WEBVTT - Why women should strength train every week 💪 0:00:03.840 --> 0:00:07.960 Get everyone Sam here and a ripping guest coming up 0:00:08.000 --> 0:00:11.800 in today's show. I always think about how my training's 0:00:11.800 --> 0:00:13.640 evolved and what I do now. It's what he's to 0:00:13.680 --> 0:00:17.720 do differently, and the one constant for me no matter 0:00:17.760 --> 0:00:20.800 what things I'm trying, whether I'm trying to get more flexible, 0:00:20.880 --> 0:00:24.040 or boost my running or try swimming or cycling or 0:00:24.079 --> 0:00:26.639 whatever it is, but the one constant is always my 0:00:26.800 --> 0:00:30.280 resistance training, my strength training. It's the non negotiable for 0:00:30.360 --> 0:00:34.040 me from a training perspective, no matter what other exercise 0:00:34.120 --> 0:00:37.479 or movement is happening around it. And it's something I 0:00:37.640 --> 0:00:40.360 wasn't always the case, you know. I'd often drop my 0:00:40.560 --> 0:00:42.760 resistance training for a little while in my twenties and 0:00:42.880 --> 0:00:46.360 even early thirties. But for the last decade it's been 0:00:46.360 --> 0:00:49.199 the one thing that I will not waiver on, so 0:00:49.360 --> 0:00:52.360 much so that I still see my own personal trainer. 0:00:52.479 --> 0:00:55.520 So today we are going to bring him into the studio. 0:00:55.760 --> 0:00:58.720 He's an absolute I don't like the word guru, but 0:00:58.840 --> 0:01:01.080 he's a guru. The knowledge which this man has, the 0:01:01.160 --> 0:01:05.039 experience this man has still to this day blows me away, 0:01:05.080 --> 0:01:07.120 and he can share some of that wisdom with you 0:01:07.200 --> 0:01:12.399 all today it's Gary Matthewson, who is ex Mister Australia 0:01:12.720 --> 0:01:18.160 eight or seven times. Mister Victoria has more qualifications, degrees, 0:01:18.480 --> 0:01:21.760 certificates than you can poke a stick at. He's coming 0:01:21.760 --> 0:01:24.600 in the studio. He's going to educate me and you 0:01:24.680 --> 0:01:27.679 all on the importance of strength training, in particularly importance 0:01:27.680 --> 0:01:31.000 of strength training for beginners or women. That's coming up next. 0:01:31.040 --> 0:01:33.440 And then we're going to talk about how you protect 0:01:33.560 --> 0:01:39.200 or reserve or preserve your social energy during this very 0:01:39.520 --> 0:01:42.920 social period of the year. That's coming up a little 0:01:43.000 --> 0:01:45.000 later in the show. But now it's time for Gary. 0:01:45.160 --> 0:02:08.440 This is the Woodlife. There is a guest I'm really 0:02:08.480 --> 0:02:11.359 excited to have on the WOODLFE today. When I was twenty, 0:02:11.639 --> 0:02:15.680 I came over from Tasmania. I had my short shorts on, 0:02:15.919 --> 0:02:19.720 I had my bum bag. I was the biggest walking 0:02:20.080 --> 0:02:24.040 cliche personal trainer you have ever seen, had my slick 0:02:24.120 --> 0:02:27.680 back hair, had my little tank top on, and I 0:02:27.840 --> 0:02:31.320 joined what was probably the best personal training cheer in 0:02:31.360 --> 0:02:34.840 Australia at the time. And one of those wonderful trainers 0:02:35.560 --> 0:02:38.919 was a guy called Buff. No one ever knew his 0:02:38.960 --> 0:02:41.680 first name. He was as wide as he was tall, 0:02:41.720 --> 0:02:46.240 and he was four percent body fat, and beneath what 0:02:46.440 --> 0:02:50.480 was a fairly imposing exterior was the nicest, most knowledgeable 0:02:50.560 --> 0:02:53.320 human being you'll ever meet. And he really took me 0:02:53.400 --> 0:02:55.400 under my wing as a twenty year old. He taught 0:02:55.440 --> 0:02:59.440 me an enormous amount still to this day. So twenty 0:02:59.720 --> 0:03:04.200 three years later, I still train with Buff once a 0:03:04.240 --> 0:03:06.160 week and I go in there and we pump on 0:03:06.360 --> 0:03:08.560 and we talk about how