Latest / Brandon Fogal Evolution / #89 - Healthy to Shredded | Jessi's Summer Fitness Guide

Transcript

#89 - Healthy to Shredded | Jessi's Summer Fitness Guide · Brandon Fogal Evolution

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All right, Jesse, let's dive into it. Today, we are going to be talking about fitness.
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I wanted to dive into this because I have the fitness woman with me that I live
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with daily who knows so much about working out, so much about health and diet.
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You went to school for it. I mean, you learned all about it,
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and you're a physical education teacher.
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Yeah, there's so much more I want to know. Everything's changing all the time.
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It's so hard to know exactly what to do. it is like that but that they make
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it like that you it's always something new every year they come up because they
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always got to be coming up with something new otherwise they can't sell anything.
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Or or a new idea a new thought a new way and
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it it cycles a lot of things just
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recycle and comes comes back and a
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different way of looking at it but i would say there is new stuff
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that's being discovered what would you say yeah i'm
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here and there yeah yeah you've been working out a lot what
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brought that about what what made me
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start doing that i think it was doing the
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the podcast in the morning a lot of times i was getting up
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early anyways and instead of
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just kind of waking up early to try to put things together i thought i might
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as well try to go work out and kind of get my thoughts together and all that
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and kind of get in a state of mind as opposed to just maybe wasting that time
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because sometimes i would get like paralysis by analysis by just trying to think
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I got to get everything perfect as opposed to just maybe getting the blood flowing.
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Getting moving a little bit and just going and working out. That's going to help me.
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I think that's why I originally wanted to start getting back into working out.
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Does it help to think about stuff to do there? Or are you just thinking about working out?
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When I'm there, I do have to take a little bit of time to really concentrate
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on what I'm thinking about. for what I'm going to discuss, what kind of in the
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news I'm going to look into and the topic to go over.
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But sometimes you want to zone out and just work it out. It's a way to kind
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of just get away from everything.
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So it does take almost a concentrated effort to start thinking about a specific topic.
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Issue i have to like when i'm in the middle of it i'm like
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okay now i need to really what am i what am i going to talk about and i
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do have something i write right with and different notes
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i want to put down oh nice so people think you're writing
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down your reps and set but you're writing down podcast ideas for
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the most part i originally when i because i always like.
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To have a notebook that i'm using when
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i'm working out anyways i i originally started doing it with to
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write my workout ahead of time and then
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so i could i love checking something off and having something
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like and seeing the how many reps of each thing i'm
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going to do and because you whenever you go into the gym
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and i i know like i'm probably talking more
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than i should because you need you're the expert here i i
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know for me i need to have almost a game plan
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going into the gym like for it seems like otherwise you
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i get there and you're like where do i go next and
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just kind of figuring it out and but it really like lately
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me going when i'm going there i don't have
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i'm gonna hit this this and this i know pretty much the muscles i'm
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gonna hit and i've just seen what's
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open and kind of just all that is it
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busy there and in the morning it's not really
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too busy about five right yeah i mean
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there's like a i was never there at five but it
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sounds like there's like a crew like of you know yeah they're
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my people the classes there's a five and there's
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i'd say they're my people because there are people that
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don't talk there are people that just just just do
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their thing well probably because yeah they don't have time if they're there that
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early they're going to work probably yeah yeah so
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they need to just get it done and get out yeah yeah and i
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mean i'm i think there is anybody there that i like i i.
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Want to talk with people you know i you do you
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wouldn't mind oh no because i'm not wearing headphones or
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anything i'm just you know raw dogging it and just
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you know just doing my thing
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and but it does seem like today there
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was not hardly anybody there and i thought a friday maybe friday.
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Just people took it off like they it was more of a opening day was yesterday
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with yeah with some i and i heard kaufman stadium was just packed with the the
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royal stadium the game that happened so maybe people were just kind of win no
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they lost but it went into extras and I didn't, I didn't realize that I would not watch the game,
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but I got my Royals on. Now I'm ready, you know, nice.
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I don't follow them as much as I should throughout the season.
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I, I, I need to, I need to, I'm usually just like how, who won kind of thing.
