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Pilates for Weight Loss After 35: Why You’re Not Getting Toned · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:10
  Welcome back to The BODY. Recomposition revolution.
• 0:14
  This is Robin and today we are discussing.
• 0:19
  Why your Pilates body? Is not the tone body you thought
• 0:21
  you were signing up for, which happens to be the thing that my
• 0:25
  sister and I have been passionately discussing.
• 0:29
  A lot over the last. Six months or so, and also the
• 0:32
  thing that I hear from clients all the time.
• 0:36
  Why Pilates? Orangetheory Fitness.
• 0:40
  Classes. Running.
• 0:41
  Why? None of that is making you look.
• 0:44
  The way the brochure said it would.
• 0:46
  Today we're going to understand. Why?
• 0:48
  And what you can. Do to actually.
• 0:51
  Get the toned body you want now first and foremost.
• 0:56
  I am not. Here to trash Pilates or
• 0:59
  CrossFit. Or fitness.
• 1:01
  Classes they. Or running.
• 1:04
  I run from time to time. I've ran 10K.
• 1:06
  I usually run 110K a year I think all of those modalities.
• 1:11
  Have their space, truly. And they have a purpose and a
• 1:14
  function. But if your goal is.
• 1:17
  To build muscle and drop fat. And if that's not your goal,
• 1:22
  then let's let's visit this on a surface level.
• 1:24
  Women are always saying, oh, I just want to look lean and
• 1:27
  toned. Great.
• 1:29
  How do you do that? You have to drop fat.
• 1:32
  And gain muscle now if you have adequate amount of muscle.
• 1:35
  You just have to drop fat. Adequate is very subjective.
• 1:39
  So let's say you drop your body fat.
• 1:42
  Down and you. Still feel like you?
• 1:43
  Look a little flabby. You don't have any muscle tone.
• 1:45
  Well, that means you don't have enough muscle to get the toned
• 1:49
  physique you're aspiring to have, which would mean your
• 1:52
  ultimate goal is essentially. To.
• 1:54
  Build muscle and drop. Fat, that is body.
• 1:59
  Recomposition in a nutshell. So here's the problem.
• 2:02
  Most women don't understand that that.
• 2:05
  Is their goal their goal? Whether they know the name of it
• 2:09
  and how to get. There is to drop fat while.
• 2:12
  Gaining muscle. This creates the toned look they
• 2:16
  want. So if you are.
• 2:17
  A woman who has done any sort of fitness related things in the
• 2:22
  past. Or you are somebody who is.
• 2:25
  Just now starting on your fitness journey, a lot of times
• 2:29
  more often than not you automatically choose things
• 2:32
  like. Pilates or classes or.
• 2:35
  Running for two reasons. Somebody's telling you what to
• 2:38
  do and you're comfortable with. That.
• 2:40
  Because you're not comfortable not knowing what to do or
• 2:43
  researching yourself. And running is easy.
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  It's mindless. It's not if you actually run,
• 2:48
  but. Those two.
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  Reasons you think somebody's going to be in this dark room
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  telling me exactly what to do and I will just follow
• 2:55
  instruction and complete this class and sooner or later I will
• 2:59
  get the body I want or second option you're going to start
• 3:03
  running and in your mind that will get neither of those
• 3:06
  modalities are going to. Get you the physique that you
• 3:09
  are. Aspiring to have.
• 3:10
  If your goal. Is to have a toned body now
• 3:13
  let's first define the body that a lot of women wants because
• 3:17
  primarily this. Is the.
• 3:18
  This is the. The woman that my clients will
• 3:22
  describe to me the way they want to look, This is their.
• 3:24
  Goal, OK. If it's not your goal, you can
• 3:26
  tune out after this. If it doesn't apply to you, you
• 3:29
  don't need to listen. Most of the women I coach when
• 3:32
  they say I want to look lean, I want to look toned.
• 3:36
  What they actually mean is a smaller waistline.
• 3:40
  They want visible shape in their glutes, in their legs.
• 3:45
  They want shoulders that are toned, they want less flab on
• 3:49
  their triceps. They want a feminine physique
• 3:54
  that kind of gives an an illusion of an X.
• 3:57
  That's what I call with my clients and on my Instagram and
• 4:00
  what not. I refer to thing the women's
• 4:02
  body as an X or some people call it an.
• 4:05
  Hourglass, but it's just a body that looks.