great we were in yesteryear 0:03:08.639 --> 0:03:10.839 and we have a good old laugh, and it's one 0:03:10.840 --> 0:03:14.560 of my favorite hours of my week. I still learn 0:03:14.760 --> 0:03:17.440 at least one thing every session, and I've been doing 0:03:17.440 --> 0:03:19.440 this for twenty three years and being to UNI and 0:03:19.440 --> 0:03:22.440 taking sixty thousand PTA apartments. But your knowledge and the 0:03:22.480 --> 0:03:27.560 way you evolve your knowledge is just incredible. So it 0:03:27.639 --> 0:03:29.640 was about damn time we got you on the wood 0:03:29.680 --> 0:03:31.160 Life to talk about strength training. 0:03:31.200 --> 0:03:34.519 Welcome mate, Sammy, it's a pleasure to be here. Thanks 0:03:34.560 --> 0:03:38.280 for having me. And that is an introduction. I'd better 0:03:38.280 --> 0:03:41.240 say something because they're probably thinking there's no one there 0:03:41.600 --> 0:03:42.480 who is this boat. 0:03:42.760 --> 0:03:45.760 Your real name is Gary Matthewson, but everyone knows you 0:03:45.800 --> 0:03:50.119 as Buff and you're the big gentle giant. And it's 0:03:50.160 --> 0:03:52.720 really interesting because I think back to when we met 0:03:52.760 --> 0:03:57.160 each other twenty three years ago about how people thought 0:03:57.200 --> 0:04:00.920 about strength training, and it's evolved the life way, but 0:04:00.960 --> 0:04:03.400 it's got a long way to go. Why are you 0:04:03.480 --> 0:04:07.040 so passionate about strength training and why do you think 0:04:07.080 --> 0:04:08.000 it's so important? 0:04:08.400 --> 0:04:10.560 I mean, so we've got the obvious benefits, you know, 0:04:10.840 --> 0:04:14.520 like so getting stronger, adding muscle, you know, the ability 0:04:14.560 --> 0:04:20.640 to get leaner, hard health, brain health, posture, joint function 0:04:20.760 --> 0:04:26.400 and health. There is like a there there's stress management, 0:04:27.320 --> 0:04:30.160 looking good in your clothes, looking good not in your 0:04:32.480 --> 0:04:34.599 So they're probably the more obvious ones. 0:04:34.960 --> 0:04:39.280 So what what's the thing that drives your passion because 0:04:39.360 --> 0:04:41.880 you don't work with people to get six packs very. 0:04:41.800 --> 0:04:45.839 No, not really, not anymore. I mean with strength training, 0:04:46.080 --> 0:04:50.080 like all the biological systems in our body are upregulated 0:04:50.120 --> 0:04:55.599 and optimized, you know, so things like our gut microbiome 0:04:56.080 --> 0:05:01.479 functions and is healthier when we strength train. Our immune 0:05:01.520 --> 0:05:07.280 system gets stronger, metabolism, metabolism, all those sorts of things. 0:05:07.360 --> 0:05:11.160 You know, we manage our blood sugars more effectively, we 0:05:11.200 --> 0:05:14.640 manage our cortisol and our insulin more effectively when we 0:05:14.680 --> 0:05:21.040 strength train. We are strength training even optimizes you like 0:05:21.080 --> 0:05:26.080 your thyroid hormones and your sex hormones, so it regulates 0:05:26.120 --> 0:05:29.760 those as well, which is really important once you get 0:05:29.880 --> 0:05:32.800 the other side of say even you know, thirty and above. 0:05:33.320 --> 0:05:35.840 When I first heard about the importance of weight training 0:05:35.920 --> 0:05:39.440 or strength training as you get older, my head went to, well, 0:05:39.480 --> 0:05:42.520 it really is for the fifty five pluses, but it's 0:05:42.520 --> 0:05:45.679 not for fifty five plus. It's nice you start losing 0:05:45.680 --> 0:05:50.240 the lean muscle mass, the mobility, the bone density at 0:05:50.279 --> 0:05:50.680 one age. 0:05:51.240 --> 0:05:54.760 Yeah, so like thirty, I think, Yeah, there's a thing 0:05:54.920 --> 0:06:00.360 called psycopene era, which is age related muscle loss. So 0:06:00.440 --> 0:06:02.080 we all, you know, a lot of people think, oh, 0:06:02.200 --> 0:06:04.120 that's I don't need to worry about that because that's old. 0:06:04.400 --> 0:06:05.239 That's my people. 