1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,760 --> 00:00:15,760 Speaker 1: I am Tom Holland, and this is Fitness Disrupted body 3 00:00:15,760 --> 00:00:19,360 Speaker 1: weight Exercises. If you've listened to previous shows, you know 4 00:00:20,079 --> 00:00:24,480 Speaker 1: I'm a big fan. I have a show devoted entirely 5 00:00:24,520 --> 00:00:28,000 Speaker 1: to the plank. I have another one devoted entirely to 6 00:00:28,120 --> 00:00:31,639 Speaker 1: the push up for good reason. But when it comes 7 00:00:31,640 --> 00:00:36,040 Speaker 1: to body weight exercises, many people are confused, and many 8 00:00:36,040 --> 00:00:38,839 Speaker 1: people have had bad experiences with them. When you talk 9 00:00:38,840 --> 00:00:42,159 Speaker 1: about a push up, most people cringe. Most people give 10 00:00:42,200 --> 00:00:44,360 Speaker 1: you that look. And then you take it up a 11 00:00:44,400 --> 00:00:47,240 Speaker 1: notch and you talk about burpies. Yes, there are those 12 00:00:47,280 --> 00:00:49,279 Speaker 1: of you out there who love them. I'm not one 13 00:00:49,320 --> 00:00:53,880 Speaker 1: of them. I've never made that a secret. But body 14 00:00:53,920 --> 00:00:59,920 Speaker 1: weight exercises are phenomenal for a whole host of reasons, 15 00:01:00,680 --> 00:01:03,880 Speaker 1: of which I will tell you. And they have been 16 00:01:03,880 --> 00:01:07,399 Speaker 1: around forever, I often say, for a reason, and they 17 00:01:07,440 --> 00:01:11,800 Speaker 1: will be around forever for those very reasons as well. 18 00:01:12,200 --> 00:01:14,360 Speaker 1: So you say, why aren't people doing them, and and 19 00:01:14,360 --> 00:01:18,400 Speaker 1: why aren't they more popular? And why is the you know, 20 00:01:18,520 --> 00:01:21,880 Speaker 1: home fitness equipment in the billions and billions of dollars. 21 00:01:21,880 --> 00:01:25,280 Speaker 1: And here's what's really interesting. One of my major clients 22 00:01:25,840 --> 00:01:28,720 Speaker 1: with my company Team Holland. I'm the fitness advisor for 23 00:01:28,840 --> 00:01:32,000 Speaker 1: one of the top home fitness equipment companies. And I 24 00:01:32,040 --> 00:01:34,399 Speaker 1: will never forget when I first started way back when, 25 00:01:34,760 --> 00:01:38,160 Speaker 1: and I was answering questions somewhere and someone said, I 26 00:01:38,200 --> 00:01:42,080 Speaker 1: can't believe they allow you, they being this company to 27 00:01:42,160 --> 00:01:44,960 Speaker 1: talk about body weight exercises as a way to help 28 00:01:44,959 --> 00:01:47,760 Speaker 1: people get in shape, and I said, listen, first of all, 29 00:01:47,960 --> 00:01:51,160 Speaker 1: that's one of the reasons I work with this company 30 00:01:51,280 --> 00:01:54,400 Speaker 1: is that they're not just selling you the equipment. They 31 00:01:54,440 --> 00:01:58,440 Speaker 1: are truly selling you fitness and health and wellness. And 32 00:01:58,520 --> 00:02:00,840 Speaker 1: I wouldn't work for a company first of all that 33 00:02:01,120 --> 00:02:03,400 Speaker 1: or second of all that wouldn't let me talk about 34 00:02:03,560 --> 00:02:08,040 Speaker 1: body weight exercises. And as I say on almost every show, 35 00:02:08,400 --> 00:02:11,120 Speaker 1: that is one of the top things that is wrong 36 00:02:11,560 --> 00:02:15,480 Speaker 1: with fitness is it's an all or nothing principle. The 37 00:02:15,840 --> 00:02:20,000 Speaker 1: books that are written the fitness experts quote unquote, I 38 00:02:20,000 --> 00:02:24,639 Speaker 1: always say, who you know hang their name on just one. 39 00:02:24,800 --> 00:02:27,200 Speaker 1: There's only one way to do it. You can only 40 00:02:27,240 --> 00:02:29,320 Speaker 1: be the body weight guy, or you can only be 41 00:02:29,919 --> 00:02:33,440 Speaker 1: you know, the you fill in the blank, because that's 42 00:02:33,440 --> 00:02:35,720 Speaker 1: gonna sell books, and that's gonna get them on TV shows, 43 00:02:35,720 --> 00:02:38,160 Speaker 1: and that's gonna get them notoriety for a certain amount 44 00:02:38,200 --> 00:02:40,840 Speaker 1: of time. And and quite often if they're good at 45 00:02:41,040 --> 00:02:44,440 Speaker 1: promotion and marketing for a long amount of time. That's 46 00:02:44,480 --> 00:02:47,799 Speaker 1: not what I'm about. And you know I will finish 47 00:02:47,880 --> 00:02:50,640 Speaker 1: up by talking about how you do all of the above. 48 00:02:51,520 --> 00:02:56,880 Speaker 1: But my goodness, body weight exercises should be a staple 49 00:02:56,960 --> 00:03:01,400 Speaker 1: of everyone's fitness routine. And don't care if you're thirteen 50 00:03:01,880 --> 00:03:05,840 Speaker 1: or eighty three, you should be doing body weight exercises. 51 00:03:06,520 --> 00:03:08,360 Speaker 1: And again I will go through all the reasons why 52 00:03:08,400 --> 00:03:11,280 Speaker 1: and and all the reasons and ways I should say 53 00:03:11,360 --> 00:03:14,480 Speaker 1: that you can do them. And I'm gonna take it 54 00:03:14,520 --> 00:03:18,840 Speaker 1: from body parts as well and go upper body, lower body, core, cardio, 55 00:03:19,520 --> 00:03:22,520 Speaker 1: and tell you all of the different exercises, give you 56 00:03:22,560 --> 00:03:25,480 Speaker 1: examples that you can start doing as soon as this 57 00:03:25,520 --> 00:03:28,359 Speaker 1: show is over if you are not doing them already, 58 00:03:28,480 --> 00:03:30,880 Speaker 1: and just ways to mix them up, and to give 59 00:03:30,919 --> 00:03:32,640 Speaker 1: you the science. And I'm gonna give you one study 60 00:03:32,680 --> 00:03:34,960 Speaker 1: I could give you. There actually aren't a lot of studies, 61 00:03:35,000 --> 00:03:37,720 Speaker 1: which is crazy. You know. Many of the studies are 62 00:03:37,840 --> 00:03:42,280 Speaker 1: resistance training with different equipment, free weights, machines things like that. 63 00:03:42,880 --> 00:03:45,520 Speaker 1: Not a whole heck of a lot as far as 64 00:03:45,920 --> 00:03:48,839 Speaker 1: given all the research that's out there into body weight, 65 00:03:48,880 --> 00:03:50,920 Speaker 1: and the one I'm gonna give you is flawed in 66 00:03:50,960 --> 00:03:53,480 Speaker 1: my opinion, and I'll tell you why, and and no 67 00:03:53,560 --> 00:03:56,600 Speaker 1: studies perfect, but it's interesting. It will be an interesting 68 00:03:56,600 --> 00:04:00,680 Speaker 1: discussion and look into not only body weight research, but 69 00:04:00,800 --> 00:04:03,600 Speaker 1: the way the studies are done. All right, let's take 70 00:04:03,760 --> 00:04:06,840 Speaker 1: one quick break to start, and when we come back, 71 00:04:06,880 --> 00:04:09,960 Speaker 1: I'm gonna talk about why they're so great body weight exercise. 72 00:04:09,960 --> 00:04:16,200 Speaker 1: We're gonna get into deep uh nuances of these exercises 73 00:04:16,240 --> 00:04:19,040 Speaker 1: that have been around since the beginning of time. We'll 74 00:04:19,080 --> 00:04:30,880 Speaker 1: be right back and we are back talking all about 75 00:04:30,920 --> 00:04:35,360 Speaker 1: body weight exercises. If you've listened to previous shows, you 76 00:04:35,360 --> 00:04:38,280 Speaker 1: have heard me talk about how one of the ways 77 00:04:38,320 --> 00:04:41,040 Speaker 1: I got started in this business was body weight exercises. 78 00:04:41,080 --> 00:04:44,840 Speaker 1: Herschel Walker Sports illustrated three D push ups, three crunches 79 00:04:44,880 --> 00:04:49,919 Speaker 1: a day. I started doing it and shockingly I saw results. 80 00:04:50,200 --> 00:04:52,839 Speaker 1: And that is going to go to some of the 81 00:04:52,839 --> 00:04:55,119 Speaker 1: top questions I found. You know, you do a quick 82 00:04:55,120 --> 00:04:58,720 Speaker 1: Google search of body weight exercises, and let me give 83 00:04:58,760 --> 00:05:01,320 Speaker 1: you the some of the top questions that came up 84 00:05:01,400 --> 00:05:04,320 Speaker 1: right away what people are doing searches for when it 85 00:05:04,320 --> 00:05:07,920 Speaker 1: comes to body weight exercises, and it clarifies so quickly. Uh. 86 00:05:08,120 --> 00:05:12,680 Speaker 1: First one, can you build muscle mass with body weight exercise? Absolutely? 