1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,599 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Had 3 00:00:18,640 --> 00:00:21,840 Speaker 1: a meeting the other day and I was asked a 4 00:00:21,840 --> 00:00:24,560 Speaker 1: great question which I thought was a perfect way to 5 00:00:24,640 --> 00:00:28,240 Speaker 1: kind of kick off today's show, and the question was 6 00:00:28,640 --> 00:00:33,400 Speaker 1: what is the hardest thing about doing the podcast? And 7 00:00:33,520 --> 00:00:36,600 Speaker 1: the person's you know, asked, is it the topics? Find 8 00:00:36,640 --> 00:00:41,080 Speaker 1: coming up with the topics? Absolutely not, absolutely not. Even 9 00:00:41,120 --> 00:00:45,239 Speaker 1: at almost three hundred episodes, I have hundreds and hundreds 10 00:00:45,320 --> 00:00:48,199 Speaker 1: more to do. And the question then was is it 11 00:00:48,400 --> 00:00:52,879 Speaker 1: getting guests. Nope, that's not a problem either. But I 12 00:00:53,080 --> 00:00:57,680 Speaker 1: have so many people reach out pr people, especially with 13 00:00:57,800 --> 00:01:02,800 Speaker 1: guests and guests that would actually help expand my audience 14 00:01:02,920 --> 00:01:05,760 Speaker 1: because they have big followings themselves, but they're not the 15 00:01:05,840 --> 00:01:08,280 Speaker 1: right guests. Their guests that push things that I don't 16 00:01:08,280 --> 00:01:11,680 Speaker 1: believe in that I know are inaccurate, and I'm not 17 00:01:11,680 --> 00:01:13,800 Speaker 1: going to bring those guests you, even if it would 18 00:01:13,840 --> 00:01:16,640 Speaker 1: expand my audience. That's not how I'm gonna get it. 19 00:01:17,040 --> 00:01:19,240 Speaker 1: That's not how I'm gonna do it. That's never how 20 00:01:19,280 --> 00:01:21,080 Speaker 1: I have done it, and I'm not going to start now. 21 00:01:21,600 --> 00:01:26,319 Speaker 1: So the toughest thing My answer to him was bringing 22 00:01:26,319 --> 00:01:30,680 Speaker 1: you the best information, breaking through all the hype and 23 00:01:30,760 --> 00:01:35,760 Speaker 1: the shiny objects and all of the social media craziness 24 00:01:36,240 --> 00:01:39,440 Speaker 1: that is involved in the fitness industry. It is really 25 00:01:39,440 --> 00:01:42,920 Speaker 1: hard to preach excessive moderation. As I have said over 26 00:01:42,959 --> 00:01:46,679 Speaker 1: and over again. And when I pitched that title for 27 00:01:46,760 --> 00:01:51,240 Speaker 1: a book, I told you that. The publishers and you know, 28 00:01:52,040 --> 00:01:54,800 Speaker 1: I have to say, people who uh maybe aren't old 29 00:01:54,920 --> 00:01:57,720 Speaker 1: enough to quite understand, just said that is the worst 30 00:01:57,840 --> 00:02:01,400 Speaker 1: title ever. I get it, I under stand it. But 31 00:02:01,520 --> 00:02:04,600 Speaker 1: that's the hardest thing is bringing you the science and 32 00:02:04,640 --> 00:02:08,079 Speaker 1: bringing you the common sense, because those two things are 33 00:02:08,120 --> 00:02:12,920 Speaker 1: just not in the industry. They're very few people who 34 00:02:13,000 --> 00:02:15,360 Speaker 1: actually bring you the science and bring you the common 35 00:02:15,360 --> 00:02:18,680 Speaker 1: sense and have done it for decades. Just doesn't exist. 36 00:02:18,840 --> 00:02:21,960 Speaker 1: It's a tough business. It's a tough business to preach 37 00:02:22,240 --> 00:02:26,920 Speaker 1: the truth because it takes time. It's not hard. It 38 00:02:26,960 --> 00:02:30,240 Speaker 1: takes time, and you have to follow the right plan, 39 00:02:30,480 --> 00:02:33,400 Speaker 1: as I say over and over again, but it gets 40 00:02:33,400 --> 00:02:37,880 Speaker 1: easier and easier and easier. Trust me. You have to 41 00:02:37,919 --> 00:02:41,200 Speaker 1: trust me. So I start my most recent book, the 42 00:02:41,200 --> 00:02:43,760 Speaker 1: micro Workout Plan, I say, listen, if you don't believe 43 00:02:44,240 --> 00:02:46,440 Speaker 1: that you can make incredible change. You can actually stop 44 00:02:46,480 --> 00:02:48,880 Speaker 1: reading this book right now. Don't buy it if you're 45 00:02:48,880 --> 00:02:52,840 Speaker 1: flipping through. It's not something you normally would say. But 46 00:02:52,919 --> 00:02:54,760 Speaker 1: you have to have that belief and then you have 47 00:02:54,800 --> 00:02:56,600 Speaker 1: to give it time and you have to follow the science, 48 00:02:56,600 --> 00:02:59,560 Speaker 1: and I guarantee you you will see results. Guarantee it. 49 00:03:00,720 --> 00:03:03,280 Speaker 1: If you raise your heart rate, if you lift heavier things, 50 00:03:03,480 --> 00:03:06,000 Speaker 1: if you eat healthier foods over time, you will see 51 00:03:06,600 --> 00:03:10,720 Speaker 1: massive change over time, not right away, but you can't 52 00:03:10,720 --> 00:03:14,920 Speaker 1: not because it's very simple. If you actually study exercise science, 53 00:03:15,160 --> 00:03:19,200 Speaker 1: the overload principle and the fact that our bodies adapt 54 00:03:19,320 --> 00:03:22,960 Speaker 1: to any stressor we impose upon it, good or bad, 55 00:03:23,320 --> 00:03:30,520 Speaker 1: good and bad, there will be change. So that it's 56 00:03:30,600 --> 00:03:34,680 Speaker 1: one way of getting to listener. Mail Bag number eight 57 00:03:34,960 --> 00:03:38,240 Speaker 1: is that when it comes down to topics, there's so 58 00:03:38,360 --> 00:03:42,600 Speaker 1: many I have ready to go. And then I love 59 00:03:42,680 --> 00:03:47,120 Speaker 1: doing these shows where you often hit those topics in 60 00:03:47,200 --> 00:03:52,440 Speaker 1: your questions as well, and many of these questions, as 61 00:03:52,440 --> 00:03:58,279 Speaker 1: you will see, I will break out into entire shows. 62 00:03:58,320 --> 00:04:04,400 Speaker 1: But this is a quick answer of the questions that 63 00:04:04,440 --> 00:04:06,120 Speaker 1: you reach out to me. And by the way, if 64 00:04:06,120 --> 00:04:08,680 Speaker 1: you're a new listener, you can reach out through tom 65 00:04:08,840 --> 00:04:10,760 Speaker 1: h Fit. A lot of people send me a message 66 00:04:10,760 --> 00:04:13,680 Speaker 1: through Instagram. You can go to fitness Disrupted dot com, 67 00:04:13,800 --> 00:04:16,640 Speaker 1: email me through the site. Anyway you can get to me. 68 00:04:16,720 --> 00:04:18,760 Speaker 1: I am taking these questions down and I answer every 69 00:04:18,760 --> 00:04:21,840 Speaker 1: single one because they're all great. I have the greatest 70 00:04:21,880 --> 00:04:24,719 Speaker 1: You are the greatest audience in the world. You really are. 71 00:04:25,680 --> 00:04:29,240 Speaker 1: If you stuck with me, you get it. You get it. 72 00:04:29,920 --> 00:04:32,400 Speaker 1: You can go to the shinier objects. You can waste 73 00:04:32,400 --> 00:04:35,040 Speaker 1: your time and your money, or you can settle down 74 00:04:35,080 --> 00:04:37,839 Speaker 1: and say, Okay, I want to be healthy for a lifetime. 75 00:04:38,640 --> 00:04:40,600 Speaker 1: I want to do what works. Finally, I want to 76 00:04:40,640 --> 00:04:44,640 Speaker 1: follow a plan that doesn't end in two weeks and 77 00:04:44,839 --> 00:04:49,320 Speaker 1: isn't deprivation, but it helps you figure out the cardio, 78 00:04:49,440 --> 00:04:53,120 Speaker 1: the strength, and the food that you enjoy based on science, 79 00:04:53,520 --> 00:05:00,640 Speaker 1: not based on any garbage quick fix, quick diet bad 80 00:05:00,760 --> 00:05:06,400 Speaker 1: science bs. Okay, enough, let's get right to quick break 81 00:05:06,400 --> 00:05:09,200 Speaker 1: when we come back. I got nine and one has 82 00:05:09,279 --> 00:05:11,560 Speaker 1: two questions within it, so let's call it ten ten 83 00:05:11,680 --> 00:05:14,880 Speaker 1: of your questions, and it hits on just about everything. 84 00:05:14,880 --> 00:05:27,800 Speaker 1: All right, quick break, We'll be right back. All right, 85 00:05:27,960 --> 00:05:30,719 Speaker 1: we are back. Listener mail Bag number eight eight show 86 00:05:31,240 --> 00:05:34,559 Speaker 1: based on your questions. I love it. I love hearing 87 00:05:34,560 --> 00:05:37,479 Speaker 1: from you, so please do not hesitate to reach out 88 00:05:37,520 --> 00:05:41,080 Speaker 1: Tom h bit, Instagram, and Twitter, Fitness disrupted dot com. 89 00:05:41,120 --> 00:05:43,680 Speaker 1: You can email to the side as well. All right, 90 00:05:43,880 --> 00:05:47,160 Speaker 1: So let's get right to it. First question, question on 91 00:05:47,279 --> 00:05:51,720 Speaker 1: building bigger muscles in parentheses building bulk, I guess, although 92 00:05:51,760 --> 00:05:55,800 Speaker 1: not massive bulk, close or close parentheses. I have been 93 00:05:55,839 --> 00:05:58,039 Speaker 1: getting to the gym four days per week at least 94 00:05:58,080 --> 00:06:01,120 Speaker 1: an hour each time maximum of one point five hours. 