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Running Is The Worst Way To Lose Fat! And Other Gym Questions Answered · Total Barnage

• 0:00
  SPEAKER_01: Welcome back to Total Barnage.
• 0:01
  SPEAKER_01: Welcome back to another episode.
• 0:03
  SPEAKER_01: Today, Charlotte and I are going to discuss some of the most common questions that we've got in the gym, in our PT sessions, and in classes recently.
• 0:15
  SPEAKER_01: And we're going to go through some of the questions and provide some solutions.
• 0:21
  SPEAKER_00: It's like a sit-down with some doctors.
• 0:24
  SPEAKER_00: Exactly.
• 0:25
  SPEAKER_00: But we are not doctors or trained medical professionals.
• 0:28
  SPEAKER_01: No, we're not.
• 0:28
  SPEAKER_01: We're just some people with a bit of experience and having people in real life come to us and voice their concerns about themselves and their training techniques and mainly if they can uh have quicker results and if there's a if there's a shortcut.
• 0:43
  SPEAKER_00: Can I take the red pill or the blue pill?
• 0:46
  SPEAKER_01: Neither.
• 0:47
  SPEAKER_01: Take some more protein.
• 0:49
  SPEAKER_00: Yes, take it all.
• 0:50
  SPEAKER_01: Well, let's get into the first one.
• 0:52
  SPEAKER_01: The first one is uh about losing grip strength.
• 0:58
  SPEAKER_01: So it is when you load up the barbell, um, and let's say you're doing something like an RDL, a Romanian deadlift, and you get to a point where your grip strength gives out um before your legs start to tire.
• 1:13
  SPEAKER_01: And basically, what do I do?
• 1:15
  SPEAKER_01: Because it's my forearm, it's basically a forearm workout now.
• 1:18
  SPEAKER_00: Gutted.
• 1:19
  SPEAKER_01: And I'm having a nightmare because I want my legs to get strong, but it's limited by my how much that my hands can hold on to.
• 1:25
  SPEAKER_00: Forearm pump go crazy.
• 1:28
  SPEAKER_00: Yes, there are lots of solutions for this, aren't there, Charles?
• 1:30
  SPEAKER_00: Yeah.
• 1:31
  SPEAKER_00: We have we provide plenty here at Barn Gym where you should come and join one of our classes where we can show you how to do that.
• 1:38
  SPEAKER_01: But for now, we'll give it to you in word form.
• 1:40
  SPEAKER_00: Word form.
• 1:41
  SPEAKER_01: Charlotte, what do you reckon?
• 1:42
  SPEAKER_01: So, yeah, grip strength is a limiting factor in my leg day.
• 1:45
  SPEAKER_01: What should I do?
• 1:47
  SPEAKER_00: So, first thing I would opt for with a client who is newer to lifting, I would actually always go for chalk first because if they're new and they're still kind of building up their strength in weights, and the weight isn't like a really significant amount, but obviously it's too much for their grip strength.
• 2:05
  SPEAKER_00: I would want them to better their grip strength so they've then have a bit more strength in their grip.
• 2:11
  SPEAKER_00: So by using chalk, it basically stops the bar from slipping through your hands.
• 2:15
  SPEAKER_00: So sometimes you might think it's your grip strength, but actually, it's like your hands just got a bit sweaty, and it basically the bar's not gonna spin around or slide in your hand when you've got the chalk, it just keeps it nice and dry, and you you feel like you can hold on to it for a lot longer.
• 2:30
  SPEAKER_00: Um, pros and cons of chalk, Charles.
• 2:33
  SPEAKER_01: I would say, well, the pros is it helps, as you said, it is you know, if you struggle from clammy hands and you're sweaty in the gym, and especially in the gym that arms are sweaty.
• 2:45
  SPEAKER_01: Ben's given us a signal that he's already got clammy hands.
• 2:48
  SPEAKER_00: Ben's very nervous today.
• 2:50
  SPEAKER_01: Um well, okay, so pros is it's helpful for your grip strength, right?
• 2:56
  SPEAKER_01: Um con, and as you say, it is still having some sort of that feel of the bar and how it's supposed to be.
• 3:04
  SPEAKER_01: Cons is in the gym that I go to, you're not allowed chalk.
• 3:08
  SPEAKER_01: Really?
• 3:08
  SPEAKER_01: It says you're not allowed chalk, they don't allow it.
• 3:10
  SPEAKER_01: Damn, I think actually messy, aren't they?
• 3:13
  SPEAKER_01: Yeah, and I think you know, especially the gym that I go to, it's very weight lifting, like heavy.
• 3:17
  SPEAKER_01: And so that is like a practical issue, is like some gyms just won't allow chalk.
• 3:21
  SPEAKER_01: Yeah.
• 3:21
  SPEAKER_01: Because it can get everywhere and it's messy.
• 3:24
  SPEAKER_00: I was about to say liquid chalk.
• 3:25
  SPEAKER_00: Well, there is yeah, liquid chalk.
• 3:27
  SPEAKER_00: Yeah, don't go carry around your little climber, your little climber, climber's pouch and dipping your fingers in there.
• 3:32
  SPEAKER_00: That's weird.
• 3:33
  SPEAKER_01: What are you talking about?
