1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:17,480 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:17,560 --> 00:00:20,360 Speaker 1: I like to bring you a wide variety of shows 4 00:00:20,440 --> 00:00:23,520 Speaker 1: because that is what you need. That is where success 5 00:00:23,560 --> 00:00:26,400 Speaker 1: comes from. And that's a combination of shows where I 6 00:00:26,440 --> 00:00:30,920 Speaker 1: go into the science and I discuss different studies with you, 7 00:00:31,080 --> 00:00:35,360 Speaker 1: sometimes one, sometimes numerous studies that are all talking about 8 00:00:35,360 --> 00:00:39,360 Speaker 1: a specific topic. Sometimes I bring you amazing guests like 9 00:00:40,080 --> 00:00:46,760 Speaker 1: PhD level uh, you know, Dr Lieberman type people, evolutionary biologists, 10 00:00:46,800 --> 00:00:49,360 Speaker 1: the best of the best. Then some celebrities to get 11 00:00:49,360 --> 00:00:52,040 Speaker 1: you motivated, some real people. And then sometimes I talk 12 00:00:52,080 --> 00:00:54,960 Speaker 1: about myself and I know that annoys some people, which 13 00:00:55,000 --> 00:00:59,840 Speaker 1: I find interesting and to be totally honest, which I 14 00:01:00,040 --> 00:01:03,959 Speaker 1: always am, I don't feel comfortable oftentimes bringing you these 15 00:01:03,960 --> 00:01:06,880 Speaker 1: shows because I don't necessarily want to talk about myself. 16 00:01:07,080 --> 00:01:10,240 Speaker 1: But then I think about all those Instagram people, those 17 00:01:10,440 --> 00:01:15,520 Speaker 1: fitness experts with some very soft air quotes around those 18 00:01:15,640 --> 00:01:19,920 Speaker 1: two terms, who all they do or show pictures of 19 00:01:19,959 --> 00:01:24,400 Speaker 1: their genetics at twenty and these bodies that they didn't 20 00:01:24,480 --> 00:01:27,840 Speaker 1: change anything and some did. I shouldn't say anything, you know, 21 00:01:29,560 --> 00:01:33,720 Speaker 1: but oftentimes it's just genetics. I haven't made any major changes, 22 00:01:33,880 --> 00:01:38,479 Speaker 1: and I really pride myself in not just talking to talk, 23 00:01:38,560 --> 00:01:41,600 Speaker 1: but walking the walk, even at fifty two. Just got 24 00:01:41,640 --> 00:01:44,280 Speaker 1: back from the pool. I have an Iron Man coming 25 00:01:44,360 --> 00:01:46,560 Speaker 1: up in less than four weeks. I'm doing a marathon 26 00:01:46,680 --> 00:01:50,080 Speaker 1: in two days as training for that, and the show 27 00:01:50,120 --> 00:01:53,600 Speaker 1: is about how I've lost over thirty pounds for this race. 28 00:01:54,520 --> 00:01:56,200 Speaker 1: And this is the second time I've done this show. 29 00:01:56,800 --> 00:01:59,240 Speaker 1: And what I find funny is the first time I 30 00:01:59,280 --> 00:02:01,880 Speaker 1: did the show, it was titled how I Lose twenty 31 00:02:01,920 --> 00:02:06,240 Speaker 1: pounds for Race Day, and I was it sure what 32 00:02:06,280 --> 00:02:08,280 Speaker 1: that number was till I look back that I did 33 00:02:08,280 --> 00:02:11,519 Speaker 1: the show way back at the start of Fitness Disrupted. 34 00:02:13,240 --> 00:02:15,960 Speaker 1: And so I'm up to over thirty as I get 35 00:02:16,000 --> 00:02:18,400 Speaker 1: older and as COVID hit and all that stuff. So 36 00:02:19,600 --> 00:02:23,400 Speaker 1: I'm gonna give you ten points, many similar to the 37 00:02:24,480 --> 00:02:28,600 Speaker 1: previous episode I did. But I'm bringing this to you 38 00:02:29,680 --> 00:02:36,360 Speaker 1: for so many reasons, including proving to you that yes, 39 00:02:36,960 --> 00:02:39,720 Speaker 1: it can be done, Yes it can be done multiple times. 40 00:02:41,160 --> 00:02:45,840 Speaker 1: And there's so many of the questions and topics that 41 00:02:45,960 --> 00:02:49,200 Speaker 1: I talked about that you're asking about in this show 42 00:02:50,120 --> 00:02:52,519 Speaker 1: weight loss, how quickly it takes, how quickly you get 43 00:02:52,520 --> 00:02:55,399 Speaker 1: it back what you need to do. I am not superman. 44 00:02:55,520 --> 00:02:59,000 Speaker 1: I am not different. And to be honest, I used 45 00:02:59,000 --> 00:03:01,440 Speaker 1: to love when I had a client who had a 46 00:03:01,520 --> 00:03:04,519 Speaker 1: hundred pounds or more to lose, because I know how 47 00:03:04,600 --> 00:03:08,960 Speaker 1: quickly I can get some of that weight off. That's 48 00:03:08,960 --> 00:03:11,760 Speaker 1: why the Biggest Loser works. And that's why over time, 49 00:03:11,800 --> 00:03:15,000 Speaker 1: what did they do? They got heavier and heavier people 50 00:03:15,960 --> 00:03:21,200 Speaker 1: because you can elicit a big change pretty quickly when 51 00:03:21,200 --> 00:03:23,400 Speaker 1: you have a lot to lose. So yes, it is 52 00:03:23,440 --> 00:03:26,840 Speaker 1: more challenging when you have less to lose. But I 53 00:03:26,880 --> 00:03:29,160 Speaker 1: had more to lose than I did obviously for the 54 00:03:29,280 --> 00:03:33,720 Speaker 1: last show. But we learn, and this is one of 55 00:03:33,720 --> 00:03:37,120 Speaker 1: the this is one of the ten we learned by 56 00:03:38,040 --> 00:03:41,920 Speaker 1: others who have been successful. And so again those Instagram 57 00:03:41,920 --> 00:03:44,600 Speaker 1: people haven't necessarily been successful other than being blessed with 58 00:03:44,640 --> 00:03:48,160 Speaker 1: some really good parents genetically. And so I bring you 59 00:03:48,160 --> 00:03:50,600 Speaker 1: the science, I bring you the guests, and they bring 60 00:03:50,640 --> 00:03:54,320 Speaker 1: you my personal experiment of one that never ends. And 61 00:03:54,360 --> 00:03:57,000 Speaker 1: one day maybe I'll give you the true full history 62 00:03:57,040 --> 00:03:59,800 Speaker 1: of my background, which would kind of surprise you. Come 63 00:03:59,840 --> 00:04:01,840 Speaker 1: a long way. I don't need to talk about it 64 00:04:01,880 --> 00:04:03,960 Speaker 1: all though, but I will talk about this, because this 65 00:04:04,000 --> 00:04:08,960 Speaker 1: is what many of you want to hear, the actual methods, 66 00:04:09,000 --> 00:04:14,200 Speaker 1: the actionable advice, what works from someone who's studied