• 4:07
  Athletic and lean and toned. That's hard for me to even say
• 4:12
  that word now. Here is the truth.
• 4:15
  You don't get that look from just calorie burn alone.
• 4:19
  You don't get that look from Pilates, you don't get that look
• 4:22
  from Orangetheory, you don't get that look from fitness classes.
• 4:25
  You get that look from structured resistance training
• 4:30
  is true. That's the only way you can get
• 4:32
  a toned lean hourglass. Physique is if you are.
• 4:37
  Weight training Now here's where my sister and I get heated
• 4:39
  because she'll say things like but I'm.
• 4:42
  Really sore afterwards. Or the instructor looks.
• 4:45
  The instructor looks so good and I'm like well.
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  First of all, soreness. Does not equate to muscle
• 4:52
  growth. Soreness does not equate to
• 4:55
  muscle growth. I wanted to say that twice so
• 4:56
  you really understand. Soreness is.
• 4:59
  A. Lack in neuromuscular
• 5:01
  connections when you're performing a movement, meaning
• 5:03
  if your muscles haven't performed that movement in that
• 5:06
  way in the past, very often, yes, you are going to be sore.
• 5:10
  You're going to be sore. But honestly, and the research
• 5:13
  will prove. This true?
• 5:14
  So it does not equate to muscle growth.
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  Or, you know, I'll hear. I was.
• 5:18
  I was. Shaking through the entire.
• 5:20
  Class I could barely. Hold this position in bar and
• 5:24
  that also does not equate to muscle growth.
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  That does not equate to muscle growth when you are shaking.
• 5:31
  So what does Pilates do? Why?
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  Is there such thing as Pilates? Because it has a place, it has a
• 5:38
  purpose. And if you actually look at the.
• 5:40
  History of it. It was never meant to increase
• 5:42
  your muscle, your muscle size. It was never meant.
• 5:45
  For hypertrophy, the purpose of Pilates is is for posture.
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  It's for core control, it's for your spinal health, it's for
• 5:52
  mobility, it's for your breathing mechanics.
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  I read that as well. Pilates.
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  Is not for building muscle again.
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  Pilates is for core control. It's for.
• 6:03
  Your mobility, it's for endurance and coordination, but
• 6:06
  it is not going to give you a toned look.
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  It's not now my the space. That I have for.
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  Pilates in my life might be once a week, once a month, because I
• 6:15
  think that mobility and coordination, all those things
• 6:19
  are really important, but it's not going to be anything I.
• 6:21
  Expect to drive actual visible. Changes in my physique the only
• 6:26
  reason I would ever and have have and enjoyed going to
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  Pilates. Or bar classes.
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  Is for the mobility. Factor is for the.
• 6:33
  Coordination is because I'm challenged.
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  It's it's something that makes me sweat because my body is not
• 6:38
  used to moving that way for. It to yoga.
• 6:40
  Classes, you know, my body is not used to moving that way.
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  So when I go to one of them, I'm sweating.
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  The next day I'm sore. I was challenged throughout the
• 6:48
  entirety. Of it, but is it?
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  Driving a change in my physique? No, no.
• 6:54
  That is what's weight. Training is for that's why I
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  will go on the gym floor and lift weights and do.
• 6:59
  Actual work towards. Building the body.
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  I actually want Pilates, not for that.
• 7:04
  And let's move into. CrossFit because I was a
• 7:06
  CrossFit. Queen I was a.
• 7:08
  CrossFit. Queen and embarrassingly only
• 7:11
  embarrassing because I expected it to deliver something and it
• 7:13
  didn't and I progressed for way too long.
• 7:16
  But. CrossFit is if that's.
• 7:18
  Your jam? Great.
• 7:19
  If you're not seeing the physique results that you want
• 7:21
  while being in CrossFit, listen up.
• 7:23
  This is why CrossFit. And high intensity functional
• 7:27
  straining training stuff, Orange theory, anything like that.
• 7:31
  That has a. Purpose it can improve.
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  Your VO2 your. Strength.
• 7:35
  It can improve your performance and there are a lot of.
• 7:38
  Studies that show body. Composition changes do happen
• 7:42
  with CrossFit, but ultimately if you ask any CrossFit.
• 7:47
  Casual goer like? Myself and the other people in
• 7:50
  the class, they have the same complaints, the same complaints
• 7:53
  I had, which was I look very. Puffy, I look very.