• 3:34
  SPEAKER_01: Are you talking about liquid chalk?
• 3:36
  SPEAKER_01: Are you talking about rock climbing chalk?
• 3:38
  SPEAKER_00: My go-to some some gyms do just have like the bowls of chalk, like gymnasius.
• 3:43
  SPEAKER_00: Um, but the main one that people go for now is liquid chalk.
• 3:48
  SPEAKER_00: Um, sometimes you still get a liquid chalk explosion, like it looks a bit dodgy, and if it goes out, it will then cause a nice like white strip on the floor or a splodge on the floor.
• 3:58
  SPEAKER_00: Um, but yeah, cons, it's messy.
• 4:00
  SPEAKER_00: I think also for some people who potentially like might have a bit of eczema or something, it is very, very dry, it will really dry out your hands, like it's it's that's what it's supposed to do.
• 4:09
  SPEAKER_00: Um, so you know, if you don't like that dry kind of feeling, if you're someone who's a bit um sensitive to sensory yeah, the sensory sensors I sense some of that.
• 4:23
  SPEAKER_00: Maybe it can make you feel a little bit and then if you've if your skin gets irritated easily, sometimes that can um irritate them a bit.
• 4:31
  SPEAKER_00: But it is it's a really good thing, especially when you are starting out, because it is important to have grip strength.
• 4:36
  SPEAKER_00: Grip strength is one of the indicators of longevity in life.
• 4:39
  SPEAKER_01: But the interesting thing about grip strength being an indicator of longevity, and if you do listen to a lot of health and longevity like podcasts, that will be one of the main you know, talk about VO2 max, they talk about grip strength.
• 4:52
  SPEAKER_01: Sometimes it's a bit of an indicator that actually comes not necessarily from that means you should improve your grip strength, to actually wait, hold on.
• 5:01
  SPEAKER_01: What happens to get stronger grip strength?
• 5:04
  SPEAKER_01: It's that you're just lifting weights.
• 5:06
  SPEAKER_01: Yeah, so it's kind of it's it's a bit of a red herring about like, oh, it's surely the solution is just to improve my grip strength, so I should hang off a bar a lot.
• 5:15
  SPEAKER_01: But actually, it's just the people that have strong grip strength, yeah, they are just lifting weights.
• 5:20
  SPEAKER_00: People who train, yeah, literally like yeah, same with like uh leg strength as well.
• 5:25
  SPEAKER_00: Like if you've got strong thighs, you live longer.
• 5:27
  SPEAKER_00: Well, that's just because you're trading in time.
• 5:29
  SPEAKER_00: Yes, it's good to have density and legs.
• 5:31
  SPEAKER_01: Thick thighs save lives, literally, literally.
• 5:35
  SPEAKER_01: Um so okay, so chalk, liquid chalk.
• 5:38
  SPEAKER_01: I'm sure you can just buy it on Amazon, they're probably relatively cheap, right?
• 5:41
  SPEAKER_01: So cheap.
• 5:42
  SPEAKER_01: Um, and you give your hands a good like whisk together, and then and then you're ready to go, right?
• 5:47
  SPEAKER_01: Yeah, you're ready to go.
• 5:48
  SPEAKER_00: Easy peasy pickly pie.
• 5:50
  SPEAKER_01: Um other solutions for grip strength.
• 5:53
  SPEAKER_01: So you've mentioned straps.
• 5:55
  SPEAKER_01: I guess before we get onto straps, we can talk about how to grip the bar in a different way without using any equipment.
• 6:04
  SPEAKER_01: Charlotte, explain what you are doing with your hands for those that are not watching the.
• 6:09
  SPEAKER_00: They call this the hook grip.
• 6:11
  SPEAKER_00: So, say you have a barbell.
• 6:15
  SPEAKER_00: This is the barbell.
• 6:17
  SPEAKER_00: Okay.
• 6:17
  SPEAKER_00: Ooh, this is gonna be harder.
• 6:19
  SPEAKER_00: Okay, you hold this.
• 6:21
  SPEAKER_00: So with the barbell, you're gonna wrap your hands around the bar.
• 6:24
  SPEAKER_00: Now, regularly, you just kind of hold it like that.
• 6:27
  SPEAKER_00: Zoom in on this one then.
• 6:29
  SPEAKER_00: And then when you're doing hook grip, you put your thumb underneath your hands and your fingers lock your thumb in like that.
• 6:36
  SPEAKER_00: Now, again, pros, it's really good.
• 6:40
  SPEAKER_00: Arms just die.
• 6:42
  SPEAKER_00: Um, pros, again, it strengthens up your grip, and you will notice a huge difference in how much longer you can grip the bar or dumbbell for.
• 6:50
  SPEAKER_00: Uh, cons, sometimes it feels a bit weird on your thumb.
• 6:53
  SPEAKER_01: And if you are lifting heavy, I mean Guy's done it before.
• 6:56
  SPEAKER_01: He has said that he has just ruined his thumb.
• 6:58
  SPEAKER_00: Yeah, exactly.
• 7:00
  SPEAKER_00: You get there's there's definitely some sort of risk of like dislocating your thumb, isn't there?
• 7:05
  SPEAKER_00: Pulling out with that kind of pressure.
• 7:07
  SPEAKER_01: Yeah.
