Latest / The Driven Athlete / Warm-Up To Finish Workout Blueprint For Busy People | Ep 142

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Warm-Up To Finish Workout Blueprint For Busy People | Ep 142 · The Driven Athlete

0:00
SPEAKER_00: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what?
0:06
SPEAKER_00: This podcast is for you.
0:08
SPEAKER_00: This is the Driven Athlete Podcast.
0:11
SPEAKER_00: What's up, y'all?
0:12
SPEAKER_00: It's your man, Dr.
0:13
SPEAKER_00: Kyle.
0:14
SPEAKER_00: Welcome back to the Driven Athlete Podcast.
0:16
SPEAKER_00: This one we're going to be discussing like what a workout plan looks like.
0:21
SPEAKER_00: All right.
0:21
SPEAKER_00: Like an individual workout structure.
0:24
SPEAKER_00: Like how do you structure your workout?
0:25
SPEAKER_00: What should it look like?
0:26
SPEAKER_00: And then maybe a macro look of like, in general, a fitness plan.
0:30
SPEAKER_00: First thing I like to convey is that everyone's different depending on your goals.
0:35
SPEAKER_00: All right.
0:36
SPEAKER_00: Depends on what your goals are and what you want.
0:38
SPEAKER_00: Okay.
0:38
SPEAKER_00: Usually what I hear is people are like, I want to be able to work out without pain.
0:42
SPEAKER_00: I want to decrease my body fat percentage, improve my body composition.
0:46
SPEAKER_00: Okay.
0:47
SPEAKER_00: Um, and I want to get stronger.
0:48
SPEAKER_00: I want to get lean.
0:49
SPEAKER_00: I want to be muscular.
0:50
SPEAKER_00: I want to feel confident.
0:51
SPEAKER_00: I want to be, I want to feel good and more energy, more endurance, all those things.
0:57
SPEAKER_00: But first, I want to get out of pain.
0:59
SPEAKER_00: That's when they come to us first.
1:00
SPEAKER_00: And where it's like, I can't though, because my arm hurts or my back hurts.
1:03
SPEAKER_00: So it's like, we got to fix your pain first, and then we can wean back into working out, right?
1:07
SPEAKER_00: And exercise and fitness.
1:08
SPEAKER_00: Because I ultimately believe that physical resilience is the key for physical longevity, for health.
1:16
SPEAKER_00: Resilience for your body, physical resilience, is built through fitness and exercise, resistance training and cardiovascular exercise, but mainly resistance training over a long enough time horizon.
1:28
SPEAKER_00: And that leads to the changes of like um resilience, physical resilience, being like, how well can you bounce back if something out of system happens?
1:36
SPEAKER_00: Like I played pickup soccer with my kids and their and their friends, and oh my gosh, the next day everything hurt.
1:43
SPEAKER_00: I couldn't move for like six weeks.
1:46
SPEAKER_00: My back was killing me, my knees killing me, right?
1:49
SPEAKER_00: That'd be like low physical resilience versus like I played some pickup soccer and like I was a little sore the next day, but I was good.
1:55
SPEAKER_00: I still worked out and uh that don't hurt, I'm not hurting.
1:58
SPEAKER_00: That'd be a way better profile.
1:59
SPEAKER_00: It's usually what everybody wants, where it's like, oh my gosh, I'm so fragile right now.
2:02
SPEAKER_00: If I were to do anything high impact, I'd be like decrepit the next day and for like weeks.
2:07
SPEAKER_00: I would describe that as like a resiliency problem, but that has to be built incrementally over time.
2:13
SPEAKER_00: And we can't do it day one, right?
2:15
SPEAKER_00: And first we have to fix whatever pain you're having to begin with.
2:19
SPEAKER_00: And then we can wean into more purposeful fitness and exercise.
2:22
SPEAKER_00: Okay.
2:23
SPEAKER_00: And that's where this is, and that's where we're at.
2:25
SPEAKER_00: So with that lens, that's what this is for, which is a lot of working adults and active weekend warrior adults that are like, they just want to be able to do stuff and have fun and they want to be lean and muscular and better endurance, not in pain, improve their body physique, composition, and be stronger.
2:42
SPEAKER_00: That's what this is for.
2:44
SPEAKER_00: So, what do those workouts look like?
2:46
SPEAKER_00: Well, when you walk in the gym, I think first thing you gotta do is just get the blood flowing.
2:51
SPEAKER_00: All right, as in like ride the assault bike cruising for like five minutes.
2:56
SPEAKER_00: Just cruising.
2:56
SPEAKER_00: We're not getting after it yet.
2:57
SPEAKER_00: We're just warming up and getting blood flow, getting synovial fluid for the joints, all right?
3:03
SPEAKER_00: Lubing up your body to get ready.