it 67 00:04:14,240 --> 00:04:17,960 Speaker 1: and done it and done it numerous times. Enough quick break, 68 00:04:17,960 --> 00:04:31,240 Speaker 1: we'll be right back. We learn how to accomplish something 69 00:04:32,120 --> 00:04:38,359 Speaker 1: by studying people who have accomplished something, who have put 70 00:04:39,000 --> 00:04:47,120 Speaker 1: numerous techniques methods into place, to make change, to make change, 71 00:04:48,120 --> 00:04:53,680 Speaker 1: And in my fourth decade in this industry, it has 72 00:04:53,760 --> 00:05:02,279 Speaker 1: become even more power fully obvious, which I always knew. 73 00:05:02,279 --> 00:05:06,800 Speaker 1: But how important the psychology is the physiology people, and 74 00:05:06,880 --> 00:05:10,440 Speaker 1: we'll talk about it. But if I see another stupid 75 00:05:10,520 --> 00:05:13,280 Speaker 1: article that says a calorie is not a calorie when 76 00:05:13,320 --> 00:05:16,400 Speaker 1: it comes to pure weight loss, I'm gonna go crazy. 77 00:05:17,720 --> 00:05:20,040 Speaker 1: I'm not gonna get into that whole topic right now. 78 00:05:21,160 --> 00:05:25,120 Speaker 1: But it's energy energy and energy out. Does it affect 79 00:05:25,160 --> 00:05:29,120 Speaker 1: hunger and things like that, of course, but it's the 80 00:05:29,160 --> 00:05:32,960 Speaker 1: behavioral change, and we're gonna talk so much more about 81 00:05:33,000 --> 00:05:38,159 Speaker 1: that in the upcoming year, so much more about anxiety 82 00:05:39,440 --> 00:05:43,920 Speaker 1: and changing behavior and grit and resilience and all of 83 00:05:43,960 --> 00:05:47,760 Speaker 1: these things that yes, I have vast experience with as well, 84 00:05:47,800 --> 00:05:52,159 Speaker 1: both personally and educationally. Getting ready to do that next 85 00:05:53,680 --> 00:05:55,640 Speaker 1: seventy plus. I don't even know how many marathons in 86 00:05:55,680 --> 00:05:58,240 Speaker 1: two days. It's training run for iron Man. At fifty two, 87 00:05:58,279 --> 00:06:02,080 Speaker 1: I'm injury free. I wasn't Superman as a kid. I 88 00:06:02,160 --> 00:06:08,640 Speaker 1: had all the injuries. So what are the ten points 89 00:06:08,680 --> 00:06:11,719 Speaker 1: I want to give you for me having not lost 90 00:06:11,760 --> 00:06:15,240 Speaker 1: twenty but thirty pounds right now, and by the way, 91 00:06:15,240 --> 00:06:18,680 Speaker 1: I have about four more to go, is my guess. 92 00:06:20,200 --> 00:06:21,920 Speaker 1: But as I've said before, I did make the mistake 93 00:06:21,920 --> 00:06:23,760 Speaker 1: many years ago iron Man Malaysia when I picked an 94 00:06:23,839 --> 00:06:26,359 Speaker 1: arbitrary number and said that's the way I'm going to 95 00:06:26,520 --> 00:06:29,360 Speaker 1: hit for this race. It was too low and I 96 00:06:29,400 --> 00:06:32,880 Speaker 1: did hit it, and I had a really, really challenging race. 97 00:06:33,800 --> 00:06:36,240 Speaker 1: So I don't pick an arbitrary number. But I can 98 00:06:36,279 --> 00:06:38,000 Speaker 1: see and I know by body fat, and I've done 99 00:06:38,000 --> 00:06:39,840 Speaker 1: this long enough to know that I definitely have a 100 00:06:39,839 --> 00:06:44,280 Speaker 1: couple left in me to get out of me. So 101 00:06:44,720 --> 00:06:49,920 Speaker 1: here's the first most important thing. I needed a why. 102 00:06:51,680 --> 00:06:54,279 Speaker 1: I needed a why. This is the behavioral change? Why 103 00:06:54,279 --> 00:06:56,039 Speaker 1: am I going to do it? Why am I going 104 00:06:56,080 --> 00:07:03,120 Speaker 1: to change behaviors? Numerous behaviors, not one in a drastic way. 105 00:07:03,160 --> 00:07:05,120 Speaker 1: I'm not going on a fat diet as I will 106 00:07:05,160 --> 00:07:08,719 Speaker 1: talk about. I'm not doing an insane amount of exercise. Sure, 107 00:07:08,720 --> 00:07:11,000 Speaker 1: I'm training for an iron man and stuff, but you 108 00:07:11,040 --> 00:07:14,880 Speaker 1: cannot outrun your fork. But I needed a really strong why. 109 00:07:15,280 --> 00:07:17,200 Speaker 1: Let me take that back. I needed a why because 110 00:07:17,280 --> 00:07:19,080 Speaker 1: number two let me get right to it, just gave 111 00:07:19,080 --> 00:07:23,480 Speaker 1: it away. That why needs to be freaking powerful. It's 112 00:07:23,480 --> 00:07:26,240 Speaker 1: exactly how I wrote it in my notes. So not 113 00:07:26,280 --> 00:07:29,600 Speaker 1: only do you need a hy because most of us, 114 00:07:29,760 --> 00:07:32,880 Speaker 1: most of you have that. I want to look good 115 00:07:32,920 --> 00:07:34,760 Speaker 1: in a bathing suit this summer. I want to lose 116 00:07:34,760 --> 00:07:37,360 Speaker 1: a cup. I want to If it's not powerful enough, 117 00:07:37,360 --> 00:07:40,080 Speaker 1: it's not gonna do it. It's got to be freaking powerful. 118 00:07:40,120 --> 00:07:43,040 Speaker 1: And that's not talked about enough. You have to really 119 00:07:43,080 --> 00:07:46,080 Speaker 1: want to change behaviors. It has to be powerful enough 120 00:07:46,720 --> 00:07:49,280 Speaker 1: that you're going to do the next eight things that 121 00:07:49,320 --> 00:07:51,560 Speaker 1: I'm gonna give to you. And so I have it, 122 00:07:51,640 --> 00:07:55,360 Speaker 1: and to be totally honest, I'm not. I don't want 123 00:07:55,360 --> 00:07:58,720 Speaker 1: to give it out, but it's there and I'll give 124 00:07:58,720 --> 00:08:03,400 Speaker 1: it out after and it's it's because we'll see. I 125 00:08:03,400 --> 00:08:07,679 Speaker 1: don't want the pressure. I don't want to get into it. 126 00:08:07,680 --> 00:08:10,840 Speaker 1: It's powerful, but it's personal right now and I'll leave 127 00:08:10,880 --> 00:08:13,160 Speaker 1: you with that, and I give you just about everything. 