Latest / SOTA Personal Training Podcast / 5 Reasons You Aren’t Losing Weight (Ep. 22)

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5 Reasons You Aren’t Losing Weight (Ep. 22) · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy parents and adults
• 0:07
  over 40 get stronger, healthier, and more energized without crash
• 0:11
  diets, without crazy workouts, and without spending every day
• 0:15
  in the gym. I'm Coach Shawn here with Coach
• 0:18
  Phil and in this episode we are going to go over 5 reasons you
• 0:22
  are not losing weight and #5 will shock you.
• 0:26
  That's good. That's good bait right there.
• 0:28
  I know. Yeah.
• 0:28
  This is the ultimate, yeah. Bait.
• 0:30
  Is it gonna shock them? It's.
• 0:31
  Gonna shock them. It's gonna rock their world.
• 0:33
  OK, so stick around to the end and don't you guys Fast forward
• 0:36
  it. Phil, how are we doing today?
• 0:39
  I'm good, I'm good. This is.
• 0:41
  Yeah. I think this is an important one
• 0:42
  we're gonna talk about. We have a lot of expectations
• 0:45
  with with weight training and and how fast should I see
• 0:48
  results. So we're gonna cover why it
• 0:49
  might not be happening. We'll go from there.
• 0:52
  Yeah, exactly. Let dive right in 'cause we're
• 0:54
  kind of short on time today, so not in any particular order of
• 0:58
  importance or of, you know, whatever.
• 0:59
  Yeah, it's just, you know, these five things in general, we're
• 1:02
  going to elaborate on them. So number one is, you know,
• 1:06
  underestimating slash, overestimating, so
• 1:09
  underestimating calories and maybe overestimating movement.
• 1:12
  But I would say that underestimating calories, you
• 1:15
  know, and, and just food intake is probably the biggest one.
• 1:19
  Yeah, talk to me about that, Phil.
• 1:21
  Well, absolutely, a lot of things happen when we eat
• 1:23
  throughout the day. And we talked a little bit about
• 1:25
  this on the last podcast about these, these cognitive biases
• 1:28
  that come into play when we feel like we're doing a certain
• 1:31
  thing, but we don't have any data to like back up what's
• 1:35
  actually happening. And, and so it's, it's just
• 1:38
  about getting some more clarity on that because people can eat
• 1:41
  really healthy and overeat healthy food from a calorie
• 1:44
  standpoint, they'll feel good, they'll have nutrients, but
• 1:47
  they're not going to get that calorie deficit that people need
• 1:50
  to have is absolutely necessary. The only real prerequisite for
• 1:55
  weight loss from a calorie standpoint is that you're eating
• 1:58
  less than what you're burning throughout the day.
• 2:01
  Yeah, exactly. And I think like when it comes
• 2:02
  to underestimating calories, it's, I've said this before,
• 2:05
  it's the things that people unintentionally forget or
• 2:09
  conveniently forget that are often added to their foods.
• 2:12
  You know, the Creamer that you put in your coffee or the sugar
• 2:14
  that you put in and, you know, the extra oil that you cooked,
• 2:16
  the whatever in, right, all of these little things.
• 2:19
  And then of course, you know, the alcohol and stuff like that
• 2:21
  or the, you know, the, the even any, any drink that has calories
• 2:24
  really, you know, I mean, people drinking sodas, juices, you
• 2:27
  know, whatever else people just, you know, we forget about these
• 2:30
  things. It's like, Oh, yeah, yeah, yeah.
• 2:31
  That was 150 calories. Oops.
• 2:32
  I didn't add that into my, you know, little things like that.
• 2:35
  The kids goldfish, you know, Yeah, the little just like 50
• 2:39
  individual goldfish throughout the day.
• 2:41
  Those are the, those are the conveniently forgotten ones.
• 2:43
  Those are the ones that, you know, like, yeah, but that way,
• 2:46
  I mean, it's just 50 goldfish. Like, how much could it do, you
• 2:48
  know? Yeah, yeah, yeah.
• 2:49
  But it's that plus ten other things.
• 2:51
  Yeah, but kind of case study, one of our clients, current
• 2:54
  client still, he's been with us for years and we took a deep
• 2:58
  dive nutrition one time and he said, I'm eating peanut, put our
• 3:01
  toast in the morning, I'm doing this.
• 3:02
  And like it was all good stuff. Don't get me wrong.
• 3:05
  The effort's there's like there weren't any mistakes being made
• 3:08
  from that standpoint. But we said, OK, let's let's
• 3:11
  dive deep. Let's actually measure stuff
• 3:13
  out, like measure the peanut butter on the, you know, on the
• 3:16
  toast and things like that. And sure enough, like the bread
• 3:19
  was extra, you know, 50 calories per slice than he assumed.
• 3:22
  And then the peanut butter, that was the one so calorically dense
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  and everyone tries to get it for, for protein, which is we
• 3:30
  can talk about that maybe at some point, but it's primarily a
• 3:32
  fat, very calorically dense. He thought he's bringing 2
• 3:35
  tablespoons and like per piece and it was like 5.
