1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,480 --> 00:00:14,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. How 3 00:00:14,880 --> 00:00:19,320 Speaker 1: I lose twenty pounds for race day. Yes, sometimes it's 4 00:00:19,320 --> 00:00:22,760 Speaker 1: a little more, sometimes it's a little less. But in 5 00:00:22,800 --> 00:00:26,880 Speaker 1: the past few years, as I continue to race, that 6 00:00:27,040 --> 00:00:32,440 Speaker 1: is generally how much weight I tend to lose prior 7 00:00:32,560 --> 00:00:38,280 Speaker 1: to race day, and inevitably people want to know how. 8 00:00:38,840 --> 00:00:41,839 Speaker 1: So that is what today's show is about. And this 9 00:00:41,960 --> 00:00:44,560 Speaker 1: is rare that I do in an equals one, especially 10 00:00:44,760 --> 00:00:47,880 Speaker 1: me being the one subject. But this is how we learn. 11 00:00:48,560 --> 00:00:53,080 Speaker 1: I often talk about how Fitness Disrupted is about several 12 00:00:53,159 --> 00:00:57,120 Speaker 1: different types of shows, the shows with the experts Dr 13 00:00:57,240 --> 00:01:01,400 Speaker 1: Daniel Lieberman from Harvard Dr Show and fell Dr Olsen, 14 00:01:01,960 --> 00:01:04,560 Speaker 1: and we get the science, and then I have people 15 00:01:04,959 --> 00:01:08,720 Speaker 1: who have done it. And today today is more an 16 00:01:08,760 --> 00:01:12,200 Speaker 1: example of here's how one person does it. Now will 17 00:01:12,280 --> 00:01:15,600 Speaker 1: everything I say apply to you? No, but most of 18 00:01:15,640 --> 00:01:17,960 Speaker 1: it will. Most of it will. I'm not gonna waste 19 00:01:17,959 --> 00:01:21,840 Speaker 1: your time. So the techniques, the things I do to 20 00:01:21,959 --> 00:01:26,200 Speaker 1: lose these twenty pounds for race day are absolutely things 21 00:01:26,440 --> 00:01:30,400 Speaker 1: you can do as well. And I'm gonna talk about 22 00:01:30,440 --> 00:01:34,800 Speaker 1: all the different things that I have learned throughout that 23 00:01:34,880 --> 00:01:37,160 Speaker 1: process as well. So for those of you who are 24 00:01:37,200 --> 00:01:39,360 Speaker 1: maybe listening for the first time, I often talk about 25 00:01:39,360 --> 00:01:42,840 Speaker 1: how I race and have raised for decades. I always 26 00:01:42,840 --> 00:01:45,360 Speaker 1: wanted to be walking the walk as well as talking 27 00:01:45,400 --> 00:01:49,800 Speaker 1: to talk. So many marathons, many ultra marathons, not many, 28 00:01:49,880 --> 00:01:54,920 Speaker 1: but a handful, and many triathlons, including more than two 29 00:01:54,920 --> 00:01:58,120 Speaker 1: dozen iron Man triathlons all over the world. And back 30 00:01:58,160 --> 00:02:00,840 Speaker 1: when I was first starting, it was just to finish. 31 00:02:01,080 --> 00:02:03,880 Speaker 1: It was just to finish. That's should be the primary 32 00:02:03,880 --> 00:02:06,880 Speaker 1: goal of most people who are doing an event like 33 00:02:06,920 --> 00:02:09,200 Speaker 1: that for the first time. And then I realized that 34 00:02:09,240 --> 00:02:13,040 Speaker 1: it was pretty good at this. I was genetically predisposed 35 00:02:13,080 --> 00:02:16,400 Speaker 1: to do the endurance races, and so the goals got 36 00:02:16,440 --> 00:02:20,360 Speaker 1: loftier and loftier. And as they got loftier, I said, 37 00:02:20,400 --> 00:02:23,360 Speaker 1: because it's about science as well, I wanted to go 38 00:02:23,480 --> 00:02:27,280 Speaker 1: get my v O two max tested, so topic for 39 00:02:27,320 --> 00:02:31,000 Speaker 1: another show. But I went into a laboratory and I 40 00:02:31,080 --> 00:02:33,960 Speaker 1: did a bike test. I did a treadmill test to 41 00:02:34,080 --> 00:02:36,760 Speaker 1: see what my heart rate zones were, my power zones, 42 00:02:37,240 --> 00:02:40,200 Speaker 1: my efficiency, many things like that, so I could utilize 43 00:02:40,240 --> 00:02:44,200 Speaker 1: this data to go faster and it was a great 44 00:02:44,480 --> 00:02:48,320 Speaker 1: PhD iron man guy himself who who ran the tests 45 00:02:48,680 --> 00:02:51,400 Speaker 1: and such a great experience at a Delphi University, and 46 00:02:51,520 --> 00:02:54,239 Speaker 1: a bunch of the kids who were in the program 47 00:02:54,240 --> 00:02:56,720 Speaker 1: at the time were the ones who helped administer the 48 00:02:56,720 --> 00:02:58,680 Speaker 1: test and would yell at me to go harder. And 49 00:02:58,720 --> 00:03:01,839 Speaker 1: it's a challenging test. But when I was getting my data, 50 00:03:01,880 --> 00:03:04,200 Speaker 1: so you do the tests, takes all day. You bike 51 00:03:04,280 --> 00:03:07,880 Speaker 1: and you run as hard as you can progressively, and 52 00:03:08,040 --> 00:03:10,760 Speaker 1: you wear a mask and you get blood samples taken. 53 00:03:11,320 --> 00:03:14,079 Speaker 1: Very cool process. But the short of it was this, 54 00:03:14,600 --> 00:03:17,520 Speaker 1: and I bring it up because when you sit down. 55 00:03:17,600 --> 00:03:21,120 Speaker 1: When I sat down with the the gentleman who administered 56 00:03:21,120 --> 00:03:23,480 Speaker 1: the test, and he went through the data and said, 57 00:03:23,520 --> 00:03:26,360 Speaker 1: here's what your efficiency is. Here how I think you 58 00:03:26,360 --> 00:03:29,400 Speaker 1: can improve. Here's what I here's what your numbers are, 59 00:03:29,680 --> 00:03:31,200 Speaker 1: and here's what you need to do to make them better. 60 00:03:31,880 --> 00:03:34,400 Speaker 1: And one of the top things that he wrote right 61 00:03:34,480 --> 00:03:38,520 Speaker 1: on the data, right on the test results was lose muscle, 62 00:03:39,480 --> 00:03:42,160 Speaker 1: basically lose weight. And as I was taking the test, 63 00:03:42,760 --> 00:03:44,960 Speaker 1: he was saying it as well. He said, you have 64 00:03:45,120 --> 00:03:48,720 Speaker 1: to stop lifting so many you know, doing so much 65 00:03:48,720 --> 00:03:52,280 Speaker 1: strength training. Now at the time, I was coming off 66 00:03:52,800 --> 00:03:56,000 Speaker 1: the natural body building phase of years prior, so I 67 00:03:56,040 --> 00:03:58,960 Speaker 1: was bigger than most triathletes. Will leave it at that, 68 00:03:59,240 --> 00:04:01,760 Speaker 1: So I had a signific an amount of muscle tissue, 69 00:04:02,480 --> 00:04:06,440 Speaker 1: and muscle tissue weighs a significant amount. You can look 70 00:04:06,480 --> 00:04:10,120 Speaker 1: at someone who's like me, shorter with muscle, and we 71 00:04:10,240 --> 00:04:14,200 Speaker 1: generally weigh way more than we look because muscle does 72 00:04:14,280 --> 00:04:17,760 Speaker 1: weigh more given the space. I should say, it's always 73 00:04:17,760 --> 00:04:19,919 Speaker 1: you know, a pound is a pound obviously, uh, the 74 00:04:19,920 --> 00:04:23,160 Speaker 1: amount of space it takes up versus fat. But that 75 00:04:23,200 --> 00:04:25,240 Speaker 1: was one of the main takeaways. He's like, Tom, if 76 00:04:25,240 --> 00:04:27,440 Speaker 1: you want to go faster, you need to race lighter. 77 00:04:28,520 --> 00:04:31,040 Speaker 1: And so that's stuck with me, and as I studied 78 00:04:31,080 --> 00:04:34,120 Speaker 1: and and and learned more and coached more, and it's 79 00:04:34,160 --> 00:04:38,560 Speaker 1: a very very very simple concept. The lighter you are, 80 00:04:39,320 --> 00:04:44,440 Speaker 1: generally speaking, the faster you go. Now there are you know, 81 00:04:44,760 --> 00:04:49,039 Speaker 1: certain things that contradict that, but generally speaking, again, the 82 00:04:49,160 --> 00:04:53,120 Speaker 1: lighter you are, the faster you go. Look at cyclists, uh, 83 00:04:53,640 --> 00:04:57,240 Speaker 1: super light, Look at the top guys at the front 84 00:04:57,240 --> 00:05:01,480 Speaker 1: of a marathon. You know, hundreds thirty eight pounds and 85 00:05:01,480 --> 00:05:04,120 Speaker 1: and five ten And by the way, those of you 86 00:05:04,160 --> 00:05:07,040 Speaker 1: who think that shorter legs. Uh, the shorter you are. 87 00:05:07,920 --> 00:05:10,400 Speaker 1: Both I got you can't go fast because you're too short, 88 00:05:10,920 --> 00:05:13,159 Speaker 1: and I got the opposite, you go fast because you're short. 89 00:05:13,440 --> 00:05:15,520 Speaker 1: It's it's the number of times your feet hit the ground. 90 00:05:15,560 --> 00:05:18,640 Speaker 1: That's that's how fast you go, generally speaking, So the 91 00:05:18,800 --> 00:05:23,520 Speaker 1: height doesn't really matter. Um, but but wait, does you 92 00:05:23,520 --> 00:05:26,760 Speaker 1: know two hundred pounds pushing that or pushing a hundred 93 00:05:26,760 --> 00:05:31,280 Speaker 1: and sixty, especially at the same height. You don't have 94 00:05:31,400 --> 00:05:34,760 Speaker 1: to have a master's degree to understand and to realize 95 00:05:35,240 --> 00:05:38,880 Speaker 1: and to know who's gonna go faster, given everything else 96 00:05:38,920 --> 00:05:41,240 Speaker 1: being equal. All right, let's take a quick break and 97 00:05:41,240 --> 00:05:43,600 Speaker 1: they we're gonna get right into it. So he told me, 98 00:05:43,880 --> 00:05:47,640 Speaker 1: you gotta get lighter. And I have this constant back 99 00:05:47,640 --> 00:05:50,240 Speaker 1: and forth because my business isn't one where I can 100 00:05:50,279 --> 00:05:53,600 Speaker 1: be light all the time. I actually, for ego reasons 101 00:05:53,640 --> 00:05:56,200 Speaker 1: and for videos and and different things I've done over 102 00:05:56,240 --> 00:05:58,800 Speaker 1: the years, I've had to keep some muscle on. So 103 00:05:58,839 --> 00:06:00,599 Speaker 1: I have to put it on, I have to take 104 00:06:00,640 --> 00:06:03,480 Speaker 1: it off. And I have learned so much about both. 105 00:06:03,880 --> 00:06:07,880 Speaker 1: Today is about how I lose that muscle, lose that weight, 106 00:06:08,200 --> 00:06:11,200 Speaker 1: a little bit more body fat as well. For race day. 107 00:06:11,320 --> 00:06:23,480 Speaker 1: Quick break, We'll be right back right How I lose 108 00:06:23,720 --> 00:06:26,760 Speaker 1: weight for race day? That is the topic of today. 