128 00:08:13,560 --> 00:08:16,680 Speaker 1: Sometimes I keep some things closer to the vest and 129 00:08:16,720 --> 00:08:19,680 Speaker 1: then I basically tell you later. But the physiology, as 130 00:08:19,760 --> 00:08:23,400 Speaker 1: I said, the physiology is easy, and that's that's what 131 00:08:23,480 --> 00:08:25,440 Speaker 1: I'm given to you. That's what I'm hammering home to 132 00:08:25,480 --> 00:08:30,360 Speaker 1: you about weight loss, about calories, about energy expenditure, but 133 00:08:30,520 --> 00:08:35,560 Speaker 1: all of that stuff. People who don't know anything or 134 00:08:35,679 --> 00:08:38,360 Speaker 1: know a little bit in our dangerous love to make 135 00:08:38,440 --> 00:08:45,160 Speaker 1: it complicated. It's really not when it comes to the 136 00:08:45,200 --> 00:08:48,880 Speaker 1: weight loss side. It's the behavioral change side, all right. 137 00:08:49,000 --> 00:08:52,760 Speaker 1: So I needed a Y number one number two. I 138 00:08:52,840 --> 00:08:56,080 Speaker 1: needed that why to be really powerful. So just doing 139 00:08:56,080 --> 00:08:58,520 Speaker 1: an iron Man, to be honest, it's not even close 140 00:08:58,559 --> 00:09:01,000 Speaker 1: to powerful anymore. I've done. This is gonna be number 141 00:09:01,000 --> 00:09:04,600 Speaker 1: twenty seven. I think they've done it. I know I 142 00:09:04,600 --> 00:09:07,960 Speaker 1: can do it. I've achieved most you know, getting to why. 143 00:09:08,040 --> 00:09:10,240 Speaker 1: He traveled the world, done all the races I want 144 00:09:10,240 --> 00:09:12,920 Speaker 1: to do. So I needed it to be even more 145 00:09:12,960 --> 00:09:15,560 Speaker 1: powerful than just the race itself. And that's incredible to 146 00:09:15,679 --> 00:09:19,600 Speaker 1: even me. Over time that this becomes relative. I remember 147 00:09:19,640 --> 00:09:22,560 Speaker 1: when I sat on the bench and couldn't run a 148 00:09:22,679 --> 00:09:28,840 Speaker 1: mile without excruciating pain. And there's another lesson for all 149 00:09:28,880 --> 00:09:31,160 Speaker 1: of you that no matter where you think you are 150 00:09:31,280 --> 00:09:34,840 Speaker 1: now and where you could never be, I am living proof. 151 00:09:36,960 --> 00:09:42,320 Speaker 1: The sky's the limit. Number three and many of these 152 00:09:42,440 --> 00:09:45,360 Speaker 1: are going to be topics I've talked about in other 153 00:09:45,440 --> 00:09:49,320 Speaker 1: shows for good reason. Taking all those component parts, all 154 00:09:49,360 --> 00:09:52,160 Speaker 1: the advice I give you people, I actually put into 155 00:09:52,880 --> 00:09:57,600 Speaker 1: practice myself. Shocking as that may sound, because again, if 156 00:09:57,600 --> 00:10:00,080 Speaker 1: you saw some of these Instagram people, listen, I've in 157 00:10:00,160 --> 00:10:02,640 Speaker 1: behind the curtain. I know many of these people. I 158 00:10:02,720 --> 00:10:04,640 Speaker 1: know what they do in their spare time. I know 159 00:10:04,720 --> 00:10:06,680 Speaker 1: the trainers that as soon as they walked out the 160 00:10:06,720 --> 00:10:09,360 Speaker 1: door at the gym's I used to work out many 161 00:10:09,480 --> 00:10:13,000 Speaker 1: decades ago, they'd be smoking and doing things that no 162 00:10:13,040 --> 00:10:17,360 Speaker 1: one would think because they're not living the lifestyle, and 163 00:10:17,360 --> 00:10:20,640 Speaker 1: because it's not just about an image, but what's going 164 00:10:20,679 --> 00:10:25,320 Speaker 1: on inside, both physiologically and psychologically. All right, So number three, 165 00:10:25,440 --> 00:10:32,240 Speaker 1: I gave it time. It's so much easier when you say, okay, 166 00:10:32,280 --> 00:10:37,400 Speaker 1: I want to lose weight, and I've got twenty four weeks, 167 00:10:39,240 --> 00:10:42,880 Speaker 1: twenty weeks, a pound a week, two pounds a week. 168 00:10:43,400 --> 00:10:45,720 Speaker 1: That's the number, and that's pretty much how you should 169 00:10:45,720 --> 00:10:49,920 Speaker 1: backtrack people one to two pounds a week, and when 170 00:10:49,960 --> 00:10:53,840 Speaker 1: you make it one pound a week, it's even easier 171 00:10:53,880 --> 00:10:56,560 Speaker 1: to be successful. You have more time, and some weeks 172 00:10:56,559 --> 00:11:01,800 Speaker 1: you'll overshoot it, some weeks you won't. So that's why 173 00:11:02,040 --> 00:11:06,280 Speaker 1: having an event something like I am training for putting 174 00:11:06,320 --> 00:11:11,439 Speaker 1: it way out there makes sense. I have this powerful 175 00:11:11,520 --> 00:11:16,280 Speaker 1: Why it's motivating me. I'm excited about it. This isn't 176 00:11:16,320 --> 00:11:19,040 Speaker 1: even one of them, but I invested in it time 177 00:11:19,120 --> 00:11:23,440 Speaker 1: and energy. I'm sorry, time and money and energy, but 178 00:11:23,520 --> 00:11:26,679 Speaker 1: I have time. I'm not trying to lose ten pounds 179 00:11:26,720 --> 00:11:31,719 Speaker 1: in two weeks makes it exponentially easier. Number four, This 180 00:11:31,800 --> 00:11:34,920 Speaker 1: is super super important part of the show right here, 181 00:11:36,280 --> 00:11:40,680 Speaker 1: like you hopefully listening to this show. And the reason 182 00:11:40,840 --> 00:11:44,079 Speaker 1: I do it, as I said in the intro, is 183 00:11:44,120 --> 00:11:48,240 Speaker 1: to learn from others. I do the same thing. I 184 00:11:48,360 --> 00:11:51,920 Speaker 1: studied those who have been successful, and I do what 185 00:11:52,000 --> 00:11:58,040 Speaker 1: they do. Shocking right. We can go back to the 186 00:11:58,120 --> 00:12:00,720 Speaker 1: weight loss control registry that I talked about in a 187 00:12:00,760 --> 00:12:03,719 Speaker 1: podcast recently about people who have not only lost weight 188 00:12:03,760 --> 00:12:09,800 Speaker 1: but kept it off. Some of the greatest again, tips 189 00:12:09,880 --> 00:12:14,480 Speaker 1: tricks still have to find the right word methods. Let's 190 00:12:14,480 --> 00:12:18,120 Speaker 1: see let's stick with methods that they use. I do 191 00:12:18,200 --> 00:12:21,840 Speaker 1: those things. I did those things to lose the thirty one. 192 00:12:22,200 --> 00:12:25,240 Speaker 1: What were those things? If you haven't heard that show, 193 00:12:25,280 --> 00:12:29,480 Speaker 1: he breakfast people who have lost the significant amount of 194 00:12:29,520 --> 00:12:31,280 Speaker 1: weight and kept it off. As part of that registry, 195 00:12:31,280 --> 00:12:34,160 Speaker 1: one of the greatest resources for weight loss and behavioral change, 196 00:12:34,400 --> 00:12:38,520 Speaker 1: they