Latest / The Unsexy Businessmen / Ep. 3 - Unsexy Coaching: Alex's 2nd Coaching Check-in
Transcript
- Alex: Welcome to another edition of the Unsexy Podcast where we talk about the unsexy side of everything. Episode three, check-in two of coaching with Aaron. So as I'm doing my rebuild, I just finished week two. And I'll just kick it over to Aaron. You guys know how these goes. I'll just Yeah, let's take it away. Aaron: Yeah, yes. Yeah, so obviously I need to put the date in, so let me do that. What's your what'd you weigh in? Alex: Alright, so this is what getting like kind of weird. Like I am all over the place. So I my fright my Friday weight was one sixty-four point six, and then I today, which is Tuesday, I I should just give you all of it. It was like one sixty-four, and then one sixty-five Sunday, one sixty-four again on Monday, and then today it was one sixty-eight. Aaron: That's normal. Well it's we'll go with one sixty-eight. well it's here's here's I mean, you know why. It depends on what you've been eating, your workouts. and it's not been like what you're eating as in like what you're eating is bad. It's especially with with working out. if you did if you do anything like heavy or whatever, you get all of the glycogen stores in your muscle. You weigh more like I always I always weigh more the day after lower body day. Always. And that's just because so much glycogen has gone into the, you know, the biggest muscles that I have are my legs. And and so that's and that's part of the reason. And then also just depends on timing with your food. If you ate a lot more carbs, closer to bedtime or whatever. Like it just there's a million different reasons. And so in all honesty, like probably the best way to do this would just be like an average of of what it but for I but I but actually I wanna just keep it as we're already doing it. Like Alex: Of a week. Aaron: Just keep it whatever the the the weight is that you were that morning and we'll just track it that way is the best way. All right. So how many workouts did you do last week? Alex: Two. Two. Six. Aaron: Six workouts. And how many days did you stick to the macro plan that I gave you? Alex: god, that's actually way more complicated than I thought you were daily? 'cause like my averages would say like fairly almost every day, but I'm gonna take two days off and say five days. Aaron: Five days. Okay. And then do you know your your average steps that you're getting today? We were shooting for ten thousand. Alex: So I think I'm a I'm gonna say for last week a little bit below, but I have made that a thing this week. Just second. Cause tracking it's hard. the reason that tracking it's hard is when I am walking at my standing desk, my aura ring, I'm usually typing and working. And so I'm not actually getting steps tracked. and so now what I do is I'm putting my phone in, but I don't know how active my phone is or how accurate my phone is. but anyways, so let's do Aaron: Gotcha. It gives you a baseline. Like again, it's like it's a whole thing with like like a DEXA scan or the people that are using the Josh just bought one of those was it the Hume? I can't remember, like the really accurate scale. And i i we I I was talking to him about it. It's just like even if it's not a hundred percent accurate, at least it's more accurate than guessing. So I I'd stick to whatever your phone's saying too. Alex: So I I would say very close. Like my there's only three days that don't have ten thousand steps last week. And they were in the eight thousands. Aaron: Okay, we'll just say on average, we'll just put 9,000. Alex: And I'll get better at tracking this stuff too. Cause like now I know I'm like I'm just using my phone as the ste stepom pedometer. Stepometer. and then my ring is for other things. Aaron: Yeah, yeah. Well, the I and I would say like a little hack for people, because I run into this issue too where a lot of my time is done editing or recording videos, so I'm not walking a ton. but what I do is like I save like whether it's like some YouTube channel like unsexy businessmen or whatever you love watching or whatever show you love watching, I'm like, I have the only way I can watch it is if I'm on the treadmill up until I at least get 10,000 steps. And so that kind of motivates me to to do that. And I that that helps in fact last night I was at like 8,500. And this is why, dude, being accountable is so important. If I would have just like 80, if it was just me, I'd like 8500, whatever. Okay, that's good enough. But since I know and I want to be honest with myself or I want to be honest with my coach, I was just like, I was at like 