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#1704 Some Truths About Exercise - Harps · The You Project

0:00
Speaker 1: I'll get our team. I hope to find you well.
0:02
Speaker 1: So the other day I did I did a little
0:06
Speaker 1: simple video that I put on Instagram about me doing
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Speaker 1: a lower body strength movement and body weight movement in
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Speaker 1: the garden in my front yard using a bench just
0:17
Speaker 1: like a step up. What's actually a seat that's in
0:20
Speaker 1: my garden. It's like an old railway sleeper that I'm
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Speaker 1: stepping up on and the step is a little bit
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Speaker 1: higher than my knee, so it's quite a high step.
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Speaker 1: If you want to see it in action, go to
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Speaker 1: Instagram and look back a few days. So as I
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Speaker 1: record this, it's the twelfth of November, so I don't know,
0:35
Speaker 1: it's maybe the eighth or ninth of November something like that,
0:38
Speaker 1: or the seventh anyway, if you want to see the movement.
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Speaker 1: But my point, my long winded point, is this, I
0:44
Speaker 1: was showing my audience how you can train your lower body,
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Speaker 1: so quads, ass, glutes, hamstrings, calf a little bit, even
0:56
Speaker 1: a little bit of lower back because we go into
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Speaker 1: hip flexion and then extension, so really everything from you know,
1:04
Speaker 1: kind of the hips down as being worked. And I
1:09
Speaker 1: was talking about how if you do it the right way,
1:11
Speaker 1: you can vary the height, you can vary the speed,
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Speaker 1: you can vary the amount of reps you do, and
1:16
Speaker 1: if you slow it down enough and you have a
1:18
Speaker 1: look at the movement. So I'm literally lifting my weight,
1:22
Speaker 1: which is about eighty five kilos with one leg, so
1:26
Speaker 1: the front leg which is up on the step, I'm
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Speaker 1: not stepping down with the front leg. I'm leaving it
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Speaker 1: up there. And so I'm lifting and lowering eighty five
1:35
Speaker 1: kilos and it's a high step, and so it very
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Speaker 1: much becomes a strength movement. And then when you slow
1:41
Speaker 1: it right down less momentum, more strength is required at
1:45
Speaker 1: the bottom of the movement, where my other foot is
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Speaker 1: back down on the ground, my lead foot, my front
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Speaker 1: foot is still back on the step. So now I'm
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Speaker 1: in like a really quite biomechanically disadvantaged positions, so it
1:59
Speaker 1: really requires there's a lot of strength for me to
2:01
Speaker 1: get back up. Blah blah blah. So I was just
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Speaker 1: demonstrating how we can with next to no equipment, Well,
2:10
Speaker 1: with no gym equipment, we can get a good training effect.
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Speaker 1: We can stress our muscles so that they need to adapt.
2:17
Speaker 1: And quite a few people sent me messages I've got
2:20
Speaker 1: a couple of emails, a few people stopped me out
2:22
Speaker 1: and about and said, can you expand on that stuff?
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Speaker 1: And so today I just want to share some thoughts
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Speaker 1: and ideas around some of the fundamentals. Some of this
2:34
Speaker 1: I've covered before, but I'll put on my exercise science
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Speaker 1: hat again. For some of you, it might be a
2:39
Speaker 1: little bit of a revision. For some of you it
2:43
Speaker 1: will be brand new. I'll try and keep the science
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Speaker 1: as fundamental and understandable and basic as possible without skipping anything.
2:52
Speaker 1: But so let's talk about strength training for a moment.
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Speaker 1: You don't need me to bang on about the features, advantages,
3:00
Speaker 1: and benefits of staying strong. We all know. We all
3:03
Speaker 1: know that being strong that doing strength training. Whether that's
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Speaker 1: lifting traditional bar bells and dumbbells or kettle bells, or
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Speaker 1: it's doing some kind of class, or it's using pinloaded
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Speaker 1: machines or hydraulic machines, we know that doing strength training
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Speaker 1: whatever that looks like. It could even be rock climbing,
3:22
Speaker 1: which by the way, is an extreme form of strength
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Speaker 1: training and muscular endurance training, among other things. Are you
3:29
Speaker 1: not going to find an elite rock climber who is
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Speaker 1: not extremely strong, especially power to wait, and so on.
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Speaker 1: So getting strong can be done in a range of ways.
