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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I

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Speaker 1: say it frequently. I get a lot of questions about fitness,

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Speaker 1: about exercise, about nutrition, and this one is up there.

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Speaker 1: This one is up there because it goes to the

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Speaker 1: holy grail for the supposed holy grail, fitness of working

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Speaker 1: out for so many, not everyone, And it's changing, which

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Speaker 1: makes me happy. But of course it's apps. It's apps.

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Speaker 1: And back in the day when fitness magazines were really popular,

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Speaker 1: you pretty much couldn't look at one, one single magazine,

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Speaker 1: one single month that didn't have the abs front and

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Speaker 1: center somewhere on that cover, somewhere in the magazine. And

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Speaker 1: I think that's a big I know that's a big

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Speaker 1: part of the problem. We've been pushing that as this

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Speaker 1: be all end all of this perfect physique, that flat

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Speaker 1: abs are everything, and I'm not saying you can't aspire

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Speaker 1: to them, but we're going to talk about how you

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Speaker 1: acquire them, what it takes, and what it takes when

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Speaker 1: you're older. That's a big part of this. That's a

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Speaker 1: big part of today's podcast because this question about how

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Speaker 1: do I lose the last few pounds around my abs.

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Speaker 1: It's often asked to me or presented to me from

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Speaker 1: people who are older. And by older, I mean like

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Speaker 1: you know, past forty whatever you consider older. But there's

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Speaker 1: a reason for that, and the reason is, yeah, it

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Speaker 1: gets more difficult for a variety of reasons. Is it impossible,

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Speaker 1: Absolutely not, Nothing is impossible, but to talk about the

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Speaker 1: costs and the lifestyle, and yes, genetics, how genetics play

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Speaker 1: a role. Okay, so that is today's podcast. How do

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Speaker 1: I lose the last few pounds around my abs? So

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Speaker 1: that's someone who pretty happy with everything else, but they're like,

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Speaker 1: you know, I got that little bit extra that I

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Speaker 1: just can't seem to get rid of. How do we

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Speaker 1: do that? We'll talk about that after this quick break.

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Speaker 1: We'll be right back all right, talking about abs, talking

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Speaker 1: about how you achieve that flat midsection. And after so

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Speaker 1: many years in this business, I do like the fact

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Speaker 1: that we are getting away from it, that so many

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Speaker 1: you know, are finally focusing on the health aspects of

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Speaker 1: exercise and how it makes them feel, the mental, the cognitive.

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Speaker 1: And that is not to take away from the vanity side.

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Speaker 1: I get it. I'm I'm part of it. It's just

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Speaker 1: not as crucial to me at all at this stage

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Speaker 1: in my life as it used to be. And when

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Speaker 1: you kind of let it go, it's so much easier because,

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Speaker 1: as I talked about frequently, when you focus on the scale,

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Speaker 1: when you focus on the specific metrics, or you know,

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Speaker 1: vanity goals exponentially harder, exponentially harder. But I don't ever

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Speaker 1: want to tell you can't achieve something. And for those

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Speaker 1: of you who are maybe in your twenties thirties, yeah,

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Speaker 1: I guess what, it's easier. It's easier. And why is that?

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Speaker 1: Why is this question asked to me more often from

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Speaker 1: people who are older. Well, for those of us who

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Speaker 1: are fifty plus, we have experienced it. We know that

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Speaker 1: when we're in our twenties, we get away with a

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Speaker 1: lot more alcohol. We're trying to talk about because that

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Speaker 1: plays a major role eating not as perfectly or as

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Speaker 1: well or as healthy. No one's perfect, but not not

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Speaker 1: as healthy. Sure we got away with that. Why is that?

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Speaker 1: Because the body does change. The body changes, and I

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Speaker 1: talk about that when I talk about sarcopenia, right, the

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Speaker 1: loss of muscle mass as we age. It's so crucial

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Speaker 1: to so many things including our metabolism, including the amount

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Speaker 1: of fat we carry body fat, and it's functional and

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Speaker 1: it plays such a huge role in our life. Yes,

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Speaker 1: that's why I will say over and over it is

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Speaker 1: truly the fountain of you. Strength training. It's so important.

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Speaker 1: And so as we age, we lose muscle mass, which

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Speaker 1: affects us in many ways, including our metabolism. So people

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Speaker 1: will say to me, and you know, people who are

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Speaker 1: just starting to hit that age maybe forties different for everyone.