• 7:56
  Bulky I my legs haven't gotten any more.
• 8:00
  Curve Why do I look like a brick?
• 8:02
  We all have. The same complaints, OK.
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  Those. CrossFit movements are not for
• 8:08
  building your body into a feminine.
• 8:10
  Physique CrossFit is fatigue. Driven.
• 8:14
  You're chasing time and rounds. You're chasing intensity, and
• 8:18
  that is not the same as targeting your glutes.
• 8:22
  Your. Doubts your lats with.
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  Precision with intention and. Structure that.
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  The intention and the. Structure that a weight.
• 8:30
  Training program provides that. Provides the hypertrophy.
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  Needed to. Actually.
• 8:35
  Build muscle. CrossFit.
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  Think brick. OK, think brick.
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  That's what you're going to get. And here's the real Here's the
• 8:43
  real truth. Of the matter when it comes to
• 8:44
  CrossFit, you are working your. Butt off, you are exhausted.
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  You have been throwing really heavy things around for a long
• 8:53
  period of time. You're mentally fatigued because
• 8:55
  you want to beat everybody in the room or at.
• 8:57
  Least I did afterwards. I ate like a horse, like I ate a
• 9:02
  lot because. I overestimated the calorie burn
• 9:06
  that I was having in that class. Was I burning?
• 9:08
  Calories, yes. Was I working hard?
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  Of course. But after that class I would eat
• 9:14
  so much and not nearly enough to cover the actual amount of
• 9:18
  calories burned during CrossFit and here.
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  Side note, if you're using a fitness watch or any sort of
• 9:24
  calorie tracking tool, ignore it.
• 9:28
  It's wrong. I promise you.
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  I promise you, I'm going to do a whole episode on that.
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  The only thing you should use your.
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  Apple Watch for or your whatever for is to track your steps.
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  Or your sleep. Or.
• 9:37
  Your body weight or your cycle? Please don't look at the calorie
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  burning means nothing. Now here's what I want to get
• 9:42
  down to the nitty gritty. And again, please hear me when I
• 9:45
  say I do not mean to offend anybody.
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  Any movement, any class, any type.
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  Of exercise is better. Than nothing.
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  So if you are thinking Pilates is the only thing I want to do
• 9:58
  or well I'm too nervous to go on the wait floor, I'd rather.
• 10:01
  Just go to classes. OK, do that.
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  Then do that, but don't expect to have any physical changes,
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  OK, you won't. But if you want to do that, then
• 10:08
  do that versus sitting on the couch.
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  Now here's. What I actually see women doing
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  here is what I have been guilty of doing myself.
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  So a little bit of everything, right?
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  A little bar, a little running, a little hot yoga, a little
• 10:20
  Pilates. Might go to an Orange theory
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  next month. Or, you know, put on a put a
• 10:24
  band around my legs and do endless.
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  Whatevers a little bit of. Everything but nothing is
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  tracked, nothing is progressively overloaded and no
• 10:33
  nutritional support. So primary, utmost driver of any
• 10:38
  sort of actual changes, you'll see nutrition, 80% of it, OK, So
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  if you're not keyed in on your nutrition, forget anything, any
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  sort of change. Now that extra 20%, that extra
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  20% that's going to come from aggressively overloading your
• 10:55
  resistance training, not Pilates.
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  That's going to help you be more flexible and more probably
• 11:01
  neurologically in tune to your. Body.
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  Not orange theory. That not orange theory that's
• 11:06
  just going to wreck you to be honest, running.
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  Great. Fabulous.
• 11:10
  If you want to be in zone 2 primarily, and those long runs
• 11:13
  every once in a while, fabulous. It improves your aerobic
• 11:16
  endurance. But if you want to shape your
• 11:17
  body, the primary driver of that is going to be a Nutrition, B
• 11:22
  consistent, structured, progressively overloaded weight
• 11:27
  training. So you might be thinking.
• 11:29
  What type of weight? Training.
• 11:31
  Do you need to do? What does that even mean?
• 11:33
  Are you going to get bulky? The answer is no to that last
• 11:36
  part. There's another episode I did on
• 11:38
  this exact thing. So what type of weight training
• 11:40
  should you be doing? Where the heck?
• 11:42
  Do you? Start Women build muscle the
• 11:45
  exact same way men do. Which is through.
