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Is There A "Right" or "Wrong" Way To Train? 3 Key Principles For Every Training Method · Total Barnage

• 0:00
  SPEAKER_03: Hello guys, welcome back to Total Barnage.
• 0:05
  SPEAKER_03: Welcome back to another episode of our podcast.
• 0:08
  SPEAKER_03: Did I I fent mess up, didn't I?
• 0:09
  SPEAKER_00: No, that's good.
• 0:10
  SPEAKER_03: Okay, cool.
• 0:11
  SPEAKER_03: Um as you can tell, you haven't got Charlie's soothing tones starting off the podcast.
• 0:16
  SPEAKER_03: You have got Charlotte's not so soothing tones, but I don't know.
• 0:20
  SPEAKER_03: You got some soothing tones.
• 0:21
  SPEAKER_03: I've got some soothing tones sometimes.
• 0:23
  SPEAKER_03: I am joined with Xavier himself.
• 0:26
  SPEAKER_00: Yes, I'm here.
• 0:27
  SPEAKER_00: You are here.
• 0:28
  SPEAKER_00: Checking in, checking in.
• 0:29
  SPEAKER_03: How are you, Xavier?
• 0:30
  SPEAKER_03: How are you today?
• 0:31
  SPEAKER_00: I'm doing well.
• 0:32
  SPEAKER_00: Um not much, not much going on, really.
• 0:36
  SPEAKER_00: Nice my life, pretty much.
• 0:37
  SPEAKER_03: Today's been quiet, hasn't it?
• 0:39
  SPEAKER_00: Today's well, for yeah, to be yeah, to be fair two.
• 0:43
  SPEAKER_00: I only had two sessions today, and just a lot of getting people into the gym.
• 0:47
  SPEAKER_03: Yeah.
• 0:48
  SPEAKER_03: Calling them up, grand, making sure that they're getting what they need, and doing business things typey typey.
• 0:53
  SPEAKER_00: Doing business things more on the laptop than normal.
• 0:55
  SPEAKER_03: Yeah, we weren't walking around as much today.
• 0:57
  SPEAKER_00: But it's all for a good cause.
• 0:59
  SPEAKER_03: It is all for a very good cause.
• 1:01
  SPEAKER_03: Um, right.
• 1:02
  SPEAKER_03: Today's podcast topic, guys.
• 1:05
  SPEAKER_03: Um, is I mean, there's a lot we're gonna go into, but basically, main part of it is is there really a right way to train?
• 1:13
  SPEAKER_00: Is there a right way to train?
• 1:15
  SPEAKER_00: What do you mean is there a right way to train?
• 1:17
  SPEAKER_00: I what is everyone doing it wrong?
• 1:19
  SPEAKER_00: And some people, some people are doing it, only a small percentage of people doing it right, and everyone else is doing it wrong.
• 1:25
  SPEAKER_03: So I think there is there's a lot of opinions in this world.
• 1:30
  SPEAKER_03: Opinions are like arseholes, everybody has one, and you will get a lot of people shoving it down your ear hole that maybe there is right that sounds crazy, there might be one right way to train, but that is not the case.
• 1:41
  SPEAKER_03: There is no universally quote unquote right way to train.
• 1:46
  SPEAKER_00: It would be really simple, it would be really nice if there was just a quick way to train.
• 1:50
  SPEAKER_00: And to be fair, I did think I did think this when I was a when I was a kid, and I thought maybe when I was about 15 or 16, God, I was like, that high rock stuff, God, that looks great.
• 2:04
  SPEAKER_02: Ringing my bell, please.
• 2:06
  SPEAKER_02: Ding dong.
• 2:10
  SPEAKER_00: But I do think you you do want a a recipe, you do want a secret, you want one that you know it's just a blueprint, and then you just want to follow it.
• 2:20
  SPEAKER_00: Yeah, um, I mean, it is the it's at the core of like keeping things simple and getting things done, is that yeah, you have a plan, you stick to the plan, but of course, as we know, it's not as simple as that.
• 2:32
  SPEAKER_03: Yeah, exactly.
• 2:33
  SPEAKER_03: And I think, yes, there are evidence-based principles that apply to people, um, well, apply to everybody, but that at the end of the day, the best training approach can be different for different people, and it depends on your individual goals, your lifestyle, you know, the time that you have, experience, and also your preferences, what you actually enjoy doing as well.
• 2:53
  SPEAKER_03: Because at the end of the day, if you enjoy something a lot, you will stick to it.
• 2:57
  SPEAKER_03: So, yeah.
• 2:59
  SPEAKER_03: Is there a right way to change, Charlie?
• 3:01
  SPEAKER_00: What was your what was your thought when you were thinking of this topic?
• 3:05
  SPEAKER_00: What kind of what took you back to training that that made you realise when that it's a little bit more personalized, that it's a little bit more specialized, and was there anything for you, Charlotte, in your in your fitness journey?
• 3:20
  SPEAKER_00: 100%.
• 3:21
  SPEAKER_00: Or is it just obvious?
• 3:22
  SPEAKER_03: 100%.
• 3:23
  SPEAKER_03: I think for me, when it comes to training and when it comes to like how you structure your training, you need a goal before you give yourself a method, before you give yourself a program, right?
• 3:40
  SPEAKER_03: Like, you need something to kind of work towards because how can you know the training's working if you don't know what you're training for?
• 3:49
  SPEAKER_03: So, for example, with me, like the reason I got a coach almost two years ago now is that I'd been hypertrophy training for a long time.
• 3:58
  SPEAKER_03: When I was at uni when I was at school, I used it as obviously I wanted to get into slightly kind of better shape, quote unquote as well, but I also used it to really help with the sport that I was playing.
• 4:09
  SPEAKER_03: Then I left uni and I, you know, I was playing hockey.
• 4:12
  SPEAKER_03: That was my sport at uni, I was playing hockey, um, and that was how I was kind of training.
• 4:16
  SPEAKER_03: I was doing like more training to kind of help build my strength with that.
• 4:20
  SPEAKER_03: Then when I left, I just kind of switched to hypertrophy training, but I didn't have a specific goal for it, so I then kind of opened my eyes to bodybuilding and got more into that, and then I got had the goal of competing, so then I got a coach for that, and that is now what I trained towards.
• 4:38
  SPEAKER_03: And I mean, Charlie, how do you how do you apply it?
• 4:41
  SPEAKER_00: Yeah, I mean, is it's that one thing that you go for a voice of authority, and there'll be people online that you idolise, and I'm sure there are people online that are those voices of authority, either through credentials or physiques, or um evidence-based stuff with transformation photos, or you know, whatever gives you a bit of credibility, whatever means that this is my method.
• 5:07
  SPEAKER_00: This is yeah, and and then there is that marketability of certain coaches or certain movements that then would leverage a an in-group-out-group sort of thing, which is you know, we've spoken about it before, like the the the crossfitters might not like the people that do high rocks because their way is like better.
• 5:29
  SPEAKER_00: Yeah, yeah.
• 5:30
  SPEAKER_01: But high rocks is like you get injured all the time.
• 5:32
  SPEAKER_00: Yeah, the high rocks is like you're kind of switch you're swinging on a bar, like what are you doing?
• 5:36
  SPEAKER_00: You're not even doing a proper pull-up, mate.
