Latest / SOTA Personal Training Podcast / Avoid These 5 Popular Fitness Myths

Transcript

Avoid These 5 Popular Fitness Myths · 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, really long time.
• 0:11
  I'm Coach Sean here with Coach Phil, and today we're talking
• 0:13
  about Soda's Most wanted 6 fitness myths that are still at
• 0:19
  large among the population. We got to catch these myths,
• 0:22
  Phil. That's right, they're in your
• 0:23
  community. They are among you.
• 0:26
  They are among you listeners. They are myths and we need to
• 0:28
  squash them. Sitting there, haunting,
• 0:30
  neverlasting. Exactly.
• 0:32
  They're still around. We're going to we're going to
• 0:33
  try to squash them again, Sean. They're getting in the way of
• 0:37
  your long term fitness goals. Let's jump right into it here
• 0:40
  and I'm sure we'll go off on tangent as we go.
• 0:41
  OK, so the first one first myth that is at large in the
• 0:46
  community is that spot reduction works for example like doing
• 0:50
  crunches to lose belly fat. It doesn't.
• 0:56
  It doesn't. Here's why Grang fat loss is
• 0:59
  systemic. It's it's not, it's not subject
• 1:02
  to local areas. When I was a kid, my dad and I
• 1:06
  would do sit ups before I'd go to bed.
• 1:08
  We did like 50 sit ups. That stuff just doesn't work.
• 1:11
  It's like the old sailor workouts, push ups and sit ups
• 1:15
  that kept me in shape. Yeah, you were also 25.
• 1:17
  So here's the reality. There's they got a couple
• 1:20
  studies here. There's one study they
• 1:23
  randomized 24 healthy participants and they did
• 1:26
  basically one did a bunch of core work and the other did no
• 1:29
  core work for six weeks. The AB exercise group did over
• 1:33
  2700 reps, OK, almost 3000 reps of an AB exercise and there was
• 1:38
  no reduction in the abdominal subcutaneous fats compared to
• 1:43
  the control group. So you could do 3000 crunches,
• 1:47
  it's not going to make a dent. That would really suck to do
• 1:50
  3000 crunches for nothing. Yeah.
• 1:52
  OK, yeah. So then.
• 1:54
  OK, So what is the thing then? What is the thing if people want
• 1:57
  to reduce belly fat? I think you know, Sean.
• 1:59
  I know, I know. I'm setting him up for this.
• 2:01
  So it comes back those basics, if you want to lose body fat
• 2:05
  anywhere, got to be in a caloric deficit somewhere around 3 to
• 2:08
  500 calories every day consistently for 27 years,
• 2:12
  right, Sean? And and you'll be feeling good,
• 2:16
  but it's got to be, it's got to be related to act activity and
• 2:19
  diet. That's it.
• 2:20
  Those have to be in place and that's they All funnels do that.
• 2:25
  Yep, exactly. And Phil gives the 27 years
• 2:28
  joke, you know. But I mean, realistically, like
• 2:29
  if you're in the right calorie deficit, say a 300 to 500
• 2:32
  calorie deficit per day, you can expect to lose a pound about
• 2:38
  every week to 10 days, right? And then, you know, you play
• 2:40
  that out overtime and that's, you know, 20 to 30 lbs in six
• 2:44
  months, basically, right? So you're doing really good with
• 2:47
  that, right? That's really good results.
• 2:48
  Yes, it. Really is.
• 2:49
  That's great results. It's excellent results.
• 2:51
  Everyone's used to The Biggest Loser, you know.
• 2:54
  Yeah, metrics. And I haven't seen that
• 2:56
  documentary yet that I am going to watch that one on Netflix.
• 2:59
  OK, is there like a new version? I hear people talking about
• 3:01
  this. Like a new show.
• 3:02
  Well, like, no there. I mean, The Biggest Loser was
• 3:04
  been a show for like a long time, right?
• 3:06
  But yeah, they're like a new version I hear a lot of people
• 3:08
  talking about these days. There's a there's a documentary
• 3:10
  on Netflix about how screwed up it was.
• 3:13
  OK. And you know, there's this talk
• 3:15
  of damaged metabolism, right? You can't really damage your
• 3:18
  metabolism in almost every case, except for when you restrict
• 3:22
  your food so drastically for so long that a lot of these people
• 3:27
  apparently have been experiencing serious metabolic
• 3:30
  issues. Like their body will not burn a
• 3:34
  lot of calories. They're having a lot of health
• 3:36
  issues from it, somewhat unsurprisingly.
• 3:39
  So anyway, you want to do it permanently, not quickly when it
• 3:43
  comes to weight loss. Exactly.
• 3:44
  And that's why I almost never tell anybody to do more than a
• 3:47
  500 calorie deficit. You know, like, so if you eat
• 3:50
  2000 calories per day to maintain your body weight, I
• 3:52
  might tell you to go to 1500 for a while, you know, to try to
• 3:56
  burn somebody fat. Like I'm almost never going to
• 3:58
  tell anybody to do less than that.
• 4:00
  These people out there trying to eat 1000 calories are crazy.
• 4:03
  It's such a bad and we've talked about this 1000 times, but it's
• 4:06
  still. Still happens, yeah.
• 4:08
  Unless you're getting ready for that big UFC fight, you don't
• 4:10
  need to cut weight that that fast.
• 4:13
  Even then, like you not to go too far down this rabbit hole,
• 4:15
  but even then, isn't that not that smart to cut that much
• 4:18
  weight when you go and fight another individual to the death,
• 4:22
  basically to deplete yourself of all nutrition?
• 4:25
  You know, like, that's crazy the way they do that.
• 4:27
  There've been some fighters that died doing that.
• 4:29
  They were so low calorie and so dehydrated because they didn't
• 4:31
  want water weight. So don't.
• 4:34
  Don't do that. Don't do MMA just I guess like a
• 4:37
  general like that would be a general piece of advice for our
• 4:40
  listener base here. You know, like outside of Coach
• 4:42
  Rob, who, you know, delves into some mixed martial arts still at
• 4:46
  the ripe old age of 38. He's a he's a young 38, by the
• 4:49
  way. Yeah.