• 11:48
  Progressive resistance training. That's hard enough, so almost
• 11:52
  to. Actual failure.
• 11:54
  OK. And repeated consistently.
• 11:57
  So here's an acronym because my. Teacher self loves.
• 12:00
  An acronym rack. That's my business.
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  Rack reps. So think of.
• 12:05
  The Word Reps Rep. S starting with R.
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  R equals. Reps and effort.
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  So the Rep number matters. Way.
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  Less than how? Close you get to.
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  Failure. Hypertrophy.
• 12:20
  No. Hypertrophy is just actual.
• 12:22
  Muscle growth When you lift a weight, imagine your muscle
• 12:26
  fibers kind of tearing and then being rebuilt with the protein
• 12:29
  you give them to be a little. Bit bigger a little.
• 12:32
  Bit stronger. That is hypertrophy.
• 12:34
  We're growing muscles, OK? Hypertrophy can happen across a
• 12:38
  wide range of loads when the sets are taken close enough.
• 12:42
  To failure. But your version of failure and.
• 12:45
  Reality is vastly. Different and so is mine.
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  I was just I made a video about this this morning, so I want to
• 12:50
  briefly go into what failure means.
• 12:52
  So let's. Pretend I'm on the leg press and
• 12:55
  I am shooting for, you know, 11:50 reps I'm getting close to
• 12:58
  failure in my brain. So I stop because.
• 13:02
  I'm just supposed to get. Close to failure?
• 13:03
  Well, there was. A study done where all the
• 13:05
  participants went to. What they perceived.
• 13:08
  As being muscular failure, whereas in actuality, and I have
• 13:11
  no idea how they measured this, they had about 9:00.
• 13:14
  Real reps left. In the tank.
• 13:17
  To actually. Spur muscle growth you.
• 13:19
  Have to be. Within one to three.
• 13:21
  Reps of failure, so that's. Pushing yourself way harder than
• 13:27
  what you. Perceive to be your.
• 13:28
  Final Rep. So here's a quick test if
• 13:31
  you're. Doing anything a bicep.
• 13:33
  Curl a leg, press whatever the whatever the.
• 13:35
  Movement might be and you think you're.
• 13:37
  At failure? Really.
• 13:38
  Hone in mentally and try to perform another Rep pretty fast.
• 13:42
  If you can lift that weight even a little bit and you're not at
• 13:45
  failure yet, try again. Keep going, I remember, I always
• 13:48
  say to my clients. Go to failure.
• 13:50
  Go to failure. In reality, you don't have to.
• 13:52
  Hit absolute failure every set but.
• 13:55
  Close enough. close enough. One to three reps in reserve, so
• 13:58
  one to. Three RIR.
• 14:00
  There's an acronym you would see in your plans if you worked with
• 14:02
  me. One to three RIR close enough.
• 14:05
  Where you'll. Actually experience muscle
• 14:07
  growth. Because your body.
• 14:08
  'S smart. Your body's smart, and the only
• 14:10
  way that it's going to change it, the only way it's going to
• 14:13
  build muscle, is if you. Ask.
• 14:15
  It to if you're asking it to lift a load that it can lift
• 14:18
  without failing. Why would it build muscle if
• 14:21
  you're asking it to? Lift a load where you are.
• 14:23
  Failing. You cannot complete the test
• 14:25
  task that signals to your brain, hey, we need more muscle here,
• 14:30
  let's build. And it does.
• 14:32
  Your body is incredibly smart, which going back to.
• 14:34
  Pilates, that's why. You're not building muscle
• 14:36
  because you are working in an incredible, incredibly high Rep
• 14:39
  range in your fitness classes. You are working in an incredibly
• 14:42
  high Rep range. You're not going to absolute
• 14:44
  failure and your reps. Are like 30. 6090 I don't even
• 14:47
  know what they are, but they're not in the hypertrophy range and
• 14:50
  we cover the. R of reps.
• 14:52
  So now we're moving on to the. E so E.
• 14:55
  Is exercise selection, so you need to pick.
• 14:59
  The right tools because. Even hard sets can miss the.
• 15:02
  Target of if the. Movement doesn't load the
• 15:05
  muscle. Well, for your body.
• 15:07
  For example, I have a wonky hip. I have a horrible wonky hip my
• 15:12
  Nana has. It is my Nana hip.
• 15:14
  I try to do squats to the best. Of my.
