1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,320 --> 00:00:14,360 Speaker 1: I am Tom Holland and this is Bitness Disrupted. Ten 3 00:00:15,080 --> 00:00:19,000 Speaker 1: More Strength Training Tips. Yes, that is the title and 4 00:00:19,040 --> 00:00:24,079 Speaker 1: the topic of today's show. I love talking about strength training, 5 00:00:24,720 --> 00:00:27,960 Speaker 1: I love doing it, and I love if I may 6 00:00:28,000 --> 00:00:31,120 Speaker 1: say so myself, and I will the most recent show 7 00:00:31,160 --> 00:00:37,240 Speaker 1: I did on strength training and it's mental benefits, depression, anxiety. 8 00:00:37,560 --> 00:00:40,559 Speaker 1: I mean, if you haven't listened to that show, do 9 00:00:41,600 --> 00:00:47,400 Speaker 1: and it's just amazing, amazing, the benefits of cardiovascular exercise 10 00:00:47,600 --> 00:00:52,600 Speaker 1: that so far exceed just weight loss and strength training. 11 00:00:52,600 --> 00:00:54,520 Speaker 1: And I'm gonna do. There's so many more shows to 12 00:00:54,560 --> 00:00:59,400 Speaker 1: do because there are many more benefits that are similar 13 00:00:59,440 --> 00:01:03,160 Speaker 1: to the depression and anxiety that you might not and 14 00:01:03,240 --> 00:01:07,400 Speaker 1: most likely haven't thought of or heard of. And that's 15 00:01:07,440 --> 00:01:12,480 Speaker 1: another show. But today is ten more strength training Tips 16 00:01:12,720 --> 00:01:18,240 Speaker 1: to help you what maximize your results, maximize your enjoyment, 17 00:01:19,600 --> 00:01:23,520 Speaker 1: maximize your adherence to your program so you stick to it, 18 00:01:24,440 --> 00:01:27,440 Speaker 1: and to help you vary your routine. Give you some ideas. 19 00:01:28,120 --> 00:01:29,679 Speaker 1: And let me say this, I want to throw out 20 00:01:30,040 --> 00:01:33,120 Speaker 1: just a friend, John, who started listening to the show. 21 00:01:33,520 --> 00:01:36,520 Speaker 1: And John was you know, a fit guy an athlete 22 00:01:36,959 --> 00:01:40,120 Speaker 1: and you know, like so many people fell out of 23 00:01:40,120 --> 00:01:42,960 Speaker 1: his routine a little bit and he started listening to 24 00:01:43,000 --> 00:01:46,000 Speaker 1: the show. And you know, I often say, just follow 25 00:01:46,080 --> 00:01:52,240 Speaker 1: the seemingly simple advice, the simple steps, make those changes 26 00:01:52,320 --> 00:01:55,280 Speaker 1: over time, consistently see what happens. And he has had 27 00:01:55,320 --> 00:01:59,120 Speaker 1: incredible results. And you know, he's someone I see on 28 00:01:59,160 --> 00:02:01,840 Speaker 1: a regular basis is and that makes me, you know, 29 00:02:02,400 --> 00:02:08,760 Speaker 1: really happy to see people benefiting from there, you know, labors. 30 00:02:09,400 --> 00:02:14,440 Speaker 1: And I get super frustrated with this business when people 31 00:02:14,520 --> 00:02:18,400 Speaker 1: who have no business giving advice due and there's a huge, 32 00:02:18,960 --> 00:02:21,440 Speaker 1: huge group of those people in this business, which is 33 00:02:21,440 --> 00:02:25,840 Speaker 1: why another one of my you know jobs is being 34 00:02:25,919 --> 00:02:30,720 Speaker 1: a fitness expert in lawsuits because things oftentimes go wrong 35 00:02:30,760 --> 00:02:34,000 Speaker 1: when they when they shouldn't, and that's the extreme people 36 00:02:34,040 --> 00:02:37,000 Speaker 1: getting injured. I don't want you to get injured. That's 37 00:02:37,000 --> 00:02:40,399 Speaker 1: a huge part of my advice. But I also want 38 00:02:40,480 --> 00:02:43,640 Speaker 1: you to get, like my friend John, the results from 39 00:02:43,639 --> 00:02:46,560 Speaker 1: putting the work in. But you gotta follow the recipe 40 00:02:47,960 --> 00:02:51,240 Speaker 1: and there are no secrets. And John even you know, 41 00:02:51,280 --> 00:02:54,240 Speaker 1: he'll give me feedback about certain shows, and he gave 42 00:02:54,280 --> 00:02:58,760 Speaker 1: me feedback about a recent show and he's like great 43 00:02:58,800 --> 00:03:02,000 Speaker 1: and Your final takeaway was, you know, whenever you want 44 00:03:02,000 --> 00:03:05,200 Speaker 1: to do it, basically, whenever you can do it. I 45 00:03:05,280 --> 00:03:07,280 Speaker 1: was talking about the best time to run, you know, 46 00:03:07,360 --> 00:03:10,680 Speaker 1: went through that that's the answer. So I went through 47 00:03:10,720 --> 00:03:15,480 Speaker 1: the science, and that is this show. It's talking about 48 00:03:15,480 --> 00:03:18,560 Speaker 1: the science, going Okay, here's what science says, but like 49 00:03:19,040 --> 00:03:21,639 Speaker 1: does that matter? How does that apply to your life? 50 00:03:21,639 --> 00:03:24,560 Speaker 1: How does that apply to your goals? And do we 51 00:03:24,639 --> 00:03:29,399 Speaker 1: need to use that advice that research to actually get 52 00:03:29,400 --> 00:03:31,079 Speaker 1: you to your goal. So when it comes to the 53 00:03:31,120 --> 00:03:33,680 Speaker 1: best time of day to run at the end of 54 00:03:33,720 --> 00:03:39,400 Speaker 1: the day, pun intended, it's whenever you do it consistently. 55 00:03:39,960 --> 00:03:42,160 Speaker 1: And that is what so many podcasts, as so many 56 00:03:42,160 --> 00:03:48,320 Speaker 1: fitness experts with quotation marks, they they there are no 57 00:03:48,720 --> 00:03:51,960 Speaker 1: secrets per se, there are no hacks. Where's the hack. 58 00:03:52,880 --> 00:03:56,920 Speaker 1: It's the person giving the secret. And that's gonna be 59 00:03:57,640 --> 00:04:01,280 Speaker 1: my philosophy going forward. You're gonna you're gonna hear that. 60 00:04:01,320 --> 00:04:04,280 Speaker 1: I'm gonna go into the science, but then we're gonna 61 00:04:04,280 --> 00:04:06,000 Speaker 1: figure out does that apply to you and how does 62 00:04:06,000 --> 00:04:08,280 Speaker 1: it apply to you? And so today it's it's ten 63 00:04:08,280 --> 00:04:14,160 Speaker 1: more strength training tips, simple changes, ideas, concepts to help 64 00:04:14,200 --> 00:04:18,039 Speaker 1: you maximize your results. I don't like going to the 65 00:04:18,080 --> 00:04:21,320 Speaker 1: gym and seeing the same people looking the same, still 66 00:04:21,400 --> 00:04:27,719 Speaker 1: being injured, potentially injuring themselves. It drives me nuts. So 67 00:04:27,720 --> 00:04:30,479 Speaker 1: we're gonna help that with the show. All right, quick break. 68 00:04:31,000 --> 00:04:33,960 Speaker 1: When we come back, let's get right into it. Ten 69 00:04:34,040 --> 00:04:36,680 Speaker 1: strength training tips. You're gonna be able to apply all 70 00:04:36,720 --> 00:04:39,919 Speaker 1: of them right away, and I promise you, if you 71 00:04:40,000 --> 00:04:44,280 Speaker 1: do them consistently, you will see results. Will be right 72 00:04:44,320 --> 00:04:59,360 Speaker 1: back alright talking about strength training. Talking about strength training tips. 73 00:04:59,400 --> 00:05:02,760 Speaker 1: They're con steps, they're ideas, they are things you should 74 00:05:03,080 --> 00:05:08,039 Speaker 1: consider implementing. And you might be doing some already, but 75 00:05:08,120 --> 00:05:12,440 Speaker 1: you need to be doing most of these at some 76 00:05:12,480 --> 00:05:17,279 Speaker 1: point in time for variation and just to keep your 77 00:05:17,680 --> 00:05:22,080 Speaker 1: you know, your mental game on top. You get bored 78 00:05:22,080 --> 00:05:24,279 Speaker 1: doing the same thing, and your body doesn't respond the 79 00:05:24,320 --> 00:05:27,880 Speaker 1: same after it gets acclimated to the same stressors. And 80 00:05:27,880 --> 00:05:31,960 Speaker 1: if you've already achieved your goals, awesome, But most people haven't. 81 00:05:32,600 --> 00:05:35,320 Speaker 1: And you know, as we get older, it becomes more 82 00:05:35,400 --> 00:05:38,880 Speaker 1: and more important to apply these principles, all right. Number one, 83 00:05:39,080 --> 00:05:41,560 Speaker 1: It's just simple little tips and tricks. And you know 84 00:05:41,680 --> 00:05:43,480 Speaker 1: I've said it many times. I don't even like the 85 00:05:43,480 --> 00:05:46,880 Speaker 1: word tricks, but you know, it just helps clarify if 86 00:05:46,960 --> 00:05:51,360 Speaker 1: need be. So number one is attachments. Change the attachment. 87 00:05:51,720 --> 00:05:54,480 Speaker 1: So this goes for those of you who are going 88 00:05:54,520 --> 00:05:57,040 Speaker 1: to the gym and using the cable machines or some 89 00:05:57,080 --> 00:06:00,440 Speaker 1: people have those at home. So cable machine would be 90 00:06:00,480 --> 00:06:04,440 Speaker 1: something like doing a cable row or a lap pull down. 91 00:06:04,839 --> 00:06:09,160 Speaker 1: All right, But I you know, shot hundreds of exercises 92 00:06:09,400 --> 00:06:11,920 Speaker 1: for different fitness apps over the years with just this. 93 00:06:12,440 --> 00:06:15,719 Speaker 1: The number of variations you have with a cable machine, 94 00:06:16,279 --> 00:06:19,480 Speaker 1: it's insane. So when we're talking about let's just talk 95 00:06:19,520 --> 00:06:23,279 Speaker 1: about like the lat pulled down right. So most people 96 00:06:24,200 --> 00:06:26,920 Speaker 1: see that picture and it's often done wrong by the way, 97 00:06:26,960 --> 00:06:29,240 Speaker 1: the lap pulled down behind the neck. Did a show 98 00:06:29,240 --> 00:06:32,520 Speaker 1: about that. It's one of the most photographed pictures in fitness. 