• 3:39
  And so it was, it was much more. It's like 300 extra calories
• 3:43
  times 2. So it was things like that.
• 3:45
  That was just one meal. And so that's why we have to
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  sometimes take it a little bit further and, you know, track
• 3:52
  aggressively as best we can using something like My Fitness
• 3:55
  Pal macros first, just to try to get a little bit more clarity.
• 3:59
  Yeah, exactly. And, you know, peanut butter,
• 4:03
  peanut butter is not the thing if you're trying to lose weight,
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  unfortunately. Yeah.
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  I mean, you can have a little bit of it, right.
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  But like, you know, peanut butter is if you're trying to do
• 4:10
  the opposite, if you're trying to bulk up and you're like, I
• 4:12
  need to to gain as much weight as possible and do it on a
• 4:15
  relatively cheap budget, peanut butter is where the good where
• 4:18
  to go, you know, But yeah, it's just not a very good.
• 4:21
  I mean, the protein per total calories ratio is not good.
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  You know, you can kind of use the rule of 10 when you look at
• 4:27
  a food and you see, OK, how many grams of protein does it have?
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  Multiply that by 10. Is the calories more or less
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  than that? OK, so if I got a food that says
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  10 grams of protein per serving, I'm gonna look and I'm gonna
• 4:41
  see, you know, how many total calories is in the food.
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  If it's more than 100, then it's, you know, I would say a
• 4:47
  bit more carbs and fats and not a high protein food.
• 4:50
  If it's less than 100 calories with 10 grams protein, I would
• 4:53
  consider that a high protein food compared to carbs and fats.
• 4:57
  OK, That's what you want to look for in general.
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  In general as basic advice is foods that are pretty high in
• 5:02
  protein and will meet that rule of 10.
• 5:03
  Yeah, and it's not going to tell you that if it's marketing to
• 5:08
  you that high protein, high protein, there's like protein
• 5:11
  cereal now it's it's just marketing stuff.
• 5:13
  You got to look at the nutrition label.
• 5:15
  You got to do the math. I'm sorry, take 10 seconds and
• 5:17
  look in the back and do that. I I like that rule of 10.
• 5:21
  It's very easy and it helps introduce you to that nutrition
• 5:24
  facts table. Yeah, dude, that's a good
• 5:26
  tactic. Yeah.
• 5:27
  My fiance and I were in the grocery store like a couple
• 5:29
  weeks ago, You know what I mean? And I'm, I'm, I'm just like
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  doing like the, the personal trainer fiance walk through the
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  grocery store. It's just like head down past
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  all of the fun stuff, you know, like we walk through an aisle
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  and I'm like, no, we ain't buying that.
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  We ain't buying that. Yep.
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  And we're like in the cereals. And she's like pointing out like
• 5:43
  the protein cereals and the granolas.
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  And I'm just like, no, just like swabs.
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  Garbage. Garbage.
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  'Cause it is, I mean, it is, it's mostly garbage.
• 5:50
  It's there's a few that are not bad, but it's mostly garbage,
• 5:52
  right? Yep.
• 5:54
  Yeah, most things in in a box for the most part, but I know,
• 6:01
  yeah, I want to share someday. It's probably gone, but you guys
• 6:03
  did like an Instagram video and you were just destroying the
• 6:05
  nutrition facts or the ingredients on a bag of chips.
• 6:08
  It was like a 10 part Instagram story and it was it was amazing.
• 6:12
  Yeah, I think it took me like 5 minutes to go through that.
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  It was the God. What was it?
• 6:16
  It was some chips. Or something she was eating like
• 6:19
  the what? God, what the heck are they?
• 6:21
  They're it's, it might even be the wisps.
• 6:23
  No, the wisps I think are decent actually.
• 6:25
  But anyway, it was like a high protein, basically like a cheese
• 6:27
  ball with some protein in it. You know what I mean?
• 6:30
  Like, I'm delicious, obviously. But yes, anyway, yeah, I mean,
• 6:35
  and I think the overestimating, underestimating thing.
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  Now, do you think that, do you think that overestimating
• 6:40
  movement is as big a problem? You know what I mean?
• 6:42
  You said like people overestimate movement and
• 6:45
  activity the same way they underestimate calories.
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  I think everyone's super busy and it feels like we're so busy
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  and stressed that that feels like we're doing a lot.
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  But the problem is when we're doing these things, we're
• 6:56
  sitting like we sit in the car and like race to work.
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  We're all stressed. So like cortisol's up or
• 7:00
  whatever it is. And then we go to work and we
• 7:02
  tend to sit like no one's doing construction.
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  It's like 5% of, you know, most people are doing something
• 7:09
  really labour intensive. And so we're moving around maybe
• 7:15
  locations a lot, but we're not like walking, right.
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  So, you know, there's a lot of studies that kind of back this
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  up, but one of them said in 2008, they said obese
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  individuals overestimated by 51%.
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  So they thought they were, you know, moving a lot more than
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  they were. And that preconceived notion
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  will affect other behavior like, well, no, I move around a lot.
