Latest / Your Strongest Body / The Surprising Reason You Are Struggling To Change Your Body

Transcript

The Surprising Reason You Are Struggling To Change Your Body · Your Strongest Body

• 0:08
  Speaker 1: You are listening to your strongest body.
• 0:11
  Speaker 1: Hi, I'm Betsy Foster, a certified strength and conditioning specialist and certified nutrition coach.
• 0:17
  Speaker 1: I've worked as a personal trainer for over a decade, helping people build strength, speed, muscles, as well as a deep appreciation for their bodies and confidence that helps them live their life to the fullest.
• 0:29
  Speaker 1: Now I'm sharing what I know with you fitness, nutrition and all the deeper stuff to help you discover your strongest body.
• 0:37
  Speaker 1: Hello, hello, welcome to another episode of your Strongest Body.
• 0:49
  Speaker 1: I hope this episode finds you well.
• 0:51
  Speaker 1: I hope you're having a great week so far.
• 0:53
  Speaker 1: Today, I am jumping into this topic.
• 0:55
  Speaker 1: We're going to keep it short and sweet, because the principle is simple.
• 1:01
  Speaker 1: What is not simple is oftentimes the practical application, but I'm going to talk to you about that, but the principle is simple.
• 1:09
  Speaker 1: If you have not had success changing your physique, you have likely been going at it the wrong way.
• 1:18
  Speaker 1: What I want to say before I get into any of this?
• 1:21
  Speaker 1: You know this.
• 1:22
  Speaker 1: If you know me, if this, though, is the first time you have ever listened to me I want you to be so clear on my stance your body is worthy in this moment, right now.
• 1:32
  Speaker 1: Your body is exactly where it needs to be right now.
• 1:36
  Speaker 1: You owe no one an obligation to change anything about your body.
• 1:42
  Speaker 1: If you believe that you want to change your body, I believe that you should have the autonomy to do so.
• 1:51
  Speaker 1: If you feel like your most confident, most fulfilled, most joyful, most energetic life is after a few steps of taking action to change the strength and shape and power of your body, then by all means, I am happy to help you do that.
• 2:13
  Speaker 1: Let you, you can do whatever you want, but I'm happy to help you do that.
• 2:18
  Speaker 1: And I can speak from personal experience in that every version of my body that I have lived in was worthy.
• 2:24
  Speaker 1: Every version of my body that I have lived in experienced joy and all of those wonderful things that make it incredible to be a human being.
• 2:36
  Speaker 1: And in the same breath, I have never been happier in my body in its strongest, fittest version, which is now.
• 2:46
  Speaker 1: So if that is what you're looking for, I am happy to help you.
• 2:50
  Speaker 1: So let's get into this topic, and that is, if you have tried to change your physique before and not had success, I believe you have been going at it the wrong way.
• 3:00
  Speaker 1: You have likely been trying to shrink yourself or shrink the places on your body that you have determined you want to be smaller.
• 3:10
  Speaker 1: I understand where that concept comes from.
• 3:13
  Speaker 1: Look, when we talk about bodies, and we talk about fit bodies, we're always talking about getting smaller.
• 3:18
  Speaker 1: That tends to be the language, particularly for women.
• 3:22
  Speaker 1: So men are messaged a very different kind of conversation.
• 3:25
  Speaker 1: They're messaged hey, get bigger, get stronger, build your quote.
• 3:31
  Speaker 1: Unquote bolder shoulders Okay, hey, girlies can have bolder shoulders too.
• 3:36
  Speaker 1: And the message about shrinking is taking away from the possibility of your physique change.
• 3:44
  Speaker 1: And listen, there's lots of different terminology and some of it is good and some of it is bastardized from lots of poor messaging and kind of sleazy sales stuff.
• 4:00
  Speaker 1: But we can reclaim that.
• 4:03
  Speaker 1: We can reclaim those words and if you have, if you feel like your desire is to feel toned, to have visible muscle is typically what we're talking about when we're talking about toned, a little leaner, a little bit more visible muscle, if that is something that interests you, then we've got to flip the script and we've got to focus on building.
• 4:25
  Speaker 1: So you may have in your mind the idea that body building is strictly reserved for folks who compete.
• 4:35
  Speaker 1: You might have the image of Arnold Schwarzenegger circa 78 and the string tank and the huge muscles and a very specific kind of fitness times.
• 4:52
  Speaker 1: They are a changing, and the way we view the principles of some of these kinds of fitness practices could really help you get where you want.
• 5:04
  Speaker 1: So body building isn't necessarily just that.
• 5:07
  Speaker 1: Body building is about building strength, building muscle, creating more to create that physique that you want.
• 5:17
  Speaker 1: It is called body building, not body shrinking, because from a scientific and physiological perspective, we have zero control over where we reduce fat on our body.
• 5:33
  Speaker 1: We cannot quote what it's called is I don't know why I was gonna say quote-unquote it literally is called spot reducing.
• 5:39
  Speaker 1: We cannot spot reduce fat for a variety of reasons, one of which our genetic makeup is just gonna determine where we carry more fat as well as where we have a natural inclination to build more muscle.
