Latest / SOTA Personal Training Podcast / What's Your Body Score?

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What's Your Body Score? · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:05
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:09
I'm Coach Sean here with coach Phil.
0:11
What's up, Phil? How we doing?
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How do you get so good at that horn sound?
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Maybe like 51 SODA personal training podcast episodes
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Probably probably. You know how to roll your?
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Arms better. Well, yeah, speaking in Spanish
0:24
does help for that, I suppose. Anywho, Okay, today we're gonna
0:29
talk about body score. What's your body score?
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Yeah, it already sounds toxic. We're talking about this.
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We're like, well, let's make not not sound very toxic.
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And it already sounds like, Oh no, it's a score, I'm being
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scored now. And no, no, not, not quite.
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No, yes, yes, you are going to be scored.
0:47
OK. That's how we're going to draw
0:48
them in, Phil. Yeah, exactly.
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So tune, stay tuned. So what we're talking about is
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the the in body scores, because I was messing around in that
0:56
computer and realized you can have it print different things
1:00
off different metrics and ways of representing body
1:02
composition. And there's this in body score.
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I'm like, what's this? So basically summarizes our body
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composition and all the numbers it gathers into a single number
1:13
to make it more, I think digestible.
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And it's out of like 100. And I think their metric is you
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want to be at an average of 80 ideally so.
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Well, and I think before before you even say what a good number
1:26
is on this new in body scorks. I know some of our clients are
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going to listen to this and be like, what what are we talking
1:31
about now? Exactly?
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Why is there a number out of 100 all of a sudden?
1:34
OK, so like big picture, what we're going to do in this
1:36
episode is we're going to talk through this dreaded sometimes
1:40
in body scan that we have here at soda.
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A lot of our clients know what we're talking about or really
1:44
anybody scan that's going to show you your muscle mass, your
1:47
body fat percentage, things like that, right?
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We're going to talk through a lot in this episode about what
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it means, what some of the more complicated numbers mean, not
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just the one to 100 number that now features what you can learn
1:58
from it. Takeaways, how you can change
2:00
your training and your diet and your lifestyle if you need, you
2:04
know, based on what some of the numbers are.
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So we will of course dive into the more complicated numbers.
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But the idea with this new score, this one to 100 score you
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can get on your in body scan is to try to simplify it like Phil
2:16
was saying. So we're going to talk through
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the complexities and the simplification.
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Of it, yeah, this the in body scans and the sheets can get
2:23
really overwhelming because there's all these like
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percentages and all these bars and like, what do they mean and
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what zone? And I don't even like the in
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body zone for certain values because it doesn't really factor
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in I think a lot of people's real lives and what they need
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their body for. So it takes some time for me to
2:40
articulate that. And so I think yeah, going into
2:44
this, this is not to have you self evaluate.
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It's just another number that you can use to indicate your
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amount of progress that you're making, or lack thereof, and how
2:54
to signal to you that, hey, I should pull some other levers to
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continue making that progress. Yeah, and from what I've seen so
3:02
far, even though I kind of laughed at it first, like I
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laughed at this whole idea, I'm like, why is there?
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Until you got your score. You all know, not even until I
3:08
saw mine. It was more just until I
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realized like OK, I can see the. I actually do see the value in
3:12
this because I think that it seems pretty accurate in terms
3:15
of like the numbers it's giving people on the five or six that
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I've seen done with it now it's like, yeah, this is pretty
3:20
accurate. You know, like this person got a
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66, this person got a 77. Like I, I kind of, I, I agree
3:27
with it intuitively looking at it, you know, based on the
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person's, you know, muscle mass, body fat percentage, things like
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that. But everyone wants simple like
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our clients want simplicity. They don't wanna have to think
3:38
so hard about this and understand what these numbers
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mean and try to figure out where they should be.
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So, so that's that's something that can help indicate is your
3:46
score going up, right. That's simple directional
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changes, which is what we want to use this in body for is
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directional changes because it is not the gold standard.
