Latest / The Driven Athlete / Don't Miss These 5 Keys to Building Strength | Ep 84

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Don't Miss These 5 Keys to Building Strength | Ep 84 · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the Driven Athlete Podcast.
• 0:10
  Speaker 1: All right, y'all got a really good topic this morning, because I get a lot of questions for how to build strength, like what are the keys to building strength?
• 0:21
  Speaker 1: Getting stronger, putting on muscle mass, like you want to lay down muscle tissue, just getting down it's getting stronger, right, and ultimately what we see with that is there's other things that trickle in the life with that too.
• 0:32
  Speaker 1: Um, I mean, your physique looks better, um, you feel more energetic, you feel better, you feel more confident, um, your clothes fit better, um, and you just feel overall better sense of yourself, like, of just like feeling more, like I said, more confident.
• 0:47
  Speaker 1: You know, at least that's what I get from it too, you can carry yourself in a different way.
• 0:51
  Speaker 1: Do that long enough over a long enough time horizon, oftentimes, like for people that really stick to it for a long time, like I'm talking like at least eight months, right, maybe like a year of just consistency.
• 1:04
  Speaker 1: You're like a different person.
• 1:05
  Speaker 1: People don't even recognize you.
• 1:05
  Speaker 1: Months, right, maybe like a year of just consistency.
• 1:05
  Speaker 1: You're like a different person.
• 1:05
  Speaker 1: People don't even recognize you anymore.
• 1:07
  Speaker 1: Right, carry yourself different.
• 1:09
  Speaker 1: You're interested in different things.
• 1:10
  Speaker 1: You're not doing the same things that you used to do.
• 1:12
  Speaker 1: He's not really interested in the things that used to be interesting to you, and it's just a lot of areas in your life.
• 1:18
  Speaker 1: It's just interesting how the momentum can carry into different areas, but anyway.
• 1:22
  Speaker 1: So what are the five keys?
• 1:23
  Speaker 1: What are the five keys in my opinion, from what I've seen in my own anecdotal training, the successes I've seen personally in my life when I've gotten improvements in my strength, and then the patients that we work with that, when they actually get their pain better and then they start strengthening and getting more into fitness.
• 1:38
  Speaker 1: What are the key success for them that we found?
• 1:43
  Speaker 1: So here are the five keys.
• 1:49
  Speaker 1: The first one, in my opinion, that you will get results, no matter what, even if you just do this by itself, is nutrition.
• 1:53
  Speaker 1: This is I can't overstate this like what you consume and put in, put in your body consistently for your nutrition is the most influential thing for somebody's health trajectory.
• 2:03
  Speaker 1: Wellness, all that stuff.
• 2:05
  Speaker 1: You have to support enough caloric intake and specifically protein.
• 2:12
  Speaker 1: You have to have enough protein to support the growth.
• 2:14
  Speaker 1: All right.
• 2:16
  Speaker 1: If you're trying to lay down new muscle tissue and get stronger, the protein intake is really going to help support that in the building blocks for getting muscle strength.
• 2:27
  Speaker 1: We also I mean you also need other aspects of nutrition.
• 2:29
  Speaker 1: You got to lock in your nutrition.
• 2:31
  Speaker 1: A person needs to focus on quality.
• 2:36
  Speaker 1: I mean vegetables and fruit, appropriate carbohydrates, because you need carbs.
• 2:40
  Speaker 1: You can't not eat carbs, right, and that I mean I'm not a nutritionist, it's more of a hobby of mine, but I'm in an interested hobby, right, an educated hobby, I guess.
• 2:47
  Speaker 1: Things like quinoa I don't hate rice, like brown and white rice, and then I mean everyone's different, right, but I'm just saying that those are options.
• 2:57
  Speaker 1: And then enough appropriate fat, which would be like avocados, nuts, olive oil and I mean peanut butter with oil in it sometimes can be helpful for that.
• 3:13
  Speaker 1: But all those things kind of combined, that all nutrition package is, I think, the most important thing.
• 3:16
  Speaker 1: If somebody were to lock in their nutritional habits, all right, they would see results and improvements in their physique and the way that they feel without doing anything else, and they would look like a different over a period of six months.
• 3:28
  Speaker 1: Look like a different person.
• 3:30
  Speaker 1: The other big key that I've suggestions wise that I've heard from experts.
• 3:33
  Speaker 1: Usually people get in trouble with portion sizes.
• 3:36
  Speaker 1: Just shrink the portion sizes and an example would be like for like at every meal, right, and then eat more frequently.
• 3:47
  Speaker 1: So have like five meals in a day.
• 3:48
  Speaker 1: A meal would be like a greek yogurt with nuts as a snack in the afternoon before dinner.
• 3:53
  Speaker 1: Would be like one of your meals, all right.
• 3:55
  Speaker 1: So it would be like in the morning, have some whole eggs, like organic whole eggs.
• 4:01
  Speaker 1: I do a little bit of cheese in my eggs, I like cheese, and then some kind of a carb you know like.
• 4:05
  Speaker 1: If it's like a whole wheat, I do a little bit of cheese in my eggs, I like cheese, and then some kind of a carb If it's like a whole wheat toast or like an oat bread toast with like an avocado spread or something like that.
• 4:12
  Speaker 1: So you're getting the fat from the avocado, the egg protein and then the carb with the whole wheat, whole oat bread.
• 4:19
  Speaker 1: But, like I said, everyone's different.
• 4:20
  Speaker 1: If you have different pathologies, different makeup for yourself, it's unique for you, all right.
