1 00:00:00,240 --> 00:00:04,520 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,000 --> 00:00:14,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:14,240 --> 00:00:17,680 Speaker 1: I love every single podcast I do. I'm passionate about 4 00:00:17,720 --> 00:00:21,880 Speaker 1: every single topic, but this one even more. I'm amped 5 00:00:21,920 --> 00:00:24,320 Speaker 1: up today. I'm amped up for a number of reasons. 6 00:00:24,800 --> 00:00:27,320 Speaker 1: And this is a myth that has been around forever. 7 00:00:27,920 --> 00:00:31,800 Speaker 1: It is one that is preventing so many people from 8 00:00:31,840 --> 00:00:35,559 Speaker 1: achieving their healthiest best bodies. And I'm gonna debunk it 9 00:00:36,320 --> 00:00:39,000 Speaker 1: once and for all. But here's the thing. It will 10 00:00:39,040 --> 00:00:42,800 Speaker 1: continue to be around. And what's interesting and different about 11 00:00:42,840 --> 00:00:48,920 Speaker 1: this podcast is I actually have a person who I 12 00:00:48,920 --> 00:00:54,040 Speaker 1: would say tried to refute refuted my premise on why 13 00:00:54,120 --> 00:00:57,440 Speaker 1: you can't really lengthen a muscle, and I'm gonna read 14 00:00:57,480 --> 00:01:01,200 Speaker 1: it because it works on several levels, and I'll talk 15 00:01:01,240 --> 00:01:02,880 Speaker 1: more about that. So that's how I'm going to finish 16 00:01:03,080 --> 00:01:05,200 Speaker 1: the show, and I really think you're going to enjoy that. 17 00:01:05,560 --> 00:01:10,880 Speaker 1: So I have been contributing to the media for decades now, newspapers, magazines, 18 00:01:11,480 --> 00:01:15,200 Speaker 1: and I'm asked a bunch of questions and the final 19 00:01:15,600 --> 00:01:18,560 Speaker 1: piece of this podcast will be where I contributed to 20 00:01:18,560 --> 00:01:23,120 Speaker 1: a Chicago Tribune article reporter reached out about myths and 21 00:01:23,240 --> 00:01:25,560 Speaker 1: this was one of them, and I gave my answer, 22 00:01:26,120 --> 00:01:30,720 Speaker 1: and a fellow fitness person decided to write a whole 23 00:01:30,720 --> 00:01:34,600 Speaker 1: blog post about my response, and I'm gonna end with 24 00:01:34,640 --> 00:01:37,040 Speaker 1: that because it ties it all together, and it also 25 00:01:37,160 --> 00:01:42,040 Speaker 1: goes to bad advice. We'll get to that, all right. 26 00:01:42,080 --> 00:01:45,760 Speaker 1: So can you lengthen a muscle? Why do I bring 27 00:01:45,840 --> 00:01:50,800 Speaker 1: this up? Because there are so many exercise programs, so 28 00:01:50,840 --> 00:01:56,640 Speaker 1: many fitness personalities, because they will not call them experts 29 00:01:57,000 --> 00:02:02,400 Speaker 1: who put this out there, who have their entire careers 30 00:02:02,480 --> 00:02:08,360 Speaker 1: built upon long lean muscles, long lean muscles, How to 31 00:02:08,800 --> 00:02:13,200 Speaker 1: build long lean muscles, How to lengthen your muscles, how 32 00:02:13,240 --> 00:02:19,200 Speaker 1: to get that dancer's body right? So many infomercials they're 33 00:02:19,200 --> 00:02:24,080 Speaker 1: still on. I still see them. And this plays into 34 00:02:24,840 --> 00:02:28,480 Speaker 1: one of the first shows I did for Fitness Disrupted, 35 00:02:29,160 --> 00:02:32,000 Speaker 1: first show about bulk, the fear of bulk. So that's 36 00:02:32,000 --> 00:02:35,960 Speaker 1: what this is all tied into. It is women generally speaking, 37 00:02:36,000 --> 00:02:39,280 Speaker 1: and the fear of bulk. So when we talk about 38 00:02:39,360 --> 00:02:44,880 Speaker 1: lengthening a muscle, and that's often followed by building long, 39 00:02:45,160 --> 00:02:49,960 Speaker 1: lean muscles, it's the fear of bulk, and it's trying 40 00:02:50,000 --> 00:02:53,600 Speaker 1: to achieve a certain body type. And I understand that, 41 00:02:53,800 --> 00:02:56,360 Speaker 1: and we all have goals. We want to lose weight, 42 00:02:56,560 --> 00:02:59,280 Speaker 1: we want to look better, we want to achieve certain 43 00:02:59,320 --> 00:03:04,480 Speaker 1: body types. You cannot lengthen a muscle. You cannot lengthen 44 00:03:04,480 --> 00:03:11,000 Speaker 1: a muscle. Muscles have an origin and an insertion, and 45 00:03:11,000 --> 00:03:14,679 Speaker 1: they're fixed. And I will get to that, all right. 46 00:03:15,080 --> 00:03:17,200 Speaker 1: But what I don't want this show to be is 47 00:03:17,200 --> 00:03:20,040 Speaker 1: depressing to those of you who want to look better, 48 00:03:20,320 --> 00:03:25,240 Speaker 1: because every single person can. There are three body types ectomorph, 49 00:03:25,520 --> 00:03:29,480 Speaker 1: meso morph, and endomorph. Ectomorphs are the skin of your 50 00:03:29,520 --> 00:03:32,600 Speaker 1: body type. They have trouble putting on muscle. That goes 51 00:03:32,720 --> 00:03:36,680 Speaker 1: for men and women. Meso morph the in between. I 52 00:03:36,800 --> 00:03:40,520 Speaker 1: am a meso morph. I put on muscle more easily 53 00:03:41,200 --> 00:03:46,400 Speaker 1: than other people than other body types. The endomorph, and 54 00:03:46,440 --> 00:03:50,280 Speaker 1: then finally the ecto morph. The bigger frame puts on muscle, 55 00:03:50,440 --> 00:03:54,880 Speaker 1: carries a little bit more body fat generally speaking. But 56 00:03:55,000 --> 00:03:59,000 Speaker 1: these are body types. This is exercise science. And I 57 00:03:59,080 --> 00:04:02,240 Speaker 1: talked about how years ago my first opportunity to ever 58 00:04:02,360 --> 00:04:05,400 Speaker 1: be on TV, there was a crazy book that was 59 00:04:05,480 --> 00:04:09,520 Speaker 1: out on crazy body types and how to do these 60 00:04:09,600 --> 00:04:12,880 Speaker 1: so specific workouts for these specific body types. And they 61 00:04:12,920 --> 00:04:15,960 Speaker 1: were not ectomorph meso morphendo morph. But it played into 62 00:04:16,080 --> 00:04:20,720 Speaker 1: the long, lean muscles, fear of bulk, spot reduction, all 63 00:04:20,800 --> 00:04:23,719 Speaker 1: the things that are wrong in fitness. And so I said, listen, 64 00:04:23,720 --> 00:04:27,279 Speaker 1: I'll talk about ectomorph meso morphendo morph and building muscle. 65 00:04:27,920 --> 00:04:30,200 Speaker 1: And they said, no, we want you to talk about 66 00:04:30,640 --> 00:04:32,280 Speaker 1: this specific I'm not gonna give you the book. It 67 00:04:32,279 --> 00:04:34,560 Speaker 1: doesn't matter. And I said, well, I can't because that's 68 00:04:34,600 --> 00:04:36,320 Speaker 1: not exercise science. And they said, well, then you're not 69 00:04:36,320 --> 00:04:39,640 Speaker 1: gonna be on the show. And I said, okay, because 70 00:04:39,680 --> 00:04:42,960 Speaker 1: there's science and I'm not going to go against the science. 