eat breakfast. I think it was like, se I'm 197 00:12:38,559 --> 00:12:42,200 Speaker 1: remembering something super high, and I think that's right. Number Two. 198 00:12:42,240 --> 00:12:47,760 Speaker 1: They weigh themselves, sometimes daily, sometimes weekly, but they monitor 199 00:12:47,800 --> 00:12:51,640 Speaker 1: their weight. I do that too, And you know what, 200 00:12:51,679 --> 00:12:53,839 Speaker 1: this morning I got on the scale and it was 201 00:12:53,840 --> 00:12:55,480 Speaker 1: a couple of pounds higher than I expected it to be. 202 00:12:55,480 --> 00:12:57,520 Speaker 1: I got right off. I go. I don't care. I 203 00:12:57,559 --> 00:12:59,760 Speaker 1: know what I did. I know that's probably water has 204 00:12:59,800 --> 00:13:03,200 Speaker 1: to be. But I still do it because over time, 205 00:13:03,360 --> 00:13:06,880 Speaker 1: over those six you know, twenty four weeks, five months, 206 00:13:06,880 --> 00:13:09,280 Speaker 1: four months, five months, six months, whatever amount of time 207 00:13:09,320 --> 00:13:12,079 Speaker 1: you give yourself, there will be fluctuations, but it will 208 00:13:12,120 --> 00:13:15,680 Speaker 1: trend down. And two more points from the weight lost 209 00:13:15,679 --> 00:13:18,200 Speaker 1: control registry that I put into place from people who 210 00:13:18,240 --> 00:13:20,720 Speaker 1: have been successful, that I have done every single time 211 00:13:21,480 --> 00:13:24,280 Speaker 1: I have lost weight for a race. There's not much 212 00:13:24,360 --> 00:13:27,240 Speaker 1: variation in what I eat. I stick with what I know, 213 00:13:27,640 --> 00:13:31,720 Speaker 1: the oat meals and I just had avocado toast, huge sandwich, 214 00:13:32,800 --> 00:13:40,360 Speaker 1: ho wheat bread, tomatoes, one egg, avocado, amazing, not a 215 00:13:40,440 --> 00:13:43,600 Speaker 1: lot of variation. And finally, it's a combination of exercise 216 00:13:43,600 --> 00:13:47,160 Speaker 1: and nutrition. You know, in the Weight Control Registry they 217 00:13:47,200 --> 00:13:49,800 Speaker 1: talk about and I talked about in that podcast, it's 218 00:13:49,880 --> 00:13:52,360 Speaker 1: nutrition the changing and nutrition that gets the weight off. 219 00:13:52,360 --> 00:13:54,640 Speaker 1: It's exercise that keeps it off. But it's a combination 220 00:13:54,640 --> 00:13:58,679 Speaker 1: of the two. So I do the things that people 221 00:13:58,720 --> 00:14:01,160 Speaker 1: who have been successful, that I have studied, not just 222 00:14:01,240 --> 00:14:03,559 Speaker 1: for you to bring to you, but for my own purposes. 223 00:14:04,000 --> 00:14:05,360 Speaker 1: I said to my wife the other day, I picked 224 00:14:05,400 --> 00:14:09,079 Speaker 1: the greatest job in the world, the greatest job in 225 00:14:09,120 --> 00:14:11,679 Speaker 1: the world for so many reasons. I always say to 226 00:14:11,720 --> 00:14:13,880 Speaker 1: you that you know, I'm helping people with their best lives. 227 00:14:13,880 --> 00:14:16,520 Speaker 1: That's my goal for you, But I also get to 228 00:14:16,600 --> 00:14:19,040 Speaker 1: do it myself and to take all the knowledge for 229 00:14:19,160 --> 00:14:23,880 Speaker 1: my family, my kids, my wife, everybody. But like you 230 00:14:24,000 --> 00:14:28,760 Speaker 1: hopefully listening to what I do to be successful, I 231 00:14:28,800 --> 00:14:35,400 Speaker 1: have listened to others. Okay, number five really important. I 232 00:14:35,480 --> 00:14:38,960 Speaker 1: don't try to be perfect. I don't try to be perfect, 233 00:14:39,000 --> 00:14:42,760 Speaker 1: and I know this is like, oh the world of Instagram, 234 00:14:42,800 --> 00:14:45,160 Speaker 1: and you know, so many people say these things and 235 00:14:45,160 --> 00:14:49,040 Speaker 1: there's memes everywhere, but but I really don't because there 236 00:14:49,120 --> 00:14:52,600 Speaker 1: is no perfect. You know what, just about every night, 237 00:14:53,040 --> 00:14:54,880 Speaker 1: I wake up about two or three in the morning, 238 00:14:55,000 --> 00:14:57,760 Speaker 1: and I go downstairs half asleep, and I eat one 239 00:14:57,800 --> 00:15:04,280 Speaker 1: to three cookies some times four almost every night, and 240 00:15:04,920 --> 00:15:08,360 Speaker 1: I'm trying to eat more, so that doesn't happen. But 241 00:15:08,400 --> 00:15:12,480 Speaker 1: I'm ravenous at three in the morning. But you know what, 242 00:15:12,480 --> 00:15:14,920 Speaker 1: what is that three d cowries four cows five? It 243 00:15:15,000 --> 00:15:18,840 Speaker 1: doesn't make a difference in my grand plan. And I'm 244 00:15:18,840 --> 00:15:21,880 Speaker 1: still losing weight. So there is no perfect. I don't 245 00:15:21,920 --> 00:15:26,680 Speaker 1: beat myself up. You know these people who are the 246 00:15:26,720 --> 00:15:29,280 Speaker 1: all or nothing people, You're not all or nothing. Very 247 00:15:29,280 --> 00:15:33,400 Speaker 1: long extremes are easy. Fat diets are easy. As crazy 248 00:15:33,440 --> 00:15:39,040 Speaker 1: as that sounds, for two weeks, they suck. I can say, 249 00:15:39,080 --> 00:15:41,520 Speaker 1: that's about as much as I'll curse on the show. 250 00:15:42,400 --> 00:15:46,960 Speaker 1: But yeah, but they're doable because it's short term, short 251 00:15:47,080 --> 00:15:52,440 Speaker 1: term fix, short term results. But there is no perfect. 252 00:15:52,440 --> 00:15:54,520 Speaker 1: I don't cut anything out. I'm getting ahead of myself. 253 00:15:55,160 --> 00:15:59,640 Speaker 1: Um well, that goes to that goes to number five 254 00:16:00,520 --> 00:16:05,160 Speaker 1: five see I hold on a second, Yes, number six. 255 00:16:07,720 --> 00:16:10,600 Speaker 1: I have a plan, as I said, but I'm flexible. 256 00:16:11,440 --> 00:16:15,080 Speaker 1: So you have your why. You make your why freaking powerful, 257 00:16:15,720 --> 00:16:20,000 Speaker 1: and you gotta do some soul searching topic for another 258 00:16:20,000 --> 00:16:26,760 Speaker 1: show to get more deeply into that. But behavior change 259 00:16:27,240 --> 00:16:31,320 Speaker 1: requires a why. And the crazy thing is I've talked 260 00:16:31,360 --> 00:16:33,080 Speaker 1: about it's about as deep as I'm gonna go. Like 261 00:16:33,480 --> 00:16:38,040 Speaker 1: not dying not powerful for people, looking better is more powerful. 