1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:15,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Listener 3 00:00:15,520 --> 00:00:22,160 Speaker 1: mail Bag number two. Second show on your Questions. People 4 00:00:22,160 --> 00:00:25,080 Speaker 1: who have reached out to me through various means, whether 5 00:00:25,120 --> 00:00:29,240 Speaker 1: it's been email or social media, some great questions. So 6 00:00:29,680 --> 00:00:32,280 Speaker 1: I am going to do these shows periodically and actually 7 00:00:32,440 --> 00:00:35,600 Speaker 1: more frequently now because I have lots and lots of 8 00:00:35,720 --> 00:00:40,279 Speaker 1: questions from you, all awesome questions. And the great thing 9 00:00:40,280 --> 00:00:44,240 Speaker 1: about these types of questions are that I have found 10 00:00:44,240 --> 00:00:48,320 Speaker 1: over the years they are common questions, so in other words, 11 00:00:48,360 --> 00:00:50,640 Speaker 1: they're gonna apply to so many of you. So many 12 00:00:50,640 --> 00:00:54,840 Speaker 1: of you have these same questions. So today I'm gonna 13 00:00:54,880 --> 00:00:59,840 Speaker 1: go through six six, yeah, six questions that I've received recently, 14 00:01:00,120 --> 00:01:03,200 Speaker 1: and here's how it's gonna go. I decided that kind 15 00:01:03,240 --> 00:01:06,560 Speaker 1: of the way this works is it is really similar 16 00:01:06,840 --> 00:01:10,200 Speaker 1: to what happens to me at functions like a cocktail party. 17 00:01:10,560 --> 00:01:15,120 Speaker 1: I'll be out and about with my wife and inevitably, 18 00:01:15,360 --> 00:01:17,959 Speaker 1: either people who know me or that find out what 19 00:01:18,000 --> 00:01:20,480 Speaker 1: I do for a living. I often get asked questions 20 00:01:20,560 --> 00:01:23,240 Speaker 1: all the time, and I love it. And what I'm 21 00:01:23,280 --> 00:01:27,280 Speaker 1: gonna do for this show is pretty much the same 22 00:01:27,319 --> 00:01:29,319 Speaker 1: thing as if we met at a party and you 23 00:01:29,400 --> 00:01:31,960 Speaker 1: asked me this question. I got a couple of minutes, right, 24 00:01:32,040 --> 00:01:34,440 Speaker 1: and I'm gonna try to give you as much information 25 00:01:34,840 --> 00:01:38,160 Speaker 1: and as much takeaway information as possible in that short 26 00:01:38,200 --> 00:01:41,440 Speaker 1: amount of time. And what's interesting about many of these 27 00:01:41,520 --> 00:01:47,080 Speaker 1: questions are that some I've answered maybe in one way 28 00:01:47,200 --> 00:01:50,640 Speaker 1: or more in other podcasts, and when that comes up, 29 00:01:50,960 --> 00:01:53,920 Speaker 1: I will refer to those shows. And some of these 30 00:01:54,280 --> 00:01:56,760 Speaker 1: are going to be future podcasts. So there's one question 31 00:01:56,800 --> 00:02:00,120 Speaker 1: in particular that there's like three great podcasts that I 32 00:02:00,160 --> 00:02:03,280 Speaker 1: have written down already that are in the loop to 33 00:02:03,320 --> 00:02:06,080 Speaker 1: be done as standalone podcasts. So there's just a lot 34 00:02:06,080 --> 00:02:08,480 Speaker 1: of great stuff here. But that's kind of the fun 35 00:02:08,720 --> 00:02:12,240 Speaker 1: quick way that I'm going to answer these. Not a 36 00:02:12,280 --> 00:02:14,799 Speaker 1: lot of science in these, and again the science will 37 00:02:14,840 --> 00:02:18,760 Speaker 1: come in those separate podcasts if they have not already. 38 00:02:18,840 --> 00:02:22,399 Speaker 1: Does that make sense? Okay? So six great questions kind 39 00:02:22,440 --> 00:02:26,080 Speaker 1: of questions that are all over the place. Got some nutrition, 40 00:02:26,200 --> 00:02:30,160 Speaker 1: got some strength training, got some older exercise or questions 41 00:02:30,200 --> 00:02:32,799 Speaker 1: just awesome. So these are six that that I really 42 00:02:32,840 --> 00:02:36,919 Speaker 1: love and that I think you will find super helpful. 43 00:02:37,000 --> 00:02:39,440 Speaker 1: All right, let's take a quick break. When we come back, 44 00:02:39,840 --> 00:02:52,280 Speaker 1: Listener mail Bag number two, we'll be right back. All right. 45 00:02:52,639 --> 00:02:57,200 Speaker 1: We are back taking your questions or questions that I 46 00:02:57,240 --> 00:03:01,560 Speaker 1: have received. And I love that. I love my job. 47 00:03:01,800 --> 00:03:04,440 Speaker 1: I love being out and about and getting asked questions 48 00:03:04,440 --> 00:03:10,160 Speaker 1: about fitness and nutrition and exercise. And let's just jump 49 00:03:10,280 --> 00:03:12,920 Speaker 1: right into it, all right. First question, love this one. 50 00:03:13,320 --> 00:03:16,880 Speaker 1: Can you talk about fasting and if it really helps 51 00:03:17,440 --> 00:03:20,920 Speaker 1: in weight loss? Now, let me throw to a podcast 52 00:03:20,960 --> 00:03:24,919 Speaker 1: I did with Matt Fitzgerald, Diet Cults. I know it's 53 00:03:24,919 --> 00:03:28,200 Speaker 1: a provocative title, but he is one of the smartest 54 00:03:28,240 --> 00:03:33,040 Speaker 1: people in the business. I have modeled my career after him. Uh. 55 00:03:33,080 --> 00:03:36,240 Speaker 1: He is an endurance athlete. He is a phenomenal writer. 56 00:03:36,360 --> 00:03:38,240 Speaker 1: He's coming out with two more books as we speak. 57 00:03:38,560 --> 00:03:42,880 Speaker 1: He's written dozens I believe, I mean crazy. So if 58 00:03:42,880 --> 00:03:44,840 Speaker 1: you haven't listened to that show and you have a 59 00:03:44,920 --> 00:03:47,960 Speaker 1: question about fasting, I want you to listen to Diet Cults. 60 00:03:48,240 --> 00:03:51,040 Speaker 1: All right, but let me give you the quick my 61 00:03:52,320 --> 00:03:55,480 Speaker 1: quick takeaway when it comes too fasting. And I was 62 00:03:55,640 --> 00:03:58,200 Speaker 1: just talking about fasting the other day with one of 63 00:03:58,240 --> 00:04:01,560 Speaker 1: my brothers. I have five brothers, six boys total. One 64 00:04:01,600 --> 00:04:04,000 Speaker 1: of the reasons of kind of nuts, all right, And 65 00:04:04,560 --> 00:04:08,120 Speaker 1: he's doing intermittent fasting, and he was asking me questions 66 00:04:08,120 --> 00:04:10,800 Speaker 1: about it, and he listens to the show or knows 67 00:04:10,880 --> 00:04:14,800 Speaker 1: my philosophy enough to preface what he's saying with I 68 00:04:14,880 --> 00:04:17,479 Speaker 1: know you're not a huge fan of it, so you 69 00:04:17,560 --> 00:04:20,520 Speaker 1: say why not? So? Why not so? When it comes 70 00:04:20,520 --> 00:04:24,400 Speaker 1: too fasting? And that second question or the first question 71 00:04:24,440 --> 00:04:26,320 Speaker 1: kind of the only question. And if it really helps 72 00:04:26,320 --> 00:04:30,680 Speaker 1: with weight loss, if you decrease your calories, you will 73 00:04:30,720 --> 00:04:37,599 Speaker 1: lose weight. Now Here is an interesting topic of discussion though, 74 00:04:38,240 --> 00:04:41,320 Speaker 1: And Matt Fitzgerald and I talked about this when we 75 00:04:41,360 --> 00:04:44,520 Speaker 1: talked about diet cults that because there are so many 76 00:04:45,000 --> 00:04:49,600 Speaker 1: different one way to eat, right, this is the way. 77 00:04:49,720 --> 00:04:53,680 Speaker 1: It's intermittent fasting, or it's paleo, or it's vegan, or 78 00:04:53,839 --> 00:04:58,440 Speaker 1: it's low carb or it's high fat. That shows you 79 00:04:58,480 --> 00:05:04,400 Speaker 1: that there's a problem, right, And here are two diametrically 80 00:05:04,400 --> 00:05:09,200 Speaker 1: opposed philosophies when it comes to not eating. So back 81 00:05:09,240 --> 00:05:11,920 Speaker 1: when I was a trainer and working with clients, quite 82 00:05:11,960 --> 00:05:13,800 Speaker 1: often people would say to me, and they still to 83 00:05:13,839 --> 00:05:16,440 Speaker 1: this day, actually I don't think I'm losing weight because 84 00:05:16,440 --> 00:05:19,240 Speaker 1: I'm going too long without eating, and I hear and 85 00:05:19,279 --> 00:05:22,480 Speaker 1: I'm told that when you don't eat for long periods 86 00:05:22,520 --> 00:05:26,279 Speaker 1: of time, what happens. They tell you that your metabolism 87 00:05:26,360 --> 00:05:29,120 Speaker 1: slows down and it tries because it knows it's starving, 88 00:05:29,400 --> 00:05:31,880 Speaker 1: and so it holds onto fat. So you don't lose 89 00:05:31,880 --> 00:05:35,800 Speaker 1: weight because you're not eating enough. And now we have 90 00:05:35,880 --> 00:05:40,440 Speaker 1: intermittent fasting, where it's the same thing with supposedly the 91 00:05:40,480 --> 00:05:45,320 Speaker 1: exact opposite result. In other words, the body must not 92 00:05:45,440 --> 00:05:49,480 Speaker 1: go into starvation mode and slow your metabolism down and 93 00:05:49,800 --> 00:05:52,400 Speaker 1: hold on too fat because it knows the body is 94 00:05:52,400 --> 00:05:56,000 Speaker 1: starving or thinks the body is starving. And by the way, 95 00:05:56,680 --> 00:05:59,120 Speaker 1: I don't believe that the body believes it's starving. If 96 00:05:59,120 --> 00:06:01,760 Speaker 1: you don't eat for four, five, six, eight hours, even 97 00:06:02,320 --> 00:06:05,159 Speaker 1: I don't think it freaks out in the way that 98 00:06:05,200 --> 00:06:09,200 Speaker 1: people think it does. Anyway, again, these are shorter answers 99 00:06:09,240 --> 00:06:12,200 Speaker 1: to questions. You came up to me and asked me 100 00:06:12,240 --> 00:06:16,679 Speaker 1: this question at a party, I would say, you're gonna 101 00:06:16,720 --> 00:06:19,520 Speaker 1: lose weight if you don't take in as many calories. 102 00:06:19,880 --> 00:06:24,720 Speaker 1: But what often happens is people go long periods of 103 00:06:24,720 --> 00:06:27,360 Speaker 1: time without eating, and then when they eat, they overeat 104 00:06:27,400 --> 00:06:32,440 Speaker 1: as a result. It is that simple. It is that simple, 105 00:06:32,560 --> 00:06:36,039 Speaker 1: and I don't ascribe to any way of eating that 106 00:06:36,240 --> 00:06:41,679 Speaker 1: is not something you are going to do long term. 107 00:06:41,760 --> 00:06:46,720 Speaker 1: So of course my brother's losing weight, but he also, 108 00:06:46,880 --> 00:06:51,080 Speaker 1: to be honest, when he does eat, he's not eating 109 00:06:51,080 --> 00:06:53,520 Speaker 1: the healthiest thing. So we had a discussion about that. 110 00:06:53,960 --> 00:06:57,440 Speaker 1: So we've talked about that how many times on this podcast. 111 00:06:57,880 --> 00:06:59,880 Speaker 1: When it comes to a calorie as a calory, yes, 112 00:07:00,000 --> 00:07:02,040 Speaker 1: when it comes to weight loss. So in other words, 113 00:07:02,040 --> 00:07:04,760 Speaker 1: you can intermittent fast and then just eat Cheetos and 114 00:07:04,880 --> 00:07:07,000 Speaker 1: M and m's. As long as your calories are low, 115 00:07:07,080 --> 00:07:10,120 Speaker 1: you're gonna lose weight. You're gonna be super healthy, You're 116 00:07:10,120 --> 00:07:13,280 Speaker 1: not gonna build muscle, you're not gonna get the nutrition 117 00:07:13,360 --> 00:07:18,760 Speaker 1: you need. But that's the confusion, the garbage when there's 118 00:07:18,800 --> 00:07:20,960 Speaker 1: that discussion about a calorie is not a calorie when 119 00:07:21,000 --> 00:07:23,640 Speaker 1: it comes to pure weight loss, yes, it is. That 120 00:07:23,760 --> 00:07:26,680 Speaker 1: those studies are strong. So when it comes to fasting, 121 00:07:26,760 --> 00:07:31,320 Speaker 1: my experience has been people who fast get really hungry, 122 00:07:31,360 --> 00:07:34,560 Speaker 1: and it's it's unsustainable. So if you want that short 123 00:07:34,680 --> 00:07:36,200 Speaker 1: term fix, if you want to go one day, I 124 00:07:36,200 --> 00:07:38,040 Speaker 1: always say, if you want to do it one day, 125 00:07:38,240 --> 00:07:41,360 Speaker 1: kind of juice fast where you drink green juices and 126 00:07:41,400 --> 00:07:44,520 Speaker 1: red juices and and kind of a reset of sorts. 127 00:07:45,360 --> 00:07:47,520 Speaker 1: I'm okay with twenty four hours, but I'm gonna leave 128 00:07:47,520 --> 00:07:52,200 Speaker 1: it at that. So the goal with eating is to 129 00:07:52,400 --> 00:07:55,760 Speaker 1: learn how to eat, to learn the foods you can eat. 130 00:07:56,320 --> 00:07:58,760 Speaker 1: When people say they don't like exercise, to me, I say, no, 131 00:07:58,920 --> 00:08:03,520 Speaker 1: you just haven't found what you enjoy, because exercise feels good. 132 00:08:04,840 --> 00:08:06,680 Speaker 1: I'm not a huge fan of swimming, as I've said 133 00:08:06,800 --> 00:08:09,520 Speaker 1: innumerable times on the show, but I'm a huge fan 134 00:08:09,560 --> 00:08:12,080 Speaker 1: of running and other things. So you've got to find 135 00:08:12,160 --> 00:08:16,480 Speaker 1: your exercise, and similarly, you have to find your healthy foods. 136 00:08:16,560 --> 00:08:19,920 Speaker 1: And guess what, people, I would say, there's probably way 137 00:08:19,960 --> 00:08:22,640 Speaker 1: more options when it comes to healthy food than it 138 00:08:22,680 --> 00:08:26,080 Speaker 1: does the most common forms of exercise. Obviously, there's so 139 00:08:26,120 --> 00:08:29,040 Speaker 1: many different forms. So when it comes to eating, though, 140 00:08:29,560 --> 00:08:31,760 Speaker 1: you can find so many foods. So that should be 141 00:08:31,800 --> 00:08:34,880 Speaker 1: the goal. So if you ask me this question, I 142 00:08:34,880 --> 00:08:37,480 Speaker 1: would say, sure, short term, you're probably gonna lose weight 143 00:08:37,720 --> 00:08:40,080 Speaker 1: if you fast correctly. But if the wheels fall off, 144 00:08:40,080 --> 00:08:43,040 Speaker 1: you're in trouble. And that's the problem. The wheels fall 145 00:08:43,080 --> 00:08:46,880 Speaker 1: off for most people. And here's the final point, I 146 00:08:46,920 --> 00:08:50,120 Speaker 1: believe we need to eat healthy foods to get all 147 00:08:50,160 --> 00:08:53,040 Speaker 1: of those things that healthy foods give us. It is 148 00:08:53,080 --> 00:08:56,400 Speaker 1: not just about not eating. It's about eating healthy foods 149 00:08:56,400 --> 00:09:03,480 Speaker 1: that are protective against disease, protective against so many different things. 150 00:09:03,520 --> 00:09:07,120 Speaker 1: So the goal shouldn't be to not eat. The goal 151 00:09:07,160 --> 00:09:11,920 Speaker 1: should be for optimal health. To find what you can eat. 152 00:09:12,720 --> 00:09:16,559 Speaker 1: How's that it's a little longer than normally normally would 153 00:09:16,559 --> 00:09:19,880 Speaker 1: give if we were one on one, but that's it. 154 00:09:20,000 --> 00:09:21,440 Speaker 1: I want you to find what you can eat. And 155 00:09:21,440 --> 00:09:26,360 Speaker 1: I've said for me, it's a Mediterranean style diet. I 156 00:09:26,480 --> 00:09:31,359 Speaker 1: deprived myself of nothing. It's portion size, it's quality over quantity, 157 00:09:31,400 --> 00:09:35,000 Speaker 1: it's mixing it up. It's a colorful plate. And I 158 00:09:35,040 --> 00:09:40,640 Speaker 1: am the opposite of intermittent fasting because I need to 159 00:09:40,840 --> 00:09:44,480 Speaker 1: fuel my brain and my body. Let me say it 160 00:09:44,559 --> 00:09:49,200 Speaker 1: one final time, brain and body. Food is fuel people, 161 00:09:49,960 --> 00:09:52,720 Speaker 1: So we gotta figure out. You have to figure out 162 00:09:52,960 --> 00:09:56,600 Speaker 1: what fuel works for you. Enough set on that so 163 00:09:57,120 --> 00:10:00,400 Speaker 1: sure it works short term, but are you gonna lose muscle? 164 00:10:01,480 --> 00:10:04,000 Speaker 1: Are you gonna slow down your metabolism because you lose muscle? 