1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,000 --> 00:00:14,360 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Fit 3 00:00:14,520 --> 00:00:20,640 Speaker 1: tip bad Information I heard today, Episode one. Yes, very 4 00:00:20,680 --> 00:00:24,279 Speaker 1: excited to introduce a new type of fit tip bad 5 00:00:24,320 --> 00:00:28,360 Speaker 1: information I heard today. Now, one of the major goals 6 00:00:28,400 --> 00:00:34,400 Speaker 1: of Fitness Disrupted is to debunk really bad information. And 7 00:00:34,920 --> 00:00:39,360 Speaker 1: part of that is using research and anecdotes and experience 8 00:00:39,400 --> 00:00:42,120 Speaker 1: and all of those types of things that I do 9 00:00:43,280 --> 00:00:45,839 Speaker 1: in these shows. But what that are then to be 10 00:00:45,960 --> 00:00:50,760 Speaker 1: really specific? So, yes, because of social media and the Internet, 11 00:00:50,800 --> 00:00:54,400 Speaker 1: we are now inundated. You are inundated with some of 12 00:00:54,440 --> 00:00:57,360 Speaker 1: the worst information I have heard on a daily basis. 13 00:00:57,920 --> 00:01:00,040 Speaker 1: I see it near it. So I said, you know what, 14 00:01:00,680 --> 00:01:03,400 Speaker 1: let's just do episodes every now and again where I 15 00:01:03,480 --> 00:01:08,720 Speaker 1: address specifically bad information I hear. So, there was one 16 00:01:09,080 --> 00:01:15,039 Speaker 1: person on social media who in thirty seconds gave you 17 00:01:15,120 --> 00:01:20,319 Speaker 1: three pieces of completely incorrect information, And I said, let's 18 00:01:20,319 --> 00:01:22,800 Speaker 1: do a show, let's do a quick fit tip, and 19 00:01:22,880 --> 00:01:25,200 Speaker 1: let's call it that information I heard today. It is perfect. So, 20 00:01:25,680 --> 00:01:32,400 Speaker 1: without further ado, within thirty seconds, these three completely incorrect 21 00:01:32,680 --> 00:01:37,559 Speaker 1: pieces of exercise information. First one, walking burns a ton 22 00:01:37,600 --> 00:01:42,600 Speaker 1: of fat, verbatim. Walking burns a ton of fat. Now. 23 00:01:42,880 --> 00:01:46,960 Speaker 1: Walking is a phenomenal form of exercise, one of the 24 00:01:47,000 --> 00:01:50,200 Speaker 1: most popular, the most popular form of exercise people who 25 00:01:50,240 --> 00:01:53,720 Speaker 1: have a significant amount of weight to lose. Is exactly 26 00:01:53,760 --> 00:01:58,840 Speaker 1: not only where you should start, but where success comes from. 27 00:01:58,880 --> 00:02:02,840 Speaker 1: You know, I had guests on like David Garcia last 28 00:02:02,920 --> 00:02:05,000 Speaker 1: hundred forty pounds has kept it off for ten years. 29 00:02:05,040 --> 00:02:09,160 Speaker 1: Walking is a huge part of and was a huge 30 00:02:09,160 --> 00:02:13,320 Speaker 1: part of his program. So I love walking. It is natural, 31 00:02:13,639 --> 00:02:17,360 Speaker 1: It is almost uh cost nothing, good pair of shoes. 