71 00:04:43,600 --> 00:04:46,680 Speaker 1: And so what's interesting about today's discussion is there are 72 00:04:46,760 --> 00:04:49,640 Speaker 1: those who, as I talked about frequently, just don't have 73 00:04:49,760 --> 00:04:53,279 Speaker 1: any idea about the exercise science. And then there are those, 74 00:04:54,200 --> 00:04:57,760 Speaker 1: like the response to my advice to the Chicago Tribune, 75 00:04:58,200 --> 00:05:01,880 Speaker 1: who actually have knowledge, but they take it too far. 76 00:05:03,279 --> 00:05:05,680 Speaker 1: And I'm excited to give you that example. All right, 77 00:05:05,920 --> 00:05:08,840 Speaker 1: but there are body types, so you go, we'll wait 78 00:05:08,880 --> 00:05:12,680 Speaker 1: a minute, Tom. I see pilates, I see yoga, and 79 00:05:12,800 --> 00:05:19,320 Speaker 1: I see the bodies that are created in yoga and pilates, 80 00:05:20,440 --> 00:05:24,600 Speaker 1: and that term created is where we're going to have 81 00:05:24,839 --> 00:05:30,280 Speaker 1: a discussion, and the very simple way to start that 82 00:05:30,400 --> 00:05:34,640 Speaker 1: discussion is that those classes are self selecting. All classes 83 00:05:34,680 --> 00:05:37,000 Speaker 1: are self selecting. What do I mean by that? When 84 00:05:37,040 --> 00:05:42,680 Speaker 1: I used to teach fitness classes, whether it was group, cycling, 85 00:05:43,320 --> 00:05:47,240 Speaker 1: boot camp, you name it, I did at abdominals, and 86 00:05:47,320 --> 00:05:49,400 Speaker 1: I would be in a gym getting ready to teach, 87 00:05:49,440 --> 00:05:51,520 Speaker 1: and I would look at the other studios. I can 88 00:05:51,600 --> 00:05:54,799 Speaker 1: tell you what the class is going to be without 89 00:05:54,880 --> 00:05:57,000 Speaker 1: knowing what the classes by the people who are waiting 90 00:05:57,000 --> 00:06:02,960 Speaker 1: outside to go in self selection. In other words, the 91 00:06:03,120 --> 00:06:08,440 Speaker 1: ecto morphs tend to take pilates in yoga to begin with. All, Right, 92 00:06:09,200 --> 00:06:13,560 Speaker 1: body types are suited for different workouts. This is why 93 00:06:14,000 --> 00:06:16,400 Speaker 1: I did that show and talked about the five components 94 00:06:16,440 --> 00:06:20,920 Speaker 1: of fitness and how skinnier people tend to run longer distances. Right, 95 00:06:21,640 --> 00:06:25,520 Speaker 1: more muscular people tend to lift heavier. Now that's a generalization, 96 00:06:25,800 --> 00:06:29,720 Speaker 1: but it's true as well. Tall people tend to play basketball. 97 00:06:29,920 --> 00:06:34,159 Speaker 1: They don't get told by playing basketball. They they they 98 00:06:34,200 --> 00:06:39,440 Speaker 1: are made to do that. Michael Phelps, when you break 99 00:06:39,480 --> 00:06:43,360 Speaker 1: down his anatomy is made to be a swimmer, Lance armstrong, 100 00:06:43,600 --> 00:06:48,560 Speaker 1: his anatomy, his physiology made to be a biker. And 101 00:06:48,640 --> 00:06:52,960 Speaker 1: that's not to say again that you can't achieve so 102 00:06:53,160 --> 00:06:55,159 Speaker 1: much in fitness, but it is to say that genetics 103 00:06:55,200 --> 00:06:57,840 Speaker 1: play a role. And when we talk about, you know, 104 00:06:57,920 --> 00:07:00,280 Speaker 1: elite athletes, the line is, if you want to be 105 00:07:00,360 --> 00:07:05,119 Speaker 1: an elite athlete, choose your parents correctly, because that plays 106 00:07:05,120 --> 00:07:08,120 Speaker 1: a role. I'm over time for the first break. Quick breaks. Ye, 107 00:07:08,200 --> 00:07:10,560 Speaker 1: I'm already amped up, and we're gonna get right into it. 108 00:07:10,920 --> 00:07:14,080 Speaker 1: Can you really lengthen a muscle? We'll be right back. 109 00:07:24,400 --> 00:07:28,560 Speaker 1: So we're talking about lengthening a muscle, and I kind 110 00:07:28,560 --> 00:07:32,040 Speaker 1: of want to read the response to the Chicago Tribune 111 00:07:32,480 --> 00:07:34,600 Speaker 1: contribution that I gave, but I'm gonna wait. All right, 112 00:07:34,640 --> 00:07:38,240 Speaker 1: So we need to just get the the lightweight, the 113 00:07:38,360 --> 00:07:41,040 Speaker 1: overload principle, and the fear of bulk out of the way, 114 00:07:41,080 --> 00:07:43,760 Speaker 1: because that is what this is all tied into, and 115 00:07:43,960 --> 00:07:47,440 Speaker 1: why it drives me crazy is why all the myths 116 00:07:47,920 --> 00:07:52,040 Speaker 1: that you know, people who shouldn't be pushing them, who 117 00:07:52,080 --> 00:07:54,240 Speaker 1: don't have the knowledge or don't have the you know, 118 00:07:54,720 --> 00:07:59,080 Speaker 1: expertise in the field the experience, just push it because 119 00:07:59,120 --> 00:08:02,040 Speaker 1: they know there are people that will fall forth that 120 00:08:02,120 --> 00:08:06,160 Speaker 1: believe it that want that body like you know the dancers, 121 00:08:06,800 --> 00:08:09,440 Speaker 1: and you can only do so much. When it comes 122 00:08:09,480 --> 00:08:12,800 Speaker 1: to genetics, every single one of you, regardless of what 123 00:08:12,920 --> 00:08:16,760 Speaker 1: body type you are, will benefit from doing total body workout, 124 00:08:17,760 --> 00:08:21,440 Speaker 1: from building muscle all over your body. I've started to 125 00:08:22,080 --> 00:08:24,800 Speaker 1: take the word lean out myself. It's been a part 126 00:08:24,800 --> 00:08:27,560 Speaker 1: of the vernacular for the decades that I've been in 127 00:08:27,640 --> 00:08:29,600 Speaker 1: the industry, but I'm taking it out because what does 128 00:08:29,640 --> 00:08:32,439 Speaker 1: it mean. It's actually playing into the myth. So I've 129 00:08:32,480 --> 00:08:34,880 Speaker 1: said it before because it's in all the writings and 130 00:08:35,679 --> 00:08:40,040 Speaker 1: it's just used widely. But why It's like the word tone, 131 00:08:40,120 --> 00:08:42,839 Speaker 1: what does tone mean? And what does lean muscle mean? 132 00:08:43,240 --> 00:08:45,920 Speaker 1: So I'm just taking it out because it is playing 133 00:08:45,960 --> 00:08:48,000 Speaker 1: into that fear of bulk, and it is playing into 134 00:08:48,040 --> 00:08:52,160 Speaker 1: the fear that you know, you can achieve this dancer's 135 00:08:52,240 --> 00:08:57,480 Speaker 1: body just by doing really light weights. And let me 136 00:08:57,559 --> 00:09:00,840 Speaker 1: say that, you know, it's really surprising or not about 137 00:09:01,400 --> 00:09:07,320 Speaker 1: the workout routines and regiments that promise long muscles. They're 138 00:09:07,360 --> 00:09:12,000 Speaker 1: generally light to no weights. Light to no weights, So 139 00:09:12,480 --> 00:09:14,920 Speaker 1: when you count