06:58,360 --> 00:07:06,840 Speaker 1: It is easier to adopt for a lifetime though, So 77 00:07:06,960 --> 00:07:12,080 Speaker 1: the biggest challenge with moderation is believing it. Is believing 78 00:07:12,080 --> 00:07:15,240 Speaker 1: it and then giving it time. So when it comes 79 00:07:15,280 --> 00:07:17,560 Speaker 1: to nutrition, I'm gonna give you the math. It all 80 00:07:17,640 --> 00:07:20,160 Speaker 1: comes down to the math. You know, we we are 81 00:07:20,280 --> 00:07:24,080 Speaker 1: constantly hearing follow the science, yet we never seem to 82 00:07:24,160 --> 00:07:29,720 Speaker 1: do it. When it comes to exercise and nutrition, energy 83 00:07:29,760 --> 00:07:33,920 Speaker 1: is in the form of calories, and calories are energy. 84 00:07:35,080 --> 00:07:36,760 Speaker 1: And when it comes to pure weight loss, as I 85 00:07:36,760 --> 00:07:41,000 Speaker 1: will say over and over and over again, that is 86 00:07:41,040 --> 00:07:44,320 Speaker 1: what matters first and foremost. Yes, we can talk about 87 00:07:44,400 --> 00:07:48,840 Speaker 1: hunger and growing and lepton and things like that, and no, 88 00:07:49,080 --> 00:07:52,040 Speaker 1: just because your skinny doesn't mean you're healthy. That we 89 00:07:52,080 --> 00:07:54,320 Speaker 1: need to eat healthy foods and we need to fill 90 00:07:54,320 --> 00:07:57,760 Speaker 1: our bodies with those nutrients and phyto nutrients and things 91 00:07:57,840 --> 00:08:02,360 Speaker 1: that help prevent disease. But let's do the math. Let's 92 00:08:02,360 --> 00:08:06,600 Speaker 1: do the math. Let's assume that you are eating five 93 00:08:06,680 --> 00:08:08,800 Speaker 1: meals a day. I believe in five to six medium 94 00:08:08,800 --> 00:08:10,760 Speaker 1: sized meals a day, or at least spreading them out 95 00:08:10,920 --> 00:08:14,480 Speaker 1: over five to six meals. Let's say five. So let's 96 00:08:14,480 --> 00:08:18,760 Speaker 1: say you eat breakfast, you have a mid morning snack, 97 00:08:19,040 --> 00:08:22,000 Speaker 1: you eat lunch, you have a mid afternoon snack, and 98 00:08:22,040 --> 00:08:24,880 Speaker 1: you have dinner. I generally do six. I need that 99 00:08:25,960 --> 00:08:28,880 Speaker 1: post dinner snack before you go to bed. But let's 100 00:08:28,880 --> 00:08:33,080 Speaker 1: say five for nice round numbers. Okay, so we're talking 101 00:08:33,200 --> 00:08:38,120 Speaker 1: eight and we're talking five meals a day. So when 102 00:08:38,160 --> 00:08:43,600 Speaker 1: I talk about eight and I talked about having one 103 00:08:44,080 --> 00:08:49,320 Speaker 1: meal that's not perfect per day, and one day that's 104 00:08:49,320 --> 00:08:55,280 Speaker 1: not perfect per week. So if you're eating five meals 105 00:08:55,280 --> 00:08:59,079 Speaker 1: a day, one of those can be less than perfect. 106 00:09:00,120 --> 00:09:02,400 Speaker 1: It canna be breakfast, it can be dinner, it can 107 00:09:02,440 --> 00:09:06,640 Speaker 1: be launched. It's generally dinner for many people, and if 108 00:09:06,640 --> 00:09:11,120 Speaker 1: we're looking at the whole picture, that's generally where it 109 00:09:11,240 --> 00:09:12,840 Speaker 1: is best for most people. In other words, if you 110 00:09:12,920 --> 00:09:18,559 Speaker 1: start your day poorly with a really unhealthy, big processed breakfast, 111 00:09:18,559 --> 00:09:21,160 Speaker 1: you're setting yourself up for a difficult day, that roller 112 00:09:21,240 --> 00:09:27,320 Speaker 1: coaster of hunger and sugar and things like that. So 113 00:09:27,920 --> 00:09:30,680 Speaker 1: the way I have lived my life for years now 114 00:09:31,320 --> 00:09:36,040 Speaker 1: is that one less than perfect meal is dinner. That's 115 00:09:36,040 --> 00:09:38,920 Speaker 1: what I'm sitting down with my family. But because I've 116 00:09:38,960 --> 00:09:44,040 Speaker 1: eaten well all day long, it's not an issue, and 117 00:09:44,080 --> 00:09:47,720 Speaker 1: I'd rather eat and enjoy my food with my family. 