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  When in fact they probably would benefit from more regardless of
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  the the type of movement. Yeah, I mean most people in
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  general, more movement would be better, so.
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  Yeah, almost, almost in every case.
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  So you know solution to those things, right.
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  We talk about tracking nutrition as far as movement, you can use
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  the you can use the whatever Fitbit, your phone it it's not
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  totally accurate, but it'll give you a ballpark and you still
• 8:00
  might be surprised. It's probably tracking you right
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  now. I know it is because one day I
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  looked at mine, I was like, I don't have this turned on and
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  all of a sudden there were months and months of activity in
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  there, which was cool to see, but I was like, let's, I didn't
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  know I was tracking all this. I should have known better.
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  Yeah, exactly. Yeah.
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  So over underestimating. Underestimating is, is #1 now #2
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  here. The politically correct way to
• 8:21
  frame number 2 is that you are inconsistent with your diet and
• 8:25
  your lifestyle. The real way to frame it is that
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  you get hammered every weekend, OK?
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  And you, you don't eat very well when you do that, right.
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  I mean, we've rambled about this before, but it just, you know,
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  you could check out the last episode that we did on, you
• 8:39
  know, how much alcohol is too much alcohol?
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  My answer is all is too much. Yeah.
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  Yeah. But I mean, like, you just, you
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  really have to limit it. You really, really have to limit
• 8:50
  it if you want to make sure that you're losing weight.
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  Cause alcohol is just a lot of calories.
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  And then also the downstream effect of it is that you start
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  making poor decisions that lead you to eat more calories that
• 8:59
  aren't that great for you, not get as much sleep, not go to the
• 9:02
  gym the next morning. You've heard the whole story
• 9:04
  before. Yeah, yeah.
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  And, and just to take that one step further, understand, like,
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  why does that happen? Like why does alcohol do this
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  and that and lead to me, you know, wanting to eat McDonald's
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  the next morning. Why do I want greasy food and,
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  and XYZ? Why do we get the Sunday scary's
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  after a night of what used to be not much drinking?
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  And that sounds or feels like a lot.
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  It it a lot of it has to do with your your hormones, and it's all
• 9:29
  interwoven together from sleep to things like leptin and
• 9:33
  ghrelin, which regulate hunger and satiety and it messes those
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  up. So.
• 9:38
  You're underslept, you're low energy, your body hurts, you
• 9:41
  don't want to move, and they just all feed each other over
• 9:46
  time. So yes, just listen to this,
• 9:49
  that last episode about alcohol. And.
• 9:52
  Make a couple of shifts just for a while.
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  You just got to stop being so popular.
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  You got to stop having so many people to hang out with on the
• 9:59
  weekends to give you drinks. Trim that circle of friends.
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  Trim that social circle. The first time someone does
• 10:04
  something, he's like, I'm sicky. That's it.
• 10:07
  Going solo, going into the woods.
• 10:11
  Exactly, Yeah. And, and I, I mean, I think
• 10:15
  we've talked about that one enough, but you have to be
• 10:16
  consistent because just like mathematically, when we talk
• 10:19
  about a calorie deficit, OK, you want to be in a calorie deficit
• 10:22
  of somewhere between maybe 300 to 500 calories per day.
• 10:25
  Now again, what is a calorie deficit?
• 10:27
  A calorie deficit means what Phil already said that you are
• 10:30
  burning more calories than you were consuming, right.
• 10:33
  And that's put very simply, that's the way your body weight
• 10:36
  moves if you do the opposite surplus, when you eat more than
• 10:40
  you burn your weight goes up. If you're in a deficit, your
• 10:43
  weight goes down right and an appropriate deficit in order to
• 10:47
  maintain your muscle mass as long as you get enough protein
• 10:49
  and strength frame come to soda personal training.
• 10:52
  Shameless plug. Nice look.
• 10:53
  Yes, yeah, I whispered. It doesn't count.
• 10:55
  Okay, Anyway, so as long as you do, you know, that appropriate
• 11:01
  amount of a calorie deficit, not too steep of a calorie deficit
• 11:03
  because you still have to meet your nutritional needs and you
• 11:05
  don't want to, you know, lose all your muscle as well.
• 11:08
  Do that 300 to 500 calorie deficit over a period of time
• 11:11
  and you will see, you know, probably 1 LB of body fat every
• 11:15
  week or maybe every 10 days come off the scale, right?
• 11:19
  But to do that, you know, you can't be said 1000 times, but
• 11:23
  you can't eat 1800 calories Monday through Friday and then
• 11:26
  2900 on Saturday and Sunday. You know, it just it throws off
• 11:30
  all the math. Right.
• 11:32
  Yeah, this guy's listening. Imagine like a straight line and
• 11:35
  that's like your maintenance calories, all things considered,
• 11:37
  your rest of metabolic rate, your exercise, your NEAT or non
• 11:41
  exercise activity, thermogenesis and the thermic effect of food.