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Speaker 1: It doesn't have to happen in a gym. It doesn't
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Speaker 1: have to happen with weights or kettlebells or dumb bells
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Speaker 1: or bar bells or traditional strength training equipment per se.
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Speaker 1: We can do it almost anywhere. We can do it
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Speaker 1: at home. We can do it in the front yard,
3:55
Speaker 1: we can do it at the beach. We can do
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Speaker 1: it anywhere where we have sort of space and we
4:01
Speaker 1: have the inclination to do what works. So when you
4:05
Speaker 1: think about I want to give you a little bit
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Speaker 1: of anatomy here just to kind of get you to
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Speaker 1: fundamental anatomy, to get you to understand how adaptation works.
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Speaker 1: So if, for example, I'm bending, Let's say, even if
4:20
Speaker 1: you wanted to do this, if you can stand up
4:22
Speaker 1: and have your arms just hanging by your side. So
4:26
Speaker 1: if you're standing now and your arms are hanging by
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Speaker 1: your side, now turn your palms so they're facing the front.
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Speaker 1: So as you naturally stand, your palms might be facing
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Speaker 1: inwards towards your body, or they might be if you're
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Speaker 1: a neanderthal like me, they might be almost facing the back.
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Speaker 1: Now turn your palms kind of facing forward. We would
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Speaker 1: call that superinated, where your hands are superinated. Turn the
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Speaker 1: other way is pronated. Now with your hands superinated, or
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Speaker 1: your palms facing the front and your arms straight hanging down,
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Speaker 1: now you bend your elbows and you bring your fingertips
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Speaker 1: up to touch your shoulder. In the gym, we call
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Speaker 1: that a bicep curl, don't we It's called a bicep curl.
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Speaker 1: And we can do a bicep curl with a dumbbell
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Speaker 1: or a barbell, or a kettlebell, or a cable or
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Speaker 1: a range of other different pieces of equipment. But in
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Speaker 1: the gym, we call that a curl, and it works
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Speaker 1: our biceps. You know where your biceps are and your
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Speaker 1: brachio radialis and your brachialis which is under your bicep,
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Speaker 1: and all that works a bunch of muscles that cross
5:27
Speaker 1: the elbow joint that do a thing which is called
5:30
Speaker 1: elbow flexion. So when your arm is straight and then
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Speaker 1: you bend it, you've just done elbow flexion. And when
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Speaker 1: now you take your arm from a bent that bent,
5:40
Speaker 1: fully bent kind of position and then you straighten it, well,
5:43
Speaker 1: now you're doing elbow extension. Now the muscles that do
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Speaker 1: the elbow flexion, that is the bending, the bicep curling.
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Speaker 1: They live on that side that you can see at
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Speaker 1: the bicep side, and of course the tricep, the extension
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Speaker 1: of the elbow. The tricep lives on the other side,
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Speaker 1: another little muscle called anconius or anconeus, depending on your pronunciation. Anyway,
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Speaker 1: what's my point. My point is that from an anatomy perspective,
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Speaker 1: when we bend our elbow the way that I describe,
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Speaker 1: we just call that elbow flexion. And now once I
6:20
Speaker 1: do that movement and I add some load, like I
6:23
Speaker 1: might hold a can of soup. Well, there's a tiny
6:25
Speaker 1: but now there's a little bit of load. I hold
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Speaker 1: two cans of soup. There's more load if I hold
6:31
Speaker 1: a bag of groceries which has got, you know, a
6:34
Speaker 1: whole bunch of cuple of bottles of whatever in it,
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Speaker 1: and some cans. And now I might be holding six
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Speaker 1: kilos of weight, which doesn't look like a dumbbell or
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Speaker 1: a barbell. And then I bend my elbow again, or
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Speaker 1: I do elbow flexion, or I bring my palm up,
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Speaker 1: and now I'm doing essentially what we would call in
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Speaker 1: the gym, a bicep curl. In functional anatomy, we call
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Speaker 1: it elbow flexion. But the point is, I'm doing a
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Speaker 1: certain anatomical movement, in this case elbow flexion underload. Now
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Speaker 1: what's my long winded point. My long winded point is this,
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Speaker 1: as long as the muscle that you are contracting and
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Speaker 1: lengthening or you know that around the joint. So I'm
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Speaker 1: contracting my biceps and my elbow is bending and my
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Speaker 1: palms coming up towards my face or my shoulder. As
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Speaker 1: long as I am doing that with load, then I
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Speaker 1: am strength training. It doesn't need to be in a gym. Conversely,
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Speaker 1: when I straighten my arm underload, which we call elbow extension, right,
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Speaker 1: and then I strengthen that underload or I straighten that underload,
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Speaker 1: I'm doing a tricep movement, primarily tricep, and now I'm
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Speaker 1: strengthening my tricep, the muscle on the back of the arm.