165 00:10:04,559 --> 00:10:06,880 Speaker 1: And we talked about that on prior shows as well, 166 00:10:06,920 --> 00:10:11,400 Speaker 1: so there you go. Number two. Love this one. What 167 00:10:11,480 --> 00:10:15,680 Speaker 1: are some exercises for the hour glass figure, a slim 168 00:10:15,720 --> 00:10:21,000 Speaker 1: waist and a thicker lower body. Now, this goes to 169 00:10:21,320 --> 00:10:23,720 Speaker 1: a story I have told before. Bears repeating because it 170 00:10:23,720 --> 00:10:27,080 Speaker 1: goes right to this. There are those who preach here 171 00:10:27,160 --> 00:10:29,760 Speaker 1: are the exercises, Here are the workouts you should do 172 00:10:29,800 --> 00:10:34,520 Speaker 1: for your body type. Now that plays into the spot 173 00:10:34,559 --> 00:10:38,280 Speaker 1: reduction myth to a huge part. It also plays into 174 00:10:38,320 --> 00:10:41,280 Speaker 1: the bulk myth, like, oh my gosh, there are certain 175 00:10:41,760 --> 00:10:46,599 Speaker 1: celebrity trainers who won't let women do a squat or 176 00:10:46,640 --> 00:10:51,080 Speaker 1: a lunge because of that bulk myth. All right, And 177 00:10:51,160 --> 00:10:54,560 Speaker 1: I tell the story that the first opportunity I ever 178 00:10:54,640 --> 00:10:56,960 Speaker 1: had to be on a major TV show, many many 179 00:10:57,000 --> 00:11:01,480 Speaker 1: years ago, was to play into some new authors book 180 00:11:01,760 --> 00:11:05,480 Speaker 1: about exercises for your body type. And they weren't even 181 00:11:05,600 --> 00:11:07,800 Speaker 1: scientific body types. There were body types he came up with. 182 00:11:07,840 --> 00:11:09,319 Speaker 1: They sounded really cool. I'm not going to give the 183 00:11:09,679 --> 00:11:12,480 Speaker 1: title of the book, doesn't matter. But he totally played 184 00:11:12,480 --> 00:11:18,000 Speaker 1: into those myths and he created brand new science. And 185 00:11:18,320 --> 00:11:20,360 Speaker 1: they wanted me to come on and support that and 186 00:11:20,400 --> 00:11:23,960 Speaker 1: talk about it and be an exercise person who reinforced 187 00:11:24,000 --> 00:11:25,640 Speaker 1: what he was saying, and I said, well, I can 188 00:11:25,679 --> 00:11:28,360 Speaker 1: talk about ectomorphs, meso morphs and endomorphs. I can talk 189 00:11:28,400 --> 00:11:30,000 Speaker 1: about it. They said, no, no, we want you to 190 00:11:30,000 --> 00:11:32,120 Speaker 1: talk about his and I said, well I can't because 191 00:11:32,160 --> 00:11:34,200 Speaker 1: that's not science. And they said, well, you can't be 192 00:11:34,240 --> 00:11:40,400 Speaker 1: on the show. So everyone needs to do full body workouts. 193 00:11:41,160 --> 00:11:44,600 Speaker 1: Full body you can't tell your body where to reduce 194 00:11:44,640 --> 00:11:47,080 Speaker 1: fat stores from. And you want to have lean muscle 195 00:11:47,240 --> 00:11:50,439 Speaker 1: all over your body, lean muscle, And I know people go, 196 00:11:50,520 --> 00:11:54,160 Speaker 1: what is lean muscle? Muscle muscle? I'm gonna keep saying 197 00:11:54,200 --> 00:11:57,960 Speaker 1: lean muscle because we do. But muscle muscle is the 198 00:11:58,040 --> 00:12:02,960 Speaker 1: only natural way you can increase your metabolism twenty four 199 00:12:03,000 --> 00:12:07,080 Speaker 1: hours a day, seven days a week. Now, if you 200 00:12:07,160 --> 00:12:11,880 Speaker 1: are how do I say this the right way? You 201 00:12:11,960 --> 00:12:14,240 Speaker 1: don't have to go super heavy. If you tend to 202 00:12:14,320 --> 00:12:16,920 Speaker 1: carry more weight in your lower body, that doesn't mean 203 00:12:17,280 --> 00:12:20,440 Speaker 1: you don't do squats and lunges. It means you do 204 00:12:21,920 --> 00:12:25,160 Speaker 1: your entire body just like everybody else, because you want 205 00:12:25,160 --> 00:12:27,760 Speaker 1: to be strong, and the worst thing you can do 206 00:12:27,840 --> 00:12:30,840 Speaker 1: is stay away from a certain region and then get injured. So, 207 00:12:30,880 --> 00:12:33,800 Speaker 1: in other words, stay away from the lower body and 208 00:12:33,840 --> 00:12:38,000 Speaker 1: then have weak muscles around your knees and get injured 209 00:12:38,559 --> 00:12:43,240 Speaker 1: and then you can't exercise at all. So when it 210 00:12:43,280 --> 00:12:46,280 Speaker 1: comes to the hour glass figure, I want you to 211 00:12:46,320 --> 00:12:50,920 Speaker 1: do upper body and lower body and core exercises. You 212 00:12:50,960 --> 00:12:54,760 Speaker 1: need to be strong all over and it's about healthy. 213 00:12:54,800 --> 00:12:58,160 Speaker 1: So don't worry about target toning, and the Instagram and 214 00:12:58,280 --> 00:13:03,440 Speaker 1: social media world is phil with exercises to target. Now, listen, 215 00:13:03,600 --> 00:13:06,680 Speaker 1: I've done arm workouts. I get that, but don't think 216 00:13:06,679 --> 00:13:09,920 Speaker 1: that those workouts are going to reduce the fat from 217 00:13:09,960 --> 00:13:12,320 Speaker 1: the back of your arm because you're doing tricept kickbacks. 218 00:13:12,520 --> 00:13:15,560 Speaker 1: It's not how the body works. It's not how the 219 00:13:15,559 --> 00:13:17,760 Speaker 1: body works. Talked about that in prior shows as well. 220 00:13:17,840 --> 00:13:20,000 Speaker 1: So the short answer to is, I don't care what 221 00:13:20,040 --> 00:13:23,120 Speaker 1: type of body type you have. I want you to 222 00:13:23,160 --> 00:13:24,959 Speaker 1: do full body workouts. I don't want you to leave 223 00:13:25,000 --> 00:13:27,800 Speaker 1: anybody parts out, and I want you to do cardio. 224 00:13:27,880 --> 00:13:30,760 Speaker 1: You're gonna do strength. You're gonna do cardio. You're gonna 225 00:13:30,760 --> 00:13:33,520 Speaker 1: be consistent, and you're gonna challenge your muscles. You're gonna 226 00:13:33,520 --> 00:13:36,320 Speaker 1: do the overload principle, and your muscles are going to 227 00:13:36,400 --> 00:13:40,920 Speaker 1: react by getting stronger and by building more muscle tissue 228 00:13:41,280 --> 00:13:43,840 Speaker 1: and that's a super healthy thing. So there you go, 229 00:13:44,320 --> 00:13:47,600 Speaker 1: all right. I am not a fan of working out 230 00:13:47,640 --> 00:13:50,560 Speaker 1: for your body type, sells books, plays into the myths. 231 00:13:51,200 --> 00:13:54,480 Speaker 1: You know. Oh, a couple of super well known celebrity 232 00:13:54,480 --> 00:13:57,760 Speaker 1: trainers who have made fortunes off of playing into that myth, 233 00:13:58,000 --> 00:14:01,560 Speaker 1: and they are doing people and in enormous disservice. And 234 00:14:01,640 --> 00:14:04,200 Speaker 1: they were born with that body type. They did not 235 00:14:04,320 --> 00:14:07,920 Speaker 1: get it from avoiding exercises. They well, I shouldn't say that. 236 00:14:07,960 --> 00:14:11,280 Speaker 1: They they they were born with it and they don't 237 00:14:11,280 --> 00:14:14,200 Speaker 1: do the exercises, and many of those people will have 238 00:14:14,360 --> 00:14:17,160 Speaker 1: osteoporosis and different things like that. Okay, I don't want 239 00:14:17,160 --> 00:14:21,160 Speaker 1: to go negative here, so just do full body workouts regardless. Regardless. 240 00:14:21,680 --> 00:14:25,960 Speaker 1: That's the answer. Number three. Can you address older fitness? 241 00:14:26,040 --> 00:14:28,000 Speaker 1: I am a woman in her mid sixties and have 242 00:14:28,120 --> 00:14:31,800 Speaker 1: worked out all my life, but I am having age limitations. 243 00:14:32,360 --> 00:14:34,360 Speaker 1: All right. So there's a lot, as they say, to 244 00:14:34,520 --> 00:14:36,840 Speaker 1: unpack here or a couple of things. Well, I am 245 00:14:36,880 --> 00:14:39,440 Speaker 1: fifty one, first of all, so I am now as 246 00:14:39,760 --> 00:14:45,120 Speaker 1: weird as it sounds. Uh older, I feel like I'm thirty, 247 00:14:45,200 --> 00:14:48,200 Speaker 1: but yeah, I'm fifty one. So she's in her mid sixties, 248 00:14:48,520 --> 00:14:50,280 Speaker 1: and so I got to read between the lines and 249 00:14:50,280 --> 00:14:51,720 Speaker 1: a lot of these questions. But I've done this for 250 00:14:51,760 --> 00:14:54,320 Speaker 1: a while, so I think I'm pretty close to to 251 00:14:54,960 --> 00:14:56,520 Speaker 1: kind of getting the gist of what she's saying. So 252 00:14:56,600 --> 00:14:58,880 Speaker 1: let's let's pull it apart. She's a woman in mid sixties. 