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That's a DEXA scan. A few clients still get those
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couple times a year because they have probably a little bit more
4:00
accuracy. But when we do these often we
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can look at those directional changes and say we know this is
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happening and it backs up how they're feeling.
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So, yeah, yeah. Side side note, just for my own
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personal, you know, understanding, what do you think
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makes a DEXA more accurate? And what way is it more
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accurate? Is it just, I know it's better
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with like visceral fat or well bone density too, but like what?
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Yeah, I forgot exactly what DEXA stands for, but it's a different
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technology they use all together to to get the body composition.
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The M body works by sending a signal, a variety of different
4:29
signals through the water that we store in our muscle.
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And so based on the resistance that it gets through that part
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of our body, it helps. It does the math and then helps
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estimate based on that signal. So if you have more muscle mass,
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it changes the signal. And did you see now it even has
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like arm circumference like I can does?
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It have all these circumference, Yeah.
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Oh, give me that thing. It's not in your OH.
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Yeah, it's not. Look at.
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That Oh my God, I can't see if this is.
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Accurate or not, I did an in body.
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Yesterday, I don't know, arms. Are going to 14.3 son of a does.
4:59
That sound right? Yeah, it does.
5:01
It does. It took mine.
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I was also kind of disappointed. I mean, yeah, yeah, yeah, yeah.
5:05
No, this is definitely accurate for me if you know well if I
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flex or if I'm like totally like freaking pumped up at the end of
5:11
a workout. It can be like 15 or more.
5:13
Why don't you flex? When you're doing this game.
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I know, man. So, but cold and, you know, flat
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muscles. I'm 14.3, legs probably 16.
5:20
It sucks, yeah. He's his.
5:22
He's. Biceps and triceps, anyway.
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So the M body is a Oh my gosh, the the name of it is a body bio
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impedance scale, right? So it uses that signal.
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Adexa is a dual energy X-ray absorptiometry.
5:39
Say that 10 times faster. Dual energy X-ray
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absorptiometry. So it uses X-ray beams and that
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it they're I think 50 + 1000 dollar machines.
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It could be more when you got that in the budget, but this is
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still better and it's way easier to get done and it's still
5:56
really good the measurement of what's happening.
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So you should do your embodies. You should do them once a month,
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even if you don't want to, or especially if you don't want to.
6:04
Yeah. Just to get the data points.
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Every time people come in, they I ask, I tell them through it
6:11
and tell them what it does. And I say, would that be
6:13
beneficial? And I was like, I don't want to
6:16
face the music, but they're like, I probably should.
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And I say three months from now, if you stick with this, you're
6:22
gonna be really happy you did. But you totally don't have to.
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Usually they'll say yes, but not in every case.
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And that's OK. Yeah, yeah.
6:30
And just for members listening too, sometimes it's one of those
6:35
things that almost like slips through the crack a little bit.
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Even with one-on-one clients that I work with, you know,
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we'll just go like 6 months or freaking year without doing a
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scan. I'm like, Oh yeah, we, we forgot
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to do that. We probably should have.
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So like we're working on developing a better system to
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like make sure it happens regularly enough.
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Yeah, because, OK, like for some clients, I get it like, like
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body composition change isn't necessarily the main goal,
6:57
right? Maybe you're looking, I just
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want to be strong or, you know, I just want to feel more energy.
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I want less joint pain. I want to just stay consistent
7:03
with my workouts, be able to move my body, right.
7:05
And that's fair, you know, and if and if that's you, you know,
7:07
you know, maybe you never do have to do 1 or maybe, you know,
7:09
that's totally fine, right? Or maybe you only do do it once
7:11
a year or whatever, right. You know, whereas for a lot of
7:14
other clients who are really focused on burning body fat or
7:18
building muscle or a combination of both, we want to do these
7:21
pretty frequently. I mean, you know, probably once
7:24
a month I would say is a good number.
7:27
You know, if you want to get get real crazy psycho and then try
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to be like, I'm going, you know, you do it once a week.
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Like I've been doing them recently.