• 4:50
  Just nobody listening to this do MMA.
• 4:52
  You know, if you're going to do martial arts, do jiu jitsu in a
• 4:54
  controlled environment or maybe like some way type boxing, fine.
• 4:57
  But like, don't do MMA. You just don't do MMA, you know?
• 5:00
  It's fair. Yeah, it's really hard.
• 5:03
  It's really freaking. Fun anyway number. 2GO for it.
• 5:07
  OK number 2 is the cardio is the best way to lose weight.
• 5:13
  OK. What's the best way to feel?
• 5:16
  Here's the deal. Strength training is equally as
• 5:19
  important. You don't want to ignore your
• 5:20
  cardiovascular health. You need that stamina.
• 5:22
  It's good for heart health, but you're doing it wrong.
• 5:25
  If you're hitting an Orangetheory workout five days a
• 5:29
  week, going like pretty hard, not fully sprinting for 60
• 5:32
  minutes, now, it's just going to wreak havoc on your body at some
• 5:35
  point. And the research all backs us
• 5:37
  up. They've done multiple studies
• 5:39
  and they show that you actually burn the same amount of calories
• 5:41
  at the end of the day from strength training as you do
• 5:44
  conditioning work or cardio work if it's done correctly.
• 5:48
  So we do circuit format in here. You're constantly moving, but
• 5:51
  you're not getting so out of breath you can't go to the next
• 5:54
  move. So you know, it's not a race.
• 5:57
  It's not like a boot camp class. And we've talked about building
• 6:01
  equity in your body and health, right?
• 6:03
  This is the biggest reason. When you build lean muscle,
• 6:06
  you're going to build a bigger metabolism.
• 6:08
  You are essentially building a bigger machine in your body that
• 6:13
  burns more calories at rest. It's a big deal for weight loss.
• 6:17
  And so that was Phil's first metaphor there.
• 6:19
  Anybody who listens knows that Phil gets 3 metaphors per
• 6:22
  episode and I get 3 tangents. That was well worth it.
• 6:25
  It was no, it was a good one. Did I use a tangent already on
• 6:28
  the I don't think you have MMA thing?
• 6:29
  No, I would remember. Sweet.
• 6:31
  OK, cool. I got plenty of tangent.
• 6:34
  Yeah, Yeah. I don't know if we need to like
• 6:36
  dive more into that. I mean, people know at this
• 6:37
  point and this is what's cool about our, our listener base and
• 6:40
  our, you know, clientele here there is that they know, they
• 6:42
  know they need to be strong. Strength training is where it's
• 6:44
  at. So exactly, let's just move on
• 6:46
  and then maybe I'll re tangent on that later.
• 6:49
  Retangent, retweet. Yeah.
• 6:52
  All right, number. Three, number three, no pain, no
• 6:55
  gain. Soreness means the workout
• 6:57
  worked. This one, we got to go into the
• 6:58
  Gray area, but I'll let you take it away here.
• 7:02
  Soreness is a sign that there was some damage done to your
• 7:06
  muscles, which is a good thing. But if you need a wheelchair the
• 7:09
  next day or you need that that handle next to the toilet or you
• 7:14
  couldn't work out the next day, that's the real 1.
• 7:16
  Then you, you went too hard. You're, unless you're 22, listen
• 7:21
  to this, you're not part of our audience.
• 7:23
  So you can, you know, skip, but when you get older, you need
• 7:28
  your body. 22 year olds, I know they're on there.
• 7:30
  They're like what the hell? We're not hating on you
• 7:32
  youngsters, Yeah. So delayed onset muscle
• 7:35
  soreness, that's that sensation, all right.
• 7:36
  When you you're damaging your money, your muscles on a
• 7:39
  cellular level when you strength train and then they rebuild,
• 7:42
  that's how you get stronger. And that usually is associated
• 7:45
  with some tightness, stiffness, soreness the next day.
• 7:49
  But too much is not good. And you know, they've studies
• 7:52
  this too much soreness is not this is not a more is better
• 7:56
  thing at all. If you're not sore at all it
• 7:59
  that still means you could be making progress, but I would
• 8:02
  expect to have a little bit of discomfort just feeling like
• 8:04
  something was worked the next day all.
• 8:07
  Right. Well, yeah, that's what I'm
• 8:08
  saying. The reason I always say this is
• 8:09
  a Gray area is because, like, OK, if from a soreness
• 8:12
  perspective, I usually tell people like, yeah, a little
• 8:16
  soreness is good, you know, and some people will have it.
• 8:18
  It will be the next day. Some people will have the
• 8:20
  soreness kick in up to two days after, right?
• 8:22
  Like, as long as the soreness doesn't last more than like, two
• 8:25
  or three days, then I think we're OK.
• 8:28
  You know? So on the one hand, I would say,
• 8:29
  yeah, especially when you're starting out or if you do an
• 8:31
  exercise you haven't done in a while or whatever.
• 8:33
  Like, you know, a little muscle soreness is good.
• 8:35
  It's usually a good thing. It means you've in some way kind
• 8:38
  of pushed the muscle beyond its comfort zone, which is how we're
• 8:41
  going to grow and make gains, essentially.
• 8:44
  We're going to get better. So in that sense, yeah, like
• 8:47
  there is an appropriate amount of soreness that I would say is
• 8:49
  good after workouts. The reason I also put no pain,
• 8:53
  no gain into the the Gray area was because I do think that for
• 8:57
  the average listener, just for, you know, just people out in the
• 9:00
  general population who especially people who may not
• 9:03
  have that much of A sports background.
• 9:05
  You can always tell the difference between someone who's
• 9:07
  been, you know, an athlete in the past versus someone who
• 9:10
  hasn't when they come in to lift weights.
• 9:11
  Because former athletes tend to have that extra gear where they
• 9:15
  can get into what we call the pain cave a little bit better,
• 9:18
  right? Whereas general population, I
• 9:21
  would say not to hate on people who haven't played sports,
• 9:23
  right? But it's just like you, you tend
• 9:25
  to have not put your body into enough situations where it, it,
• 9:28
  it feels some pain, you know, feeling some pain.