that as your strength training, you're doing 140 00:09:14,960 --> 00:09:18,120 Speaker 1: yourself a huge disservice, and that's what drives me crazy 141 00:09:19,000 --> 00:09:22,160 Speaker 1: is we need to strengthen our bodies. And when you're 142 00:09:22,200 --> 00:09:27,040 Speaker 1: playing into the long lean myth and using weights, there's 143 00:09:27,120 --> 00:09:31,960 Speaker 1: one Yeah. I tend to not use the names uh 144 00:09:32,160 --> 00:09:35,040 Speaker 1: celebrities who are pushing fitness programs. I will use their name. 145 00:09:35,120 --> 00:09:36,520 Speaker 1: I'm not even gonna tell you the name. It's not 146 00:09:36,880 --> 00:09:40,959 Speaker 1: necessary of the person who wrote the rebuttal of my 147 00:09:41,320 --> 00:09:44,040 Speaker 1: response about lean muscles, because it doesn't matter. This person 148 00:09:44,200 --> 00:09:46,640 Speaker 1: use my name, but I don't care. So there there 149 00:09:46,720 --> 00:09:50,800 Speaker 1: are there's a one famous, one celebrity who pushes this 150 00:09:51,120 --> 00:09:52,960 Speaker 1: and the weights have to be three pounds or less. 151 00:09:54,360 --> 00:09:59,120 Speaker 1: Now this person, not that this person studied anything of 152 00:09:59,200 --> 00:10:03,400 Speaker 1: any value in the industry, but that violates anatomy and 153 00:10:03,440 --> 00:10:06,120 Speaker 1: physiology one O one. It violates the overload principle right 154 00:10:06,160 --> 00:10:08,599 Speaker 1: then and there. If you don't overload the muscle, you 155 00:10:08,640 --> 00:10:11,760 Speaker 1: don't change the muscle, right you don't get stronger, and 156 00:10:11,880 --> 00:10:15,199 Speaker 1: you won't build muscle. And if you are lifting weights 157 00:10:15,280 --> 00:10:18,280 Speaker 1: that are lighter than your children than your purse, my 158 00:10:18,360 --> 00:10:20,680 Speaker 1: wife's purse is definitely more than three pounds. I don't 159 00:10:20,679 --> 00:10:22,719 Speaker 1: know what she has in there. I won't go in it. 160 00:10:23,080 --> 00:10:26,199 Speaker 1: It scares me, but it's more than three pounds. So 161 00:10:26,320 --> 00:10:29,520 Speaker 1: if you are lifting weights that are lighter than things 162 00:10:29,559 --> 00:10:32,600 Speaker 1: you carry around all day long, you're not gonna change 163 00:10:32,600 --> 00:10:37,040 Speaker 1: your body. And those people that celebrity did nothing to 164 00:10:37,200 --> 00:10:41,480 Speaker 1: achieve the body they have other than the genetics they 165 00:10:41,520 --> 00:10:44,839 Speaker 1: were blessed with. Sure, eating is part of it, but 166 00:10:44,960 --> 00:10:49,199 Speaker 1: as far as having the type of body, the ectomorph body, 167 00:10:49,760 --> 00:10:54,959 Speaker 1: that is not achieved by the exercise routine. And so 168 00:10:55,160 --> 00:11:00,480 Speaker 1: this is what drives me nuts. And there's another celebrity, 169 00:11:00,640 --> 00:11:03,720 Speaker 1: at least two are up there who not only pushes 170 00:11:03,840 --> 00:11:06,760 Speaker 1: this type of routine, but then pushes the crazy diets 171 00:11:07,920 --> 00:11:10,960 Speaker 1: and you not only are cheated out of being strong 172 00:11:11,200 --> 00:11:16,520 Speaker 1: and healthy, there's osteoporosis. And this same celebrity might give 173 00:11:16,520 --> 00:11:20,480 Speaker 1: it away to some of you, was diagnosed with osteopenia 174 00:11:20,960 --> 00:11:24,559 Speaker 1: in her thirties. That's really early. Now you could say, 175 00:11:24,559 --> 00:11:28,280 Speaker 1: there are you know, several possible factors. Of course I 176 00:11:28,320 --> 00:11:30,839 Speaker 1: would argue a lack of strength training and the crazy 177 00:11:30,920 --> 00:11:35,840 Speaker 1: diets are a huge factor. So that is where we're going, 178 00:11:36,880 --> 00:11:39,960 Speaker 1: is that when you try to buy into this lengthen 179 00:11:40,040 --> 00:11:43,360 Speaker 1: your muscle, use light weights, fear of bulk, try to 180 00:11:43,480 --> 00:11:48,800 Speaker 1: look like someone else you are doing the opposite of 181 00:11:48,920 --> 00:11:52,000 Speaker 1: what my show is about getting you the greatest results 182 00:11:52,080 --> 00:11:55,760 Speaker 1: in the shortest amount of time. You're wasting your time 183 00:11:55,880 --> 00:12:00,160 Speaker 1: and your money. Now that's not to say that there 184 00:12:00,280 --> 00:12:05,960 Speaker 1: isn't huge value in pilates and bar classes and yoga 185 00:12:06,040 --> 00:12:09,120 Speaker 1: and things like that oftentimes that push this long, lean muscle. 186 00:12:10,280 --> 00:12:14,360 Speaker 1: There is, But we need to do strength training, and 187 00:12:14,440 --> 00:12:17,319 Speaker 1: that is a part of strength training. But you need 188 00:12:17,400 --> 00:12:21,640 Speaker 1: more overload than just your body weight. Unless you're gaining 189 00:12:21,880 --> 00:12:26,360 Speaker 1: several pounds every week, then then you're progressively overloading your body. 190 00:12:28,000 --> 00:12:31,960 Speaker 1: But I'm serious that as we get older, how much 191 00:12:32,280 --> 00:12:34,800 Speaker 1: how many times do I talk about how strength training 192 00:12:34,880 --> 00:12:37,640 Speaker 1: is the fountain of youth. When we lose muscle or 193 00:12:37,760 --> 00:12:42,240 Speaker 1: metabolism slow down. When we lose muscle, our functional capacity 194 00:12:42,360 --> 00:12:46,360 Speaker 1: just to do our activities of daily living is significantly decreased. 195 00:12:47,559 --> 00:12:50,680 Speaker 1: And that gets me angry when people are buying into 196 00:12:50,760 --> 00:12:55,960 Speaker 1: this long lean muscle fallacy and making your muscles longer. 197 00:12:56,880 --> 00:12:59,120 Speaker 1: All right, And one final thing I have to talk 198 00:12:59,200 --> 00:13:02,920 Speaker 1: about the hormone owns and and you don't, as a woman, 199 00:13:03,160 --> 00:13:06,640 Speaker 1: have enough testosterone to put on significant muscle. Now, yes, 200 00:13:06,760 --> 00:13:11,199 Speaker 1: that varies, but just think of the guys in the 201 00:13:11,360 --> 00:13:15,040 Speaker 1: gym and the line I use frequently is there a 202 00:13:15,040 --> 00:13:17,760 Speaker 1: significant number of men who want to look like Arnold Schwartzenegger. 