• 7:07
  SPEAKER_01: I've never tried it, I've never gone towards it.
• 7:09
  SPEAKER_00: Power lifters love it.
• 7:10
  SPEAKER_00: Also, alternating grip on that.
• 7:14
  SPEAKER_01: That's my go-to without straps.
• 7:16
  SPEAKER_01: Yeah, is having one hand over as you would normally do, and then one hand going under alternating.
• 7:23
  SPEAKER_01: Yeah.
• 7:23
  SPEAKER_00: For the boot for the grip, all right?
• 7:26
  SPEAKER_00: Like a guitar.
• 7:27
  SPEAKER_00: Ding ling ling ling.
• 7:28
  SPEAKER_00: Um, kind of, yeah.
• 7:30
  SPEAKER_00: Kind of is, isn't it?
• 7:32
  SPEAKER_00: Uh pros of that, hold bar for longer.
• 7:35
  SPEAKER_00: Cons over time, if you keep using the same uh hand facing one way, the same face the other, it can potentially cause imbalances.
• 7:42
  SPEAKER_00: So just make sure you're switching it up a bit.
• 7:44
  SPEAKER_00: Switching up a bit.
• 7:45
  SPEAKER_01: And it might also feel a little bit unbalanced to start with.
• 7:48
  SPEAKER_01: Yeah.
• 7:48
  SPEAKER_01: If you first do it, like there is going to be you're obviously gripping, also, you might be gripping it, unless you're gripping in exactly the middle of your palm, one side is going to be further to the outside of the bar than the other because one thumb is closer to the centre, and then the other thumb is closer to the edge.
• 8:05
  SPEAKER_01: You get the people lifting the bars and going, and then it will actually be like literally, yeah, you won't be as close to the bar.
• 8:11
  SPEAKER_01: Like a wobbly seat.
• 8:12
  SPEAKER_01: Okay, so that is, yeah, that's kind of my favourite.
• 8:14
  SPEAKER_01: I like, you know, one hand over, one hand under.
• 8:18
  SPEAKER_01: Um and you know, don't don't mess about with anything else.
• 8:21
  SPEAKER_01: Yeah, exactly.
• 8:22
  SPEAKER_01: And it's it's all good.
• 8:24
  SPEAKER_01: And then there's straps.
• 8:25
  SPEAKER_00: Straps, we've got grips, possibilities are endless.
• 8:28
  SPEAKER_00: It's true, actually, yeah, there's more.
• 8:30
  SPEAKER_00: So many different, so many different things.
• 8:32
  SPEAKER_00: But the the most basic thing to move up from then are straps.
• 8:36
  SPEAKER_00: So when it gets to a point where you are lifting a silly amount of weight, sometimes, you know, it doesn't matter if you're doing an alternating grip, unless you are a proper power lifter, you're gonna just want to go for go for the straps.
• 8:47
  SPEAKER_00: If you if you're trying to kind of build up density in your lower half, just build up your overall kind of strength, straps are always gonna really help.
• 8:54
  SPEAKER_00: Um, you've got you've got the basics where it's just like the kind of what would you call it?
• 8:58
  SPEAKER_00: Like a just a loop.
• 9:00
  SPEAKER_00: A loop.
• 9:00
  SPEAKER_00: A loop where it's like a kind of wrap it around a little bit, don't you?
• 9:03
  SPEAKER_00: Yeah.
• 9:04
  SPEAKER_00: And they're good.
• 9:04
  SPEAKER_00: Uh they can be a bit confusing at the start if you're not used to kind of using them.
• 9:09
  SPEAKER_00: Um another really good one are like uh bear grips.
• 9:12
  SPEAKER_00: You can call them bear grips, but they're just kind of like rubber grips.
• 9:15
  SPEAKER_00: It's like a a smaller kind of like rubber tongue instead of a long kind of like a long tape, isn't it?
• 9:24
  SPEAKER_01: Oh, I see what you mean.
• 9:24
  SPEAKER_01: Yeah, yeah, yeah.
• 9:25
  SPEAKER_01: Yeah, you've got an extended glove.
• 9:27
  SPEAKER_00: Yeah, exactly.
• 9:28
  SPEAKER_00: And it kind of comes under and then you do a little awkward loop around hand.
• 9:32
  SPEAKER_00: And it's basically just like using straps.
• 9:35
  SPEAKER_00: Um, and I mean there's plenty more.
• 9:36
  SPEAKER_00: You can get things that just kind of protect your calluses as well, because some people it's not the grip strength, it's just the pressure that it pushes into their kind of skin that they don't like.
• 9:44
  SPEAKER_00: Yeah, um, so yeah, there's lots of things.
• 9:46
  SPEAKER_00: I mean, we could talk for about 20 minutes about them because there are just so many options.
• 9:50
  SPEAKER_00: Hook grips as well, possibilities are nice.
• 9:53
  SPEAKER_01: But I guess the bot the bottom line is that you don't there might be stuff you might want to improve your grip strength specifically, yeah.
• 10:01
  SPEAKER_01: Um, which you know you can probably do like with your heavy compound lifts, like if you're lifting a a barbell um or something similar, like a trap bar, you could just use, you know, don't use straps for your warm-ups, yeah.
