1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,479 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:18,480 --> 00:00:22,239 Speaker 1: want to thank all of you listeners, especially those who 4 00:00:22,280 --> 00:00:27,040 Speaker 1: have listened for a while. As of today, this show 5 00:00:27,200 --> 00:00:34,400 Speaker 1: has exceeded three million downloads, pretty darn amazing just a 6 00:00:34,400 --> 00:00:37,440 Speaker 1: couple of years time. So thank you, thank you, thank 7 00:00:37,479 --> 00:00:41,760 Speaker 1: you all over the world. It's also incredible, is you 8 00:00:41,760 --> 00:00:45,920 Speaker 1: know you can see I can see where the listeners are, 9 00:00:46,000 --> 00:00:50,160 Speaker 1: just the metrics available. It's incredible. And as I've said 10 00:00:50,680 --> 00:00:54,760 Speaker 1: in every podcast, I love what I do. I love 11 00:00:54,840 --> 00:01:00,160 Speaker 1: my job and my one goal, main goal is to 12 00:01:00,560 --> 00:01:03,520 Speaker 1: help you live your best life, and by default myself 13 00:01:03,560 --> 00:01:06,759 Speaker 1: as well a little biased in that regard. I want 14 00:01:06,840 --> 00:01:10,600 Speaker 1: us all to have the best information so that we 15 00:01:10,640 --> 00:01:14,920 Speaker 1: can live long and those years are quality years. And 16 00:01:14,959 --> 00:01:17,000 Speaker 1: I have the best audience. I have to say that 17 00:01:17,080 --> 00:01:20,240 Speaker 1: as well. But you guys are just the smartest and 18 00:01:20,360 --> 00:01:25,119 Speaker 1: the most inquisitive, and you're not falling for the myths 19 00:01:25,120 --> 00:01:28,600 Speaker 1: and the misconceptions that so many are. And I know 20 00:01:28,680 --> 00:01:32,559 Speaker 1: that by the questions you ask, and well a couple 21 00:01:32,560 --> 00:01:37,640 Speaker 1: of things, the questions you ask and also the results 22 00:01:37,720 --> 00:01:41,640 Speaker 1: that you're sharing that you've listened to the show, that 23 00:01:41,760 --> 00:01:47,360 Speaker 1: you've started to put certain things into practice slowly. There's 24 00:01:47,400 --> 00:01:49,680 Speaker 1: a lot of information I've given you over the last 25 00:01:49,720 --> 00:01:52,040 Speaker 1: couple of years, and it's not all meant to be 26 00:01:52,080 --> 00:01:55,120 Speaker 1: done at once, and you're gonna figure out what works 27 00:01:55,120 --> 00:01:58,640 Speaker 1: for you in certain ways because there is no one way. 28 00:01:58,760 --> 00:02:02,920 Speaker 1: And those direct messages emails are just amazing, and thank 29 00:02:02,960 --> 00:02:06,400 Speaker 1: you for for taking the time to send them. And finally, 30 00:02:06,440 --> 00:02:09,320 Speaker 1: one of the other just signs you guys are the 31 00:02:09,360 --> 00:02:14,080 Speaker 1: best men and women is that you send me studies 32 00:02:14,639 --> 00:02:18,480 Speaker 1: so many to get to and I will in these 33 00:02:18,520 --> 00:02:23,240 Speaker 1: shows not just directly back to you, but every single question, 34 00:02:23,280 --> 00:02:25,359 Speaker 1: every single study that you guys have shared with me 35 00:02:26,560 --> 00:02:29,560 Speaker 1: or worth talking about here. And so thank you, Thank 36 00:02:29,560 --> 00:02:31,639 Speaker 1: you for all that, thank you for all the support, 37 00:02:31,840 --> 00:02:36,320 Speaker 1: and hopefully many many years to come. And today's podcast 38 00:02:36,680 --> 00:02:40,120 Speaker 1: came out of a couple different concepts and reasons for 39 00:02:40,240 --> 00:02:43,720 Speaker 1: doing and one was the three million downloads. And I 40 00:02:43,760 --> 00:02:47,720 Speaker 1: looked at what the most popular show was up until now, 41 00:02:48,919 --> 00:02:52,840 Speaker 1: and it is drum roll Please can you build muscle 42 00:02:52,880 --> 00:02:59,440 Speaker 1: at Home? And I'm so happy that that my voice 43 00:02:59,480 --> 00:03:03,480 Speaker 1: just we're gonna keep that in. Did you hear that? 44 00:03:04,080 --> 00:03:07,040 Speaker 1: Oh do my Peter Brady, We're not editing that out. 45 00:03:07,280 --> 00:03:11,080 Speaker 1: Keep that in. It's like my first fitness videos shot 46 00:03:11,080 --> 00:03:14,240 Speaker 1: in real time because I wanted people to see the 47 00:03:14,400 --> 00:03:18,720 Speaker 1: mistakes and the sweat. This is reality fitness people. We'll 48 00:03:18,760 --> 00:03:22,160 Speaker 1: let it out things that you know are different, but 49 00:03:22,240 --> 00:03:25,400 Speaker 1: not not something like that. We're keeping it. Uh where 50 00:03:25,480 --> 00:03:28,880 Speaker 1: was I? Yeah, can you Build Muscle at Home? And 51 00:03:29,880 --> 00:03:33,880 Speaker 1: obviously tied into this crazy world of COVID that we're 52 00:03:35,400 --> 00:03:38,680 Speaker 1: hopefully getting through as I speak, on its tail end. 53 00:03:39,400 --> 00:03:44,720 Speaker 1: But what a great topic and something that will help 54 00:03:44,760 --> 00:03:49,000 Speaker 1: people write no equipment convenience, something I've been preaching forever 55 00:03:49,560 --> 00:03:52,520 Speaker 1: and then started to work with, you know, different fitness companies, 56 00:03:52,520 --> 00:03:57,080 Speaker 1: one in particular that that's what they specialize in, and 57 00:03:57,120 --> 00:03:59,280 Speaker 1: so COVID brought that to the forefront. So it does 58 00:03:59,320 --> 00:04:01,640 Speaker 1: not surprise me. It makes me happy that as of 59 00:04:01,800 --> 00:04:05,120 Speaker 1: right now, number one listened to downloaded show is can 60 00:04:05,160 --> 00:04:08,320 Speaker 1: You Build Muscle at Home? And so off of that, 61 00:04:09,080 --> 00:04:14,120 Speaker 1: I did a bunch of other shows related to body weight. 62 00:04:14,440 --> 00:04:17,599 Speaker 1: One was all about body weight exercises, another one the 63 00:04:17,680 --> 00:04:20,120 Speaker 1: ten Minute body Weight Circuit. And this is what's so 64 00:04:20,320 --> 00:04:22,880 Speaker 1: incredib about the world we live in. I did the 65 00:04:22,920 --> 00:04:26,560 Speaker 1: circuit and I put it on Instagram because it's one 66 00:04:26,560 --> 00:04:29,400 Speaker 1: thing to explain it to you in a podcast. But 67 00:04:29,440 --> 00:04:31,240 Speaker 1: you go, okay, that sounds like fun. I have no 68 00:04:31,320 --> 00:04:33,839 Speaker 1: idea what that one exercises or how do you do that? Well, 69 00:04:33,880 --> 00:04:37,760 Speaker 1: it's there. How amazing that you know we can combine 70 00:04:38,400 --> 00:04:41,280 Speaker 1: the different mediums in that way. And then I did 71 00:04:41,279 --> 00:04:43,760 Speaker 1: a six minute total body weight circuit for those of 72 00:04:43,800 --> 00:04:47,840 Speaker 1: you who don't have ten minutes. Uh, and you can 73 00:04:47,880 --> 00:04:50,160 Speaker 1: always double these up. People, by the way, you can 74 00:04:50,160 --> 00:04:52,000 Speaker 1: do to ten minutes to make it a twenty. You 75 00:04:52,000 --> 00:04:56,000 Speaker 1: can do the ten and the six. It's all about variation. 76 00:04:56,240 --> 00:04:58,719 Speaker 1: And those of you who have listened to podcasts of 77 00:04:58,760 --> 00:05:00,440 Speaker 1: mine in the past know that that is one of 78 00:05:00,440 --> 00:05:06,040 Speaker 1: the top ten recurring themes. Variation, variation. Okay, Yet another 79 00:05:06,320 --> 00:05:08,640 Speaker 1: one I did was the power of body Weight Cardio. 