• 5:55
  Speaker 1: Now the advantage with building is that we can do targeted programming to help us build the parts of our body that we want to have more muscle.
• 6:06
  Speaker 1: In that it helps to create a look.
• 6:12
  Speaker 1: Where it looks like we have spot reduced from places, again, doesn't matter.
• 6:17
  Speaker 1: You have a perfect body at this moment, but if you want to create a different look, we actually have to start with the building.
• 6:25
  Speaker 1: So the elements of that are following a program that progressively overloads and focuses on targeted exercises to build the large and small muscle groups that give us the look we want, and how incredibly empowering is that?
• 6:49
  Speaker 1: Okay, I think there's a tendency to sometimes think about.
• 6:52
  Speaker 1: You know, we can look at our body as chopped up body parts and a lot of that shrinking language kind of reinforces that.
• 7:03
  Speaker 1: When we think about building, we are at the same time of building shape and changing the look of our body.
• 7:11
  Speaker 1: We're building strength.
• 7:13
  Speaker 1: We're able to do more, and if you're following a program that includes athletic movements and full-body compound movements in addition to these more isolated body building movements, if you combine them together, you are gonna get increased strength, increased muscle size and be able to maintain your mobility and your ability to do all the things you love to do in your life.
• 7:45
  Speaker 1: So we got to have that programming and the best way to do that is be resistance training three to four times per week.
• 7:53
  Speaker 1: That is gonna make a difference.
• 7:55
  Speaker 1: We got to figure out how to carve out that time and I believe you can do it.
• 8:00
  Speaker 1: We're gonna move more in our daily life.
• 8:04
  Speaker 1: So what we want to do is just increase overall calorie burn with movement.
• 8:11
  Speaker 1: This is gentle movement.
• 8:13
  Speaker 1: This is not extreme exertion.
• 8:17
  Speaker 1: If you enjoy cardiovascular exercise where you raise your heart rate, you're covering this.
• 8:23
  Speaker 1: If that's not something that you fit in, then figuring out how to move more in your day is gonna be a big part of that.
• 8:31
  Speaker 1: Third, we're talking about getting enough food.
• 8:36
  Speaker 1: So we need enough food and enough protein to ensure muscle protein synthesis, meaning we're going to be able to create that acute muscle damage in the workout and then recover and build as well as fuel our workout.
• 8:57
  Speaker 1: So have the energy to push ourselves hard enough to create that.
• 9:00
  Speaker 1: And then, lastly, here's the thing about physique change.
• 9:06
  Speaker 1: If you do want to lose body fat, we have to somehow be in a caloric deficit.
• 9:16
  Speaker 1: What does that mean?
• 9:16
  Speaker 1: You are eating fewer calories than you are burning.
• 9:22
  Speaker 1: Now, that sounds really uncomplicated, and it also sounds like you could go far, to one end where you are extremely restricting.
• 9:35
  Speaker 1: And so, if you take those last two points that I spoke about just now, we're eating enough food to fuel, we're eating enough protein for muscle building and maintaining muscle, and then we are decreasing our calories to a point where we're just burning a little bit more.
• 9:53
  Speaker 1: That's how we can create fat loss.
• 9:56
  Speaker 1: We can take these as if they're almost like dials on a soundboard and we can be focusing on one thing a little bit more at one time so we can be in more of a building phase and then we can be in more of a body composition phase at a different time.
• 10:18
  Speaker 1: So it doesn't have to be all or nothing.
• 10:22
  Speaker 1: But if we think about building and we take care of those first three points building with a progressive program, making sure that we are moving more throughout our day, and moving just adding movement if we add movement, that is low cost to us, and low cost meaning it's not fatiguing us a lot but it is giving us extra calorie burn.
• 10:49
  Speaker 1: Hey, you're going to probably create that deficit for yourself with movement.
• 10:55
  Speaker 1: And then, in that third category, we're still getting enough food to have energy and we're still getting enough protein to build muscle.
• 11:06
  Speaker 1: There is a way to do this where you can transform the look of your body and still have energy, still do the things you love and still eat good food, and none of this is in extremes, and I can tell you you can do this in about three months.
• 11:26
  Speaker 1: You have to do all those components and so sometimes, if life is crazy and you don't have the ability to take care of all those things, it might take longer.
• 11:34
  Speaker 1: For some people it might take six months.
• 11:37
  Speaker 1: For some people it might take a year.
• 11:39
  Speaker 1: That's the realistic part of it, but there is a way to do it in 12 weeks.
• 11:46
  Speaker 1: And then, when you build those habits and you create that system for yourself, you can progress.
• 11:56
  Speaker 1: As you go, you can claim new challenges.
• 12:01
  Speaker 1: Hey, now that I've done this, what can I do strength-wise, what can I do performance-wise?
• 12:08
  Speaker 1: And if you heard all those things that I was talking about, three to four times of training a week, getting some movement in and eating enough food there's room to eat tons of food that you love.
• 12:25
  Speaker 1: Never totally restricting yourself from delicious food because, hey, life is too short for us not to eat the foods we like.
