What a family welcome to episode, 171 of the
genius side.
What's going on everybody? Hope this episode of the show finds you. Well, happy Wednesday. I'm so psyched. It's another
episode of the show which means that we get to hang out and on this
episode in particular. I'm so excited to welcome back for.
I think it's like the third time, my good friend
and legend in the fitness space of more than 20 years, Sal de Stefano Sal, wrote a book and it is phenomenal.
Going to be celebrating that over the next hour and some odd minutes. If you're not familiar with cells work, he is one of the co-hosts of Mind pump radio and mind pump TV, one of my favorite Fitness, podcasts shout-out to his co-host. Adam and Justin, they're amazing. And now Sal can finally add author to his resume with the publication of his first book, the resistance training, Revolution the no cardio way to burn fat and age, proof your body and only 60 Minutes a week. How's that for value proposition? Uh,
In today's episode
sell shares. How the health and wellness Paradigm pushed by the fitness industry for.
So long has really done more harm than
good. He explains why he considers resistance training optimal for weight loss, and combating health issues associated with the modern lifestyle, including Alzheimer's related, dementia. And insulin resistance, we talked about how to push past weight loss, plateaus, which many of you guys have asked me about, we talk about how to drop fat and to boost your body's metabolism. So that you're burning fat,
You're just sitting on the couch or sleeping for that matter. And we talked about the really simple hacks that cell uses to stay on track. Even when faced with dietary Temptation, I know you guys are going to relate so much to this episode. I'm so sorry for you to listen to it. One of the best things about sales approach is his ability to just lay out Raw Fitness, truth, that will show you what works and what doesn't
straightforward with no BS. You
know, that will cosign on that before
we get started, you guys must know
that there are a lot of things that sell and I agree on, but number one is our love for Paleo
We meat sticks, paleo Valley meat. Sticks are so easy and so delicious. They're literally grab and go and that's why they're hit with both the Mind pump and the genius Life Family. Paleo Valley meat sticks are the only beef sticks in the USA made from 100% grass-fed grass-finished, beef
and organic spices that are
naturally fermented flavors range from jalapeno to summer, sausage to the OG original and in case you're wondering, I'm still team Teriyaki but what can I say? I like them all. I highly suggest heading over to paleo valley.com
Max and you'll get to save fifteen percent.
Off of your order. Again, that is Paleo valley.com Max and you'll get to say, 15% off of my favorite meat sticks and go-to snack again, paleo valley.com, /, Max and try out a variety pack.
Also, just another heads up that you might hear
cell and I discuss this epic facial serum that we've both been using its calderas. The good serum called. Your Labs is the only men's skincare line certified by made safe Eco, cert Peta, and leaping bunny called our Labs offers, a non-toxic
Serum made 100% from Plants. I was sold and the fact that the guys from mind pump use it. Oh man, they're all so dreamy. And if it's good enough for their skincare routine, it is good enough for mine conveniently. The good is for all skin types. It's so easy to use. So, whether you're trying to improve your skin care
routine or you want to help the man in your life improve his, I can't
recommend Caldera lab enough to try them out and to read more about the product. All you got to do is head to Caldera lab.com Max and
Old cald, Ral a b.com Max or use discount code Max at checkout for a
special offer for the genius live audience. You're going to get 20%
off of your first purchase of the good again, that is Caldera. Cald Ral, a b.com Max for 20% off. All right
guys, thank you so much for showing our sponsors. Some love with all that said,
let's boogie down right into episode 171 with the legend that is Sal. Di Stefano. Here we go. Sal di Stefano. What up? Hey, how you doing, man?
Dude, I'm so happy to
have you here. Thanks, but real quick, before we get started, why does your face always look younger? Every time I see you. It's like you're going
backwards. You know. I chalk it up to healthy diet, lots of exercise sweating regularly. And I've been using this. This Caldera
Caldera, we work with them serum. Yeah, it's
legit. I used it before I go to bed at night, I slather it on my face, put my head against the pillow, I wake up and I feel like I've it's working. Reverse the clock.
Yeah, it's working. I ten years, you know what? Adam uses it because he's got dry skin. I have
oily ish skin. I thought it would make my skin oilier, but it actually balanced it out. So,
but I don't look as good as you but I think you started it a better place.
I'm also about 15 years younger. And are you really know it looks that way? Well, I think we're about the same age, probably, I'm 42. You're much more advanced in life generally than I am because I have kids even got kids.
I would say you're probably more emotionally evolved, you know, I but yeah but I think we're in the same vicinity. Yeah, you know, and that's sort of like not quite midlife, definitely post quarter life. I have you don't have a five month old at home now it's amazing. A baby. Hit the reset button. So
not getting much sleep, but I'm having a good
time. That's awesome. Yeah, yeah, you were, you were expecting the last time we hung out, right? Yeah.