203 00:13:18,000 --> 00:13:19,840 Speaker 1: And they are a significant number of you women who 204 00:13:20,400 --> 00:13:23,600 Speaker 1: are petrified that you are going to look like Arnold 205 00:13:23,600 --> 00:13:29,920 Speaker 1: Swartzeneger put on muscle. Neither are going to happen. Neither men, 206 00:13:30,559 --> 00:13:33,960 Speaker 1: you know, struggle to put on muscle. It takes work, 207 00:13:34,320 --> 00:13:39,679 Speaker 1: it takes genetics, it takes protein, it takes consistency. And 208 00:13:39,840 --> 00:13:42,880 Speaker 1: sure we see those instagram pictures of those women who 209 00:13:43,000 --> 00:13:48,439 Speaker 1: have significant muscle genetics, really long amount of training, a 210 00:13:48,600 --> 00:13:52,839 Speaker 1: heavy focus on trying to achieve that, and then oftentimes 211 00:13:52,920 --> 00:13:56,360 Speaker 1: other things are thrown in there that are helping pharmaceutically. 212 00:13:57,800 --> 00:14:01,040 Speaker 1: And the fear of bulk and the attempt to try 213 00:14:01,120 --> 00:14:05,239 Speaker 1: to build long muscles is doing you an incredible disservice. 214 00:14:06,960 --> 00:14:09,360 Speaker 1: And that's what gets me angry. And and this is 215 00:14:09,440 --> 00:14:14,559 Speaker 1: actually so easy when we talk about the origin and 216 00:14:14,679 --> 00:14:19,000 Speaker 1: the insertion of the muscle and how you can't lengthen it, 217 00:14:19,400 --> 00:14:23,840 Speaker 1: and of all the topics that I have contributed to, uh, 218 00:14:24,440 --> 00:14:28,000 Speaker 1: you know, different publications about kind of surprised me that 219 00:14:28,160 --> 00:14:30,720 Speaker 1: this would be one, and there's others actually, but you 220 00:14:30,800 --> 00:14:32,560 Speaker 1: know with a response that I'm going to read to 221 00:14:32,560 --> 00:14:38,400 Speaker 1: you shortly from someone who has studied the body. But 222 00:14:38,520 --> 00:14:42,040 Speaker 1: that's the point. I'm getting ahead of myself a little bit. 223 00:14:42,040 --> 00:14:46,520 Speaker 1: But this person, their goal was to make themselves sound smart. 224 00:14:47,840 --> 00:14:51,920 Speaker 1: That's it. That's it, because actually I will point out 225 00:14:51,960 --> 00:14:57,360 Speaker 1: at the end this person corroborates my point. You know what, 226 00:14:57,560 --> 00:15:00,240 Speaker 1: Let's take our final break and when we come back act, 227 00:15:00,680 --> 00:15:02,320 Speaker 1: I'm gonna get right to it. I'm gonna read you 228 00:15:02,400 --> 00:15:04,560 Speaker 1: this article and then we're gonna work backwards and say 229 00:15:04,960 --> 00:15:08,080 Speaker 1: how this is so not only applicable to how you 230 00:15:08,200 --> 00:15:10,800 Speaker 1: can't lengthen a muscle, and I'm saving you so much 231 00:15:10,840 --> 00:15:14,560 Speaker 1: time and and wasted money. You have to have to 232 00:15:14,720 --> 00:15:18,200 Speaker 1: embrace that. But I also want you to realize you 233 00:15:18,280 --> 00:15:22,160 Speaker 1: can have your best body regardless of what body type 234 00:15:22,200 --> 00:15:35,200 Speaker 1: you are. Final break, we'll be right back. All right, 235 00:15:35,600 --> 00:15:38,480 Speaker 1: we are back talking about lengthening muscles. You are going 236 00:15:38,560 --> 00:15:41,920 Speaker 1: to have to indulge me for about two minutes, just 237 00:15:42,040 --> 00:15:46,040 Speaker 1: a couple of minutes, because I'm gonna read you this response. 238 00:15:46,760 --> 00:15:52,200 Speaker 1: By the way, that I don't even know this person, uh, 239 00:15:52,560 --> 00:15:54,760 Speaker 1: and so it just came through a Google search when 240 00:15:54,800 --> 00:15:58,800 Speaker 1: I was looking for something that came up, and it's 241 00:15:58,800 --> 00:16:03,640 Speaker 1: an interesting response. I had to cut it down significantly, 242 00:16:04,360 --> 00:16:06,840 Speaker 1: and it's still long when I left for you, but 243 00:16:06,920 --> 00:16:09,000 Speaker 1: I'm gonna read you it and then we're gonna discuss it. 244 00:16:09,000 --> 00:16:11,280 Speaker 1: And I'm actually gonna stop at different points within it, 245 00:16:11,560 --> 00:16:15,440 Speaker 1: because there's there's moments within that bear discussion. All right, 246 00:16:15,600 --> 00:16:20,640 Speaker 1: So blog post fitness person educated in fitness exercise. I'll 247 00:16:20,680 --> 00:16:22,880 Speaker 1: leave it at that. And here's the blog post, and 248 00:16:22,960 --> 00:16:26,120 Speaker 1: I quote, here's an article called have you Fallen for 249 00:16:26,240 --> 00:16:29,280 Speaker 1: These fitness myths? So that is the Chicago Tribune article, 250 00:16:29,680 --> 00:16:31,560 Speaker 1: and the author goes on, here's the part that got 251 00:16:31,640 --> 00:16:35,040 Speaker 1: me groaning. So my response that I will read got 252 00:16:35,200 --> 00:16:41,160 Speaker 1: this person groaning. Myth muscles lengthened truth. Muscles have what's 253 00:16:41,240 --> 00:16:44,400 Speaker 1: called an origin and an insertion. Both are fixed and 254 00:16:44,440 --> 00:16:47,800 Speaker 1: attached to bones, said personal trainer Tom Holland. In order 255 00:16:47,880 --> 00:16:50,680 Speaker 1: to lengthen it, you'd have to detach it and reattach 256 00:16:50,800 --> 00:16:53,600 Speaker 1: it farther down the bone. So that was the quote 257 00:16:54,000 --> 00:16:58,560 Speaker 1: this person pulled from the article. They go on, PS. 258 00:16:58,680 --> 00:17:00,720 Speaker 1: I hate the word truth when it is utilized to 259 00:17:00,800 --> 00:17:04,040 Speaker 1: mean indisputable fact. Have we really given a topic, any 260 00:17:04,160 --> 00:17:07,480 Speaker 1: topic such a well rounded, rigorous analysis that we can 261 00:17:07,560 --> 00:17:10,440 Speaker 1: say with confidence, what is fact? How old are you? 262 00:17:10,640 --> 00:17:13,199 Speaker 1: I'm almost thirty eight. How old is our perspective as 263 00:17:13,240 --> 00:17:17,239 Speaker 1: a culture? How old are are people? Have we been 264 00:17:17,280 --> 00:17:20,800 Speaker 1: around long enough to exhaust thinking something through to every angle? 265 00:17:21,080 --> 00:17:23,919 Speaker 1: When did we become so sure about what we know? Okay? 266 00:17:24,000 --> 00:17:27,680 Speaker 1: I digress? Are you kidding me? Are you kidding me? 267 00:17:28,040 --> 00:17:30,720 Speaker 1: That's how they started? Okay? And this person is studied, 268 00:17:30,840 --> 00:17:33,600 Speaker 1: and this person is going at me. Let me just 269 00:17:33,760 --> 00:17:36,560 Speaker 1: read you. I actually, you know, have an office filled 270 00:17:36,600 --> 00:17:39,480 Speaker 1: with textbooks that I've saved over the years. I've never 271 00:17:39,560 --> 00:17:41,639 Speaker 1: understood people who you know, don't keep them if you're 272 00:17:41,640 --> 00:17:44,520 Speaker 1: in the industry. So I grabbed a couple. Okay, So 273 00:17:45,280 --> 00:17:48,680 Speaker 1: what did they say? Hate the word truth, indisputable fact. 274 00:17:48,840 --> 00:17:51,720 Speaker 1: We're not talking about a runner's high. We're not talking 275 00:17:51,760 --> 00:17:54,920 Speaker 1: about testing for endorphins or things like that, you know, 276 00:17:55,040 --> 00:17:58,960 Speaker 1: things that are happening inside the body. We're talking about 277 00:17:59,040 --> 00:18:04,879 Speaker 1: something that can be viewed in cadaver study, in an 278 00:18:05,080 --> 00:18:07,920 Speaker 1: X ray that this actually is fact. So let me 279 00:18:08,040 --> 00:18:11,080 Speaker 1: just read to you too real quick. So this is 280 00:18:11,280 --> 00:18:14,680 Speaker 1: Fundamentals of Anatomy and Physiology, fourth edition, And this is 281 00:18:14,760 --> 00:18:19,240 Speaker 1: page three nineteen talking about muscles, people, origins, and insertions. 