80 00:05:09,480 --> 00:05:13,680 Speaker 1: All right, so today's show our body weight exercises. Enough. 81 00:05:14,160 --> 00:05:16,279 Speaker 1: It's gonna take all of those shows and kind of 82 00:05:17,080 --> 00:05:20,039 Speaker 1: refine it down a little bit more. And what's really interesting, 83 00:05:20,360 --> 00:05:21,800 Speaker 1: or will be I think for many of you, is 84 00:05:21,839 --> 00:05:25,120 Speaker 1: there's two body parts that are problematic. There's two body 85 00:05:25,120 --> 00:05:27,600 Speaker 1: parts that are problematic. If you know exercise science. If 86 00:05:27,600 --> 00:05:31,479 Speaker 1: you know the physiology and what body weight movements we 87 00:05:31,600 --> 00:05:36,320 Speaker 1: can do and what muscle groups they target. These two 88 00:05:36,320 --> 00:05:39,320 Speaker 1: are problematic, but there are fixes, all right, So quick 89 00:05:39,360 --> 00:05:42,040 Speaker 1: break when we come back our body weight exercises, enough 90 00:05:42,880 --> 00:05:46,200 Speaker 1: enough for what will be the question, and then I'll 91 00:05:46,240 --> 00:05:48,640 Speaker 1: get right into it. All right, We'll be right back. 92 00:05:59,160 --> 00:06:02,240 Speaker 1: And so yes, whenever I talk about body weight exercises, 93 00:06:02,320 --> 00:06:05,320 Speaker 1: I talk about how I got started with herschel Walker 94 00:06:05,400 --> 00:06:08,400 Speaker 1: Sports Illustrated article when I was about fourteen, fifteen years old, 95 00:06:08,440 --> 00:06:10,040 Speaker 1: read that he did three hundred push up three hund 96 00:06:10,120 --> 00:06:12,240 Speaker 1: set ups a day. He said he never lifted weights. 97 00:06:12,360 --> 00:06:15,760 Speaker 1: I find that hard to believe looking at his physique 98 00:06:16,200 --> 00:06:20,120 Speaker 1: and what he achieved. Neither here nor there for me. 99 00:06:20,560 --> 00:06:23,960 Speaker 1: I started doing what he did and found incredible results 100 00:06:24,560 --> 00:06:28,000 Speaker 1: in in a couple of months at fifteen years old, 101 00:06:29,279 --> 00:06:31,520 Speaker 1: and I split them up and I obviously wasn't doing 102 00:06:31,880 --> 00:06:34,200 Speaker 1: you know, fifty A set of fifty at a time 103 00:06:34,279 --> 00:06:37,400 Speaker 1: took time, and I did them throughout the day. And 104 00:06:37,480 --> 00:06:39,280 Speaker 1: so this is what I love to bring to you, 105 00:06:39,360 --> 00:06:43,760 Speaker 1: that my philosophy, what I have believed in and been doing, 106 00:06:43,839 --> 00:06:48,120 Speaker 1: both the philosophy and what I perform in my workouts 107 00:06:49,000 --> 00:06:51,159 Speaker 1: I've been doing since I was fifteen years old. The 108 00:06:51,200 --> 00:06:55,919 Speaker 1: micro workouts, the body weight stuff, the excessive moderation, the 109 00:06:56,000 --> 00:06:58,800 Speaker 1: focusing on slower repetitions, all this stuff I'm gonna talk 110 00:06:58,800 --> 00:07:02,560 Speaker 1: about again in a different way, refining down the body 111 00:07:02,600 --> 00:07:07,880 Speaker 1: weight homework out concept so you can maximize your time 112 00:07:07,920 --> 00:07:11,880 Speaker 1: and your results. But I've been doing it. I've been 113 00:07:11,960 --> 00:07:17,760 Speaker 1: doing it, and like I saw that the consistency of 114 00:07:17,800 --> 00:07:24,400 Speaker 1: different abdominal core exercises with just my body worked, and 115 00:07:24,480 --> 00:07:27,840 Speaker 1: that push ups and variations as I will talk about 116 00:07:28,200 --> 00:07:35,080 Speaker 1: done consistently worked, and they're gonna work for you. Okay, 117 00:07:35,160 --> 00:07:40,680 Speaker 1: So can you build muscle at home? Of course? Of course? 118 00:07:41,280 --> 00:07:45,440 Speaker 1: And our body weight exercises enough. This came specifically out 119 00:07:45,440 --> 00:07:48,120 Speaker 1: of a question I saw on Instagram, and it was 120 00:07:48,160 --> 00:07:55,560 Speaker 1: a fellow fitness professional who basically said, no, Now, obviously, 121 00:07:56,040 --> 00:07:57,720 Speaker 1: what are the two words I'm gonna throw out because 122 00:07:57,760 --> 00:08:00,720 Speaker 1: I always do it depends it depends, right, But if 123 00:08:00,760 --> 00:08:03,760 Speaker 1: we just paint it with a broad brush right off 124 00:08:03,760 --> 00:08:06,400 Speaker 1: the top, right, So, our body weight exercise is enough 125 00:08:06,440 --> 00:08:09,280 Speaker 1: to lose weight, yes, our body weight exercises enough to 126 00:08:09,320 --> 00:08:14,640 Speaker 1: build muscle. Yes, our body weight exercises enough to increase 127 00:08:14,720 --> 00:08:21,640 Speaker 1: your strength and fitness and cardio respiratory. Yes, tuality above, yes. Now, 128 00:08:21,640 --> 00:08:23,040 Speaker 1: at the end of the shoa, I'll say where do 129 00:08:23,080 --> 00:08:27,880 Speaker 1: you go from there? And there are obvious steps to take, 130 00:08:27,960 --> 00:08:30,120 Speaker 1: next steps, next equipment. I'll give you those like what 131 00:08:30,160 --> 00:08:35,439 Speaker 1: would you buy, Like what's the cheapest, simplest, most effective 132 00:08:35,840 --> 00:08:39,720 Speaker 1: piece for your home? If you're like, yeah, Tom, I 133 00:08:39,720 --> 00:08:41,400 Speaker 1: get it. I'm gonna do all that you said. I've 134 00:08:41,400 --> 00:08:44,040 Speaker 1: tried all these things. I'm adding it to my exercise arsenal, 135 00:08:44,120 --> 00:08:46,920 Speaker 1: my repertoire. But what's I'll get to that. But the 136 00:08:46,920 --> 00:08:50,320 Speaker 1: short answers, Oh, yes, heck, yes, I have in my note. 137 00:08:51,280 --> 00:08:57,360 Speaker 1: All right, Yes, can you lose weight? Of course, what's 138 00:08:57,400 --> 00:09:02,160 Speaker 1: the goal? What's the science? Raise your heart rate and 139 00:09:02,320 --> 00:09:06,160 Speaker 1: overload your muscles. Anyone who's done a push up or 140 00:09:06,160 --> 00:09:11,480 Speaker 1: a burpie knows that you can do both pretty simply 141 00:09:11,720 --> 00:09:14,440 Speaker 1: in the privacy of your own home with no equipment. 142 00:09:15,280 --> 00:09:21,000 Speaker 1: All right, And when we talk about the gym and 143 00:09:21,080 --> 00:09:24,280 Speaker 1: working at at home. As I've said before, this is 144 00:09:24,320 --> 00:09:27,319 Speaker 1: not an all or nothing proposition, as is so often 145 00:09:27,360 --> 00:09:29,800 Speaker 1: put to you. When it comes to exercise and nutrition. 146 00:09:30,080 --> 00:09:33,480 Speaker 1: You know it's it's one or the other. It's cardio 147 00:09:33,880 --> 00:09:36,600 Speaker 1: or it stopped doing cardio to lose weight. A great, 148 00:09:36,679 --> 00:09:39,680 Speaker 1: great idea. Your your heart is a muscle. It's really important, 149 00:09:40,160 --> 00:09:44,920 Speaker 1: you know. Don't do that. One of the worst brings 150 00:09:44,920 --> 00:09:48,520 Speaker 1: back to actually someone asked me to get worked up. 151 00:09:49,080 --> 00:09:52,360 Speaker 1: It's a specific program they have a big problem with. 152 00:09:52,880 --> 00:09:55,280 Speaker 1: I don't want to mention the name, but basically says 153 00:09:55,320 --> 00:10:00,319 Speaker 1: strength training is stupid and cardio is stupid. But this 154 00:10:00,440 --> 00:10:07,720 Speaker 1: one piece of exercise equipment that's ridiculously priced is not whatever. 