87 00:05:13,400 --> 00:05:14,960 Speaker 1: I'm just gonna go through these real quickly and then 88 00:05:14,960 --> 00:05:17,320 Speaker 1: we'll talk more about them. Number two, can you get 89 00:05:17,440 --> 00:05:22,040 Speaker 1: ripped with just body weight exercises? Well, no, not if 90 00:05:22,080 --> 00:05:24,840 Speaker 1: you don't change your diet too. There's there's so can 91 00:05:24,880 --> 00:05:28,600 Speaker 1: you get ripped? Yes, if you change your diet. Can 92 00:05:28,640 --> 00:05:31,200 Speaker 1: you get ripped with just body weight exercises? When you 93 00:05:31,240 --> 00:05:34,960 Speaker 1: say just I'm not thinking you're saying just body weight 94 00:05:35,080 --> 00:05:39,520 Speaker 1: and you know not weights, not machine. You gotta change 95 00:05:39,560 --> 00:05:44,640 Speaker 1: your diet. So ripped people is nutrition as well, whole 96 00:05:44,640 --> 00:05:48,200 Speaker 1: another show. We've talked about it on other shows. But 97 00:05:48,200 --> 00:05:50,720 Speaker 1: but if you just do body weight exercises, no, If 98 00:05:50,760 --> 00:05:53,840 Speaker 1: you eat garbage and continue to do body weight exercises, 99 00:05:53,839 --> 00:05:56,400 Speaker 1: you're gonna get stronger, but you're not gonna get ripped. 100 00:05:56,600 --> 00:06:00,040 Speaker 1: So when we talk about getting ripped, uh, that's a 101 00:06:00,040 --> 00:06:03,960 Speaker 1: combination of exercise and diet. If you change your diet 102 00:06:04,279 --> 00:06:07,679 Speaker 1: doing body weight exercises, absolutely, There's a bunch of people 103 00:06:07,680 --> 00:06:11,400 Speaker 1: I follow on Instagram down in Florida, places like that 104 00:06:11,400 --> 00:06:16,120 Speaker 1: that are the bar calisthenic guys. They are ripped all right, 105 00:06:16,320 --> 00:06:19,960 Speaker 1: but they're also eating well. Is body weight training effective? 106 00:06:20,800 --> 00:06:26,239 Speaker 1: Hands down? Absolutely? Fourth question, how do you build strength 107 00:06:26,279 --> 00:06:31,000 Speaker 1: with body weight exercises? You do them consistently? Can't be 108 00:06:31,040 --> 00:06:33,000 Speaker 1: any more simple than that as far as an answer, 109 00:06:33,520 --> 00:06:36,640 Speaker 1: and final one similar to the second one. Can I 110 00:06:36,680 --> 00:06:40,440 Speaker 1: get buff by just doing pushups? What is buff? I 111 00:06:40,480 --> 00:06:43,040 Speaker 1: would ask this person to clarify buff, but I'm gonna 112 00:06:43,080 --> 00:06:45,960 Speaker 1: change it too. Can I get muscular? Can I increase 113 00:06:46,040 --> 00:06:49,840 Speaker 1: my muscle size from just doing pushups? I'm not gonna 114 00:06:49,880 --> 00:06:52,640 Speaker 1: bore you with that story again, but I did you know? 115 00:06:52,760 --> 00:06:57,200 Speaker 1: I increased my upper body incredibly and even core. You know, 116 00:06:57,320 --> 00:06:59,760 Speaker 1: if you think about a push up, it's also a plank. 117 00:06:59,839 --> 00:07:03,200 Speaker 1: You are holding yourself in a similar position, so it's 118 00:07:03,200 --> 00:07:06,839 Speaker 1: not just chess, shoulders, triceps. There is core activation as well. 119 00:07:06,960 --> 00:07:09,800 Speaker 1: So can you get stronger? Can you build muscle doing 120 00:07:09,800 --> 00:07:14,680 Speaker 1: push ups? Absolutely? Absolutely? So there's common questions answered right 121 00:07:14,680 --> 00:07:16,720 Speaker 1: away right off the top. But one thing I have 122 00:07:16,760 --> 00:07:18,800 Speaker 1: to bring up right away because we're talking about science 123 00:07:18,800 --> 00:07:21,360 Speaker 1: here on fitness disrupted those of you who know the 124 00:07:21,400 --> 00:07:25,320 Speaker 1: science or have heard about the overload principle. That means 125 00:07:25,360 --> 00:07:28,760 Speaker 1: basically that you have to overload the muscle increase the weight. 126 00:07:29,120 --> 00:07:31,760 Speaker 1: It's different ways to overload, but one of the primary 127 00:07:31,760 --> 00:07:34,640 Speaker 1: ways is to keep increasing the weight. So a funny 128 00:07:34,640 --> 00:07:36,160 Speaker 1: way to put it is, when it comes to body weight, 129 00:07:36,240 --> 00:07:38,760 Speaker 1: unless you continue to gain weight, people will say, well, 130 00:07:38,800 --> 00:07:41,320 Speaker 1: wait a minute. If I'm doing body weight squats or 131 00:07:41,360 --> 00:07:44,560 Speaker 1: I'm doing push ups and I weigh the same, am 132 00:07:44,560 --> 00:07:47,680 Speaker 1: I going to continue to see results over time? And 133 00:07:47,760 --> 00:07:50,679 Speaker 1: the answer is, what are the results you're looking for? 134 00:07:51,480 --> 00:07:56,640 Speaker 1: And the short answers, yes, So what's the goal? The goal? 135 00:07:56,680 --> 00:07:59,680 Speaker 1: If your goal is to have maximum bench press or 136 00:07:59,800 --> 00:08:04,840 Speaker 1: maximum squad or even maximum size, no, then you're gonna 137 00:08:04,840 --> 00:08:08,480 Speaker 1: have to increase the resistance. Body weight won't be enough 138 00:08:08,680 --> 00:08:13,440 Speaker 1: if you want maximum size, maximum strength. But if your 139 00:08:13,480 --> 00:08:16,960 Speaker 1: goal is to build some muscle mass, to maintain your 140 00:08:17,040 --> 00:08:20,200 Speaker 1: muscle mass, super important, especially as you get as old 141 00:08:20,200 --> 00:08:24,640 Speaker 1: as I am. Absolutely, and I would argue that you 142 00:08:24,680 --> 00:08:27,400 Speaker 1: need to decrease the amount of weight you're lifting for 143 00:08:27,440 --> 00:08:30,520 Speaker 1: obvious reason. Doesn't mean I hear you yelling at me already, 144 00:08:30,640 --> 00:08:33,719 Speaker 1: doesn't mean you can't go heavy, just means that as 145 00:08:33,760 --> 00:08:36,719 Speaker 1: we get older, body weight exercises are that much more 146 00:08:36,720 --> 00:08:39,560 Speaker 1: important just because they're well, I'll give you the answers 147 00:08:39,559 --> 00:08:42,760 Speaker 1: in a second. Why they they have those characteristics. They 148 00:08:42,760 --> 00:08:46,880 Speaker 1: help prevent injury, and yes, they help improve sports performance. 149 00:08:47,400 --> 00:08:52,959 Speaker 1: So it doesn't really contradict the overload principle. And as 150 00:08:53,000 --> 00:08:55,319 Speaker 1: I will end by saying, and started by saying, you're 151 00:08:55,360 --> 00:08:58,000 Speaker 1: not just gonna do body weight exercises. It is part 152 00:08:58,120 --> 00:09:02,080 Speaker 1: of your exercise arsenal. Why limit yourself? You know, why 153 00:09:02,200 --> 00:09:04,439 Speaker 1: limit yourself? All of these books and people who tell 154 00:09:04,480 --> 00:09:08,960 Speaker 1: you there's only one way why that pushes their their story. 