1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,880 --> 00:00:15,520 Speaker 1: I am Tom Holland, and this is Fitness Disrupted Strength 3 00:00:16,000 --> 00:00:20,200 Speaker 1: Training one oh one. Now, as I record this show, 4 00:00:21,320 --> 00:00:23,479 Speaker 1: I just looked and I think I am up to 5 00:00:23,600 --> 00:00:28,280 Speaker 1: about a hundred and thirty four episodes. That's insane. That's 6 00:00:28,280 --> 00:00:32,000 Speaker 1: insane coming up on a year. It's been an amazing year, 7 00:00:32,040 --> 00:00:35,440 Speaker 1: and thank you to everyone who has listened and reached 8 00:00:35,440 --> 00:00:38,760 Speaker 1: out and all my great guests, and I hope to 9 00:00:38,880 --> 00:00:41,120 Speaker 1: be doing this for eight long time to come. But 10 00:00:41,280 --> 00:00:46,320 Speaker 1: of those thirty four episodes, there have been shows about 11 00:00:46,320 --> 00:00:50,239 Speaker 1: strength training. There have been shows about cardiovascular exercises. We've 12 00:00:50,240 --> 00:00:54,440 Speaker 1: talked about nutrition, we've talked about motivation of card at all. 13 00:00:55,360 --> 00:00:59,360 Speaker 1: But when it comes to strength training, I've done some 14 00:00:59,360 --> 00:01:02,120 Speaker 1: some really ccific shows, and you know, we've talked about 15 00:01:02,200 --> 00:01:04,880 Speaker 1: body weight exercises and the power of the push up 16 00:01:05,480 --> 00:01:08,280 Speaker 1: and fear of bulk and all of those type of things. 17 00:01:08,280 --> 00:01:10,959 Speaker 1: But I realized I hadn't just done a basic strength 18 00:01:10,959 --> 00:01:15,120 Speaker 1: training one on one show. And if you've listened to 19 00:01:15,200 --> 00:01:18,160 Speaker 1: any of the shows, you know I'm all about the basics, 20 00:01:18,240 --> 00:01:22,119 Speaker 1: because the basics are what work. And I'm also about 21 00:01:22,480 --> 00:01:26,679 Speaker 1: exercise science. When we look at the studies and then 22 00:01:26,720 --> 00:01:28,600 Speaker 1: we take the studies and we say, how does that 23 00:01:28,640 --> 00:01:31,840 Speaker 1: apply to us and to things we can apply to 24 00:01:31,959 --> 00:01:36,039 Speaker 1: our real lives, to what we can do. We take 25 00:01:36,080 --> 00:01:38,440 Speaker 1: the studies, we take the anecdotal, we take common sense, 26 00:01:39,000 --> 00:01:42,360 Speaker 1: and we find where they intersect. But there's so much 27 00:01:42,440 --> 00:01:47,160 Speaker 1: garbage information out there. And one example of that, and 28 00:01:47,280 --> 00:01:50,800 Speaker 1: one reason I got the idea to do this show, 29 00:01:51,200 --> 00:01:54,640 Speaker 1: this specific basic strength training one on one show, was 30 00:01:54,720 --> 00:01:56,880 Speaker 1: someone reached out to me and asked me if it 31 00:01:56,960 --> 00:02:00,320 Speaker 1: was true they were told by a fitness person that 32 00:02:00,400 --> 00:02:02,160 Speaker 1: they had to do one hundred lunges for it to 33 00:02:02,160 --> 00:02:04,920 Speaker 1: be effective, that if they did a hundred or less 34 00:02:04,920 --> 00:02:12,040 Speaker 1: than one hundred lunges, it wouldn't work. This this drives 35 00:02:12,080 --> 00:02:18,880 Speaker 1: me nuts. That's It's like, it's just crazy crazy hundred? 36 00:02:19,240 --> 00:02:21,960 Speaker 1: Why and work? What does work mean? You know? That 37 00:02:22,120 --> 00:02:25,600 Speaker 1: is what I often do when confronted with these types 38 00:02:25,600 --> 00:02:28,919 Speaker 1: of questions personally, I just keep asking questions of that person, 39 00:02:29,480 --> 00:02:31,600 Speaker 1: not the person asking the question, but the person giving 40 00:02:31,639 --> 00:02:36,360 Speaker 1: that information. Why one hundred? Where did you learn that? 41 00:02:36,400 --> 00:02:39,079 Speaker 1: Where did you study that? What studies say you need 42 00:02:39,120 --> 00:02:42,720 Speaker 1: to do one hundred? And this is one of the 43 00:02:42,880 --> 00:02:47,200 Speaker 1: new problems when it comes to exercise is social media. 44 00:02:47,400 --> 00:02:49,760 Speaker 1: I've talked about this at length because it is a 45 00:02:49,840 --> 00:02:55,919 Speaker 1: huge part now with fitness and many unqualified people, mostly 46 00:02:56,000 --> 00:02:59,280 Speaker 1: unqualified people, are putting up workouts and many of them 47 00:02:59,360 --> 00:03:02,880 Speaker 1: are insane, and many of them involved insane numbers like 48 00:03:02,880 --> 00:03:07,040 Speaker 1: one hundred, one hundred, you know, do one hundred? Lunges 49 00:03:07,400 --> 00:03:14,440 Speaker 1: do ninety? Squads do eighty? Burpies do seventy? Why? Now? 50 00:03:14,480 --> 00:03:22,200 Speaker 1: Are they hard? Sure? Are you sore? Sure? Are they necessary? 51 00:03:22,240 --> 00:03:24,680 Speaker 1: Are they based on science? Are you gonna be able 52 00:03:24,720 --> 00:03:28,359 Speaker 1: to continue to work out throughout the week after doing 53 00:03:28,400 --> 00:03:31,120 Speaker 1: some of these workouts? Are you putting yourself at a 54 00:03:31,160 --> 00:03:37,080 Speaker 1: considerable risk of injury? Yeah? So we need to talk 55 00:03:37,120 --> 00:03:38,640 Speaker 1: about that, and we need to just get back to 56 00:03:38,680 --> 00:03:42,560 Speaker 1: the basics strength training one on one. And I've covered 57 00:03:42,680 --> 00:03:44,840 Speaker 1: many of these principles in those other shows, but it 58 00:03:44,840 --> 00:03:47,240 Speaker 1: needs to be put into one place and just to 59 00:03:47,280 --> 00:03:52,240 Speaker 1: be reinforced again. And that's one thing I will continue 60 00:03:52,280 --> 00:03:57,160 Speaker 1: to preach about excessive moderation and about you know, sticking 61 00:03:57,160 --> 00:03:59,840 Speaker 1: with the basics and consistency and that it does not 62 00:04:00,040 --> 00:04:03,320 Speaker 1: have to be complicated, and it really isn't when you know, 63 00:04:03,400 --> 00:04:06,120 Speaker 1: the science and when you put it together. And what's 64 00:04:06,120 --> 00:04:08,280 Speaker 1: exciting about the show for me coming up on a year, 65 00:04:08,840 --> 00:04:11,920 Speaker 1: is that just with this show, it's starting to happen 66 00:04:12,920 --> 00:04:16,080 Speaker 1: things that happened with my prior books and videos. People 67 00:04:16,080 --> 00:04:18,920 Speaker 1: are saying, you know what time I actually followed your 68 00:04:18,920 --> 00:04:24,520 Speaker 1: advice and I've made incredible progress. Someone just reached out 69 00:04:24,600 --> 00:04:31,279 Speaker 1: and they lost sixty pounds applying the basic common sense approach. 