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Why strength and resistance training matter as we age · Cultural Wars | America Out Loud News

0:12
I'm Stephanie Coxson.
0:13
And I'm Kathy Anderson Martin.
0:15
And we are two women influencing real life.
0:18
So let's twirl.
0:22
Happy New Year, Stephanie.
0:24
Happy New Year.
0:25
You know, every year I think we have had this tradition that we started the year with some diet, nutrition or fitness centered show.
0:33
Because if you look at people's New Year's resolutions, the top five, there's usually about three of them.
0:39
Um aggregate, you know, people across the board will emphasize diet, nutrition, weight loss, exercise as their top New Year's resolutions.
0:47
Are you aware of that?
0:48
I am, and I'm also aware this is about the time that they quit, give up, and they're right back to their McDonald's or whatever they're doing.
0:55
Exactly.
0:56
We actually already passed January 9th, which is called National Quitters Day, because that's when people have already usually quit their resolutions.
1:03
So we're ahead of it.
1:05
So if you're still with us on your resolution or want to re-engage, today is the day.
1:09
Today is the day, yes.
1:11
So today we have a friend with us, uh Brian Sibok from Precision Training Concepts to talk about something maybe some of us we talk about not diet nutrition, and we've talked about that a lot, but about strength training and just fitness and the benefits and the changes and all those kinds of things.
1:27
And this better be motivational, Kathy, because I think that people need to know why they need to stick with these resolutions and everything else.
1:37
And so I'm really hoping that he gives us a little punch in the gut to get back to the gym since most people have already left.
1:44
So I'm Stephanie.
1:48
And I'm Kathy Anderson Martin.
1:50
And we are two women inspiring real life.
1:53
So let's twirl.
1:55
So Brian Sibok of Precision Training Concepts, welcome.
2:00
And can you just share a little bit about yourself?
2:03
Sure.
2:03
Thank you, ladies.
2:04
Um, well, I've uh local native here in the Harrisburg area.
2:10
Um, I kind of grew up in the fitness industry.
2:14
I was about 13.
2:16
I uh sneaking up on 60.
2:19
And uh my background has always been in strength sports, Olympic lifting, powerlifting, and just as I was kind of growing up in my early teens and stepping into high school, some of the people that I was blessed to be around were legitimate world champion uh strength training uh competitors.
2:40
And from an early age, I was always taught about consistency and technique, and you want to maximize your time when you're in the uh in the any kind of uh fitness space to try to minimize uh the possibility of injury.
2:55
That has just stuck with me for decades.
3:00
Um we my both my wife and I, we own a actually two personal training studios in the Harrisburg area.
3:08
Uh, we've been doing that the last 15 years, precision training concepts.
3:12
And about five years ago, we opened up a membership-based uh fitness center uh in a very underserved area, but um it's been a great all aspects of the fitness uh space.
3:28
So what advice?
3:30
Um, you know, people we says started that about resolutions.
3:34
People say, oh, I'm going to the gym.
3:36
I'm going to exercise, I'm going to do this or that.
3:40
How how do you start?
3:41
I mean, where do people get started?
3:43
What advice do you and and even bigger?
3:45
I think you alluded to it, Stephanie.
3:47
Why do you even do it?
3:48
I was going to say, I think it's the why, because walking around and just looking at people.
3:53
I mean, 90 some percent of people are just out of shape.
3:57
I mean, even if they're skinny, they're like skinny fat.
4:00
Right.
4:01
That's the problem.
4:02
So start with the why.
4:04
Absolutely.
4:05
That's a great point, Stephanie.
4:07
Um, you have to have the reason, the drive uh behind it.
4:12
I can sit here and say because I've been in it so long.
4:15
If you don't, you're more likely to get diabetes.
4:18
If you don't, you're more likely to get heart disease.
4:21
If you don't, you're more than likely to be become overweight and that uh excess weight will hurt your joints more.
4:28
It'll limit your um your life with your family.
4:31
It can be so debilitating.
4:34
The the sad part is most people know that movement and exercise to some degree is better than none.
4:44
Um, at any of our businesses, when we sit down with clients or potential members, they do that because of accountability.
4:54
That's probably the number one thing.
4:56
If you're going to start, and again, most gyms.
5:00
At this stage of the of the year, you look around and it's like I have never seen 20% of the people that are in there.
5:08
And you're right, probably within 60 to 90 days, most of those or a good portion of them will leave.
5:15
So making it easy to uh to enter, that's the best way to word it.
5:21
Have to have some sort of an accountability piece, whether that's a partner, a spouse, a friend, um, a personal trainer, something that is going to kind of give you that little nudge where typically, you know, I'll feel like doing it today.
5:39
Guess what?
5:40
You need to.
5:41
Um consistency is also probably more so than the intensity of working out, is more important.
5:52
I'd rather see people coming through the door show up every other day.
5:58
20 minutes, 30 minutes, as opposed to trying to come in five, six days a week, train for an hour, hour and a half, two hours.
6:08
And again, you have to kind of keep in mind a lot of the people at the beginning of the year have they're not very avid exercises, exercisers.
6:17
So their muscles have essentially shortened from lack of use.
6:21
So what that means is those first couple weeks, they are going to be sore.