155 00:09:09,520 --> 00:09:13,439 Speaker 1: Excessive moderation is doing a little bit of everything, frequently 156 00:09:13,760 --> 00:09:19,640 Speaker 1: a lot, not one thing solely. Okay, so it's not 157 00:09:19,720 --> 00:09:24,079 Speaker 1: just one thing. So sure, you're not gonna build maximum 158 00:09:24,160 --> 00:09:27,720 Speaker 1: size or maximum strength with body weight exercises, but you 159 00:09:27,760 --> 00:09:31,920 Speaker 1: can get pretty darn strong and look really good with 160 00:09:32,000 --> 00:09:34,439 Speaker 1: body weight exercises. And then one thing I just want 161 00:09:34,440 --> 00:09:38,600 Speaker 1: to clarify upfront two is the term functional. And you 162 00:09:38,640 --> 00:09:41,160 Speaker 1: know I used that term for many years. I continue 163 00:09:41,200 --> 00:09:43,360 Speaker 1: to use it and people will say, well, you know, 164 00:09:43,440 --> 00:09:48,560 Speaker 1: you shouldn't use machines because they're not functional strength is functional. People, 165 00:09:49,160 --> 00:09:52,600 Speaker 1: And I love Dr Brad Schoenfeld, who I interviewed way 166 00:09:52,600 --> 00:09:54,520 Speaker 1: back when. If you haven't listened to that podcast, one 167 00:09:54,520 --> 00:09:56,760 Speaker 1: of the best in the business, you should and and 168 00:09:56,920 --> 00:09:59,600 Speaker 1: just have to uh and and he and I are 169 00:09:59,600 --> 00:10:02,440 Speaker 1: inte treatment with this. Strength is strength, Now can it 170 00:10:02,480 --> 00:10:07,360 Speaker 1: be more functional? It depends what that functional means. Right, 171 00:10:07,480 --> 00:10:09,920 Speaker 1: if you do bench press and you're really darned strong, 172 00:10:10,080 --> 00:10:12,960 Speaker 1: you're gonna have an easier time picking up heavy things 173 00:10:12,960 --> 00:10:17,040 Speaker 1: and putting them in the overhead compartment on on an airplane. Okay, 174 00:10:17,559 --> 00:10:20,320 Speaker 1: if you've use a bench press, you know, chest press 175 00:10:20,400 --> 00:10:23,480 Speaker 1: machine of any kind, you're gonna have an easier time 176 00:10:23,520 --> 00:10:28,280 Speaker 1: doing certain things. So my my point is strength is strength. 177 00:10:28,840 --> 00:10:31,880 Speaker 1: And yes, like runners and cyclists, we talk about, you know, 178 00:10:32,000 --> 00:10:36,360 Speaker 1: specific adaptations to impose demands the said principle. Yes, then 179 00:10:36,400 --> 00:10:39,800 Speaker 1: you want to have your exercises as closely approximate the 180 00:10:39,840 --> 00:10:43,000 Speaker 1: movement patterns you're going to do as well. And I 181 00:10:43,040 --> 00:10:45,800 Speaker 1: feel like this is even too much, but it's we 182 00:10:45,840 --> 00:10:49,520 Speaker 1: need to do it all. So strength is functional, period. 183 00:10:49,920 --> 00:10:52,320 Speaker 1: And yes, a lunge of push up, I agree, those 184 00:10:52,320 --> 00:10:54,719 Speaker 1: are the movements we're doing in daily life. But then 185 00:10:54,840 --> 00:10:57,160 Speaker 1: I'll go to then why are doctors telling people with 186 00:10:57,559 --> 00:10:59,800 Speaker 1: quote unquote bad knees you shouldn't do a squad or 187 00:10:59,800 --> 00:11:03,600 Speaker 1: alle lunch. Well, they're functional, So then we're gonna go 188 00:11:03,640 --> 00:11:06,680 Speaker 1: get strong on a on a machine to build that 189 00:11:06,760 --> 00:11:08,280 Speaker 1: strength back so that you can do a squad or 190 00:11:08,280 --> 00:11:12,560 Speaker 1: a lunch. You see how it's a big like ridiculous circle. 191 00:11:13,240 --> 00:11:16,480 Speaker 1: So my point is, use free weights, use machines, and 192 00:11:16,640 --> 00:11:22,000 Speaker 1: use body weight exercises all right. And I often refer 193 00:11:22,160 --> 00:11:25,240 Speaker 1: to put to exercises like the push up and the 194 00:11:25,280 --> 00:11:29,319 Speaker 1: plank and the squad and the lunch as the perfect exercise. 195 00:11:29,880 --> 00:11:32,840 Speaker 1: And why is that Well, because it has all the 196 00:11:32,960 --> 00:11:37,040 Speaker 1: characteristics that you're looking for people. They can be modified 197 00:11:37,520 --> 00:11:40,160 Speaker 1: for every ability. So in other words, if you have 198 00:11:40,400 --> 00:11:42,920 Speaker 1: never done an exercise in your life, I can give 199 00:11:42,960 --> 00:11:44,280 Speaker 1: you a push up. You're gonna do it off a 200 00:11:44,360 --> 00:11:46,960 Speaker 1: wall to begin with. There's so many different ways to 201 00:11:47,040 --> 00:11:50,400 Speaker 1: modify a squat. You may go down half an inch 202 00:11:50,440 --> 00:11:52,679 Speaker 1: and put a bench or a chair underneath you, you 203 00:11:52,720 --> 00:11:55,280 Speaker 1: may hold onto something. And I've done all of these 204 00:11:55,320 --> 00:11:58,480 Speaker 1: things back when I was a trainer working with you know, 205 00:11:58,640 --> 00:12:01,400 Speaker 1: thousands of people over the years, and so they can 206 00:12:01,440 --> 00:12:03,120 Speaker 1: be modified for all abilities, and then go to the 207 00:12:03,120 --> 00:12:04,960 Speaker 1: other end of the spectrum. If you are super high 208 00:12:05,000 --> 00:12:08,800 Speaker 1: performing athlete, well then we can do plyometric pushups, we 209 00:12:08,840 --> 00:12:12,079 Speaker 1: can do squat jumps, we can do squat jumps with 210 00:12:12,200 --> 00:12:15,280 Speaker 1: you know, a weight vest on. There's so many different 211 00:12:15,280 --> 00:12:16,959 Speaker 1: ways to modify, and you don't even have to use 212 00:12:16,960 --> 00:12:22,360 Speaker 1: the equipment. Just making a body weight exercise plyometric adding 213 00:12:22,440 --> 00:12:27,920 Speaker 1: in that element of explosive movements push ups, uh, squats again, lunges, 214 00:12:28,040 --> 00:12:32,319 Speaker 1: jump lunges, Holy cow, really difficult. So that is one 215 00:12:32,360 --> 00:12:35,040 Speaker 1: reason body weight exercise is one of the reasons they 216 00:12:35,080 --> 00:12:39,120 Speaker 1: are such a perfect exercise. Secondly, they can be done 217 00:12:39,240 --> 00:12:44,240 Speaker 1: anywhere at any time. That is huge on vacation, in 218 00:12:44,280 --> 00:12:47,480 Speaker 1: the privacy of your own home, outside, in your backyard, 219 00:12:47,840 --> 00:12:51,400 Speaker 1: in your office, down the hallway. I had clients, one 220 00:12:51,440 --> 00:12:54,120 Speaker 1: client in particular, CEO of a company, who used to 221 00:12:54,160 --> 00:12:58,679 Speaker 1: do wall squats wall sits in the elevator and occasionally 222 00:12:58,679 --> 00:13:00,680 Speaker 1: she would forget she was doing them and and get 223 00:13:00,679 --> 00:13:04,120 Speaker 1: caught when the doors opened. And then finally, and these 224 00:13:04,160 --> 00:13:08,480 Speaker 1: are just three. They cost nothing. They cost nothing. It 225 00:13:08,520 --> 00:13:10,600 Speaker 1: cost you nothing to do a push up, It costs 226 00:13:10,600 --> 00:13:13,319 Speaker 1: you nothing to do jumping jacks. Now we're getting into 227 00:13:13,320 --> 00:13:16,760 Speaker 1: the cardio side. I'm getting ahead of myself and it 228 00:13:17,280 --> 00:13:20,120 Speaker 1: unfortunately goes against your yeah butts. Yeah, but I don't 229 00:13:20,120 --> 00:13:22,719 Speaker 1: have a lot of money for equipment. Listen, I love 230 00:13:22,720 --> 00:13:25,520 Speaker 1: fitness equipment to again, work for one of the best 231 00:13:25,520 --> 00:13:27,400 Speaker 1: companies in the business. I would argue when it comes 232 00:13:27,400 --> 00:13:30,679 Speaker 1: to home fitness equipment, but that doesn't mean I don't 233 00:13:30,720 --> 00:13:32,920 Speaker 1: do push ups and squats and lunges that are huge 234 00:13:33,040 --> 00:13:36,040 Speaker 1: part of my routine and always will be. But you 235 00:13:36,080 --> 00:13:39,480 Speaker 1: got to use it all. All right, let's take one 236 00:13:39,520 --> 00:13:41,559 Speaker 1: more quick break, and then when you come back, I'm 237 00:13:41,600 --> 00:13:44,760 Speaker 1: just gonna go body part by body part or body 238 00:13:44,840 --> 00:13:49,240 Speaker 1: region or even cardio strength, core, upper body, lower body, 239 00:13:49,280 --> 00:13:51,040 Speaker 1: as I was talking about earlier, and just give you 240 00:13:51,080 --> 00:13:54,320 Speaker 1: a couple examples of body weight exercises you can do 241 00:13:54,720 --> 00:13:58,040 Speaker 1: for those regions those body parts, and then we'll talk 242 00:13:58,040 --> 00:14:01,400 Speaker 1: about the equipment. So even though you're using your body 243 00:14:01,440 --> 00:14:05,880 Speaker 1: weight and you don't need any equipment, there's certain pieces 244 00:14:05,920 --> 00:14:08,520 Speaker 1: that tie into this as well, and we'll all make sense. 