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Your Lower Back Hurts Because You're NOT Loading It · Total Barnage

0:00
SPEAKER_00: Today we are joined with not Charles but Xavier himself and Xavier's got no experience in the gym.
0:07
SPEAKER_00: He doesn't know what to do.
0:09
SPEAKER_00: Charlie does enjoy cosplaying and today he is in cosplaying as Xavier rather than his furry friend.
0:16
SPEAKER_00: But we don't like to ex t talk about that on the podcast, do we Charles?
0:20
SPEAKER_00: Nope.
0:21
SPEAKER_00: Sorry, Xavier.
0:22
SPEAKER_00: So Xavier Yeah, it's alright.
0:25
SPEAKER_01: I'm not even in character, gosh.
0:26
SPEAKER_01: I only answer to Xavier today.
0:28
SPEAKER_01: And who is Xavier?
0:30
SPEAKER_00: Xavier doesn't know anything about the gym.
0:32
SPEAKER_00: He is Jim Curious, as some might say.
0:36
SPEAKER_00: And he's got some questions for me.
0:38
SPEAKER_00: And hopefully I'll be able to debunk them for you guys.
0:42
SPEAKER_00: So Xavier.
0:58
SPEAKER_01: And I've seen lots of frail old people and I don't want to be like them.
1:03
SPEAKER_00: Where have you seen these frail old people?
1:10
SPEAKER_00: Where have you seen these falling over old people?
1:13
SPEAKER_00: Do tell me more.
1:14
SPEAKER_01: They're coming out of Powderland on Tubbridge High Street.
1:20
SPEAKER_00: And do you just observe from a distance and just watch them fall, or do you help them out?
1:25
SPEAKER_01: Sometimes they fall right in front of me, and that's when it re- the reality really hits me.
1:30
SPEAKER_00: And you think I need to get in the gym.
1:31
SPEAKER_01: And that's when I saw an advert on Instagram for Barn Gym.
1:34
SPEAKER_00: Ah.
1:35
SPEAKER_00: Xavier, well, look, you're in the right place.
1:37
SPEAKER_00: So tell me, what do you think you need to do?
1:41
SPEAKER_01: Well, I've been told.
1:42
SPEAKER_01: I've got a list actually.
1:43
SPEAKER_01: Okay.
1:44
SPEAKER_01: I've got a list of things I've written down that I've um accumulated from online and people in my life that have a lot of authority.
1:50
SPEAKER_01: And number one is my lower back.
1:54
SPEAKER_01: Uh-huh.
1:54
SPEAKER_01: My lower back hurts, and they you know it keeps saying um that I should avoid lower back exercises because my back is weak.
2:03
SPEAKER_01: Is that true?
2:05
SPEAKER_00: So, firstly, you've got to ask the cus yourself the question, why is your lower back painful?
2:12
SPEAKER_00: Now, for most people, pain originates from weakness, and that leads to the overwork of the muscle, it gets tight.
2:20
SPEAKER_00: So weakness is never a strength, and strength is always a strength, Xavier.
2:25
SPEAKER_00: So if we were to just completely avoid training the lower back and strengthen up everything else, do you think the lower back would get better or do you think it would get worse?
2:37
SPEAKER_01: If I avoided training the lower back, well, I think I'm I'm worried I'm worried that if I do train it, then it's gonna cause me injury.
2:45
SPEAKER_00: But if it's coming from a place of weakness, do you think to leave the lower back weak would alleviate the pain?
2:58
SPEAKER_01: Well, no, but when you say it like that, no.
3:01
SPEAKER_01: But I'm just I'm just worried, you know, I I I injured my lower back by just carrying a I picked up a paving slab from my garden, moving it around, and you know, I it wasn't even that heavy.
3:16
SPEAKER_01: And I look at the the all of the weights in the gym and they're so much heavier, and I see people lifting so much weight, and I just don't think that that's you know, that's for them, and that's not for me.
3:28
SPEAKER_00: Well, it comes down to a strength issue again.
3:32
SPEAKER_00: That was beyond that paving stone in the garden was beyond your capabilities, therefore overwork the muscle.
3:39
SPEAKER_00: You might have twisted in a certain direction, put too much strain on it, you strain it.
3:44
SPEAKER_00: Back pain's a bit more complicated because it's right next to the central nervous system.
3:49
SPEAKER_00: So if you hurt something in your back, everything locks up around it.
3:53
SPEAKER_00: Um, so a small muscle strain in your back can feel a lot worse than it actually is.
3:59
SPEAKER_00: It's pain's not generally the best indicator for how the severity of an injury on your back because you've got your CNS that runs down your spinal column.
4:08
SPEAKER_00: So if something tweaks, everything tightens up, you think you're gonna die.
4:12
SPEAKER_00: But in reality, it's just a muscle strain, just like tweaking your hamstring, tweaking your calf.
4:16
SPEAKER_00: It's a bit more acute then, but it's generalized back pain when you you you tweak something in your back.
4:22
SPEAKER_00: So when you you approach training in the gym, if someone came to me and they had they had a weak lower back, uh, before going into like heavy compound lifts, where we could perhaps overwhelm the spinal erecti, which are well spinal erectus, uh, which are located on the lower back, you probably want to start off with some isolation exercises to just build not only strength there, but a better neurological connection to it.
4:49
SPEAKER_00: Because quite a lot of the time when people start training, um it especially going they go from nothing into like a heavy deadlift or a heavy good morning or a kettlebell swing where there's quite a lot of tension there, their technique might not be quite right, but also they're probably not aware of what muscles they're supposed to use.
5:06
SPEAKER_00: So just building up a little bit of kind of coordination, um, pro separation with the sets of muscle groups you're supposed to use and doing some back extensions and just getting a feel for the lower back working is a great start, and then you progress and learn good technique with hinging movements like Romanian deadlifts, deadlifts, good mornings, swings, etc.
5:30
SPEAKER_00: Uh, and you start light and you build up, and you know, the majority of the time, I'd say nine times out of ten, the back strengthens um and pain goes, right?
5:42
SPEAKER_00: Sometimes it very rarely it's actually a maybe a different issue.
5:46
SPEAKER_00: It could be a disc problem, um, but even disc problems, I mean, strengthening is always gonna help.
5:53
SPEAKER_00: Like, I've got I broke my back when I was 18.
5:56
SPEAKER_00: Uh, I got an MRI on it, I've got a dehydrated disc, I got a slightly slippage of my L4.
6:04
SPEAKER_00: If I look at it on an MRI, I'm like, right, that's kind of scary.
6:08
SPEAKER_00: I should probably never lift again.
6:10
SPEAKER_00: But if I just go off how I feel, I'm fine.
6:12
SPEAKER_00: Um, what was interesting when I had that scan was it was actually a year on after the injury.
6:19
SPEAKER_00: So I had the injury, got an X-ray, nothing showed up.
6:22
SPEAKER_00: Went to join the army, they flagged it, got me to get an MRI.
6:26
SPEAKER_00: I'd been pain free for six months, back lifting heavy weights again, had the MRI, they showed up, they had say I had uh high uh spondylordosis or spondylordesis, I can't remember the exact word, uh, dehydrated disc, slight slippage, never knew about it, was moving pain-free, was deadlifting 250 kilos plus, squatting 200 kilos, playing high-level rugby, no pain.
6:50
SPEAKER_00: So sometimes getting scans on your back is not always the best thing because when I had the MRI, I said, I said to the guy who did the scan, he was like, So is this concerning?
7:01
SPEAKER_00: He said, Well, you've got no pain.
7:04
SPEAKER_00: Should you be worried?