• 15:16
  Ability, but I look. And.
• 15:18
  Feel horrible. When I do them, am I putting
• 15:22
  enough effort on the intention or the intended muscle groups?
• 15:27
  My effort? Yeah.
• 15:28
  Is my form horrible? Yeah.
• 15:29
  So am I hitting those groups efficiently?
• 15:31
  No, I'm not. For me and my body.
• 15:34
  That I now know. Very well at 30.
• 15:36
  Seven, I'm not going to push it on a barbell squat often.
• 15:40
  I will moreover go over to a machine and hit those intended
• 15:44
  muscle groups through that where I'm stabilized and.
• 15:46
  Actually able to put. Enough force on on my glutes, on
• 15:50
  my hamstrings, on my quads, so where I can really experience
• 15:55
  hypertrophy? Whereas of the.
• 15:56
  Squat. I'm just trying not to die.
• 15:58
  I'm going to fall over. I'm going to go to the leg press
• 16:00
  instead. OK.
• 16:01
  Moving on to. Pee the pee.
• 16:03
  In reps is for. You guessed it.
• 16:06
  Protein you can't build with no. Bricks OK, your house.
• 16:10
  Is going to fall over. That's why my clients are
• 16:13
  probably so sick of me because they might say like, oh, I'm
• 16:17
  not, I'm not getting any growth. Here or there are.
• 16:19
  You hitting your protein goal sometimes.
• 16:22
  OK, so you don't have enough bricks.
• 16:23
  To build the house at what? What?
• 16:25
  Are you going to build your butt out of nothing?
• 16:27
  Air bread. That's going to be flimsy.
• 16:31
  We need bricks, we need protein, and you need enough bricks.
• 16:34
  To fill those gaps that are. Happening in your muscles when
• 16:38
  they're torn. So if you're lifting A
• 16:39
  heavyweight, you're lifting it with good form, You're tearing
• 16:42
  your glute muscles. Awesome, that's what we want.
• 16:46
  What are you going to patch up the holes with again?
• 16:48
  Bread. You need protein.
• 16:51
  That's the amino acid that's going to repair those.
• 16:53
  Tears. Essentially causing the muscle.
• 16:55
  To grow back bigger. And stronger and rounder and
• 16:59
  lifted, which is what you want for your butt.
• 17:02
  How much protein do you eat? I always feel like I'm being so
• 17:05
  redundant because I always repeat these things all day
• 17:08
  long, which I have no problem with.
• 17:10
  So if I'm a broken record, I'm sorry, but if you're trying to
• 17:12
  build muscle and you're a woman, you need to shoot for roughly a
• 17:15
  gram of protein per pound of. Ideal body.
• 17:18
  Weight. If you're £250, please don't eat
• 17:20
  that that much protein, you're never going to drop fat.
• 17:22
  If you are. £250 and you want to be 170.
• 17:26
  Eat that OK or? Eat 150 grams of protein
• 17:29
  because. I guess the the.
• 17:30
  Real frame is .75 grams of protein to 1.5 grams of protein
• 17:36
  per pound of ideal body weight. But as just an over an
• 17:41
  overarching stat to keep in your mind or.
• 17:43
  Fact or whatever. 1g of protein per pound of.
• 17:46
  Ideal body weight. Of course, there's variances for
• 17:49
  different situations in. Cases but as.
• 17:51
  A general rule of thumb 1g of protein per pound of.
• 17:56
  Ideal body weight. And finally the S in the word.
• 18:00
  Reps structure. Now, what does structure mean?
• 18:03
  That means progression and enough.
• 18:06
  Weekly work. So muscle builds from.
• 18:09
  Repeat exposure. And progression, not random
• 18:14
  workouts. So if you're bumping around the
• 18:17
  gym doing some kettlebell overhead farmer carries and then
• 18:22
  18 push ups, maybe you'll do some core.
• 18:26
  None of that's going to do anything.
• 18:27
  OK, I'm sorry to tell you it's not you.
• 18:29
  Have to have repeated exposure. And progression, not random good
• 18:34
  workouts that make you feel like you're dying at the end.
• 18:36
  It's actually not a good. Workout So what?
• 18:39
  Exactly. Does that mean you need a
• 18:42
  structured? Workout.
• 18:43
  Program. Now the general rule of thumb
• 18:45
  that works for pretty much everybody is you want to hit
• 18:47
  your muscle groups 2 * a week, not on consecutive days.