245 00:14:08,559 --> 00:14:12,400 Speaker 1: All right, final quick break. When we come back, body parts, cardio, 246 00:14:12,440 --> 00:14:22,320 Speaker 1: we're gonna get all into it, and we are back 247 00:14:23,360 --> 00:14:26,800 Speaker 1: talking about body weight exercises. One of my favorite topics. 248 00:14:26,800 --> 00:14:29,600 Speaker 1: Although I don't know any topic I've talked about here 249 00:14:29,600 --> 00:14:33,040 Speaker 1: on the show that I don't enjoy. I love everything 250 00:14:33,040 --> 00:14:35,800 Speaker 1: about fitness and wellness, and I love body weight exercises. 251 00:14:35,800 --> 00:14:38,800 Speaker 1: Have been really doing them named fifty one now since 252 00:14:38,840 --> 00:14:41,720 Speaker 1: I was fourteen, doing those push ups I talk about 253 00:14:41,760 --> 00:14:44,120 Speaker 1: all the time. So let's go through the body regions. 254 00:14:44,120 --> 00:14:45,920 Speaker 1: You go, okay, tell me, tell me what what I'm 255 00:14:45,960 --> 00:14:48,120 Speaker 1: gonna do. And by the way, let me backtrack a 256 00:14:48,120 --> 00:14:51,160 Speaker 1: little bit, say why don't people do these? Okay, they're 257 00:14:51,160 --> 00:14:54,560 Speaker 1: they're difficult, but they're difficult because you don't know how 258 00:14:54,560 --> 00:14:57,520 Speaker 1: to modifying because you had some stupid coach or jim 259 00:14:57,520 --> 00:15:00,960 Speaker 1: teacher who made you do them to soon, too hard 260 00:15:01,080 --> 00:15:04,680 Speaker 1: push ups. They didn't modify them for you, burpies. You 261 00:15:04,720 --> 00:15:07,920 Speaker 1: had a group exercise instructor who who made you throw 262 00:15:08,000 --> 00:15:09,960 Speaker 1: up or you know, made you not feel good about 263 00:15:09,960 --> 00:15:11,920 Speaker 1: yourself because you did too much too soon because he 264 00:15:11,960 --> 00:15:14,800 Speaker 1: didn't progress. They didn't give you a modification or something 265 00:15:14,840 --> 00:15:17,440 Speaker 1: to do when you couldn't do it anymore, and you 266 00:15:17,480 --> 00:15:19,600 Speaker 1: were probably close to getting injured depending on what you 267 00:15:19,640 --> 00:15:23,880 Speaker 1: were doing. So that's doing you a huge disservice. All 268 00:15:23,920 --> 00:15:26,320 Speaker 1: the people who got turned off to push ups because 269 00:15:26,320 --> 00:15:30,400 Speaker 1: push ups are so ridiculously effective, and squats and all 270 00:15:30,480 --> 00:15:33,440 Speaker 1: the exercises are so ridiculously effective that you don't have 271 00:15:33,520 --> 00:15:36,360 Speaker 1: to like them. There's exercises you are gonna like more 272 00:15:36,440 --> 00:15:38,880 Speaker 1: than others. But by and large, when people have a 273 00:15:38,960 --> 00:15:42,800 Speaker 1: bad relationship with these type of exercises, and oftentimes they 274 00:15:42,800 --> 00:15:46,400 Speaker 1: will talk about that gym class, that team they were on, 275 00:15:46,440 --> 00:15:50,200 Speaker 1: that coach, that trainer, and so once you learn how 276 00:15:50,200 --> 00:15:53,920 Speaker 1: to modify them appropriately, then you start to build that 277 00:15:53,960 --> 00:15:56,680 Speaker 1: self efficacy I talk about all the time, because who 278 00:15:56,680 --> 00:15:59,440 Speaker 1: wants to do something that is way too hard and 279 00:15:59,480 --> 00:16:01,440 Speaker 1: you can't do it and it doesn't make you feel 280 00:16:01,440 --> 00:16:03,840 Speaker 1: good about yourself. But when you slowly build up and 281 00:16:03,840 --> 00:16:06,840 Speaker 1: you go, wow, you know, I couldn't do five knee 282 00:16:06,920 --> 00:16:10,880 Speaker 1: pushups a month ago, and now I'm doing twenty today, 283 00:16:10,960 --> 00:16:14,120 Speaker 1: and I you know, a month later, you're doing three 284 00:16:14,160 --> 00:16:18,080 Speaker 1: on your toes. So you have to build progressively, right, 285 00:16:18,120 --> 00:16:20,840 Speaker 1: and you have to know proper form. You have to 286 00:16:20,880 --> 00:16:24,800 Speaker 1: know proper form, and and oftentimes I've talked about it 287 00:16:25,000 --> 00:16:28,880 Speaker 1: push ups. You know, there there there's instructors who say, 288 00:16:28,920 --> 00:16:31,040 Speaker 1: here's the only way to do a push up. No, 289 00:16:31,480 --> 00:16:33,520 Speaker 1: you're wrong. Your hands don't have to be that way. 290 00:16:33,520 --> 00:16:35,560 Speaker 1: Your elbows don't have to be that way. When they 291 00:16:35,600 --> 00:16:38,240 Speaker 1: are a certain way, you are working your muscles a 292 00:16:38,240 --> 00:16:41,840 Speaker 1: certain way. But there are a close grip, there's wide grip. 293 00:16:42,280 --> 00:16:47,480 Speaker 1: Is one wrong. No, you're working chest, tricepts, shoulders, just 294 00:16:47,680 --> 00:16:52,480 Speaker 1: different amount of muscle activation in those three groups. So 295 00:16:52,960 --> 00:16:55,520 Speaker 1: kind of getting an off track a tiny bit. But 296 00:16:55,560 --> 00:16:57,360 Speaker 1: you want to do your squats correctly. You want to 297 00:16:57,360 --> 00:17:00,680 Speaker 1: do and that's different, right, you can have bad form 298 00:17:00,720 --> 00:17:03,120 Speaker 1: with squats and and don't get me wrong, you can't 299 00:17:03,120 --> 00:17:06,320 Speaker 1: have bad form with pushups. But oftentimes the modification I 300 00:17:06,440 --> 00:17:12,080 Speaker 1: hear the modifications are not necessary. They're not wrong, they're 301 00:17:12,119 --> 00:17:17,640 Speaker 1: just different, close script, wide grip pushups, elbows in, elbows out. Truthfully, 302 00:17:17,680 --> 00:17:20,440 Speaker 1: that is a way to modify them. People getting ahead 303 00:17:20,440 --> 00:17:23,520 Speaker 1: of myself a little bit. Okay, So upper body push 304 00:17:23,600 --> 00:17:27,720 Speaker 1: ups hands down pun intended one of the greatest upper 305 00:17:27,720 --> 00:17:32,600 Speaker 1: body exercises body weight with just your you know, no 306 00:17:32,680 --> 00:17:35,720 Speaker 1: equipment at all. And then I used to do these 307 00:17:35,720 --> 00:17:39,199 Speaker 1: because herschel was doing these as well. There's the handstand 308 00:17:39,200 --> 00:17:41,560 Speaker 1: push ups. So if you do a regular push up 309 00:17:41,760 --> 00:17:46,000 Speaker 1: chest shoulders, triceps, primarily with the chest being the most 310 00:17:46,119 --> 00:17:48,520 Speaker 1: active muscle group, depending on how you do them. But 311 00:17:48,600 --> 00:17:51,280 Speaker 1: then you can do a handstand is really advanced, and 312 00:17:51,320 --> 00:17:53,840 Speaker 1: do a push up that way up against a wall generally, 313 00:17:53,920 --> 00:17:56,119 Speaker 1: or if you have ridiculous balance, as some people do, 314 00:17:56,640 --> 00:18:01,520 Speaker 1: now you're really getting shoulders. Okay, And so those are two. 315 00:18:02,160 --> 00:18:05,119 Speaker 1: But then you can modify those push ups knees, walls, 316 00:18:05,880 --> 00:18:09,800 Speaker 1: spider Man push ups, alternating the raising and lowering a foot, 317 00:18:10,640 --> 00:18:14,120 Speaker 1: plyometric push up as I was talking about, claps one 318 00:18:14,359 --> 00:18:17,119 Speaker 1: arm for Pete's sake. So there's so many different ways. 319 00:18:17,640 --> 00:18:21,000 Speaker 1: So if there's one and and there truly is when 320 00:18:21,040 --> 00:18:23,840 Speaker 1: it comes upper body, it is that lower body. Talked 321 00:18:23,840 --> 00:18:27,960 Speaker 1: about many of them already squats, lunges, their calf raises, 322 00:18:28,400 --> 00:18:32,399 Speaker 1: but squats and lunges, there's an infinite number of variations, 323 00:18:32,400 --> 00:18:34,280 Speaker 1: and I should have said that at the beginning. Actually, 324 00:18:34,560 --> 00:18:37,639 Speaker 1: what makes it I kind of dead the perfect exercise 325 00:18:37,840 --> 00:18:40,880 Speaker 1: is the number of variations, and that goes to the modification. 