1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,320 --> 00:00:14,960 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Does 3 00:00:15,080 --> 00:00:21,560 Speaker 1: spinning or indoor cycling make your legs big? I couldn't 4 00:00:21,560 --> 00:00:27,240 Speaker 1: sleep last night because of this topic, and I found 5 00:00:27,240 --> 00:00:31,200 Speaker 1: that hard to believe as I'm tossing and turning in 6 00:00:31,320 --> 00:00:35,240 Speaker 1: bed because of something I read from a fitness person 7 00:00:35,840 --> 00:00:40,360 Speaker 1: which I will read to you shortly about indoor cycling. 8 00:00:41,280 --> 00:00:44,880 Speaker 1: And it's such a load of garbage. If I were 9 00:00:44,920 --> 00:00:48,680 Speaker 1: to be someone who swore on this show, I would 10 00:00:48,760 --> 00:00:53,320 Speaker 1: drop so many expletives. I literally couldn't sleep. And I've 11 00:00:53,320 --> 00:00:55,480 Speaker 1: been in this industry a long time and I really 12 00:00:55,560 --> 00:00:59,880 Speaker 1: try to not let things get to me. But it's 13 00:01:00,040 --> 00:01:03,160 Speaker 1: how much I care about my job and about the 14 00:01:03,160 --> 00:01:10,720 Speaker 1: truth and about the science behind exercise. And at four am, 15 00:01:10,760 --> 00:01:13,240 Speaker 1: I was grabbing my phone next to the bed, which 16 00:01:13,240 --> 00:01:16,320 Speaker 1: it shouldn't be, I know, writing down notes for this show. 17 00:01:17,760 --> 00:01:20,960 Speaker 1: And I woke up about a half hour later. You know, 18 00:01:21,000 --> 00:01:23,039 Speaker 1: I get up early to begin with, and got to work. 19 00:01:23,920 --> 00:01:27,199 Speaker 1: And again I've talked about this topic when the bulk 20 00:01:27,319 --> 00:01:29,720 Speaker 1: myth came up and comes up, but I have to 21 00:01:29,720 --> 00:01:32,200 Speaker 1: do it again. I have to do it again, And 22 00:01:32,240 --> 00:01:34,360 Speaker 1: I know that not everyone listens to all the shows, 23 00:01:34,440 --> 00:01:39,679 Speaker 1: especially so does spinning make your legs big? Now? I 24 00:01:39,760 --> 00:01:44,480 Speaker 1: started teaching indoor cycling in the nineties and taught for 25 00:01:44,760 --> 00:01:48,800 Speaker 1: decades and loved it, loved it, I miss it and 26 00:01:49,160 --> 00:01:51,240 Speaker 1: you know, did it way back when I was just 27 00:01:51,280 --> 00:01:55,320 Speaker 1: starting triathlon. And then I actually went around for New 28 00:01:55,400 --> 00:01:58,840 Speaker 1: York sports clubs and and taught content, taught the instructors, 29 00:01:59,240 --> 00:02:02,400 Speaker 1: you know. And now I'm actually currently a fitness expert 30 00:02:02,440 --> 00:02:04,720 Speaker 1: in a lawsuit that involves indoor cyclic so I have 31 00:02:04,760 --> 00:02:09,240 Speaker 1: a little bit of experience and a huge passion for it. Obviously, again, 32 00:02:09,280 --> 00:02:11,919 Speaker 1: I'm annoyed that I was annoyed enough to stay up 33 00:02:12,560 --> 00:02:15,359 Speaker 1: uh and toss in turn last night. So my lack 34 00:02:15,400 --> 00:02:19,119 Speaker 1: of sleep is hopefully to your benefit. And this myth 35 00:02:19,160 --> 00:02:22,720 Speaker 1: has been around forever. What I find interesting. I'm just 36 00:02:22,720 --> 00:02:25,960 Speaker 1: gonna take you through a quick history, right, So, the 37 00:02:25,960 --> 00:02:28,440 Speaker 1: the myth was there back when I was teaching spin 38 00:02:28,480 --> 00:02:31,640 Speaker 1: in the nineties and spin by the way that Johnny 39 00:02:31,720 --> 00:02:35,600 Speaker 1: G created spinning spinning as a trademark term. Johnny G 40 00:02:35,800 --> 00:02:41,160 Speaker 1: was a cyclist. There's a race across America cycling event, 41 00:02:41,639 --> 00:02:44,960 Speaker 1: and he created spinning as a way to train for that. 42 00:02:44,960 --> 00:02:48,400 Speaker 1: That's where it came from. So with cyclists, and along 43 00:02:48,440 --> 00:02:51,359 Speaker 1: the way, it, like so many other things in fitness, 44 00:02:51,680 --> 00:02:55,120 Speaker 1: got watered down, got just screwed up. We'll leave it 45 00:02:55,120 --> 00:02:57,240 Speaker 1: at that. Screwed up, all right, So we're gonna bring 46 00:02:57,280 --> 00:03:01,480 Speaker 1: the science back. So for many years I had clients 47 00:03:01,520 --> 00:03:03,520 Speaker 1: say to me if I was a personal you know, 48 00:03:03,600 --> 00:03:05,760 Speaker 1: their personal trainer, and said, hey, you should take my 49 00:03:06,360 --> 00:03:08,840 Speaker 1: spin class. No, I can't do that makes your legs huge, 50 00:03:09,320 --> 00:03:11,840 Speaker 1: makes your legs huge. Right, So that myth on and 51 00:03:11,880 --> 00:03:15,160 Speaker 1: on and on. Then soul Cycle and a couple of 52 00:03:15,200 --> 00:03:20,520 Speaker 1: the other boutique fitness centers opened, and some of those 53 00:03:20,560 --> 00:03:24,480 Speaker 1: people who believe that myth, suddenly we're going It was expensive, 54 00:03:24,800 --> 00:03:29,200 Speaker 1: it was trendy, it was fun, and to their credit, 55 00:03:30,040 --> 00:03:32,640 Speaker 1: the people who started soul Cycle helped and all the 56 00:03:32,639 --> 00:03:36,800 Speaker 1: other ones flywheel, and I guess there's hundreds now got 57 00:03:36,880 --> 00:03:40,840 Speaker 1: many of those people in the door who believed that myth, 58 00:03:41,920 --> 00:03:45,600 Speaker 1: but not everyone. Still the myth persisted, and it's still 59 00:03:45,760 --> 00:03:48,320 Speaker 1: persists to this day, but less so because now we 60 00:03:48,400 --> 00:03:54,200 Speaker 1: have Peloton Peloton and then everyone who followed suit after that. Suddenly, 61 00:03:54,480 --> 00:03:57,280 Speaker 1: as I say, it seems that if you spin in 62 00:03:57,280 --> 00:04:00,000 Speaker 1: the privacy of your own home on an expensive bite, 63 00:04:00,280 --> 00:04:03,080 Speaker 1: your legs don't get big. That seems to be the takeaway. 