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Speaker 1: It was like forty two, forty three, and yeah, when

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Speaker 1: I had this experience specific experience, I'm gotta keep that

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Speaker 1: one to myself. I may have shared it already, but uh,

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Speaker 1: you lose muscle mass you get older, and so yeah,

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Speaker 1: the question people will say is the comment is you

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Speaker 1: know something. I'm doing the same thing, but I can't

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Speaker 1: see him to get rid of this extra where things

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Speaker 1: are changing, But I'm doing this. What's the problem. Well,

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Speaker 1: you're losing muscle mass. That's one of the things. One

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Speaker 1: of the many things is we get older and that

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Speaker 1: slows down our metabolism and we burn fewer calories all

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Speaker 1: day long. So not only is strength training essential to

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Speaker 1: so many things, including just injury prevention, and quality of life,

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Speaker 1: and you know, helping prevent so many of those aches

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Speaker 1: and pains. But yeah, it plays into the vanity not

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Speaker 1: only in what you see in the mirror, but in

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Speaker 1: calorie burning, in your colork, expenditure at rest. That's important. Okay,

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Speaker 1: So men and women, as we age, we want to

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Speaker 1: preserve muscle mass. So you might not think that squats

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Speaker 1: and bench press and all these other exercises will help

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Speaker 1: you lose body fat, but it is part of the equation.

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Speaker 1: It's part of the equation. It's not crunches. You can

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Speaker 1: crunch all day long, people that will not get rid

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Speaker 1: of the last few pounds around your apps, the last

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Speaker 1: bit of body fat. And that's what's so disingenuous about

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Speaker 1: all these products that are marketed towards this problem. Hey,

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Speaker 1: you know this is going to help you whittle your

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Speaker 1: middle or all that kind of stuff. You can't spot reduce.

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Speaker 1: You cannot tell your body where to remove body fat from.

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Speaker 1: It's a pore re constructed sentence, but you understand what

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Speaker 1: I'm saying. You can't tell it. You can't do hip

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Speaker 1: exercises to get rid of the excess body fat on

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Speaker 1: your hips, and you can't do it for your abs

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Speaker 1: either it's part you need to do it if for

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Speaker 1: no other reason than to have a strong core, protect

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Speaker 1: your back and all that kind of stuff, And you

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Speaker 1: need to do some to help if that's your goal.

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Speaker 1: But people spend way too much time doing way too

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Speaker 1: many ab exercises when they should be doing cardio and

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Speaker 1: or full body strength. Okay, So it comes down to

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Speaker 1: muscle and strength training. It's a huge part of it.

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Speaker 1: As we age, it's gonna get more challenging, not impossible,

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Speaker 1: more challenging. And I love that I am at that age.

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Speaker 1: And by the way, this is why, you know, taking

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Speaker 1: advice on how to lose the last couple of pounds

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Speaker 1: around your abs from a two year olds a little

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Speaker 1: different than a fifty three year old. I've I've experienced it,

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Speaker 1: and I've been you know, the fitness model with the

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Speaker 1: Wilhelmina agency where I went super extreme for photo shoots

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Speaker 1: and things like that. I know what it takes, what

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Speaker 1: it's easy, and when it's harder. All right. So yeah,

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Speaker 1: as we age, things are going to change. Now there's

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Speaker 1: some of you listening who are younger and saying, well, Tom,

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Speaker 1: I still have this issue. I don't want to talk

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Speaker 1: about the other things as well. There are hormonal issues

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Speaker 1: that I have to talk about quickly as we age

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Speaker 1: obviously as well West testosterone females have different hormonal issues

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Speaker 1: going on. You know, you're always here about balancing the hormones,

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Speaker 1: which is a problematic thing. Some people selling you some

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Speaker 1: many questionable products and programs and potions to help with that.