155 00:10:08,400 --> 00:10:10,400 Speaker 1: Um one day I'll get to that one, I think. 156 00:10:11,480 --> 00:10:15,880 Speaker 1: But when you work out in the privacy and your 157 00:10:16,000 --> 00:10:19,040 Speaker 1: your own home, if we're talking about the gym versus 158 00:10:19,960 --> 00:10:23,920 Speaker 1: working at home, can you build muscle at home? Yeah, 159 00:10:23,960 --> 00:10:26,520 Speaker 1: you're gonna most likely get more done. Especially in today's world. 160 00:10:26,720 --> 00:10:28,080 Speaker 1: When I go to the gym and see people at 161 00:10:28,080 --> 00:10:30,079 Speaker 1: the gym, thanks to cell phones and stuff, you're getting 162 00:10:30,120 --> 00:10:33,040 Speaker 1: less done. At the gym. You're talking to people, you're 163 00:10:33,040 --> 00:10:36,600 Speaker 1: walking around, you're checking your phone. Still, you're gonna get 164 00:10:36,640 --> 00:10:39,080 Speaker 1: some stuff done, that's awesome. But when you're home, there's 165 00:10:39,200 --> 00:10:42,079 Speaker 1: less of that, right Maybe, I mean you're still checking 166 00:10:42,080 --> 00:10:44,839 Speaker 1: your phone probably, but you're not socializing with people. You're 167 00:10:44,880 --> 00:10:47,439 Speaker 1: more likely in twenty minutes when you have it thirty 168 00:10:47,480 --> 00:10:52,439 Speaker 1: minutes at home probably to get more done. Not everybody, 169 00:10:52,520 --> 00:10:56,600 Speaker 1: but more likely there's less distractions depending on who you are. Again, 170 00:10:56,840 --> 00:11:02,600 Speaker 1: it depends obviously. What's most worton is it's more frequent 171 00:11:02,640 --> 00:11:06,240 Speaker 1: and more consistent. That's what it comes down to. Yes, 172 00:11:06,280 --> 00:11:07,800 Speaker 1: you can go to the gym three days a week 173 00:11:08,800 --> 00:11:10,800 Speaker 1: hour of time, but think about that in the grand 174 00:11:10,800 --> 00:11:13,320 Speaker 1: scheme of how many hours you have, and yes, you 175 00:11:13,360 --> 00:11:15,120 Speaker 1: can have great results you go. But Tom, I see 176 00:11:15,120 --> 00:11:16,720 Speaker 1: this person who goes three times a week. Guess what 177 00:11:16,800 --> 00:11:19,440 Speaker 1: that person is also doing so many other things. If 178 00:11:19,480 --> 00:11:23,680 Speaker 1: they are in really good shape, have that body you want, 179 00:11:24,280 --> 00:11:29,080 Speaker 1: are fit, are healthy, they're eating a certain way, They're 180 00:11:29,200 --> 00:11:32,840 Speaker 1: doing a lot outside the gym as well. But my 181 00:11:32,960 --> 00:11:39,000 Speaker 1: point is, yes, at home, there are those attributes, those 182 00:11:39,320 --> 00:11:42,640 Speaker 1: specifics that come with working at home that are just amazing. 183 00:11:43,840 --> 00:11:45,679 Speaker 1: And so we're done. Can you build muscle? Yeah, by 184 00:11:45,760 --> 00:11:48,720 Speaker 1: doing all of these great body weight exercises, by varying 185 00:11:48,800 --> 00:11:53,280 Speaker 1: them in their intensity and complexity based on your fitness level, 186 00:11:54,640 --> 00:11:59,400 Speaker 1: and being consistent with them. Okay, I mean think about it, like, 187 00:11:59,679 --> 00:12:02,120 Speaker 1: what is one of the most effective forms of cardio. 188 00:12:03,800 --> 00:12:06,520 Speaker 1: If we're talking about the machines versus body weight argument, 189 00:12:07,280 --> 00:12:12,720 Speaker 1: you don't hear this very frequently. It's running, right, it's running. Now, 190 00:12:13,600 --> 00:12:15,960 Speaker 1: you'd run a place and that's a great body weight 191 00:12:16,600 --> 00:12:19,840 Speaker 1: type of cardio gets boring, right, I'm gonna talk about 192 00:12:19,840 --> 00:12:23,720 Speaker 1: how to make it less boring. But what were machines 193 00:12:23,760 --> 00:12:26,959 Speaker 1: invented to do? What is the elliptical? What is one 194 00:12:26,960 --> 00:12:30,280 Speaker 1: of the benefits of the elliptical. It's for people who 195 00:12:30,320 --> 00:12:33,400 Speaker 1: can't run, So think about that. We actually created a 196 00:12:33,440 --> 00:12:36,439 Speaker 1: machine to make it easier. Now, there's obvious benefits of 197 00:12:36,480 --> 00:12:38,360 Speaker 1: people who can't run, well, we want them to work 198 00:12:38,400 --> 00:12:41,760 Speaker 1: on their cardio, of course. But what I say over 199 00:12:41,800 --> 00:12:44,839 Speaker 1: and over again is I have a big problem with 200 00:12:44,960 --> 00:12:47,400 Speaker 1: doctors who say to people right off the bat like, oh, 201 00:12:47,440 --> 00:12:50,040 Speaker 1: you have pain while running within don't run, No, no, no, 202 00:12:50,120 --> 00:12:51,760 Speaker 1: Let's first try to figure out why you have pain, 203 00:12:52,520 --> 00:12:54,440 Speaker 1: because that pain that keeps you from running also keeps 204 00:12:54,440 --> 00:12:56,120 Speaker 1: you from doing so many other things in your life 205 00:12:56,240 --> 00:13:00,360 Speaker 1: and will most likely get worse and worse. So running 206 00:13:00,720 --> 00:13:03,720 Speaker 1: it's one of the greatest tests to figure out what 207 00:13:03,760 --> 00:13:06,880 Speaker 1: your weak links are. But again back to the machine. 208 00:13:06,960 --> 00:13:10,480 Speaker 1: So what's more effective going as far as calorie burn goes, 209 00:13:10,520 --> 00:13:14,679 Speaker 1: by the way, a thirty minute run or thirty minutes 210 00:13:14,720 --> 00:13:17,000 Speaker 1: on the elliptical. Now, you can push yourself on any 211 00:13:17,000 --> 00:13:19,400 Speaker 1: piece of cardio and make it harder, yes, of course, 212 00:13:20,320 --> 00:13:23,520 Speaker 1: but it's supported. You have to work harder with your 213 00:13:23,559 --> 00:13:26,800 Speaker 1: upper body and things like that. On an elliptical, two 214 00:13:27,960 --> 00:13:30,000 Speaker 1: get the same calorie burn. It's going out for a run. 215 00:13:31,040 --> 00:13:33,120 Speaker 1: When people ask me what the best piece of equipment 216 00:13:33,160 --> 00:13:35,199 Speaker 1: at the gym is, I say it's the one generally 217 00:13:35,200 --> 00:13:40,840 Speaker 1: no one's using, right, the hardest piece, the harder one, 218 00:13:41,320 --> 00:13:44,440 Speaker 1: and for many that's the called the gauntlet, the steps 219 00:13:44,480 --> 00:13:48,720 Speaker 1: that move. But it doesn't matter what type of cardio 220 00:13:48,800 --> 00:13:52,400 Speaker 1: it is. You can always work harder at it. But 221 00:13:52,600 --> 00:13:55,480 Speaker 1: generally speaking, when you see someone on an elliptical, they're 222 00:13:55,520 --> 00:13:59,720 Speaker 1: not burning the amount of calories they would be if 223 00:13:59,760 --> 00:14:01,760 Speaker 1: they it out for run. Now, I'm not saying you 224 00:14:01,800 --> 00:14:04,400 Speaker 1: have to run. I'm just making the point that you 225 00:14:04,440 --> 00:14:09,280 Speaker 1: don't need equipment, and oftentimes equipment will actually make it easier. 