253 00:14:58,880 --> 00:15:01,240 Speaker 1: She's worked out all her life, so she is now. 254 00:15:01,800 --> 00:15:04,040 Speaker 1: My guess is she's worked out all her life, but 255 00:15:04,080 --> 00:15:06,040 Speaker 1: now she's having limitations. So, in other words, she can't 256 00:15:06,120 --> 00:15:09,120 Speaker 1: do what she used to do now. I wish I 257 00:15:09,160 --> 00:15:12,920 Speaker 1: knew more. I wish I knew exactly what those limitations were, 258 00:15:13,440 --> 00:15:16,080 Speaker 1: and that would help me answer. But here's the thing. 259 00:15:16,240 --> 00:15:19,680 Speaker 1: As we get older, you're gonna have limitations. But the 260 00:15:19,720 --> 00:15:23,200 Speaker 1: amazing thing is there are so many exercises to do. 261 00:15:23,760 --> 00:15:27,120 Speaker 1: And that's what a great fitness professional does. He figures 262 00:15:27,120 --> 00:15:29,920 Speaker 1: out what your weak links are and then you work 263 00:15:29,960 --> 00:15:33,320 Speaker 1: around them and you strengthen them. An age, I have 264 00:15:33,520 --> 00:15:38,520 Speaker 1: to say it. I have worked with some incredible clients, 265 00:15:38,560 --> 00:15:42,880 Speaker 1: and these clients have done incredible things, and they were 266 00:15:42,920 --> 00:15:45,240 Speaker 1: all generally older, because when you're a twenty, that's so 267 00:15:45,280 --> 00:15:47,240 Speaker 1: incredible to to do some of the things when you're 268 00:15:47,280 --> 00:15:51,760 Speaker 1: sixty and seventy and you achieve certain things in fitness, 269 00:15:52,160 --> 00:15:55,160 Speaker 1: as many of my clients did over the years. That's 270 00:15:55,200 --> 00:15:58,760 Speaker 1: pretty amazing. And my book, The Micro Workout Plan starts 271 00:15:58,760 --> 00:16:02,120 Speaker 1: and finishes with worries just like that, Just like that, 272 00:16:02,200 --> 00:16:06,480 Speaker 1: because that is what is so impressive. It's when you 273 00:16:06,520 --> 00:16:10,440 Speaker 1: are older and you progress. So that's the thing. As 274 00:16:10,480 --> 00:16:13,480 Speaker 1: we get older, myself included, I can't go out and 275 00:16:13,560 --> 00:16:16,240 Speaker 1: do what I used to do, nor do I actually 276 00:16:16,320 --> 00:16:19,680 Speaker 1: want to to a large degree. So it comes down 277 00:16:19,720 --> 00:16:23,200 Speaker 1: to yes, excessive moderation again. Now, I know that is 278 00:16:23,200 --> 00:16:26,560 Speaker 1: frustrating because again, reading between her lines, she's worked out 279 00:16:26,560 --> 00:16:29,160 Speaker 1: all her life. I'm guessing she's a pretty high performer 280 00:16:29,480 --> 00:16:32,160 Speaker 1: and she expects her body to do things and she's 281 00:16:32,200 --> 00:16:35,560 Speaker 1: probably got some aches and pains and possibly some injuries 282 00:16:35,600 --> 00:16:39,520 Speaker 1: as well, and that's normal as we age. So this 283 00:16:39,600 --> 00:16:43,080 Speaker 1: is the population I I so especially love to work 284 00:16:43,120 --> 00:16:46,360 Speaker 1: with because it is about progression. So you don't need 285 00:16:46,440 --> 00:16:49,160 Speaker 1: to flip six pound tires and you don't need to 286 00:16:49,240 --> 00:16:52,360 Speaker 1: run a sub three hour marathon. You just have to 287 00:16:52,400 --> 00:16:57,200 Speaker 1: figure out the exercises that work for you. And that's 288 00:16:57,280 --> 00:17:01,880 Speaker 1: where the science and the art are blended, and that's 289 00:17:01,880 --> 00:17:07,040 Speaker 1: what again, a a really great trainer coach. That's what 290 00:17:07,080 --> 00:17:11,159 Speaker 1: they do for a client like this. And let me 291 00:17:11,240 --> 00:17:14,359 Speaker 1: say finally that back to the age is just a number. 292 00:17:15,280 --> 00:17:17,480 Speaker 1: The opening chapter of the micro Workout Plan is a 293 00:17:17,600 --> 00:17:22,320 Speaker 1: client that I had who experienced every major issue like 294 00:17:23,160 --> 00:17:26,840 Speaker 1: multiple surgeries, elbows, knees, pulled, muscles. And he was a 295 00:17:26,960 --> 00:17:30,320 Speaker 1: high level tennis and squash player and he loved it 296 00:17:30,359 --> 00:17:32,679 Speaker 1: that much that he didn't give up and he figured 297 00:17:32,720 --> 00:17:36,200 Speaker 1: it out and at sixty mid sixties, he is beating 298 00:17:36,480 --> 00:17:40,200 Speaker 1: twenty year olds Division one twenty year olds. What how 299 00:17:40,240 --> 00:17:41,920 Speaker 1: did he do it? Well, you can read the book, 300 00:17:42,000 --> 00:17:45,920 Speaker 1: but he he progressed. He does everything I talked about 301 00:17:45,920 --> 00:17:49,399 Speaker 1: on the show. He does all five components of fitness. 302 00:17:49,440 --> 00:17:52,720 Speaker 1: So that's kind of the quick takeaway when we reached 303 00:17:52,760 --> 00:17:58,560 Speaker 1: that age sixty, it's it's quality over quantity is more 304 00:17:58,600 --> 00:18:02,280 Speaker 1: important than ever before, and consistency is more important than 305 00:18:02,280 --> 00:18:06,879 Speaker 1: ever before, and the only thing that can be not 306 00:18:07,000 --> 00:18:09,680 Speaker 1: the only thing. But I think what is truly challenging 307 00:18:09,760 --> 00:18:12,359 Speaker 1: for this woman and so many other people is that 308 00:18:12,960 --> 00:18:15,119 Speaker 1: you're not going to be doing what you used to do, 309 00:18:15,240 --> 00:18:17,439 Speaker 1: putting the times in if you race, And that's why 310 00:18:17,480 --> 00:18:20,560 Speaker 1: always say if you are competing, compete against people in 311 00:18:20,600 --> 00:18:23,440 Speaker 1: your age group. You know, she's in her mid sixties, 312 00:18:23,440 --> 00:18:25,680 Speaker 1: so if she is doing five ks or marathons or 313 00:18:25,960 --> 00:18:29,440 Speaker 1: or something like that, or lifting weights, whatever it might be, 314 00:18:29,800 --> 00:18:33,520 Speaker 1: stop competing against your twenty year old self and just 315 00:18:33,840 --> 00:18:38,160 Speaker 1: be healthy. I think that's the place to leave that, alright. 316 00:18:38,240 --> 00:18:41,320 Speaker 1: So figure out what you can do and just focus 317 00:18:41,359 --> 00:18:44,800 Speaker 1: on being as healthy as possible and be proud of 318 00:18:44,840 --> 00:18:47,800 Speaker 1: the fact that you're as healthy as possible, because that's 319 00:18:47,840 --> 00:18:51,680 Speaker 1: super important. And strength training is so key. And one 320 00:18:51,720 --> 00:18:54,399 Speaker 1: final thing actually so great example is like an overhead 321 00:18:54,400 --> 00:18:57,640 Speaker 1: shoulder press. Shoulder most mobile joint in the body, most 322 00:18:57,640 --> 00:19:00,440 Speaker 1: susceptible to injury. A lot of people, as they get older, 323 00:19:00,480 --> 00:19:02,920 Speaker 1: they can't do and overhead shoulder press, and maybe they shouldn't. 324 00:19:03,400 --> 00:19:06,800 Speaker 1: You can do front and side raises and still strengthen 325 00:19:06,840 --> 00:19:12,280 Speaker 1: the shoulder without having that overhead shoulder press issue, and 326 00:19:12,320 --> 00:19:15,040 Speaker 1: you can slowly get back to the point where I mean, 327 00:19:15,080 --> 00:19:17,320 Speaker 1: I would most often want you to be able to 328 00:19:17,320 --> 00:19:19,440 Speaker 1: do overhead shoulder presses, but it's not the end of 329 00:19:19,440 --> 00:19:21,240 Speaker 1: the world if you can't. In other words, you can 330 00:19:21,320 --> 00:19:25,920 Speaker 1: strengthen it differently, and there are infinite number of exercises 331 00:19:25,960 --> 00:19:28,440 Speaker 1: and ways to do things like that to work around 332 00:19:28,520 --> 00:19:32,480 Speaker 1: the issues you have and be healthy. Okay, and be proud. 