70 00:04:31,400 --> 00:04:36,560 Speaker 1: That is what I'm all about, based on science. So 71 00:04:36,720 --> 00:04:40,359 Speaker 1: getting those stories and and that is what I do 72 00:04:40,440 --> 00:04:42,359 Speaker 1: this for. That is what I do this for, for 73 00:04:42,440 --> 00:04:46,280 Speaker 1: you to get results. That's it, And I get you know, 74 00:04:47,680 --> 00:04:51,800 Speaker 1: it's not about me sounding smart, and it's not about 75 00:04:51,839 --> 00:04:56,279 Speaker 1: me making it complicated or being the toughest trainer. That's 76 00:04:56,360 --> 00:04:58,919 Speaker 1: that's How hard is that? Oh yeah, do a hundred 77 00:04:58,960 --> 00:05:01,400 Speaker 1: push ups and then do a hund at burpys? How 78 00:05:01,400 --> 00:05:04,920 Speaker 1: hard is that? What is what education experience does that 79 00:05:04,960 --> 00:05:09,240 Speaker 1: take to put that out there? When I worked with 80 00:05:09,360 --> 00:05:12,200 Speaker 1: clients one on one, the goal was to take them 81 00:05:12,279 --> 00:05:15,599 Speaker 1: right to their point to where to find that and 82 00:05:15,600 --> 00:05:18,960 Speaker 1: that takes a while, and to be safe and to 83 00:05:19,040 --> 00:05:25,320 Speaker 1: push them, to motivate them, but to find there strengths 84 00:05:26,160 --> 00:05:29,240 Speaker 1: and where those strengths lie and the appropriate amount of 85 00:05:29,240 --> 00:05:33,080 Speaker 1: sets and reps and weight and exercises for them. And 86 00:05:33,120 --> 00:05:34,600 Speaker 1: so that's what this show is about. We're gonna get 87 00:05:34,600 --> 00:05:37,279 Speaker 1: back to the basics. We're gonna lay the groundwork. Some 88 00:05:37,400 --> 00:05:39,039 Speaker 1: of it you may know if you've been doing this 89 00:05:39,040 --> 00:05:41,240 Speaker 1: a while. Some of you you may need to hear again. 90 00:05:41,640 --> 00:05:43,840 Speaker 1: And for those of you who are truly just starting 91 00:05:43,839 --> 00:05:46,359 Speaker 1: out and still confused, this is going to give you 92 00:05:46,400 --> 00:05:48,760 Speaker 1: that base of knowledge when it comes to strength training. 93 00:05:49,400 --> 00:05:52,440 Speaker 1: And this is strength training one on one. You know, 94 00:05:52,520 --> 00:05:57,200 Speaker 1: I have a office filled with textbooks from all the certifications, 95 00:05:57,240 --> 00:05:59,320 Speaker 1: and you know, my master's working all that stuff, and 96 00:05:59,400 --> 00:06:01,240 Speaker 1: this is all in there. These are in the first 97 00:06:01,279 --> 00:06:05,400 Speaker 1: chapters of all of my strength and conditioning textbooks. Okay, 98 00:06:05,440 --> 00:06:09,279 Speaker 1: this is science. Science is changing, that's that's for sure. 99 00:06:10,600 --> 00:06:13,320 Speaker 1: But there are some pretty set principles when it comes 100 00:06:13,360 --> 00:06:17,000 Speaker 1: to lifting heavy things and getting stronger. We're gonna talk 101 00:06:17,000 --> 00:06:18,800 Speaker 1: about that, all right, quick break. When we come back 102 00:06:19,000 --> 00:06:31,960 Speaker 1: strength training one on one, we'll be right back. So 103 00:06:32,040 --> 00:06:34,719 Speaker 1: we're talking about strength training. We're talking about the basics. 104 00:06:34,760 --> 00:06:38,599 Speaker 1: Taking it back today one you know, refresher course. Maybe 105 00:06:38,800 --> 00:06:41,279 Speaker 1: you need to hear this stuff again and maybe you're 106 00:06:41,279 --> 00:06:43,279 Speaker 1: hearing it for the first time. And when I have 107 00:06:43,400 --> 00:06:46,160 Speaker 1: people reach out to me and ask me if they 108 00:06:46,160 --> 00:06:48,960 Speaker 1: need to do a hundred repetitions of something like lunges, 109 00:06:49,640 --> 00:06:53,440 Speaker 1: a hundred, I mean I actually I've never done a 110 00:06:53,520 --> 00:06:55,560 Speaker 1: hundred lunges in my life. I don't think let me 111 00:06:55,640 --> 00:06:58,760 Speaker 1: think about Nope, I don't think I ever have. You 112 00:06:58,800 --> 00:07:04,760 Speaker 1: know why, There's no reason unless you're competing, and I've 113 00:07:04,760 --> 00:07:06,880 Speaker 1: talked about that on another podcast. I get it. If 114 00:07:06,920 --> 00:07:09,560 Speaker 1: you're doing a competition where you want to do as 115 00:07:09,640 --> 00:07:13,760 Speaker 1: many of an exercise, as many repetitions as possible, that's fine. 116 00:07:14,320 --> 00:07:16,120 Speaker 1: But what did I tell you in that that podcast 117 00:07:16,160 --> 00:07:18,320 Speaker 1: where he talked about that am wrap? You know what 118 00:07:18,400 --> 00:07:21,240 Speaker 1: that says to me as an exercise physiologist, as an athlete, 119 00:07:21,640 --> 00:07:24,440 Speaker 1: My goal is to shut off my muscles as much 120 00:07:24,480 --> 00:07:28,280 Speaker 1: as possible, to recruit the least number of muscle fibers 121 00:07:28,320 --> 00:07:32,680 Speaker 1: so I can do as many repetitions as possible. So 122 00:07:32,760 --> 00:07:35,440 Speaker 1: part of that is not doing it with perfect form. 123 00:07:35,480 --> 00:07:38,480 Speaker 1: It's doing it really quickly and maybe not full range 124 00:07:38,480 --> 00:07:41,000 Speaker 1: of motion, as so many people do with things like 125 00:07:41,040 --> 00:07:47,000 Speaker 1: push ups, but a hundred repetitions. So I'm gonna talk 126 00:07:47,000 --> 00:07:48,760 Speaker 1: about that we're gonna talk about number of sets and 127 00:07:48,840 --> 00:07:50,600 Speaker 1: number of reps and all that stuff. These are the 128 00:07:50,680 --> 00:07:54,800 Speaker 1: questions I get almost weekly, you know, when it comes 129 00:07:54,840 --> 00:07:58,720 Speaker 1: to strength training questions. And so there are the basics, 130 00:07:59,440 --> 00:08:02,320 Speaker 1: and let me just us reiterate. I did a show 131 00:08:02,360 --> 00:08:06,240 Speaker 1: called The Five Components of Fitness. We lift weights, we 132 00:08:06,360 --> 00:08:10,640 Speaker 1: strength train, we you know, we do resistance training because 133 00:08:10,640 --> 00:08:14,160 Speaker 1: it actually affects three I was gonna say too, but 134 00:08:14,320 --> 00:08:20,000 Speaker 1: it actually affects actually, if we're being you know, wide 135 00:08:20,120 --> 00:08:23,960 Speaker 1: arcing as far as the the effects the five components 136 00:08:23,960 --> 00:08:27,640 Speaker 1: of fitness our cardio vascular endurance and then muscular strength, 137 00:08:27,800 --> 00:08:31,600 Speaker 1: muscular endurance, flexibility, and body composition. And actually strength training 138 00:08:31,680 --> 00:08:35,080 Speaker 1: kind of affects all of those in different ways, but 139 00:08:35,160 --> 00:08:40,959 Speaker 1: obviously specifically muscular strength and muscular endurance. But I say 140 00:08:41,000 --> 00:08:43,000 Speaker 1: all of them because there's studies that show that when 141 00:08:43,000 --> 00:08:46,240 Speaker 1: you do exercises through a wide range of motion, that 142 00:08:46,320 --> 00:08:50,200 Speaker 1: increases your flexibility. And that's why a lot of people 143 00:08:50,240 --> 00:08:53,520 Speaker 1: who strength trained frequently have pretty good flexibility. Some of 144 00:08:53,559 --> 00:08:56,360 Speaker 1: it's genetic and some of it is from strength trainings. 145 00:08:56,400 --> 00:09:00,280 Speaker 1: Counterintuitive goes against exactly what we were told many years ago. 146 00:09:00,600 --> 00:09:05,439 Speaker 1: Bodybuilders will become muscle bound. Well yes and no, right, 147 00:09:05,640 --> 00:09:09,600 Speaker 1: take steroids and you know, do weird things to your 148 00:09:09,640 --> 00:09:15,040 Speaker 1: muscles and unnatural things that can happen. Uh, and body composition. 