• 10:12
  SPEAKER_01: Use them for your heaviest weights, and so you're still you're not avoiding your grip, grip strength.
• 10:17
  SPEAKER_01: I would say, you know, I'm I wouldn't do a lot of upper body training, but something like a lap pull-down, would you ever think to use is it worth using straps on that, or do you think part of that movement is grip?
• 10:31
  SPEAKER_00: Yeah, I wouldn't say with a lap pull down, especially it really depends what you're trying to get out of it.
• 10:37
  SPEAKER_00: If you're trying to use it to strengthen up your lats, really it's not about the grip, it's about engaging your lats.
• 10:44
  SPEAKER_00: So I I don't like using straps for them.
• 10:47
  SPEAKER_00: I've done that before, and I mean I've got dodgy shoulders, but it's like pulled my shoulder out a bit when I I've gone really heavy.
• 10:52
  SPEAKER_00: But just actually hooking your hand over and not putting your thumb around, because once you get that thumb engaged, that is when that forearm is gonna kind of take full force and it's gonna, you know, you're really using like the forearm strength for the grip.
• 11:05
  SPEAKER_00: So actually, I I encourage clients like say you're doing lap pull down or like a single arm or a row or anything, um having your hand just hooked over like that.
• 11:13
  SPEAKER_00: Yeah, and your thumb over the top, thumb over the top, yeah, thumb under the bottom, same with hanging on a bar, you know, doing knee raises.
• 11:20
  SPEAKER_01: Yeah, I think it's always good just to have it over the top, just hook yourself, help yourself out.
• 11:24
  SPEAKER_01: Yeah, um, but yeah, you know, you'll you'll naturally your grip strength will naturally develop as you are lifting more weights if you are carrying dumbbells around the gym, if you are doing more barbell work, more compound lifts, your legs will get to a point where they'll be stronger than your grip strength, and then that's when you can then transition to changing the grip format or adding in a bit of supplementation assistance, steroids.
• 11:52
  SPEAKER_00: Yeah, that's what you're gonna stop watching.
• 11:54
  SPEAKER_00: That's when you start injecting.
• 11:56
  SPEAKER_00: Yeah, actually.
• 11:57
  SPEAKER_00: That won't help your grip strength, I promise.
• 11:59
  SPEAKER_00: Um, I know that.
• 12:00
  SPEAKER_01: Okay, Charlotte.
• 12:02
  SPEAKER_01: Uh next one, one that you've had from your client today.
• 12:06
  SPEAKER_00: Yeah, so this was this is a bit of a not a niche, uh like, but this isn't kind of like the most commonly asked thing, but it is quite a good one to kind of discuss on here because a lot of people do get really confused by this.
• 12:19
  SPEAKER_00: So my lovely client Katie uh is always on the ball, but she was saying She's what?
• 12:25
  SPEAKER_00: She's always on the ball with the nutrition.
• 12:27
  SPEAKER_00: She's good, she's good with her stuff, right?
• 12:28
  SPEAKER_00: And she's really, you know, she's knuckling down and she's on a bit of a weight loss journey at the moment.
• 12:33
  SPEAKER_00: She just wants to kind of recomp her body a bit.
• 12:35
  SPEAKER_00: So she's been really good with nutrition recently.
• 12:37
  SPEAKER_00: But she mentioned that on Thursday she's going to meet her dad after our session for an ice cream, and she was really stressing about that.
• 12:43
  SPEAKER_00: She was like, Oh, you know, I know it's a bit counterintuitive, isn't it?
• 12:45
  SPEAKER_00: She and I was like, Well, it's not really, you can still fit that into a macro.
• 12:48
  SPEAKER_00: It's like it's not ideal, but you you can calorie bank and fit that within your day.
• 12:53
  SPEAKER_00: Now, Katie for her lifestyle is on pretty low calories, so she's on 1400, so it's pretty low, but she also is sedentary, so there's a reason for it.
• 13:04
  SPEAKER_00: I promise I don't just put people in horrible, horrible.
• 13:07
  SPEAKER_00: You've never put anyone on 49.
• 13:09
  SPEAKER_00: Um, but it works for her, and Dave says she's fine.
• 13:13
  SPEAKER_00: But yeah, when it comes to wanting little extra treats, she was saying she wanted a double Mr.
• 13:17
  SPEAKER_00: Whippy with a flake.
• 13:18
  SPEAKER_00: Now we've looked that up, and I think the maximum it will be is about 300 calories.
• 13:24
  SPEAKER_00: Maximum, I think it varies, but a double Mr.
• 13:26
  SPEAKER_00: Whippy cone with a cadre flake typically contains between 190 and 312 calories.
• 13:32
  SPEAKER_00: It's just such a broad range.
• 13:34
  SPEAKER_00: I know, isn't it?
• 13:35
  SPEAKER_00: Specifically, a double twin cone often averages around 229, about 230 calories.
• 13:40
  SPEAKER_00: Okay, it's actually not too bad.
• 13:41
  SPEAKER_00: So I was like, she was like, how do I I can't I can't fit that in that I maybe I tell you about my meals?
• 13:46
  SPEAKER_00: And I said, Well, you actually could like you know, if you want to bank say almost 400 calories, right?
• 13:53
  SPEAKER_00: To 250 calorie meals, that's actually easier said, no, done than it seems.
