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5 Mistakes You Are Making in the Gym · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:05
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:11
I'm Coach Sean and I'm here by myself in this one.
0:13
There's no fill today, OK? So in this one, I am bringing
0:16
you 5 mistakes that you are probably making in the gym.
0:21
OK? Five mistakes that a lot of our
0:23
clients still make in the gym. And honestly, this is going to
0:26
be funny because I don't know if I'm going to get through #1 in
0:32
the amount of time that I have to do this, OK?
0:34
We're going to try to keep this to less than 30 minutes.
0:36
And I could actually talk about #1 for like, for like an hour
0:41
itself. OK?
0:42
So we're going to hopefully get through mistake #1 within the
0:46
1st 10 minutes or so. And then I'm going to go on to
0:48
the final four. I even thought about reordering
0:50
it. OK, but mistakes that you are
0:52
still making in the gym. Now, before I go into these two,
0:56
I should say that you know a lot of these mistakes since this is
1:00
a primarily personal training gym and most of the people who
1:03
listen to this are clients. You know, some of these
1:06
mistakes, if you're making them over and over, like it's our
1:10
fault as coaches for either not communicating as well as we
1:14
should or not coaching you as well as we should in a session.
1:17
Like some of this it like if it's a one-on-one session and
1:20
you're still like making all of these mistakes here that then
1:23
we're not doing a great job as coaches.
1:25
Now, if you're in a small group or especially like the soda fit
1:28
large group setting, it's much harder for us to really coach
1:31
each individual really, really well.
1:33
OK, so this is when you're going to really want to keep some of
1:35
these things in mind. But it applies to all types of
1:39
of sessions, right? Whether you're doing a
1:40
one-on-one session, whether you're doing a small or a large
1:42
group, or whether you're just working out in open gym or
1:45
anywhere else that you might work out on your OK.
1:48
So keep these common mistakes in mind and just know that I, all
1:54
of us as coaches even sometimes make these mistakes in our own
1:58
fitness as well, OK? And especially as I talk through
2:04
mistake #1 here and I try to rein myself in and not rant too
2:08
much. As several of the other coaches
2:10
know, I'm capable of ranting on this topic as I try to not rant
2:14
too much on this point. Just remember that when I speak
2:18
about this in this way, I am here to get you guys results,
2:24
OK? I'm not here to necessarily
2:27
agree with everything that you say about the workouts, OK?
2:31
I'm here to get you results, OK? And by get you results, I mean
2:35
get you stronger, make your muscles bigger, give you a
2:39
better body composition, OK? Stronger muscles, lower body fat
2:43
percentage, move better, better mobility.
2:45
But strength, this is kind of the primary focus of all of it.
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OK, So I and all the other coaches here at Soda, we're here
2:51
to get you stronger, right? So some of the, the inevitable
2:58
ranting that I'm probably going to do in this episode is just me
3:00
saying, hey, we're trying really hard to set up these workouts in
3:05
a way that's going to get you stronger.
3:07
OK? So just do what we say and
3:11
listen. OK.
3:13
All right. With that preface in mind, let's
3:16
go to mistake number one, OK? Mistake number one is you are
3:23
trying to do too much variety, OK?
3:27
Or you seek too much variety in your workouts.
3:31
OK, so it's funny because I even had this happen yesterday.
3:36
The clients, if the two clients who were in my my group
3:39
yesterday at 5:00 PM are listening to this, which they
3:41
might be, they'll know what I'm talking about.
3:43
This is like, this happens like at least once or twice a day.
3:45
You know, where I'll get somebody who says like, yeah,
3:48
I'm kind of bored with my current routine in a small
3:50
group. Could you switch it up for me?
3:52
You know, and of course, me being all like, Minnesota nice
3:54
in the moment, I'm going like, of course, yeah, I'd be more
3:57
than happy to. So like yesterday, one of the
3:59
clients asks if I could switch up a routine.
4:01
She's like, I'm kind of bored with this one.
4:03
You know, I've been doing these same 4 workouts for the past,
4:06
you know, month and a half, two months or whatever.
4:08
And I'm like, yeah, sure, OK, I can make some switches for you.