• 11:46
  Those are the four major encompassing things that that
• 11:48
  will determine how many calories you're burning and thus your
• 11:51
  weight gain or loss. If it stays at that on a 1728
• 11:56
  day average, you're going to maintain weight, but it's
• 11:58
  slightly up. And what happens is people will
• 12:01
  diet. I'm doing fair quotes, big ones.
• 12:04
  I'm dieting all week long. I'm eating my 1200 calories.
• 12:08
  And for some women, that might be a 56700 calorie deficit.
• 12:13
  And then as they're doing that, they're getting more lethargic.
• 12:15
  They're they're getting more tired and that's bumping up your
• 12:18
  hunger hormones. So Friday afternoon hits and
• 12:21
  it's Margarita time and things just tend to get out of whack.
• 12:25
  And so instead of trying to go 100%, it's kind of the all the
• 12:29
  all or nothing approach, right? It's like try to get more
• 12:33
  consistent on that seven day average.
• 12:35
  And that's why we say it's good to start logging everything you
• 12:38
  have for like at least seven days.
• 12:41
  More is better to get a clearer picture of that swing because
• 12:45
  there's always one. Might not be the weekends, but
• 12:47
  there's going to be some days that you go out and the calories
• 12:50
  are suddenly higher and most people end up, if you do all
• 12:53
  that math on say 7 day average, it's at that line and sometimes
• 12:56
  even above even they feel like they are dieting all week long.
• 13:00
  It's super frustrating. Yeah.
• 13:02
  And you said you just threw that number out there, 1200 calories
• 13:06
  because, and I want to share some anecdotal, you know, just,
• 13:09
  I guess an example of this is I've worked with multiple women,
• 13:12
  you know, two women, you never hear a guy eat 1200 calories.
• 13:14
  And then, OK, you know, dudes just we tend to eat more, right?
• 13:17
  But 1200 calories, 1200 calories is if you're a woman out there
• 13:23
  and you're tracking, it's, it's too low.
• 13:26
  It's too low period for almost any woman.
• 13:29
  Like, you know, even, you know, even if you're below average
• 13:34
  height, you know, let's say you're, you know, 5 foot 15 foot
• 13:36
  2, something like that, you're probably, as long as you're
• 13:39
  doing some exercise, you're probably going to be burning
• 13:42
  well over 1500 calories per day. Even closer to 2000 if you're
• 13:45
  exercising, right, 1200 is just, it's too low.
• 13:50
  I've worked with, you know, multiple, many different women
• 13:52
  who have gone through this and will be like shooting for that
• 13:55
  number of calories. They're like, I'm going to try
• 13:56
  to eat 1200 calories every day, right?
• 13:59
  And yes, for like 5 days they do it.
• 14:01
  And then they say, Oh yeah, my weight went down 2 lbs on the
• 14:04
  scale. And who knows if it was water
• 14:05
  weight or fat or whatever, you know, it's just not sustainable.
• 14:09
  It's not sustainable. You know, in general, if you
• 14:13
  really are out there and someone thinks, you know, that you're
• 14:15
  eating 1200 calories and you can do it consistently, you know,
• 14:18
  hit me up and let's talk through it.
• 14:19
  But it's just, it's too low. It's not enough even as a
• 14:22
  deficit, you know. Everyone listening needs to ask
• 14:26
  themselves this question. Do I want quick results or do I
• 14:30
  want permanent results? And if the answer is the latter,
• 14:34
  but that means find that happy medium.
• 14:36
  But yeah, 1200 is too low unless you are bedridden, yeah.
• 14:39
  Or three foot 9 like it's not enough for any Yeah, I'm sorry
• 14:43
  I'm not like too be a total. Thing if you're very small or if
• 14:46
  you're like a, a child, like that's, that's it.
• 14:49
  But, and this is stuff we help map out, but it can be hard to
• 14:54
  figure out what that is because that's seems to be like the
• 14:56
  number, but it's often like the basement level for women who
• 15:00
  even aren't active people are in like a massive weight loss
• 15:03
  program. That might be the number, but
• 15:05
  they say don't exercise because you're then it's going to screw
• 15:08
  you up because it will be far too low.
• 15:11
  It's a weird deal. It's another topic, but it's
• 15:14
  good to do both moving your body and just being conscious about
• 15:17
  caloric intake, protein amounts, sleep, stress.
• 15:21
  Speaking of sleep and maybe stress, OK #3 is sleep.
• 15:26
  This is why you're not losing weight.
• 15:27
  You're not losing weight because of.
• 15:29
  Sleep of Netflix. Is it?
• 15:31
  Well, Yep, exactly. Do you want to go or should I
• 15:35
  go? Yeah, I guess I'll start on this
• 15:38
  one. A lot of this comes back to the
• 15:39
  the hormone piece. So we talked about leptin
• 15:41
  umbrella and how they regulate things.