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I'm until it gets like closer to playoffs.
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I usually kind of just, it's in the background for me, but I know some people
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are just living and breathing it, you know, but with the gym,
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Jesse, so you, so some, let's maybe start it off here.
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Somebody is, this is not even on their mind, but they, they know that they should be doing something.
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How, what do they do? How do they get started? What's it, what's a good starting point?
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Like someone who just wants to get in shape yeah i mean that's most
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of the people that i work with you know at the y they've never
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stepped foot in a gym before you know and that's it's a
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kind of a scary thing maybe to start doing that so i
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mean there's like coaches that we have to like show
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you them like the general machines you know you know to
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just just get in and get started which is great there's nothing wrong with that
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but then sometimes you know they pay for you know a trainer to actually go in
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depth and your goals and what do you want to do and how long you want to take
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to get there and stuff so that was always fun i missed that part of it because
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i'm not really doing it all that much now they actually just getting someone
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acquainted with the machines.
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Training someone the training part of it yeah
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which i loved it so much but at school with.
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The junior high kids we have weight room and it
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just it kills me because they hate it so much most of
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them just hate going out there and i don't
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get it i mean i guess if i was in seventh grade
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i wouldn't want to either but i'm like i know
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bonnie's in here and she said she loves
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going to the weight room bonnie's different she
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likes she's 10 years old and
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she likes to just go out and run already she loves
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to do laps and laps around the yard and
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all that and running around and and just getting in
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shape you're like almost trying to get ready for a track and
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everything like if you want to talk you can turn on your mic remember how
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we did that but if you if you do want to talk bonnie but
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i keep telling the kids like the my school
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kids like people pay money to have a
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trainer teach them how to do this stuff
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you know and you're learning it now and this is
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something that is going to carry you on later you're not going to feel hopefully not
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feel intimidated in the gym and we just don't we have
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like squat racks and benches like the
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very very primitive stuff in there you know
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and they'll if they ever go to a gym later in life they have all these nice
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equipment they'll have the clue but yeah but they don't they hate it you know
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a couple of them they're all about it and they are making huge gains in there
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and they're they're getting ready for football or just being fit and they're
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taking advantage of it and it's amazing and they're.
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They're like repping their max that we what we did you know earlier but and
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i'm even trying to take advantage of that time just being in there instead of
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just walking around i'm actually working out myself, you know?
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Yeah, and it feels so good when you get done. Like, that's the thing.
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I always tell people, like, my clients and my kids, think about how you're going
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to feel when you get done, you know? And they're like, we just feel tired.
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No, you don't. You have all that blood flow that's going to be carrying you
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through school, like, the school day, and it's going to help you.
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I mean... But I can understand doing, like, you should be doing, but maybe not heavy.
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Maybe just stay away from heavy. But what's heavy? Like, everybody, no matter what...
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Level you are, whenever you're doing your sets and your reps,
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by the end of your set, you want to be tired. You want to be fatigued.
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Otherwise, you're not doing anything.
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I mean, weightlifting is really good for bone density, especially for older people too.
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The muscle pulling on the bone, it stimulates bone growth. So you definitely
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want to do weightlifting.
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And the muscle that you gain, just to maintain itself, it has to have calories.
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And so just sitting and sleeping, you are burning calories if you have muscle
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mass. If you never work out, you always have, you have a little bit of muscle.
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So it's burning, just to maintain itself, it's burning some calories.
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If you lift weights and they get, you know, stronger and denser,
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leaner, whatever, then they're going to burn more calories.
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So if you weight lift, and no matter what stage, you can burn more calories
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just sitting and sleeping all the time.
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Yeah, just, it's a passive burn if you have lean muscle mass.
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Are these people that want to just get buff ripped or they just want to get healthy.
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There's such a wide variety a lot of them it's
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just I want to lose weight I want to be able to get on the floor with my grandkids
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I want to one lady I want to be able to walk up my front steps and we just worked
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on a lot of step height type stuff and she's like look at me I can walk up my
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steps and it doesn't hurt and I'm strong and I can you know so it's just just
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depends on what they want to do.
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Let's say you are serious and you want to have a ripped body.