4:10
I'll put a note down to do that. Then of course, the person next
4:13
to her was like, hey, you know, maybe I'll take some switches
4:15
too. And then of course, everybody in
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line is just like, you know, I'd like a new workout.
4:19
Oh yeah, I want to do workout program too.
4:22
And I'm like, OK, OK, OK, all right, all right, let's get
4:25
everybody a new workout plan, even though we're actually
4:27
getting pretty good results on the one that we're using.
4:29
OK, OK, now here's the thing with variety, OK, variety in,
4:34
you know, exercises and in workout plans, etcetera,
4:37
etcetera, right? We've said it time and time
4:40
again on this podcast, but maybe we need to say it one more time
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just to make sure it hits people in the heads really hard, OK?
4:48
The key to your results is not variety.
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The key to your results is progressive overload on the main
4:56
compound exercises, OK Things like squats, deadlifts, you
5:00
know, hip hinges, vertical pulls like pull downs, horizontal
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pulls like rows, presses, both overhead and chest presses, and
5:09
some little bit of core work as well, you know, and then maybe
5:11
like some lunges, things like that.
5:12
But like it's getting stronger on these key exercises, OK.
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And like, if, if you guys watched me workout, for example,
5:21
like I have a pretty strict workout program that I've been
5:24
running over the last three, two months or so in this effort to
5:26
get stronger than Austin, quote UN quote, the stronger than
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Austin workout program. Like if you guys watch my
5:33
workout program, you would be like, that's it.
5:38
Like that's all the exercises that you do.
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Because really like throughout the course of a week, you could
5:44
break it down into like 7 or maybe 8 important exercises
5:50
throughout the week, the week, OK.
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And like often times I'm doing it in four lifting sessions.
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So like day one, it's going to be an RDL and then some
6:00
Bulgarian split squats. Day 2, it's going to be dumbbell
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shoulder press and then lap pull downs.
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Day three, it's going to be a barbell back squat and then some
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seated hamstring curls. Day four, it's going to be a
6:12
wide grip cable row and some dumbbell chest press.
6:15
Day one again next week it's going to be the RDL and the
6:19
Bulgarian split squats. Day 2 it's going to be the
6:23
shoulder press and the lap pull down and I'm going to try to add
6:26
5 lbs of weight to what I just did the previous week.
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Day three, can you guess it? Anybody raise your hand?
6:32
Can you guess? It's going to be the back squats
6:34
and the seated hamstring curls? Like you get my point.
6:37
OK, it's just over and over. Repeat the same key exercises
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and try to get gradually stronger on them, either by
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doing an extra Rep or two or an extra 5 lbs of weight than you
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did the previous time. OK, now, yeah, I throw in just a
6:53
little bit of what we'll call accessory work, right?
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Whether it's a set of, you know, decline sit ups or a set of
7:00
bicep curls, tricep push downs a little bit, but it's the stuff
7:03
that barely, barely matters. OK.
7:06
So like the number of total exercises I do throughout the
7:09
week is super, super low. OK.
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And in case you guys hadn't hurt already, I'm pretty serious
7:16
about my fitness. OK, So what that should tell you
7:19
is you don't need to do that much of a variety of exercises
7:24
to get good results, OK. And, you know, it's, it's, it's
7:30
really tough because I get it, Like people who are not like
7:34
serious fitness fanatics like I am, you're like, well, I don't
7:36
really like to work out. And it gets kind of boring if I
7:38
just do the same thing over and over.
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OK. And so that's why like we, we
7:41
try to mix it up just in slightly different ways, you
7:45
know what I mean? Like maybe one week we're doing
7:48
kettlebell deadlifts instead of dumbbell RDLS.
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Maybe we'll even use a bar. But like we'll, we'll change
7:53
things just a little bit just to make you coming back that way
7:56
you think you're having fun and getting a little variety when
7:58
we're basically doing the same movement pattern all the time.
8:00
You know what I mean? And you know, even for example,
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like the the soda fit workouts, OK, so the large group training
8:09
programming, right? We have a lot of soda fitters
8:11
who listen to this, at least I hope, right.
8:13
And you may have noticed that especially recently, we're on a
8:17
very specific program. OK, so the Soda fit program
8:21
right now is a 28 day workout program and and it has all of
8:26
the main compound exercises 4 to 6 times throughout those 28
8:31
days. OK, never on back-to-back days,
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but four to six times each throughout the 28 days.