32 00:02:17,720 --> 00:02:21,200 Speaker 1: Do it anywhere anytime. So don't mistake me in thinking 33 00:02:21,240 --> 00:02:23,600 Speaker 1: that I don't believe in walking. I do. But this 34 00:02:23,680 --> 00:02:29,720 Speaker 1: goes to the bogus fat burning zone malarkey, as certain 35 00:02:29,760 --> 00:02:33,400 Speaker 1: people would call it. Okay, I did a whole show 36 00:02:33,520 --> 00:02:36,360 Speaker 1: the BS about the fat burning zone. Really kind of 37 00:02:36,400 --> 00:02:40,800 Speaker 1: tired that it still exists. You don't burn a lot 38 00:02:40,919 --> 00:02:45,720 Speaker 1: of calories and a lot of fat calories at lower intensities, 39 00:02:45,960 --> 00:02:51,440 Speaker 1: you burn a larger percentage of calories from fat. That 40 00:02:51,560 --> 00:02:55,040 Speaker 1: is true. But here is the takeaway. If you are 41 00:02:55,160 --> 00:02:58,000 Speaker 1: listening to my podcast lying on the couch, you are 42 00:02:58,120 --> 00:03:02,720 Speaker 1: burning predominantly fat colories. You're just not burning many at 43 00:03:02,760 --> 00:03:07,040 Speaker 1: all total calories or fat coloris it goes to a percentage. 44 00:03:07,960 --> 00:03:13,000 Speaker 1: When weight loss is your goal, you burn more calories 45 00:03:13,360 --> 00:03:17,639 Speaker 1: and more fat calories at higher intensities. You don't get 46 00:03:17,639 --> 00:03:22,360 Speaker 1: more by doing less. Now again, walking is a phenomenal 47 00:03:22,639 --> 00:03:25,960 Speaker 1: form of cardiovascular exercise, and I'm actually getting ahead of 48 00:03:25,960 --> 00:03:30,240 Speaker 1: myself when I say cardiovascular. But it doesn't burn a ton. 49 00:03:30,800 --> 00:03:34,240 Speaker 1: And what that is often attached to our bad personal 50 00:03:34,280 --> 00:03:37,320 Speaker 1: trainers telling you you are exercising too hard. You are 51 00:03:37,360 --> 00:03:41,360 Speaker 1: burning carbohydrates instead of fat, and that is why you're 52 00:03:41,360 --> 00:03:46,120 Speaker 1: not losing weight. Incorrect. Incorrect. The harder you work, the 53 00:03:46,200 --> 00:03:49,360 Speaker 1: more cowards you burn. Now you should do a mix, 54 00:03:49,640 --> 00:03:52,720 Speaker 1: and it doesn't mean that you only do hard exercise 55 00:03:52,960 --> 00:03:55,320 Speaker 1: as well. That is a mistake many or people are 56 00:03:55,360 --> 00:03:58,760 Speaker 1: doing today trying to do high intensity interval workouts all 57 00:03:58,760 --> 00:04:02,000 Speaker 1: the time. Can't do that either. But the point is 58 00:04:02,120 --> 00:04:08,800 Speaker 1: very simple. Walking burns calories. Walking burns fat calories. It 59 00:04:08,840 --> 00:04:12,200 Speaker 1: doesn't burn a ton, and you don't get more by 60 00:04:12,240 --> 00:04:17,480 Speaker 1: doing less. And if you're confused, listen to the podcast 61 00:04:17,560 --> 00:04:21,080 Speaker 1: I did on the BS of the Fat Burning Zone. 62 00:04:21,760 --> 00:04:26,920 Speaker 1: And your trainer is not helping you at all by 63 00:04:27,000 --> 00:04:31,440 Speaker 1: telling you the opposite, and truthfully, they just don't understand 64 00:04:31,440 --> 00:04:37,480 Speaker 1: exercise science as this person doesn't. As leads to point 65 00:04:37,560 --> 00:04:41,360 Speaker 1: number two in thirty seconds, that was incorrect. They said. 66 00:04:41,480 --> 00:04:44,320 Speaker 1: This person said walking is not aerobic or in aerobic, 67 00:04:45,080 --> 00:04:53,839 Speaker 1: it just burns fat. What what? No, it's aerobic. It's aerobic. 