99 00:06:32,560 --> 00:06:35,000 Speaker 1: I would argue the lap pull down behind the neck, 100 00:06:35,040 --> 00:06:38,160 Speaker 1: so it's the long bar right, and then there's generally 101 00:06:38,240 --> 00:06:40,800 Speaker 1: handles that come down at a like a forty five 102 00:06:40,839 --> 00:06:46,040 Speaker 1: degree angle, and you pull it down for a back exercise, 103 00:06:46,600 --> 00:06:49,360 Speaker 1: But you shouldn't pull it down behind your neck anymore. 104 00:06:50,200 --> 00:06:53,520 Speaker 1: That can be stressful on the shoulder joint and it's 105 00:06:53,560 --> 00:06:56,320 Speaker 1: no more beneficial than pulling it down correctly to the 106 00:06:56,400 --> 00:07:00,279 Speaker 1: front of your chest. But I digress. So that is one. Right, 107 00:07:00,320 --> 00:07:03,440 Speaker 1: you've got the long bar, you do a lap pull down, well, 108 00:07:03,760 --> 00:07:07,400 Speaker 1: you can take the close grip the two handles. Still 109 00:07:07,400 --> 00:07:12,560 Speaker 1: a back exercise, but you are hitting your back muscles differently. 110 00:07:13,360 --> 00:07:16,000 Speaker 1: One of my favorite ones to do now is the rope. 111 00:07:16,480 --> 00:07:20,280 Speaker 1: To use the rope instead of the lap pull down bar, 112 00:07:20,840 --> 00:07:24,520 Speaker 1: the wide grip bar. And that for me, especially as 113 00:07:24,560 --> 00:07:26,440 Speaker 1: I get older, I feel it You've got to go 114 00:07:26,560 --> 00:07:30,120 Speaker 1: much much later, by the way, much lighter, and it 115 00:07:30,360 --> 00:07:34,160 Speaker 1: just that it will feel different. So again people will say, oh, 116 00:07:34,160 --> 00:07:37,160 Speaker 1: it hits different muscles. Yes, but no, you're basically hitting 117 00:07:37,200 --> 00:07:39,280 Speaker 1: the same muscles when you do this stuff. You're just 118 00:07:39,360 --> 00:07:43,320 Speaker 1: hitting them in a different way. Okay, you're hitting them, 119 00:07:43,400 --> 00:07:48,560 Speaker 1: stressing them differently, challenging them. So again, change the attachment 120 00:07:48,600 --> 00:07:50,560 Speaker 1: and can go for the cable row where you're seated. 121 00:07:50,880 --> 00:07:54,400 Speaker 1: Seated cable row right, still a back exercise. The angle 122 00:07:55,200 --> 00:07:58,720 Speaker 1: is different, but you've got the rope, you've got the 123 00:07:58,800 --> 00:08:01,000 Speaker 1: V bar, you've got the eight bar, you've got the 124 00:08:01,040 --> 00:08:05,360 Speaker 1: bar with handles, you've got a close script attachment. So 125 00:08:05,400 --> 00:08:10,960 Speaker 1: that is one simple yet super effective way to change 126 00:08:11,440 --> 00:08:14,320 Speaker 1: your back exercise. So let's just keep it with the 127 00:08:14,360 --> 00:08:18,320 Speaker 1: back exercise to keep it simple. But it can't be 128 00:08:18,400 --> 00:08:23,440 Speaker 1: groundhog Day at the gym or at your home gym. 129 00:08:23,520 --> 00:08:25,720 Speaker 1: You need some variation. And yes, this is where it 130 00:08:25,720 --> 00:08:29,120 Speaker 1: gets a little slippery in that there's maintenance. You can 131 00:08:29,120 --> 00:08:31,520 Speaker 1: get to a point in your life where you're like, Okay, 132 00:08:31,760 --> 00:08:35,000 Speaker 1: you know you don't have to go crazy with variation. 133 00:08:36,320 --> 00:08:40,920 Speaker 1: I did that whole show on muscle confusion. But there 134 00:08:41,160 --> 00:08:44,600 Speaker 1: is physiological and psychological benefits to doing that, to mixing 135 00:08:44,679 --> 00:08:47,199 Speaker 1: up your routine, and I just enjoy the heck out 136 00:08:47,240 --> 00:08:49,640 Speaker 1: of it. I know the problem though for many people, 137 00:08:49,640 --> 00:08:54,160 Speaker 1: as you have seen results doing certain exercises, you know 138 00:08:54,240 --> 00:08:56,680 Speaker 1: that's not talked about enough. So people are like, well, 139 00:08:56,720 --> 00:09:00,600 Speaker 1: I've achieved these results doing these exercise is so I 140 00:09:00,600 --> 00:09:03,360 Speaker 1: need to continue doing the exact same thing. And the 141 00:09:03,360 --> 00:09:08,079 Speaker 1: answer is actually no, now you need You could still 142 00:09:08,120 --> 00:09:10,880 Speaker 1: do some of that, but you need that little bit 143 00:09:10,920 --> 00:09:16,439 Speaker 1: of variation. You need that little bit of just tweaking 144 00:09:16,679 --> 00:09:19,600 Speaker 1: just enough that the body goes something's a little different. 145 00:09:19,960 --> 00:09:22,120 Speaker 1: And it doesn't have to be huge. I say that 146 00:09:22,160 --> 00:09:23,319 Speaker 1: over and over again. Doesn't have to be a huge 147 00:09:23,320 --> 00:09:26,240 Speaker 1: amount of weight doesn't have to be hugely intense. And 148 00:09:26,280 --> 00:09:30,320 Speaker 1: that's what this shows about right now, all right, these 149 00:09:30,400 --> 00:09:35,680 Speaker 1: little changes will be the variation you need. Okay, So 150 00:09:36,080 --> 00:09:40,600 Speaker 1: change the attachment. Change the attachment that goes for tricep 151 00:09:40,679 --> 00:09:45,760 Speaker 1: press downs too. Sometimes tricept press downs with the cable machine. 152 00:09:45,880 --> 00:09:47,960 Speaker 1: You can use the rope, you can use the V bar, 153 00:09:48,440 --> 00:09:50,719 Speaker 1: you can use that short straight bar, and you can 154 00:09:50,760 --> 00:09:53,400 Speaker 1: do that with either a supine grip or a prone grip. 155 00:09:53,720 --> 00:09:57,320 Speaker 1: So palms facing up, palms facing down, so many different 156 00:09:57,320 --> 00:10:02,600 Speaker 1: ways all tricep exercises, but different. Okay, So change the attachment. 157 00:10:03,000 --> 00:10:08,439 Speaker 1: So easy, so effective, all right. Number two, time your 158 00:10:08,480 --> 00:10:11,920 Speaker 1: rest periods. And I threw this in here for several reasons. 159 00:10:12,760 --> 00:10:14,440 Speaker 1: Number One, there's so many people who say, you know, 160 00:10:15,480 --> 00:10:16,480 Speaker 1: but I don't have the time to go to the 161 00:10:16,520 --> 00:10:18,720 Speaker 1: gym for an hour. Or they'll say I go to 162 00:10:18,760 --> 00:10:20,679 Speaker 1: the gym for an hour five days a week, and 163 00:10:20,720 --> 00:10:23,240 Speaker 1: I'll look at them and again think you should have 164 00:10:23,360 --> 00:10:27,560 Speaker 1: better results. And one problem is the amount of work 165 00:10:27,640 --> 00:10:30,760 Speaker 1: that's actually done. So this is just it's almost like 166 00:10:30,880 --> 00:10:35,800 Speaker 1: it's a very analogous to keeping a food journal. Greatest 167 00:10:35,840 --> 00:10:39,400 Speaker 1: works of fiction ever done totally disagree with the and 168 00:10:39,440 --> 00:10:42,480 Speaker 1: I know many nutritionists and these even personal trainers who, 169 00:10:43,120 --> 00:10:45,600 Speaker 1: in my opinion that we're not nutritionist or I wasn't 170 00:10:45,600 --> 00:10:48,600 Speaker 1: a nutritionist when I was starting out as a personal trainer. 171 00:10:49,160 --> 00:10:52,080 Speaker 1: So people are told to keep three day journal. You 172 00:10:52,160 --> 00:10:55,480 Speaker 1: either totally change what you eat, you lie a little bit, 173 00:10:55,600 --> 00:10:58,559 Speaker 1: and it's usually a mix of the two. Now, yes, 174 00:10:59,320 --> 00:11:01,280 Speaker 1: over the year, I would tell people, hey, keep a 175 00:11:01,320 --> 00:11:03,679 Speaker 1: three day journal what you eat, but I don't want 176 00:11:03,720 --> 00:11:06,280 Speaker 1: to see it. I want you to be aware of 177 00:11:06,320 --> 00:11:07,520 Speaker 1: what you eat. I know, I don't want you to 178 00:11:07,640 --> 00:11:09,920 Speaker 1: change what you eat, but it's still just the act 179 00:11:09,960 --> 00:11:13,079 Speaker 1: of the mere act of doing it. Oftentimes people change 180 00:11:13,120 --> 00:11:16,160 Speaker 1: what they do, all right, So when you time your 181 00:11:16,240 --> 00:11:19,760 Speaker 1: rest periods, many of you are gonna realize how much 182 00:11:19,800 --> 00:11:22,600 Speaker 1: time you waste. Now, I'm not saying that you can't 183 00:11:22,640 --> 00:11:24,400 Speaker 1: talk to people in the gym if that's where you go, 184 00:11:24,600 --> 00:11:26,680 Speaker 1: or you know, if you're working at at home, watch 185 00:11:26,720 --> 00:11:29,839 Speaker 1: a little TV. You know, do so as you're