282 00:18:19,480 --> 00:18:23,080 Speaker 1: Each muscle begin at an origin, ends at an insertion, 283 00:18:23,440 --> 00:18:27,400 Speaker 1: and contracts to produce a specific action. Let me see 284 00:18:27,400 --> 00:18:30,280 Speaker 1: it again. Each muscle begins at an origin, ends at 285 00:18:30,320 --> 00:18:33,560 Speaker 1: in an assertion, and contracts to produce a specific action. 286 00:18:34,440 --> 00:18:38,880 Speaker 1: Another textbook, My Human Anatomy and Physiology, fifth Edition, Page one, 287 00:18:40,000 --> 00:18:44,399 Speaker 1: skeletal muscle is packaged by connective tissue sheets into organs 288 00:18:44,440 --> 00:18:48,240 Speaker 1: called skeletal muscles that are attached to the bones of 289 00:18:48,320 --> 00:18:52,480 Speaker 1: the skeleton. Where is the indisputable fact that is not 290 00:18:52,600 --> 00:18:56,200 Speaker 1: a fact? Where's the truth that isn't a truth? And listen, 291 00:18:56,560 --> 00:19:00,159 Speaker 1: this whole show is about looking at the nuances the 292 00:19:00,240 --> 00:19:03,560 Speaker 1: science and saying, we gotta look at so many different things, 293 00:19:03,640 --> 00:19:06,720 Speaker 1: and oftentimes we can cramping. What causes cramping? I'm doing 294 00:19:06,760 --> 00:19:10,360 Speaker 1: a show on that suit. There are many different things. 295 00:19:10,600 --> 00:19:13,000 Speaker 1: But is it a fact that we can see that 296 00:19:13,200 --> 00:19:16,560 Speaker 1: muscles are attached to bones? And this person is actually 297 00:19:16,600 --> 00:19:20,600 Speaker 1: gonna go at me for that in a second? Uh yeah, yeah, 298 00:19:20,880 --> 00:19:24,720 Speaker 1: So we go on. Statements like this one about muscle 299 00:19:24,800 --> 00:19:27,280 Speaker 1: length is just one example of problems that arise from 300 00:19:27,320 --> 00:19:31,639 Speaker 1: studying parts as in an anatomy without studying forces. No, 301 00:19:31,960 --> 00:19:34,880 Speaker 1: the problem is not there. The person goes on, let's 302 00:19:34,880 --> 00:19:37,960 Speaker 1: break down this truth. First of all, muscles don't attach 303 00:19:38,080 --> 00:19:40,719 Speaker 1: to bone. The structure that is deemed by people who 304 00:19:40,840 --> 00:19:44,359 Speaker 1: deem such things. Muscle transitions into a tissue deemed by 305 00:19:44,400 --> 00:19:48,840 Speaker 1: the aforementioned people a tendon, which then transitions into a 306 00:19:48,880 --> 00:19:54,720 Speaker 1: tissue we call a bone. Uh. I know that, I 307 00:19:54,880 --> 00:19:59,119 Speaker 1: know that when you contribute to newspapers and magazines, you 308 00:19:59,200 --> 00:20:02,280 Speaker 1: cannot give that um a five paragraph or like this 309 00:20:02,400 --> 00:20:07,200 Speaker 1: person wrote a thirty paragraph explanation. It's a newspaper. And 310 00:20:07,280 --> 00:20:10,639 Speaker 1: if I every time contribute and said, well, there's a 311 00:20:10,920 --> 00:20:14,639 Speaker 1: muscle and attached to attendon and that attaches to a bone, 312 00:20:14,720 --> 00:20:17,960 Speaker 1: and go on and on and on, you're you're not 313 00:20:18,000 --> 00:20:19,920 Speaker 1: gonna get quoted. And they're just gonna cut out the 314 00:20:20,000 --> 00:20:25,040 Speaker 1: tendon part anyway. So that's a cheap shot. That's ridiculous 315 00:20:25,720 --> 00:20:28,440 Speaker 1: trying to you know, I know, But let me go 316 00:20:28,520 --> 00:20:32,159 Speaker 1: back to the to the definition that I just read you, right, 317 00:20:32,240 --> 00:20:36,439 Speaker 1: because even so, what was that definition UM Human Anatomy 318 00:20:36,440 --> 00:20:39,640 Speaker 1: and Physiology, fifth edition called skeleton muscles that are attached 319 00:20:39,680 --> 00:20:43,160 Speaker 1: to the bones of the skeleton. Even there, they didn't 320 00:20:43,200 --> 00:20:45,439 Speaker 1: have to go into the tendon part. Right, muscles are 321 00:20:45,440 --> 00:20:50,119 Speaker 1: attached to bones. Pull on that so ridiculous, We go on. 322 00:20:50,440 --> 00:20:52,480 Speaker 1: If human tissue was as simple as modeled in the 323 00:20:52,600 --> 00:20:56,199 Speaker 1: Chicago Tribune article, I e. Muscles have a genetically determined 324 00:20:56,320 --> 00:20:59,240 Speaker 1: or preset length that is determined by the attachment points, 325 00:20:59,480 --> 00:21:01,560 Speaker 1: then Tom could have a point. I can see how 326 00:21:01,600 --> 00:21:03,760 Speaker 1: the myth of muscle lengthen and could be Tom's truth 327 00:21:03,960 --> 00:21:06,439 Speaker 1: because I understand the model he is working from. However, 328 00:21:06,560 --> 00:21:08,480 Speaker 1: muscle length and a whole lot of human tissue I 329 00:21:08,560 --> 00:21:12,320 Speaker 1: see people discuss online. Isn't this simple? It actually is? 330 00:21:13,000 --> 00:21:15,680 Speaker 1: All right, we still have some more muscle models presented 331 00:21:15,680 --> 00:21:18,440 Speaker 1: in textbooks are based on this Sarco mirror arrangement, where 332 00:21:18,520 --> 00:21:20,760 Speaker 1: in neutral, both sides of a joint have muscle lengths 333 00:21:20,840 --> 00:21:24,119 Speaker 1: created by Sarco mirrors with optimal leverage, that is the 334 00:21:24,160 --> 00:21:27,200 Speaker 1: acting in mayacin overlap is at a distance, where Sarko 335 00:21:27,280 --> 00:21:29,960 Speaker 1: mirror has the spatial ability to get longer or shorter 336 00:21:30,080 --> 00:21:32,800 Speaker 1: as needed. Neutral as neutral, Okay, I'm cutting out. I 337 00:21:32,920 --> 00:21:35,760 Speaker 1: have five more paragraphs and I wanted to read you 338 00:21:35,960 --> 00:21:39,560 Speaker 1: some of it to see the depth to which we 339 00:21:39,680 --> 00:21:43,600 Speaker 1: are going. Because this goes to every Fitness Disrupted episode 340 00:21:43,640 --> 00:21:46,800 Speaker 1: I do. Could I go to this depth? Uh? Yeah, 341 00:21:47,560 --> 00:21:49,879 Speaker 1: I studied it for a really long time. Is this 342 00:21:50,040 --> 00:21:54,400 Speaker 1: helping you at all? Is anyone still listening? I cut 343 00:21:54,480 --> 00:21:57,600 Speaker 1: out like fifteen more paragraphs, and I'm cutting out three 344 00:21:57,680 --> 00:21:59,879 Speaker 1: that I have in my notes. But let me just 345 00:22:00,119 --> 00:22:02,480 Speaker 1: go on finish it up. So this person wrote, So, 346 00:22:02,520 --> 00:22:05,119 Speaker 1: I'm writing this post because I find this fascinating. I 347 00:22:05,200 --> 00:22:07,720 Speaker 1: thought you might find it interesting. No, you're writing this 348 00:22:07,800 --> 00:22:11,320 Speaker 1: post to sound smart and to tear me apart at 349 00:22:11,359 --> 00:22:15,199 Speaker 1: the same time, and to sound smarter by tearing it apart. Uh, 350 00:22:15,359 --> 00:22:17,440 Speaker 1: let me finish this up. I'm gonna give you the 351 00:22:17,520 --> 00:22:21,359 Speaker 1: last two paragraphs and again I've cut out like thirty Again. 