64 00:04:03,160 --> 00:04:05,560 Speaker 1: If you do it at home, oh, then suddenly your 65 00:04:05,600 --> 00:04:06,840 Speaker 1: your legs aren't big. But if you do it in 66 00:04:06,880 --> 00:04:10,240 Speaker 1: a group setting at a gym, then there's some kind 67 00:04:10,280 --> 00:04:14,600 Speaker 1: of you know, unique musculo skeletal thing that happens in 68 00:04:14,680 --> 00:04:20,279 Speaker 1: your legs get huge. Obviously not true. Being sarcastic, but 69 00:04:21,520 --> 00:04:25,760 Speaker 1: it's a huge disservice, and I have to do this show. 70 00:04:25,880 --> 00:04:31,200 Speaker 1: And let me just get right to the fitness person's 71 00:04:32,160 --> 00:04:37,720 Speaker 1: online post about cycling. This person doesn't need to be named, 72 00:04:38,600 --> 00:04:40,880 Speaker 1: and I'll just read it too. So this sup post 73 00:04:40,920 --> 00:04:45,120 Speaker 1: is a fitness person many followers, many many followers, and 74 00:04:45,120 --> 00:04:47,080 Speaker 1: I will leave it at that, a fitness person posting 75 00:04:47,120 --> 00:04:51,760 Speaker 1: about indoor cycling. My mentor, Charles poll Quin, the single 76 00:04:51,800 --> 00:04:55,680 Speaker 1: greatest strength coach of all time, hates spin classes. He 77 00:04:55,800 --> 00:04:59,960 Speaker 1: states that spin classes are a complete waste of time, counterproductive. 78 00:05:00,160 --> 00:05:06,599 Speaker 1: Best if you want fat legs, keep spinning. Wow. Now 79 00:05:08,040 --> 00:05:12,479 Speaker 1: this is touching, but I'm gonna go there. Charles Paul 80 00:05:12,600 --> 00:05:16,760 Speaker 1: Quinn died at fifty seven. Charles Paul Quin was an 81 00:05:16,800 --> 00:05:22,960 Speaker 1: extreme fitness person, amazing trained hockey players, but died a 82 00:05:23,040 --> 00:05:25,960 Speaker 1: fifty seven. I'm just gonna that's it. That's all I'm 83 00:05:25,960 --> 00:05:28,599 Speaker 1: gonna say. I want to say more, and maybe in 84 00:05:28,640 --> 00:05:33,120 Speaker 1: another show I will, but died at seven. Okay. And 85 00:05:33,240 --> 00:05:36,080 Speaker 1: this person went on to say he has his scientific reasons. 86 00:05:36,160 --> 00:05:39,599 Speaker 1: I'm reading verbatim. So why is spinning so useless? Because 87 00:05:39,640 --> 00:05:42,599 Speaker 1: the high velocities fatigue a particular point in the neural 88 00:05:42,640 --> 00:05:45,720 Speaker 1: muscular junction, which is responsible for the rapid firing rate 89 00:05:45,760 --> 00:05:48,720 Speaker 1: of the motor units. You perceived great fatigue even though 90 00:05:48,800 --> 00:05:55,400 Speaker 1: little work has been done. That's verbatim. Uh, let's just 91 00:05:56,600 --> 00:05:58,800 Speaker 1: pull apart a little of that. There could be so much, 92 00:05:58,839 --> 00:06:00,560 Speaker 1: but just a little. So if litter of work has 93 00:06:00,600 --> 00:06:07,200 Speaker 1: been done, how are your legs getting huge kemp? We've 94 00:06:07,240 --> 00:06:09,520 Speaker 1: talked about the overload principle. To change a muscle, you 95 00:06:09,520 --> 00:06:11,640 Speaker 1: need to challenge it, So if little work has to 96 00:06:11,680 --> 00:06:15,560 Speaker 1: be done, then you're not getting huge legs. But that's 97 00:06:15,560 --> 00:06:18,560 Speaker 1: not what this person is arguing, right, So let's go on. 98 00:06:19,000 --> 00:06:21,200 Speaker 1: You could reproduce the same type of fatigue in your 99 00:06:21,200 --> 00:06:22,919 Speaker 1: triceps if I asked you to hold a pair of 100 00:06:22,960 --> 00:06:26,839 Speaker 1: fly swatters and swating imaginary hundred flies in thirty seconds. 101 00:06:26,880 --> 00:06:30,080 Speaker 1: Would your triceps get tired? Sure? Would they improve significantly 102 00:06:30,080 --> 00:06:33,200 Speaker 1: in terms of conditioning? No? Why because the resistance is 103 00:06:33,240 --> 00:06:35,560 Speaker 1: not high enough to elicit the harmonial response needed to 104 00:06:35,600 --> 00:06:40,039 Speaker 1: create adaptive response that would bring about positive body composition changes. 105 00:06:40,279 --> 00:06:43,320 Speaker 1: Now I agree in that you need to challenge, as 106 00:06:43,360 --> 00:06:47,480 Speaker 1: I just said, your muscles to change them. So this 107 00:06:47,640 --> 00:06:54,039 Speaker 1: argument actually supports my theory. I'm sorry, it's not a 108 00:06:54,120 --> 00:06:58,400 Speaker 1: theory my position. I want to be careful with my 109 00:06:58,440 --> 00:07:01,960 Speaker 1: wording that that your legs don't get huge from spinning, 110 00:07:01,960 --> 00:07:03,240 Speaker 1: and I'm gonna give you studies and all that kind 111 00:07:03,240 --> 00:07:05,680 Speaker 1: of stuff. But I need to read this because this 112 00:07:05,720 --> 00:07:08,599 Speaker 1: person goes on. It doesn't end here. So yes, supporting 113 00:07:08,960 --> 00:07:14,040 Speaker 1: my position, but as so often happens, they go too far. 114 00:07:14,560 --> 00:07:18,600 Speaker 1: In spinning exercise, the body adapts by storing both intramuscular 115 00:07:18,840 --> 00:07:21,600 Speaker 1: and subcutaneous fat in the thigh and hip areas to 116 00:07:21,680 --> 00:07:24,200 Speaker 1: provide a more readily available source of fuel for the 117 00:07:24,240 --> 00:07:27,720 Speaker 1: aerobic recovery periods. The body figures out if I store 118 00:07:27,800 --> 00:07:29,840 Speaker 1: fat there, it reduces the time to get to the 119 00:07:29,920 --> 00:07:37,400 Speaker 1: muscles to provide the energy source. Result. Cellulite no I'm 120 00:07:37,440 --> 00:07:40,880 Speaker 1: not even gonna get into the actual description of what 121 00:07:40,960 --> 00:07:45,040 Speaker 1: cellulite is. But my point in reading this is it 122 00:07:45,200 --> 00:07:51,160 Speaker 1: sounds really smart. It sounds really smart. And there were 123 00:07:51,360 --> 00:07:56,160 Speaker 1: so many comments after this post thanking, and that's one 124 00:07:56,160 --> 00:08:00,080 Speaker 1: of the reasons I went nuts, thank you these But what 125 00:08:00,040 --> 00:08:04,640 Speaker 1: what we're saying, thank you for this really intellectually stimulating 126 00:08:05,040 --> 00:08:08,680 Speaker 1: and and supporting evidence to why I'm not gonna ride 127 00:08:08,720 --> 00:08:14,080 Speaker 1: a bike. This is where we without even going into 128 