I was so that was like yeah. The last time we hung out I was like six months ago. Hmm. Wow. So this is number 2 for you right now. Number three, number
three. Yeah. So I have a 15 year old an 11 year old and then now is a five-month-old
so, so great. It is, it is really awesome. I love I love being a dad. Is my favorite thing in the world. Does anything change after the third? Because I know, like, after the first, that's a big shift in terms of your perspective, that's got to be a big shift in terms of your perspective on just like life.
Well, you know, it's interesting when I
I had my kids. I remember my mom saying how much better it was to be a grandmother than it was to be a mother. And I remember I asked her. So what do you mean by that? She says, well, when you have your kids, you're like you're worried, you're working and I need to take care of all these things and then they grow up and you're like, wow, I missed so much. I wish I could do that again. And so then when you had she had grandkids, she was just more present, more calm. And I kind of feel like that with my my baby because my besides him, my daughter's 11,
And so I have 11 years, so I'm so much more present so much more calm than I was with the
first two. So it is a different experience. Well, you probably you proved, you become a lot more aware totally of how fast time flies.
It's so fast, it's crazy, especially with kids
because they change so
quickly. I mean, my five month, you know, five months ago my son was like a total newborn now he's like a baby and that's in a five-month period and it just keeps doing that until they
They're
like in their 20s. Wow, that's really crazy. That's insane. What about how have you been, like feeding your your newborn? Like what's that? What's that? Like for you? Because I know you're obviously nutrition expert. We're going to talk about that but but yeah, that's got to be new territory for you.
Yeah. So, it's entirely breast milk, but we're starting to find foods to introduce. We found a great company. In fact, I talked to you about this company. I like their Foods Serenity kids, and I like it because it's based on a
He's actual digestion
like how they digest, the enzymes that they have. So like, for example, we often give infants starches as some of their first foods but they actually break down meets better than starches proteins and fats so like pureed meats or you know, fats. Avocados are probably better for
infants so those are some of the foods that were
starting to introduce and he's he loves it. So
super interesting, I became aware of Serenity kids. When my friend Kelly Levesque is a huge
Fan of theirs. I think she's like an investor in a company to, but I like that they were going to I think we're going to the founders on the show, they take a more meat-centric healthy fat Centric approach than a lot of these juices or whatever. Like meal pouches that are often sold to Children, which I went to the supermarket recently to just do a little bit of a comparison before because before I'm gonna get the founders on my podcast, want to make sure that the product is actually good. So even though I don't have kids myself, I did it a little brief little assessment of what's out there in the market. And I was noticing that a lot.
Of the meal pouches that are that are currently available for, for infants, it's basically like feeding your child Jamba Juice. Yeah.
Well, it's a lot of sugar. It's a lot of fruit, which some fruits. Okay. But it just doesn't seem very balanced and you know, what's the fastest thing that's growing on an infant their brain. It's like incredible rug need a lot of fat to do that. And then, of course, proteins for the body in carbohydrates aren't essential. It's okay to have some, but they don't really even create the enzymes at that.
Age to break those down. So there so it's actually healthier. I mean, if you think about it from an evolutionary standpoint, we probably, you know, chewed up meat and then spit it into our babies
mouths and that's how we fed them by the
way. That's why they think you ever see a really cute baby and you grit your teeth. You get that are so cute, right. They think that that's where it comes from. Is that that we chewed food and would give it to the baby kind of creating baby food for them. No
way. Yeah, I actually looked that up because I
That it's like a really strong instinct when I, when I see a cute baby like grit my teeth, I'm just gonna squeeze the hell. I gotta go, that's
amazing. Yeah, I do that when I see my cat but that's probably a different that's probably not the same anymore. The roots of the same, I'm sure the roots. Yeah, maybe it's your baby. Yeah, she's my baby. But I what I what I appreciate about this or any kids that they're, it's a meat-centric and all the meat that they incorporate saw, like grass-fed. Yeah. And it's a bone broth base too much higher in protein and healthy fats and anything that I've seen. Yep,
no, no commercial.