• 9:31
  Like we're doing a set of lat pull downs, you know, and we're,
• 9:34
  I'm telling you to get to 10 reps and you're at like 4 or
• 9:36
  five and you're like, oh, Sean, this is kind of starting to
• 9:38
  hurt. And I'm like, good, let's do 5
• 9:39
  or 6 more, you know, like, because we want a little bit of
• 9:42
  that. I want your lats to be burning a
• 9:44
  little bit when you do that. And this applies to a lot of
• 9:46
  different exercises. Now there's a time and place for
• 9:49
  going to failure. For some exercises, it's a good
• 9:51
  idea. Other exercises, it's not a very
• 9:53
  good idea, right? And that's too big of a rabbit
• 9:55
  hole to go down into right now. But This is why I say especially
• 9:58
  for people who maybe haven't gotten used to that discomfort,
• 10:01
  that's going to come from lifting weights and pushing the
• 10:03
  muscles at least close to failure.
• 10:06
  Get used to a little bit of pain and you'll be able to quickly
• 10:09
  understand the distinction between good pain versus bad
• 10:13
  pain. Right, right.
• 10:15
  And that's what we're here to help out with.
• 10:17
  You know, there can be many different kinds of pain,
• 10:19
  discomfort sensations that maybe are new, maybe they're not, but
• 10:24
  we want you guys to understand that pain is is that can be
• 10:28
  taken in a lot of different ways.
• 10:29
  What we're looking for is some discomfort, like some burning in
• 10:32
  the muscle tissue means it's working harder than it has.
• 10:34
  And that's the whole point. Joint pain or something that
• 10:37
  feels sharp or stabbing, like that's a different story.
• 10:41
  But typically your body will tell you, we try to prep you
• 10:44
  guys and say this is it's going to feel tough and it probably
• 10:46
  should feel like it's the toughest thing you've ever
• 10:49
  physically done. In a lot of cases on these
• 10:51
  movements, it should be tough. If you're in your first couple
• 10:55
  weeks, you are going to probably be the sorest you will ever be.
• 10:59
  But our body adapts. It's it's a shift to this new
• 11:02
  stimulus that is strength training.
• 11:04
  If you've never picked something up that heavy, your body has to
• 11:08
  do a lot more repair and that gets better over time.
• 11:10
  Yep, Yep, 100%. All right, let's go viral with
• 11:13
  this next one. Number four myth #4 that is
• 11:15
  still at large that we got a bust is that lifting weights
• 11:19
  makes women bulky. Got it.
• 11:22
  I wish Coach Maddie was here to talk about this one.
• 11:23
  She could rant. She could have a tangent.
• 11:25
  Yes, she could. Anyway, she lifts extremely
• 11:27
  happy. Same with Coach Kira.
• 11:29
  Like there, I mean, well, you know, all the female coaches
• 11:31
  here could go at this point. They're all strong.
• 11:33
  Yeah. Do you want to go?
• 11:35
  Do you want to rant? Should I tangent?
• 11:37
  Should I rant? Here's it If you've been
• 11:39
  listening to us, you know you might not be afraid of it.
• 11:42
  If you don't know, then maybe you still are, but you will not.
• 11:46
  It is way too difficult, requires a very unique set of
• 11:50
  circumstances for you to get bulky.
• 11:52
  You have to eat more than what you're burning in a lot of
• 11:54
  cases. You have to have, in a lot of
• 11:56
  cases, the genetics for it. A lot of women will say, I see
• 11:59
  those cross fitters, I see those heavy weights.
• 12:02
  I don't want to look like them. But what everyone who says that
• 12:05
  fails to recognize is that they have looked that way their
• 12:08
  entire life. They would look like that if
• 12:11
  they picked up golf instead, you know?
• 12:14
  Like the female equivalent of the rock, basically.
• 12:16
  Basically, yeah. And I'm exaggerating a little
• 12:18
  bit, but that base foundation is what drew them to CrossFit
• 12:22
  because it came naturally. It wasn't the weightlifting that
• 12:25
  made them look that way. They were just inclined to do
• 12:28
  that. In many, many cases, we don't
• 12:31
  have a ton of control over what our bodies actually going to
• 12:34
  look like. There's enough that we can see
• 12:36
  it, but don't be afraid of it. What's going to happen is you're
• 12:41
  going to get toned and lean and give shape to your arms and your
• 12:44
  butt and your legs and all the areas that you want it.
• 12:47
  You can lift as heavy as you want.
• 12:48
  It's not going to happen by accident.
• 12:50
  Right. Let me like frame it this way.
• 12:52
  Maybe like to put some numbers to it, not Even so much as like
• 12:55
  a how much muscle mass you have or so much body fat you have.
• 12:57
  Maybe I'll talk a little bit about that, but I also want to
• 13:00
  talk about numbers in terms of like what weight you use on
• 13:02
  certain exercises because I know we have a lot of female
• 13:05
  listeners and male listeners who are like, oh, OK, I know how
• 13:07
  much weight I do on that exercise now.
• 13:09
  Like so like from a numbers perspective, from a body
• 13:12
  composition perspective first. Like let's say this, right?
• 13:15
  Like let's say you're a female who's, I don't know, just
• 13:17
  throwing numbers out there. Let's say you're 5 foot 6 and
• 13:20
  you weigh, you know, 140 lbs or something like that, You know,
• 13:24
  and you're like, oh, well, heaven forbid I ever get more
• 13:27
  than 145 lbs. That would be a disaster, right?
• 13:30
  That would be way too bulky for me or something like that,
• 13:32
  right? And just throwing these numbers
• 13:33
  out there, again, your numbers could be whatever, right?
• 13:36
  And, and so you're at 140 lbs if we train and try to build muscle
• 13:42
  and we, you know, and you're not gaining body fat like you're
• 13:45
  doing the right things. Like you're training to build
• 13:47
  muscle, you know, you're eating the right type of foods, et
• 13:50
  cetera. The possibility, like the remote
• 13:53
  possibility that you put on more than 5 lbs of muscle in a
• 13:57
  relatively short time is super, super low.
• 14:00
  Like say your body fat remains the same and you're 140 lbs
• 14:04
  right now and you like to get up to 145 or more.