• 4:25
  Speaker 1: Next one, let's say then you get a workout in, all right, you get exercise, and then after your workout.
• 4:30
  Speaker 1: You have a protein shake.
• 4:31
  Speaker 1: I throw some fruit in there.
• 4:32
  Speaker 1: I throw frozen fruit in my protein shake and like a little bit of vegetables, like frozen broccoli.
• 4:37
  Speaker 1: You can't even taste it, it just adds, it makes them more cold, it just makes it colder Like a smoothie, right, like a cold smoothie.
• 4:43
  Speaker 1: And then I put like at least 30 grams of protein and that would be like your second meal, all right.
• 4:50
  Speaker 1: Third meal would be your lunch.
• 4:52
  Speaker 1: And this is me.
• 4:52
  Speaker 1: I don't know if I'm weird, but I usually have the same thing for lunch every day.
• 4:57
  Speaker 1: I just don't care.
• 4:57
  Speaker 1: I enjoy eating for sure and good food.
• 5:01
  Speaker 1: I'm just the kind of person where I can have the same thing every day.
• 5:04
  Speaker 1: My goal with eating is to get the right nutritional stuff in, and if it tastes good, like that's a well as a bonus.
• 5:11
  Speaker 1: But I'm not really eating it to taste good, um.
• 5:14
  Speaker 1: So for lunch I have, um, frozen green beans, all right.
• 5:19
  Speaker 1: And then I'll have like, if it's like quinoa with like avocado mashed up inside of it, um, I'll have like, uh, organic chicken tenders, chicken breast or something like that, or chicken nuggets, like organic chicken nugs from a Costco I'm a Costco guy, I mean I buy in bulk, um, and then, uh, an apple, and I'll have a Greek yogurt with nuts, um, and then that would be like my lunch, all right, and I'll throw some hot sauce in there or something.
• 5:43
  Speaker 1: Occasionally.
• 5:44
  Speaker 1: Even then I'm like I just got to get it down, you know, let's eat, I got stuff to do, you know.
• 5:48
  Speaker 1: And then the fourth meal would be like a protein bar, or if I don't have my Greek yogurt nuts with my lunch, then I'll have that later for a snack, or like a handful of fruit and some nuts or something like that, like raw almonds or raw walnuts, um, or maybe it's a peanut butter on, like like organic peanut butter.
• 6:08
  Speaker 1: Um, on, uh, like some crackers or something like that.
• 6:10
  Speaker 1: As long as they're not like, I mean like, or get like good crackers, right, just like a little snack.
• 6:14
  Speaker 1: And then for dinner, um, same thing that I had for lunch I'll have like quinoa with avocado and a chicken, or I'll cycle meats and then I'll crush vegetables with that.
• 6:25
  Speaker 1: So vegetables would be like broccoli, green beans, brussels sprouts oh man, I'm drawing a blank Standard of spinach, All right, so like a spinach salad or something like that.
• 6:39
  Speaker 1: And oftentimes I find myself this is me, I'm weird, I got three kids.
• 6:43
  Speaker 1: I'm running a business, I want to exercise.
• 6:45
  Speaker 1: I got stuff, I got a house project I got to finish and I want to get to bed early because I got to get up early.
• 6:50
  Speaker 1: I just eat the spinach raw.
• 6:53
  Speaker 1: I just get it out of the bin and I just start eating it.
• 6:55
  Speaker 1: I just eat it.
• 6:56
  Speaker 1: I don't put it in a bowl, I just eat it.
• 6:58
  Speaker 1: I'm like I just want to get this down.
• 7:00
  Speaker 1: I know it's good for me, um, but I'm usually my kids are running around and throwing stuff around.
• 7:08
  Speaker 1: I got to make sure they don't hurt the baby and like make sure that they're not falling down the stairs, like we'll turn the leaving sinks on and faucets and then like throwing toilet paper, like all that stuff.
• 7:13
  Speaker 1: I'm just like we're just crushing food and getting out of there.
• 7:15
  Speaker 1: You know, um, but that's just a yeah, so that that's like the meal, but kind of a schedule that we'll be on, and then I get to bed.
• 7:23
  Speaker 1: You know, I've also heard that it's a good idea for sleep quality to not eat like two hours before you go to bed, so that way all the blood isn't rushing to your system, your digestive system, and rather it can stay able to be dispersed around your body and for your brain, where the brain recovery is really important for sleep, for like clearing out trash proteins, like amyloid plaques and neurofibrillate tangles is what I've heard, but anyway I'm not going to get into that, that's another podcast.
• 7:49
  Speaker 1: So all that nutrition that's locking in your nutrition.
• 7:54
  Speaker 1: And my question would be another one is like if someone feels hungry, like all right, cool, if you're hungry, here's an apple, have that.
• 8:00
  Speaker 1: And if the response is like well, I mean I don't want to eat that an apple, have that.
• 8:04
  Speaker 1: And if the response is like, well, I mean I don't want to eat that, then the answer would be you're probably not hungry.
• 8:10
  Speaker 1: That's a tough one to hear.
• 8:10
  Speaker 1: It's like if you're not hungry enough to eat an apple, then you're not hungry.
• 8:16
  Speaker 1: Imagine if you were like on a hike, if you've never been on a hike before, um, or like some kind of excursion, and you haven't eaten all day and you've been active all day.
• 8:20
  Speaker 1: It's hot, you're tired and you get like the leaders or whatever is like.
• 8:25
  Speaker 1: Here you packed your own lunch, man, I think you'll eat anything.
• 8:28
  Speaker 1: Right, like I'm just hungry.