• 14:01
  SPEAKER_00: Easier done than easier done than said, and then a 500-calorie meal so you can have a bigger meal later on in the day if that's where you kind of find yourself being the most hungry.
• 14:09
  SPEAKER_00: Then you've got that what almost 300 calorie ice cream, and well, just under, you can have about 250 calories or just over 200 calories for a little snack as well.
• 14:19
  SPEAKER_00: So it's actually really easy.
• 14:20
  SPEAKER_00: And she was like, What the hell do I have in a 250 calorie meal?
• 14:24
  SPEAKER_00: And I said, Well, you're asking the right person because at the moment that's basically what I'm having for some of my meals.
• 14:29
  SPEAKER_00: So you can easily make a pretty voluminous meal for 250 calories that's high in protein.
• 14:35
  SPEAKER_00: So having like what is it, 200 grams of chicken is 200 grams of chicken would get you 60 grams of protein.
• 14:42
  SPEAKER_00: 60 grams of protein.
• 14:43
  SPEAKER_00: So if you are someone who struggles to get protein in in a day, 60 grams of protein, most people need to get about 100 or just over 100 grams of protein, if not more.
• 14:52
  SPEAKER_00: So 60 grams of protein in a chicken breast.
• 14:55
  SPEAKER_00: You could even have that in your more calorie-dense meal later on in the day.
• 14:58
  SPEAKER_00: But a little bit of chicken in that meal is going to take up most of the calories for the 250 calorie meal.
• 15:04
  SPEAKER_01: Yeah, it wouldn't be it wouldn't be as much as 200 grams.
• 15:06
  SPEAKER_01: I mean, that'll probably be about 250 calories.
• 15:09
  SPEAKER_00: A little bit less.
• 15:10
  SPEAKER_00: Maybe like 150 grams or 130 grams of chicken, right?
• 15:13
  SPEAKER_00: Then you bulk it out with calorie, not calorie dense, opposite, calorie sparse.
• 15:20
  SPEAKER_00: My brain is really not working today, guys.
• 15:22
  SPEAKER_00: Yeah, please excuse me.
• 15:23
  SPEAKER_01: Nutrient and macro dense.
• 15:25
  SPEAKER_00: Yeah, nutrient densless, uh, no, macro, calorie denseless uh salad leaves or veg.
• 15:31
  SPEAKER_00: So, for example, with me, I'll have like 150 grams of iceberg lettuce and then 100 grams of asparagus, and that is that is probably under, well, well, about under what's definitely under 150 grams, under 50 calories, but you can make it work if you track stuff on my fitness pal, and that will be your best friend.
• 15:50
  SPEAKER_00: But there is a lot of veg, you just you just need to bulk out the rest of the plate with kind of high volume, low-calorie veg, and you've got a 250 calorie meal.
• 16:00
  SPEAKER_00: And if especially when the weather's warm like this, that you'll feel reasonably satiated if you've you know you've got a lot of fibre in there, you've got your protein, it it will it will do, I promise.
• 16:11
  SPEAKER_01: And then if you drink lots of water, yeah, you also won't be as hungry.
• 16:15
  SPEAKER_00: Exactly.
• 16:15
  SPEAKER_00: Drink hella water, maybe use a little bit of hot sauce for for for to season it because you know it's super low calorie, and you can get really low-calorie mayo as well.
• 16:23
  SPEAKER_00: Like the I mean it's not it's not ideal with that lighter than light, all it's a weird, weird look to it.
• 16:28
  SPEAKER_00: Um, or even 70% less fat salad cream by Heinz.
• 16:32
  SPEAKER_00: That stuff's good.
• 16:33
  SPEAKER_00: I was never a salad cream person before I most of my night salads.
• 16:37
  SPEAKER_00: Yeah, salad nor salad cream.
• 16:40
  SPEAKER_00: Yeah, like a like a bit of a bit of tangy salad cream, but anyway, yeah, easy, easy to do.
• 16:45
  SPEAKER_00: Um, even a like a small bowl of oats will be under 250 calories, so it's just it's just what you do with it.
• 16:52
  SPEAKER_01: Yeah, and I think I think there's you know, there's different ways around it still.
• 16:55
  SPEAKER_01: It's kind of like you can either try and fit them in in the day, yeah, right, where you are saying, okay, today actually I'm you know I'm not going over 1400 calories, and then it might seem a little bit difficult for one day, but obviously you're not, you know, the the aim is not to not have ice cream every single day.
• 17:13
  SPEAKER_01: Right, it's kind of just a treat.
• 17:14
  SPEAKER_01: So, how do you plan for that?
• 17:15
  SPEAKER_01: But then also you can balance out other days if you wanted to go over one day, you can then make sure you're under another day, and over the week it balances out.
• 17:26
  SPEAKER_01: Next one, and this is something that I was um asked or more, just like came across today.
• 17:32
  SPEAKER_01: It is about shoes and what shoes to wear.
• 17:36
  SPEAKER_01: So, one of one of my clients, uh new ish clients, he's he's doing a cracking job, Tommy.
• 17:42
  SPEAKER_01: Um legend.