109 00:06:27,560 --> 00:06:30,159 Speaker 1: And yes, as I said at the in the intro, 110 00:06:30,640 --> 00:06:34,600 Speaker 1: this is an equals one which means one subject. But 111 00:06:35,080 --> 00:06:38,479 Speaker 1: when you hear the tips and and the techniques I use, 112 00:06:39,440 --> 00:06:42,160 Speaker 1: they're they're pretty applicable to just about all of you 113 00:06:42,160 --> 00:06:45,600 Speaker 1: out there. So that was where I started from. That's 114 00:06:45,640 --> 00:06:50,120 Speaker 1: that's what really you know, hit hit, you know, hammered home. 115 00:06:50,160 --> 00:06:53,720 Speaker 1: I'm trying to say the notion for me getting tested, 116 00:06:53,839 --> 00:06:58,720 Speaker 1: having the researcher tell me you gotta lose weight. You know, 117 00:06:58,880 --> 00:07:01,360 Speaker 1: you want to race as light as possible, all right, 118 00:07:01,440 --> 00:07:03,440 Speaker 1: so let me say this as well, though for those 119 00:07:03,480 --> 00:07:06,920 Speaker 1: people who are competing, there's a fine line. You can't 120 00:07:06,920 --> 00:07:11,280 Speaker 1: be too light, and I've made that mistake. Uh, topic 121 00:07:11,320 --> 00:07:15,080 Speaker 1: for another day, But this is all about how I 122 00:07:15,120 --> 00:07:19,520 Speaker 1: lose the weight. So first and foremost, the most important way, 123 00:07:20,200 --> 00:07:25,320 Speaker 1: the only real thing that is going to get me 124 00:07:26,000 --> 00:07:31,040 Speaker 1: to that weight is having a powerful goal. Is having 125 00:07:31,440 --> 00:07:35,200 Speaker 1: a goal so important to me that I'm willing to 126 00:07:35,280 --> 00:07:38,720 Speaker 1: do what it's going to take to get there. And 127 00:07:38,840 --> 00:07:42,600 Speaker 1: that's why for so many people weight loss is so 128 00:07:42,760 --> 00:07:46,280 Speaker 1: challenging because it's just about weight loss. And this is 129 00:07:46,320 --> 00:07:49,880 Speaker 1: why I so often talk about having a goal that 130 00:07:50,000 --> 00:07:53,480 Speaker 1: is outside just weight loss, where weight loss is a 131 00:07:53,560 --> 00:07:58,680 Speaker 1: component of attaining that goal. Without this number one thing, 132 00:07:59,720 --> 00:08:06,120 Speaker 1: the old, the powerful goal, it is really really really 133 00:08:06,200 --> 00:08:10,400 Speaker 1: hard to lose that weight. So you gotta find that goal. 134 00:08:12,080 --> 00:08:13,720 Speaker 1: What is that? What is it? And that's why when 135 00:08:13,760 --> 00:08:17,640 Speaker 1: I was a personal trainer, having you know, a client 136 00:08:17,720 --> 00:08:20,600 Speaker 1: and a new client come in or or a potential 137 00:08:20,640 --> 00:08:23,480 Speaker 1: client and finding out it was a woman who was 138 00:08:23,520 --> 00:08:26,720 Speaker 1: getting married, that is a super powerful goal for so 139 00:08:26,760 --> 00:08:29,880 Speaker 1: many women, not men. We said, that's a real sexist 140 00:08:29,960 --> 00:08:32,240 Speaker 1: thing that men who couldn't care less For the most part, 141 00:08:32,640 --> 00:08:36,040 Speaker 1: they don't care. We don't care for our wedding. I never, 142 00:08:36,720 --> 00:08:38,800 Speaker 1: in all my years of being a personal trainer had 143 00:08:38,800 --> 00:08:41,679 Speaker 1: a guy come to me and say I want to 144 00:08:41,679 --> 00:08:44,720 Speaker 1: buy fifty sessions because I'm getting married. But it was women, 145 00:08:44,720 --> 00:08:48,880 Speaker 1: and it's an example of a super powerful goal. Now 146 00:08:49,840 --> 00:08:51,960 Speaker 1: most of us can't just say I'm gonna go get 147 00:08:52,000 --> 00:08:54,880 Speaker 1: married and that's how I'm gonna lose the weight. But 148 00:08:54,960 --> 00:08:58,120 Speaker 1: my point is if you can find something, and and 149 00:08:58,320 --> 00:09:03,200 Speaker 1: obviously an event that's physical in nature is a perfect one, 150 00:09:04,000 --> 00:09:07,040 Speaker 1: and I often throw out the charity aspect to it. 151 00:09:07,679 --> 00:09:11,679 Speaker 1: I coached a phenomenal charity for a decade, cancer charity 152 00:09:11,800 --> 00:09:15,160 Speaker 1: and one of the most rewarding things, and we had events, 153 00:09:16,280 --> 00:09:19,440 Speaker 1: whether it was a stair climb or a walk or 154 00:09:19,559 --> 00:09:22,240 Speaker 1: five k, ten k, whatever, it was, all of these 155 00:09:22,280 --> 00:09:25,920 Speaker 1: fitness related events that also had to charity aspect to it. 156 00:09:26,600 --> 00:09:29,719 Speaker 1: Now you're you're you're hitting everything you need to hit, 157 00:09:29,840 --> 00:09:33,160 Speaker 1: checking every box if weight loss is your goal, and 158 00:09:33,160 --> 00:09:35,040 Speaker 1: then you add a fitness component, and then you do 159 00:09:35,080 --> 00:09:39,000 Speaker 1: it for something even bigger than yourself. That is why 160 00:09:39,559 --> 00:09:41,880 Speaker 1: having an event like that when it comes to weight 161 00:09:41,920 --> 00:09:46,880 Speaker 1: loss is so powerful. And so many of the clients 162 00:09:46,920 --> 00:09:49,520 Speaker 1: I worked with over the years who wanted to lose weight, 163 00:09:49,920 --> 00:09:54,000 Speaker 1: that is why we've found an event for them to 164 00:09:54,080 --> 00:09:57,000 Speaker 1: shoot for, to train for, to take their focus off 165 00:09:57,040 --> 00:10:00,080 Speaker 1: of the weight loss and then when event day show 166 00:10:00,000 --> 00:10:05,040 Speaker 1: it up finally arrived, they'd hit that weight loss goal 167 00:10:05,280 --> 00:10:12,959 Speaker 1: oftentimes exceeded it because they had a focus, a drive, 168 00:10:14,040 --> 00:10:18,520 Speaker 1: a motivator that got him there. And so let me 169 00:10:18,559 --> 00:10:21,800 Speaker 1: say this about that goal. You need to be as 170 00:10:21,960 --> 00:10:27,360 Speaker 1: financially invested as possible. When I did my first Iron 171 00:10:27,360 --> 00:10:30,160 Speaker 1: Man triathlon. I had no money, was just starting out 172 00:10:30,160 --> 00:10:33,200 Speaker 1: as a personal trainer. Luckily I had a credit card. 173 00:10:33,200 --> 00:10:36,080 Speaker 1: Scared the heck out of me, and I charged that bike, 174 00:10:36,160 --> 00:10:40,280 Speaker 1: and I charged that trip New Zealand and a bike 175 00:10:40,880 --> 00:10:45,800 Speaker 1: money I didn't have. Here's the thing, I was darn 176 00:10:45,880 --> 00:10:48,280 Speaker 1: well going to train, even though I didn't know much 177 00:10:48,280 --> 00:10:51,960 Speaker 1: about training. It wasn't even that much information then. But 178 00:10:52,040 --> 00:10:54,959 Speaker 1: I was going to I was gonna do it. I 179 00:10:55,040 --> 00:10:58,040 Speaker 1: was gonna get to that finish line. I was gonna 180 00:10:58,080 --> 00:11:01,679 Speaker 1: do whatever it took because there's no way I's going 181 00:11:01,720 --> 00:11:03,680 Speaker 1: to throw away this money that I didn't even have. 182 00:11:04,160 --> 00:11:07,040 Speaker 1: It was darn well going to achieve that goal because 183 00:11:07,040 --> 00:11:12,360 Speaker 1: it was so financially invested in it. If someone gives 184 00:11:12,360 --> 00:11:15,920 Speaker 1: you a piece of exercise equipment, you are so less 185 00:11:15,960 --> 00:11:18,840 Speaker 1: likely to use it. Then if you spend a significant 186 00:11:18,840 --> 00:11:20,760 Speaker 1: amount of money, it's not guarantee, as we all know, 187 00:11:21,400 --> 00:11:25,800 Speaker 1: but you are a way more likely to do it. 188 00:11:25,840 --> 00:11:29,000 Speaker 1: So again, if weight loss is your goal, now I'm 189 00:11:29,040 --> 00:11:31,480 Speaker 1: talking pure weight loss, which goes against most of my shows. 190 00:11:31,520 --> 00:11:33,480 Speaker 1: But there's a time and a place and a reason 191 00:11:33,559 --> 00:11:35,559 Speaker 1: and a way to do it, and that's what today's 192 00:11:35,679 --> 00:11:39,000 Speaker 1: episode is about. But now we're just talking pure weight loss, 193 00:11:39,960 --> 00:11:45,680 Speaker 1: calories in, calories out. And let me say one final 194 00:11:45,800 --> 00:11:49,559 Speaker 1: thing about this goal that hopefully you can find for 195 00:11:49,679 --> 00:11:52,000 Speaker 1: yourself if that is your goal, is is to change 196 00:11:52,040 --> 00:11:55,199 Speaker 1: the number on that scale, and especially the more significant 197 00:11:55,200 --> 00:11:57,920 Speaker 1: you want to change the number on the scale. Having 198 00:11:57,960 --> 00:12:03,840 Speaker 1: a goal and event is huge. Now here is the 199 00:12:03,880 --> 00:12:07,000 Speaker 1: new world that didn't exist when I first started in fitness. 