• 8:29
  Speaker 1: I'm like I'm going to peanut butter and jelly sandwich dry, I don't care, like I'm or whatever, it is right, kale chips Sounds good, I'm just hungry.
• 8:35
  Speaker 1: That's what means to be hungry.
• 8:38
  Speaker 1: Right, like in the United States of America, everything's so plentiful, which is a great thing.
• 8:41
  Speaker 1: We just don't.
• 8:42
  Speaker 1: We forget that, you know.
• 8:43
  Speaker 1: But anyway, if you're not hungry enough to eat an apple, you're not hungry.
• 8:48
  Speaker 1: Shrink the portion sizes and that's going to be two good rules of thumb to kind of guide your nutrition.
• 8:54
  Speaker 1: And it's going to be tough to break habits and also what your body is used to.
• 8:59
  Speaker 1: But once you get some momentum and that's going to be the next one we'll talk about is consistency.
• 9:03
  Speaker 1: But once you get that momentum and that's going to be the next one I talk about is consistency.
• 9:05
  Speaker 1: But once you get that momentum, it's a lot easier to stay on track.
• 9:08
  Speaker 1: And then, reverting back to things you used to do if it's like just snacking or eating cookies and whatever, because it's all good, it just won't look good Like it'll be like ah, I just don't want to eat that right now.
• 9:17
  Speaker 1: That's not my, that is.
• 9:18
  Speaker 1: Yeah, I'm not in the mood, right.
• 9:20
  Speaker 1: Or if I do, I just feel bad.
• 9:22
  Speaker 1: I just don't feel good if I eat that stuff.
• 9:25
  Speaker 1: So it's also a good negative reinforcement to not want it again.
• 9:28
  Speaker 1: And then you stay just consistent and what's the ultimate goal?
• 9:31
  Speaker 1: That's the other thing you have to lock in your why before all this too.
• 9:35
  Speaker 1: We'll talk about that at the end.
• 9:36
  Speaker 1: That's the overarching thing.
• 9:38
  Speaker 1: But anyway, that would be like locking in nutrition, just ideas that I've had.
• 9:44
  Speaker 1: But it's not going to feel good, it's going to be uncomfortable, because you're not used to shrinking portion sizes.
• 9:48
  Speaker 1: You might be a little hungry, but you're not going to die.
• 9:50
  Speaker 1: If you're a little bit hungry, as in like I could have seconds or thirds or whatever just stop and you'd be a little bit hungry.
• 9:57
  Speaker 1: It sucks, but that's kind of the thought, because you're re-educating your body to be okay with smaller portion sizes and then eating more frequently, all right.
• 10:08
  Speaker 1: The second thing is consistency.
• 10:10
  Speaker 1: So the first one is locking in nutrition.
• 10:12
  Speaker 1: The second one is locking in just staying consistent, just showing up.
• 10:16
  Speaker 1: That's just get off the couch and put your shoes on something I tell myself frequently if I'm like working, I got, I got a bunch of stuff I got to do Don't sit down, just put your shoes on.
• 10:27
  Speaker 1: Standing up, you switch your gym shoes on and just start.
• 10:31
  Speaker 1: Don't even look at your look at your phone, don't even look at your computer, cause as soon as I do one thing, like one email or one task I got to knock out, it turns into like 15 and I'm like, well, now I'm 25 minutes late, I'm like I don't have time Right Squandered.
• 10:42
  Speaker 1: Well, just stand to keep, stay, don't sit down, put your shoes on with standing up and just start.
• 10:49
  Speaker 1: Just get on the bike, just start.
• 10:51
  Speaker 1: That seems the best way to consistently to be show, just to show up.
• 10:55
  Speaker 1: That's all you gotta do is just show half you know, I say half the battle, just showing up.
• 10:59
  Speaker 1: I think like 75% of the battle is just showing up, cause once you start, then it's like, oh yeah, now I, now I want to get through my workout, right, um, you have to slip up.
• 11:09
  Speaker 1: I saw this, this cool thing, like I heard a good metaphor.
• 11:15
  Speaker 1: It was like, let's say, you have a slip up, you miss a couple of days in a row and you're like I ate crappy on the weekend.
• 11:20
  Speaker 1: Well, my all is lost, might as well.
• 11:25
  Speaker 1: Just, uh, do whatever I want now, because everything is lost.
• 11:27
  Speaker 1: It was just a couple of days.
• 11:27
  Speaker 1: Someone isn't going to get fat or out of shape by missing a week or eating poorly for a couple of days in a row.
• 11:30
  Speaker 1: They had July 4th, barbecue, memorial Day, whatever.
• 11:33
  Speaker 1: Three days in a row of like not eating amazing and overeating.
• 11:38
  Speaker 1: Right, drinking.
• 11:39
  Speaker 1: You're not going to get fat from like one binge like that, all right, the key is just to get back on the horse and just show up again and it's okay.
• 11:49
  Speaker 1: Right, I've cause I've the same thing happened to me.
• 11:51
  Speaker 1: I feel guilty, I feel like all is lost.
• 11:52
  Speaker 1: I'm a slob, like I'm weak, like I can't believe I let that happen.
• 11:55
  Speaker 1: Well, now I'm off the train, right slide.
• 12:00
  Speaker 1: Well, slip ups like that happen.
• 12:02
  Speaker 1: They're going to happen.
• 12:03
  Speaker 1: I would expect them to happen and, if anything, you could plan for them to happen.
• 12:09
  Speaker 1: So it was like this was part of the plan.
• 12:10
  Speaker 1: Right, because everything's moderation.