00:08:14,120 --> 00:08:19,440 Speaker 1: the science, which I will. I mean, you gotta be 129 00:08:19,520 --> 00:08:23,480 Speaker 1: kidding me. You've gotta be kidding me. So then we 130 00:08:23,480 --> 00:08:27,640 Speaker 1: shouldn't run, right because if given that logic, let me 131 00:08:27,680 --> 00:08:30,120 Speaker 1: just change the term for the final paragraph in running, 132 00:08:30,160 --> 00:08:32,800 Speaker 1: the body of adapts by storing both intramuscular and some 133 00:08:32,920 --> 00:08:36,000 Speaker 1: because so what does it matter? And if we do 134 00:08:36,160 --> 00:08:40,000 Speaker 1: push ups, then wouldn't the body store the fat in 135 00:08:40,040 --> 00:08:42,959 Speaker 1: those places? I agree, the body is a really smart 136 00:08:43,000 --> 00:08:46,280 Speaker 1: machine and it has certain adaptations to make us go 137 00:08:46,400 --> 00:08:51,680 Speaker 1: longer and farther. This is garbage, garbage that sounds really, 138 00:08:52,000 --> 00:08:59,200 Speaker 1: you know, intellectually correct, which it is not. It is not. 139 00:09:00,360 --> 00:09:04,679 Speaker 1: Let me just simply say again, you're peddling a bike, 140 00:09:04,960 --> 00:09:11,360 Speaker 1: you are burning calories, you're burning calories. You know what's 141 00:09:11,400 --> 00:09:14,880 Speaker 1: the difference. This person, I know, happens to be a rower, 142 00:09:15,280 --> 00:09:20,199 Speaker 1: you know, for part of the cardio, So why wouldn't 143 00:09:20,280 --> 00:09:24,000 Speaker 1: your arms get fat? It's just garbage. And you know 144 00:09:24,040 --> 00:09:25,800 Speaker 1: what this goes to, by the way, this goes to 145 00:09:25,840 --> 00:09:28,880 Speaker 1: the five components of fitness. This goes to something I 146 00:09:28,960 --> 00:09:32,120 Speaker 1: really have to just point out. And one thing I 147 00:09:32,160 --> 00:09:37,640 Speaker 1: will never do. I don't bash anyone else's form of exercise. 148 00:09:38,000 --> 00:09:40,640 Speaker 1: And this is not only bashing it, it's trying to 149 00:09:40,679 --> 00:09:45,680 Speaker 1: tell you it's incorrect, incorrect. So and I would also 150 00:09:45,720 --> 00:09:48,679 Speaker 1: ask this person, so what's the difference between riding inside 151 00:09:48,720 --> 00:09:52,040 Speaker 1: and outside? Because there's a lot of really skinny guys 152 00:09:52,040 --> 00:09:56,360 Speaker 1: in the Tour de France. Not a perfect analogy, but 153 00:09:57,080 --> 00:10:02,760 Speaker 1: it works. It works. So I have a problem with 154 00:10:02,760 --> 00:10:06,280 Speaker 1: this on so many levels. But the fact it's sounds scientific, 155 00:10:06,559 --> 00:10:09,640 Speaker 1: and the fact that so many people are believing it 156 00:10:09,679 --> 00:10:12,640 Speaker 1: and reading it and taking it to heart. And to 157 00:10:12,720 --> 00:10:15,120 Speaker 1: give you the extreme example, and I will use her 158 00:10:15,200 --> 00:10:17,199 Speaker 1: name because she's a celebrity and she is out there 159 00:10:17,240 --> 00:10:20,040 Speaker 1: and pushing this all the time, Tracy Anderson. And this 160 00:10:20,400 --> 00:10:21,920 Speaker 1: article is a couple of years old, but it was 161 00:10:21,920 --> 00:10:24,440 Speaker 1: in the Daily Mail, which is possibly you know, it's 162 00:10:24,480 --> 00:10:27,880 Speaker 1: the National Enquirer for all intensive purposes, you know, over 163 00:10:27,920 --> 00:10:32,280 Speaker 1: the pond and pretty much every single thing. Now again 164 00:10:32,280 --> 00:10:34,760 Speaker 1: it's the National Inquiry, but it's out there and it's popular, 165 00:10:35,000 --> 00:10:37,480 Speaker 1: and almost every article I read about fitness is exactly 166 00:10:37,520 --> 00:10:40,000 Speaker 1: the opposite is garbage as well. And here's the headline, 167 00:10:40,000 --> 00:10:43,559 Speaker 1: Spinning bulks your thighs Tracy Anderson on how the trendy 168 00:10:43,600 --> 00:10:47,560 Speaker 1: workout could actually make you gain weight. Now I'm reading verbatim, 169 00:10:47,760 --> 00:10:50,440 Speaker 1: all right. Tracy Anderson in Red Book magazine states that 170 00:10:50,679 --> 00:10:52,880 Speaker 1: spinning may burn cow he's in the short term, but 171 00:10:52,920 --> 00:10:55,760 Speaker 1: if that's all you're doing, it'll bulk your thighs and 172 00:10:55,800 --> 00:10:59,200 Speaker 1: can actually make you gain weight. This line I love, 173 00:10:59,240 --> 00:11:02,280 Speaker 1: by the way, the petite blonde who counts Gwyneth Paltrow 174 00:11:02,320 --> 00:11:06,360 Speaker 1: as a close friend, like like that's that, by the way, 175 00:11:06,520 --> 00:11:08,280 Speaker 1: is how she made it. I'm not gonna go into 176 00:11:08,320 --> 00:11:12,320 Speaker 1: the whole Tracy Anderson debacle. But instead of saying the 177 00:11:12,320 --> 00:11:17,199 Speaker 1: petite blond who has a PhD in you know, exercise physiology, no, 178 00:11:17,440 --> 00:11:20,319 Speaker 1: because she has nothing as far as I know, as 179 00:11:20,320 --> 00:11:22,920 Speaker 1: far as education. But now that's why you should listen 180 00:11:22,960 --> 00:11:24,880 Speaker 1: to her, the petite blond who counts Gyneth Paltrow as 181 00:11:24,880 --> 00:11:27,840 Speaker 1: a close friend. And I go on added that the 182 00:11:27,920 --> 00:11:30,760 Speaker 1: idea that spinning is a fast track to slimming down 183 00:11:30,880 --> 00:11:33,920 Speaker 1: is a common misconception. I have women who come into 184 00:11:33,960 --> 00:11:37,680 Speaker 1: my office after spinning exclusively for six months, wondering why 185 00:11:37,720 --> 00:11:41,600 Speaker 1: they can't fit into their genes. She said, there you go. 186 00:11:43,040 --> 00:11:47,280 Speaker 1: She has made a career off of the bulk myth. 187 00:11:48,280 --> 00:11:51,800 Speaker 1: Such a disservice to all you women out there and 188 00:11:51,920 --> 00:11:54,560 Speaker 1: men as well, who are going to be confused as 189 00:11:54,640 --> 00:12:00,240 Speaker 1: to the exercise science behind all this dick you us 190 00:12:01,120 --> 00:12:04,280 Speaker 1: fear of bulk. Alright, I'm way over when I know 