200 00:12:07,040 --> 00:12:10,160 Speaker 1: That event can be you just making it an event 201 00:12:10,480 --> 00:12:13,440 Speaker 1: and putting it out there in social media or wherever 202 00:12:13,440 --> 00:12:14,960 Speaker 1: it needs to be. So, in other words, you can 203 00:12:15,040 --> 00:12:20,040 Speaker 1: use social media literally as your event, because I wrote 204 00:12:20,080 --> 00:12:23,320 Speaker 1: in many of my books on triathlon and running that 205 00:12:24,160 --> 00:12:26,320 Speaker 1: when you sign up for an event, tell ten of 206 00:12:26,320 --> 00:12:28,439 Speaker 1: your friends, twenty of your friends, thirty of your friends, 207 00:12:28,440 --> 00:12:34,040 Speaker 1: friends and family, and make darn sure it's people at 208 00:12:34,120 --> 00:12:37,800 Speaker 1: least some that you would rather die then not achieve 209 00:12:37,840 --> 00:12:39,920 Speaker 1: that goal, and let them say I knew you weren't 210 00:12:39,920 --> 00:12:42,560 Speaker 1: going to do it. So, in other words, you see 211 00:12:42,600 --> 00:12:47,319 Speaker 1: this all the time on Instagram. People say I'm gonna 212 00:12:47,480 --> 00:12:50,120 Speaker 1: do this goal. I've got a goal to a You know, 213 00:12:50,200 --> 00:12:52,360 Speaker 1: I'm not a huge fan of having the goal only 214 00:12:52,400 --> 00:12:56,719 Speaker 1: be weight loss, but if that's all you have, then 215 00:12:56,720 --> 00:12:59,480 Speaker 1: you use whatever tools you have at your disposal to 216 00:12:59,559 --> 00:13:02,719 Speaker 1: help you get there. And yes, we are healthier at 217 00:13:02,720 --> 00:13:07,559 Speaker 1: our healthiest weight. If today's issues with what's going on 218 00:13:07,920 --> 00:13:12,319 Speaker 1: with COVID doesn't hammer that home. Finally, for everybody, I 219 00:13:12,360 --> 00:13:18,400 Speaker 1: don't know what will, but social media, friends posted everywhere, 220 00:13:19,120 --> 00:13:22,800 Speaker 1: and ideally you have that event, you go, I'm gonna 221 00:13:22,800 --> 00:13:26,200 Speaker 1: do this twenty mile walk. One of the greatest events 222 00:13:26,240 --> 00:13:28,920 Speaker 1: I brought clients two years ago was in Big Sir 223 00:13:29,120 --> 00:13:32,839 Speaker 1: and they had a twenty mile walk along the coastline. Amazing. 224 00:13:32,880 --> 00:13:35,360 Speaker 1: It was such a smart event, not a run to walk, 225 00:13:35,800 --> 00:13:39,120 Speaker 1: took all day for most people, but it was an 226 00:13:39,160 --> 00:13:43,200 Speaker 1: amazing event and people trained for it, and it's just 227 00:13:44,000 --> 00:13:48,559 Speaker 1: phenomenal and unique. So you find that event and then 228 00:13:48,600 --> 00:13:50,880 Speaker 1: you talk the hell out of it to the point 229 00:13:50,920 --> 00:13:54,439 Speaker 1: where people start to get annoyed because it's about health 230 00:13:55,000 --> 00:13:58,199 Speaker 1: and it's about motivation. So you want to be financially motivated, 231 00:13:58,400 --> 00:14:02,600 Speaker 1: and you want to be a psychologetically invested in that 232 00:14:02,760 --> 00:14:06,920 Speaker 1: goal as well. Back when I was doing just about 233 00:14:06,960 --> 00:14:10,680 Speaker 1: everything in fitness, I did the natural bodybuilding. I've talked 234 00:14:10,679 --> 00:14:15,319 Speaker 1: about one of the strangest year and a half about 235 00:14:15,320 --> 00:14:17,160 Speaker 1: of my life. Year and a half two years maybe, 236 00:14:17,679 --> 00:14:20,040 Speaker 1: but I learned so much. But here was a thing 237 00:14:21,080 --> 00:14:25,400 Speaker 1: I was gonna get on stage in a speedo that 238 00:14:25,560 --> 00:14:30,360 Speaker 1: was motivation enough to do what it took. And natural 239 00:14:30,400 --> 00:14:35,680 Speaker 1: body building, bodybuilding in general so extreme. And you know 240 00:14:35,840 --> 00:14:39,080 Speaker 1: I was drinking distilled water instead of regular water. People go, 241 00:14:39,120 --> 00:14:42,400 Speaker 1: why I go? Because the just did you. But I 242 00:14:42,520 --> 00:14:47,120 Speaker 1: learned and the investing in the psychological realization that I 243 00:14:47,160 --> 00:14:49,520 Speaker 1: was gonna get up in front of a crowd next 244 00:14:49,560 --> 00:14:53,080 Speaker 1: to naked darnwell got me to the gym, and darnwell 245 00:14:53,520 --> 00:14:58,160 Speaker 1: helped with my eating plan. All right, So your goal, 246 00:14:58,360 --> 00:15:01,960 Speaker 1: your your event, your th ing. You want to be 247 00:15:02,040 --> 00:15:07,720 Speaker 1: as invested financially and psychologically as possible. Tie something into 248 00:15:07,760 --> 00:15:13,000 Speaker 1: that weight law school. Enough about that, all right. And 249 00:15:13,040 --> 00:15:15,360 Speaker 1: as I was saying, it was challenging, it's challenging for 250 00:15:15,440 --> 00:15:18,760 Speaker 1: me personally, challenging for everybody. But given what I do, 251 00:15:19,080 --> 00:15:21,920 Speaker 1: you know, I do videos, I do photo shoots. Uh. 252 00:15:22,640 --> 00:15:24,640 Speaker 1: I like to have muscle. I don't want to be 253 00:15:24,760 --> 00:15:28,560 Speaker 1: super super skinny, but the skinnier I am on race day, 254 00:15:28,600 --> 00:15:30,720 Speaker 1: the faster I go. So I'm gonna put the muscle on, 255 00:15:30,760 --> 00:15:34,400 Speaker 1: I'm gonna take it off. And that's what's so interesting, 256 00:15:34,600 --> 00:15:37,640 Speaker 1: And I'll get to this. When people talk about losing 257 00:15:37,720 --> 00:15:40,800 Speaker 1: muscle and how much cardio and the bodybuilders whill only 258 00:15:40,840 --> 00:15:42,960 Speaker 1: do ten minutes on the treadmill walking because they don't 259 00:15:42,960 --> 00:15:47,200 Speaker 1: want to lose muscle, I am living proof that it 260 00:15:47,320 --> 00:15:52,000 Speaker 1: is really hard to do. It's really I do marathons, 261 00:15:52,040 --> 00:15:54,560 Speaker 1: I do ultras, I do iron Man, and it's really 262 00:15:54,600 --> 00:15:57,200 Speaker 1: hard to do. So ten minutes getting we could get 263 00:15:57,240 --> 00:16:01,480 Speaker 1: into the whole substrate energy, utils ation, proteins, fats, carbs. 264 00:16:01,760 --> 00:16:05,520 Speaker 1: It's just a myth. It's a myth. Um So yeah, 265 00:16:05,720 --> 00:16:07,680 Speaker 1: so I need to lose body fat and I need 266 00:16:07,720 --> 00:16:12,400 Speaker 1: to lose muscle, okay, and so I have to take 267 00:16:12,760 --> 00:16:17,760 Speaker 1: a several pronged approach. So one thing I do that 268 00:16:18,000 --> 00:16:20,000 Speaker 1: you aren't necessarily gonna do, but I'm gonna give you 269 00:16:20,040 --> 00:16:23,200 Speaker 1: all of the things so you know exactly how I 270 00:16:23,240 --> 00:16:26,480 Speaker 1: am getting there, because far too often in fitness, these 271 00:16:26,520 --> 00:16:30,600 Speaker 1: people aren't telling you really important parts of their of 272 00:16:30,680 --> 00:16:33,600 Speaker 1: their program. And so part of my program is I 273 00:16:33,680 --> 00:16:38,080 Speaker 1: still strength trained, but I stop the more vanity moves, right, 274 00:16:38,160 --> 00:16:42,600 Speaker 1: the bench presses, dumbbell bench press, the massive you know, 275 00:16:42,720 --> 00:16:47,000 Speaker 1: number of push ups. So I'm going to totally change 276 00:16:47,040 --> 00:16:50,760 Speaker 1: my strength training to focus on the event I'm doing 277 00:16:50,800 --> 00:16:54,400 Speaker 1: the run or the triathlon to keep me strong, but 278 00:16:54,480 --> 00:16:57,800 Speaker 1: I'm not going to lift for hypertrophy. Hypertrophy is the 279 00:16:58,120 --> 00:17:01,880 Speaker 1: scientific term for getting big. I'm going to lift for 280 00:17:03,720 --> 00:17:07,760 Speaker 1: injury prevention, for a little bit of strength while running 281 00:17:08,200 --> 00:17:11,479 Speaker 1: and speed. But it's a total shift. It is a total, 282 00:17:12,240 --> 00:17:16,760 Speaker 1: totally different workout and that's super important. And so when 283 00:17:16,960 --> 00:17:19,440 Speaker 1: dr Otto is his name at a Delphi said you 284 00:17:19,560 --> 00:17:21,840 Speaker 1: gotta stop step strength training, I was like, well, no, 285 00:17:22,440 --> 00:17:24,600 Speaker 1: I understand what you're saying. I'm gonna stop doing the 286 00:17:24,720 --> 00:17:27,720 Speaker 1: hypertrophe type of exercises. So that's where I start to 287 00:17:27,760 --> 00:17:32,399 Speaker 1: lose muscle, and that's tough on the ego, always honest, 288 00:17:33,760 --> 00:17:38,399 Speaker 1: but it's necessary. So the strength training changes lighter weight's, 289 00:17:38,480 --> 00:17:42,000 Speaker 1: more bandwork, more body weight work, more repetitions, less weight 290 00:17:42,760 --> 00:17:47,199 Speaker 1: less exercises. So it's again it's about going faster, it's 291 00:17:47,200 --> 00:17:49,439 Speaker 1: about being lighter, and it's about being as strong as 292 00:17:49,520 --> 00:17:51,879 Speaker 1: possible as I can to do those things. So just 293 00:17:52,000 --> 00:17:54,359 Speaker 1: know that I'm still strength training, but I'm changing what 294 00:17:54,480 --> 00:17:57,000 Speaker 1: I do. So again, something that you might not be 295 00:17:57,119 --> 00:18:01,520 Speaker 1: doing given your goals, but you might so strength training 296 00:18:01,640 --> 00:18:06,520 Speaker 1: still exists, it's just different, all right. And then I 297 00:18:06,600 --> 00:18:08,720 Speaker 1: gotta get rid of the body fat. So I generally 298 00:18:08,800 --> 00:18:10,720 Speaker 1: have an off season. I've talked about that these you 299 00:18:10,760 --> 00:18:12,879 Speaker 1: know memes. There is no off season, Yeah there is, 300 00:18:13,000 --> 00:18:15,040 Speaker 1: and professional athletes have them and you should have them. 301 00:18:15,200 --> 00:18:17,960 Speaker 1: You can't hammer all the time and be healthy. You 302 00:18:18,040 --> 00:18:20,160 Speaker 1: need to rest and recover. And part of that off 303 00:18:20,200 --> 00:18:22,320 Speaker 1: season for me doesn't mean I'm not working out, doesn't 304 00:18:22,320 --> 00:18:25,480 Speaker 1: mean I'm gaining fifty pounds, but I gain you know, 305 00:18:25,640 --> 00:18:27,680 Speaker 1: out of that twenty pounds I'm going to lose for 306 00:18:27,760 --> 00:18:32,280 Speaker 1: the race, there's probably five to ten that are it's 307 00:18:32,320 --> 00:18:34,879 Speaker 1: body fat. Ten might be pushing