Like no affiliation affiliation with the company, but I just like, you know, it's the kind of food that I would probably feed my kid. Yeah, so we just started introducing him to some of the stuff and so far so good. He seems to love it so it's on. Yeah, it's awesome. Well, you're down here in LA to talk to me about your new book, dude, I'm so excited for this book. The resistance training, Revolution the no cardio way to burn fat and age. Proof your body and only 60 Minutes a week and I've endorsed the back of the book. He did. Thank you so much for asking
Do that boy. Thank you for doing that. You got to be kidding me. Well, I mean, you're just, you're one of my favorite people in the space. If not, if not my favorite person in the space, I mean, of course, you know. Shout out to Adam Justin. Love those guys, too. But I just, you know, you're so reasonable. I think in your recommendations and what you bring under the the hood is you know, you've got years of experience as a personal trainer, obviously your brilliant guy, you're super smart but you also you don't lose sight of the big picture and that is that we all want to
age better live longer, increase our health spans and those are all baked into the recommendations that you
make. Yes. There's a there's a huge advantage that you get from working with everyday regular people for two decades. So I worked with. I didn't rain lots of Hardcore athletes. I had some, I didn't train super Extreme Fitness Fanatics. I had some clients like that to most of my clients were everyday, regular average people looking to improve their health, their Fitness, lose some weight, you know?
The longevity and mobility and I did that for a very, very long time and I it was a deep passion of mine and so what you learned through that process and this is this is really an advantage that you get from doing this. When you, especially when you compare yourself to researchers, or people who look at studies, is that you learn how to communicate, what's important in the right way? So to give you an example, if somebody said, hey, what's the best form of cardio to burn calories for me? A researcher will look to the
Form of cardio that burns the most calories and say, oh, you should run. Now, a trainer like myself who's worked with people for so long, I'm going to ask him another question. Say well, which one do you like the most? And that's based off of experience. I know, it doesn't matter what form of exercise. I recommend to you the one that you like, is the one that you'd be most consistent at and that goes for all the advice that we talked about, and that we give people is that, you know, is this really going to work? Can I communicate it in a way that it can be effective? And does this fit the
Context of this person's life and their goals like is the advice. I'm going to give them really going to work forever, not just in the short term because we have a big problem in the, in the fitness space, in the health space, in which you know, we don't have a weight loss problem. People lose weight all the time. The problem we have is keeping it off. The problem we have is that that maintenance and it's not because people lack discipline, it's not because people are lazy, but rather because the way that we've been selling Fitness the way we've been communicating, it is just
It's not it doesn't work. It doesn't work for people unless you're a fitness Fanatic in which case you probably become, you know, a personal trainer like me. So that's a lot of what I talked about in this book to give you another example. The the fitness Paradigm that the fitness industry has been promoting for so long is the wrong Paradigm, it's so wrong and it's done so much damage. It's it hasn't done anything to solve the problems that the fitness industry actually has a solution to solve.
If you look at the, The Chronic health issues that we, you know, can suffer from obesity, and then, of course, all the diseases and chronic illnesses that come from obesity, diabetes, you know, dementia. Alzheimer's, you know, bone weakening so osteoporosis. These are all chronic things that are exploding and that actually threatened to bankrupt our societies. If any industry at all, has the answers to solve thats the fitness and health industry. The problem is we've been promoting this
This Paradigm that's totally false. And the Paradigm is this is in order to lose weight it, which would improve your health because obesity is one of the big problems in order to do that, you just need to burn more calories, you take in, or to put it differently taking less calories than you burn. Now, from that and that's, that's true. There's truth there, right? You have that has to happen to refer you to to lose body fat. And through that process, you become healthier, there's less inflammation. I mean in a in that type of a
A scenario sugar, although still not necessarily good for you. It's much better for you when you have that context and so, that's definitely very true. The problem is we've looked at exercise as this calorie burning part of the formula. So, okay, diet, okay, we'll talk about that. But exercise will exercise burns calories. So let's just pick the form of exercise that burns. The most calories, that makes sense. The problem with that is that actually isn't
Work that way. There's a couple reasons why one is that the body adapts to exercise. In fact, that's one of that's what you really want to focus on. You do want to focus on what's Happening while you workout, you want to focus on? How does this work out? Or how does this exercise teach my body or tell my body to change and adapt? And then what does that mean? Right? So we've been looking at it as how many calories does this form of exercise burn. Pick the one that burns the mouse. And so for a long time now for decades, now when talking about
Be City or studying obesity, or studying exercise, as a way to solve some of our problems. We've always picked the calorie-burning forms of exercise which typically our cardiovascular forms of exercise. Now, cardiovascular exercise does burn a lot of calories during the time that you're performing it, but the adaptations that it triggers actually create a situation in which it makes fat loss harder. Like later longer down the road and it's hard to maintain very hard to maintain its very
Emmanuel way of getting what you want. Not to mention, people don't want to exercise every single day. I mean, here's the truth after having trained, you know, hundreds of thousands of people by proxy. Peep the average person we can expect realistically, this is the truth about two days, maybe three days a week of exercise if we're talking long-term, you know, for talking like my aunt or my mom or my uncle not like me or you or you're looking at about two or three days a week is about as far as we're concerned.