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Speaker 1: So just keep in mind that your muscles don't know
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Speaker 1: what is a dumbbell or a barbell. All your muscles
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Speaker 1: do is respond to a stimulus, respond to stress. Now,
8:01
Speaker 1: let's say I stood in front of you and you
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Speaker 1: did Now you've still got your palms up, and you
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Speaker 1: bring your palm up to your shoulder. Now I stand
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Speaker 1: in front of you, and you're about to bend your elbow.
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Speaker 1: You're about to do elbow flexion. You're about to do
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Speaker 1: a version of a bicet curl. And I stand in
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Speaker 1: front of you, or maybe even beside you, and I
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Speaker 1: put my hand on your hand. And as you bring
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Speaker 1: your hand up to touch your shoulder, that is, you
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Speaker 1: bend your elbow. You're about to do a bicet curl.
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Speaker 1: I apply some force to your hand. Now I apply
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Speaker 1: some force. Now let's say I apply five kilos of
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Speaker 1: force or thereabouts, and you bring it up and then
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Speaker 1: you take it down, and I push five kilos down.
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Speaker 1: If we could, if we could do this accurately, but
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Speaker 1: just for this example. Now you're bringing your hand up,
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Speaker 1: you're taking it down, and I'm applying, in inverted commas,
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Speaker 1: five kilos of pressure both ways. Now let's say eventually,
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Speaker 1: and this is a silly hypothetical, but I'm trying to
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Speaker 1: get you to understand and how adaptation and strength and
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Speaker 1: muscle growth or hypertrophy works, because it doesn't fucking need
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Speaker 1: to be in a gym. It can be gym's very handy,
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Speaker 1: but your muscles just respond to stress. Your muscles just
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Speaker 1: adapt to and get stronger around overload. Now I'm doing
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Speaker 1: that five kilo resistance. We call that manual resistance, where
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Speaker 1: I'm literally, I'm literally providing the resistance for you. And
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Speaker 1: then we do that for a week or two or
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Speaker 1: a session or two or three. And that's easy. So
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Speaker 1: now I'm applying if we could measure this, I'm applying
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Speaker 1: seven or eight kilos, and over time I'm applying more.
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Speaker 1: Now if, for example, let's say this is ridiculous, but
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Speaker 1: you and I are in the big House. We're in jail.
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Speaker 1: We've got no weights. We've got no dumbbells or bar bells,
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Speaker 1: which is usually the way in jails because inmates tend
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Speaker 1: to kill each other with them. I've worked in prisons
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Speaker 1: and so having free weights is generally not a thing.
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Speaker 1: But every day you do all of these movements in
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Speaker 1: the big House with me, do elbow flexion and extension,
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Speaker 1: and you do what is a squat. Let's say you
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Speaker 1: do a squat. You know what a squad is. You
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Speaker 1: go down and up and you're just using body weight. Right,
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Speaker 1: So you're just using body weight. And let's say you
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Speaker 1: weigh whatever. Let's just pick a number, seventy kilos. Your
10:16
Speaker 1: feet is shoulder with you go down, you bend down,
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Speaker 1: your ask goes just a little bit below your knees,
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Speaker 1: or about the same level as your knees, and now
10:23
Speaker 1: you straighten up. So what you've done is you've bent
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Speaker 1: your knees, which is knee flexion. Then you've straightened up again,
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Speaker 1: which is knee extension. And as you're going down into
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Speaker 1: the squad, you're doing what's called hip flexion, and on
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Speaker 1: your way back up you're doing what's called hip extension.
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Speaker 1: The bottom line is you're using all the muscles in
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Speaker 1: your lower body. And let's say you weigh seventy kilos
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Speaker 1: and then you do ten squats. Great, and then eventually
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Speaker 1: that becomes easy. So I come up behind you and
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Speaker 1: I give you I put my hands on your shoulders
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Speaker 1: and I press down. I'm adding ten kilos. Now you're
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Speaker 1: not doing a body weight squat, you're doing a body
11:01
Speaker 1: weight plus ten, and then that's easier. I push harder.