it, but on a 308 00:18:34,960 --> 00:18:38,840 Speaker 1: good winter, give me two months, that could be that much. 309 00:18:39,600 --> 00:18:42,639 Speaker 1: So it's it's partially the muscle. I talked about changing 310 00:18:42,680 --> 00:18:45,240 Speaker 1: the routine, and then yes, I have to clean up 311 00:18:45,280 --> 00:18:48,520 Speaker 1: what I eat. So if I'm going seventy thirty even 312 00:18:48,640 --> 00:18:51,399 Speaker 1: eight twenty in the off season, and it's probably more 313 00:18:51,480 --> 00:18:54,639 Speaker 1: seventy thirty if I'm gaining that those couple extra pounds 314 00:18:54,680 --> 00:18:59,359 Speaker 1: as well, now it's got to be so I have 315 00:18:59,600 --> 00:19:04,080 Speaker 1: to tweet get a little bit more. And this comes 316 00:19:04,160 --> 00:19:09,760 Speaker 1: to a second essential component of losing weight. If that's 317 00:19:09,800 --> 00:19:15,760 Speaker 1: your goal constantly, you know, bring that up. Gotta be 318 00:19:15,840 --> 00:19:19,760 Speaker 1: honest about what you eat. You gotta be honest. And 319 00:19:20,400 --> 00:19:24,000 Speaker 1: that's the thing. This the scale. Your results will tell 320 00:19:24,080 --> 00:19:28,280 Speaker 1: if you're being honest. And when your goals are so lofty, 321 00:19:29,040 --> 00:19:32,800 Speaker 1: you're gonna be more honest when you're invested that much. 322 00:19:34,119 --> 00:19:36,560 Speaker 1: So you gotta be honest. You gotta take a look 323 00:19:36,600 --> 00:19:39,560 Speaker 1: at what you do. And bodybuilding taught me that I 324 00:19:39,640 --> 00:19:42,280 Speaker 1: didn't realize how much I snacked. I didn't realize how 325 00:19:42,359 --> 00:19:45,639 Speaker 1: many b l T s I was doing throughout the day, bites, 326 00:19:45,760 --> 00:19:50,480 Speaker 1: licks and tastes. So when you're truly going nine, when 327 00:19:50,680 --> 00:19:54,720 Speaker 1: you really want to uh to lose some weight and listen, 328 00:19:54,880 --> 00:19:57,720 Speaker 1: I should also say, if your goal is to lose 329 00:19:57,760 --> 00:20:01,200 Speaker 1: ten pounds or you know, just less than the that 330 00:20:01,320 --> 00:20:03,040 Speaker 1: doesn't have to be a super lofty goal. You just 331 00:20:03,119 --> 00:20:05,960 Speaker 1: have to clean it up, is the point. You have to, Yes, 332 00:20:06,080 --> 00:20:09,440 Speaker 1: eat a little bit healthier is the point. And so 333 00:20:10,119 --> 00:20:12,840 Speaker 1: for me, because I need to lose that twenty pounds, 334 00:20:14,040 --> 00:20:15,760 Speaker 1: I need to tweak it. I need to be honest. 335 00:20:15,840 --> 00:20:19,520 Speaker 1: I need to take out those more of those cheats 336 00:20:19,600 --> 00:20:22,160 Speaker 1: that I'm doing throughout the day. And cheats not even 337 00:20:22,200 --> 00:20:25,359 Speaker 1: the right word. I need to eat even more healthy foods. 338 00:20:26,200 --> 00:20:30,480 Speaker 1: So how do you do that? You eat the same 339 00:20:30,640 --> 00:20:33,600 Speaker 1: foods generally speaking. I've talked about this on so many 340 00:20:33,640 --> 00:20:36,080 Speaker 1: other shows, and you know the studies show that. And 341 00:20:36,160 --> 00:20:37,720 Speaker 1: by the way, I'm gonna give you some studies in 342 00:20:37,800 --> 00:20:41,040 Speaker 1: this episode as well. But it's gonna be about weighing yourself, 343 00:20:41,119 --> 00:20:43,320 Speaker 1: which I'm getting to all right. So you need to 344 00:20:43,359 --> 00:20:46,760 Speaker 1: control your environment. You need to eat primarily the same foods. 345 00:20:47,040 --> 00:20:49,240 Speaker 1: So if you have too many varied foods, you don't 346 00:20:49,320 --> 00:20:53,400 Speaker 1: know how many cowies you're getting in. So people who 347 00:20:53,720 --> 00:20:58,200 Speaker 1: lose weight and maintain that weight loss generally control what 348 00:20:58,400 --> 00:21:00,920 Speaker 1: they eat and eat the same types of foods, the 349 00:21:00,960 --> 00:21:04,040 Speaker 1: same foods. They get the same sandwich from the same 350 00:21:04,119 --> 00:21:07,240 Speaker 1: place or the same salad, you know, numerous times throughout 351 00:21:07,240 --> 00:21:09,080 Speaker 1: the week. And I'm living proof of that as well. 352 00:21:09,880 --> 00:21:12,840 Speaker 1: So I've talked about how I'll have three different breakfasts 353 00:21:13,000 --> 00:21:16,000 Speaker 1: that I will rotate, and I even when I am 354 00:21:16,160 --> 00:21:19,080 Speaker 1: losing twenty pounds for a race, i am still eating 355 00:21:19,200 --> 00:21:24,000 Speaker 1: five to six meals a day. Is so important. Weight 356 00:21:24,080 --> 00:21:27,640 Speaker 1: loss doesn't come from an empty plate. Weight loss comes 357 00:21:27,720 --> 00:21:34,760 Speaker 1: from fueling yourself just perfectly or not perfectly, but perfectly 358 00:21:34,800 --> 00:21:37,680 Speaker 1: for your goals. And you have to eat. And here's 359 00:21:37,680 --> 00:21:41,159 Speaker 1: the thing. I am exercising more, so that's where part 360 00:21:41,200 --> 00:21:43,840 Speaker 1: of the weight loss obviously comes from. I'm expending more, 361 00:21:44,160 --> 00:21:47,800 Speaker 1: i am taking in less. So it becomes utterly crucial 362 00:21:48,520 --> 00:21:50,960 Speaker 1: that what I eat is enough because I need to 363 00:21:51,040 --> 00:21:54,280 Speaker 1: fuel those longer runs. I need to fuel those you know, 364 00:21:54,440 --> 00:21:58,320 Speaker 1: sometimes three four workouts a day. So this is why 365 00:21:58,840 --> 00:22:01,080 Speaker 1: when we talk about internet and fasting, we talked about 366 00:22:01,119 --> 00:22:04,879 Speaker 1: dieting and and deprivation and not eating. It's not the 367 00:22:04,960 --> 00:22:08,879 Speaker 1: way to do it, in my opinion and experience. So 368 00:22:10,200 --> 00:22:12,639 Speaker 1: you control your environment. I need to have the foods 369 00:22:12,680 --> 00:22:15,000 Speaker 1: I need right there in my kitchen ready to go 370 00:22:15,280 --> 00:22:17,960 Speaker 1: as convenient as possible. So you figure that out for you. 371 00:22:18,240 --> 00:22:23,480 Speaker 1: You buy in bulk whenever possible. My go to protein shakes, 372 00:22:23,520 --> 00:22:26,840 Speaker 1: I'm gonna get three cases, and when I'm down to 373 00:22:26,920 --> 00:22:29,399 Speaker 1: one case, I'm ordering another one Amazon, one of the 374 00:22:29,440 --> 00:22:33,200 Speaker 1: greatest things for us. And in two days or the 375 00:22:33,320 --> 00:22:36,320 Speaker 1: next day, I've got what I need. So you need 376 00:22:36,359 --> 00:22:37,879 Speaker 1: to figure out the foods. And I will give you 377 00:22:38,000 --> 00:22:40,840 Speaker 1: some examples, but it's different for everybody. That you are 378 00:22:40,920 --> 00:22:43,359 Speaker 1: going to eat the healthy five to six meals a 379 00:22:43,480 --> 00:22:47,720 Speaker 1: day as I talk about so frequently, healthy carbs, healthy 380 00:22:47,800 --> 00:22:51,600 Speaker 1: proteins jump right ahead a little bit. So for me, 381 00:22:51,920 --> 00:22:57,520 Speaker 1: that's oatmeal, that's still fruits, eggs, fish, chicken. Yes, I'm 382 00:22:57,560 --> 00:22:59,840 Speaker 1: gonna do some protein powder. Yes, I'm gonna do some 383 00:23:00,040 --> 00:23:06,040 Speaker 1: premade protein shakes. I'm gonna eat less cookies. Yes, I 384 00:23:06,119 --> 00:23:08,600 Speaker 1: have cookies every now and again. Yes, I I have, 385 00:23:09,080 --> 00:23:14,719 Speaker 1: you know, sweets. So that's where the ten comes from. 386 00:23:14,800 --> 00:23:18,440 Speaker 1: If I'm I'm always eating what I just said, I 387 00:23:18,480 --> 00:23:21,879 Speaker 1: always have oatmeal and fruits and eggs. I Am just 388 00:23:22,000 --> 00:23:24,439 Speaker 1: going to cut back on that twenty a little bit. 389 00:23:25,000 --> 00:23:29,600 Speaker 1: And that's where the honesty comes in. Everybody, you still 390 00:23:29,720 --> 00:23:32,520 Speaker 1: have it, you just don't have as much. I don't 391 00:23:32,520 --> 00:23:36,119 Speaker 1: cut alcohol out completely. I just have a little bit 392 00:23:36,200 --> 00:23:40,240 Speaker 1: less throughout. You know, maybe one glass less from doing 393 00:23:40,640 --> 00:23:43,880 Speaker 1: two or three on a longer weekend night. Then it's 394 00:23:43,960 --> 00:23:49,879 Speaker 1: one less over time that adds up. So it's not 395 00:23:50,080 --> 00:23:53,960 Speaker 1: a dramatic change. And that's why it's so shocking for 396 00:23:54,080 --> 00:23:56,200 Speaker 1: people because they still see me eating pretty much that 397 00:23:56,320 --> 00:24:00,160 Speaker 1: I always did. I'm exercising that little bit more war 398 00:24:01,119 --> 00:24:04,119 Speaker 1: for me because I'm already exercising the lots. We'll go, oh, 399 00:24:04,160 --> 00:24:07,119 Speaker 1: well you're doing no, it's it's yes, it's more, but 400 00:24:07,240 --> 00:24:11,960 Speaker 1: it's not exponentially more. And I'm taking in a little 401 00:24:12,000 --> 00:24:15,840 Speaker 1: bit less of the bad stuff. Okay, and by bad 402 00:24:15,920 --> 00:24:20,680 Speaker 1: I mean again wrong term, you know, less healthy, more 403 00:24:20,760 --> 00:24:27,440 Speaker 1: calorically dense um. And that's super important to know. You 404 00:24:27,640 --> 00:24:31,080 Speaker 1: have to give it time. You have to give it time. 405 00:24:31,760 --> 00:24:33,720 Speaker 1: You know, we're gonna take one more break and then 406 00:24:33,760 --> 00:24:36,280 Speaker 1: we're gonna get right into the final bunch of points 407 00:24:37,720 --> 00:24:39,560 Speaker 1: on how I do and this is this is how 408 00:24:39,640 --> 00:24:44,879 Speaker 1: I do it. But it's also what I used with 409 00:24:45,119 --> 00:24:47,080 