• 15:43
  When you work chronically underslept or even for a single
• 15:46
  night, it affects your hormones and a lot of women, especially
• 15:49
  in the 40 plus, you know, especially that perimenopausal
• 15:52
  or full menopause stage are like my hormones are just out of
• 15:55
  whack. It's things like low sleep that
• 15:59
  affect what our body wants. Just unconsciously it's
• 16:03
  happening in the background. We don't realize what we want to
• 16:05
  reach for the bag of chips or we get home after a long day and we
• 16:08
  just like, I just need to get something sugary and there's, I
• 16:11
  don't know, Tuesday nights, wait, Tuesday night, like
• 16:14
  Saturday's bagels or whatever. And it's just like, yes, that
• 16:17
  because we have these unconscious drives from our
• 16:20
  hormones, sleep's a big one that affects those and makes us reach
• 16:26
  for things maybe we shouldn't. Yeah.
• 16:28
  And and now see that, OK, there's two parts of this
• 16:30
  because on the one hand, somebody might listen to you and
• 16:32
  be like, well, you know what, Phil, I've just got too much
• 16:34
  willpower. I'm not going to give in to
• 16:35
  those left and Ghrelin, all those things that you just said,
• 16:37
  right? Here's the thing.
• 16:38
  So there's two aspects of this. On the one hand, yes, there's
• 16:41
  the behavioral aspect that Phil just talked about, which is
• 16:45
  you're more likely when you're under slept to just say hell
• 16:49
  with it, I'm just going to reach for the chips or whatever,
• 16:51
  right? There's also the very real
• 16:53
  physiological aspect of how having messed up hormones makes
• 16:58
  it so your body wants to get rid of muscle and keep more body
• 17:02
  fat. OK, And this is where I have to
• 17:04
  throw in the Super fast medical disclaimer.
• 17:05
  I'm not a doctor, but you should still listen to me slash us
• 17:09
  because it's a real thing. Like if, if your hormones are
• 17:11
  messed up, your body is not going to want to have muscle and
• 17:14
  it's going to want to have more body fat.
• 17:15
  OK. Yeah, yeah.
• 17:18
  I mean, that's that's, that's it in a nutshell.
• 17:20
  Those two drives at the same time happening are really hard
• 17:23
  to overcome, regardless of willpower.
• 17:27
  Yeah, yeah. Some of it's conscious, other
• 17:29
  times unconscious. Exactly.
• 17:30
  So Yep. So you gotta sleep.
• 17:32
  You gotta sleep and it sucks and it's maybe the hardest part.
• 17:34
  It's maybe harder than nutrition itself because you know ideally
• 17:37
  you'd be sleeping 7 to 9 hours a night with the same consistent
• 17:40
  schedule roughly 7 nights a week, 365 days a year.
• 17:44
  Yeah. Exactly.
• 17:45
  Or at least like 350 days of the year maybe.
• 17:48
  Like can we allow, can we allow them fifteen occasions where
• 17:52
  it's like Saturday night and you're like, well, I don't
• 17:54
  really go out late anymore because.
• 17:55
  Once a month, yeah. Yeah.
• 17:56
  Or no, I mean, yeah, like once a month, like one late night per
• 17:59
  month. Can we allow that?
• 18:00
  Plus, like a birthday. Yeah, like they get dragged to a
• 18:03
  birthday that they don't want to go to, but they have to like,
• 18:04
  show up to make an appearance. Basically.
• 18:06
  Like this is like 70% of our social events anyway.
• 18:08
  Like, I'm really want to be here.
• 18:10
  I don't really like the people here, but like, you know, like I
• 18:12
  dragged. Here, this Minnesota goodbye
• 18:14
  thing, we got to do that Irish goodbye, be like, Nope, I'm out.
• 18:17
  Yeah, yeah, yeah. I'm gonna say goodbye to all 30
• 18:19
  people and spend two extra hours.
• 18:21
  Have another drink at that point.
• 18:23
  Right, exactly set. Those limits like anything else.
• 18:26
  Exactly. Oh, my.
• 18:29
  Good. And we, we kind of both came up
• 18:31
  for a list of five, but what was the fifth one that you had?
• 18:33
  Oh. Well, hold on, hold on.
• 18:34
  I mean, we did we, we should, should we talk more about stress
• 18:37
  or was that did we already talk about stress?
• 18:38
  Did we do three and four at the same time?
• 18:40
  I think we combine them. We can't sell these people
• 18:43
  short, Phil. They came for five.
• 18:44
  They need to get 5 full ones right?
• 18:47
  Because my 5 was too inconsistent and that feeds in
• 18:49
  with the one that you said, right?
• 18:51
  I mean the weekends one, that's the one that they all get
• 18:53
  freaking hammers. Right.
• 18:54
  Yeah, exactly. OK.
• 18:55
  So #4 in case you didn't think we did a full 4th 1 is don't be
• 18:59
  stressed out. K eliminate stressed.
• 19:00
  Stop being. Stressed.
• 19:01
  Don't be stressed, OK? It's all good.
• 19:03
  Hakuna matata or whatever the heck the phrase was.
• 19:05
  Have you seen the Inside Out movie?
• 19:07
  I don't know. They don't have kids yet.