262 00:16:40,920 --> 00:16:43,040 Speaker 1: So much in there, okay, But you gotta figure out 263 00:16:43,080 --> 00:16:46,280 Speaker 1: what motivates you. And as a trainer, when I worked 264 00:16:46,280 --> 00:16:48,200 Speaker 1: with those clients, that's what I would try to find 265 00:16:48,320 --> 00:16:51,680 Speaker 1: what motivated each and every client, and it was different 266 00:16:51,720 --> 00:16:53,720 Speaker 1: for each and every client and changed over time. So 267 00:16:53,760 --> 00:16:57,640 Speaker 1: when you have a plan, though, you build in the 268 00:16:57,720 --> 00:17:00,600 Speaker 1: smaller goals. So much easier for me. When I had 269 00:17:00,600 --> 00:17:02,720 Speaker 1: a race, have a raise like an iron man, got 270 00:17:02,720 --> 00:17:05,879 Speaker 1: a marathon tomorrow two days from now. I had a 271 00:17:06,000 --> 00:17:08,800 Speaker 1: couple of half marathons that I built in. So I said, okay, 272 00:17:08,840 --> 00:17:11,040 Speaker 1: I got five months or six months, whatever it was, 273 00:17:11,960 --> 00:17:17,080 Speaker 1: and then made a little chart, little calendar and started 274 00:17:17,080 --> 00:17:19,760 Speaker 1: to search the web and figure out what races I 275 00:17:19,760 --> 00:17:23,120 Speaker 1: could drop in there as short term goals, even more powerful. 276 00:17:24,320 --> 00:17:28,879 Speaker 1: And when I let me, let me just stop for 277 00:17:28,880 --> 00:17:32,119 Speaker 1: a second, because I was running like ten minute miles, 278 00:17:32,119 --> 00:17:35,679 Speaker 1: which for me is slow even a fifty two. And 279 00:17:35,720 --> 00:17:37,720 Speaker 1: when I ran across the Grand Canyon and back with 280 00:17:38,119 --> 00:17:41,480 Speaker 1: that friend back in Covid, actually it's a week ago 281 00:17:41,760 --> 00:17:46,760 Speaker 1: or a year ago. Next weekend, Wow, I was I 282 00:17:46,840 --> 00:17:51,440 Speaker 1: was like a hundred nine pounds and change. That's heavy. 283 00:17:51,760 --> 00:17:56,480 Speaker 1: So now I went from running ten minute miles significantly faster, 284 00:17:56,600 --> 00:18:01,200 Speaker 1: and those shorter races gave me confidence that it was working. 285 00:18:02,160 --> 00:18:05,080 Speaker 1: But it took a while. It was ten minute miles, 286 00:18:05,200 --> 00:18:09,120 Speaker 1: nine minute miles, eight minute miles, but I knew that 287 00:18:09,280 --> 00:18:11,639 Speaker 1: it would get better as I got lighter. So it's 288 00:18:11,680 --> 00:18:15,320 Speaker 1: all connected. It's all connected. And with that plan, though, 289 00:18:15,400 --> 00:18:18,399 Speaker 1: I am flexible, So this is still number six. I 290 00:18:18,440 --> 00:18:19,920 Speaker 1: gotta have a plane, but it's gotta be flexible. And 291 00:18:19,960 --> 00:18:22,480 Speaker 1: that goes back to not being perfect. They're gonna be 292 00:18:22,560 --> 00:18:25,360 Speaker 1: days like today. You gotta jump in the car and 293 00:18:25,600 --> 00:18:29,639 Speaker 1: go to Jersey for kids hockey game, hockey weekend, and 294 00:18:29,640 --> 00:18:31,720 Speaker 1: then get on a plane train in automobile, not plane, 295 00:18:31,760 --> 00:18:34,280 Speaker 1: but jump out of train to get to this marathon. 296 00:18:35,080 --> 00:18:37,240 Speaker 1: So I gotta be flexible, doesn't fit into the plan 297 00:18:37,320 --> 00:18:41,680 Speaker 1: I had for today a week ago. So you gotta 298 00:18:41,720 --> 00:18:43,920 Speaker 1: be fluid and it's okay, you figured it out. That's 299 00:18:44,000 --> 00:18:49,439 Speaker 1: life people, all right. Number seven, I don't throw the 300 00:18:49,520 --> 00:18:51,600 Speaker 1: day away when it goes wrong. I did a podcast 301 00:18:51,640 --> 00:18:54,640 Speaker 1: about this. This is really really important and I used 302 00:18:54,640 --> 00:18:59,280 Speaker 1: to what does that mean? So I'm losing weight a 303 00:18:59,320 --> 00:19:01,080 Speaker 1: couple of weeks in and then I just have a 304 00:19:01,080 --> 00:19:03,960 Speaker 1: bad day where fall off the wagon, You go off 305 00:19:03,960 --> 00:19:06,119 Speaker 1: the rails, you eat like a ridiculous you know, you 306 00:19:06,119 --> 00:19:09,080 Speaker 1: have five bacon, egg and cheeses after you maybe went 307 00:19:09,119 --> 00:19:12,399 Speaker 1: out and had a couple of glasses of wine, and 308 00:19:12,440 --> 00:19:15,160 Speaker 1: you go the day is shot and you end up 309 00:19:15,359 --> 00:19:21,520 Speaker 1: just eating like crazy. No. Never is one of the 310 00:19:21,560 --> 00:19:26,560 Speaker 1: top methods to be successful. And I talked about how 311 00:19:27,400 --> 00:19:31,800 Speaker 1: I generally have one meal a day that is bigger, less, 312 00:19:32,840 --> 00:19:38,080 Speaker 1: you know, perfect, more enjoyable. One meal a day, one 313 00:19:38,200 --> 00:19:40,960 Speaker 1: day a week, you will lose a lot of weight 314 00:19:41,000 --> 00:19:45,159 Speaker 1: and be healthy. So you don't throw the day away. 315 00:19:45,400 --> 00:19:49,720 Speaker 1: You can and will continue to lose weight. If you 316 00:19:49,800 --> 00:19:55,240 Speaker 1: have one meal a day that isn't perfect, just leave 317 00:19:55,240 --> 00:19:58,520 Speaker 1: it at that. But when you eat breakfast, when you 318 00:19:58,560 --> 00:20:02,160 Speaker 1: start your day with a huge health start you fill 319 00:20:02,280 --> 00:20:07,080 Speaker 1: up that fuel tank with quality premium fuel, you're so 320 00:20:07,160 --> 00:20:09,639 Speaker 1: much less likely to have the wheels fall off period. 