• 5:37
  SPEAKER_00: Um, and and it is comparing you know, apples and apples and oranges, which I've never actually tried to compare.
• 5:43
  SPEAKER_00: Um, I don't even I found out that I was allergic to apples, you know.
• 5:46
  SPEAKER_03: Yeah, you get fizzy mouth, don't you?
• 5:48
  SPEAKER_00: Yeah, I thought that was pretty normal.
• 5:50
  SPEAKER_03: Fluffy mouth boy.
• 5:51
  SPEAKER_00: Um but yeah, I I think you know, you it makes it makes it makes sense, obviously.
• 5:58
  SPEAKER_00: Um it makes sense to on the one hand, it is the right way to train in terms of there isn't one because there are different goals, there's different directions you want to go with.
• 6:11
  SPEAKER_00: Um you can have speed without direction, and that's the kind of the dangerous thing sometimes, is that you could be doing loads of stuff and you could be really efficient with what you're doing, but it doesn't necessarily mean you're effective, you're being really good with the process, but if the process doesn't produce the results and the outcomes that you want, if it's not the right process, yeah, then you are kind of you know, if you do have a goal, you are wasting your time with it.
• 6:39
  SPEAKER_03: And that's why when you join, like say you are a member here or you're one of our PT clients, that's why us as coaches are so heavy on, you know, after a while, if you feel like you've plateaued a little bit, we kind of have a little chat and reassess the goals that you've set or create a goal if you didn't have one originally.
• 6:55
  SPEAKER_03: Like some people just say, Oh, I just want to feel a bit better and you know tone up or something, but that like that they can be quite vague as a goal.
• 7:03
  SPEAKER_03: Um, so being a bit more specific with it and setting a goal that you know you have an image in mind or you have a result in mind can be good with kind of giving you direction.
• 7:13
  SPEAKER_00: And I think that's one of the things that I've discovered with I have very specific way that I train on the whole.
• 7:20
  SPEAKER_00: Like I, as a as a runner or getting back from injury, there are certain specific goals or aims more.
• 7:28
  SPEAKER_00: So I've never really felt like felt like I've set goals, but I have a direction that I want to go in.
• 7:33
  SPEAKER_03: Yeah, exactly.
• 7:35
  SPEAKER_00: And a lot of it, even if it's just the direction of I want to explore more within the training, yeah, I want to try out more things to work on my the mental side of things, how I interact with the uh the the lift or the session or myself in each one, so there'll be a specific aim for them.
• 7:56
  SPEAKER_00: But yeah, there is the the first time that I've really come across understanding that people on the whole have very vague goals.
• 8:05
  SPEAKER_00: It's very common to have vague goals and to not really know what you want.
• 8:10
  SPEAKER_00: It's probably the most difficult thing, really, is to determine what you want, um, because it's something that you need to go a few level layers deeper to understand your kind of true motivations, and coming from a very high performance side, especially in in the US, where regardless of what sport or what athlete you kind of talk to or you see, is everyone has some sort of specific goal.
• 8:37
  SPEAKER_00: It might not even be a good one, like it might be a one that uh it might be so so performance specific that it ends up getting you injured or identity kind of attachment heavily to it or something, but you always have someone that is very clear on exactly what you do, and it means that when it comes to the programming of the training, everything is super specific to that, and you can get the outcomes that you want.
• 9:01
  SPEAKER_00: Since coaching in in the last year and specifically doing more stuff in the onboarding process for the gym, especially before you get people into the gym, you have conversations with them about exactly what they want to do, what they submit on the form for the ad, and you very quickly realize that people have fake goals.
• 9:22
  SPEAKER_00: It's like like you say, get you get fitter, I want to get stronger, I want to tone up.
• 9:27
  SPEAKER_03: Like you put them into a box, it's yeah, it's the same for quite a lot of people.
• 9:33
  SPEAKER_00: Um and that's the difficulty with that for you, Charlotte.
• 9:37
  SPEAKER_00: Like, if how could you program something for someone with vague goals?
• 9:44
  SPEAKER_00: And what actually would be the outcome of vague programming?
• 9:49
  SPEAKER_03: It can really depend because some people can set a vague goal, but they have more of a specific goal in their brain, and sometimes it's just a case of digging that out of them a little bit more and kind of asking, but why do you want to feel more toned?
• 10:03
  SPEAKER_03: What does being more toned look like to you?
• 10:05
  SPEAKER_03: Because some people just don't really understand what tone like toning up kind of the process of that is, and to put that quite simply, that like you get or you get a lot of people going, I want to be toned, but I don't want to be muscly.
• 10:20
  SPEAKER_03: And contradiction, contradiction, contradiction of time, yeah, and you have to say to them, Well, actually, so there's no such thing specifically as toning up.
• 10:28
  SPEAKER_03: Like people people think of toning up as like you know, they do like 50 reps of later raises and they get a little length that elongates.
• 10:35
  SPEAKER_03: That's the best one, that's my favourite one.
• 10:37
  SPEAKER_03: Um, but toning up uh to put it kind of in the most basic term, is you're losing body fat and you're gaining a little bit of muscle.
• 10:46
  SPEAKER_03: So it's more kind of like a recomp, right?
• 10:49
  SPEAKER_03: Or say you already have the muscle, it's losing body fat to reveal that muscle, so you have that more firm look to you.
• 10:56
  SPEAKER_03: And it's a really and obviously like you know, if you look in the fitness industry, you look at like women's health magazines, you look at men's health magazines, on the front of those magazines, nine times out of ten, it's someone who's got that toned look where they've got muscle and they're lean because they probably dieted for that photo shoot, or they're an athlete who trains like an absolute beast every day and they just maintain a really lean fatigue because they've got a high expenditure.
• 11:18
  SPEAKER_03: Um, but yeah, toning up, it it's usually a case of me.
• 11:22
  SPEAKER_03: So when they do say that, it's so I'll just go, okay, well, this is how we're going to give you that toned up look.
• 11:28
  SPEAKER_03: I'll explain what toning up is, if that aligns with what they are thinking, and then I tend to kind of go, right, let's let's start off kind of at your maintenance calories, see how your body responds to that, or even just see how you are eating for a week, see what you're putting into your body because because also like your macro distribution with food does matter as well, and a lot of people they might be eating in a deficit, but they're you know their protein's not really high, and they end up kind of losing weight, but they look skinny fat.
• 12:02
  SPEAKER_03: Um, so kind of that like educating on them on that and holding them accountable to making sure they're getting the kind of right sources of food in is quite important as well.
• 12:12
  SPEAKER_03: Sorry, I'm kind of going off on a bit of a tangent, but um, yeah, that's just to break it down, really you set them up on that and then you just delve a little bit deeper and say, is that really this?
• 12:22
  SPEAKER_03: And you know, why did you want to do that?
• 12:24
  SPEAKER_00: But I think the way that you've the way that you described it, like you say it's a tangent, and that is the act that is the whole point of it needs to be specific to the person.
• 12:33
  SPEAKER_00: Yeah.
• 12:33
  SPEAKER_00: Like we can't create a podcast to say how you can train.
• 12:36
  SPEAKER_00: Yeah.
• 12:36
  SPEAKER_00: This is not the way, that is not the way that you would approach on the whole getting equipping someone with the knowledge to then go out into the world and and train.
• 12:45
  SPEAKER_00: To give them a specific example to say, well, this is if you wanted to get tone, this is how you get tone.