326 00:18:40,960 --> 00:18:43,840 Speaker 1: So I did cover that. But when we talk about 327 00:18:43,840 --> 00:18:46,399 Speaker 1: push up, I can give you thirty ways to do 328 00:18:46,440 --> 00:18:48,400 Speaker 1: it just off the top of my head, and there's 329 00:18:48,440 --> 00:18:51,640 Speaker 1: so many other ways to do it. Incline decline. Then 330 00:18:51,680 --> 00:18:54,080 Speaker 1: you add in the equipment and now you're you're getting 331 00:18:54,080 --> 00:18:58,639 Speaker 1: into the dozens and dozens of variations. Alright, So squats, lunges, squats, 332 00:18:59,240 --> 00:19:05,720 Speaker 1: you know, single leg lunges, lateral lunges, um calf raises, 333 00:19:06,480 --> 00:19:12,280 Speaker 1: and again adding the plyometric element in pop squats, Uh, 334 00:19:12,840 --> 00:19:15,760 Speaker 1: jump lunges. I was trying to say pliometric. Now you're 335 00:19:15,760 --> 00:19:17,440 Speaker 1: starting to bring calories to by the way, and we'll 336 00:19:17,440 --> 00:19:22,440 Speaker 1: get to that core exercises. The plank doesn't get any 337 00:19:22,480 --> 00:19:25,480 Speaker 1: better than the plank front and the back of your midsection. 338 00:19:25,800 --> 00:19:29,639 Speaker 1: Then you've got how many variations of crunches? Uh? And 339 00:19:30,040 --> 00:19:33,359 Speaker 1: there are people so we've reached out to me who 340 00:19:33,520 --> 00:19:37,920 Speaker 1: are totally against the crunch. I disagree. I disagree. Is 341 00:19:37,960 --> 00:19:39,160 Speaker 1: there a way to do them? Do we do sit 342 00:19:39,240 --> 00:19:41,600 Speaker 1: ups anymore? No? Can I do a crunch and a 343 00:19:41,640 --> 00:19:45,720 Speaker 1: million variations and strengthened my midsection and do it without injury? Yes? 344 00:19:46,160 --> 00:19:47,440 Speaker 1: And I'm fifty one and I've been doing it for 345 00:19:47,440 --> 00:19:49,719 Speaker 1: a really long time, and yes I'm one person. But 346 00:19:50,160 --> 00:19:56,919 Speaker 1: studies anecdotal are there? Okay, cardio jumping, Jack's running in place, 347 00:19:57,040 --> 00:20:03,000 Speaker 1: mountain climbers, burbes, so many different ways to do it, skaters, 348 00:20:03,080 --> 00:20:07,080 Speaker 1: the lateral movement, so you don't need equipment, and some 349 00:20:07,160 --> 00:20:10,040 Speaker 1: of the best circuits I do and have designed and 350 00:20:10,080 --> 00:20:12,600 Speaker 1: continue to do every day. I did one today for 351 00:20:12,920 --> 00:20:19,639 Speaker 1: different publication, our body weight circuits involving everything we just 352 00:20:19,680 --> 00:20:24,080 Speaker 1: talked about all all those exercises in different times and combinations, 353 00:20:24,520 --> 00:20:27,560 Speaker 1: and so you don't need a treadmill. Yeah, they're great, 354 00:20:27,640 --> 00:20:31,520 Speaker 1: no ellipticals and great to use. And I think every 355 00:20:31,520 --> 00:20:33,760 Speaker 1: house should have at least one piece of equipment when 356 00:20:33,800 --> 00:20:35,360 Speaker 1: it comes to cardio, if not more if you can't 357 00:20:35,359 --> 00:20:37,479 Speaker 1: afford it and have the space, but you don't need 358 00:20:37,520 --> 00:20:39,520 Speaker 1: it to get started, and you don't need it to 359 00:20:40,160 --> 00:20:44,040 Speaker 1: raise your heart rate. Cardio vascular exercises raising your heart rate, 360 00:20:44,080 --> 00:20:45,920 Speaker 1: it does not know if you're on a treadmill or 361 00:20:45,960 --> 00:20:48,440 Speaker 1: an elliptical, or if you're just jumping around your house, 362 00:20:48,880 --> 00:20:51,159 Speaker 1: if you're doing a burpy or a mountain climber or 363 00:20:51,200 --> 00:20:54,679 Speaker 1: some jumping jacks, all right, now, so that's all just 364 00:20:54,760 --> 00:20:57,320 Speaker 1: body way. You have nothing, That's what Those are a 365 00:20:57,320 --> 00:20:59,000 Speaker 1: bunch of examples, and there are so many others, by 366 00:20:59,000 --> 00:21:00,920 Speaker 1: the way, so many others, but the show is only 367 00:21:00,960 --> 00:21:05,320 Speaker 1: that long. So now let's get into some very inexpensive things. 368 00:21:05,440 --> 00:21:07,320 Speaker 1: Pieces of equipment you may have at home that you 369 00:21:07,320 --> 00:21:10,000 Speaker 1: can also use. Still it's just your body weight though 370 00:21:10,440 --> 00:21:13,840 Speaker 1: a box. So there are plyometric boxes. You can use 371 00:21:13,880 --> 00:21:15,879 Speaker 1: a bench, you can use a stare, you can use 372 00:21:15,920 --> 00:21:19,280 Speaker 1: a step outside. Now you can get into tricept dips, 373 00:21:20,080 --> 00:21:23,120 Speaker 1: back of your arms step ups, one of the greatest, 374 00:21:23,200 --> 00:21:26,600 Speaker 1: you know, leg strengthening exercises. You can start to get 375 00:21:26,600 --> 00:21:30,399 Speaker 1: into uh split squats or Bulgarian split squat. You put 376 00:21:30,480 --> 00:21:33,000 Speaker 1: one leg behind you on the box or the bench, 377 00:21:33,359 --> 00:21:37,560 Speaker 1: other leg forward, single legs, single leg get ups. Talked 378 00:21:37,560 --> 00:21:39,760 Speaker 1: about that in another podcast. One of the single greatest 379 00:21:39,760 --> 00:21:42,240 Speaker 1: exercises that has kept me injury free and one of 380 00:21:42,240 --> 00:21:44,240 Speaker 1: the reasons when I talk about all the races I 381 00:21:44,280 --> 00:21:48,560 Speaker 1: have done that helped me get through Pureformists syndrome. The 382 00:21:48,600 --> 00:21:50,560 Speaker 1: only time I really had an issue with my lower 383 00:21:50,560 --> 00:21:53,720 Speaker 1: body was pure Formist was getting super tight and it 384 00:21:53,920 --> 00:21:56,960 Speaker 1: really smart sports doctor doctor Metzel I should say that 385 00:21:57,040 --> 00:21:58,879 Speaker 1: I will get on the show, and she said to me, 386 00:21:59,440 --> 00:22:02,360 Speaker 1: you know, we glutes and so single leg get ups, 387 00:22:02,359 --> 00:22:06,280 Speaker 1: single leg squats, things like that one of the greatest 388 00:22:06,320 --> 00:22:10,040 Speaker 1: exercises to really target weak glutes. And prevent a lot 389 00:22:10,200 --> 00:22:13,320 Speaker 1: of issues. And then finally plying metrics. Jump up and 390 00:22:13,359 --> 00:22:15,960 Speaker 1: down on that box, two legs, one legs, so many 391 00:22:16,000 --> 00:22:18,960 Speaker 1: different ways to do that, and now you're getting cardio again. 392 00:22:19,040 --> 00:22:21,880 Speaker 1: So a box with body weight and then a bar. 393 00:22:22,320 --> 00:22:25,960 Speaker 1: I alluded to this earlier. You know, the calisthenics type people, 394 00:22:26,320 --> 00:22:30,320 Speaker 1: chin ups, pull ups and you're hanging ab exercises like 395 00:22:30,440 --> 00:22:35,639 Speaker 1: windshield wipers, knee crunches phenomenal and chin ups and pull 396 00:22:35,720 --> 00:22:38,840 Speaker 1: ups are hard, but I loved getting those clients again 397 00:22:39,320 --> 00:22:43,639 Speaker 1: who couldn't do one to getting up to ten body 398 00:22:43,680 --> 00:22:49,880 Speaker 1: weight chin ups or pull ups amazing. Two more suspension 399 00:22:49,960 --> 00:22:53,879 Speaker 1: straps straps, And I'm gonna do a podcast soon on 400 00:22:54,080 --> 00:22:58,120 Speaker 1: the t RX. And I don't usually mention brand names, 401 00:22:58,119 --> 00:23:00,320 Speaker 1: but the story behind the TRX is so great and 402 00:23:00,359 --> 00:23:04,000 Speaker 1: it's just some straps, and the guy who invented it 403 00:23:04,040 --> 00:23:05,639 Speaker 1: was told when he came up with the idea. And 404 00:23:05,720 --> 00:23:07,399 Speaker 1: I get too into it because I want to do 405 00:23:07,400 --> 00:23:09,040 Speaker 1: a whole show on it because it's that good a story. 