333 00:19:32,560 --> 00:19:35,880 Speaker 1: She's in her sixties, you're working out. I'm proud of you. 334 00:19:36,280 --> 00:19:38,560 Speaker 1: Let's take one final quick break when we come back. 335 00:19:38,600 --> 00:19:40,480 Speaker 1: We got the final three, so we did three. We 336 00:19:40,560 --> 00:19:43,040 Speaker 1: got three more great questions. When we come back from 337 00:19:43,040 --> 00:19:55,520 Speaker 1: the break, final three questions, we'll be right back listener 338 00:19:55,720 --> 00:19:59,080 Speaker 1: mail Bag number two. I love doing these shows, and 339 00:19:59,119 --> 00:20:02,600 Speaker 1: as I said in open, I have a whole bunch 340 00:20:02,640 --> 00:20:05,680 Speaker 1: of questions to get to. So there will be many 341 00:20:05,800 --> 00:20:08,080 Speaker 1: more shows just like this. So if you've asked me 342 00:20:08,080 --> 00:20:12,040 Speaker 1: a question through social media, through my website, I will 343 00:20:12,119 --> 00:20:14,560 Speaker 1: get to that question in a show. All right. So 344 00:20:15,080 --> 00:20:17,560 Speaker 1: there's these are just there's six questions, but there's such 345 00:20:17,600 --> 00:20:20,240 Speaker 1: a great mix, and this one I expect. I love 346 00:20:20,280 --> 00:20:23,560 Speaker 1: them all, but this one I love even more for 347 00:20:23,600 --> 00:20:25,879 Speaker 1: this reason. So here it is. I have a question. 348 00:20:26,119 --> 00:20:29,879 Speaker 1: How does having a physical job factor into your overall 349 00:20:29,920 --> 00:20:33,080 Speaker 1: fitness program? Every day, I walk about ten to fifteen 350 00:20:33,080 --> 00:20:37,920 Speaker 1: thousand steps. My job requires frequent lifting of forty pounds. 351 00:20:38,000 --> 00:20:40,320 Speaker 1: On an average day, I am on my feet six 352 00:20:40,359 --> 00:20:42,160 Speaker 1: out of eight hours a day. Can you see where 353 00:20:42,160 --> 00:20:44,240 Speaker 1: we're going here. Now this I bolded because it's so 354 00:20:44,280 --> 00:20:46,840 Speaker 1: important and I put it in italics. Not trying to 355 00:20:46,880 --> 00:20:52,000 Speaker 1: replace actual exercise, just wondering what role it plays. And thanks, 356 00:20:52,119 --> 00:20:54,760 Speaker 1: uh here, thanks for all the awesome info in a 357 00:20:54,760 --> 00:20:59,479 Speaker 1: new way to torture my wife. Uh, not trying to 358 00:20:59,600 --> 00:21:03,760 Speaker 1: replay lace actual exercise. So I keep going back to 359 00:21:03,840 --> 00:21:05,919 Speaker 1: the analogy as if this was at a party. This 360 00:21:05,960 --> 00:21:07,600 Speaker 1: guy came up to me at a party. Good dude, 361 00:21:07,600 --> 00:21:11,080 Speaker 1: you're killing it. You're killing it. And I always talk 362 00:21:11,119 --> 00:21:13,200 Speaker 1: about the Blue Zones because it is such a great 363 00:21:13,240 --> 00:21:18,480 Speaker 1: example of anecdotal, really strong anecdotal, along with the science. 364 00:21:18,480 --> 00:21:20,880 Speaker 1: Blue Zones a book about different regions in the world 365 00:21:20,960 --> 00:21:25,040 Speaker 1: where clusters of people live ridiculously long time past one. 366 00:21:25,680 --> 00:21:27,280 Speaker 1: You know many of them, and what do they have 367 00:21:27,320 --> 00:21:29,080 Speaker 1: in common? Well, guess what they all have in common. 368 00:21:29,520 --> 00:21:34,160 Speaker 1: They don't go to the gym. They have really active lifestyles. Now, yes, 369 00:21:34,440 --> 00:21:38,200 Speaker 1: the gym can be important because we are sitting so long. 370 00:21:38,400 --> 00:21:41,200 Speaker 1: You are not, sir. You are on your feet six 371 00:21:41,240 --> 00:21:43,800 Speaker 1: out of eight hours a day. You are lifting forty pounds. 372 00:21:43,960 --> 00:21:47,040 Speaker 1: You have an amazing job. You are probably gonna live 373 00:21:47,280 --> 00:21:50,879 Speaker 1: if you control all your other factors a really long time. 374 00:21:51,240 --> 00:21:54,000 Speaker 1: And the fact that you apologize not trying to replace 375 00:21:54,080 --> 00:22:00,199 Speaker 1: actual exercise is funny, is interesting, but I'm not surprised. 376 00:22:00,960 --> 00:22:05,119 Speaker 1: I'm not surprised. So if you are walking ten thousand, 377 00:22:05,200 --> 00:22:07,600 Speaker 1: fifteen thousand steps just in your job and again on 378 00:22:07,640 --> 00:22:11,040 Speaker 1: your feet and lifting forty pounds, forty pounds is heavy. Uh, 379 00:22:11,119 --> 00:22:15,000 Speaker 1: the gym is not your biggest concern because that is 380 00:22:15,000 --> 00:22:17,479 Speaker 1: where we get healthy people. Listen to the show I 381 00:22:17,520 --> 00:22:22,520 Speaker 1: did on neat non exercise activity Thermogenesis. Then listen to 382 00:22:22,560 --> 00:22:24,880 Speaker 1: the show I did about you Can't outrun your four 383 00:22:25,359 --> 00:22:28,720 Speaker 1: These all play into one another. It all is for 384 00:22:28,920 --> 00:22:33,560 Speaker 1: reason people. So yes, exercise at the gym and at 385 00:22:33,600 --> 00:22:38,080 Speaker 1: home is valuable, but what you do outside those You know, 386 00:22:38,720 --> 00:22:40,520 Speaker 1: if you exercise, if you go to the gym three 387 00:22:40,640 --> 00:22:43,359 Speaker 1: four times a week for an hour, how many other 388 00:22:43,800 --> 00:22:46,399 Speaker 1: hours in the day do you have to sit on 389 00:22:46,440 --> 00:22:50,680 Speaker 1: your button, do nothing and eat unhealthy foods. So, yes, 390 00:22:51,040 --> 00:22:55,320 Speaker 1: the gym is important because we have to counteract all 391 00:22:55,440 --> 00:22:59,879 Speaker 1: the sitting, but it has to be an adjunct. The 392 00:23:00,040 --> 00:23:02,320 Speaker 1: jim is an adjunct to me. It's a supplement to 393 00:23:02,480 --> 00:23:06,800 Speaker 1: everything else you do throughout the day. So, sir, you 394 00:23:06,880 --> 00:23:09,960 Speaker 1: are killing it. But let me say this before you 395 00:23:10,000 --> 00:23:13,800 Speaker 1: know finish answering this question. I want to finish by saying, 396 00:23:14,480 --> 00:23:18,040 Speaker 1: if you're a client of mine, we'd figure out what 397 00:23:18,080 --> 00:23:20,240 Speaker 1: you are you like, what are you doing with that 398 00:23:20,320 --> 00:23:22,440 Speaker 1: forty pounds? So I want to make sure that we 399 00:23:22,520 --> 00:23:26,640 Speaker 1: strengthen you and we stretch you. So because you are 400 00:23:27,040 --> 00:23:29,600 Speaker 1: on your feet and lifting heavy things throughout the day, 401 00:23:29,880 --> 00:23:32,159 Speaker 1: going to make sure that you're lifting things correctly. So 402 00:23:32,160 --> 00:23:34,040 Speaker 1: we're gonna look at your form. We are going to 403 00:23:34,119 --> 00:23:38,879 Speaker 1: get your core really strong, really strong, because my guess 404 00:23:38,920 --> 00:23:42,800 Speaker 1: is that forty pounds is being moved in difficult ways 405 00:23:43,080 --> 00:23:46,760 Speaker 1: three planes, right, bending down, picking up, So we want 406 00:23:46,760 --> 00:23:49,920 Speaker 1: to make sure your core is super strong. And then 407 00:23:49,960 --> 00:23:52,840 Speaker 1: the exercises you do are going to be the adjunct 408 00:23:53,240 --> 00:23:55,720 Speaker 1: to what you do all day. And then we're gonna 409 00:23:55,760 --> 00:23:59,359 Speaker 1: stretch you. Make sure you have a good flexibility program 410 00:23:59,359 --> 00:24:02,520 Speaker 1: because I'm guest sing two that you may be tight 411 00:24:02,680 --> 00:24:05,960 Speaker 1: just by doing the same repetitive movements. But here's a 412 00:24:06,000 --> 00:24:08,920 Speaker 1: final thing too, stretching big debate that a whole show 413 00:24:08,920 --> 00:24:12,520 Speaker 1: on that movement. It's one of the best things you 414 00:24:12,520 --> 00:24:15,639 Speaker 1: can do for flexibility, even lifting things. But we get tight. 415 00:24:16,720 --> 00:24:18,560 Speaker 1: We get tight for two reasons, as I said in 416 00:24:18,560 --> 00:24:20,920 Speaker 1: that show, too much of the same movement and too 417 00:24:20,960 --> 00:24:25,240 Speaker 1: little repetitive over and over. Things get short. We're not moving. 