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You want to be shredded for the summer.
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How do you get that? Okay. Working out is king.
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Nutrition is queen. You have to work out. You're going to get muscle.
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But then, and that's going to, you know, like burn the fat or burn the calories all the time.
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And then, but you can't outwork a bad diet.
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Okay. So I would say if God made it, eat it. A lot of us just eat processed
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crap that we don't even think about.
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That it's just, that's absolutely terrible for us. The breading on your chicken
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strips, the pop, there's nothing at all good with pop.
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I mean, it just, it bogs down all the seed oils and processed stuff.
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What's good is like coconut oil, olive oil, like a no-no is canola oil,
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sunflower oil, safflower oil.
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So, I mean, but if you eat, if you stay on the outside of the grocery store.
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Fruits and vegetables, natural. And it's in its own, nothing has been touched
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by a factory. You're going to be fine.
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Meats, vegetables, fruits, whole grains, fats.
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The thing is, like, working out shouldn't be, like, a chore.
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Like, you should just, when I tell people before, like, my, when I used to teach
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you the why in my classes, like, just, you should be,
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Proud of yourself for even getting here, you know, because it's kind of hard
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to start but think about think about how you're going to feel at the end and.
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Just you know, push through hopefully it's a little bit enjoyable,
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you know I think I only just had one that was really Hardcore and like lifting
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really heavy because like a
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lot of the people they've never done it before and really I'm just kind of,
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Bringing them along, you know, they're kind of scared to lift heavy.
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They're just they're not scared, but they just don't know how much they can
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really do, you know, like they're like, oh, this is heavy.
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I'm just going to stay with this. But I think they've surprised themselves at how much they could do.
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And like when we I think we'd max a little bit like on like a leg press or something
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really, you know, and they would be like, oh, my gosh, I live that much.
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Because like day to day, you really don't try to really push yourself unless
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maybe someone's there pushing you.
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And a lot of they just don't want to hurt themselves. Like I mean,
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a lot of them are like older and just never been in the gym before.
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They just needed, they just needed like a little help.
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You know, you definitely like, you have to listen to your body.
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I even tell the kids at school that like, Oh, I'm sore from track.
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Okay. Listen to your body. I'm not going to tell you to lift a whole bunch of
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weight, but maybe do some body weight stuff to get some blood flow to your sore
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muscles. That's going to help them recover quicker.
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You have to listen to your body. Like muscle fatigue is one thing,
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like push through that a little bit, you know, cause that's how your muscles adapt.
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You know, I'm being challenged. I better get stronger the next time she does that.
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But yeah, if there's something that hurts, there's no pain, no gain thing is
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stupid. If it's muscle fatigue, that's different.
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Push through that a little bit, you know.
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Usually in life, we want to like find the easiest route possible and just make
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it as easy as possible. Working out is the opposite.
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You want to try to make it as hard as you can.
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Like, oh, I'm going to go all the way and lock my elbow so I get a break.
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No, you want to have, be time under tension. You want to make it hard on yourself as long as you can.
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So it's the opposite. Don't try to make it easy on yourself because your muscles
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need to be challenged. Otherwise, they won't get stronger.
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I always tell people, if you did your 10 reps and you felt nothing, then you did nothing.
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You have to be tired. You have to be maybe not completely burnt out after everyone,
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but you need to not want to do anymore with the last rep.
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And if you don't want to do 55 reps a little
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bit higher weight and then do your 8 to 12 or whatever yeah but rewind to like
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the form part like back to the kids like even like as young as nine at the y
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they can go through you know the orientation to lift the weights but we would
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just tell them like form is the most important thing you don't need to kill
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yourself you just make sure they do it right you know.
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So that's why they just kids just kill me even at school they're just you know
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i just constantly correcting their form.
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Like, in a squat, their knees are going over their toes. You know,
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they don't want to stick their butt out. I'm like, well, that's what you're
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supposed to do when you do a squat.
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Or, I don't know, they're not going down low enough or whatever.
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Yeah, I mean, like, you could not lift a weight and you could lose weight.
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But what do you want to do? Do you want to just lose weight?