68 00:04:53,880 --> 00:04:58,360 Speaker 1: It's with oxygen, the definition of aerobic. So right there, 69 00:04:58,400 --> 00:05:00,920 Speaker 1: you say, what what is this person talking about? It's 70 00:05:00,960 --> 00:05:04,640 Speaker 1: not aerobic or anaerobic? What is anaerobic without oxygen? When 71 00:05:04,640 --> 00:05:08,120 Speaker 1: you start to really get up into higher intensities aerobic 72 00:05:08,440 --> 00:05:14,760 Speaker 1: anaerobic exercise science one oh one just burns fat, so 73 00:05:14,839 --> 00:05:19,360 Speaker 1: that makes it not aerobic. Actually goes against what they're 74 00:05:19,360 --> 00:05:22,680 Speaker 1: trying to push in the first bad piece of information 75 00:05:23,800 --> 00:05:30,480 Speaker 1: that it burns more fat. Well, I'm confusing myself trying 76 00:05:30,480 --> 00:05:34,640 Speaker 1: to get inside the mind of that person. Aerobic with oxygen, 77 00:05:35,080 --> 00:05:41,160 Speaker 1: swimming walking at comfortable intensities aerobic with oxygen. That is 78 00:05:41,320 --> 00:05:50,279 Speaker 1: the definition of aerobic exercise. Lower intensities burn more calories 79 00:05:50,480 --> 00:05:54,520 Speaker 1: from fat. As you get into higher intensities, it starts 80 00:05:54,560 --> 00:05:58,560 Speaker 1: to shift. You're still burning carbohydrates and fats, but the 81 00:05:58,720 --> 00:06:05,520 Speaker 1: percentage changes. When weight loss is a primary goal, you 82 00:06:05,560 --> 00:06:11,440 Speaker 1: want to burn as many total calories as possible. The 83 00:06:11,520 --> 00:06:17,200 Speaker 1: percentage does not make that much difference because it's about 84 00:06:17,520 --> 00:06:24,120 Speaker 1: energy energy in energy out, daily energy balance. You're either 85 00:06:24,160 --> 00:06:32,560 Speaker 1: above or below enough. It's aerobic, okay. And when you 86 00:06:32,560 --> 00:06:35,320 Speaker 1: start running that then you know, and doing intervals, then 87 00:06:35,360 --> 00:06:40,080 Speaker 1: you're gonna get an aerobic without oxygen hard intensities. Okay. 88 00:06:40,160 --> 00:06:44,119 Speaker 1: Number three, Love this. Love this. You know, people read 89 00:06:44,720 --> 00:06:49,120 Speaker 1: one study or hear something and suddenly becomes gospel and 90 00:06:49,200 --> 00:06:54,599 Speaker 1: fitness people are renown for doing this. They sound like 91 00:06:54,600 --> 00:06:56,520 Speaker 1: they know what they're talking about. So the final point 92 00:06:56,560 --> 00:07:01,040 Speaker 1: in the thirty seconds that this fitness person, uh, actually 93 00:07:02,160 --> 00:07:04,800 Speaker 1: you want to leave it at that. Uh, maybe just 94 00:07:04,960 --> 00:07:09,240 Speaker 1: a gross inaccurate statement is exercising in the cold burns 95 00:07:09,279 --> 00:07:12,600 Speaker 1: four times the calories, four times the calories. Now, this 96 00:07:12,680 --> 00:07:16,040 Speaker 1: is a really fun topic for another episode. I'm gonna 97 00:07:16,040 --> 00:07:20,160 Speaker 1: talk about this in a separate show. But it's just 98 00:07:20,240 --> 00:07:27,800 Speaker 1: an awesome total inaccurate statement. Now, there are studies about 99 00:07:27,920 --> 00:07:32,880 Speaker 1: calorie burning and the cold, okay, And there's a really 100 00:07:32,880 --> 00:07:35,400 Speaker 1: cool concept I will talk about in that separate episode 101 00:07:35,400 --> 00:07:39,520 Speaker 1: about brown fat. Okay. But here's here's the difference. When 