95 00:06:01,440 --> 00:06:04,400 Speaker 1: I do full body workout each time. I read that 96 00:06:04,400 --> 00:06:07,560 Speaker 1: that is best for less frequent visits to the gym. 97 00:06:07,640 --> 00:06:10,800 Speaker 1: I was recently told not enough rest time between gym 98 00:06:10,880 --> 00:06:14,800 Speaker 1: visits and working the same muscle group is actually counterproductive. 99 00:06:14,920 --> 00:06:18,600 Speaker 1: Is there any truth to this? This week? I'm going Monday, Tuesday, Wednesday, 100 00:06:18,680 --> 00:06:22,760 Speaker 1: Saturday because I'm too busy on Friday. Will I do 101 00:06:22,839 --> 00:06:26,240 Speaker 1: damage by doing full body three days in a row? 102 00:06:27,520 --> 00:06:30,359 Speaker 1: Such a great question, And there's a couple of questions 103 00:06:30,440 --> 00:06:33,040 Speaker 1: or points within there in that question, and I'm just 104 00:06:33,040 --> 00:06:36,239 Speaker 1: gonna pull out. Okay, So first of all, building bulk, 105 00:06:36,320 --> 00:06:39,280 Speaker 1: I guess, although not massive bulk, don't worry about that. 106 00:06:40,720 --> 00:06:45,559 Speaker 1: And I like that you you know, are specific because 107 00:06:45,600 --> 00:06:48,480 Speaker 1: that's super helpful and the more specific by the way 108 00:06:48,480 --> 00:06:51,160 Speaker 1: you can be in the questions, the better. But massive 109 00:06:51,240 --> 00:06:59,800 Speaker 1: bulk it's really hard to do and oftentimes requires pharmaceutical intervention. Okay, 110 00:07:00,080 --> 00:07:02,640 Speaker 1: so don't worry about it. You lift weights, you lift 111 00:07:02,640 --> 00:07:04,360 Speaker 1: heavy things. You are going to get the best body 112 00:07:04,440 --> 00:07:08,240 Speaker 1: for your body. Okay. And second point our each time 113 00:07:08,279 --> 00:07:10,400 Speaker 1: maximum of one point five hours, that's a long time. 114 00:07:10,880 --> 00:07:13,280 Speaker 1: That's a long time. Not quite sure what they're doing 115 00:07:13,320 --> 00:07:16,080 Speaker 1: this person if they're doing cardio as well, but that's 116 00:07:16,120 --> 00:07:18,960 Speaker 1: a long time. So you can go for ninety minutes. 117 00:07:19,000 --> 00:07:21,320 Speaker 1: You don't have to, it's my point. But many people 118 00:07:21,400 --> 00:07:23,920 Speaker 1: enjoy it, and you know there's social time in there. 119 00:07:24,120 --> 00:07:26,000 Speaker 1: My point is just don't think you have to be 120 00:07:26,040 --> 00:07:28,760 Speaker 1: there that long, even if you do a full body routine. 121 00:07:29,760 --> 00:07:33,120 Speaker 1: Uh bah bah bah. I was sold not enough rest 122 00:07:33,160 --> 00:07:35,720 Speaker 1: time between Jim visits and working the same muscle group 123 00:07:35,760 --> 00:07:39,960 Speaker 1: is actually counterproductive. Kind of the same point. Your body needs. 124 00:07:40,080 --> 00:07:44,119 Speaker 1: This is a great exercise, fiz one oh one point. 125 00:07:44,240 --> 00:07:46,840 Speaker 1: Your body needs twenty four hours. A muscle group needs 126 00:07:46,840 --> 00:07:50,520 Speaker 1: twenty four hours rest, So that is true. We call 127 00:07:50,560 --> 00:07:55,200 Speaker 1: it non consecutive days. So ideally you are working on 128 00:07:55,400 --> 00:07:59,679 Speaker 1: non consecutive days. So that is true. That is true. 129 00:08:00,240 --> 00:08:03,920 Speaker 1: The last question in this question is will I do damage? No, 130 00:08:04,000 --> 00:08:06,920 Speaker 1: you're not gonna do damage. You're not gonna do damage, 131 00:08:07,240 --> 00:08:13,640 Speaker 1: and you're still gonna see results. But over time, if 132 00:08:13,640 --> 00:08:17,160 Speaker 1: you work out hard, if you're always doing consecutive days 133 00:08:17,240 --> 00:08:20,080 Speaker 1: body parts, that can be a problem and just burn out. 134 00:08:20,920 --> 00:08:24,200 Speaker 1: You're not gonna do damage per se. Okay, And I 135 00:08:24,200 --> 00:08:26,440 Speaker 1: always think of construction workers and people like that who 136 00:08:26,440 --> 00:08:28,880 Speaker 1: are doing heavy physical labor. They don't have the option 137 00:08:29,360 --> 00:08:34,320 Speaker 1: right to not, you know, workout and exercise and be 138 00:08:34,360 --> 00:08:36,880 Speaker 1: physical every day. So I always go to that. This 139 00:08:36,920 --> 00:08:39,440 Speaker 1: is this is again looking at the science, looking at 140 00:08:39,480 --> 00:08:42,800 Speaker 1: the real world application. But because we can control it, 141 00:08:43,000 --> 00:08:45,320 Speaker 1: and because you want to build muscle, and because you 142 00:08:45,360 --> 00:08:49,000 Speaker 1: can do what's best for you. Yes, So let's go 143 00:08:49,040 --> 00:08:53,080 Speaker 1: to your Monday, Tuesday, Wednesday, Saturday. So I would if 144 00:08:53,160 --> 00:08:57,600 Speaker 1: I am doing that, split those four days Monday, Wednesday, Saturday, 145 00:08:57,600 --> 00:09:02,040 Speaker 1: full body, Monday, Wednesday Saturday full body. That way you're 146 00:09:02,080 --> 00:09:05,920 Speaker 1: giving the rest in between Tuesday. I would do something 147 00:09:06,040 --> 00:09:09,760 Speaker 1: totally different. And for me, if I was doing it 148 00:09:09,800 --> 00:09:13,320 Speaker 1: like that, that would be a cardio day and maybe 149 00:09:13,400 --> 00:09:15,800 Speaker 1: a core day because you can hit your core a 150 00:09:15,880 --> 00:09:20,960 Speaker 1: little more frequently than all the other muscle groups. So 151 00:09:21,600 --> 00:09:25,000 Speaker 1: if you're going Monday, Tuesday, Wednesday, Saturday, Monday, Wednesday, Saturday, yes, 152 00:09:25,280 --> 00:09:28,200 Speaker 1: full body Tuesday, mix it up, and that is going 153 00:09:28,240 --> 00:09:32,559 Speaker 1: to do several things that are beneficial for you. It's 154 00:09:32,559 --> 00:09:35,479 Speaker 1: going to give you that rest you need to ideally 155 00:09:35,480 --> 00:09:38,400 Speaker 1: build the muscle the way you want and rest it up, 156 00:09:38,800 --> 00:09:43,120 Speaker 1: and it's gonna give you variation. It's gonna burn some calories, 157 00:09:43,320 --> 00:09:47,000 Speaker 1: work on your weakness on that Tuesday, maybe you know, 158 00:09:47,200 --> 00:09:51,040 Speaker 1: do something fun totally different, because anything different will bring 159 00:09:51,080 --> 00:09:54,480 Speaker 1: about results. As I was saying at the start of 160 00:09:54,480 --> 00:09:59,280 Speaker 1: the show, your body is a very smart machine. So 161 00:09:59,400 --> 00:10:02,920 Speaker 1: you are not doing a disservice to your body by 162 00:10:03,120 --> 00:10:05,560 Speaker 1: mixing it up on that Tuesday. And three days a 163 00:10:05,559 --> 00:10:09,839 Speaker 1: week of full body is awesome. That's enough for the 164 00:10:09,880 --> 00:10:11,880 Speaker 1: vast majority of people. And you even said you don't 165 00:10:11,880 --> 00:10:14,040 Speaker 1: want to build massive bulk, you're not a bodybuilder. I 166 00:10:14,040 --> 00:10:21,800 Speaker 1: would give you totally different recommendation if you were competing Monday, Wednesday, Saturday, 167 00:10:22,160 --> 00:10:27,520 Speaker 1: full body Tuesday, totally unrelated. I mean, if you're at 168 00:10:27,520 --> 00:10:29,640 Speaker 1: a facility that has a pool, it maybe a swim, 169 00:10:29,840 --> 00:10:33,080 Speaker 1: you go oh, but totally mix it up. That's where 170 00:10:33,520 --> 00:10:38,680 Speaker 1: incredible change happens. Alright, awesome question, and I love too 171 00:10:38,679 --> 00:10:41,400 Speaker 1: busy Friday. You need those days off, So no, you're 172 00:10:41,440 --> 00:10:47,240 Speaker 1: not doing damage. You are slightly minimizing your gains by 173 00:10:47,320 --> 00:10:50,720 Speaker 1: having those three days back to back. So leave that 174 00:10:50,800 --> 00:10:55,240 Speaker 1: Tuesday as a variation day. And whenever you have it 175 00:10:55,280 --> 00:10:58,520 Speaker 1: where it comes out that you're working out three consecutive days, 176 00:10:59,200 --> 00:11:05,079 Speaker 1: do your full body d on the Monday, do something 177 00:11:05,120 --> 00:11:07,360 Speaker 1: totally different on Tuesday, and full body on Wednesday. Okay, 178 00:11:07,400 --> 00:11:10,080 Speaker 1: got the point across, all right, great question, Hey Tom. 179 00:11:10,360 --> 00:11:12,320 Speaker 1: Question number two, Hey Tom, love the podcast. I hear 180 00:11:12,360 --> 00:11:14,840 Speaker 1: you say the accuracy of the colis burned on various 181 00:11:14,840 --> 00:11:17,520 Speaker 1: machines is way off. Could you recommend a good way 182 00:11:17,559 --> 00:11:20,480 Speaker 1: to keep track? Is there a device or anything that 183 00:11:20,640 --> 00:11:26,480 Speaker 1: is better? The short answer is no, that's the problem. 184 00:11:26,559 --> 00:11:29,080 Speaker 1: That's the problem, you know, is they don't have the 185 00:11:29,120 --> 00:11:33,000 Speaker 1: formulas figured out. There is so much variation where you 186 00:11:33,040 --> 00:11:36,800 Speaker 1: are tracking makes a difference. You know, wrist based heart 187 00:11:36,880 --> 00:11:40,200 Speaker 1: rate is really inaccurate right now. I mean if you 188 00:11:40,240 --> 00:11:42,960 Speaker 1: look at the studies, they're even saying, you know, different 189 00:11:43,520 --> 00:11:48,760 Speaker 1: um darkness of skin makes a difference in accuracy, so placement. 