• 18:52
  Great, but here's where. The fun part is if you have
• 18:54
  really. Specific physique goals for.
• 18:57
  Example my physique. Goal was to build.
• 19:00
  My legs, my quads, my hands, especially my glutes.
• 19:03
  My upper body Beastie. I don't really care about
• 19:06
  lifting my upper body. It can it can calm down for a
• 19:08
  while. So me specifically.
• 19:10
  I lift legs 4. Times per week I have them very
• 19:14
  strategically split up between planes of motion and I put a.
• 19:18
  Lot of effort. And intensity into my.
• 19:20
  Lower body lift days. My upper body lift days.
• 19:24
  They're kind of for fun. I don't really do them as
• 19:28
  consistently right now. I can do Pilates for my upper.
• 19:32
  Body workout days. I can do whatever I want for my
• 19:35
  upper. Body workout days.
• 19:37
  Because I'm not trying to grow my upper.
• 19:39
  Body I will. Do some lateral or dumbbell.
• 19:41
  Raises. Really.
• 19:43
  I will do that to make sure I consistently maintain the X
• 19:46
  frame, hourglass frame, but I'm not going to be, you know,
• 19:49
  grabbing the barbell and doing bicep.
• 19:51
  Curls or. You know, really trying to
• 19:55
  overload my back anymore. Because as it.
• 19:58
  Stands. I don't want to and that is
• 20:00
  what's. So great with.
• 20:01
  Weightlifting is if you want a specific.
• 20:03
  Part of your body. To have more shape like for me I
• 20:06
  wanted my. Legs to OK I.
• 20:09
  Interjection. I had the best compliment today
• 20:12
  at the gym. I hadn't seen this person in
• 20:15
  probably a year and when they first saw me.
• 20:20
  They were like your legs. Look so much bigger and my
• 20:23
  initial response, or I guess not response but my internal
• 20:26
  monologue was, you know. Back to the 2.
• 20:29
  Thousands. When the measure of your
• 20:31
  attractiveness was based on your Jean size and how tiny you are.
• 20:35
  I was like. Just a bit.
• 20:36
  Taken aback. And then I.
• 20:39
  Realized that's a great. Thing and they were like.
• 20:41
  Yeah, you've always had such a ripped upper.
• 20:44
  Body but now wow your. Legs are really.
• 20:47
  Coming in and they have so much more shape and he was the best
• 20:51
  compliment. Because that's exactly.
• 20:52
  What I've been focusing on really intentionally for the
• 20:55
  last year, but kind of. Touch and go for the last two
• 20:59
  years. So that was a.
• 21:00
  Huge compliment to me, all of my build and maintenance and cut.
• 21:05
  Phases. Rotating that throughout the.
• 21:07
  Year. And having all these.
• 21:08
  Lower body days. And structuring them where I am
• 21:11
  putting more emphasis on the areas I want to grow and putting
• 21:16
  less emphasis on the areas I don't want to grow.
• 21:18
  All of that is. Now evident to somebody who
• 21:21
  hasn't seen me in a year, so. It was truly.
• 21:23
  Rewarding. And that it can be you too.
• 21:26
  I mean, you pick. Which part of your body you want
• 21:28
  to be? Bigger or smaller, Pick how much
• 21:31
  body fat you want to have and you can.
• 21:32
  Build your shape. From the inside out.
• 21:35
  So. Yes, in a nutshell.
• 21:37
  The average? Person, you should be working
• 21:39
  each of your main muscle. Groups twice a week.
• 21:41
  Not back-to-back with those same muscle groups.
• 21:43
  Like I'm not going to have an upper body push day and then
• 21:46
  another. Upper body push day.
• 21:48
  If I was an average person who was just trying to tone up, I
• 21:53
  would structure my. Day as follows.
• 21:55
  You know, if maybe I've been lifting for a few.
• 21:56
  Years so I have. You know, I have some experience
• 21:59
  behind me. Won't.
• 22:00
  We're probably going to do a four.
• 22:01
  Day 5 day split. So we'll do an.
• 22:03
  Upper body push day. Then we'll do a.
• 22:05
  Lower body. Maybe quad heavy day and then
• 22:08
  we'll do maybe, maybe a Pilates class on Wednesday and then and
• 22:13
  then on Thursday day. Three of our.