• 17:43
  SPEAKER_01: Tommy kept rocking up with like he had this pair of Brooks running shoes that he had from years ago, and like great pair of shoes, but he has worn the hell out of them, like they were looking uneven stuck.
• 17:56
  SPEAKER_01: So you could do like a kind of like the whatchamacallit test, you just kind of bend the shoes, turn them into barefoot.
• 18:03
  SPEAKER_01: And he's got no, yeah, it's literally like I've got you've got minimalist, you know, shoes on.
• 18:07
  SPEAKER_01: And he's like, No, no, these are actual running shoes.
• 18:09
  SPEAKER_01: Oh no, and so I said to him, because he wanted to get and like improve his running, and I said, mate, just go, you know, get a new pair of shoes.
• 18:17
  SPEAKER_01: And he's like, what should I get?
• 18:18
  SPEAKER_01: And I said, go get your your running gate tested, get on a treadmill, go to a running specific shop.
• 18:24
  SPEAKER_01: He ended up going to one in Edinburgh, which was they actually put him in like a little box, and he stands in there and they do a 3D like kind of I don't even know, they do little sensors and a 3D model of his feet, and then see what shoe size he is.
• 18:41
  SPEAKER_01: Pressure sensors under his feet as well.
• 18:43
  SPEAKER_01: Must be.
• 18:44
  SPEAKER_01: Maybe yeah.
• 18:44
  SPEAKER_01: So you see, it's like if he's got like an arch.
• 18:46
  SPEAKER_01: It's an interesting one.
• 18:47
  SPEAKER_01: I'd have to look it up to be honest, because I think the whole purpose, what I've grown up with, is you get on the treadmill, yeah, and the person at the running shot tells you how your feet land, and then that determines, you know, that determines what you you know, which which shoes you wear.
• 19:02
  SPEAKER_01: Because for me, like I've got very high arches, but as soon as I land, they collapse.
• 19:09
  SPEAKER_00: Really?
• 19:10
  SPEAKER_01: So that's what I don't know what it's like now because I've kind of worked on them.
• 19:14
  SPEAKER_01: But the way that my arches are when still compared to when I'm like rocking back and forth when I'm running, um, alas, basically, he has just he's just gone and got a new pair of shoes.
• 19:23
  SPEAKER_01: Uh pair of he went for Brooks Ghost 17s.
• 19:27
  SPEAKER_01: Great pair of shoes, fantastic.
• 19:28
  SPEAKER_00: That's a great trainers.
• 19:29
  SPEAKER_01: Um, you know, he's very he's very happy, he's come into come into the gym with his new shoes.
• 19:33
  SPEAKER_01: I've commented on his new shoes.
• 19:35
  SPEAKER_01: And the first lift that we were doing, apart from doing core, because it's now his entry to every session, he wanted to improve his core.
• 19:42
  SPEAKER_01: And I said, right, before we do anything else, we do our warm-up and then we do core.
• 19:46
  SPEAKER_01: Prime.
• 19:46
  SPEAKER_01: And then we finish with core.
• 19:48
  SPEAKER_01: Um, and once we'd done that, we were doing some Romanian deadlifts, and he was wearing his spongy running shoes.
• 19:55
  SPEAKER_01: Get your shoes off, pal.
• 19:56
  SPEAKER_01: And I said, mate, take the shoes off and just like lift in your socks.
• 20:00
  SPEAKER_01: He's like, What?
• 20:00
  SPEAKER_01: But they're like, they're new.
• 20:03
  SPEAKER_01: I said, they're cool, they're cool, and they're great for running.
• 20:07
  SPEAKER_01: They are not good for lifting, uh, especially the standard of shoes now, like easy running shoes.
• 20:12
  SPEAKER_01: The stack height is so high that it's not even like your standard trainer that's gonna cause you a little bit of instability.
• 20:18
  SPEAKER_01: You are nowhere near the ground.
• 20:19
  SPEAKER_00: You're standing on a wall.
• 20:21
  SPEAKER_00: You would yeah, you get people coming coming to the strength classes with hawker bond eyes on, and you're like, take them off! You do not need to be four inches taller.
• 20:29
  SPEAKER_01: So it's like, yeah, for lifts, things that you want to have contact with the ground and when you want stability, especially when you're gonna be like squatting, yeah, um, anything really that you're going to any sort of like depth and you want feel, flat shoes.
• 20:43
  SPEAKER_01: Flat shoes flat shoes is good, don't wear running shoes.
• 20:46
  SPEAKER_00: And you don't have to invest in like like yes, Metcons, Rubot Nanos, like all those kind of lifting shoes are great, but you don't have to invest in those.
• 20:55
  SPEAKER_00: If you do want to invest in them, go on to Vintage.
• 20:57
  SPEAKER_00: I got a pair of Metacons for 30 quid.
• 20:59
  SPEAKER_00: Uh pretty much.
• 21:01
  SPEAKER_00: Honestly, mega.
• 21:02
  SPEAKER_00: Um, but if you don't want to invest in them, if you've got a pair of vans or Converse or anything flat, like even like Air Force, like we say.
• 21:08
  SPEAKER_01: Yeah, you're saying you wear Air Force to the gems.
• 21:10
  SPEAKER_00: Yeah, sometimes.
• 21:11
  SPEAKER_00: Like it as long as it's got a nice, they've got a pretty wide base on them and they're just flat.