149 00:09:16,000 --> 00:09:19,120 Speaker 1: When you increase your lean muscle, as I will talk 150 00:09:19,160 --> 00:09:22,320 Speaker 1: about increasing your metabolism. You burn calories all day want 151 00:09:22,360 --> 00:09:24,199 Speaker 1: so strength training is part of all of this. And 152 00:09:24,240 --> 00:09:27,120 Speaker 1: when it comes to cardio vascar endurance, this is a 153 00:09:27,160 --> 00:09:29,240 Speaker 1: little bit of a stretch. But you can't do your 154 00:09:29,240 --> 00:09:32,719 Speaker 1: cardio if you're injured, and oftentimes you're injured because of 155 00:09:33,480 --> 00:09:39,280 Speaker 1: muscular weaknesses and imbalances. Okay, so it's important to strength train. 156 00:09:39,400 --> 00:09:42,560 Speaker 1: We all need to do it. It is titled the 157 00:09:42,600 --> 00:09:45,000 Speaker 1: Fountain of Youth in a chapter of my new book, 158 00:09:45,000 --> 00:09:47,520 Speaker 1: The Micro Workout Plan. For that reason. I'm gonna give 159 00:09:47,520 --> 00:09:49,280 Speaker 1: you a couple of studies at the end of the 160 00:09:49,280 --> 00:09:52,120 Speaker 1: show just to tie it all together. All right, but 161 00:09:52,160 --> 00:09:55,439 Speaker 1: there are so many I mean, it's crazy, the benefits 162 00:09:55,520 --> 00:09:58,080 Speaker 1: of strength training that far outweigh the five I just 163 00:09:58,120 --> 00:10:02,040 Speaker 1: talked about. All right, but let's just start with something 164 00:10:02,080 --> 00:10:04,880 Speaker 1: I have talked about another podcast, but it goes to 165 00:10:05,040 --> 00:10:06,920 Speaker 1: strength training one on one. What we're talking about here 166 00:10:06,960 --> 00:10:13,320 Speaker 1: is overloading your muscle the overloading the overload principle common 167 00:10:13,360 --> 00:10:17,800 Speaker 1: sense and exercise science coming together. When you lift heavy things, 168 00:10:17,920 --> 00:10:21,880 Speaker 1: you stress your muscles. When you stress your muscles enough, 169 00:10:22,520 --> 00:10:25,240 Speaker 1: the muscles have to adapt. One way as they adapt 170 00:10:25,320 --> 00:10:29,880 Speaker 1: is getting stronger, Okay, One way they adapt is increasing 171 00:10:29,960 --> 00:10:34,360 Speaker 1: in size. And that is why we lift heavy things. 172 00:10:34,440 --> 00:10:38,400 Speaker 1: If you lift things that are too light, you don't 173 00:10:39,200 --> 00:10:43,920 Speaker 1: overload them enough, you won't have those effects. When you 174 00:10:43,960 --> 00:10:47,559 Speaker 1: lift things that are too heavy, you just run the 175 00:10:47,679 --> 00:10:51,000 Speaker 1: risk of injuring yourself and you're not performing the exercise 176 00:10:51,920 --> 00:10:55,520 Speaker 1: generally speaking, as it should be done, poor form, momentum, 177 00:10:55,559 --> 00:10:57,760 Speaker 1: things like that, all right, but we just need to 178 00:10:57,920 --> 00:11:02,280 Speaker 1: overload our muscles. And this is why when you hear 179 00:11:02,320 --> 00:11:05,600 Speaker 1: those people talk about, oh, you should never use machines, 180 00:11:05,679 --> 00:11:08,160 Speaker 1: you should never, you know, do this type of exercise. 181 00:11:08,160 --> 00:11:10,040 Speaker 1: When it comes to strength training, as long as it 182 00:11:10,160 --> 00:11:16,800 Speaker 1: overloads your muscle, it will change your muscle. As long 183 00:11:16,840 --> 00:11:19,000 Speaker 1: as it overloads your muscle, it will change your muscle. 184 00:11:19,400 --> 00:11:22,760 Speaker 1: Your body doesn't know if it's doing a push up 185 00:11:22,880 --> 00:11:27,120 Speaker 1: or a chess press with dumbbells or a machine chest press. 186 00:11:27,160 --> 00:11:29,679 Speaker 1: As long as you overload that muscle, it will change. 187 00:11:31,120 --> 00:11:34,680 Speaker 1: And if you you've listened to my other podcasts. I'm 188 00:11:34,720 --> 00:11:40,160 Speaker 1: all about variation and doing many different types of modalities 189 00:11:40,160 --> 00:11:44,240 Speaker 1: when it comes to exercise, because I'm not gonna get 190 00:11:44,280 --> 00:11:47,320 Speaker 1: into this in specifics you need to change. I've done 191 00:11:47,320 --> 00:11:51,080 Speaker 1: those shows. You need to not only overload your muscle, 192 00:11:51,679 --> 00:11:54,679 Speaker 1: but you need that variation because your muscle not only adapts, 193 00:11:57,200 --> 00:12:01,800 Speaker 1: it knows the exercises you are doing and in the order, 194 00:12:01,880 --> 00:12:04,439 Speaker 1: it is a very smart machine. So you need to 195 00:12:04,559 --> 00:12:07,199 Speaker 1: challenge it and you need to confuse it to some degree. 196 00:12:07,600 --> 00:12:10,040 Speaker 1: All right, But bottom line is you need to overload 197 00:12:10,080 --> 00:12:12,880 Speaker 1: the muscle. That's all we need to know in strength training. 198 00:12:12,880 --> 00:12:15,319 Speaker 1: One oh one, all right, and I have to talk 199 00:12:15,360 --> 00:12:18,520 Speaker 1: about the goals. What are our goals? Why do we 200 00:12:18,559 --> 00:12:22,720 Speaker 1: strength train? I've hit on many, but we want to 201 00:12:22,800 --> 00:12:26,480 Speaker 1: build a base of strength. You need to strengthen your muscles. 202 00:12:26,520 --> 00:12:29,360 Speaker 1: And in today's world, where we have had almost all 203 00:12:29,400 --> 00:12:34,560 Speaker 1: activity taken out, that is never been more important. We 204 00:12:34,600 --> 00:12:38,040 Speaker 1: need to just build a foundation of strength, and so 205 00:12:38,080 --> 00:12:42,079 Speaker 1: many people don't have that at all. Sit for hours 206 00:12:42,120 --> 00:12:45,959 Speaker 1: and hours, sit you know, at work, sit at home, 207 00:12:46,120 --> 00:12:49,040 Speaker 1: sit on the couch, you're lying in bed, you're sitting 208 00:12:49,040 --> 00:12:52,960 Speaker 1: in the car. We are getting weaker and weaker as 209 00:12:52,960 --> 00:12:56,520 Speaker 1: a nation. So first and foremost we need to build 210 00:12:56,559 --> 00:12:59,800 Speaker 1: that strength. We need to bulletproof our bodies. That's what 211 00:12:59,880 --> 00:13:03,800 Speaker 1: we evolved to do, not to sit, but to move, 212 00:13:04,320 --> 00:13:09,439 Speaker 1: So first and foremost that's it build strength. And in 213 00:13:09,480 --> 00:13:14,320 Speaker 1: doing that, we want to specifically fix our weaknesses and 214 00:13:14,400 --> 00:13:17,600 Speaker 1: our imbalances. And we all have those, or you know 215 00:13:17,720 --> 00:13:22,280 Speaker 1: had them, depending on where you are in your fitness journey, 216 00:13:23,480 --> 00:13:29,520 Speaker 1: because those weaknesses and those imbalances lead to injury. So 217 00:13:29,600 --> 00:13:32,360 Speaker 1: we want to build that base of strength so that 218 00:13:32,360 --> 00:13:35,880 Speaker 1: we're as healthy as possible, as strong as possible, and 219 00:13:35,920 --> 00:13:38,720 Speaker 1: then we want to fix those weaknesses and imbalances. In 220 00:13:38,760 --> 00:13:43,320 Speaker 1: the process of doing so, we also want to strengthen 221 00:13:43,400 --> 00:13:49,720 Speaker 1: our bones, you women, especially osteoporosis, and this is why 222 00:13:49,720 --> 00:13:52,920 Speaker 1: it's so crucial that we do it early and frequently 223 00:13:53,120 --> 00:13:56,800 Speaker 1: in life, because so many of the things that will 224 00:13:56,840 --> 00:14:02,520 Speaker 1: come up later in life can be vented by doing 225 00:14:02,559 --> 00:14:06,560 Speaker 1: these things consistently early on, and osteoporosis is one of them. 226 00:14:06,800 --> 00:14:10,160 Speaker 1: And that has always been one of my major issues 227 00:14:10,320 --> 00:14:14,480 Speaker 1: with the fear of bulk, is that women especially are 228 00:14:14,559 --> 00:14:19,760 Speaker 1: short changed because it's not just about muscle, it's about bone. 229 00:14:20,520 --> 00:14:22,840 Speaker 1: You want those bones to be as strong as possible. 