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OK, it has some of the not super important exercises two to three
8:41
times throughout the 28 days, right?
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So yes, the most important exercises repeat four to six
8:47
times. That might mean you do do the
8:49
same exercise even twice in a week depending on how I set it
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up, right? But the idea is on Sunday, for
8:55
example, we're going to be doing vertical pushes and pulls with a
8:58
hip hinge. Monday, we're doing a horizontal
9:01
push and a pull and a squat, right?
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Tuesday we're back to verticals, but with a slightly different,
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you get what I mean? Like it's, it's just barely
9:07
switching it up, but we're keeping the same movement
9:09
patterns. OK.
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So we are making sure the idea with this is to make sure that
9:15
however often you come to those soda fit sessions, whether it's
9:19
twice a week or even up to four or five times a week, you're
9:22
getting the main compound exercises, the most important
9:26
exercises on enough of a repetitive basis throughout the
9:29
month that you can gradually get stronger on those key exercises.
9:34
OK. And like I also, this is going
9:40
to be just the rant part. This is the venting, ranting
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part, but it's like, I want people to understand like what
9:45
went into writing up this program, OK?
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It took me a solid 6 full hours just to sit there, make a
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spreadsheet. First of the main compound
9:55
exercises, the ones that we can do in the group setting, right?
9:59
The ones that most people are capable of doing, the ones that
10:01
we can do based on the equipment in the setup.
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The ones we can do with those up to 16 or even 20 people in the
10:05
group, The ones that work in a certain order, the ones that hit
10:08
the main muscle groups. And then enough, hopefully
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variety to not make you guys upset, right?
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Very, very, very hard to do, OK? So it took me a solid 6 hours to
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put this together, OK? And The thing is, it's the first
10:21
time that we've had a real structured program, you know,
10:24
like Soda Fit in the past, used to be kind of just like the
10:26
coach of the day, make up your own workout, whatever, right?
10:30
It's fine. Like it's fun, right?
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It's not necessarily the best thing to get progressively
10:34
stronger and fitter, right? So now we have a structured
10:37
program throughout 28 days. OK, you come, let's say 10 out
10:41
of those 28 days throughout the month to Soda Fit sessions and
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you're going to hit all of the major muscle groups in pretty
10:47
much every session. That's the way it's designed,
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OK? And some of those exercises you
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might do 3 or even 4 times in those ten workouts, right?
10:55
That's the way that it's designed to be.
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That way you can gradually get progressively stronger on all
11:00
those key exercises, OK. And it's just like his coaches,
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sometimes we're just like, I mean, people want more variety.
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Like we don't even know what to do.
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Like in the words of Coach Maddie, she said it countless
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times, like a squat is a squat is a squat, OK.
11:15
Just just do squats. Get better at squats, OK.
11:19
You want to build your butt and build your quads and have a
11:21
strong overall core and everything, Well, do squats.
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OK, Do squats. You can do the same type of
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squat over and over until the end of time and just keep doing
11:30
it better and you're going to get better and better results.
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But people want more of a right, right.
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So all of a sudden, like, what are we going to do?
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We going to do some barbell back squats one week and then the
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next week we're going to mix it up.
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So we're going to do some barbell back squats while you're
11:44
juggling 2 of the basketballs that Jerry and I shoot in the
11:47
basketball competition with a hula hoop around your waist,
11:50
dancing around and do some squats like that.
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Like, I don't know, we don't have that many ways to mix up
11:55
your squats. Like a squat is a squat is a
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squat, OK? So we mix it up by using
11:59
sometimes a barbell, sometimes a dumbbell, sometimes a
12:02
kettlebell. But it's still you just, you got
12:04
to do the squat. You got to get better at the
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squats, OK. And so it's really, really
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tricky. Did I mention that this first
12:12
one was going to take a while? It's really, really tricky to
12:16
mix in enough variety to keep people, you know, happy,
12:22
basically to give you enough of what you think you need versus
12:26
what you actually need, which is progressive overload and
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gradually getting stronger on the key exercises, you know.