7:05
SPEAKER_00: He said, Don't get really overweight, don't be hyperlauded-loaded, like a pregnant woman or a man with a big barely with a hip sway forward.
7:13
SPEAKER_00: So he said, if you scan anyone's back, there's probably gonna be dehydrated discs or slight injuries or deterioration of vertebrae and discs, etc.
7:25
SPEAKER_00: Uh, and sometimes the the diagnosis itself will scare people from ever strengthening the back and therefore lead to a more painful back because of the fear of something being going even worse with it.
7:40
SPEAKER_00: Um, so anyway, I I mean makes a lot of sense.
7:42
SPEAKER_01: No, it makes me feel better, it's it's refreshing because I've I've been told my whole life that you know the lower back should be something to be avoided.
7:50
SPEAKER_01: But it just it sounds like that that you should train the lower back as you train any other muscle, and also I don't I've kind of I've just imagined that I need to go straight into doing what I see people do in terms of like heavy deadlifting.
8:04
SPEAKER_01: Yeah.
8:04
SPEAKER_01: And I've seen videos, you know, with big red X's saying you shouldn't lift deadlift heavy.
8:09
SPEAKER_01: Uh-huh.
8:10
SPEAKER_01: But what what I hear is that you're saying that I don't need to do that yet, and I just need to, as I build up anything else, any other muscle or any other kind of like you know, running a certain distance, I don't need to treat it any different, but I might just be a little bit more attuned to the pain or to being conscious of my lower back, but it doesn't necessarily mean it's a bad thing if it aches like after a session, that like any other muscle would ache.
8:37
SPEAKER_00: Yeah, I mean, any all muscles, there's always going to be a certain level of pain, um, and that could be from DOMS, or if the back is in in true pain all the time, like working to nowhere above a five out of ten in the session, uh, that's kind of completely fine.
8:54
SPEAKER_00: You don't really want to exceed that, especially if it's like rehabilitating it, but yeah, you you you should strengthen it.
9:00
SPEAKER_00: It's like if a bridge was broken, you wouldn't just leave it and expect itself to get better, right?
9:06
SPEAKER_00: It's just gonna get worse, you know.
9:08
SPEAKER_00: Same with your body.
9:09
SPEAKER_00: You you want to fix that, and by fixing it, you strengthen it.
9:13
SPEAKER_00: Uh building up good stuff core stability too, but also strengthen the back.
9:17
SPEAKER_00: Just building a strong core isn't gonna strengthen your back, you know.
9:20
SPEAKER_00: That's where people beget to obsess.
9:22
SPEAKER_00: I need to strengthen my core to strengthen my back.
9:24
SPEAKER_00: Like, no, because that's not the root cause of the pain.
9:28
SPEAKER_00: You want to strengthen your back if you want to get a stronger back and get less back pain.
9:32
SPEAKER_00: Anyhow, enough said on that.
9:34
SPEAKER_01: You just mentioned a word, DOMS.
9:37
SPEAKER_01: Yeah.
9:37
SPEAKER_01: I've heard of DOMS, and I've heard that um with soreness.
9:43
SPEAKER_01: So, first I'd I'd like you to explain DOMS, and then I've heard that if I'm not sore after a workout, then I haven't tried hard enough.
9:50
SPEAKER_01: Is that true?
9:51
SPEAKER_00: Xavier, when you first start working out, you're gonna get very bad DOMS.
9:56
SPEAKER_00: Okay, it's a new stimulus for your body.
9:58
SPEAKER_00: So delayed onset muscle soreness.
10:01
SPEAKER_00: It comes from micro-tears when you work out in the gym.
10:04
SPEAKER_00: And any new training stuff.
10:07
SPEAKER_00: So, for instance, at the moment I train rep ranges, really kind of strength, tapping into hypertrophy.
10:15
SPEAKER_00: But my most of my training is strength and power, and then I'm doing some running, right?
10:18
SPEAKER_00: And that's what my training plan is.
10:20
SPEAKER_00: I'm not really exceeding much higher than 10 reps in my sessions, and then on my runs, I'm running intervals and up towards 10k.
10:30
SPEAKER_00: Now, my body has adapted and got used to used to that, so that's what the expectation is.
10:35
SPEAKER_00: So I've been training like that for now for about three months on this training block.
10:41
SPEAKER_00: So my DOMs are now no longer quite as bad because my body has adapted to this new training stimulus.
10:47
SPEAKER_00: But tomorrow, if I was to go and do a workout where I was doing 20 to 30 reps on everything, still training to near failure, and then I was to go and do sprints, and then a really long run that week, what do you think would happen to my body?
11:00
SPEAKER_00: You'd be a little bit more sore.
11:02
SPEAKER_00: Exactly, because it's a new stimulus, and my body's not primed for that sort of exercise.
11:08
SPEAKER_00: So whenever you change up exercise selection, rep ranges, and change programs up a little bit, you were the the DOMs are gonna be exaggerated.
11:17
SPEAKER_00: It doesn't mean it's a more effective workout, it just means your body isn't adapted to that yet, and it is trying to adapt to that.
11:24
SPEAKER_00: Some of the problems could be if you if you're trying to be good at absolutely everything, you know, you're never really gonna be a master of anything.
11:31
SPEAKER_00: So it's an idea, like if you you can keep some things on the back burner, you know, you can let's say you keep your strength, maybe you're doing one session a week and you're focusing a bit more on a running, you're doing four sessions a week, and maybe you have one like hypertrophy day.
11:48
SPEAKER_00: But then if you want to put on more muscle mass, you could do more hypertrophy and strength training and dab back the running.
11:54
SPEAKER_00: Um, so it's all kind of getting a balance uh of of what you truly want to focus on on that time and being aware when you're trying changing these training methods up that you are gonna be more achy in the short term for that first two to three week period, and then it'll build up again.
12:11
SPEAKER_00: Um that's cool.
12:12
SPEAKER_01: So it's like a transition period for new new exercises.
12:16
SPEAKER_00: Yeah, and you know, it's it's usually about a two to three week period where your body's like, what the hell is going on?
12:20
SPEAKER_00: This is this is different, and it's it gets a little bit more sore.
12:24
SPEAKER_01: Because I also find that after I train, then the next the day after might be okay, but two days after might be it's like even worse.
12:35
SPEAKER_01: Am I still, you know, and and I get to that day and I'm really sore.
12:39
SPEAKER_01: Is it something that I should like train through, or is it should I back off?
12:44
SPEAKER_00: So uh generally with bigger muscle groups, the it's it's slightly more offset that feeling of muscle soreness.
12:50
SPEAKER_00: So for instance, legs, it's quite often two days after, a bigger set of muscles, slightly delayed response.
12:57
SPEAKER_00: Um, so they can kind of feel weak and slow the next day and then painful two days after.
13:03
SPEAKER_00: Um it's and then the upper body muscles is generally the day after.
13:07
SPEAKER_00: Now you you do want to feel some form of DOMS, right?
13:12
SPEAKER_00: But you don't want to feel 10 out of 10.
13:13
SPEAKER_00: Like it's kind of a guide.
13:17
SPEAKER_00: Um you want to be able to tell that you worked out, right?
13:21
SPEAKER_00: It should be a little, maybe a little bit tight and a little bit tender, but not extreme.
13:27
SPEAKER_00: Um and where people go wrong is perhaps like, for instance, leg day, right?
13:33
SPEAKER_00: They they train legs once a week and they obliterate them, and and then they start to hate lower body days because they have an association.
13:42
SPEAKER_00: Well, they train it once a week and they absolutely destroy them, and then they have two days, three days of really painful walking around on their legs.