102 00:07:39,560 --> 00:07:42,960 Speaker 1: you are cold, your body uses more energy to stay warm. 103 00:07:43,040 --> 00:07:46,800 Speaker 1: That makes sense, right, you're cold and it uses more 104 00:07:46,920 --> 00:07:49,120 Speaker 1: energy to stay warm when it's cold out, then when 105 00:07:49,200 --> 00:07:53,560 Speaker 1: it's warm. Talking about thermogenesis, body creating heat, how does 106 00:07:53,600 --> 00:07:57,800 Speaker 1: it do that? Well? Too basic ways. In this quick 107 00:07:57,800 --> 00:08:00,760 Speaker 1: fit tip, we're talking about brown's fat and white fat, 108 00:08:00,840 --> 00:08:04,320 Speaker 1: which is again a really cool concept. White fat stores 109 00:08:04,360 --> 00:08:08,120 Speaker 1: heat to keep you warm. Brown fat burned calories to 110 00:08:08,320 --> 00:08:12,680 Speaker 1: generate heat. Okay, so when you're cold and you shiver, 111 00:08:14,720 --> 00:08:19,400 Speaker 1: that burns extra energy. And when brown fat is activated, 112 00:08:20,000 --> 00:08:23,360 Speaker 1: it's going to help increase energy as well. So you're 113 00:08:23,400 --> 00:08:26,880 Speaker 1: gonna burn Yes, a literal bit more, not four times, 114 00:08:27,600 --> 00:08:30,080 Speaker 1: not four times. Couldn't find a study and a quick 115 00:08:30,120 --> 00:08:34,520 Speaker 1: search where this person may have gotten that number. But 116 00:08:34,679 --> 00:08:36,560 Speaker 1: here's the kicker. This what I love. This is where 117 00:08:36,559 --> 00:08:40,080 Speaker 1: people are just like, oh my gosh, you have to 118 00:08:40,120 --> 00:08:44,920 Speaker 1: be cold people. So when you put on a jacket 119 00:08:45,160 --> 00:08:48,040 Speaker 1: and a hat and gloves and go exercise out in 120 00:08:48,080 --> 00:08:50,720 Speaker 1: the cold as this person was doing in the social 121 00:08:50,760 --> 00:08:58,720 Speaker 1: media post, you're not shivering, you're not cold. And two 122 00:08:58,720 --> 00:09:04,600 Speaker 1: more quick points. Runners know that you go outside what 123 00:09:04,800 --> 00:09:07,960 Speaker 1: dressed a little bit chili, You need to be a 124 00:09:07,960 --> 00:09:11,240 Speaker 1: little bit cold when you start your exercise in cold climates. 125 00:09:11,240 --> 00:09:15,720 Speaker 1: Why because your body heats up really quickly. So, in 126 00:09:15,760 --> 00:09:20,360 Speaker 1: truth of fact, the way you would actually burn more calories. 127 00:09:20,559 --> 00:09:22,640 Speaker 1: Love this, Love the science, Love how it all comes together. 128 00:09:22,800 --> 00:09:25,240 Speaker 1: The way you would burn more calories in the cold 129 00:09:25,360 --> 00:09:29,480 Speaker 1: is to actually not exercise, is to be outside in 130 00:09:29,480 --> 00:09:33,160 Speaker 1: the cold shivering. That is where your body is going 131 00:09:33,200 --> 00:09:37,000 Speaker 1: to work harder to warm itself. But if you are 132 00:09:37,080 --> 00:09:39,920 Speaker 1: bundled up, forget it. And once you start exercising and 133 00:09:39,960 --> 00:09:43,840 Speaker 1: your body warms up, that's a problem too when it 134 00:09:43,880 --> 00:09:47,800 Speaker 1: comes to burning more calories. Now there are even fitness 135 00:09:47,840 --> 00:09:53,120 Speaker 1: centers popping up where you exercise it really cold temperatures. 