working out, 186 00:11:30,280 --> 00:11:33,400 Speaker 1: take rest periods, of course, But it's just a lesson 187 00:11:33,480 --> 00:11:36,240 Speaker 1: too in how you can get a really really good 188 00:11:36,280 --> 00:11:38,439 Speaker 1: workout in in a short amount of time. So when 189 00:11:38,440 --> 00:11:40,480 Speaker 1: people say, oh, I only worked out for thirty minutes, 190 00:11:40,880 --> 00:11:43,200 Speaker 1: Like why are you saying? Only you know if you 191 00:11:43,240 --> 00:11:47,559 Speaker 1: take thirty second rests in between strength moves or any 192 00:11:47,559 --> 00:11:51,400 Speaker 1: move for that matter, and that's generally what you need. Again, 193 00:11:51,440 --> 00:11:56,120 Speaker 1: if you're like powerlifting, different but for the vast majority 194 00:11:56,120 --> 00:11:58,640 Speaker 1: of people, thirty to sixty seconds, and sixty seconds is 195 00:11:58,679 --> 00:12:02,280 Speaker 1: generally a long time. So try this one time. If 196 00:12:02,320 --> 00:12:03,760 Speaker 1: you are someone who goes to the gym, or you 197 00:12:03,760 --> 00:12:06,400 Speaker 1: have a routine you do at home, dumbbells, waits, whatever 198 00:12:06,400 --> 00:12:09,640 Speaker 1: it is, try to stick to thirty seconds. And what's 199 00:12:09,679 --> 00:12:12,560 Speaker 1: really cool is, you know there are machines at the gym. Uh, 200 00:12:12,679 --> 00:12:15,320 Speaker 1: some of the machines I use, they have timers built 201 00:12:15,360 --> 00:12:16,760 Speaker 1: right in. It's to be a while to realize that 202 00:12:16,800 --> 00:12:19,040 Speaker 1: on some of these machines they weren't front and center, 203 00:12:19,640 --> 00:12:21,880 Speaker 1: but it's like I'm like, oh wow, thirty seconds is up, already, 204 00:12:21,880 --> 00:12:23,520 Speaker 1: here we go. And that's why when you take a 205 00:12:23,559 --> 00:12:26,240 Speaker 1: class where they use those type of intervals, that's why 206 00:12:26,280 --> 00:12:30,800 Speaker 1: you find it hard. People. Is not even necessarily the 207 00:12:30,800 --> 00:12:33,000 Speaker 1: the the instructor or what. It's just that you are 208 00:12:33,160 --> 00:12:37,840 Speaker 1: being kept to a schedule. So try that time your 209 00:12:37,960 --> 00:12:41,640 Speaker 1: rest periods. It will just teach you about the value 210 00:12:41,679 --> 00:12:43,560 Speaker 1: of time, and it will show you about the value 211 00:12:43,559 --> 00:12:50,439 Speaker 1: of shorter workouts and that you do not need to 212 00:12:50,600 --> 00:12:54,200 Speaker 1: go an our seventy five minutes ninety minutes if you 213 00:12:54,240 --> 00:12:57,080 Speaker 1: want to awesome, if you have that time and you 214 00:12:57,200 --> 00:12:59,600 Speaker 1: you love that social aspect and and you're seeing the 215 00:12:59,640 --> 00:13:03,880 Speaker 1: result bolts, that's important. You don't have a bunch of injuries. 216 00:13:03,920 --> 00:13:08,360 Speaker 1: You aren't in you know, pain throughout the day. Certain 217 00:13:08,400 --> 00:13:13,079 Speaker 1: things that can be fixed, then that's okay, But most 218 00:13:13,080 --> 00:13:19,280 Speaker 1: people need to tighten their routine. All right. Uh number three, 219 00:13:19,960 --> 00:13:23,440 Speaker 1: change your grip now. Already kind of spoke about this 220 00:13:23,520 --> 00:13:27,120 Speaker 1: with the attachment, but there's even more subtleties to it. 221 00:13:27,679 --> 00:13:31,760 Speaker 1: And this is a perfect example of subtleties that make 222 00:13:31,920 --> 00:13:35,520 Speaker 1: huge change. So what does that mean? So a lap 223 00:13:35,600 --> 00:13:38,080 Speaker 1: pulled down? So if you are doing the lap pulled 224 00:13:38,080 --> 00:13:40,440 Speaker 1: down that I was talking about earlier, and you're always 225 00:13:40,480 --> 00:13:43,960 Speaker 1: doing it with your palms facing away from you, try 226 00:13:44,000 --> 00:13:47,120 Speaker 1: it with your palms facing you and generally speaking, you're 227 00:13:47,120 --> 00:13:50,640 Speaker 1: gonna move your hands in a little closer. And this 228 00:13:50,679 --> 00:13:54,440 Speaker 1: goes for so many different types of exercises. Right, you 229 00:13:54,480 --> 00:13:58,040 Speaker 1: can do bicep curls, and what I like to do 230 00:13:58,120 --> 00:14:01,920 Speaker 1: with that. And this is again subtleties. Is you're not 231 00:14:01,960 --> 00:14:05,320 Speaker 1: flipping your hand prone versus supine, but you're going to 232 00:14:06,360 --> 00:14:08,880 Speaker 1: change your grip with each rep. So here's a fun 233 00:14:08,960 --> 00:14:12,800 Speaker 1: little like technique. You know the way to change your 234 00:14:13,559 --> 00:14:18,640 Speaker 1: barbell bicep curl. So start with your normal hand position, 235 00:14:18,920 --> 00:14:22,000 Speaker 1: and then every rep go a little closer. Every rep 236 00:14:22,080 --> 00:14:24,240 Speaker 1: is like half an inch closer till if you're doing 237 00:14:24,280 --> 00:14:28,440 Speaker 1: ten to fifteen repetitions, your final reps, your hands are 238 00:14:28,480 --> 00:14:31,720 Speaker 1: almost touching, and then you can do it the opposite way. 239 00:14:31,960 --> 00:14:34,720 Speaker 1: You start with your hands almost touching, and then every 240 00:14:34,720 --> 00:14:38,920 Speaker 1: repetition half an inch to an inch to the outside. 241 00:14:39,360 --> 00:14:42,800 Speaker 1: So by the time you get to that tent repetition, 242 00:14:43,120 --> 00:14:47,280 Speaker 1: your hands are nice and wide. Right there, Such a 243 00:14:47,280 --> 00:14:50,280 Speaker 1: great way to challenge your biceps in a different way 244 00:14:53,120 --> 00:14:57,480 Speaker 1: and that gets you results, all right, So change your grip. 245 00:14:57,640 --> 00:15:00,080 Speaker 1: So many different ways to do that. And again, and 246 00:15:00,120 --> 00:15:03,600 Speaker 1: if you're doing a bicep curl with a straight bar, 247 00:15:03,840 --> 00:15:07,640 Speaker 1: if you go palms facing down, now you're getting more 248 00:15:07,800 --> 00:15:11,200 Speaker 1: of your forearms. By the way, the hammer curl type 249 00:15:11,200 --> 00:15:16,000 Speaker 1: thing more forearms. So by changing your grip your hand position, 250 00:15:16,480 --> 00:15:20,480 Speaker 1: you're going to stress those muscles in a different way 251 00:15:20,560 --> 00:15:25,640 Speaker 1: that is gonna continue to give you results. Okay, Number four, 252 00:15:25,960 --> 00:15:29,640 Speaker 1: This was also a question I received from somebody was 253 00:15:29,680 --> 00:15:34,240 Speaker 1: talking about unilateral exercises, and it's one of the things 254 00:15:34,320 --> 00:15:36,160 Speaker 1: that has kept me injury free. I've talked about it 255 00:15:36,240 --> 00:15:40,400 Speaker 1: on many different podcasts. A unilateral is using one leg 256 00:15:40,520 --> 00:15:42,640 Speaker 1: or one arm at a time. There's a time and 257 00:15:42,640 --> 00:15:45,080 Speaker 1: a place and a reason for that. And one main 258 00:15:45,160 --> 00:15:48,000 Speaker 1: reason is if we always do bilateral exercises, if we 259 00:15:48,040 --> 00:15:50,640 Speaker 1: always do squats with both legs at the same time, 260 00:15:51,400 --> 00:15:55,240 Speaker 1: generally speaking, one of our arms are legs stronger than 261 00:15:55,240 --> 00:16:00,080 Speaker 1: the other. So by doing unilateral exercises it helps to 262 00:16:00,120 --> 00:16:03,520 Speaker 1: fix those imbalances. And in some people it's huge. I 263 00:16:03,600 --> 00:16:05,720 Speaker 1: mean at a client many years ago who would do 264 00:16:05,800 --> 00:16:08,960 Speaker 1: Dumbell curls and one hand would go up almost immediately 265 00:16:09,000 --> 00:16:13,080 Speaker 1: and the other hand would take like five seconds, so 266 00:16:13,160 --> 00:16:16,520 Speaker 1: much different. I mean that was an extreme example, but 267 00:16:17,080 --> 00:16:20,920 Speaker 1: we all for you know, unless you're working on it, 268 00:16:21,080 --> 00:16:24,200 Speaker 1: and you should be have those imbalances, and by fixing 269 00:16:24,200 --> 00:16:27,080 Speaker 1: those imbalances through unilateral exercise it makes all the difference. 270 00:16:27,320 --> 00:16:33,680 Speaker 1: So sometimes if you're using machines, especially sometimes you're gonna 271 00:16:33,760 --> 00:16:37,680 Speaker 1: do bilateral exercises. Sometimes you're gonna do unilateral, okay, So 272 00:16:37,760 --> 00:16:39,720 Speaker 1: an example would be, and I'm gonna use the lower 273 00:16:39,760 --> 00:16:41,480 Speaker 1: body because it's simple. You can do it with the 274 00:16:41,560 --> 00:16:43,720 Speaker 1: upper body as well. If you are using a leg 275 00:16:43,760 --> 00:16:46,520 Speaker 1: extension machine and I hear people screaming right away, you 276 00:16:46,560 --> 00:16:50,680 Speaker 1: should never use that. I disagree topic for another show though, Okay, 277 00:16:51,000 --> 00:16:54,240 Speaker 1: leg extension exercise. Most people will do both legs at 278 00:16:54,240 --> 00:16:56,800 Speaker 1: the same time if you have the freedom depends on 279 00:16:56,840 --> 00:17:00,560 Speaker 1: the machine to do one leg at a time. That's 280 00:17:00,640 --> 00:17:05,800 Speaker 1: one great way two really start to bullet proof your body. 281 00:17:05,920 --> 00:17:10,479 Speaker 1: And so many lower leg issues are those weaknesses and imbalances. 