118 00:09:49,360 --> 00:09:51,959 Speaker 1: And that's where we're gonna have the most variety too, 119 00:09:52,120 --> 00:09:58,200 Speaker 1: in what we eat. So one meal per day, you 120 00:09:58,280 --> 00:10:03,920 Speaker 1: have leeway. One day per week you have leeway. And 121 00:10:04,000 --> 00:10:07,480 Speaker 1: let's go back to the math. Five times five meals 122 00:10:07,480 --> 00:10:10,400 Speaker 1: a day, six five days in a year. That is 123 00:10:10,440 --> 00:10:14,760 Speaker 1: one and twenty five meals total per year. I want 124 00:10:14,760 --> 00:10:19,560 Speaker 1: to see how perfectly the math works out. What's five 125 00:10:19,720 --> 00:10:30,120 Speaker 1: times three? There's your one meal per day, and what 126 00:10:30,360 --> 00:10:38,240 Speaker 1: is of that's seventy three days, people, seventy three days 127 00:10:38,559 --> 00:10:41,640 Speaker 1: where you can be less than perfect and you're still 128 00:10:42,440 --> 00:10:46,880 Speaker 1: doing really well focusing on eating as healthy as possible 129 00:10:47,240 --> 00:10:51,719 Speaker 1: the other but the day is not perfect because there 130 00:10:51,760 --> 00:10:54,120 Speaker 1: is no perfect and again, you got that one meal, 131 00:10:54,960 --> 00:10:59,960 Speaker 1: will you go okay? Less than perfect? So the math 132 00:11:00,120 --> 00:11:05,400 Speaker 1: works out pretty darn well. And when it's the holidays, 133 00:11:05,480 --> 00:11:09,120 Speaker 1: the birthdays, the vacations, the days you're traveling, those are 134 00:11:09,120 --> 00:11:12,679 Speaker 1: your seventy three days. People. I can't tell you how 135 00:11:12,679 --> 00:11:15,360 Speaker 1: many times I write the article or respond to a 136 00:11:15,440 --> 00:11:17,920 Speaker 1: media request about how did you know not over eat 137 00:11:17,960 --> 00:11:21,559 Speaker 1: on Thanksgiving? Guess what if you can't over eat on Thanksgiving, 138 00:11:21,559 --> 00:11:27,240 Speaker 1: when the heck are you going to And when I 139 00:11:27,320 --> 00:11:31,600 Speaker 1: say one less than perfect day, that doesn't mean that 140 00:11:31,760 --> 00:11:34,560 Speaker 1: of those five meals, every one of them is a 141 00:11:34,559 --> 00:11:41,520 Speaker 1: big mac. This is where real life common sense blends 142 00:11:41,800 --> 00:11:44,360 Speaker 1: really well with the science. But you're not hearing it 143 00:11:44,360 --> 00:11:47,480 Speaker 1: from the people who say, if you don't eat perfectly 144 00:11:48,160 --> 00:11:54,559 Speaker 1: percent of the time. Uh, and is failure really? No? 145 00:11:55,880 --> 00:11:58,719 Speaker 1: Are you eating perfectly a percent of the time? What 146 00:11:58,760 --> 00:12:01,640 Speaker 1: the what? What? What do you even trying to accomplish 147 00:12:01,720 --> 00:12:05,560 Speaker 1: with that? And let me leave you with this. They're 148 00:12:05,559 --> 00:12:10,000 Speaker 1: not cheat meals. You're not cheating. So back to what 149 00:12:10,120 --> 00:12:13,199 Speaker 1: this fitness person said, you failed at the time, No, 150 00:12:13,400 --> 00:12:16,839 Speaker 1: you don't fail if that is part of your plan, 151 00:12:20,040 --> 00:12:22,400 Speaker 1: it's part of the plan. You didn't fail. You did 152 00:12:22,400 --> 00:12:27,880 Speaker 1: what you set out to do. And you're not going 153 00:12:27,920 --> 00:12:33,640 Speaker 1: to start, as I've said before, you might start thirty 154 00:12:33,760 --> 00:12:38,760 Speaker 1: seventy forty six. You're gonna