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Speaker 1: Over time, I'm pushing down thirty kiloads of pressure. So
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Speaker 1: you're now doing a thirty kilo plus body weight squad. Now,
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Speaker 1: over time, this is a very laborious way to do this,
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Speaker 1: but I'm just sharing with you the way that things are,
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Speaker 1: the way that muscles adapt to force and to stress. Right,
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Speaker 1: So when I'm on the ground and I'm doing a
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Speaker 1: push up, where I'm doing a body weight thing, So
11:35
Speaker 1: let's say that's for me. I'm at Let's say I'm
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Speaker 1: quite strong and I do ten push ups and it's easy.
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Speaker 1: So now what I do is I go, well, that's easy.
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Speaker 1: How can I make that harder? Because the idea of
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Speaker 1: training is we want it to be progressive, and we
11:50
Speaker 1: want it to be varied, and we want there to
11:53
Speaker 1: be some kind of increased resistance or intensity so that
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Speaker 1: our muscles or or our cardiovascular system adapt. And we
12:03
Speaker 1: might be trying to build strength, or we might be
12:05
Speaker 1: trying to build cardiovascular fitness, or we might be trying
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Speaker 1: to build range of movement or flexibility, whatever fitness variable
12:13
Speaker 1: it is. But when we know what we are doing
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Speaker 1: with our body, this is my point. When we know
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Speaker 1: what we are doing and we stimulate our body the
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Speaker 1: right way based on the kind of result we want
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Speaker 1: to produce, then our body is just a really almost
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Speaker 1: like an unwilling passenger on this journey that you are
12:35
Speaker 1: taking it on. If you do the right thing the
12:38
Speaker 1: right way, your body can't help but build muscle, because
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Speaker 1: that's what bodies do. Given all the right variables and stimuli.
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Speaker 1: You can't help but lose weight if you do the
12:50
Speaker 1: right things the right way. And of course there's a
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Speaker 1: few other variables that can make it complicated. We understand that.
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Speaker 1: But you can't help but increase your cardio vascular fitness
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Speaker 1: if you stimulate your respiratory system and cardiovascular system the
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Speaker 1: right way consistently. Right, so we don't need a million
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Speaker 1: dollars equipment, but we really need to understand our body. Now.
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Speaker 1: My observation is that now I'm going to say this clearly,
13:23
Speaker 1: because people misinterpret what I'm saying is that most people
13:27
Speaker 1: don't train hard enough. Now. I don't think people need
13:32
Speaker 1: to train like maniacs. In fact, I would suggest the opposite.
13:37
Speaker 1: I think we should train strategically and intelligently, and when
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Speaker 1: our body is ready, when we've got a good training base,
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Speaker 1: we train as intensely as we can while being safe.
13:54
Speaker 1: While being safe, because what we are trying to do
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Speaker 1: is we are trying to either, let's say, and terms
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Speaker 1: of strength, build strength or maintain strength. We're trying to
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Speaker 1: build fitness, cardiovascular fitness or maintain it. We're trying to
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Speaker 1: build flexibility or maintain it. But in order to build
14:11
Speaker 1: or maintain, we need to be working a level which
14:14
Speaker 1: will provide the right kind of stimulus to create the
14:17
Speaker 1: result that we want. For most of you listening to this,
14:20
Speaker 1: I would guess I could be wrong, but I think
14:23
Speaker 1: for most of you you would like to be a
14:26
Speaker 1: bit stronger, maybe have a bit more muscle, maybe have
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Speaker 1: a little bit more cardiovascular fitness, maybe maybe not be
14:34
Speaker 1: a little bit more flexible, maybe have less back pain,
14:41
Speaker 1: maybe maybe have lower blood pressure, maybe have better posture,
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Speaker 1: maybe a whole range of things, a whole range of things.