• 12:11
  Speaker 1: In my opinion, 80-20 rule, 90-10 rule, would be aggressive, 80-20 rule being like 80% of the time I eat well and work out well, 20% of the time I kind of just let it loose and I live, gotta live life.
• 12:20
  Speaker 1: Or 90% of the time you're getting after it and 10% of the time you're letting loose and getting after it, you're having fun and just living life.
• 12:29
  Speaker 1: But if there's a slip up, the metaphor would be like imagine if you're pouring milk in a cup.
• 12:34
  Speaker 1: You have a whole jug and you're pouring a little bit of milk in a cup just for a little drink and you spill a little bit.
• 12:41
  Speaker 1: That's the slip up.
• 12:43
  Speaker 1: Now what do you do?
• 12:44
  Speaker 1: Do you say all is lost and you pour the whole jug out on the counter and spill all the rest of the milk out Because you spilled a little bit that triggered the whole rest of the jug to be spilled out?
• 12:55
  Speaker 1: That would be extremely idiotic.
• 12:58
  Speaker 1: Like in the milk situation, why not just put the jug down, put the cap on, you take a napkin or a rag and just wipe up the drips that you happen to spill a little bit and just stay the course?
• 13:09
  Speaker 1: That would be the most advantageous and most prudent thing to do, right?
• 13:14
  Speaker 1: So anyway, I love that.
• 13:16
  Speaker 1: I was like as you spill a little milk.
• 13:18
  Speaker 1: Now what are you going to do?
• 13:19
  Speaker 1: Pour out the whole rest of the jug just because you spilled a little bit of milk out, like everybody?
• 13:25
  Speaker 1: Relax, just put your shoes on, stop standing up, don't sit down, close the milk jug, wipe up the drips and just got.
• 13:32
  Speaker 1: Just show up for another workout.
• 13:37
  Speaker 1: That would be like part of the consistency and then, over time, um, you get momentum and something else that helps helps with momentum If you are busy.
• 13:42
  Speaker 1: Cause that happens is what I tell myself.
• 13:43
  Speaker 1: Hey, kyle, if you're busy, it happens and you have like 30 minutes remaining of like the time that was allotted for this workout before you have to do other things or you have a meeting or something like that.
• 13:55
  Speaker 1: Still, just work out.
• 13:56
  Speaker 1: Work out for 20 minutes, it's okay, that's better than not working out, it's better than not doing anything.
• 14:02
  Speaker 1: Just put your shoes on, get on the bike and start getting going and just you'll get a little bit of a workout in, not the whole day's planned workout, but you'll get a little bit in and that's better than not doing anything.
• 14:12
  Speaker 1: That also helps to build momentum, because the next day when I have a day, another day of workouts, you look back and you say yesterday, yeah, I got a workout in, I did 20 minutes versus like I didn't even work out yesterday.
• 14:23
  Speaker 1: Might as well spill the whole rest of the milk jug, right, that's, it's tough, but the great thing is that it builds momentum.
• 14:31
  Speaker 1: A 20-minute workout is better than nothing the next day when you look back, like I did work out yesterday yeah, let's keep this train rolling right.
• 14:38
  Speaker 1: That momentum builds.
• 14:40
  Speaker 1: It also encourages a person at least in my opinion for me, anecdotally, and the people I've worked with to stay locked in the nutrition.
• 14:46
  Speaker 1: I was like, yeah, I've been working out and I want to support what I've been working out with my body, what I consume, because I did work out on Tuesday I had a 20-minute workout.
• 14:55
  Speaker 1: I worked out my full workout on Wednesday.
• 14:57
  Speaker 1: I want to make sure I'm supporting that fitness journey with a good nutrition.
• 15:01
  Speaker 1: It helps to just reinforce better nutritional habits too and maintain the consistency for not workouts but also nutrition and also momentum.
• 15:09
  Speaker 1: Momentum, I think, is super important and it can be very helpful.
• 15:13
  Speaker 1: So ride that momentum and, if you can, the more wins you can stack wins being like I ate good, I didn't deviate from the plan.
• 15:21
  Speaker 1: I've been feeling I've been eating.
• 15:24
  Speaker 1: My portion sizes have shrunk from what I or, like a year ago, whatever I used to eat, and I'm not getting as hungry.
• 15:30
  Speaker 1: I'm okay, feeling like this Perfect, that's how somebody and you're crushing enough protein, enough caloric intake to support your growth.
• 15:37
  Speaker 1: For sure.
• 15:39
  Speaker 1: That's when people will start dropping body fat percentage, which they get leaned out.
• 15:43
  Speaker 1: The muscular definition of muscular definition of physique will be more evident after several weeks.
• 15:50
  Speaker 1: I'm talking about like at least 12 weeks of time.
• 15:53
  Speaker 1: That's where we're going to start, maybe even eight weeks.
• 15:55
  Speaker 1: You're going to start noticing changes, right?
• 15:57
  Speaker 1: So ride the momentum.
• 15:59
  Speaker 1: Imagine if you did that for a whole year what that would look like.
• 16:01
  Speaker 1: That's consistency.
• 16:02
  Speaker 1: That's going to be.
• 16:03
  Speaker 1: You're going to like be a different person that people wouldn't even recognize.
• 16:06
  Speaker 1: And that's when the haters show up, which is awesome People you wouldn't realize.
• 16:13
  Speaker 1: The reason is because they feel bummed about themselves that they're not doing the same thing, which would be like yo, bro, join me, or hey, let's do this together.
• 16:20
  Speaker 1: Strength in numbers, right, but anyway, that's the momentum can be really helpful too.