3:05
SPEAKER_00: It's preparation for the preparation.
3:07
SPEAKER_00: All right.
3:08
SPEAKER_00: Another one I like would be like the elliptical, all right, because it's low impact, but it mimics the running form.
3:12
SPEAKER_00: And you're just cruising for like five minutes to get the blood flowing and get um the juices going, synovial fluid, hyaluronic acid, all the lubrication for your soft tissues and your joints and blood flow to the muscles.
3:24
SPEAKER_00: That's step one.
3:25
SPEAKER_00: Do that for like five minutes, maybe eight minutes.
3:28
SPEAKER_00: Or maybe it's like you want to do a little bit of cardio right before you work out.
3:31
SPEAKER_00: As in, like, I'm gonna do four minutes of cruising and then I'm gonna do intervals of 30-second fast, 30-second cruise, 30-second fast, 30-second cruise.
3:39
SPEAKER_00: So I'm gonna cardio event, cardiovascular strengthening event.
3:43
SPEAKER_00: Get the heart rate up and do that for like three rounds, right?
3:47
SPEAKER_00: That's another minute and a half after that's five and a half minutes of like the first thing that you do right when you show up for the workout.
3:53
SPEAKER_00: All right.
3:54
SPEAKER_00: Then you get off the bike, and the next thing that I suggest is to do mobility, okay, like stretching.
4:01
SPEAKER_00: All right.
4:01
SPEAKER_00: I don't hate stretches.
4:02
SPEAKER_00: I love stretches.
4:03
SPEAKER_00: I'm just not an advocate for holding it for like longer than 10 seconds.
4:06
SPEAKER_00: Okay.
4:07
SPEAKER_00: Hold it for like 10, eight count, maybe eight seconds, a plethora of stretches, like pigeon stretch, hamstring stretch, quad stretch, calf stretch, shoulder stretch, blat opener stretch, tricep stretch, thoracic rotation, side bending stretches, whatever, right?
4:26
SPEAKER_00: Um, and then after that, um, then I'm gonna do activation exercises like scapular push-ups or like push-up, do like a push-up, and if pushups are challenging, do a knee push-up, finish with a scapular push-up, like a scapular press, and then go back from their dynamic downward dog or child's pose and do multiple reps of that.
4:46
SPEAKER_00: So it's like push up to scapular press to downward dog, push up to scapular press to downward dog.
4:51
SPEAKER_00: So get your shoulder blades, your scapulas more active for upward rotation and reaching overhead and mobility overhead.
4:57
SPEAKER_00: All right.
4:58
SPEAKER_00: Then like maybe some glute activation exercise, if it's like a wall clamshell slider, a single leg balance RDL hold or a hip airplane opener, um, glute activation, and then a core primer, which would be like a bird dog hold or like a stability ball rollout or some kind of plank variation.
5:16
SPEAKER_00: It's just like a primer, all right.
5:18
SPEAKER_00: We're priming the pump or priming neurally to recruit the musculature that we want active, which would be like your shoulder blades, your glutes, and your core.
5:27
SPEAKER_00: Those are the things we always work on with people.
5:29
SPEAKER_00: Okay.
5:29
SPEAKER_00: And if there's anything specifically that you're banged up with, this is when you would do corrective exercises, like ankle stability activation exercises, wrist stability, neck stability exercises or mobility exercises.
5:41
SPEAKER_00: So, like whatever corrective exercises you would have, this is the time to do that now.
5:45
SPEAKER_00: So general warm-up at the beginning, bike or elliptical or rower or what treadmill walking, whatever, mobility and stretching.
5:53
SPEAKER_00: All right.
5:54
SPEAKER_00: And if there's corrective exercises of like um stretching that you want to do, that'd be a good time then.
6:00
SPEAKER_00: Then activation and priming exercises like around a push-ups to child's pose or downward dog or something, or um some squat warm-up movement, like a TRX squat for like 20 reps, all right.
6:14
SPEAKER_00: And then activation as in like glute activation, core activation, priming, right?
6:18
SPEAKER_00: Like activating the muscles to get them neurally primed.
6:21
SPEAKER_00: Then they're more easily recruitable for the actual workout bouts that you're about to do that are more intense.
6:28
SPEAKER_00: So that at the beginning, that's your warm-up.
6:30
SPEAKER_00: I we call that like a movement prep.
6:32
SPEAKER_00: We're preparing your body to move and groove in a more athletic, challenging, strenuous way.
6:37
SPEAKER_00: It's just getting ready to be strained, but everything's prepped and prepared for it.
6:41
SPEAKER_00: So it's warmed up, right?
6:43
SPEAKER_00: Usually when somebody's in pain and like they can't work out, like they're just battling pain and stuff like that.
6:49
SPEAKER_00: This is when they feel the best.
6:51
SPEAKER_00: And it's like, I feel warmed up now.