Yet, it's just not we're not going to get people working out, five, six. Seven days a week is not going to happen. So what can we do two or three days a week to really impact Us in the most effective way possible? Cardiovascular exercise a terrible approach with that. Yes, it burns calories, but it doesn't burn as much as you think, you know, an hour of hard cardio might burn 500 calories, while you do that twice a week, that's a thousand
calories over a whole week,
not much not to mention. I mean, obviously it's easy to eat a thousand calories, and I can eat that in five minutes, not to mention.
The adaptations that cardiovascular exercise causes in the body actually teach my body to burn less calories. It's teaching my body to become efficient with calorie burn because cardiovascular activity doesn't require much strength. So we don't need much strength to do this. We're burning a lot of calories. While we're doing it. Let's reduce muscle. Because that actually makes us more efficient and effective at doing this activity, which is why, when you look at like long-distance Runners, they have very little
So on their bodies, their bodies essentially have turned into these very efficient calorie machines which in the context of modern life, you don't want that. Now if we were a thousand years ago and food was very scarce, like I want my body to burn very little calories but I want my body to burn a lot of calories because I mean food is everywhere, right? So understanding that like what form of exercise teaches my body to burn more calories? What form of exercise?
Or size directly through the adaptation process, because the adaptation process continues with exercise, through the adaptation process, what form of exercise, directly, combats, all those, all these, these modern health issues that we're all going to be running into. And when you look at it that way, there's one form of exercise that stands Head and Shoulders Above the Rest, and that's resistance training, ding. Ding, ding resistance training is superior for those things. Number one, it tells your body. You need to
Strong, you need to have muscle, muscle is very metabolically active, it burns more calories. So now that rather than me exercising all the time to burn more calories, I could just sit here and burn more calories, I can essentially have a faster metabolism. It also, and this is, this is something that you're very knowledgeable about muscle is one of the best ways, to improve insulin sensitivity. It's one of the best ways in fact, studies show that having more muscle regardless of over,
All body mass so you could be obese, building, muscle, improves insulin, sensitivity strength, training or resistance. Training is the only form of exercise to date that has been shown to potentially stop the progression of dementia, and Alzheimer's, probably through that process of increasing, insulin sensitivity, and getting your body to utilize glucose or glycogen much more effectively because muscle does store some glycogen. It does utilize some of that glucose.
Again, another big problem solved or potentially solved with it resistance training. The best part is that it doesn't need to be done all the time. In fact, you know, I know this people lift weights, five days a week and try and quite a bit, takes a long time to even get your body to that point. Yeah, two days a week of traditional resistance training for the average person is plenty to give the kind of results and benefits that were talking about it. Also, there is no such thing as like permanent.
- results from exercise. Just doesn't work that way, right? You have to whatever you do to get in shape. You have to do to stay in shape. However, again, we're looking at like regular life, right? We can expect that the average person is going to miss workouts, miss a couple weeks because of vacation, maybe they get sick, maybe they lose kind of the momentum and they stop working out for a month. Okay. What form of exercise protects you? The longest in terms of a period of time that you're not engaging in it again, that's
Have you heard of the term muscle memory? Yeah, of course this is a very real thing thank God for most of its, right? If you've ever had a cast on your arm or your leg and you take that cast off, you know how small the muscle is and then how fast it builds like to give you another example. If it took me, 10 years to build 10 pounds of lean body mass and I lost it in a couple months
because I was
sick or whatever. I could gain that 10 pounds back within a couple months. So it might it might take me a year to gain it. The first time, I'll get it back. If I
Lose it afterwards, very, very quickly. And there's a whole there's a whole complicated explanation as to why it has to do with satellite cells. That really don't go away and but muscle memories are very real thing. So when you do resistance training and you stopped working out, first off the muscle gains, go away, much slower than the maybe the stamina gains, you may get from cardiovascular activity so it doesn't it doesn't go away quite as quickly but if it does, it comes back very fast. So there was a study that was done.
Recently where they took two groups of men. One group exercised every single week. Consistently the other group, exercised three weeks on one week off. Okay? So every every three weeks, they would take an entire week off and they were measuring their performance in their muscle. And as you would predict, every time they take a week off, they would dip a little bit and performance and maybe a little bit muscle, right? But at the end of this period of this whole study, know what they found were equal muscle and strength gains. So
Even though they took a week off, every three weeks, at the end of the this stuff 16-week study, they had built just as much strength and muscle as the other group. So it just, it just goes to show you the resilience that resistance training really provides your body and I can't think of a better time to utilize that, which is right now. So we always have to consider the context of things and any time a client would try to hire me and ask me questions, I would always have to understand your goals and how many days a week you can realistically.