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And so just keep that in mind. Keep that in mind if anybody has
12:36
like real specific questions on like, OK, well, why did you
12:39
design it like this? Why does this exercise repeat,
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you know, three or four days after we just did it, etcetera.
12:44
More than happy to talk about it.
12:46
More than happy to talk about it.
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But the first thing I want you to ask yourself is, are you
12:50
actually, are you getting good results with our program?
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OK. And then if not, then the
12:55
question is, OK, are you challenging yourself?
12:57
Are you trying to increase the weight you're using on the
12:59
different exercises each time, etcetera, etcetera, right.
13:03
Because you know, if the reason that you're coming here is
13:06
because you know, you like the variety of the workouts, well
13:10
that really that really shouldn't be it because the
13:11
variety isn't what gives the results.
13:13
You know, like the results, like I said, come in progressive
13:16
overload. Like we like to think that we we
13:17
provide enough, enough fun value through other things, right?
13:23
Like there's, there should be enough other like entertainment
13:26
value that we don't need that much variety, right?
13:28
Like we got good music, hopefully, right, We got we got
13:31
a question of the day up there for you guys.
13:32
That way you can bond together. We got like, I'm giving away a
13:36
free protein shake. If you can name the artist of
13:38
the song. We got a points game, We got a
13:40
basketball shooting competition. Like if the rest of the
13:43
entertainment value in your sessions is not enough and you
13:47
still need more variety, I'm here to talk about it.
13:50
But once again, variety is not the thing that's going to give
13:54
you results, OK? It's not the thing that's going
13:56
to give you results. OK?
14:00
So we're 14 minutes in, and maybe I'll try to get off my
14:04
soapbox a little bit. All right, All right.
14:08
Should we go to #2 because, OK, so #2 is a little bit related to
14:13
what I just talked about. It's like it's a combination of
14:16
the second mistake is a combination of not pushing
14:19
yourself hard enough during each individual set that you do and
14:24
therefore AKA not seeking progressive overload.
14:27
OK, so again, progressive overload is just trying to
14:30
gradually get a little bit stronger each time you do an
14:33
exercise, OK, let's say that your shoulder pressing, you're
14:36
doing a seated shoulder press, right?
14:39
And last time you did it, you did the 20 LB dumbbells and you
14:43
did three sets of 10 reps OK, Now we're going to try to get
14:46
stronger on that, OK, Or it's not going to be totally linear.
14:49
You're going to have days where you go down a little bit.
14:51
You're not going to have a perfect day.
14:52
OK, It's, it's hard to explain why.
14:53
It's just the way it goes. OK, I've been doing this for a
14:55
while. It's the way it goes.
14:55
You don't always gradually get stronger in a linear fashion,
14:58
but the goal, the goal is, OK, what did I do last time?
15:01
Now I'm going to go up a little bit.
15:03
OK, let me try those 22 1/2 LB dumbbells.
15:06
Or at least if you're going to stick with the 20s, let me see
15:08
if I can get 12 reps instead of 10, OK.
15:11
Because once again, that Rep range, that 10 reps, especially
15:16
if you're in like a group, right?
15:17
And it's it's you know, small group or so to fit like you're
15:20
trying to get 10 reps because the tablet says so or the TV
15:24
says so. That's great.
15:26
But if you get to 10 and you still have a few in the tank,
15:29
don't stop at 10. OK, get to 12, get to 13.
15:32
Nothing wrong with odd numbers. If you got a beef with 13, we
15:34
could push to 14. OK, Like go up in weight.
15:37
If if you can get to 15 reps with a certain weight, well then
15:39
go up in weight by 2 1/2 or 5 lbs, right?
15:42
Go up in weight. I want you guys pushing on most
15:45
of your sets till you're pretty close to failure.
15:48
OK, Now we've discussed before like failure training and when
15:52
it's appropriate, when it's not. There's a little bit too much
15:54
nuance here for this episode, but the point is you should be
15:58
pushing yourself pretty hard during your individual sets of
16:01
any given exercise, OK? That way you get progressive
16:04
overload and you can gradually get stronger.