work your way up. But 155 00:12:38,880 --> 00:12:45,160 Speaker 1: it gets easier and easier. And that's what people like 156 00:12:45,320 --> 00:12:48,360 Speaker 1: me who have followed these principles for years made it 157 00:12:48,400 --> 00:12:55,880 Speaker 1: a lifestyle and dying to convince you of that. You 158 00:12:55,920 --> 00:12:59,680 Speaker 1: get to a point where you crave the good foods, 159 00:13:00,400 --> 00:13:04,679 Speaker 1: that that one meal a day where you're like, Okay, 160 00:13:04,679 --> 00:13:11,400 Speaker 1: I'm gonna have second helpings of whatever. You crave the 161 00:13:11,480 --> 00:13:17,679 Speaker 1: bad food less, not more, but you have to believe 162 00:13:17,720 --> 00:13:19,800 Speaker 1: it and you have to give a time. So they're 163 00:13:19,800 --> 00:13:23,319 Speaker 1: not cheap meals. You're not cheating when that was your 164 00:13:23,360 --> 00:13:27,920 Speaker 1: goal to begin with. When you're trying to be perfect. 165 00:13:29,720 --> 00:13:32,800 Speaker 1: And when you don't give yourself lee away for life. 166 00:13:33,920 --> 00:13:35,959 Speaker 1: I mean, are you walking around with five meals in 167 00:13:36,000 --> 00:13:38,920 Speaker 1: a day now? I know that there are bodybuilders out there. 168 00:13:38,960 --> 00:13:41,679 Speaker 1: I've done that. I've done it all people did the 169 00:13:41,760 --> 00:13:44,760 Speaker 1: natural body building. You know, drank the distilled water, had 170 00:13:44,800 --> 00:13:48,160 Speaker 1: no carbs in my body. It's brutal. That's why I 171 00:13:48,200 --> 00:13:49,520 Speaker 1: know when people come up to me and tell me 172 00:13:49,520 --> 00:13:51,520 Speaker 1: they're off carbs, and I look at them and they're happy. 173 00:13:52,000 --> 00:13:54,160 Speaker 1: They say, no, you're not. You just don't understand what 174 00:13:54,240 --> 00:13:59,920 Speaker 1: carbs are. This is how you live for a lifetime 175 00:14:00,600 --> 00:14:03,839 Speaker 1: and eat for a lifetime. You don't beat yourself up. 176 00:14:03,920 --> 00:14:06,679 Speaker 1: Food is not about guilt. You find the foods you like, 177 00:14:07,160 --> 00:14:09,760 Speaker 1: you find the desserts you like, and you have both 178 00:14:13,720 --> 00:14:17,920 Speaker 1: for nutrition. Alright, quick break, Final break, when we come back, 179 00:14:18,000 --> 00:14:21,280 Speaker 1: two more ways. You're going to apply this thew with 180 00:14:21,320 --> 00:14:24,560 Speaker 1: your workouts and then with your life, with your time, 181 00:14:24,920 --> 00:14:30,360 Speaker 1: with what you enjoy. Google other companies do this and 182 00:14:30,440 --> 00:14:32,760 Speaker 1: you should too. All right, final break, we'll be right 183 00:14:32,760 --> 00:14:48,840 Speaker 1: back talking about talked about it with nutrition. That's where 184 00:14:48,880 --> 00:14:53,200 Speaker 1: you hear about it the most. And as I talked 185 00:14:53,200 --> 00:14:55,520 Speaker 1: about in that podcast, you're probably eating backwards. Most people are. 186 00:14:57,480 --> 00:15:01,240 Speaker 1: Most people have that one salad okay that they don't 187 00:15:01,360 --> 00:15:05,520 Speaker 1: enjoy because it's not the food that you really is 188 00:15:05,640 --> 00:15:07,320 Speaker 1: for you. It's not the right salad, it's not the 189 00:15:07,400 --> 00:15:09,320 Speaker 1: right anything. You got to find the foods you like. 190 00:15:12,360 --> 00:15:14,840 Speaker 1: But when you go eight twenty with foods you like 191 00:15:16,040 --> 00:15:20,040 Speaker 1: for both the eighty and the twenty, then you do 192 00:15:20,120 --> 00:15:23,720 Speaker 1: that for a lifetime. Okay. So with your workout, same 193 00:15:23,760 --> 00:15:28,520 Speaker 1: type of thing. Human beings books are sold. Workout routines 194 00:15:28,600 --> 00:15:36,320 Speaker 1: are fads because what they're sexy, they're extreme, they're hardcore, 195 00:15:37,000 --> 00:15:41,920 Speaker 1: they're totally different, right, totally different, something you've never heard of. Oh, 196 00:15:42,280 --> 00:15:47,440 Speaker 1: we're reinventing exercise science. We're doing something you've never done before. 