6:27
So you kind of have to give yourself a little bit of grace when you're first stepping into the gym or fitness center, or even if you're just starting to walk, uh small steps will lead to much larger and better progress.
6:42
So initially, those first two weeks are going to be shaking the dust off those muscles.
6:50
I do a lot of analogies with clients and members.
6:53
Just think, you know, again, I'm going to be 59.
6:57
So I go back to I was born in 1967.
6:59
If my car was a 1967, whatever, and has been sitting for a year, and I got in and it actually turned the key and it actually did start, my tires would probably be flat, the oil would be sitting, probably not the smartest thing to go out and try to start it in the winter and drive 100 miles an hour.
7:17
The engine would probably blow up or an end a tire would blow.
7:21
It's cut very, very similar to our bodies.
7:24
You have to make sure you're doing the preparation, stretching, make sure you're eating better, making sure you're getting your water.
7:32
Those types of things are huge.
7:34
But initially, for the folks that are going, you know what, there's got to be a button that can be pushed that is getting somebody through the door.
7:44
Um, I always would tell people when I am with my wife and she goes to a shoe store, I am very overwhelmed.
7:51
Here's a thousand pairs of shoes.
7:53
Where's the place to sit down?
7:55
That's where I'm at.
7:56
A lot of um, I'd say more so women coming into a fitness space, even a private one where there's not that many people can be very uh overwhelmed, very intimidated.
8:10
The everything looks heavy.
8:12
Um, it looks kind of scary, and in all honesty, it can be very overwhelming if you don't know uh how to use it.
8:20
So that initial ease of entry is so so important.
8:26
So that's why it's nice to have a good game plan, an accountability partner, and just start slow and steady, but you have to start.
8:37
That's key.
8:40
I I give Brian credit.
8:42
Um my mother um is older, obviously, almost 80 years old.
8:48
And uh a couple years ago, Brian, um, she was in a group that Brian was facilitating, and she's been always kind of was always very kind of lethargic.
8:57
And Brian said exactly what he kind of said here.
9:01
And she said, Oh, I can't do all that.
9:04
And I remember Brian, you said to her, Well, can you walk around the block?
9:07
And she said, Well, I could do that.
9:08
And you said, well, then don't go do that.
9:10
And then next week walk around the block again uh twice, and so forth.
9:15
And you talked to her, like what she could do when she could do it.
9:19
She had no intention of joining a fitness center, you know, but it gave her a starting point.
9:24
And long story short, she lost almost 50 pounds and is just reclaimed her life.
9:29
And I always say aging in reverse.
9:31
So you said something very uh important there, just you have to start doing something and do what you can, right?
9:38
Not go in and say I'm gonna lift 100 pounds.
9:41
It's what you can do.
9:43
Right.
9:43
I think that it's all mindset, to be very honest.
9:47
Most people, when they think of getting in shape, they think I got to work out an hour or two every day.
9:56
You know, here's probably one of the biggest um.
10:00
I'm going to say lies in the fitness industry.
10:02
This is my own personal opinion, but you know, people think that you need to go in every day and just work out as hard as you can for as long as you can.
10:13
When you're in your teens and 20s, that's kind of the case because recovery is so quick.
10:19
The things we did on a Monday, you could do Tuesday, whether it's running, jumping, lifting, whatever.
10:26
You could do the same thing Tuesday and Wednesday and Thursday because the recovery was so uh quick.
10:32
And even if it kind of hurt, you don't really know what pain is when you're 15, 20 years old.
10:38
Um, but when you're older, the focus should be on what can I do?
10:44
And then it's really more it starts to evolve into what should I do.
10:49
You don't want to focus on going, oh, I need to go into the gym and and go through or a fitness center, or even just walking, oh, I gotta walk a mile.
10:58
So people are not going to get up and walk a mile.
11:01
And I think with your mom is a great point.
11:03
I mean, she was how old?
11:06
70?
11:07
She was in her 70s, yeah.
11:09
And had no fitness background whatsoever, which I find it funny.
11:13
Now she lives in a retirement community apartment, and she is she's leading chair fitness classes, and I almost I'm like, who am I calling?
11:21
She's like, I gotta go.
11:22
I have fitness class, I'm leading it.
11:24
And I'm like, what happened?
11:26
That's awesome.
11:27
I I love to hear that.
11:29
Um, it's just like building a house is again another analogy.
11:33
You're not gonna start building a house on Monday the first and have a house built Tuesday the second.
11:41
It's one brick at a time, it's one step at a time.
11:44
It's again getting more water, it's starting to move.
11:48
And if moving for you is just walking, that's fine.
11:54
You know, more often than not, people that are going from a sedentary lifestyle or a sedentary job, and really their form of exercise is walking from the parked car to their desk, that's not a good thing.
12:09
So, you know, there's little things like parking further away, make sure make take the steps, not the elevator.
12:15
It's like those little things.
12:17
What I have found is that the people that are in that need more help get more benefit quicker than those people who are really fit because they're already at a level of fitness that it's kind of hard to change.
12:34
I mean, if you work out every day and you run and you walk and you do uh the nutrition thing is on point, it's really hard to see changes, significant changes within a month or two for a lot of people.