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And then it totally messes with your head.
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And then you're like, how did I lose a pound and a half of
7:37
muscle that week? I was eating my protein.
7:38
Good. This machine is.
7:39
But you get a point. Yeah, Yeah, yeah.
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Yeah, once a month is good and I think maybe at least every
7:49
quarter. And so, yeah, what we're doing
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is starting to install some of these reminders, say, hey, just
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book it, book it at this, you know, right on the soda app.
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So you can book it on that cadence and then have some other
7:59
follow-ups just to make sure we at least give you guys enough
8:01
nudges. But there isn't a right
8:04
frequency for every single person.
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And that's why it's it's variable.
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Some people will do it more often like clockwork without us
8:10
even asking. Other people just come in,
8:12
they're like, hey, I'm here doing in body.
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We're like, great, so we should do it at some interval on a
8:17
regular basis just to assess progress.
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Cuz all progress starts with the truth and getting metrics and
8:23
understanding where we're at. And sometimes just doing that
8:26
will show us, hey, this is having a an unexpected benefit
8:30
and it's good to see those things to help with your
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motivation and forward progress. So was that, like, your first
8:36
not metaphor, that was your first, like, philosophical
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statement of the day, Right. All progress starts.
8:42
No. All.
8:42
Yeah. Yeah.
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All progress starts from truth, right.
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It does. I love when Phil does these
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guys, when he busts out his psychology book quotes.
8:49
All progress starts from truth. Yeah, I.
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Think we should probably talk about why, like why we even use
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this thing, right? So like, what does it measure
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and why do we like to use it, right?
9:02
To track lean muscle and and body fat mass, right?
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This is pretty simple. You can look at our weight and
9:09
that relationship of, yeah, total weight to muscle mass and
9:12
body fat mass and it creates a shape and we tell you what those
9:14
mean. But that is body composition.
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And that's what correlated with all sorts of other things like
9:20
visceral fat and whatnot. And something I want to drive
9:23
home is the fact that weight is it's, it's one thing, it is a
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number. And for some people, losing 20,
9:33
forty, 50 lbs might be life changing how they feel.
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But I actually firmly believe that.
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I think what we have as a problem in America is that we
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are actually under muscled more than we are.
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I don't think we have a weight problem.
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I think we have an under muscled problem.
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And there's some, and our agenda today, I have a few items to
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kind of talk through that. But weights, you can have very
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overweight people who are very healthy, they have a low
10:01
visceral fat, they have good muscle mass, but their BMI is
10:04
high, right? And then you have very healthy
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weight people with air quotes, but they have high visceral fat,
10:09
they have metabolic issues, they're high risk for heart
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disease. So we got to stop using BMI.
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I don't know why it's even still talked about it.
10:17
It's so outdated, it doesn't tell you what you're made of.
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So that's what we want to use this for is track your lean
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muscle. Yes, yes, exactly.
10:27
Yeah. And I think that one thing
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that's nice about these scans, I do agree with you, I do agree
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with you that we have an under muscle problem in well, really
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the world over, honestly. Now obviously, you know, there's
10:38
there's yeah, I mean, if your body fat percentage is really
10:41
high, you know, that's an issue for your health as well, right?
10:43
We want to bring that down, right.
10:44
It's, you know, it's about a combination of both maintaining
10:46
A relatively, I say relatively because you don't want to go too
10:50
low, but a relatively low body fat percentage and a relatively
10:54
high amount of lean muscle mass. You don't need to look like the
10:56
Hulk, but like you need to have some muscle.
10:58
OK. And these scans do do a pretty
11:02
good job. Like this is where I think we
11:03
want to clear up the confusion a little bit because sometimes
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there is a little bit of confusion.
11:07
I'm even like looking at my recent one that I did now and
11:09
it's like what the heck do all these numbers OK, you got your
11:12
muscle fat analysis, your skeletal muscle mass SMM.
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Then you got your obesity analysis.