• 12:51
  SPEAKER_00: Yeah, great.
• 12:52
  SPEAKER_00: Could do a whole whole episode on on that.
• 12:55
  SPEAKER_00: Yeah.
• 12:56
  SPEAKER_00: Well, you probably don't even need to, to be honest, but you know, you could you do a little bit and like you just said, you have that snippet.
• 13:03
  SPEAKER_00: Exactly.
• 13:03
  SPEAKER_00: Um but it is that's not the the point in general, but but then also it's not that there's then no constants between the right way to train, there is obviously a better way to train, yeah, and there is a way that you can get the most out of your training.
• 13:22
  SPEAKER_00: Yeah, it's obviously not just something where it's completely you know in the balance, it's like, yeah, everyone's individual, so you can't compare at all, you can't say that something's better.
• 13:32
  SPEAKER_00: There are obviously ways to train, which is more so that the you look more at the principles than the methods of training.
• 13:40
  SPEAKER_00: Yeah, so you've gone you've gone and described a method of of toning and what it is, how to uncover that process, but what would be like the principles?
• 13:50
  SPEAKER_00: Let's say, first of all, kind of what's the distinction for you?
• 13:55
  SPEAKER_00: Principles versus methods.
• 13:58
  SPEAKER_03: So I would say methods are say we give you a specific kind of training split.
• 14:03
  SPEAKER_03: So say you've got like full body every single day, or you've got push-pull legs, or you've got a running plan, or you've got a crossfit style plan.
• 14:12
  SPEAKER_03: Um, whereas the principles are things like progressive overload, staying consistent with that method of training, your recovery, adequate nutrition, specificity with your training, sleep, training volume.
• 14:27
  SPEAKER_03: And I think this is where, like, you could do a perfect example, say someone said they wanted to get toned.
• 14:32
  SPEAKER_03: That person could come to you, they could be a really mustly person, but they're just not eating, like they're not eating in a deficit.
• 14:40
  SPEAKER_03: So the principle for them would be just adequate nutrition, right?
• 14:46
  SPEAKER_03: Whereas you could have someone else who wants to get toned, they're really really, really lean, they already do the running, and then it's kind of working on progressive overload with a bit of resistance training as the method to help build that muscle to then help them like help give them that more kind of toned look because they're already doing like the cardio aspect of it.
• 15:06
  SPEAKER_03: Does that make sense or something?
• 15:07
  SPEAKER_00: Yeah.
• 15:08
  SPEAKER_00: Yeah, it does.
• 15:09
  SPEAKER_00: Yeah, you've got you know, you've got the methods which are the like the tools that you use.
• 15:13
  SPEAKER_00: Yeah.
• 15:13
  SPEAKER_00: And I feel the principles are more so the person that uses the tools.
• 15:16
  SPEAKER_00: Exactly.
• 15:17
  SPEAKER_00: How how you apply them.
• 15:18
  SPEAKER_03: Yeah, and the methods won't work unless you apply the right, the correct principles in those methods.
• 15:23
  SPEAKER_03: Yeah.
• 15:23
  SPEAKER_03: Because you could get someone who's really great at resistance training, they come in consistently, but the other principles that they're using, or you know, they're not getting results from their lifting because they're not progressively overloading, they're not losing weight because yes, they're lifting a lot, but they're also eating a lot.
• 15:37
  SPEAKER_03: So it's yeah, it's how you apply those principles in alignment with your goals that will get you the results that you're wanting.
• 15:46
  SPEAKER_00: What would you say is the most important principle for someone to get to where they want to go out of those that you said?
• 15:55
  SPEAKER_00: You've got progressive overload, you've got consistency, recovery, nutrition, specificity, sleep, and training volume.
• 16:05
  SPEAKER_00: What would be out of those?
• 16:07
  SPEAKER_03: Can I pick three?
• 16:09
  SPEAKER_00: You can pick three and then we can narrow it down to one.
• 16:12
  SPEAKER_00: Yay! No, go for it.
• 16:13
  SPEAKER_03: Uh you know, no, number one, consistency.
• 16:17
  SPEAKER_03: Uh number two, specificity, because without specificity, you can't get adequate nutrition, recovery, etc.
• 16:26
  SPEAKER_03: You don't know how you're gonna do your nutrition specific to your needs.
• 16:31
  SPEAKER_03: Number three, sleep.
• 16:34
  SPEAKER_03: Sleep is so important.
• 16:36
  SPEAKER_03: Sleep is like the base for everybody, right?
• 16:39
  SPEAKER_03: If you're not sleeping well, you're not gonna recover well, you might not perform well, you in in any kind of aspect of life as well, like at work, how you are with people in social interactions, like sleep is number one.
• 16:51
  SPEAKER_03: But sleeping consistency, they're kind of on a par because you need to be consistent with your sleep.
• 16:56
  SPEAKER_00: Yeah, yeah, you need both, and I think and and the reason I guess like asking you the question, the answer is like, yeah, big one, you're still kind of screwed.
• 17:04
  SPEAKER_00: Still because you need your you need to be consistent with something which is specific.
• 17:08
  SPEAKER_03: Yeah, being consistent with something that is vague is again, you it it's like it's someone training here every week, but yeah, they're consistent, they show up, but they're not doing other bits.
• 17:18
  SPEAKER_00: Yeah, and that's the and the specificity is uh the kind of best example that I see, especially in a sports context.
• 17:26
  SPEAKER_00: So you've got the said principle, SAID, specific adaptations to imposed demands.
• 17:33
  SPEAKER_00: Basically saying that the the you like it.
• 17:37
  SPEAKER_00: There you go.
• 17:38
  SPEAKER_00: Get an acronym in there.
• 17:40
  SPEAKER_00: Um so specific adaptations to impose demands, this is the way that your the stress that you put your body under, your body then adapts to those demands that are placed on it.
• 17:53
  SPEAKER_00: For sure.
• 17:54
  SPEAKER_00: Um so the demands that you impose on your body, you uh you adapt um specifically to those.
• 18:00
  SPEAKER_00: So you become a better runner by running.
• 18:03
  SPEAKER_00: Yep, you get better at bench press by doing bench press.
• 18:06
  SPEAKER_00: Katie Waterman.
• 18:09
  SPEAKER_00: She'll love that little shout out.
• 18:11
  SPEAKER_00: Still went booking with me though.
• 18:12
  SPEAKER_00: Um can't believe it.
• 18:14
  SPEAKER_00: She's supposed to do a bench press and then she decides to cancel.
• 18:17
  SPEAKER_00: Katie, if you're listening, please come on.
• 18:19
  SPEAKER_00: Please give me a second chance.
• 18:20
  SPEAKER_00: Charlie Vit is you know, specific adaptations to impose demands.
• 18:26
  SPEAKER_00: It's uh so first of all, it's why running is the best thing for running, lifting weights is the best thing to lifting weights.
• 18:34
  SPEAKER_00: Don't try and have some sort of quick fix, like the main thing is the main thing, keep it the main thing.
• 18:39
  SPEAKER_00: Yeah, great.
• 18:40
  SPEAKER_00: Like you could go for the the marginal gains, yeah.
• 18:43
  SPEAKER_00: You could say, yeah, but strength training is really important for runners.