12:49
Um, but the folks that are sitting behind a desk, snacking throughout the day, you know, again, very sedentary, those are the ones that when you get those bigger muscles moving, like the legs, you're getting your heart and lungs just working up a storm, you're burning more calories, you become more efficient at burning off what you have coming in and what's going out.
13:14
So it's uh a great way to start is just by moving the legs.
13:23
And I, if I understand, I was reading some research.
13:26
Um, and if I understand it correctly, you know, it takes three weeks to lose your progress, and it takes twice a week for most people to to build and gain.
13:37
And so, you know, I like these are kind of minimal things that people can really implement, right?
13:43
I mean, yeah, you really don't need a ton of time like to to really change your your muscle, which is probably one of the most important things you can do as you age.
13:55
Yes.
13:56
Um it's a great point, Stephanie.
13:59
The the time for the majority of people that we see on a day-to-day basis, they're giving us 30 minutes a couple times a week.
14:10
That's what they come in and work with one of our trainers on or one of our staff.
14:14
Um, the days they're not there, they're just walking 15 minutes, 20 minutes.
14:20
You find the time when you have the time.
14:23
Um, but you can get from where you it's a bigger road and a longer road to go from where you are now to where you want to be.
14:33
Once you're where you're at, maintaining is so much easier.
14:38
Um just because you're you're kind of putting your body through some changes that it's maybe not seen uh in years.
14:47
We have clients walk through the door that are 60s.
14:51
Oh, I just want to get back to the weight I was in high school.
14:54
I'm thinking my first question is why you have four children, you're
15:00
Uh, you know, you've gone through life experiences with injured knees, hips, shoulders.
15:06
That's one of the things, again, I go back to you've got to give yourself a little bit of grace.
15:10
And unfortunately, a lot of people that are starting, the last time they were doing anything on a consistent physical level was high school, maybe college, or maybe shortly out of college, you know, and they were still kind of going to play volleyball or run or whatever, but then life gets in the way.
15:34
You know, you're you get married, you have children, you have a career, it kind of takes all the time away from it.
15:40
You know, uh, we recommend 15 to 20 minutes on a daily basis of intentional, and that that's probably the most important word in this is intentional movement.
15:54
We have people that are, well, I've I've got three kids, and I'm I'm chasing toddlers all around the room.
16:00
Exhausting as that is, uh, I've we have five kids, but now they're adult kids, but that is exhausting and more backbreaking, but it's not muscle building, it's not cardiovascular uh directed movement or exercise.
16:18
So training and exercising with intention is very important.
16:23
If you want to build muscle, you've got to do movements that build muscle.
16:27
If you're trying to build heart and lung strength, you should do the movements that are geared to do that.
16:34
Why makes sense?
16:35
Why is it so important?
16:37
I you hear women especially like, I don't want to get all muscular.
16:41
Why is it important to focus on building muscle as opposed to a lot of other things?
16:48
Why is that something that's uh you know should be a priority?
16:54
So here's a uh a fun fact.
16:57
So adults will lose on average three to eight percent of muscle per decade after the age of 30.
17:08
Um it accelerates after 50.
17:11
3 to 8% per decade after the age of 30.
17:15
Correct.
17:16
So that's sort of like the Mendoza line.
17:19
So when we're talking about like an evolution of fitness and what you did in your teens and 20s, it's right around that 30-ish range where you know, our body goes from really responding well to more volume, more sets, more reps, more weight, because the recovery system is very strong at that point.
17:43
Or in that 30s to 50s, somewhere in there, your body needs more recovery time.
17:49
So maybe train um exercising a day, taking a day off, exercising a day, taking a day off.
17:57
The recovery just becomes more important.
18:00
Um women lose muscle faster than men.
18:05
Uh, women are more prone to osteopernia, osteoporosis than men are.
18:10
Um the more muscle your body has, the higher your uh metabolic rate is.
18:18
So your your body is going to burn calories better when you have more muscle.
18:24
That's to feed those that the muscle.
18:27
Um the funniest line I always hear from women about lifting weights is uh, well, I don't want to look like Arnold.
18:37
Trust me, you won't.
18:38
I mean, Arnold was 6'3, 240 pounds, uh, kind of a genetic freak for his time back in the 70s and 80s.
18:48
Um, but he trained specifically for bodybuilding.
18:52
That's all he did all year round for decades.
18:56
Um, most women, unfortunately, when I think one of you guys had pointed out about skinny fat.
19:03
You know, gals come in and they're uh 120 pounds, 110 pounds, and you look at them thinking, my God, you're tiny.
19:10
And they say, well, I'm kind of skinny fat.
19:13
Most people, they they do what they know how to do.
19:17
And a lot just go on a treadmill, or they run or they walk, and they're kind of burning more calories, but they're not building any muscle.
19:26
So now they're a little lighter version of the skinny fat.
19:31
So strength training for women, even more so than men, um, is more important just to maintain that muscle mass because again, as we are aging, that 30s, 40s, 50s, you need a little more recovery time.
19:49
I think the uh I would pinpoint the directed exercise for specific muscles, strengthening the legs, strengthening the core.
20:00
Keep it really simple.
20:01
Pushing, pulling, uh, some form of squatting and like a rotational and core type movement.
20:09
And you know, you'll you'll be fine.