8,500. I was like, I gotta, I gotta go on the treadmill. And I just went on the treadmill for like 10 minutes or whatever it was and then knocked it out. But if I wasn't accountable to somebody, It would have been so much easier just to be like, yeah, 8500's good. You know, like it's just it's so it's such a slippery slope. Alex: Yeah. Well Well something I have also been I don't know if you have a recommendation for this, but I've been doing it at one mile an hour. so I'm getting those steps at one mile an hour, but then like looking up stuff is it's like you wanna be like at like three miles an hour to like achieve effective fat burn. I don't know if like Aaron: Mm-hmm. Yeah. Sure. Yeah, I mean I'm yes, yeah, yeah. I mean, I I put it at three. part of my my coach's part of my coach's routine is that I get some cardio in two. So it's like 20 minutes of cardio. So I'll I'll bump it up to like four something and then put a little bit in and like incline on it. And then that gets my heart rate up too. He wants me to be around 120 beats a minute. Alex: Incline. Aaron: for 20 minutes. And so that that works that works really well. so yeah, I would definitely do three, which seems when you first start, seems really fast, and then all of a sudden doesn't seem fast at all. It's just like a it's like a brisk walk. It's not nothing crazy. So I typically when I'm on the treadmill, I just set it at three when I'm like watching something. yeah, that's that's that's what I would recommend doing. let's Alex: I was starting to break a sweat so I had to bring a fan in 'cause I bumped it up to two today. Just like, it's so it's so hot. Aaron: You're doubling those numbers, man. That's great. let's see. any wins and achievements from this past week? And what like just like like wins and achievement can be really be really anything, but if we're sticking with just like like exercises and stuff or just your health in general, I mean, even if you said I stuck to my macros better than I did the, you know the week before or like I hit a PR with something. Either weight or reps at the gym. Alex: So at the gym, I would s I mean there are like personal ones, but like if at the end of the day, like what my goal is is to hit aesthetics, I'm getting people not asking for advice, but coming and talking to me and complimenting me. So that like feel that feels good. Cause I I I have this the gym that I just went to, so I'm like brand new, and then like people are coming up being like, Hey, you're you look good. Like what what what do you do type things. So that's been that's been Aaron: Yeah. Yes. Nothing feels better. Nothing it's the best. Alex: Great. because and this that's actually been probably not just a win, but a big learning going to the gym. Having someone set up a plan for you, too, is soup plan and having that plan have the proper form to be doing for those things as well. I don't know. Aaron: Mm-hmm. Alex: There's so many people out there that I'm like, that used to be me, and it's a waste of time. Like it's it's better than doing nothing, but unl unless you hurt yourself. Aaron: Yeah. Sure. Hey, that's what I was gonna say. Like it is better than doing nothing unless you get hurt. And the I was watch it's funny, I was watching a guy doing straight on pull downs, which are for your lats, and his form was so I it's just like judging. It's just like I wanted I just I am so bad at like it's not a confrontation, it's really just like, Hey dude, he looked like he's new. I maybe I should've maybe the right thing to do was like just go up and nice like, hey man, wanna help me with help you with your form? But I also just don't want to be like, hey, buddy, let me show let a real man show you how to do it. I don't I just don't want to seem like a douchebag. but his form was horrible. And it's great that he's there, but the f the form wasn't so bad it was gonna lead to injury, but it definitely wasn't targeting the muscle that that exercise is intended for. so maybe that's a goal of mine is being, I but I I I just don't want to be that guy. I don't want to be the guy who's like walking around correcting forms. Alex: I know. Hey f it's actually th it was actually lap pull down how are you supposed to it was lap pull downs that made this thought come into my mind that I just shared. Like how are supposed to do Aaron: Sure, like so when you're doing your lap pull, it depends on what you're trying to target. So what I'm doing, if you're doing well, there's a bunch of different lap pull downs. Are you just doing the stride I'm on. perfect. Yeah, that's what he was messing up. So he had it like a really narrow grip