6:52
SPEAKER_00: I feel loose, right?
6:53
SPEAKER_00: I feel loose as a goose, ready to go.
6:56
SPEAKER_00: That's when you this is when it would be really purposeful to either stop if you're not ready yet, or do super dialed-in other corrective exercises that are simple and uh activating, appropriate, but not over the threshold of being too rigorous and strenuous to cause pain.
7:14
SPEAKER_00: If you're not ready for that tolerance yet, the impact tolerance.
7:16
SPEAKER_00: All right.
7:17
SPEAKER_00: So once that all that movement prep is done, okay, then we're gonna do our workouts.
7:23
SPEAKER_00: All right.
7:24
SPEAKER_00: And this is where we do like resistance training workouts, which would be like using weights for squats, lunges, Bulgarian split squats, shoulder press, rows, rowing exercises, shoulder raises, bench, bench press, um, kettlebell swings, um, kettlebell snatches, like whatever floats your boat with like what what type of exercise you enjoy doing.
7:49
SPEAKER_00: We find ourselves sticking with this is for people that are battling pain that are just getting back to work out, right?
7:56
SPEAKER_00: For lower body workouts, it seems like fail-proof and safest to like not make things worse and find the right muscles we want to find, which is usually the glutes, all right, for lower body, reverse reverse slide lunges, Bulgarian split squats, and step ups.
8:16
SPEAKER_00: Those three are usually the ones that are we have the best success with.
8:30
SPEAKER_00: Those are our three go-to lower body strengthening exercises.
8:34
SPEAKER_00: Okay.
8:35
SPEAKER_00: Um, but what the workout looks like that we're a fan of is like a circuit.
8:39
SPEAKER_00: Okay.
8:39
SPEAKER_00: So it's like, all right, you're ready to go warmed up and prepped.
8:42
SPEAKER_00: We're gonna do 12 Bulgarian split squats, rear foot elevated split squats, what it's called, each leg and hold 15-pound dumbbells or 10-pound dumbbells.
8:51
SPEAKER_00: Okay.
8:51
SPEAKER_00: Um, or hold one dumbbell and the other hand hold a pole for balance, okay, and stability.
8:56
SPEAKER_00: And then we switch.
8:56
SPEAKER_00: So 12 each leg.
8:57
SPEAKER_00: Then we're gonna come over here and we're gonna do kneeling shoulder, dumbbell shoulder press.
9:02
SPEAKER_00: All right, single arm, kneeling, dumbbell, overhead shoulder press.
9:06
SPEAKER_00: I'm gonna do 12 reps there, right?
9:07
SPEAKER_00: Or 15 reps or 10 reps, whatever.
9:10
SPEAKER_00: Um, whatever phase you might be in in your workout plan.
9:13
SPEAKER_00: Okay, then from there we're gonna do um a pull side plank um hand reaches to your to the elbow to the ceiling.
9:21
SPEAKER_00: So like hand taps, okay?
9:23
SPEAKER_00: So side plank variation or like Russian twists for another ab exercise variation.
9:28
SPEAKER_00: And then we're gonna do those four exercises: Bulgarian split squats, kneeling shoulder press, single arm shoulder press, um, side plank hand taps, and then rush and twists.
9:38
SPEAKER_00: Those four exercises, we're gonna do three circuits of that circuit, of those three rounds of that circuit.
9:44
SPEAKER_00: Then when you finish that, we're gonna do another circuit of like step ups or kettlebell deadlifts.
9:50
SPEAKER_00: All right, let's do kettlebell deadlifts because this is single legs.
9:53
SPEAKER_00: Let's do double leg, single uh kettlebell deadlifts for 15 reps, okay, just going straight up and straight down, lateral shoulder raises, um, tall plank, T shoulder rotations.
10:06
SPEAKER_00: So I'm like in a full plank and you're holding dumbbells and you rotate to the ceiling and switch sides.
10:11
SPEAKER_00: Okay, we're gonna do eight each way.
10:13
SPEAKER_00: That's 16 reps, all right.
10:15
SPEAKER_00: Um, and then mountain climber sliders with the slider disc and do mountain climbers.
10:20
SPEAKER_00: All right, and those four exercises, we're gonna do three rounds of that, all right?
10:24
SPEAKER_00: And then after that, we'll do a finisher if it's like box jumps or some TRX squat jumps or something like that, and do 15 reps by two, and that's like your finisher, or maybe some interval runs, like running on the treadmill for interval like modified sprints, but like whatever is your level of tolerance right now that's appropriate.
10:42
SPEAKER_00: Like run fast for 30 seconds, and then we're gonna jog for 30 seconds.
10:47
SPEAKER_00: Run fast for 30 seconds and then jog for 30 seconds, do like five rounds of that, and that's to get your heart rate up.