136 00:09:54,679 --> 00:09:59,559 Speaker 1: To abuse this brown fat shivering type science. I love it. 137 00:09:59,559 --> 00:10:05,079 Speaker 1: Would rate topic and again totally misrepresented four times note 138 00:10:05,480 --> 00:10:10,360 Speaker 1: exercising kind of you're gonna stop the two mechanisms that 139 00:10:10,640 --> 00:10:15,200 Speaker 1: increase the colork expenditure. I love it. I'm getting excited. 140 00:10:15,240 --> 00:10:17,560 Speaker 1: You know what, this this show on brown fat and 141 00:10:17,559 --> 00:10:20,040 Speaker 1: cold is gonna It's gonna come sooner rather than later 142 00:10:20,080 --> 00:10:22,280 Speaker 1: because it's such a great, perfect topic for this show. 143 00:10:22,320 --> 00:10:26,800 Speaker 1: But there you go, three ridiculously inaccurate pieces of information 144 00:10:26,880 --> 00:10:30,440 Speaker 1: put out there in social media that will prevent you 145 00:10:31,240 --> 00:10:35,640 Speaker 1: from achieving your goals. And and by the way, the 146 00:10:35,679 --> 00:10:39,079 Speaker 1: study that I do know of of their several into 147 00:10:39,200 --> 00:10:45,560 Speaker 1: cold and increased caloric expenditure, it was basically groups that 148 00:10:45,600 --> 00:10:49,360 Speaker 1: were on an outward bound type program, which makes sense. 149 00:10:50,000 --> 00:10:53,120 Speaker 1: So it was looking at the colork expenditure daily of 150 00:10:53,160 --> 00:10:57,240 Speaker 1: these people. They weren't necessarily exercising, they were outside and 151 00:10:57,360 --> 00:11:01,439 Speaker 1: was looking at over time the number of cowies burned. 152 00:11:01,600 --> 00:11:04,760 Speaker 1: That makes sense if they are out in the wilderness. 153 00:11:04,800 --> 00:11:07,640 Speaker 1: They are not, you know, completely covered from head to toe. 154 00:11:07,840 --> 00:11:12,200 Speaker 1: They're colder. It's not just exercising for thirty minutes in 155 00:11:12,240 --> 00:11:15,240 Speaker 1: the cold, bundled up. No, it was looking at people 156 00:11:15,720 --> 00:11:19,920 Speaker 1: out in the world, out in nature. And this goes 157 00:11:19,960 --> 00:11:24,120 Speaker 1: to what I love too with exercise is evolution. It 158 00:11:24,200 --> 00:11:30,480 Speaker 1: makes sense, common sense, all right, But those three things 159 00:11:31,080 --> 00:11:34,439 Speaker 1: completely inaccurate. Yes, walking is a phenomenal form of exercise. 160 00:11:34,480 --> 00:11:38,560 Speaker 1: Doesn't burn a ton of fat, burns a higher percentage 161 00:11:38,559 --> 00:11:41,440 Speaker 1: given the amount of cowies burned. But the number of 162 00:11:41,480 --> 00:11:47,320 Speaker 1: cowies burned increases when you up your intensity. The number 163 00:11:47,360 --> 00:11:50,320 Speaker 1: of fat calories increases. When you up your intensity, the 164 00:11:50,360 --> 00:11:55,160 Speaker 1: percentage decreases. But would you rather burn a higher percentage 165 00:11:55,200 --> 00:11:57,800 Speaker 1: and end up with fifty fact calories burned, or would 166 00:11:57,800 --> 00:12:01,680 Speaker 1: you rather burn a lower percentage and not only burn 167 00:12:01,720 --> 00:12:06,640 Speaker 1: more total calories but seventy five fact calories. You need 168 00:12:06,679 --> 00:12:08,839 Speaker 1: to do both, and you need to not make