190 00:11:49,200 --> 00:11:52,160 Speaker 1: If you're wearing as many people do, the risk based 191 00:11:52,320 --> 00:11:55,640 Speaker 1: heart rate you know, fitbit, something like that, even the 192 00:11:55,679 --> 00:11:59,160 Speaker 1: more advanced GPS watches, the Apple Watch, things like that. 193 00:11:59,280 --> 00:12:02,000 Speaker 1: My experiences has been especially at the higher heart rates, 194 00:12:02,000 --> 00:12:06,320 Speaker 1: which is exercise, it get less and less accurate. And 195 00:12:06,360 --> 00:12:08,200 Speaker 1: that goes for heart rate, that goes for karways, burn, 196 00:12:08,240 --> 00:12:10,960 Speaker 1: goes for everything. And so I know it's frustrating Google, 197 00:12:11,040 --> 00:12:13,559 Speaker 1: That's ridiculous. Why are they giving us those numbers? Well, 198 00:12:14,240 --> 00:12:17,640 Speaker 1: their approximations. And this also holds true with the machines. 199 00:12:18,480 --> 00:12:22,240 Speaker 1: These are formulas that they extrapolate out. It's actually a 200 00:12:23,720 --> 00:12:26,679 Speaker 1: documentary I'm working on because it is so important on 201 00:12:26,720 --> 00:12:28,600 Speaker 1: how they figure these things out. I think you guys 202 00:12:28,600 --> 00:12:32,120 Speaker 1: will be surprised that they are these just these basic 203 00:12:32,200 --> 00:12:38,479 Speaker 1: formulas and they overestimate. In the vast majority of cases, 204 00:12:38,960 --> 00:12:44,120 Speaker 1: they're not underestimating. So my formula and this, I know, 205 00:12:44,200 --> 00:12:46,800 Speaker 1: you go, this is nuts, Tom, How can you recommend that? Is? 206 00:12:46,840 --> 00:12:50,000 Speaker 1: Just cut it in half. If weight loss is your goal, 207 00:12:50,240 --> 00:12:53,520 Speaker 1: let's use common sense. Weight loss is your goal, and 208 00:12:53,559 --> 00:12:57,400 Speaker 1: we overestimate how much we exercise, we underestimate how much 209 00:12:57,400 --> 00:13:02,520 Speaker 1: we eat. If you do a workout and it says 210 00:13:02,520 --> 00:13:05,800 Speaker 1: you burn nine hundred calories in fifty minutes, which is 211 00:13:05,880 --> 00:13:12,240 Speaker 1: really really most likely not happening. You cut that down 212 00:13:12,240 --> 00:13:16,360 Speaker 1: to four fifty. That's that's probably really close to accurate. 213 00:13:17,200 --> 00:13:20,840 Speaker 1: And then if you are counting calories, you're going to 214 00:13:21,000 --> 00:13:25,320 Speaker 1: see your weight loss that much more quickly because you 215 00:13:25,360 --> 00:13:29,240 Speaker 1: are doing it that way, because it is a calorie in, 216 00:13:29,280 --> 00:13:35,120 Speaker 1: calorie out expenditure formula. And I know you go, that's frustrating. 217 00:13:37,040 --> 00:13:40,679 Speaker 1: I get it, and I want you to listen to 218 00:13:40,720 --> 00:13:42,760 Speaker 1: the show as I do, about how yes, weight loss 219 00:13:42,800 --> 00:13:45,160 Speaker 1: is important, Yes we want to burn calories, but the 220 00:13:45,200 --> 00:13:49,280 Speaker 1: benefits of exercise are so much more than just that number. 221 00:13:50,720 --> 00:13:52,599 Speaker 1: And when you do that hour of exercise and it 222 00:13:52,640 --> 00:13:54,840 Speaker 1: says nine, you cut it back to four fifty. You 223 00:13:54,880 --> 00:13:57,000 Speaker 1: are still going to feel good about yourself. You're probably 224 00:13:57,040 --> 00:14:00,200 Speaker 1: gonna make those better food choices. It will add up, 225 00:14:01,080 --> 00:14:04,840 Speaker 1: you will see results. It's about consistency. But you're doing 226 00:14:04,840 --> 00:14:08,280 Speaker 1: yourself a disservice if you're not getting the right number 227 00:14:08,320 --> 00:14:10,040 Speaker 1: and getting that high number and thinking you can go 228 00:14:10,080 --> 00:14:13,319 Speaker 1: out and reward eat. That's the common problem with people 229 00:14:13,320 --> 00:14:15,360 Speaker 1: who do things like trained for a marathon. They go, 230 00:14:15,360 --> 00:14:18,319 Speaker 1: wait a minute, I'm running like crazy, I'm burning calories, 231 00:14:18,320 --> 00:14:21,000 Speaker 1: but I'm gaining weight or I'm not losing what I thought. Well, 232 00:14:21,120 --> 00:14:23,840 Speaker 1: quite often you're looking at that number on your watch 233 00:14:24,080 --> 00:14:26,920 Speaker 1: or your treadmill, or you're a whiptical, whatever you're using, 234 00:14:28,440 --> 00:14:31,040 Speaker 1: and it's high, and then you're going out and saying, Okay, 235 00:14:31,120 --> 00:14:35,440 Speaker 1: I can afford to have this frappuccino when you can't 236 00:14:36,640 --> 00:14:39,320 Speaker 1: what you can. You just need to know that those 237 00:14:39,320 --> 00:14:44,680 Speaker 1: calories are what they are people, all right, So not yet. 238 00:14:44,920 --> 00:14:50,080 Speaker 1: There's no machine, you know, device that I know. So 239 00:14:50,200 --> 00:14:52,440 Speaker 1: the only way is to use that common sense and 240 00:14:52,560 --> 00:14:57,200 Speaker 1: to to cut it back, and I recommend half. I 241 00:14:57,240 --> 00:15:00,520 Speaker 1: recommend half. I know it's tough to hear, but just 242 00:15:00,520 --> 00:15:03,520 Speaker 1: just just be happy that you did the exercise itself, 243 00:15:04,200 --> 00:15:06,280 Speaker 1: and just keep making those good food choices and you 244 00:15:06,320 --> 00:15:09,320 Speaker 1: will see results. Be proud of that workout, is my point. 245 00:15:09,600 --> 00:15:11,840 Speaker 1: Number three. Hey, Tom, I love this one I saw 246 00:15:11,920 --> 00:15:14,840 Speaker 1: on a Fitness Influencers story and would love to hear 247 00:15:14,880 --> 00:15:17,840 Speaker 1: your take on this cardio breaks down muscle tissue. Follow 248 00:15:17,880 --> 00:15:23,520 Speaker 1: this person on Instagram skeptical self proclaimed fitness experts. Yeah, 249 00:15:23,720 --> 00:15:28,400 Speaker 1: I cannot stress enough that when you are following people 250 00:15:28,440 --> 00:15:32,200 Speaker 1: who are genetically who they are because of genetics, not 251 00:15:32,240 --> 00:15:35,840 Speaker 1: because of the workouts. They don't have the body type 252 00:15:35,840 --> 00:15:40,360 Speaker 1: because of anything they did other than have the correct parents, 253 00:15:40,760 --> 00:15:44,280 Speaker 1: most of them, many of them. You know, if you're 254 00:15:44,280 --> 00:15:47,120 Speaker 1: following someone who lost two hundred pounds or you've seen 255 00:15:47,120 --> 00:15:50,000 Speaker 1: it before and after picture, that's totally different. But if 256 00:15:50,000 --> 00:15:55,479 Speaker 1: you're following someone who has always looked that way? What what? What? What? 257 00:15:55,480 --> 00:16:00,120 Speaker 1: What are you doing? Those workouts, that food plan, nothing 258 00:16:00,160 --> 00:16:03,080 Speaker 1: that they are preaching got them to where they are. 259 00:16:03,520 --> 00:16:05,640 Speaker 1: All right, so let me read this. I have the 260 00:16:05,680 --> 00:16:09,280 Speaker 1: screenshot and the Instagram person It says I want to 261 00:16:09,280 --> 00:16:13,160 Speaker 1: know why limit cardio and their response was cardio is 262 00:16:13,160 --> 00:16:16,080 Speaker 1: a tool that can be manipulated based on your goal. 263 00:16:16,320 --> 00:16:20,600 Speaker 1: That's true. So if your goal is to maximize muscle growth, 264 00:16:21,000 --> 00:16:25,440 Speaker 1: limiting cardio can be very beneficial, as cardio is catabolic, 265 00:16:26,280 --> 00:16:29,320 Speaker 1: and in parentheses they clarify that by saying it breaks 266 00:16:29,320 --> 00:16:32,560 Speaker 1: down muscle tissue. Totally true, but totally not relevant at all. 267 00:16:33,800 --> 00:16:35,640 Speaker 1: You know, I did the natural body building for years. 268 00:16:35,640 --> 00:16:39,960 Speaker 1: If you study uh exercise science against sports nutrition, your 269 00:16:40,000 --> 00:16:45,000 Speaker 1: body the preferred energy source is carbohydrates first and foremost first, 270 00:16:45,040 --> 00:16:47,960 Speaker 1: and then it's fat, which is really hard. Try following 271 00:16:47,960 --> 00:16:51,520 Speaker 1: a key too diet many of you do. It's brutal 272 00:16:52,080 --> 00:16:55,040 Speaker 1: if you're actually doing it right, which most people aren't, 273 00:16:56,160 --> 00:17:00,920 Speaker 1: because it's brutal. Protein, which I mean o sid's make 274 00:17:00,960 --> 00:17:04,399 Speaker 1: up proteins which your muscle tissue is made of, is 275 00:17:04,440 --> 00:17:07,600 Speaker 1: the body's last resort. So the amount of cardio you 276 00:17:07,600 --> 00:17:11,879 Speaker 1: would have to do to make it catabolic, none of 277 00:17:11,920 --> 00:17:15,080 Speaker 1: you have to worry about. None. And I watched body 278 00:17:15,080 --> 00:17:17,600 Speaker 1: builders back when I was doing it. You know they 279 00:17:17,600 --> 00:17:22,920 Speaker 1: walk on the treadmill for ten minutes. Okay, you could 280 00:17:22,960 --> 00:17:25,960 Speaker 1: walk on that treadmill for three hours, and you're not 281 00:17:26,560 --> 00:17:31,199 Speaker 1: tapping into your body's protein stores. You're not catabolizing muscle. 