1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,760 --> 00:00:16,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Did 3 00:00:16,200 --> 00:00:22,079 Speaker 1: an interview the other day with an amazing athlete, Ken 4 00:00:22,079 --> 00:00:25,160 Speaker 1: Glas Ken go Off. You haven't listened to that episode, 5 00:00:26,000 --> 00:00:31,120 Speaker 1: highly recommend it. Just an amazing, amazing person, athlete, businessman, 6 00:00:31,360 --> 00:00:36,640 Speaker 1: all around amazing guy. And during the interview, you know, 7 00:00:36,640 --> 00:00:39,839 Speaker 1: he's talking about a bunch of different topics, obviously related 8 00:00:39,880 --> 00:00:42,479 Speaker 1: to the main thing we were talking about, which was 9 00:00:43,040 --> 00:00:46,400 Speaker 1: that he has for thirty six years in a row 10 00:00:47,640 --> 00:00:50,839 Speaker 1: been healthy enough to qualify for and then compete in 11 00:00:50,880 --> 00:00:54,800 Speaker 1: the Hawaii Iron Man. And he is in his late 12 00:00:54,960 --> 00:00:59,000 Speaker 1: fifties now and is still going strong. And so there 13 00:00:59,000 --> 00:01:01,520 Speaker 1: were a bunch of topics bosually connected to everything we 14 00:01:01,560 --> 00:01:04,920 Speaker 1: talked about here ages a number, running is not bad 15 00:01:04,959 --> 00:01:07,800 Speaker 1: for your knees, all of those things. But he was 16 00:01:08,000 --> 00:01:11,520 Speaker 1: pretty extreme when he was younger and a professional triathlete, 17 00:01:11,520 --> 00:01:16,560 Speaker 1: amount of training he did, and now he still, as 18 00:01:16,600 --> 00:01:19,640 Speaker 1: I said, competes, but he is doing so as an 19 00:01:19,640 --> 00:01:22,800 Speaker 1: age grouper. His goal is to always obviously get back 20 00:01:22,840 --> 00:01:27,319 Speaker 1: to the Hawaii iron Man. But one thing that he 21 00:01:27,640 --> 00:01:31,000 Speaker 1: talked about that just stuck out and resonated, and again 22 00:01:31,040 --> 00:01:33,399 Speaker 1: there were so many, but one that I said, you know, 23 00:01:33,440 --> 00:01:35,800 Speaker 1: I have to do a show about this right away 24 00:01:37,400 --> 00:01:42,319 Speaker 1: is taking time off. Is taking time off because it 25 00:01:42,600 --> 00:01:48,160 Speaker 1: is a huge function of who Ken Law is and 26 00:01:48,280 --> 00:01:53,640 Speaker 1: why he can do what he does. It's so important 27 00:01:53,800 --> 00:02:00,400 Speaker 1: to talk about breaks from exercise, whether chosen or not, 28 00:02:01,640 --> 00:02:08,400 Speaker 1: because we read you see far too often articles that 29 00:02:08,520 --> 00:02:13,440 Speaker 1: say something to the effect of if you take fill 30 00:02:13,480 --> 00:02:16,560 Speaker 1: in the blank, six weeks, eight weeks, four weeks off 31 00:02:16,600 --> 00:02:21,320 Speaker 1: from exercise, it's as if you never exercised at all, 32 00:02:22,080 --> 00:02:27,640 Speaker 1: and that, my friends, is complete and utter bs. It's 33 00:02:27,680 --> 00:02:32,120 Speaker 1: as far as I will go to swearing. But it 34 00:02:32,320 --> 00:02:36,160 Speaker 1: it's a necessary part of the title because I feel 35 00:02:36,200 --> 00:02:40,200 Speaker 1: that strongly about it. For this very reason, why would 36 00:02:40,200 --> 00:02:43,880 Speaker 1: you ever start? You know? I wrote about this in 37 00:02:43,960 --> 00:02:47,200 Speaker 1: my new book, The Micro Workout Plan. I talked about 38 00:02:47,200 --> 00:02:51,000 Speaker 1: this very topic and I've hit on it another podcast. 39 00:02:51,040 --> 00:02:55,000 Speaker 1: But as I've said, what I love about the way 40 00:02:55,040 --> 00:02:58,040 Speaker 1: I do my podcast is I have my topics, have 41 00:02:58,160 --> 00:03:01,960 Speaker 1: my interviews lined up, but then I wait and can 42 00:03:02,040 --> 00:03:05,800 Speaker 1: just run into my studio and record when I'm truly 43 00:03:05,840 --> 00:03:08,360 Speaker 1: passionate about something, when something hits me, when I interview 44 00:03:08,440 --> 00:03:12,120 Speaker 1: someone like ken Goa and oftentimes I have that topic 45 00:03:12,120 --> 00:03:15,239 Speaker 1: already written down, but now it's time. Now it's time 46 00:03:15,280 --> 00:03:19,160 Speaker 1: to just flesh it out that much more, because why 47 00:03:19,560 --> 00:03:25,920 Speaker 1: would anyone bother to exercise if you took a certain 48 00:03:25,960 --> 00:03:29,760 Speaker 1: amount of time off, it was as if you never 49 00:03:29,800 --> 00:03:43,080 Speaker 1: started complete BS. Now, I'm all about studies, right. We 50 00:03:43,160 --> 00:03:47,080 Speaker 1: always look at the studies when they are warranted, and 51 00:03:47,080 --> 00:03:51,240 Speaker 1: we'll get multiple studies for certain topics and we'll do 52 00:03:51,400 --> 00:03:54,840 Speaker 1: multiple shows. I will do multiple shows on that topic 53 00:03:54,880 --> 00:03:59,600 Speaker 1: and look at more studies. Studies are flawed. Studies are flawed, 54 00:04:00,200 --> 00:04:02,560 Speaker 1: which is why it's my job to look deep into 55 00:04:02,560 --> 00:04:06,160 Speaker 1: the study. And not only your studies flawed, but the 56 00:04:06,200 --> 00:04:09,280 Speaker 1: media pulls out And I just did a recent show, 57 00:04:09,320 --> 00:04:13,800 Speaker 1: by the way, about strength training not helping with knee pain. 58 00:04:15,000 --> 00:04:17,039 Speaker 1: If you have not listened to that show, you need 59 00:04:17,080 --> 00:04:22,680 Speaker 1: to because that is the most perfect example of the 60 00:04:22,720 --> 00:04:32,440 Speaker 1: media misinterpreting, miss representing studies and science. But science is 61 00:04:32,480 --> 00:04:37,480 Speaker 1: not perfect, and there are things like who funded that research, 62 00:04:37,600 --> 00:04:40,000 Speaker 1: especially nutrition, You gotta look at that. You have to 63 00:04:40,000 --> 00:04:43,000 Speaker 1: look at way the study um was set up so 64 00:04:43,040 --> 00:04:45,040 Speaker 1: many different things. But it doesn't mean we don't look 65 00:04:45,120 --> 00:04:47,480 Speaker 1: at it. It just means we need to look at 66 00:04:47,520 --> 00:04:51,120 Speaker 1: it deeper. And then we need to do this, we 67 00:04:51,160 --> 00:04:57,279 Speaker 1: need to also look at the anecdotal and when it 68 00:04:57,360 --> 00:05:02,000 Speaker 1: comes to taking time off and the effects that has 69 00:05:02,200 --> 00:05:05,080 Speaker 1: on your body. I have to say that this is 70 00:05:05,160 --> 00:05:11,679 Speaker 1: one of the times and topics where anecdotal is everything. Now, 71 00:05:12,760 --> 00:05:17,240 Speaker 1: anecdotal is a problem when you watch certain Netflix documentaries 72 00:05:17,279 --> 00:05:19,880 Speaker 1: and there's one person who says, you know, if you 73 00:05:19,960 --> 00:05:22,120 Speaker 1: eat this way, you will have the same exact results 74 00:05:22,160 --> 00:05:26,520 Speaker 1: as I have, more BS, more b s. But we're 75 00:05:26,520 --> 00:05:30,279 Speaker 1: gonna take a look at and talk about Ken glaws 76 00:05:30,320 --> 00:05:36,880 Speaker 1: anecdotal experience with this topic mine and my experience with 77 00:05:36,920 --> 00:05:39,560 Speaker 1: other people as well, because this is a topic that 78 00:05:39,680 --> 00:05:46,520 Speaker 1: is really hard to study and research as far as 79 00:05:46,520 --> 00:05:49,680 Speaker 1: studies go. Enough quick break when we come back, just 80 00:05:49,720 --> 00:05:52,440 Speaker 1: gonna jump right into it. And this is yet another show, 81 00:05:52,480 --> 00:05:55,479 Speaker 1: by the way, really great news for you quick break. 82 00:05:55,640 --> 00:06:08,360 Speaker 1: We will be right back. YEA. So topic of this 83 00:06:08,400 --> 00:06:10,800 Speaker 1: show the title I gave to it muscle memory in 84 00:06:10,839 --> 00:06:14,960 Speaker 1: the BS about taking time off. Why would you bother 85 00:06:15,400 --> 00:06:19,520 Speaker 1: starting a fitness program if you busted your butt for 86 00:06:19,640 --> 00:06:23,080 Speaker 1: weeks on end, months on and years on end, and 87 00:06:23,200 --> 00:06:25,080 Speaker 1: God forbidden you took a couple of weeks off, it's 88 00:06:25,160 --> 00:06:34,479 Speaker 1: over because if you never started like complete garbage, I'm 89 00:06:34,560 --> 00:06:37,440 Speaker 1: living proof of that. Ken Glaw is living proof of that. 90 00:06:38,160 --> 00:06:40,520 Speaker 1: And you go, well, that's just two people in genetics. Yeah, 91 00:06:40,520 --> 00:06:44,200 Speaker 1: but no. We even talked about genetics with ken Claw. 92 00:06:44,320 --> 00:06:47,279 Speaker 1: Ken Claw, you know, I talked about how I have 93 00:06:47,400 --> 00:06:53,880 Speaker 1: five brothers, six boys, great study research right there on genetics, 94 00:06:55,640 --> 00:07:01,240 Speaker 1: and ken Glaw is the twelve of thirteen kids, and 95 00:07:01,279 --> 00:07:05,000 Speaker 1: he talked about how offended he gets when people say 96 00:07:05,120 --> 00:07:07,800 Speaker 1: he can do thirty six iron Man's in a row 97 00:07:07,960 --> 00:07:10,600 Speaker 1: every year because of his genetics. He's like, yeah, no, 98 00:07:12,320 --> 00:07:15,160 Speaker 1: I've got six brothers, five sisters or whatever it is, 99 00:07:15,440 --> 00:07:17,760 Speaker 1: and they are not doing what he does. Now, that 100 00:07:17,800 --> 00:07:20,080 Speaker 1: doesn't mean that genetics don't play a factor. Of course 101 00:07:20,120 --> 00:07:26,480 Speaker 1: they do. But depending on what we're talking about, it's 102 00:07:26,520 --> 00:07:29,680 Speaker 1: not just about genetics. Help me say this too, by 103 00:07:29,720 --> 00:07:32,400 Speaker 1: the way, just because your parents live a really long time, 104 00:07:32,440 --> 00:07:34,559 Speaker 1: people go, oh, you're gonna live really long time because 105 00:07:34,560 --> 00:07:37,600 Speaker 1: your parents live to be in their nineties. No, no, no, no. 106 00:07:38,560 --> 00:07:42,680 Speaker 1: Just like genetics can help, if you don't do the 107 00:07:42,800 --> 00:07:49,960 Speaker 1: right things, you don't necessarily get those benefits, end vice versa. 