282 00:17:10,560 --> 00:17:13,320 Speaker 1: So again, leg extension machine, one leg at a time. 283 00:17:13,480 --> 00:17:16,159 Speaker 1: End what happens there. You again have to really lower 284 00:17:16,200 --> 00:17:19,119 Speaker 1: the weight, like if you're doing just throwout a number 285 00:17:19,119 --> 00:17:22,320 Speaker 1: eighty pounds with both legs. You know it's gonna be 286 00:17:22,400 --> 00:17:25,080 Speaker 1: forty pounds somewhere or less, maybe a little more, depends 287 00:17:25,119 --> 00:17:28,680 Speaker 1: on your strength but or how heavy you're going for bilateral. 288 00:17:29,200 --> 00:17:30,480 Speaker 1: But that's just a great way to do it. And 289 00:17:30,480 --> 00:17:33,159 Speaker 1: if you're working out twice a week, one day a 290 00:17:33,200 --> 00:17:36,960 Speaker 1: week is is unilateral, one day a week is bilateral. 291 00:17:37,359 --> 00:17:39,760 Speaker 1: Leg curl same thing. If you're in a hamstring leg 292 00:17:39,800 --> 00:17:46,000 Speaker 1: curl machine, bilateral one day, unilateral the next leg press 293 00:17:46,240 --> 00:17:51,359 Speaker 1: another great example, bilateral one day another lower that weight 294 00:17:51,440 --> 00:17:53,480 Speaker 1: and do one leg at a time. Now, let me 295 00:17:53,520 --> 00:17:59,120 Speaker 1: say this, if you're pressed for time, don't do the unilateral. 296 00:17:59,200 --> 00:18:02,800 Speaker 1: That day takes twice as long. People. And so when 297 00:18:02,800 --> 00:18:05,840 Speaker 1: I see give you an example, when I see people 298 00:18:05,840 --> 00:18:08,440 Speaker 1: doing dumbell chess presses with one dumbell at a time, 299 00:18:09,920 --> 00:18:14,360 Speaker 1: why that's already unilateral. Now I understand, I'm not gonna 300 00:18:14,400 --> 00:18:18,080 Speaker 1: get into the maybe physiological reasons people are doing it, 301 00:18:18,320 --> 00:18:20,119 Speaker 1: and most aren't doing it for the reasons that I 302 00:18:20,119 --> 00:18:21,359 Speaker 1: would give you, But I don't even want to get 303 00:18:21,359 --> 00:18:24,120 Speaker 1: into it right now. It's it's already unilateral with dumbbells. 304 00:18:24,960 --> 00:18:28,080 Speaker 1: So again, when we're trying to maximize our time, there's 305 00:18:28,080 --> 00:18:31,719 Speaker 1: certain times to not do unilateral exercises. So if you 306 00:18:31,800 --> 00:18:34,200 Speaker 1: are like I've got twenty minutes to do my strength 307 00:18:34,200 --> 00:18:38,359 Speaker 1: training today, not today, necessarily to do unilateral. You have 308 00:18:38,400 --> 00:18:41,359 Speaker 1: a little more time because you are going one limited time, 309 00:18:41,840 --> 00:18:45,359 Speaker 1: that's the day to do the unilateral. And let me 310 00:18:45,400 --> 00:18:47,480 Speaker 1: just throw out there, as I was preparing this show, 311 00:18:48,000 --> 00:18:53,920 Speaker 1: I don't use the lower body machines anymore, almost for 312 00:18:54,000 --> 00:18:57,800 Speaker 1: my lower body. But I did for years now. I'm 313 00:18:57,800 --> 00:19:01,359 Speaker 1: just saying that because there's so many like professional athletes 314 00:19:01,400 --> 00:19:05,240 Speaker 1: and who changed the way they did things. I got 315 00:19:05,280 --> 00:19:08,400 Speaker 1: strong using those Never I didn't hurt myself. I did 316 00:19:08,400 --> 00:19:11,879 Speaker 1: a mix. So now my workouts are just shorter. And 317 00:19:12,000 --> 00:19:14,320 Speaker 1: I'm not saying never. I will jump in every now 318 00:19:14,359 --> 00:19:16,560 Speaker 1: and again and do it, but much less frequently. But 319 00:19:16,680 --> 00:19:20,400 Speaker 1: my point is there's value to it. I still believe. So. 320 00:19:20,400 --> 00:19:22,560 Speaker 1: So when someone says you, oh, I never do that machine, Yeah, 321 00:19:22,560 --> 00:19:25,920 Speaker 1: but that person did it for years now, I'm saying 322 00:19:25,920 --> 00:19:28,840 Speaker 1: correctly hopefully so. In other words, I built a base 323 00:19:28,880 --> 00:19:31,800 Speaker 1: of strength with machines, and that's generally how it happens people. 324 00:19:32,480 --> 00:19:36,080 Speaker 1: That's how you start to build strength in machines where 325 00:19:36,119 --> 00:19:39,240 Speaker 1: you don't have this crazy freedom of movement, less chance 326 00:19:39,280 --> 00:19:42,520 Speaker 1: of getting injured the elderly. What do you think rehabilitation? 327 00:19:43,000 --> 00:19:44,960 Speaker 1: You know, it doesn't have people doing you know, box 328 00:19:45,040 --> 00:19:46,880 Speaker 1: jumps out of the you know, out of the gate 329 00:19:46,920 --> 00:19:51,040 Speaker 1: and things like that. So there's value two machines. Talked 330 00:19:51,080 --> 00:19:53,680 Speaker 1: about that before, but I wanted to say that because 331 00:19:53,720 --> 00:19:57,960 Speaker 1: I'm always going to give you my honest experience personally 332 00:19:58,000 --> 00:20:01,520 Speaker 1: and with my clients. So oh, I'm more about body 333 00:20:01,560 --> 00:20:05,920 Speaker 1: weight squats now lunges, you know, more say the term functional. 334 00:20:06,040 --> 00:20:09,720 Speaker 1: I believe all strength is functional, though, Um it's just 335 00:20:09,760 --> 00:20:12,000 Speaker 1: more simple. I don't enjoy my leg workouts as much 336 00:20:12,000 --> 00:20:14,240 Speaker 1: as I do. I'm a guy, right, but I know 337 00:20:14,320 --> 00:20:18,800 Speaker 1: the value of them. So my lower body workout is 338 00:20:19,080 --> 00:20:22,760 Speaker 1: primarily now to keep myself injury free, to allow myself 339 00:20:22,800 --> 00:20:26,120 Speaker 1: to keep running and doing all those kind of things. Um. 340 00:20:26,160 --> 00:20:28,719 Speaker 1: But I did heavier leg presses back in the day 341 00:20:28,760 --> 00:20:30,960 Speaker 1: when I was bodybuilding and things like that. Um, So 342 00:20:31,000 --> 00:20:33,320 Speaker 1: I don't want you to say, well, he doesn't do 343 00:20:33,359 --> 00:20:35,919 Speaker 1: them now, so I shouldn't. No, I did for a 344 00:20:35,960 --> 00:20:38,439 Speaker 1: long time. I think that's a really important point. By 345 00:20:38,440 --> 00:20:41,720 Speaker 1: the way, Alright, one more break and when we come back, 346 00:20:42,160 --> 00:20:44,680 Speaker 1: we've got our last handful of tips. And I'm telling you, 347 00:20:45,200 --> 00:20:47,320 Speaker 1: if you're not doing these and you start to throw 348 00:20:47,359 --> 00:20:50,639 Speaker 1: them in, you're gonna see results. Last break will be 349 00:20:50,720 --> 00:21:06,560 Speaker 1: right back. All right, we are talking about strength training. 350 00:21:07,720 --> 00:21:10,160 Speaker 1: I love everything about fitness, but I I just love 351 00:21:10,240 --> 00:21:13,280 Speaker 1: strength training makes me feel good, gets rid of you know, 352 00:21:13,760 --> 00:21:19,760 Speaker 1: aches and pains. I do get that, you know, hit 353 00:21:19,880 --> 00:21:23,600 Speaker 1: of the feel good hormones that we usually think about 354 00:21:23,600 --> 00:21:27,040 Speaker 1: with cardio, as I talked about in that podcast about 355 00:21:27,240 --> 00:21:30,560 Speaker 1: strength training and depression and anxiety. So, yeah, I've been 356 00:21:30,560 --> 00:21:32,360 Speaker 1: doing this for a really long time and I will 357 00:21:32,400 --> 00:21:35,000 Speaker 1: be doing it forever. You know. I want to be 358 00:21:35,040 --> 00:21:40,560 Speaker 1: doing push ups until the day I die, and I will. 359 00:21:41,359 --> 00:21:45,160 Speaker 1: All right, So where are we? Number five? Number five? 360 00:21:45,280 --> 00:21:48,760 Speaker 1: So this is just a way to kind of structure 361 00:21:48,800 --> 00:21:53,000 Speaker 1: your workout, and I go by feel. So number five 362 00:21:53,119 --> 00:21:56,800 Speaker 1: is sometimes if you're doing like full body workout and 363 00:21:56,800 --> 00:21:59,600 Speaker 1: you're doing two to three exercises per body parts. In 364 00:21:59,600 --> 00:22:03,960 Speaker 1: other words, you're doing three exercises for your chest. Some 365 00:22:04,080 --> 00:22:09,040 Speaker 1: days do all three in a row, other days do 366 00:22:09,200 --> 00:22:12,160 Speaker 1: three circuits. And this is what I've been doing forever, 367 00:22:12,640 --> 00:22:14,280 Speaker 1: and I just go by the way I feel that day. 368 00:22:14,280 --> 00:22:16,520 Speaker 1: So in other words, like some days I'm like, okay, 369 00:22:16,760 --> 00:22:19,760 Speaker 1: I generally start