• 22:14
  Lifting day, not day. Four day three of.
• 22:16
  Lifting. We'll do an upper.
• 22:18
  Body pull day. Focusing on our backs and all
• 22:20
  the pulling motions like biceps and then maybe.
• 22:23
  We'll have a rest. Day and then our.
• 22:25
  Last day will be a big. Leg day where we have a
• 22:27
  hamstring. Focus a glute focus.
• 22:29
  What have you. And then if I want to go to the
• 22:30
  gym one more time, maybe I'll just have an easy peasy pump
• 22:33
  day, do some high intensity sprints for 20 minutes and then
• 22:36
  just kind of hit all my muscles together in a.
• 22:38
  Really relaxed way. Just to make sure that I hit
• 22:41
  every group. Now that sounds overwhelming to
• 22:44
  you. If it if it sounds overwhelming
• 22:46
  to you. Hire a.
• 22:47
  Coach, buy a plan. Do what you need to do to have
• 22:50
  the structure you need to have to see the changes you want to
• 22:53
  see. Now I want to go over all of
• 22:56
  those Herms I just listed off in the acronym.
• 22:59
  Reps very briefly before I close this out.
• 23:03
  So our rack reps are. Recomposition check we.
• 23:06
  Have our reps E exercise. Selection P Protein and.
• 23:13
  S structure. That is the intentionality you
• 23:17
  need to place behind the physical.
• 23:20
  Activity. Portion of your training.
• 23:22
  So as I said. Previously, your nutrition is
• 23:25
  going to account for 80% of your physique changes, and then that
• 23:30
  20% that's on you to shape. That's where you can have fun.
• 23:34
  That's where you can choose your modality and what that's going
• 23:36
  to appear as on your physique. If you want to have a tone
• 23:40
  physique, you need to be lifting weights.
• 23:42
  If you want to have a less toned physique, be a runner.
• 23:48
  No, but you can mix the 2. Worlds I actually have.
• 23:51
  Wonderful clients who mix the 2 worlds and they do it incredibly
• 23:55
  and they actually motivate me to continue to run at least 110 KA
• 23:59
  year. And you can mix those two
• 24:00
  components, but don't get stuck in the running realm without
• 24:05
  putting enough emphasis on the muscle maintenance or muscle
• 24:08
  building. Phase of your exercise or your.
• 24:12
  Movement. Or whatever your goal.
• 24:14
  Is you need to have muscle to build your body, not just.
• 24:18
  For aesthetic purposes. But for a longevity reasons and
• 24:22
  for a million other health reasons, especially for women
• 24:25
  above. The age of 35.
• 24:27
  You need your lean muscle mass. So in closing.
• 24:32
  If you love Pilates, do Pilates. If you love bar, do bar.
• 24:36
  If you love running lease, run. If it's those.
• 24:40
  Things over not doing anything. Do those things if you.
• 24:44
  Have Hysique goals. That's.
• 24:47
  Translate into being more of a toned.
• 24:49
  Athletic look. Athletic look.
• 24:52
  Integrate weight training into your regimen.
• 24:54
  Maybe you just want to start with one day on the gym.
• 24:57
  Floor per week. Where you're getting used to it,
• 24:59
  where you're building your confidence, where you're
• 25:01
  building your certainty around those machines and free weights,
• 25:04
  where you can start doing a plan.
• 25:06
  OK. Then maybe in a couple.
• 25:07
  Weeks put 2. Days of strength training into
• 25:10
  your regimen. You don't have to start big.
• 25:11
  You don't have to go big or go home.
• 25:13
  Just start. Just do a little bit.
• 25:16
  Just build from the ground up. Go to your Pilates.
• 25:19
  Go to your bar. I'll see you there once a week
• 25:21
  for me because I need that mobility, OK?
• 25:24
  And then other days you'll just see me on the weight training
• 25:27
  floor. And if you're going to have one
• 25:29
  sentence, one take away from this entire episode, I want you
• 25:33
  to remember. There is a big.
• 25:36
  Difference between being hard and being?
• 25:39
  Effective just because a class is hard.
• 25:42
  Like Orangetheory or what? Have you?
• 25:45
  Does not mean it's effective for building muscle.
• 25:49
  Because even as a trainer, I was a trainer in college a million
• 25:52
  years ago. I was a trainer while I was
• 25:53
  teaching. I have done a few training
• 25:56
  sessions now, even though I primarily just do virtual
• 25:58
  coaching. I can make you sweat, I can make
• 26:01
  you sore. I can give you a workout that is
• 26:05
  going to make you feel it for the next.