108 00:07:50,360 --> 00:07:55,280 Speaker 1: Just because your parents had issues, doesn't mean you're going 109 00:07:55,320 --> 00:07:58,880 Speaker 1: to have the same issues. At genetics, the way you live, 110 00:07:59,080 --> 00:08:04,760 Speaker 1: lifestyle factors play an enormous role going both ways, and 111 00:08:04,840 --> 00:08:08,040 Speaker 1: that is great news. And I'm not just saying this. 112 00:08:08,240 --> 00:08:15,880 Speaker 1: There's science behind it for another show. But my point 113 00:08:16,040 --> 00:08:19,240 Speaker 1: is when I talk about the anecdotal with myself with 114 00:08:19,360 --> 00:08:22,680 Speaker 1: Ken Glaw, we we kind of do half and Ken 115 00:08:22,680 --> 00:08:25,840 Speaker 1: and I were in equals to But if you take 116 00:08:25,960 --> 00:08:29,440 Speaker 1: Ken's twelve brothers and sisters in my five, well, now 117 00:08:29,440 --> 00:08:33,880 Speaker 1: we've got an experiment of nineteen. So this is good news. 118 00:08:33,920 --> 00:08:35,560 Speaker 1: But back to the studies in the way they do 119 00:08:35,600 --> 00:08:43,120 Speaker 1: it self. Reports, small studies, strength and conditioning studies, Yeah, 120 00:08:43,320 --> 00:08:45,440 Speaker 1: we're always going to look at them and pull out 121 00:08:45,600 --> 00:08:49,199 Speaker 1: what we can, but there are so many factors involved 122 00:08:49,840 --> 00:08:56,240 Speaker 1: with exercise studies that are problematic. Then you take that 123 00:08:56,280 --> 00:09:02,520 Speaker 1: to exercise studies about taking time off. If you gave 124 00:09:02,559 --> 00:09:05,400 Speaker 1: me a study and you had fifty people who exercised 125 00:09:05,480 --> 00:09:09,040 Speaker 1: and then took six weeks off, and then you trained, 126 00:09:09,120 --> 00:09:13,199 Speaker 1: you know, you measured strength, you mentioned cardiovascular function, different 127 00:09:13,240 --> 00:09:17,440 Speaker 1: ways of doing that, and then you, you know, again 128 00:09:17,720 --> 00:09:20,560 Speaker 1: tested them before and after taking time off. What did 129 00:09:20,600 --> 00:09:24,360 Speaker 1: they do up until that point. Did they work out 130 00:09:25,160 --> 00:09:28,520 Speaker 1: for ten years? For three years? What did they do 131 00:09:28,640 --> 00:09:32,920 Speaker 1: during that time? Suffice it to say, in my opinion 132 00:09:32,960 --> 00:09:37,360 Speaker 1: and experience, this is one of the most challenging studies 133 00:09:37,400 --> 00:09:40,760 Speaker 1: to do when it comes to strength and conditioning and 134 00:09:40,760 --> 00:09:44,640 Speaker 1: the benefits and the effects, because what did those people 135 00:09:44,760 --> 00:09:50,000 Speaker 1: do before? How long did they do it? You know, 136 00:09:50,120 --> 00:09:52,480 Speaker 1: it doesn't matter. We we do the test before, we 137 00:09:52,520 --> 00:09:55,520 Speaker 1: do the test after. Yeah, but no, yeah but no. 138 00:09:55,640 --> 00:09:58,520 Speaker 1: So now back to the anecdotal. Back to ken Glaw. 139 00:09:58,840 --> 00:10:03,520 Speaker 1: Ken Glaw huge training weeks, crazy training weeks when he 140 00:10:03,559 --> 00:10:07,360 Speaker 1: was ap proa try athlete, but he took time off 141 00:10:08,600 --> 00:10:11,079 Speaker 1: and he was one of the best in the world, 142 00:10:12,320 --> 00:10:18,080 Speaker 1: but he took time off and now he runs a 143 00:10:18,160 --> 00:10:24,520 Speaker 1: business and during sports travel. I have traveled with him, 144 00:10:24,559 --> 00:10:27,800 Speaker 1: you know, to New Zealand, to China. He is literally 145 00:10:28,000 --> 00:10:31,719 Speaker 1: cooking and working. One of the most amazing people you'll 146 00:10:31,720 --> 00:10:34,720 Speaker 1: ever meet. You travel with him. He does all the 147 00:10:34,840 --> 00:10:37,320 Speaker 1: you know, the flights and hotels. You want to go 148 00:10:37,360 --> 00:10:40,000 Speaker 1: to iron Man, New Zealand, you go through his company. 149 00:10:40,120 --> 00:10:42,240 Speaker 1: He takes care of everything, brings a bike, mechanic whole 150 00:10:42,280 --> 00:10:46,400 Speaker 1: nine yards, cooks for you, has people obviously helping him 151 00:10:46,400 --> 00:10:49,280 Speaker 1: as well, but not many. And then he races. But 152 00:10:49,400 --> 00:10:51,040 Speaker 1: my point is he is on the road like two 153 00:10:51,120 --> 00:10:56,280 Speaker 1: hundred days a year and he only trains a couple 154 00:10:56,280 --> 00:10:58,520 Speaker 1: of weeks, a couple of weeks to to an iron 155 00:10:58,520 --> 00:11:02,000 Speaker 1: man and us. Really well, yes, he was a pro. 156 00:11:02,440 --> 00:11:04,640 Speaker 1: He's now in his fifties. Though my point is he 157 00:11:04,679 --> 00:11:06,840 Speaker 1: took time off when he was a pro. He takes 158 00:11:07,120 --> 00:11:10,480 Speaker 1: has to, has no choice, a ridiculous amount of time 159 00:11:10,520 --> 00:11:17,600 Speaker 1: off now. But it works, people, because what he put 160 00:11:17,679 --> 00:11:25,680 Speaker 1: the time in, you never lose that. That is the 161 00:11:25,679 --> 00:11:34,000 Speaker 1: theme of this show. The work you do contrary, completely 162 00:11:34,080 --> 00:11:39,760 Speaker 1: contradictory to all of those articles you read that just 163 00:11:40,080 --> 00:11:42,360 Speaker 1: depress you to no end if you take it at 164 00:11:42,400 --> 00:11:46,679 Speaker 1: face value, which don't even go near that because it's 165 00:11:46,720 --> 00:11:53,040 Speaker 1: not true. I am also incredible living proof of that 166 00:11:53,120 --> 00:12:03,000 Speaker 1: as well. You benefit from every single workout you do 167 00:12:05,559 --> 00:12:10,160 Speaker 1: in so many ways, mentally, so many ways. But you 168 00:12:10,200 --> 00:12:17,160 Speaker 1: are doing things like building capillary density, more mitochondria, things 169 00:12:17,320 --> 00:12:26,160 Speaker 1: you can't see, you can't measure directly. And the work 170 00:12:26,200 --> 00:12:30,000 Speaker 1: you do, all that hard work you put in, pays off, 171 00:12:31,679 --> 00:12:35,439 Speaker 1: and it pays off in such an incredible way. And yes, 172 00:12:35,440 --> 00:12:38,080 Speaker 1: I'm gonna keep using ken Glaw as an