321 00:20:10,880 --> 00:20:14,440 Speaker 1: It's all connected, but you don't throw the day away 322 00:20:14,480 --> 00:20:17,399 Speaker 1: and suddenly taking five thousand calories because you took in 323 00:20:17,920 --> 00:20:23,560 Speaker 1: an extra five hundred or even an extra thousand. You 324 00:20:23,720 --> 00:20:27,359 Speaker 1: never throw the day away. Final break when we come back, 325 00:20:28,200 --> 00:20:30,679 Speaker 1: got the three left, and I'm gonna talk about I 326 00:20:30,680 --> 00:20:33,639 Speaker 1: know some people say, well, Tom, this is unhealthy, this 327 00:20:33,800 --> 00:20:37,840 Speaker 1: fluctuation that you do for these races. Mm hmmm. We'll 328 00:20:37,880 --> 00:20:52,040 Speaker 1: be right back talking about how I was weight for 329 00:20:52,200 --> 00:20:57,439 Speaker 1: my races and didn't even explain why. Some of you 330 00:20:57,520 --> 00:21:00,919 Speaker 1: may go, why you just go faster when later you know, 331 00:21:00,960 --> 00:21:05,000 Speaker 1: this is triathlon, swin bike, run, especially running, but all 332 00:21:05,040 --> 00:21:07,439 Speaker 1: of the above. I'm not necessarily as much swimming, but 333 00:21:08,119 --> 00:21:12,960 Speaker 1: if you're later, you go faster. Simple physiology. Force equals 334 00:21:12,960 --> 00:21:16,600 Speaker 1: mass times acceleration, all that kind of stuff. Right number eight, 335 00:21:17,200 --> 00:21:19,760 Speaker 1: it's probably one you don't expect as much. And my 336 00:21:19,840 --> 00:21:23,040 Speaker 1: doctor didn't have a new doctor had her for so 337 00:21:23,080 --> 00:21:25,160 Speaker 1: it was my second checkup. When I went to her. 338 00:21:25,240 --> 00:21:27,240 Speaker 1: Right before I ran across the Grand Canyon, I was 339 00:21:27,280 --> 00:21:31,840 Speaker 1: like a d ninety four pounds three heavies I've ever been. 340 00:21:32,720 --> 00:21:35,040 Speaker 1: But here's the point. Also, people that may confuse you, 341 00:21:36,040 --> 00:21:39,080 Speaker 1: and this goes to number eight. I have a lot 342 00:21:39,119 --> 00:21:44,040 Speaker 1: of muscle, so you know, one of my challenges over 343 00:21:44,040 --> 00:21:46,920 Speaker 1: the years has been because I do videos and things 344 00:21:46,960 --> 00:21:49,439 Speaker 1: like that, so on TV, there's the vanity side, not 345 00:21:49,440 --> 00:21:52,840 Speaker 1: gonna why do you like? I lift weights for size 346 00:21:52,840 --> 00:21:55,879 Speaker 1: and vanity and to look good. Well, looking good and 347 00:21:55,920 --> 00:21:59,920 Speaker 1: going fast don't go together when it comes to extra muscle. 348 00:22:00,520 --> 00:22:03,119 Speaker 1: And when I had my video two max tested last 349 00:22:03,240 --> 00:22:07,960 Speaker 1: the researcher PhD guy said, you know, Tom, one of 350 00:22:08,040 --> 00:22:12,080 Speaker 1: the easiest ways for you to go fast faster is 351 00:22:12,119 --> 00:22:13,800 Speaker 1: to lose weight and lose a lot of this muscle. 352 00:22:14,240 --> 00:22:18,200 Speaker 1: And so that's what number eight is. I stopped doing 353 00:22:18,240 --> 00:22:20,560 Speaker 1: the vanity workouts. I haven't done a push up or 354 00:22:20,560 --> 00:22:24,640 Speaker 1: a chess press in months, and this is a tradeoff. 355 00:22:25,880 --> 00:22:28,560 Speaker 1: This is a tradeoff. So I am much weaker upper body. 356 00:22:29,240 --> 00:22:32,360 Speaker 1: My biceps are pretty much gone, my shoulders are totally different, 357 00:22:34,240 --> 00:22:40,879 Speaker 1: but muscle weighs a lot. So that nine odd pounds, 358 00:22:40,920 --> 00:22:45,600 Speaker 1: I was still at the probably twelve percent body fat 359 00:22:46,480 --> 00:22:49,399 Speaker 1: somewhere around there. I have to look back. This is 360 00:22:49,400 --> 00:22:52,200 Speaker 1: how I'm not wedded to the numbers. I just employ 361 00:22:52,280 --> 00:22:55,240 Speaker 1: the techniques because I know it's going to happen right now. 362 00:22:56,560 --> 00:23:00,440 Speaker 1: I think eight percent somewhere around there. So it's at 363 00:23:00,440 --> 00:23:04,360 Speaker 1: the higher end of the healthy range, and then it's 364 00:23:04,400 --> 00:23:07,320 Speaker 1: at the lower end of the healthy range. So when 365 00:23:07,320 --> 00:23:09,320 Speaker 1: people say to me, well, that's really unhealthy, I am 366 00:23:09,359 --> 00:23:13,359 Speaker 1: not losing you know. Yes, there's body fat involved, of 367 00:23:13,400 --> 00:23:18,119 Speaker 1: course there is, but it's body fat and it's muscle. 368 00:23:19,560 --> 00:23:22,160 Speaker 1: That's a lot of muscle. So you can and listen. 369 00:23:23,280 --> 00:23:24,840 Speaker 1: When I started the show, I talked about how so 370 00:23:24,880 --> 00:23:28,919 Speaker 1: many things are connected, and in this episode about questions 371 00:23:28,960 --> 00:23:31,160 Speaker 1: people have, it was really hard. It is really hard 372 00:23:31,160 --> 00:23:33,480 Speaker 1: to lose muscle when you have done it for a 373 00:23:33,520 --> 00:23:35,840 Speaker 1: really long time. Not only is it hard to lose it, 374 00:23:35,840 --> 00:23:38,879 Speaker 1: it's really easy to get it back. I'm just gonna 375 00:23:39,040 --> 00:23:41,960 Speaker 1: leave that there, but know that that's true, and it's 376 00:23:42,040 --> 00:23:45,840 Speaker 1: so important when you've done the work. Those stupid articles 377 00:23:45,840 --> 00:23:47,720 Speaker 1: that say if you still up strength training or stop 378 00:23:47,800 --> 00:23:50,320 Speaker 1: doing exercise for X amount of time, it's as if 379 00:23:50,320 --> 00:23:53,479 Speaker 1: you never started. Yeah, well, unless you're Michael Phelps, who 380 00:23:53,560 --> 00:23:56,600 Speaker 1: really cares about going super fast, short duration and things 381 00:23:56,600 --> 00:24:01,760 Speaker 1: like that. Trust me, Muscle memory exists, or muscular connections exist. 