0:06:05.320 --> 0:06:08.599 Yeah, it's like that's for the seventy five year olds 0:06:08.600 --> 0:06:13.800 and so forth. But the interesting thing is, mate, it 0:06:13.880 --> 0:06:16.360 happens as early as in our thirties. If we're not 0:06:16.520 --> 0:06:19.080 doing anything, they're saying, movie to lose. 0:06:19.080 --> 0:06:23.520 It couldn't be true. Yeah, it's so true. So because 0:06:23.560 --> 0:06:25.400 I know you do a lot of work on longevity 0:06:25.440 --> 0:06:29.159 and quality of life, you know, you're literally shaving decades 0:06:29.200 --> 0:06:32.640 off people's lives, and they've got a spring in their 0:06:32.720 --> 0:06:34.960 step and they're like a lot of them are nearly 0:06:35.000 --> 0:06:38.080 thrown the towel in. Yes, yeah, that was that's a 0:06:38.120 --> 0:06:41.040 young person's game. And I'll never play golf again, or 0:06:41.040 --> 0:06:44.040 I will never you know, I can barely walk up 0:06:44.040 --> 0:06:46.840 the driveway and now, so no I do. I started 0:06:46.920 --> 0:06:49.960 cycling and strength training, and I play golf and tennis. 0:06:50.040 --> 0:06:52.520 And yeah, but they're back. They're back to doing things 0:06:52.640 --> 0:06:54.400 they were doing in their thirties and forties that they 0:06:54.400 --> 0:06:56.159 haven't done for decades. Well, that's right. 0:06:56.240 --> 0:06:58.640 So I like to educate my clients on that because 0:06:58.680 --> 0:07:03.480 I believe muscle is the organ of longevity. Yeah right, okay, 0:07:03.720 --> 0:07:08.279 all right, So there's a strong correlation between the amount 0:07:08.279 --> 0:07:14.320 of muscle mass we possess and longevity. But health and longevity, 0:07:14.360 --> 0:07:18.760 but not just a long life, Samy, It's about health 0:07:18.800 --> 0:07:22.160 span as well, not just live span. I like the 0:07:22.240 --> 0:07:25.960 old saying. It's like, we don't stop lifting because we 0:07:26.000 --> 0:07:28.480 grow old, we grow old because we stop lifting. 0:07:28.960 --> 0:07:32.000 I love that. I love that our audience is predominantly women, 0:07:32.040 --> 0:07:34.640 not only but I would say eighty percent, right, So 0:07:34.680 --> 0:07:36.520 I'd love to drill down a little bit more on 0:07:36.880 --> 0:07:39.000 females doing weight training because We've got a lot of 0:07:39.080 --> 0:07:42.000 questions about females doing weight training. How many times a 0:07:42.040 --> 0:07:47.760 week would you recommend someone does weight training a female? 0:07:48.160 --> 0:07:51.400 Right, Well, depending on training age. Now what I mean 0:07:51.480 --> 0:07:53.360 by that is how long have they been training? How 0:07:53.440 --> 0:07:55.840 they beginner? They intermediate, or are they advanced? 0:07:55.880 --> 0:07:58.000 Yeah so not they're actually chronological age. But have you 0:07:58.040 --> 0:07:59.920 been in the gym for ten years or it's your 0:08:00.040 --> 0:08:02.480 first workout, that's you've been doing this for forty years? 0:08:02.520 --> 0:08:06.040 Exactly right, So I just say beginner comes in day one, 0:08:06.400 --> 0:08:09.000 it says to me or asks me the question how 0:08:09.040 --> 0:08:12.080 many how many sessions a week should I should I train? 