• 14:08
  So add five or more pounds of muscle to a 5 foot six female.
• 14:13
  Like that is really, really hard.
• 14:15
  It's doable, but it like takes years of training basically.
• 14:18
  Okay, like I use myself as an example and you know, and I'm
• 14:22
  I'm a male and males in general, we put on more muscle faster.
• 14:25
  It's just genetic, right? And so I gained, I mean, you
• 14:29
  know, like it took me 4 years to put on approximately, let's call
• 14:34
  it 12 lbs of muscle. OK, but and so for like a
• 14:37
  female, that number will probably be between 6:00 and
• 14:39
  10:00. I'm just throwing random numbers
• 14:40
  out there, but you get my point here.
• 14:41
  It takes a really long time to put on even 5 lbs of muscle.
• 14:47
  And the odd thing is like, let's say that 140 LB woman puts on 5
• 14:51
  lbs of muscle and no extra body fat.
• 14:53
  She's probably going to like the way she looks better because
• 14:55
  she's going to have more definition and be more toned
• 14:58
  with that more muscle, right? So even in the case that you are
• 15:01
  that woman who doesn't want to put on that much muscle, like
• 15:04
  it's going to take you a really, really long time.
• 15:06
  Even if you even if you just lifted freaking ridiculously
• 15:09
  heavyweights and prioritize protein in your diet, like you
• 15:12
  could do that for a few years, you'll maybe maybe gain 5 lbs of
• 15:16
  muscle, right? And you'll look great with it to
• 15:18
  begin with. And then the other thing that I
• 15:21
  would say, and I'm just rambling at this point, but like in terms
• 15:24
  of the weights that you lift, right?
• 15:26
  Just to give examples on a few exercises, like a lot of times
• 15:30
  women think to themselves, well, I don't want to get too bulky in
• 15:33
  my arms or something like that, right?
• 15:36
  Like I know some women who are very, very fit who can do, let's
• 15:41
  say we like to use the incline chest press as an example, just
• 15:45
  because it's an exercise that almost everybody can do.
• 15:47
  I know some women who can lift the 40s or even the £45
• 15:51
  dumbbells. Let's go, like let's go.
• 15:53
  That's a lot of weight on that exercise, OK.
• 15:55
  And they have toned lean arms, not like huge giant, just toned,
• 16:00
  just toned and leaned with muscle.
• 16:02
  But like it looks good. It does not look bulky, bulky,
• 16:05
  right? So the point is here, you're
• 16:08
  just not going to like it's not going to happen.
• 16:10
  You're not get bulky. You could be using 40 LB
• 16:12
  dumbbells, which is a crapload of weight for a female on a
• 16:15
  chest press, and you still won't have that big of bulky arms.
• 16:18
  I don't know if those numbers helped anybody, but they made
• 16:21
  sense to me. Yeah, no, I, I think they do.
• 16:23
  And it gives some idea of an expectation what a really strong
• 16:27
  woman as far as metrics would be on that exercise.
• 16:30
  And you know, compare comparison is the the thief of joy.
• 16:33
  But it's it's good to kind of see what that range is for where
• 16:38
  you might be at and maybe what to look for long term as far as
• 16:41
  goals. Comparison is the thief of joy.
• 16:45
  It's not a metaphor. Is this why I'm not happy since
• 16:47
  Blake has 16 inch arms and I only have 14 and a halfs?
• 16:50
  Exactly. Right, that.
• 16:53
  So that's not a metaphor though, right?
• 16:55
  That's all right. OK, fine.
• 16:58
  I've got two more. And then I forgot to mention I
• 17:01
  want you guys stick around because at the end of this, we
• 17:03
  are going to rattle through all of the pardon my French bullshit
• 17:07
  things that have been sold to us on TV and on infomercials and
• 17:10
  online and on Instagram that have been stealing money and
• 17:15
  causing you to be frustrated. So let's get these last two in
• 17:18
  I'm. Excited to hear that myth #5
• 17:21
  stretching is critical before workouts to prevent injury.
• 17:26
  OK. This is this comes back to like
• 17:30
  even when I was a kid, which wasn't that long ago, it's
• 17:32
  starting to get further away. But like we would warm up by
• 17:35
  like sprinting around a track basically.
• 17:37
  And then like, but before that, we would just hold static
• 17:40
  stretches. So you'd sit there and like wait
• 17:42
  for your toes, your back all hunched over.
• 17:44
  The research shows that they actually could actually do more
• 17:47
  harm than good if your muscles aren't warm.
• 17:49
  So you actually shouldn't stretch isometrically.
• 17:52
  So just like holding the stretch, you're actually going
• 17:55
  to get a deeper stretch if you are warm.
• 17:57
  So if you do stretching, do it at the end.
• 18:01
  So as far as injury prevention, all you need to do is take those
• 18:03
  movements through a lighter first set, focus on range of
• 18:06
  motion and just get the blood flowing.
• 18:09
  There is tissue that acts like a sponge around your joints and it
• 18:12
  fills with blood when you start moving it.
• 18:14
  That is the whole point or one of the major points of a warm up
• 18:18
  is to get those cushions activated so that you can do
• 18:23
  whatever else you're about to do.
• 18:25
  So yeah, there's studies on here.
• 18:27
  I don't. I don't think I have to quote
• 18:29
  these, but it goes the show. You don't need to do it.
• 18:32
  Yeah, like, I don't hate people when I see them, like, you know,
• 18:35
  coming in and stretching before a workout.
• 18:36
  I'm like, well, at least you showed up early, you know what I
• 18:38
  mean? Like, yeah, 'cause I'm like, OK,
• 18:41
  good job, you know, prioritizing things, getting here on time,
• 18:44
  stuff like that. But yeah, I mean, there are
• 18:46
  better ways to warm up. Just any sort of dynamic
• 18:48
  movement. Yeah.
• 18:50
  You can do dynamic stretches, so that just means it's it's
• 18:53
  through motion. So like legs, wings, you know,
• 18:56
  we'd like to ban pull parts, overhead reaches.
• 18:59
  Those are good ways to do that, but they're not isometric,
• 19:03
  right? So.
• 19:05
  So you're good to go there. Exactly.