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Speaker 1: But yeah, hormones player role. So how do we combat

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Speaker 1: that without these questionable potions and products and programs, strength

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Speaker 1: training and eating healthy and rest in all of those

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Speaker 1: other things that I talk about here, the basics, not supplements,

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Speaker 1: not products that are are promising things that you should

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Speaker 1: just the red flag should be flying high. Okay. And

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Speaker 1: I've watched, especially with the hormones thing, and I don't

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Speaker 1: want to go deep into this, especially with women and

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Speaker 1: products ridiculously expensive ones that are you know, sold and

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Speaker 1: marketed to you for this issue from doctors. I mean,

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Speaker 1: I've had those clients, had those clients many years ago,

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Speaker 1: and I'm always saddened and and they don't work. Not

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Speaker 1: the ones I'm I'm thinking of. You have to do

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Speaker 1: all the other stuff first, and then and then it's

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Speaker 1: still gonna be challenging. Okay, but let's cut to the

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Speaker 1: chase here. When it comes to flat apps, you have

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Speaker 1: to understand that the cost is high. In other words,

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Speaker 1: you have to be really good most of the time.

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Speaker 1: And that's unfortunately people. What it really comes down to

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Speaker 1: in the end. Genetics play a role, especially as we

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Speaker 1: get older. But I talked about of the time eating healthy,

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Speaker 1: of the time indulging. Most people are of the time.

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Speaker 1: They're trying of salad here there, try this. They expect

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Speaker 1: the pounds to come off after one salad. You're weighing

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Speaker 1: yourself off. It's not how it works. It is simple math,

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Speaker 1: and it takes time. And so many of you are

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Speaker 1: working your way. If you're working towards you're were gonna

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Speaker 1: wait to get up to the eight. And it takes

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Speaker 1: time because you gotta find the foods you like, and

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Speaker 1: you've got to get the balance and the discipline. And

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Speaker 1: it's totally doable, and it's how I live my life.

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Speaker 1: But you have to say to yourself, do I really

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Speaker 1: want the flat app? Is that like the be all

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Speaker 1: end all? Because here's what it comes down to. You know,

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Speaker 1: at fifty three, I now cannot do what I did

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Speaker 1: and have the body I had when I was younger.

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Speaker 1: In other words, I like my red wine. I do

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Speaker 1: drink alcohol, and that makes flat abs or just seeing

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Speaker 1: your abs much more difficult this we get older. I'm

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Speaker 1: gonna give you. I'm not gonna go deep into this.

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Speaker 1: Do separate podcasts on this topic have not done it

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Speaker 1: yet on alcohol, but our bodies have to process alcohol.

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Speaker 1: So I'm gonna give you this simple kind of equation

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Speaker 1: that I have learned. This is an experiment of one myself,

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Speaker 1: but I've seen it in clients back when I was

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Speaker 1: a trainer as well. I can't do both anymore. In

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Speaker 1: other words, I can't have my wine and my dessert.

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Speaker 1: Can have my cake and eat eat it too. Can

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Speaker 1: have my cake and have wine too. That's what my

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Speaker 1: experience has been. Because the body has to go to

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Speaker 1: that alcohol first, has to process that, has to burn that.

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Speaker 1: The body has to process that first. So if we're

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Speaker 1: having the dessert where if we're doing eight and the

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Speaker 1: body normally is going to burn that dessert, well, now

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Speaker 1: it's going to the alcohol and then it's going to

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Speaker 1: the dessert. So we're just talking calories and we're talking

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Speaker 1: how your body is processing this stuff. That's been my experience.

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Speaker 1: So it's one or the other. And anyone who still drinks,

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Speaker 1: has alcohol occasionally whatever, knows that what happens when you

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Speaker 1: have alcohol, You're more likely to eat the desserts, and

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Speaker 1: the more glasses of wine you have, the more cookies

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Speaker 1: you're gonna have. This is the honest stuff. This is

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Speaker 1: not rocket science. This is behavioral, This is common sense.

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Speaker 1: This is experience. Right again, I'm an experimental one talking

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Speaker 1: about myself, but I'm pretty pretty normal, pretty average in

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Speaker 1: the sense that I've watched people struggle and experience the

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Speaker 1: same things. So that's one of the huge takeaways. If

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Speaker 1: you are someone who wants to take some weight off

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Speaker 1: your midsection and you are seventy years old and even

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Speaker 1: in your thirties, but easier in your twenties and thirties,

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Speaker 1: pick your pick. And I'm talking like at night, in

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Speaker 1: other words, if you're having your wine, that's that's that's

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Speaker 1: where it has to end. As far as the fun stuff.

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Speaker 1: And I'm talking on a consistent basis getting rid of

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Speaker 1: that last little bit, right, because the last little bit

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Speaker 1: is the hardest to get rid of. People. That is

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Speaker 1: a huge part what you need to take away from

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Speaker 1: this today, it makes sense. Right when I was a trainer,

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Speaker 1: give me the client who needs to lose fifty six pounds.