352 00:22:21,440 --> 00:22:25,240 Speaker 1: Your body isn't as predetermined as you think. Yes, here's 353 00:22:25,280 --> 00:22:28,640 Speaker 1: the kicker. If you actually read the five pages, here's 354 00:22:28,680 --> 00:22:32,679 Speaker 1: what you get to. Yes, muscle attachment points are fixed. 355 00:22:33,160 --> 00:22:37,280 Speaker 1: Excuse me, excuse me. We should be done. You just 356 00:22:37,440 --> 00:22:41,119 Speaker 1: made me read five pages that have nothing to do 357 00:22:41,800 --> 00:22:45,920 Speaker 1: with avoiding a fitness program that tells you that you 358 00:22:46,000 --> 00:22:51,040 Speaker 1: can lengthen a muscle. Are you kidding me? Are you 359 00:22:51,200 --> 00:22:53,720 Speaker 1: kidding me? And then at the end, yes, muscle attachment 360 00:22:53,760 --> 00:22:55,879 Speaker 1: points are fixed, right, But there's a butt, but the 361 00:22:56,000 --> 00:23:01,119 Speaker 1: distance between them is not what what and if you 362 00:23:01,240 --> 00:23:03,480 Speaker 1: even and even if you measure the same person in 363 00:23:03,520 --> 00:23:06,399 Speaker 1: the same position, the same distance between points can be 364 00:23:06,480 --> 00:23:09,359 Speaker 1: covered by different amounts of muscle, intending depending on how 365 00:23:09,440 --> 00:23:12,880 Speaker 1: they moved or didn't. And this person finishes by saying, 366 00:23:13,160 --> 00:23:15,840 Speaker 1: in short time, your muscles can get longer or shorter 367 00:23:16,119 --> 00:23:20,040 Speaker 1: depending on how you use them. Uh yeah, it's called 368 00:23:20,080 --> 00:23:25,480 Speaker 1: the muscle contraction. Can you lengthen a muscle longer than 369 00:23:25,560 --> 00:23:31,640 Speaker 1: what it is? I mean, I'm tired, but I read 370 00:23:31,720 --> 00:23:34,320 Speaker 1: you this and I brought this up not to necessarily 371 00:23:34,359 --> 00:23:36,360 Speaker 1: go back at this person. It's kind of fun though, 372 00:23:36,400 --> 00:23:39,040 Speaker 1: I got to admit, and that's one benefit of the show. 373 00:23:40,880 --> 00:23:45,240 Speaker 1: But I think of you reading this and wasting all 374 00:23:45,320 --> 00:23:51,240 Speaker 1: that time and getting confused for what reason, And that 375 00:23:51,440 --> 00:23:53,640 Speaker 1: is so much in fitness. So I take it back, 376 00:23:53,680 --> 00:23:56,040 Speaker 1: that's not so much in fitness. Most people in fitness 377 00:23:56,280 --> 00:23:59,760 Speaker 1: don't have the education, right. This person has advanced degrees 378 00:23:59,840 --> 00:24:01,919 Speaker 1: as I do. And there are a lot of jobs, 379 00:24:01,960 --> 00:24:05,280 Speaker 1: to be honest, you know, getting a you know job 380 00:24:05,320 --> 00:24:08,200 Speaker 1: as an ext sise physiologist you know, doesn't pay a lot, 381 00:24:08,480 --> 00:24:10,240 Speaker 1: pays a lot less than what it cost to get 382 00:24:10,320 --> 00:24:14,159 Speaker 1: that that degree and it never really goes up. So 383 00:24:15,359 --> 00:24:17,480 Speaker 1: this is the other side of that coin. So the 384 00:24:17,520 --> 00:24:19,600 Speaker 1: vast majority of fitness people would argue just don't have 385 00:24:19,640 --> 00:24:22,240 Speaker 1: the education. And then there are those like this person, 386 00:24:24,119 --> 00:24:29,639 Speaker 1: who did you learn anything? Did that help you? No, 387 00:24:29,920 --> 00:24:37,240 Speaker 1: it wasted your time, it confused you, and that's it. 388 00:24:38,040 --> 00:24:39,639 Speaker 1: And at the end, I wait the third point and 389 00:24:39,720 --> 00:24:45,359 Speaker 1: at the end this person corroborated my point. I mean 390 00:24:45,480 --> 00:24:47,200 Speaker 1: the fact that you can finish up by saying, yes, 391 00:24:47,280 --> 00:24:51,200 Speaker 1: muscle attachment points are fixed, okay, end of story. Could 392 00:24:51,200 --> 00:24:53,680 Speaker 1: you have started with that? You buried the lead, like 393 00:24:54,400 --> 00:24:57,800 Speaker 1: you know, forty paragraphs down. And that's why this was 394 00:24:57,880 --> 00:25:00,439 Speaker 1: important to read is because there are podcast us out there. 395 00:25:00,480 --> 00:25:02,880 Speaker 1: There are people out there and listen. You are free 396 00:25:02,960 --> 00:25:05,000 Speaker 1: to listen to whomever, and you should get a wide 397 00:25:05,119 --> 00:25:09,440 Speaker 1: balanced opinion and view of everything, lots of different you know, 398 00:25:09,560 --> 00:25:15,119 Speaker 1: it's like going to doctors, get a bunch, but you 399 00:25:15,200 --> 00:25:18,800 Speaker 1: gotta be careful. Just because they have education doesn't mean 400 00:25:18,840 --> 00:25:20,600 Speaker 1: they have your best interests in mind. It doesn't mean 401 00:25:20,640 --> 00:25:22,680 Speaker 1: they're gonna help you. Where is the takeaway from that? 402 00:25:23,480 --> 00:25:27,320 Speaker 1: I don't I don't know. It's just nuts. And to 403 00:25:27,440 --> 00:25:30,320 Speaker 1: start off by saying you're growning. And again I don't 404 00:25:30,359 --> 00:25:32,200 Speaker 1: have to I'm not gonna tell you who this is, 405 00:25:32,320 --> 00:25:37,639 Speaker 1: doesn't matter, but my point is you can't lengthen a muscle. 406 00:25:38,240 --> 00:25:41,080 Speaker 1: This is there's very black and little. I should say 407 00:25:41,119 --> 00:25:45,240 Speaker 1: that is black and white and fitness very little. If 408 00:25:45,280 --> 00:25:47,439 Speaker 1: it was more black and white, it would be much easier. 