• 12:33
  Speaker 1: But all three of those things, with some help of some coaching and some guidance through when we have trouble, when we need to troubleshoot, we can do that forever.
• 12:43
  Speaker 1: We can do that forever and we can take our foot off the gas sometimes when life gets a little harder, and then when things clear up and when you have less on your plate and all my parents are probably laughing yeah, like when your kids move out of the house, you can put the pedal down and push it faster.
• 13:04
  Speaker 1: What we're trying to do is cultivate a process that we can maintain forever, because if we want the truth is, if you want to have a certain physique and you want to have a certain level of strength and things you do have to do it consistently and continuously.
• 13:21
  Speaker 1: There isn't that 12-week promise that I'm making to you is not alike and then you stop working out and you save and that, and you click save on the computer and that's your body forever.
• 13:34
  Speaker 1: And listen, our bodies are going to be shifting and changing, but if we employ all of these strategies we are going to, we're going to see results and we're going to be able to, like I said before, adjust those dials and we're going to have habits that we can consistently manage.
• 13:56
  Speaker 1: And then, as we do all of this, we are going to continuously and forever be curious about our ideas, about our own bodies and cultivate an awareness around our body image so that we can be proud of our bodies and still understand that there are going to be not great days, but doesn't that sound like the best possible future for yourself, where you are training consistently, feeling good.
• 14:31
  Speaker 1: You've got energy, you've got strength.
• 14:33
  Speaker 1: You've got options as far as being able to try new things all the time.
• 14:37
  Speaker 1: You're getting push-ups, you're getting pull-ups, you're getting squats, you're getting lunges.
• 14:42
  Speaker 1: You're doing it all.
• 14:43
  Speaker 1: You're running marathons if you want to.
• 14:45
  Speaker 1: You're building a physique that you love.
• 14:48
  Speaker 1: You're trying on clothes and you don't give a hoot about the size because you put it on and you love the way your muscles look.
• 14:57
  Speaker 1: And you're eating enough food.
• 15:00
  Speaker 1: You're conscious about your nutrition.
• 15:03
  Speaker 1: You're getting things that you need.
• 15:05
  Speaker 1: You have tuned in to your hunger signals so that you are not aimlessly overeating.
• 15:12
  Speaker 1: You're getting enough protein to feel satiated, and then, when you go to that birthday party and you want the cake, you eat it if you want it, and if you don't, you don't.
• 15:22
  Speaker 1: You've got tons of life to live, with opportunities to eat foods that are delicious to you.
• 15:31
  Speaker 1: If I sound incredibly passionate about that, that is because it is the life that I am living and I want it all for you.
• 15:39
  Speaker 1: I really do.
• 15:39
  Speaker 1: So ask yourself have I been getting it wrong?
• 15:43
  Speaker 1: Because I have been trying to.
• 15:44
  Speaker 1: I have been trying to get it wrong.
• 15:45
  Speaker 1: I have been trying to get it wrong.
• 15:46
  Speaker 1: I have been trying to get it wrong, to shrink myself?
• 15:48
  Speaker 1: Have I been trying to spot reduce?
• 15:50
  Speaker 1: Have I been saying I don't like this, I want it smaller.
• 15:52
  Speaker 1: I don't like this, I want it smaller?
• 15:54
  Speaker 1: And then Decide, make the decision for yourself that now is the time we're gonna flip the script, and sometimes it's gonna take work.
• 16:02
  Speaker 1: Anything that we're unlearning about our bodies and about how we view our bodies in society takes work, but I want you to Determine for yourself this moment that you're gonna flip the script and we are about Building our best body, building our strongest body.
• 16:19
  Speaker 1: If you know me here, okay, that's what we're gonna do.
• 16:24
  Speaker 1: If you want to do that with me, you can sign up for the waitlist for my Built bodies program.
• 16:32
  Speaker 1: That that is what the program is.
• 16:34
  Speaker 1: I mean, like it kind of comes in seamlessly that I'm mentioning it here because this is my ethos, it's what I want to do with people and it is the system that this program is actually employing.
• 16:47
  Speaker 1: The waitlist is only gonna be open for a little bit more because when I open the program, the wait list will close.
• 16:54
  Speaker 1: The wait list is going to get a ton of really great early action benefits.
• 17:00
  Speaker 1: So hop on the list now over over the next few days, I think I think probably come like Saturday or Sunday I'm going to be emailing the wait list with all the details about the program and with the information about their early action Bonuses and and give you the opportunity to ask questions.
• 17:23
  Speaker 1: So if you want to get on that wait list, the link is in the show notes.
• 17:26
  Speaker 1: If you have questions about just training in general or any of the things I talked about here, as always, you can reach out.
• 17:32
  Speaker 1: Betsy at be foster strong calm.
• 17:35
  Speaker 1: That's a letter be foster strong calm.
• 17:37
  Speaker 1: Or you can send me an Instagram DM at foster underscore strength.
• 17:42
  Speaker 1: As always, thank you for being here.
• 17:46
  Speaker 1: I can't say that enough.
• 17:48
  Speaker 1: Until next time, go build your strongest body and I'll talk to you later.
• 17:53
  Speaker 1: Bye.