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Speaker 1: I can take so much off so quickly, because it's

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Speaker 1: more when you're down to two pounds, three pounds, what

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Speaker 1: does that mean? You gotta be good most of the time.

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Speaker 1: So if it's you're doing again, you gotta be honest.

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Speaker 1: Are you truly doing a twenty right? Are you? Are

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Speaker 1: you pretty good about you know, eating healthy most of

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Speaker 1: the time and then indulging occasionally, and you totally can indulge.

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Speaker 1: If you are struggling to get that last couple of

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Speaker 1: pounds off, you gotta tweak it even more, and you've

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Speaker 1: got to be consistent even more, and you've got to

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Speaker 1: exercise a little more. It's doing a little bit more

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Speaker 1: of everything. So now you might be and I know

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Speaker 1: these are round numbers, e go, what does that mean that?

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Speaker 1: I can only leave it at that for now? And

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Speaker 1: this is all about being honest, doing all the things

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Speaker 1: I talked about in all the podcasts, being aware of

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Speaker 1: of what you're eating, and carbohydrates and protein, getting in

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Speaker 1: your protein, all the things I talked about in all

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Speaker 1: the episodes. If you're doing that stuff. Over time, you're

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Speaker 1: gonna be successful. You're gonna see it start to make

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Speaker 1: change in so many different ways. But that last couple

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Speaker 1: of pounds, Listen, I've got it. You know, I got

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Speaker 1: a couple right now where I go, Uh, you know what,

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Speaker 1: Could I get it off? Yeah? And I would do

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Speaker 1: everything that I'm telling you right now, a little more

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Speaker 1: exercise consistently to burn that little bit extra, a little

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Speaker 1: less of the desserts and the fun stuff, and maybe

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Speaker 1: a little less of the wine. So you're pulling back.

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Speaker 1: We're going to that math. And obviously I'm pretty darn

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Speaker 1: good already. So the question is do I care? Do

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Speaker 1: I need a six pack at fifty three? It helps

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Speaker 1: in my business, it helps with whatever. If that's I'm

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Speaker 1: more worried about performance people and being healthy and enjoying

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Speaker 1: my life. So that's where when I'm talking with friends

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Speaker 1: about this very topic, and there's like Tom, I just

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Speaker 1: want to get rid of this last little bit. That

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Speaker 1: means that they're pretty good to begin with, right to

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Speaker 1: get to that point. Some of its genetics, but a

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Speaker 1: lot of it is that the people are exercising and

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Speaker 1: they are strength training, and I go, do you really

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Speaker 1: want to cut back? What are your vices? And the

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Speaker 1: alcohol is a huge part, and listen, I'm not willing

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Speaker 1: you know. I enjoy my red wine on occasion. It's

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Speaker 1: one of my indulgences. And I enjoy desserts on occasion.

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Speaker 1: And so if I am getting ready for a specific

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Speaker 1: photo shoot type thing, I'm gonna do everything that I

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Speaker 1: just said to you. I canna take any supplement that

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Speaker 1: I'm not telling you about. I'm gonna do any crazy

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Speaker 1: illegal pharmaceutical that I watched the celebrities utilize and some

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Speaker 1: other clients over the years. No, I'm not doing anything

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Speaker 1: to jeopardize my health. But it's everything that I'm telling

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Speaker 1: you right now. I'm going to do a little bit

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Speaker 1: more cardio. I'm going to pull back on the desserts

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Speaker 1: a little bit. I'm not gonna cut them out completely.

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Speaker 1: Can't do that and that would cost me to overeat.

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Speaker 1: And so there's the balance. There's the exploration that you

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Speaker 1: have to do for yourself. What are the foods that

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Speaker 1: saytiate you the healthy stuff? What are the desserts where

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Speaker 1: you can have one of them at you know, if

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Speaker 1: it's a bar or something you're grabbing, whatever it is

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Speaker 1: to enter carriage. Is one enough or does it not

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Speaker 1: do it for you? That's why I tell you, not

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Speaker 1: only does losing weight take time because of the mathematical

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Speaker 1: equation involved, but it takes time because you gotta figure

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Speaker 1: out everything I'm talking about now, and it's totally doable,

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Speaker 1: and it's totally enjoyable, and it's not about deprivation until

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Speaker 1: you get to this point where you're like, Okay, I'm

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Speaker 1: fifty five and I really want a six pack. That's challenging.