409 00:25:47,560 --> 00:25:49,760 Speaker 1: We could say, oh yeah, plan or fasciitist, this is 410 00:25:49,800 --> 00:25:52,720 Speaker 1: the exact exercise you should do. It's exactly caused by this, 411 00:25:54,280 --> 00:25:57,760 Speaker 1: and everyone would be healed. Oh you know you've got 412 00:25:57,920 --> 00:26:00,359 Speaker 1: you know bad your your knees hurt when you run, Well, 413 00:26:00,400 --> 00:26:02,840 Speaker 1: it's you gotta do this exercise and you gotta avoid this. 414 00:26:02,960 --> 00:26:04,840 Speaker 1: And it's definitely these kind of shoes. And there are 415 00:26:04,920 --> 00:26:09,960 Speaker 1: those people. There are so many of those people. But 416 00:26:10,040 --> 00:26:12,920 Speaker 1: when it comes to your muscles and lengthening them, and 417 00:26:13,040 --> 00:26:16,119 Speaker 1: they're being an origin and an insertion and a fixed point, 418 00:26:17,680 --> 00:26:22,680 Speaker 1: that's black and white. And so I hope, I hope, hope, 419 00:26:22,720 --> 00:26:28,760 Speaker 1: hope that those of you who are pursuing that body 420 00:26:28,880 --> 00:26:33,000 Speaker 1: type and eschewing. I had to throw that word in there. 421 00:26:33,080 --> 00:26:37,400 Speaker 1: That s a t word, right, avoiding the strength training 422 00:26:38,040 --> 00:26:41,879 Speaker 1: for the fear of bulk. I hope you take this 423 00:26:42,000 --> 00:26:45,560 Speaker 1: to heart, and it is truly one of the top 424 00:26:45,600 --> 00:26:50,440 Speaker 1: things that prevent women from achieving just about, you know, 425 00:26:51,200 --> 00:26:56,119 Speaker 1: all their goals, whether it's weight loss, looking better. You 426 00:26:56,200 --> 00:26:59,080 Speaker 1: can be skinny, unfit. There are so many people like that, 427 00:27:00,400 --> 00:27:04,480 Speaker 1: and so many of the people pushing these workout routines 428 00:27:04,800 --> 00:27:08,760 Speaker 1: for the long, lean muscles. They look the part, but 429 00:27:09,240 --> 00:27:13,000 Speaker 1: many can't do a push up. I've worked with so 430 00:27:13,080 --> 00:27:16,480 Speaker 1: many fitness models over the years and it's changing, actually, 431 00:27:16,520 --> 00:27:18,560 Speaker 1: which is nice. And it was more in the past 432 00:27:19,520 --> 00:27:23,760 Speaker 1: men and women who looked the part, but then when 433 00:27:23,800 --> 00:27:26,720 Speaker 1: they are asked to perform exercises, and by the way, 434 00:27:26,800 --> 00:27:30,040 Speaker 1: over and over when you're doing a shoot, they can't 435 00:27:30,080 --> 00:27:34,920 Speaker 1: do it. So it's not just about the aesthetic. And 436 00:27:35,000 --> 00:27:40,960 Speaker 1: I'm not, you know, dismissing that as a goal. Ectomorph 437 00:27:41,040 --> 00:27:44,000 Speaker 1: mezso morph endo morph. Don't play into the workout this 438 00:27:44,119 --> 00:27:47,600 Speaker 1: way for your body type, squats and lunges and push 439 00:27:47,680 --> 00:27:51,320 Speaker 1: ups and body weight exercises and chest presses and shoulder 440 00:27:51,359 --> 00:27:54,240 Speaker 1: presses and you know, Olympic lifts and all that stuff. 441 00:27:54,320 --> 00:27:56,920 Speaker 1: Regardless of your body type, you should be doing a 442 00:27:57,000 --> 00:28:00,760 Speaker 1: mix of all of those at some point with good form, 443 00:28:00,840 --> 00:28:04,440 Speaker 1: with the appropriate amount of weight, the overload principle. Back 444 00:28:04,480 --> 00:28:07,440 Speaker 1: to that real quickly. If you don't challenge your muscle, 445 00:28:07,480 --> 00:28:10,000 Speaker 1: you don't change it. And that goes for aesthetically end 446 00:28:11,080 --> 00:28:16,879 Speaker 1: performance wise, physiologically. And so reading that ridiculous take on 447 00:28:17,400 --> 00:28:23,440 Speaker 1: my just telling people you can't change your anatomy that 448 00:28:23,680 --> 00:28:28,159 Speaker 1: is fixed and doing it in in that way is 449 00:28:28,240 --> 00:28:32,200 Speaker 1: not helpful and it serves to confuse and it just 450 00:28:32,359 --> 00:28:38,160 Speaker 1: serves to again inflate the person writing that. And this 451 00:28:38,360 --> 00:28:40,400 Speaker 1: is let me, let me finish with this. When I 452 00:28:40,480 --> 00:28:43,000 Speaker 1: wrote my marathon book, when I wrote my triathlon book, 453 00:28:43,240 --> 00:28:46,400 Speaker 1: you know, that was generally really close to when I finished, 454 00:28:46,440 --> 00:28:49,720 Speaker 1: you know, one of my master's programs, and I thought, wow, 455 00:28:49,800 --> 00:28:51,760 Speaker 1: I could do talk about the heart rate and talk 456 00:28:51,800 --> 00:28:54,360 Speaker 1: about you know it just go deep dives into all 457 00:28:54,400 --> 00:28:57,320 Speaker 1: of this stuff. And I sat down before and said, 458 00:28:57,400 --> 00:28:59,720 Speaker 1: what will help people, what will help the most people? 459 00:29:00,840 --> 00:29:03,120 Speaker 1: What do they need to complete a triathlon, to complete 460 00:29:03,120 --> 00:29:05,760 Speaker 1: a marathon, to get in great shape? My book Beat 461 00:29:05,840 --> 00:29:09,760 Speaker 1: the Gym, the micro workout plan, the The vast majority 462 00:29:09,840 --> 00:29:13,000 Speaker 1: of critiques of my programs and my philosophy is it's 463 00:29:13,040 --> 00:29:16,880 Speaker 1: not enough. It's not enough. It's not enough exercise, not 464 00:29:16,920 --> 00:29:18,800 Speaker 1: pushing hard enough. And I'm here to tell you it is. 465 00:29:19,240 --> 00:29:22,440 Speaker 1: I'm living proof. My clients are living proof. Many of 466 00:29:22,520 --> 00:29:24,680 Speaker 1: the people who have listened to the show now consistently 467 00:29:25,080 --> 00:29:28,240 Speaker 1: and are reaching out to me saying, I've lost fifty pounds, 468 00:29:28,520 --> 00:29:31,320 Speaker 1: i ran three miles for the first time. I'm being 469 00:29:31,360 --> 00:29:34,120 Speaker 1: consistent with my program for the first time because it's doable. 470 00:29:35,160 --> 00:29:41,000 Speaker 1: That's what matters. Excessive moderation and excessive moderation today for 471 00:29:41,120 --> 00:29:46,520 Speaker 1: this show's purposes, isn't just about cardio vascular exercise or 472 00:29:46,600 --> 00:29:51,000 Speaker 1: strength training or nutrition. It's about the information we're given 473 00:29:51,640 --> 00:29:54,520 Speaker 1: excessive moderation. I don't need all that stuff. I need 474 00:29:54,600 --> 00:29:56,400 Speaker 1: to talk to you about acting and Maya sin and 475 00:29:56,480 --> 00:30:00,920 Speaker 1: Sarco mirrors and things like that and confuse the whole discussion, 476 00:30:02,240 --> 00:30:09,000 Speaker 1: especially when the answer is the same enough. I'm all 477 00:30:09,040 --> 00:30:14,600 Speaker 1: worked up. I love my job. I love it. I 478 00:30:14,760 --> 00:30:17,920 Speaker 1: love it. Hope you uh enjoyed that. A little different, 479 00:30:18,160 --> 00:30:22,200 Speaker 1: A little different, oh before before we go see, I 480 00:30:22,280 --> 00:30:25,840 Speaker 1: got two worked up, you know, for both shows. What 481 00:30:25,920 --> 00:30:29,760 Speaker 1: do I do? I google studies? Right, I have studies 482 00:30:29,840 --> 00:30:32,480 Speaker 1: that are you know in my vast library that I've 483 00:30:32,880 --> 00:30:35,360 Speaker 1: been using for decades in my books and papers and 484 00:30:35,440 --> 00:30:37,560 Speaker 1: lectures and things like that, and then I'll look at 485 00:30:37,600 --> 00:30:40,680 Speaker 1: the most current stuff and you know, so I do 486 00:30:40,840 --> 00:30:45,000 Speaker 1: a dive and then I truncate it down and make 487 00:30:45,040 --> 00:30:48,160 Speaker 1: it palatable for you. But for this show, guess how 488 00:30:48,200 --> 00:30:51,840 Speaker 1: many studies you can find on exercises to create lean 489 00:30:51,920 --> 00:30:59,360 Speaker 1: muscle zero zero. And what we're really talking about is stretching. People. Yes, 490 00:31:00,120 --> 00:31:02,600 Speaker 1: you can stretch and should stretch in a short muscle. 