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Speaker 1: And the way that we do that is we create
14:50
Speaker 1: a protocol that we just keep doing. The truth is
14:55
Speaker 1: when it comes to when I say truth, I'm going
14:58
Speaker 1: to say my truth, my observation might experience. But also
15:01
Speaker 1: remember that my experience is over four decades working in
15:05
Speaker 1: this space, so I think it's not insignificant. Of course,
15:08
Speaker 1: I'm not infallible, I'm no guru, but I've literally worked
15:12
Speaker 1: with tens of thousands of people. My observation in the
15:15
Speaker 1: experience is that most people don't train at a level
15:20
Speaker 1: which is anywhere near exploring and exploiting their physiological potential. Again,
15:29
Speaker 1: we don't be reckless, we don't be emotional, we don't
15:33
Speaker 1: do silly things. But bodies are fucking amazing when we
15:38
Speaker 1: do the right thing the right way. I recently also
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Speaker 1: I put this on Instagram. If you scroll back, not
15:45
Speaker 1: too far as I record this. Like I said, it's
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Speaker 1: twelfth November, so sometime early in November, maybe late October.
15:51
Speaker 1: But recently I put up a post of two of
15:54
Speaker 1: my friends, a couple, and Ian, I should say, and
15:58
Speaker 1: Jan Fraser, who some of you are familiar with. Jan
16:01
Speaker 1: is eighty four years old. Ian is eighty six years old.
16:05
Speaker 1: And Jan did fifteen body eight push ups hands and feet,
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Speaker 1: proper push ups, not from the knees, not half push ups,
16:13
Speaker 1: not modified push ups. And Ian her husband did I
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Speaker 1: think it was fourteen or fifteen four push ups. He's
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Speaker 1: eighty six, Like I said, he does full chin ups.
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Speaker 1: Yesterday at the gym, Jan was in the gym. I
16:25
Speaker 1: helped her with a little bit of stuff and she's
16:28
Speaker 1: doing one arm rows so each arm she's doing fifteen
16:32
Speaker 1: kilo one arm rows for like fifteen odd reps, perfect form.
16:37
Speaker 1: To give you a perspective or a comparison, Firstly, most
16:41
Speaker 1: eighty four year old ladies are not doing one arm rows,
16:43
Speaker 1: which is a bit sad. Hopefully hopefully that changes. But
16:51
Speaker 1: most most the average female I guess in the gym
16:55
Speaker 1: of any age thirty forty fifty that I would see
16:59
Speaker 1: doing that. Again, what I see, I'm saying average, not
17:02
Speaker 1: all would be doing one arm rows with something between
17:06
Speaker 1: seven and twelve and a half kilos. And we've got
17:08
Speaker 1: an eighty four year old doing them in there with
17:10
Speaker 1: fifteen kilos easily, and I would think she could probably
17:13
Speaker 1: do twenty kilo one arm rows in a pinch if
17:17
Speaker 1: she had to for six to eight reps. My point
17:20
Speaker 1: is bodies are fucking adaptable. But they've been doing that
17:24
Speaker 1: for a long time. But nonetheless, what we see is
17:27
Speaker 1: when we do something well, and we have a lifestyle
17:31
Speaker 1: and habits and patterns and behaviors and rituals that support health, sleep,
17:38
Speaker 1: a great nutrition, supplements, perhaps managing emotions and mind and
17:45
Speaker 1: creating just creating a protocol or an operating system that
17:49
Speaker 1: is reflective of how we want to be, who we
17:53
Speaker 1: want to be, what health state we want to be in.
17:57
Speaker 1: Then some fucking amazing things can happen. But truly, the
18:02
Speaker 1: bulk of the population when it comes to exercise, either
18:05
Speaker 1: don't exercise. And what I mean is consistently exercise, methodically, strategically,
18:12
Speaker 1: intelligently move their body in a way to create a
18:17
Speaker 1: better outcome, a more functional, more operational, healthier, fitter, stronger body.
18:24
Speaker 1: Most people don't do it. They don't. Most people don't
18:29
Speaker 1: follow something strategic and consistent. A lot of people start
18:34
Speaker 1: and stop, a lot of people never start. And for me,
18:40
Speaker 1: this is a problem, not because I'm a gym guy
18:42
Speaker 1: or an exercise scientist. This is a problem because all
18:45
Speaker 1: of us humans have a body, one body. We can't
18:47
Speaker 1: get a new one. And I know I bang on
18:50
Speaker 1: about this, but I've just watched way too many people
18:53
Speaker 1: who could have presented, prevented, could have prevented sickness and
18:58
Speaker 1: injury and disc function, not do that because for a
19:03
Speaker 1: range of reasons, they had habits and behaviors and thinking
19:07
Speaker 1: which was essentially a form of self sabotage. And then
19:10
Speaker 1: they get to a point in their life where their
19:12
Speaker 1: body's fucked or close to fucked, or temporarily fucked, and
19:16
Speaker 1: then at the age of whatever, they try to reverse
19:21
Speaker 1: some of what they've done. And while I understand that,
19:25
Speaker 1: and it's always good to, you know, to try to
19:29
Speaker 1: put the brakes on and to try to turn it around,
19:31
Speaker 1: of course, but a much better protocol is, let's not
19:35
Speaker 1: wait for shit to break. Let's not wait for that.