0:08:13.080 --> 0:08:16.920 And my answer would probably be something like, if it's 0:08:16.960 --> 0:08:21.080 starting from scratch, I would probably just start with maybe 0:08:21.560 --> 0:08:26.400 to thirty to forty five minute sessions, probably even thirty 0:08:26.440 --> 0:08:29.640 to start with. Because one, we need to you know, 0:08:29.840 --> 0:08:34.440 obviously get used to putting load through our bodies, but 0:08:34.679 --> 0:08:37.520 also to we need we need to get the person 0:08:37.559 --> 0:08:40.240 a chance to build up their work capacity because it's 0:08:40.240 --> 0:08:43.079 all new and they are going to get some post 0:08:43.120 --> 0:08:43.960 workouts on. 0:08:43.880 --> 0:08:48.400 Us quality not quantity. Door you still saw from the 0:08:48.480 --> 0:08:51.040 previous workout. You're not going to get the quality, are you? 0:08:51.160 --> 0:08:54.000 That's right. So yeah, got to be great news to 0:08:54.040 --> 0:08:56.720 our listeners because I think I think that's a massive 0:08:57.600 --> 0:09:00.280 mental hurd of aer I know I should do train, 0:09:00.360 --> 0:09:01.880 but I just don't have the time to do six 0:09:01.960 --> 0:09:04.200 sessions a week. So hang on, you don't have to 0:09:04.200 --> 0:09:05.679 go for an hour and you don't have to do 0:09:05.720 --> 0:09:06.640 six sessions a week. 0:09:06.920 --> 0:09:09.959 And the other thing too, semi is who said you've 0:09:09.960 --> 0:09:10.920 got to go to the gym. 0:09:11.120 --> 0:09:12.760 Yeah, that's the other thing I think there's a bit 0:09:12.800 --> 0:09:13.040 of a. 0:09:12.960 --> 0:09:15.720 Misconception there to I've got to go to the gym. No, 0:09:15.840 --> 0:09:18.160 you don't. I mean, you know, I mean look at 0:09:18.200 --> 0:09:21.000 your program. 0:09:20.000 --> 0:09:26.599 And dumbbells bands composed dumb bells. Yeah, you do it 0:09:26.640 --> 0:09:27.000 at the beach. 0:09:27.040 --> 0:09:30.560 You can do it in the garage lander, it doesn't matter. 0:09:31.559 --> 0:09:35.320 So yeah, so it's doesn't doesn't necessarily have to be 0:09:35.360 --> 0:09:37.160 you know, or got to go to a fully equipped gym. 0:09:37.160 --> 0:09:40.720 Because there's the other thing too, Some people find that intimidating. 0:09:41.720 --> 0:09:45.400 So even so when we strength train two saying you 0:09:45.600 --> 0:09:50.920 like it, it boosts the performance of our mitochondria, So 0:09:50.960 --> 0:09:54.240 we know what. So we're not getting too sciencey, but 0:09:54.440 --> 0:09:56.560 I think it's just sort of good to know like, so, 0:09:56.920 --> 0:09:59.679 as we know, the mio chondria is the powerhouse of 0:10:00.080 --> 0:10:03.480 we sell in our body. Our bodies have a band 0:10:03.600 --> 0:10:09.320 round about seventy trillion cells in them, right, It's a 0:10:09.320 --> 0:10:12.800 lot of cells. So by strength training, we can actually 0:10:13.080 --> 0:10:17.920 boost the performance of those cells, which equates to more energy. 0:10:18.200 --> 0:10:18.440 Yeah. 0:10:18.559 --> 0:10:21.560 Okay. The other thing is too, if we strength train, 0:10:21.600 --> 0:10:25.200 where you can actually increase the amount of mitochondriary we 0:10:25.280 --> 0:10:29.120 have too, which would mean more energy. Here some people saying, 0:10:32.000 --> 0:10:33.920 and you have more of them and more of them. 0:10:34.000 --> 0:10:34.240 Yeah. 0:10:34.320 --> 0:10:37.160 So the mitochondria, like I said, is the powerhouse, that's 0:10:37.200 --> 0:10:38.160 the energy center. 0:10:39.600 --> 0:10:42.320 So isn't that interesting that because when I train with you, 0:10:43.160 --> 0:10:47.080 we push hard, we do I can barely, you know, 0:10:47.240 --> 0:10:49.320 pick my car keys up at the end of the day. 0:10:49.760 --> 0:10:50.679 He's pretty damn good. 0:10:50.760 --> 0:10:55.560 No he's not. But it doesn't I don't. I don't 0:10:55.600 --> 0:10:57.440 then feel flat as a pancake for the rest of 0:10:57.440 --> 0:10:59.640 the day. By the time I actually have shaken it 0:10:59.679 --> 0:11:02.320 off and I do get back to my car, I 0:11:02.440 --> 0:11:06.520 definitely have more energy. Definitely. So before we go into 0:11:06.880 --> 0:11:09.640 specific exercise, because I really do want to pick your 0:11:09.640 --> 0:11:15.079 brain and we can maybe use what's what is your 0:11:15.200 --> 0:11:17.839 definition of strength training to listeners. 