13:49
SPEAKER_00: Well, that's because it's infrequent, you're doing it one out of seven days, you know.
13:55
SPEAKER_00: If you increase not the the frequency of training your legs, and maybe you you do it over across two sessions and split the leg session in half, it can offset those the the delayed onset muscle soreness.
14:08
SPEAKER_00: So then you're training your lower body two out of seven days a week, your body adapts a little bit more.
14:14
SPEAKER_00: Um some people it's more of a bro split where where that kind of comes into play.
14:20
SPEAKER_00: I generally find you get better results from with my clients where they're training maybe three, two, three, or four times a week for more full body splits rather than just doing chest, back, arms, legs, it's not as effective because then you're training each body part once a week rather than two or three times a week.
14:39
SPEAKER_01: That sounds good.
14:40
SPEAKER_01: So I can so I so I can, you know, if I train more but maybe drop the intensity slightly and don't absolutely hammer it, then I'll be a little bit less sore.
14:53
SPEAKER_01: Yeah.
14:53
SPEAKER_01: And then I can also train, like let's say, you know, if I'm if I want to go and run as well, but I'm also told that I want to keep need to keep my strength and mobility up, I can still run the next day?
15:04
SPEAKER_01: Like, do I just take it lighter?
15:06
SPEAKER_01: Can I still push at the same intensity?
15:08
SPEAKER_01: Like, is there a risk if I'm if I have soreness, is there a risk of making it a lot worse?
15:16
SPEAKER_00: So to alleviate delayed onset muscle soreness, like getting blood flow into the muscles is really important.
15:25
SPEAKER_00: So light exercise, it depends on how bad the DOMs are.
15:28
SPEAKER_00: If they're like a 10 out of 10, 9 out of 10, some stretching and some light mobility work is great, you know.
15:34
SPEAKER_00: You can alleviate it, but it can sometimes be short term.
15:36
SPEAKER_00: You increase the blood flow, the lactate comes out the muscles a little bit.
15:40
SPEAKER_00: Um and it's you can alleviate it maybe for three to six to eight hour period from doing that mobility uh and and and blood flow stuff, but it's not going to completely eradicate it.
15:56
SPEAKER_00: It's not like there's a magic formula.
15:58
SPEAKER_00: You go on a you go on a 10-minute walk and you do a stretch routine and then your DOMs are gone.
16:02
SPEAKER_00: You know, the muscle tissue is still damaged.
16:05
SPEAKER_00: Um, so you can alleviate it, but if it's really bad, why would you train it more?
16:09
SPEAKER_00: The muscles are broken down, you're only getting stronger outside of the gym in that recovery process.
16:13
SPEAKER_00: You're weakening yourself in the gym.
16:15
SPEAKER_00: That's what you're gonna think.
16:16
SPEAKER_00: You're breaking your body down in the gym and you're getting stronger after the session through the rehabilit like recovery period.
16:23
SPEAKER_00: Um so to go and you know break the muscles down even further, probably counterintuitive, and you're not gonna see as as good results from that.
16:33
SPEAKER_01: Cool.
16:34
SPEAKER_01: So I can continue, you know.
16:35
SPEAKER_01: I I I might be able to do something light, but sometimes it's just the cost of business.
16:41
SPEAKER_01: It's like my body saying thank you.
16:43
SPEAKER_00: Yeah, yeah, it's it is, and and you know, you in a very weird way.
16:47
SPEAKER_00: You talk about intensity, but when with you new to the gym, intensity shouldn't really be your focus.
16:53
SPEAKER_00: You hear a lot of people talking about it on Instagram.
16:56
SPEAKER_00: Uh intensity, trends to failure, and like, no, for a gym newbie, you your focus should be more on volume because it's a new stimulus for your body anyway.
17:06
SPEAKER_00: Like going to the gym, you haven't done that before.
17:08
SPEAKER_00: So your body will respond really well to anything.
17:11
SPEAKER_00: Uh, and your focus should be on form and volume, getting your body used to the movement patterns and perhaps accumulating a little bit more volume at a lower intensity, uh, just to kind of get that pattern recognition and awareness of what muscles should be working and engagement.
17:30
SPEAKER_00: Then as you progress in the gym, intensity becomes probably more of the focus.
17:37
SPEAKER_00: Volume is still very important, but intensity will naturally increase because you're gonna get stronger and you're gonna be able to lift heavier.
17:46
SPEAKER_00: So your body will be able to kind of take on higher loads.
17:49
SPEAKER_01: That sounds good.
17:50
SPEAKER_01: Okay, so next one next one that I've seen is the equipment in the gym.
17:57
SPEAKER_01: There is um when people lifting heavier weights, there are straps that they use.
18:02
SPEAKER_01: And I've been I've seen videos um people saying that you shouldn't use straps when you lift because you need to develop your grip strength.
18:11
SPEAKER_01: Is that true?
18:13
SPEAKER_00: What's a bigger muscle?
18:15
SPEAKER_00: Your forearms or your lats and your traps?
18:19
SPEAKER_00: Probably the lats, the lats and the traps.
18:21
SPEAKER_00: Uh-huh.
18:22
SPEAKER_00: So are they stronger, do you think?
18:25
SPEAKER_00: I'd hope so.
18:26
SPEAKER_00: Uh-huh.
18:27
SPEAKER_00: So with the grip, your forearm muscles, your extensors and flexors.
18:35
SPEAKER_00: If they give out first because they're weaker, do you think it's going to be as beneficial for the back muscles?
18:40
SPEAKER_01: Well, no, because I'm just I'm limited by how how much I can hold onto the bar by my forearms and my grip.
18:47
SPEAKER_00: Uh-huh.
18:47
SPEAKER_01: And not my because I feel it I'd feel it loads in my forearms the next day, but I might not feel it in my back.
18:53
SPEAKER_00: Exactly.
18:53
SPEAKER_00: So that's where straps can be helpful.
18:55
SPEAKER_00: So straps should be a tool to get more reps out.
19:00
SPEAKER_00: And if you don't use straps, you're kind of limiting your own potential by not being able to get as many reps on you know, rows, deadlifts, etc.
19:11
SPEAKER_00: Anything kind of grip related.
19:13
SPEAKER_00: Now, for things like bicep curls, not as important because we're isolating a smaller muscle.
19:19
SPEAKER_00: I've seen people use wraps on um pull-ups, but to be honest, most people's backs are failing before their forearms are on pull-ups because it's quite a heavy lift and progressing it takes a little to takes a little while.
19:37
SPEAKER_00: Um so your grip wouldn't generally increase with your back strength on pull-ups.
19:41
SPEAKER_00: But for bent over rows and um single arm rows is a really good tool and deadlifts as as well.
19:49
SPEAKER_01: Okay, so yeah, so I guess like with with when I'm when I'm warming up, when I'm warming up, I should maybe because I still want to get make sure that my grip is strong.
19:59
SPEAKER_01: I've had that grip strength's a good determinant of kind of longevity and overall health.
20:05
SPEAKER_01: Is it do I need to do any specific grip training, or could I just use the warm-up sets to you know and to benefit the grip?
20:14
SPEAKER_00: So firstly, you've got to look at why is grip strength a good determinant of health and longevity?
20:20
SPEAKER_00: Because generally it's it you someone could have really strong forearms but a really weak body, okay?
20:26
SPEAKER_00: So it's it's actually the kind of causation to lead to strong grip strength.
20:30
SPEAKER_00: So if you have strong grip strength, you're generally lifting heavy things frequently, right?
20:35
SPEAKER_00: So it's that association.