• 18:46
  SPEAKER_00: It's like, yeah, it's important for runners, but you can definitely, if you were to pick between the two, you're better off if you can run, you just go and run.
• 18:57
  SPEAKER_03: Charlotte, that's an exhibit A.
• 18:58
  SPEAKER_03: You found out the other day, I found out the other day because I haven't been doing cardio for a long time and I've decided to have a little run in the woods.
• 19:04
  SPEAKER_03: We're not gonna talk about it, but uh my lungs felt heavy.
• 19:08
  SPEAKER_03: My lungs felt heavy after that 1k up the hill.
• 19:11
  SPEAKER_03: And I thought, ooh, feel a bit, feel a bit not as light on the foot as I used to be.
• 19:17
  SPEAKER_03: And I'm I'm hypertrophy final boss at the moment, so it would make sense.
• 19:21
  SPEAKER_03: But I've been I've been strength hypertrain training for a purpose.
• 19:25
  SPEAKER_03: Do miss running sometimes, so yeah, knee hurts.
• 19:29
  SPEAKER_00: You gotta rest it.
• 19:30
  SPEAKER_00: You gotta rest it.
• 19:32
  SPEAKER_00: Um Piers goes to the doctor and this go to Visio.
• 19:38
  SPEAKER_00: Please, and you might be thinking, like, okay, so that means that when you see people in the gym that are doing a sports-specific movement, let's say they're a rugby player or football player, or they are a runner, like they have to be doing something that looks like running.
• 19:57
  SPEAKER_00: Yeah, so a runner has to pick up if they want to be a better runner with their arm movement, then they've got to pick up some dumbbells and like move their arms with the dumbbells and like act like they're running.
• 20:10
  SPEAKER_00: That is not the type of specific adaptations to impose demands.
• 20:15
  SPEAKER_00: That's not what we're talking about.
• 20:18
  SPEAKER_00: There is actually there is a you know a difference between and getting into the like building out a programme.
• 20:25
  SPEAKER_00: You might have what is called just a general prep phase, general preparation phase of a certain amount of weeks where you'll see that the best athletes in the world, uh any of them will be doing the most basic movements.
• 20:38
  SPEAKER_03: Yeah, squat pattern, deadlift pattern.
• 20:40
  SPEAKER_00: Exactly, that aren't specific necessarily, not like obvious, they are they are specific because they are necessary, but they're not specific, they don't replicate it.
• 20:50
  SPEAKER_03: They're functional, they're functional, and people get you see people doing lots of quote unquote functional fitness moves online, which are just wild.
• 20:59
  SPEAKER_03: And it's just replicating it, they're just doing, but they're doing weird movements and they call it functional fitness.
• 21:03
  SPEAKER_03: But actually, functional fitness are your squats.
• 21:05
  SPEAKER_03: What do you do every day when you s stand up off the sofa, when you sit down on the sofa, you're squatting down, picking up stuff off the floor, you squat down, grab it, like stuff like that is functional, deadlifting, picking up your shopping bags off the ground, you know?
• 21:20
  SPEAKER_00: And it's all you know, and building and having that phase.
• 21:23
  SPEAKER_00: I've had a couple of conversations even in the last 24 hours, yeah.
• 21:27
  SPEAKER_00: Building out a couple of running programs and chatting to people that have got into the London Marathon.
• 21:32
  SPEAKER_00: And the thing is, right at the moment, if you're gonna train for the London Marathon and you're transitioning from maybe a 10k or a half marathon, your next few months are going to look like a hell of a lot of boring training if you want to do it properly.
• 21:45
  SPEAKER_01: Should I do that?
• 21:46
  SPEAKER_02: It's with my heavy lungs.
• 21:49
  SPEAKER_02: Just run it.
• 21:50
  SPEAKER_03: I might as well just run it.
• 21:52
  SPEAKER_00: Get back in the zone too.
• 21:54
  SPEAKER_00: But they said, like, oh, and it's probably really hard.
• 21:56
  SPEAKER_00: Again, it's it comes down to branding and it comes down to What's attractive and the lack of trust in the fact that boring stuff gets results when performed over a longer period of time.
• 22:08
  SPEAKER_00: Yeah.
• 22:08
  SPEAKER_00: But doing zone two stuff, doing easy runs for about two to three months without really touching any sort of speed or much like faster 10k pace, 5k pace work for runners, that is the natural general prep phase.
• 22:28
  SPEAKER_00: Just in the same way that on the off season, you don't need to be, if you're a footballer, you don't need to necessarily be doing very high explosive stuff, you know, change of direction.
• 22:39
  SPEAKER_00: It might be good to dose it in, but you might just need to do a training cycle of four weeks and focus on building your strength, getting your getting your squat up, um, building core strength, that sort of stuff.
• 22:54
  SPEAKER_00: So, yeah, there's a there's a difference between a a movement that is specific, yeah, uh, and also then it lends itself very much to why some athletes and world champions look so bizarre when they're doing their training.
• 23:09
  SPEAKER_00: Yeah.
• 23:09
  SPEAKER_00: Especially power movements and you know, speed movements, moving the weight very, very quickly.
• 23:14
  SPEAKER_00: Quickly.
• 23:14
  SPEAKER_00: Especially like throwers, and they're bouncing weights off their off of their hips and like doing some weird stuff.
• 23:21
  SPEAKER_02: That's what they're doing, it just doesn't look anything like it, right?
• 23:24
  SPEAKER_02: It's crazy, looks crazy.
• 23:26
  SPEAKER_00: I think one more one more principle to go off of um is the fit principle, F-I-T-T, which uh is for frequency, intensity, time or volume, and then uh type of exercise.
• 23:48
  SPEAKER_00: So the frequency is like how often, the intensity is how hard you do it, it can be uh either percentage of a max, you know, one rep max or a three rep max, so percentage of load, uh intensity can be like heart rate zones, or it can be like rate of perceived exertion.
• 24:05
  SPEAKER_00: Yeah.
• 24:05
  SPEAKER_00: So you can have that out of ten and say, right, it's probably a seven out of ten effort.
• 24:09
  SPEAKER_00: Yeah, for sure.
• 24:10
  SPEAKER_00: Time volume, how long?
• 24:12
  SPEAKER_00: So you're looking at sets and reps, uh, you might be looking at tonnage, minutes trained, distance covered, and then you've got the type, which is the mode of exercise.
• 24:23
  SPEAKER_00: Yeah.
• 24:23
  SPEAKER_00: So, like we say, it's got to be specific, meaning it could be resistance training, it could be calisthenics, it could be conditioning, it could be could be Pilates, baby.
• 24:32
  SPEAKER_00: It could be Pilates, exactly.
• 24:34
  SPEAKER_00: And then the extra bit on top of that FITT fit principle is rest and recovery.
• 24:40
  SPEAKER_00: Yeah.
• 24:40
  SPEAKER_00: So what is then the optimum time to allow recuperation and physical adaptation?
• 24:45
  SPEAKER_00: And that is rest time, rest time between sets and also recovery time between the sessions themselves.
• 24:53
  SPEAKER_03: Yeah.
• 24:54
  SPEAKER_00: So I think those are those are two principles, especially on the strength and conditioning side when you go to programming, those are the ones that underpin a lot of then the methods that are being used.
• 25:05
  SPEAKER_02: For sure.
• 25:06
  SPEAKER_02: For sure, for sure.