10:52
SPEAKER_00: All right, and that, and then when you're done, whatever cooldown stretches or you like to do.
10:57
SPEAKER_00: Um, I'm honestly, this might be controversial.
11:00
SPEAKER_00: I'm not really a cooldown guy.
11:01
SPEAKER_00: I think it's all in the preparation.
11:03
SPEAKER_00: The cooldown would be like, um, yeah, just get your breath and then uh get a water, you know.
11:10
SPEAKER_00: Like I'm I'm not really like now's the time to stretch.
11:13
SPEAKER_00: Well, if you want to make mobility gains or like range of motion pliable, it's different.
11:18
SPEAKER_00: It's also this is also somewhat controversial.
11:21
SPEAKER_00: Muscular pliability improvements.
11:24
SPEAKER_00: I'm not gonna say length gains of muscle because you can't add length to your muscle tissue, but you can improve its extensibility to end range, which would be like pliability.
11:34
SPEAKER_00: How well can it extend to its elastic end range and do that multiple times?
11:38
SPEAKER_00: And that's like a full range of motion to improve the available range of motion that's already at the ceiling, but you can't like make a muscle actually longer.
11:46
SPEAKER_00: But anyway, we did all that already.
11:48
SPEAKER_00: We did that in the warm-up and the prep.
11:50
SPEAKER_00: I'm not really a cool down guy.
11:51
SPEAKER_00: So after that circuit, those two circuits, and then we're done.
11:56
SPEAKER_00: That's the workout.
11:56
SPEAKER_00: Congrats, you did it.
11:58
SPEAKER_00: And then later that day, if you want to do something else physical, it'd be like go for a walk, walk your dog, go to the beach and do a run or something like that.
12:04
SPEAKER_00: Warm up.
12:05
SPEAKER_00: I would still warm up still, but it's like now you're just being physically active, whereas like you physically exercised earlier.
12:11
SPEAKER_00: And I think the two are different.
12:13
SPEAKER_00: So imagine doing something like that, splitting legs and shoulders on day one, and then more upper body, like chest and back of like a circuit, like dumbbell bench, alternating dumbbell bench, some um inverted rope variation, dumbbell rows, cable rows, but cable flies, push-up variations, other core plank exercises and V-ups and crunches can be in there too.
12:34
SPEAKER_00: Like you're good on that.
12:35
SPEAKER_00: And then day three would be similar thing, and then day four would be the other same thing.
12:39
SPEAKER_00: So it's like splitting different body parts each day.
12:43
SPEAKER_00: Monday, legs and shoulders, Tuesday, chest and back, Thursday, legs and shoulders, Friday, chest and back.
12:50
SPEAKER_00: Every day is core, and every day is a finisher at the end of like some kind of high-intensity heart rate thing, like a like a sprint, mountain climbers, box jumps, TRX squat jumps, lateral hops, line jumps, like something a little bit more impact where we're dabbling into to get your heart rate up, and you're like, you're sweaty, right?
13:08
SPEAKER_00: So ending the workout with a finisher, that's a little higher heart rate.
13:12
SPEAKER_00: Um, I think that's a great workout schedule.
13:14
SPEAKER_00: And that's what we that's what seemed we've done that with a lot of people, and those splits and being and variations, and then progressively loading it more, which is progressive overload, as in like, well, I did lunges at 15 pounds in each hand, dumbbells, those reverse slide lunges, 15 pounds in each arm for 12 reps.
13:33
SPEAKER_00: And I would I did that two weeks in a row.
13:35
SPEAKER_00: Okay.
13:35
SPEAKER_00: This third week, let's do 20 pounds in each hand.
13:38
SPEAKER_00: All right, so we're increasing the amount of weight and then incrementally increase the weight every other week or every week was ever appropriate.
13:44
SPEAKER_00: And that's how you progressively overload things to make them stronger.
13:47
SPEAKER_00: Okay.
13:48
SPEAKER_00: So it's like at the end, it's like I'm doing 50 pounds in each hand and doing eight reps of lunges both sides.
13:53
SPEAKER_00: It's pretty heavy, right?
13:54
SPEAKER_00: It's like you don't build, you build up to that incrementally by progressively making the load more, which would be progressive overload.
14:01
SPEAKER_00: And that's how you get stronger.
14:02
SPEAKER_00: Okay.
14:03
SPEAKER_00: And for people who are like in pain and just getting back to work out, that's our that's our niche.
14:08
SPEAKER_00: That's our bread and butter.
14:09
SPEAKER_00: And I think the gold is in the middle of the workout, altering and tweaking little things, little cues, range of motion, tweaking their positioning and posture, lessening the weight, whatever, to enable them to be able to actually do the workout without having to be like, I can't do it, it hurts.
14:26
SPEAKER_00: So we can let's modify this.