191 00:12:04,360 --> 00:12:07,400 Speaker 1: when we take a break, that's the longest I've ever gone, 192 00:12:08,960 --> 00:12:13,040 Speaker 1: because this drives me up the wall. All right, quick break, 193 00:12:13,160 --> 00:12:26,760 Speaker 1: we'll be right back. Alright, I composed myself somewhat, but 194 00:12:26,880 --> 00:12:28,720 Speaker 1: give me about a minute and I'll be back to 195 00:12:28,720 --> 00:12:31,840 Speaker 1: where I was pre break. I'm talking about the spinning 196 00:12:31,920 --> 00:12:39,480 Speaker 1: and the myth about bulk, and I am really surprised 197 00:12:39,520 --> 00:12:41,600 Speaker 1: that this kept me up last night. But I want 198 00:12:41,640 --> 00:12:44,600 Speaker 1: you to know that because that's how much I care, 199 00:12:45,080 --> 00:12:51,320 Speaker 1: and that's how much bad information tortures me. Tortures me 200 00:12:52,600 --> 00:12:55,840 Speaker 1: because we are not selling shoes in the fitness industry. 201 00:12:57,320 --> 00:13:00,360 Speaker 1: We are selling health and wellness, and you're investing time 202 00:13:00,400 --> 00:13:03,439 Speaker 1: and money into your health. And that's why I find 203 00:13:03,480 --> 00:13:10,280 Speaker 1: it a personal affront this kind of information and misinformation. 204 00:13:12,120 --> 00:13:17,640 Speaker 1: It offends me deeply enough that I can't sleep. All Right, 205 00:13:17,679 --> 00:13:20,640 Speaker 1: I'm gonna give you a quick tutorial because I want 206 00:13:20,640 --> 00:13:23,640 Speaker 1: to bore you with it. But what is a spin bike? 207 00:13:23,679 --> 00:13:26,280 Speaker 1: What are we talking about here? Why? Why is the 208 00:13:26,320 --> 00:13:30,240 Speaker 1: potential for this myth to even be around? Well, the 209 00:13:30,320 --> 00:13:34,040 Speaker 1: spin bike is about the wheel, right, its resistance on 210 00:13:34,040 --> 00:13:38,760 Speaker 1: the wheel, and really quickly, there are three basic ways 211 00:13:38,960 --> 00:13:41,440 Speaker 1: you can have that resistance. I'm gonna start with the 212 00:13:41,440 --> 00:13:44,760 Speaker 1: wind fan right, the air dine type bike, the one 213 00:13:44,800 --> 00:13:48,200 Speaker 1: you see. It's been around forever. Crossbit Gym's use it. 214 00:13:48,440 --> 00:13:51,400 Speaker 1: You have the arms as well the handles, and basically 215 00:13:51,600 --> 00:13:54,760 Speaker 1: the resistance is created by big fans in that wheel 216 00:13:55,040 --> 00:13:57,200 Speaker 1: and you feel the air on you. And what's really 217 00:13:57,200 --> 00:13:59,480 Speaker 1: cool about it is the harder you push, the harder 218 00:13:59,480 --> 00:14:02,760 Speaker 1: it is, so it calibrates itself to your fitness level. 219 00:14:02,960 --> 00:14:06,080 Speaker 1: You see these on the sidelines of NFL games where 220 00:14:06,080 --> 00:14:09,640 Speaker 1: the players are gonna stay warm in between plays. And 221 00:14:09,640 --> 00:14:12,240 Speaker 1: it's awesome because it is a full body workout in 222 00:14:12,280 --> 00:14:14,600 Speaker 1: that you are using your arms. But it's unique in 223 00:14:14,640 --> 00:14:18,920 Speaker 1: that the resistance is air air displacement. Okay, and then 224 00:14:19,560 --> 00:14:24,840 Speaker 1: the older school ones it was physical resistance, direct contact resistance, 225 00:14:25,280 --> 00:14:28,400 Speaker 1: and these were back in the day. It's the principle 226 00:14:28,440 --> 00:14:32,360 Speaker 1: of friction. You know, you're using things like pads that 227 00:14:32,400 --> 00:14:36,160 Speaker 1: are rubbing against the wheel to slow it down. Okay, 228 00:14:36,200 --> 00:14:39,760 Speaker 1: what is the problem with that. Lots of mechanical issues. 229 00:14:39,880 --> 00:14:42,760 Speaker 1: They wear out, You're gonna have to replace the pads, 230 00:14:43,000 --> 00:14:46,360 Speaker 1: and they're noisy, as is the air DNE type bike 231 00:14:46,440 --> 00:14:51,360 Speaker 1: as well. So you know you're talking physical resistance pressing 232 00:14:51,360 --> 00:14:55,480 Speaker 1: against the wheel something like a pad, and you know 233 00:14:55,560 --> 00:14:58,000 Speaker 1: they make noise and they wear out. So what's the 234 00:14:58,040 --> 00:15:04,400 Speaker 1: newest type of asistance? Magnetic? Okay. Magnetic bikes have advantages 235 00:15:04,800 --> 00:15:07,560 Speaker 1: over what I just said because they don't have the 236 00:15:07,600 --> 00:15:10,880 Speaker 1: parts to wear and tear, no friction involved. They use 237 00:15:10,920 --> 00:15:15,720 Speaker 1: electro magnetic induction to provide the resistance. They are smooth, 238 00:15:15,880 --> 00:15:20,800 Speaker 1: continuous resistance, and you can change the resistance really simply 239 00:15:20,800 --> 00:15:23,880 Speaker 1: touch of a button, turning a dial and they are quiet. 240 00:15:24,680 --> 00:15:27,840 Speaker 1: Holy smokes like the newest bikes. You get on those 241 00:15:27,880 --> 00:15:29,560 Speaker 1: if you have a baby sleeping, or you're in an 242 00:15:29,600 --> 00:15:34,400 Speaker 1: apartment building super quiet, So there's resistance three different ways. 243 00:15:35,040 --> 00:15:37,440 Speaker 1: Why is that important? Well, it is because when we're 244 00:15:37,480 --> 00:15:43,520 Speaker 1: talking about building bulk, this is important. And the final 245 00:15:43,560 --> 00:15:46,200 Speaker 1: thing you need to know about the bike is the 246 00:15:46,240 --> 00:15:50,480 Speaker 1: wheels are generally weighted. And what's amazing is there's a 247 00:15:50,480 --> 00:15:53,880 Speaker 1: bike where the wheel is eight pounds that is really 248 00:15:53,960 --> 00:15:57,280 Speaker 1: light as far as an indoor cycling bike is concerned. 