418 00:24:25,840 --> 00:24:29,399 Speaker 1: So that's it, sir. You are killing it in a 419 00:24:29,440 --> 00:24:33,080 Speaker 1: good way. How lucky that you have that great job, 420 00:24:33,480 --> 00:24:35,400 Speaker 1: that you're not stuck behind the desk all day long 421 00:24:35,440 --> 00:24:38,679 Speaker 1: as so many people are. So you are not replacing 422 00:24:38,720 --> 00:24:41,480 Speaker 1: actual exercise. You are exercising. You are doing one of 423 00:24:41,520 --> 00:24:45,720 Speaker 1: the most important things. You are being active throughout the day. Okay, 424 00:24:45,840 --> 00:24:51,520 Speaker 1: So your workouts are to compliment and and help just 425 00:24:51,680 --> 00:24:55,199 Speaker 1: correct anything that's going on with your body as a 426 00:24:55,280 --> 00:24:58,159 Speaker 1: result of what you are doing throughout the day. But 427 00:24:58,240 --> 00:25:03,560 Speaker 1: that's your exercise. Awesome, love it alright. Got great mix 428 00:25:03,560 --> 00:25:07,679 Speaker 1: of questions here. Number five. I've been running competitively for 429 00:25:07,760 --> 00:25:11,840 Speaker 1: a while forty five plus years, and I'm starting to 430 00:25:11,880 --> 00:25:14,880 Speaker 1: have recurrent calf strains. I see people with a calf 431 00:25:14,960 --> 00:25:18,560 Speaker 1: compression socks and wondered what your take is on using them. 432 00:25:18,760 --> 00:25:21,840 Speaker 1: Do they help anything or they just fashion statements? Do 433 00:25:21,920 --> 00:25:25,280 Speaker 1: they hurt anything? And I underlined that because that is 434 00:25:25,320 --> 00:25:29,120 Speaker 1: such a smart question. Uh So, there's so much here, 435 00:25:29,840 --> 00:25:31,399 Speaker 1: There's so much here, and this is the question I 436 00:25:31,440 --> 00:25:33,520 Speaker 1: was talking about. I'm gonna about three podcasts that come 437 00:25:33,520 --> 00:25:36,119 Speaker 1: out of this one question. I already have you know 438 00:25:36,400 --> 00:25:38,679 Speaker 1: a bunch of these topics ready to go, and just 439 00:25:38,760 --> 00:25:41,800 Speaker 1: reiterates how important they are. I get this question all 440 00:25:41,840 --> 00:25:45,719 Speaker 1: the time, all the time. And back to that client, 441 00:25:46,200 --> 00:25:50,040 Speaker 1: who's the first chapter in my book Calf Issues Men. 442 00:25:50,560 --> 00:25:55,240 Speaker 1: As we get older, calf strains are so common. Why 443 00:25:55,440 --> 00:25:59,479 Speaker 1: is the question right? One of my just things that 444 00:25:59,520 --> 00:26:03,960 Speaker 1: I have seen over the years interpretations of that is 445 00:26:04,000 --> 00:26:07,480 Speaker 1: that we are losing those fast twitch muscle fiber connections. 446 00:26:07,480 --> 00:26:11,000 Speaker 1: In other words, we are you know, you're lifting weights, 447 00:26:11,080 --> 00:26:13,000 Speaker 1: you may be on an elliptical, but then you go 448 00:26:13,040 --> 00:26:16,040 Speaker 1: out and you try to play tennis or basketball or 449 00:26:16,119 --> 00:26:19,600 Speaker 1: play with the kids. Sudden starts and stops, lateral movements, 450 00:26:20,080 --> 00:26:24,959 Speaker 1: quick piometric uh, you know, muscle movements. You're asking your 451 00:26:24,960 --> 00:26:28,199 Speaker 1: body to react quickly in many different directions, and the 452 00:26:28,280 --> 00:26:32,119 Speaker 1: calf quite often bears the brunt of that and you 453 00:26:32,160 --> 00:26:34,600 Speaker 1: tweak it and that hurts, and that stays around for 454 00:26:34,640 --> 00:26:37,000 Speaker 1: a while. So there are two things going on. Here 455 00:26:37,000 --> 00:26:38,760 Speaker 1: are two ways I want to answer this, and I 456 00:26:39,320 --> 00:26:41,800 Speaker 1: literally have gotten this question that so many cocktail parties 457 00:26:42,160 --> 00:26:45,560 Speaker 1: so we gotta figure out so the calf compression sucks. 458 00:26:46,440 --> 00:26:49,040 Speaker 1: They can help me backtrack a little bit. I gotta 459 00:26:49,040 --> 00:26:52,680 Speaker 1: figure out the cause, right, and that's so often not done. 460 00:26:52,760 --> 00:26:56,959 Speaker 1: So strength training is going to help you, and I 461 00:26:57,000 --> 00:27:01,200 Speaker 1: want you to do strength training for your haves, calf raises, 462 00:27:01,240 --> 00:27:04,920 Speaker 1: you know, a couple exercises for your calves to strengthen them. 463 00:27:05,000 --> 00:27:08,120 Speaker 1: And then here though, is the huge takeaway that has 464 00:27:08,160 --> 00:27:12,119 Speaker 1: worked wonders with so many clients of mine over the years, 465 00:27:12,880 --> 00:27:15,560 Speaker 1: and is a secure all Absolutely not panasa, there's no 466 00:27:15,600 --> 00:27:21,160 Speaker 1: such thing. But found incredible, incredible success with this over time. 467 00:27:21,200 --> 00:27:23,880 Speaker 1: But you have to be progressive. So it's biometrics. So 468 00:27:24,400 --> 00:27:27,800 Speaker 1: it is jumping up and down off a box. Here's 469 00:27:27,800 --> 00:27:30,480 Speaker 1: the thing though, not six ft, not five ft, not 470 00:27:30,680 --> 00:27:33,440 Speaker 1: four ft. Basically as high as your knees is where 471 00:27:33,440 --> 00:27:36,760 Speaker 1: I want you to kind of start and stay. So 472 00:27:37,240 --> 00:27:40,480 Speaker 1: a sturdy box, not a wood box, not a metal box, 473 00:27:40,480 --> 00:27:43,000 Speaker 1: because when you miss, I don't want you to get 474 00:27:43,080 --> 00:27:46,000 Speaker 1: those injuries that Dr Brad Schoenfeld and I talked about 475 00:27:46,400 --> 00:27:50,159 Speaker 1: or no it was no, I'm wrong, Oh it'll come 476 00:27:50,200 --> 00:27:53,080 Speaker 1: to me. Uh, Mike Boil we talked about that. So 477 00:27:53,280 --> 00:27:57,639 Speaker 1: something softer plastic rubber. They make them now. And I 478 00:27:57,680 --> 00:27:59,840 Speaker 1: want you to step back off, So you jump up 479 00:27:59,840 --> 00:28:02,760 Speaker 1: on of the box, you step back off, because jumping 480 00:28:02,760 --> 00:28:05,639 Speaker 1: back off, if you're you're a high level athlete, you 481 00:28:05,680 --> 00:28:08,840 Speaker 1: can do that. Not to do what I'm trying to 482 00:28:08,840 --> 00:28:11,639 Speaker 1: do right now though, all right, So jump up, step 483 00:28:11,640 --> 00:28:15,840 Speaker 1: back off. One to three sets. Tend to fifteen repetitions. Okay, 484 00:28:15,920 --> 00:28:18,880 Speaker 1: you're gonna get your body and your calves and those 485 00:28:18,920 --> 00:28:24,080 Speaker 1: fast twitch muscle fibers moving, strengthening and reacting in the 486 00:28:24,080 --> 00:28:26,119 Speaker 1: way you want them to when you want them to, 487 00:28:26,600 --> 00:28:29,160 Speaker 1: all right, And then one other one, so you've got 488 00:28:29,160 --> 00:28:31,960 Speaker 1: the box around your knee height, and then I want 489 00:28:32,080 --> 00:28:35,720 Speaker 1: just something like one step one or two inches off 490 00:28:35,760 --> 00:28:37,360 Speaker 1: the ground. I want you to do the same thing 491 00:28:37,440 --> 00:28:40,959 Speaker 1: with single leg super challenging, especially as we get older, 492 00:28:41,480 --> 00:28:45,680 Speaker 1: but that unilateral work is so important. So one or 493 00:28:45,720 --> 00:28:49,280 Speaker 1: two inches off the ground, one of three sets. Tend 494 00:28:49,280 --> 00:28:52,560 Speaker 1: to fifteen repetitions, one leg at a time. All right, 495 00:28:53,080 --> 00:28:55,080 Speaker 1: and now to the compression socks. And I love the 496 00:28:55,080 --> 00:28:57,240 Speaker 1: way you worded this. Do they help anything or they 497 00:28:57,280 --> 00:28:59,959 Speaker 1: just fashion statements? Gonna do this in a whole another podcast. 