14:27
SPEAKER_00: Fix your knee, fix your foot this way, don't go as deep and do a little bit less weight.
14:30
SPEAKER_00: And they're like, oh, well, if I do it like this, it doesn't hurt.
14:32
SPEAKER_00: Perfect.
14:33
SPEAKER_00: Do that for 10 reps.
14:35
SPEAKER_00: That's your set.
14:36
SPEAKER_00: Okay.
14:36
SPEAKER_00: Then we're gonna come back and do it again.
14:38
SPEAKER_00: And every time you do that and you end the workout without hurting, that those little wins, you stack those wins and you get more physical resilience to the point where it's like, no, I'm doing like deadlifts with 100 pounds and I have no pain.
14:50
SPEAKER_00: There's no way you would have done that six months ago.
14:52
SPEAKER_00: But it's just like little golden BBs that add up over many, many weeks and months, and somebody's battling pain and sensitive and fragile at the moment, which is understandable.
15:01
SPEAKER_00: Everybody's like that at some point.
15:03
SPEAKER_00: Um, that's how we incrementally build what we would call like physical resilience to the point where it's like you can just hop into workout and really do anything.
15:10
SPEAKER_00: And it's like, yeah, it doesn't really hurt anymore.
15:12
SPEAKER_00: Like I can tolerate this well, right?
15:14
SPEAKER_00: Be like physical tolerance to impact, right?
15:17
SPEAKER_00: Or stress and strain.
15:19
SPEAKER_00: Um, but that that would be resilience, physical resilience, in my opinion.
15:23
SPEAKER_00: And that's built over many, many weeks or months of resistance training.
15:28
SPEAKER_00: And also, I don't hate cardiovascular training.
15:30
SPEAKER_00: I like cardio for sure.
15:31
SPEAKER_00: It's just a different method.
15:32
SPEAKER_00: Like it depends what you want, right?
15:34
SPEAKER_00: You want to go back to five running a 5K or 10K, then you got to run.
15:36
SPEAKER_00: You got to at your element at some point, and that's we do running progressions.
15:40
SPEAKER_00: Um, and I'd love cardiovascular elements for that too.
15:43
SPEAKER_00: Um, but in general, people then ask like, that's like a workout structure.
15:48
SPEAKER_00: Okay.
15:49
SPEAKER_00: What else would be a part of this comprehensive plan to get me fit, um, decreased body fat percentage, so improved body composition and physique, stronger, more lean, um, more endurance, and more energy, and just feel better, feel more confident, look better naked, right?
16:05
SPEAKER_00: And look better in a bathing suit.
16:08
SPEAKER_00: Workout structure is one for sure.
16:10
SPEAKER_00: That's part of the that's extremely important.
16:13
SPEAKER_00: What I think is the most important is nutrition.
16:16
SPEAKER_00: All right.
16:17
SPEAKER_00: You have to lock in your nutrition because if some the evidence is out there, even if you don't work out, but you alter the way you eat, you're still gonna lose weight and maybe even put on some muscle mass, all right, with crushing protein.
16:29
SPEAKER_00: So the evidence is out there.
16:31
SPEAKER_00: We have to have a high protein diet, all right, which a high protein diet would be two grams per kilogram of body weight.
16:38
SPEAKER_00: All right, or sorry, two pounds of two, two grams per pound of body weight.
16:43
SPEAKER_00: No, I got that wrong.
16:44
SPEAKER_00: Two grams of kilogram of body weight, all right.
16:47
SPEAKER_00: So let's say somebody weighs a hundred kilograms, which is 220 pounds, then two grams of each kilogram would be that's 200 grams of protein.
16:56
SPEAKER_00: Okay.
16:56
SPEAKER_00: So it'd be like one gram per pound of body weight.
16:59
SPEAKER_00: So that's a high protein diet.
17:01
SPEAKER_00: So if somebody weighs 220 pounds, then they would the goal for a high protein diet, which is extremely high and it's hard to do, would be 220 grams of protein a day.
17:12
SPEAKER_00: And you really can only metabolize about 40, 30 to 50 grams, depending on how well trained you are.
17:17
SPEAKER_00: Um, like let's say 40 grams of protein per meal that you can actually synthesize and metabolize.
17:23
SPEAKER_00: Um, if you want to get 200 grams of protein at 40 grams of protein per meal, then you need to have five meals that are 40 grams of protein each, which would be like four whole eggs in the morning with some avocado toast or something, or maybe three whole eggs with avocado toast, um, and then a uh then work out, then a protein shake that's like 40 grams.
17:46
SPEAKER_00: All right, then lunch, that's 40 grams of chicken and meat and whatever.
17:51
SPEAKER_00: That's three meals.
17:52
SPEAKER_00: Then you have to have two more meals that are that high in protein.