example, because 173 00:12:38,280 --> 00:12:41,240 Speaker 1: it's the extremes that are the best examples people. So 174 00:12:41,600 --> 00:12:43,920 Speaker 1: if you're saying, well, again, I'm not doing that. Of 175 00:12:43,960 --> 00:12:48,440 Speaker 1: course you're not doing that much, nor will of people, 176 00:12:49,679 --> 00:12:52,840 Speaker 1: but the results still hold true. You're also not trying 177 00:12:52,880 --> 00:12:56,800 Speaker 1: to do an iron Man every year, do the hawaiiron 178 00:12:56,840 --> 00:13:05,880 Speaker 1: Man every year, but you get the benefit for a lifetime. Now, 179 00:13:05,960 --> 00:13:08,320 Speaker 1: let me just break it down into two ways. You go, 180 00:13:08,600 --> 00:13:10,440 Speaker 1: what are we talking about here? When we talk about 181 00:13:10,440 --> 00:13:13,000 Speaker 1: when you take time off from exercise, it's as if 182 00:13:13,000 --> 00:13:14,720 Speaker 1: you never started again. So what are they talking about? 183 00:13:14,960 --> 00:13:19,360 Speaker 1: A good article will break it down into strength and cardiovascular. Right, 184 00:13:20,040 --> 00:13:23,600 Speaker 1: so we're talking cardiovascular and we're talking strength. So some 185 00:13:23,679 --> 00:13:28,160 Speaker 1: of you are power lifters, uh, squatters, bench press more 186 00:13:28,200 --> 00:13:31,760 Speaker 1: into that side. Others are the endurance athletes, maybe more 187 00:13:31,800 --> 00:13:35,520 Speaker 1: the cardiovascular. Maybe you still race or or did race, 188 00:13:35,960 --> 00:13:38,760 Speaker 1: so you're talking about can I go as fast? Can 189 00:13:38,800 --> 00:13:41,800 Speaker 1: I go as far? And then for strength again, you're 190 00:13:41,800 --> 00:13:44,560 Speaker 1: saying can I lift as much? Can I do what 191 00:13:44,600 --> 00:13:48,720 Speaker 1: I did before? Now? Of course as we age things change. 192 00:13:50,120 --> 00:13:53,160 Speaker 1: Of course I did the show recently, ways my workouts 193 00:13:53,160 --> 00:14:02,880 Speaker 1: have changed after turning fifty, So really simply put when 194 00:14:02,880 --> 00:14:04,960 Speaker 1: it comes to cardio and when it comes to strength. 195 00:14:05,080 --> 00:14:09,760 Speaker 1: My experience research shows cardio takes longer to get back. 196 00:14:09,920 --> 00:14:12,920 Speaker 1: Makes sense, right, and many of you, most of you 197 00:14:12,960 --> 00:14:18,040 Speaker 1: have experienced this already. Because no one is perfect. Everyone 198 00:14:18,120 --> 00:14:21,280 Speaker 1: takes time off. You have to. It's called an off 199 00:14:21,320 --> 00:14:24,880 Speaker 1: season for a reason. I did that show, you know. 200 00:14:25,400 --> 00:14:30,360 Speaker 1: I joked with Ken about the no days off t shirt, 201 00:14:30,440 --> 00:14:34,880 Speaker 1: the no days off me. Yeah, if you take no 202 00:14:35,040 --> 00:14:38,000 Speaker 1: days off for a short amount of time, you're gonna 203 00:14:38,040 --> 00:14:41,200 Speaker 1: take a lot of days off in the future, not 204 00:14:41,320 --> 00:14:44,880 Speaker 1: by your choice, because you're burnt out, you're injured, you're overtrained. 205 00:14:45,760 --> 00:14:50,680 Speaker 1: Exercise is one thing in life people that it's not 206 00:14:50,760 --> 00:14:56,160 Speaker 1: about doing a crazy amount all the time. It's about balance, 207 00:14:56,360 --> 00:15:03,000 Speaker 1: it's about excessive moderation, it's about rest. You know. Recovery 208 00:15:03,200 --> 00:15:06,480 Speaker 1: tools are all over the place now, and I just 209 00:15:07,280 --> 00:15:09,200 Speaker 1: had some media reach out to me and say, what 210 00:15:09,200 --> 00:15:14,360 Speaker 1: are your favorite recovery tools. I don't really have them. 211 00:15:14,400 --> 00:15:18,960 Speaker 1: I know that sounds crazy. My favorite recovery tools are 212 00:15:19,080 --> 00:15:25,880 Speaker 1: sleep and post workout nutrition and rest. Yeah, I've got 213 00:15:25,920 --> 00:15:28,520 Speaker 1: foam rollers, I've got certain products like that. I don't 214 00:15:28,560 --> 00:15:30,520 Speaker 1: have the ones you're thinking about, and I'm not throwing 215 00:15:30,520 --> 00:15:34,680 Speaker 1: out the names because you know, we have sponsors and 216 00:15:34,920 --> 00:15:37,560 Speaker 1: and I don't use them. Now, that doesn't mean you 217 00:15:37,600 --> 00:15:40,920 Speaker 1: can't done shows on them. Of course makes you feel better, awesome, 218 00:15:41,960 --> 00:15:44,040 Speaker 1: makes you want to work out more, awesome, there's reason 219 00:15:44,080 --> 00:15:48,080 Speaker 1: for that. It doesn't hurt you. Awesome. Many are super expensive, 220 00:15:48,320 --> 00:15:50,760 Speaker 1: not awesome. In my opinion, I'd rather you spend it 221 00:15:50,800 --> 00:15:55,800 Speaker 1: on a coach or nutrition. Rest is important, So Cardiovascar 222 00:15:55,880 --> 00:15:58,400 Speaker 1: fitness takes longer. You know, when I take time off 223 00:15:59,480 --> 00:16:02,160 Speaker 1: from racing and I put on a couple of pounds, 224 00:16:03,480 --> 00:16:05,480 Speaker 1: that's the challenge is going back out for a run 225 00:16:05,560 --> 00:16:07,440 Speaker 1: and seeing how slow I am, and it's minutes per 226 00:16:07,480 --> 00:16:13,000 Speaker 1: mile slower minutes per mile. So my experience and my 227 00:16:13,000 --> 00:16:16,000 Speaker 1: advice with that is you leave the watch at home. 228 00:16:16,040 --> 00:16:18,240 Speaker 1: If you're someone that's into that kind of stuff, you 229 00:16:18,320 --> 00:16:22,880 Speaker 1: give that time, but it comes back. It comes back 230 00:16:24,080 --> 00:16:27,400 Speaker 1: takes longer than the strength. In my experience and the 231 00:16:27,480 --> 00:16:32,400 Speaker 1: research shows generally speaking, you're you know, doing sets of 232 00:16:32,440 --> 00:16:34,800 Speaker 1: twenty five push ups for a long time, you take 233 00:16:34,840 --> 00:16:39,000 Speaker 1: time off, you come back suddenly ten is challenging, but 234 00:16:39,080 --> 00:16:44,000 Speaker 1: that curve is pretty quick. Suddenly you're back to doing again. 