20:11
It works out.
20:13
Once you start getting into the latter 50s, 60s, functional strength, balance, stability, core strength really starts to become almost a necessity for life.
20:27
Um, when you take the legs out, we all have I can use my own parents very active, uh, no injuries.
20:36
Um to their latter 80s, and once the legs went out, my mom had fallen and broken her hip.
20:44
Um, was less than a year.
20:45
She passed away.
20:47
And uh they would it was always your legs being the biggest muscles, kept that heart and lung strong.
20:56
And when people get more sedentary, unfortunately, the calories out are not burning the calories we're putting in.
21:06
That's where the weight gain and the depression and a whole host of other uh issues kind of starts to rear its head.
21:16
I think um when I talk to people a lot, I don't know that they really understand that.
21:22
And there's also what's interesting, some some research that has shown that weight lifting is act outperforms SSRIs in terms of uh, you know, in terms of depression.
21:34
And so it can really change around someone's life just by building that muscle on a regular basis.
21:43
But you're right that a lot of females get very scared that they're gonna look at the I was one of those for many years.
21:47
I'm like, I don't want to look like a bodybuilder, you know.
21:50
Um, so I was one of those females that was totally afraid of it.
21:53
I I feel you're okay, Stephanie.
21:56
You okay on that?
21:57
Thank you for your opinion, Kathy.
21:58
I'm you're welcome.
21:59
I'm I just just wanted to help.
22:01
Yes.
22:02
Please continue.
22:02
Please continue.
22:04
Yes, now go ahead.
22:07
I was gonna say one of the things that uh I've I've heard over the years is you know, when a when a client would come through the door or you know, members coming through the gym, um, they would say, or I would throw out there, hey, how's it going?
22:22
How's your day going today?
22:24
Uh, you know, pretty lousy day.
22:26
I really don't feel like being here.
22:28
And you know, whatever it was, life.
22:31
And uh at the end of the workout, one hundred percent of the time, I get the same response.
22:39
I'm so glad I came.
22:41
I feel so much better.
22:43
Those endorphins were released, and life is better.
22:46
So you it kind of takes the uh the direction and focus off of the life we were dealing with prior.
22:54
Endorphins hit, you get a little sweat, you feel better, and you leave better.
22:59
So I always find that to be that's the main part for me to even do this.
23:03
Well, and I think that's the other thing.
23:04
When you do something that you don't feel like doing, you actually will start to develop new neural pathways as well.
23:09
There's there's so much science um behind like the mental health and working out.
23:16
It's actually quite amazing.
23:17
We have to go to break, but um, I I love some of the research behind all of this, what you're talking about.
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Welcome back.
27:29
Um so I don't know.
27:31
I you know, I get a little nerdy.
27:32
I like to look into why I'm doing something.
27:34
I started to do weight lift like weight bands.
27:38
Um I think it's called the X3 barsman like that last year.
27:41
It's probably been like a year and a half since I've started doing that.
27:45
And so, of course, my curious mind goes into all the science behind it because I can tell you there's just days I don't want to do it.
27:50
And there's been months that I've kind of taken gaps, which is not good, but I always come back to it because I start reading the research.
27:56
I'm like, wow, I really have to do this.
27:58
And when I look at where people are later on in life, you know, they got there because of decisions, right?
28:05
They're in a wheelchair because of certain decisions, or they're running around chasing their grandchildren because of certain decisions.
28:11
And so I do look at people as a motivator of why I want to make sure that I prioritize um weight lifting and just movement in general.
28:24
Um probably the number one thing that I hear when somebody latter 50s, 60s is at that stage where the kids are grown up, they're out, the grandkids start coming in to the equation.
28:39
They want to be able to get down on the floor, play with their young ones.
28:44
And um we have a lot of people that can't.
28:46
I mean, they are physically incapable.
28:48
And Stephanie brought up a great point.
28:50
You know, when you life's about decisions, when you make certain choices to eat, not move, um, you know, and and not uh exercise at all.
29:01
Eventually, that's gonna catch up to us, and it always does.
29:06
You know, we're we get older and our body kind of slows down.
29:09
We're not as efficient as it used to be.
29:12
So um doing a little bit always uh kind of plays out to get a big uh benefit.
29:21
I know you were speaking on the bands.
29:25
I have implemented bandwork.
29:29
Uh probably the last 15 years, myself and clientele.
29:34
Um I love them because the tension is constant.
29:39
You can still build up strength.
29:41
It's challenging on the muscles, but it's easier on the joints and helps strengthen them along the way.
29:49
Um ultimately you just want to get moving and try trying to get somebody through the door or just to start is.
30:00
Probably the hardest part of the entire process.
30:04
But once you start, it be it's a good addiction if you ever want to use that word.
30:10
But um, once people start to move, and I will see within a 30-day time frame, if someone is fairly consistent, two to three days of 30 minute movement.
30:22
I don't even like to use the word exercise anymore.
30:25
That seems to be the new four-letter word, is just movement.
30:30
People feel better.
30:31
The endorphins kick in, they feel stronger.
30:34
Seems like their body is kind of working synergistically with uh itself, the way it is designed to do.
30:42
And then uh you just become more efficient at burning off the calories that you're uh you're ingesting, and you just feel better.