282 00:17:31,400 --> 00:17:34,040 Speaker 1: This is an excuse used by many, especially in the 283 00:17:34,080 --> 00:17:36,920 Speaker 1: bodybuilding world, to not to cardio. And by the way, 284 00:17:36,920 --> 00:17:40,840 Speaker 1: if you're a seventy pound professional body builder, your body 285 00:17:40,920 --> 00:17:44,639 Speaker 1: is not really going to enjoy running so or or 286 00:17:44,680 --> 00:17:51,840 Speaker 1: anything when you're carrying around that much bulk. So our 287 00:17:52,000 --> 00:17:55,160 Speaker 1: hearts are really important muscles. I will say this over 288 00:17:55,240 --> 00:17:59,879 Speaker 1: and over and over again. Heart disease heart issues number 289 00:18:00,040 --> 00:18:04,560 Speaker 1: one cause of death and all of the other benefits 290 00:18:04,640 --> 00:18:10,720 Speaker 1: cognitive and physical that come from cardiovascular activity. We need 291 00:18:11,440 --> 00:18:16,560 Speaker 1: to do and get those benefits. So limiting cardio because 292 00:18:16,560 --> 00:18:26,120 Speaker 1: you're worried about catabolic muscle breakdown. Nope, nope, I am 293 00:18:26,280 --> 00:18:28,479 Speaker 1: living proof of that. And yes I'm an equals one 294 00:18:28,560 --> 00:18:32,520 Speaker 1: one experiment. When I die it down, you know, for 295 00:18:32,600 --> 00:18:35,840 Speaker 1: a race, it is really hard. I stopped doing the 296 00:18:35,920 --> 00:18:39,080 Speaker 1: upper body exercise all that stuff. It is really hard 297 00:18:39,119 --> 00:18:41,480 Speaker 1: to burn muscle. Trust me, you go, wait a minute, 298 00:18:41,520 --> 00:18:43,840 Speaker 1: I look at those marathoners and stuff. Yeah, they're not 299 00:18:43,960 --> 00:18:49,960 Speaker 1: lifting weights the way you are. Again self selection enough said. 300 00:18:50,640 --> 00:18:53,600 Speaker 1: It's a myth, it's an excuse and it and it 301 00:18:53,720 --> 00:18:58,879 Speaker 1: violates basic sports nutrition, exercise science and what your body 302 00:18:58,960 --> 00:19:05,080 Speaker 1: utilizes as fuel. It's not your muscles, trust me, all right. 303 00:19:05,320 --> 00:19:08,800 Speaker 1: I love these questions so good. Hey Tom, I've been 304 00:19:08,800 --> 00:19:11,280 Speaker 1: a listener from day one of your podcast and love it. 305 00:19:11,680 --> 00:19:14,040 Speaker 1: I have a question. I routinely eat eggs, but don't 306 00:19:14,040 --> 00:19:16,800 Speaker 1: like yolks. I eat one to two yolks of three 307 00:19:16,840 --> 00:19:18,800 Speaker 1: to four eggs. I have felt like this is a 308 00:19:18,840 --> 00:19:22,359 Speaker 1: good balance. Recently, I saw a post. Uh. I don't 309 00:19:22,359 --> 00:19:24,280 Speaker 1: have to name the person that made me wonder if 310 00:19:24,320 --> 00:19:26,600 Speaker 1: I am missing out on benefits by skipping some of 311 00:19:26,600 --> 00:19:29,240 Speaker 1: the yolks. The post included a link to a study 312 00:19:29,359 --> 00:19:32,520 Speaker 1: on the strength benefit of whole eggs versus egg whites 313 00:19:32,840 --> 00:19:35,600 Speaker 1: only over twelve weeks. I read the abstract only. That 314 00:19:35,800 --> 00:19:37,800 Speaker 1: was all I could read without paying. I'm not sure 315 00:19:38,240 --> 00:19:40,840 Speaker 1: if the effect of the egg yolks is dose dependent, 316 00:19:41,160 --> 00:19:43,439 Speaker 1: what the optimum dose would be, or if this is 317 00:19:43,480 --> 00:19:46,400 Speaker 1: an isolated study which has not been replicated. I would 318 00:19:46,440 --> 00:19:48,640 Speaker 1: love to know your thoughts. You guys are the smartest 319 00:19:48,720 --> 00:19:53,359 Speaker 1: out there. I love this question, so smart. And you 320 00:19:53,400 --> 00:19:56,000 Speaker 1: know what, Let's take one final break. When we come back, 321 00:19:56,000 --> 00:19:58,920 Speaker 1: I'm gonna answer. Do you need to eat all the yolks? 322 00:19:59,280 --> 00:20:02,399 Speaker 1: You need of the yolks? What is it all about? 323 00:20:02,960 --> 00:20:05,520 Speaker 1: All right? Quick break? Quick final break. We'll be right back. 324 00:20:16,680 --> 00:20:20,400 Speaker 1: All right. This is Listener mail Bag number eight. Just 325 00:20:20,440 --> 00:20:24,119 Speaker 1: the greatest questions on all topics pretty much every single 326 00:20:24,160 --> 00:20:26,720 Speaker 1: show which I love and this you guys set up 327 00:20:26,720 --> 00:20:29,960 Speaker 1: before the break, but just the smartest out there. So 328 00:20:30,080 --> 00:20:35,399 Speaker 1: the question is this is this has been uh you know, 329 00:20:35,560 --> 00:20:37,800 Speaker 1: yolks are good, Eggs are good, Eggs are bad, Yolks 330 00:20:37,800 --> 00:20:39,520 Speaker 1: are good, yolks are bad. Blah blah blah on and 331 00:20:39,560 --> 00:20:41,080 Speaker 1: on and on. I don't want to get into the 332 00:20:41,240 --> 00:20:44,480 Speaker 1: strict science behind this, but you are doing it perfectly. 333 00:20:44,760 --> 00:20:47,760 Speaker 1: In my opinion, my experience, this is exactly how I 334 00:20:47,880 --> 00:20:50,919 Speaker 1: do it. I don't do it because I actually like 335 00:20:51,040 --> 00:20:54,880 Speaker 1: the yolks. I actually like the yolks, but I tend 336 00:20:54,920 --> 00:20:58,199 Speaker 1: to eat when I'm building muscle a lot of eggs, 337 00:20:59,800 --> 00:21:02,480 Speaker 1: and the research shows there's a lot of research that 338 00:21:02,560 --> 00:21:05,439 Speaker 1: shows that we don't have to worry about the yolks 339 00:21:05,520 --> 00:21:09,199 Speaker 1: and the cholesterol elevating our blood cholesterol. That's what a 340 00:21:09,200 --> 00:21:10,920 Speaker 1: lot of the research shows, not all of it, though, 341 00:21:11,800 --> 00:21:14,400 Speaker 1: So this is where common sense is the greatest example 342 00:21:14,400 --> 00:21:18,400 Speaker 1: of science and common sense. So, yes, there is benefit 343 00:21:18,480 --> 00:21:19,960 Speaker 1: to the yolks. There are things in the yolks that 344 00:21:20,000 --> 00:21:25,000 Speaker 1: are healthy. And if there's one topic for fitness Disrupted 345 00:21:25,040 --> 00:21:27,880 Speaker 1: that takes the science and the common sense and puts 346 00:21:27,880 --> 00:21:31,520 Speaker 1: it together in the most perfect way, this is the topic. 347 00:21:32,600 --> 00:21:36,080 Speaker 1: So there are benefits and yolks. There are some studies 348 00:21:36,119 --> 00:21:41,600 Speaker 1: that say, maybe you know, too many eggs and too 349 00:21:41,600 --> 00:21:45,960 Speaker 1: many yokes could be an issue. So I do exactly 350 00:21:45,960 --> 00:21:49,280 Speaker 1: what this person does because I eat so many eggs 351 00:21:49,320 --> 00:21:51,120 Speaker 1: and I want the benefits of the yolks, but maybe 352 00:21:51,119 --> 00:21:54,000 Speaker 1: not too many because I'm eating so many eggs. I 353 00:21:54,040 --> 00:21:58,160 Speaker 1: don't want too many yokes. If i'm doing if I'm 354 00:21:58,240 --> 00:22:02,040 Speaker 1: having as this person is, for sometimes six, I will 355 00:22:02,080 --> 00:22:07,359 Speaker 1: have one to three yolkes. I actually like them. I 356 00:22:07,400 --> 00:22:11,240 Speaker 1: like them more then just the egg whites. But if 357 00:22:11,280 --> 00:22:16,440 Speaker 1: there is a possibility that too many of them might 358 00:22:16,480 --> 00:22:21,080 Speaker 1: be an issue, which actually don't I more on the 359 00:22:21,119 --> 00:22:23,720 Speaker 1: side of the yolks are fine from the research I 360 00:22:23,760 --> 00:22:27,000 Speaker 1: have seen, but I don't need to risk it. I 361 00:22:27,040 --> 00:22:29,960 Speaker 1: am getting the benefits, as is this person. So the 362 00:22:30,000 --> 00:22:32,640 Speaker 1: short answer with the dose dependent, I've yet to see 363 00:22:33,040 --> 00:22:35,760 Speaker 1: any study on that um, but I will keep looking 364 00:22:35,760 --> 00:22:37,440 Speaker 1: because it's such a great question. So in other words, 365 00:22:37,680 --> 00:22:41,719 Speaker 1: you know how many yolkes is enough? Were good? They 366 00:22:41,720 --> 00:22:44,760 Speaker 1: can't even you know tell us from the studies I've seen, 367 00:22:45,000 --> 00:22:47,800 Speaker 1: you know if they're good or bad. They try to, 368 00:22:47,880 --> 00:22:52,200 Speaker 1: but it's you see both sides. So there is benefit 369 00:22:52,280 --> 00:22:55,520 Speaker 1: to the yokes. I am doing many eggs as this 370 00:22:55,600 --> 00:23:01,320 Speaker 1: person is. If there's a small possibility that too many 371 00:23:01,560 --> 00:23:04,120 Speaker 1: could be an issue, I don't need too many right now. 372 00:23:04,440 --> 00:23:10,119 Speaker 1: I need some. That's how you look at these topics. People. 