17:56
SPEAKER_00: And um, the evidence has shown that people who eat a high protein diet and don't actually work out, they actually improve their physique and muscle density, muscle mass.
18:05
SPEAKER_00: So it's like, what if you lifted, you did resistance training, which is weight training appropriately, with adding a high protein diet at the same time?
18:13
SPEAKER_00: Oh my gosh, you're gonna you're you're gonna improve your physique greatly.
18:17
SPEAKER_00: All right.
18:18
SPEAKER_00: So nutrition is the most impactful for improving somebody's uh physical health and wellness.
18:24
SPEAKER_00: Okay.
18:25
SPEAKER_00: And if you layer in physical exercise on top of that, it's just like pouring gasoline on the fire.
18:29
SPEAKER_00: So, number one most important thing is nutrition.
18:31
SPEAKER_00: High protein diet has been found to be extremely effective for improving your body physique and composition for muscle gains.
18:37
SPEAKER_00: And ladies, don't worry, you're not gonna get jacked.
18:40
SPEAKER_00: It takes a long, hard time for women to get really muscular.
18:43
SPEAKER_00: Um, you have way less testosterone and you're not set up for the same kind of muscle growth that men are.
18:48
SPEAKER_00: It's just the way it is.
18:49
SPEAKER_00: So don't worry about that.
18:50
SPEAKER_00: All right.
18:51
SPEAKER_00: We talk about this all the time with ladies with like getting jacked.
18:53
SPEAKER_00: Like, I don't want to go in the weight room and lift weights.
18:54
SPEAKER_00: I might accidentally get jacked.
18:56
SPEAKER_00: It's like, do you know how many bros go to the gym all the time and want to get jacked, and it's hard for them, like three days a week for like six weeks, and they still don't have the muscle gains they're looking for.
19:05
SPEAKER_00: And you think you're gonna like twice, and like I accidentally lifted a weight and I got like super muscular and jacked.
19:12
SPEAKER_00: It's like, oh my gosh, they're bulky.
19:13
SPEAKER_00: Like, that's not gonna happen.
19:15
SPEAKER_00: But anyway, so um blocking in nutrition, high protein diet.
19:19
SPEAKER_00: The other thing it helps do is um it it improves your metabolism as an it keeps it constantly active and thermic.
19:27
SPEAKER_00: The reason is because protein is not digested very well, it's not synthesized and metabolized effectively, like efficiently for your body.
19:35
SPEAKER_00: Whereas like simple sugars are, okay.
19:38
SPEAKER_00: So it's not easily metabolized in the body, which means that it's not gonna be stored as fat and it's only gonna be used um for the what it's mainly used for, which is muscular and muscular building block improvements.
19:49
SPEAKER_00: Okay.
19:50
SPEAKER_00: So it's like, what if we only eat protein?
19:53
SPEAKER_00: Then like you would have nothing left over to store as fat.
19:55
SPEAKER_00: That'd be the thought.
19:56
SPEAKER_00: All right.
19:57
SPEAKER_00: So if you lift weights, a resistance train on top of that, and it's only gonna make those improvements better.
20:02
SPEAKER_00: What's what's that equate to a lower body fat percentage?
20:06
SPEAKER_00: All right.
20:07
SPEAKER_00: A lower body fat percentage, and that's usually what the ladies want, like more toned, right?
20:10
SPEAKER_00: You want to be thin but toned.
20:12
SPEAKER_00: And then dudes want to be ripped, right?
20:14
SPEAKER_00: They want to be jacked and they want to have big muscles and also be lean and muscular and feel better and better endurance.
20:19
SPEAKER_00: That's usually a lot of the answers I hear often.
20:22
SPEAKER_00: All right, so we got nutrition, resistance training, which is weightlifting, and that's the structure we just talked about.
20:27
SPEAKER_00: And then the third thing is cardiovascular strengthening.
20:30
SPEAKER_00: Cardiovascular strengthening would be like getting your heart rate up.
20:33
SPEAKER_00: Elevated your heart rate repeatedly and intensely at an appropriate level for everybody wherever they're at in their stage of working out, because then getting it super high right away if they've never worked out before is kind of dangerous.
20:43
SPEAKER_00: So we don't recommend that.
20:45
SPEAKER_00: It's a work it work within yourself, okay?
20:49
SPEAKER_00: And then gradually and incrementally increase the intensity of the heart rate that you can gain and for a longer amount of time.
20:56
SPEAKER_00: And that would be cardiovascular health, endurance, muscular endurance, cardiovascular, cardiopulmonary health and efficiency.
21:05
SPEAKER_00: And that just leads to a stronger, better cardiovascular system, a better heart, and then improved blood pressure.
21:12
SPEAKER_00: Okay.