30:51
So it's it's not like it's this magic pill.
30:54
Our bodies are designed to do that, just people don't take advantage of it.
30:59
Brian, I know you've um shared you don't need a lot of expensive equipment.
31:03
You've I've seen you do video um virtual sessions where you tell people to lift like five a gallon thing of water or you know, just things you have around the house.
31:13
Or you said the bands, they're very inexpensive to do to do simple exercises that get the same results.
31:19
You don't have to go invest in a huge um home gym to make these things happen.
31:26
Correct.
31:27
Correct.
31:27
I was go back to the same thing.
31:28
God gave us two legs, two arms, uh and you've you've got all the equipment built right on.
31:36
Whether you start by walking, if you want to do movements that are specific to certain body parts, you can do lunges, you can do squats, you can do planks, you can do push-ups.
31:48
There's lots of different things you can do, and it doesn't necessarily have to like a lot of people would say, well, I can't do a push-up.
31:55
That's fine.
31:56
You probably have a countertop in your kitchen, and you could start by doing a very elevated push-up, about four feet off the ground where your countertop starts, where you're just pushing away, then find a lower chair, uh, then eventually getting to a point where you're on your knees doing a quote unquote girl push-up, um, and maybe eventually doing an actual push-up, but you don't really need to um have a membership at any place or have dumbbells.
32:26
Now, obviously, if you have a uh stability ball or a yoga mat or a couple pairs of dumbbells, it definitely adds to your uh exercise arsenal or your exercise library, but you really don't need a ton of stuff.
32:46
You have also um there's a couple things I was thinking about one difference of men and women, but also there is this um seems like everybody wants to be on these GLP ones and um these weight loss drugs.
33:01
And I think you were the first person who mentioned to me that those drugs can actually and also we go to um lifestyle and behavior changes have to occur regardless of what you do.
33:13
But I think you were one of the first ones who mentioned to me that those drugs actually um hurt in it in regards to muscle loss.
33:22
It is that is that true that when they're you're losing weight, but you're also losing muscle, and then there's um issues with that, correct?
33:31
That is that is accurate.
33:33
Um I think that the number or the percentage is a little bit skewed, uh, but they are saying somewhere around that 30, 40, 50 percent of the weight you lose on those drugs is muscle.
33:51
So you know, just kind of think about it from a number standpoint.
33:55
If you have a 300 pound person and they're gonna lose 20% of their body weight, that's 60 pounds.
34:02
Of that 60 pounds you lost, you lost 30 pounds of muscle.
34:08
Now if the lifestyle doesn't change, meaning you're not going and exercising and you're you just take a shot to lose weight, which you will, but if you don't change the lifestyle and you're not building muscle, um, that's eventually you're gonna go off those medications, and all 60 pounds comes back.
34:33
But hate to tell you, you don't gain 30 pounds of fat back and 30 pounds of muscle, you're gonna gain 60 pounds of fat.
34:42
So you're almost in a worse position if you don't make the proper adjustments than when you started.
34:49
So it's it's a you know, it's a scary uh scary endeavor.
34:56
Now, there are many clients who have taken it.
35:00
And um, or just people in general that have lost weight, they've always exercised, you know, they were at that stage of life, um, menopausal or or whatever the situation was where they needed some type of kick in the pants, so to speak, and that got them over that hump, and they were always very diligent with exercise, they were diligent with uh walking and their nutrition, and uh, you know, hopefully down the road that will still maintain, but I think these are all relatively new.
35:40
If you think about it, this they this stuff hasn't been around for that long, but the muscle loss is part of the deal, so that's why the strength training helps offset that to whatever degree.
35:56
Now, if someone is doing the strength training during those GLP ones, is it as bad?
36:06
Is the is the muscle loss, yeah.
36:09
The muscle loss is as bad as you're if you're doing the strength training.
36:13
Um I I think from from what I understand with the strength training, as long as there's ample protein while you're taking those shots, and there's ample strength training.
36:28
Um, you know, you I to be honest, I'd really have to look at data for that, but uh the people that I know that are clients that are coming in, or just people I know that have done or are doing those shots, they are the ones that are diligent with nutrition and diligent with really amping up the protein to try to maintain muscle.
36:55
Obviously, the the strength training and the muscle building helps.
36:59
I've also seen clients who have come through the door who have been on one of those shots, and they come in.
37:06
Hey, I'm down 80 pounds, I need to start uh strength training.
37:11
They're already kind of behind the eight ball, so it's something it's a great addition to.
37:18
Um, obviously, make sure your your physician is uh all on board, but it is it's like peanut butter and jelly, you gotta have them both, or or boy, it's not gonna taste very good, you know.
37:31
Yeah, I do worry about our society, you know, when these GLP one, because there's already lawsuits with the GLP ones.
37:38
Oh, I'm sure.
37:39
And I and I do worry about our society because we're going to go from one crisis to a bigger crisis.
37:44
I feel like when people realize that they can't, I think it's the mentality.
37:50
I heard uh on the radio, uh, young people in their 20s, I think it was college students, young 20-year-olds.
37:56
Um, the overwhelming majority, if they needed to lose weight, just said they'd rather take uh pharmaceutical rather than do any lifestyle modifications.