197 00:15:49,160 --> 00:15:50,960 Speaker 1: You raise your heart rate, you pick up heavy things. 198 00:15:51,040 --> 00:15:54,000 Speaker 1: That's what works. So when it comes to exercise, same 199 00:15:54,160 --> 00:16:00,160 Speaker 1: exact applies. And back to Matt Fitzgerald and his books. 200 00:16:01,080 --> 00:16:04,320 Speaker 1: Professional athletes do this and you should too. And I 201 00:16:04,400 --> 00:16:07,360 Speaker 1: know that many times you're thinking, hey, Tom, I'm not 202 00:16:07,400 --> 00:16:09,680 Speaker 1: a triathlete and not a professional athlete. It doesn't apply 203 00:16:09,680 --> 00:16:13,120 Speaker 1: to meet. Yes, it does. At the time, you should 204 00:16:13,160 --> 00:16:19,160 Speaker 1: be doing aerobic exercise. When it comes to cardio, of 205 00:16:19,240 --> 00:16:23,040 Speaker 1: the time, or roughly they're abouts is the high intensity 206 00:16:23,080 --> 00:16:26,840 Speaker 1: interval training. If you're doing high intensity interval training, you're 207 00:16:26,880 --> 00:16:30,720 Speaker 1: not doing high intensity interval training because the body can't 208 00:16:30,760 --> 00:16:33,600 Speaker 1: take it, but he doesn't want to do that. You 209 00:16:33,640 --> 00:16:38,760 Speaker 1: need to recover, You need to build up certain physiological 210 00:16:39,280 --> 00:16:45,400 Speaker 1: adaptations that comes from aerobic activity. But that's not sexy 211 00:16:45,600 --> 00:16:47,440 Speaker 1: and that doesn't sell T shirts. As I said, and 212 00:16:47,920 --> 00:16:51,720 Speaker 1: these other crazy routines. You know, back in the day 213 00:16:51,760 --> 00:16:55,280 Speaker 1: when I was contributing to the physical magazines fitness magazines, 214 00:16:55,320 --> 00:17:00,480 Speaker 1: I would oftentimes get that request, Tom, we want three 215 00:17:00,880 --> 00:17:04,639 Speaker 1: exercises to build your biceps that we've never heard of before. 216 00:17:05,560 --> 00:17:07,680 Speaker 1: And I'm like, well, that's kind of ridiculous, because you 217 00:17:07,800 --> 00:17:10,960 Speaker 1: flex your elbow, flex your arm, you bring your hand 218 00:17:11,000 --> 00:17:13,320 Speaker 1: towards your shoulder with a load in it. Can I 219 00:17:13,359 --> 00:17:17,400 Speaker 1: give you some creative Sure, but it's about the basics. 220 00:17:17,920 --> 00:17:21,639 Speaker 1: So when it's with exercise, it's a twenty. When it 221 00:17:21,680 --> 00:17:25,760 Speaker 1: comes to low intensity versus high intensity. Should do way 222 00:17:25,760 --> 00:17:30,119 Speaker 1: more low intensity exercise. And that's great news people, And 223 00:17:30,119 --> 00:17:33,960 Speaker 1: that includes walking your dog, playing with your kids, playing tennis, 224 00:17:34,000 --> 00:17:38,879 Speaker 1: doing your recreational sports. Can be when you go to 225 00:17:38,920 --> 00:17:41,240 Speaker 1: the gym, if that's what you do, and you take 226 00:17:41,280 --> 00:17:44,840 Speaker 1: a really hard class, or you put yourself through a 227 00:17:44,880 --> 00:17:49,879 Speaker 1: hard workout, or you go to the track, or you 228 00:17:49,920 --> 00:17:52,960 Speaker 1: do it at home with all of this incredible technology 229 00:17:53,040 --> 00:17:57,040 Speaker 1: now and and coaching available to you. But it's and 230 00:17:57,040 --> 00:18:00,760 Speaker 