• 19:07
  But number six, that is still at large among the population.
• 19:10
  The more you sweat, the more fat you burn.
• 19:14
  OK, Yep, sweating's a funny one because we always say I need to
• 19:20
  sweat it out. You know, you don't, you lose
• 19:25
  water when you sweat and that's it.
• 19:28
  It's just fluid loss. It's not fat oxidation.
• 19:33
  The way we actually burn fat and it leaves our body is, I believe
• 19:36
  it's through like carbon dioxide and maybe through our urine a
• 19:39
  little bit and then maybe tiny bit through sweat, but it's
• 19:42
  largely we actually breathe it out through the mechanisms that
• 19:45
  happen in our body. I'm not going to go into the
• 19:48
  science because that'll be boring, but just know this, the,
• 19:53
  the saunas and the the detox, things like that, you're not,
• 19:57
  despite all the marketing, it's not doing anything.
• 20:00
  It's been widely studied. Go, Sean.
• 20:03
  Sorry, I was laughing because I almost just called you out
• 20:05
  there. I didn't interrupt, but I'm
• 20:06
  going to do it now. But you don't want to explain
• 20:08
  the science, Not because it's boring, because you don't
• 20:10
  understand the exact science. There's no way that you
• 20:13
  understand the exact science of the fat oxidation process.
• 20:17
  You got to be the biggest nerd in the Western Hemisphere.
• 20:19
  No, no, no. Do it.
• 20:20
  These are these are things. So let me grab my computer.
• 20:24
  I'm going to try to do it from my head and see if I get close.
• 20:27
  Call up ChatGPT. No, I'm not sure.
• 20:30
  I would never trust ChatGPT that.
• 20:32
  I would trust her more than you. I'm just saying.
• 20:34
  I mean, you did a good job. You you explained the science
• 20:36
  that people need to know about it.
• 20:38
  So, OK, so I'm not looking at it and I don't have it hooked up
• 20:40
  now, but essentially you exercise and that mobilizes
• 20:43
  this, this these fat cells and believes it's fat oxidation.
• 20:48
  And then it goes through some systems in our body to turn into
• 20:50
  CO2 and water. And then we breathe out the CO2
• 20:55
  and the water is then through urine and a little bit of sweat.
• 21:00
  OK, let me see. Good.
• 21:02
  See that I. Mean it does that sounds right.
• 21:05
  I don't know. I just like I legitimately don't
• 21:08
  know. I just know that if you eat
• 21:09
  less, you would just burn body fat over time.
• 21:11
  I don't know the yeah. Fat oxidation or beta oxidation
• 21:17
  is the metabolic process where fatty acids are broken down into
• 21:20
  the mitochondria. The mitochondria to produce
• 21:25
  energy in the form of adenosine triphosphate involves series of
• 21:30
  reactions. 2 carbon acetyl coethyl OK.
• 21:34
  You guys didn't know this was going to turn into a science
• 21:35
  quiz. See what you got there, Phil?
• 21:37
  The mitochondria breaks down the ATP and then.
• 21:40
  It breaks down fats or triglycerides into smaller
• 21:43
  molecules such as free fatty acids and glycerol, and then
• 21:47
  from there it goes to CO2. We can count this as one of my
• 21:51
  tangents since I made you go onto a tangent.
• 21:53
  That's fair. I I.
• 21:55
  I was actually thinking if Sean probably going to ask me to
• 21:57
  break that down just. To be a Dick, you know, like,
• 22:01
  good luck with that. It's there's, it's a very
• 22:03
  complicated like process in our body, but this all again happens
• 22:08
  when we're talking about weight loss because of a calorie
• 22:11
  deficit, because you don't turn fat into muscle.
• 22:14
  A lot of people like, I want to turn this into this.
• 22:16
  There's separate processes and so you can still be, you know,
• 22:21
  burning fats, but there's other process that could be adding fat
• 22:24
  cells. Yeah.
• 22:26
  So it's it's complicated, but I forgot the myth in general.
• 22:30
  What were we talking about? We were talking about the more
• 22:33
  you sweat, the more fat you burn.
• 22:34
  Yeah, it's wrong. There you go.
• 22:36
  It's just. Wrong.
• 22:37
  But the reason is is that it's just mostly water, and the way
• 22:40
  we lose fat is not primarily through water in our sweat.
• 22:43
  They would probably look like butter.
• 22:46
  How about this? Well, yeah, yeah.
• 22:47
  Could you imagine if you just, if someone was like just like
• 22:50
  sat in saunas and ate pizza all day, like thinking like, OK, I'm
• 22:53
  just going to be just sweat. Yeah.
• 22:55
  Like be net 0, you know, 'cause like you would really like,
• 22:57
  especially if you put like a lot of meat on it, you eat the
• 22:59
  pizza, you start getting the meat sweats for one, and then
• 23:02
  you're in the sauna. So you're burning hot, right?
• 23:04
  And then like, you know, in general when we eat, we start to
• 23:06
  heat up just because of the digestive process kind of starts
• 23:08
  or whatever, you know, So like just have a sauna session with a
• 23:11
  big old pizza just. Pizza sauna chef?
• 23:13
  That sounds disgusting. You eat like a 4000 calorie
• 23:16
  pizza and assume that you're burning off 5000 calories from
• 23:19
  the sweat at the same time. Yeah, wouldn't even be close to
• 23:23
  that. My God.
• 23:24
  It's tangent #2 that's fair. You still banging that floor?
• 23:27
  Yep. Yeah.
• 23:28
  So there it is. All right, time for bonuses.
• 23:33
  Here's here's your reward for listening.
• 23:34
  Oh. These are sweet.
• 23:35
  OK, I love this. I'm looking at Phil's sheet
• 23:37
  right now. Go ahead.
• 23:38
  So. The first one, there's seven
• 23:40
  worthless fitness tools. Maybe we'll stop on one of them,
• 23:43
  maybe we won't. I don't know #1 classic Shake
• 23:47
  Weight promise to tone your arms in just minutes a day.
• 23:51
  The jiggling motion was made famous for those viral late
• 23:55
  night ads and no. Like I think, OK, Phil and I are
• 24:02
  both laughing right now and we're not going to use any like,
• 24:05
  vulgar language, OK? But the audience that knows
• 24:08
  about the shake Weight, like you guys can laugh about it.