19:38
Speaker 1: Let's not wait another five years. So a few other
19:43
Speaker 1: thoughts I want to share. So when I talk about
19:47
Speaker 1: training intensely, like I said, I'm not training. I'm not
19:49
Speaker 1: talking about training like a crazy person. I'm just talking
19:53
Speaker 1: about training with enough intensity to produce the right kind
19:57
Speaker 1: of result that we want. So when I go into
19:59
Speaker 1: the gym with my sixty one year old back and
20:01
Speaker 1: sixty one year old shoulders and joints and forty six
20:05
Speaker 1: years of working out from when I'm forty seven. Shit,
20:09
Speaker 1: i was fourteen when I started working out with weights,
20:12
Speaker 1: so forty seven years of training under my belt, there's
20:15
Speaker 1: quite a few things that I can't do. There's quite
20:17
Speaker 1: a few injury issues that I need to navigate. But
20:22
Speaker 1: what I do do is with the ability I have,
20:27
Speaker 1: the capacity I have, the body I have I do
20:29
Speaker 1: as well as I can every day. Nothing reckless, nothing stupid,
20:34
Speaker 1: but I do everything that I can to stay strong
20:37
Speaker 1: and fit and healthy and operational. And I don't take
20:41
Speaker 1: a short cut and I don't take the easy option.
20:44
Speaker 1: While still being sensible and logical about how I go
20:47
Speaker 1: about it, I would suggest you do the same. I
20:52
Speaker 1: think that people think also that you know you need
20:56
Speaker 1: to one. As I've said, you don't need to be
20:58
Speaker 1: in a gym. I do prefer gyms just because they
21:02
Speaker 1: have a lot of different resources, and some people are like,
21:05
Speaker 1: I'm not a gym person. In fact, I just finished
21:08
Speaker 1: a ten week program. I don't think she'd mind me
21:12
Speaker 1: mentioning this, but there was a lady in the group,
21:14
Speaker 1: her name's Mel who, in her own words, needed to
21:17
Speaker 1: you know, lose lose some weight, get in shape, get
21:20
Speaker 1: some fitness, and you know, change a lot of things
21:24
Speaker 1: about her health and the way that she went about
21:27
Speaker 1: maintaining that. And you know what was interesting was in
21:32
Speaker 1: week one we had a bit of a small group
21:34
Speaker 1: seventeen people. We had a bit of online a bit
21:37
Speaker 1: of an open dialogue, and one of the things to
21:39
Speaker 1: come out was that, you know, she wasn't a fan
21:41
Speaker 1: of gym's and she was a bit intimidated in all
21:43
Speaker 1: of these things, which many people are. Last night, like
21:46
Speaker 1: I said, it's Tuesday. As I record, last night was
21:49
Speaker 1: the tenth session and final session week ten. And she's
21:54
Speaker 1: now been a member of the gym for about eight weeks.
21:57
Speaker 1: She's lost a bunch of weight, her confidence has gone
21:59
Speaker 1: through the roof. She actually likes going there. People talk
22:02
Speaker 1: to her, it's enjoyable. She's met a few people who
22:06
Speaker 1: are supporting her. And what's really changed is her thinking, Yes,
22:12
Speaker 1: her body's changing and all of these things. But she
22:15
Speaker 1: had a story about why the gym was not the place,
22:19
Speaker 1: And look, I don't think gyms are for everyone. But
22:23
Speaker 1: I also want to say to those of you who
22:24
Speaker 1: think gym's not for me, I'm not a gym person.