226 00:14:09,600 --> 00:14:12,360 Speaker 1: As is true. Getting ahead of myself, but so what 227 00:14:12,760 --> 00:14:18,960 Speaker 1: with abdominal exercises. A bicycle crunch is more effective based 228 00:14:19,040 --> 00:14:23,640 Speaker 1: on research and studies, Then the vast majority of the 229 00:14:23,680 --> 00:14:30,320 Speaker 1: most popular pieces of abdominal exercise machinery. That's stuff you 230 00:14:30,360 --> 00:14:32,680 Speaker 1: know that was so prevalent on late night TV, and 231 00:14:32,680 --> 00:14:35,840 Speaker 1: we'll never go away. Bicycle crunches are hard when you 232 00:14:35,840 --> 00:14:38,480 Speaker 1: do them correctly. Running is hard when you do it correctly, 233 00:14:39,520 --> 00:14:44,200 Speaker 1: and so so often don't hear this, those machines are 234 00:14:44,280 --> 00:14:48,120 Speaker 1: making it easier. Now again, there is a benefit to 235 00:14:48,200 --> 00:14:55,080 Speaker 1: that when it's done correctly, but oftentimes they overpromise. The 236 00:14:55,160 --> 00:14:58,520 Speaker 1: muscles are not activated in the same way. You're better 237 00:14:58,640 --> 00:15:04,880 Speaker 1: off starting slowly doing bicycle crunches for maybe ten seconds, 238 00:15:05,840 --> 00:15:08,960 Speaker 1: or even breaking it down into the component parts a crunch, 239 00:15:09,080 --> 00:15:13,760 Speaker 1: an oblique movement, and then maybe a raised leg, reverse 240 00:15:13,800 --> 00:15:18,960 Speaker 1: crunch and building up. So my point is just don't 241 00:15:19,000 --> 00:15:22,160 Speaker 1: think that machines are the be all end all. There's 242 00:15:22,160 --> 00:15:24,960 Speaker 1: a time and a place in a purpose. But back 243 00:15:24,960 --> 00:15:27,600 Speaker 1: to the original questions, can you build muscle at home? 244 00:15:27,640 --> 00:15:32,000 Speaker 1: Heck yes, and our body weight exercises enough to build muscle, 245 00:15:32,040 --> 00:15:36,360 Speaker 1: to get in shape, to lose fat, to feel good. Yes, 246 00:15:38,480 --> 00:15:41,720 Speaker 1: all right. All comes down to the overload principle of people. 247 00:15:41,880 --> 00:15:45,000 Speaker 1: So this is really fun for me as an exercise 248 00:15:45,000 --> 00:15:49,400 Speaker 1: physiologist to parse out a little bit more because overloading 249 00:15:49,440 --> 00:15:52,320 Speaker 1: the body when it's the body weight, how do we 250 00:15:52,360 --> 00:15:58,520 Speaker 1: do our body weight stable? Right? So unless you're adding 251 00:15:58,520 --> 00:16:01,400 Speaker 1: a weight vest which now we're adding equipment, we don't 252 00:16:01,400 --> 00:16:04,080 Speaker 1: want to do that yet, I just want your body weight. Well, 253 00:16:04,080 --> 00:16:05,840 Speaker 1: then how do we do that with the overload principle? 254 00:16:06,160 --> 00:16:11,240 Speaker 1: Our weight remains constant, so we need to vary other factors. 255 00:16:11,440 --> 00:16:15,520 Speaker 1: Geek out this where I love this is again far 256 00:16:15,560 --> 00:16:18,080 Speaker 1: too often in fitness and nutrition people make the simple 257 00:16:18,120 --> 00:16:21,640 Speaker 1: complex and the complex simple. This is just taken the 258 00:16:21,680 --> 00:16:27,240 Speaker 1: simple and parsing it out right. I haven't even talked 259 00:16:27,240 --> 00:16:30,320 Speaker 1: about all of the podcast I did on the specific 260 00:16:30,320 --> 00:16:32,600 Speaker 1: body weight exercises. The power of the plank, the power 261 00:16:32,600 --> 00:16:34,160 Speaker 1: of the push up, the power of the lunge, the 262 00:16:34,200 --> 00:16:37,600 Speaker 1: power of the squat. Okay, so if your body weight 263 00:16:37,600 --> 00:16:40,160 Speaker 1: remains constant, we need to vary other factors, right, to 264 00:16:40,280 --> 00:16:43,800 Speaker 1: increase the intensity and the complexity. And that's the beauty 265 00:16:43,800 --> 00:16:46,320 Speaker 1: of all those exercises I just spoke about, and that's 266 00:16:46,320 --> 00:16:49,400 Speaker 1: what I talked about in those podcasts. You take a 267 00:16:49,400 --> 00:16:52,600 Speaker 1: push up, there's an infinite number of ways to make 268 00:16:52,720 --> 00:16:58,240 Speaker 1: that harder and different and fun. And so when we 269 00:16:58,360 --> 00:17:02,160 Speaker 1: have our body need to do. It's actually even surprised 270 00:17:02,200 --> 00:17:05,119 Speaker 1: me as I'm listening out for you all of the 271 00:17:05,160 --> 00:17:10,680 Speaker 1: different ways to do it. More reps really simple push ups. 272 00:17:11,400 --> 00:17:13,960 Speaker 1: Your goal right, if you can do five now, maybe 273 00:17:13,960 --> 00:17:18,199 Speaker 1: it's to do so we increase the reps. Simple. You 274 00:17:18,200 --> 00:17:20,920 Speaker 1: can increase the time. When it comes to planks, you 275 00:17:20,960 --> 00:17:23,639 Speaker 1: can do a ten second plank. Maybe your goals thirty 276 00:17:23,800 --> 00:17:28,600 Speaker 1: or sixty. So increase the number of reps, increase the time, 277 00:17:28,720 --> 00:17:31,480 Speaker 1: depending on what you're doing. Then we can go faster. 278 00:17:32,119 --> 00:17:36,600 Speaker 1: What am I talking about? Well, an exercise like skaters, right, 279 00:17:36,600 --> 00:17:40,160 Speaker 1: you're going side to side, great body weight cardio. Well, 280 00:17:40,200 --> 00:17:43,679 Speaker 1: if you slow it down kind of going back and 281 00:17:43,720 --> 00:17:48,920 Speaker 1: forth as I speak here, that's a little easier than 282 00:17:49,359 --> 00:17:53,920 Speaker 1: going faster. And that's ply a metric. What does that mean? Jumping? Right? 283 00:17:54,560 --> 00:17:59,520 Speaker 1: And so what a great example of an exercise body 284 00:17:59,520 --> 00:18:02,359 Speaker 1: weight car to you that you can manipulate the intensity 285 00:18:02,440 --> 00:18:05,719 Speaker 1: just by how fast you go. Can you burn calories 286 00:18:06,200 --> 00:18:12,600 Speaker 1: with body weight? Oh my gosh, skaters burpies. Getting ahead 287 00:18:12,600 --> 00:18:16,919 Speaker 1: of myself again, All right, then less rest less rest. 288 00:18:18,359 --> 00:18:21,880 Speaker 1: Where I'm going to take this all too, is that 289 00:18:23,000 --> 00:18:26,600 Speaker 1: generally speaking, final time, I'll say that but when it 290 00:18:26,640 --> 00:18:30,280 Speaker 1: comes to everything I'm talking about here, body weight exercises, 291 00:18:30,359 --> 00:18:33,200 Speaker 1: working out at home. One of the best, most fun 292 00:18:33,280 --> 00:18:36,879 Speaker 1: ways to do it is a circuit. Is a circuit, 293 00:18:38,480 --> 00:18:42,199 Speaker 1: so certain number of reps. I prefer time, so thirty seconds, 294 00:18:42,200 --> 00:18:46,359 Speaker 1: sixty seconds, whatever your fitness level is. Goals things like that. 295 00:18:46,400 --> 00:18:49,600 Speaker 1: You manipulate the work interval and then the rest interval, 296 00:18:50,440 --> 00:18:54,280 Speaker 1: so more reps, more time, faster, and then less rest 297 00:18:55,320 --> 00:19:04,200 Speaker 1: right or active rest. Then just changing the exercise order 298 00:19:04,720 --> 00:19:11,720 Speaker 1: makes a huge difference, huge difference, same exercise done, exercises 299 00:19:11,760 --> 00:19:15,000 Speaker 1: done in a different order, totally different workout as far 300 00:19:15,040 --> 00:19:17,399 Speaker 1: as how you feel it because you're pre fatiguing muscles 301 00:19:17,400 --> 00:19:23,600 Speaker 1: in a different way. And then why do I enjoy 302 00:19:24,040 --> 00:19:28,080 Speaker 1: these shows so much? Uh, you go faster with the cardio, 303 00:19:28,240 --> 00:19:34,439 Speaker 1: then you can go slower. It's one of my top 304 00:19:34,640 --> 00:19:40,240 Speaker 1: three reasons why I am injury free and have had 305 00:19:40,240 --> 00:19:42,680 Speaker 1: the results I have had over the years is slowing 306 00:19:42,720 --> 00:19:46,560 Speaker 1: movements down, the correct movements, the right movements, things like 307 00:19:46,640 --> 00:19:52,400 Speaker 1: push ups, things like bicep curls, activating the most muscle tissue, 308 00:19:52,440 --> 00:19:56,880 Speaker 1: the most muscle fibers as possible, keeping the time under 309 00:19:56,920 --> 00:20:01,760 Speaker 1: tension on the muscles, as great as possible, not using momentum. 