Check out all the time and what are we working with? And what do you like and context is very, very important and when we understand the context of what's going on right now, it's it's resistance training other stuff. I cover in the book really is the the stigma on The Stereotype that is damaged. A lot of people's health because they don't even think to go do resistance training or strength training.
Hey guys I wanted to take a quick break from this episode to ask you a few important questions. Do you feel like nutrition is way too complicated and you're confused by what you
should and shouldn't be eating. Are you fed up with following fad diets? And not seeing the results that you want? And if you spend way too much money on fancy health foods and supplements at don't actually work. Well, if you answered yes, to any, of these questions, you're going to love what I have in the works. Launching on June 2nd. I'm bringing you the genius life VIP, where you can become a VIP member, and also become an expert in your own nutrition. I'm going to cut through all of the bias to BS. That you're constantly being fed. No pun intended and help you build a solid.
Solid nutrition foundation and actually put it into practice, no more confusion, no more fat or Fringe diets, no more wasting money because when you sign up, you're going to get exclusive content, shared with VIP members. Only unlimited access to me including to live chats, monthly genius life approved recipes, snack, ideas and healthy food hacks, a solid understanding of nutrition and practical ways to integrate better nutrition into your life. Monthly challenges to hold you accountable a community to lean on for support.
Port and a place to ask all of your nutrition questions and actually get them answered. If you're interested in joining head over to Max, Luca Veer.com founding member to join the wait list. Once you do, you'll be the first to be notified when you can actually become a genius live VIP founding member. I'll be offering a special price for founding members only that I'll never offer again. So be sure to join the waitlist to not miss out again. You can join the waitlist Now by heading over to Max luga Veer.com that's maxl you.
Gav ER, e.com founding member to join the wait list to become a genius. Life VIP founding member, it's going to be awesome. I promise, and I can't wait to see you there. And now, back to my chat with the tall dark and handsome SEL de Stefano. Yeah, what are some of the misconceptions that you would say to find that stigma? Like, what, what is that about? Yeah, so,
you know, resistant strains to make me big and bulky. This is really especially for women if I do resistance
trying to get big and bulky because that's that's false.
It's actually quite
Hard to build muscle also muscles very dense. So if you're watching this right now and you know, if I had if I could magically snap my fingers and make you lose five pounds of fat but gained 5 pounds of muscle. So your weight is the same on the scale, you'd actually be much smaller. You have a smaller waist, you have smaller legs to be much tighter and more compact. So muscles, very, very dense, doesn't take up much space. That's number and it gives you shape. This is what resistance training does. In fact years ago, when
Managed a big box gym that you have this trainer that work for me and she was 510. She loved to lift weights, very fit, very sculpted, very tone. She didn't look crazy or anything like that and she weighed about a hundred and forty pounds and I would call her into my office. Anytime I was talking to a potential member but was a woman who would always know. They would always express like I don't want to do weights because I don't want to get big.
I call this trainer in so I do like the on the intercom and attention, you know, staff, you know. So and so please come
Stiles office, she
would walk in and then I'd say, can you guess? And I'll give you 10 pounds, guess how much she weighs? And they would all say, I don't know, a hundred 510. Then we'd say, we get on the scale and they'd see she was a hundred and forty pounds. It will blow their minds because muscle, you don't look huge with a little bit of muscle on your body. You look tight and sculpted. So that's one of the big ones but I think I still
think women don't want to see a just they don't want to see a higher number on the
scale.
We got to get rid of the scales. Yeah, it's such a, yeah, I get how it's a metric. But by itself, it doesn't mean a whole lot. For example, I could cut my leg off and I lost weight. Not the kind of weight that I want to lose, right? Body composition is what matters. So we have BMI, for example, which BMI is correlated to, you know,
all these health
issues. But if we compared that to body fat percentage, we'd see a far more accurate measure, far, more accurate, really? It's about
Ah decomposition. I mean, I'm my body weight places me at a higher BMI but my body fat percentage is quite low. So that's what really, what we want to what we want to look at. So there's that and we can talk about the roots of that a little bit later, why that became the way it is. Then you have like, the old resistance training is going to make me stiff. It's going to, it's going to take away from my flexibility. This is also not true proper. Full range of motion resistance training is the best form of exercise.
Best form of exercise for improving functional flexibility. So what's functional flexibility? So flexibility on its own is just range of motion. So how far can I stretch my arm back? Okay. Functional flexibility is do I own that range of motion? Do I have strength in that range of motion? So to give you another example, a baby has tremendous flexibility. So like my five-month-old, I mean, I could take his foot and put it by his head and put it in the splits no problem.