on this chest press machine, so I 370 00:22:19,840 --> 00:22:23,840 Speaker 1: do that, and then I might go do dumbbell chest 371 00:22:23,880 --> 00:22:25,600 Speaker 1: press and then I'll finish with a third And then 372 00:22:25,640 --> 00:22:27,639 Speaker 1: other days I think, I just I don't want to 373 00:22:27,680 --> 00:22:30,040 Speaker 1: do three back to back, and that day I will 374 00:22:30,080 --> 00:22:33,680 Speaker 1: do a chest exercise, a back, a shoulder, a bicep 375 00:22:33,720 --> 00:22:37,640 Speaker 1: a triceep and then I'll repeat the circuit. And it's 376 00:22:37,640 --> 00:22:42,480 Speaker 1: a mental thing. And this is another technique tip that 377 00:22:42,560 --> 00:22:45,080 Speaker 1: has not talked about enough. So much of this is 378 00:22:45,119 --> 00:22:48,280 Speaker 1: just mental and it allows me to enjoy that session 379 00:22:48,280 --> 00:22:49,720 Speaker 1: more if someone told me I had to do it 380 00:22:49,760 --> 00:22:52,040 Speaker 1: a certain way all the time, as you are told 381 00:22:52,280 --> 00:22:54,400 Speaker 1: by so many fitness people, this is the only way. Oh, 382 00:22:54,440 --> 00:22:57,120 Speaker 1: you can't possibly do it this way. And my question, 383 00:22:57,119 --> 00:22:59,080 Speaker 1: noise is why let's let me just keep asking you 384 00:22:59,160 --> 00:23:04,320 Speaker 1: the physiological questions. Justify that in exercise science terms. Alright, 385 00:23:04,400 --> 00:23:07,600 Speaker 1: So go by feel. One day you're like, yeah, I'm 386 00:23:07,680 --> 00:23:09,920 Speaker 1: up for like doing three sets of chess. Then I'm 387 00:23:09,920 --> 00:23:12,480 Speaker 1: gonna do three sets of back you know, whatever way 388 00:23:12,520 --> 00:23:14,840 Speaker 1: you're doing it. If you're doing two sets, three sets, 389 00:23:15,200 --> 00:23:16,439 Speaker 1: and then you go, you know what today, I just 390 00:23:16,440 --> 00:23:20,400 Speaker 1: want to do a circuit and you keep moving. It's 391 00:23:20,400 --> 00:23:23,119 Speaker 1: about the mental side as well. We can never forget 392 00:23:23,119 --> 00:23:26,040 Speaker 1: that is it is the most important thing. Like if 393 00:23:26,080 --> 00:23:29,320 Speaker 1: you're not enjoying it, if you're not doing it, uh 394 00:23:29,359 --> 00:23:31,639 Speaker 1: the way you know that that makes you want to 395 00:23:31,680 --> 00:23:33,959 Speaker 1: do it, you're not gonna do it long term. So 396 00:23:34,080 --> 00:23:37,720 Speaker 1: super important. All right, Number six, It ties in with 397 00:23:37,840 --> 00:23:43,520 Speaker 1: number five. Sometimes you can super set, so super set. 398 00:23:43,560 --> 00:23:46,080 Speaker 1: This is interesting because super set is one of those terms. 399 00:23:46,320 --> 00:23:49,479 Speaker 1: If you look it up there's so many different definitions. Uh. 400 00:23:49,520 --> 00:23:52,720 Speaker 1: And I pulled mine out of one of my textbooks 401 00:23:52,760 --> 00:23:56,159 Speaker 1: from many years ago, the Essentials of Strength Training Conditioning, 402 00:23:56,480 --> 00:23:59,119 Speaker 1: you know the n s C, a National Strength and 403 00:23:59,119 --> 00:24:04,960 Speaker 1: Conditioning Associate Nation's book on strength training, and their definition 404 00:24:05,160 --> 00:24:08,560 Speaker 1: is a superset uses the performance of two exercises that 405 00:24:08,640 --> 00:24:12,920 Speaker 1: activate opposing or antagonistic muscle groups with no rest between 406 00:24:12,960 --> 00:24:15,280 Speaker 1: each exercises. You go, what the heck is at? So 407 00:24:15,400 --> 00:24:20,280 Speaker 1: basically super sets. Many people call them or define them 408 00:24:20,320 --> 00:24:25,359 Speaker 1: as being doing two exercises right after each other and 409 00:24:25,400 --> 00:24:28,280 Speaker 1: the same body parts. So you'll do you know, chin ups, 410 00:24:28,600 --> 00:24:30,840 Speaker 1: and then you'll do a set of bicep curls with 411 00:24:30,880 --> 00:24:33,480 Speaker 1: no rest in between. Now I don't care like you know, 412 00:24:33,520 --> 00:24:35,919 Speaker 1: people go, oh, you're using the wrong term. Who cares? 413 00:24:36,640 --> 00:24:41,200 Speaker 1: But for my purposes, superset for me is doing the 414 00:24:41,320 --> 00:24:44,840 Speaker 1: antagonistic muscle groups and I tind to take out the 415 00:24:44,880 --> 00:24:49,560 Speaker 1: one or with no rest in between. That's the official definition, 416 00:24:49,560 --> 00:24:53,280 Speaker 1: at least according to Essentials of Strength Training Conditioning. Here's 417 00:24:53,280 --> 00:24:55,680 Speaker 1: what I'm gonna throw out there my way of doing it. 418 00:24:55,680 --> 00:24:58,720 Speaker 1: It's my way. A superset is what I just said. 419 00:24:58,720 --> 00:25:02,879 Speaker 1: So if we're doing like a circuit, you already have 420 00:25:02,960 --> 00:25:06,000 Speaker 1: supersets built in to a certain degree. I'm doing a 421 00:25:06,080 --> 00:25:10,080 Speaker 1: chest exercise, and then I'm doing a back exercise. Then 422 00:25:10,119 --> 00:25:13,960 Speaker 1: i do shoulders, and there's no antagonistic muscle group for that. 423 00:25:14,600 --> 00:25:18,240 Speaker 1: But then I'll do a bicep and a tricep. Another 424 00:25:18,480 --> 00:25:22,840 Speaker 1: example of two muscle groups would be hamstring and quadraceps. 425 00:25:22,880 --> 00:25:24,800 Speaker 1: So the front of your thighs in the back of 426 00:25:24,840 --> 00:25:27,040 Speaker 1: your thighs, and that's a great way to do it too, 427 00:25:27,119 --> 00:25:31,040 Speaker 1: and it feels good sometimes, right you're doing the opposing 428 00:25:31,119 --> 00:25:34,399 Speaker 1: muscle groups. And when you want that pump story for 429 00:25:34,440 --> 00:25:36,920 Speaker 1: another day or topic for another day, you used to 430 00:25:36,960 --> 00:25:38,359 Speaker 1: have a workout it called the party pump in New 431 00:25:38,440 --> 00:25:42,040 Speaker 1: York City. That was a Friday night routine for certain clients. 432 00:25:42,280 --> 00:25:45,000 Speaker 1: Butt I digress yet again. But yeah, so that is 433 00:25:45,040 --> 00:25:49,120 Speaker 1: just another way to kind of structure your strength training workout. 434 00:25:49,920 --> 00:25:53,040 Speaker 1: And when I'm really maximizing my time, it's exactly how 435 00:25:53,080 --> 00:25:57,000 Speaker 1: I'm doing it. Bicep, curl, tri sep, kick back right 436 00:25:57,400 --> 00:26:00,359 Speaker 1: bicep curl, tricep, kickback, and this goes to back to 437 00:26:00,440 --> 00:26:02,520 Speaker 1: number five. Some days I do three in a row 438 00:26:03,240 --> 00:26:08,000 Speaker 1: and then some days I want that super set. And 439 00:26:08,080 --> 00:26:11,400 Speaker 1: that's just a mental thing for you, and you can 440 00:26:11,440 --> 00:26:13,760 Speaker 1: mix it up. It's not right nor wrong all of 441 00:26:13,800 --> 00:26:18,080 Speaker 1: these different techniques. They are tools in your exercise arsenal 442 00:26:18,160 --> 00:26:21,960 Speaker 1: as I put it okay. And one final super set 443 00:26:22,119 --> 00:26:25,240 Speaker 1: muscle group that I love is lower back in abdominals, 444 00:26:25,359 --> 00:26:27,480 Speaker 1: and this is generally done at home for me because 445 00:26:27,520 --> 00:26:30,440 Speaker 1: I'm going to use the equipment at the gym, although 446 00:26:30,480 --> 00:26:33,120 Speaker 1: I'll contradict myself in a second about that. So I'll 447 00:26:33,119 --> 00:26:35,240 Speaker 1: do a set of crunches and then I'll do a 448 00:26:35,240 --> 00:26:38,240 Speaker 1: set of back extensions. I'll do a different different set 449 00:26:38,280 --> 00:26:41,159 Speaker 1: of crunches, like a different version, and then I'll do 450 00:26:41,359 --> 00:26:44,119 Speaker 1: a bird dog type exercise. So basically, you're on your 451 00:26:44,160 --> 00:26:48,560 Speaker 1: back and then you're on your knees or stomach, and 452 00:26:48,680 --> 00:26:52,879 Speaker 1: that's where balance comes from everybody. That's where you know. 453 00:26:52,960 --> 00:26:56,560 Speaker 1: We tend to use and work our mirror muscles as 454 00:26:56,560 --> 00:26:59,720 Speaker 1: I call them, what you see in the mirror, your abdominals, 455 00:26:59,720 --> 00:27:02,640 Speaker 1: your chest, your arms, the front of your arms even 456 00:27:03,240 --> 00:27:06,359 Speaker 1: and we don't work what we can't see our lower 457 00:27:06,400 --> 00:27:10,360 Speaker 1: back our upper back right, so we need to do both. 458 00:27:10,400 --> 00:27:13,159 Speaker 1: So when you super set in this with this definition, 459 00:27:14,119 --> 00:27:18,000 Speaker 1: you're doing it and you're you're creating balance. And that's 460 00:27:18,040 --> 00:27:22,000 Speaker 1: so important. All right now, this one, gosh. I love 461 00:27:22,080 --> 00:27:24,240 Speaker 1: this concept and and so many of the concepts that 462 00:27:24,280 --> 00:27:26,360 Speaker 1: I