Speaker 1: all of my clients back when I was working with them. 410 00:24:47,520 --> 00:24:50,439 Speaker 1: The event goal cleaning up the diet a little bit, 411 00:24:50,520 --> 00:24:53,200 Speaker 1: figuring out what foods work for them, making sure their 412 00:24:53,240 --> 00:24:56,800 Speaker 1: homes were stocked with it so they didn't not have 413 00:24:57,040 --> 00:24:58,720 Speaker 1: that right in front of them and ready to go 414 00:24:59,160 --> 00:25:00,840 Speaker 1: when they needed it. All one final break when we 415 00:25:00,920 --> 00:25:02,520 Speaker 1: come back, I'm gonna bring this all home. We'll be 416 00:25:02,640 --> 00:25:14,760 Speaker 1: right back talking all about how to lose weight if 417 00:25:15,040 --> 00:25:17,159 Speaker 1: that is your goal, and for so many people it is. 418 00:25:17,240 --> 00:25:21,080 Speaker 1: And I'm just using myself as an example today because hey, 419 00:25:21,200 --> 00:25:24,240 Speaker 1: people ask and you can learn from me as we 420 00:25:24,320 --> 00:25:27,359 Speaker 1: can learn from everybody, and that, as I've said before, 421 00:25:27,560 --> 00:25:29,879 Speaker 1: for me, is one of the most powerful ways is 422 00:25:29,920 --> 00:25:33,280 Speaker 1: to follow someone who's done it. That's how I achieved 423 00:25:33,440 --> 00:25:36,440 Speaker 1: just about everything in my career. I saw someone who 424 00:25:36,560 --> 00:25:38,399 Speaker 1: had achieved what I wanted in the industry, and I 425 00:25:38,880 --> 00:25:40,600 Speaker 1: studied what they did, and I followed that and I 426 00:25:40,640 --> 00:25:45,320 Speaker 1: didn't do it exactly the way they did. I tweaked 427 00:25:45,320 --> 00:25:47,359 Speaker 1: it a little bit. And that's what you will do 428 00:25:47,480 --> 00:25:49,720 Speaker 1: with the information I give you about how I lose 429 00:25:49,760 --> 00:25:53,680 Speaker 1: weight for my races. But let me reiterate real quickly. 430 00:25:54,440 --> 00:25:56,520 Speaker 1: You need that big goal. You've got to be invested. 431 00:25:56,600 --> 00:25:58,280 Speaker 1: If if it's not that big a deal to you, 432 00:25:58,520 --> 00:26:00,800 Speaker 1: you're not going to do it. You gotta be honest 433 00:26:00,840 --> 00:26:02,840 Speaker 1: about what you're eating. Gotta really sit back and go 434 00:26:03,680 --> 00:26:10,680 Speaker 1: what passes through, you know, through my lips every single time. 435 00:26:10,720 --> 00:26:12,840 Speaker 1: You've got to be aware of that. You got to 436 00:26:12,880 --> 00:26:17,000 Speaker 1: control your environment, and generally speaking, that means eating the 437 00:26:17,080 --> 00:26:22,040 Speaker 1: same foods. But you're gonna find six ten different meals 438 00:26:22,160 --> 00:26:24,800 Speaker 1: that you rotate throughout that five to six meals. And 439 00:26:25,080 --> 00:26:27,280 Speaker 1: what I was alluding to before the break is the 440 00:26:27,400 --> 00:26:30,439 Speaker 1: perfect thing about an event goal is it gives you time, 441 00:26:32,160 --> 00:26:36,200 Speaker 1: so I don't care about weight loss in a week 442 00:26:36,359 --> 00:26:38,640 Speaker 1: or two weeks. All that matters is that long term 443 00:26:38,680 --> 00:26:43,080 Speaker 1: goal that by race day I've achieved that goal. So 444 00:26:43,200 --> 00:26:47,000 Speaker 1: generally speaking, it's perfect because let's say you're taking three 445 00:26:47,119 --> 00:26:51,359 Speaker 1: four months to train for an event, it's awesome. Twelve weeks, 446 00:26:53,240 --> 00:26:58,680 Speaker 1: sixteen weeks. Let's do the math what a generally speaking 447 00:26:59,280 --> 00:27:03,520 Speaker 1: fitness profess estionals say about weight loss one to two 448 00:27:03,560 --> 00:27:06,840 Speaker 1: pounds a week. Math starts to get clearer here, doesn't it. 449 00:27:07,520 --> 00:27:11,080 Speaker 1: So if I'm training for an event that's four months off, 450 00:27:11,359 --> 00:27:15,879 Speaker 1: sixteen weeks away, my goal is one to two pounds 451 00:27:15,920 --> 00:27:18,440 Speaker 1: a week. Now two pounds will give me get me 452 00:27:18,520 --> 00:27:23,520 Speaker 1: way above my goal one pound plus or minus. That's 453 00:27:23,560 --> 00:27:27,720 Speaker 1: sixteen sixteen weeks, sixteen pounds. So some weeks it's gonna 454 00:27:27,720 --> 00:27:29,399 Speaker 1: be a little bit more, some weeks it's gonna be 455 00:27:29,400 --> 00:27:33,600 Speaker 1: a little bit less, and by event day I am there. 456 00:27:34,320 --> 00:27:39,800 Speaker 1: So time gotta give it time. You've gotta give it time. 457 00:27:41,720 --> 00:27:45,040 Speaker 1: And this is the final. If you said three things, 458 00:27:46,800 --> 00:27:49,200 Speaker 1: four things, you got invest in that goal. As we 459 00:27:49,280 --> 00:27:52,240 Speaker 1: talked about, you got to control your environment. You gotta 460 00:27:52,280 --> 00:27:55,679 Speaker 1: give it time. And then and here's where the studies 461 00:27:55,680 --> 00:27:57,640 Speaker 1: are gonna come in. This is interesting, A long way 462 00:27:57,680 --> 00:28:01,160 Speaker 1: around to get to this, But I myself, I started. 463 00:28:01,160 --> 00:28:03,200 Speaker 1: I don't weigh myself unless I'm getting ready for an event, 464 00:28:03,720 --> 00:28:06,239 Speaker 1: and don't I know what I eat. I know when 465 00:28:06,280 --> 00:28:08,760 Speaker 1: I'm heavier. I can see it in the mirror, I 466 00:28:08,840 --> 00:28:13,160 Speaker 1: can feel it. And that's what's always amazed me about weight. 467 00:28:14,560 --> 00:28:17,800 Speaker 1: There is a difference between body fat and muscle when 468 00:28:17,880 --> 00:28:20,600 Speaker 1: it's on the scale, and the more you know your body, 469 00:28:20,680 --> 00:28:23,879 Speaker 1: the more you'll know that. But the scale is a tool, 470 00:28:25,280 --> 00:28:28,000 Speaker 1: and it could be a very powerful tool. And as 471 00:28:28,080 --> 00:28:30,960 Speaker 1: the saying goes, you can't measure it, you can't manage it. 472 00:28:32,880 --> 00:28:36,840 Speaker 1: And so this is something I love talking about things 473 00:28:36,920 --> 00:28:39,720 Speaker 1: where I kind of have a problem with the majority 474 00:28:39,760 --> 00:28:43,280 Speaker 1: of the research. So for so many years, and I'll 475 00:28:43,280 --> 00:28:46,280 Speaker 1: get to the three studies to support this, they say, 476 00:28:46,560 --> 00:28:50,560 Speaker 1: the studies show people who weigh themselves more frequently lose 477 00:28:50,600 --> 00:28:53,800 Speaker 1: more weight. I'll give you those studies shortly. And I 478 00:28:53,800 --> 00:28:57,520 Speaker 1: always bought that because if a pound is thirty calories 479 00:28:58,400 --> 00:29:02,080 Speaker 1: and you're gonna lose one pound a week one to two, 480 00:29:02,640 --> 00:29:04,440 Speaker 1: that scale is not gonna move very much every day. 481 00:29:04,920 --> 00:29:07,160 Speaker 1: I should qualify that it's not gonna move very much 482 00:29:07,200 --> 00:29:09,320 Speaker 1: with the fat loss. It's actually going to move a 483 00:29:09,400 --> 00:29:11,840 Speaker 1: lot based on water retention and a whole host of 484 00:29:11,880 --> 00:29:15,200 Speaker 1: other things that aren't going to show the body fat, 485 00:29:16,200 --> 00:29:18,760 Speaker 1: which is why you generally want a better scale and 486 00:29:18,960 --> 00:29:21,360 Speaker 1: use body fat as a as a as a metric 487 00:29:21,440 --> 00:29:23,920 Speaker 1: as well. But if you weigh yourself every day, they're 488 00:29:23,920 --> 00:29:27,760 Speaker 1: gonna be tiny changes in what you actually did and 489 00:29:27,880 --> 00:29:30,400 Speaker 1: big changes in things that aren't really related to your 490 00:29:30,400 --> 00:29:34,440 Speaker 1: weight loss. So this is a really interesting topic. And 491 00:29:34,520 --> 00:29:37,600 Speaker 1: I would say this is why I am different than 492 00:29:37,640 --> 00:29:40,120 Speaker 1: most people is I'll tell you when in my experience 493 00:29:40,320 --> 00:29:43,520 Speaker 1: and what I I kind of have a problem with 494 00:29:43,640 --> 00:29:46,600 Speaker 1: the research, but I believe it and it works for 495 00:29:46,760 --> 00:29:50,760 Speaker 1: most people, and it works for me when I trained 496 00:29:50,800 --> 00:29:53,240 Speaker 1: for an event. But here's how I do it. Okay, 497 00:29:53,360 --> 00:29:56,360 Speaker 1: I have a WiFi scale, so they have just incredible scales. 498 00:29:56,400 --> 00:29:59,080 Speaker 1: Now you get on the scale, you weigh yourself. You 499 00:29:59,160 --> 00:30:00,800 Speaker 1: see the numbers on this gale, but it also goes 500 00:30:00,840 --> 00:30:03,160 Speaker 1: to your phone. It goes to an app, and so 501 00:30:03,240 --> 00:30:05,040 Speaker 1: it's right there. You don't have to write anything down, 502 00:30:05,400 --> 00:30:07,800 Speaker 1: and it's an amazing way to see your numbers and 503 00:30:08,080 --> 00:30:09,680 Speaker 1: and you get the body fat. You can get so 504 00:30:09,760 --> 00:30:12,600 Speaker 1: many different metrics, and yes it's not perfectly accurate, but 505 00:30:12,960 --> 00:30:16,840 Speaker 1: who cares. The goal is to decrease it. I don't. 506 00:30:16,840 --> 00:30:20,440 Speaker 1: I don't start a weight loss program for an event 507 00:30:20,680 --> 00:30:22,840 Speaker 1: and and say I want to be ex body fat. 508 00:30:23,560 --> 00:30:26,360 Speaker 1: I just I want to get down that the weight period. 