11:16
You got your segmental lean analysis, the right arm pounds
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85115 a 115. Am I in the black or I'm in the
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Gray zone? What I'm like, what the heck do
11:24
all these numbers mean, right? And cuz even for me, after
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doing, you know, hundreds of these with clients and then way
11:31
too many on myself personally, still sometimes I read it and
11:35
I'm like, yeah, I guess that makes sense.
11:37
But I mean, like the key numbers, OK.
11:39
In general, we want the muscle mass to go up, the body fat and
11:43
then the body fat percentage, your, your total pounds of body
11:46
fat and therefore also typically your body fat percentage to go
11:50
down in general. In general, this is what we
11:52
want, right? There's almost nobody that's too
11:55
skinny to start. You know what I mean?
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It's such a rare thing, right? And so I do think that these
12:01
scans do a pretty good job of showing whether or not what we
12:04
are doing is working, right, in terms of the way we're
12:07
exercising, the way we're eating, all the other lifestyle
12:11
factors, you know, because if the muscle mass is going up and,
12:14
or if the body fat is going down and we're doing something right.
12:19
And from what I've seen so far with this score, you know, the
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closer you get to 100, that seems to typically mean, yeah,
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you're doing some good combination of that.
12:27
You know, you have a pretty good amount of muscle mass for your
12:29
height and for your gender and your age.
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And you have a relatively low body fat percentage, which is
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what I think is reflected in this very simple score of 1 to
12:37
100, right? And how do we get that score to
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go up? There's two ways, right?
12:43
You gain lean muscle. So if you gain lean muscle and
12:46
you keep your body fat, you still see your score go up.
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If you drop just adipose tissue and maintain muscle mass, your
12:54
score will go up. In a lot of cases, people are in
12:57
that boat, but in a perfect world, most people will probably
13:01
want to do a recomp as you would so eloquently put where you're
13:05
doing a little bit of both, which is possible on the front
13:07
end for quite a few months until you are a seasoned lifter and
13:11
then you kind of have to decide. However, it's, it's really about
13:15
building up lean muscle to a point where then we can maintain
13:18
it. And a lot of people, because
13:19
sometimes you see this score and it'll say there's a body mass
13:22
control section. It has numbers about how far you
13:25
are from this middle hundred line.
13:27
That's and that one is where it gets confusing, but it'll tell
13:30
you. And we have our own metrics like
13:32
you should have this much muscle mass just to prevent injury and
13:35
like keep your joint health and maintain like blood sugar
13:39
control and things like that, that I want to talk about in a
13:41
second. But and then it has the the
13:45
muscle section sometimes is plus, which means like we are
13:48
under muscled enough that it has a number and we have our own
13:51
standards. But point is, you guys should
13:53
all be chasing muscle every chance you get because it is
13:57
what unlocks everything else you want to do, whether it's
14:00
straight vanity, it's beach season or it's longevity.
14:05
It's your golf game, it's your attitude, it's your energy.
14:09
More muscle leads to all of those things in one way or the.
14:12
Other Yes. Yes.
14:15
Muscle is a, everyone thinks of muscle one way, but muscles,
14:20
it's a metabolic organ. So it's an active metabolic
14:23
tissue. And the biggest reason you
14:25
should want to have muscle from your health standpoint is it's
14:28
like glycogen sponge. We've talked about this a few
14:30
times, but when we are under muscled, OK, we have we have
14:35
issues with insulin control because if we have blood sugar
14:38
running around in our system, the sponge that's muscle
14:42
captures it and it holds it so it doesn't go to other areas of
14:45
our body. We don't want medical
14:48
disclaimer, not a doctor, but this is really how it works.
14:51
And so then if we don't have that muscle, there's nowhere for
14:53
it to go. Blood sugar rises, insulin gets
14:56
all goofy and then we need medication.
14:58
This is pre diabetes and then full blown diabetes, mostly
15:02
because we don't have the muscle to put it to work.
15:05
There's nowhere to go and and it's not being used.
15:07
So it just stays in our system. So that means blood sugar
15:11
spikes, insulin issues, medication and that leads to
15:15
weight gain and and other things.