249 00:15:57,480 --> 00:16:01,160 Speaker 1: Generally they're around thirty pounds though, and the heaviest i've 250 00:16:01,240 --> 00:16:04,880 Speaker 1: read about seeing I haven't tried it sixty six pounds, 251 00:16:04,920 --> 00:16:07,440 Speaker 1: and those are generally the less expensive bikes that put 252 00:16:07,440 --> 00:16:11,200 Speaker 1: the weight into the wheel. But there's weight. Why is 253 00:16:11,240 --> 00:16:16,640 Speaker 1: that important? Because it takes momentum, takes effort to get 254 00:16:16,640 --> 00:16:19,280 Speaker 1: it started that wheel right, depending on how heavy it is, 255 00:16:19,920 --> 00:16:24,360 Speaker 1: but then it's going to keep moving, it's going to 256 00:16:24,520 --> 00:16:28,800 Speaker 1: store energy. So why is that important? When spinning first 257 00:16:28,840 --> 00:16:32,400 Speaker 1: got really popular and it still is, it's certain boutiques 258 00:16:32,880 --> 00:16:37,920 Speaker 1: this technique of go really light resistance and super fast RPMs, 259 00:16:39,480 --> 00:16:43,760 Speaker 1: and that's what in my experience, most people are doing 260 00:16:44,560 --> 00:16:48,080 Speaker 1: a large majority. It's changing over time. Why Because it's 261 00:16:48,120 --> 00:16:54,160 Speaker 1: easier and the instructors often pushed that super fast, so 262 00:16:54,600 --> 00:16:58,760 Speaker 1: you're not using that much muscle tissue. The wheel is 263 00:16:58,800 --> 00:17:03,560 Speaker 1: doing a significant amount of the work, and that is important. 264 00:17:03,600 --> 00:17:06,680 Speaker 1: It's fun for many people. It's also potentially dangerous because 265 00:17:06,680 --> 00:17:08,320 Speaker 1: that wheel is moving and you have to stop it, 266 00:17:09,800 --> 00:17:13,040 Speaker 1: and that goes to certain lawsuits. I'll leave it at that. 267 00:17:13,480 --> 00:17:15,840 Speaker 1: But there's a weight in that wheel. It's weighted, you're 268 00:17:15,840 --> 00:17:18,119 Speaker 1: getting it started, and then it's doing a lot of 269 00:17:18,119 --> 00:17:22,399 Speaker 1: the work after that. So you can go super fast 270 00:17:22,440 --> 00:17:25,679 Speaker 1: without doing a lot of work and letting the wheel 271 00:17:25,720 --> 00:17:29,239 Speaker 1: itself do a lot of the work. That's important. So 272 00:17:29,280 --> 00:17:33,880 Speaker 1: why is it Because to create a stimulus to get 273 00:17:33,920 --> 00:17:37,800 Speaker 1: your legs to get bigger, you need to have a 274 00:17:37,880 --> 00:17:44,200 Speaker 1: significant resistance and that's just not found in biking in 275 00:17:44,200 --> 00:17:48,639 Speaker 1: indoor cycling, I should say, of course, it's how you 276 00:17:48,760 --> 00:17:50,160 Speaker 1: use it. In other words, you can put a heck 277 00:17:50,160 --> 00:17:53,280 Speaker 1: of a lot resistance on and go at slow cadences 278 00:17:53,640 --> 00:17:57,440 Speaker 1: cadences how fast that wheel moves RPMs revolution per minute. 279 00:17:57,560 --> 00:18:00,679 Speaker 1: That is not how most people are doing it. And 280 00:18:00,720 --> 00:18:04,320 Speaker 1: even if you are, it's not like squatting your body 281 00:18:04,320 --> 00:18:08,880 Speaker 1: weight or squatting. You know your body weight on a barbel. Yes, 282 00:18:08,920 --> 00:18:13,760 Speaker 1: it's resistance, but it is not a significant enough stimulus 283 00:18:14,560 --> 00:18:19,280 Speaker 1: to create huge legs, especially if you're doing it once twice, 284 00:18:19,359 --> 00:18:22,960 Speaker 1: three times a week for an hour even and most 285 00:18:22,960 --> 00:18:26,840 Speaker 1: people now the classes are shorter. It's not the resistance 286 00:18:27,119 --> 00:18:29,960 Speaker 1: necessary to get your legs big. So this is where 287 00:18:30,040 --> 00:18:32,520 Speaker 1: Tracy Anderson and all the people out there who are 288 00:18:32,560 --> 00:18:39,160 Speaker 1: pushing the bulk myth failed to take exercise physiology one 289 00:18:39,160 --> 00:18:45,720 Speaker 1: oh one, the overload principle. Ain't there. People ain't there. 290 00:18:45,760 --> 00:18:47,679 Speaker 1: And you know what, I found a great quote. She 291 00:18:47,760 --> 00:18:49,760 Speaker 1: was one of my first guests and a friend of mine, 292 00:18:49,760 --> 00:18:55,280 Speaker 1: Michelle Olsen, pH D. We've both been quoted in numerous 293 00:18:55,359 --> 00:18:58,160 Speaker 1: articles about this, and I love one of her quotes 294 00:18:58,840 --> 00:19:03,040 Speaker 1: as far as bulk myth, and we talked about that. Actually, 295 00:19:03,080 --> 00:19:04,640 Speaker 1: listen to the show I did with her way back 296 00:19:04,680 --> 00:19:08,720 Speaker 1: started this podcast. This came up and here's a quote 297 00:19:08,720 --> 00:19:11,480 Speaker 1: from her. You have two types of muscle fibers. One 298 00:19:11,560 --> 00:19:15,919 Speaker 1: are endurance fibers. One type or endurance fibers. When you 299 00:19:15,960 --> 00:19:19,679 Speaker 1: do aerobic exercise like spinning, use these fibers. She says, 300 00:19:19,720 --> 00:19:23,359 Speaker 1: these fibers can become more fatigue resistant from doing activities 301 00:19:23,359 --> 00:19:26,399 Speaker 1: like spinning and running. In other words, it feels easier 302 00:19:26,440 --> 00:19:29,600 Speaker 1: to do the same workout, but they do not bulk. 303 00:19:30,400 --> 00:19:33,119 Speaker 1: And here's the takeaway. You have to lift, this is 304 00:19:33,119 --> 00:19:36,159 Speaker 1: what she's saying, quoting her. You have to lift heavy 305 00:19:36,200 --> 00:19:41,000 Speaker 1: weights doing multiple sets to cause muscle growth in your 306 00:19:41,080 --> 00:19:45,720 Speaker 1: power strength fibers, and you don't use these to any 307 00:19:45,760 --> 00:19:54,960 Speaker 1: appreciable degree during cardio exercise. Just to hit the point 308 00:19:55,040 --> 00:19:58,120 Speaker 1: one more time with Tracy Anderson, pretty sure, she says 309 00:19:58,200 --> 00:20:00,760 Speaker 1: running gives you huge legs as well, which would be 310 00:20:00,840 --> 00:20:07,960 Speaker 1: totally totally contradictory to what PhD professor Michelle Olsen just said. 311 00:20:08,840 --> 00:20:12,520 Speaker 1: All right, one final break that we're getting into two 312 00:20:12,560 --> 00:20:14,679 Speaker 1: studies just to show you I'm not just pulling this 313 00:20:14,720 --> 00:20:17,640 Speaker 1: out anywhere, although I think the breakdown of the bike 314 00:20:17,800 --> 00:20:21,800 Speaker 1: should start to teach you about the resistance and what's 