16:07
OK, So that's mistake number 2 is just simply not pushing hard
16:10
enough. And again, if it's a one-on-one
16:11
session, especially like we should be pushing you pretty
16:14
hard as coaches, right? So like, if it's me there and
16:17
we're having like a super conversational session and I'm
16:19
like, how was your weekend? Everything like that.
16:20
And you're getting to like 10 reps of every exercise and like
16:23
we're not even breathing hard at all.
16:24
That's on me. OK, that's on me.
16:27
All right, But in a group setting, ask yourself, am I
16:30
pushing pretty hard? Are most of these sets pretty
16:33
Dang challenging for me by the end of them on every exercise?
16:36
If not, let's make it harder, OK?
16:38
Third mistake. Now, this one's going to get a
16:40
little bit more complicated, OK? Because it it's going to feel
16:43
like it contradicts what I just said, but not really.
16:46
OK? The third mistake is you're
16:49
trying to do too many extras, too many extra things after the
16:54
workout is over, after what your coach programmed for you is
16:58
over. OK.
16:59
Like, I would always sometimes kind of giggle a little bit when
17:02
I'll see, like, people, like, do a soda fit session, you know?
17:05
And then like at the end of the session, like, this is the more
17:08
like a guy thing. Like, we'll then go back up into
17:10
the front and then start doing like some more bench presses,
17:14
like on one of the benches with some dumbbells at the end, you
17:17
know? And I'm just thinking about how
17:18
I'm like, bro, you just did like a 45 or 50 minute session with a
17:23
lot of heavy weights, hopefully. And then like a cardio finisher
17:27
at the end. So you're taxed and your heart
17:29
rate is up and now you're going back onto the shoulder press or
17:32
the incline bench press thinking you're going to do anything with
17:35
those weights. Like you're already totally
17:37
taxed, totally out of breath. Like, this is not how you get
17:39
stronger. You're overdoing it.
17:41
OK. Like, there is a place for
17:44
getting in some extra work and some extra sets, but it's not by
17:48
going and doing a big heavy compound exercise after you just
17:52
totally gassed yourself to death with the actual workout that
17:55
should have had some of those compound exercises in it plus
17:59
like a cardio finish, OK? Strength doesn't work that way.
18:02
Strength doesn't work that way, OK.
18:06
And the same thing applies to like, like homework.
18:09
I see this, Kate. I'm not trying to hate on
18:10
people, OK? Like certain clients, You guys
18:12
know who you are. It's all love, Kate.
18:13
We love you. I do this because I'm trying to
18:15
make you guys better. OK, there's a, there's a few
18:17
clients, not that many, right? But there's a few people who
18:19
will sometimes try to do too much in their homework.
18:22
OK, you do your 30 minutes one-on-one session with a coach,
18:25
and then let's say that Coach Rowan gives you 3 exercises that
18:29
you're supposed to do for homework, right?
18:31
OK, so we're going to do 3 exercises for homework.
18:34
Maybe for homework, we're going to do some lateral raises for
18:36
the shoulders, some tricep pushdowns, and then a plank.
18:40
I don't know, this sounds a little bit more like 1 of me and
18:42
Blake's finishers. It's like, do some more arms and
18:44
shoulders, whatever. That's it, OK, And then all of a
18:46
sudden you do those things. And then if you have extra time,
18:49
now you're all of a sudden over there on the hamstring curl
18:52
machine and you're pushing the tank down and back and you're
18:54
doing some squats on the BOSU ball and you're doing box jumps.
18:58
Like who the heck said you were supposed to do box jumps?
19:00
OK, OK. The reason that I go off on this
19:03
tangent is because you have to understand, similar to what I
19:08
just said about the hypothetical person doing chest presses and
19:11
shoulder presses after the taxing 45 or 50 minute workout
19:14
is that there is an appropriate amount of exercise and an
19:19
appropriate way to push certain muscle groups.
19:23
OK? And it's typically not by adding
19:26
a random box, jumps and other exercises after you've already
19:30
done 50 minutes of taxing high intensity work, right?
19:36
And it's typically not by just going rogue and not doing what
19:38
your coach said. If Coach Rowan told you to do
19:41
the lateral raises in the tricep pushdowns in the planks, you
19:44
know what you should do. You should do the lateral raises
19:47
and the tricep pushdowns and the planks.