509 00:30:27,840 --> 00:30:29,960 Speaker 1: So it's not a specific my body's gonna tell me 510 00:30:30,120 --> 00:30:33,520 Speaker 1: is the bottom line when it's healthiest. I've learned that 511 00:30:33,600 --> 00:30:35,960 Speaker 1: it was a little more high level stuff. But my 512 00:30:36,080 --> 00:30:39,360 Speaker 1: point is you don't pick an arbitrary number necessarily. It's 513 00:30:39,400 --> 00:30:42,680 Speaker 1: just that weight loss goal and one to two pounds 514 00:30:42,920 --> 00:30:44,840 Speaker 1: and that is going to get you there and getting 515 00:30:44,840 --> 00:30:47,720 Speaker 1: a little healthier. Right. So I get on the scale 516 00:30:48,080 --> 00:30:52,280 Speaker 1: every morning, but I don't always look at it. I 517 00:30:52,360 --> 00:30:55,880 Speaker 1: want a record of it. So my advice used to 518 00:30:55,960 --> 00:30:57,880 Speaker 1: be to weigh yourself once a week, and that is 519 00:30:57,960 --> 00:31:00,920 Speaker 1: what some people do and works for them, and that's 520 00:31:00,960 --> 00:31:04,280 Speaker 1: what the research will show as well. But by and large, 521 00:31:05,160 --> 00:31:07,200 Speaker 1: you want to weight yourself every day is what the 522 00:31:07,240 --> 00:31:09,000 Speaker 1: research is showing. Let me jump right to it instead 523 00:31:09,040 --> 00:31:12,560 Speaker 1: of keep talking about it. All right, studies real quickly, 524 00:31:12,680 --> 00:31:15,000 Speaker 1: because we we got to have the studies here. First 525 00:31:15,040 --> 00:31:18,680 Speaker 1: study title is the impact of regular self weighing on 526 00:31:18,760 --> 00:31:22,480 Speaker 1: weight management? A systematic literature review is awesome, right, They're 527 00:31:22,480 --> 00:31:26,520 Speaker 1: looking at numerous studies on people weighing themselves and how 528 00:31:26,560 --> 00:31:29,720 Speaker 1: it affects weight management. And this was in the International 529 00:31:29,840 --> 00:31:34,880 Speaker 1: Journal of Behavioral Nutrition and Physical Activity two thousand eight November. 530 00:31:35,280 --> 00:31:38,240 Speaker 1: All right, and just a systematic a review of the literature. 531 00:31:38,600 --> 00:31:41,720 Speaker 1: They looked at twelve studies and findings from eleven of 532 00:31:41,760 --> 00:31:45,400 Speaker 1: the twelve indicated that more frequent self weighing was associated 533 00:31:45,440 --> 00:31:50,160 Speaker 1: with greater weight loss or weight gain prevention. Specifically, individuals 534 00:31:50,200 --> 00:31:53,800 Speaker 1: who reported self weighing weekly or daily, typically over a 535 00:31:53,840 --> 00:31:56,720 Speaker 1: period of several months, held a one to three kilogram 536 00:31:57,040 --> 00:32:00,400 Speaker 1: advantage over individuals who did not. Not a huge amount 537 00:32:00,400 --> 00:32:03,000 Speaker 1: of weight, but it's it's something, right, and so their 538 00:32:03,040 --> 00:32:06,520 Speaker 1: conclusion was based on the consistency of the evidence reviewed. 539 00:32:07,000 --> 00:32:10,680 Speaker 1: Frequent self weighing at the very least seemed to be 540 00:32:10,800 --> 00:32:13,880 Speaker 1: a good predictor of moderate weight loss, less weight regain, 541 00:32:14,080 --> 00:32:17,840 Speaker 1: or the avoidance of initial weight gain in adults. But 542 00:32:17,960 --> 00:32:20,880 Speaker 1: they did say other open questions to be pursued include 543 00:32:20,920 --> 00:32:25,320 Speaker 1: the optimal dose of self weighing, And that's what you know. 544 00:32:25,960 --> 00:32:27,920 Speaker 1: We're talking about do you weigh yourself every day once 545 00:32:27,960 --> 00:32:30,479 Speaker 1: a week, it's what works for you. We'll come back 546 00:32:30,560 --> 00:32:33,800 Speaker 1: to that second study, self weighing in Weight gain prevention 547 00:32:33,920 --> 00:32:36,720 Speaker 1: and weight loss trials, and this was the Annals of 548 00:32:36,840 --> 00:32:41,400 Speaker 1: Behavioral Medicine two thousand five December. Purpose of this study 549 00:32:41,640 --> 00:32:45,120 Speaker 1: was to determine whether more frequent self weighing had a 550 00:32:45,320 --> 00:32:48,880 Speaker 1: positive influence on weight loss or weight gain prevention. And 551 00:32:48,960 --> 00:32:53,240 Speaker 1: they looked at two groups, uh just over twelve hundred 552 00:32:53,640 --> 00:32:56,360 Speaker 1: who were enrolled in a weight gain prevention trial and 553 00:32:56,440 --> 00:32:59,040 Speaker 1: an eighteen hundred adults who were in a weight loss trial. 554 00:32:59,520 --> 00:33:02,800 Speaker 1: They can usian the same thing. Results support the idea 555 00:33:02,840 --> 00:33:05,760 Speaker 1: that daily weighing is valuable to individuals trying to lose 556 00:33:05,800 --> 00:33:08,840 Speaker 1: weight or prevent weight gain. And the final study is 557 00:33:09,360 --> 00:33:14,400 Speaker 1: frequent self weighing associated with poor body satisfaction findings from 558 00:33:14,400 --> 00:33:18,480 Speaker 1: a phone based weight loss trial, so different kind of 559 00:33:18,560 --> 00:33:22,280 Speaker 1: a study here they were calling people up. And this 560 00:33:22,440 --> 00:33:26,120 Speaker 1: was in the Journal of Nutrition, Education and Behavior November 561 00:33:26,440 --> 00:33:30,000 Speaker 1: two thousand nine. And the objective pretty close to the 562 00:33:30,080 --> 00:33:33,080 Speaker 1: other two to examine the effect of self weighing frequency 563 00:33:33,200 --> 00:33:35,920 Speaker 1: on weight change and body satisfaction. So they were also 564 00:33:35,960 --> 00:33:39,880 Speaker 1: looking at that, and the observational study found that from 565 00:33:39,920 --> 00:33:44,040 Speaker 1: a six month randomized controlled telephone based weight lost trial, 566 00:33:44,480 --> 00:33:47,440 Speaker 1: participants who increase their frequency of self weighing over that 567 00:33:47,600 --> 00:33:52,280 Speaker 1: trial period six months demonstrated significantly better weight loss outcomes 568 00:33:52,560 --> 00:33:55,240 Speaker 1: than those who maintained or decrease their frequency of self 569 00:33:55,280 --> 00:34:01,160 Speaker 1: weigh Okay, long way around, but the scale I use. 570 00:34:01,280 --> 00:34:04,680 Speaker 1: So again we're talking about me, which is weird, even 571 00:34:04,720 --> 00:34:06,680 Speaker 1: though yes, I know that many people are like, you know, 572 00:34:07,200 --> 00:34:10,279 Speaker 1: we're all going to learn from each other. I learned 573 00:34:10,280 --> 00:34:12,680 Speaker 1: from my clients. You're gonna take certain things that I 574 00:34:12,840 --> 00:34:15,239 Speaker 1: do to get that weight loss because you know, I 575 00:34:15,480 --> 00:34:17,880 Speaker 1: get the question all the time. People will see me go, 576 00:34:18,160 --> 00:34:20,040 Speaker 1: holy cow, how do you do this for every race 577 00:34:20,120 --> 00:34:23,520 Speaker 1: you're losing? You know this weight? The scale for me 578 00:34:23,719 --> 00:34:26,520 Speaker 1: is one thing. It's in my bathroom all the time. 579 00:34:26,719 --> 00:34:30,680 Speaker 1: But I don't get on at generally speaking, unless I'm 580 00:34:30,719 --> 00:34:33,279 Speaker 1: training for that race. And so again, I get on it. 581 00:34:33,840 --> 00:34:35,239 Speaker 1: And here's how I used to do it. I get 582 00:34:35,280 --> 00:34:36,880 Speaker 1: on it and I go. I would know that I 583 00:34:37,000 --> 00:34:39,520 Speaker 1: had done two more workouts than normal and eating a 584 00:34:39,560 --> 00:34:41,000 Speaker 1: little better, and I would get on it and it 585 00:34:41,040 --> 00:34:42,920 Speaker 1: would say I was one pound as soon as I 586 00:34:42,960 --> 00:34:45,879 Speaker 1: saw that number click up one one pound over from 587 00:34:45,920 --> 00:34:50,239 Speaker 1: the day before I jump off, jump off. So now 588 00:34:50,360 --> 00:34:53,040 Speaker 1: what I do is I get on it. Sometimes I 589 00:34:53,120 --> 00:34:56,160 Speaker 1: look at it. Most often I don't, and I look 590 00:34:56,239 --> 00:34:59,000 Speaker 1: at it once a week at that number and I'll 591 00:34:59,000 --> 00:35:00,440 Speaker 1: open up the app to do that, or I will 592 00:35:00,480 --> 00:35:03,520 Speaker 1: look at the number on the scale. So my point 593 00:35:03,600 --> 00:35:07,360 Speaker 1: is this, it's different for everyone. The scale is a tool. 594 00:35:07,520 --> 00:35:09,920 Speaker 1: Whether you use it every day, as I know many 595 00:35:10,000 --> 00:35:13,920 Speaker 1: of my clients did too great success, or you do 596 00:35:14,000 --> 00:35:17,360 Speaker 1: it once a week as I do. Generally that's the 597 00:35:17,440 --> 00:35:21,879 Speaker 1: number I look at and with success, or you don't 598 00:35:21,880 --> 00:35:23,399 Speaker 1: do it at all. Some people don't need it at all, 599 00:35:23,880 --> 00:35:25,759 Speaker 1: and and that's fine too, But it's a tool. It's 600 00:35:25,800 --> 00:35:27,800 Speaker 1: a tool I use, and it's it's powerful for me. 601 00:35:28,160 --> 00:35:31,600 Speaker 1: And then I love seeing that number go down in 602 00:35:31,680 --> 00:35:34,200 Speaker 1: the chart. And let me say this, my experience has 603 00:35:34,280 --> 00:35:39,879 Speaker 1: been having done this many times now successfully, you don't 604 00:35:39,960 --> 00:35:44,000 Speaker 1: lose I don't lose weight right away, and then I 605 00:35:44,080 --> 00:35:49,160 Speaker 1: lose some and then it plateaus. That's where people get 606 00:35:49,200 --> 00:35:54,040 Speaker 1: in trouble, and then it drops precipitously, so it takes time, 607 00:35:54,520 --> 00:35:57,600 Speaker 1: and so their peaks and their valleys right, So you 608 00:35:57,719 --> 00:36:00,400 Speaker 1: lose it your plateau, you lose. It's different for everyone, 609 00:36:00,440 --> 00:36:03,320 Speaker 1: based again on what you're doing, but just know that 610 00:36:03,440 --> 00:36:05,480 Speaker 1: that plateau. I see it all the time, but I 611 00:36:05,600 --> 00:36:09,880 Speaker 1: don't get down on myself. And as I bring this 612 00:36:10,040 --> 00:36:15,040 Speaker 1: to a close, this is where the honesty comes in. 613 00:36:16,960 --> 00:36:18,720 Speaker 1: And this is why when I get on that scale. 