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Speaker 1: And that's why a lot of bringing you the honest

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Speaker 1: stuff after all of these years in the business, that's

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Speaker 1: why a lot of the movie stars and celebrities will

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Speaker 1: go the shortcut route. But that's a problem people. It's

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Speaker 1: a huge problem with the health and wellness and and

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Speaker 1: I've watched people pay the ultimate price by doing stuff

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Speaker 1: they shouldn't be doing. And again, not a question that

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Speaker 1: you know that's not for me, So you go, what's

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Speaker 1: what's the solution. It's it's the calories in, calories out,

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Speaker 1: and you have to ask yourself, how well am I

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Speaker 1: doing right now? And do I really care that much

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Speaker 1: to have that six pack? Do I really want to

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Speaker 1: maybe not drink at all? Do you enjoy beer or

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Speaker 1: your whatever your alcohol is. Do you really not want

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Speaker 1: to have as much of your you know, fun little

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Speaker 1: vice at night? And if you say, you know, I

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Speaker 1: kind of want both, then you can't have both on

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Speaker 1: the same night. That's what I've learned, and it works.

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Speaker 1: It still takes time, people. It's not gonna happen in

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Speaker 1: a week. You're gonna lose those two pa uns or

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Speaker 1: three pounds of body fat from your abs in a week.

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Speaker 1: But if you up your cardio a little bit separate.

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Speaker 1: In my experience, the alcohol and the indulgence, the sweets,

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Speaker 1: the sugars, the salts, whatever, on the same night over

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Speaker 1: time at all work. But you gotta be good and

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Speaker 1: you kind of really wanted And it comes down to motivation.

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Speaker 1: You know. Yes, if you're in my industry and you're

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Speaker 1: gonna get photographed and you care and you're not gonna

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Speaker 1: be photoshopped, like now, it doesn't even matter. Ah. That

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Speaker 1: was the greatest compliment I got, by the way, was

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Speaker 1: when for the cover of Beat, the gym people were

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Speaker 1: telling me was photoshop. Not only was not photo shopped,

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Speaker 1: it wasn't even a photo shoot. It was my wife

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Speaker 1: and not on vacation. She wasn't were married, No, it

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Speaker 1: was yes, we had just gotten married but had no

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Speaker 1: kids yet, and we're on vacation and took that picture

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Speaker 1: fooling around, sent it to my publisher. She said, can

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Speaker 1: I have some ideas for the cover of this book

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Speaker 1: and center that? And we never did the photo shoot.

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Speaker 1: And I remember when we're getting ready to come out

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Speaker 1: with the book, and she said, oh, we're good. I go, wait,

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Speaker 1: we haven't done the cover photo shoots. She said, no,

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Speaker 1: I used that picture you sent me. So it's about

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Speaker 1: motivation and the cost you're willing to pay and your genetics.

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Speaker 1: But I don't want you to think that your genetics

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Speaker 1: will prevent you from achieving any goal, including flat abs.

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Speaker 1: You can do it, all right, final break, when we

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Speaker 1: come back and wrap it all up, we'll be right

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Speaker 1: back all right, talking about how to get those last

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Speaker 1: couple of pounds off. I can just sense, as the

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Speaker 1: reaction I have with many people in person, that you're like, really, Tom,

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Speaker 1: is that that's the answer. It is? It is? It

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Speaker 1: could totally be done right. You know those people who

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Speaker 1: have flat abs that are older maybe or even younger,

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Speaker 1: but like, what do they do? Follow the people that

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Speaker 1: do or have achieved what you want. And when there

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Speaker 1: are those people and people say, oh, that person can

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Speaker 1: eat whatever they want. No, no, no, no, no no.

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Speaker 1: Listen to my episode of you can't outrun your fork,

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Speaker 1: especially when you're older. Comes down to the math. It

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Speaker 1: comes down to the math people, and it comes down

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Speaker 1: to hunger, and it comes down to satiety, and it

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Speaker 1: comes down to metabolism and these are all within your control.