• 16:24
  Speaker 1: And ride that train All right.
• 16:25
  Speaker 1: The third thing is progressive overload, and that is just making things more challenging as you're riding your momentum train to getting better and better, like to getting stronger.
• 16:37
  Speaker 1: So, as you ride the momentum train, if you're doing, let's just, this is easy.
• 16:42
  Speaker 1: Let's say someone has bench press included in their whole workout program.
• 16:45
  Speaker 1: Let's say someone's doing bench press Week after week, a couple weeks later, you have to increase the weight.
• 16:52
  Speaker 1: You've got to make the resistance higher.
• 16:54
  Speaker 1: You've got to make the weight more challenging.
• 16:55
  Speaker 1: This is appropriate levels, right.
• 16:57
  Speaker 1: The other thing that really helps with this is phases, like doing phasing workouts and phases.
• 17:03
  Speaker 1: Phase one of my whole year's worth of journey.
• 17:06
  Speaker 1: You can do it in six months.
• 17:08
  Speaker 1: Let's say you have a six-month fitness program that you want to do Phase one, phase two, phase three, phase four, phase five, and in between then have deload weeks, so like a four-week phases over six weeks and then a deload week in between those.
• 17:28
  Speaker 1: That would end up being a multiple-month journey of a fitness program and each phase changes the sets, the reps and the exercise choices, exercise selection, and it shuffles things up a little bit but it helps your body not to get used to things and that's where you're going to consistently make the progressive overload changes you're looking for.
• 17:48
  Speaker 1: So phase one would be like if it's an endurance phase of like 15 reps of all the exercises you're doing, the weight is going to be less.
• 17:55
  Speaker 1: And then phase two might be a strength phase where it's like eight reps, so it's like almost half the reps.
• 18:01
  Speaker 1: The weight is going to be heavier, so it's going to be a heavier weight for less repetitions, right.
• 18:07
  Speaker 1: And then phase three, maybe even less for like peak strength, like three reps, three to five reps that's peak power.
• 18:13
  Speaker 1: Our power would be like five to six, depending on what you want, like the peak phase or power phase, and then weight's going to be even more than that and the rest time between sets is going to be more.
• 18:24
  Speaker 1: This is for strength training, right.
• 18:26
  Speaker 1: And then a fourth phase maybe revert back to like an endurance or strength again, maybe 12 reps, and then the weight's going to be a little bit lighter but definitely stronger than it was in the first phase, three months prior or four months prior at the 15 rep scheme.
• 18:38
  Speaker 1: And that's how you would build.
• 18:40
  Speaker 1: You're going to be a different person after that.
• 18:43
  Speaker 1: I would promise you, as long as you stay consistent, eating enough protein to support the growth of strength and then locking in your nutrition habits 80-20 rule, minimum 80-20 rule, 90-10, you can grow into that.
• 18:58
  Speaker 1: And what I mean by that 90-10 rule would be like during the week you're locked in your nutrition.
• 19:01
  Speaker 1: You eat the same thing consistently, same types of things, consistently and not overeating, shrinking portion sizes, having enough nutrition, working out three to four days a week Um, they, uh.
• 19:14
  Speaker 1: The 90, 10 would be like on the weekends is when you have like maybe Saturday night dinner.
• 19:19
  Speaker 1: You have stuff that you want to eat that's yummy, right Pizza, cheeseburger, fries, like whatever.
• 19:24
  Speaker 1: And then maybe Sunday night same thing or a Sunday brunch.
• 19:28
  Speaker 1: But Sunday breakfast and Sunday dinner would be locked in, and then Saturday breakfast and lunch would be locked in.
• 19:36
  Speaker 1: So the only like meals that you let it like, you just like we're okay, we're just let it fly, like your cheat meals, I guess would be called would be Saturday night and then Sunday lunch or brunch or something like that.
• 19:45
  Speaker 1: That would be like the two meals over the period of what is it Seven times three or seven times five, right, 35 meals.
• 19:54
  Speaker 1: I mean that's a really locked in schedule.
• 19:56
  Speaker 1: Two of the 30 meals that you have during the week is you cheated on?
• 20:00
  Speaker 1: That's really good, that's a great schedule, right?
• 20:03
  Speaker 1: 20% would be like.
• 20:04
  Speaker 1: I don't know if that's 10%, but I'm just saying like that's kind of like a schedule would be cool.
• 20:08
  Speaker 1: Um, it'd be like two extra meals.
• 20:09
  Speaker 1: Like a Friday night you also let it loose a little bit when some friends and had some beer or drinks or whatever um, add a third meal in.
• 20:16
  Speaker 1: And then, like Sunday night, same thing.
• 20:18
  Speaker 1: You ate a little bit extra than you normally would.
• 20:19
  Speaker 1: That's four meals over the 30 to 35 meals during the week that you let it go.
• 20:24
  Speaker 1: That's a great schedule to be on.
• 20:26
  Speaker 1: If you had that, you can make it.
• 20:28
  Speaker 1: It can be done, I promise.
• 20:32
  Speaker 1: Having an accountability coach also really helps, as in like a trainer or a person you work with.
• 20:36
  Speaker 1: That's like they're going to check in on you.
• 20:37
  Speaker 1: How was the weekend Did you have?
• 20:39
  Speaker 1: Did you, what'd you eat?
• 20:39
  Speaker 1: You know they're going to ask you, right?
• 20:42
  Speaker 1: I just have a little voice in your head during the moment but, like, maybe I should.
• 20:45
  Speaker 1: Let's just push it, let's push it, let's wait until that.