grip, and he was like, This is gonna be terrible for people listening. but it was like closer to his body, and there's the Yeah, like well, so when I'm doing it, God, I gotta like stand up when I'm doing this. I kind of get my butt out, get your butt out, keep your back straight, and then Alex: So we're doing I'm doing the straight on one. Narrow grip, elbows in. I can I can Aaron: Like I feel like I'm almost doing like a curve down into my pelvis. Like not my pelvis, my my up my mid thigh. And then I'm really concentrating on like my lats. Like I'm just like pull with your lats. Because it can turn into like a more of a a tricep exercise, a shoulder exercise. Like if you're like really engaging the wrong muscles, I mean, I guess good you're still working out your muscles, but that's intended to help. I always do them at the beginning to warm up my Alex: Tricep exercise. Aaron: to warm up my lats is what I what I do so Alex: It's but it's nice like having the thing though because like I'm just like if I'm not feeling the th if I'm not feeling it where it says I'm supposed to be feeling it, I'll either ask Aaron or I'll know I'm doing something wrong with my four. Aaron: And that and that's the thing, like I I think a lot of people, dude, they're they're just like, well, I have to do this exercise. I don't feel it where I'm supposed to feel it, but I'm supposed to do this exercise. what if I'm ever doing something, I'm like, all right, if my coach gives me an exercise, like, hey, these are these are intended to grow your biceps, and for some reason I only feel it in my shoulder, I immediately stop. I'm like, what the hell am I doing wrong? Like there's especially when I very first started working out, I I would run out of that issue where something would like just feel weird. And so instead of just keep going, like, well, he told me to do bicep curls, so that's what I'm gonna do. but I don't feel it up a bicep, like stop and like check your form. Like make sure you're like you're doing just slow. That's what you see all the time, man. I just see all the time that people that are doing the and they're like, well, you know, I saw, I saw, I s have you ever seen Lifting Iron? That's how Arnold Schwarzenegger did it. Well, guess what? You're not Arnold Schwarzenegger, shut the hell Alex: The back exercise? Yeah. Aaron: if you want like good form and the way you're supposed to do it, do it the the correct way. as soon as you look like Arnold Schwarzenegger, you could do whatever you want. Do it do whatever you want. clearly that worked great. But it's always gonna reduce injury and it's gonna maximize the the muscle that you're actually trying to grow if you're doing everything correctly and safely. So if you're ever not feeling it a certain muscle, and Alex has done this a few times, he's like, Hey dude, I don't feel it in this in this area, you know what and then this is again what's good. About because I've done this with my coach. it's it's good to be able to reach out to someone like, hey, this is what I'm doing. I'm not feeling it. Wait, is there something I'm doing wrong here? And he's really quick to be like, yeah, no, hey, like like supinate your your wrist more when you're when you're coming up for the the bicep curl or whatever it is. Alex: Like and obviously I'm two weeks into this and so like I I am seeing ch very minute 'cause I'm taking pictures every day. Minute changed in my body right now, and so this could change later on. But the reason that that is important is you think you did a workout, but you didn't. Aaron: Sure. Yeah. Alex: Like I d I don't know like I have been working out for the last since November. I have been doing lifts. I have been doing P ninety. I've been doing like yada yada yada. But I've not been paying attention to the form and I've just been it it it has been to get the exercise over with as opposed to doing the exercise properly. Yeah. And so yeah, the checkbox. Yeah, just like just but making sure that I did it. Just making sure that I did it. But like that that has been the biggest mindset change over the last two weeks. Is like I don't like I've I've said this on the last one, like I don't want Aaron: Mm-hmm. Right. Just check in the box. Yep. Yep. Alex: to screw this up for Aaron. And so like I want to make sure, I want to make sure that I am doing like everything properly so that it like it's like, okay, like, no, Aaron actually doesn't know what the fuck he's talking about. like like to prove it either way. Like because it's it's unfair to Aaron. It's like, yeah, so I've been eating 5,000 fat calories. like you know what I mean? Like there's