22:28
Speaker 1: You don't have to be a gym person. I'm not
22:31
Speaker 1: suggesting be a gym person. I'm saying it has never
22:36
Speaker 1: been easier than it is right now in twenty twenty four,
22:40
Speaker 1: to have access to some fucking incredible resources for very
22:45
Speaker 1: little money about two dollars a day depending on what
22:49
Speaker 1: gym you join and what kind of membership you have.
22:54
Speaker 1: But you know, the gym that I go to. I'll
22:56
Speaker 1: give them a shout out because they just do a
22:58
Speaker 1: good job and I pay. I don't I'm not sponsored
23:01
Speaker 1: by them. I pay for membership. I think it costs
23:04
Speaker 1: me two bucks a day, and that's Snap Fitness. Okay,
23:09
Speaker 1: But do I think you should join Snap or you
23:11
Speaker 1: should join you know, any other particular franchise. Not necessarily.
23:18
Speaker 1: I'm happy with Snap. They've been good for me. But
23:21
Speaker 1: the bottom line is we just need to have access
23:24
Speaker 1: to something where it's going to make it easy to
23:25
Speaker 1: do what we want to do. Now if you don't
23:27
Speaker 1: want to do that, or you can't do that, as
23:29
Speaker 1: I've already explained to you, not necessary, but really understanding
23:33
Speaker 1: that our body is this kind of a biological spacesuit
23:38
Speaker 1: that we get around, you know, in for eighty years
23:41
Speaker 1: or so, and it really needs it really needs looking after,
23:46
Speaker 1: and it needs us to be proactive, not reactive. The
23:50
Speaker 1: good news is we don't need to train, you know,
23:56
Speaker 1: two hours a day like if for example, and again
24:00
Speaker 1: this is not a recommendation, this is a just for example,
24:04
Speaker 1: the average person who doesn't lift weights. Let's say I
24:07
Speaker 1: go and pluck a fifty year old lady and a
24:09
Speaker 1: fifty year old man who don't do anything proactively to
24:13
Speaker 1: stay strong. I go and get them. I have a
24:18
Speaker 1: chat with them, I do an assessment all that, I
24:20
Speaker 1: write them a program, and let's say every second day,
24:24
Speaker 1: every second day, not every day, but every second day,
24:28
Speaker 1: they do twenty to thirty minutes of strength training. Now
24:31
Speaker 1: they do it really well, really well. It's progressive, it's
24:36
Speaker 1: appropriate for where they're at, it's the right program for
24:39
Speaker 1: their body, and they do it forever. That is, it
24:45
Speaker 1: just becomes part of their operating system, and they are
24:47
Speaker 1: doing that forever well. All things being equal, and if
24:51
Speaker 1: those two are somewhat typical, in one hundred days from now,
24:56
Speaker 1: which would be fifty workouts from now, they will be
25:00
Speaker 1: significantly different. Their bone density will have changed. They will
25:06
Speaker 1: have more muscle, more functional muscle. They will be stronger.
25:09
Speaker 1: They'll be able to get in and out of cars
25:11
Speaker 1: and chairs more easily. Things that we call ADL's activities
25:15
Speaker 1: of daily living will happen more easily. They will literally
25:18
Speaker 1: be stronger. There the biochemistry of their brain will be changing,
25:23
Speaker 1: because it produces biochemical changes in the brain. When we
25:27
Speaker 1: do strength work. They might feel better, they might be
25:30
Speaker 1: more motivated, they might have overall better energy and so on.
25:34
Speaker 1: And I'm talking about twenty or thirty minutes every second day. Now,
25:38
Speaker 1: is that my recommended protocol? No, But I'm just giving
25:41
Speaker 1: you an example of what can happen. What You are
25:44
Speaker 1: better off to do some strength training every second day
25:47
Speaker 1: than to go nuts for two hours a day for
25:49
Speaker 1: two weeks like some people do. You don't need to
25:53
Speaker 1: do amount. There's fourteen hundred and forty minutes in a day,
25:56
Speaker 1: fourteen hundred and forty minutes. What if you put aside
25:59
Speaker 1: fourteen hundred of those minutes and you did forty minutes
26:02
Speaker 1: a day on average, not of strength training, but just
26:05
Speaker 1: of consciously moving your body. It might be strength training.
26:09
Speaker 1: It might be stretching. It might be out walking in
26:12
Speaker 1: bare feet on the grass. It might be jogging up
26:16
Speaker 1: a hill and walking down. It might be some stair walking.