373 00:23:11,240 --> 00:23:13,800 Speaker 1: You look at the science. You look at the cost 374 00:23:13,840 --> 00:23:16,359 Speaker 1: benefit and you go, how could I be smart about this? 375 00:23:17,560 --> 00:23:20,440 Speaker 1: I'm gonna eat lots of eggs. I'm gonna eat some 376 00:23:20,520 --> 00:23:26,199 Speaker 1: yolks because we are not missing out listener with this 377 00:23:26,280 --> 00:23:32,520 Speaker 1: great question by getting every yoke of every egg we're eating. 378 00:23:34,040 --> 00:23:36,520 Speaker 1: That's my opinion, that's my take based on the science, 379 00:23:36,760 --> 00:23:39,439 Speaker 1: and I love that question. So a bunch of eggs, 380 00:23:39,520 --> 00:23:42,720 Speaker 1: handfull of yolks. That's where I am now, um, and 381 00:23:42,720 --> 00:23:44,760 Speaker 1: I will let you know if that changes. All right. 382 00:23:44,920 --> 00:23:49,600 Speaker 1: Number five, it's like running a race. I've been listening 383 00:23:49,640 --> 00:23:51,920 Speaker 1: to Fitness Disruptive for the last months and really enjoying 384 00:23:51,920 --> 00:23:54,520 Speaker 1: the podcast. I walk four times a week outside and 385 00:23:54,560 --> 00:23:56,320 Speaker 1: go to the gym two to three days a week 386 00:23:56,400 --> 00:23:59,640 Speaker 1: and do treadmill and legs, stretches and strengthening at the gym. 387 00:23:59,680 --> 00:24:02,040 Speaker 1: I want to start doing some weights, but I'm not 388 00:24:02,080 --> 00:24:04,080 Speaker 1: sure how to begin. Could you help me start this? 389 00:24:04,840 --> 00:24:08,440 Speaker 1: Seven years old? They give their height. Such a great 390 00:24:08,480 --> 00:24:11,400 Speaker 1: question and such a tough one to answer in this format, 391 00:24:11,440 --> 00:24:14,320 Speaker 1: but I wanted to do so anyway because I answer 392 00:24:14,400 --> 00:24:17,000 Speaker 1: them all. First of all, I love that you are 393 00:24:17,240 --> 00:24:21,720 Speaker 1: walking four times a week. Awesome outside cardio, really important, 394 00:24:21,840 --> 00:24:24,080 Speaker 1: going to the gym two to three days a week, perfect, 395 00:24:24,920 --> 00:24:28,600 Speaker 1: perfect amount of time in my opinion for most people. 396 00:24:28,960 --> 00:24:31,840 Speaker 1: Four days of cardio, two to three days of strength awesome. 397 00:24:32,440 --> 00:24:36,360 Speaker 1: So how do you start that horrible first answer? Slowly, 398 00:24:36,720 --> 00:24:43,080 Speaker 1: gradually and start simply. So you're gonna do body weight 399 00:24:43,520 --> 00:24:49,760 Speaker 1: and maybe light dumbbells to start war machines, so it depends, right, 400 00:24:49,800 --> 00:24:53,960 Speaker 1: But you're gonna start slowly. You're gonna do basic exercises, 401 00:24:54,440 --> 00:25:01,800 Speaker 1: you know, chess press, shoulder press, bicep curls, tricep kickback, squats, lunges, slowly, 402 00:25:02,440 --> 00:25:05,040 Speaker 1: even some push ups on your knees. Maybe, depending on 403 00:25:05,080 --> 00:25:08,240 Speaker 1: how strong you are, maybe you can start off. But 404 00:25:08,280 --> 00:25:13,320 Speaker 1: it's keeping it simple, slowly building up total body strength. 405 00:25:14,359 --> 00:25:16,639 Speaker 1: And it doesn't have to be fancy. It doesn't have 406 00:25:16,720 --> 00:25:18,840 Speaker 1: to be a lot, and you don't have to go 407 00:25:18,920 --> 00:25:20,679 Speaker 1: to the gym to do it. Although it sounds like 408 00:25:20,720 --> 00:25:24,400 Speaker 1: you enjoy that you're outside four days a week walking awesome, 409 00:25:25,040 --> 00:25:27,440 Speaker 1: You're going to the gym to do your strength and 410 00:25:27,600 --> 00:25:31,520 Speaker 1: stretching and things like that, that is awesome too. I'm 411 00:25:31,520 --> 00:25:33,600 Speaker 1: gonna do what I rarely do. I mean, I talk 412 00:25:33,640 --> 00:25:35,320 Speaker 1: about it at the end of the show, but yes, 413 00:25:35,960 --> 00:25:39,080 Speaker 1: my micro Workout Plan book is a great place for 414 00:25:39,080 --> 00:25:41,760 Speaker 1: this person to start. You know, occasionally I do have 415 00:25:41,800 --> 00:25:45,679 Speaker 1: to pitch my products because uh I have to or 416 00:25:45,960 --> 00:25:47,960 Speaker 1: they don't get sold. And I believe in them and 417 00:25:48,000 --> 00:25:52,000 Speaker 1: they work, I shouldn't actually apologize for them. It's a 418 00:25:52,040 --> 00:25:54,200 Speaker 1: it's a great book if I do say so myself, 419 00:25:54,200 --> 00:25:56,800 Speaker 1: and they do so. The micro workout Plan it's all 420 00:25:56,800 --> 00:25:59,320 Speaker 1: the basic stuffs, all the stuff that works. Short workouts 421 00:25:59,359 --> 00:26:01,920 Speaker 1: that you can stay if you want to equipment you 422 00:26:01,960 --> 00:26:04,479 Speaker 1: can do at home or you know, workouts you can 423 00:26:04,520 --> 00:26:08,919 Speaker 1: do at home with just limited equipment dumbells essentially, and 424 00:26:08,960 --> 00:26:12,200 Speaker 1: so that's it. You want to do full body workouts, uh, 425 00:26:12,240 --> 00:26:14,080 Speaker 1: if you have a trainer at the gym that you 426 00:26:14,720 --> 00:26:18,080 Speaker 1: really trust and has experienced, that is a great place 427 00:26:18,080 --> 00:26:21,720 Speaker 1: to start. So you want ideally to follow a plan, 428 00:26:21,920 --> 00:26:26,639 Speaker 1: a program that is safe and effective and gradual and 429 00:26:26,720 --> 00:26:29,800 Speaker 1: just does the total body love that question and this 430 00:26:30,040 --> 00:26:32,720 Speaker 1: leads perfectly into the next one. I am seventy six 431 00:26:33,320 --> 00:26:35,480 Speaker 1: and in the last three years have had two back 432 00:26:35,600 --> 00:26:39,280 Speaker 1: fusion surgeries which are fully healed. Glad to hear that, 433 00:26:39,680 --> 00:26:42,280 Speaker 1: and in the last seven months have had both knees replaced. 434 00:26:42,359 --> 00:26:44,919 Speaker 1: So lot's going on. I'm an avid golfer and have 435 00:26:44,960 --> 00:26:47,360 Speaker 1: a goal of shooting my age at seventy eight. Love 436 00:26:47,440 --> 00:26:49,959 Speaker 1: that goal. How cool is that? I plan to use 437 00:26:49,960 --> 00:26:52,159 Speaker 1: your book Micro Workout Plan to help me accomplish this. 438 00:26:52,680 --> 00:26:54,959 Speaker 1: I have two questions from what I read, running might 439 00:26:54,960 --> 00:26:57,600 Speaker 1: not be good for my knee replacements. I just have 440 00:26:57,680 --> 00:27:00,520 Speaker 1: to stop there. Seventy six years old one to run. 441 00:27:01,200 --> 00:27:05,000 Speaker 1: I just love it. I'll get back to it. I've 442 00:27:05,040 --> 00:27:08,080 Speaker 1: had I have both stationary bike and an elliptical. Would 443 00:27:08,119 --> 00:27:13,280 Speaker 1: these be good substitutes for running? Absolutely? Absolutely. I love 444 00:27:13,320 --> 00:27:15,160 Speaker 1: the fact that you want to run at seventy six, 445 00:27:15,440 --> 00:27:17,159 Speaker 1: and if we were working one on one and that 446 00:27:17,200 --> 00:27:19,679 Speaker 1: was a huge goal of yours, probably could get you 447 00:27:19,720 --> 00:27:23,480 Speaker 1: there even given what you have. I've I've done much 448 00:27:23,520 --> 00:27:26,080 Speaker 1: more with much worse back when I was a trainer. 449 00:27:26,240 --> 00:27:29,359 Speaker 1: But you don't have to absolutely not at seventy six. Uh. 450 00:27:29,440 --> 00:27:32,760 Speaker 1: The stationary bike in the elliptical are awesome. It's cardio, 451 00:27:32,960 --> 00:27:34,879 Speaker 1: it's going to raise your heart rate, it's going to 452 00:27:35,000 --> 00:27:37,480 Speaker 1: strengthen your heart, and it's gonna be easier on those knees. 453 00:27:37,520 --> 00:27:40,160 Speaker 1: I mean, you have had both knees and some back issues, 454 00:27:41,359 --> 00:27:44,199 Speaker 1: back fusion, surgeries. I love that you want to, but 455 00:27:44,240 --> 00:27:47,280 Speaker 1: you don't have to, and it probably at seventy six 456 00:27:47,560 --> 00:27:51,720 Speaker 1: not it's not necessary. Again, if you said this is 457 00:27:51,760 --> 00:27:54,159 Speaker 1: a lifelong dream for me to you know, do something 458 00:27:54,200 --> 00:27:56,440 Speaker 1: running wise, then then we talked and we'd figured out, 459 00:27:56,480 --> 00:28:00,320 Speaker 1: we'd sit down and but no, for basic health to 460 00:28:00,320 --> 00:28:02,320 Speaker 1: achieve that goal that you put out there of the 461 00:28:02,359 --> 00:28:06,480 Speaker 1: seventy eight at seventy eight, which I love that stationary 462 00:28:06,480 --> 00:28:13,000 Speaker 1: bike and elliptical are awesome, awesome cardio choices. Uh. Second question, well, 463 00:28:13,359 --> 00:28:16,280 Speaker 1: let me continue on here. My last knee replacement was 464 00:28:16,359 --> 00:28:18,920 Speaker 1: five months ago and as healing well, should I consider 465 00:28:18,960 --> 00:28:22,040 Speaker 1: doing squats and lunges at this time? I have neflex 466 00:28:22,080 --> 00:28:28,320 Speaker 1: of degrees in each knee. That's a little harder answer 467 00:28:28,400 --> 00:28:31,160 Speaker 1: because I want everyone to be able to do that 468 00:28:31,200 --> 00:28:35,560 Speaker 1: to strengthen their leg muscles, the muscles around your hips, 469 00:28:35,600 --> 00:28:37,440 Speaker 1: and your knees, because the weaker they get, the more 470 00:28:37,440 --> 00:28:39,480 Speaker 1: issues we have. And we are squatting and lunging all 471 00:28:39,560 --> 00:28:43,120 Speaker 1: day long. But you have to be really careful and 472 00:28:43,160 --> 00:28:48,800 Speaker 1: really progressive. So the short answer is maybe, but you 473 00:28:48,840 --> 00:28:51,360 Speaker 1: want to do it so gradually. So I've said this 474 00:28:51,480 --> 00:28:53,880 Speaker 1: many times when I would have a client like this. 475 00:28:53,960 --> 00:28:56,960 Speaker 1: Back in the day, the squatting would be an inch 476 00:28:57,040 --> 00:29:00,440 Speaker 1: or two depending on their level of comfort and strength. 