406 00:23:09,640 --> 00:23:11,119 Speaker 1: But you know, I said, you brought it to some 407 00:23:11,200 --> 00:23:14,400 Speaker 1: equipment company manufacturers and they're like, this is stupid. They're 408 00:23:14,440 --> 00:23:18,199 Speaker 1: straps obviously super popular if you don't know of them. 409 00:23:18,240 --> 00:23:20,880 Speaker 1: They're just straps with handles, but you can do so 410 00:23:20,920 --> 00:23:24,880 Speaker 1: many exercises with just your body weight. They are more advanced. 411 00:23:24,880 --> 00:23:27,120 Speaker 1: I would argue that people realize or or give them 412 00:23:27,119 --> 00:23:29,000 Speaker 1: credit for being you really have to know what you're 413 00:23:29,040 --> 00:23:32,399 Speaker 1: doing and how to position your body because it's just 414 00:23:32,520 --> 00:23:35,040 Speaker 1: your body and where your body is in relation to 415 00:23:35,080 --> 00:23:39,280 Speaker 1: those straps and the ground makes a huge difference in 416 00:23:39,359 --> 00:23:42,120 Speaker 1: the in the amount of resistance. But you can work 417 00:23:42,160 --> 00:23:45,280 Speaker 1: your entire body with suspension straps. And there are other brands, 418 00:23:45,280 --> 00:23:48,439 Speaker 1: but TRX has made a name for themselves. And finally, 419 00:23:48,520 --> 00:23:50,640 Speaker 1: just want to finish up with unstable equipment. I did 420 00:23:50,640 --> 00:23:53,240 Speaker 1: a show on balance how important it is. I think 421 00:23:53,240 --> 00:23:55,800 Speaker 1: it should be. You know, a sixth component of fitness, 422 00:23:56,320 --> 00:23:58,760 Speaker 1: and so it's just your body weight. But now you're 423 00:23:58,800 --> 00:24:01,880 Speaker 1: making your squats, you where lunges, even your push ups, 424 00:24:01,920 --> 00:24:06,159 Speaker 1: your upper body exercises, lower body exercises unstable and you 425 00:24:06,240 --> 00:24:10,679 Speaker 1: do that with certain relatively inexpensive pieces of equipment like 426 00:24:10,760 --> 00:24:15,640 Speaker 1: balance boards, balance disks, foam disks. And again a brand 427 00:24:15,720 --> 00:24:18,640 Speaker 1: name would be the Boso many people are familiar with 428 00:24:18,680 --> 00:24:22,240 Speaker 1: that looks like a medicine ball cut in half, all right, 429 00:24:22,920 --> 00:24:27,280 Speaker 1: all right, So they're like, right there, if you do 430 00:24:27,560 --> 00:24:31,080 Speaker 1: pick you know, one or two exercises from the groups 431 00:24:31,080 --> 00:24:32,840 Speaker 1: I just gave you, and get a pen and pencil 432 00:24:32,960 --> 00:24:35,000 Speaker 1: or pen and paper, I should say, and write those 433 00:24:35,040 --> 00:24:37,360 Speaker 1: down if you're not doing it already, and make your 434 00:24:37,359 --> 00:24:39,840 Speaker 1: own circuits. And that's how I'll finish up. And I've 435 00:24:39,880 --> 00:24:44,040 Speaker 1: given you a bunch on previous podcasts body weight circuits, 436 00:24:45,160 --> 00:24:49,000 Speaker 1: five minutes matters, ten minutes circuits. You push yourself, you 437 00:24:49,080 --> 00:24:51,520 Speaker 1: go NonStop. I love when people would say to me, oh, 438 00:24:51,600 --> 00:24:53,040 Speaker 1: it's not that hard. It will do it with me. 439 00:24:53,440 --> 00:24:55,680 Speaker 1: And why does everything have to be ridiculously hard? It 440 00:24:55,800 --> 00:24:58,600 Speaker 1: doesn't have to be, all right, So I can give 441 00:24:58,600 --> 00:25:01,040 Speaker 1: you one study and then one article. But the study 442 00:25:01,119 --> 00:25:03,560 Speaker 1: is kind of interesting in its recent and as I 443 00:25:03,600 --> 00:25:07,000 Speaker 1: was saying, and they even say within this study itself 444 00:25:07,280 --> 00:25:10,439 Speaker 1: that there's not a whole, you know, wide amount of 445 00:25:10,520 --> 00:25:14,000 Speaker 1: research into body weight exercises and the value and benefits 446 00:25:14,040 --> 00:25:16,600 Speaker 1: and all that stuff. So this was the impact of 447 00:25:16,640 --> 00:25:19,119 Speaker 1: ten weeks of body weight training on the level of 448 00:25:19,119 --> 00:25:23,160 Speaker 1: physical fitness and selected parameters of body composition in women 449 00:25:23,280 --> 00:25:26,480 Speaker 1: aged twenty three years. And it was in the Polish 450 00:25:26,520 --> 00:25:31,560 Speaker 1: journal of Sport and Tourism two thousand fifteen. The aim 451 00:25:31,600 --> 00:25:33,760 Speaker 1: of this study was was, you know, they were doing 452 00:25:33,760 --> 00:25:36,320 Speaker 1: a lot here was to assess the impact of ten 453 00:25:36,359 --> 00:25:40,440 Speaker 1: weeks of body weight training on certain elements of body composition. 454 00:25:40,560 --> 00:25:43,159 Speaker 1: And what they were looking at there was body mass, 455 00:25:43,320 --> 00:25:47,399 Speaker 1: muscle mass, and body fat percentage along with water, and 456 00:25:47,440 --> 00:25:50,919 Speaker 1: then they were looking at physical fitness strength, strength, endurance, flexibility, 457 00:25:50,920 --> 00:25:54,719 Speaker 1: and aerobic capacity. Uh can give you the results, We're 458 00:25:54,760 --> 00:25:57,080 Speaker 1: gonna go back and tell you what they did. The 459 00:25:57,119 --> 00:26:00,000 Speaker 1: study revealed that the ten week body weight training program 460 00:26:00,119 --> 00:26:03,159 Speaker 1: M had a minor increase in body mass over one 461 00:26:03,200 --> 00:26:05,680 Speaker 1: percent and body fat percentage. Body fat went up a 462 00:26:05,720 --> 00:26:08,800 Speaker 1: little bit, uh, just over two percent or two and 463 00:26:08,840 --> 00:26:12,760 Speaker 1: a half percent, while muscle mass and body water percentage 464 00:26:12,760 --> 00:26:15,320 Speaker 1: had not changed. But here you go. As far as 465 00:26:15,320 --> 00:26:19,400 Speaker 1: physical fitness was concerned, body weight exercises had a positive 466 00:26:19,440 --> 00:26:22,080 Speaker 1: impact on all of the elements of physical fitness that 467 00:26:22,119 --> 00:26:27,800 Speaker 1: they measured, and statistically significant increases in explosive strength, which 468 00:26:27,840 --> 00:26:31,760 Speaker 1: is interesting and exciting, and strength endurance of the midsection, 469 00:26:32,000 --> 00:26:37,440 Speaker 1: and aerobic capacity in aerobic capacity. So that's really interesting 470 00:26:38,119 --> 00:26:40,640 Speaker 1: and I will continue to talk about this in future podcast. 471 00:26:41,119 --> 00:26:44,560 Speaker 1: That strength training. When you do it in a circuit 472 00:26:44,560 --> 00:26:48,399 Speaker 1: training fashion, body weight, and do it correctly, you truly 473 00:26:48,480 --> 00:26:51,199 Speaker 1: are getting that aerobic benefit when you do it in 474 00:26:51,200 --> 00:26:53,920 Speaker 1: a certain way. All right. So the study was small, 475 00:26:54,080 --> 00:26:57,040 Speaker 1: was fifteen women again aged between twenty one and twenty three. 476 00:26:57,400 --> 00:26:59,920 Speaker 1: The workouts were only twelve to thirty six minutes. And 477 00:27:00,000 --> 00:27:04,960 Speaker 1: I say only because they were divided up this way. Uh, 478 00:27:05,000 --> 00:27:08,119 Speaker 1: basically four or five sessions per week. The first session 479 00:27:08,200 --> 00:27:11,879 Speaker 1: was the upper extremity doing push exercises, second session was 480 00:27:11,920 --> 00:27:14,399 Speaker 1: the lower body. Third session was the upper body, but 481 00:27:14,440 --> 00:27:17,560 Speaker 1: now they're doing pull exercises like dumbbell rose to that 482 00:27:17,600 --> 00:27:20,720 Speaker 1: type of movement. I should say, fourth session they were 483 00:27:20,720 --> 00:27:24,480 Speaker 1: doing back in stomach, and the fifth session general fitness. 