• 19:09
  So it's the it's actually made by a Minnesotan who I think
• 19:12
  wrote the story for it. It's based by this girl named
• 19:14
  Riley. She's from Minnesota, moves to
• 19:16
  LA or California or something. But anyway, the second the
• 19:19
  sequel is about anxiety, like she's getting older and all of a
• 19:23
  sudden that becomes an emotion in her head.
• 19:25
  And and anyway, there's just a funny scene where joy, the happy
• 19:31
  right emotions, just like has she tried just like not being
• 19:33
  stressed out all the time, like. OK.
• 19:36
  It's it's just comical because old parents just like funny like
• 19:40
  it's easy to be like, well just chill out.
• 19:43
  Don't have any idea what anxiety actually is or can do so telling
• 19:48
  people not to be stressed. It's don't try to lower your
• 19:50
  stress. Try to manage it more properly
• 19:53
  with different channels, things like exercise and sleep and
• 19:58
  sleep. A lot of the things we're
• 20:01
  talking about here and some things not, Whether it's therapy
• 20:03
  or spending time with loved ones, the things that fill your
• 20:06
  cup up, that get you off the phone or it's got the
• 20:08
  distractions that you're sitting up in bed at night watching.
• 20:12
  So you know. Speaking of therapy with
• 20:14
  personal training, you can get a 2 for one, you know, because a
• 20:16
  lot of times like the the personal trainer or coach acts
• 20:20
  as a therapist. You come in and we're going to
• 20:21
  lift some weights and then we're going to, you know, say, okay,
• 20:24
  tell me about your day. And then you just go into all
• 20:25
  your life problems while you're lifting weights.
• 20:27
  Like Coach Blake is going to be opposite what I usually do
• 20:29
  Usually I knock Coach Blake on this podcast, but Coach Blake is
• 20:33
  a reasonably decent therapist, you know, for you would believe
• 20:36
  it. Yeah, like, you know, 'cause
• 20:37
  here we have the different coaches, you know, you have
• 20:39
  coaching styles, right? You have more of like the
• 20:41
  therapist kind who's like, let me just, you know, be empathetic
• 20:44
  and listen to the client, hear what's going on in your daily
• 20:47
  life. You have the drill instructor
• 20:48
  vibe, which I'm turning more into as I get older.
• 20:50
  I'm like, Nah, I ain't got time for these people problems.
• 20:53
  Couldn't lift those dumbbells. Let's go.
• 20:55
  And then you've got more like the cheerleader vibe, which is
• 20:56
  like, yeah, great job, 10 reps, you know what I mean?
• 20:59
  But anyway, so like Coach Blake inspired the fact that he just
• 21:03
  kind of looks like a 27 year old kid who would play Call of Duty
• 21:05
  all day. Like he's a.
• 21:06
  Decent. He's Yeah, he's.
• 21:09
  A decent therapist, yeah. Yeah.
• 21:11
  It's a really the most important skill of any trainer is the
• 21:15
  ability to at least have the empathy.
• 21:16
  We got to be able to put the hats on.
• 21:18
  And yeah, everyone, everyone here does a great job of that.
• 21:20
  I think the perfect coach can like, turn on a dime.
• 21:22
  But usually it's like, how's the rest of our day going?
• 21:24
  It's like, yeah, I'm, I have a lot of energy today.
• 21:27
  I can take on some stuff. Tell me about how it's going.
• 21:30
  Other days it's just like we're getting to work.
• 21:32
  Yeah, yeah. I'm sorry, we're human too.
• 21:34
  The more and more I do this, the more and more it's at Oh my God,
• 21:38
  lift them damn dumbbells up, I don't care.
• 21:40
  How That is why people are here. At the end of the day, they want
• 21:43
  to get pushed too. I want to listen but also like,
• 21:45
  make me do the hardest stuff physically you've ever done
• 21:49
  before. Yep, 100%.
• 21:51
  OK, OK, here is the big one. The big #5 whoa, OK.
• 21:56
  Oh, this is wild. Watch this.
• 21:58
  This is. We're gonna keep it in suspense.
• 21:59
  You see what happened to my phone?
• 22:00
  Like as I started doing that, my ChatGPT, which is what the oh,
• 22:05
  oh, God. OK, Are you guys hearing this on
• 22:08
  the podcast? Here, listen.
• 22:09
  Wait, wait, wait. It's taking your audio away.
• 22:12
  My phone is sitting here next to me and it responded, OK, so I
• 22:16
  don't know why my Gemini thing or whatever these Android phones
• 22:18
  have just like it listened to me say here's the big 1 #5 whoa,
• 22:24
  OK. And then it said to me, it
• 22:27
  popped up like all the bots do and said to me, please tell me
• 22:31
  what you'd like to do with the big #5.
• 22:33
  I'm ready for your instructions. Should we roll with this?
• 22:34
  Let's roll with this for a minute, OK?
• 22:39
  Could you please tell the audience what the big #5 is?
• 22:43
  No, it's not going to do. Anything I got to hit the prompt
• 22:45
  do this some sort? Of where do I hit the prompt
• 22:47
  thing? Please don't cut this out.