21:12
SPEAKER_00: Um, and those three things combined, that is the recipe that usually a lot of people want, which is I want to be lean, improve physique, body fat composition, feel better, stronger, better endurance, feel more alive, and just be a healthier profile, right?
21:30
SPEAKER_00: Um, that is the best recipe to do that.
21:32
SPEAKER_00: And that can absolutely be improved with just eating and whole foods in a healthy way, um, and really elevating the protein intake, decreasing snacky and like um junk food, you know, of course.
21:48
SPEAKER_00: I mean, I'm all about the 80 20 rule and just like, you know, living, enjoying living life and not full deprivation.
21:54
SPEAKER_00: Um, but at some point, which is cool, is what happens is like when you limit that.
22:00
SPEAKER_00: Stuff, um, it becomes less appealing and you're less hungry, actually.
22:05
SPEAKER_00: When you it just takes the inertia and beginning stage of changing a lifestyle, which sucks.
22:12
SPEAKER_00: It's hard.
22:13
SPEAKER_00: And you're hungry, and you it's you're changing your lifestyle, right?
22:16
SPEAKER_00: It's a change, it's a big and dramatic change.
22:18
SPEAKER_00: So you're not used to it, and you're you don't feel good, and it's you're hungry, and it's like, well, I just want to have a donut or like chips or whatever, um, candy, all that those, you know, feel good food, right?
22:31
SPEAKER_00: Um, it's a hard thing to do, and there that that's why you have accountability.
22:35
SPEAKER_00: You have like a coach or a physical therapist, trainer, nutrition coach, because they're gonna be like, Well, you know you're gonna talk to them, you know you're gonna talk to them the next week.
22:44
SPEAKER_00: You're like, hey, so how'd it go?
22:46
SPEAKER_00: Did you snack?
22:46
SPEAKER_00: And you'd be like, Yes.
22:49
SPEAKER_00: It's like that's okay.
22:51
SPEAKER_00: We don't want to deprive yourself, but we do need to hold accountability, right?
22:56
SPEAKER_00: And you said you wanted this, let's get after it, you know.
22:58
SPEAKER_00: But anyway, what happens is like if you eat less of the junky stuff and like a cake, ice cream, cookies, chips, just junk food, like it becomes less appealing.
23:10
SPEAKER_00: As in like, yeah, you know what?
23:12
SPEAKER_00: I really don't want like I'll have a bite of like the birthday cake, but like I'm just not feeling it.
23:18
SPEAKER_00: I just don't want it, you know.
23:19
SPEAKER_00: Or do you have like one beer and it's like, man, I don't really like I don't feel good, you know?
23:24
SPEAKER_00: Um, it it's it's really interesting and it's reinforcing.
23:29
SPEAKER_00: Um, just it's like, what do you what do you want?
23:31
SPEAKER_00: You know, like what it is that you're trying to get and gain and get after, you know?
23:36
SPEAKER_00: It's like, well, I don't want to ruin my life and never enjoy food again.
23:39
SPEAKER_00: I mean, trust me, I like eating food and I can get after it.
23:43
SPEAKER_00: All right, pizza, chicken wings, burgers, bacon, let's get out.
23:47
SPEAKER_00: I'll definitely will crush.
23:48
SPEAKER_00: But I would I know that I'm like, I've had a little bit, I just feel crappy now after I eat it.
23:54
SPEAKER_00: I'm like, I don't physically feel good.
23:55
SPEAKER_00: And it just helps to positively reinforce before I'm like, I'm just gonna eat these things.
24:00
SPEAKER_00: And then the last thing I would say is, and this is not my job, but generally just the overall view and relationship with food for your life.
24:09
SPEAKER_00: All right, it's very interesting.
24:10
SPEAKER_00: And it's like I said, it's not my job, not my role.
24:13
SPEAKER_00: Um, but I would investigate that route too with a professional and investigating myself.
24:21
SPEAKER_00: I've come to find that I just naturally find myself being like, oh shoot, I forgot to eat.
24:27
SPEAKER_00: Or like, oh shoot, I gotta eat first, though.
24:29
SPEAKER_00: Right.
24:29
SPEAKER_00: It was like, I want to do this, this, this, and this.
24:31
SPEAKER_00: But I shoot, I gotta eat.
24:32
SPEAKER_00: Because if I don't, I'm gonna get lightheaded or like I'm gonna be bonked.
24:35
SPEAKER_00: Like I'm gonna like, I'm not gonna feel good.
24:37
SPEAKER_00: I can't function if I'm gonna actually work out, like I need to get going, but I need to work out.
24:40
SPEAKER_00: Shoot, I didn't eat yet.
24:41
SPEAKER_00: I have to eat first, and then I have to wait like 20 minutes so I don't get like all lightheaded.
24:45
SPEAKER_00: Um, it's kind of in the way.