think are so valuable are are tough to kind 463 00:27:26,400 --> 00:27:30,359 Speaker 1: of you know, uh, just verbalize. But number seven has 464 00:27:30,440 --> 00:27:33,840 Speaker 1: change your count. This is actually not too tough to 465 00:27:33,840 --> 00:27:36,800 Speaker 1: to explain. But in other words, I had a client 466 00:27:37,240 --> 00:27:40,480 Speaker 1: years ago. It's an easy way to kind of describe this. 467 00:27:40,800 --> 00:27:43,119 Speaker 1: And you know, I would count for clients in different ways, 468 00:27:43,320 --> 00:27:45,800 Speaker 1: but this client which it said to me, you have 469 00:27:45,840 --> 00:27:47,679 Speaker 1: to count backwards for me. I go, what are you 470 00:27:47,680 --> 00:27:49,240 Speaker 1: talking about? He goes, I just that's how I want 471 00:27:49,240 --> 00:27:50,840 Speaker 1: you to do it. I don't want you counting up, 472 00:27:51,040 --> 00:27:52,640 Speaker 1: you know, if you're doing push up, if I'm doing 473 00:27:52,640 --> 00:27:54,560 Speaker 1: push ups, he said, I don't want you saying one 474 00:27:54,600 --> 00:27:56,840 Speaker 1: to three, four, Tell me the number we're going for 475 00:27:57,200 --> 00:28:00,919 Speaker 1: and count backwards. And this is the psychology, people, This 476 00:28:01,000 --> 00:28:05,880 Speaker 1: is why I'm still studying the psychology of of exercise 477 00:28:06,000 --> 00:28:09,719 Speaker 1: and just human behavior. And I love that stuff. This 478 00:28:09,760 --> 00:28:12,560 Speaker 1: is so for him that was what he wanted. And 479 00:28:12,600 --> 00:28:16,360 Speaker 1: what I realized myself is some days when I am 480 00:28:16,400 --> 00:28:19,199 Speaker 1: doing an exercise, some days I count up and some 481 00:28:19,320 --> 00:28:22,080 Speaker 1: days I count back, and some days when I'm doing 482 00:28:22,080 --> 00:28:25,320 Speaker 1: a workout, it changes for different exercises. But I'm so 483 00:28:25,480 --> 00:28:27,760 Speaker 1: aware of this stuff because what I do for a living, 484 00:28:29,160 --> 00:28:32,679 Speaker 1: And think for yourself, do you do that? Do you 485 00:28:32,720 --> 00:28:34,399 Speaker 1: count up? Do you count back to? You change it? 486 00:28:34,880 --> 00:28:36,879 Speaker 1: But here's what I found for myself. Now I'm an 487 00:28:36,880 --> 00:28:39,520 Speaker 1: experiment of one, so I can only talk about that 488 00:28:39,680 --> 00:28:45,240 Speaker 1: client those I have those experiences, and then myself. Some 489 00:28:45,360 --> 00:28:48,200 Speaker 1: days I'll be doing an exercise and I'll start counting backwards, 490 00:28:48,840 --> 00:28:50,880 Speaker 1: and I'll change because I'm like, oh, I don't I 491 00:28:50,920 --> 00:28:54,960 Speaker 1: don't think I'm gonna get there? Does that make sense? 492 00:28:54,960 --> 00:28:56,920 Speaker 1: So like, I don't think I'm gonna get those last few. 493 00:28:56,920 --> 00:28:59,360 Speaker 1: So sometimes I want to count up, sometimes I want 494 00:28:59,360 --> 00:29:01,920 Speaker 1: to count back words. I know this sounds crazy to 495 00:29:02,000 --> 00:29:04,360 Speaker 1: some of you, but really think about how you do 496 00:29:04,440 --> 00:29:08,120 Speaker 1: it and what exercise you do it with, and I'm 497 00:29:08,160 --> 00:29:10,960 Speaker 1: telling you mix it up, figure out what you need. 498 00:29:11,160 --> 00:29:13,080 Speaker 1: Do you want to count backwards? Is that going to 499 00:29:13,200 --> 00:29:15,880 Speaker 1: get you to where you need to be? Especially with 500 00:29:15,920 --> 00:29:18,560 Speaker 1: exercises like body weight exercises where you are going for 501 00:29:18,880 --> 00:29:22,680 Speaker 1: you know, more than ten or fifteen reps, and let 502 00:29:22,680 --> 00:29:25,680 Speaker 1: me throw a third way in. Sometimes I count up halfway. 503 00:29:27,760 --> 00:29:30,560 Speaker 1: So like when my kids and the clients were doing 504 00:29:30,800 --> 00:29:33,520 Speaker 1: you know, forty push ups, sometimes you count up to 505 00:29:33,560 --> 00:29:37,280 Speaker 1: twenty and then I would count backwards back down. It's 506 00:29:37,320 --> 00:29:40,440 Speaker 1: like chunking. It's like doing an iron Man and saying, 507 00:29:40,480 --> 00:29:41,880 Speaker 1: I'm not going to think of how much I have 508 00:29:42,040 --> 00:29:44,040 Speaker 1: left in front of me, because sometimes you get to 509 00:29:44,120 --> 00:29:46,800 Speaker 1: thirty four, thirty five, Oh my gosh, I got fifteen 510 00:29:46,800 --> 00:29:49,360 Speaker 1: more reps. Well, if you count up to twenty and 511 00:29:49,400 --> 00:29:55,240 Speaker 1: then count backwards, for some people as much more manageable mentally, 512 00:29:57,000 --> 00:29:58,880 Speaker 1: And that is so important when it comes to fitness. 513 00:29:58,920 --> 00:30:03,360 Speaker 1: Fitness is not just a out. You know muscle head guys. 514 00:30:04,720 --> 00:30:10,400 Speaker 1: You know Arnold Schwarzenegger, super smart guy, and I guarantee 515 00:30:10,400 --> 00:30:15,120 Speaker 1: you he utilized all of these tips and tricks and 516 00:30:15,200 --> 00:30:18,280 Speaker 1: much more. All right, So think about changing your account, 517 00:30:18,320 --> 00:30:20,480 Speaker 1: be aware of it. See what works best for you. 518 00:30:21,600 --> 00:30:25,360 Speaker 1: Um what we got, we got three left. Maximize your 519 00:30:25,360 --> 00:30:26,920 Speaker 1: rest period. So this is where I said I'm gonna 520 00:30:26,920 --> 00:30:30,440 Speaker 1: contradict myself a little bit when I go to the gym, 521 00:30:30,640 --> 00:30:32,440 Speaker 1: I tend to use the equipment. That's why I'm there. 522 00:30:32,440 --> 00:30:34,760 Speaker 1: That's what I'm paying for, right, the different machines, the 523 00:30:34,760 --> 00:30:36,840 Speaker 1: stuff that I don't have at home, and I want 524 00:30:36,880 --> 00:30:38,520 Speaker 1: to vary it around, but I'm also paying for it. 525 00:30:38,560 --> 00:30:40,800 Speaker 1: I'm gonna use the expensive, different equipment that I can't 526 00:30:40,800 --> 00:30:42,800 Speaker 1: fit in my house or I don't want to buy, 527 00:30:42,840 --> 00:30:45,760 Speaker 1: but I'm also going to maximize my time. So instead 528 00:30:45,760 --> 00:30:50,080 Speaker 1: of standing around, remember that thirty second rest interval tip 529 00:30:50,120 --> 00:30:54,760 Speaker 1: I gave you during that thirty seconds, don't just stand there, Okay, 530 00:30:54,960 --> 00:30:58,560 Speaker 1: three different things you can do. I love doing abdominal 531 00:30:58,600 --> 00:31:01,400 Speaker 1: exercises in between. Now that's generally something I do at 532 00:31:01,400 --> 00:31:05,000 Speaker 1: home because I don't want Why am I going to 533 00:31:05,040 --> 00:31:09,880 Speaker 1: the gym to do abdominal exercises, But when I am 534 00:31:09,920 --> 00:31:12,400 Speaker 1: in need of a rest period anyway, I'm going to 535 00:31:12,520 --> 00:31:15,880 Speaker 1: maximize that time. Back to like people saying, oh, twenty 536 00:31:15,880 --> 00:31:18,600 Speaker 1: minutes isn't enough, thirty minutes isn't enough, Okay, if you 537 00:31:18,640 --> 00:31:21,400 Speaker 1: are utilizing thirty second rest periods and they're not even 538 00:31:21,440 --> 00:31:24,680 Speaker 1: truly rest periods, because you know, if I do squats 539 00:31:25,560 --> 00:31:29,360 Speaker 1: and then I'm doing abdominal exercises, there's no true rest. 540 00:31:30,080 --> 00:31:32,960 Speaker 1: So a core routine you knew, planks, you can do 541 00:31:33,080 --> 00:31:37,520 Speaker 1: you know, lower back exercises, um like back extensions, things 542 00:31:37,560 --> 00:31:41,360 Speaker 1: like that. Maximize your rest periods. Now, if you're going 543 00:31:41,400 --> 00:31:44,800 Speaker 1: heavy like squats, you're like, I can't really do a 544 00:31:44,920 --> 00:31:49,200 Speaker 1: plank in between. Then stretch the muscle group you just worked. 