477 00:29:01,160 --> 00:29:05,400 Speaker 1: But slowly over time we would get down to body 478 00:29:05,440 --> 00:29:08,840 Speaker 1: weight squads and I generally stop at ninety degrees for that, 479 00:29:09,240 --> 00:29:11,120 Speaker 1: and that may take a while to get there. And 480 00:29:11,160 --> 00:29:14,280 Speaker 1: we start with stationary lunch, one leg forward, one leg back, 481 00:29:14,360 --> 00:29:17,960 Speaker 1: not forward lunch, not back lunch, no movement up and down. 482 00:29:19,720 --> 00:29:23,600 Speaker 1: So I want you to follow your doctor's orders. I 483 00:29:23,640 --> 00:29:28,800 Speaker 1: want you to you know, uh, start slowly if you do, 484 00:29:29,280 --> 00:29:32,880 Speaker 1: and listen to your body. But we're squatting and lunching 485 00:29:32,880 --> 00:29:35,959 Speaker 1: all day long and can't say that enough times. So 486 00:29:36,000 --> 00:29:39,360 Speaker 1: we want to build that strength slowly. So that may 487 00:29:39,400 --> 00:29:42,840 Speaker 1: be having a chair behind you, squatting down one inch, 488 00:29:42,920 --> 00:29:45,160 Speaker 1: coming back up, doing two to three sets of ten 489 00:29:45,200 --> 00:29:49,440 Speaker 1: repetitions non consecutive days, and then monitoring how do your 490 00:29:49,520 --> 00:29:52,719 Speaker 1: needs feel, how does your body feel, but building that 491 00:29:52,920 --> 00:30:01,200 Speaker 1: strength slowly. So yes, elliptical and bike awesome cardio choices 492 00:30:01,240 --> 00:30:05,719 Speaker 1: for you don't have to run squatting and lunging. You know, 493 00:30:06,080 --> 00:30:10,400 Speaker 1: start slowly, build up strength over time, monitor your body, 494 00:30:10,480 --> 00:30:13,160 Speaker 1: listen to your body, and listen to your doctor. Um. 495 00:30:13,320 --> 00:30:16,000 Speaker 1: Although I have to say that many doctors out there 496 00:30:16,040 --> 00:30:17,960 Speaker 1: will tell you to never squad a lunch and that's 497 00:30:18,000 --> 00:30:20,520 Speaker 1: means insanity, all right, And I want to hear when 498 00:30:20,720 --> 00:30:23,880 Speaker 1: you hit that seventy eight A great goal, and thank 499 00:30:23,880 --> 00:30:26,400 Speaker 1: you so much for that great question, and congrats on 500 00:30:26,560 --> 00:30:31,440 Speaker 1: just being that active and having those goals. You sound 501 00:30:31,480 --> 00:30:34,160 Speaker 1: like former clients of mind number seven. I was listening 502 00:30:34,200 --> 00:30:37,760 Speaker 1: to the Three Best ABS Workout podcast. When I do 503 00:30:37,800 --> 00:30:41,040 Speaker 1: the bicycle crunches, or really any AB exercise, laying down, 504 00:30:41,120 --> 00:30:44,800 Speaker 1: my lower back hurts, not ache, hurt. I check my posture, 505 00:30:44,840 --> 00:30:47,640 Speaker 1: but still begins to be painful after about fifteen reps. 506 00:30:47,680 --> 00:30:49,920 Speaker 1: Do I continue? If not, how do I get the 507 00:30:49,960 --> 00:30:54,160 Speaker 1: same AB workout? Love this question? So yes, I did 508 00:30:54,160 --> 00:30:57,760 Speaker 1: a podcast on the three best AB exercises based on 509 00:30:57,760 --> 00:31:01,840 Speaker 1: one study. Great study. But here's the thing, and that's 510 00:31:01,840 --> 00:31:06,400 Speaker 1: why I even hesitate to do those podcasts because the 511 00:31:06,480 --> 00:31:11,959 Speaker 1: best is problematic in that you don't have to do 512 00:31:12,000 --> 00:31:15,600 Speaker 1: those three. So let me get right to the specifics. 513 00:31:15,800 --> 00:31:18,120 Speaker 1: And I love that you said doesn't ache, but hurt, 514 00:31:18,240 --> 00:31:22,000 Speaker 1: we don't do hurt, we don't do pain. And I 515 00:31:22,040 --> 00:31:24,280 Speaker 1: love that you can differentiate because that's one of the 516 00:31:24,280 --> 00:31:25,880 Speaker 1: hardest things as a coach and the trainer to do 517 00:31:25,920 --> 00:31:30,400 Speaker 1: with a client is get inside their head and their 518 00:31:30,440 --> 00:31:33,240 Speaker 1: body and figure out is it is it muscular soreness, 519 00:31:33,400 --> 00:31:36,400 Speaker 1: is it actual pain? You always are on the side 520 00:31:36,400 --> 00:31:39,440 Speaker 1: of caution, so you do not have to do those three. 521 00:31:39,720 --> 00:31:42,080 Speaker 1: There are so many options. I'm just going to give 522 00:31:42,120 --> 00:31:47,040 Speaker 1: you the science and the the you know options. But 523 00:31:47,080 --> 00:31:48,920 Speaker 1: if you were my client one on one, we got 524 00:31:49,000 --> 00:31:51,640 Speaker 1: we don't need to do those. There are ten thousand 525 00:31:51,640 --> 00:31:55,240 Speaker 1: other ad exercises to do, including standing, so you don't 526 00:31:55,280 --> 00:31:57,000 Speaker 1: even have to go down on the ground. If you 527 00:31:57,480 --> 00:32:01,320 Speaker 1: google Tom Holland's standing workout apps work out, I have 528 00:32:01,680 --> 00:32:06,320 Speaker 1: several that exists for certain company that I work with, 529 00:32:06,800 --> 00:32:09,240 Speaker 1: and I've done a bunch of videos and I will 530 00:32:09,280 --> 00:32:12,320 Speaker 1: have those on my virtual gym shortly as well, along 531 00:32:12,360 --> 00:32:14,400 Speaker 1: with the videos that are there already. So you do 532 00:32:14,480 --> 00:32:17,080 Speaker 1: not have to get down on the floor. You can 533 00:32:17,120 --> 00:32:21,200 Speaker 1: do standing abdominal exercises and then you can do all 534 00:32:21,240 --> 00:32:26,000 Speaker 1: the other ones that don't hurt. And if going down 535 00:32:26,000 --> 00:32:30,640 Speaker 1: on the floor is the single you know factor, then 536 00:32:30,680 --> 00:32:32,760 Speaker 1: you don't go down on the floor until you can 537 00:32:33,440 --> 00:32:36,920 Speaker 1: and you may over time by doing the ab exercises standing. 538 00:32:36,960 --> 00:32:42,080 Speaker 1: This is my guess, you get strong standing and then 539 00:32:42,120 --> 00:32:44,360 Speaker 1: if and when you want to, you go down and 540 00:32:44,400 --> 00:32:48,080 Speaker 1: you start gradually with those different exercises and build up. 541 00:32:48,280 --> 00:32:50,920 Speaker 1: Let me say this, though still begins to be painful 542 00:32:50,960 --> 00:32:53,720 Speaker 1: after about fifteen reps. Here's where I'm going to deviate 543 00:32:53,720 --> 00:32:55,800 Speaker 1: a tiny bed. And again this is tough to do 544 00:32:56,320 --> 00:32:59,440 Speaker 1: just from written questions. But what if you stopped to ten? 545 00:33:01,200 --> 00:33:03,600 Speaker 1: What if you stopped at ten? I want you to 546 00:33:03,640 --> 00:33:07,880 Speaker 1: try that. So if there's no paint, maybe too many, 547 00:33:10,320 --> 00:33:14,240 Speaker 1: So see if you can do it without pain at 548 00:33:14,240 --> 00:33:16,320 Speaker 1: ten repetitions. And that's where you would stay for a 549 00:33:16,360 --> 00:33:18,719 Speaker 1: while to build up that strength. This is the progression 550 00:33:19,200 --> 00:33:22,320 Speaker 1: I'm talking about. And let me just leave with this 551 00:33:22,400 --> 00:33:24,680 Speaker 1: with this question. Whenever you line your back and lift 552 00:33:24,680 --> 00:33:27,160 Speaker 1: your legs up, your back is at a disadvantage and 553 00:33:27,200 --> 00:33:30,360 Speaker 1: the farther your feet are from the access of rotation. 