24:47
SPEAKER_00: I don't know, it's kind of controversial where I'm like, the statement I heard is like, do you live to eat or do you eat to live?
24:55
SPEAKER_00: And I definitely find myself on the boat of like, I eat so that I can live versus I live to eat, man.
25:02
SPEAKER_00: I want to make my meal and then I'm gonna set it all up and I'm gonna get after it, and I'm gonna do this, I'm gonna have this sauce and these spices, and we're marinating all this.
25:10
SPEAKER_00: Like, that's kind of a waste of time.
25:12
SPEAKER_00: I don't know.
25:13
SPEAKER_00: It's just my opinion.
25:14
SPEAKER_00: This is how I live my life.
25:16
SPEAKER_00: I'm like, man, it took freaking three hours to prepare this meal and it took 10 minutes to eat it, and now I feel like crap.
25:22
SPEAKER_00: Um, it's just not my thing, you know.
25:24
SPEAKER_00: I don't know.
25:25
SPEAKER_00: I don't know if I got lucky or I've just like, I just enjoy doing um fun physical things, like exercise, surfing, going to the beach, playing with my kids, skateboarding, like running around working out, you know.
25:39
SPEAKER_00: And then I'm like, eating's kind of in the way.
25:42
SPEAKER_00: It's kind of in the way.
25:43
SPEAKER_00: I enjoy eating and I enjoy food, but I find myself consistently enjoying doing other things more, and not enough of a desire to be making a complex, very tasty meal that then I have a bunch of cleanup afterwards I gotta do.
26:01
SPEAKER_00: I'm like, man, it's what a waste of time.
26:03
SPEAKER_00: I don't know, it's just my opinion.
26:04
SPEAKER_00: All right, I'm venting isn't like took all this time to prepare this meal.
26:09
SPEAKER_00: That tasted good, totally.
26:12
SPEAKER_00: That sensation lasted 10 minutes, and now I have an hour of like freaking 30 minutes of cleanup of like dishes and everything.
26:19
SPEAKER_00: And especially now with kids and everything, I'm like, yo, like what a waste.
26:22
SPEAKER_00: I'm like, let's just bang out, let's heat up some leftovers and just eat real quick and so we can do fun things.
26:30
SPEAKER_00: That's where my head's at, right?
26:32
SPEAKER_00: And if I forget, I'm like, oh shoot, I gotta eat because then I forgot.
26:35
SPEAKER_00: Um, anyway, that's so then it's like I'm gonna purposely choose what things do I want to eat to fuel that life.
26:42
SPEAKER_00: Um, anyway, that's where my head's at on that.
26:44
SPEAKER_00: That's my own personal personal perspective.
26:47
SPEAKER_00: Um, but I kind of feel bad for people that like they um they have to eat like very tasty, complex things all the time.
26:58
SPEAKER_00: I'm like, what a it's a what a burden, you know.
27:00
SPEAKER_00: Like just eat so you can live.
27:03
SPEAKER_00: You know, I'm gonna grab some frozen veggies and heat them up real quick and some leftover chicken, let's freaking move on.
27:08
SPEAKER_00: You know, I'm gonna work out, I'm gonna do stuff, I want to play with my kids or go to the beach or like I don't know, go do the just play.
27:14
SPEAKER_00: Like, let's go, let's go have fun.
27:16
SPEAKER_00: That's just not fun for me, I guess.
27:18
SPEAKER_00: And the tastiness doesn't outweigh the cost of all that's involved, in my opinion.
27:24
SPEAKER_00: And like the benefit doesn't outweigh the cost.
27:27
SPEAKER_00: That's just my opinion.
27:28
SPEAKER_00: I'm open to your opinion.
27:29
SPEAKER_00: Let me know.
27:30
SPEAKER_00: All right, call me, text me.
27:32
SPEAKER_00: We can have a we can have an argument.
27:33
SPEAKER_00: All right.
27:34
SPEAKER_00: I like to argue sometimes.
27:36
SPEAKER_00: I'm just kidding.
27:36
SPEAKER_00: We can debate and I want other people's perspectives on this.
27:40
SPEAKER_00: But let me know what you think.
27:41
SPEAKER_00: But anyway, that's kind of a lens on workout structure, the recipe for health, wellness, and fitness that um our lens would be on, and the type of profile people that we work with, the hesitant exerciser that's concerned and nervous about like I get hurt every time I work out, I don't know what to do, my body hurts.
28:00
SPEAKER_00: That's our bread and butter.
28:01
SPEAKER_00: That's what we work with.
28:02
SPEAKER_00: It's really fun and fulfilling to build those people back up and get them more functional and confidence and hope and like bring their life back, you know, from a physical standpoint.
28:12
SPEAKER_00: It's cool.
28:13
SPEAKER_00: So reach out if you have any questions, and uh, we'll catch y'all next time.