235 00:16:44,040 --> 00:16:45,560 Speaker 1: A lot has to do with your age and your 236 00:16:45,560 --> 00:16:48,200 Speaker 1: training status. But you get the point. Cardio is gonna 237 00:16:48,200 --> 00:16:51,080 Speaker 1: take a little longer, especially if you've gained the weight. 238 00:16:51,320 --> 00:16:56,040 Speaker 1: And that's part of the the change people is when 239 00:16:56,080 --> 00:16:59,080 Speaker 1: I start to drop the weight because I'm running more, 240 00:16:59,480 --> 00:17:03,120 Speaker 1: I get stir right. So yes, it's a it's a 241 00:17:03,160 --> 00:17:06,200 Speaker 1: function of getting that fitness back and losing some weight 242 00:17:06,240 --> 00:17:11,479 Speaker 1: as well. But when you take time off, and if 243 00:17:11,480 --> 00:17:14,879 Speaker 1: you're someone who has you know, measuring with metrics your 244 00:17:14,920 --> 00:17:18,960 Speaker 1: cardiovascular numbers, give that time. But it will come back. 245 00:17:19,800 --> 00:17:22,399 Speaker 1: I don't care how long you took time off, We'll 246 00:17:22,440 --> 00:17:25,639 Speaker 1: come back. You gotta give a time strength different if 247 00:17:25,680 --> 00:17:28,320 Speaker 1: you're max benching doing things like that, you know, just 248 00:17:28,400 --> 00:17:32,760 Speaker 1: doing a typical workout, you take time off. Yeah you're 249 00:17:32,760 --> 00:17:35,760 Speaker 1: not coming right back to that, but that comes back quicker. 250 00:17:37,080 --> 00:17:39,000 Speaker 1: And let me give you my anecdotal about that. And 251 00:17:39,080 --> 00:17:42,480 Speaker 1: yes it's anecdotal, but I literally have had people and 252 00:17:42,520 --> 00:17:44,600 Speaker 1: it's a huge compliment. And yes, I'm an equals one 253 00:17:44,680 --> 00:17:47,600 Speaker 1: and this is just giving you this information because it's 254 00:17:47,920 --> 00:17:50,680 Speaker 1: you know, this is what I do. I'm pretty good 255 00:17:50,680 --> 00:17:53,640 Speaker 1: experiment of one because I've done this for a really 256 00:17:53,680 --> 00:17:56,160 Speaker 1: long time. Push up since I was in my teens. 257 00:17:58,000 --> 00:18:01,400 Speaker 1: When I take time off, and when I'm training for 258 00:18:01,480 --> 00:18:04,159 Speaker 1: an endurance race, by the way, I stop for the 259 00:18:04,240 --> 00:18:06,960 Speaker 1: most part doing the upper body stuff because I want 260 00:18:06,960 --> 00:18:08,600 Speaker 1: to lose weight. I don't want to carry around that 261 00:18:08,680 --> 00:18:12,040 Speaker 1: much muscle, so the pushups generally stop. I'm doing more 262 00:18:12,080 --> 00:18:15,800 Speaker 1: core stuff, strength specific to triathlons and running, so I 263 00:18:15,840 --> 00:18:18,040 Speaker 1: lose that muscle. I lose a lot of it up top. 264 00:18:19,160 --> 00:18:22,400 Speaker 1: Within weeks, I get the vast majority of it back 265 00:18:22,440 --> 00:18:24,720 Speaker 1: and I put it back on. Literally it looks like 266 00:18:24,760 --> 00:18:28,560 Speaker 1: I'm blowing back up and people say, you know, accuse 267 00:18:28,640 --> 00:18:32,320 Speaker 1: me of doing illegal things. The illegal thing I did 268 00:18:32,520 --> 00:18:37,840 Speaker 1: was be consistent for a really long time. And yes, 269 00:18:37,880 --> 00:18:41,800 Speaker 1: you are all going to get the same benefits when 270 00:18:41,800 --> 00:18:45,320 Speaker 1: you put the work in. The more work you do 271 00:18:45,480 --> 00:18:49,400 Speaker 1: for a longer amount of time, the quicker you get 272 00:18:49,440 --> 00:18:53,600 Speaker 1: those results back. Ken Glass an example extreme, but yes, 273 00:18:53,640 --> 00:18:56,960 Speaker 1: an example I am as well, and so many of 274 00:18:57,000 --> 00:19:02,439 Speaker 1: my friends and clients over the years are also. You know, 275 00:19:02,920 --> 00:19:06,720 Speaker 1: when I was training clients and I would have people 276 00:19:06,760 --> 00:19:09,960 Speaker 1: going away on vacation and they'd say, give me a 277 00:19:09,960 --> 00:19:14,080 Speaker 1: plan now if they were super consistent with me, and 278 00:19:14,119 --> 00:19:16,560 Speaker 1: they're like, oh, first, they'd want to do the same 279 00:19:16,560 --> 00:19:18,600 Speaker 1: plan well their way, like right down what we were doing, 280 00:19:18,600 --> 00:19:21,679 Speaker 1: so I can do it when I'm away. I'd say, no, 281 00:19:23,280 --> 00:19:25,480 Speaker 1: I don't want you doing the same thing. And for 282 00:19:25,480 --> 00:19:28,200 Speaker 1: certain clients who had been really training hard and consistent, 283 00:19:28,240 --> 00:19:30,240 Speaker 1: I'd say, I don't want you doing anything. I want 284 00:19:30,280 --> 00:19:31,919 Speaker 1: you to do fun stuff. I want you to swim, 285 00:19:32,000 --> 00:19:33,760 