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Or do you want to get tone, like, nice and toned and slimmed down, too, you know?
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And the weights will help you, you know, slimmed down quicker.
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Well, it depends on what you want to do. Like, aerobics is good, too.
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You want your heart and your that's your heart and your lungs when you're
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when you're out of breath and your heart's beating fast that's a good thing that's good
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for your heart it's good for your lungs you know
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and you are burning calories there and like if
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you do like a HIIT workout which is high intensity interval training like your
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heart rate goes up and then you bring it down and you go up and down you know
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that has a longer afterburn so that's really good to do I mean you can just
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do a HIIT class you know or if you're on a treadmill you're gonna run for like
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I don't know. You decide the interval. I'm going to run.
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I can only do 10 seconds of really high running, then bring it back down,
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and I can walk for 30 seconds.
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Some of them are called HIIT, or they just do intervals.
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I did a bunch of those. The intervals is, okay, we're going to do burpees for 30 seconds.
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It's like a push-up, and then you jump up. Stomach on the ground,
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push-up, and then jump up.
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Or let's just say, okay, jumping jacks. Or I'm going to do really quick jumping
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jacks for 20 seconds high intensity workout high intensity and then intervals
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so you go you can't go a 30 45 minute class high intensity you can't do that
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but you can do 30 seconds at a time of high intensity then you bring it back down,
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you catch your breath you recover and then you do it again so that's really good so like,
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Two times a week, they say to do a HIIT. And that doesn't have to be in a class.
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It could be like cycling for 30 seconds, then relax for a minute.
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Or not relax, but like slowly.
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Yeah, and I don't know how long it goes. It does go longer than like just a steady state, you know.
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But then that's good for your heart and your lungs. You get a little bit of afterburn.
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But the weights, you constantly have the burn all the time.
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Sitting, sleeping all the time. So you want to have a little bit of both.
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And it's, that's the thing, there's no one, there's no one thing you have to do.
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Kettlebells are the thing or the whatever you gotta do.
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But just get moving. That's the main thing. Like, our bodies are not meant to
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sit at jobs and, you know, all the time.
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You know, we're meant to move and work and jump and play.
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And, you know, there's just way too much sitting and way too much eating of the junk. You know?
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So sugar is a big thing. It's just, it's in everything.
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And it tastes good, and the companies know that, and they put it in everything.
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In the presence of, so if you eat sugar, your insulin, your blood sugar is coming
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up here, your insulin is released to bring it back down.
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And in the presence of insulin, you cannot burn fat. It is impossible.
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So you want to keep your blood glucose down by eating not being very much sugar,
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so there's not very much insulin being released to bring it back down.
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That's why the keto diet is so effective. You don't eat sugar.
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It's meat. There's no carbs at all. Carbohydrates is sugar and pasta.
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Right away, I felt I lost because the carbs hangs on to water.
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And so when you lose the carbs, the water goes with it. So there's an immediate, which was awesome.
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But then after that, I thought I would lose more, but I didn't.
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I mean, it doesn't mean, I mean, your body wants to burn glucose or carbs first,
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but if it doesn't have it, if it doesn't have it, carbs, it's going to burn fat.
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So once you burn up your carbs, then you're burning the fat that's already on your body.
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So if you eat carbs like chips, pasta, your body's going to burn the carbohydrates first.
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As opposed to fat. You know, I mean, but like, you know, things,
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you know, could change again, you know.
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But like, as far as like athletes and stuff, they, you know,
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they say like, you know, they need carbs. They need like, you know, healthy carbs.
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Like whole grains, I guess. I mean, vegetables and fruits are carbs too.
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But the fiber in it makes the sugar content, brings it down.
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But I mean, you say God made it, eat it. Yeah. That's where I always start with people.
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Yeah. So if there's not a Pop-Tart tree or, you know, a muffin bush or something,
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just try to stay away from, like, just process things that factories have had their hands in.
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You know, they'll just take God's creation. They'll strip the fiber.
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They'll strip the good stuff out of it. And they put sugar and,
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you know, these rancid seed oils and they feed it to us. And we're getting fat.
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Have you seen pictures of 1950?