0:11:17.360 --> 0:11:22.439 My definition of strength training is using some form of resistance, 0:11:22.480 --> 0:11:25.280 whether that be a body weight or a bar bell 0:11:25.480 --> 0:11:28.559 or a dumb bell or a band or whatever, using 0:11:28.640 --> 0:11:33.160 some form of resistance to create a stimulus in the body, 0:11:33.280 --> 0:11:39.000 so adaptation stimulus in the body. So when we overload, 0:11:39.679 --> 0:11:43.600 when we overload the muscles in the body, they respond 0:11:44.160 --> 0:11:48.080 by getting stronger. Right, Yeah, the body is a very 0:11:48.160 --> 0:11:52.040 intelligent gine, isn't it. So you know when we put 0:11:52.120 --> 0:11:57.040 when we stress it and we load it external load, 0:11:57.800 --> 0:12:02.200 it adapts by becoming stronger and then the muscles. 0:12:02.040 --> 0:12:04.480 Will grow muscles. Basically. 0:12:04.559 --> 0:12:07.080 Yeah, that's my definition. 0:12:06.720 --> 0:12:09.480 Which is a great definition because I think the amount 0:12:09.480 --> 0:12:12.280 of people I see in the gym not wasting their time, 0:12:12.520 --> 0:12:15.560 but they're not getting much out of it. They're doing 0:12:16.160 --> 0:12:21.720 the same weight, same exercises that you know use. Like 0:12:21.760 --> 0:12:24.880 you say, the body is smart. They're not shocking the body. 0:12:24.880 --> 0:12:29.360 They're not overloading the body in any way. You know, 0:12:29.400 --> 0:12:32.280 they're lifting the same seven kilo dumbbells that they lifted 0:12:32.280 --> 0:12:34.880 three years ago, doing the same exercise for three sets 0:12:34.920 --> 0:12:39.160 of ten. Now it's better than doing nothing, but it's 0:12:39.200 --> 0:12:42.760 not really overloading the body, not really, And look, I 0:12:42.800 --> 0:12:45.520 mean you're very good at encouraging people in very small 0:12:45.520 --> 0:12:49.880 increments to change the intensity of the exercise to a 0:12:49.880 --> 0:12:51.920 few more reps, do a bit more weight. You know, 0:12:51.960 --> 0:12:54.280 there's a number of different ways that we can create overload. 0:12:54.320 --> 0:12:54.920 It's not just weight. 0:12:55.760 --> 0:12:57.880 Yeah, yeah, and that could be it exactly. So it's 0:12:57.920 --> 0:13:00.600 not doesn't always equate to more weight. It could be 0:13:00.720 --> 0:13:05.080 less rest in between sets, it could be No, I 0:13:05.120 --> 0:13:09.199 want you to slow the reps down and attention absolutely 0:13:09.240 --> 0:13:11.280 make it harder. That way, you can make a lighter 0:13:11.320 --> 0:13:14.400 weight feel harder by slowing it down. 0:13:15.600 --> 0:13:21.120 If you could only choose, let's say five strength exercises 0:13:21.800 --> 0:13:27.679 resistance exercises for a beginner that they could do. What 0:13:27.720 --> 0:13:30.959 would your five be? Okay, and maybe why because I 0:13:31.000 --> 0:13:33.520 think peop would like to hear the what but they'd 0:13:33.600 --> 0:13:35.800 love to get a bit more meat on the bones. 0:13:36.160 --> 0:13:39.120 So for five for me would be a hip hinge. 0:13:39.520 --> 0:13:41.720 So the listeners, nos hip hinge is like the dead 0:13:43.120 --> 0:13:47.800 lift pattern, a squat the squat pattern. Yeah, okay, we 0:13:47.920 --> 0:13:50.600 know what the squad is lift squat, right, we would 0:13:50.679 --> 0:13:55.199 go a vertical and horizontal pull. So so a vertical 0:13:55.240 --> 0:13:57.080 would be something like a chin up or a lat 0:13:57.080 --> 0:14:01.200 pull down. Horizontal would be some form of a row, 0:14:01.840 --> 0:14:05.120 so bend over row or one dumbbell row, even a 0:14:05.160 --> 0:14:06.360 t r X roight yea. 0:14:06.360 --> 0:14:07.160 Beautiful all right? 0:14:07.200 --> 0:14:10.560 Where am I is that for? That's for and one 0:14:10.600 --> 0:14:15.240 more would be the press, so same there, horizontal or vertical. 