498 00:29:00,040 --> 00:29:02,360 Speaker 1: And I know some people say Tom stopped alluding to 499 00:29:02,400 --> 00:29:06,880 Speaker 1: shows yet. Well it's not here yet. But your question, 500 00:29:07,320 --> 00:29:10,880 Speaker 1: your final question, do they hurt anything? No, So, like 501 00:29:11,000 --> 00:29:14,160 Speaker 1: everything else in fitness, there's mixed research and I will 502 00:29:14,200 --> 00:29:17,440 Speaker 1: talk about that in the new podcast when I talk 503 00:29:17,480 --> 00:29:21,320 Speaker 1: about compression sucks and compression gears generally utilized for two things, 504 00:29:21,880 --> 00:29:26,840 Speaker 1: increased performance and increase recovery. And let me finish with this. 505 00:29:26,960 --> 00:29:29,360 Speaker 1: You know, when I first started doing iron Man triathlons, 506 00:29:29,400 --> 00:29:31,360 Speaker 1: no one used them. Then all of a sudden everyone 507 00:29:31,440 --> 00:29:34,920 Speaker 1: was wearing them triathlons, marathons and everything. And then some 508 00:29:34,960 --> 00:29:37,840 Speaker 1: people still use them, but then they were wearing them 509 00:29:37,880 --> 00:29:41,440 Speaker 1: before and after the race to recover. So your final 510 00:29:41,520 --> 00:29:43,640 Speaker 1: question is do they hurt anything? Not that I've ever 511 00:29:43,640 --> 00:29:47,520 Speaker 1: seen or read any research on. So they may improve performance, 512 00:29:47,520 --> 00:29:51,960 Speaker 1: we'll talk about that again different show. They may improve recovery. 513 00:29:52,040 --> 00:29:54,440 Speaker 1: Here's the thing. They feel good. And if you think 514 00:29:54,440 --> 00:29:57,800 Speaker 1: they're working and they help you mentally, that is fine, 515 00:29:57,840 --> 00:30:01,200 Speaker 1: and they're not or five hundred dollars or three hundred 516 00:30:01,200 --> 00:30:04,520 Speaker 1: dollars is so many recovery things are so for a 517 00:30:04,640 --> 00:30:08,280 Speaker 1: relatively inexpensive investment, and as long as you're okay with 518 00:30:08,320 --> 00:30:10,720 Speaker 1: the fashion statement that's a huge part of it too. 519 00:30:11,040 --> 00:30:13,320 Speaker 1: You try them out, try them out, see how they 520 00:30:13,320 --> 00:30:17,400 Speaker 1: work for you. But we gotta strengthen, so it's not 521 00:30:17,440 --> 00:30:20,120 Speaker 1: the cure. All We got to figure out why you 522 00:30:20,160 --> 00:30:23,560 Speaker 1: have the strain, right, And my guess is again it's 523 00:30:23,560 --> 00:30:28,160 Speaker 1: a strength imbalance. It's a a piometric solution, and I 524 00:30:28,240 --> 00:30:35,480 Speaker 1: have found great success with biometric box jumps, bilateral and unilateral. Okay, awesome, 525 00:30:36,360 --> 00:30:40,280 Speaker 1: I guess I'm leaving these questions. Final question, can you 526 00:30:40,280 --> 00:30:42,480 Speaker 1: please do a show on recovery and the best ways 527 00:30:42,480 --> 00:30:45,440 Speaker 1: to recover? And uh, there's a lot in here. Obviously, 528 00:30:45,560 --> 00:30:47,960 Speaker 1: also had to mix up training methods. How to mix 529 00:30:48,000 --> 00:30:52,560 Speaker 1: up training methods to reduce soreness, the value of foam, rolling, walking, etcetera. 530 00:30:53,040 --> 00:30:55,000 Speaker 1: I do cardio three to four times per week and 531 00:30:55,040 --> 00:30:57,520 Speaker 1: strength training three times per week. I'm thirty six years old, 532 00:30:57,560 --> 00:31:00,600 Speaker 1: recently got back into strength training, but find hamstrings are 533 00:31:00,600 --> 00:31:03,520 Speaker 1: always sore and quads from time to time. All right, 534 00:31:04,000 --> 00:31:05,800 Speaker 1: kind of what going on here, But again I'm gonna 535 00:31:05,840 --> 00:31:10,000 Speaker 1: pull out what they're asking about. Thirty six recently got 536 00:31:10,040 --> 00:31:13,440 Speaker 1: back into strength training, but find hamstrings are always sore 537 00:31:13,440 --> 00:31:17,400 Speaker 1: and quads from time to time. Soreness says, Okay, remember 538 00:31:17,600 --> 00:31:20,520 Speaker 1: did that show and delayed onset muscle sore nous the 539 00:31:20,760 --> 00:31:24,680 Speaker 1: center contractions. That is a huge part of soreness. It's 540 00:31:24,720 --> 00:31:27,720 Speaker 1: not lactic acid to the show on that. So what 541 00:31:27,920 --> 00:31:31,640 Speaker 1: is making this person sore? Uh? They're doing cardio, they 542 00:31:31,640 --> 00:31:34,200 Speaker 1: said three to four times per week and strength training 543 00:31:34,240 --> 00:31:36,120 Speaker 1: three times per weeks. So I love that mix, by 544 00:31:36,120 --> 00:31:39,080 Speaker 1: the way, but they just recently got back into strength training, 545 00:31:39,120 --> 00:31:41,000 Speaker 1: So my question would be how many weeks you know? 546 00:31:41,120 --> 00:31:44,080 Speaker 1: Is it just a couple? Sounds like if they say recent, 547 00:31:44,320 --> 00:31:47,840 Speaker 1: so you're gonna be sore. We all know that either 548 00:31:47,880 --> 00:31:50,440 Speaker 1: when you start for the first time, or take time off, 549 00:31:50,560 --> 00:31:53,680 Speaker 1: or do something totally different, we all get sore. And 550 00:31:53,720 --> 00:31:56,920 Speaker 1: I love that sore nous to be honest, but there's 551 00:31:56,920 --> 00:31:59,920 Speaker 1: a difference between sore and pain. So what they're saying 552 00:32:00,120 --> 00:32:04,000 Speaker 1: or two is uh, hamstrings are always sore and quads 553 00:32:04,040 --> 00:32:07,080 Speaker 1: from time to time. So the short answer to this, 554 00:32:07,320 --> 00:32:10,160 Speaker 1: we're at a party, you ask me this question. I 555 00:32:10,200 --> 00:32:14,240 Speaker 1: want you to do a good mix of lower body exercises. 556 00:32:14,320 --> 00:32:16,920 Speaker 1: Don't go too heavy. So that is a question too. 557 00:32:17,720 --> 00:32:21,120 Speaker 1: Is this person going super heavy, especially at the start? 558 00:32:21,560 --> 00:32:25,520 Speaker 1: You don't have to, especially when you're starting out depending 559 00:32:25,560 --> 00:32:29,320 Speaker 1: on your goals. So I want lunges, I want squats, 560 00:32:29,400 --> 00:32:32,680 Speaker 1: I want unilateral exercises, I want a lot of body 561 00:32:32,720 --> 00:32:38,480 Speaker 1: weight to really build that base of strength. And then 562 00:32:39,280 --> 00:32:42,360 Speaker 1: you know, then the question is tightness. She says sore. 563 00:32:42,440 --> 00:32:46,120 Speaker 1: She's not really saying tight, she's saying sore. So I 564 00:32:46,320 --> 00:32:50,440 Speaker 1: think my guess is educated guests with the limited information 565 00:32:50,480 --> 00:32:53,320 Speaker 1: here just got back into strength training. That's one reason 566 00:32:53,600 --> 00:32:56,400 Speaker 1: this person sore. And then the question is are you 567 00:32:56,520 --> 00:33:00,280 Speaker 1: lifting super heavy? Be careful with that and just make 568 00:33:00,360 --> 00:33:04,400 Speaker 1: sure you do a great mix of lower body strength work, 569 00:33:05,240 --> 00:33:07,720 Speaker 1: and then you need to recover. So ideally, if they're 570 00:33:07,720 --> 00:33:10,880 Speaker 1: doing strength training three times a week Monday, Wednesday, Friday, 571 00:33:11,040 --> 00:33:15,520 Speaker 1: Monday Wednesday, Saturday, need that recovery time in between. Right, 572 00:33:15,560 --> 00:33:18,440 Speaker 1: But you're gonna be sore. Sore is okay? Sore is 573 00:33:18,440 --> 00:33:22,080 Speaker 1: is the body you know you you did the overload 574 00:33:22,080 --> 00:33:25,800 Speaker 1: principle correctly. You don't want to be too sore. You 575 00:33:25,800 --> 00:33:27,720 Speaker 1: don't want to be sore all the time. So it 576 00:33:27,800 --> 00:33:30,200 Speaker 1: is a great question. But you just got back into 577 00:33:30,240 --> 00:33:33,760 Speaker 1: strength training. My guess is stick with it. Mix up 578 00:33:33,880 --> 00:33:38,600 Speaker 1: your routines, use appropriate amounts of weight, do a nice 579 00:33:38,640 --> 00:33:41,760 Speaker 1: full body workout with UH, if you're doing it three 580 00:33:41,800 --> 00:33:43,680 Speaker 1: days a week, I would generally want you to be 581 00:33:43,720 --> 00:33:46,000 Speaker 1: doing a full body workout every day. If you went 582 00:33:46,080 --> 00:33:47,960 Speaker 1: four days a week to strength training, you could go 583 00:33:48,080 --> 00:33:50,600 Speaker 1: upper body lower body, upper body, lower body. That would 584 00:33:50,600 --> 00:33:54,600 Speaker 1: be a way to split it up. But UH, all 585 00:33:54,640 --> 00:33:57,320 Speaker 1: of the other things you talked about, foam rolling, walking, 586 00:33:57,640 --> 00:34:00,960 Speaker 1: you can try all of those things, and generally speaking, 587 00:34:01,000 --> 00:34:04,040 Speaker 1: they're gonna help a little bit. But by and large, 588 00:34:04,080 --> 00:34:07,040 Speaker 1: as I talked about when you do strength training and 589 00:34:07,080 --> 00:34:10,080 Speaker 1: the e centric contraction, that is tiny little muscle tears 590 00:34:10,160 --> 00:34:12,880 Speaker 1: in your muscle tissue and they just have to repair. 