• 21:15
  SPEAKER_00: You can make good contact with the ground, they're good.
• 21:17
  SPEAKER_00: Because I think one of the biggest issues is again with running trains as well, like, regardless of if of if they're um like big, big, spongy ones or just kind of regular running trains, like a like a pegasus, right?
• 21:29
  SPEAKER_00: Yeah, yeah.
• 21:29
  SPEAKER_00: Um, they've got they're designed to rock you onto your toe.
• 21:33
  SPEAKER_00: They're designed to go like push you forward onto your toe.
• 21:36
  SPEAKER_00: So you'll see a little a lot of people squatting, and they end up kind of looking like Michael Jackson, going like their knees kind of go like that.
• 21:43
  SPEAKER_00: And you don't you don't want that.
• 21:45
  SPEAKER_00: You want to be able to kind of sit in between your legs in that squat.
• 21:49
  SPEAKER_00: You don't want to be kind of whoa, going forward, or when you're doing a deadlift, it pushes you forward, and then that you get the load on your lower back.
• 21:56
  SPEAKER_00: And I like I explain this quite a lot in classes, um, but it's it's important.
• 22:00
  SPEAKER_00: people go, well, why can't I wear my running shoes?
• 22:02
  SPEAKER_00: And you've got the incivility kind of part of it.
• 22:04
  SPEAKER_00: And then also, you know, you're rocking onto your toes, doing a little hee hee.
• 22:09
  SPEAKER_01: And actually that's that's an interesting that's an interesting point.
• 22:13
  SPEAKER_01: Not that you're not that everyone's going to go around do Michael Jackson impressions in the gym.
• 22:17
  SPEAKER_01: But the difference between being because you might think oh I'm being pushed onto my toes but isn't that the same as just getting more depth because my heels are raised because like weightlifting shoes they have a you know a slant and you're able to your heels raised to get more depth but obviously the force.
• 22:36
  SPEAKER_01: Permanent slant yeah you are you are putting the force through the right parts of your feet with the weightlifting shoes you should not be going onto your toes.
• 22:43
  SPEAKER_01: Yeah and they're wide and flat and steady whereas runnings are like running running are like brun and then a little bit rocky rocky spongy you know the weightlifting you've got an elevated heel but then it's gonk flat there's there's also a case to be made for running shoes where if you are walking around in them you are wearing them as in like wearing on the bottom on the sole them differently to if you are running and so it might actually impact how beneficial they are and good are they are for you for your actual running as well.
• 23:17
  SPEAKER_01: Yeah but because if if one start part of the shoe starts to wear out because you walk differently and you run differently to that then they're not going to serve the purpose.
• 23:26
  SPEAKER_01: Running shoes are for running lifting shoes are for lifting and if you know if you are allowed to just wear socks in the gym get your toes out mate then great.
• 23:37
  SPEAKER_01: But if not yeah converse vans any flat shoe is is pretty good.
• 23:42
  SPEAKER_00: Please don't wear crocs crocs don't wear crocs why I love crocs crocs are great just don't wear them in the gym it's not cool.
• 23:51
  SPEAKER_00: Kind of begging for attention at that point yagging for it your gym crocs.
• 23:57
  SPEAKER_00: You're dying for it okay we've got one one more let's keep it keep it short short and sweet short and sweet have you got one on your mind I mean the the grip strength and the flat shoe I think are the most kind of prevalent ones I guess another really really good one is like not a really really good one so I want to lose weight okay cool I'm gonna just up my energy expenditure I'm I'm gonna go for some more runs do you think that's a good idea what's your two piece on this two pence two piece so okay so yeah scenario is yeah you want you want to lose weight running burns calories therefore it's good for losing weight.
• 24:38
  SPEAKER_01: Yes um first of all it's like do you actually want to lose weight is it losing weight the thing that you know you want to do or is it a change in body composition how you see yourself is it confidence is it that you you do need to just have more kind of active healthy lifestyle yeah um but if we were to just stick with running for losing weight purely for fat loss it's a it's not a great way to lose weight.
• 25:08
  SPEAKER_00: And this is from a runner as well.
• 25:09
  SPEAKER_01: And yeah and I would never and I've got into traps and it might have been a reason why I got a stress fracture a couple of years ago was because I don't know at the time it might have been an increase in mileage an increase in load.
• 25:21
  SPEAKER_01: Yeah.
• 25:21
  SPEAKER_01: So you've got to build up naturally like you might not be able to develop an increase in the same way with mileage and running as you would like in the gym yeah because of the impact.
• 25:32
  SPEAKER_01: So you know your tendons and your joints take a lot longer than your fitness and then also take a lot longer than anything else you do like low impact wise.
• 25:40
  SPEAKER_01: You have to be patient with it.
• 25:42
  SPEAKER_01: But I've got into I've got into the trap before of thinking okay well I'll just put myself in a bit of a calorie deficit and then I'll be able to get leaner and it'll be great.
• 25:54
  SPEAKER_01: But there's a couple of things of it one is that you probably won't have as much energy for the actual you need energy for the running is taking energy right that's why energy that's why you might lose you know calories it puts you into a deficit yeah like that's you know running but then also so you might not have energy to do the running itself but then afterwards you will then eat back more than you burn especially if you go for a 30 minute run which you are not burning more than unless it's a seriously hard session you're still not burning more than 350 to 400 calories max and what do you think so hungry which you know if it's 312 calories um that is a double cone Mr Whippy with a double Mr Whippy flake with maybe two flakes.