19:49
OK, Because Rowan, like, went to school for this.
19:52
Like, you probably went to school for like law or medical
19:55
school or something like that, right?
19:57
And then you all of a sudden are like, you know what?
19:59
I think I know more about exercise science than Rowan,
20:01
even though she went to school for it and has been doing this
20:04
with clients for quite a while. Maybe I'll make up my own
20:07
exercises at the end. What a great idea.
20:12
Like for all of you out there that are that are lawyers and
20:14
doctors, do you think that me and Rowan or me and Coach Blake
20:19
should, if we ever need legal advice or true medical advice
20:22
from an actual doctor, should we just be like, you know, I don't
20:27
know, like my client's a lawyer, but he probably doesn't know
20:31
anything about the law. She probably.
20:33
No, No, no, no. I should take my own legal
20:35
advice. No, I'm a personal trainer.
20:37
I know everything about the law. Right.
20:41
I get a little spicy when Phil's not here to rein me.
20:43
And I'm sorry, guys. Like, remember, OK, we are the
20:48
experts in exercise science, OK? That's why you guys come to this
20:52
gym, right? That's why you come here, OK?
20:55
So don't try to do too much at the end of the session.
21:00
Do what your coach tells you to do.
21:02
Do what your coach program for you, OK?
21:05
Two or especially three days a week of a full body, 45 to 50
21:09
minutes strength training routine, full body compound
21:12
exercises. Not that much variety.
21:15
Sorry. Kids will get you into really
21:17
freaking good shape if you just do that consistently.
21:21
Try to get progressively stronger and sure, throw in a
21:24
little extra movement outside the gym.
21:25
Walk, walk your dog, play with your kids, whatever the heck,
21:27
right? And, you know, eat decently.
21:29
OK, so listen to your coach, listen to your coach, and then
21:36
when you're sick of listening to your coach, ask another coach if
21:39
you should still listen to your original coach.
21:41
And then the other coach will tell you to keep listening to
21:43
your original coach, OK, Trying to stand up for us coaches in
21:47
this one, OK All right. OK, So mistake #4 mistake #4 is
21:54
not doing full range of motion on your exercises.
21:58
OK, On this again, is probably a bigger problem in Group than it
22:01
is in one on ones, because in one on ones, we should
22:03
definitely be making sure you're all doing a full range of
22:05
motion, OK? But now sometimes you will be
22:08
limited either by certain, you know, movement patterns or
22:11
injuries, but like in general, should be going through a pretty
22:14
full range of motion. So like, let's go back to that
22:15
shoulder press, right? OK, shoulder press, simple
22:19
exercise. I see this a lot of times where
22:21
people take two dumbbells, push them up overhead and bring them
22:24
down like 6 inches, like barely bending the elbows, and then go
22:27
back up, right? OK, we're not taking the muscles
22:31
through a full range of motion. We want to go down basically to
22:33
touch those shoulders in general and then push them all the way
22:36
back up. And yes, that's going to be an
22:38
ego check. It's going to be an ego check.
22:40
You're going to have to go a little bit lighter weight,
22:42
right? But it's going to be good for
22:44
you, OK? You're actually, you're actually
22:46
going to build more muscle and gain more strength and help
22:49
yourself prevent injury and just feel better if you take all
22:53
these exercises through a full range of motion, even if it
22:56
means you have to lighten the weight a little bit to start.
22:59
OK, this is 1 where I always talk about how Coach Blake
23:01
really helped me with my squats because he saw me squatting a
23:04
year and a half two years ago. And he's like, dude, like, OK,
23:07
cool, you're strong and you like to have like cool tough guy
23:10
vibes by putting like 3 plates on each side, but you're going
23:13
down like barely, barely to 90°. And the Rep wouldn't even count
23:16
if it was like a lifting competition because your
23:18
mobility is so poor. And so then I had like a three
23:20
day ego check and I went and cried in the closet a little bit
23:23
and I said bad things about my squat.
23:26
And then I decided, all right, I guess it's time to do a little
23:29
ego check. Lower the weight, maybe just do
23:32
2 plates instead of three for a while.