382 00:24:02,359 --> 00:24:07,359 Speaker 1: Getting better at lifting weights exists, and I should have 383 00:24:07,400 --> 00:24:10,280 Speaker 1: always said I should do this, and I'm just too lazy. 384 00:24:10,320 --> 00:24:13,360 Speaker 1: Who knows, don't care that I'm not about Like when 385 00:24:13,359 --> 00:24:15,760 Speaker 1: this race is over, if I took pictures and then 386 00:24:15,800 --> 00:24:18,000 Speaker 1: took pictures, you know, two weeks, three weeks later, you 387 00:24:18,000 --> 00:24:19,760 Speaker 1: would see how quickly I can put it back on, 388 00:24:19,800 --> 00:24:23,560 Speaker 1: and you can too, but I'll lose muscle. I changed 389 00:24:23,560 --> 00:24:25,760 Speaker 1: the way I strength trained, so I strength trained for 390 00:24:25,960 --> 00:24:30,439 Speaker 1: performance rather than vanity. And that's hard psychologically. But at 391 00:24:30,440 --> 00:24:32,920 Speaker 1: fifty two don't care the way I used to when 392 00:24:32,920 --> 00:24:37,480 Speaker 1: I was twenty two, and so I changed the way 393 00:24:37,520 --> 00:24:41,040 Speaker 1: I strength trained. That is a huge part of the 394 00:24:41,080 --> 00:24:45,560 Speaker 1: weight loss. And that goes to number nine. I eat 395 00:24:45,560 --> 00:24:50,199 Speaker 1: a little better and I eat a little less when 396 00:24:50,240 --> 00:24:52,679 Speaker 1: it comes to protein intake back to the muscle. To 397 00:24:52,680 --> 00:24:54,159 Speaker 1: get rid of the muscle, I not only have to 398 00:24:54,200 --> 00:24:57,960 Speaker 1: stop the strength training or change the strength training, I 399 00:24:57,960 --> 00:25:02,239 Speaker 1: should say, but I cut my protein intake down. So 400 00:25:02,280 --> 00:25:05,720 Speaker 1: instead of forty grams generally you know at a dinner 401 00:25:05,800 --> 00:25:08,760 Speaker 1: or something like that meal number five, I'm like twenty, 402 00:25:08,920 --> 00:25:11,840 Speaker 1: so pretty much in half. So I'm cutting my calories 403 00:25:11,880 --> 00:25:15,520 Speaker 1: a little bit. I'm cutting my protein intake within there 404 00:25:15,560 --> 00:25:20,320 Speaker 1: a little bit because I need more energy through carbohydrates 405 00:25:20,359 --> 00:25:22,760 Speaker 1: to fuel my workouts. I don't need as much muscle. 406 00:25:23,480 --> 00:25:25,639 Speaker 1: I want to try to eat through some of it, 407 00:25:25,680 --> 00:25:29,880 Speaker 1: get rid of some of it. And I'm doing number ten. 408 00:25:29,960 --> 00:25:32,880 Speaker 1: Let's just get right to it. I'm increasing my cardio. 409 00:25:33,800 --> 00:25:38,280 Speaker 1: When you do all ten of these things, people, and you, 410 00:25:38,840 --> 00:25:42,960 Speaker 1: especially within those ten, you focus on number three, giving 411 00:25:42,960 --> 00:25:47,920 Speaker 1: it time. It not only will happen, it has to happen. 412 00:25:48,480 --> 00:25:51,199 Speaker 1: That goes back to the physiology. The hardest part is 413 00:25:51,240 --> 00:25:54,960 Speaker 1: the behavioral change. The hardest part is finding the why. 414 00:25:55,040 --> 00:25:56,760 Speaker 1: And you're not going to do an iron man most 415 00:25:56,760 --> 00:25:59,199 Speaker 1: of you. You're not going to do a marathon. But 416 00:25:59,320 --> 00:26:03,639 Speaker 1: that's okay. There are so many wise out there, and 417 00:26:03,680 --> 00:26:05,600 Speaker 1: if you were my client, I would help you find it. 418 00:26:06,760 --> 00:26:11,080 Speaker 1: But I was at a dinner party for school thing 419 00:26:11,160 --> 00:26:14,560 Speaker 1: for one of my children last night, and inevitably I 420 00:26:14,600 --> 00:26:16,600 Speaker 1: get the questions. People haven't seen me in awhile look 421 00:26:16,640 --> 00:26:20,040 Speaker 1: at me and they say what, what are you doing what? 422 00:26:20,320 --> 00:26:22,000 Speaker 1: And now they say what are you training for? Because 423 00:26:22,000 --> 00:26:26,439 Speaker 1: many no, but many people will ask how are you 424 00:26:26,480 --> 00:26:28,440 Speaker 1: doing it? And I say, oh, my gosh, this great 425 00:26:28,480 --> 00:26:32,640 Speaker 1: new way. And then I lean in. I say, I'm 426 00:26:32,640 --> 00:26:36,560 Speaker 1: exercising more and I'm eating a little less. And that's 427 00:26:36,600 --> 00:26:39,680 Speaker 1: the truth. But I have the y and I give 428 00:26:39,720 --> 00:26:43,600 Speaker 1: it time, and I eat pretty darn well to begin with. 429 00:26:44,119 --> 00:26:46,879 Speaker 1: So this is cutting the calories, portion size down a 430 00:26:46,880 --> 00:26:50,120 Speaker 1: little bit, which we all can do, eating a tiny 431 00:26:50,160 --> 00:26:52,480 Speaker 1: bit healthier, cutting out. Yeah. I have snacks every now 432 00:26:52,520 --> 00:26:55,600 Speaker 1: and again, of course, and ideally as I get really 433 00:26:55,600 --> 00:26:57,120 Speaker 1: close to the race, I'm trying not to have those 434 00:26:57,160 --> 00:27:01,000 Speaker 1: four cookies at two am. And one of the techniques 435 00:27:01,080 --> 00:27:04,600 Speaker 1: is to have something healthy in the kitchen ready to 436 00:27:04,600 --> 00:27:08,439 Speaker 1: go when I do that half asleep walk down. But 437 00:27:08,480 --> 00:27:11,280 Speaker 1: I've done this over and over, the same techniques that 438 00:27:11,320 --> 00:27:13,880 Speaker 1: I talk about here with you all the time. There's 439 00:27:13,920 --> 00:27:17,639 Speaker 1: no secret, there's no hacks. There's doing all of these 440 00:27:17,680 --> 00:27:22,720 Speaker 1: things a little bit, the excessive moderation. But if you 441 00:27:22,720 --> 00:27:28,000 Speaker 1: don't have why listen, when you get married. I've experienced 442 00:27:28,040 --> 00:27:30,600 Speaker 1: it all and now people as far as racing in life, 443 00:27:31,359 --> 00:27:37,040 Speaker 1: but you gotta have a reason that is powerful enough 444 00:27:37,119 --> 00:27:44,040 Speaker 1: to change these behaviors over time, eating a little better, 445 00:27:44,080 --> 00:27:47,280 Speaker 1: eating breakfast if you're not doing that yet, adding a 446 00:27:47,280 --> 00:27:52,560 Speaker 1: little more movement frequently, not once a week, not twice 447 00:27:52,600 --> 00:27:55,159 Speaker 1: a week. But you cannot outrun your fork. So let 448 00:27:55,240 --> 00:27:58,960 Speaker 1: me just end with that. Because the number of people say, oh, 449 00:27:59,040 --> 00:28:01,440 Speaker 1: of course you've u x amount of way because you're 450 00:28:02,040 --> 00:28:07,040 Speaker 1: exercising so much. Let me give you one more time. 451 00:28:07,320 --> 00:28:10,359 Speaker 1: The simple math of a marathon. When I run that 452 00:28:10,480 --> 00:28:16,639 Speaker 1: marathon on Sunday, generally burn around a hundred calories per mile. 453 00:28:17,840 --> 00:28:21,720 Speaker 1: Twenty six miles times one is twenty six hundred. To 454 00:28:21,920 --> 00:28:25,720 Speaker 1: lose a pound, you need to have a deficit of 455 00:28:25,720 --> 00:28:31,240 Speaker 1: around thirty five. I am nine