• 20:48
  Speaker 1: Tonight, only one meal, right?
• 20:50
  Speaker 1: It just helps with that consistency.
• 20:51
  Speaker 1: So that's progressive overload for strength, right?
• 20:55
  Speaker 1: Um, oh, one more thing I forgot to mention nutrition.
• 20:57
  Speaker 1: I mentioned, like, I cycle through meats.
• 20:58
  Speaker 1: So like, um, if I eat the same thing, like chicken breast, I love chicken thighs, oh yeah, I love chicken thigh.
• 21:04
  Speaker 1: Grilled chicken thighs oh yeah, I love chicken thighs.
• 21:08
  Speaker 1: Grilled chicken thighs is like one of my favorite things.
• 21:09
  Speaker 1: Pork, fish, ground turkey and then, of course, ground beef.
• 21:11
  Speaker 1: So, and then chicken.
• 21:13
  Speaker 1: Those five options of meat will cycle through like, this whole week we're gonna eat chicken.
• 21:19
  Speaker 1: This whole week we're gonna have pork.
• 21:21
  Speaker 1: This whole week we're gonna have fish.
• 21:22
  Speaker 1: So that's an easy way to stay consistent with like just nutritional habits, all right.
• 21:30
  Speaker 1: So first thing, we got locking in nutrition.
• 21:33
  Speaker 1: Second key consistency.
• 21:34
  Speaker 1: Third key progressive overload making things heavier and stronger.
• 21:39
  Speaker 1: Fourth thing is recovery.
• 21:41
  Speaker 1: There has to be deload weeks.
• 21:44
  Speaker 1: There has to be deload days during the week.
• 21:46
  Speaker 1: I'm an advocate for like have one day, if you're really getting after and training hard, one day a week where you don't do anything.
• 21:53
  Speaker 1: Like the only thing you do is just go for a walk, right, or just walk around the grocery store, right.
• 21:58
  Speaker 1: I didn't exercise today purposefully.
• 21:59
  Speaker 1: I love that.
• 22:00
  Speaker 1: I'm okay with that.
• 22:01
  Speaker 1: I've definitely worked with a lot of people that are overtraining and things just kind of like linger.
• 22:06
  Speaker 1: It's like you need like two days off, maybe even take five days off If they've been training really hard for a long period of time and they haven't taken any breaks.
• 22:14
  Speaker 1: Overtraining can stifle progress and it makes you feel lethargic and weak and it's going to stifle your progress and that doesn't help with momentum and consistency.
• 22:28
  Speaker 1: So it's important to be mindful of maybe potentially taking a deload week and, even better, with your progressive overload mindset schedule in during your phases, deload weeks or shock weeks between strength phases, so that's purposeful.
• 22:40
  Speaker 1: Like I don't want to take a week off.
• 22:41
  Speaker 1: Well, hey, this is part of the plan, this is what we wrote up, this is the deload week.
• 22:45
  Speaker 1: This is purposeful.
• 22:45
  Speaker 1: And every time that I'd done that I was in college training really hard for football and the combine and all that stuff for football I always felt like I was being left behind, I'm like I'm getting outworked.
• 22:57
  Speaker 1: But then when I came back the following Monday I was stronger every time and that was me like a young, healthy.
• 23:03
  Speaker 1: Young, early 20s, mid-20-year-old.
• 23:06
  Speaker 1: It's just important, right.
• 23:08
  Speaker 1: So if I felt like that, like if an athlete feels like that in their 20s, somebody in their 40s is definitely going to feel the effects of improved training schedules it's really important.
• 23:19
  Speaker 1: So are there other parts of recovery?
• 23:20
  Speaker 1: Are we sleeping enough, man?
• 23:22
  Speaker 1: Like some of the experts that I've heard and research and stuff of human potential, just functioning and efficiency is the first thing that we say is just lock in your sleep.
• 23:33
  Speaker 1: We're not getting enough consistent, quality sleep.
• 23:37
  Speaker 1: Things compound.
• 23:39
  Speaker 1: There's a lot of recovery things that happen during sleep and one of the things I hear a lot is brain recovery.
• 23:47
  Speaker 1: So like a lot of trash, proteins and other waste products that we got to get rid of gets flushed out when we reach REM or deep sleep, and if we don't achieve that level of sleep, then all the waste and trash products aren't going to be flushed out as effectively as they can.
• 24:05
  Speaker 1: So what they found is that increases the likelihood and risk of Alzheimer's down the road.
• 24:09
  Speaker 1: So, and just clarity, right, if you want to be sharp and feel good and like on it and energetic and not lethargic or foggy and just relying on a bunch of coffee all the time, what they suggest is lock in your sleep.
• 24:24
  Speaker 1: I know for me personally and the off chance that I get I mean I haven't had unbroken sleep in a long time.
• 24:30
  Speaker 1: My wife even more.
• 24:31
  Speaker 1: She's been, she's been a champ with that.
• 24:33
  Speaker 1: It was unbelievable with our kids, right, because it happens, kids come in, they have a bad dream.
• 24:36
  Speaker 1: They got to go to the bathroom.
• 24:37
  Speaker 1: Baby wakes up all the time, got to nurse, stuff like that.
• 24:41
  Speaker 1: But on like it was like man.
• 24:44
  Speaker 1: Last night was a good night's sleep.
• 24:45
  Speaker 1: I feel so much better.
• 24:47
  Speaker 1: I feel more energy, a lot like energetic, sharp, focused, um, ready to tackle the day.
• 24:53
  Speaker 1: So imagine getting that consistently, like there's minimal excuse.