230 00:14:22,840 --> 00:14:27,960 Speaker 1: And it just makes complete common sense. Your muscles, tendons 231 00:14:28,520 --> 00:14:34,400 Speaker 1: are attached to bones. When those muscles are challenge they 232 00:14:34,440 --> 00:14:37,280 Speaker 1: pull on the bone, which strengthens the bone. There you 233 00:14:37,320 --> 00:14:41,200 Speaker 1: have it, and you need to do that frequently, and 234 00:14:41,200 --> 00:14:45,120 Speaker 1: when we're younger especially. All right, So I want to 235 00:14:45,120 --> 00:14:47,120 Speaker 1: build that base of strength. We want to fix our 236 00:14:47,160 --> 00:14:49,720 Speaker 1: weaknesses and our imbalances. We want to strengthen our bones. 237 00:14:50,240 --> 00:14:54,480 Speaker 1: And finally, this is only four of many. You want 238 00:14:54,520 --> 00:14:58,280 Speaker 1: to build valuable lean muscle. It's a topic I will 239 00:14:58,360 --> 00:15:01,280 Speaker 1: hit over and over and over again because that it 240 00:15:01,400 --> 00:15:05,800 Speaker 1: is that important. Sarcopenia. We lose muscle as we age, 241 00:15:06,920 --> 00:15:09,720 Speaker 1: generally in your thirties, depends on the person. But you 242 00:15:09,760 --> 00:15:13,440 Speaker 1: start to lose muscle, you don't have to You can 243 00:15:13,440 --> 00:15:15,560 Speaker 1: mitigate it, you can slow it down, you can almost 244 00:15:15,600 --> 00:15:22,680 Speaker 1: reverse it by strength training. Okay, that is huge. So 245 00:15:22,720 --> 00:15:24,400 Speaker 1: there you have. We had to talk about the goals 246 00:15:24,400 --> 00:15:27,440 Speaker 1: because that kind of clarifies why we're doing it. And 247 00:15:27,480 --> 00:15:29,440 Speaker 1: I have to say it one final time. There are 248 00:15:29,560 --> 00:15:33,480 Speaker 1: mental reasons. Cognitive strength training goes so far beyond the 249 00:15:33,520 --> 00:15:36,480 Speaker 1: four reasons I just gave you. But for our basics 250 00:15:36,560 --> 00:15:39,760 Speaker 1: start to strength training. That's why we're doing it. That's 251 00:15:39,760 --> 00:15:41,200 Speaker 1: why we're doing it. But you're gonna get so many 252 00:15:41,200 --> 00:15:43,600 Speaker 1: other benefits as well. I will do many more shows 253 00:15:43,640 --> 00:15:46,560 Speaker 1: about that, all right, And let me just go to 254 00:15:46,640 --> 00:15:48,440 Speaker 1: the results again, and I've I've hit on some of 255 00:15:48,440 --> 00:15:53,000 Speaker 1: them are already. We do it to prevent injury, to 256 00:15:53,080 --> 00:15:58,760 Speaker 1: prevent osteoporosis, to slow down that sarcopenia. And then two 257 00:15:59,760 --> 00:16:03,760 Speaker 1: in joy life, to increase your ability to perform what 258 00:16:03,880 --> 00:16:07,040 Speaker 1: they talk about in exercise terms A d l S 259 00:16:07,200 --> 00:16:10,920 Speaker 1: activities of daily living. You're gonna enjoy life more when 260 00:16:10,960 --> 00:16:14,920 Speaker 1: you are stronger, when you don't have pain. Okay, So 261 00:16:14,960 --> 00:16:19,280 Speaker 1: the stronger you are, the better your quality of life. Okay, boom. 262 00:16:19,800 --> 00:16:23,040 Speaker 1: Sports performance and enjoyment if you're a recreational athlete or 263 00:16:23,320 --> 00:16:26,640 Speaker 1: you know, more advanced strength training is gonna help that, 264 00:16:28,080 --> 00:16:33,040 Speaker 1: and again overall quality of life. All right. So I 265 00:16:33,160 --> 00:16:35,200 Speaker 1: just have to throw that out there because so many 266 00:16:35,200 --> 00:16:39,360 Speaker 1: people think, why, what's the benefit You think of body builders, 267 00:16:39,440 --> 00:16:42,960 Speaker 1: You think of old school Arnold Swartzenegger Gold's gym type 268 00:16:42,960 --> 00:16:45,920 Speaker 1: things people throw in heavy weights. That's not what it's about. 269 00:16:46,960 --> 00:16:48,680 Speaker 1: It's about what I just described and that's why I 270 00:16:48,720 --> 00:16:52,360 Speaker 1: have to start with that. Okay, So we talked about 271 00:16:52,360 --> 00:16:54,520 Speaker 1: the overload principle. You need to overload your body. Well, 272 00:16:54,520 --> 00:16:58,480 Speaker 1: how can you do that? Well, there are numerous ways. 273 00:16:58,520 --> 00:17:00,880 Speaker 1: I'm gonna give you a couple for and foremost body 274 00:17:00,880 --> 00:17:05,119 Speaker 1: weight body weight exercises. That's resistance. You can overload your 275 00:17:05,160 --> 00:17:08,880 Speaker 1: body really well with push ups and planks and squats 276 00:17:08,880 --> 00:17:13,120 Speaker 1: and lunges and step ups and jumping, and that can 277 00:17:13,160 --> 00:17:17,840 Speaker 1: go from total beginner to ridiculously advanced. That is why 278 00:17:17,880 --> 00:17:21,960 Speaker 1: body weight exercises are so great. Do them anywhere, anytime, 279 00:17:22,320 --> 00:17:29,480 Speaker 1: modify them for your fitness level and your goals phenomenal. 280 00:17:30,760 --> 00:17:33,719 Speaker 1: Then you go to free weights. Free weights can be 281 00:17:33,760 --> 00:17:38,000 Speaker 1: so many different things. Today we're talking dumbbells, barbells, kettle bells, 282 00:17:38,040 --> 00:17:40,200 Speaker 1: those type of things. You can have them at home, 283 00:17:40,320 --> 00:17:42,600 Speaker 1: you can have them at you know, use them at 284 00:17:42,640 --> 00:17:48,520 Speaker 1: the gym. Now they take a little more knowledge. Right now, 285 00:17:48,600 --> 00:17:51,639 Speaker 1: you're loading your body, you're picking up heavy things. You 286 00:17:51,680 --> 00:17:54,800 Speaker 1: have to do that correctly. So depending on the exercise 287 00:17:54,800 --> 00:17:57,679 Speaker 1: you're doing, you need to know what you're doing and 288 00:17:57,720 --> 00:17:59,639 Speaker 1: you need to do it with the appropriate weight. And 289 00:17:59,720 --> 00:18:03,800 Speaker 1: it's talk more about that shortly and then you can 290 00:18:03,840 --> 00:18:08,000 Speaker 1: also use things like resistance bands, other types of bands 291 00:18:08,080 --> 00:18:11,919 Speaker 1: are really popular now, and finally machines and there are 292 00:18:11,960 --> 00:18:15,119 Speaker 1: others