0:14:15.559 --> 0:14:18.679 But then obviously so we'll probably go six because we 0:14:18.720 --> 0:14:24.200 need some core in there. Yeah, yeah, And that would 0:14:24.280 --> 0:14:30.200 be for me would be some form of anti extension, 0:14:30.240 --> 0:14:33.240 which would be just a basic plank, so we're resisting 0:14:33.520 --> 0:14:37.200 extension through the hip. Anti rotation, which would be something 0:14:37.400 --> 0:14:39.880 like a power of press. I'm not sure whether. 0:14:39.680 --> 0:14:42.240 There's a little paloff. Press is where you've got a 0:14:42.240 --> 0:14:46.360 band or a cable and you're pushing it. It wants 0:14:46.440 --> 0:14:48.400 to pull you one way or the other because you're 0:14:48.480 --> 0:14:50.760 pushing it in front of your body, but it's pulling 0:14:50.800 --> 0:14:53.720 you back towards the machine or back towards the bar 0:14:53.840 --> 0:14:59.600 that the band is strapped too. So rather than you rotating, 0:15:00.360 --> 0:15:06.120 your core strength is to stop rotating stabilized, and so 0:15:06.200 --> 0:15:08.800 the more tension that's in the band, the further away 0:15:08.840 --> 0:15:10.840 you are, the harder it is to press it out 0:15:10.880 --> 0:15:13.200 in front of your body. It's just some of these 0:15:13.240 --> 0:15:17.680 simple exercises. The amount of works and when you say, col, 0:15:18.040 --> 0:15:19.800 this is one of the things you taught me really 0:15:19.840 --> 0:15:23.560 early on. It's not just your tummy, mustards, your glutes, 0:15:24.320 --> 0:15:25.560 it's the deep tummy. 0:15:25.800 --> 0:15:30.280 Everything between your shoulders and your knees is because what 0:15:30.320 --> 0:15:31.720 I consider the core. 0:15:32.000 --> 0:15:34.200 I love that it's not doing a lot of people 0:15:34.360 --> 0:15:37.160 do the upper abs, which is while their glutes are 0:15:37.200 --> 0:15:40.400 switched off whenever they're doing core exercises, so they're strong 0:15:40.520 --> 0:15:43.680 up the top, but they're weak down the bottom. It 0:15:43.760 --> 0:15:47.360 really changes things. You know, can do a in inverted 0:15:47.360 --> 0:15:49.480 commas plank for three minutes, but then when you get 0:15:49.480 --> 0:15:52.320 them to switch everything on proper, I could last thirty seconds. 0:15:52.040 --> 0:15:54.120 And it makes plain. 0:15:55.640 --> 0:16:00.000 Really locks in your gastuff and I could talk shop 0:16:00.040 --> 0:16:03.720 all day. But it's really interesting because and the reason 0:16:03.760 --> 0:16:07.920 I ask you is the TikTok world, the Instagram world 0:16:08.720 --> 0:16:12.520 is all about wow factor, you know, to stop you scrolling. 0:16:12.560 --> 0:16:14.160 And I get it. I get it. I gots of 0:16:14.200 --> 0:16:17.840 fads and funky exercises and look at this guy doing 0:16:17.840 --> 0:16:20.240 a backflip on a bowsu with a bar on his back, 0:16:20.280 --> 0:16:22.000 and you'll probably kill yourself. You know, I'm being a 0:16:22.000 --> 0:16:24.960 bit facetious, but you know it's it's stupid, you know, 0:16:25.520 --> 0:16:28.960 but it gets your attention, it does. But what it 0:16:29.040 --> 0:16:32.280 has sort of done to and I've witness this with clients. 0:16:33.080 --> 0:16:36.000 They come in and sometimes they expected all of these 0:16:36.200 --> 0:16:40.520 circus acts and you have to educate them that they 0:16:40.600 --> 0:16:43.120 might look good, but it's very little benefit to that. 0:16:43.200 --> 0:16:45.960 Trust me. The stuff we're going to do is going 0:16:46.000 --> 0:16:47.720 to give you the best bang for your buck. And 0:16:47.760 --> 0:16:51.560 so I just thought, but it's interesting if I had 0:16:51.600 --> 0:16:54.800 to train myself with six exercise so forget being the beginner, 0:16:55.320 --> 0:16:59.000 I'll do the same thing absolutely. How long does it 0:16:59.040 --> 0:17:01.520 take to see ras eults from strength training if you 0:17:01.520 --> 0:17:02.800 are doing it two or three times. 