Does that mean that he's stable? Does that mean his joints or safe? We'll know if I fight been his leg over and put a little load on them, probably dislocate one of his joints and injure
himself. So
functional flexibility is what you want. You want to have the kind of Mobility to where I can twist reach grab squat but I can do so with my own body weight or even with low to my kid jumps on me. Or if I go to grab something resistance, training provides us because when you're training and full range of motion, you're doing so with resistance and of course you have
Appropriately. So, you want to train with any range of motion that you own, but you can continue to challenge that range of motion and get better and better. And what you do is you start to own it. So now we have studies that actually show that for that kind of flexibility for mobility and for stability, resistance training is at least as good, but better usually better than the the typical stretching forms of exercise that we would attribute to good flexibility like yoga for example. So it's phenomenal for that. Here's another one.
For heart health you should do cardiovascular activity not resistance training. Okay this is actually false. We had now have studies that show that for heart health resistance training is actually Superior cardiovascular activities, good to. And by the way, I want to, I want to let everybody know that all forms of exercise. So long as they're done, appropriately have value. So I'm not saying don't do other forms of exercise, they all have value, all I'm saying is if you had to pick one,
Or you like the average person. Then resistance training is the one that you should make the Cornerstone of your routine is just going to give you the most bang for your buck. But again the study showed that when it came to heart health resistance training was Superior. And again it probably had to do with the fact that your insulin sensitivity is much better. Reduces inflammation and your body is slowly turning into kind of this fat burning machine. In fact, if you look at the as a trainer or anybody, anybody that's
And if you're watching this and you've worked in Jim's before you know what I'm talking about people who make cardiovascular activity, running cycling, whatever, the Cornerstone of the routine when they when they're looking for weight loss. Typically what they'll notice is they'll get this initial fast weight loss then this hard Plateau, right? So you know, I lost 10 pounds and then nothing. Now my metabolism has adapted things have slowed down in order to lose any more. Body fat now or wait, I should say I have to do more or cut my calories even more.
And by the way, studies confirm this, the weight that you do lose with that form of exercise, usually half muscle half body fat. So you actually not getting leaner you're just getting smaller yikes. So in other words, if you're if you lose 10 pounds and half as muscle, half as fact, body fat, percentage is actually stayed the same, I've actually seen people lose weight and their body fat percentage go up. Wow, because they lost more muscle than body fat. Remember, it's a percentage of your body weight. That's what's important.
Right. So, you know, I maybe lean at 210 pounds, but if you took my body fat and put it on a 5-foot person, it'd probably be a lot more because they have so much less body mass. So,
they're actually, exercising their way to being skinny fat. Absolutely, it's insane hundred percent. So,
so they'll notice this quick drop and then this hard Plateau. Now, with resistance training, you notice a slower weight loss but then it starts to snowball as the metabolism kicks in as things start to work.
You get the Snowball Effect and then you get to this point where you're doing it. Consistently for four five, six months and you're like this is weird. I'm eating more than I did before and I'm just getting leaner. And those are the kind of comments that I would get from clients that come to me. Like this is Salim eating more food. I'm getting leaner. I'm only working with you two days a week or three days a week. Like this is really strange like what's going on. Nearly all your metabolism is really, you know, kicking into gear. So so back to the heart health, it does a tremendous job.
For heart health. We talked about the brain, you want to our brain health. Again now we have studies that show that it's so far. Again, there's only form of exercise. Actually has halted what the things that happen that turn into Alzheimer's or dementia resistant strain and they think it has to do with the insulin sensitivity. In the way the body utilizes you know, like glucose. I know that some researchers refer to Alzheimer's and Dementia has Type 3 diabetes. That's shocking. Yeah, because of that, right? So there you go. So,
Oh, and there's so many more, I mean, bone health. This is very obvious, if you're building muscle, You're Building bone. There's no form of exercise that will stop or reverse osteopenia like resistance training. There's just nothing. Nothing like it brain health from a differs from a different standpoint, proprioceptive ability. Hmm. That's the that's knowing where my body is in space, right? Most forms of exercise are very repetitive. So if I run it's the same motion. If I walk, it's the same motion.
Cycle. If I resistance training is just there's an almost infinite number of movements and exercises and ways to position my body. It's not one of those types of workouts that I could just not think about while I'm doing, you're focused, you're there your present, you're placing your feet down, you're moving in a particular way with intention and control. And so, it really does develop those parts of the brain that have to do with body, awareness and balance, you know, better than other forms.