310 00:20:01,800 --> 00:20:04,560 Speaker 1: And so we can take a push up and we 311 00:20:04,600 --> 00:20:09,119 Speaker 1: could do ten push ups, right, and then you can 312 00:20:09,160 --> 00:20:14,320 Speaker 1: do ten push ups with a ten second rep. What 313 00:20:14,359 --> 00:20:16,119 Speaker 1: do I mean by that? How about you go down 314 00:20:16,160 --> 00:20:18,520 Speaker 1: on an eight count and come back up on a 315 00:20:18,520 --> 00:20:21,959 Speaker 1: one or two counts. Try to intend push ups like that. 316 00:20:22,040 --> 00:20:25,840 Speaker 1: Did a podcast about that as well. After three million downloads. 317 00:20:25,880 --> 00:20:29,200 Speaker 1: We've we've got a lot here people, I've done a lot. 318 00:20:29,680 --> 00:20:36,600 Speaker 1: But you go slower squat, same thing, okay, range of 319 00:20:36,720 --> 00:20:40,720 Speaker 1: motion back to squats and movements like that push ups. 320 00:20:40,760 --> 00:20:44,000 Speaker 1: I have seen so many bad push ups in my lifetime. 321 00:20:44,040 --> 00:20:49,640 Speaker 1: I've seen so many bad squats because they're done as 322 00:20:49,680 --> 00:20:53,200 Speaker 1: fast as possible with very little muscle tension. Now time 323 00:20:53,200 --> 00:20:54,720 Speaker 1: and a place. If you're just trying to get your 324 00:20:54,760 --> 00:20:59,440 Speaker 1: cardio up, we can talk about that. But if it's 325 00:20:59,440 --> 00:21:01,800 Speaker 1: a lower body the exercise or an upper body exercise 326 00:21:01,840 --> 00:21:04,720 Speaker 1: like a push up, and you're doing what I call pulses, 327 00:21:07,359 --> 00:21:09,960 Speaker 1: defeating the purpose. If the purpose is to increase strength 328 00:21:10,640 --> 00:21:13,520 Speaker 1: and engages many muscle fibers as possible, all right, so 329 00:21:13,560 --> 00:21:16,200 Speaker 1: you can go faster, you can go slower body positioning. 330 00:21:16,760 --> 00:21:18,560 Speaker 1: Let's go back to a push up or a plank. 331 00:21:19,040 --> 00:21:22,560 Speaker 1: Just by manipulating my body position, I can change the 332 00:21:22,640 --> 00:21:27,480 Speaker 1: intensity and overload the body more. This is why something 333 00:21:27,560 --> 00:21:31,200 Speaker 1: like a t RX workout, a band workout is so 334 00:21:31,560 --> 00:21:34,439 Speaker 1: challenging for the vast majority of people, and teaching something 335 00:21:34,480 --> 00:21:36,959 Speaker 1: like that in a group setting, you have to know 336 00:21:37,040 --> 00:21:41,359 Speaker 1: your body. So if you're if your body positioning is 337 00:21:41,400 --> 00:21:43,280 Speaker 1: a little off. In other words, if it's a little 338 00:21:43,320 --> 00:21:45,199 Speaker 1: too aggressive for something like a push up when the 339 00:21:45,200 --> 00:21:48,720 Speaker 1: bands are in the air, that's gonna be a problem. 340 00:21:48,760 --> 00:21:51,080 Speaker 1: So it's a double edged sword. But it just goes 341 00:21:51,160 --> 00:21:54,600 Speaker 1: to the point that a one or two inch difference 342 00:21:54,640 --> 00:21:59,280 Speaker 1: in certain body positioning with certain movements can dramatically change 343 00:21:59,280 --> 00:22:03,400 Speaker 1: the intensity easier, harder, all right, and then just two 344 00:22:03,400 --> 00:22:08,200 Speaker 1: more and there's others, two more ways to make body 345 00:22:08,680 --> 00:22:13,119 Speaker 1: weight workouts more challenging. To utilize that overload principle raising 346 00:22:13,240 --> 00:22:15,920 Speaker 1: or lowering limbs. What do I mean by that, Well, 347 00:22:15,960 --> 00:22:20,240 Speaker 1: if you're doing a push up raising one foot and 348 00:22:20,280 --> 00:22:22,520 Speaker 1: then alternating when you do the next push up, so 349 00:22:22,680 --> 00:22:26,439 Speaker 1: right leg raised and then left leg raised, you can 350 00:22:26,480 --> 00:22:30,760 Speaker 1: do spider man push up Spiderman planks. And with this 351 00:22:31,000 --> 00:22:36,240 Speaker 1: comes the unilateral exercises. Right, So you go from bilateral squats, 352 00:22:36,280 --> 00:22:40,400 Speaker 1: body weight squats, to now single leg exercises like lunges, 353 00:22:41,560 --> 00:22:44,600 Speaker 1: and then finally, and again this is not an exhaustive list, 354 00:22:45,040 --> 00:22:47,399 Speaker 1: but you add applyometric element to all the stuff I 355 00:22:47,480 --> 00:22:50,600 Speaker 1: just outline. You can do plyometric push ups super advanced, 356 00:22:51,359 --> 00:22:54,680 Speaker 1: but you can do pop squats. You can do jump 357 00:22:54,760 --> 00:23:01,359 Speaker 1: lunges ridiculously challenging. I don't care who you are. Jump launches, 358 00:23:01,440 --> 00:23:07,679 Speaker 1: alternating back and forth, really hard, really effective. Okay, but 359 00:23:07,800 --> 00:23:12,639 Speaker 1: my point is made. Okay, So even though we need 360 00:23:12,680 --> 00:23:15,560 Speaker 1: to adhere to the overload principle and we're not changing 361 00:23:15,600 --> 00:23:18,399 Speaker 1: the weight, we're not saying, Okay, I'm gonna do twenty 362 00:23:18,400 --> 00:23:22,480 Speaker 1: pound dumbbell bicep curls, and then when that gets easy, 363 00:23:22,480 --> 00:23:24,520 Speaker 1: I'm gonna go to twenty or thirty. No, we can't 364 00:23:24,520 --> 00:23:27,600 Speaker 1: do that. It's our body weight. And what happens quite 365 00:23:27,640 --> 00:23:30,480 Speaker 1: often is if you do this frequently enough and are consistent, 366 00:23:30,480 --> 00:23:32,199 Speaker 1: you're gonna lose weight. Depending on who we are and 367 00:23:32,240 --> 00:23:35,639 Speaker 1: what your goals are, and so you're gonna have to 368 00:23:35,800 --> 00:23:39,959 Speaker 1: manipulate these movements in all the ways I just outlined 369 00:23:40,000 --> 00:23:43,000 Speaker 1: to make sure it's still challenging for you because you're 370 00:23:43,119 --> 00:23:46,280 Speaker 1: moving less weight. Right, all right, quick break, when we 371 00:23:46,320 --> 00:23:49,159 Speaker 1: come back and pull it all together, talk about the 372 00:23:49,200 --> 00:23:52,760 Speaker 1: specific body parts and most importantly, what are the two 373 00:23:52,960 --> 00:23:55,879 Speaker 1: that are semi problematic working at at home when it 374 00:23:55,880 --> 00:23:58,800 Speaker 1: comes to body weight to exercises. All right, there boy, 375 00:23:58,920 --> 00:24:12,560 Speaker 1: we'll be right back all right talking about body weight exercises. 