15:17
So it's really a slippery slope to what leads to weight gain and
15:22
a lot of people. Yeah, go ahead.
15:26
Yeah. Well, I think this is a good
15:27
time to take about a 15 or 22nd break in the podcast, since you
15:32
just talked about how to, you know, how building muscle is
15:35
important. And in that 15 to 22nd break,
15:38
what I want to do is I want to repeat three times to our
15:42
audience what we need to do to build muscle.
15:46
Lift heavy weights, lift heavy weights and lift heavy weights.
15:53
That's right. OK, I know what I just did was
15:56
really corny, but I wanted you guys, I want you guys to really
15:59
get your heads wrapped around that, OK, Because we talk about
16:03
it all the time and sometimes we even kind of, you know, we we're
16:06
in the session with you. Maybe it's a one, maybe it's a
16:08
one a month. So one-on-one and you're not
16:09
lifting heavy weights. Your coach is.
16:11
That's on the. Bad job, right?
16:12
But like, if you're in a group session in here and you're like,
16:15
I've been doing the 20 LB dumbbells on this exercise for
16:17
quite a while. Well, OK, can you do 10 reps
16:20
relatively easily? Can you do 12 reps?
16:21
Can you do 50? We better bump that up to the 22
16:24
and a halfs or to the 20, OK? Like you get my point.
16:26
You need to be trying to lift heavier weights in general on
16:30
all these exercises, as long as you're not finding yourself in
16:33
any pain, OK? I just want to reiterate, we
16:34
want to bring these things back down to a practical level, OK,
16:37
for the listener, OK, So what do we need to do?
16:39
We need to lift heavy weights, lift heavy weights and lift
16:43
heavy weights. That's right.
16:45
OK, it is that simple. Yes, at face value, it really
16:49
is. So you gotta look at what you
16:52
did last time. If you don't know, ask your
16:54
coach. If you're into small groups,
16:55
look at that dashboard, the Train Heroic software.
16:58
Look at what you did last time. Add one or two reps or add 5 to
17:01
10% weight and get the same number of reps as last time.
17:05
That's progressive overload, that's what.
17:07
That's what leads to the signal that your body uses to get
17:10
stronger. Yep.
17:11
And then you eat some protein when you get home, you go to
17:13
bed, you wake up, you have some eggs and a banana.
17:16
Maybe about seven or eight eggs. Well, if you're Sean.
17:19
Sure, maybe about 5:00 if you're everybody else.
17:21
So see this is. The thing on stronger?
17:22
Than everybody's yeah, yeah, I mean, if you're on I mean, I eat
17:25
6 usually, but obviously it's not enough.
17:26
I still can't lift as heavy as Austin.
17:28
So maybe we need to bump to 8. Yes, no, but even like everybody
17:30
else can. But people will be like well,
17:32
you or you eat six eggs well then you should eat 4, whoever
17:35
you are, dear listener. Like honest to God, because
17:37
like, you know, if me at 208 lbs should be eating six eggs for
17:40
breakfast, then a lot of other people should be eating 4 if you
17:43
weigh 140 lbs you know what I mean?
17:44
Like. A lot of people are coming in.
17:46
They're like, I had one egg, what'd you eat?
17:48
I had one egg and a Clementine. We'll be like what else you
17:50
have. And I'm like, you need, you need
17:52
at least 35 grams of protein when you eat this person I'm
17:55
talking to. And, and we got to, so we got to
17:58
find other way. So eat just more eggs.
17:59
You don't have to think about 5 different protein sources.
18:02
Just eat more of the same ones so you don't get decision
18:04
fatigue, you know, just eat more of them.
18:07
And again, we, we could get into the whole, you know, like
18:09
cholesterol debate with, you know, you got saturated fat and
18:12
cholesterol and the eggs, things like that, like, but it's too
18:14
long of a discussion. And I honestly, I don't think
18:16
that anyone really actually knows for sure.