• 22:48
  This is great. This is perfect AI, so take it
• 22:51
  over there's. Got to be some button.
• 22:52
  Yeah, let me send a voice note here.
• 22:54
  That way the audience can do too.
• 22:57
  Oh, now I got to enter the pin number.
• 22:59
  Oh my God. Could you please tell me or tell
• 23:03
  the audience what the big #5 is? Especially digital age.
• 23:07
  It generally refers to the right.
• 23:09
  Of you blew it. You think we're all getting
• 23:12
  replaced by that? It's not that smart yet.
• 23:16
  It'll get there eventually. It blew it.
• 23:17
  It's personal data. Personal data is any all right,
• 23:21
  We're done with personal data do.
• 23:22
  You know how to turn that off now?
• 23:24
  All right, it's off. Oh, OK.
• 23:26
  You please don't edit that. OK, No.
• 23:28
  That's got to stay. In it made a mistake, it made a
• 23:30
  mistake, but those things are taking over.
• 23:32
  Seriously. No, I believe.
• 23:33
  It it's listening to this podcast and responding OK.
• 23:35
  It's not going to replace the therapist though.
• 23:38
  We'll. See about that it's.
• 23:39
  Called a soda psychology. Just come in with replace all
• 23:42
  the gym equipment with couches or it's going to hang out.
• 23:45
  Plenty of people already use ChatGPT as their therapist,
• 23:48
  Phil, and you know it. OK.
• 23:50
  I heard there's some relationships going on and I'm
• 23:52
  just I'm curious as all. Hey, and this is a real problem,
• 23:56
  but for now, the number five reason that people don't lose
• 24:00
  weight, which is going to shock everybody, is that it's because
• 24:06
  you're gaining muscle. Oh, there you go.
• 24:09
  And you're recomping, so the weight on the scale is not going
• 24:13
  down because you've exchanged body fat for some muscle and
• 24:17
  it's utopia. It's a positive thing.
• 24:20
  You're in the golden zone. OK, There was a time where for
• 24:23
  me, the word recomp, it's not even a real word, but was my
• 24:26
  favorite word in the English Dictionary, recomp.
• 24:29
  It's the golden zone. If you want to be a totally like
• 24:32
  somewhat toxic mindsetted fitness psycho, it's the golden
• 24:35
  zone. I am gaining muscle and I'm
• 24:37
  burning body fat at the same time.
• 24:39
  All you care about is aesthetics because your girlfriend dumped
• 24:42
  you a few months ago and you're like, I don't even care about
• 24:44
  life. I'm just going to go in there
• 24:45
  and lift as many weights as possible, eat as much protein as
• 24:47
  possible. It's the best time ever.
• 24:49
  If you're really mad and you want to try to recomposition the
• 24:52
  body, this is me in 2021, right? But the it's the golden zone.
• 24:56
  You're building muscle and you're burning body fat at the
• 24:58
  same time. OK, Yeah, it's hard to do.
• 25:00
  But This is why some people, some people do like they they
• 25:03
  come in here and they see, you know, they say, hey, the scale's
• 25:06
  not going down. I still weigh the same thing
• 25:07
  that I did, right? And a lot of times I'll go, oh,
• 25:10
  we should do an in body scan because you might have gained
• 25:12
  muscle mass, right? It's almost always the case to
• 25:16
  to some degree, in some case way more than people expect.
• 25:20
  They'll be like, oh, I came in, I said, I told these guys I want
• 25:22
  to lose 20 lbs and then they've eaten close to maintenance
• 25:25
  calories. Totally fine.
• 25:27
  Because when we dig deeper, we find other people that weight
• 25:30
  loss. No, not weight loss.
• 25:31
  I want to lose body fat. I want to, I want to fit better
• 25:34
  in my, my genes from last summer or whatever it is.
• 25:37
  And So what happens is yes, they're gaining muscle and then
• 25:41
  they're losing pretty dramatically.
• 25:43
  Somebody fat put the scale budgets 2 lbs down or whatever
• 25:46
  it is. But if you take your waist
• 25:48
  circumference and you actually think about it like you know
• 25:50
  what, I did get a comment from my Co worker Tammy or I, you
• 25:54
  know, you know, I did try those clothes on.
• 25:57
  They are fitting better and it's just we got to look at through
• 26:00
  that lens. Getting stronger is filling the
• 26:04
  muscles harder than weight loss from a numerical standpoint.
• 26:08
  So give yourself some credit, especially if you're feeling
• 26:10
  good. When you said the Tammy Org
• 26:13
  thing. No.
• 26:14
  No, no, but did you happen to listen?
• 26:17
  I know Coach Blake listened because I sent it to him.
• 26:20
  There was Doctor Mike Ezra Till went on Mind Pump, the the big
• 26:23
  fitness podcast, and he made some jokes that were super,
• 26:28
  super like off color and not appropriate, right.
• 26:31
  But there was one that sounded almost exactly similar to that
• 26:35
  using the hypothetical Co worker named Janice.
• 26:38
  And I won't get into the rest of what he said, right?