376 00:24:12,600 --> 00:24:18,560 Speaker 1: Are they enough? Yeah? Fair enough to do just about 377 00:24:18,600 --> 00:24:21,800 Speaker 1: everything most people want to do. I'm not gonna get 378 00:24:21,960 --> 00:24:25,080 Speaker 1: deep into or into it really at all. Sure, if 379 00:24:25,119 --> 00:24:27,800 Speaker 1: you're going for max bench press, if you're going for 380 00:24:28,280 --> 00:24:30,520 Speaker 1: you know, max squats, all that kind of stuff, dead left, 381 00:24:30,640 --> 00:24:32,520 Speaker 1: of course you're gonna use that stuff, and I'm gonna 382 00:24:32,520 --> 00:24:34,920 Speaker 1: get to that at the very end. But for the 383 00:24:35,000 --> 00:24:37,560 Speaker 1: vast majority of people who listen to the show who 384 00:24:37,560 --> 00:24:40,080 Speaker 1: are trying to prevent injury, even people who are competitive, 385 00:24:40,280 --> 00:24:44,439 Speaker 1: Like if you're a triathlete or a runner and you're swimming, biking, running, 386 00:24:44,960 --> 00:24:49,240 Speaker 1: common question is how the heck do I work strength 387 00:24:49,280 --> 00:24:51,680 Speaker 1: training in there? Not only for time, but I don't 388 00:24:51,680 --> 00:24:54,000 Speaker 1: want to be ridiculously sore because I gotta swim, bike 389 00:24:54,000 --> 00:24:56,640 Speaker 1: and run. Same thing with runners, especially runners who are 390 00:24:57,400 --> 00:24:59,600 Speaker 1: logging a lot of miles. When do I work out? 391 00:24:59,600 --> 00:25:02,760 Speaker 1: How do I work out? So body weight exercises feel go, 392 00:25:02,880 --> 00:25:06,960 Speaker 1: it's not enough, My gosh, if enough recreational as well 393 00:25:07,040 --> 00:25:11,840 Speaker 1: as competitive runners did the basic body weight movements and 394 00:25:11,880 --> 00:25:16,359 Speaker 1: then again just modified them according to their fitness levels 395 00:25:16,359 --> 00:25:19,880 Speaker 1: with the pliometrics and things like that, so many injuries 396 00:25:19,920 --> 00:25:25,720 Speaker 1: would be potentially prevented and performances would be exponentially improved. 397 00:25:26,240 --> 00:25:30,040 Speaker 1: I'm living proof of that. Okay, all right, so let's 398 00:25:30,040 --> 00:25:34,120 Speaker 1: just go to the body parts. Let's start with lower body. Right, 399 00:25:34,160 --> 00:25:37,640 Speaker 1: lower body, I would argue, and if you really look 400 00:25:37,680 --> 00:25:39,280 Speaker 1: at the science and the movements and the number of 401 00:25:39,359 --> 00:25:44,840 Speaker 1: exercises you can do, like ridiculous amount of exercises at 402 00:25:44,880 --> 00:25:49,480 Speaker 1: home with the lower body right, so many options, squats, lunges, 403 00:25:49,800 --> 00:25:56,160 Speaker 1: step ups, pliometrics, unilateral Like sure, I will talk about 404 00:25:56,200 --> 00:25:59,120 Speaker 1: dumbells and barbells and things like that, machines, but when 405 00:25:59,119 --> 00:26:02,760 Speaker 1: it comes to body parts and the amount of change 406 00:26:02,800 --> 00:26:05,439 Speaker 1: you can make strength you want to throw that toning 407 00:26:05,440 --> 00:26:09,640 Speaker 1: word in there, I'll I'll do it for now, begrudging 408 00:26:09,760 --> 00:26:16,120 Speaker 1: lye Um. You really don't need anything except the knowledge 409 00:26:16,400 --> 00:26:21,560 Speaker 1: on the variations side lunges, front lunges, back lunges, plyometrics. 410 00:26:21,640 --> 00:26:25,240 Speaker 1: As I said, you know, Bulgarian split squats using a 411 00:26:25,320 --> 00:26:28,840 Speaker 1: step I don't consider that equipment, you know, a bench, 412 00:26:29,920 --> 00:26:34,040 Speaker 1: because it could be a stone wall outside. As I've said, 413 00:26:34,080 --> 00:26:36,159 Speaker 1: I've you know, got workouts where I go for a 414 00:26:36,240 --> 00:26:37,960 Speaker 1: run in the woods a couple of miles, three or 415 00:26:37,960 --> 00:26:40,040 Speaker 1: four or five miles, and we'll stop every mile or 416 00:26:40,040 --> 00:26:44,119 Speaker 1: so and use a bench for step ups, for split squats, 417 00:26:44,160 --> 00:26:46,320 Speaker 1: things like that. All right, But as far as the 418 00:26:46,359 --> 00:26:51,040 Speaker 1: lower body goes, you can do a ridiculous amount of 419 00:26:51,320 --> 00:26:56,240 Speaker 1: super effective exercises with just your body weight. Okay, just 420 00:26:56,640 --> 00:26:59,399 Speaker 1: the easiest to vary. Uh, And again I would argue 421 00:26:59,440 --> 00:27:02,920 Speaker 1: the most effective for so many people. Same thing holds 422 00:27:02,960 --> 00:27:09,320 Speaker 1: true for your core. Okay, planks, crunches, now boxing, you know, uh, 423 00:27:09,840 --> 00:27:15,080 Speaker 1: total body movements, um balance moves, the unilateral exercises. If 424 00:27:15,119 --> 00:27:18,880 Speaker 1: you're doing walking lunges, if you're doing jump lunges, if 425 00:27:18,880 --> 00:27:23,840 Speaker 1: you're doing pop squats, you're also working your core. All right. Again, 426 00:27:24,080 --> 00:27:27,040 Speaker 1: planks and the variations as I said, with one arm 427 00:27:27,119 --> 00:27:32,760 Speaker 1: up spider Man, you know, varying the degree of difficulty 428 00:27:32,960 --> 00:27:38,600 Speaker 1: and making it unbalanced to recruit more muscle fibers in 429 00:27:38,760 --> 00:27:41,879 Speaker 1: a what let's throw the word out their functional way. 430 00:27:42,040 --> 00:27:44,680 Speaker 1: I've avoided that and avoid that over the years more 431 00:27:44,680 --> 00:27:47,040 Speaker 1: and more because all strengthen me is functional. But sure 432 00:27:47,160 --> 00:27:50,160 Speaker 1: like walking, you know, all that kind of stuff comes 433 00:27:50,160 --> 00:27:52,120 Speaker 1: down to squatting and lunging, which is why it's such 434 00:27:52,119 --> 00:27:54,919 Speaker 1: a problem with doctors who tell you shouldn't squat or lunge. 435 00:27:55,440 --> 00:27:58,080 Speaker 1: Um when you have certain issues. Of course, you don't 436 00:27:58,080 --> 00:28:00,520 Speaker 1: want to exacerbate pre existing issues. You're going to be 437 00:28:00,560 --> 00:28:02,760 Speaker 1: squatting and lunching all day long. Let's figure out how 438 00:28:02,840 --> 00:28:09,400 Speaker 1: to strengthen without making the issue worse. Okay, So with 439 00:28:09,440 --> 00:28:14,800 Speaker 1: the core, as I said earlier, a bicycle crunch, according 440 00:28:14,840 --> 00:28:22,200 Speaker 1: to science, more effective than the top pieces of exercise 441 00:28:22,480 --> 00:28:26,359 Speaker 1: machinery for your core. These ab fill in the blank. 442 00:28:28,040 --> 00:28:34,040 Speaker 1: I got to do it correctly, slowly, as goes for 443 00:28:34,240 --> 00:28:38,200 Speaker 1: every exercise with good form. Don't be attached to the numbers. 