Forms of exercise and you know, part of the challenge has been that the studies on exercise that we've done. You know, now for the last four or five decades, the vast majority of them if it had to do with health, it was done with cardiovascular exercise, usually? Right? It was almost never done with resistance training. Why is that problem partially? Because resistance training really was relegated to weightlifting mmm and athletic performance. So if they did a study on,
Performance or strength, then you would sometimes see resistance training. But if it had to do with health like oh how does exercise improve blood pressure or blood lipid levels? Or how does exercise help with cognition? They almost never picked resistance training. So these other forms of exercise got all this amazing publicity through these studies resistance training, had, no studied, quick, pause, you guys. I want to let
you know that true nitrogen has offered an incredible discount for
our genius life audience. If you go to True nitrogen.com and use code Mac cell 10, you'll get to save 10% off of any three or more months supply of true. Nitrogen true knowledge and
helps to support tiny repair, enzymes that
work deep within your cells to help you recover from Lifestyles that are hard on the body, such as sleep, deprivation lack of exercise or poor diet, that's because true nitrogen promotes healthy cellular metabolism. Metabolism, can't speak, it's backed by clinical studies and Nobel Prize winners and has been
Studied by some of the world's leading scientific institutions. If you'd like some deeper scientific context, you can take a listen to episode 136 that I did with dr. Rudy tansy, or episode 143 that I did with dr. Charles Brenner to learn about all things, true, nitrogen, and NAD metabolism. It's a rabbit hole that I recommend at least dipping your toe little toe into. And again, true nitrogen has provided us with a code that is exclusive to our audience. Again, if you go to true nyugen.com
TR uni agen.com and use code, Mac, cell 10, you'll receive 10% off any three or more months Supply. That's Maxell 10 and this offer is live from now until the end of this month. So you've only got a few more days until the end of May 20. 21 turn ign.com could Max will tend to receive 10% off and get yo
NAD
flowing and it doesn't flow but you get my drift and I back to the remainder of my childhood cell. I also think like from a basic science standpoint, it's a lot easier to get an animal to do.
Cardiovascular original quote, unquote aerobic exercise than it is to get an animal to
lift weights. That's, that's not a bad point. I even think of that, absolutely. Now though, we are seeing a lot of studies on resistance training and it's starting to really open up, for example, if you as simple strength test is one of the best single metrics that can predict all cause mortality. Yeah,
even like grip strength. That's it is sort of a like a surrogate proxy marker for full body.
Bigger. Yeah and I don't know how tightly that's correlated but you know if you're if you have a weak grip that's probably a pretty good sign that you're a your frail. That's what the studies show. So like you know if
you want to predict all cause mortality is obviously best to have
multiple. Yeah. Tests
and parameter but if it's yeah, but if you just had one, Believe It or Not strength, testing, someone strength is actually one of the most accurate predictors and they do it either through grip or a simple. Can you get up off the floor without having to grab onto something test? That's it. And they can actually
At all, cause mortality relatively accurately with that, versus even testing your blood lipids, or your, or your blood pressure. So it's pretty incredible. And if you look at what's happened to us with our modern lives, we're so sedentary yet. We're so busy. Right? So it's not like, we're not doing anything we got schedule, things are so
scheduled all the time. I got to take the kids here and I got a job. And I'm gonna do this and then
so are very sedentary but we're also very busy and we're just week, we're
Very weak. We don't have much strength, we don't have much muscle and muscle is in. It's such an incredible protect. It's like a, it's like a suit of armor protects you against chronic disease against, you know, degeneration of the brain or the joints and we have none of it. And then, what do we do? We tell people here, you want to exercise go do this form of exercise. That is going to make you not build any muscle, or maybe even lose a little bit of muscle.
It's no, it's not Wonder people work out and they're like, this isn't working for me. Why am I not getting good results? I lost some weight for the first month and now, I'm where I'm at and I'm not eating very much and it's just not working for me. Here's another good point hormones. So read recently, we're starting to really you're starting to see this now and mainstream. We're talking about the kind of the testosterone epidemic that we're seeing in man. So testosterone levels are just they've been declining for decades.
Kids now. So I believe the last statistic I saw showed that a 20 like a 26 year. Old male thing is 26 year old male today on average has a testosterone levels of a 60 year old male than in the 80s. Just to give you an example of what's Happening. No form of exercise. Reliably raises testosterone like resistance training. In fact resistance training not only raises low testosterone but it raises hi Tessa. So no matter where your testosterone levels are, you're going to get
Your levels typically if you train with resistance properly but also increases Androgen receptor density. So Androgen receptors are The receptors that testosterone will attach to fact, they did a study where they were trying to see if how strongly correlated testosterone levels were to strengthen muscle gains. So they took man and they had them work out and they tested their testosterone and they found that natural so long as with it was within a healthy parameter, a healthy range that the testosterone
levels actually did make a big difference. It was the Androgen receptor density that made the big difference. So the men with the higher density of Androgen receptors just built more muscle and had faster results than the people with the, you know, with with fewer Androgen receptor density, or with less, I should say resistance training increases. Androgen receptor density, quite reliably in women, it's it balances out, estrogen and progesterone. Mmm. Again, quite reliably, it's probably, because
As resistance training of all forms of exercise, it's a pro tissue form of exercise, other forms of exercise in that so much. In fact, other forms of exercise directly speaking are probably more of an anti
tissue forms of exercise. What do you mean by that? What you mean by Pro tissue and anti tissue?