1: when it comes to strength training, same philosophy. Eighty percent 231 00:18:00,800 --> 00:18:03,880 Speaker 1: of the time should be the basics, building that base 232 00:18:03,920 --> 00:18:07,400 Speaker 1: of strength, your push ups, your squats, your lunges, your 233 00:18:07,560 --> 00:18:13,639 Speaker 1: your basic movement patterns of the time. Yeah, be creative, 234 00:18:14,280 --> 00:18:19,520 Speaker 1: be more aggressive, be smart, don't get hurt. But if 235 00:18:19,840 --> 00:18:23,440 Speaker 1: pent of the time are those aggressive, complicated, crazy workouts 236 00:18:23,480 --> 00:18:27,680 Speaker 1: you're seeing on social media, it's gonna be a problem 237 00:18:27,720 --> 00:18:29,440 Speaker 1: and you're not going to achieve the results you want, 238 00:18:29,440 --> 00:18:32,399 Speaker 1: won't term and you're most likely going to get injured 239 00:18:32,440 --> 00:18:39,040 Speaker 1: at some point. So eight for cardio, low intensity, for 240 00:18:39,119 --> 00:18:44,600 Speaker 1: strength training, the basics, and rotate that twenty and rotate 241 00:18:44,640 --> 00:18:46,800 Speaker 1: the eighty. You don't have to do the same exact 242 00:18:46,840 --> 00:18:50,679 Speaker 1: eighty percent of basics. But there's a time and a 243 00:18:50,720 --> 00:18:55,239 Speaker 1: place to go hard and to go easy. And this 244 00:18:55,320 --> 00:18:57,160 Speaker 1: was one of the most difficult things, by the way, 245 00:18:57,160 --> 00:19:02,520 Speaker 1: when I was coaching people for try Athlon's marathons, any 246 00:19:02,560 --> 00:19:05,679 Speaker 1: event for that matter, especially the type as because they 247 00:19:05,680 --> 00:19:08,920 Speaker 1: want to go hard all the time, and especially coaching 248 00:19:08,960 --> 00:19:12,400 Speaker 1: people in the off season January when it's cold out 249 00:19:13,119 --> 00:19:17,360 Speaker 1: and their races or events aren't for months, and they 250 00:19:17,359 --> 00:19:25,320 Speaker 1: need to do almost all low intensity basic exercises, and 251 00:19:25,359 --> 00:19:29,560 Speaker 1: many of them wouldn't and and they didn't achieve their results. 252 00:19:29,600 --> 00:19:33,040 Speaker 1: Long term, many of them are not doing their sports 253 00:19:33,040 --> 00:19:42,040 Speaker 1: anymore because it was mentally difficult. But that's what works. 254 00:19:43,760 --> 00:19:48,960 Speaker 1: It's great news. You get the best results through consistency 255 00:19:49,000 --> 00:19:52,879 Speaker 1: of the basics, and when you go hard, you truly 256 00:19:52,920 --> 00:19:56,439 Speaker 1: go hard, and those workouts are shorter and less frequent, 257 00:19:57,560 --> 00:20:04,480 Speaker 1: and that should be great news. All right, final application 258 00:20:05,440 --> 00:20:09,800 Speaker 1: for this show, at least with time and just let 259 00:20:09,800 --> 00:20:14,280 Speaker 1: me read you a quick thing. So again I alluded 260 00:20:14,320 --> 00:20:22,720 Speaker 1: to how many companies use this approach to work. What 261 00:20:22,760 --> 00:20:26,240 Speaker 1: do I mean by that? Well here in the two 262 00:20:26,280 --> 00:20:29,760 Speaker 1: thousand and four I p O Letter from Page and Brin, 263 00:20:30,200 --> 00:20:34,600 Speaker 1: founders of Google, they wrote, we encourage our employees, in 264 00:20:34,640 --> 00:20:38,960 Speaker 1: addition to their regular projects, to spend of their time 265 00:20:39,040 --> 00:20:42,639 Speaker 1: working on what they think will most benefit Google. This 266 00:20:42,720 --> 00:20:46,159 Speaker 1: empowers them to be more creative and innovative. Many of 267 00:20:46,240 --> 00:20:51,560 Speaker 1: our significant advances have happened in this manner and really quickly. 