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Like, all the food that they ate, it looked like bad food. But it didn't have
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all the bad stuff in it that we put in it now.
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We are obese as a country now.
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And it's the food that we're eating. I mean, I guess people have free will.
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If you want to raise your blood sugar, raise your blood sugar.
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But I mean, there's certain things like the dyes and stuff that just, it's terrible.
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I don't care. I just care about what it does to kids, like kids especially.
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And people, it just makes them just go crazy.
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Like some kids, they cannot have Red 40 or Red Popsicle or Red Sucker.
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They'll just, they're hyper. I don't know exactly, but the dyes are not good.
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And they need, there's no reason to have them. That's why I like Aldi's.
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They have like the fruit snacks they like and stuff.
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It's like it's dyed with carrot juice or something. I don't know.
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And it doesn't taste any different than anything else.
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Jesse, so what is your advice for somebody that wants, like before the summer
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hits, How do they get ripped? What do they do?
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Where do they start? I would say feel good first, you know?
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Because if you're doing it just, and you're just checking the scale every day
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and it's not saying what you want to say, you know, I'd say forget the scale.
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Just kind of feel how your clothes are feeling, how you're feeling.
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I'd say cut out, don't drink your calories, drink water.
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Get moving somehow. If it's just parking farther away, if it's taking the stairs,
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or I'd say do your housework in
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an inefficient manner instead of taking you
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know three things into this room upstairs you
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take one at a time or something or or do
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a youtube with some cans work out with some cans or something it
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doesn't have to be insane join the gym if you want to you don't have to spend
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money just get moving go you guys you know if they go play basketball outside
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or just we have a little trampoline sometimes we just jump on that or something
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or walking is the best thing for everybody i walk so much just walk with a friend and talk,
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you know, on your breaks or just get moving, get up and just get up and move.
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But, you know, try to maybe experiment with some, with some weights to get some
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muscle mass and then just stay away from those middle aisles in the grocery store.
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Stick with the outside meats, vegetables, and fruits, a little bit of whole grains.
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Oh yeah. That's just body weight stuff. Yeah. And by pushups doesn't have to
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be, I mean, I had them, you can do it on the wall.
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You standing up back of your feet away from the wall a little bit, do them on the wall.
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And then you can go down, put your hands on the couch, and then you can put
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your knees on the ground. There's so many different levels you can do.
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Yeah, that's true. You do have to have a why. Why are you doing it?
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Hopefully it's for your sake, not, oh, I hope this person will like me better
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if I'm whatever. It has to be for you.
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And your body is a temple. You want to take care of your body.
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You only get one. Makes me want to train more people.
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And it's also actually really good for your mental health, too. Yeah.
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I remember somebody I know, like in the middle of the night,
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she would get up and she was really depressed, you know, in high school.
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And in the middle of the night, she'd get up and she'd go work out,
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you know, a workout tape or something, you know, just because she's just to
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feel a little bit of endorphins just to make her feel better.
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It's a big stress reliever.
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So instead of reaching for the cupcake when you're stressed out, the kids go for a walk.
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You know, if you live in the country like we do, that's the best thing is just
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to get outside. Plus, you know, get your vitamin D.
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You need vitamin D for so many things, processes in your body.
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Get outside and get some vitamin D and move around.
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A lot of times I end up somehow getting... You do. So you have to hit you and
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everyone out there. Start slow.
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Because you just start sprinting. You don't warm up.
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You walk first. You got to get the blood flow. It's like a rubber band in the fridge is your muscles.
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Do you take out the rubber band and pull it really quick? It's going to snap.
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You have to warm up first. That means you're walking. You need to get the blood flow.
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And then maybe some jogging or elliptical or whatever.
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Okay, just kind of get a little tiny bit sweaty, a little warm.
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And then you can do some light stretching. But you don't want to stretch long
22:22
and hard before you lift weights.
22:24
You want to do your long, hard stretching after everything is done.
22:28
Yes. I mean, I try to walk it and then jump jogging. Yeah, build up to it.
22:33
But you didn't do that last time. You just started sprinting.
22:37
Just don't push it right away. You got to build up to it.