444 00:28:38,240 --> 00:28:40,280 Speaker 1: Don't say I'm going to do a hundred when you 445 00:28:40,320 --> 00:28:45,280 Speaker 1: can do fifteen with good form and the next are horrible, 446 00:28:46,960 --> 00:28:51,920 Speaker 1: Do fifteen, then do twenty a week later. Okay, so 447 00:28:52,040 --> 00:28:56,320 Speaker 1: core as well, don't need anything. Skaters, by the way, 448 00:28:56,440 --> 00:29:02,080 Speaker 1: all of those cardio moves. You're involving your core as well, 449 00:29:02,680 --> 00:29:05,000 Speaker 1: and that is functional. If you want to talk about 450 00:29:05,040 --> 00:29:08,000 Speaker 1: like the sports you do on the weekends or for fun, 451 00:29:08,240 --> 00:29:11,560 Speaker 1: the tennis, the paddle, the golf, all of those things, 452 00:29:11,600 --> 00:29:16,280 Speaker 1: full body movements, all of that lateral stuff, it's important 453 00:29:16,920 --> 00:29:20,480 Speaker 1: will help you prevent injury. All right, So cut to 454 00:29:20,520 --> 00:29:22,880 Speaker 1: the chase. Let's get let's get this wrapped up to 455 00:29:22,880 --> 00:29:26,920 Speaker 1: the upper body where we have problems right, less options, 456 00:29:27,200 --> 00:29:28,960 Speaker 1: And when it comes down to it, it's the push up. 457 00:29:29,240 --> 00:29:32,560 Speaker 1: It's the push up in the plank and the variations thereof, 458 00:29:32,800 --> 00:29:37,560 Speaker 1: but it's ridiculously effective. A push up is ridiculously effective 459 00:29:37,640 --> 00:29:41,320 Speaker 1: for strengthen your upper body, your chest, your shoulders, and 460 00:29:41,400 --> 00:29:48,040 Speaker 1: your triceps. The push the push up right, infinite number 461 00:29:48,520 --> 00:29:52,320 Speaker 1: of ways to vary a push up, and one of 462 00:29:52,360 --> 00:29:55,000 Speaker 1: the ones most people don't think of because it's ridiculously hard. 463 00:29:55,040 --> 00:29:56,719 Speaker 1: You go, what about shoulders? What you're getting a lot 464 00:29:56,720 --> 00:29:59,240 Speaker 1: of shoulders in a traditional push up? Can apply a 465 00:29:59,280 --> 00:30:02,960 Speaker 1: metric element to that really hard. Back when I was 466 00:30:03,080 --> 00:30:06,640 Speaker 1: doing my high school and college uh you know push 467 00:30:06,720 --> 00:30:10,000 Speaker 1: up routine I would do. You can call them wall 468 00:30:10,040 --> 00:30:13,040 Speaker 1: push ups, upside down push ups. So basically a head 469 00:30:13,120 --> 00:30:15,880 Speaker 1: stand up against the wall and then push your body 470 00:30:15,960 --> 00:30:19,640 Speaker 1: straight up. Now I'm not doing the version that they 471 00:30:19,640 --> 00:30:21,600 Speaker 1: do in cross fit. Mine was just straight up and 472 00:30:21,640 --> 00:30:26,480 Speaker 1: down slowly, no kicking with the legs. They are hard. 473 00:30:27,800 --> 00:30:32,440 Speaker 1: They are hard, especially when you weigh a little bit more. Right, 474 00:30:32,520 --> 00:30:35,560 Speaker 1: it's your body weight. But if you're someone who's building up, 475 00:30:35,560 --> 00:30:38,200 Speaker 1: if you're like I got the strength, I really want 476 00:30:38,240 --> 00:30:42,520 Speaker 1: to challenge the headstand push up again, not the traditional 477 00:30:42,560 --> 00:30:46,840 Speaker 1: way you see it today. Um, that's super effective as well, 478 00:30:47,480 --> 00:30:51,960 Speaker 1: but push ups and dips, tricep dips right, So now 479 00:30:52,000 --> 00:30:57,800 Speaker 1: we can focus on the triceps. Bench dips right, a 480 00:30:57,960 --> 00:31:02,480 Speaker 1: chair that's not moving, stable bed, a desk. You can 481 00:31:02,480 --> 00:31:05,120 Speaker 1: even do it on the ground. Not as effective, but 482 00:31:05,120 --> 00:31:08,280 Speaker 1: there's a way to do tricep dips lifting your butt 483 00:31:08,320 --> 00:31:10,360 Speaker 1: off the ground, kind of doing a reverse plank of 484 00:31:10,400 --> 00:31:15,400 Speaker 1: sorts and doing not a huge range of motion, but doable. Okay, 485 00:31:15,400 --> 00:31:18,440 Speaker 1: But push ups, like you want to really develop your chest, 486 00:31:18,440 --> 00:31:21,840 Speaker 1: shoulders and triceps and your core. By the way, a 487 00:31:21,880 --> 00:31:26,400 Speaker 1: push up is a moving plank. You can do it, okay, 488 00:31:26,520 --> 00:31:28,920 Speaker 1: So what's the two. This is where it all comes 489 00:31:28,960 --> 00:31:34,320 Speaker 1: down to. Well, a push move chest shoulders, and triceps. 490 00:31:34,400 --> 00:31:37,120 Speaker 1: So what we're missing is the poll. We're missing back 491 00:31:37,160 --> 00:31:42,600 Speaker 1: and biceps. So there is the gap. There is the gap. 492 00:31:44,360 --> 00:31:47,280 Speaker 1: How do you work your back? How do you work 493 00:31:47,560 --> 00:31:52,640 Speaker 1: your biceps with just your body weight? So here is 494 00:31:52,680 --> 00:31:56,640 Speaker 1: where I'm going to throw in finish this all up 495 00:31:57,240 --> 00:31:59,240 Speaker 1: piece of equipment. Now you can go outside to a 496 00:31:59,400 --> 00:32:04,160 Speaker 1: playground and do chin ups and pull ups, so still 497 00:32:04,240 --> 00:32:07,280 Speaker 1: your body weight. But yes, I'm going to consider that 498 00:32:07,320 --> 00:32:11,760 Speaker 1: bar a piece of equipment. You could also bring that 499 00:32:11,840 --> 00:32:14,520 Speaker 1: into the house the new I was laughing this morning 500 00:32:14,560 --> 00:32:16,320 Speaker 1: as I was putting a show together thinking of the 501 00:32:16,320 --> 00:32:18,600 Speaker 1: old school chin up bars that you just wedged. If 502 00:32:18,600 --> 00:32:21,000 Speaker 1: you're as old as I am, you're screwed it. Screwed it, 503 00:32:21,040 --> 00:32:24,000 Speaker 1: screwed it in the doorway until you heard a crack 504 00:32:24,200 --> 00:32:26,640 Speaker 1: of the wood, and that still didn't guarantee that it 505 00:32:26,640 --> 00:32:29,920 Speaker 1: wasn't gonna fall. And now you have those amazing ones 506 00:32:30,000 --> 00:32:34,760 Speaker 1: that hook over um the doorway, different grips, and so 507 00:32:34,840 --> 00:32:37,920 Speaker 1: that's a great way to work your back and by 508 00:32:37,920 --> 00:32:40,200 Speaker 1: steps at the home. Now you go, it's way too hard. 509 00:32:40,200 --> 00:32:43,600 Speaker 1: Tom totally agree, understand. So I gonna throw in one 510 00:32:43,600 --> 00:32:48,440 Speaker 1: more piece of equipment, and that's the bands. The resistance bands. 