Speaker 1: I want you to go for walks with your family, 286 00:19:34,000 --> 00:19:36,639 Speaker 1: want you go for bike rides. But I want you 287 00:19:36,640 --> 00:19:37,800 Speaker 1: to mix it up, and I want you to take 288 00:19:37,800 --> 00:19:44,680 Speaker 1: time off. So vacation is a great time to change 289 00:19:44,680 --> 00:19:47,560 Speaker 1: it up and to rest. If you're someone who's been 290 00:19:47,560 --> 00:19:50,120 Speaker 1: consistent and you will not lose it the people, oh 291 00:19:50,160 --> 00:19:54,480 Speaker 1: my gosh, I'm taking a week. You come back stronger. Now. 292 00:19:54,520 --> 00:19:57,720 Speaker 1: Let me give you a different type of example. When 293 00:19:57,720 --> 00:20:00,280 Speaker 1: I would coach people for iron Man's, for Mary Thoughts, 294 00:20:00,320 --> 00:20:04,520 Speaker 1: for any race. Quite often if those people trained hard, 295 00:20:05,400 --> 00:20:07,560 Speaker 1: they have an issue, and usually you know, three or 296 00:20:07,600 --> 00:20:11,000 Speaker 1: four weeks before race, they go this hurts, that hurts, 297 00:20:11,000 --> 00:20:15,560 Speaker 1: and sometimes bad. And there are times certain races, certain people, 298 00:20:15,640 --> 00:20:18,880 Speaker 1: depending on what their issue was, you go you can't 299 00:20:18,920 --> 00:20:22,440 Speaker 1: do anything. I don't want you doing anything or cutting back. 300 00:20:22,600 --> 00:20:26,160 Speaker 1: So significantly and they would freak out. They're like, oh, 301 00:20:26,160 --> 00:20:28,720 Speaker 1: I put months in and I go it's it's gonna 302 00:20:28,720 --> 00:20:33,399 Speaker 1: be okay. And without fail, the vast majority of the time, 303 00:20:33,920 --> 00:20:37,600 Speaker 1: those people have incredible outcomes from their race. And many 304 00:20:37,640 --> 00:20:40,840 Speaker 1: of you who are listening, who are marathoners, have marathon 305 00:20:40,960 --> 00:20:44,080 Speaker 1: ors whatever, you've experienced that as well, because it forces 306 00:20:44,119 --> 00:20:47,560 Speaker 1: you to do what taper too, to pull back right 307 00:20:47,600 --> 00:20:53,520 Speaker 1: before taper is where you decrease your volume intensity, you know, 308 00:20:53,640 --> 00:20:55,879 Speaker 1: one to three or four weeks leading up to an event. 309 00:20:56,400 --> 00:20:59,960 Speaker 1: But my point is when people are forced by injured 310 00:21:00,040 --> 00:21:05,320 Speaker 1: red or you know, little pains, the benefit is huge 311 00:21:05,560 --> 00:21:08,880 Speaker 1: because far too often people train too hard for too 312 00:21:08,920 --> 00:21:11,239 Speaker 1: long and then then they try to cram stuff in 313 00:21:11,359 --> 00:21:13,760 Speaker 1: right before an event and it doesn't work. So yet 314 00:21:13,800 --> 00:21:24,679 Speaker 1: another example of rest benefiting and end the performance not diminishing, decreasing, 315 00:21:24,800 --> 00:21:28,560 Speaker 1: it increases. And we'll give you a final example from me. 316 00:21:28,640 --> 00:21:32,920 Speaker 1: And I know I do these races for many reasons, 317 00:21:32,960 --> 00:21:36,879 Speaker 1: and one is to learn and to be able to 318 00:21:37,000 --> 00:21:40,080 Speaker 1: give you my experience and what you learn from them. 319 00:21:40,320 --> 00:21:41,960 Speaker 1: You know, I was talking with one of my sons. 320 00:21:42,000 --> 00:21:44,040 Speaker 1: We went for uh he was biking. I was running 321 00:21:44,040 --> 00:21:45,399 Speaker 1: next him, the other day and we're talking about my 322 00:21:45,440 --> 00:21:47,960 Speaker 1: books and how many mistakes I made along the way 323 00:21:48,000 --> 00:21:49,520 Speaker 1: and how I write the books and put those in there. 324 00:21:49,520 --> 00:21:52,959 Speaker 1: And he said, so, Dad, you're basically, you know, showing 325 00:21:52,960 --> 00:21:55,200 Speaker 1: people all the mistakes you made and how you suffered 326 00:21:55,680 --> 00:21:58,760 Speaker 1: so they don't have to. And I said, exactly, learn 327 00:21:58,840 --> 00:22:03,240 Speaker 1: from me. I'm the one pushing you know, so many 328 00:22:03,280 --> 00:22:07,119 Speaker 1: of you have no desire to do these things anyway. 329 00:22:08,520 --> 00:22:13,800 Speaker 1: Doing the Hawaii iron Man training and six weeks before 330 00:22:13,800 --> 00:22:17,160 Speaker 1: the race six yeah, about no, even more. I think 331 00:22:17,160 --> 00:22:20,119 Speaker 1: it was eight weeks before the race. Bizarre injury. And 332 00:22:20,240 --> 00:22:22,760 Speaker 1: if you've listened to my shows, you know I'm never 333 00:22:22,800 --> 00:22:24,919 Speaker 1: injured from training or anything like that. You know, I 334 00:22:24,960 --> 00:22:27,040 Speaker 1: get as and pains, I deal with them right away. 335 00:22:27,080 --> 00:22:31,080 Speaker 1: But paddle board getting on it, wave comes in, hits 336 00:22:31,280 --> 00:22:34,000 Speaker 1: the board, board hits my knee. Bad. Had to go 337 00:22:34,040 --> 00:22:37,879 Speaker 1: to the hospital. Gave me a crutch. No pain killers 338 00:22:37,920 --> 00:22:39,960 Speaker 1: by the way for me to go to hospital. It's 339 00:22:40,000 --> 00:22:42,760 Speaker 1: it's bad. Long story short. I gotta do the haw 340 00:22:42,840 --> 00:22:46,960 Speaker 1: iron Man. I did not run until I got out 341 00:22:46,960 --> 00:22:50,240 Speaker 1: on the course for the Hawa iron Man. I biked, 342 00:22:50,280 --> 00:22:53,480 Speaker 1: I could swim there was it was not gonna happen. 