315 00:20:21,880 --> 00:20:25,399 Speaker 1: necessary to get huge. And I'm gonna give you some 316 00:20:25,480 --> 00:20:28,560 Speaker 1: common sense take away things to that should put it 317 00:20:28,600 --> 00:20:42,240 Speaker 1: all into perspective. Final break, We'll be right back. Okay. 318 00:20:42,760 --> 00:20:48,240 Speaker 1: If this doesn't clarify for you why your legs can't 319 00:20:48,240 --> 00:20:56,719 Speaker 1: get huge from biking, then then let me know. And Okay, 320 00:20:57,000 --> 00:20:59,359 Speaker 1: you're gonna have those people who say, but I have 321 00:20:59,440 --> 00:21:03,159 Speaker 1: a friend who went to spend class three times a 322 00:21:03,160 --> 00:21:05,600 Speaker 1: week twelve weeks. By the way, I'm gonna give you 323 00:21:05,600 --> 00:21:08,800 Speaker 1: a study that pretty much just that, and she gained 324 00:21:08,800 --> 00:21:14,920 Speaker 1: weight or he gained weight. That happens to both sexes. 325 00:21:16,000 --> 00:21:19,080 Speaker 1: We've got control for what you eat people, So topic 326 00:21:19,119 --> 00:21:24,120 Speaker 1: for another day. Talked about it several times, compensatory eating, 327 00:21:25,480 --> 00:21:27,320 Speaker 1: and let's go there. Let's go to some simple math. 328 00:21:27,440 --> 00:21:33,040 Speaker 1: By the way, and yes, quite often these bikes completely 329 00:21:33,160 --> 00:21:38,879 Speaker 1: overestimate your colork expenditure during class, generally speaking, six hundred, 330 00:21:39,000 --> 00:21:44,119 Speaker 1: seven hundred calories per hour. I know you're seeing numbers 331 00:21:44,119 --> 00:21:49,160 Speaker 1: that are much higher. I know you are, so let 332 00:21:49,160 --> 00:21:51,560 Speaker 1: me give you four. I'm not gonna give you for 333 00:21:51,680 --> 00:21:54,040 Speaker 1: round numbers. We're gonna stick with seven hundred. Let's say 334 00:21:54,080 --> 00:21:56,560 Speaker 1: seven hundred. I'll say forty five minutes. Most people aren't 335 00:21:56,560 --> 00:21:59,200 Speaker 1: even you know, biking for an hour indoors anymore in 336 00:21:59,320 --> 00:22:01,840 Speaker 1: order do you have if you're working hard. It's about quality, 337 00:22:01,880 --> 00:22:05,320 Speaker 1: not quantity. But let's say seven and you're doing that 338 00:22:05,440 --> 00:22:08,439 Speaker 1: three times a week, seven hundred times three is twenty 339 00:22:08,520 --> 00:22:15,200 Speaker 1: one hundred, so calories you are to workout essentially under 340 00:22:16,400 --> 00:22:21,200 Speaker 1: burning a pound per week. So if you spend three 341 00:22:21,200 --> 00:22:24,920 Speaker 1: times a week and you go to your favorite coffee 342 00:22:24,920 --> 00:22:29,200 Speaker 1: shop and have some treats or one of the colorically 343 00:22:29,400 --> 00:22:34,520 Speaker 1: dense specialty coffees, you can undo that workout in five minutes. 344 00:22:36,960 --> 00:22:41,280 Speaker 1: And what I love about the two studies is I'm 345 00:22:41,280 --> 00:22:44,080 Speaker 1: going to talk about, as I always do, that it's 346 00:22:44,080 --> 00:22:47,960 Speaker 1: not just about weight loss. That's important and it's the 347 00:22:48,160 --> 00:22:52,320 Speaker 1: topic of almost every show because that's the focus, but 348 00:22:52,440 --> 00:22:54,840 Speaker 1: exercises so much more than that, including indoor cycling and 349 00:22:54,880 --> 00:22:58,000 Speaker 1: the benefits that I will point out within the studies. 350 00:22:58,720 --> 00:23:01,240 Speaker 1: Let's just go right to them. Why not? All right? 351 00:23:01,400 --> 00:23:04,480 Speaker 1: So first study, and the great thing about these two 352 00:23:05,040 --> 00:23:07,320 Speaker 1: one is Brazilian and the other one I think they're 353 00:23:07,359 --> 00:23:09,720 Speaker 1: both Brazilian, actually, so I'm gonna have a tough time 354 00:23:09,760 --> 00:23:12,960 Speaker 1: pronouncing the journals that they're in. The first one, though, 355 00:23:13,119 --> 00:23:16,760 Speaker 1: the title is Health Benefits of Indoor Cycling a Systematic Review. 356 00:23:17,119 --> 00:23:20,400 Speaker 1: So this was a review of the studies out there 357 00:23:20,440 --> 00:23:24,000 Speaker 1: on indoor cycling and the benefits. This was two thousand, 358 00:23:24,080 --> 00:23:28,880 Speaker 1: nineteen August Medicina. Probably that looks close is the name 359 00:23:28,880 --> 00:23:31,919 Speaker 1: of the journal. And I'm going to read right from it. 360 00:23:31,960 --> 00:23:34,760 Speaker 1: The main finding of the current systematic review was that 361 00:23:34,840 --> 00:23:38,040 Speaker 1: indoor cycling may be effective for enhancing VO to max 362 00:23:38,520 --> 00:23:42,400 Speaker 1: HDL that's your good cholesterol and lean body mass levels, 363 00:23:42,680 --> 00:23:47,040 Speaker 1: and also for reducing here we go, body fat, blood pressure, 364 00:23:47,480 --> 00:23:51,199 Speaker 1: l d l's that's the bad cholesterol and triglycerides. So 365 00:23:51,200 --> 00:23:53,040 Speaker 1: that's what I was just talking about. Yes, we want 366 00:23:53,080 --> 00:23:54,960 Speaker 1: to lose weight, Yes we want to be a healthy weight, 367 00:23:55,119 --> 00:23:58,000 Speaker 1: but cardiovascular exercise raise your heart rate. I don't care 368 00:23:58,040 --> 00:24:03,040 Speaker 1: how you do it, psychling, swimming, biking, walking, elliptical. It's 369 00:24:03,040 --> 00:24:05,600 Speaker 1: how you do it that matters and how frequently. And 370 00:24:05,680 --> 00:24:09,000 Speaker 1: that's why I get so annoyed with the stupidity that 371 00:24:09,040 --> 00:24:12,560 Speaker 1: I read you at the top of the show ridiculous 372 00:24:13,280 --> 00:24:15,840 Speaker 1: it goes on. So this was basically they took thirteen 373 00:24:15,880 --> 00:24:19,320 Speaker 1: of the studies for inclusion. Sample size was around three 374 00:24:19,359 --> 00:24:21,879 Speaker 1: hundred and seventy two people, three hundred and six of 375 00:24:21,920 --> 00:24:25,320 Speaker 1: them being women. I'm gonna read you just one more time. 376 00:24:25,440 --> 00:24:29,200 Speaker 1: This is their takeaways