484 00:27:24,520 --> 00:27:28,119 Speaker 1: So in total the subjects we're working out about seventy 485 00:27:28,200 --> 00:27:31,919 Speaker 1: three minutes during the week. Right then and there, I 486 00:27:31,920 --> 00:27:36,320 Speaker 1: would say that's flawed. So you are hitting other than 487 00:27:36,359 --> 00:27:39,159 Speaker 1: the upper body twice a week. You're hitting body parts 488 00:27:39,240 --> 00:27:43,760 Speaker 1: once a week. Now that's a bodybuilder type workout, and 489 00:27:43,880 --> 00:27:47,840 Speaker 1: bodybuilders are going to the gym twice a day. They 490 00:27:47,840 --> 00:27:52,359 Speaker 1: are taking certain other things that most people don't take. 491 00:27:52,440 --> 00:27:54,960 Speaker 1: They're taking different amounts of protein, it's a different thing, 492 00:27:55,280 --> 00:27:59,360 Speaker 1: so getting ahead of myself. But when you do circuit training, 493 00:27:59,560 --> 00:28:03,760 Speaker 1: and most people have the goal of basic strength, building muscle, 494 00:28:03,840 --> 00:28:06,159 Speaker 1: getting fitter, all of the above, you're gonna do a 495 00:28:06,200 --> 00:28:08,560 Speaker 1: total body workout. That doesn't mean you can't do upper 496 00:28:08,600 --> 00:28:11,160 Speaker 1: body and lower body in one day. I'm sorry split 497 00:28:11,200 --> 00:28:14,040 Speaker 1: it up, but generally speaking, you want to maximize your time. 498 00:28:14,080 --> 00:28:15,760 Speaker 1: So right then and there, I'd say, I get it. 499 00:28:15,800 --> 00:28:18,359 Speaker 1: But if you're only doing a ten weeks study and 500 00:28:18,400 --> 00:28:22,040 Speaker 1: you're only hitting body parts pretty much once per week 501 00:28:22,880 --> 00:28:25,760 Speaker 1: for a short amount of time, it's it's actually surprising 502 00:28:25,760 --> 00:28:27,400 Speaker 1: they got the results they did, So you can look 503 00:28:27,400 --> 00:28:30,040 Speaker 1: at it that way. Again, you don't have to do 504 00:28:30,080 --> 00:28:32,640 Speaker 1: a lot, so let's reframe it in that regard. Think 505 00:28:32,640 --> 00:28:35,840 Speaker 1: of how great the results would have been with a 506 00:28:35,840 --> 00:28:39,120 Speaker 1: little bit of a change in the program design. But 507 00:28:39,200 --> 00:28:42,000 Speaker 1: the results are great. The bottom line is, let me 508 00:28:42,040 --> 00:28:45,120 Speaker 1: read it one more time, positive impact on all the 509 00:28:45,200 --> 00:28:48,240 Speaker 1: elements of physical fitness. And from the get go, and 510 00:28:48,320 --> 00:28:51,840 Speaker 1: I started looking into this study, they're not changing what 511 00:28:51,880 --> 00:28:54,920 Speaker 1: they ate, so why are you looking in the body composition? 512 00:28:55,640 --> 00:28:58,280 Speaker 1: I understand why they are, but you know, if I 513 00:28:58,320 --> 00:29:00,560 Speaker 1: was a gambling man, I would say, of course, you're 514 00:29:00,560 --> 00:29:03,440 Speaker 1: gonna come out with the results. You had women to 515 00:29:03,520 --> 00:29:07,240 Speaker 1: twenty three, men twenty three. You know, even that age group, 516 00:29:07,720 --> 00:29:11,360 Speaker 1: you're not controlling for diet at all. Not surprising to me. 517 00:29:12,000 --> 00:29:14,280 Speaker 1: But here's the takeaway that you and I are gonna 518 00:29:14,320 --> 00:29:19,040 Speaker 1: take away not a lot of time. The exercises really basic, 519 00:29:19,520 --> 00:29:23,480 Speaker 1: and they had the strength gains, all the fitness components. 520 00:29:23,560 --> 00:29:26,400 Speaker 1: They were not surprising to me and shouldn't be to you. 521 00:29:26,480 --> 00:29:30,800 Speaker 1: Now we're improved. So back to that question, is body 522 00:29:30,800 --> 00:29:33,520 Speaker 1: weight training effective? Remember the five questions I read at 523 00:29:33,520 --> 00:29:38,320 Speaker 1: the beginning? Yeah, and the fourth question was how do 524 00:29:38,360 --> 00:29:41,120 Speaker 1: you build strength with body weight exercises? You do it, 525 00:29:41,800 --> 00:29:43,840 Speaker 1: and you don't have to do it a lot ten weeks. 526 00:29:44,040 --> 00:29:46,320 Speaker 1: You can hit the body part once or twice a 527 00:29:46,320 --> 00:29:51,040 Speaker 1: week for not a long period of time. And it 528 00:29:51,040 --> 00:29:52,600 Speaker 1: goes back. Let me, let me bring up the final 529 00:29:52,640 --> 00:29:54,720 Speaker 1: two questions. Can I get buff just doing push ups? 530 00:29:54,720 --> 00:29:57,160 Speaker 1: So we can't get buff? Just like the study showed, 531 00:29:57,160 --> 00:30:01,520 Speaker 1: you gotta control for your eating. Can I Can you 532 00:30:01,560 --> 00:30:03,880 Speaker 1: get ripped with just body weight exercises? That's why I 533 00:30:03,880 --> 00:30:06,080 Speaker 1: brought up this study those five questions that I asked 534 00:30:06,080 --> 00:30:09,880 Speaker 1: at the beginning. This study kind of goes to that 535 00:30:10,040 --> 00:30:13,280 Speaker 1: food is connected to that. No, there's not one thing 536 00:30:13,360 --> 00:30:14,760 Speaker 1: you can do that is going to do all of 537 00:30:14,800 --> 00:30:18,040 Speaker 1: those things. And that's why I constantly say it's excessive moderation. 538 00:30:18,360 --> 00:30:20,960 Speaker 1: It's changing what you eat a little bit, it's changing 539 00:30:20,960 --> 00:30:24,080 Speaker 1: your exercise a little bit. When you do all of 540 00:30:24,120 --> 00:30:27,680 Speaker 1: those things consistently, it doesn't change your life a lot 541 00:30:28,080 --> 00:30:30,840 Speaker 1: because you're not trying to deprive yourself just through diet, 542 00:30:31,040 --> 00:30:33,800 Speaker 1: or you're not trying to exercise hours a day, which 543 00:30:33,800 --> 00:30:35,880 Speaker 1: if you listen to my other shows, you realize you 544 00:30:35,920 --> 00:30:38,920 Speaker 1: can out run your fork. Listen to that show or 545 00:30:38,960 --> 00:30:41,880 Speaker 1: in the Math which you truly burn, or listen to 546 00:30:41,920 --> 00:30:46,120 Speaker 1: the show on our cardio machine counters. You know the 547 00:30:46,280 --> 00:30:50,440 Speaker 1: calories uh that it tells you you burn? Are those accurate? 548 00:30:50,840 --> 00:30:53,440 Speaker 1: And if so, why or why not? I'm not going 549 00:30:53,480 --> 00:30:56,160 Speaker 1: to give it away, but there you go. But this 550 00:30:56,200 --> 00:31:00,240 Speaker 1: should be great news. Body weight exercises work. You don't 551 00:31:00,280 --> 00:31:02,600 Speaker 1: have to do a lot, you don't have to make 552 00:31:02,600 --> 00:31:07,640 Speaker 1: them ridiculously hard, and you don't have to do them 553 00:31:07,720 --> 00:31:10,120 Speaker 1: for a long amount of time when you do them, 554 00:31:10,160 --> 00:31:13,000 Speaker 1: all right, So that is great news. And then just 555 00:31:13,080 --> 00:31:17,080 Speaker 1: one quick in the American College of Sports Medicine's Health 556 00:31:17,080 --> 00:31:21,360 Speaker 1: and Fitness Journal, and this was May June. The title 557 00:31:21,400 --> 00:31:24,080 Speaker 1: of the article was high Intensity interval training using body weight, 558 00:31:24,160 --> 00:31:27,200 Speaker 1: maximum results with minimal investment. I'm just gonna give you 559 00:31:27,280 --> 00:31:31,320 Speaker 1: the takeaway, and it was that high intensity circuit training 560 00:31:31,320 --> 00:31:34,440 Speaker 1: another another acronym for us H I c T is 561 00:31:34,480 --> 00:31:38,000 Speaker 1: what they're using now for that is an extremely efficient 562 00:31:38,040 --> 00:31:43,040 Speaker 1: way to decrease body fact, improve insulin sensitivity v O 563 00:31:43,160 --> 00:31:47,560 Speaker 1: two max, and overall muscle muscle muscular fitness using just 564 00:31:47,720 --> 00:31:52,400 Speaker 1: your body weight difference. Here is the study I just 565 00:31:52,520 --> 00:31:58,600 Speaker 1: talked about lower intensity. So yes, they're both using body weight, 566 00:31:59,000 --> 00:32:02,840 Speaker 1: but we have to make that ferentiation. This one higher 567 00:32:02,880 --> 00:32:06,640 Speaker 1: intensity thirty seconds per exercise by the way, ten second rests, 568 00:32:07,080 --> 00:32:11,240 Speaker 1: short workouts. But they were pushing it, but they're decreasing 569 00:32:11,240 --> 00:32:16,720 Speaker 1: body fat, they're improving blood chemistry, insulin sensitivity v O 570 00:32:16,800 --> 00:32:20,120 Speaker 1: two max. So my point for bringing that one up 571 00:32:20,200 --> 00:32:23,960 Speaker 1: is this is the modifications. I know there are people 572 00:32:23,960 --> 00:32:26,560 Speaker 1: who listen to the show who are just starting out 573 00:32:27,080 --> 00:32:30,520 Speaker 1: or you know, their goals are not to you know, 574 00:32:30,640 --> 00:32:33,600 Speaker 1: push themselves to ridiculous levels of exhaustion, and then there's 575 00:32:33,600 --> 00:32:35,880 Speaker 1: people who want that during their workouts and you can 576 00:32:35,920 --> 00:32:38,960 Speaker 1: have both again, so always be careful. You can do both, 577 00:32:39,000 --> 00:32:41,840 Speaker 1: I should say, but you can do both with body weight. 