• 25:10
  SPEAKER_00: So we covered the specificity.
• 25:13
  SPEAKER_00: Uh basically do the yeah, you got what you put down here, want bigger legs.
• 25:18
  SPEAKER_00: Yeah, train your legs.
• 25:21
  SPEAKER_03: If you want to run a marathon, you're gonna have to do a bit of running.
• 25:24
  SPEAKER_03: Yeah.
• 25:25
  SPEAKER_03: Um yeah.
• 25:27
  SPEAKER_00: Shout out to though, people that's saying, Oh, I want like a tighter core.
• 25:32
  SPEAKER_03: Yeah.
• 25:33
  SPEAKER_00: Is that the it it to get a toned core?
• 25:36
  SPEAKER_03: Hold tight the tone core.
• 25:37
  SPEAKER_00: Should you train your core?
• 25:40
  SPEAKER_03: Yes.
• 25:41
  SPEAKER_03: I think you should.
• 25:43
  SPEAKER_03: I used to go off the so young when I was younger, used to train abs all the time because I wanted a six-pack.
• 25:49
  SPEAKER_03: I thought that was gonna spot reduce my fat.
• 25:52
  SPEAKER_03: Didn't work.
• 25:53
  SPEAKER_03: Um, then I learned the abs are made in the kitchen.
• 25:58
  SPEAKER_03: I will delve deeper into this, and you build your core through compound exercises.
• 26:03
  SPEAKER_03: Now, this is true, but training abs, I have noticed personally, personal experience, since training abs, I've noticed that I've become stronger in my compound lifts.
• 26:19
  SPEAKER_03: And when I got shredded last summer, boy, was my six pack popping.
• 26:24
  SPEAKER_03: But like, all jokes aside, like I never used to train Coral, and I used to, I, you know, I could lift some really heavy stuff.
• 26:32
  SPEAKER_03: Um, my deadlifts were pretty, pretty awesome.
• 26:35
  SPEAKER_03: But I remember doing a Pilates workout with my mum one day, she doesn't do any resistance training, she's just a Pilates instructor.
• 26:41
  SPEAKER_03: We're doing crunches, I couldn't do crunches, I found crunches so hard, like I just couldn't pull my shoulder blades up off the ground.
• 26:48
  SPEAKER_03: So, hell yeah, train some core, it's good for you, and it it's only gonna benefit you in other movements.
• 26:54
  SPEAKER_03: Um, if you're someone who is wanting a smaller waist and you want to train core, my one piece of advice is don't overly train your obliques.
• 27:09
  SPEAKER_03: That's that is one thing, yeah.
• 27:12
  SPEAKER_03: That is one thing I would actually advise against if you're someone who's like, yeah, I want to have a really like I want to have really nice abs.
• 27:19
  SPEAKER_03: And a lot of people go, okay, I need to train my obliques, I need to do a lot of rush and twists, I need to do a lot of side bends to pull my core in, but actually you will build your obliques out.
• 27:28
  SPEAKER_03: I've learned that the hard way, and you can see that if you look at athletes like crossfitters, like even people like like hammer throwers and like like discus, they do a lot of stuff where they have to do a lot of rotational core because it will strengthen up that movement.
• 27:42
  SPEAKER_03: Um, and you do build your obliques out.
• 27:44
  SPEAKER_00: You just become a box.
• 27:46
  SPEAKER_03: That's me, yeah.
• 27:46
  SPEAKER_03: You become a box.
• 27:47
  SPEAKER_03: And guys, what did guy used to call me?
• 27:52
  SPEAKER_03: He used to call me like boxy girl or something like that.
• 27:55
  SPEAKER_03: It's pretty nice, isn't it?
• 27:57
  SPEAKER_03: Or square girl or something.
• 27:58
  SPEAKER_03: Square girl.
• 27:59
  SPEAKER_03: It was something like that.
• 28:01
  SPEAKER_00: It and and also it makes sense, right?
• 28:04
  SPEAKER_00: Yeah.
• 28:04
  SPEAKER_00: It's oh, I want a snatched waist, so I'm going to work my core.
• 28:09
  SPEAKER_00: Yeah.
• 28:09
  SPEAKER_00: But you're then working, if you're working your obliques on the you know, the side basically on your near your hips, you're gonna work them to build muscle.
• 28:18
  SPEAKER_00: Yeah, they're going to get bigger.
• 28:19
  SPEAKER_03: Yeah, it's gonna get wider.
• 28:21
  SPEAKER_00: If you want to get the snatched waist, the best way to get the illusion of one without doing some sort of corset, I don't know, rib removal.
• 28:30
  SPEAKER_02: Train your train your inner corset, mate.
• 28:32
  SPEAKER_00: Train your inner corset, and I assume train your shoulders.
• 28:34
  SPEAKER_02: Train your shoulder, yeah.
• 28:35
  SPEAKER_02: Yeah, hourglass blueprint, baby.
• 28:37
  SPEAKER_00: So you then go wider at the top, which then gives the illusion of being narrower.
• 28:41
  SPEAKER_03: Yeah.
• 28:41
  SPEAKER_03: As you go down.
• 28:42
  SPEAKER_03: The Dorito, the Dorito effect.
• 28:44
  SPEAKER_03: Yeah, that definitely helped me change my body shape quite a bit.
• 28:47
  SPEAKER_03: Train I train my backloads and then get get bigger legs, mate.
• 28:51
  SPEAKER_00: Junk, junk.
• 28:53
  SPEAKER_00: But you were gonna say uh abs are made in the Yes.
• 29:00
  SPEAKER_03: So this is also true.
• 29:02
  SPEAKER_03: How do we align this with a principle?
• 29:05
  SPEAKER_03: I guess adequate nutrition, right?
• 29:07
  SPEAKER_00: Adequate nutrition and then this is stacking these key principles, yeah.
• 29:12
  SPEAKER_00: It's why you need the progressive overload with the adequate nutrition.
• 29:18
  SPEAKER_03: Exactly to couple it too.
• 29:20
  SPEAKER_03: Exactly.
• 29:20
  SPEAKER_03: So, yes, abs made in the kitchen, you want to have adequate nutrition so you have a leaner body fat percentage, you want more lean mass basically than your body fat.
• 29:31
  SPEAKER_03: Because for a lot of people, yes, some people are genetically blessed.
• 29:34
  SPEAKER_03: I'm looking at you, and have visible abs all the time, right?
• 29:39
  SPEAKER_03: Um, but some people, you know, you do have to diet down quite a lot to reveal those abs.
• 29:43
  SPEAKER_03: It's about where you naturally store your body fat, and when you lose that body fat, if you store it a lot on your stomach area, once you lose that overall, because you can't just target your stomach, when you lose it overall, you will your abs will be revealed, it'll be the grand reveal.
• 30:00
  SPEAKER_03: And if you have been working on your core as well and you are consistent with training your core, it they will be visible sooner because you've built up that muscle a little bit more.
• 30:10
  SPEAKER_00: Yeah, um, yeah, worth saying also, like my mine is not purely genetics.
• 30:17
  SPEAKER_00: If you were to then go say, oh well, I'm I don't have a I don't have a six pack because it's genetic.
• 30:21
  SPEAKER_00: Yeah, you're like, yeah, the way that the muscles are, yeah, yeah, yeah.