554 00:33:30,480 --> 00:33:33,560 Speaker 1: So those leg lifts six inches, stuff like that. I've 555 00:33:33,600 --> 00:33:35,440 Speaker 1: told you many times. So I'm not a fan of 556 00:33:35,480 --> 00:33:38,880 Speaker 1: those because of the incredible stress that puts on your 557 00:33:38,880 --> 00:33:42,560 Speaker 1: lower back. And that's why bicycle crunches are a little 558 00:33:42,800 --> 00:33:45,680 Speaker 1: not perfect, but a little easier on your lower back. 559 00:33:46,000 --> 00:33:48,080 Speaker 1: Is because your knees and your feet are closer to 560 00:33:48,120 --> 00:33:51,880 Speaker 1: your body than full extension, but that doesn't mean it 561 00:33:51,960 --> 00:33:56,080 Speaker 1: doesn't tax your back as well, and that's probably what 562 00:33:56,200 --> 00:34:00,640 Speaker 1: this person is experiencing. So there you go. Start with 563 00:34:01,640 --> 00:34:07,120 Speaker 1: standing abdominal exercises. There are many build up strength try 564 00:34:07,160 --> 00:34:08,799 Speaker 1: if you want, but again I want you to err 565 00:34:08,800 --> 00:34:12,040 Speaker 1: on the side of caution doing tent repetition. See if 566 00:34:12,040 --> 00:34:14,560 Speaker 1: you can get through those without pain. But we don't 567 00:34:14,560 --> 00:34:17,880 Speaker 1: do pain. Too many options, So even though I do 568 00:34:17,960 --> 00:34:22,040 Speaker 1: these shows on the best, the best exercise is the 569 00:34:22,040 --> 00:34:26,600 Speaker 1: one you do frequently pain free, so you don't have 570 00:34:26,680 --> 00:34:29,880 Speaker 1: to do those to see results and to see the 571 00:34:29,960 --> 00:34:33,120 Speaker 1: same results. Okay, we don't do pain though, love it. 572 00:34:33,200 --> 00:34:34,960 Speaker 1: Thank you so much. Awesome question. All right, what do 573 00:34:34,960 --> 00:34:38,520 Speaker 1: we have? Two more? Hi? Tom, been finding myself binging 574 00:34:38,600 --> 00:34:40,719 Speaker 1: your podcast lately and I've really been enjoying it. Thank 575 00:34:40,760 --> 00:34:43,319 Speaker 1: you so much. I've been struggling to exercise lately, even 576 00:34:43,360 --> 00:34:45,160 Speaker 1: though fitness has been a huge part of my life 577 00:34:45,440 --> 00:34:48,359 Speaker 1: as a huge exercise science nerd, your podcast has been 578 00:34:48,360 --> 00:34:51,120 Speaker 1: helping me stay interested and motivated. Again, thank you so much. 579 00:34:51,560 --> 00:34:55,040 Speaker 1: I praise uh. I am currently having an extremely high 580 00:34:55,120 --> 00:34:59,000 Speaker 1: risk pregnancy. I'm about twenty weeks along, congratulations, and my 581 00:34:59,040 --> 00:35:02,359 Speaker 1: doctor has encouraged exercise, but with some restrictions. I can 582 00:35:02,400 --> 00:35:05,920 Speaker 1: still exercise at a moderate high intensity, but I need 583 00:35:05,960 --> 00:35:08,239 Speaker 1: to avoid anything high impact in anything that puts a 584 00:35:08,239 --> 00:35:10,800 Speaker 1: lot of stress on my pelvic floor, so squats or 585 00:35:10,840 --> 00:35:14,600 Speaker 1: a no go. As a runner and lover of lower 586 00:35:14,640 --> 00:35:16,799 Speaker 1: body and core exercises, I've been having a really hard 587 00:35:16,800 --> 00:35:19,640 Speaker 1: time adapting. I've been starting to get into indoor cycling, 588 00:35:19,800 --> 00:35:22,280 Speaker 1: which I've never done before, but I'm looking for options 589 00:35:22,280 --> 00:35:24,560 Speaker 1: to mix it up. I would absolutely love if you 590 00:35:24,600 --> 00:35:27,640 Speaker 1: could do a podcast on pregnancy safe exercises. Any advice 591 00:35:27,680 --> 00:35:29,920 Speaker 1: would really be appreciated. Thanks in advance. Okay, so this 592 00:35:30,000 --> 00:35:32,480 Speaker 1: is an example, as I said at the beginning of 593 00:35:32,520 --> 00:35:34,840 Speaker 1: a show that I will do or a topic that 594 00:35:34,880 --> 00:35:37,040 Speaker 1: I will do a whole show about, but I wanted 595 00:35:37,080 --> 00:35:40,239 Speaker 1: to answer it as quickly as possible as well, because 596 00:35:40,280 --> 00:35:42,200 Speaker 1: there's so many of you in that same position. This 597 00:35:42,280 --> 00:35:45,719 Speaker 1: is a psychological thing for so many people, including this person, 598 00:35:45,760 --> 00:35:48,200 Speaker 1: I would argue, and that's been a huge part of 599 00:35:48,280 --> 00:35:52,360 Speaker 1: my studies over the year and continue to be. Exercise 600 00:35:52,360 --> 00:35:55,200 Speaker 1: science and sports psychology was my masters, and I'm currently 601 00:35:55,280 --> 00:35:58,319 Speaker 1: in a human behavior program at Harvard. This person is 602 00:35:58,360 --> 00:36:00,880 Speaker 1: a is an avid exercise or in it's I couldn't 603 00:36:00,920 --> 00:36:04,880 Speaker 1: imagine having to give birth and and you know, have 604 00:36:05,040 --> 00:36:07,839 Speaker 1: those limitations on what I love to do. And so 605 00:36:07,920 --> 00:36:10,000 Speaker 1: I know, and I've had these clients in the past 606 00:36:10,840 --> 00:36:14,719 Speaker 1: where it's physical and psychological. So let me just say this. 607 00:36:16,239 --> 00:36:18,400 Speaker 1: We want to do what's best for your baby and 608 00:36:18,440 --> 00:36:24,000 Speaker 1: for your pregnancy. And when your doctor says there are restrictions, 609 00:36:24,000 --> 00:36:26,000 Speaker 1: and we listen to the doctor and they're not saying 610 00:36:26,000 --> 00:36:29,239 Speaker 1: you can't do I love that. They're saying moderate high intensity. 611 00:36:29,320 --> 00:36:31,240 Speaker 1: So you're going to avoid the high impact. You're gonna 612 00:36:31,239 --> 00:36:35,320 Speaker 1: avoid the squats. But when you do the indoor cycling 613 00:36:35,360 --> 00:36:38,880 Speaker 1: and things like that. Here's here's the Pollyanna spin that 614 00:36:38,920 --> 00:36:43,359 Speaker 1: I put on everything, because it's true when you mix 615 00:36:43,440 --> 00:36:46,200 Speaker 1: up your exercises. I've said so many times, when you 616 00:36:46,280 --> 00:36:49,319 Speaker 1: challenge your body in a different way, you're going to 617 00:36:49,400 --> 00:36:52,200 Speaker 1: not only continue to see the results and maintain your fitness, 618 00:36:53,239 --> 00:36:56,440 Speaker 1: you're gonna come out of it most often fitter because 619 00:36:56,480 --> 00:36:58,560 Speaker 1: you are mixing it up, because you're forced to mix 620 00:36:58,600 --> 00:37:03,000 Speaker 1: it up. So yeah, runnings eight squats are great, but 621 00:37:03,520 --> 00:37:06,560 Speaker 1: being forced to change your routine, whether it's injury or 622 00:37:06,640 --> 00:37:10,800 Speaker 1: pregnancy or whatever it is. You gotta look at that 623 00:37:10,840 --> 00:37:12,839 Speaker 1: as a positive. Now, I get it. You're like, wait, 624 00:37:12,960 --> 00:37:15,400 Speaker 1: I have my routine I love. Of course, I understand 625 00:37:15,440 --> 00:37:21,439 Speaker 1: that I'm the same way, but we want the baby 626 00:37:21,480 --> 00:37:25,080 Speaker 1: to be as healthy as possible. Understand it's psychologically challenging, 627 00:37:25,360 --> 00:37:29,080 Speaker 1: but you are not losing fitness. You are gonna gain 628 00:37:29,160 --> 00:37:32,040 Speaker 1: fitness by mixing it up doing different things that indoor 629 00:37:32,120 --> 00:37:35,160 Speaker 1: cycling if you've never done before. You're gonna be sore, 630 00:37:35,440 --> 00:37:38,319 Speaker 1: You're gonna burn calories because you're not as efficient, and 631 00:37:38,320 --> 00:37:40,400 Speaker 1: the better you get out of the fewer calories, you know, 632 00:37:40,560 --> 00:37:42,560 Speaker 1: you will burn over time. But that's not a concern 633 00:37:42,680 --> 00:37:46,680 Speaker 1: right now. So I will do a whole separate show 634 00:37:46,719 --> 00:37:48,560 Speaker 1: on this with an expert that I have in mind 635 00:37:48,600 --> 00:37:53,120 Speaker 1: for this pregnancy and exercise, and research is really strong 636 00:37:53,200 --> 00:37:58,680 Speaker 1: that exercise during pregnancy so many benefits, easier pregnancy, intelligence 637 00:37:58,719 --> 00:38:01,319 Speaker 1: of the baby, potentially so many positive benefits. But you 638 00:38:01,360 --> 00:38:05,120 Speaker 1: want to be safe. You want to be safe, and 639 00:38:05,160 --> 00:38:10,160 Speaker 1: that's challenging for women who have been really really you know, 640 00:38:10,320 --> 00:38:18,319 Speaker 1: into their fitness challenging. I can only imagine, so do 641 00:38:18,400 --> 00:38:22,279 Speaker 1: that stationary bike, stay away from squats. Do what your 642 00:38:22,320 --> 00:38:25,920 Speaker 1: doctor says, do a bunch of different exercises that are safe, 643 00:38:26,160 --> 00:38:29,440 Speaker 1: and I will do a separate show on that and congratulations. Awesome, 644 00:38:29,680 --> 00:38:32,920 Speaker 1: all right, I think this is the final question. Final question, 645 00:38:34,080 --> 00:38:36,399 Speaker 1: Hey Tom, quick question. And I'm doing a PPL type 646 00:38:36,400 --> 00:38:39,520 Speaker 1: workout and on my pull days, I'm doing four sets 647 00:38:39,600 --> 00:38:42,560 Speaker 1: of ten to twelve bicep curls followed by four sets 648 00:38:42,600 --> 00:38:45,120 Speaker 1: of ten to twelve hammer curls. It seems that I'm 649 00:38:45,360 --> 00:38:47,439 Speaker 1: just working out the same muscle group back to back. 650 00:38:47,880 --> 00:38:51,040 Speaker 1: Is this optimal or should I spend that time hitting 651 00:38:51,120 --> 00:38:53,600 Speaker 1: a different muscle group? Again? Need a little bit more 652 00:38:53,640 --> 00:38:56,359 Speaker 1: information here, like are the bodybuilder? What is the goal? 653 00:38:56,480 --> 00:38:59,399 Speaker 1: But I think I can still answer this pretty well 654 00:39:00,120 --> 00:39:03,080 Speaker 1: based on the information I have PPL. I'm going to 655 00:39:03,200 --> 00:39:08,480 Speaker 1: assume it's push and pull out of the L. Yeah, 656 00:39:08,480 --> 00:39:11,080 Speaker 1: because he says on my pull days bicep curls. But 657 00:39:11,360 --> 00:39:17,239 Speaker 1: it doesn't matter. So that's eight sets of bicep curls. Now, 658 00:39:17,360 --> 00:39:20,320 Speaker 1: the big difference for those of you who are wondering, 659 00:39:20,360 --> 00:39:23,160 Speaker 1: and most people don't really know, when you do a 660 00:39:23,239 --> 00:39:27,200 Speaker 1: regular bicep curl, you're primarily using your biceps. When you 661 00:39:27,200 --> 00:39:29,640 Speaker 1: do a hammer curl. You are now involving your forearms, 662 00:39:30,280 --> 00:39:32,880 Speaker 1: and I see many people even doing a bicep curl. 663 00:39:33,000 --> 00:39:36,080 Speaker 1: They make it kind of half hammer half bicep curl. 664 00:39:37,080 --> 00:39:40,560 Speaker 1: I rarely do hammer curls. Actually, I mean I have 665 00:39:40,640 --> 00:39:44,479 Speaker 1: not done hammer curls in a really, really, really long time. Now. 666 00:39:44,560 --> 00:39:47,279 Speaker 1: I don't have any forearm issues. I don't need that. 667 00:39:47,400 --> 00:39:50,919 Speaker 1: I'm just I'm maximizing my time. And when I'm trying 668 00:39:50,960 --> 00:39:53,239 Speaker 1: to hit my biceps, I hit my biceps. That's not 669 00:39:53,280 --> 00:39:56,000 Speaker 1: to say back in the day bodybuilding things like that, 670 00:39:56,160 --> 00:39:58,520 Speaker 1: I would throw in hammer curls, and that's going to 671 00:39:58,600 --> 00:40:01,400 Speaker 1: help forms and those of you are playing sports, racket 672 00:40:01,440 --> 00:40:04,759 Speaker 1: sports things like that, you may want to strengthen those 673 00:40:04,800 --> 00:40:08,840 Speaker 1: forearms as well. Uh. The short answer for this is, 674 00:40:08,880 --> 00:40:11,920 Speaker 1: though to maximize your time, you do not need to 675 00:40:12,000 --> 00:40:16,120 Speaker 1: do those hammer curls. I would just say, if you're 676 00:40:16,160 --> 00:40:20,000 Speaker 1: doing biceps and that is your primary focus, you might 677 00:40:20,080 --> 00:40:27,239 Speaker 1: do three sets of barbell curls, three sets of dumbbell curls, 678 00:40:27,280 --> 00:40:29,840 Speaker 1: but just focusing on the biceps. And if your question 679 00:40:29,920 --> 00:40:32,320 Speaker 1: is doing them back to back, does that make a difference. 680 00:40:32,640 --> 00:40:35,600 Speaker 1: Not really, You're gonna fatigue it, you know, you're really 681 00:40:35,640 --> 00:40:38,480 Speaker 1: going to be fatigued with eight sets. So those last 682 00:40:38,520 --> 00:40:40,440 Speaker 1: couple of sets you're obviously not gonna be able to 683 00:40:40,520 --> 00:40:46,480 Speaker 1: lift as much. But when you strengthen and put stress 684 00:40:46,520 --> 00:40:50,760 Speaker 1: on a muscle, it's going to change. Believe you. With this. Psychologically, 685 00:40:51,320 --> 00:40:54,200 Speaker 1: the thought of doing eight exercises like that are eight 686 00:40:54,200 --> 00:40:56,440 Speaker 1: sets back to back. That's really hard for me. I 687 00:40:56,480 --> 00:40:58,640 Speaker 1: even talk about, like I generally do two sets of 688 00:40:58,680 --> 00:41:01,480 Speaker 1: an exercise. Now I'm in a maintenance phase. But when 689 00:41:01,520 --> 00:41:04,640 Speaker 1: you use the right weight with the right form, you 690 00:41:04,680 --> 00:41:08,560 Speaker 1: can do fewer sets and still see the benefits. So 691 00:41:08,760 --> 00:41:10,560 Speaker 1: a lot of this is psychological, a lot of this 692 00:41:10,640 --> 00:41:16,000 Speaker 1: is is maximizing your time. Um, But personally I would 693 00:41:16,040 --> 00:41:19,640 Speaker 1: do uh the way I do it now for the 694 00:41:19,680 --> 00:41:23,840 Speaker 1: most part is two sets of bicep curls, two sets 695 00:41:24,000 --> 00:41:27,839 Speaker 1: of tricep kickbacks on a you know, typical arm day, 696 00:41:28,719 --> 00:41:30,440 Speaker 1: and I get so bored that I don't even want 697 00:41:30,480 --> 00:41:32,680 Speaker 1: to do those two sets of bicep curls back to back. 698 00:41:32,840 --> 00:41:35,319 Speaker 1: So I will do one set of bicep curls, one 699 00:41:35,320 --> 00:41:38,800 Speaker 1: set of tricep kickbacks, another set of bicep curls, another 700 00:41:38,800 --> 00:41:43,160 Speaker 1: set of triesep kickbacks. So The goal is to get 701 00:41:43,200 --> 00:41:48,040 Speaker 1: those exercises in. Don't overthink it, but maximize your time. 702 00:41:48,400 --> 00:41:50,440 Speaker 1: Eight sets of bicep that's a lot. But if you're 703 00:41:50,440 --> 00:41:52,640 Speaker 1: working out for an hour and you're splitting up your 704 00:41:52,680 --> 00:41:55,600 Speaker 1: your routine maybe upper body, lower body, um, you could 705 00:41:55,640 --> 00:42:00,200 Speaker 1: do that. You could do that. I would, though we 706 00:42:00,400 --> 00:42:02,640 Speaker 1: just read that final question is this optimal? Or should 707 00:42:02,680 --> 00:42:05,040 Speaker 1: I spend that time hitting a different muscle group? I 708 00:42:05,080 --> 00:42:07,600 Speaker 1: personally would hit a different muscle group. If you do 709 00:42:07,680 --> 00:42:10,759 Speaker 1: four really good sets of bicept curls, unless you really 710 00:42:10,760 --> 00:42:13,160 Speaker 1: want to strengthen your forearms, you don't have to do 711 00:42:13,360 --> 00:42:19,080 Speaker 1: for more sets of hammer curls. Awesome questions, people, awesome questions. 712 00:42:19,120 --> 00:42:23,120 Speaker 1: I'm tired my brain. I don't know why, but these 713 00:42:23,280 --> 00:42:25,960 Speaker 1: listener mailback shows, Uh, you know, they get me a 714 00:42:25,960 --> 00:42:28,960 Speaker 1: little more mentally. And and by the way, this is 715 00:42:28,960 --> 00:42:32,200 Speaker 1: when you learn that your brain runs on glucose, just 716 00:42:32,440 --> 00:42:35,920 Speaker 1: like your body. Fueling your body and your brain. I 717 00:42:35,960 --> 00:42:38,520 Speaker 1: talk about with eating, and I'm a little under fuel 718 00:42:38,560 --> 00:42:43,000 Speaker 1: today and I could feel it. So listen to your body, 719 00:42:43,840 --> 00:42:47,839 Speaker 1: study what works for you, or learn what works for 720 00:42:47,880 --> 00:42:51,600 Speaker 1: you with your food and front load your day. As 721 00:42:51,640 --> 00:42:55,520 Speaker 1: I say, with healthy breakfast and things like that. Okay, enough, 722 00:42:55,880 --> 00:42:58,240 Speaker 1: Thank you to all who reached out with these great questions, 723 00:42:58,280 --> 00:43:01,080 Speaker 1: and please continue to do so. And as I said 724 00:43:01,120 --> 00:43:03,440 Speaker 1: at the beginning of the show, Tom hit Instagram, Twitter, 725 00:43:03,560 --> 00:43:06,200 Speaker 1: reach out that way, go right to fitness Disrupted dot 726 00:43:06,280 --> 00:43:09,359 Speaker 1: com and email me through the site as well. Thank 727 00:43:09,360 --> 00:43:11,440 Speaker 1: you for listening. Can't thank you enough. I have the 728 00:43:11,480 --> 00:43:14,680 Speaker 1: greatest job in the world, the greatest audience, and I 729 00:43:14,719 --> 00:43:17,000 Speaker 1: will continue to do this for the next fifty plus 730 00:43:17,080 --> 00:43:20,319 Speaker 1: years because I want to help you have your best 731 00:43:20,360 --> 00:43:25,200 Speaker 1: life and the biggest challenges. Giving you the correct information 732 00:43:25,480 --> 00:43:28,480 Speaker 1: that isn't necessarily what you want to hear, but it's 733 00:43:28,520 --> 00:43:31,360 Speaker 1: what we'll get you results. And if someone is always 734 00:43:31,400 --> 00:43:33,279 Speaker 1: telling you what you want to hear when it comes 735 00:43:33,280 --> 00:43:36,000 Speaker 1: to health and wellness, it's probably not going to get 736 00:43:36,000 --> 00:43:39,400 Speaker 1: you the results. You can do it. You need to 737 00:43:39,440 --> 00:43:42,600 Speaker 1: give it time. You need to follow this plan, listen 738 00:43:42,640 --> 00:43:45,360 Speaker 1: to my podcast, start to implement things, not all at once. 739 00:43:46,680 --> 00:43:51,640 Speaker 1: Small changes over time lead to huge results. Please rate 740 00:43:51,680 --> 00:43:55,600 Speaker 1: the show, subscribe to the show, tell your friends comment 741 00:43:55,680 --> 00:43:59,600 Speaker 1: if you can remember that we control three things, how 742 00:43:59,680 --> 00:44:01,920 Speaker 1: much we move what we couldn't into our mouths and 743 00:44:01,960 --> 00:44:06,280 Speaker 1: our attitudes that will never change and that is awesome. 744 00:44:06,920 --> 00:44:11,560 Speaker 1: I am Tom Holland, exercise physiologist, certified sports nutritionist, Believe 745 00:44:11,560 --> 00:44:18,200 Speaker 1: in Yourself. Fitness Disrupted is a production of I heart Radio. 746 00:44:18,560 --> 00:44:21,239 Speaker 1: For more podcasts from my heart Radio, visit the i 747 00:44:21,360 --> 00:44:24,840 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 748 00:44:24,880 --> 00:44:25,880 Speaker 1: your favorite shows.