Again. Results revealed that indoor cycling 377 00:24:29,280 --> 00:24:34,160 Speaker 1: may improve aerobic capacity, blood pressure, lipid profile, and body composition, 378 00:24:34,640 --> 00:24:37,480 Speaker 1: and they finish up by saying these enhancements may be 379 00:24:37,560 --> 00:24:41,800 Speaker 1: achieved as standalone intervention or combined with other physical activities 380 00:24:41,880 --> 00:24:46,879 Speaker 1: or diet. It's awesome. Okay, get your heart rate up 381 00:24:47,600 --> 00:24:52,880 Speaker 1: and stop bashing other people's exercise. It's ridiculous and it's 382 00:24:53,000 --> 00:24:58,199 Speaker 1: so common now it just it drives me nuts. Do 383 00:24:58,240 --> 00:25:00,680 Speaker 1: what you like to do, you know, have anything nice 384 00:25:00,720 --> 00:25:03,000 Speaker 1: to say about exercise, and especially if it's not even 385 00:25:03,480 --> 00:25:09,440 Speaker 1: uh correct, as far as the science goes scientifically sound. 386 00:25:10,359 --> 00:25:15,520 Speaker 1: Even it sounds scientifically sound, that's the worst. There's a 387 00:25:15,520 --> 00:25:18,399 Speaker 1: lot of cut and pasting it goes on now thanks 388 00:25:18,440 --> 00:25:23,560 Speaker 1: to social media. Ah, and you know what I thought 389 00:25:23,560 --> 00:25:27,760 Speaker 1: of having that person on the show. Do you want 390 00:25:27,760 --> 00:25:29,560 Speaker 1: that kind of show? I don't want that kind of show, 391 00:25:29,720 --> 00:25:33,919 Speaker 1: but it may happen soon enough. I may just invite 392 00:25:33,920 --> 00:25:36,000 Speaker 1: some of those people on and we'll have a little discussion. 393 00:25:36,440 --> 00:25:38,800 Speaker 1: Because I know that they're cutting and pasting. I just 394 00:25:38,800 --> 00:25:43,200 Speaker 1: think it would be really uncomfortable for them. Second study, 395 00:25:43,280 --> 00:25:46,520 Speaker 1: effect of diet and indoor cycling on body composition and 396 00:25:46,600 --> 00:25:49,840 Speaker 1: serum lipid again not just body weight. This was a 397 00:25:49,960 --> 00:25:54,240 Speaker 1: randomized controlled trial. I am going to try to pronounce 398 00:25:54,320 --> 00:25:58,919 Speaker 1: the journal are cuivos. I should have my son, who's 399 00:25:59,200 --> 00:26:03,480 Speaker 1: really good Spanish and just Other languages are Cuivos, Brasiliarios 400 00:26:04,560 --> 00:26:10,760 Speaker 1: Day Cardiology August okay I took Latin. The objective of 401 00:26:10,800 --> 00:26:14,520 Speaker 1: this one was to assess body composition and lipid profile 402 00:26:14,560 --> 00:26:17,600 Speaker 1: and overweight women after twelve weeks of low calorie diet 403 00:26:17,600 --> 00:26:21,240 Speaker 1: and indoor cycling. Twelve weeks awesome time, right, pretty much 404 00:26:21,400 --> 00:26:25,800 Speaker 1: how long most people hopefully exercise before they give up 405 00:26:26,080 --> 00:26:28,320 Speaker 1: and when they're gonna start seeing results, I say so. 406 00:26:28,359 --> 00:26:32,080 Speaker 1: They randomly assigned forty women into four groups control group, 407 00:26:32,160 --> 00:26:34,840 Speaker 1: an indoor cycling group, an indoor cycling group with a 408 00:26:34,840 --> 00:26:38,320 Speaker 1: locality diet, and then just a low cality diet. And 409 00:26:38,400 --> 00:26:41,560 Speaker 1: the indoor cycling training was three sessions of forty five 410 00:26:41,600 --> 00:26:44,720 Speaker 1: minutes each, which is perfect. That's what a lot of 411 00:26:44,720 --> 00:26:47,920 Speaker 1: people do as far as the frequency and the duration 412 00:26:48,119 --> 00:26:51,679 Speaker 1: of their indoor cycling. The results, all of them, you know, 413 00:26:51,840 --> 00:26:56,680 Speaker 1: indoor cycling cycling with diet and diet significantly reduced body mass, 414 00:26:56,760 --> 00:27:00,600 Speaker 1: fat percentage and body mass index. They all so lowered 415 00:27:00,640 --> 00:27:05,000 Speaker 1: serum levels of total cholesterol and triglycerides HD. Cholesterol of 416 00:27:05,080 --> 00:27:09,240 Speaker 1: the good one increased significantly for the indoor cycling group 417 00:27:09,520 --> 00:27:13,400 Speaker 1: and the indoor cycling with low cawry diet conclusion. According 418 00:27:13,400 --> 00:27:15,520 Speaker 1: to the results, the indoor cycling and the low carry 419 00:27:15,560 --> 00:27:18,919 Speaker 1: diet helped fight overweight and control serum lipid levels. I 420 00:27:18,920 --> 00:27:21,760 Speaker 1: don't see anything going to what Tracy Anderson says. I 421 00:27:21,760 --> 00:27:27,480 Speaker 1: don't see any studies about the aforementioned ridiculous nous about 422 00:27:27,560 --> 00:27:31,640 Speaker 1: fat storage and the high velocities fatigue a particular point 423 00:27:31,640 --> 00:27:35,119 Speaker 1: in the neural muscular junction, which is responsible for the 424 00:27:35,200 --> 00:27:40,040 Speaker 1: rapid firing rate. Yeah. Wow, that sounds wicked smart, wicked smart, 425 00:27:40,200 --> 00:27:45,199 Speaker 1: But no, let me leave you with this. Let's go 426 00:27:45,280 --> 00:27:49,320 Speaker 1: to some common sense, and let me leave you with 427 00:27:49,359 --> 00:27:52,399 Speaker 1: a quote that I have. Let me pitch it towards 428 00:27:52,440 --> 00:27:53,920 Speaker 1: the end of the show. Here perfect time. The Micro 429 00:27:54,000 --> 00:27:56,960 Speaker 1: Workout Plan, my newest book I go into all this. 430 00:27:57,200 --> 00:27:58,840 Speaker 1: By the way, everything I talked about on the show 431 00:27:58,880 --> 00:28:01,240 Speaker 1: is in that book, The Micro Workout Plan. And a 432 00:28:01,240 --> 00:28:06,840 Speaker 1: friend who's a former pro cyclist, woman, amazing cyclist, phenomenal shape, 433 00:28:07,600 --> 00:28:10,159 Speaker 1: and she's now I think she's older than I am. 434 00:28:10,200 --> 00:28:12,399 Speaker 1: Not much, but you know, so I asked her for 435 00:28:12,440 --> 00:28:15,080 Speaker 1: the book. I said, I'm I'm writing this chapter on 436 00:28:15,080 --> 00:28:17,320 Speaker 1: on bulk myth and all the stuff I've talked about 437 00:28:17,400 --> 00:28:19,480 Speaker 1: during the show, and I said, what's your take on that? 438 00:28:19,520 --> 00:28:23,480 Speaker 1: And she used to own a spinning gym, just to 439 00:28:23,480 --> 00:28:26,040 Speaker 1: own it with another woman. And this is way back, 440 00:28:26,200 --> 00:28:29,399 Speaker 1: you know. She she was cycling and competing, you know, 441 00:28:29,560 --> 00:28:32,679 Speaker 1: long before you know the peloton and even soul cycle 442 00:28:32,760 --> 00:28:35,080 Speaker 1: was around. And I said, what would you say to 443 00:28:35,080 --> 00:28:36,880 Speaker 1: those women who would tell you they're gonna get huge 444 00:28:36,960 --> 00:28:40,040 Speaker 1: legs by taking your class and coming to your gym? 445 00:28:40,080 --> 00:28:42,160 Speaker 1: She said, and I quote, I would just point in 446 00:28:42,280 --> 00:28:46,880 Speaker 1: my legs and laugh. Five thousand revolutions per hour will 447 00:28:47,040 --> 00:28:55,720 Speaker 1: not build bulk. That is a simple way of giving 448 00:28:55,720 --> 00:29:02,120 Speaker 1: you the science. We're talking endurance. We're talking, as you 449 00:29:02,200 --> 00:29:06,240 Speaker 1: saw and heard in the studies, improving your v O 450 00:29:06,360 --> 00:29:10,320 Speaker 1: two max your aerobic capacity, doing great things for your 451 00:29:10,360 --> 00:29:17,040 Speaker 1: heart and your blood profile, and yes, your weight. None 452 00:29:17,040 --> 00:29:23,000 Speaker 1: of the garbage about building muscle. And here's the final 453 00:29:23,120 --> 00:29:26,640 Speaker 1: takeaway that I think was one of the things I 454 00:29:26,840 --> 00:29:31,520 Speaker 1: thought of it three am this morning, although I think 455 00:29:31,520 --> 00:29:33,560 Speaker 1: I put it in the book as well, but it 456 00:29:33,600 --> 00:29:39,640 Speaker 1: came up. Came back to mind if indoor cycling bulked 457 00:29:39,640 --> 00:29:43,320 Speaker 1: your legs the way people said it does, and as 458 00:29:43,400 --> 00:29:44,920 Speaker 1: quickly as people said it does. I once said a 459 00:29:44,960 --> 00:29:46,720 Speaker 1: woman screaming me, telling me that I got her legs 460 00:29:46,760 --> 00:29:50,719 Speaker 1: bigger by taking the class story for another day. If 461 00:29:50,760 --> 00:29:52,600 Speaker 1: it actually did what it did, bodybuilders would be on 462 00:29:52,640 --> 00:29:57,800 Speaker 1: bikes all day long. That's common sense, people, that's common sense. 463 00:29:59,280 --> 00:30:01,200 Speaker 1: And I taught for years. I should have legs the 464 00:30:01,280 --> 00:30:04,520 Speaker 1: size of tree trucks. I mean back when I was 465 00:30:04,560 --> 00:30:06,960 Speaker 1: really teaching. Sometimes it was four or five six classes 466 00:30:07,000 --> 00:30:09,160 Speaker 1: a day. I don't know how I did. I do 467 00:30:09,280 --> 00:30:11,480 Speaker 1: know how I did it. I was young and just caffeine, 468 00:30:11,520 --> 00:30:15,640 Speaker 1: and I had to make money. It's garbage. It goes 469 00:30:15,680 --> 00:30:19,200 Speaker 1: against the science. It goes against the overload principle. How 470 00:30:19,240 --> 00:30:23,280 Speaker 1: many people are walking around proof positive you want experiments 471 00:30:24,640 --> 00:30:27,000 Speaker 1: and the fact that suddenly everyone's doing it at home 472 00:30:27,720 --> 00:30:29,960 Speaker 1: and that myth has gone away to some degree, but 473 00:30:29,960 --> 00:30:33,880 Speaker 1: it's still there. And this person who posted the garbage 474 00:30:33,880 --> 00:30:37,320 Speaker 1: about the neuromuscular junction and stuff like that just annoyed 475 00:30:38,600 --> 00:30:41,120 Speaker 1: that people aren't doing the exercise that this person likes. 476 00:30:43,000 --> 00:30:46,840 Speaker 1: Don't bash other people's exercise, especially when you don't know 477 00:30:46,840 --> 00:30:52,440 Speaker 1: what you're talking about. I feel better. I feel much better. 478 00:30:52,600 --> 00:30:59,840 Speaker 1: Thank goodness for this show. I feel much better, all right. 479 00:31:00,520 --> 00:31:03,680 Speaker 1: I hope you enjoyed that, you know I did. This 480 00:31:03,760 --> 00:31:07,640 Speaker 1: is my outlets. It's my running and my my exercise, 481 00:31:07,720 --> 00:31:10,160 Speaker 1: and my show and writing the books and and all 482 00:31:10,240 --> 00:31:13,040 Speaker 1: that kind of stuff because I want you to have 483 00:31:13,160 --> 00:31:17,240 Speaker 1: your best life. And like I said at the start 484 00:31:17,280 --> 00:31:23,560 Speaker 1: of the show, I take offense at people who have 485 00:31:23,680 --> 00:31:29,560 Speaker 1: an audience, and sometimes a large audience spewing garbage. That's 486 00:31:29,680 --> 00:31:33,440 Speaker 1: enough enough said. If you have not rated the show yet, 487 00:31:33,760 --> 00:31:37,480 Speaker 1: shame on you. Please do so and subscribe. Subscribe to 488 00:31:37,560 --> 00:31:39,840 Speaker 1: this show. And if you want to reach out, I 489 00:31:40,000 --> 00:31:43,560 Speaker 1: love to hear from you, feedback, topics, all that kind 490 00:31:43,560 --> 00:31:47,480 Speaker 1: of stuff, questions. Tom h fit is my Twitter, Tom 491 00:31:47,640 --> 00:31:50,360 Speaker 1: h fit is my Instagram, and you go to Fitness 492 00:31:50,400 --> 00:31:52,680 Speaker 1: disrupted dot com as well. Reach out to me through there, 493 00:31:53,000 --> 00:31:57,080 Speaker 1: read up on other stuff right at fitness disrupted dot com. 494 00:31:57,320 --> 00:32:01,480 Speaker 1: Remember we have three things, and we control all of us, 495 00:32:02,320 --> 00:32:04,640 Speaker 1: how much we move, what we put into our mouths, 496 00:32:04,640 --> 00:32:10,080 Speaker 1: and our attitudes, and that is awesome. I'm Tom Holland 497 00:32:10,680 --> 00:32:19,120 Speaker 1: this is Fitness Disrupted, Believe in yourself. Fitness Disrupted is 498 00:32:19,120 --> 00:32:22,600 Speaker 1: a production of I Heart Radio. For more podcasts from 499 00:32:22,600 --> 00:32:26,320 Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple Podcasts, 500 00:32:26,600 --> 00:32:28,760 Speaker 1: or wherever you listen to your favorite shows