• 30:24
  SPEAKER_00: Like for me, it's not genetic, man.
• 30:27
  SPEAKER_00: Um, but it's but it's very true.
• 30:29
  SPEAKER_00: It's like having a goal, let's say for my training, in terms of yeah, would would be cool to look shredded, yeah.
• 30:36
  SPEAKER_00: But I prioritize for me, I also prioritise having energy and adequate recovery than just like looking a certain way, and that's the benefit really of if you're shifting and determining your measure of success to try and guide your training, yeah.
• 30:52
  SPEAKER_00: Is I prefer personally something that has worked so much better for me is performance-based metrics, and sometimes then the physical stuff comes along with that as well, yeah.
• 31:02
  SPEAKER_00: And the f and the physical come along with that.
• 31:03
  SPEAKER_00: You see, you know, sprinters that are um that are shredded, and you know, you'll see whoever else like for their sport, that is the the optimum kind of way to train.
• 31:14
  SPEAKER_00: Um, but yeah, it is a it is a balance again, a balance of those those goals of saying, Well, I want to be want to be healthy, I want to feel healthy, yeah, but I also want to look what I would see as healthy.
• 31:27
  SPEAKER_03: That's it.
• 31:28
  SPEAKER_00: So, you know, there might be a little bit of trade-off there sometimes.
• 31:31
  SPEAKER_03: Yeah, and that's exactly what I was about to say as well.
• 31:33
  SPEAKER_03: Like, I literally posted a video about kind of how the skinny trend is going around at the moment, yes, in my Instagram.
• 31:40
  SPEAKER_03: If you haven't seen it, go and have a little watch.
• 31:42
  SPEAKER_03: So is it coming back?
• 31:45
  SPEAKER_03: Oh, yeah.
• 31:45
  SPEAKER_03: Well, because of the Zempedemic, right, okay.
• 31:49
  SPEAKER_03: Um, and and people are there's always just trendy body types, isn't there?
• 31:53
  SPEAKER_03: It's just a thing which is just outrageous.
• 31:55
  SPEAKER_03: But I basically went into on the video, not everybody is gonna look like that kind of slim model figure when they diet down, and it is based a lot on your genetic structure, and you can change this a little bit with kind of training and how you build up your muscle.
• 32:13
  SPEAKER_03: But if I dieted down, and I was saying, like basically, like last year at my leanest, I still didn't have the smallest waist, my shoulders were pretty broad, and my hips were quite narrow, so I didn't, I still didn't have that kind of like hourglass physique that I've always wanted.
• 32:27
  SPEAKER_03: And my friend Liv actually left a comment, which is this is so true, and this is something that people should take note of.
• 32:33
  SPEAKER_03: If you have to go to an extreme to maintain a certain look, that's not your dream body.
• 32:42
  SPEAKER_03: So deep, but it's true, and a lot of people like you know, you can be jealous of people that have these like visible labs and stuff that you might see online, but not everybody's gonna not everybody's gonna look like that when they're healthy, like if they're at a healthy body weight.
• 32:57
  SPEAKER_03: Like, I would say I'm at a healthy body weight right now, and I got some jiggle.
• 33:01
  SPEAKER_00: Yeah, I'm just thinking I'm just thinking about yeah, the you know, the dream physique, extreme, because obviously it's relative to extremes.
• 33:14
  SPEAKER_00: Yeah, um, it might be one of the reasons why people would justify against trying to do loads of strength training, is because they don't want to look extreme, they don't want to look bulky, like they they look at other lifestyles as extreme.
• 33:28
  SPEAKER_00: But I agree, I think it is for me, I would say it as more of a um if it's not like sustainable, yeah, then it's not your dream body.
• 33:38
  SPEAKER_00: I think you can definitely have short-term sprints to go to the extreme to to get there, but yeah, if you have to sacrifice things that don't you don't want to sacrifice, and it always feels like you're butting up against your kind of alignment of what you actually want and feel day to day, then yeah, it's it's not very it's more of a nightmare.
• 33:58
  SPEAKER_03: If you feel really irritable and you're tired all the time, and like this is this sounds quite extreme, but your hair's like falling out and stuff, and that's all for the sake of keeping a six pack.
• 34:09
  SPEAKER_03: That's not your dream body, and that's not how your body wants to naturally sit as well.
• 34:13
  SPEAKER_03: You can be super super healthy and have a great body composition, but it might just not be Mrs.
• 34:18
  SPEAKER_03: Six pack, Mrs.
• 34:19
  SPEAKER_03: Blocky.
• 34:20
  SPEAKER_03: That's what he used to call me.
• 34:21
  SPEAKER_03: That's that's what he called me.
• 34:22
  SPEAKER_03: Mrs.
• 34:22
  SPEAKER_03: Blocky, oh dear exposed.
• 34:27
  SPEAKER_01: Mrs.
• 34:27
  SPEAKER_01: Blocky, the odour of Barn Gym, Mrs.
• 34:30
  SPEAKER_01: Blocky.
• 34:31
  SPEAKER_01: I was like, it's alright, so still a still Mrs.
• 34:34
  SPEAKER_01: Blocky.
• 34:37
  SPEAKER_01: Simon retired from that a long time ago.
• 34:40
  SPEAKER_00: But I think, yeah, I think if you it is definitely because it is such an important comment, is it lived that maybe so yeah, such an important um thing to say, and I think it is uh there are I think maybe might might have talked about it recently in other episodes, but it is there is a benefit of doing the short-term sprints, yeah, of doing not like a a crash diet or a fad or something, but it is like for this period of time, I am going to cut out this because it is a trade-off that is worth doing.
• 35:10
  SPEAKER_02: Exactly that.
• 35:11
  SPEAKER_00: Um, and I covered I kind of went into my idea of life uh sacrifice what is initially a sacrifice might end up becoming a lifestyle choice.
• 35:19
  SPEAKER_00: Yeah.
• 35:19
  SPEAKER_00: So I think this is probably a good litmus test for that to see if something is an extreme or sustainable or not.
• 35:25
  SPEAKER_00: And it's initially, it will seem like a sacrifice because you don't know what the results of it will be.
• 35:32
  SPEAKER_00: Yeah, you don't see the value of the sacrifice and the trade-off.
• 35:35
  SPEAKER_00: Further down the line, once you sacrifice for a while, what you might find is that you start to internalize, you feel better, you understand the trade-off and it's worth doing for the longer term, and then that ends up transitioning just into more of a lifestyle choice.
• 35:50
  SPEAKER_00: For sure.
• 35:51
  SPEAKER_00: So for something that is initially a sacrifice and then becomes a lifestyle choice, that's probably where you want to be.
• 35:56
  SPEAKER_01: Yeah.
• 35:56
  SPEAKER_00: If it's a sacrifice and it keeps being a sacrifice, even though you give it a go, and months and years down the line, you're still making sacrifices and trade-offs that you're not really happy with.
• 36:06
  SPEAKER_00: That's when you should probably go, Okay, this isn't a sustainable dream physique.
• 36:12
  SPEAKER_00: Yeah, this isn't a sustainable dream lifestyle.
• 36:15
  SPEAKER_00: Like, this isn't the dream lifestyle of the super yacht and everything else.
• 36:19
  SPEAKER_00: Yeah.
• 36:19
  SPEAKER_00: Because I'm spending all of my time stressed out of my mind doing loads of work and not spending time with family.