545 00:31:50,720 --> 00:31:54,800 Speaker 1: I mean, how simple and yet effective. Most people detest 546 00:31:54,840 --> 00:31:56,880 Speaker 1: stretching and it's the last thing you want to do 547 00:31:56,920 --> 00:31:58,720 Speaker 1: at the end of your workout, which is the time 548 00:31:58,760 --> 00:32:01,280 Speaker 1: you should do it when your muscles are warm. But 549 00:32:01,320 --> 00:32:05,480 Speaker 1: you can also do it right after you exercise that muscle, 550 00:32:05,520 --> 00:32:07,880 Speaker 1: you work that muscle group. And this is especially true 551 00:32:07,920 --> 00:32:12,000 Speaker 1: for legs. You know, you do squats, then take fifteen 552 00:32:12,080 --> 00:32:15,360 Speaker 1: seconds and stretch your quads of one leg quads of 553 00:32:15,400 --> 00:32:18,120 Speaker 1: the other leg. You do another set of squats, stretch 554 00:32:18,240 --> 00:32:21,760 Speaker 1: the hamstring of one leg for fifteen seconds, stretch the 555 00:32:21,800 --> 00:32:28,040 Speaker 1: hamstring for fifteen of the other. Maximize your time. And finally, 556 00:32:28,120 --> 00:32:30,480 Speaker 1: if you're like, okay, I really want this, like, you know, 557 00:32:30,560 --> 00:32:34,120 Speaker 1: short workout, I want to put everything together a cardio interval, 558 00:32:35,280 --> 00:32:38,600 Speaker 1: and I've talked about my first fitness videos exactly what 559 00:32:39,200 --> 00:32:43,520 Speaker 1: the progression was. And so if you're doing you know, 560 00:32:43,560 --> 00:32:46,360 Speaker 1: a set of whatever, it doesn't even matter. You're doing 561 00:32:46,360 --> 00:32:49,440 Speaker 1: a strength move and then for thirty to sixty seconds 562 00:32:49,440 --> 00:32:51,560 Speaker 1: in between, you do a cardio interval. You're gonna burn 563 00:32:51,600 --> 00:32:54,560 Speaker 1: some calories, You're gonna keep your heart rate elevated. And 564 00:32:54,600 --> 00:32:57,120 Speaker 1: that can be jumping rope, it can be running in place, 565 00:32:57,480 --> 00:33:01,000 Speaker 1: it can be skaters. You can up on a bike 566 00:33:01,280 --> 00:33:08,320 Speaker 1: and go for sixty seconds. Maximize your rest intervals. So again, 567 00:33:08,720 --> 00:33:12,960 Speaker 1: either a core exercise, stretch, a muscle group, or burn 568 00:33:13,000 --> 00:33:15,720 Speaker 1: a couple of extra calories. And to burn a couple 569 00:33:15,720 --> 00:33:18,320 Speaker 1: of extra calories, that's when you want to get the 570 00:33:18,440 --> 00:33:22,000 Speaker 1: most as far as cork expenditure in a short amount 571 00:33:22,000 --> 00:33:25,120 Speaker 1: of time. All right, two more, I like I had 572 00:33:25,120 --> 00:33:27,280 Speaker 1: to throw this one in. Finished with a burnout set. 573 00:33:27,360 --> 00:33:30,640 Speaker 1: So again it's a term as many different uh ways 574 00:33:30,640 --> 00:33:33,800 Speaker 1: of saying it, but one fun way to end to 575 00:33:33,880 --> 00:33:35,640 Speaker 1: work out. And I used to do this with clients 576 00:33:35,680 --> 00:33:39,160 Speaker 1: and myself. Let's go back to just bicep curls. Why 577 00:33:39,160 --> 00:33:42,000 Speaker 1: not because it's kind of fun to do. So we 578 00:33:42,040 --> 00:33:44,840 Speaker 1: would go to the dumbbell rack and you finish your 579 00:33:44,960 --> 00:33:47,720 Speaker 1: arm workout with a burnout set. So let's just say 580 00:33:47,800 --> 00:33:50,840 Speaker 1: you do bicep curls normally with thirty pounds. I'm just 581 00:33:50,840 --> 00:33:53,080 Speaker 1: throwing out a number. So you do a set of 582 00:33:53,120 --> 00:33:55,360 Speaker 1: ten with thirty pounds, and then you make your way 583 00:33:55,440 --> 00:34:00,000 Speaker 1: down the rack right, ideally by maybe increments of five pounds. 584 00:34:00,240 --> 00:34:04,160 Speaker 1: So set a ten with thirty pounds, set a ten with, 585 00:34:05,320 --> 00:34:08,640 Speaker 1: set a ten with twenty. Now you're gonna probably get 586 00:34:08,680 --> 00:34:11,200 Speaker 1: a set of nine, a set of eight with fifteen, 587 00:34:11,719 --> 00:34:15,520 Speaker 1: a set of seven with ten, and by the time 588 00:34:15,520 --> 00:34:18,759 Speaker 1: you get to five you can barely do them. So 589 00:34:18,800 --> 00:34:21,360 Speaker 1: it's just a fun way to kind of, you know, 590 00:34:21,520 --> 00:34:25,719 Speaker 1: put the finishing touches on your muscles, the muscle group 591 00:34:25,760 --> 00:34:28,880 Speaker 1: you're working that day. And you can do that again 592 00:34:29,280 --> 00:34:31,319 Speaker 1: with so many different types of exercise. You can do 593 00:34:31,320 --> 00:34:34,160 Speaker 1: it with pull ups, right, do a set of ten 594 00:34:34,239 --> 00:34:37,120 Speaker 1: pull ups. Wait a couple of seconds, maybe ten, and 595 00:34:37,160 --> 00:34:39,239 Speaker 1: a lot of people are doing this type. Now jump 596 00:34:39,280 --> 00:34:42,279 Speaker 1: back up, try to get ten weight, ten seconds, jump 597 00:34:42,360 --> 00:34:47,480 Speaker 1: back up. So just really finished and fatigue that muscle 598 00:34:47,520 --> 00:34:50,000 Speaker 1: group and in just a fun way. And it's basically 599 00:34:50,040 --> 00:34:53,719 Speaker 1: descending pyramid. Right, you're going down, So start with a 600 00:34:53,719 --> 00:34:56,200 Speaker 1: heavy weight and just work your way down so that 601 00:34:56,239 --> 00:34:58,920 Speaker 1: when you get to that five ten pounds, you can 602 00:34:58,960 --> 00:35:02,840 Speaker 1: do it with you know, try iceps, shoulders, you name it, chest. 603 00:35:03,440 --> 00:35:05,160 Speaker 1: You know, that's a fun one to do it with 604 00:35:05,200 --> 00:35:08,919 Speaker 1: whatever muscle group you're working. Finish with a burnout set, 605 00:35:09,520 --> 00:35:13,520 Speaker 1: all right, And the final one is connected to the 606 00:35:13,520 --> 00:35:16,719 Speaker 1: one I just gave about adding in that cardio interval. 607 00:35:17,440 --> 00:35:21,279 Speaker 1: And this is just so many people have that. You know, 608 00:35:21,320 --> 00:35:24,400 Speaker 1: do I do cardio first? Do I do strength training first? 609 00:35:24,880 --> 00:35:27,440 Speaker 1: Doesn't matter unless you're going max and I've talked about that. 610 00:35:27,920 --> 00:35:30,319 Speaker 1: And then some people, you know, are doing cardio one 611 00:35:30,400 --> 00:35:32,200 Speaker 1: day they're doing strength and the other day. But many 612 00:35:32,239 --> 00:35:34,560 Speaker 1: people are just like, Okay, I need to put them together. 613 00:35:35,200 --> 00:35:36,600 Speaker 1: You know, I'm working, I'm going to the gym three 614 00:35:36,640 --> 00:35:38,200 Speaker 1: days a week, or I'm going down to my basement 615 00:35:38,239 --> 00:35:41,120 Speaker 1: three days a week. And if you are doing that, 616 00:35:41,200 --> 00:35:45,000 Speaker 1: you need to do your cardio and strength together ideally, right, 617 00:35:45,040 --> 00:35:47,200 Speaker 1: you need to get both in. So here's a great 618 00:35:47,239 --> 00:35:49,520 Speaker 1: way to do it. I'm gonna give you an hour routine. 619 00:35:50,120 --> 00:35:52,040 Speaker 1: Doesn't have to be an hour. You can shorten the 620 00:35:52,120 --> 00:35:55,839 Speaker 1: times to make them half hour whatever. But here's like, 621 00:35:55,880 --> 00:35:57,239 Speaker 1: if you said I'm going to the gym three days 622 00:35:57,280 --> 00:35:59,680 Speaker 1: a week, I want cardio and strength together. I love 623 00:35:59,719 --> 00:36:02,360 Speaker 1: giving this example take away you can do right away 624 00:36:02,640 --> 00:36:05,760 Speaker 1: and it has so many benefits. So you're gonna do tens. Basically, 625 00:36:05,880 --> 00:36:07,920 Speaker 1: you're gonna do ten minutes of cardio, you get do 626 00:36:07,960 --> 00:36:10,239 Speaker 1: ten minutes of strength, and gonna do both of those 627 00:36:10,239 --> 00:36:13,359 Speaker 1: three times. Simple math adds up to an hour, right, 628 00:36:13,560 --> 00:36:16,640 Speaker 1: ten minutes of cardio, ten minutes of strength three times. 629 00:36:17,120 --> 00:36:20,040 Speaker 1: And I'm just gonna give you a breakdown, real simple, 630 00:36:20,040 --> 00:36:22,399 Speaker 1: to give you an idea. So let's say you did 631 00:36:22,600 --> 00:36:25,719 Speaker 1: ten minutes of walking on the treadmill. It's a great 632 00:36:25,719 --> 00:36:27,560 Speaker 1: way to get warmed up, or running on the treadmill. 633 00:36:27,880 --> 00:36:32,239 Speaker 1: Then you do a very simple full body routine of 634 00:36:32,480 --> 00:36:35,000 Speaker 1: I'm gonna give you eight exercises which would basically take 635 00:36:35,440 --> 00:36:38,400 Speaker 1: roughly ten minutes to do. You're gonna do a chest exercise, 636 00:36:38,440 --> 00:36:42,440 Speaker 1: You're gonna do a back just gave you this already, shoulders, biceps, triceps. 637 00:36:42,480 --> 00:36:44,560 Speaker 1: Now your upper bodies done. You're gonna do a set 638 00:36:44,560 --> 00:36:47,440 Speaker 1: of squats or leg exercise. You're gonna set a lunges 639 00:36:47,640 --> 00:36:51,200 Speaker 1: another leg exercise, so to leg exercises, and then finish 640 00:36:51,280 --> 00:36:54,040 Speaker 1: up with an abdominal a core a plank. So there's 641 00:36:54,040 --> 00:36:56,680 Speaker 1: a basic framework on how you can do it. Right, 642 00:36:56,719 --> 00:37:00,160 Speaker 1: So ten minutes on that treadmill, ten minutes of a 643 00:37:00,200 --> 00:37:02,279 Speaker 1: full body routine like I just gave you, and those 644 00:37:02,320 --> 00:37:05,040 Speaker 1: can be machines whatever you want. Then you can either 645 00:37:05,080 --> 00:37:08,200 Speaker 1: go back to the treadmill, but ideally you mix it up. 646 00:37:08,400 --> 00:37:10,879 Speaker 1: And here's the thing, like, there are machines that I 647 00:37:10,960 --> 00:37:13,319 Speaker 1: just could not fathom getting on for a half hour, 648 00:37:14,360 --> 00:37:16,560 Speaker 1: much less an hour, but I can. I can mentally 649 00:37:16,560 --> 00:37:19,400 Speaker 1: handle ten minutes. So that is when I will do 650 00:37:19,440 --> 00:37:21,600 Speaker 1: this type of workout. And it could be five minutes. 