18:19
Once again, it's too long of a discussion.
18:20
It's too long of a discussion. But eggs are way better than 90
18:23
some percent of what most people eat in this world.
18:24
So eat your freaking eggs. And it's my opinion and.
18:27
Here's, here's something to tie it back to the idea of like,
18:30
well, even this like midlife weight gain, right?
18:33
It's like I'm eating the same thing.
18:34
I'm doing the same things, but I'm all of a sudden I'm up 5
18:37
lbs. Like, where did this come from?
18:39
And so we start losing muscle like way earlier than most
18:42
people think around their 30s. And it's, you know, 3 to 8% of
18:46
muscle per decade that we lose. I know, right?
18:51
But and it's not our metabolism that's dropping.
18:54
Like there's there's a stat that says, you know, it's relatively
18:59
stable until 60 or something and then it like barely goes down
19:02
like our resting metabolism. But what happens is when we lose
19:06
that muscle, which is actually pretty measurable, that's where
19:11
that whole insulin piece comes into play, is that we don't have
19:13
things to to put that that sugar to work or that glucose.
19:17
So it starts to lead to that weight creep.
19:20
At the same time, you got less muscle, you're not moving as
19:22
much because you don't feel as good.
19:23
You have less energy, so you're on the couch more and it's a
19:26
slippery slope. Yeah, man.
19:27
And this is, I'm just going off the cuff here.
19:29
This is one of those two where like there's a lot of listeners
19:32
and like, and I'll be honest, like, and this is even like me
19:35
and, and like I'll put like, well, OK, I'll, I'll, I'll talk
19:39
more about like clients than like, you know, people in my
19:41
personal life, right? But like, and not not to talk
19:43
about clients specifically, but where I'm going with this is I
19:47
see it very commonly in people who are, you know, I'm 36, like
19:51
people, we're not even talking like really, really old, like in
19:54
my age range, right? And obviously then when you get
19:57
in your 40s, fifties and plus, it's even harder.
19:59
But like, it is really, really hard to maintain a good body
20:04
composition and, you know, get a good score.
20:07
So to speak on this and bikes can like you have to work
20:09
really, really hard oftentimes just to maintain what you have
20:13
in terms of muscle mass and a relatively low body fat
20:16
percentage. Like you just, and you just said
20:19
it like it's, it's, it's sad, like to hear it like that.
20:21
And we get over 30 and it gets harder with it, but like, but
20:24
it, it's, it's real. And I see it every day and the
20:27
people I work with, I'm like, damn, we are busting our butts.
20:30
And this is so hard. Like it's so hard to make
20:33
progress. Not that it's not worth the
20:35
effort and not that we don't know what we're doing 'cause we
20:36
do know what we're doing. OK.
20:37
But like, but it's just like, you can grind at this for like a
20:41
year. You know, I could take a 40 year
20:43
old, you know, adult male or female, and we could like do
20:45
everything really well for a year and we might gain maybe 2
20:50
lbs of muscle and burn 2 or 3 lbs of body fat depending on
20:53
where we started, you know, so it's a little bit of a recomp.
20:56
And then you'd be like, damn, I just did everything right for
20:58
365 days, didn't take a single vacation, and now I'm going to
21:01
the beach next week and apparently it's all going to go
21:03
right back to where it was. Like what the hell?
21:05
Exactly. And then what's important to
21:08
keep in mind, however, is 2 really important ones.
21:10
The biggest thing is that you always need to ask yourself.
21:14
You look at results and you say I'm not happy with this result.
21:17
You need to then ask yourself what would have happened had I
21:20
not started exercising and doing weight?
21:23
If your health was on a downward trajectory and your energy is
21:25
feeling like garbage and your joints hurt, and if you didn't
21:29
start working out and you didn't work out for a year, where do
21:31
you think you'd be? Because you might have lost 3
21:33
lbs of muscle. You might have, right?
21:35
So then it's a net 5 gain, really.