268 00:20:51,600 --> 00:20:54,399 Speaker 1: What they found was when they let people do what 269 00:20:54,440 --> 00:20:57,560 Speaker 1: they wanted to do, that's when they created many of 270 00:20:57,560 --> 00:21:02,280 Speaker 1: the things that you see from Google, Gmail and things 271 00:21:02,320 --> 00:21:05,720 Speaker 1: like that. And so what does that mean for you? 272 00:21:06,760 --> 00:21:11,760 Speaker 1: Same thing. It's not extreme. It's not that you throw 273 00:21:11,800 --> 00:21:16,359 Speaker 1: yourself into your work or into whatever it is, and 274 00:21:16,359 --> 00:21:19,919 Speaker 1: that you don't have that twenty percent of time to recharge, 275 00:21:20,480 --> 00:21:24,439 Speaker 1: to be creative, to work on those things that you 276 00:21:24,480 --> 00:21:27,480 Speaker 1: want to work on. And many people look at that 277 00:21:27,520 --> 00:21:31,960 Speaker 1: and say, no, that's failure. I need to be totally 278 00:21:33,800 --> 00:21:37,280 Speaker 1: involved in what I'm doing all the time, multitasking all 279 00:21:37,280 --> 00:21:41,159 Speaker 1: of that kind of stuff. Absolutely not. When you do 280 00:21:41,240 --> 00:21:51,120 Speaker 1: the for time your work, that is better and you're 281 00:21:51,119 --> 00:21:54,600 Speaker 1: gonna find you create and come up with ideas for 282 00:21:55,520 --> 00:21:58,680 Speaker 1: so many things you wouldn't have if you didn't take 283 00:21:58,720 --> 00:22:02,719 Speaker 1: that twent time to work on projects and hobbies and 284 00:22:02,760 --> 00:22:06,879 Speaker 1: things you want to do, writing that book, learning a 285 00:22:06,880 --> 00:22:12,120 Speaker 1: new skill, learning a language, learning an instrument, starting that 286 00:22:12,160 --> 00:22:15,120 Speaker 1: business you've always wanted to. And what do people say, 287 00:22:15,240 --> 00:22:19,679 Speaker 1: just like with exercise, I don't have the time, But 288 00:22:19,760 --> 00:22:24,160 Speaker 1: when you devote, when you get up a half hour 289 00:22:24,280 --> 00:22:28,639 Speaker 1: earlier in the morning and work on that book, or 290 00:22:28,680 --> 00:22:32,560 Speaker 1: work on that project, or take a half hour after 291 00:22:32,600 --> 00:22:40,360 Speaker 1: work to play the piano. Everything is better. The work improves, 292 00:22:41,400 --> 00:22:46,960 Speaker 1: your happiness improves, you become more well rounded. And it's 293 00:22:47,000 --> 00:22:53,080 Speaker 1: not failure. Did you really fail? Do you really fail 294 00:22:53,119 --> 00:22:56,680 Speaker 1: if you spend your time working on things that are 295 00:22:56,720 --> 00:23:01,320 Speaker 1: creative and make you happy. No, And it's this extreme 296 00:23:01,359 --> 00:23:09,160 Speaker 1: approach to everything that doesn't work. It's about time management 297 00:23:09,640 --> 00:23:13,199 Speaker 1: and it's about yes balance. The show I did on 298 00:23:13,240 --> 00:23:19,080 Speaker 1: the five Components of Fitness, not one, not two, five, 299 00:23:20,200 --> 00:23:24,720 Speaker 1: you devote a little bit of time to everything when 300 00:23:24,720 --> 00:23:29,880 Speaker 1: it comes to those five components, and then you add 301 00:23:29,880 --> 00:23:34,000 Speaker 1: in that of the fun stuff you want to do. However, 302 00:23:34,040 --> 00:23:36,720 Speaker 1: it relates to those five components, with the cardio, with 303 00:23:36,760 --> 00:23:41,119 Speaker 1: the strength, with the flexibility, with the body composition. So 304 00:23:43,600 --> 00:23:48,399 Speaker 1: it's not about time. We all have time. It's about 305 00:23:48,440 --> 00:23:55,480 Speaker 1: giving it time. It's about not being perfect, but truly 306 00:23:55,520 --> 00:23:58,400 Speaker 1: believing that. Not from someone who is still working on 307 00:24:00,000 --> 00:24:03,399 Speaker 1: convincing themselves of that, and that is probably one of 308 00:24:03,400 --> 00:24:06,679 Speaker 1: the most common things I see from fitness people on 309 00:24:06,720 --> 00:24:11,160 Speaker 1: social media telling you you don't have to be perfect 310 00:24:12,320 --> 00:24:18,840 Speaker 1: when they are struggling with the ability to have one cookie. 