20:38
SPEAKER_00: Um, you could get, you know, a 90-year-old just to sit there doing forearm strengthening work and nothing else, but he's got strong strong grip strength, but the rest of his body's weak.
20:48
SPEAKER_00: So it doesn't necessarily like define health, but it's it's kind of grip strength.
20:53
SPEAKER_00: People with strong grip strength are generally training in the gym, active people, moving heavy things, leading to stronger bodies.
21:00
SPEAKER_00: Um, so kind of back to that.
21:03
SPEAKER_00: Warm-up sets, don't use wraps, but when you get to your working sets, where your grip is going to be the limitation, then it's a good idea to use straps, right?
21:15
SPEAKER_01: I like that.
21:16
SPEAKER_00: Uh-huh.
21:17
SPEAKER_01: That's good.
21:18
SPEAKER_01: Um, and then on a similar on a similar note, is I've seen you know using a belt as well.
21:25
SPEAKER_01: Wearing a belt when you're doing heavy lifts.
21:27
SPEAKER_01: Is that cheating?
21:29
SPEAKER_01: So let me let me What does a belt do?
21:31
SPEAKER_01: Well, I don't even know what a belt does.
21:33
SPEAKER_00: Okay, a belt.
21:34
SPEAKER_00: Uh one second, Xavier.
21:36
SPEAKER_00: I'm gonna just grab my my weightlifting belt from over here.
21:40
SPEAKER_00: Uh Benjamin, if you could just uh no that one just behind it.
21:43
SPEAKER_01: God sure is handy to be filming this in a gym.
21:46
SPEAKER_00: Well, here we go.
21:47
SPEAKER_00: So now if I ask you to flex your chest now, can you do it for me?
21:53
SPEAKER_00: Somewhat.
21:54
SPEAKER_01: Like push it out or to squeeze it.
21:56
SPEAKER_00: We'll see.
21:56
SPEAKER_00: Already you you you're a little bit unaware of.
22:00
SPEAKER_00: How to flex it right.
22:01
SPEAKER_00: But then if I got you to push against a wall, you could have some feedback.
22:07
SPEAKER_00: That chest is flexing.
22:09
SPEAKER_00: And that is exactly what a weightlifting belt does.
22:13
SPEAKER_00: So when I kind of put a weightlifting belt on, it's not the belt itself that is supporting my back.
22:21
SPEAKER_00: It's more so it's giving feedback to my core that I am engaging it.
22:29
SPEAKER_00: So rather than, you know, just thinking, flex my core, my core now has something to push into.
22:37
SPEAKER_00: So when you put a weightlifting belt on like this, think breath of air in, and then you blow it into your stomach.
22:44
SPEAKER_00: So you're not holding that breath in your chest, you're blowing it down into your stomach and pushing your core out against the belt, giving you feedback that the core is engaged.
22:53
SPEAKER_00: It can engage that much harder.
22:55
SPEAKER_00: So it's not the belt supporting the back, it's the belt enabling you to engage your core harder to be able to support heavy loads on a back squat, deadlift, row, clean, etc.
23:09
SPEAKER_00: Um, so it's a really, really helpful tool.
23:12
SPEAKER_00: Rule of thumb is generally when you're over 75% of your one rep max, that's when we start to incorporate the belt.
23:23
SPEAKER_00: Um, but you know, it's it's not just for advanced lifters.
23:27
SPEAKER_00: People, you know, often think, oh, I only need a belt if I'm lifting really heavy weights.
23:31
SPEAKER_00: But it's kind of bespoke and personalised to you.
23:35
SPEAKER_00: What is heavy for you know, Jenny, who's 72, who comes to the gym, is very different.
23:41
SPEAKER_00: What's heavy for me, right?
23:43
SPEAKER_00: So she's a lot stronger, obviously.
23:45
SPEAKER_00: Exactly.
23:46
SPEAKER_00: You know, she she's deadlifting 500 kilos at absolute beast.
23:52
SPEAKER_00: Yeah, so it's it's what what you know, what is heavy for you?
23:55
SPEAKER_00: Okay, and that's why we like we'll work on that like one or at max calculation is is quite a nice thing.
24:01
SPEAKER_00: Uh, and percentage-wise, so it's good to learn how to engage your core without a belt, but sometimes learning with a belt is a great way forward.
24:12
SPEAKER_00: Um but yeah, build building tension in the core really will help support not only your back, but regulate stability through the whole trunk of your body and your hips too.
24:22
unknown: Cool.
24:23
unknown: Nice.
24:24
SPEAKER_01: Yeah, I think I've seen yeah, because I've seen people you know wear wear belts and it it looks it looks like they're they're almost just fastening that whole part of the body in because it's weak and they're kind of using it to get a few extra kilos, but then it but then it sounds similar to to the to the straps and the kind of the the lower back, if your lower back's not super super strong, you can help stabilise it and then engage the core more, so then you can again lift more with the legs.
24:56
SPEAKER_00: Yeah, because it's it comes down to stability, right?
24:59
SPEAKER_00: Like using it a belt on a machine wouldn't make much sense, right?
25:05
SPEAKER_00: It perhaps on like a pendulum squat, I could see the purpose, but yeah, it's not really gonna do a lot.
25:15
SPEAKER_00: But when you're using free weights, it's really important because stability is gonna affect your force transfer into the floor and where that force is transferred to.
25:26
SPEAKER_00: If you're wobbling and the stability is not strong in your trunk, then you're not gonna be able to maximize your force output into the barbell, leading to failed reps.
25:36
SPEAKER_00: I'm leaking.
25:37
SPEAKER_00: Yeah, and it's it's yeah, it's it's it's a really, really good tool.
25:43
SPEAKER_01: I saw one of my friends, um it was Jenny actually.
25:48
SPEAKER_01: Jenny or or Susanna.
25:50
SPEAKER_01: Um, she said, no carbs before marbs.
25:54
SPEAKER_01: Yeah.
25:56
SPEAKER_01: I've been told carbs is uh carbs are terrible for me.
26:00
SPEAKER_00: Well, what carb?
26:01
SPEAKER_00: What what carbs are you thinking about when you think about it?
26:03
SPEAKER_01: I've been told that rice passed at bread.
26:06
SPEAKER_01: Bread is the main thing, you know.
26:08
SPEAKER_01: You've got to cut out cut out bread.
26:09
SPEAKER_01: Because I did it before, I did it with a weight loss program before, and I cut out all bread and I lost weight within like a couple of weeks.
26:16
SPEAKER_00: Uh-huh.
26:18
SPEAKER_00: So was it the bread making you fat or was it the overconsumption of calories making you fat?
26:26
SPEAKER_01: Well, uh, I don't know, I wasn't tracking them.
26:29
SPEAKER_00: Uh-huh.
26:30
SPEAKER_00: So the the thing is with carbohydrates is they're very easy to overeat.
26:34
SPEAKER_00: Uh-huh.
26:35
SPEAKER_00: Because they're your body's main energy source.
26:37
SPEAKER_00: And when your body gets carbohydrates, it's like, yeah, I want more.
26:42
SPEAKER_00: Like I'm getting this fast hit of energy, which is great.
26:45
SPEAKER_00: Like for performance-wise, you you want fast hit energy, uh, but it depends on the complexity of the carbohydrate.
26:52
SPEAKER_00: So we've got simple carbohydrates, which are more sugary, like sugar would be its purest form.
26:58
SPEAKER_00: And then you've got complex carbohydrates, which are much more fibrous and probably have a have a higher fiber content.
27:05
SPEAKER_00: So they slow down that digestion process.