• 36:24
  SPEAKER_00: Exactly.
• 36:25
  SPEAKER_00: Those sort of things, I think.
• 36:26
  SPEAKER_00: Yeah, if it doesn't transition into a lifestyle choice and you haven't done the reflection for it, it's probably not sustainable.
• 36:33
  SPEAKER_03: Yeah, 100%.
• 36:34
  SPEAKER_03: 100%.
• 36:35
  SPEAKER_03: I mean, we can both relate on that with like alcohol, right?
• 36:38
  SPEAKER_03: Like, we're both not the biggest drinkers, and I've never beat me specifically like I'm cutting out alcohol, but I noticed, I mean, I just started to reduce my intake because I was just becoming aware of like how it made me feel, and especially when I had other goals and I wanted to be productive.
• 36:56
  SPEAKER_03: Say I'd gone out and been drinking the day before and I had a really bad hangover, just that noticing the effects of how much less productive I was, how my body was feeling, and same with like really crappy foods.
• 37:06
  SPEAKER_03: Like, I don't really tend to eat a lot of processed rubbish anymore, and it's not that it's just how my lifestyle is now.
• 37:14
  SPEAKER_03: And I notice that when I do eat stuff like that, I I see how my body responds to it, and you don't feel great, and again, it just turns off into more of like a lifestyle with how your body feels, yeah, yeah.
• 37:26
  SPEAKER_00: And I think again, like you know, if you said you haven't necessarily like cut out alcoholic specifically, I have, and I did, yeah, and we've probably come to a similar uh similar result of the it ends up being a choice through the acknowledgement of like what's the trade-off?
• 37:44
  SPEAKER_03: Yeah, I should feel quite a bit better without it.
• 37:46
  SPEAKER_03: My brain's quite happy.
• 37:48
  SPEAKER_00: And it's and it's also setting a standard for the quality of life that you want to have.
• 37:53
  SPEAKER_00: Yeah.
• 37:53
  SPEAKER_00: What does it give you?
• 37:54
  SPEAKER_00: Asking the questions like not um not just using things, but making use of them, finding out what things provide for you, experiences, you know, products, things that you consume, whatever.
• 38:09
  SPEAKER_03: Um it can also make you aware of like potentially if you were using that as like a coping mechanism.
• 38:19
  SPEAKER_03: So, yeah, anyway.
• 38:20
  SPEAKER_03: Now I think one of the strongest evidence-based sections, going back to our original topic that we were talking about, with kind of is there a specific right way to train?
• 38:32
  SPEAKER_03: The one thing I think most of us can agree on is actually everybody should do a little bit of resistance training.
• 38:40
  SPEAKER_03: Now, that's not to say, like, you know, it's not you have to do that, like that is the one thing, but alongside other methods of movement, it it is a really beneficial thing, and there've been studies that have come out, and I think a lot more people are becoming aware of it, and I think that's why a lot more people are joining gyms and starting training a little bit more with with weight, because there's so much stuff that's come out showing the benefits of resistance training and why people should, in terms of even just like carrying your body through your life, right?
• 39:11
  SPEAKER_03: And long longevity in life.
• 39:14
  SPEAKER_03: Um, yeah.
• 39:16
  SPEAKER_00: It shouldn't feel like a chore to do your everyday stuff.
• 39:20
  SPEAKER_00: Yeah.
• 39:20
  SPEAKER_00: It shouldn't feel like a chore if you're parked up in a car park and you for some reason because it's busy, you parked up at the other end.
• 39:28
  SPEAKER_00: Yeah.
• 39:28
  SPEAKER_00: It shouldn't feel like a chore to have to walk another hundred metres.
• 39:31
  SPEAKER_03: You shouldn't have to push your hand on your kitchen table to get yourself up off your chair.
• 39:35
  SPEAKER_00: Mm-hmm.
• 39:35
  SPEAKER_03: Yeah.
• 39:36
  SPEAKER_03: Tiny things like that.
• 39:37
  SPEAKER_00: Like me right now.
• 39:38
  SPEAKER_03: But that's- You got an injury, different different story.
• 39:40
  SPEAKER_00: But no, but that is it still, like, I still think that the the mindset behind you know being pain-free and being healthy, it is something which should be a standard.
• 39:49
  SPEAKER_00: Yeah.
• 39:49
  SPEAKER_00: There should be a standard to be healthy.
• 39:51
  SPEAKER_00: There should be a standard not to be on edge the whole time.
• 39:54
  SPEAKER_00: There should be a standard not to be stressed the whole time, or sleep deprived, or you know, snap at the most minor inconvenience, or complain about the the littlest of things.
• 40:04
  SPEAKER_00: Like there's a you know, it should be a standard for a quality of life that you you should be able to be confident day to day in the things that you do, and you should be secure in the body that you have.
• 40:15
  SPEAKER_00: Literally.
• 40:16
  SPEAKER_00: Um, and how you how you act and everything.
• 40:18
  SPEAKER_00: So, yeah, for people that don't know, what is resistance training?
• 40:24
  SPEAKER_00: What would you say, you know, is resistance training?
• 40:29
  SPEAKER_03: Resistance training is basically utilizing it it's doing movements where you have uh a form of resistance against that specific movement, right?
• 40:43
  SPEAKER_03: So, say you're doing a squat, that could even be doing a squat with a band, so it might be pulling you down as you're driving away, you're pushing against that form of resistance.
• 40:52
  SPEAKER_03: You're using a cable and you're pulling against a certain set of resistance.
• 40:58
  SPEAKER_03: So it's like using utilising tools such as weights to form resistance so that your body is kind of fighting that it's pulling against the movement that you're doing.
• 41:08
  SPEAKER_03: Yeah, I'm not very good at explaining that kind of thing.
• 41:10
  SPEAKER_00: No, it's no, because it's yeah, it's it's because I because I got it.
• 41:13
  SPEAKER_00: Moving against a path of resistance, strength training, moving your muscles against an external force.
• 41:17
  SPEAKER_00: There you go.
• 41:18
  SPEAKER_00: External force, that's the word I was going to say.
• 41:19
  SPEAKER_00: Creates microscopic tears in your muscle fibres, and then the rest, your body repairs these fibres and makes them stronger and laster, larger than the laster also, if they also do last uh more longer and lasting.
• 41:32
  SPEAKER_02: Longer lasting.
• 41:33
  SPEAKER_00: But yeah, as you say, you know, it could be resistance bands, it could be weight machines like cable machines, can be what we call free weight, yeah, which is dumbbells, kettlebells, barbells, and then it can also be like body weight exercises because gravity is the force.
• 41:49
  SPEAKER_03: You could you could even attach a parachute to the back of yourself and start running.
• 41:52
  SPEAKER_00: You could.
• 41:53
  SPEAKER_03: Yep, that's resistance, and then fly.
• 41:55
  SPEAKER_00: And then you could fly.
• 41:56
  SPEAKER_00: Yep.
• 41:56
  SPEAKER_00: That'll be fun.
• 41:57
  SPEAKER_03: That'd be good.
• 41:58
  SPEAKER_03: But benefits of resistance training, if if you guys aren't up to scratch with these, hit us with some of them, Chaz.
• 42:06
  SPEAKER_00: Increase muscle mass.
• 42:08
  SPEAKER_00: And why why is why is that important?