511 00:32:48,480 --> 00:32:52,960 Speaker 1: So they have really thick rubber bands now, long big 512 00:32:53,000 --> 00:32:57,120 Speaker 1: ones that you throw over that bar if you're outside 513 00:32:57,320 --> 00:32:59,959 Speaker 1: or your bar at home, and you either put your 514 00:33:00,040 --> 00:33:02,960 Speaker 1: feet or knees in it and it helps to assist you. 515 00:33:03,440 --> 00:33:06,040 Speaker 1: And so different strengths, different ways. You're gonna have to experiment, 516 00:33:06,240 --> 00:33:09,719 Speaker 1: and yes, this is the gap, but I'm gonna always 517 00:33:09,800 --> 00:33:13,120 Speaker 1: give you the science and where the limitations are and 518 00:33:13,160 --> 00:33:15,400 Speaker 1: how to get around that. This is not expensive, right, 519 00:33:16,280 --> 00:33:20,200 Speaker 1: it's not expensive, and that's really fun. You know, my 520 00:33:20,240 --> 00:33:23,560 Speaker 1: teenage son has it in his doorway. He walks by 521 00:33:23,640 --> 00:33:26,320 Speaker 1: it hopefully does one or two, and that's the beauty 522 00:33:26,320 --> 00:33:28,880 Speaker 1: of having it at home. Pull ups and chin ups 523 00:33:28,920 --> 00:33:32,680 Speaker 1: they're hard for most people, is at the start, but 524 00:33:32,760 --> 00:33:35,400 Speaker 1: that's something over time you walk by every day, you 525 00:33:35,440 --> 00:33:39,440 Speaker 1: do one, and then maybe two, and then three, and 526 00:33:39,520 --> 00:33:44,400 Speaker 1: you learn that excessive moderation. That's consistency, and how over 527 00:33:44,480 --> 00:33:50,600 Speaker 1: time suddenly you're doing ten. And those rubber bands didn't 528 00:33:50,600 --> 00:33:52,720 Speaker 1: exist when I was growing up. You just slowly kind 529 00:33:52,720 --> 00:33:57,120 Speaker 1: of built up that strength, all right. So there you 530 00:33:57,160 --> 00:34:01,840 Speaker 1: go back and biceps, it's tough to pull. You gotta 531 00:34:01,880 --> 00:34:06,520 Speaker 1: pull something. There's many other ways, you know, there's things, uh, 532 00:34:07,280 --> 00:34:08,959 Speaker 1: if you've been in this business long enough, but that's 533 00:34:09,280 --> 00:34:12,560 Speaker 1: that's what you need to know to get started right. So, yes, 534 00:34:14,320 --> 00:34:19,279 Speaker 1: body weight exercises are super effective. Now I want you 535 00:34:19,320 --> 00:34:22,279 Speaker 1: to do it all. Even though that was are they 536 00:34:22,400 --> 00:34:25,000 Speaker 1: enough either enough to get you started there enough to 537 00:34:25,120 --> 00:34:28,919 Speaker 1: be the mainstay, And that's what I want to emphasize. 538 00:34:29,320 --> 00:34:32,680 Speaker 1: Body Weight exercises are my primary go to thing that 539 00:34:32,719 --> 00:34:35,880 Speaker 1: I'm consistent with. The planks and the push ups and 540 00:34:35,920 --> 00:34:41,160 Speaker 1: all the different variations thereof crunches, body weight exercises. They 541 00:34:41,160 --> 00:34:43,080 Speaker 1: still go to the gym. I still use equipment. I've 542 00:34:43,080 --> 00:34:48,400 Speaker 1: got a crazy amount of equipment, but it's probably I 543 00:34:48,440 --> 00:34:50,759 Speaker 1: don't know, depending on the time of year what I'm 544 00:34:50,800 --> 00:34:54,319 Speaker 1: training for, it's more than body weight for the most part, 545 00:34:54,360 --> 00:34:58,360 Speaker 1: especially as I get older. Now, final thing, if you're like, Okay, 546 00:34:58,440 --> 00:35:00,920 Speaker 1: maybe i'm gonna get the bar, maybe I'm gonna get 547 00:35:00,920 --> 00:35:02,520 Speaker 1: the bands, but that's probably to advance, and then you 548 00:35:02,520 --> 00:35:05,640 Speaker 1: get two sets of dumbells or a set of selectrized dumbells, 549 00:35:05,640 --> 00:35:09,840 Speaker 1: but that's expensive. So you need a moderate set of 550 00:35:09,880 --> 00:35:14,200 Speaker 1: dumbbells and a heavier set and you're going to be 551 00:35:14,239 --> 00:35:17,160 Speaker 1: able to do a lot of exercises to start with 552 00:35:17,200 --> 00:35:22,319 Speaker 1: those weights moderate and a little heavier, so white and 553 00:35:22,400 --> 00:35:26,319 Speaker 1: heavy basically, and then you can do shoulders, triceps. You 554 00:35:26,320 --> 00:35:30,280 Speaker 1: know all of those different exercises at home. But body 555 00:35:30,280 --> 00:35:35,440 Speaker 1: weight exercises are ridiculously effective for all the reasons I outlined. 556 00:35:35,840 --> 00:35:38,879 Speaker 1: All right, you good to go there, you go, mix 557 00:35:38,920 --> 00:35:45,320 Speaker 1: it up, variation, there's no one thing. But we start 558 00:35:45,320 --> 00:35:47,680 Speaker 1: to look at what are we going to do consistently? 559 00:35:48,320 --> 00:35:51,520 Speaker 1: And as I said, the beauty of everything I just 560 00:35:51,600 --> 00:35:55,239 Speaker 1: outlined with the cardio circuits, all these different exercises is 561 00:35:55,280 --> 00:35:57,840 Speaker 1: you can make it fun. And if you haven't tried 562 00:35:57,880 --> 00:35:59,759 Speaker 1: one of my like body weight circuits, go to my 563 00:35:59,800 --> 00:36:02,440 Speaker 1: inn a Graham account Google like the three minute plank 564 00:36:02,680 --> 00:36:06,000 Speaker 1: that did a bunch for both flex millions and millions 565 00:36:06,000 --> 00:36:08,800 Speaker 1: of views now. But you can create your own circuits. 566 00:36:10,680 --> 00:36:17,520 Speaker 1: Body weight circuits, super effective, super fun, infinite number of variations, 567 00:36:17,960 --> 00:36:22,480 Speaker 1: upper body, lower body cardio and core, upper body lower 568 00:36:22,520 --> 00:36:27,839 Speaker 1: body cardio and core, go by time, manipulate the work intervals, 569 00:36:27,920 --> 00:36:31,560 Speaker 1: manipulate the rest intervals, and have fun and do it 570 00:36:31,640 --> 00:36:36,560 Speaker 1: the whole family. Right enough, I'm keeping in that squeak. 571 00:36:37,000 --> 00:36:41,000 Speaker 1: You can laugh at me. Okay with that and again, 572 00:36:41,160 --> 00:36:43,000 Speaker 1: as I said at the start of the show, thank 573 00:36:43,040 --> 00:36:45,160 Speaker 1: you so much for reaching out. Thank you so much 574 00:36:45,160 --> 00:36:48,160 Speaker 1: for the questions and comments and success stories and sharing 575 00:36:48,200 --> 00:36:51,120 Speaker 1: of the the studies that you want me to delve 576 00:36:51,239 --> 00:36:54,680 Speaker 1: deeper into or into for you. I love it and 577 00:36:54,719 --> 00:36:57,279 Speaker 1: I appreciate it, and thank you for listening. If you 578 00:36:57,360 --> 00:37:01,120 Speaker 1: want to reach out Tom h Fit again is Instagram 579 00:37:01,160 --> 00:37:03,560 Speaker 1: and Twitter Tom h Fit, and go to Fitness Disrupted 580 00:37:03,600 --> 00:37:06,160 Speaker 1: dot com. Email me through the site. Uh, if you 581 00:37:06,239 --> 00:37:09,879 Speaker 1: can follow this show, subscribe, whatever you can do, that's 582 00:37:09,880 --> 00:37:13,520 Speaker 1: always greatly appreciated. And as I said, and we'll continue 583 00:37:13,520 --> 00:37:17,520 Speaker 1: to say, my bias is us all living our best lives. 584 00:37:18,000 --> 00:37:21,319 Speaker 1: And everything I say to you, I do. And it's 585 00:37:21,360 --> 00:37:25,000 Speaker 1: based on science, and it's based on evolution, and it's 586 00:37:25,040 --> 00:37:29,239 Speaker 1: based on what we can actually do because I don't 587 00:37:29,280 --> 00:37:31,840 Speaker 1: care how effective it is if it's not fun and 588 00:37:31,880 --> 00:37:34,920 Speaker 1: you're not going to do it concessionally. That's one of 589 00:37:34,960 --> 00:37:37,839 Speaker 1: the biggest problems with fitness and nutrition. They're told there's 590 00:37:37,880 --> 00:37:43,439 Speaker 1: one way now, all right, that's it. I am Tom 591 00:37:43,440 --> 00:37:51,680 Speaker 1: Holland this is Fitness Disrupted, Believe in Yourself. Fitness Disrupted 592 00:37:51,760 --> 00:37:54,880 Speaker 1: is a production of I Heart Radio. For more podcasts 593 00:37:54,920 --> 00:37:57,600 Speaker 1: from my heart Radio, visit the i heart Radio app, 594 00:37:57,800 --> 00:38:01,280 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.