27:07
SPEAKER_00: So vegetables, uh, fruit, sweet potato, uh, chickpeas, etc., would be on that end of the spectrum.
27:18
SPEAKER_00: So people would say a healthy carb is perhaps like a rye bread or beans, pulses, chickpeas, vegetables, fruit.
27:31
SPEAKER_00: Perhaps, well, some people wouldn't believe fruit's you know healthy now because they said there's too much sugar in it.
27:36
SPEAKER_00: Uh, but more fibrous, right?
27:38
SPEAKER_00: They're more complex, they're slower to digest, the release of energy is slower, you don't quite get that hit.
27:43
SPEAKER_00: Therefore, they are less likely to overconsume.
27:48
SPEAKER_00: On the other end of the spectrum, you've got sugar, cookies, you've got crisps, sweets, chocolate, all these things which are, you know, in not inherently bad, but easy to overconsume, therefore, makes them bad because you pile on the pounds because you know you open a bag of crisps and you just want to eat the whole lot, or you have a bite of a chocolate bar, you want to finish it off.
28:12
SPEAKER_00: Is the overconsumption of it which makes it detrimental to your health?
28:16
SPEAKER_00: Um, danger in the dosage, right?
28:19
SPEAKER_00: Uh so eradicating those baked goods, cookies, crisps, reducing the intake of that when you're trying to lose weight is a is a fantastic idea because most likely you're gonna overconsume it.
28:33
SPEAKER_00: I mean, you could try and teach yourself good habits and caught like teach discipline around it and think, I'm gonna have a square of the chocolate bar, but for the most people it's not gonna work right.
28:43
SPEAKER_00: But complex carbohydrates, carbohydrates, like your body runs on glycogen, and carbohydrates are transitioned into glycogen very easily in your body, and that's what explosive energy and majority of your body's energy systems throughout the day.
28:58
SPEAKER_00: Now, protein can be turned uh into uh glycogen as well through a process called glycosis, I believe.
29:07
SPEAKER_00: Um, but it's a very slow process and it's a very uh it's very something called the thermic effect of food.
29:14
SPEAKER_00: And proteins require about 20 to 30 percent of the calories consumed in order to digest it.
29:20
SPEAKER_00: So if you eat 100 calories of a very lean protein like a chicken breast, you are going to be burning 20 to 30 calories digesting it.
29:28
SPEAKER_00: So then you're only netting th 70 calories, and of that 70 calories, maybe about 10 or 20% could be turned into glycogen.
29:36
SPEAKER_00: So it's a very inefficient energy source.
29:39
SPEAKER_00: Whereas with carbohydrates, the thermic effect of food, depending on how fibrous it is, so on that complex to simple spectrum, um, the more complex the carbohydrate, the higher the thermic effect.
29:53
SPEAKER_00: Um, so it would be about 10%, and then the simpler carbohydrates are around 5% of the calories you consumed are uh are burned.
30:02
SPEAKER_00: Now, fats, you're a different one.
30:04
SPEAKER_00: People think fat makes you fat, but fats actually are very easily transferred into energy.
30:09
SPEAKER_00: It's about 2% the thermic effect.
30:12
SPEAKER_00: So it's that's kind of interesting.
30:13
SPEAKER_00: You know, when you people say you get meat sweats, yeah, that's because the thermic effect of food is really high.
30:19
SPEAKER_00: Um so there's a lot of there's a lot of heat exchange going on when you're digesting it.
30:23
SPEAKER_00: Um so carbohydrates, you wouldn't associate fruit, veg, sweet potato, beans, lentils is is bad, but they they are carbohydrates.
30:32
SPEAKER_00: So it's just where people look at carbohydrates as bad.
30:37
SPEAKER_00: Well, you you're looking at, you know, the shit ones, which are mass-produced and you know, uh produced to be overconsumed and be super tasty and highly palatable and easy to overeat.
30:49
SPEAKER_00: So that that that in short, I could go on about it for a long time.
30:53
SPEAKER_01: But what you're saying is I can still go to mobs.
30:56
SPEAKER_00: Yeah.
30:56
SPEAKER_01: And but I can eat my carbs.
30:58
SPEAKER_00: You can eat your carbs, yeah.
31:00
SPEAKER_00: But it's it's it's to lose body fat, we need to be in a caloric deficit.
31:04
SPEAKER_00: We can work out, so you are what 80 kilos, let's just call it.
31:08
SPEAKER_00: So we could times that by 20, and Xavier's really good at maths.
31:12
SPEAKER_00: Uh-huh.
31:13
SPEAKER_01: 1600.
31:14
SPEAKER_00: 1600.
31:15
SPEAKER_00: Sorry, 22, it's more accurately.
31:16
SPEAKER_00: So 1600, so 1720.
31:19
SPEAKER_00: 1720, right?
31:20
SPEAKER_00: 1716.
31:21
SPEAKER_00: 1716.
31:22
SPEAKER_00: Go, Xavier.
31:23
SPEAKER_01: So these No, I was imagining myself with 60 kilos per second for that line.
31:27
SPEAKER_00: Very, that's your very, very rough BMR basal metabolic rate, okay?
31:32
SPEAKER_00: It it probably a little bit higher than that for you because you have a higher muscle mass percentage.
31:36
SPEAKER_00: And then activity levels.
31:38
SPEAKER_00: So we could multiply that by 1.2 to 1.3 for a normal human, okay, um, who just walks a little bit, doesn't exercise at all, uh, and and that would come out about 1900-ish, right?
31:54
SPEAKER_00: And then you could have someone who works out three times a week and is fairly active, then we multiply that by 1.6, which would be let's just call it 1700 round number.
32:04
SPEAKER_01: Yeah, you're getting around, was it probably about 2600?
32:08
SPEAKER_01: Exactly.
32:08
SPEAKER_00: Okay, so 2600 caloric maintenance.
32:11
SPEAKER_00: And then if you were an athlete, you might want to multiply that by two to two point five, depending on how much exercise you're doing.
32:20
SPEAKER_00: Anyway, there's calorie calculators on the internet that will do that for you.
32:23
SPEAKER_00: You just punch in how active you are, your weight, your height, your age, and it will spit out a number.
32:28
SPEAKER_00: But more or less, that's kind of how you work it out.
32:31
SPEAKER_00: So being in a caloric deficit will get you to be your desired weight.
32:36
SPEAKER_00: 500 calorie deficits generally favorable for most people.
32:40
SPEAKER_00: Women, we can generally go to a lower.
32:42
SPEAKER_00: Uh women generally feel the effects of a calorie deficit more than a man will.
32:46
SPEAKER_00: Uh, it affects their hormones uh a little bit more, so they can get a bit more mood swings, hung worse hunger cravings than a man, making calorie deficits a little bit more unpleasant for women.
32:57
SPEAKER_00: So men can go a bit more aggressive with weight loss.
33:00
SPEAKER_00: You can kind of creep up to a 700-calorie, 750 calorie deficit with a man, and they might not feel the effects of a deficit as much.
33:07
SPEAKER_00: Whereas a woman generally don't want to go much over 500, otherwise there can be probably more issues which affect their kind of hormones, hunger, mood, etc.
33:19
SPEAKER_00: So you want to find that that amount where you still feel good, you're not hungry all the time, you're not low on energy, but you're losing weight.
33:27
SPEAKER_00: And that can be anywhere between a 300 to kind of 700 calorie deficit.
33:32
SPEAKER_00: And depending on the individual, everyone kind of reacts differently.
33:35
SPEAKER_00: And then as long as you maintain that deficit and keep your protein intake high, 1.5 grams for protein per kilo of body weight is a pretty good rule of thumb.