614 00:36:18,800 --> 00:36:20,960 Speaker 1: Let's say I just did a two hour run the 615 00:36:21,040 --> 00:36:24,280 Speaker 1: day prior, and I know that I took in fewer calories, 616 00:36:24,600 --> 00:36:26,800 Speaker 1: and I get on that scale and it either doesn't 617 00:36:26,880 --> 00:36:30,200 Speaker 1: have it's the same weight or even up. I know 618 00:36:31,560 --> 00:36:36,320 Speaker 1: that that's fluid retention or something. But I know what 619 00:36:36,440 --> 00:36:39,279 Speaker 1: I did the day before, and I know that I'm 620 00:36:39,320 --> 00:36:44,920 Speaker 1: on track. And this is the higher level stuff that 621 00:36:45,000 --> 00:36:47,920 Speaker 1: you have to wrap your head around. When you know 622 00:36:48,200 --> 00:36:53,000 Speaker 1: you expended more energy and you know you took in 623 00:36:53,560 --> 00:36:58,640 Speaker 1: an eight cleaner to use that term, I don't care 624 00:36:58,719 --> 00:37:00,520 Speaker 1: what that number on the scale is. Then that day, 625 00:37:01,320 --> 00:37:05,239 Speaker 1: I'm gonna track it and I'm gonna get off, I'm 626 00:37:05,239 --> 00:37:06,719 Speaker 1: gonna get back on the next day, and I'm gonna 627 00:37:06,760 --> 00:37:10,040 Speaker 1: stick with my program. And that's why when you only 628 00:37:10,200 --> 00:37:15,000 Speaker 1: use the scale, you can run into trouble, but you're 629 00:37:15,040 --> 00:37:17,759 Speaker 1: gonna figure out what you need how you're going to 630 00:37:17,920 --> 00:37:23,360 Speaker 1: use that scale to help you with your goals. And 631 00:37:23,520 --> 00:37:27,920 Speaker 1: for me, I love at the end of a month. 632 00:37:28,280 --> 00:37:30,640 Speaker 1: I'm channerly not you know. Yes, I'll look at it 633 00:37:30,800 --> 00:37:34,640 Speaker 1: once a week for the most part, but it's truly 634 00:37:34,680 --> 00:37:37,200 Speaker 1: the end of the month. Give me four weeks and 635 00:37:37,280 --> 00:37:38,880 Speaker 1: then I want to see that five to six to 636 00:37:39,000 --> 00:37:43,879 Speaker 1: eight pounds or more. And give me that second month 637 00:37:45,920 --> 00:37:48,279 Speaker 1: where the true change happens, and then the third month. 638 00:37:48,680 --> 00:37:50,759 Speaker 1: But I'm gonna give it months. I'm not going to 639 00:37:50,880 --> 00:37:56,600 Speaker 1: freak out about what happens daily because I know, and 640 00:37:56,719 --> 00:37:59,879 Speaker 1: you have to know when you are doing more extra 641 00:38:00,040 --> 00:38:02,439 Speaker 1: size and when you are cleaning up what you eat. 642 00:38:04,120 --> 00:38:08,640 Speaker 1: It's going to happen not necessarily in a window, and 643 00:38:08,800 --> 00:38:10,840 Speaker 1: that's where you can run into problems, all right. So 644 00:38:11,160 --> 00:38:14,920 Speaker 1: that's how I use the scale and the app and 645 00:38:15,000 --> 00:38:22,080 Speaker 1: I love doing it. I love doing it. It teaches 646 00:38:22,160 --> 00:38:24,239 Speaker 1: me so much. It keeps me on track as well. 647 00:38:25,000 --> 00:38:28,320 Speaker 1: And I love seeing, you know, the day before my 648 00:38:28,440 --> 00:38:33,560 Speaker 1: event that chart. It's super motivating, and that's how we 649 00:38:33,719 --> 00:38:38,839 Speaker 1: use technology to help motivate us. And let me kind 650 00:38:38,880 --> 00:38:42,840 Speaker 1: of finish with that. So one final way, and it 651 00:38:42,920 --> 00:38:48,120 Speaker 1: goes back to the investing financially but also psychologically in 652 00:38:48,200 --> 00:38:52,760 Speaker 1: your weight loss goal. Is invest in gear, motivating things 653 00:38:52,920 --> 00:38:56,279 Speaker 1: that help get you there. You know, for triathletes it's 654 00:38:56,360 --> 00:38:58,839 Speaker 1: it's bikes and swim gear and and all that kind 655 00:38:58,880 --> 00:39:02,680 Speaker 1: of fun stuff and and technology. But if you're just 656 00:39:03,000 --> 00:39:05,960 Speaker 1: you know, trying to drop that weight, it can be clothing, 657 00:39:06,239 --> 00:39:08,880 Speaker 1: workout clothing, stuff you feel you look good in and 658 00:39:09,080 --> 00:39:12,600 Speaker 1: and feels good to you. And maybe it's the WiFi 659 00:39:12,680 --> 00:39:16,040 Speaker 1: scale I just talked about. Maybe it's a fitness tracker, 660 00:39:16,160 --> 00:39:19,239 Speaker 1: a watch, a step track or counter. Maybe it's a 661 00:39:19,320 --> 00:39:23,880 Speaker 1: new piece of exercise equipment. But you need those tools 662 00:39:24,400 --> 00:39:26,560 Speaker 1: to help a get you to that to that goal 663 00:39:27,080 --> 00:39:30,080 Speaker 1: and and be to motivate you. You go, oh, I 664 00:39:30,200 --> 00:39:33,200 Speaker 1: just bought this, you know, these new pair of shoes. 665 00:39:33,360 --> 00:39:35,440 Speaker 1: I'm excited to try them out and I think they 666 00:39:35,520 --> 00:39:41,239 Speaker 1: look cool. So it's all connected. It's all connected, and 667 00:39:42,000 --> 00:39:44,920 Speaker 1: you can do it. You can do it. And let 668 00:39:44,960 --> 00:39:48,560 Speaker 1: me say this. You know, I have to say this 669 00:39:48,600 --> 00:39:51,160 Speaker 1: because I've had people say to me and man, if 670 00:39:51,200 --> 00:39:54,239 Speaker 1: you're probably thinking it right now, it's not healthy. It's 671 00:39:54,239 --> 00:39:57,120 Speaker 1: not healthy for you to do that yo yo weight 672 00:39:57,200 --> 00:40:02,399 Speaker 1: loss type thing. It's different. Okay, So it's not it's 673 00:40:02,400 --> 00:40:05,399 Speaker 1: a lot of muscle. It's a lot of muscle. It's 674 00:40:05,480 --> 00:40:10,480 Speaker 1: not the unhealthy fat around you know, my my organs 675 00:40:10,600 --> 00:40:14,120 Speaker 1: that we're talking about here. So I would rather be 676 00:40:14,239 --> 00:40:17,080 Speaker 1: able to stay one way, to not put on as 677 00:40:17,200 --> 00:40:20,799 Speaker 1: much muscle and not have to lose that for the race. 678 00:40:21,360 --> 00:40:23,480 Speaker 1: But my goals were pretty lofty to run a sub 679 00:40:23,600 --> 00:40:25,919 Speaker 1: three hour marathon, to do an iron Man and under 680 00:40:26,280 --> 00:40:28,719 Speaker 1: ten hours, you know, so I have to lose more 681 00:40:28,800 --> 00:40:30,680 Speaker 1: muscle than I would want to those guys and the 682 00:40:30,719 --> 00:40:32,480 Speaker 1: guys in front of me if I could lose more 683 00:40:32,560 --> 00:40:34,680 Speaker 1: muscle and be even faster. So I can't even lose 684 00:40:34,719 --> 00:40:39,800 Speaker 1: everything I want. And it's actually again challenging because it 685 00:40:39,960 --> 00:40:41,600 Speaker 1: is hard to lose muscle, and that is one thing 686 00:40:41,680 --> 00:40:44,799 Speaker 1: I can't stress enough. When you truly get there, it's 687 00:40:44,840 --> 00:40:49,279 Speaker 1: great news. And let me say this, it comes back 688 00:40:49,400 --> 00:40:52,719 Speaker 1: so quickly. It's an amazing thing. People used to say, 689 00:40:53,800 --> 00:40:55,480 Speaker 1: you know, they would see me two weeks after an 690 00:40:55,520 --> 00:40:58,320 Speaker 1: event and I would go right back to that workout routine. 691 00:40:58,360 --> 00:41:01,840 Speaker 1: I told you I would change the hypertrophy and the 692 00:41:01,920 --> 00:41:05,319 Speaker 1: muscle memory is phenomenal. Yes, I'm an experiment of one. Yes, 693 00:41:05,600 --> 00:41:08,000 Speaker 1: everyone will not have the results that I do, but 694 00:41:08,280 --> 00:41:10,880 Speaker 1: but pretty darn close if you do most of the 695 00:41:11,000 --> 00:41:14,760 Speaker 1: same things. We all have different genetics obviously different body types, 696 00:41:15,360 --> 00:41:17,919 Speaker 1: but we also have you know, if you lift weights, 697 00:41:18,040 --> 00:41:20,800 Speaker 1: if you eat your protein, you're gonna have some incredible 698 00:41:20,840 --> 00:41:23,600 Speaker 1: results as well. So you know, I'd rather not have 699 00:41:23,719 --> 00:41:26,439 Speaker 1: to lose that weight and do that. But it ties 700 00:41:26,480 --> 00:41:28,719 Speaker 1: into everything I do, and it helps me to help 701 00:41:29,160 --> 00:41:32,799 Speaker 1: you because I learn about eating clean, I learned about 702 00:41:32,840 --> 00:41:37,399 Speaker 1: the behavior modifications I need to make. But you gotta 703 00:41:37,440 --> 00:41:39,800 Speaker 1: give a time. You have to know that it's the 704 00:41:39,880 --> 00:41:42,640 Speaker 1: frequency of the workouts that matter. And know that I 705 00:41:42,719 --> 00:41:44,080 Speaker 1: wake up in the middle of the night when I'm 706 00:41:44,120 --> 00:41:45,960 Speaker 1: going through this three am, and I'm starving, and I 707 00:41:46,000 --> 00:41:48,600 Speaker 1: go downstairs and sometimes I get, you know, five donuts 708 00:41:49,080 --> 00:41:51,760 Speaker 1: or five cookies or whatever it is. Then I'm annoyed. 709 00:41:52,560 --> 00:41:54,640 Speaker 1: But because I ate so well that day, so I 710 00:41:54,840 --> 00:41:58,640 Speaker 1: undershot it. In other words, I didn't need enough healthy foods. 