23:34
Focus on getting lower, push the knees out, drop the butt down,
23:38
and all of a sudden doing 2/3 of the weight for the same number
23:43
of reps It's just as hard because I'm getting a full range
23:45
of motion. But this is very good for my
23:48
mobility and my long term sustainability of exercise, if
23:52
we can call it that. OK, So focus on that full range
23:56
of motion and ask your coach, K, ask your coach, is my technique
24:00
good? Am I going through a full range
24:02
of motion? OK, all right, mistake #5
24:08
mistake #5 Also very rantable is thinking that the gym is all you
24:16
need to achieve all your fitness goals and all you got to do is
24:20
just show up 30 minutes twice a week, 3 * a week, whatever hour
24:24
and a half, two hours out of your time, Boom, workout done.
24:27
I can do whatever else I want outside.
24:31
Yeah, unfortunately, it doesn't work that way.
24:34
The other 166 hours of your week have more impact than the two
24:40
hours that you spend here at the gym, unfortunately.
24:42
Unfortunately, I wish that it didn't work that way.
24:45
OK. Because like, you can do, you
24:47
can do great in your workouts. You can come to the gym like,
24:50
OK, well, let's make it simple. Let's say that your goal is to
24:53
lose 20 lbs, OK? You want to keep your muscle,
24:55
lose 20 lbs of body fat. You're a guy.
24:58
You weigh, you're 5 foot 8. You weigh 200 lbs, you're 40
25:01
years old, whatever, right? 5 foot eight, £200.
25:04
I just want to get down to 180. I want to get down to 180.
25:07
I want to feel good. I want to look good, right?
25:08
Got to get rid of this extra fluff.
25:10
OK, so you're going to sign up. Phil's going to tell you, OK,
25:14
here's what you're going to do. You're going to work out three
25:16
days a week, full body workouts, keep the muscle, build some
25:19
strength. You're going to get some steps.
25:21
You're going to do a slight calorie deficit, but really just
25:23
focus on protein, fiber and Whole Foods.
25:26
And you're going to get 7 hours of sleep per night consistently.
25:29
We're not like 8's a pipe dream, OK?
25:31
Eight's a pipe dream for most busy adults.
25:32
You're going to get 7, OK? You're going to do those three
25:35
things. You're going to work out, You're
25:36
going to eat protein and fiber, and you're going to get 7 hours
25:38
of sleep per night, OK? So you're going to sign up and
25:40
you're going to be told this and you're going to be like, yes,
25:42
Sir, yes, I can definitely do that.
25:43
OK. Then three months in, you're
25:45
going to have done all the workouts.
25:46
You did every workout you did perfect.
25:48
OK. And maybe like the first couple
25:51
days you kind of tried to eat the protein and the fiber, and
25:53
then you really didn't do it. And then we tried to get on you
25:55
about it and you were like, yeah, well, you know, it's just
25:57
kind of hard. And then we asked like, how's
25:59
your sleep, man? You're like, well, you know, I
26:00
still kind of sleep maybe like 5 hours a night.
26:02
And it's hard, kids and everything, sports.
26:04
And I like to watch trash TV, like all that stuff, right?
26:06
So that's going to happen. And then it's going to be like
26:09
2-3 months go by and you're going to be like, OK, well, I
26:11
didn't get any good results yet, OK, so we're going to check in
26:14
and then we're going to say, all right, all right, all right.
26:17
What about those other areas? What about the way you're eating
26:21
and the way you're sleeping? OK, It's like each area is
26:27
probably 33% importance. OK, Exercise, nutrition and
26:33
sleep. OK, Exercise, nutrition and
26:36
sleep. All right, let's call it 30%
26:38
each. And then the other 10% is a
26:39
bunch of random smorgasbord of like your stress levels and, you
26:44
know, other little mini supplements or, you know,
26:47
creatine, probably not even a big deal.
26:48
I shouldn't have even said the word.
26:49
You know, like 10% is the other stuff.
26:52
But like, it's basically exercise, nutrition and sleep.
26:55
Those are the three things you need to take control of if you
26:57
want to change the way your body looks, moves and feels.
27:00
OK. OK.
27:01
So you do pretty good with the exercise and you don't make any
27:03
changes to the nutrition in the sleep.
27:05
Like this is the most common theme, OK.