33:43
SPEAKER_00: Unless you're training an awful lot more, you could creep up to two grams a day.
33:47
SPEAKER_00: But you know, around that 1.5 is a is a good one to aim for.
33:52
SPEAKER_00: So you at 80 kilos, so you know 120 grams of protein.
33:57
SPEAKER_00: If you're training a lot, maybe up to like 140, 150 grams will be be about right.
34:03
SPEAKER_00: Nice.
34:04
SPEAKER_01: And how long, you know, I've got holiday in six weeks' time.
34:09
SPEAKER_01: Uh-huh.
34:09
SPEAKER_01: Is that enough for you know you say it's quite aggressive to cut?
34:13
SPEAKER_01: Is it is it sustainable?
34:15
SPEAKER_01: Like, am I gonna be able to do it in six weeks?
34:18
SPEAKER_00: How much weight do you want to lose?
34:19
SPEAKER_00: I want to get down to to 74 kilos.
34:23
SPEAKER_00: So you want to lose a kilo a week?
34:25
SPEAKER_00: Yeah.
34:26
SPEAKER_00: Until then.
34:27
SPEAKER_00: Well, firstly, and have you been dieting already for the past few weeks?
34:30
SPEAKER_01: No.
34:31
SPEAKER_00: So we chuck you into a dieting phase.
34:34
SPEAKER_00: First thing that will happen is your water and glycogen stores will come down.
34:38
SPEAKER_00: First week you'll lose a couple kilos, which is inspiring, right?
34:41
SPEAKER_02: Oh no.
34:41
SPEAKER_00: Won't be fat, a little bit of fat.
34:43
SPEAKER_00: But so we'd make that drop from 80 to 78 fairly quickly.
34:48
SPEAKER_00: Then we've really got to lose a kilo, well, just under a kilo of body fat per week, which would be about a 750 calorie deficit.
34:57
SPEAKER_00: 3,500 calories and a pound of fat.
35:00
SPEAKER_00: Okay, so a 500 calorie deficit per day would be a pound of fat per week, which is about 0.453 kilos.
35:09
SPEAKER_00: Okay.
35:10
SPEAKER_00: So yeah, uh around that.
35:13
SPEAKER_00: Um so we need to.
35:18
SPEAKER_00: So if you then wanted to lose, you know, a further four kilos, it's possible, but yeah, you would want to get into a 750-calorie deficit per day.
35:28
SPEAKER_00: It would be aggressive.
35:30
SPEAKER_00: It would you would feel the side effects of the deficit, probably.
35:34
SPEAKER_00: You'd feel hungry, you might feel a little bit tired, uh, a little bit flat on energy in between your in work and your workouts.
35:41
SPEAKER_00: Um, but it's possible, you know.
35:44
SPEAKER_01: It doesn't sound like the best idea though.
35:46
SPEAKER_01: You know, if I if I thought about this a couple of months ago, you're talking about the DOMS, talking about soreness of training.
35:52
SPEAKER_01: Like if I'm getting into training, yeah, also wanting to lose lose weight, I'm I'm focusing on my nutrition, it's a lot to do.
35:59
SPEAKER_01: And it sounds that you know it might be a bit better to lengthen out that period of time.
36:03
SPEAKER_01: Oh, for sure.
36:04
SPEAKER_01: Like give give myself a bit of time to build into the training, to not push it too much.
36:07
SPEAKER_01: Like being sore and then also being hungry and then having to do all the stuff in the day, it sounds like Yeah, you I mean, look, is it possible?
36:15
SPEAKER_00: Yes.
36:15
SPEAKER_00: Are you gonna enjoy it?
36:16
SPEAKER_00: No.
36:17
SPEAKER_00: If you don't enjoy it, will you do it again?
36:19
SPEAKER_00: No.
36:20
SPEAKER_00: So you want to find a sustainable way to do it.
36:22
SPEAKER_00: So a much better way of looking at it is if you came to me like that, I'd be like, well, look, you should have started probably about two months ago and made it a much easier process.
36:30
SPEAKER_00: Your primary focus should just basically be on learning how to remove weights in the gym, learning about nutrition, diet a little bit better.
36:40
SPEAKER_00: Start to track your food, understand calories, understand macronutrients, understand micronutrients, building up that education prior the holiday, and then maybe the next holiday you can go on, you can do a proper training uh plan leading up to it to look good for that, but you don't know anything now.
36:58
SPEAKER_00: You're not going to get life-changing results in six weeks.
37:01
SPEAKER_00: Uh, six kilos in six weeks is it is a push, but it's possible.
37:05
SPEAKER_01: Yeah, I clearly don't know anything now because every everything that I've said told me that I'm wrong.
37:12
SPEAKER_01: Okay.
37:14
SPEAKER_01: Next one is uh women should only use lightweights and not heavyweights.
37:23
SPEAKER_01: Um I've seen that you know toning.
37:25
SPEAKER_01: Uh I don't want to get bulky.
37:27
SPEAKER_01: I've heard that lightweights is the way to go.
37:30
SPEAKER_00: Okay, so lightweights to failure.
37:36
SPEAKER_00: Firstly, what is a lightweight, right?
37:38
SPEAKER_00: Because some people come to the gym and they look at a two and a half kilo weight or a four kilo weight and say, oh, that's light.
37:44
SPEAKER_00: But for someone that might be heavy, right?
37:47
SPEAKER_00: Everyone's got that it's is is very relative.
37:50
SPEAKER_00: Um but lightweights done high-reps classically means kind of circuit style training, you know, pumping out or no weights, right?
38:01
SPEAKER_00: Just body weight stuff, 30 squats, you get a burn, but are you getting any muscle hypertrophy?
38:07
SPEAKER_00: So woman getting told to be sh to shy away from heavy weights means they're never really gonna see as much muscle growth as they potentially could.
38:19
SPEAKER_00: Um, don't get me wrong, is better than doing nothing, right?
38:22
SPEAKER_00: And I'm pro-exercise.
38:24
SPEAKER_00: So if it if that's what a woman wants to do and they want to do lightweights, um, and they just want to go and get a sweat on and do more of a cardio and endurance workout, and they love doing that, no problem.
38:37
SPEAKER_00: But don't complain when you're not getting the tone to tone physique you want, because it's not gonna whack on a lot of muscle.
38:46
SPEAKER_00: The most efficient, effective way of putting on muscle is training to near failure, maybe having one to two reps in reserve from 20 reps or under.
38:58
SPEAKER_00: You can get good muscle hypertrophy as long as it's near failure by 20 reps, but that kind of sweet spot is that kind of like four to like 15 reps, and then it's individual dependent.
39:10
SPEAKER_00: You might prefer pushing to failure at 12 reps, whereas I like to push towards failure at four to six reps.
39:18
SPEAKER_00: Which way's better?
39:19
SPEAKER_00: I might get a little bit stronger marginally, you might get a little bit bigger marginally, okay?
39:26
SPEAKER_00: But more or less, the same results will come.
39:29
SPEAKER_00: So look toned, you want to lose body fat and build muscle, right?
39:33
SPEAKER_00: So that's gonna build a toned physique.
39:38
SPEAKER_00: Just doing high reps in the gym might help you lose body fat, but it's not gonna really help you build a lot of muscle.
39:46
SPEAKER_00: So then sometimes people look skinny fat.
39:50
SPEAKER_00: They've lost some muscle, they lost some weight like fat, they kept the same amount of muscle, like eh.
39:58
SPEAKER_00: I don't look the way I want to look at this desired body weight, what's going on?