311 00:24:20,119 --> 00:24:22,400 Speaker 1: Please subscribe to the show if you have not yet, 312 00:24:22,560 --> 00:24:24,560 Speaker 1: comment rate do all those kind of things come on 313 00:24:24,600 --> 00:24:28,720 Speaker 1: takes two seconds. Thank you so much for listening. Show 314 00:24:28,840 --> 00:24:31,760 Speaker 1: is growing. I have the greatest audience ever. I love 315 00:24:31,800 --> 00:24:34,600 Speaker 1: to hear from me with questions, comments. I answer them 316 00:24:34,800 --> 00:24:38,280 Speaker 1: in shows, every single one of them. Listener mailback shows. 317 00:24:38,320 --> 00:24:41,080 Speaker 1: Tom h Fit is Instagram and Twitter, tom h Fit 318 00:24:41,680 --> 00:24:44,720 Speaker 1: reach Out. You can go to Fitness Disrupted dot com. 319 00:24:44,760 --> 00:24:48,000 Speaker 1: I'm currently working on my personal website. I know it's old, 320 00:24:48,040 --> 00:24:51,240 Speaker 1: it's been there forever. Lots going on. I will make 321 00:24:51,280 --> 00:24:54,679 Speaker 1: the time. Uh it has Fitness Disrupted dot com right now. 322 00:24:55,040 --> 00:24:57,600 Speaker 1: And also I have the new virtual home Jim. Many 323 00:24:57,640 --> 00:25:01,639 Speaker 1: of you are starting to join. It will only explode 324 00:25:01,680 --> 00:25:03,760 Speaker 1: in the upcoming months with all of the content that 325 00:25:03,880 --> 00:25:06,439 Speaker 1: I have done for decades, putting it all one place. 326 00:25:06,600 --> 00:25:08,960 Speaker 1: So when you have questions, what's the workout you're talking about? Boom, 327 00:25:08,960 --> 00:25:13,720 Speaker 1: it's there, exercises, workout videos, just everything. A forum you 328 00:25:13,720 --> 00:25:16,080 Speaker 1: can all connect. I can answer your questions there as well, 329 00:25:16,440 --> 00:25:19,439 Speaker 1: and that is Tom Holland Fitness dot Com. I have 330 00:25:19,560 --> 00:25:21,159 Speaker 1: the greatest job in the world, and I take it 331 00:25:21,200 --> 00:25:24,080 Speaker 1: really seriously. And that's why when I hear people giving 332 00:25:24,080 --> 00:25:27,679 Speaker 1: you advice that they have not yet applied themselves and 333 00:25:27,760 --> 00:25:30,639 Speaker 1: only serves to make you feel bad about yourself. I 334 00:25:30,720 --> 00:25:35,359 Speaker 1: have a huge problem with that because it's about self efficacy. 335 00:25:35,359 --> 00:25:39,520 Speaker 1: It's about you having small and I hate to even 336 00:25:39,640 --> 00:25:44,399 Speaker 1: use that term small because there are no small victories. 337 00:25:44,520 --> 00:25:51,479 Speaker 1: They all add up self efficacy, situational confidence. We control 338 00:25:51,600 --> 00:25:53,960 Speaker 1: three things, how much we move, what we put into 339 00:25:53,960 --> 00:25:56,560 Speaker 1: our mouths, and our attitudes. No one can take that 340 00:25:56,600 --> 00:26:01,000 Speaker 1: away from you, and that is awesome. I'm Tom Holland. 341 00:26:01,680 --> 00:26:09,040 Speaker 1: This is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is 342 00:26:09,080 --> 00:26:12,360 Speaker 1: a production of I Heart Radio. For more podcasts from 343 00:26:12,359 --> 00:26:16,120 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 344 00:26:16,240 --> 00:26:18,520 Speaker 1: or wherever you listen to your favorite shows.