0:17:02.640 --> 0:17:06.359 Away, Well, what will happen first is will you actually 0:17:06.440 --> 0:17:11.160 notice strength gains fairly quickly within the first month. You'll 0:17:11.200 --> 0:17:15.480 notice things that actually feels a bit easier than it did. 0:17:15.560 --> 0:17:16.200 Four weeks ago. 0:17:18.200 --> 0:17:20.399 Then you'll, I think, and then it's the sort of 0:17:20.440 --> 0:17:23.080 the second four week bracket. You'll actually start to see 0:17:23.119 --> 0:17:26.840 a bit of a bit of movement, providing you know, 0:17:27.440 --> 0:17:32.480 nutritions on point, you're getting enough recovery. You might be 0:17:32.520 --> 0:17:34.920 doing some extra cardio away from the gym as well. 0:17:35.000 --> 0:17:39.119 Or in the gym, whatever. So providing all those things 0:17:39.119 --> 0:17:41.960 sort of in place as well, Yeah, within within sort 0:17:41.960 --> 0:17:44.120 of eight weeks, you're sort of starting to see. 0:17:43.920 --> 0:17:47.560 Results, noticeably results. 0:17:47.760 --> 0:17:50.280 That's I think that at that point in time, you 0:17:50.440 --> 0:17:55.399 really got to be committed because a lot of people say, 0:17:55.520 --> 0:17:58.280 I'm not not motivated. But as you and I both know, 0:17:58.440 --> 0:18:02.119 motivation comes and goes. So if you can stay committed 0:18:03.320 --> 0:18:07.480 to see that consistent and sort of see out that 0:18:07.520 --> 0:18:10.400 sort of first sort of couple of months, you know, 0:18:10.560 --> 0:18:12.560 and as long as all those other things are on 0:18:12.640 --> 0:18:16.120 point as well, you'll start seeing a shift big time. 0:18:16.240 --> 0:18:17.720 Man. I just wanted to thank you for coming in 0:18:17.760 --> 0:18:20.199 because I think I think a lot of people get 0:18:20.280 --> 0:18:22.840 intimidated about weight training. A lot of people overthink it 0:18:22.840 --> 0:18:25.679 from a complexity perspective, a lot of people underestimate the 0:18:25.680 --> 0:18:28.480 importance of it. And I think you've addressed all three 0:18:28.520 --> 0:18:33.520 of those things in a really powerful way that will 0:18:33.560 --> 0:18:36.399 resonate with people. So if people want to follow you 0:18:36.480 --> 0:18:37.920 on social media your. 0:18:37.840 --> 0:18:42.199 Pizza revolution, or just even might handle Gary Mathison, just 0:18:42.240 --> 0:18:44.359 out Gary Mathison on Insta. 0:18:45.000 --> 0:18:47.280 And then what was the female one that you said was. 0:18:47.280 --> 0:18:49.320 Great for female Girl's gone strong? 0:18:49.400 --> 0:18:50.280 That girl's gone. 0:18:50.080 --> 0:18:53.520 Strong, Molly Galbraith, she's she's very good. 0:18:53.600 --> 0:18:56.560 She's a gem. Yeah, really good mate, Thanks for coming 0:18:56.560 --> 0:18:59.600 on the wood life. Here's to our listeners getting stronger. 0:19:00.600 --> 0:19:01.199 Get lifting. 0:19:08.400 --> 0:19:13.360 So that's Gary Buff as he's affectionately known. Have literally 0:19:13.720 --> 0:19:17.760 worked with him or worked out with him for twenty 0:19:17.960 --> 0:19:20.639 three years now, and he has taught me an enormous 0:19:20.680 --> 0:19:24.119 amount and very very grateful, grateful for knowing him. It 0:19:24.160 --> 0:19:25.879 was wonderful getting me to the shootout to share some 0:19:25.920 --> 0:19:28.320 of those pearls of wisdom with you all. Next up, 0:19:28.480 --> 0:19:32.400 as promised, we're going to talk about your social battery 0:19:32.440 --> 0:19:34.840 and how you recharge it. I know for me this 0:19:34.960 --> 0:19:37.880 time of year, the calendar it can be a bit 0:19:38.560 --> 0:19:40.560 daunting even you look at it. You look at the 0:19:40.600 --> 0:19:43.040 December calendary. Oh how am I going to fit all 0:19:43.119 --> 0:19:45.919 this in? It's not like work goes anywhere, it's not 0:19:45.960 --> 0:19:48.359 like the kids give you a hiatus. It's trying to 0:19:48.440 --> 0:19:51.640 juggle it all. So up next, we're going to talk 0:19:51.640 --> 0:19:54.600 about how you best do juggle at all with recharging 0:19:54.680 --> 0:20:04.320 that social battery. All right, So how do we protect 0:20:04.440 --> 0:20:07.359 our social battery at this festive time of year? So 0:20:07.400 --> 0:20:11.359 I was thinking about this from two very different directions. 