26:19
Speaker 1: It might be soft sandwalking. It might be riding an
26:22
Speaker 1: indoor bike or an outdoor bike. It might be sitting
26:24
Speaker 1: on a rower. It might be climbing some rocks. It
26:27
Speaker 1: might be throwing a frisbee with your kids or grandkids.
26:30
Speaker 1: It doesn't matter. But imagine if every day you consciously
26:34
Speaker 1: did forty minute not when you felt like it, not
26:37
Speaker 1: when it was convenient, not when the birds were singing
26:40
Speaker 1: and the bees were buzzing and the sun was shining.
26:41
Speaker 1: But imagine if every day of your life you spent
26:45
Speaker 1: forty of the fourteen hundred and forty that you have,
26:48
Speaker 1: you'd spent fourteen minutes consciously doing something that is good
26:53
Speaker 1: for your body. When you're not motivated, when you're not
26:56
Speaker 1: into it, when it's not fun, when it's not convenient,
26:59
Speaker 1: you just fucking didn't. There's a big chance that you
27:02
Speaker 1: will live longer and better. Obviously, I can't guarantee that,
27:06
Speaker 1: nobody can, because there are a myriad of variables. But
27:11
Speaker 1: as if you trust me, and most of you do
27:13
Speaker 1: trust me, I'm telling you that, based on my data
27:16
Speaker 1: and my work and my observation and my personal experience,
27:20
Speaker 1: there's a fair chance that you're going to live longer
27:23
Speaker 1: and stronger and better than if you did not do that.
27:27
Speaker 1: If you did not do that. I don't think this
27:30
Speaker 1: needs to be clearly I haven't planned this chat on freestyling,
27:34
Speaker 1: but I don't think this needs to be something that's
27:36
Speaker 1: going to turn your life upside down. I don't think
27:41
Speaker 1: there needs to be a major revolution. I don't think
27:44
Speaker 1: you need to become a gym bunny or a gym junkie.
27:47
Speaker 1: I don't think you need to become that person. I
27:52
Speaker 1: just think it is important that, especially in twenty twenty four,
27:57
Speaker 1: as life is becoming increasingly more sedentary, we are, without
28:05
Speaker 1: doubt we rather sit down generation. In general terms, we
28:10
Speaker 1: move less than ever, we stand less than ever, We
28:15
Speaker 1: expend less calories than our grandparents did. Typically, not everyone,
28:22
Speaker 1: of course, but typically if you're a landscape gardener, excuse
28:26
Speaker 1: what I'm saying, but if you are one of the
28:29
Speaker 1: many that spends a lot of your time either in
28:33
Speaker 1: front of a computer or in an office, or on
28:38
Speaker 1: a couch or in a bed, or sitting in a car,
28:41
Speaker 1: or sitting on a train or whatever, then then maybe
28:47
Speaker 1: the best thing that you can do, maybe the best
28:49
Speaker 1: thing you can do, the best strategy, and not just
28:51
Speaker 1: for physical health but mental health. You know, exercise might
28:55
Speaker 1: very possibly be the best mental health tool or resource available.
29:02
Speaker 1: We unequivocally absolutely know that done the right way, exercise
29:06
Speaker 1: can reduce stress and anxiety. And I know that's not
29:09
Speaker 1: a fucking breakthrough. I know that you know that, but
29:12
Speaker 1: how many times have you I'm sure you've done at
29:15
Speaker 1: some stage in your life where you've gone and done something.
29:19
Speaker 1: You know. It might have been a swim in the ocean,
29:21
Speaker 1: it might have been a jog that you did. It
29:23
Speaker 1: might have been and you went, fuck, how good do
29:25
Speaker 1: I feel? How good do I feel? Right? Well, of course,
29:31
Speaker 1: because you're producing dopamine and then doorphins, and you're changing
29:34
Speaker 1: the biochemistry of your body. And not only are you
29:37
Speaker 1: doing something good for your joints and ligaments and tendons
29:40
Speaker 1: and muscles and cardiovascular and respiratory system, but you're also
29:44
Speaker 1: doing something that makes you feel fucking great biochemically, like
29:49
Speaker 1: you're just lighting up your brain like a Christmas tree
29:51
Speaker 1: by doing this great shit, And so why wouldn't we
29:55
Speaker 1: do that? So I'll hand it over to you. I
29:59
Speaker 1: hope you've got something out of that.