38:04
And I think that's what's scary.
38:06
Oh, that's not good.
38:08
Yeah, I I hear that a lot from people coming through the door.
38:12
Um we are a I want it now, unfortunately, kind of society.
38:18
And people coming through the door or just now all of a sudden, you didn't just all of a sudden get heavy or get sedentary.
38:27
There was a process, you know what I mean?
38:29
It was uh uh the lack of whether it was motivation, might have been a health-related uh injury, but it took some time to get to this point, and it's going to take some time and some work to get to the next point.
38:47
Um the scary part is I was reading um this a week or two ago, they said by 20 30.
38:59
It's not too far down the road, 50% of the population will be on some form of a GLP.
39:06
But that is scary.
39:10
That is that's terrible.
39:12
Well, I mean, think about it.
39:15
Stephanie, you've got to point it out.
39:17
If you look at where we were in the 70s, and you look at pictures at the beach, pick any beach, east coast, west coast, people were relatively trim.
39:32
I'll go with that word.
39:35
In the 80s, what happened?
39:38
The boom of IT computers, work became so much more sedentary.
39:46
Um, and the addition and uptake of sugar and processed foods in the 80s, diabetes skyrocketed.
39:57
IT skyrocketed all of
40:00
And you know, it's been I hate to say it, but it's gotten worse ever since.
40:06
You know, we we are more reliant on computers and phones as opposed to, hey, I'll be right back.
40:14
I'm just gonna go run here and do this.
40:16
Um, I can just push a button on my phone and it kind of does it for me.
40:20
So hate to say it, but I think we've gotten a little bit lazier because it's everything has become so convenient where you don't have to put in the time and effort and all the bad decisions and bad choices we've made over the last five, 10 years now can be kind of sort of fixed in a few months with not a lot of effort.
40:47
But the problem is what's going to happen after those shots are done, and you don't make the lifestyle changes of eating more protein and more importantly, building muscle that you are losing while taking those shots.
41:06
That's scary.
41:08
So, okay.
41:10
So let's say we are new to this, we want to step into the gym, and we are not crazy out of shape, but how long or it, you know, but we're not you know huge either, where you're gonna see immediate results.
41:23
What how long does it take for someone to see results?
41:26
I mean, what what's the commitment to like shift that body?
41:32
If I only had a dollar step every time that was asked, but here's the thing it there is not one definitive here's the blueprint, here's the magic workout, here's the magic pill.
41:46
Uh, it's only gonna take 30 days.
41:49
We have uh I I've seen people walk through the door and they've seen significant changes in 30 days, and that might be five pounds of fat loss.
42:00
That might be you know a substantial increase in range of motion.
42:04
I think it depends on the individual, number one, where they are in their journey.
42:11
Um, and it kind of goes down to it comes down to this.
42:15
Again, you'll get out of it what you put in it.
42:19
You can't, and we've had people like this, they walk through the door and they say, Well, I'm seeing a trainer.
42:25
Okay, you're coming in two 30-minute sessions a week.
42:29
There's 168 hours in everybody's week.
42:32
You gave me one hour.
42:34
What's your uh input?
42:37
What's your stake in the game for the next 167?
42:40
Are you eating better?
42:42
Are you drinking more water?
42:43
Are you walking?
42:44
Are you doing more diligence on your side?
42:47
Um, might be 30 days.
42:49
Generally, we see in that three to six month time frame, that's where, and I hate to say it this way too.
42:58
Men see it quicker.
43:00
We burn more calories, more fat quicker physiologically than women, predominantly.
43:06
Well, you guys are ridiculous.
43:08
I know, I know.
43:09
I've had more couples come through the door, and they're both like, yeah, you know what?
43:12
I just want to drop like 10 pounds.
43:15
The guy stops drinking beer, stops eating pretzels, doesn't touch a weight, he's down five pounds in five days.
43:20
The lady will be eating chicken, eating salads, doing cardio, hitting weights by Friday, scale doesn't budge.
43:27
That's unfortunate, but that's you just have to go uh about it a little differently.
43:32
I think again, mindset is very important.
43:36
I always recommend starting with less than more.
43:39
Don't go in with the mindset, I gotta work out every day, I gotta go to the gym every day, because typically the people that are just starting, they get a little uh overzealous in the very beginning.
43:51
And after five days, when it's it's painful to sit to use the toilet, you're gonna reconsider what you've just started to undertake.
44:00
Um been there, done that.
44:01
Um, but so start with exercise a day.
44:06
And when I mean exercise, some sort of intentional resistance training, whether it's body weight movements, dumbbells, machines, bands, whatever, somewhere where you are keeping constant tension on muscles.
44:23
Do that for 15, 20, 30 minutes.
44:27
Back to that um women and men thing.
44:29
And I think I saw you talk about this once, Brian, or twice about, and you were talking earlier about muscle loss and the rate, and maybe I misheard this, like a woman in her 50s with muscle tone or something is like a man in his 90s.
44:45
What was that?
44:46
I about the muscle loss.
44:48
Do you know what I'm saying?
44:48
Or do I totally making it up of something you talked about?
44:51
It's okay if she's making it up.
44:53
No, there's it was terrible.