21:37
So maintaining is like gaining in a lot of circumstances,
21:41
especially if you're only coming in to see us twice a week for 30
21:44
to 60 minutes. It's nothing short of a miracle
21:47
that we can actually maintain muscle at that dosage because
21:49
it's such a small percentage of the time we spent.
21:53
Nothing short of a miracle if you guys, we're miracle workers
21:56
here. I didn't say that, John.
21:58
I didn't say that. But, you know, no, but the
22:01
reality is, you know, two to three, that's all most people
22:03
can fit in. So be grateful that we can work
22:06
that in and that we can ward off a lot of these.
22:09
Yeah, you know, almost metabolic diseases because we're getting
22:11
stronger and then not to mention the quality of life energy and
22:15
things that aren't necessarily measurable, they're just more
22:17
subjective. But that's why it's more to
22:19
check in and and ask those questions because sometimes we
22:22
forget how we felt before we. Start doing things.
22:26
Yeah. And we do forget that
22:27
maintaining can be gaining sometimes, especially if you're
22:29
going through rough times, especially if you're stressed
22:30
out, especially if it's, you know, just anything.
22:32
It's like maintaining is gaining in a lot of phases of life, so.
22:35
It really is. That's that's that's a big
22:37
writer downer. Yeah.
22:40
Go on. Yeah.
22:41
No, I was gonna say also correlate with lean muscle,
22:43
right? Bone density, which is a big, a
22:45
big worry for a lot of women cuz it's usually just a matter of
22:48
time until at least they're put in the sarcopenia category.
22:52
If not, I'm sorry, not sarcopenia, but bone density
22:56
loss. What am I thinking?
22:57
Osteopenia. Osteopenia.
22:58
Yeah. Why am I blanking?
23:00
Oh God, this is going to make me look really stupid.
23:02
Why am I blanking on what sarcopenia is now this?
23:05
Oh, that's muscle. Low muscle.
23:06
Yeah, yeah, yeah, I know. Well, they would all be
23:07
sarcopenia too. Yeah, well.
23:09
That's just it, it's correlated. Get some sarcoplasmic
23:12
hypertrophy going up in this. Year, you know, see that.
23:15
Now a lot too fancy even. What's what?
23:16
No, what's the other one there? Sarcoplasmic hypertrophy.
23:19
And this is where we need blank. We need like Sarco Blake.
23:23
Get him in here. Open the door, he probably won't
23:26
hear us. Sarcoplasmic hypertrophy versus
23:30
some other type of hypertrophy that may or may not matter.
23:32
And only the nerds in the YouTube fitness space would know
23:34
what I'm talking. To Myro fibrillar.
23:36
Myro Fibrillar, yes, Yeah, I should probably go back to
23:39
college and do my thesis on myofibrillar versus sarcoplasmic
23:43
hypertrophy and how I can get these freaking arms up to more
23:47
than 14.3 inches of circumference.
23:50
Is it the myofibrillar or is it the sarcoplasmic hypertrophy
23:53
that I need, Phil? Those are the things that really
23:55
matter. Yes.
23:56
And if we don't figure this out by the end of this podcast, I'm
23:58
going to. Be pissed we have like 7
24:00
minutes. What else should we say about
24:02
the in body? Well, I think you want to get
24:07
your score, you want to see what it is and don't look at it like
24:10
it's evaluated. Don't look at like a letter
24:11
grade. I know I said at the very
24:13
beginning, like 80, that's just what they say.
24:15
And again, we have to make our own judgements and what we want
24:19
to do. And I'm not necessarily OK with
24:21
it saying like you should try to do 80.
24:22
It's like, well, what about all the other, all the other areas
24:26
around 80? Like what does that mean?
24:27
Is mean hundreds best? Is it, is it mean 60 is OK?
24:31
Like what are we talking about? So there's a lot of nuance of
24:34
that number. However, I think we can all say
24:36
if it goes up one or two points every month, we are in a
24:41
favorable place. And it's all correlated with our
24:44
lean muscle mass, body fat mass, the things we just talked about.