the 169 00:12:08,880 --> 00:12:10,760 Speaker 1: mistake of exercise to get a lower intensity, because then 170 00:12:10,760 --> 00:12:13,359 Speaker 1: you're gonna burn more fat than if you pushed. It 171 00:12:13,360 --> 00:12:17,880 Speaker 1: doesn't work that way. Walking is aerobic, in case you 172 00:12:17,880 --> 00:12:23,880 Speaker 1: were confused, and exercising in the cold does not burn 173 00:12:23,960 --> 00:12:27,760 Speaker 1: four times the calories, and once you're not really cold anymore, 174 00:12:28,360 --> 00:12:32,080 Speaker 1: the basic mechanisms for this increased colork expenditure, which is 175 00:12:32,120 --> 00:12:35,720 Speaker 1: not again four times that I have ever seen reported, 176 00:12:35,880 --> 00:12:39,040 Speaker 1: not even close. In that study. By the way, of 177 00:12:39,080 --> 00:12:41,000 Speaker 1: the people out in the wilderness, it was a couple 178 00:12:41,000 --> 00:12:45,960 Speaker 1: of hundred calories daily, which is significant, but but again, 179 00:12:46,360 --> 00:12:50,200 Speaker 1: they're out in the wilderness, they're colder, they're not bundled 180 00:12:50,280 --> 00:12:53,160 Speaker 1: up like most people who go out and cold to exercise. 181 00:12:55,160 --> 00:12:57,720 Speaker 1: And there you have it. Above it great new way 182 00:12:57,760 --> 00:13:01,000 Speaker 1: to address these issues because you're all seeing this stuff 183 00:13:01,080 --> 00:13:04,240 Speaker 1: daily and I'm answering these questions daily, and now I'm 184 00:13:04,280 --> 00:13:06,480 Speaker 1: gonna do it here on the podcast as well. Alright, 185 00:13:06,640 --> 00:13:09,319 Speaker 1: that was bawn fit tip bad information I heard today 186 00:13:09,360 --> 00:13:13,680 Speaker 1: Episode one. There will be more, shoot me questions, comments, 187 00:13:13,840 --> 00:13:16,040 Speaker 1: questions if you want answered, another way to do it. 188 00:13:16,320 --> 00:13:18,000 Speaker 1: If you hear, let me know. I want to hear 189 00:13:18,000 --> 00:13:21,640 Speaker 1: the bad information you've heard from your trainer, from your 190 00:13:21,679 --> 00:13:24,520 Speaker 1: friend on social media. Let me hear. Tom h Fit 191 00:13:24,720 --> 00:13:27,520 Speaker 1: is Twitter and Instagram Tom h Fit. You can also 192 00:13:27,760 --> 00:13:32,240 Speaker 1: email me right through Fitness disrupted dot com. All right, 193 00:13:32,280 --> 00:13:34,360 Speaker 1: thank you so much for listening. I hope you enjoy 194 00:13:34,440 --> 00:13:37,319 Speaker 1: these shorter episodes. Kind of just like everything else to 195 00:13:37,360 --> 00:13:40,000 Speaker 1: talk about long workout, short workouts, You're gonna have longer episodes, 196 00:13:40,040 --> 00:13:42,719 Speaker 1: shorter episodes. I want you to just get so much 197 00:13:42,720 --> 00:13:47,960 Speaker 1: information so that you can live your best life. I 198 00:13:48,000 --> 00:13:51,640 Speaker 1: am Tom Holland. This is Fitness Disrupted, Believe in Yourself. 199 00:13:55,600 --> 00:13:59,160 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 200 00:13:59,280 --> 00:14:02,120 Speaker 1: more podcast from my Heart Radio, visit the I Heart 201 00:14:02,160 --> 00:14:05,600 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 202 00:14:05,600 --> 00:14:06,400 Speaker 1: favorite shows.