491 00:31:02,880 --> 00:31:06,760 Speaker 1: Muscles can be shorter because they are tight. Perfect way 492 00:31:06,800 --> 00:31:10,440 Speaker 1: to finish this up. That's the benefit of pilates or 493 00:31:10,480 --> 00:31:12,200 Speaker 1: one of the benefits of plates and yoga for so 494 00:31:12,240 --> 00:31:16,520 Speaker 1: many people, especially men, but women as well. Tight hip flexors, 495 00:31:16,560 --> 00:31:20,400 Speaker 1: tight hamstrings, tight everything. And so one of the ways 496 00:31:21,360 --> 00:31:25,400 Speaker 1: that those disciplines lengthened is they make you more flexible 497 00:31:26,160 --> 00:31:28,280 Speaker 1: and they pull your shoulders back. They give you better 498 00:31:28,360 --> 00:31:34,120 Speaker 1: posture because you're doing back exercises and phenomenal body movements 499 00:31:34,200 --> 00:31:36,680 Speaker 1: and flow in yoga and pilates and things like that. 500 00:31:37,920 --> 00:31:40,440 Speaker 1: But you can't lengthen a muscle. It's that simple. It 501 00:31:40,600 --> 00:31:44,840 Speaker 1: is black and white. Can't do it, can't escape your genetics. 502 00:31:44,920 --> 00:31:48,520 Speaker 1: But you can make your genetics phenomenal. I have worked 503 00:31:48,560 --> 00:31:53,760 Speaker 1: with everybody type, and everybody type can be the healthiest weight, 504 00:31:54,280 --> 00:31:57,000 Speaker 1: the perfect amount of muscle for that body type and 505 00:31:57,280 --> 00:32:00,880 Speaker 1: feel good because it's not just about how we look 506 00:32:00,880 --> 00:32:02,520 Speaker 1: in the mirror, right, It's not just the number on 507 00:32:02,560 --> 00:32:08,240 Speaker 1: the scale. Okay, So no studies on building lean muscle, 508 00:32:08,520 --> 00:32:11,200 Speaker 1: and we're gonna stop using the term lean muscle. We're 509 00:32:11,200 --> 00:32:13,400 Speaker 1: just gonna say muscle, because what's the What's what's the 510 00:32:13,400 --> 00:32:17,120 Speaker 1: opposite of lean muscle? Fat muscle? Never heard of it, 511 00:32:17,280 --> 00:32:18,760 Speaker 1: never seen it, haven't read about it in any of 512 00:32:18,840 --> 00:32:22,000 Speaker 1: my textbooks. All Right, I need to rest. I need 513 00:32:22,040 --> 00:32:23,800 Speaker 1: to go for a run. I got myself worked up. 514 00:32:24,560 --> 00:32:26,720 Speaker 1: Please rate the show. If you have not rated the 515 00:32:26,720 --> 00:32:29,040 Speaker 1: show and you've listened to it, listen, that's that's not okay. 516 00:32:29,240 --> 00:32:31,480 Speaker 1: Rate the show please and subscribe to the show. I 517 00:32:31,560 --> 00:32:34,360 Speaker 1: want to thank you all. I'm coming up on a 518 00:32:34,480 --> 00:32:37,880 Speaker 1: year and just the response I've gotten from people, and listen. 519 00:32:38,080 --> 00:32:40,560 Speaker 1: I'll take the criticism. Come at me with everything and 520 00:32:40,640 --> 00:32:44,080 Speaker 1: we'll discuss it. We oh, we will discuss it. But 521 00:32:44,440 --> 00:32:46,280 Speaker 1: I need to back up everything I say to you. 522 00:32:46,520 --> 00:32:49,520 Speaker 1: I need to give you the best information, and I 523 00:32:49,760 --> 00:32:55,360 Speaker 1: am super aware of that. That's my job. Greatest results, 524 00:32:55,480 --> 00:32:59,160 Speaker 1: short amount of time, least likelihood of entry, and the 525 00:32:59,240 --> 00:33:02,480 Speaker 1: fewest words hopefully. Okay, that may not be for this show. 526 00:33:02,520 --> 00:33:05,040 Speaker 1: That's that is one of the criticisms I get. But 527 00:33:05,160 --> 00:33:07,360 Speaker 1: I like what I do. I love talking about it. Okay, 528 00:33:07,480 --> 00:33:10,280 Speaker 1: time time to end, so rate the show, subscribe to 529 00:33:10,360 --> 00:33:11,840 Speaker 1: the show. And if you need to reach out and 530 00:33:11,920 --> 00:33:15,640 Speaker 1: please do about anything. Tom h Fit is my Twitter 531 00:33:15,760 --> 00:33:18,440 Speaker 1: and my Instagram tom h Fit and a bunch of 532 00:33:18,560 --> 00:33:20,680 Speaker 1: you I love it. Have been reaching out through my website, 533 00:33:20,960 --> 00:33:24,280 Speaker 1: Fitness Disrupted dot com. Go right there. You can email 534 00:33:24,320 --> 00:33:27,080 Speaker 1: me there, read more about what's going on. And finally, 535 00:33:27,160 --> 00:33:30,080 Speaker 1: let me just pitch my newest book, Micro Workout Plan. 536 00:33:30,280 --> 00:33:32,640 Speaker 1: Many of you have it and you could be one 537 00:33:32,720 --> 00:33:34,640 Speaker 1: final little bit of homework if you do and you 538 00:33:34,760 --> 00:33:36,640 Speaker 1: enjoy it, or you know, if you could rate it 539 00:33:36,720 --> 00:33:39,560 Speaker 1: on Amazon, that is super helpful for us who write books. 540 00:33:39,800 --> 00:33:43,480 Speaker 1: Thank you for listening. I love what I do. I 541 00:33:43,600 --> 00:33:46,440 Speaker 1: get really worked up about it because I don't want 542 00:33:46,440 --> 00:33:48,680 Speaker 1: you to waste time money. We're not selling shoes here, people, 543 00:33:49,240 --> 00:33:53,320 Speaker 1: This is health. I take that really seriously. There are 544 00:33:53,360 --> 00:33:56,640 Speaker 1: three things we control, how much we move, what we 545 00:33:56,680 --> 00:34:00,360 Speaker 1: put into our mouths and our attitudes and that is awesome. Mhm. 546 00:34:01,000 --> 00:34:05,760 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 547 00:34:11,120 --> 00:34:14,680 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 548 00:34:14,800 --> 00:34:17,640 Speaker 1: more podcasts from my heart Radio, visit the i heart 549 00:34:17,719 --> 00:34:21,080 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 550 00:34:21,160 --> 00:34:21,920 Speaker 1: favorite shows.