578 00:32:42,320 --> 00:32:44,760 Speaker 1: And that's why perfect way to bring this all home. 579 00:32:45,040 --> 00:32:47,960 Speaker 1: As I said, it's the perfect exercise, and I started 580 00:32:48,000 --> 00:32:52,440 Speaker 1: by saying, whether you're the true beginner or the extreme athlete, 581 00:32:53,280 --> 00:32:55,400 Speaker 1: you just need to modify it for you. But you 582 00:32:55,480 --> 00:32:58,320 Speaker 1: don't have to go for an hour. You don't have 583 00:32:58,400 --> 00:33:01,520 Speaker 1: to do burpies, you don't have to do split lunges 584 00:33:01,680 --> 00:33:04,640 Speaker 1: or jump lunges. You have to do what you need 585 00:33:04,720 --> 00:33:06,520 Speaker 1: to do to get the results you want to get. 586 00:33:07,680 --> 00:33:10,920 Speaker 1: And regardless of if you're the true beginner or the 587 00:33:10,920 --> 00:33:14,000 Speaker 1: advanced athlete, doesn't have to be an hour, just has 588 00:33:14,040 --> 00:33:16,840 Speaker 1: to be at the intensity level that you need and 589 00:33:16,920 --> 00:33:22,760 Speaker 1: you desire. And final point, if you're not just gonna 590 00:33:22,760 --> 00:33:25,800 Speaker 1: do body weight exercises, if you want to be my guest, 591 00:33:26,680 --> 00:33:28,680 Speaker 1: but I encourage you to maybe pick up some dumbells 592 00:33:28,720 --> 00:33:32,800 Speaker 1: every now and again, some resistance bands. Mix up your cardio, 593 00:33:32,920 --> 00:33:35,080 Speaker 1: as I talk about all the time. If you do 594 00:33:35,160 --> 00:33:37,240 Speaker 1: go to a gym, mix it up with some machines. 595 00:33:37,960 --> 00:33:40,120 Speaker 1: It's one of the things I love about traveling is 596 00:33:40,480 --> 00:33:42,240 Speaker 1: you know people go crazy when they go, oh, my 597 00:33:42,280 --> 00:33:45,280 Speaker 1: hotel gym only had this piece and this piece and 598 00:33:45,440 --> 00:33:47,280 Speaker 1: these set of dumbells, and I go, that's the best 599 00:33:47,320 --> 00:33:50,200 Speaker 1: thing that could happen to you because it forces you 600 00:33:50,600 --> 00:33:54,120 Speaker 1: to do something different. Alright, perfect way to end it. 601 00:33:54,240 --> 00:33:59,840 Speaker 1: So body weight exercises are awesome. Push ups, planks, squats, lunges. 602 00:34:00,480 --> 00:34:05,880 Speaker 1: Do them appropriately at your level of intensity that is 603 00:34:06,080 --> 00:34:11,359 Speaker 1: adequate for you and forgetting the results you want. And 604 00:34:11,440 --> 00:34:14,839 Speaker 1: that's the way to do it. And so I've said 605 00:34:14,840 --> 00:34:16,759 Speaker 1: this before, when I can give you to again in 606 00:34:16,800 --> 00:34:19,160 Speaker 1: case you missed that show, I've done them on a 607 00:34:19,160 --> 00:34:24,719 Speaker 1: bunch of shows. One of my favorite formulas for designing 608 00:34:24,760 --> 00:34:29,680 Speaker 1: your own home circuit start with a cardio interval, and 609 00:34:29,719 --> 00:34:32,880 Speaker 1: it can be any duration you want, fifteen seconds, thirty seconds, 610 00:34:32,960 --> 00:34:36,880 Speaker 1: forty five, a minute, minutes, generally long. Thirty seconds is 611 00:34:36,920 --> 00:34:38,960 Speaker 1: great for people starting out or people that are pushing 612 00:34:38,960 --> 00:34:41,360 Speaker 1: it really hard. The harder you push it, the shorter 613 00:34:41,480 --> 00:34:45,560 Speaker 1: that interval is going to be. So cardio interval first, jumping, jack's, 614 00:34:45,600 --> 00:34:49,160 Speaker 1: running in place, burpies, whatever you need. Second, upper body 615 00:34:49,480 --> 00:34:54,279 Speaker 1: push ups, then lower body, and then core. And you 616 00:34:54,320 --> 00:34:57,719 Speaker 1: can either do those same four exercises for as many 617 00:34:57,800 --> 00:35:02,360 Speaker 1: rounds as you want to three, five, we're more, or 618 00:35:02,400 --> 00:35:04,640 Speaker 1: you can change it each round so you can change 619 00:35:04,640 --> 00:35:07,359 Speaker 1: it around where your cardio in the first round might 620 00:35:07,360 --> 00:35:09,640 Speaker 1: be running in place the second round it's jumping jacks. 621 00:35:10,560 --> 00:35:13,399 Speaker 1: You might do regular push ups for the first round 622 00:35:13,960 --> 00:35:16,719 Speaker 1: and alternate a foot for the second round with those pushups, 623 00:35:17,120 --> 00:35:21,480 Speaker 1: squats for the first round and forward lunges for the second. 624 00:35:22,120 --> 00:35:26,120 Speaker 1: And finally you can do applying for that first interval, 625 00:35:27,040 --> 00:35:30,040 Speaker 1: and then the second you can do crunches. But use 626 00:35:30,120 --> 00:35:35,160 Speaker 1: that framework cardio upper lower core, cardio upper lower core. 627 00:35:35,600 --> 00:35:38,120 Speaker 1: It is phenomenal. I used it for my first couple 628 00:35:38,160 --> 00:35:41,120 Speaker 1: of fitness videos and I still do it to this day. 629 00:35:41,680 --> 00:35:45,919 Speaker 1: Enough body weight exercises. As I started the show by saying, 630 00:35:45,920 --> 00:35:48,680 Speaker 1: they've been around forever, they will be around forever, and 631 00:35:49,200 --> 00:35:52,840 Speaker 1: they work. Thank you for listening. I'm Tom Holland. This 632 00:35:52,920 --> 00:35:56,560 Speaker 1: is Fitness Disrupted. Please rate the show if you can. 633 00:35:56,600 --> 00:35:59,000 Speaker 1: Where you're listening, leave a comment to or a question. 634 00:35:59,239 --> 00:36:02,279 Speaker 1: I'm getting so any great ideas for shows from you, 635 00:36:02,400 --> 00:36:04,719 Speaker 1: also continue to do that. I appreciate it and I 636 00:36:04,760 --> 00:36:08,320 Speaker 1: will it will do all those shows. They're great suggestions 637 00:36:08,760 --> 00:36:12,040 Speaker 1: and if you're asking, I'm answering. Can follow me Tom 638 00:36:12,160 --> 00:36:15,440 Speaker 1: h Fit Instagram, tom h Fit Twitter and if you 639 00:36:15,480 --> 00:36:17,759 Speaker 1: go to Fitness disrupted dot com you can email me 640 00:36:18,280 --> 00:36:21,719 Speaker 1: anything you want right through there as well. I appreciate 641 00:36:21,760 --> 00:36:24,319 Speaker 1: you listening. I love what I do. I will be 642 00:36:24,360 --> 00:36:28,680 Speaker 1: doing it forever uh and always always, always remember there 643 00:36:28,680 --> 00:36:32,839 Speaker 1: are three things we can all control. How much we move, 644 00:36:33,200 --> 00:36:36,279 Speaker 1: what we put into our mouths, and our attitudes. And 645 00:36:36,440 --> 00:36:43,160 Speaker 1: that is awesome. I am Tom Holland this is Fitness Disrupted. 646 00:36:44,040 --> 00:36:53,360 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 647 00:36:53,560 --> 00:36:57,319 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 648 00:36:57,360 --> 00:37:00,680 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 649 00:37:00,760 --> 00:37:02,120 Speaker 1: listen to your favorite shows.