• 26:39
  But it was way, way more vulgar than what you just said, right?
• 26:42
  Yeah. But it was freaking hilarious
• 26:45
  anyway. So there you go.
• 26:46
  Anyone who wants to check out a podcast that's a little less
• 26:49
  PG13 than this one, you can go check out Doctor Mike Isitwan,
• 26:52
  Mind Pump. I don't know if we should
• 26:53
  promote that, but I just did. It's a good one.
• 26:56
  Hey, hey, we learn people to learn.
• 26:57
  We want people to learn. Start with ours.
• 27:00
  If you've got extra time because this one's for you guys, this is
• 27:03
  this is our community, you know, Love it.
• 27:07
  Yeah. Closing notes, John.
• 27:12
  You know, I also will say this too, for people who are, this is
• 27:16
  on a very serious note here, like for people who are like
• 27:19
  struggling to see the scale go down.
• 27:22
  Also like just give it a little bit of time because I've seen
• 27:26
  this numerous times. We'll have a client come in like
• 27:28
  the first month or two and the scale won't move and be like
• 27:30
  really, really frustrated. And for whatever reason, all of
• 27:35
  a sudden month, three month, 4, month 5, whatever, we finally
• 27:38
  start noticing changes. OK, like every, everybody's
• 27:40
  journey is a little bit different, right?
• 27:43
  But, you know, it's, it's also something that like if you're
• 27:47
  weighing yourself like every day or even every week, yes, it can
• 27:50
  be beneficial. But it's hard to see like enough
• 27:52
  change to notice or get motivated by, you know, and as
• 27:57
  we know, body weight fluctuates for a number of different
• 27:59
  reasons. So just the fact that you're,
• 28:01
  you know, 2 lbs less or 2 lbs heavier next week than you are
• 28:04
  this week doesn't really mean much, you know, in the big
• 28:06
  scheme of things. I mean, yeah, when you start to
• 28:09
  see the change over time, over a period of months and months,
• 28:12
  then it really definitely means something.
• 28:14
  But from one week to the next just doesn't really matter.
• 28:17
  And I guess the point is just just kind of like stick with it
• 28:20
  because there are a lot of aspects to this fitness journey
• 28:23
  that do affect your body weight them and just try to get enough
• 28:27
  of them right that the scale starts moving the right way over
• 28:31
  time, you know? Yeah, I think yeah, they want to
• 28:34
  weigh yourself literally every day, write it down so you can
• 28:37
  see those fluctuations and understand they're not a big
• 28:40
  deal because you get the trend lines or just not at all.
• 28:44
  Do like an in body every 4 to 12 weeks and just focus on the
• 28:48
  other big important things that people often want to see, which
• 28:52
  is better sleep, less back pain, you know, more energy, just more
• 28:58
  vigor and vitality like those those are real and we tend to
• 29:01
  forget about it. Weight loss is often gets people
• 29:04
  in the door and there's there's a lot more to it that we got to
• 29:08
  stay aware of and that's going to help you do it longer term
• 29:11
  because weight loss weight goal what what next?
• 29:14
  Yeah, yeah. What's the bigger picture?
• 29:16
  Well, that's true too. Really, why do you want to do
• 29:18
  this right? And actually, I have a couple of
• 29:19
  clients that are in that situation as well.
• 29:21
  They're like, oh, I hit my weight loss goal.
• 29:22
  Well, now what do I do? What do I do now?
• 29:24
  I don't have a good answer for that yet.
• 29:25
  I don't know, Yeah. Yeah, it's good to think it's
• 29:28
  that short, mid, long term, but it's also just subject, you
• 29:31
  know, suggestively, OK, focusing on weight loss, One of our
• 29:35
  clients remember, has really good results and she's down to
• 29:38
  her goal weight now. She's like, I haven't quite
• 29:40
  thought about it, but I'm, I'm thinking about thinking about
• 29:43
  it. So there's always a next stage,
• 29:45
  right? It's like, OK, do I just focus
• 29:46
  on just strength, maintaining, you know, my weight and just
• 29:49
  building some strength. So you want to think big
• 29:53
  picture, look in the head. Yeah, cool.
• 29:57
  Well, well, gosh. Yeah.
• 29:58
  Michael is no if if, you know, weight loss feels like a
• 30:00
  mystery, like there's just a few a few things that are getting in
• 30:04
  the way, but you're not broken. It's just a matter of looking at
• 30:06
  these things. We can get more clarity on
• 30:09
  calories, daily movement, optimize the sleep, think twice
• 30:13
  about having that drink with your buddy Jeremy.
• 30:16
  And Yeah. And just think about things big
• 30:19
  picture. You guys need help putting this
• 30:22
  stuff together to reach out to us like we are always happy to
• 30:25
  help. Coach Ben can talk you through a
• 30:27
  specific nutrition program. We can sit down with you, let us
• 30:30
  know what you need so you feel like you have good alignment and
• 30:32
  you know exactly what to do, and then we'll help you do it.
• 30:36
  Thanks guys. Thanks guys.
• 30:37
  See you next time.