711 00:42:00,440 --> 00:42:04,239 Speaker 1: And so that's how we'll wrap it up here. It's 712 00:42:04,280 --> 00:42:10,800 Speaker 1: not about deprivation. It's about eating as much of the 713 00:42:10,920 --> 00:42:16,600 Speaker 1: healthy stuff as our bodies need. And yes, I'm training, 714 00:42:16,719 --> 00:42:21,520 Speaker 1: you know, for some pretty extreme events oftentimes, but that's 715 00:42:21,560 --> 00:42:24,279 Speaker 1: even more reason that I can't afford to not eat 716 00:42:25,760 --> 00:42:28,759 Speaker 1: and just think of yourself. You're training for life. You 717 00:42:28,880 --> 00:42:31,360 Speaker 1: need to fuel your body. So you know the the 718 00:42:31,480 --> 00:42:35,400 Speaker 1: approach to I have to use, you know, use intermittent 719 00:42:35,480 --> 00:42:38,120 Speaker 1: fasting as the example. It's not about not eating to me, 720 00:42:39,280 --> 00:42:41,760 Speaker 1: it's about finding the foods that work for you, filling 721 00:42:41,800 --> 00:42:44,600 Speaker 1: your house with them, putting them in eyesight, so whenever 722 00:42:44,640 --> 00:42:48,200 Speaker 1: you're hungry. And that's one thing. When I wake up 723 00:42:48,239 --> 00:42:50,480 Speaker 1: at three am, I have to find whether it's that's 724 00:42:50,520 --> 00:42:55,320 Speaker 1: generally going to be like a protein bar hopefully, and 725 00:42:55,520 --> 00:42:57,959 Speaker 1: it changes for different events that I can grab right away. 726 00:42:58,000 --> 00:43:01,640 Speaker 1: You know, I wandered downstairs how to sleep, and boom, 727 00:43:02,480 --> 00:43:05,080 Speaker 1: I've got it ready to go. I thought ahead. I'm 728 00:43:05,160 --> 00:43:09,320 Speaker 1: controlling my environment. I'm being honest, and I'm controlling my 729 00:43:09,480 --> 00:43:12,520 Speaker 1: environment so that when that three am, like a baby, 730 00:43:12,640 --> 00:43:17,680 Speaker 1: I wake up hungry, starving because I didn't eat enough 731 00:43:17,719 --> 00:43:19,680 Speaker 1: healthy food that day before, and then I have to 732 00:43:19,760 --> 00:43:24,440 Speaker 1: rethink and add to that. And it's it's a constant 733 00:43:24,480 --> 00:43:29,319 Speaker 1: experimentation everybody, but it's a fun experimentation. When you're eating 734 00:43:29,360 --> 00:43:34,960 Speaker 1: healthy foods and exercising, there's no failure. But you can 735 00:43:35,000 --> 00:43:37,680 Speaker 1: do all these things. So I hope that helps a 736 00:43:37,719 --> 00:43:41,759 Speaker 1: little bit. But it goes back to and let me 737 00:43:41,800 --> 00:43:44,319 Speaker 1: give you the annoying response I give people when they 738 00:43:44,360 --> 00:43:46,680 Speaker 1: asked me, oh my gosh, how did you how are 739 00:43:46,719 --> 00:43:49,000 Speaker 1: you losing this weight for your race? And the short 740 00:43:49,040 --> 00:43:51,160 Speaker 1: answer I give to my friends, just to torture them, 741 00:43:51,360 --> 00:43:54,600 Speaker 1: is get this crazy great new plan. I think, what 742 00:43:54,760 --> 00:43:58,359 Speaker 1: is it? And I go, I'm exercising more and I'm 743 00:43:58,400 --> 00:44:01,000 Speaker 1: eating less, and at the end of the day, that's 744 00:44:01,000 --> 00:44:05,640 Speaker 1: what it is. That's what it is. And eating less 745 00:44:05,880 --> 00:44:08,680 Speaker 1: of the bad stuff. I should say I'm eating more 746 00:44:08,840 --> 00:44:12,279 Speaker 1: healthy foods, but that's the short answer I give. So 747 00:44:12,400 --> 00:44:16,399 Speaker 1: it's all those things that I talked about that get 748 00:44:16,480 --> 00:44:19,880 Speaker 1: me to that place. How do I get motivated to 749 00:44:20,040 --> 00:44:23,839 Speaker 1: exercise more? Well, it's being invested in that goal. It's 750 00:44:23,880 --> 00:44:27,120 Speaker 1: buying those fun things to keep me motivated. It's buying 751 00:44:27,160 --> 00:44:32,520 Speaker 1: the scale, and how do I eat better? Cleaner? Not 752 00:44:32,640 --> 00:44:37,919 Speaker 1: necessarily less, it's a little less. I'm just cutting back 753 00:44:38,040 --> 00:44:43,280 Speaker 1: on some of that. I'm eating more of the healthy stuff, 754 00:44:43,320 --> 00:44:48,719 Speaker 1: which helps me cut back on that. But my goal 755 00:44:49,040 --> 00:44:52,719 Speaker 1: is such that it's okay, and then when I achieve it, 756 00:44:52,760 --> 00:44:56,799 Speaker 1: I go back. There's no perfect and that's why there 757 00:44:56,880 --> 00:45:01,600 Speaker 1: is an offseason depending on your goals. So there you 758 00:45:01,680 --> 00:45:04,359 Speaker 1: have it. And once again, let me just throw out 759 00:45:04,400 --> 00:45:06,560 Speaker 1: the foods. It's oatmeal is it's such a go to 760 00:45:06,760 --> 00:45:11,640 Speaker 1: for me for breakfast. Fruits, so much fruit, lean sources 761 00:45:11,680 --> 00:45:13,840 Speaker 1: of protein, the eggs, the fish, the chicken. I know 762 00:45:13,960 --> 00:45:16,959 Speaker 1: many people are going vegan now and vegetarian. That's fine. 763 00:45:17,000 --> 00:45:19,840 Speaker 1: Do what you wanna do. Protein powders. I'll do that, 764 00:45:20,719 --> 00:45:23,920 Speaker 1: make my own and oftentimes it's fruit in the protein powders, 765 00:45:24,440 --> 00:45:30,600 Speaker 1: so it's the same foods, it's just a little bit cleaner. 766 00:45:31,400 --> 00:45:34,200 Speaker 1: And let me say this finally, the final thing is 767 00:45:34,200 --> 00:45:37,400 Speaker 1: I'm gonna eat a little less protein. It's important actually 768 00:45:37,760 --> 00:45:40,600 Speaker 1: to help lose the muscle. So if I'm normally doing 769 00:45:40,680 --> 00:45:43,759 Speaker 1: forty protein in a protein shake, I'll cut down to 770 00:45:43,840 --> 00:45:49,080 Speaker 1: lake twenty. Great final little technique that I use. So 771 00:45:49,200 --> 00:45:51,480 Speaker 1: because I have to lose muscle, I'm going to change 772 00:45:51,560 --> 00:45:54,520 Speaker 1: the routine. And I know the losing muscle isn't part 773 00:45:54,560 --> 00:45:55,880 Speaker 1: of it for you, but I have to give you 774 00:45:55,960 --> 00:45:59,680 Speaker 1: all the information because it wouldn't make sense. So my 775 00:46:00,120 --> 00:46:02,680 Speaker 1: my routine changes so I'm not trying to build the muscle, 776 00:46:02,920 --> 00:46:05,360 Speaker 1: and then I'm taking in a little less protein to 777 00:46:05,560 --> 00:46:09,320 Speaker 1: help not build that extra muscle. So my workout routine 778 00:46:10,040 --> 00:46:13,960 Speaker 1: and my nutrition plan support one another. I'm still eating 779 00:46:14,000 --> 00:46:16,200 Speaker 1: the lean sources of protein. I'm just taking in a 780 00:46:16,280 --> 00:46:19,320 Speaker 1: little less. There you have it, all right, So I 781 00:46:19,400 --> 00:46:23,640 Speaker 1: hope that helps somewhat. I get it so frequently from 782 00:46:23,680 --> 00:46:25,840 Speaker 1: the people I am around and and that see on 783 00:46:25,920 --> 00:46:27,799 Speaker 1: social media, and they ask, you know, what are you doing? 784 00:46:28,000 --> 00:46:33,200 Speaker 1: So it's more exercise, it's getting motivated, it's using the scale, 785 00:46:33,920 --> 00:46:36,480 Speaker 1: it's filling my house even more with the healthy foods 786 00:46:37,480 --> 00:46:40,759 Speaker 1: and controlling my environment and being honest. I've said it enough. 787 00:46:41,200 --> 00:46:44,719 Speaker 1: Thank you for listening, questions comments. Tom h Fit is 788 00:46:44,760 --> 00:46:47,640 Speaker 1: my Instagram. Tom h Fit is Twitter as well. If 789 00:46:47,680 --> 00:46:50,720 Speaker 1: you haven't rated the show, please do so super helpful 790 00:46:50,800 --> 00:46:53,200 Speaker 1: and I'm super appreciative when you do a lot of 791 00:46:53,239 --> 00:46:56,160 Speaker 1: people reaching out and asking questions and giving feedback. I 792 00:46:56,280 --> 00:46:59,800 Speaker 1: love it so again. Tom h Fit both Instagram and Twitter, 793 00:47:00,000 --> 00:47:03,320 Speaker 1: and you can go to Fitness Disrupted dot com and 794 00:47:03,520 --> 00:47:06,600 Speaker 1: email me right through the website. And please, if you're 795 00:47:06,840 --> 00:47:09,600 Speaker 1: you know, talking about the show or whatever on social media, 796 00:47:09,600 --> 00:47:12,200 Speaker 1: if you use the hashtag fitness Disrupted I will see 797 00:47:12,280 --> 00:47:16,320 Speaker 1: that as well. Thank you so much for listening. And 798 00:47:16,520 --> 00:47:19,640 Speaker 1: find find an event, find something that gets you super excited. 799 00:47:19,880 --> 00:47:24,440 Speaker 1: There's nothing better. There's nothing better. Challenge yourself, get out 800 00:47:24,480 --> 00:47:27,600 Speaker 1: of your comfort zone. It's not just about weight loss. 801 00:47:27,640 --> 00:47:29,439 Speaker 1: This is a tough show to do because the show 802 00:47:29,560 --> 00:47:32,960 Speaker 1: is just about weight loss, but it's connected to that event. 803 00:47:33,440 --> 00:47:36,879 Speaker 1: And for me, that's travel and that's experiences and that's 804 00:47:37,000 --> 00:47:41,239 Speaker 1: challenging myself. And you should try to find those things 805 00:47:41,360 --> 00:47:44,160 Speaker 1: that can connect in that way for you as well. 806 00:47:44,920 --> 00:47:47,240 Speaker 1: Thank you so much for listening. I am Tom Holland, 807 00:47:47,320 --> 00:47:53,120 Speaker 1: exercise physiologist, certified sports nutritionists. And remember there are three 808 00:47:53,600 --> 00:47:57,800 Speaker 1: things we all can control. What we put into our amounts, 809 00:47:58,440 --> 00:48:03,160 Speaker 1: how much we move, and our attitudes. And that, my friends, 810 00:48:03,560 --> 00:48:08,240 Speaker 1: is awesome. I'm Tom Holland. This is Fitness Disrupted. Believe 811 00:48:08,280 --> 00:48:18,160 Speaker 1: in Yourself. Fitness Disrupted is a production of I Heart Radio. 812 00:48:18,719 --> 00:48:21,400 Speaker 1: For more podcasts from my Heart Radio, visit the I 813 00:48:21,560 --> 00:48:25,000 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 814 00:48:25,080 --> 00:48:26,000 Speaker 1: your favorite shows.