• 24:10
  You know what we're talking about, OK.
• 24:12
  Like you can laugh about it in your own way now.
• 24:14
  Like I used to have one of those things and this is like, yeah,
• 24:17
  my brother and I had one of those.
• 24:19
  So this was when I was probably like 1718 years old.
• 24:22
  He would have been like 13 years old playing on like the 7th
• 24:25
  grade football team, you know, and like, and in 7th grade,
• 24:28
  you're like trying to get really freaking big.
• 24:30
  You know, what a great idea. Feed your 7th grader a bunch of
• 24:33
  thousands of pancakes and eggs to get them to 200 lbs in 7th
• 24:35
  grade, right? But this is how American
• 24:37
  football works, right? So anyway, and like we were
• 24:39
  using the shake weight, you know, to try to get big for
• 24:42
  arms. Well, do you saw that dude on
• 24:44
  the promotional materials and he was jacked?
• 24:46
  I'm doing. But could have been shake.
• 24:51
  Wait, you? Never know.
• 24:53
  You have not tested it out. Here's the thing.
• 24:55
  That's true. You haven't tested it on
• 24:56
  yourself. We haven't tested it on a
• 24:58
  client. I may have a client come in and
• 24:59
  I'm going to say, you know what, you're going to be my Shake
• 25:01
  Weight Guinea pig. We're just going to do the Shake
• 25:03
  Weight. Just sit here for 30 minutes,
• 25:04
  they're going to get they're going to get carpal ton.
• 25:06
  Left arm, right arm. OK, Just back and forth.
• 25:09
  OK. All we do is left arm and a
• 25:12
  right arm. It's like a bit of time.
• 25:13
  So funny walking to a gym and there's just 20 metal shake
• 25:16
  waiting. There's no equipment, just the
• 25:19
  chair. That'd be funny.
• 25:24
  I like that they don't still make them, do they?
• 25:27
  I. Don't know, I'm sure you can
• 25:29
  find one on Amazon. Bezos sells everything.
• 25:31
  It's going to be a great. Sales collectible Amazon it
• 25:34
  right now. You you check it, I'll go to the
• 25:36
  next thing. OK, Amazon the series it's going
• 25:38
  to be on Amazon. It'd probably be like $4.
• 25:40
  You got it right there too. I printed.
• 25:41
  It for you, it's all right. You've got it all right.
• 25:43
  My bad, my bad. I didn't really know what the
• 25:44
  second thing is. The AB belt or electrical
• 25:46
  musical stimulators, slender tone, AB flex, etcetera.
• 25:50
  Cylinder dough. I've seen these.
• 25:51
  OK first of all you can't get shake weights $10 pre owned and
• 25:55
  play it again. Pre owned shake weight.
• 25:57
  Oh God, the jokes. Involved in that, I think they
• 25:59
  still make them no, but anyway, so so there's the waist
• 26:04
  trimmers, there's the ones that basically they put pressure on
• 26:08
  your midsection and like they increase the heat.
• 26:12
  Basically, it's like a heat treatment, if I remember
• 26:15
  correctly. And then the electrical muscle
• 26:17
  stimulators. Have you seen that one where the
• 26:19
  dude is sitting on the couch and he's wearing this device on his
• 26:23
  abs and he's shaking furiously and dripping in sweat and he's
• 26:28
  like, I just burned 20,000 powers watching a movie and he's
• 26:32
  like convulsing and like when I laugh at these and anyone who's
• 26:37
  falling in front of these, I do not judge you.
• 26:39
  I understand because it it it seems like it is a shortcut.
• 26:43
  So I don't blame you and I hope I'm not, you know, offending
• 26:46
  anyone. But this is the reality of the
• 26:47
  market, right? Somehow this still looks like
• 26:50
  good, even though it's like that looks more uncomfortable than
• 26:52
  going to the gym to me. You're trying to watch a movie
• 26:55
  and you're being electrocuted. But the way these work and they
• 26:59
  do burn calories because they are they are tensing your
• 27:02
  muscles. They're sending a signal and
• 27:03
  your muscle is contracting as a result.
• 27:06
  That doesn't build strength. It doesn't do anything.
• 27:08
  It does burn calories, but like, what are we doing here?
• 27:12
  Like if if the whole point is just to burn calories, there are
• 27:15
  even better ways than that and probably less expensive.
• 27:19
  Unless you want to pay the low low fee of 1999 for 12 months.
• 27:22
  For the whatever. It cost is.
• 27:24
  Is that what it was? I don't know.
• 27:25
  I have no idea. It's probably more than that,
• 27:27
  but they studied this, the EMG stimulation.
• 27:30
  That's what they do with this. It contracts muscles
• 27:32
  successfully but doesn't burn fat.
• 27:35
  All right, well, the third one on this, this is getting
• 27:36
  ridiculous. The third one is vibration
• 27:38
  plates. Is everything on this list a
• 27:40
  sexual joke? I guess a.
• 27:42
  Vibration. Plate kind of turned that way, I
• 27:44
  don't know. What the hell is a vibration
• 27:46
  plate? Just looked up all these
• 27:48
  worthless fitness. Tools marketed as a way to shake
• 27:51
  off fat and work out without working out.
• 27:54
  Sounds like the same thing you just talked about, but.
• 27:56
  They're all the same way. They're all.
• 27:58
  Easy, they're all hacks. It just cost $49. $49.00 for a
• 28:04
  vibration plate. Now here's the thing I will say
• 28:07
  about vibration place. There is some data to show that
• 28:11
  the lymphatic system gets drained when you shake and do
• 28:15
  things like that, like on a trampoline or just literally
• 28:17
  vibrating. And potentially there could be
• 28:20
  some benefits of that for things like preventing cancer because
• 28:23
  of the way cancer cells go in your body.
• 28:25
  Not a doctor medical disclaimer, but for weight loss, no.
• 28:29
  It it you don't need a vibration plate.
• 28:31
  There's not enough to suggest that's a good idea.
• 28:34
  If that's the goal, your time is better spent elsewhere.