• 24:58
  Speaker 1: This sounds bad.
• 24:59
  Speaker 1: Before I had kids I didn't.
• 25:02
  Speaker 1: I didn't appreciate time, efficiency and um consistency with locking in goals for business and life.
• 25:11
  Speaker 1: So if somebody doesn't have kids, oh my gosh man, there's like minimal excuse to like not be able to lock unless I'm missing something and other things happen in life.
• 25:21
  Speaker 1: I totally understand like big things, but there's a lot like more likelihood of opportunity to be able to lock in your sleep if you don't have kids.
• 25:30
  Speaker 1: And then same with time commitment.
• 25:31
  Speaker 1: It's funny, like talking to people that don't have kids and they have jobs and like I don't have any time, I'm like, oh my gosh, I don't even know what that means, but that's just my experience.
• 25:44
  Speaker 1: Once things start taking away, that's when you appreciate them.
• 25:48
  Speaker 1: So when someone's health is taken away and then they really appreciate their health I've heard that from a bunch of people.
• 25:54
  Speaker 1: So I'm like I'm going to stay consistent to maintain my physical health, and mental health is a huge part of that too.
• 25:57
  Speaker 1: But anyway, back to the recovery thing.
• 25:58
  Speaker 1: Locking, locking in the sleep is like one of the most crucial things.
• 26:03
  Speaker 1: Day to day it just adds up and accumulates and then deload weeks and deload days during the week and during phases.
• 26:12
  Speaker 1: The last thing.
• 26:13
  Speaker 1: That are the five keys if you want to build strength.
• 26:16
  Speaker 1: All right, we talked about nutrition.
• 26:18
  Speaker 1: Two is consistency.
• 26:19
  Speaker 1: Three is progressive overload.
• 26:20
  Speaker 1: Four is recovery.
• 26:21
  Speaker 1: Five is just staying healthy, like not getting hurt.
• 26:26
  Speaker 1: Five is just staying healthy, like not getting hurt.
• 26:29
  Speaker 1: That's the fifth most important key.
• 26:30
  Speaker 1: A great way to stifle progress is by hurting your shoulder or hurting your back or hurting your knee and orthopedic injuries.
• 26:38
  Speaker 1: Like staying healthy is what I mean.
• 26:39
  Speaker 1: That's from working out.
• 26:41
  Speaker 1: We can minimize greatly the likelihood of risk of injury by training appropriately, quality over quantity, fixing up movement mechanics, not loading up too quickly, too fast, like doing it too much, too fast.
• 26:54
  Speaker 1: Um, and the good thing is like momentum and enthusiasm and motivation comes and goes, but we don't want that to turn into a hard, quick flash of intensity.
• 27:07
  Speaker 1: That's too much, too fast and at least to overload that.
• 27:10
  Speaker 1: People get hurt right, like tendonitis in their knee or their back hurts right, or their shoulder or neck pain, something like that.
• 27:17
  Speaker 1: So what really helps to lower the risk of that Warm up?
• 27:24
  Speaker 1: I call it movement prep.
• 27:25
  Speaker 1: You got to prepare your body to move in an athletic, strenuous way.
• 27:29
  Speaker 1: Right, do some strenuous and stressful physical things.
• 27:32
  Speaker 1: We got an athletic stuff, you got to prepare your body to tolerate that at a best level possible.
• 27:38
  Speaker 1: Okay, and the warmup is the way to do that.
• 27:42
  Speaker 1: And that would be like do a five, three to five minutes of just low load cyclical movements to get the blood flowing through your muscles and your joints.
• 27:52
  Speaker 1: And that would be like the bike or an elliptical and I'm a fan of the assault bike because your arm's going to fall too.
• 27:57
  Speaker 1: We're just cruising.
• 27:57
  Speaker 1: Just cruise and warm up for a couple of three minutes to five minutes.
• 28:01
  Speaker 1: Then after that, do a routine of some stretching.
• 28:05
  Speaker 1: If it's dynamic stretches, mix them with some static stretches.
• 28:09
  Speaker 1: I don't hate static stretching.
• 28:10
  Speaker 1: I know that it depends.
• 28:12
  Speaker 1: If you're and this is for people that are like weekend warriors, that are like I want to get in better shape but not competing in some kind of competition for, like, athletic powerlifting or sprint training or something like that, I'm okay with static stretching.
• 28:24
  Speaker 1: Hold it for like 20 seconds, like it's okay.
• 28:27
  Speaker 1: Whatever makes you feel like you need to get warmed up, as in like I feel loose and warm.
• 28:32
  Speaker 1: Um, pretty personally, like part of it is a psychological game.
• 28:36
  Speaker 1: It's like I don't feel ready and I've just been ingrained Some things I hold.
• 28:41
  Speaker 1: I just hold 20 second stretches for some stuff and I just feel better that way.
• 28:45
  Speaker 1: All right, some things I hold for five seconds and then dynamic stretching would be just like moving through an elongated tissue position multiple times.
• 28:54
  Speaker 1: So dynamic hamstring stretching, dynamic quad stretch, dynamic glute stretch, calf and ankle stretch, upper body movements and stretches, activation exercises to activate your shoulder blades if you're going to do overhead movements and getting your low back mobility, getting in there and your thoracic spine mobility and just getting warmed up Okay, all that stuff and then working into your workouts, all right.
• 29:22
  Speaker 1: Um, the second other thing we probably just staying within yourself.
• 29:25
  Speaker 1: If there's days where you feel good and you're feeling getting that you're really doing well, like I feel good, I feel strong um, that's when people like, if people start horsing around I'm talking like young people they start horsing around or just trying to get cute and stuff in the gym and doing crazy acrobatic stuff or just heavy things.