• 42:13
  SPEAKER_00: Look great.
• 42:15
  SPEAKER_03: Because you look to support to support your joints, to to you know, you want to have some muscle mass there because you want to support your joints, you want to support your bones, you want to reduce risk of chronic issues such as like osteoporosis, osteopenia, you need muscle, and alongside the kind of muscle mass, you also can increase your bone mass density, which again ties in with osteopenia, osteoarthritis.
• 42:41
  SPEAKER_03: If you're injured, if you have more muscle to kind of support that area, you're probably going to be able to recover a lot faster than someone who has a lot of muscle wastage and they have to start from square one, right?
• 42:53
  SPEAKER_00: Yeah.
• 42:54
  SPEAKER_00: Um, yeah, reduce injury risk, as you say, uh improve metabolic health as well.
• 43:01
  SPEAKER_00: So, yeah, many benefits of resistance training, strength training, uh, and it's not just for people that want to look muscular, it is functional and helps with everyday life.
• 43:13
  SPEAKER_03: And you don't have to be super muscular to resistance train as well.
• 43:16
  SPEAKER_03: Like it it's not like people just think you're gonna end up looking like Annie Thoris' daughter, that's not what she's called.
• 43:24
  SPEAKER_03: Crossfitter.
• 43:25
  SPEAKER_00: Yeah, that's Katrine.
• 43:27
  SPEAKER_00: Katrine uh Thoris daughter.
• 43:30
  SPEAKER_00: I did literally the episode.
• 43:32
  SPEAKER_02: There was Katrine Thorus yeah Thorough's daughter?
• 43:36
  SPEAKER_02: Yep.
• 43:37
  SPEAKER_00: CrossFit Annie and then the no, because there's Thor's daughter.
• 43:41
  SPEAKER_03: There's a lot of them, hang on.
• 43:43
  SPEAKER_03: That's coming up with footballers.
• 43:47
  SPEAKER_00: So there's Katrine David's daughter and Annie.
• 43:49
  SPEAKER_03: Oh, that's it, that's uh Annie, and then there's the one there's one more as well.
• 43:55
  SPEAKER_03: Sarah Sigmund's daughter.
• 43:57
  SPEAKER_00: Yeah, there's it's all of the it's all of the daughters.
• 44:00
  SPEAKER_00: Daughters.
• 44:02
  SPEAKER_00: So yeah, let's let's wrap this up.
• 44:04
  SPEAKER_00: So you know what is the problem with uh the black and white saying something's right and something's wrong is I mean, let's go.
• 44:14
  SPEAKER_00: The benefit of it is that it keeps it super simple.
• 44:16
  SPEAKER_00: Yep.
• 44:17
  SPEAKER_00: Um, the benefit of it is it makes it easier to sell because people don't like the complex.
• 44:23
  SPEAKER_00: They just want to be told.
• 44:24
  SPEAKER_00: Yeah, they just want to be told, is this bad or good?
• 44:28
  SPEAKER_00: Oh, squats are bad for my knees.
• 44:30
  SPEAKER_00: Okay, well, that's gives me an excuse to avoid squats because I didn't like to do it anyway.
• 44:33
  SPEAKER_00: Yeah.
• 44:34
  SPEAKER_00: Uh oh, cardio kills my gains.
• 44:36
  SPEAKER_00: Well, I didn't like to do cardio, so you know, and I want to get big and strong.
• 44:40
  SPEAKER_00: Yeah.
• 44:40
  SPEAKER_00: And so that's there are statements, especially on short form social media, there are things that are catchphrases that are just gonna work and they click and they get part of the culture.
• 44:50
  SPEAKER_00: Yeah, and it allows people to attach themselves either to that statement to form a group of people, then with an identity saying, Oh, yeah, well, I know like the squats are bad, they're in that group.
• 45:03
  SPEAKER_00: This is my foolproof method to lose fat.
• 45:06
  SPEAKER_00: And then it puts them up against people that are like, you know, but squats are good.
• 45:10
  SPEAKER_00: They're like, No, they're bad, no, they're good.
• 45:11
  SPEAKER_00: And it's just like this pantomime of absolutes.
• 45:14
  SPEAKER_00: He's behind you, yeah.
• 45:16
  SPEAKER_00: And it gets and it gives people a comparison as a someone that is selling something or an organization that's selling something, it gives them an easier way to compete with other people that's selling things, so it's saying, you know, yeah, this is this is the method to lose fat, and there isn't another method, you know, oh that that wellness brand over there aren't doing it right.
• 45:37
  SPEAKER_00: Yeah, um, and it's always a lot more nuanced, yeah.
• 45:41
  SPEAKER_00: But as we've said, there are there are like certain methods that you can use, but ultimately there are principles like the said principle, like the fit principle, like consistency, um, like progressive overload, and the rest that we've discussed, which can be likely applied, and probably a shout-out, really, to you say appropriate like training volume, a lot of it is like load management.
• 46:10
  SPEAKER_00: Yeah, load management is probably the biggest thing which I've kind of learned over why I've get kept getting injured.
• 46:16
  SPEAKER_00: Me too, is in some way I have managed the load wrong in whatever sense, and that's normally what leads to injuries, yeah.
• 46:26
  SPEAKER_00: Injury.
• 46:27
  SPEAKER_00: Um, and it's you know, yeah, unless it's an injury which is like you know, you've been slide tackled and yeah, broken, whatever, but know when to push, know when to pull with your training.
• 46:35
  SPEAKER_00: Yeah, exactly.
• 46:36
  SPEAKER_00: Um, and so and yeah, and it is the importance, as you said, Charlotte, about having a goal because it gives you the direction, and then it allows you to program the stuff, and then it and then it also allows you to evaluate whether what you're doing is working, yeah.
• 46:51
  SPEAKER_00: So that you don't just keep rolling along and being on the hope train or you on the despair train of oh, it's gonna work at some point, or this thing's never gonna work.
• 47:00
  SPEAKER_03: I think that's why like the context of why you're why you want teach train matters as well, because I think that's why those you know, this is my this is my method to lose fat, that kind of thing sells very easily to people who go, I want to be more toned.
• 47:15
  SPEAKER_03: Like they'll see because they'll see then see the pictures as well, and it's it can be really easy to do that, but that that might not be the context of why they're not toned, might be completely different to how you know Darren got his 49-year-old yummy mummy to look a certain way, yeah.
• 47:31
  SPEAKER_00: So and and also worth mentioning that these if anyone's trying to sell a slogan or a method, they have the principles behind it, yeah.
• 47:41
  SPEAKER_00: You know, they like it's not like they don't have these principles, it's just masked in in the method, yeah, and but it might fall under the category of not sustainable, yeah.
• 47:51
  SPEAKER_00: So that's it.
• 47:54
  SPEAKER_00: Yeah, um Charlotte, thank you for bringing this.
• 47:59
  SPEAKER_00: Thank you.
• 47:59
  SPEAKER_00: I I enjoyed this chat.
• 48:00
  SPEAKER_02: I did too.
• 48:01
  SPEAKER_00: That was good.
• 48:05
  SPEAKER_02: Thank you for listening.
• 48:06
  SPEAKER_00: Um and we shall see you in the next episode.
• 48:09
  SPEAKER_03: Have a wonderful week.
• 48:10
  SPEAKER_03: Bye.