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Speaker 1: But you've got to be consistent. This is where excessive

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Speaker 1: moderation is everything. If you came to me and said, Tom,

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Speaker 1: but I really, I really, I really want a six

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Speaker 1: pack and flat as ago. Okay, here's here's what you

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Speaker 1: gotta do consistently, right, And most people just aren't willing

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Speaker 1: to do it. And that's fine because it is not

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Speaker 1: even a sign of your health as far as like

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Speaker 1: you can. Of course, it is you know, waste to height,

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Speaker 1: ratio and all that kind of stuff. You know, you're

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Speaker 1: be on my there's correlations and all of that stuff,

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Speaker 1: of course, but you can be skinny unfit is my point.

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Speaker 1: You know what's going on inside It could be totally

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Speaker 1: different than how you look on the outside. So are

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Speaker 1: you eating healthy? Are you exercising? And let me just

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Speaker 1: leave you with that, because when you take your focus

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Speaker 1: off your apps, when you take your focus off of

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Speaker 1: the scale, when you start to employ everything I talk

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Speaker 1: about here and figure out the exercise you like and

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Speaker 1: the food you like that's healthy and all of that

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Speaker 1: stuff and still indulge occasionally do all that stuff consistently,

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Speaker 1: those things change, The scale will move, the apps will

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Speaker 1: slowly get better, whether or not you have a ripped

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Speaker 1: six pack, like who cares this? Like that? This is

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Speaker 1: back to the magazines. It's what we've been sold. And

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Speaker 1: the great news is when you find those foods you

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Speaker 1: love that are healthy and make you feel good and

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Speaker 1: satisfy you. And when you find the exercise that you

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Speaker 1: would be angry if someone told you you couldn't do,

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Speaker 1: and especially the mix the cardio, those apps are going

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Speaker 1: to come because you're going to be doing what you

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Speaker 1: need to be doing. You're going to be burning calories,

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Speaker 1: you're going to be eating healthy foods. You're not going

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Speaker 1: to be depressed on the couch eating foods that that

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Speaker 1: that horrible snowball effect. So it's taking the focus off

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Speaker 1: and I know This isn't the quick fix answer you want,

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Speaker 1: but I'm never going to give you those. This is

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Speaker 1: the truth. If your goals are strong enough and you

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Speaker 1: really want it, you can do it. You've just got

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Speaker 1: to be really good most of the time. Do all

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Speaker 1: the things I talk about here most of the time,

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Speaker 1: getting in your daily protein, drinking the water, exercising consistently,

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Speaker 1: strength training, and cardio because those last couple of pounds

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Speaker 1: of the hardest ones to lose. End of story. Enough said,

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Speaker 1: I know it's not this like hack for your abs

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Speaker 1: because there aren't any that are legal and that are healthy.

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Speaker 1: It's the same way you would lose weight, but you

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Speaker 1: gotta be that much better at the end. An alcohol

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Speaker 1: plays a major role, So I'll do I'll do a

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Speaker 1: whole episode on that because I know that's the be

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Speaker 1: all end all with me, because not only do you

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Speaker 1: have to process at first, only do you eat less

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Speaker 1: healthy after Oftentimes you don't move as much. So that's

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Speaker 1: like the trifecta of keeping the body fat on all right,

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Speaker 1: But that doesn't mean if you don't drinke alcohol that

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Speaker 1: you will have flat apps easily as well. It's just

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Speaker 1: it's part of the whole process. All right, all right enough, Oh,

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Speaker 1: thank you for listening again. If you want to reach out,

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Speaker 1: Tom h Fit is Instagram and Twitter direct message me

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Speaker 1: right through there, tom h Fit. Please follow the show, subscribe,

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00:26:20,960 --> 00:26:23,879
Speaker 1: whatever you can do to support it, and follow after

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00:26:24,080 --> 00:26:26,199
Speaker 1: greatly appreciate it as well. If you want to email me,

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Speaker 1: go to Fitness disrupted dot com. My most recent book

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00:26:30,160 --> 00:26:33,520
Speaker 1: is The Micro Workout Plan. I'm getting ready to run

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Speaker 1: across the Grand Canyon and back again in a week,

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Speaker 1: and I am freaking out. We all need goals, all right.

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Speaker 1: Remember there are three things we all control. How much

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Speaker 1: we move when we put into our mouths and our attitudes,

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Speaker 1: and that is awesome. I'm Tom holland this is Fitness Disrupted,

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Speaker 1: Believing yourself. Fitness Disrupted is a production of I Heart

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Speaker 1: Rate You. For more podcasts from my heart Radio, visit

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Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you

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Speaker 1: listen to your favorite shows.