651 00:37:21,640 --> 00:37:23,520 Speaker 1: You're like, I got thirty minutes. Then you go five 652 00:37:23,560 --> 00:37:27,440 Speaker 1: minutes and you you do different strength moves, but sticking 653 00:37:27,440 --> 00:37:31,000 Speaker 1: to ten, got that ten minute treadmill, you do one 654 00:37:31,040 --> 00:37:34,359 Speaker 1: circuit full body, then maybe you go ten minutes on 655 00:37:35,840 --> 00:37:39,799 Speaker 1: you pick it bike, Airdne bike, stationary bike, and then 656 00:37:39,840 --> 00:37:43,600 Speaker 1: you do another ten minutes second set of strength, and 657 00:37:43,640 --> 00:37:47,800 Speaker 1: then you do your final ten for cardio and maybe 658 00:37:47,840 --> 00:37:51,320 Speaker 1: that's the Jacob's lad or maybe that's the moving stairs 659 00:37:51,400 --> 00:37:54,760 Speaker 1: the gauntlet, right, but this is the perfect time again 660 00:37:55,360 --> 00:37:58,080 Speaker 1: to do those different types of cardio that are challenging 661 00:37:58,120 --> 00:38:01,040 Speaker 1: for you both mentally and physically. And something that you 662 00:38:01,040 --> 00:38:05,400 Speaker 1: don't want to be on for any longer than ten minutes. Perfect, Okay, 663 00:38:05,400 --> 00:38:10,040 Speaker 1: there you have it. I know they seem simple. I've 664 00:38:10,080 --> 00:38:14,759 Speaker 1: been doing every single one of these for well over 665 00:38:14,840 --> 00:38:19,080 Speaker 1: thirty years with incredible success, and taking all of these 666 00:38:19,120 --> 00:38:24,560 Speaker 1: things at different times, super sets, changing my grip, that 667 00:38:24,800 --> 00:38:29,319 Speaker 1: workout I just gave you, Okay, doing different things during 668 00:38:29,360 --> 00:38:33,000 Speaker 1: my rest periods. You know, I was really looking at 669 00:38:33,040 --> 00:38:35,440 Speaker 1: social media and in preparing this show, I felt like, 670 00:38:35,480 --> 00:38:38,600 Speaker 1: when you know, many of you code to my Instagram account, 671 00:38:38,640 --> 00:38:41,520 Speaker 1: but it goes to like my Instagram account and what 672 00:38:41,560 --> 00:38:43,879 Speaker 1: you see me do at the gym, and I don't 673 00:38:44,040 --> 00:38:46,080 Speaker 1: ever want you know, you to most people's Instagram account. 674 00:38:46,080 --> 00:38:48,160 Speaker 1: It's the same thing. Are you like, Okay, this person's 675 00:38:48,200 --> 00:38:50,120 Speaker 1: and that's fine, and that's kind of what social media 676 00:38:50,160 --> 00:38:51,839 Speaker 1: is about. Who is this person? But that's not who 677 00:38:51,840 --> 00:38:54,000 Speaker 1: I am in fitness. And that's why I have had 678 00:38:54,040 --> 00:38:57,319 Speaker 1: the success physically that I have because I said it 679 00:38:57,360 --> 00:38:59,560 Speaker 1: a million times to you. If you only do the 680 00:38:59,600 --> 00:39:01,400 Speaker 1: same thing, I don't care how healthy it is. If 681 00:39:01,400 --> 00:39:03,879 Speaker 1: you just run, if you just swim, if you just 682 00:39:03,920 --> 00:39:07,720 Speaker 1: do Olympic lifts and you're not doing all the other components. 683 00:39:07,719 --> 00:39:10,440 Speaker 1: Of fitness, You're gonna have problems. So when you go 684 00:39:10,480 --> 00:39:12,839 Speaker 1: to my Instagram account, you're gonna see running, You're gonna 685 00:39:12,880 --> 00:39:15,560 Speaker 1: see swimming, you're gonna see biking, you're gonna see strength training, 686 00:39:15,640 --> 00:39:20,360 Speaker 1: You're gonna see food. Now, that has been a detriment 687 00:39:20,440 --> 00:39:23,839 Speaker 1: to my career to be completely honest, which I always am, 688 00:39:23,880 --> 00:39:26,960 Speaker 1: because the media and the profession wants to pigeonhole you. 689 00:39:27,840 --> 00:39:30,640 Speaker 1: Are you the what are you? Basically? People will say 690 00:39:30,680 --> 00:39:35,120 Speaker 1: to me, I'm an exercise physiologist. I'm someone who wants 691 00:39:35,160 --> 00:39:37,360 Speaker 1: to be as healthy as possible. So I'm gonna do 692 00:39:37,400 --> 00:39:40,360 Speaker 1: everything a little bit excessive moderation, I'm gonna do a 693 00:39:40,360 --> 00:39:42,160 Speaker 1: little bit a lot. And that's what I take pride in. 694 00:39:42,880 --> 00:39:44,839 Speaker 1: And yes, I mean I have some exercises talk about 695 00:39:44,880 --> 00:39:46,400 Speaker 1: push ups and things that I absolutely love and I 696 00:39:46,440 --> 00:39:49,160 Speaker 1: will be doing forever. But I vary those around, and 697 00:39:49,200 --> 00:39:51,799 Speaker 1: I do exercises that I'm not crazy about but I 698 00:39:51,800 --> 00:39:54,920 Speaker 1: know are really good for me. And that was the 699 00:39:54,920 --> 00:39:58,440 Speaker 1: great I was on joy Beharor when I came out 700 00:39:58,480 --> 00:40:01,160 Speaker 1: with my book Beat the gym talked about this before 701 00:40:01,400 --> 00:40:05,040 Speaker 1: and you know the pre interview and one of the 702 00:40:05,120 --> 00:40:07,319 Speaker 1: tips I gave for that was start every and I've 703 00:40:07,320 --> 00:40:09,920 Speaker 1: given this on a podcast. Start every workout rotine with 704 00:40:10,000 --> 00:40:13,120 Speaker 1: one exercise you really don't like, especially the ones that 705 00:40:13,160 --> 00:40:15,080 Speaker 1: are gonna help pre have you right. For me, it's 706 00:40:15,080 --> 00:40:17,400 Speaker 1: shoulder exercises, things like that. They're boring, but I know 707 00:40:17,440 --> 00:40:18,640 Speaker 1: I need to do them, but I'm gonna get them 708 00:40:18,680 --> 00:40:20,920 Speaker 1: out of the way. At the beginning, Joy Behar that 709 00:40:21,040 --> 00:40:23,080 Speaker 1: flashed up on the screen. She looked at me and 710 00:40:23,120 --> 00:40:25,439 Speaker 1: she said, why would I do that? It's like, we're 711 00:40:25,480 --> 00:40:28,640 Speaker 1: not going to argue because it's healthy for you and 712 00:40:28,680 --> 00:40:30,799 Speaker 1: I'm not asking you to do you know, an entire 713 00:40:30,840 --> 00:40:33,440 Speaker 1: hour of things. You don't like one thing. It's the 714 00:40:33,480 --> 00:40:38,160 Speaker 1: small steps. It's the small things done consistently. All right, enough, 715 00:40:38,239 --> 00:40:41,360 Speaker 1: Hope you enjoyed it. Hope you had some aha moments 716 00:40:41,400 --> 00:40:45,040 Speaker 1: like wow, I can do that. And it's the simple stuff. 717 00:40:45,080 --> 00:40:48,160 Speaker 1: I'll say it one final time. There are no secrets. 718 00:40:49,160 --> 00:40:52,840 Speaker 1: I'll call them tips and tricks whatever. But this is 719 00:40:52,880 --> 00:40:57,600 Speaker 1: exercise science. This is this is behavioral psychology, you know, 720 00:40:58,280 --> 00:41:00,960 Speaker 1: taking what you should do with what you can do 721 00:41:01,080 --> 00:41:04,520 Speaker 1: and what we've evolved to do. Right, keep it simple, 722 00:41:04,760 --> 00:41:09,200 Speaker 1: all right, thank you so much for listening. I love 723 00:41:09,239 --> 00:41:10,719 Speaker 1: every single one of these shows, and I hope you 724 00:41:10,719 --> 00:41:12,319 Speaker 1: do too, and I want to hear from you, so 725 00:41:12,560 --> 00:41:14,719 Speaker 1: please rate the show. If you have not, that's your 726 00:41:14,719 --> 00:41:17,759 Speaker 1: homework right now. Takes two seconds. Rate the show, subscribe 727 00:41:17,760 --> 00:41:20,520 Speaker 1: to the podcast please, and I love hearing from you. 728 00:41:20,600 --> 00:41:23,600 Speaker 1: Tom h Fit is my Twitter. Tom h fit is 729 00:41:23,640 --> 00:41:26,520 Speaker 1: also my Instagram and you can email me right through 730 00:41:26,640 --> 00:41:30,839 Speaker 1: Fitness disrupted dot com. I really appreciate you listening. Tell 731 00:41:30,880 --> 00:41:34,200 Speaker 1: a friend and uh yeah, I want to hear more 732 00:41:34,239 --> 00:41:37,080 Speaker 1: about the questions and topics you want covered, so don't 733 00:41:37,080 --> 00:41:39,680 Speaker 1: hesitate to reach out. Thank you so much for listening, 734 00:41:39,960 --> 00:41:44,040 Speaker 1: and remember there are three things every single one of 735 00:41:44,120 --> 00:41:47,759 Speaker 1: us can control. How much we move, what we put 736 00:41:47,800 --> 00:41:52,320 Speaker 1: into our mouths, and our attitudes, and that is awesome. 737 00:41:53,000 --> 00:41:56,440 Speaker 1: I'm Tom holland this is Fitness Disrupted, Believe in Yourself. 738 00:42:00,800 --> 00:42:04,400 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 739 00:42:04,480 --> 00:42:07,319 Speaker 1: more podcasts from I Heart Radio, visit the I heart 740 00:42:07,400 --> 00:42:10,799 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 741 00:42:10,840 --> 00:42:11,640 Speaker 1: favorite shows.