• 28:39
  So many comments all right? I know 4th 1 waist trainers and
• 28:43
  sauna belts OK. They don't work.
• 28:47
  Should we just go to the fifth one then?
• 28:48
  Yep. All right.
• 28:49
  The AB Circle Pro slash AB Lounge.
• 28:51
  Actually don't know what this one is, but if it's anything
• 28:54
  that has you do lots of sit ups it doesn't work OK for the
• 28:57
  reasons we already explained. Number six, toning shoes.
• 29:00
  I don't know what toning shoes are.
• 29:01
  Dude, you remember these? I remember these when I looked
• 29:03
  this up. OK, They were shoes that like I
• 29:07
  believe they had an extra like curve at the bottom.
• 29:09
  So you it made walking harder. So you had to just like balance
• 29:13
  color. Running, you idiots.
• 29:15
  I know, but they made a killing. Except for when Skechers settled
• 29:21
  a $40 million lawsuit for false advertising.
• 29:24
  Damn, it doesn't work. OK, so there you go.
• 29:27
  The law. Got that one.
• 29:30
  Let's skip #7 let's talk about Bosu.
• 29:31
  Bald curls and stuff on a Bosu ball that just looks.
• 29:36
  Weird, I see. Yeah, I was thinking you were
• 29:37
  curling the ball, but just standing on the bus.
• 29:39
  I used to do some stuff like that.
• 29:40
  Actually curling A bosu ball would be better than standing.
• 29:43
  On a Bosu ball, yeah, yeah, I used to do a bunch of stuff on
• 29:46
  the BOSU ball, but don't really do it anymore.
• 29:47
  Not the worst thing ever. Like if somebody still wants to
• 29:50
  work purely on balance going on the BOSU ball a little bit, you
• 29:53
  know, I don't hate it, but. Yes, but it's like the
• 29:55
  influencers doing like a a single, like on one leg on a
• 29:58
  bosu doing like a barbell press with a chicken on their head
• 30:01
  like that that doesn't do anything else.
• 30:03
  Yeah. Now listen, you guys, none of
• 30:05
  these are going to hurt you. Yeah, but they're going to suck
• 30:08
  your time and they are going to rob you of of your money that
• 30:12
  I'm sure you worked hard to earn.
• 30:14
  So that is why we're covering these.
• 30:15
  Yeah, just kind of for fun. Miracle.
• 30:19
  Miracle products. Bullshit miracle.
• 30:21
  Products. That's what I wrote.
• 30:22
  Detox teas and skinny teas. They just make you poop and it's
• 30:29
  just laxatives and caffeine usually.
• 30:32
  Have you seen Miracle Broom? Miracle Broom no.
• 30:37
  Oh my God, they're marketing. They're marketing.
• 30:40
  It got people OK. I'm gonna, I'll, I'll go through
• 30:44
  the next one while you're, you're Googling 'cause this one
• 30:46
  just seems dumb too. Apple cider vinegar gummies.
• 30:49
  I mean, I know apple cider vinegar can be good, but like,
• 30:51
  you make a gummy like they make a gummy out of everything these
• 30:53
  days. Apparently.
• 30:55
  Anyway, market it as metabolism boosters and fat burners.
• 30:58
  There's a small body of evidence that says that all apple cider
• 31:01
  vinegar can do something for you, but it is miniscule.
• 31:05
  It is what we call majoring in the minors, that is.
• 31:07
  Yeah. And but it's a gummy.
• 31:09
  It's convenient. They're like, this will help me
• 31:10
  lose weight. I'll do whatever.
• 31:12
  Yeah. For 3999, I'm trying to find
• 31:16
  Colin Broom's ads because it's basically like a bunch of super.
• 31:19
  There was a bunch of super skinny 28 year olds who were
• 31:21
  like, I lost 12 lbs in the last five days.
• 31:24
  And she's like rubbing her like trim waist and.
• 31:29
  And it's like she is like laxatives and caffeine.
• 31:33
  You you will lose weight if you lose if you water weight and you
• 31:36
  do that, yes, but that's it. So right, anyway #3 Raspberry
• 31:42
  ketones. The heck is a Raspberry ketone?
• 31:46
  Well, if Doctor Oz says it's good, sign me up.
• 31:50
  A Raspberry ketone First off, does any no it should say this
• 31:54
  to me. Eat raspberries.
• 31:56
  So the ketones, it has something to do with this idea of, you
• 31:59
  know, ketosis and it's going to help metabolize fat for fuel.
• 32:02
  And it it again, if it's something that does work, it's a
• 32:06
  margin of a percent of benefit for too high a cost.
• 32:09
  Just eat the raspberries and go for a walk.
• 32:11
  Go for a walk to a Raspberry patch and pick those and eat
• 32:16
  them and you will be much richer.
• 32:18
  And turn off Doctor Oz because I'm pretty sure anything that's
• 32:22
  come out of his mouth in the last five years is not, not good
• 32:26
  for you. I.
• 32:27
  Don't really know much about that guy, but yeah, the two
• 32:28
  pieces of advice today are don't do MMA and do walk to a
• 32:32
  Raspberry patch. That's good.
• 32:33
  That's the deal. Yep.
• 32:35
  Let's see, natural testosterone boosters such as Tribulus.
• 32:38
  Is that it? D aspartic acid?
• 32:40
  That sounds like something out of like a 300 movie or whatever
• 32:42
  with Gerard Butler, just etcetera promised to raise tea
• 32:46
  and build muscle fast. Most RCTs, is that what they
• 32:49
  call them RCTs? Most RCTs show no, No, this is
• 32:52
  not Yeah, That's your writing. OK.
• 32:54
  Most RCTs show negligible or no increases in testosterone.
• 32:58
  OK, what boost your your testosterone is getting good
• 33:01
  sleep, eating healthy fats, the you know, the good cholesterol
• 33:04
  on eggs, lifting weights. You don't need anything else or
• 33:08
  literal TRT or replacement therapy if it's needed.
• 33:11
  Yeah, with a doctor. Yeah, you're not getting it over
• 33:14
  the counter. Yeah, exactly #5 on this list is
• 33:18
  collagen weight loss powders. Yeah, good for, you know, I'm a.