591 00:34:13,680 --> 00:34:16,680 Speaker 1: So mix it up, make sure you're recovering, you're not 592 00:34:16,719 --> 00:34:20,680 Speaker 1: pushing it too hard, and you will be fine. All right. 593 00:34:21,080 --> 00:34:24,680 Speaker 1: Such great questions, such great questions, So keep them coming. 594 00:34:24,760 --> 00:34:28,200 Speaker 1: I love hearing from you. And again I have so 595 00:34:28,239 --> 00:34:31,440 Speaker 1: many great ones to answer in future shows, and I 596 00:34:31,520 --> 00:34:33,279 Speaker 1: love kind of mixing them up so you get a 597 00:34:33,280 --> 00:34:36,440 Speaker 1: mix of everything. Here. We talked about fasting, talked about 598 00:34:36,560 --> 00:34:41,600 Speaker 1: you know, exercising workouts for your body type, older fitness. Gosh, 599 00:34:41,600 --> 00:34:45,520 Speaker 1: you got it all here. Um, having a really active job, 600 00:34:46,560 --> 00:34:49,000 Speaker 1: is that exercise or felt guilty for not going to 601 00:34:49,040 --> 00:34:54,640 Speaker 1: the gym. Calf strains so common, and recovery. Recovery is, 602 00:34:54,719 --> 00:34:58,760 Speaker 1: as I've talked about another show, is a huge new market. 603 00:34:58,840 --> 00:35:03,319 Speaker 1: There's it's just a sploated and you know, you gotta 604 00:35:03,360 --> 00:35:06,200 Speaker 1: be careful. And that's why when we talked about the 605 00:35:06,320 --> 00:35:10,239 Speaker 1: calf strains and recovery, uh, you know methods for that 606 00:35:10,360 --> 00:35:14,120 Speaker 1: compression socks really cheap alternative. Now there are boots that 607 00:35:14,160 --> 00:35:17,440 Speaker 1: cost thousands of dollars. There's so many different things that 608 00:35:17,440 --> 00:35:22,200 Speaker 1: are really expensive, massage guns, and people reach out to 609 00:35:22,200 --> 00:35:26,680 Speaker 1: me about those two. That's why I love his final question, 610 00:35:26,760 --> 00:35:29,760 Speaker 1: do they hurt anything? As long as they're not hurting 611 00:35:29,800 --> 00:35:32,160 Speaker 1: you and you're not spending too much money that you 612 00:35:32,200 --> 00:35:35,520 Speaker 1: don't have. You gotta try a lot of different things, 613 00:35:37,560 --> 00:35:42,400 Speaker 1: and that's the huge issue with fitness and nutrition and 614 00:35:42,480 --> 00:35:46,040 Speaker 1: the etiology of pain and recovery. I can't tell you 615 00:35:46,080 --> 00:35:48,000 Speaker 1: how many times perfect way to kind of bring this 616 00:35:48,120 --> 00:35:50,919 Speaker 1: all home, someone will say, had this issue and then 617 00:35:50,960 --> 00:35:54,000 Speaker 1: I put on these copper socks and all of a 618 00:35:54,040 --> 00:35:59,920 Speaker 1: sudden just solve my problem. Really, maybe if you had 619 00:36:00,080 --> 00:36:02,600 Speaker 1: done anything and it just run its course and it 620 00:36:02,640 --> 00:36:05,399 Speaker 1: was gonna feel good anyway, I've had those people who said, 621 00:36:05,440 --> 00:36:08,879 Speaker 1: you know, in a marathon mile twenty, I drank the 622 00:36:08,920 --> 00:36:11,880 Speaker 1: orange gatorade, ruined my race. I was finished. It was 623 00:36:11,920 --> 00:36:15,960 Speaker 1: all the orange gatorade. Orange. You go, maybe it was 624 00:36:16,040 --> 00:36:19,560 Speaker 1: mild twenty maybe. So in other words, it is so 625 00:36:19,680 --> 00:36:24,120 Speaker 1: difficult two figure out the absolute causes of so many things. 626 00:36:24,120 --> 00:36:26,360 Speaker 1: And that's why this show exists, and that's why we 627 00:36:26,400 --> 00:36:32,080 Speaker 1: look at all these different studies and all of my 628 00:36:32,200 --> 00:36:35,200 Speaker 1: clients over the years, my experiences with them, my experiences 629 00:36:35,239 --> 00:36:37,200 Speaker 1: with myself, and then we try to make sense of it. 630 00:36:38,440 --> 00:36:41,440 Speaker 1: And any doctor or fitness professional who when you say 631 00:36:41,760 --> 00:36:44,120 Speaker 1: I have planner fasciitists and they'll say, oh, here's the 632 00:36:44,160 --> 00:36:48,319 Speaker 1: absolute reason cause for it, here's the absolute solution. If 633 00:36:48,360 --> 00:36:51,279 Speaker 1: that were if it were that simple, we wouldn't have 634 00:36:51,480 --> 00:36:55,480 Speaker 1: those issues because we know exactly what the causes. There 635 00:36:55,480 --> 00:36:58,560 Speaker 1: are multiple causes and there are multiple solutions. So as 636 00:36:58,600 --> 00:37:00,520 Speaker 1: long as it doesn't hurt you, as long as we 637 00:37:00,600 --> 00:37:06,879 Speaker 1: start intelligently and progress and take it from a scientific 638 00:37:07,040 --> 00:37:11,160 Speaker 1: perspective along with what works and what doesn't, then we're 639 00:37:11,160 --> 00:37:13,480 Speaker 1: gonna get you there. All right, enough, thank you so 640 00:37:13,560 --> 00:37:16,120 Speaker 1: much for all these questions. Hope you enjoy these listener 641 00:37:16,200 --> 00:37:19,120 Speaker 1: mailbag shows I do. I love hearing from you. There 642 00:37:19,160 --> 00:37:23,799 Speaker 1: are no dumb questions. I hate even using the word dumb, 643 00:37:23,800 --> 00:37:25,719 Speaker 1: and I hate using the word hate because my mom 644 00:37:25,719 --> 00:37:27,640 Speaker 1: told me not to use that word many years ago. 645 00:37:28,120 --> 00:37:30,960 Speaker 1: But that's what this show is about. We're gonna make 646 00:37:31,000 --> 00:37:33,960 Speaker 1: sense of it. My only goal with this show is 647 00:37:34,000 --> 00:37:36,560 Speaker 1: to help you be as healthy and as happy as possible. 648 00:37:36,600 --> 00:37:38,959 Speaker 1: That's it. That's it, and I love what I do 649 00:37:39,680 --> 00:37:41,359 Speaker 1: and I'll be doing it for many years to come. 650 00:37:41,800 --> 00:37:43,560 Speaker 1: And I thank you for listening, and I thank you 651 00:37:43,600 --> 00:37:48,040 Speaker 1: for reaching out. And if you have not yet rated 652 00:37:48,040 --> 00:37:49,600 Speaker 1: the show, I would love for you to do that 653 00:37:49,680 --> 00:37:52,839 Speaker 1: if you have time, a couple of seconds and any 654 00:37:52,920 --> 00:37:55,920 Speaker 1: questions or comments, Tom h fit my Instagram as well 655 00:37:55,920 --> 00:37:59,360 Speaker 1: as my Twitter, and you can go right to Fitness Disrupted. 656 00:37:59,440 --> 00:38:01,239 Speaker 1: Many of you are emailing me through the site. I 657 00:38:01,400 --> 00:38:05,319 Speaker 1: love that as well. Questions keep them coming. I love it. 658 00:38:05,560 --> 00:38:09,600 Speaker 1: And there are too many myths, and they thanks to 659 00:38:09,640 --> 00:38:12,480 Speaker 1: social media, they persist more so than ever before. So 660 00:38:12,640 --> 00:38:16,000 Speaker 1: we're gonna get through them. And I am living proof 661 00:38:16,000 --> 00:38:18,719 Speaker 1: of one that at fifty one and many races, you 662 00:38:18,800 --> 00:38:21,880 Speaker 1: can be super healthy regardless of your age. And what 663 00:38:21,920 --> 00:38:24,000 Speaker 1: you've done. You just have to be smart and follow 664 00:38:24,480 --> 00:38:28,000 Speaker 1: excessive moderation. Thank you for listening. I am Tom Holland, 665 00:38:28,080 --> 00:38:32,560 Speaker 1: exercise physiologist. I have an awesome day. Thank you for listening, 666 00:38:33,120 --> 00:38:42,160 Speaker 1: and believe in yourself. Fitness Disrupted is a production of 667 00:38:42,200 --> 00:38:45,600 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 668 00:38:46,000 --> 00:38:49,440 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 669 00:38:49,520 --> 00:38:51,040 Speaker 1: you listen to your favorite shows.