• 26:41
  SPEAKER_01: With maybe two flakes so think like yeah 30 minute run Mr.
• 26:45
  SPEAKER_01: Whippy cone but doesn't actually replenish the stores that you need to replenish.
• 26:50
  SPEAKER_01: No you have not earned that Mr Whippy cone you have but then you're also going to have your dinner and everything else as well so yeah don't don't feel like running it might it it will probably do the job of helping you lose weight yeah um but if you are solely just counting the amount of calories especially on your watch which might not be correct to then lose weight uh it is probably not the best best thing.
• 27:16
  SPEAKER_00: A better option Charlotte would be well a better option is at the end of the day you know how how much more time do we spend kind of eating and doing non-exer uh exercise related movement so like like not going to the gym basically how much more time do we have in a day where we're eating and we're kind of being sedentary so a lot more time than maybe the the hour or two hours that you've taken to go and work out right so the best way of doing it is is controlling your calories another way which is reducing them and then yeah and having maybe walking as well a lot of walking that's what I was I was going to tee you up for steps but I've just landed you in a hole.
• 28:05
  SPEAKER_01: But yeah you no you're so right like it's so it's worth saying you know with the you're burning in a 30 minute session you are burning no more than let's say 350 calories that is you know it's not it's it's never gonna even get up to 20% of the calories that you burn for the day.
• 28:22
  SPEAKER_01: Yeah which begs the question like yeah what are you how are you burning the other 80 yeah um and it's really marginal like if you are doing it through exercise rather than day to day if you are getting up and walking for a few minutes or you are increasing your steps or you are just like dropping your calorie intake like on on weekends and and stuff like that.
• 28:46
  SPEAKER_01: So it's it's more having a look at the the big picture rather than yeah getting to a habit of just like earning the exercise or looking at it as a as a specific training out the fat.
• 29:00
  SPEAKER_00: Yeah like it like as great as like interval training and high intensity like it's really good for your respiratory system in terms of doing it as a tool for fat loss like if you're just constantly caning like HIIT workouts they're just gonna make you really hungry you're probably gonna be more tired than if you are kind of pairing that with the calorie deficit you you're probably just gonna like potentially injure yourself a little bit and just just from kind of you know burning the candle at both ends.
• 29:28
  SPEAKER_00: So the best way I not the best way we don't do that.
• 29:34
  SPEAKER_00: But I in my opinion one of the easiest ways to lose weight is just to up your like daily expenditure by doing low intensity stuff that like it's still gonna it's still good for you still good for like your cardiovascular system and stuff.
• 29:49
  SPEAKER_00: So yeah just like lower intensity like walking um and then just lowering those calories a little bit but like you know you you might have to eat a bit less but if you are super sedentary then you shouldn't be too hungry if you're not moving around a lot anyway.
• 30:02
  SPEAKER_00: Yeah.
• 30:03
  SPEAKER_01: And on the flip side it's really worth worth saying with sim uh symptoms and syndromes such as like red S, relative energy deficiency in sport.
• 30:17
  SPEAKER_01: Been through that one before when pretty much it is when you are not getting enough calories to sustain and maintain what the sport what your sport demands.
• 30:27
  SPEAKER_01: And so if you are someone that is performance based and this is where we would have very different lifestyles is the way that I would consume calories is very performance based which means that fueling I will probably overeat and overreplenish if I you know if if I can because if I were to underreplenish then there's a risk of like bone stress injuries any other injuries and then for more on the female side is you know hormones cycle hormone shifts and things like that.
• 30:57
  SPEAKER_01: And actually on the on the men's side it is kind of mess up your hormones and stuff as well.
• 31:00
  SPEAKER_00: And if you're constantly like I think that's a really important thing to talk about with girls especially like if you are constantly putting yourself in a mega calorie deficit and then you are literally just doing like ridiculous amounts of cardio ridiculous amounts of working out you lose your cycle it's not good to lose your period over prolonged period of time like it kind of sets you into almost like an early menopause which is not good for young girls like does that sound good at all no it doesn't sound good at all and it can reduce like reduce your like fertility and stuff like it it's not it's not good.
• 31:31
  SPEAKER_00: But that's I think that that's that's another podcast I really like a longer form podcast that maybe we can talk about that but yeah it's not good to lose period guys so just make sure you keep your body nice and low stress.
• 31:44
  SPEAKER_01: I think we shall we'll we'll wrap up there and on that note with you know if you have any questions um or anything that's come from this conversation or uh any questions any kind of suggestions for future episodes um we are more than happy to go through a whole episode of kind of QA or design a whole episode based on a specific topic like Charlotte the topic you just brought up can go into hella depth.
• 32:11
  SPEAKER_01: Yeah hella um but thank you very much for listening uh hopefully this was slightly valuable and uh you can go around and slap people in the face with chalk.
• 32:22
  SPEAKER_01: Sorry for the word garble all right and catch you on the next episode please like subscribe follow and share with a friend see you later catch you on the flip flop bye