there's all of these things that go into it. Aaron: Yes. Yes. Yes. And this is also honestly like a giant issue with with coaching in general. I I talked to my coach about it. and maybe we talked about this before, but I was just like, how often are like people sticking to your your program? He's like, like 50%. And then and then that 50% that doesn't is always like, what's going on, dude? Like, hey, this plan isn't working. It's like, dude, you're not logging your workouts, you're not logging what you're eating. Alex: What the heck? Aaron: I have no idea what's what's actually going on. So I can't tell you what's what you're doing wrong. I can tell you what to do right. And that's why I ha I I've already done that. I've already sent you all the information. If you stick to this plan, it will work. And not only that, he's really good. And this is where it's good for us too, is like if there is a certain exercise that just feels weird for you. And I think we did this on one of me, like I just not feeling it. And is with the shoulder press. you're just like, I'm just not feeling it. My and I just like and it kind of gave you some cues or whatever to kind of think about when you're doing it. And I've done the same thing with my coach. I'm just like, I just don't feel it here. He's like, are you tucking your elbows like really well, like on the way up and on the way down? I was like, and then I was doing I was like, I was like almost flurried, especially here's the other thing too, man. And we talk about this all the time. Like you gotta lose your ego. You have to lose your ego because a lot of the times I'm like, like trying to get up like the heavy weight or whatever. And then it's it's completely ruining your workout. And then if you lower it and do proper form, guess what? It's actually gonna hit the muscles you want to hit. So there's been times, and he that's exactly what he told me. I was like, I'm just like flaring up my my my elbows to get the weight up. He's like, then lower the weight. I was like, what? Lower the weight? I'm not a I'm not a weak man. I can't lower the weight. And so it's just like, he's like, dude, lower the weight. Alex: Yeah. Fair. Aaron: Do proper form and then progressive overload from there. I'm like, okay. And so since I even me, I even had started doing that, and that was several months ago. I'm just like, I just I don't care what everybody thinks. I just don't care. Like as far as like how much weight I'm lifting. It's just all you should care about is how good your form looks. And I talked about this in another video that I that I made. I like, I am always way more impressed when I see someone who just has like just a just perfect form. And there's this old lady that was just like she was doing like dumbbell shoulder press. She had like two pounds in her hand or whatever it was, but it was just like perfect, slow, controlled, keeping her elbows tucked, going up. Like I was like, yeah, she's not there's a reason she's old and still at the gym because she doesn't do shitty form. and so yeah, that it makes it makes a giant it does make a giant difference. Alex: Yeah. but no, like that's I'd say that it's been it's been a good it's been a good week waking yeah. Aaron: St struggles struggles and obstacles, Alex. Alex: it was a sleep was getting like a little bit bad there, but I think it was because it's just really hot here in Utah. because I slept really, really well last night and like the cool down came yesterday. So I'm hoping that it's just that. but no, it's like I actually like love I don't know if my wife loves it, but I like love this schedule. So like now we're like asleep by eight. I sleep by eight, eight up at four forty-five. I'm just like, this is great. Like I'm like I'm like done with like almost everything by the time normal start of business hours are. Cause it's just like, all right, I worked out, get home at 7, get ready for the day, 7:30, get all the shenanigans done, and all right, now I'm just here to put out fires the rest of the day. So that's been nice. But sleep was the struggle. Yeah. Aaron: God, that would be awesome. Yeah. Yeah. It's it's I I that was a struggle. Well, I just I I love it sounds bad like getting it out of the way, but it just sets your day up for a better day. Like if I have a workout in the like first thing in the morning, I I'm actually looking forward to school starting for my kids because then it's like it it makes me get up even earlier and and I I just love going to the gym early. 