40:02
SPEAKER_00: That's where hypertrophy and strength training is more beneficial.
40:06
SPEAKER_01: And that building muscle, is that gonna make me look bulky?
40:10
SPEAKER_00: Well, it's very difficult to gain muscle.
40:14
SPEAKER_00: Uh it takes a long time.
40:16
SPEAKER_00: Year one and two, you'll generally put the most amount of muscle on when you start training.
40:22
SPEAKER_00: Um because it's it's new stimulus for your body.
40:26
SPEAKER_00: And and you probably can get away with seeing hypertrophy results from like lighter reps, sorry, lighter weight for higher reps in that first year, because it's just new.
40:39
SPEAKER_00: You've gone from never training before to actually adding some new load to the body and doing it at a somewhat high intensity, but then from that point onwards, it's more difficult to progress.
40:50
SPEAKER_00: So you kind of have that newbie gains which you'll be experiencing, and it almost be like being on steroids.
40:56
SPEAKER_00: If you train it correctly and eat enough protein and have a good diet and you're recovering well, and you're taking good rest periods and you're progressively overloading the weights, you will gain a lot of muscle mass in that first year.
41:07
SPEAKER_00: And then it's like the law of diminishing returns.
41:10
SPEAKER_00: Incrementally each year, you will see less and less results.
41:13
SPEAKER_00: Like I would be fucking happy to gain a muscle a kilo of muscle mass in a year now, because I've been training for like 12 years.
41:22
SPEAKER_00: Um but in year one and two, probably gained about four or five kilos.
41:28
SPEAKER_00: Well, three or four kilos of muscle mass.
41:30
SPEAKER_00: Do you see what I mean?
41:31
SPEAKER_00: Um half a kilo of muscle mass I'd be happy with, to be honest, Charlie.
41:34
SPEAKER_00: Oh, sorry, Xavier.
41:36
SPEAKER_00: Um is Charlie.
41:40
SPEAKER_00: Uh so yeah, it's it's you you will see more progress in the in the short term, but long term it becomes gaining little bits, but you find joy in perhaps strength returns and performance metrics rather than just size.
42:00
SPEAKER_00: If you're if you remain a natural lifter, you kind of go, okay, I'm not gonna be taking any drugs.
42:07
SPEAKER_01: I'm gonna I want to stay natural.
42:09
SPEAKER_01: Yeah, yeah.
42:09
SPEAKER_01: Um but that sounds good.
42:10
SPEAKER_01: I mean, you know, I can you know make a lot of improvements if I just expand my time horizons from like six weeks to a year or two years.
42:19
SPEAKER_01: Um and but in the same way, I can still make quick, you know, relatively quick results.
42:25
SPEAKER_01: It might not be there, might be a little bit of change in the first couple of weeks with with the the water retention and dropping the scale weight and and then kind of build in and get used to get used to stuff, get used to the movements.
42:38
SPEAKER_01: And then it sounds like you know, once I get to a year, once I've probably ironed out a lot of my in like injuries before by getting strong, then it might open the doors for me to then switch to a different type of fitness or a different type of like a take on a different type of challenge.
42:58
SPEAKER_01: And then that sounds like a way that when I when you know I don't want I don't want progress to slow down, but it sounds like that's naturally going to happen as I as I as I you know go along the kind of the the year cycle of training, but it means once I get to that I can then pick something else to then get good at and then pick good and keep keep it like fresh.
43:19
SPEAKER_00: I think when you're purely focused on just aesthetic results, it you know you can let's say your genetic limit right, lean, let's say 10% body fat, right?
43:31
SPEAKER_00: So you're really peeled, really lean.
43:34
SPEAKER_00: Let's say that's n like 86 kilos for you, six foot, probably about right.
43:43
SPEAKER_00: That is just a genetic limit.
43:45
SPEAKER_00: So for you to be 10% body fat and get up to 82%, uh sorry, 82 kilos, those last four kilos, so that kind of last, you know, five percent of muscle mass, ten percent of muscle mass, is that Hardest to gain.
44:02
SPEAKER_00: And that's that's kind of where you make the choice.
44:06
SPEAKER_00: Do you continue to chase aesthetics and see really slow progress?
44:10
SPEAKER_00: Or do you find joy and see progress in other things?
44:13
SPEAKER_00: Like, oh, could I get good at running now?
44:15
SPEAKER_00: Or could I just focus on my back squat and get that stronger?
44:18
SPEAKER_00: Or could I just focus on getting good at rowing or CrossFit or competing in a HIROX?
44:24
SPEAKER_00: And that's where I find I get my joy is adapting and seeing what can my body do?
44:29
SPEAKER_00: Could I do a hundred meter sprint?
44:32
SPEAKER_00: You know, could I do a marathon?
44:34
SPEAKER_01: Could I do a sub-50, 400 meters?
44:36
SPEAKER_00: Yeah, exactly.
44:37
SPEAKER_00: Like these these things are exciting because when you get to the point I have been with training for 12 years, it's like, what can my body do?
44:47
SPEAKER_00: And that's exciting because you kind of build a robust base of fitness and in like conditioning and strength, and you can experiment and branch out, and seeing progress in different elements of fitness is really fun and exciting, and you take on new challenges.
45:03
SPEAKER_00: But for the meantime, you just want to add some muscle to your body, build a decent base of strength, fitness, and build a body that you're proud to look at in the mirror, and you think, okay, yeah, this is cool, and then see what you can do from it from that point on.
45:18
SPEAKER_01: That sounds like a good plan.
45:19
SPEAKER_01: Yeah.
45:20
SPEAKER_01: Is there anything else I should know?
45:22
SPEAKER_01: Um, you know, I've got these things online which I've you know, I've kind of learned, and it sounds like um a lot of them it's more clickbaity, and we'll we'll just be a little bit fear-mongering saying you should avoid doing this, and you know, people who tell me to have you know certain supplements and they can make money off that when it sounds like you know I might just need to fix the basics and the fundamentals.
45:45
SPEAKER_01: Um, is is there anything else that I should be wary of like when I first start training that I haven't mentioned?
45:53
SPEAKER_00: Don't be set on one-way experiment.
45:58
SPEAKER_00: Bodies are unique and finding what works for you is important, and that comes from trial and error.
46:09
SPEAKER_00: So trialing out different training styles, trialing out different times of eating in the day, or different types of food, working out what suits your body well is gonna be key for you to see long-term success, and that trial and error period can take a while, and that's the fun of the that's the process, right?
46:33
SPEAKER_00: Um, so one influencer saying this is the best way to get in shape, like if you stuck stuck to it, it it probably is like you could get in shape doing it, right?
46:43
SPEAKER_00: Um, but is it the right thing for your body and mind, right?
46:48
SPEAKER_00: Because what you know, a lot of stuff can work for the body, but is it is it something you can stay consistent with long term?
46:54
SPEAKER_00: And that's the key formula.
46:56
SPEAKER_00: It's it's consistency, but finding a style of training and a style of eating and a style of recovering that you can stick to not for a year, but for the rest of your life, right?
47:08
SPEAKER_00: And it will have to adapt and change with time as you get older.
47:11
SPEAKER_00: Uh, probably more so the training rather than the recovering and the eating, um, or the eating as well, because you know, you might not be training as much, you might not need as many carbohydrates, etc.
47:22
SPEAKER_00: Um, but it's just kind of learning as you go along the process, and that's that's the fun of it, and figuring it out, that's what you've got to find the joy in rather than just the results itself.
47:32
SPEAKER_00: As soon as you fall in love with that process of not only getting results, but of learning and trying new things, that is when you're gonna stay consistent long term, not just from the results.