as well, but those are the basics, right. You've 293 00:18:15,119 --> 00:18:17,840 Speaker 1: got body weight, you've got free weights, you've got machines, 294 00:18:18,320 --> 00:18:19,760 Speaker 1: and as I said at the start of the show, 295 00:18:19,800 --> 00:18:22,520 Speaker 1: your body doesn't know the difference. And I use them 296 00:18:22,560 --> 00:18:27,960 Speaker 1: all because that keeps my body changing, it keeps my 297 00:18:28,040 --> 00:18:33,640 Speaker 1: mind interested, and it's just the best way to continue 298 00:18:33,680 --> 00:18:36,440 Speaker 1: to challenge your body and your mind for many years 299 00:18:36,480 --> 00:18:41,880 Speaker 1: to come. So body weight, free weights, and machines. If 300 00:18:41,880 --> 00:18:45,280 Speaker 1: you're just starting out, I highly recommend working with a 301 00:18:46,640 --> 00:18:50,800 Speaker 1: qualified fitness professional to put a program together for you. 302 00:18:51,000 --> 00:18:52,680 Speaker 1: That's what I used to do too. I you know, 303 00:18:52,720 --> 00:18:54,919 Speaker 1: if you want someone to come into your house and 304 00:18:54,960 --> 00:18:56,720 Speaker 1: teach how to use what you have at home, that's 305 00:18:56,760 --> 00:19:00,119 Speaker 1: one way to do it. At the gym is obviously 306 00:19:00,080 --> 00:19:03,359 Speaker 1: the typical way to do it. And now in the 307 00:19:03,400 --> 00:19:07,879 Speaker 1: world of content online, just be super careful that you 308 00:19:07,920 --> 00:19:10,360 Speaker 1: don't follow someone or take advice from someone who says 309 00:19:10,400 --> 00:19:12,000 Speaker 1: you have to do a hundred launches for it to 310 00:19:12,000 --> 00:19:15,600 Speaker 1: be effective. Now people say sets, and what's interesting is 311 00:19:15,760 --> 00:19:20,720 Speaker 1: quite often people get sets and repetitions confused sets and repetitions. 312 00:19:20,760 --> 00:19:23,840 Speaker 1: Repetitions are the number of times you perform the exercise, 313 00:19:24,920 --> 00:19:28,080 Speaker 1: and the sets are the number of times you do 314 00:19:28,160 --> 00:19:32,840 Speaker 1: that number of repetitions. Okay, So if you're doing ten 315 00:19:32,920 --> 00:19:36,600 Speaker 1: repetitions of push ups and you're doing it three times, 316 00:19:36,640 --> 00:19:40,879 Speaker 1: that's three sets, three sets of ten repetitions. So the 317 00:19:40,920 --> 00:19:43,560 Speaker 1: common question is how many sets do I need to do? 318 00:19:44,400 --> 00:19:48,040 Speaker 1: And one set works, especially for the beginner. So if 319 00:19:48,040 --> 00:19:51,919 Speaker 1: you're just starting out and you are just starting to 320 00:19:51,920 --> 00:19:55,679 Speaker 1: build that base of strength, sure one set works. You 321 00:19:55,720 --> 00:20:01,040 Speaker 1: do one set and get started that way. Now, two sets, 322 00:20:01,080 --> 00:20:04,880 Speaker 1: three sets, that is quite often what most people will 323 00:20:05,119 --> 00:20:08,879 Speaker 1: transition to. So if you're doing a dumbbell chess press, 324 00:20:09,280 --> 00:20:12,879 Speaker 1: you do one set, you rest, you do another set, 325 00:20:13,119 --> 00:20:15,400 Speaker 1: you rest, and you do a third set. I've talked 326 00:20:15,400 --> 00:20:17,840 Speaker 1: about before. I used to do three sets. Boars the 327 00:20:17,840 --> 00:20:19,880 Speaker 1: heck out of me. That third set. Sometimes I do, 328 00:20:20,440 --> 00:20:23,760 Speaker 1: sometimes I don't, So I'm two to three sets, and 329 00:20:23,800 --> 00:20:26,480 Speaker 1: then the question becomes how many exercises will get to 330 00:20:26,520 --> 00:20:30,359 Speaker 1: that shortly? So sets are again the number of times 331 00:20:30,359 --> 00:20:34,159 Speaker 1: you perform that specific number of repetitions, which leads to 332 00:20:34,200 --> 00:20:39,520 Speaker 1: the question how many repetitions generally speaking, ten to fifteen 333 00:20:39,560 --> 00:20:45,600 Speaker 1: repetitions where the last few repetitions are difficult without losing form. Now, 334 00:20:45,680 --> 00:20:48,439 Speaker 1: if you are a power lifter, if you're a strength person, 335 00:20:48,600 --> 00:20:51,360 Speaker 1: if you are training for specific sports, and you are 336 00:20:51,400 --> 00:20:56,840 Speaker 1: super advanced, you can do fewer, but the fewer repetitions 337 00:20:56,840 --> 00:21:00,560 Speaker 1: means heavier weight. And for so many people who aren't 338 00:21:00,560 --> 00:21:05,040 Speaker 1: in that category of advanced exercise or going for strength, 339 00:21:05,119 --> 00:21:08,639 Speaker 1: going for one repetition maximum, you're gonna live in the 340 00:21:08,680 --> 00:21:14,600 Speaker 1: ten to fifteen range. Okay, ten to fifteen repetitions, one 341 00:21:14,640 --> 00:21:20,320 Speaker 1: to three sets where the last few repetitions are difficult 342 00:21:20,400 --> 00:21:24,960 Speaker 1: without losing form. And that is so important, so important. 343 00:21:25,000 --> 00:21:31,200 Speaker 1: The way you choose is everything is everything, all right. 344 00:21:32,000 --> 00:21:35,160 Speaker 1: As I said, I see people using weights that are 345 00:21:35,160 --> 00:21:38,840 Speaker 1: too light, I see people using weights that are too heavy, 346 00:21:39,160 --> 00:21:43,040 Speaker 1: and both are decreasing their results. And the ones who 347 00:21:43,080 --> 00:21:46,280 Speaker 1: are generally going too heavy are significantly increasing their likelihood 348 00:21:46,280 --> 00:21:49,920 Speaker 1: of injury. All right, So one to three sets, ten 349 00:21:50,040 --> 00:21:52,680 Speaker 1: to fifteen repetitions, and then I just wanted to break 350 00:21:52,680 --> 00:21:54,840 Speaker 1: down the body. You know what I'm gonna do that 351 00:21:54,880 --> 00:21:56,760 Speaker 1: when we come back, we're gonna do one final quick 352 00:21:56,800 --> 00:21:58,680 Speaker 1: break and I'm just gonna break down the body into 353 00:21:58,760 --> 00:22:01,639 Speaker 1: muscle groups, so you know kind of how you're targeting them, 354 00:22:01,680 --> 00:22:04,320 Speaker 1: and this will really start to clarify how you put 355 00:22:04,359 --> 00:22:07,080 Speaker 1: together your strength training routine. Alright, the final break, we'll 356 00:22:07,080 --> 00:22:20,520 Speaker 1: be right back talking about the basics strength training one 357 00:22:20,560 --> 00:22:22,879 Speaker 1: oh one. And I know for many of you listening, 358 00:22:23,400 --> 00:22:27,640 Speaker 1: it's stuff you've heard before and it just bears repeating. 359 00:22:28,119 --> 00:22:30,359 Speaker 1: And then for those who are still confused as to 360 00:22:30,440 --> 00:22:33,359 Speaker 1: how to do it, this show is for you. We 361 00:22:33,440 --> 00:22:35,560 Speaker 1: need to challenge our bodies. As I said, with the 362 00:22:35,640 --> 00:22:40,879 Speaker 1: overload principle, lifting heavy weights, pushing heavy weights. You know, 363 00:22:40,880 --> 00:22:43,600 Speaker 1: when it comes to our exercise routine, that's what it's 364 00:22:43,600 --> 00:22:48,159 Speaker 1: all about. Strength training lifting heavy things and cardiovascular endurance, 365 00:22:49,400 --> 00:22:53,240 Speaker 1: raising our heart rates up and down. That's what it's about. 