44:54
I mean Essentially a woman's muscle mass.
45:01
At the age of 50 was equivalent to a man at 90.
45:08
What?
45:09
Wait, he's saying credible information here.
45:14
With with loss and just how men and women differ, correct?
45:19
Correct.
45:19
I mean, obviously, women lose muscle faster than men.
45:26
Um, so yeah, it was somewhere, yeah.
45:29
I don't have it right in front of me, but was like 50 uh women around 50, their muscle mass, bone density was that of a man in his 80s and 90s.
45:40
So there was a definite difference.
45:43
Um, and and I think kind of Steph, we kind of both I think everyone kind of gets a little sad when you talk about uh a man and a woman both putting in the same effort, and a lot of times the the guy just has so much more effect positive, where the woman even puts more effort forward and doesn't see anything.
46:08
I think the physiological difference between men and women as we age becomes much more apparent.
46:15
You can see younger uh teens and 20s, there's young ladies that are training just as hard as the guys, they're adding muscle because of their age and their ability to recover.
46:27
Now, generally guys are still stronger pound for pound, but there are some absolutely amazing female athletes that put on muscle just like the boys do, or just like the guys do, but that process really changes when we age.
46:44
That's why it's always so important.
46:47
The things we did in our teens and 20s, more than likely we can't or should we be doing in our 50s and our 60s.
46:56
Um basic movements are great.
46:58
Standing sitting, standing sitting are great, but there's probably a higher likelihood that at 50, we'll just use that as a an example, that you probably or may have a higher likelihood of yep, I have a meniscus tear or a hip issue or a low back, something because you're older, we we've experienced more.
47:23
Whereas when you're younger, you probably haven't had those types of injuries because you're younger.
47:30
So it you just have to make sure your choices of movements are applicable to where you are in life.
47:40
Um I always found it, and again, personal 15, 50, teens, 20s, 30s, it's a lot more of a vanity type thing, unless you're training or exercising for a sport.
47:55
That's very different.
47:57
But there's a certain vanity to exercise.
48:00
You want to look good, you want to feel good as you start aging, then it becomes a little bit more of uh, okay, the kids are out of the house.
48:08
Oh my, where did this extra 30 pounds come from?
48:11
So then it becomes a little more of health-oriented.
48:14
Boy, my A1C levels up.
48:15
I gotta burn off more calories, I gotta, you know, work around some of these injuries.
48:20
Then you get this latter part of life, later 50s, 60s on, where you're stumbling.
48:27
Uh your hip flexors are so tight, you can't lift your feet, so you're tripping over carpets, or you know, your your uh upper back, neck are just so tight from shoulder injuries or or what have you because you're a little bit over older.
48:43
You've experienced more.
48:44
So now the exercise becomes a little more physical therapy-like.
48:49
You still want to strengthen the muscles, but flexibility is huge.
48:54
You know, I try to focus on strengthen the muscles that you can always focus on flexibility, make sure you're getting your water and your sleep and focus on protein and just let your body do what it's naturally going to do.
49:10
I mean, we all have some type of concern, whether it's medically or physically.
49:16
Um, again, that kind of comes with the turf of aging.
49:20
You just have to know what direction to instead of coming up to that wall and go, oh, well, I can't do this exercise anymore.
49:27
I should probably just stop, make a hard left, or step over it, just change up the movement.
49:34
And there's so many ways to modify exercise.
49:38
Um, it's not even funny.
49:40
Are there any supplements that you think are necessary to help maintain muscle or build muscle or anything like that?
49:51
That's a uh great question.
49:53
The supplement industry is a very, very large industry, and
50:01
You know, perfect world, you get your uh all your sources of vitamins, minerals, proteins, calories, everything from whole foods.
50:12
Um, the the reality is we don't get it that way.
50:16
Um, I always think a one a day is important to get something extra.
50:23
What is a one a day?
50:25
What's that?
50:26
Like a one-a-day vitamin.
50:27
He's just meaning saying that as vitamins or a supplement.
50:31
One-a-day vitamin, correct.
50:32
Okay, let me just say this real quickly for all the listeners.
50:35
I knew she I knew this was going to happen.
50:37
Go ahead.
50:37
I would say that saying it as a word.
50:40
This the that particular brand, the the Centrum brand, is one of the um ones that you typically find in autopsies because it does not break down in the body at all.
50:52
So there's I just I just met a let me change my verbiage.
50:58
A daily multivitamin.
51:02
Thank you.
51:03
And you said you're done.
51:06
Yep, I knew it was done.
51:07
I could see her go in whackadoodle with it.
51:10
So look, she her temperature just went up.
51:13
I didn't mean to pull the scab, Stephanie.
51:15
I'm sorry.
51:16
I didn't even know that.
51:17
So but yes, a daily multivitamin.
51:21
Um again, I'm a big fan of getting your your uh your nutrients from whole foods.
51:30
Um, as far as the supplement goes, the only one that I've had personal experience with that does work well, it's naturally in steak and uh other things is creatine.
51:44
Okay, it does help pull water from your body, it puts it in your muscles.
51:50
Um, you'll get a little bit stronger.
51:52
You know, some people gain a pound or two before or after you work out.
51:58
There's another good question.
52:00
So some people take it both, some people will take it an hour or so before.