47:45
SPEAKER_01: Yeah, see that's that that sounds it does sound great, but it also sounds quite difficult, and it that's gonna test my patience a lot.
47:54
SPEAKER_01: Um, but also because I'm gonna have the results as well at the start to keep me going.
47:59
SPEAKER_01: Like I've always been I've always been used to training for a specific thing or do this like six-week shred or six-week something, and then but it's just not sustainable.
48:11
SPEAKER_01: Um, but I think just like expanding the the time horizons and allowing things, it sounds like allowing things to like compound in a sense, and the the more that I stick at it, the more that I'll learn, and then it opens more doors and I can find you know a way that I can I can do it because you know if I want to change jobs or you know family commitments or anything like that, I want to have something that's consistent in my life.
48:36
SPEAKER_01: I don't want to have something that is only predicated or dependent on a certain set of like circumstances because I always find that when I I want to do something new that only has that kind of like motivation and inspiration for it, it only lasts for a certain period of time, and I need something a little bit more sustainable and something a little bit more long term.
48:58
SPEAKER_01: So it sounds difficult, but it also sounds kind of rewarding, you know.
49:03
SPEAKER_00: If it was easy, everyone would do it, you know.
49:06
SPEAKER_00: And it just depends on the values of where you put health in your life because building a strong, fit, healthy body which doesn't get sick that often, that is energized, that is motivated, that's generally positive, you know, you're gonna notice you're happier more frequently when you're keeping healthy, you're gonna sleep better.
49:28
SPEAKER_00: Like all these all these things, you're like, okay, that sounds pretty cool, but it it requires energy and effort in order to get to that point, and it drastically improves your life.
49:39
SPEAKER_00: Like there's no doubt about it.
49:41
SPEAKER_00: Like it's very rare you meet someone who trains frequently, eats well, and sleeps well, who's very, very depressed and sad, and you know, because the the the thing is with health is a part of your life.
49:54
SPEAKER_00: You you if you're fortunate fortunate enough, you can have control over.
49:58
SPEAKER_00: I mean, if you're in the UK, pretty much it can be more difficult it with financial constraints, but you know how cheap a pack of rices and some chicken thighs are and some tuna, you know, you can start with really basic cheap stuff and you know, some vet like some cheap veg, etc.
50:18
SPEAKER_00: Um, you can start there and you can work your way up to you know the premium eggs, some steaks, etc.
50:23
SPEAKER_00: Oh yes, you know planters.
50:25
SPEAKER_00: But you can have control over what you put in your mouth and what you do with your spare time.
50:30
SPEAKER_00: And if you're being productive with that and seeing progress in that element of your life which you have control over, it's brilliant because relationships sometimes don't go as planned, work, anything can happen, and there's elements of your life that you don't have drastic control over, but your health you do, and as long as you're constantly seeing progress within your health, it's pretty uplifting and happy because shit can go wrong, yeah, but at least you still can go on your run or go to the gym or eat that nice breakfast that energizes you for the day or get to sleep at a good time and stick with your routines.
51:09
SPEAKER_00: Um, so that that element of control over your body and your health sometimes doesn't go to plan, might get sick, but you can do everything you can in order to not get sick, you know, and not have the injuries from just walking down the high street and rolling your ankle or popping a knee out, building that robust body, yeah.
51:30
SPEAKER_01: Or those people falling out of pound land.
51:33
SPEAKER_00: Yeah, I mean they are at risk.
51:39
SPEAKER_00: Those pound land people falling over that scared you.
51:43
SPEAKER_01: It did, and that's what brought me here.
51:45
SPEAKER_00: Yeah.
51:46
SPEAKER_01: Well, guy, thank you so much.
51:47
SPEAKER_01: Thank you for answering my questions.
51:49
SPEAKER_01: Um, because genuinely I get so overwhelmed online.
51:52
SPEAKER_01: There's way too much, it's way too much advice, and I get on a certain you know algorithm and I'm scrolling and I see that I should be having, you know, eating this much protein a day, I see that HIT training is sometimes good for me, or I should be going some steady state training or you know, with lifting weights, and I I should train when I'm tired, but not when I'm too tired, or you know, oh I just get so overwhelmed by it, but it's so nice to just have, you know, keep it nice and simple.
52:18
SPEAKER_01: Um I guess the you know, last thing is from now, for me, if I were to pick two things to focus on, if I wanted to lose body fat and just be a little bit more energized day to day and get a little bit fitter and stronger, what are the two things to keep it really simple that I can actually do now and go home and do?
52:41
SPEAKER_00: As a newbie, tracking your food, building up an awareness of nutrition, macronutrients, micronutrients, calories, so important.
52:52
SPEAKER_00: I strongly suggest anyone to do that for at least six months to a year when they first start out because it builds an understanding of what are in the foods you're eating.
53:01
SPEAKER_00: I like to call it food tracking, not calorie tracking, because there's a lot more to food than just calories.
53:08
SPEAKER_00: That number one.
53:10
SPEAKER_00: Number two, would be follow some form of training plan, you know, sticking to it, progressively overloading it each week, tracking the weights you use.
53:19
SPEAKER_00: If you can get those two things right to start with, fantastic.
53:25
SPEAKER_00: And that training plan, how could you you know Chat GBT could help?
53:33
SPEAKER_00: You just you speak to it and say, This is my schedule, these are the results I'm after, this is the level of fitness I'm at, these are the exercises I don't really know how to do, this is what I want to work on, it can give you somewhat a good plan to follow.
53:49
SPEAKER_00: Um, but again, there are other apps and there's coaches out there if you have the finances to do it.
53:54
SPEAKER_00: But that can be a good start.
53:56
SPEAKER_00: And and and those if you can get those things two things right, they're pretty good non-negotiables to follow by.
54:01
SPEAKER_00: Like, I follow my training plan each week and I track my food.
54:04
SPEAKER_00: If you're getting that right, then you can stack other things on top of it.
54:08
SPEAKER_00: Um getting to sleep at a certain time, reading a book, educating yourself, hydrating enough, um, meditating, journaling, etc.
54:17
SPEAKER_00: Like there's these other things that can come in, but start with that first if you want to build a healthy body.
54:24
SPEAKER_00: Probably the third most important thing is is getting that sleep schedule sorted because that recovery process needs to be good.
54:31
SPEAKER_00: But generally that sorts itself when you start a training program and start eating better food.
54:36
SPEAKER_00: So, you know, that's that's all I'll say on that.
54:40
SPEAKER_01: That's great.
54:40
SPEAKER_01: Thank you.
54:42
SPEAKER_00: All right, Xavier.
54:44
SPEAKER_00: Thanks for thanks for joining me today.
54:45
SPEAKER_00: It's lovely to meet you.
54:47
SPEAKER_01: Lovely to meet you as well.
54:48
SPEAKER_00: Ah, do you mind if I just grope you a little bit?
54:51
SPEAKER_01: I do mind.
54:53
SPEAKER_00: Oh.
54:53
SPEAKER_00: Charlie! Oh can I measure how thick your leg is?
54:57
SPEAKER_01: Yeah, honestly, yeah, my leg's getting my leg's getting bigger.
55:00
SPEAKER_01: Oh.
55:01
SPEAKER_01: Go on.
55:02
SPEAKER_00: It is, isn't it?
55:03
SPEAKER_00: I know.
55:04
SPEAKER_00: Wow.
55:04
SPEAKER_01: Isn't it actually?
55:05
SPEAKER_01: Yeah.
55:05
SPEAKER_00: It's getting harder as well.
55:07
SPEAKER_00: On that note, goodbye, everybody.