366 00:22:54,320 --> 00:22:58,040 Speaker 1: And just like strength training, cardio VASCAR doesn't your your 367 00:22:58,240 --> 00:23:00,720 Speaker 1: body doesn't really know if you're on a bike or 368 00:23:00,840 --> 00:23:03,560 Speaker 1: running or swimming as as long as you're pushing yourself 369 00:23:03,800 --> 00:23:07,840 Speaker 1: or an elliptical. There's different obviously intensities involved with all 370 00:23:07,880 --> 00:23:11,840 Speaker 1: of those, and you know, different body parts are utilized more. 371 00:23:12,240 --> 00:23:13,960 Speaker 1: But when it comes to the demand on your heart, 372 00:23:14,680 --> 00:23:16,840 Speaker 1: that's all we're worried about there as well, all right, 373 00:23:16,920 --> 00:23:19,960 Speaker 1: So muscles for the body upper body I divided into 374 00:23:20,240 --> 00:23:24,920 Speaker 1: five when it comes to muscle groups, chest, back, shoulders, biceps, triceps. 375 00:23:25,840 --> 00:23:30,159 Speaker 1: Say it again, chest, back, shoulders, biceps, triceeps. So I 376 00:23:30,200 --> 00:23:33,040 Speaker 1: did a strength workout this morning, went to the gym 377 00:23:33,080 --> 00:23:37,040 Speaker 1: and I did chest exercise, then I went to a 378 00:23:37,040 --> 00:23:39,640 Speaker 1: back exercise, then I went to shoulders, then I went 379 00:23:39,640 --> 00:23:41,880 Speaker 1: to biceps, and then I went to triceeps. So that 380 00:23:42,040 --> 00:23:45,520 Speaker 1: is biggest muscle group to the smallest, and that's generally 381 00:23:45,600 --> 00:23:48,200 Speaker 1: the way you should start, but you can mix that 382 00:23:48,320 --> 00:23:50,960 Speaker 1: up as well. But what they say is when it 383 00:23:50,960 --> 00:23:53,920 Speaker 1: comes to exercise science, if I start with my triceeps 384 00:23:53,960 --> 00:23:56,280 Speaker 1: and my biceps the smaller muscle groups, by the time 385 00:23:56,280 --> 00:23:59,360 Speaker 1: I get to my chest, I've pre fatigued those muscles, 386 00:23:59,480 --> 00:24:01,280 Speaker 1: so it's going to be harder to do my chest. 387 00:24:01,440 --> 00:24:04,200 Speaker 1: But here's the thing, I say, who cares? Because I 388 00:24:04,200 --> 00:24:06,199 Speaker 1: don't care how much I left. So there is value 389 00:24:06,640 --> 00:24:08,680 Speaker 1: as you mix up your routine to doing just that. 390 00:24:09,200 --> 00:24:11,359 Speaker 1: I don't wanna get too deep into that, right, but 391 00:24:11,920 --> 00:24:14,639 Speaker 1: so you go, Okay, I'm gonna do a upper body 392 00:24:14,680 --> 00:24:17,639 Speaker 1: workout or a total body workout. I break my body 393 00:24:17,680 --> 00:24:21,480 Speaker 1: down into those groups. My chest, what exercises will I 394 00:24:21,520 --> 00:24:24,639 Speaker 1: do for that? My back? What will I do for that? 395 00:24:24,680 --> 00:24:28,280 Speaker 1: And by the way, chest is pushing generally speaking, and 396 00:24:28,359 --> 00:24:31,640 Speaker 1: back is pulling. So chest, you do a push up, 397 00:24:31,960 --> 00:24:36,760 Speaker 1: you do a press. For your back, you do a lap, 398 00:24:36,840 --> 00:24:41,040 Speaker 1: pull down, you do a cable row, rowing motions, things 399 00:24:41,080 --> 00:24:45,360 Speaker 1: like that, shoulders, overhead presses, lateral raises, things like that, 400 00:24:45,920 --> 00:24:49,760 Speaker 1: biceps and triceps. Then we have to throw core in 401 00:24:49,800 --> 00:24:51,879 Speaker 1: there in the middle right, the middle of your body, 402 00:24:52,040 --> 00:24:56,080 Speaker 1: your abs in your lower back, and then finally lower body, 403 00:24:56,119 --> 00:25:00,679 Speaker 1: which is your glutes, your quads which are your thighs, 404 00:25:00,720 --> 00:25:03,840 Speaker 1: your hamstrings, the back of your legs, and your calves. 405 00:25:04,080 --> 00:25:06,919 Speaker 1: Other muscles as well. But those are the four primary 406 00:25:07,000 --> 00:25:10,240 Speaker 1: ones that we focus on. And the great thing about 407 00:25:10,240 --> 00:25:13,000 Speaker 1: your lower body is, yes, you can use machines and 408 00:25:13,040 --> 00:25:16,760 Speaker 1: do exercises that focus on those specifically, and there are 409 00:25:16,800 --> 00:25:19,600 Speaker 1: sometimes you should, but for the most part, especially when 410 00:25:19,640 --> 00:25:24,280 Speaker 1: starting out, squats and lunges and all the variations thereof 411 00:25:24,840 --> 00:25:29,879 Speaker 1: those are super effective at working multiple muscles of the 412 00:25:29,920 --> 00:25:35,040 Speaker 1: lower body. Okay, so that is super effective and efficient 413 00:25:35,520 --> 00:25:38,480 Speaker 1: because you're not just focusing on one. So let's go 414 00:25:38,560 --> 00:25:43,439 Speaker 1: through that one final time. Upper body, chest, back, shoulders, biceps, triceps. 415 00:25:43,520 --> 00:25:46,240 Speaker 1: Then you've got your abs, your core muscles, and then 416 00:25:46,280 --> 00:25:50,720 Speaker 1: your lower body, your legs, your glutes, your quadriceps, your hamstrings, 417 00:25:50,760 --> 00:25:55,400 Speaker 1: and your calves. And so if you're doing a basic 418 00:25:56,520 --> 00:26:00,960 Speaker 1: full body workout, you're gonna do all of those muscles 419 00:26:01,920 --> 00:26:05,879 Speaker 1: in the same workout, and that can be one set 420 00:26:05,880 --> 00:26:09,199 Speaker 1: of everything or two sets. Today I did two sets, 421 00:26:09,320 --> 00:26:12,119 Speaker 1: and I just did upper body. Okay, So that is 422 00:26:12,160 --> 00:26:16,080 Speaker 1: how I split up my routine now, generally speaking, Monday, Wednesday, 423 00:26:16,080 --> 00:26:20,040 Speaker 1: Friday's upper body for me, Tuesday, Thursday lower body, and 424 00:26:20,040 --> 00:26:22,960 Speaker 1: then Saturdays I'll kind of mix it up. Now, you 425 00:26:23,000 --> 00:26:24,720 Speaker 1: don't have to work out every day like that. So 426 00:26:24,760 --> 00:26:27,399 Speaker 1: if you say, as most people do, are many, I'm 427 00:26:27,440 --> 00:26:29,600 Speaker 1: gonna work out three days, two or three days, but 428 00:26:29,640 --> 00:26:32,760 Speaker 1: then you're gonna do all of these muscle groups within 429 00:26:32,800 --> 00:26:35,720 Speaker 1: your workout, and that's doable and it doesn't have to 430 00:26:35,720 --> 00:26:40,879 Speaker 1: be an hour. So today I did two sets of 431 00:26:40,960 --> 00:26:43,920 Speaker 1: upper body, so two sets of chest, two sets of back, 432 00:26:44,240 --> 00:26:47,600 Speaker 1: two sets of shoulders, biceps, triceps, and then I threw 433 00:26:47,680 --> 00:26:51,160 Speaker 1: some core exercises in between. And the way I did 434 00:26:51,200 --> 00:26:56,199 Speaker 1: it was I did one set of all five and 435 00:26:56,200 --> 00:26:58,439 Speaker 1: then I went back and did a second set. You 436 00:26:58,480 --> 00:27:01,639 Speaker 1: can do it that way, or can just do two exercises. 