52:05
Some people will take it during, so it's uh kind of like that Gatorade concept, and it'll flood the the muscles.
52:12
Some people take it afterwards.
52:14
Um again, I go back to everyone's going to be different.
52:20
Some people don't like that because it upsets their stomach.
52:24
I've always had really good success.
52:26
Um taking it, I don't take it every day.
52:29
I haven't taken it for a couple months.
52:32
I think at my stage in life, I stick with good whole consistent meals.
52:37
That does it for me.
52:40
Thank you so much for coming on and just giving, you know, talk about your experience, people's concerns, what to do, how to do, you know, how to do it, all that kind of stuff.
52:49
It's very informative because we do have to be aware of this stuff.
52:53
And it's uh like you like you say, we want to have that functionality and flexibility as we age, and that's it's dangerous when we don't.
53:02
And uh, yeah, just so much good information packed into this small period of time.
53:07
So thank you so much.
53:09
I I really appreciate you coming on.
53:11
Kathy, um, you know, I don't know.
53:14
Do you do you work out every day?
53:15
Where are you on all this?
53:18
I know for me, I tend to um I tend to work out, you know, once or twice a week.
53:25
I I go for twice a week, but sometimes my schedule gets very crazy.
53:29
Um I'd like for it to be three times a week, but I fail at that.
53:33
I I I've known Brian, and he actually is the person who helped me.
53:37
I said he helped my mom, but he helped me even before my mom.
53:40
And um to encourage me, uh, you know, and and something he didn't say, but I've heard him say over and over, you can't outwork a poor diet.
53:48
So he talked about what you eat all the time.
53:50
And he also puts it very simple when people say, What should I eat?
53:53
He I've heard him say, eat what comes off of a tree, out of the ground or off of an animal, meaning that whole foods, you know, and that makes it as simple as you can.
54:02
But I I have gotten, I mean, I've noticed changes.
54:04
I I've mentioned here on before I've lost weight, I walk a lot.
54:08
Um, because of Brian, I have things like kettlebells and dumbbells in my house.
54:12
I have a kettlebell in my bathroom.
54:14
I said this before.
54:15
Wait, you have it in your house, but do you use it?
54:17
Uh well, I was saying this, Stephanie.
54:19
I have a kettlebell in my bathroom, and I like to take bubble baths, and I use that almost every night.
54:26
So I've gotten back into those 30 minute a couple times a week.
54:29
Okay, hold on.
54:30
How does a kettlebell and a bathtub go together?
54:32
Kettlebell swings while I'm waiting for my bubble bath to fill.
54:36
Yeah, not in the bathtub.
54:37
That would be weird in the bathroom.
54:39
Well, it sounds weird that you're keeping it in the bathroom.
54:41
Let's let's let me just.
54:43
Because I have I'm meaning I have time there to wait for something to happen.
54:47
So I use it because I have nothing else to do.
54:49
I'm just sharing this, Stephanie.
54:51
You asked.
54:51
I'm trying to take advantage of what I have, but it is amazing.
54:57
Number one, go get a kettlebell and put it in your bathroom.
55:00
I'm just you ask me what I do.
55:02
That's time that I have two or three minutes that I can do something.
55:08
This is very intimate and personal, and I'm sharing it with 20,000 people right now.
55:13
But you know, and I think that's what Brian said.
55:16
You have to, and that's what he said to my mom.
55:17
I cannot, I cannot overstate the difference in my 80-year-old mother or 79-year-old mother based on him giving her that advice and when she started to move and so forth.
55:28
Um, she's doing things she couldn't have done 20 years ago.
55:31
So it's a quality of life thing, you know.
55:33
That's amazing.
55:34
Yeah, and and Brian was the uh person to encourage her in that way.
55:38
Wow.
55:38
That I mean that's that's really cool.
55:40
I hope that I am 80 chasing after my grandchildren and doing all the things that I can do now.
55:47
I just I don't want to lose any of that ability.
55:50
You know, and the thing he mentioned about he mentioned about balance being so important.
55:54
We don't think about that, but he also mentioned his mother broke her hip and then passed away.
55:58
So that that's what's also important to avoid injury as we age.
56:02
You know, I'm I'm not gonna lie, I do stand like on one foot, like uh once or twice a week.
56:08
I just stand on one foot and the other and balance because that's huge.
56:12
And I'll stand on a power plate to do it just to make sure that I'm still there.
56:17
Is that while you're waiting for your bath water to run?
56:20
No, I'm actually like in it exercising.
56:22
I'm not bringing my workout to my bath, weirdo.
56:26
All right, I'm just saying.
56:27
I'm just saying I I I totally get we gotta get it in where we can, when we can, however, we can.
56:35
I mean, that's just the way that life is.
56:37
I think most of us are running around like crazy, and I I totally understand that.
56:41
I I do, I get that, and so I don't I'm gonna say congratulations for doing that in your bathroom.
56:48
Um, maybe I need to make some adjustments.
56:50
I don't know.
56:50
Maybe I've learned something here today, but whatever it is, make sure that wherever you are.
56:55
You're welcome.
56:56
You're welcome.
56:57
Wherever you are, to the extent that you're able, stand up, step forward, and speak out.