hundred calories short, and 456 00:28:31,280 --> 00:28:34,399 Speaker 1: that may be three four hours of running, depending on 457 00:28:34,440 --> 00:28:37,960 Speaker 1: how good I am that day. And that's the math. 458 00:28:38,800 --> 00:28:41,640 Speaker 1: But when you change all of these things a little 459 00:28:41,680 --> 00:28:46,320 Speaker 1: bit over time, and you give it time, you will 460 00:28:46,360 --> 00:28:50,080 Speaker 1: be amazed at the results and how good you feel. 461 00:28:51,280 --> 00:28:54,240 Speaker 1: At fifty two. I keep saying to my wife, torture 462 00:28:54,320 --> 00:28:58,040 Speaker 1: the poor woman, about how good I feel, And you 463 00:28:58,080 --> 00:29:01,840 Speaker 1: know how I'm surprising myself. Yeah, and you can all 464 00:29:01,920 --> 00:29:04,880 Speaker 1: feel this way. You know, I just did a show 465 00:29:05,080 --> 00:29:10,040 Speaker 1: on back pain, and there's someone in my wife who 466 00:29:10,040 --> 00:29:16,000 Speaker 1: has experiencing that right now. And the vanity aside the weighing, 467 00:29:16,360 --> 00:29:19,200 Speaker 1: the perfect amount that you decide you want to weigh. 468 00:29:19,240 --> 00:29:23,040 Speaker 1: Aside fitting into those genes, all of those things are 469 00:29:23,240 --> 00:29:27,479 Speaker 1: meaningless if we're not healthy, if we're not injury and 470 00:29:27,520 --> 00:29:32,360 Speaker 1: pain free, and so all of these things I am doing, 471 00:29:32,760 --> 00:29:37,560 Speaker 1: even though they are for this event, they're also so 472 00:29:38,000 --> 00:29:40,200 Speaker 1: I can be as healthy as possible and feel as 473 00:29:40,240 --> 00:29:46,760 Speaker 1: good as possible. And finally, at fifty two, yes, you know, 474 00:29:46,960 --> 00:29:51,080 Speaker 1: the dropping of pounds, it's my job. I know how 475 00:29:51,120 --> 00:29:53,960 Speaker 1: to do it. I'm giving you all these podcasts to 476 00:29:54,040 --> 00:29:57,160 Speaker 1: help you do it, and the books, the micro Workout 477 00:29:57,160 --> 00:30:01,680 Speaker 1: Plan most recent. But I think I'm gonna stay down 478 00:30:01,720 --> 00:30:06,840 Speaker 1: at this weight. It's my takeaway for myself. And as 479 00:30:06,880 --> 00:30:09,320 Speaker 1: soon as I say that, it's like, you know, the 480 00:30:09,400 --> 00:30:11,320 Speaker 1: race is over. My oh, I feel like I would 481 00:30:11,480 --> 00:30:13,600 Speaker 1: like to do some bicept curls again. But you know 482 00:30:13,680 --> 00:30:18,520 Speaker 1: what at fifty two, being lighter less calories, as we know, 483 00:30:18,800 --> 00:30:24,160 Speaker 1: fewer calories, you live longer. That simple I'm gonna stay. 484 00:30:24,240 --> 00:30:26,280 Speaker 1: I'm gonna I'm gonna stay down here. I'm gonna do 485 00:30:26,360 --> 00:30:28,920 Speaker 1: many more episodes about me losing twenty or thirty pounds, 486 00:30:30,120 --> 00:30:32,480 Speaker 1: but I'm gonna have an off season. You have to 487 00:30:32,520 --> 00:30:34,760 Speaker 1: have an off season, So I'm not gonna stay within 488 00:30:35,280 --> 00:30:40,800 Speaker 1: a one or two pound window most likely, but I'm 489 00:30:40,840 --> 00:30:46,240 Speaker 1: not gonna get as big lift as much for those 490 00:30:46,240 --> 00:30:48,560 Speaker 1: reasons because I'm liking the way I feel and I've 491 00:30:48,600 --> 00:30:55,920 Speaker 1: felt both ways, and there you have it. The thing 492 00:30:55,960 --> 00:30:58,040 Speaker 1: you have to do is figure out what fits into 493 00:30:58,080 --> 00:31:03,320 Speaker 1: all of those different things for you. Okay, you have 494 00:31:03,360 --> 00:31:07,479 Speaker 1: to individualize all of these points for yourself, but this 495 00:31:07,560 --> 00:31:11,560 Speaker 1: is the science. This is the anecdotal with the science, 496 00:31:12,800 --> 00:31:15,000 Speaker 1: and I am no different. We are all humans, we 497 00:31:15,040 --> 00:31:21,080 Speaker 1: all have metabolisms, we all burn calories, we all gain weight, carbohydrates, fats, proteins. 498 00:31:21,440 --> 00:31:24,440 Speaker 1: As much as these articles, again, I want to tell 499 00:31:24,480 --> 00:31:29,280 Speaker 1: you that you can't do it, absolutely ken, and not 500 00:31:29,360 --> 00:31:31,360 Speaker 1: only can you achieve those goals you want to, you 501 00:31:31,440 --> 00:31:37,240 Speaker 1: can far exceed every single one. Thank you for listening. 502 00:31:37,800 --> 00:31:41,600 Speaker 1: If you have not yet rated the show, followed the show, 503 00:31:41,720 --> 00:31:43,840 Speaker 1: please do so greatly appreciate it. If you want to 504 00:31:43,880 --> 00:31:47,320 Speaker 1: reach out, go to Fitness Disrupted dot com. Email me 505 00:31:47,360 --> 00:31:49,840 Speaker 1: through the site. You can reach out to me through 506 00:31:50,000 --> 00:31:55,440 Speaker 1: Instagram and Twitter, Tom h Fit and an upcoming episode, 507 00:31:55,440 --> 00:31:57,840 Speaker 1: I will give you what that really strong. Why is 508 00:31:57,880 --> 00:32:01,320 Speaker 1: a little personal And there's two kind of parts to it, 509 00:32:03,200 --> 00:32:07,840 Speaker 1: but hopefully on both Sunday and in a couple of weeks. 510 00:32:07,840 --> 00:32:09,840 Speaker 1: When I do that iron man, I will be successful. 511 00:32:10,880 --> 00:32:15,080 Speaker 1: But if I'm not, the journey has been awesome and 512 00:32:15,160 --> 00:32:18,520 Speaker 1: I will do it again, all right. Thank you for listening, 513 00:32:20,040 --> 00:32:22,160 Speaker 1: Thank you for indulging me to talk about myself. But 514 00:32:22,200 --> 00:32:25,160 Speaker 1: there's a reason for that. Follow people who have been successful. 515 00:32:25,280 --> 00:32:28,880 Speaker 1: That's how I've been successful, and you can't be too. 516 00:32:29,200 --> 00:32:33,800 Speaker 1: I'm Tom Holland. This is Fitness Disrupted. Believe in Yourself. 517 00:32:37,560 --> 00:32:40,920 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 518 00:32:41,000 --> 00:32:43,800 Speaker 1: more podcasts from my heart Radio, visit the I heart 519 00:32:43,880 --> 00:32:47,280 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 520 00:32:47,320 --> 00:32:48,160 Speaker 1: favorite shows.