343 00:22:53,560 --> 00:22:57,040 Speaker 1: Running was not gonna happen. So my point is just 344 00:22:57,119 --> 00:23:01,200 Speaker 1: like ken Go, although I shouldn't put myself in his category. 345 00:23:01,240 --> 00:23:07,000 Speaker 1: The guy is just amazing. But I could use the 346 00:23:07,080 --> 00:23:09,720 Speaker 1: training I had to get me through the race. Now. 347 00:23:09,800 --> 00:23:11,720 Speaker 1: I did not go super fast, of course, that was 348 00:23:11,760 --> 00:23:13,879 Speaker 1: not my goal to begin with though. For that race 349 00:23:13,960 --> 00:23:17,800 Speaker 1: was to finish, enjoy, have a great time. But all 350 00:23:17,840 --> 00:23:21,680 Speaker 1: the training I had done up till that was still there, 351 00:23:24,320 --> 00:23:26,560 Speaker 1: and I did not know. And I've had many different 352 00:23:26,600 --> 00:23:28,480 Speaker 1: experiences like this, but that was a unique one in 353 00:23:28,520 --> 00:23:32,879 Speaker 1: and of itself. Until I started that run and I 354 00:23:32,880 --> 00:23:35,520 Speaker 1: said to my kids, by the way, if there's really 355 00:23:35,560 --> 00:23:38,240 Speaker 1: bad n pay, I will walk off that course. I've 356 00:23:38,280 --> 00:23:40,639 Speaker 1: never d n after race in my life. That was 357 00:23:42,240 --> 00:23:44,840 Speaker 1: a worry for me that race, but I'm never gonna 358 00:23:44,840 --> 00:23:47,359 Speaker 1: do anything that's gonna hurt me long term. I didn't 359 00:23:47,359 --> 00:23:51,600 Speaker 1: have to again, didn't go super fast, enjoyed the heck 360 00:23:51,600 --> 00:23:54,399 Speaker 1: out of it. So all of that work I had 361 00:23:54,440 --> 00:23:57,359 Speaker 1: done up until that point, even taking all that time 362 00:23:57,359 --> 00:23:59,800 Speaker 1: off not running, you just don't. You don't do that 363 00:24:00,760 --> 00:24:07,080 Speaker 1: for an event like that, But you benefit from all 364 00:24:07,440 --> 00:24:13,280 Speaker 1: the work you did before that. That is everything, all right? 365 00:24:13,840 --> 00:24:17,080 Speaker 1: One final break and when we come back, we're gonna 366 00:24:17,080 --> 00:24:19,320 Speaker 1: pull it all together. Quick break. We'll be right back. 367 00:24:30,280 --> 00:24:32,119 Speaker 1: So what is this all about? This should be great 368 00:24:32,160 --> 00:24:36,000 Speaker 1: news to you on so many levels. And yes I'm 369 00:24:36,080 --> 00:24:39,080 Speaker 1: using the extreme examples, but they are there for a reason. 370 00:24:39,320 --> 00:24:45,000 Speaker 1: I would argue that ken Glaw, myself and my experience 371 00:24:45,040 --> 00:24:49,040 Speaker 1: with clients and friends, that's the best research into this 372 00:24:49,119 --> 00:24:54,320 Speaker 1: topic for the reasons I outlined at the start. But 373 00:24:54,440 --> 00:25:00,480 Speaker 1: your takeaway are these things. No matter how much time 374 00:25:00,520 --> 00:25:04,359 Speaker 1: you take off, you do not lose everything. You do 375 00:25:04,440 --> 00:25:07,639 Speaker 1: not not benefit from all those workouts you did before. 376 00:25:08,080 --> 00:25:12,040 Speaker 1: Every single exercise bout you have. I don't care if 377 00:25:12,040 --> 00:25:14,919 Speaker 1: it's a minute or an hour or four hours for 378 00:25:15,119 --> 00:25:18,960 Speaker 1: you know, people who are in need of a bigger 379 00:25:19,040 --> 00:25:24,399 Speaker 1: hit of you know, feel good hormones. Whatever, Every workout matters. 380 00:25:25,800 --> 00:25:30,000 Speaker 1: Rest is important. You will take time off, you don't 381 00:25:30,040 --> 00:25:32,480 Speaker 1: beat yourself up mentally, and you sure as heck don't 382 00:25:32,480 --> 00:25:36,119 Speaker 1: think why bother starting? Because if I stop, when I stop, 383 00:25:36,200 --> 00:25:40,000 Speaker 1: not if because everyone will and by choice as well 384 00:25:40,040 --> 00:25:43,640 Speaker 1: as not that you lose everything, because it's not true. 385 00:25:45,440 --> 00:25:47,840 Speaker 1: And the more work you do and the more consistent 386 00:25:47,960 --> 00:25:57,000 Speaker 1: you are, this is really important, not only can you 387 00:25:57,080 --> 00:25:59,280 Speaker 1: do less, You should do less as you get older. 388 00:25:59,720 --> 00:26:04,879 Speaker 1: That is the huge payoff. You don't hear that because 389 00:26:04,920 --> 00:26:07,400 Speaker 1: the people who are talking about it didn't do it. 390 00:26:08,240 --> 00:26:12,920 Speaker 1: That's why I have people I can go on. He 391 00:26:12,960 --> 00:26:15,280 Speaker 1: does less now because he did a ridiculous amount when 392 00:26:15,320 --> 00:26:18,120 Speaker 1: he was younger. But his goals were different. In other words, 393 00:26:18,200 --> 00:26:20,560 Speaker 1: he was you know, for those of you one final 394 00:26:20,560 --> 00:26:22,120 Speaker 1: time who were saying it doesn't apply to you, Yes 395 00:26:22,160 --> 00:26:26,359 Speaker 1: it does, Yes it does. He was talking about like 396 00:26:26,400 --> 00:26:28,880 Speaker 1: eating ten thousand cowries a day like Michael Phelps. Well 397 00:26:29,000 --> 00:26:31,439 Speaker 1: he was biking like a hundred sixty miles. But that 398 00:26:31,480 --> 00:26:35,560 Speaker 1: doesn't mean those those topics don't apply to you. Those 399 00:26:35,600 --> 00:26:40,080 Speaker 1: concepts you're exercising less, you're eating less. Same things hold true. 400 00:26:41,560 --> 00:26:47,280 Speaker 1: He didn't and doesn't follow some crazy diaplane He eats essentially. 