0:20:11.400 --> 0:20:14.720 I was driving to the studio today because I'm a 0:20:14.960 --> 0:20:20.000 much more extroverted person than Snazes, I find within reason. 0:20:20.119 --> 0:20:23.359 I mean, I have my limits, but I get energy 0:20:23.840 --> 0:20:27.119 from social interaction with a lot of people. I almost 0:20:27.160 --> 0:20:28.639 find like it gives me a bit of a buzz, 0:20:28.680 --> 0:20:32.400 whereas it really freak Snares out a little bit. She's 0:20:32.400 --> 0:20:35.040 fine with a closer circle of friends, but she's not 0:20:35.040 --> 0:20:37.000 anywhere near as extravert as I am when it comes 0:20:37.000 --> 0:20:41.520 to meeting other people. And so that was the first 0:20:41.720 --> 0:20:43.479 sort of point that I wanted to make. You've got 0:20:43.520 --> 0:20:46.520 to know what type of person you are, and you've 0:20:46.560 --> 0:20:49.800 got to know what your specific limits are. This is 0:20:49.840 --> 0:20:52.439 not something that you and your partner should probably have 0:20:52.520 --> 0:20:54.399 the same schedule for, or you and your group of 0:20:54.400 --> 0:20:58.480 friends should necessarily have the same schedule for, because you 0:20:58.680 --> 0:21:01.120 need to do what's right for you and you need 0:21:01.160 --> 0:21:04.560 to set your own personal limits. So you've got to 0:21:04.600 --> 0:21:09.119 look at what the calendar looks like, and not everything 0:21:10.040 --> 0:21:14.159 could or should be one hundred percent. There'll be certain 0:21:14.200 --> 0:21:17.320 things on the social calendar that, yes, it is still 0:21:17.359 --> 0:21:18.960 the right thing to do, still the right thing to 0:21:19.000 --> 0:21:21.520 attend you've got to be polite, you've got to do 0:21:21.600 --> 0:21:25.080 the right thing. But you could probably achieve the same 0:21:25.119 --> 0:21:29.440 outcome by being there for two hours, not consuming alcohol 0:21:29.840 --> 0:21:32.320 and driving home as you could if you totally let 0:21:32.320 --> 0:21:35.119 your hair down and went bananas for eight hours. And 0:21:36.040 --> 0:21:38.080 what felt like a good idea at the time then 0:21:38.119 --> 0:21:40.560 SAPs a lot of your time and energy and focus 0:21:40.680 --> 0:21:42.720 the next day or the next following day. So you've 0:21:42.760 --> 0:21:44.919 really got to pick those special occasions. I've said it 0:21:44.920 --> 0:21:47.760 a million times on the podcast before. Guess what goes 0:21:47.800 --> 0:21:49.720 Friday is not a special occasion. It's a day of 0:21:49.760 --> 0:21:51.280 the week. And I think when it comes to the 0:21:51.280 --> 0:21:53.560 festive season, when there's two or three or four or 0:21:53.600 --> 0:21:56.800 five things on the calendar every week, you really have 0:21:56.920 --> 0:22:00.359 to be even more selective and disciplined. You have to 0:22:00.359 --> 0:22:03.040 plan ahead. Don't just get to each event and sort 0:22:03.080 --> 0:22:06.280 of say, I'll see what happens. Have a bit of 0:22:06.280 --> 0:22:08.919 a plan. Yep, I'm gonna limit myself to two hours. 0:22:08.920 --> 0:22:10.760 I've got a big wak ahead. There's a few other 0:22:10.840 --> 0:22:13.040 things that will be probably more social than this that 0:22:13.080 --> 0:22:16.560 I absolutely need to be my social butterfly self at 0:22:16.840 --> 0:22:18.440 I'm going to make sure this is a two hour 0:22:18.480 --> 0:22:22.000 limit and a drive home situation. So that's setting the limits. 0:22:22.080 --> 0:22:25.280 So we've got know your personality type and then set 0:22:25.320 --> 0:22:29.120