437 00:27:02,560 --> 00:27:06,400 Speaker 1: So I did a chest exercise, back of shoulders, biceps, triceps, 438 00:27:06,840 --> 00:27:10,000 Speaker 1: and I did three sets of those, and then I 439 00:27:10,040 --> 00:27:15,439 Speaker 1: went back and did a second round, and that was 440 00:27:15,520 --> 00:27:19,879 Speaker 1: two exercises for each body part. And that's just the 441 00:27:19,920 --> 00:27:22,360 Speaker 1: way I do it. But it goes to the basics 442 00:27:22,400 --> 00:27:25,880 Speaker 1: that I've been talking about. One to three sets, ten 443 00:27:25,920 --> 00:27:31,720 Speaker 1: to fifteen repetitions, and you can do one, two, maybe 444 00:27:31,760 --> 00:27:37,560 Speaker 1: three different exercises per body part. Okay, that's the basics. 445 00:27:37,600 --> 00:27:39,800 Speaker 1: So that's when it comes down to frequency. When people 446 00:27:39,840 --> 00:27:42,120 Speaker 1: say how many times do I need to work out 447 00:27:42,200 --> 00:27:44,920 Speaker 1: or what should I do within those workouts, I say, 448 00:27:44,960 --> 00:27:47,480 Speaker 1: how many days are you going to do strength training? 449 00:27:47,480 --> 00:27:50,760 Speaker 1: If you're doing strength training two to three times a week, 450 00:27:50,760 --> 00:27:54,200 Speaker 1: then it's full body. Then you want to hit all 451 00:27:54,200 --> 00:27:57,440 Speaker 1: those muscle groups that I just talked about. If you're 452 00:27:57,480 --> 00:28:01,160 Speaker 1: someone who's more motivated, you want to work out every day. 453 00:28:01,359 --> 00:28:03,840 Speaker 1: One way to do that is to go upper body, 454 00:28:03,880 --> 00:28:06,200 Speaker 1: lower body, and there are other ways to do it, 455 00:28:06,320 --> 00:28:09,600 Speaker 1: split routines and things like that, but these are the basics. 456 00:28:09,680 --> 00:28:12,520 Speaker 1: These are one oh one strength training one oh one. 457 00:28:13,240 --> 00:28:17,919 Speaker 1: So that is two super easy, super popular ways to 458 00:28:17,960 --> 00:28:21,520 Speaker 1: do it based on the number of times you are 459 00:28:21,600 --> 00:28:25,600 Speaker 1: going to exercise. All right, and let me just finish up. 460 00:28:26,680 --> 00:28:28,600 Speaker 1: I'm gonna get to just a couple. Let me mention 461 00:28:28,600 --> 00:28:31,200 Speaker 1: them right now. All right, some quick studies and these 462 00:28:31,240 --> 00:28:33,440 Speaker 1: are ones that I have in my book, The micro 463 00:28:33,480 --> 00:28:36,960 Speaker 1: Workout Plan. So many great studies and I just grab 464 00:28:37,080 --> 00:28:39,760 Speaker 1: three just to kind of show you again that this 465 00:28:40,080 --> 00:28:41,800 Speaker 1: I'm not just pulling this stuff out of the air 466 00:28:42,080 --> 00:28:44,800 Speaker 1: when it comes to your metabolism, injury, things like that. 467 00:28:45,040 --> 00:28:48,440 Speaker 1: So the first study American Journal of Clinical Nutrition. It's older, 468 00:28:50,040 --> 00:28:52,680 Speaker 1: but it's talking about metabolism. And the title of the 469 00:28:52,720 --> 00:28:56,600 Speaker 1: study was Increased energy requirements and changes in body composition 470 00:28:57,040 --> 00:29:01,120 Speaker 1: with resistance training in older adults. And the conclusion of 471 00:29:01,160 --> 00:29:04,480 Speaker 1: this one was resistance training is an effective way to 472 00:29:04,640 --> 00:29:08,280 Speaker 1: increase energy requirements. What does that mean? You're increasing your metabolism, 473 00:29:08,440 --> 00:29:10,920 Speaker 1: You're burning more calories all day long. It goes on 474 00:29:11,160 --> 00:29:15,560 Speaker 1: to increase energy requirements, decrease body fat mass, and maintain 475 00:29:15,800 --> 00:29:20,479 Speaker 1: metabolically active tissue mass in healthy older people, and may 476 00:29:20,520 --> 00:29:23,640 Speaker 1: be useful as an adjunct to weight control programs for 477 00:29:23,720 --> 00:29:29,800 Speaker 1: older adults. Metabolism, metabolism, metabolism. This is why I go 478 00:29:29,960 --> 00:29:32,720 Speaker 1: nuts when people go on restrictive diets because you are 479 00:29:32,760 --> 00:29:36,760 Speaker 1: losing what you're losing muscle along with somebody fat and 480 00:29:36,760 --> 00:29:39,000 Speaker 1: a heck of a lot of water with most diets, 481 00:29:39,440 --> 00:29:41,560 Speaker 1: and losing muscle is the last thing you want to 482 00:29:41,600 --> 00:29:44,800 Speaker 1: do as you age, especially, and that's what this study 483 00:29:45,000 --> 00:29:49,720 Speaker 1: is focused on. Increasing your metabolism through resistance training, especially 484 00:29:49,800 --> 00:29:54,520 Speaker 1: as we age. Second study injuries Okay, Journal of Applied Physiology, 485 00:29:54,840 --> 00:29:59,080 Speaker 1: two thousand, sixteen. Lifelong strength training mitigates the age related 486 00:29:59,120 --> 00:30:02,040 Speaker 1: decline in f and drive. Okay, this is a little 487 00:30:02,080 --> 00:30:06,320 Speaker 1: more complex, but it's pretty simple. The conclusion was lifelong 488 00:30:06,320 --> 00:30:11,680 Speaker 1: strength training has a protective effect against age related attenuation 489 00:30:11,800 --> 00:30:16,080 Speaker 1: of efferent drive. What's that saying. We're talking neuromuscular connections. 490 00:30:16,320 --> 00:30:19,360 Speaker 1: I've talked about this before, but as we get older, 491 00:30:19,400 --> 00:30:22,840 Speaker 1: we lose the connections to our muscles. We're just not 492 00:30:23,000 --> 00:30:25,920 Speaker 1: as agile, and balance and things like that are thrown off. 493 00:30:26,240 --> 00:30:29,680 Speaker 1: So this is going to that neural muscular connection. Okay, 494 00:30:29,760 --> 00:30:36,840 Speaker 1: the neuromuscular function, and simply stated, by performing strength training 495 00:30:37,240 --> 00:30:40,560 Speaker 1: you can have a protective effect against those declines. Against 496 00:30:40,560 --> 00:30:44,800 Speaker 1: the neuromuscular decrease in function as we get older, super 497 00:30:44,800 --> 00:30:48,840 Speaker 1: important right to quality of life. Two injuries to all 498 00:30:48,840 --> 00:30:52,320 Speaker 1: of the above, and finally one more about sarcopenia about 499 00:30:52,360 --> 00:30:56,240 Speaker 1: losing that muscle aging cell was the journal two thousand 500 00:30:56,320 --> 00:30:59,880 Speaker 1: fourteen February. The title another you know complex one, but 501 00:31:00,440 --> 00:31:04,920 Speaker 1: I will clarify title is Glycolic fast twitch muscle fiber 502 00:31:05,080 --> 00:31:10,520 Speaker 1: restoration counters adverse age related changes in body composition and metabolism. 