• 26:08
  Few days, but it's. Not going to have any impact on
• 26:10
  your hypertrophy, your muscle growth.
• 26:13
  I can do that. I would throw a bunch of.
• 26:15
  Burpees at you. I'd make you hold a plank for
• 26:17
  1000 minutes. I would do a lot of.
• 26:20
  Nothing but make you sore. That's not enough.
• 26:23
  Intentional stimulus on the areas that you want to build.
• 26:27
  It's not. Is it going to make you?
• 26:29
  Sore yes are. You going to feel like you got
• 26:31
  a. Good workout.
• 26:32
  Yes. Are you going to burn calories?
• 26:35
  Yes. Not as many as you'd if you'd
• 26:37
  burn if you would do it intentionally, but you are going
• 26:40
  to have a workout. Now whether?
• 26:43
  That workout goes towards your goals or takes you.
• 26:45
  Further away from them, that's up to you, but anybody can
• 26:48
  program to make you. Sore or tired?
• 26:51
  Or burn calories. You have to train with
• 26:53
  intention. If you have a.
• 26:54
  Specific goal in mind. And so.
• 26:57
  If you are a woman, or a man for that matter, and you are working
• 27:00
  hard and you're in all those classes and doing all the
• 27:02
  things, but your body is not changing, don't assume.
• 27:06
  That your body. Is broken or.
• 27:08
  That that's just the way it is. Know that your plan is missing
• 27:13
  one of the. Drivers, be it reps, be it
• 27:17
  exercise. Selection, be it protein.
• 27:21
  Be it structure you. Are missing one of those.
• 27:24
  Drivers if your body. Is not responding to the
• 27:27
  stimulus that you're giving it, so if you want help matching.
• 27:30
  Your body to your. Goal You can message me on
• 27:33
  Instagram. My Instagram is.
• 27:34
  Rack RAC. Fitness under dash?
• 27:38
  Yeah, that's rack. Fitness under Dash.
• 27:40
  That's my Instagram you can e-mail me too.
• 27:43
  I had. Quite a few ladies.
• 27:45
  Messaging me about getting their customized macro formulations
• 27:48
  and they have been loving them and I have been loving making
• 27:51
  them because they inspire these episodes.
• 27:53
  I actually had a completely different episode on the.
• 27:55
  Docket for today. I changed it.
• 27:58
  I changed it. Because I have.
• 27:59
  Gotten way too many comments, questions about Pilates and like
• 28:04
  I said, my older sister and I have been passionately
• 28:06
  discussing this for months. I just, you know, my heart was
• 28:10
  screaming that I needed to share the evidence behind.
• 28:14
  Why your Pilates body? Ain't happening.
• 28:16
  So if you have. Your own need to get customized
• 28:19
  macro formulations. If you want to know what I mean,
• 28:21
  whatever, you can e-mail me racfitnessmn@gmail.com.
• 28:26
  So RAC Fitness MN Lake, minnesota@gmail.com If you do
• 28:31
  have interest in joining my RAC Elite ladies, I am at capacity
• 28:37
  as it stands, but I do have one spot for RAC Concierge, which is
• 28:41
  a more in depth coaching program and you know if you're brand
• 28:45
  new. That would be what?
• 28:46
  You would want to do because it's it's a lot of hand holding.
• 28:49
  We're texting, we're calling, we're talking.
• 28:53
  RAC Elite is. A group of ladies who've been
• 28:55
  doing it for a bit and they're a little community in and of
• 28:58
  themselves and they are incredible.
• 29:00
  They inspire me every single freaking day.
• 29:02
  All. Righty.
• 29:03
  Thank you for listening if you. Have thoughts, ideas.
• 29:07
  Things you want to know more about?
• 29:08
  Things you want to hear me rant about politely?
• 29:11
  At least I try to be. Shoot me a message you usually
• 29:14
  are representative of most women and I'm finding that most women
• 29:17
  are in the same state of why is orangetheory networking why is
• 29:21
  my Pilates body not Pilates bodying why are my bar classes
• 29:25
  making me. Look like a bar.
• 29:28
  Imagine that. All right, ladies, thanks for
• 29:30
  listening and you will hear from me soon.