401 00:26:48,480 --> 00:26:50,680 Speaker 1: He talked about his protein shakes, his huge shakes he 402 00:26:50,720 --> 00:26:53,000 Speaker 1: would have after a huge workout. It was fruit and 403 00:26:53,040 --> 00:26:54,400 Speaker 1: all that kind of stuff, and then he would throw 404 00:26:54,400 --> 00:26:55,840 Speaker 1: some ice cream and some other things and because he 405 00:26:55,880 --> 00:26:59,280 Speaker 1: needed more calories. But this show is great news. Be 406 00:26:59,400 --> 00:27:02,080 Speaker 1: smart about of workouts, be consistent about your workouts. But no, 407 00:27:02,560 --> 00:27:07,200 Speaker 1: just like with exercise and nutrition. There's a tipping point 408 00:27:07,240 --> 00:27:10,080 Speaker 1: for both. So for those of you who are you know, 409 00:27:10,160 --> 00:27:13,440 Speaker 1: just starting out or frustrating, go it's never going to 410 00:27:13,480 --> 00:27:15,520 Speaker 1: be fun. I'm never going to enjoy it. I'm never 411 00:27:15,560 --> 00:27:18,199 Speaker 1: going to figure it out. Not true. Keep listening to 412 00:27:18,200 --> 00:27:20,880 Speaker 1: the show, keep applying to the the principles that work for you, 413 00:27:21,560 --> 00:27:27,399 Speaker 1: that resonate with you. Give it time, but know that 414 00:27:27,600 --> 00:27:31,200 Speaker 1: hard work always pays off, and never more so than 415 00:27:31,240 --> 00:27:34,199 Speaker 1: with exercise. And don't ever let someone tell you that 416 00:27:34,359 --> 00:27:37,240 Speaker 1: because you took time off, or if you take time off, 417 00:27:38,880 --> 00:27:41,560 Speaker 1: all that work he did was for nothing. Those are 418 00:27:41,600 --> 00:27:45,280 Speaker 1: just jealous people who don't understand the science. All right, 419 00:27:45,880 --> 00:27:52,480 Speaker 1: good enough, good enough. I love these topics because they 420 00:27:52,520 --> 00:27:58,359 Speaker 1: are hopeful, they're positive, and they're true, and you don't 421 00:27:59,040 --> 00:28:03,240 Speaker 1: hear them enough because leave you one final thing, one 422 00:28:03,400 --> 00:28:10,359 Speaker 1: major writer, just reason my heart think about it. The 423 00:28:10,400 --> 00:28:12,440 Speaker 1: people who are writing those articles suffice it to say 424 00:28:12,480 --> 00:28:17,119 Speaker 1: they haven't lived it, and they oftentimes want to feel good. 425 00:28:17,240 --> 00:28:21,080 Speaker 1: They need an excuse. There I said it. They didn't 426 00:28:21,080 --> 00:28:25,479 Speaker 1: do the work, their cherry picking data because they want 427 00:28:25,480 --> 00:28:27,600 Speaker 1: to feel better about themselves on not doing the work 428 00:28:27,600 --> 00:28:29,320 Speaker 1: and not putting in the time and not seeing the 429 00:28:29,359 --> 00:28:34,000 Speaker 1: results Google can gua g l ah. Look at how 430 00:28:34,080 --> 00:28:38,720 Speaker 1: he looks. One of the happiest, healthiest people you'll ever meet. 431 00:28:39,440 --> 00:28:43,160 Speaker 1: Did a crazy amount of training rested during that would 432 00:28:43,200 --> 00:28:46,680 Speaker 1: go hard, would go easy. As he got older, he 433 00:28:46,800 --> 00:28:49,920 Speaker 1: can do an insane amount less but still enjoy what 434 00:28:50,000 --> 00:28:55,560 Speaker 1: he loves to do injury free. Okay, there you go. 435 00:28:55,800 --> 00:29:01,680 Speaker 1: Questions comments, let me know just did listener mail bag 436 00:29:01,760 --> 00:29:06,440 Speaker 1: show number seven? It's like eleven twelve some a lot 437 00:29:06,440 --> 00:29:09,040 Speaker 1: of great questions, So reach out. Tom h Fit is 438 00:29:09,080 --> 00:29:13,560 Speaker 1: Twitter and Instagram Tom h Fit Questions, comments, and hey, interviews. 439 00:29:13,560 --> 00:29:15,800 Speaker 1: If you have people you go. This is someone I 440 00:29:15,800 --> 00:29:20,320 Speaker 1: want to hear more from. I mean also Fitness Disrupted 441 00:29:20,320 --> 00:29:23,400 Speaker 1: dot com. You can email me through their brand new website. 442 00:29:23,400 --> 00:29:26,600 Speaker 1: I am opening my virtual gym, which is all my 443 00:29:26,640 --> 00:29:32,520 Speaker 1: content from thirty plus years soft open but exercises, videos, plans, 444 00:29:32,600 --> 00:29:35,120 Speaker 1: so much content their forum. You can ask me questions 445 00:29:35,160 --> 00:29:38,160 Speaker 1: there as well. Really cool, really excited. So that is 446 00:29:38,200 --> 00:29:41,479 Speaker 1: Tom Holland Fitness dot com. And yes, the Micro Workup 447 00:29:41,480 --> 00:29:44,920 Speaker 1: Plan is my most recent book. Thank you for listening. 448 00:29:46,400 --> 00:29:52,880 Speaker 1: I love what I do and I am super passionate 449 00:29:52,920 --> 00:29:55,920 Speaker 1: about it and I will only bring you the best 450 00:29:56,360 --> 00:30:00,480 Speaker 1: information so that you can live your best life. I 451 00:30:00,520 --> 00:30:04,120 Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in yourself. 452 00:30:07,640 --> 00:30:11,200 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 453 00:30:11,320 --> 00:30:14,160 Speaker 1: more podcasts from I heart Radio, visit the i heart 454 00:30:14,200 --> 00:30:17,640 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 455 00:30:17,680 --> 00:30:18,440 Speaker 1: favorite shows.