24:46
But it's just the one kind of measurable thing that's like,
24:49
OK, I'm doing well, let's get back to work.
24:51
Yes and once again, this is the speed run in 60 to 120 seconds
24:55
of how do you improve your body composition that I'm going to
24:57
give you right here. OK so number one, you strength
24:59
train in general, it's the most important form of exercise.
25:02
There's a place for cardio and other mobility, other, you know,
25:04
forms of exercise. But weight training is the most
25:06
important. OK.
25:08
So it could be two, three times a week, whatever, you know, it
25:10
could be every day if you're into it that much, whatever.
25:12
But you're going to strength training, OK, You're going to
25:14
strength training. You're going to do.
25:15
What did I say earlier, Phil? What did I say?
25:17
You're going to. Lift heavy.
25:19
Yeah, There you go, Phil. Thank you.
25:20
OK, So yeah, yeah, yeah. Pay attention, Phil.
25:23
No, the audience got it before you did.
25:25
OK. Sure did.
25:26
So, OK, so you're going to strength train, you're going to
25:28
lift heavy weights. Now, nutrition standpoint,
25:30
you're going to prioritize probably protein, fiber,
25:33
vegetables, Whole Foods. OK, we can get into, we've done,
25:36
I don't know, 50 ish episodes where we talk about the exact
25:39
macro nutrients and the levels of a diet and things like that.
25:42
We're. Going to do 50 more too.
25:43
We're going to do 50 more. You guys are going to be so sick
25:45
of it, but damn it, it's going to work, OK?
25:46
It's going to pay off in the end, all right?
25:49
And so, and you're going to focus on a diet that prioritizes
25:52
protein, Whole Foods in general, and you know, vegetables.
25:55
And it's not going to be necessarily the funnest thing
25:57
ever, but you're going to really like the results.
25:59
OK? And then you're going to sleep.
26:01
And that can be kind of the hardest part, but you want to
26:04
aim for probably a solid 7 hours, if not a little bit more
26:06
every night on average roughly the same time.
26:08
Again, that was the speed run. I know there's a lot of extra
26:11
details in there and I know a lot of people have a lot of
26:12
reasons that that seems almost impossible with your schedule in
26:15
your life and everything like that, but like, but that's how
26:18
it works. So do as well as you can in all
26:20
those areas I just talked about. That was if we just took that
26:23
little snippet. That's what everyone just needs
26:25
to hear. That's really good quick
26:26
summary. It's pretty well rehearsed
26:28
because we've said it enough. Times.
26:29
Yeah. Yeah, exactly.
26:31
Not the first rodeo, yeah. So with the M body scan, get it
26:35
scheduled so we can help advise and guide and help create these
26:38
systems to do those things. That is, that is the one measure
26:42
that we can kind of go off of. It can be nerve wracking.
26:45
You might want to pull your hair out if you don't see what you
26:47
want, but that's OK. That's part of the journey.
26:50
There's going to be little peaks and valleys.
26:52
So just stick with it. And that's why you're here.
26:56
We're here to help coach you and help advise.
26:58
And even if we think something's going to happen, the outcome's
27:00
different. We can say, OK, well here's the
27:02
levers we're going to pull now and work with you on that.
27:05
So it's integrated seamlessly, as close to seamlessly as
27:09
possible into life so you can still have time for all the
27:12
other important things that you need to do.
27:14
Love it. I'll close you on this strength.
27:18
Strength now means freedom later.
27:21
So quote of the day. That's it.
27:24
So that's it. That's all.
27:25
Yeah. Yeah, Yeah.
27:26
Sweet. Yeah, no, I think.
27:29
Lift heavy. Lift heavy.
27:30
Come in there and do an in body, lift heavy, lift heavy, lift
27:32
heavy, get a good score, or if you don't have a good score, get
27:34
a better score next time. So yeah, yeah, you got it.
27:37
Yeah. All right.
27:37
Well, thanks for listening, everybody.
27:39
Yeah, we'll see you on the next one and have a good day.
27:42
Thanks guys. Peace.