'cause it just makes you feel great for the rest of the day. as opposed and there's just so many less excuses that early as opposed to later in the day, like just stuff comes up or you get busy and there's like I just don't got time to go to the gym today. so yeah, no, that's that is that's fantastic. any any issues at all with any of the any of the exercises that you have not or I mean, obviously, again, nice having a coach. You can just text me whatever you have in issues and I just we address them immediately. But anything besides that? Alex: No. They've been they've been pretty good. after like just a couple of like because essentially all I do now is just like if you can't do the weight, you can't do the weight. Just do do a different weight and that solves any problems that I that I run into. Like and like I'm still getting because essentially like what my goal now is with like I was like I just I love that I'm sure that's like why they created the heavy app the way that they do them. It's like I just want to beat my total amount of weight lifted. So like if that means I have to do thirty at fifty because I can do thirty at fifty properly, I'm gonna Aaron: Sure. Yeah. Ha! Alex: gonna do thirty at fifty as opposed to like, hey, I'm just gonna try to knock out I'm gonna try to knock out six at sixty or like whatever the number is. I mean that's probably a little bit hyperbolic. I like to be in like the ten to twenty range like with them. Like I don't like I don't like going crazy, crazy long s reps, I guess. Yeah. Aaron: Yeah, yes. Yeah. Yeah. Yes. Yes. Yeah. Yeah. High super high reps. Yeah. That's it I mean, again, better than nothing as long as your form isn't shit and you're not getting injured is the is the main main downside of of of that. Alex: I did. You probably can't see it. No, you can't you can't no you can't tell anymore. It the I playing basketball, I jammed my thumb and then it bruised like a MF or I was like, my gosh, I'm not gonna be able to lift and it was fine. It was fine. That's fine. Aaron: We get a callus? Like, I'm retiring. I'm retiring from basketball. You'll get the you'll get the you probably can't see You'll get the calluses on your hand, like right there. Alex: Yeah, they're starting to the especially farmer carries destroy my hands. Aaron: Yeah. Another thing I was going to tell you too with farmer carries is if you want to be able to go up in weight and not like compromise. Cause a lot of people like it's farmer carries are good for like forearm and grip strength. I don't do them for that. I do them for like more like core and then my traps. So if you get like lifting straps and then it just takes out the the the weak spot which is gonna be your grip. but if that's what you want, you want a stronger grip and your forearms to get stronger, that's fine. But there's so many other exercises you're doing that are gonna help with. Building your your forearms and your grip. I always use just use lifting straps. That way I can go way heavier. And dude, I'll tell you another one I'm gonna have you do. it's called a suitcase carry. there's a suitcase and then there's it's the same thing, but there's another term for it too, where you just use one. So you use one weight and then you just stay stable the whole time and walk. And dude, right. I did these on Monday. Alex: And and like you're not supposed to like lean at all, type thing? Yeah. Aaron: Yeah, you don't lean to the side. You stay straight the whole time. And what you're doing is you're engaging your obliques. Like you'll feel it. And like this morning, I woke up, I was like, good Lord. It was like so sore. It's like, hell yeah. I mean, there's a there's I mean, just cause you're sore doesn't mean it's not always like a huge win or whatever. But I just I just let me know it was working, work in that area. So I'll throw those in like once a week while do like the suitcase carries as well. There's part of my my core exercises that I I usually do at the end. Not every day, but almost I probably do like four times a week, some sort of core exercise. but yeah, those those are fucking awesome. They're really good. Alex: Yeah, it's it's been it's it's been it's been fun just trying to beat essentially just trying to beat the previous number of total amount of weight lifted. Aaron: And I'm glad that you mentioned, dude, like I we run it I like you just hear this all the time of people that start working out and they've been doing it for two weeks, like, I'm not seeing anything, man. I'm not not see like why am I like my veins not popping out like dude, my veins didn't start popping out of my arms until like month six. Like it's just like it takes time. It's a it's a long journey. It's like your last post, like, dude, we've not