503 00:31:10,600 --> 00:31:13,880 Speaker 1: What does that mean? Basically, the loss of lean muscle 504 00:31:14,680 --> 00:31:19,360 Speaker 1: is a significant contributor to the development of age related 505 00:31:19,600 --> 00:31:23,400 Speaker 1: metabolic dysfunction. Okay, so we need to lift weights, we 506 00:31:23,480 --> 00:31:29,720 Speaker 1: need to maintain our metabolism, and that is through preventing 507 00:31:29,800 --> 00:31:33,160 Speaker 1: the loss of muscle. So that goes to metabolism, that 508 00:31:33,200 --> 00:31:36,720 Speaker 1: goes to quality of life, that goes to injuries, that 509 00:31:36,800 --> 00:31:42,880 Speaker 1: goes to so many things. And I hope that those 510 00:31:42,920 --> 00:31:46,120 Speaker 1: studies and all the points I brought up at the 511 00:31:46,120 --> 00:31:51,360 Speaker 1: beginning of the show confirm that for you, strength training 512 00:31:51,440 --> 00:31:54,960 Speaker 1: is not about bodybuilders. It's not even about going to 513 00:31:55,000 --> 00:31:57,560 Speaker 1: the gym. It's not about an hour. It doesn't have 514 00:31:57,600 --> 00:32:01,080 Speaker 1: to be boring, it shouldn't be danger us and you 515 00:32:01,160 --> 00:32:04,320 Speaker 1: just have to figure out the exercises that work for 516 00:32:04,360 --> 00:32:07,360 Speaker 1: you and that you enjoy, and a great strength training coach. 517 00:32:07,400 --> 00:32:12,040 Speaker 1: By the way, there are a million exercises for all 518 00:32:12,080 --> 00:32:14,760 Speaker 1: the body parts. I just gave you for your chest, 519 00:32:14,800 --> 00:32:16,760 Speaker 1: your shoulders. You're so when I was a trainer and 520 00:32:16,840 --> 00:32:20,000 Speaker 1: clients would say, you know, I can't stand this machine 521 00:32:20,080 --> 00:32:23,800 Speaker 1: or this exercise, I'd get a different one. There's so 522 00:32:23,800 --> 00:32:27,160 Speaker 1: many different ways to work all of those body parts. 523 00:32:27,200 --> 00:32:30,880 Speaker 1: But that's strength training one oh one. That's why we 524 00:32:31,000 --> 00:32:34,680 Speaker 1: do it. The basics of how we do it ten 525 00:32:34,760 --> 00:32:39,120 Speaker 1: to fifteen reps, one to three sets, and you can 526 00:32:39,160 --> 00:32:42,240 Speaker 1: do one too if you have more time. Three different 527 00:32:42,280 --> 00:32:46,080 Speaker 1: exercises per body part. Now, if you're a bodybuilder like 528 00:32:46,360 --> 00:32:51,160 Speaker 1: this is not you know, those recommendations are obviously different 529 00:32:51,200 --> 00:32:54,280 Speaker 1: for you. But you are taking the basics of what 530 00:32:54,320 --> 00:32:59,120 Speaker 1: I just said and you are pyramiding off that. The 531 00:32:59,160 --> 00:33:02,479 Speaker 1: overload princes of remains the same. You need to challenge 532 00:33:02,480 --> 00:33:06,880 Speaker 1: your muscle, the frequency remains the same. I want you 533 00:33:06,920 --> 00:33:11,040 Speaker 1: to ideally do your full body two to three times 534 00:33:11,080 --> 00:33:14,160 Speaker 1: a week, and that's why Monday, Wednesday, Friday works for 535 00:33:14,240 --> 00:33:18,880 Speaker 1: most people. And you want I should say you need 536 00:33:18,960 --> 00:33:21,600 Speaker 1: to take one day off in between. You need to 537 00:33:21,680 --> 00:33:26,280 Speaker 1: give those muscles one day to rest. Perfect way to 538 00:33:26,400 --> 00:33:29,920 Speaker 1: end this all right, So it is so crucial. I'm 539 00:33:29,960 --> 00:33:32,960 Speaker 1: gonna be talking about strength training in so many different 540 00:33:32,960 --> 00:33:35,160 Speaker 1: ways in this show. You know, we had had had 541 00:33:35,200 --> 00:33:37,160 Speaker 1: on Brad Show and feld Way at the start of 542 00:33:37,200 --> 00:33:39,480 Speaker 1: the show. One of the you know greatest when it 543 00:33:39,520 --> 00:33:43,280 Speaker 1: comes to the studies on strength training and hypertrophee, which 544 00:33:43,280 --> 00:33:47,280 Speaker 1: is building muscle. It's so important. But you can do 545 00:33:47,320 --> 00:33:49,120 Speaker 1: it at home if you want. You can do it 546 00:33:49,160 --> 00:33:51,400 Speaker 1: at the gym. You can be like me and do 547 00:33:51,440 --> 00:33:54,400 Speaker 1: a mix of the two. But I look forward to 548 00:33:54,440 --> 00:33:57,880 Speaker 1: it and you should too, because it feels really good 549 00:33:58,040 --> 00:34:01,040 Speaker 1: when you get strong, and it feels really good when 550 00:34:01,600 --> 00:34:05,520 Speaker 1: you get healthier as a result. And a huge part 551 00:34:05,560 --> 00:34:08,880 Speaker 1: of all of it, it's not having aches and pains. 552 00:34:10,000 --> 00:34:14,759 Speaker 1: And what is amazing is whether it's arthritis or so 553 00:34:14,880 --> 00:34:21,040 Speaker 1: many different degenerative diseases, they recommend strength training and cardiovascar exercise. 554 00:34:21,480 --> 00:34:23,200 Speaker 1: You just have to do it smart, and you have 555 00:34:23,280 --> 00:34:26,879 Speaker 1: to progress, and you have to be consistent and then 556 00:34:26,880 --> 00:34:33,200 Speaker 1: you'll see results. Enough. Strength training one oh one, that 557 00:34:33,360 --> 00:34:37,360 Speaker 1: is what this is all about. And yes, sometimes the 558 00:34:37,440 --> 00:34:41,040 Speaker 1: concepts are simple. Oftentimes they are, but so few people 559 00:34:41,080 --> 00:34:44,360 Speaker 1: follow what I just said, because if they did, we 560 00:34:44,400 --> 00:34:49,279 Speaker 1: would have many more people seeing greater results than they are. 561 00:34:49,760 --> 00:34:54,239 Speaker 1: So take this basic information and start to build off it. 562 00:34:54,960 --> 00:34:57,600 Speaker 1: Thank you so much for listening. Please rate the show. 563 00:34:58,120 --> 00:35:00,880 Speaker 1: Coming up on a year, I want more ratings, so 564 00:35:01,000 --> 00:35:03,080 Speaker 1: thank you for those who have than If you haven't, 565 00:35:03,120 --> 00:35:05,680 Speaker 1: take two seconds rate the show, subscribe to the show. 566 00:35:06,280 --> 00:35:07,960 Speaker 1: And if you want to reach out and I love it, 567 00:35:08,520 --> 00:35:10,200 Speaker 1: you know all these questions like do I need to 568 00:35:10,239 --> 00:35:13,959 Speaker 1: do a hundred reps of something? No, you can reach 569 00:35:13,960 --> 00:35:18,400 Speaker 1: out to me through Twitter and Instagram. It's Tom h 570 00:35:18,560 --> 00:35:21,920 Speaker 1: Fit tom h Fit for both of those. Fitness Disrupted 571 00:35:21,920 --> 00:35:23,440 Speaker 1: dot com. You can reach out to me through there 572 00:35:23,480 --> 00:35:28,000 Speaker 1: as well, and thank you for listening. I love what 573 00:35:28,080 --> 00:35:30,640 Speaker 1: I do. I've been doing it forever and I will 574 00:35:30,680 --> 00:35:33,319 Speaker 1: be doing it forever. And my goal is to help 575 00:35:33,360 --> 00:35:36,320 Speaker 1: you have the best information to live your best life. 576 00:35:37,000 --> 00:35:40,239 Speaker 1: And oftentimes it's not sexy and sometimes it's tough love, 577 00:35:41,160 --> 00:35:45,600 Speaker 1: but it's all to get you your best results. Thank 578 00:35:45,600 --> 00:35:49,359 Speaker 1: you for listening. I am Tom Holland this is Fitness Disrupted, 579 00:35:49,760 --> 00:35:58,560 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 580 00:35:58,719 --> 00:36:02,479 Speaker 1: heart Radio. For more podcasts from My heart Radio, visit 581 00:36:02,520 --> 00:36:05,840 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 582 00:36:05,920 --> 00:36:07,280 Speaker 1: listen to your favorite shows.