• 29:42
  Speaker 1: That's when they get hurt.
• 29:43
  Speaker 1: So, stay within yourself.
• 29:44
  Speaker 1: Even if you're having a great day and you feel good like I did good, I feel good Maybe I'll throw in one extra set of everything or like a couple of things, um, that's totally fine.
• 29:52
  Speaker 1: Or an extra finisher rep set of like sprints or something like that, or burpees or mountain climbers whatever to sprints or something like that, or burpees or mountain climbers or whatever to finish the workout, to get your heart rate up totally fine.
• 30:02
  Speaker 1: Just stay within yourself, um, because getting too cute, doing too much in one time, that's when people get hurt.
• 30:07
  Speaker 1: So those are the five keys, in my opinion, for um, uh, strength and building strength, strength improvements and ultimately that's going to lead to a better physique.
• 30:19
  Speaker 1: People, you're going to feel more confident.
• 30:22
  Speaker 1: So this is what I hear people tell me feeling more confident, fit clothes, fit and look better.
• 30:27
  Speaker 1: You're gonna maybe even change your wardrobe.
• 30:28
  Speaker 1: It trickles the momentum of this stuff builds and it also trickles into other areas of your life and it fortifies and solidifies other things too, if it's like entrepreneurial goals or career goals, like, once you start getting more um momentum, it just trickles in um and uh.
• 30:45
  Speaker 1: People start feeling better.
• 30:47
  Speaker 1: This is a one of the best things.
• 30:50
  Speaker 1: There's so many benefits to strength training.
• 30:52
  Speaker 1: That's gonna be another podcast of like memory improvement, longevity of life, joint health, risk of injury is going to decrease.
• 31:02
  Speaker 1: Sleep quality will start improving because you're getting stronger and strength training, working out, tying yourself out, energy and endurance.
• 31:09
  Speaker 1: I said memory, and then cognitive health over a long period of time as an example.
• 31:15
  Speaker 1: Those are quick things.
• 31:16
  Speaker 1: The last thing I was going to mention before I hang this up is motivation comes and goes, enthusiasm and motivation comes and goes in waves.
• 31:25
  Speaker 1: What doesn't come and go in waves and what keeps you going to the gym when you're not motivated is discipline.
• 31:33
  Speaker 1: Discipline in the words of Jocko Willink.
• 31:36
  Speaker 1: I'm a huge fan Discipline leads to freedom.
• 31:39
  Speaker 1: Discipline would be the thing that gets you to the gym even when you don't want to, or the momentum and the enthusiasm is not there.
• 31:47
  Speaker 1: You're tired, you don't feel good, but you have this plan and you have a goal.
• 31:53
  Speaker 1: The battle the best definition I've heard of discipline is the battle between what you want most, between what you want now what do you want now versus what do you want most.
• 32:03
  Speaker 1: What do you want most?
• 32:05
  Speaker 1: That comes down to your why.
• 32:07
  Speaker 1: That also really helps.
• 32:09
  Speaker 1: There's a whole other podcast conversation and the words of Simon Sinek start with why that's the best way to help reach goals and what you want to do.
• 32:16
  Speaker 1: Why being like?
• 32:17
  Speaker 1: Why do you want to strengthen in the first place?
• 32:19
  Speaker 1: Why now If this has been something you've been wanting to do or have been thinking about mulling around in your head for years five years, 10 years, whatever but now it's like you're starting why, what changed from a motivation standpoint to start now.
• 32:38
  Speaker 1: And then the second thing, like write it down.
• 32:40
  Speaker 1: Write down your why, because if you read that every other week, I know it helps me, it makes me more motivated and and we'll go over that stuff I think, another podcast but it's really helpful to lock in your discipline as in like nope, this is my why.
• 32:57
  Speaker 1: I want this goal to be in better physical fitness condition, with a better strength and endurance and a better physique, lower body fat percentage.
• 33:06
  Speaker 1: Why?
• 33:07
  Speaker 1: Because of X, y and Z, and I want that more than I want to rest right now, and that's what's going to lead you to be able to work out consistently enough.
• 33:16
  Speaker 1: That has been really helpful for me too.
• 33:18
  Speaker 1: I mean, the key is just writing it down.
• 33:19
  Speaker 1: There's other goal for me, too.
• 33:19
  Speaker 1: And then the key is just writing it down.
• 33:21
  Speaker 1: There's other goal setting stuff too.
• 33:24
  Speaker 1: I definitely agree with goals like writing down goals, objectively measured, measurable goals, smart goals, SMART goals and an accountability coach.
• 33:32
  Speaker 1: Those three things combined have a why have your goals written out and laid out and then have an accountability coach or have a partner man.
• 33:41
  Speaker 1: You just increased the likelihood of you reaching that goal and achieving that by like 90% versus just winging it.
• 33:47
  Speaker 1: That's the best way to lock it in.
• 33:49
  Speaker 1: But anyway, those are the five keys.
• 33:52
  Speaker 1: I'm always open to questions, comments, concerns or putting opinions.
• 33:55
  Speaker 1: Don't hesitate to reach out to any of the questions and if you have any battling, any pain, please don't hesitate to reach out.
• 34:00
  Speaker 1: We'd love to at least talk on the phone about or email me.
• 34:02
  Speaker 1: We can at least talk about what you have going on and how we might be able to help you.
• 34:05
  Speaker 1: If you have any questions, don't hesitate to reach out and we'll catch y'all next time.