trained well and ate like crap for decades. In my case, it's gonna take It's gonna take some time to see to see those results. Just I would always just focus on like either beating your reps or your weight, just even slightly. and it's not one of the things like every week I have to get like way stronger. it's just over over time you'll just notice that going up and up and up. Because I think a problem that people run into is they get so hyper focused on am I getting stronger every week? Like, dude, there's And we're talking to Dan. We talked it was in dance podcast. He's like, dude, there's some days I feel so strong. I just like crazy strong. It's like, and there's other days I'm just not as strong. It's like I still lift, you know, with good form and stuff. And I felt that today, dude. I was like tricep pushdowns. I like, what the fuck is going on? Like, I like blew my PR out of the, like, out of the water today. I was like, I have no idea why I all of a sudden can lift this much with my triceps. And then like my biceps were just kind of You know, I did okay, but it's like I it's just weird. So I don't know if the next time you do tricep is gonna like that or not, but it is it is interesting. Just but I think the biggest piece of advice is always just consistency, just staying consistent and then it it will work. Like if you're sticking to your diet plan, you're sticking to your workout plan, it's going to work. Like there's just physiologically, there's it's unless you get hurt, there's nothing like it's gonna work. It just will. But like you said, like having having for you and for me Having someone that I am accountable to makes just such a giant difference. On those days, I'm like, I don't want to get those steps in, or like, I I don't have the issue of not wanting to go to the gym because I love going to the gym, but getting steps or the cardio. Like he has me to the 20. I'm like, God, I fucking hate cardio. and I'm just like, but I'm not gonna lie to my coach because that does nothing. so it just it's nice, it it it's it's nice having that accountability. It makes just a huge Alex: Exactly. Aaron: Huge difference. Alex: It really does. It really does. Like It really does. Like I d I don't know like like the I don't have like any specific example fr from like the last couple of weeks, but it's just like in the the in the mind of just like I gotta do this because like one and and like the good news is too is like and I like it as well. But I'm just like and now there's this other person who's it's not that your success is tied to it, but you like you know what I mean? Where it's just like I I even though it's your success isn't tied to it, mentally I think that it is. And like that's yeah. Aaron: Sure. Well, you just wanna be a pro like a proof of concept type of thing. Yeah, and that's and that's that's totally valid. I just I think knowing that you have these check ins makes a giant difference 'cause it's the same with me and my coach. Like, I know I have these check ins. I don't want to f this up. And I'm again, lying isn't gonna benefit me at all. So I'm gonna be super honest. And I don't wanna have I mean my coach has never got like mad at me if I, you know, miss 'cause Last week I was on vacation, so I didn't have I didn't get all my steps in every single day. And I just let him know I'm like, I'm on vacation, this is gonna be a de I it sucks. I didn't work out at all last week. It's like it's this is gonna be a D load week, so I'm not gonna be working out. And he was like cool with it. But but yeah. And just a just as a a friendly reminder to people, like so I was on vacation, I ate like shit. not like horrible. I made sure I got my protein in. That was like my main thing. I like, I just wanna make sure I hit my protein, but I also want to enjoy life. So didn't eat great. I I came back, I was 218. I weighed myself. And then this morning I was two twelve. So it's like, and I get back on what Sunday? So it's just like, what's today? Tuesday? Like it it just shows like the weight. Don't get thrown off by your weight. Yes, if I continued to eat like that for the next several weeks, I would get fat again. And in and and only that, dude, but I felt like crap. I was just like, I gotta get back to working out and eating. I gotta get back to my routine. I love vacations, I really do, but there's something about the staying in your routine that's so satisfying. It's it's great. Yeah. Alex: Yeah. Yeah. Yeah, but no, it was good good times. well, thanks everyone for for joining us. Thanks Aaron for coaching and everyone go out and be unsexy and we'll catch up with y'all next week.