27:09
And if we can create like a magic pill or wand or formula
27:14
that makes it so that all you have to do is come in here for
27:17
an hour and a half or two hours total per week, and you get the
27:20
exact results no matter what you do outside, then we will let you
27:24
know. And you know what?
27:25
With like the way GLPS are going and with the way some of these
27:27
other drugs that are coming in, like, it may happen sooner than
27:29
you think, right? But you know, for now, we're
27:31
going to stick in business the old fashioned way, OK?
27:33
Which means that we need to keep encouraging you to do those
27:37
other things pretty well. OK?
27:40
It doesn't have to be perfect, all right?
27:42
You don't have to track every little calorie in every little
27:44
macro nutrient, but it would really, really help if you did.
27:47
No, but you don't have to track it perfectly.
27:48
But get some protein, get some vegetables K get some fiber
27:52
protein, fiber protein, fiber protein, fiber, protein, fiber.
27:54
Try not to do too many cookies. Try not to do too much alcohol.
27:57
Protein, fiber protein, fiber, protein, fiber.
27:59
Next week Protein, fiber protein, fiber protein, fiber,
28:02
protein, fiber. Try not to do too many cookies.
28:03
Trying to do too much alcohol. OK sleep as well.
28:07
I I thought about making a whole episode on sleep, but I figured
28:10
it would be too boring. But like, just do your best with
28:14
it. The nice thing is when you start
28:16
getting some of these other habits in line, like you start,
28:20
you know, doing well with the exercises, trying to
28:23
progressively overload rather than worrying about variety.
28:25
You're like, now all of a sudden I was lifting 5 lbs heavier on
28:28
those pull downs and on those squats and everything.
28:30
Today I am taxed. I am sleepy, OK?
28:34
I am sleepy. I got 10,000 steps like Coach
28:38
Ben told me to do and I ate some protein and some fiber and I
28:41
took a walk outside in addition to my 45 minute lifting session.
28:46
Now I am freaking tired at 9:30 PM, OK?
28:50
And then you just sleep soundly till 5:30 or 6 the next morning,
28:53
OK Sleep is hard. Sleep is the hardest of the
28:56
three, especially if you're busy and you got kids and for some
28:58
reason they have a hockey practice until 11:00 PM on a
29:00
Tuesday. What?
29:01
I get it. Like, I get it.
29:03
It's hard, OK, But it's the combination of all these three
29:08
things that is going to get you the results that you want, OK?
29:12
So I think I'm going to leave it at that for now, OK?
29:15
I mean, we're at almost the 30 minute mark once again.
29:17
Once again, like if if any of this comes across, this is like
29:21
a total rant, It's because like, sometimes we just want to bury
29:24
our heads in the sand as coaches and be like, I'm giving you
29:29
exactly what you need and you're still resistant of it.
29:33
It's like you're our children. In the words of Phil, it's like,
29:37
just just don't eat the chocolate candy bar.
29:39
All right, I'll give you the chocolate candy bar anyway.
29:41
I can't remember when he said that.
29:42
OK. Like it was something like that.
29:44
OK, Just stick to the program. Just run the play.
29:48
Just run the playbook. The playbook works OK.
29:50
I promise you if you run the playbook that us coaches layout
29:54
for you, do the workouts that we have for you either in a
29:57
one-on-one or in a group setting.
29:59
Do the workouts, run the playbook, do the workouts, run
30:01
the playbook. Take the nutrition advice that
30:04
we give you. OK And you don't see a change in
30:07
your body within a year's time. Yes, I'm saying a year.
30:10
This is not a quick fix. OK within a year's time then
30:13
come back to me and I'll give you all your money back.
30:16
That's not even a Soda Fitness Phil Shrub guarantee.
30:19
OK, That's a me guarantee. I'll give you money back out of
30:22
my pocket. I don't even care.
30:24
All right? I will give you the money back.
30:25
OK. You see, I'm willing to go out
30:28
on the ledge and say that. All right?
30:31
And if anybody doesn't get results with what you're telling
30:33
me to what we're telling you to do, come talk to me.
30:36
All right? All right, let's go.
30:39
I'll see some of you guys in here soon.
30:40
See all you guys in here soon. All right, love y'all.
30:43
Thank you for listening. Peace.