• 33:21
  Fan of collagen but not like as a weight loss.
• 33:25
  Right. I think the marketers took that
• 33:27
  and they're like, well, people are buying collagen now because,
• 33:29
  you know, it's good for your skin and nails.
• 33:30
  Let's just stack on it's, you know, for strength too.
• 33:33
  Yeah, they always do that. They're always like this is
• 33:35
  weight loss protein. And you know, it's like no, no,
• 33:37
  no, it's calories. Like if you, if you want like if
• 33:40
  you want weight loss, you're like anything that's calories is
• 33:43
  is gain. You know what?
• 33:44
  I. Mean this is weight loss
• 33:46
  protein. Yeah, this.
• 33:47
  Is weight loss oatmeal like what are we talking about here?
• 33:51
  I thought it was E nomeo there's weight loss oatmeal.
• 33:54
  Yeah, this is negative they're. The same.
• 33:58
  Well. You know about Allulose, so
• 34:00
  they're like there's these zero net carbs in like certain
• 34:03
  cereals because it's got all this fiber.
• 34:05
  It's supposed to push it through and some people just do not like
• 34:08
  out sits in their stomach. That's for another day, but.
• 34:11
  Yeah, that's I, I don't like. Yeah.
• 34:15
  Well, I'll do my third tangent in a minute here, OK.
• 34:17
  He's saving it. Yeah, yeah, go ahead, we gotta.
• 34:19
  Keep going. No, we got we got two more and
• 34:21
  then we're done here. Fat burning creams and wraps.
• 34:24
  Wipe it on and instant fat melt. Yeah.
• 34:28
  No stupid temporary water loss and sweat.
• 34:31
  Yeah, last one is BC AA shots the branched chain amino acids,
• 34:36
  leucine, isoleucine and Valium. For those of you who don't think
• 34:38
  that I know science, boom. That came right to the top of my
• 34:40
  head. Anyway, these are for muscle
• 34:42
  gain supposedly, right? They're sold as essential for
• 34:45
  recovery. But if you get enough protein
• 34:47
  just in your diet and you don't have a regular diet, then BC
• 34:50
  AA's don't really do anything for you.
• 34:51
  Yeah, so. Yeah, it used to be very like
• 34:53
  hot item, but again, a fraction of a margin of a benefit if any.
• 34:58
  No, exactly. So you guys don't do any of
• 35:01
  this, and I think we covered what you should do, but perhaps
• 35:07
  in one of the next few episodes we will discover the six
• 35:10
  absolute most effective things you possibly can do to do these
• 35:14
  things. Yeah.
• 35:15
  And then just to finish with my last tangent, right, it was
• 35:18
  going to be basically like, you know, the I hate when there's
• 35:21
  those foods that are still like this is like a negative net
• 35:23
  calorie food, you know, because. Like people like celery.
• 35:27
  Celery, yes. The negative net calories.
• 35:29
  You shut up. She's just overthinking
• 35:31
  everything, You know, just like all you need to know is like,
• 35:33
  how many calories am I eating and how much do I in general
• 35:36
  burn throughout the day? You know?
• 35:37
  Yeah, sometimes it's even starting to piss me off with
• 35:40
  these like, different the MyFitnessPal apps and the macros
• 35:42
  first. Like there's a lot of them that
• 35:44
  have a setting that people will put in that like will take into
• 35:47
  account their daily calories burned and then it will like
• 35:51
  subtract that from the number of total calories that they're
• 35:54
  supposed to hit and whatever. And I'm like, God damn it.
• 35:56
  I know, I know. It's like, on the one hand, I
• 35:58
  get it. But I'm like, no, no, no, you're
• 36:00
  throwing off my system here. You know what I mean?
• 36:02
  Because I like, I'll tell people like, you know, yeah, aim for
• 36:05
  1800 calories a day if you want to lose a little weight.
• 36:07
  And then they'll be like, OK, well, then my app told me that I
• 36:09
  burned 500 doing this throughout the day.
• 36:11
  So now I can go to 23. I'm like, no, no, no, no, no,
• 36:13
  no, no, no, no, no, no, We had it right first, OK?
• 36:15
  Don't let your app tell you things that I didn't tell you,
• 36:17
  OK? Ignore your stupid app.
• 36:19
  Listen to me. Intervening, I think they do
• 36:22
  that maybe to be like you want to be a net zero at the end of
• 36:24
  the day. If you're trying to lose weight
• 36:26
  and body fat and change your body composition, you actually
• 36:30
  want to get the mindset of I am in a calorie deficit and here's
• 36:33
  how far I am into that deficit. That's really valuable and just,
• 36:38
  yeah, take out that setting. It's going to screw you up and
• 36:40
  screw us up. And maybe it's just mainly me
• 36:42
  because I always, when I've done it, you know, when I track my
• 36:44
  own stuff, I don't factor that in.
• 36:46
  I'm just like, OK, I know about what I'm going to burn
• 36:48
  throughout the day. This is my maintenance and I
• 36:50
  know how much I need to eat. Like I'm not factoring in having
• 36:52
  the app say you burn 330 calories in this workout.
• 36:55
  So now boost your eating. No, no, no, no.
• 36:57
  Have a cookie. Have a cookie?
• 36:58
  Yeah. Yeah, exactly.
• 36:59
  You earned. 2 for one doughnut at the gas tank, correct?
• 37:02
  Correct. Yeah.
• 37:03
  Exactly. So whatever.
• 37:05
  That's fun. We're good.
• 37:07
  Hey, if you guys listen to this, please, as soon as you get done
• 37:11
  with this episode, send us a text that our studio number and
• 37:15
  tell us what you guys want to hear next or e-mail me
• 37:18
  phil@sodafitness.com or e-mail Sean.
• 37:21
  Sean, don't. Freak, e-mail me.
• 37:23
  He loves emails and technology. And texts.
• 37:26
  Just come in, you know where to find me.
• 37:27
  Just come in here and say it to my face, yo.
• 37:29
  Sean. Yeah, yeah.
• 37:31
  All right. Hey, thank you guys for
• 37:32
  listening. We'll see you on the next one.
• 37:33
  All right. Peace love you.