So again, if we look at exercise as a stimulus house, this stimulus because remember, when you're, when you're doing any form of exercise and it's challenging, it's a
Us on the body and that, that makes your body want to adapt in order to avoid future stress from the same type of insult, right? So if I'm running and I, my lungs are burning, it's really challenging. My body's like, this is a stress. Let's improve our stamina. So that next time this is no longer a stress and of course we do run longer or run harder and kind of continue that process. Same thing with resistance training or any other form of exercise. So when you exercise with resistance, this stress on the body says,
We need more strength, the direct result of that is building muscle, so it's Pro tissue, right? Other forms of exercise like running. For example, as I'm running burning, lots of calories, also telling my body, we need to become more efficient with calories. So it's reducing tissue, it's taking away. And now think about the hormones that are associated with building muscle, and then the hormones that are associated with taking it away, right? So you have a cortisol and stress hormones versus like,
Testosterone or a balance of or in growth hormone, or a balance of estrogen and progesterone. So, like, when I would get clients that were women, who had hormone issues, and I would always work with a functional medicine, practitioner resistance training was just, it was just Superior and have them come in. And oftentimes, these women were not getting enough sleep. Or lots of stress may be under eating fats, that was quite common. So we kind of fix some of that stuff and then I would train them in the routine would be this very traditional
Channel straight-set, you know, compound lifts type resistance training routine. So they come see me and we would I would, you know, get them to get good at squats and deadlifts and presses and rows. And they work with me, you know, a couple days a week and we would rest, you know, two minutes in between sets because the goal again is to send the right signal not necessarily burn a ton of calories during the workout and you would think we get tremendous results and I would compare that to women who would work with a functional medicine practitioner and
Then go do like hit classes or Zumba or spin classes and at some point the their functional medicine doctors would say stop that is not helping. It's actually making this much more challenging so it's really bad. It's terrible that again because here's my goal with the book, right? And, and the way I communicate this in the book is very much, it's very easy to understand and my goal with it is to get to the point where
You know, the average person is, I don't know, they go to the doctor and the doctor looks at
their cholesterol or whatever and says you know you should probably exercise and then they think to themselves I think I'll go lift some weights. Yeah that's the goal as opposed to all start. You know I'll take up
jogging yes absolutely. So that's really the focus of it and I talked a little bit about the history resistance training we get into some nutrition stuff as well again as a trainer when it comes to nutrition I focus more on encouraging, the behaviors that lead to you know, better eating versus
The mechanisms of
nutrition. Like you're not just all about calorie deficit.
I mean it's this is again this is the problem, you know, when you have the scientists and researchers who are trying to communicate how to solve this problem, they don't know how to communicate it. All they can tell you are the are the mechanisms and we've been told burn more calories, eat less calories for ever.
Yeah, it's totally failing. Well, it's just not a weight loss strategy. It's not irrelevant but it's not a straight doesn't give people that the
Tools to know how to proceed. I was you know we're talking earlier before we started rolling to me, it's the same as telling somebody who's telling a person with obesity that a calorie deficit is the way to a healthier weight is the same thing to me, identical to telling somebody who's stuck in poverty, that the way to get out of poverty, is with a money Surplus like. Thanks Sherlock. Yeah, you know. Yeah. But you have a money. You have a money in balance. Your family about your problem is, yeah, I got, I just did a study.
Yeah, you just need to take
In more money than you spend. Now that's a hundred percent. Correct. So I'll give you an example, right? If you, you could tell somebody, hey, look in order to lose weight, you just need to eat less calories. Okay, so I want you to cut your calories or you could tell someone. Hey, I tell you what. Don't worry about your calories, don't worry about anything else. Here's what I want you to do. Every time you eat, make sure you're not on your phone. You're not watching TV. You're not reading a book. Make sure you're sitting down and you're focused on just your meal and
And you might be thinking, what the hell is that have to do with, with weight loss. Non-distracted eating actually results in fewer calories that we tend to consume when you're distracted, we eat way,
more 50, percent more calories? Yeah, actually. Yeah. It's a fact.
So, what I'm what I'm doing is, I'm communicating in ways that will help with the behavior. So now this person because, you know, why is that, why is that different? Well, here's why, when you tell someone to count your calories, eat less, it's it's a mentally starts to get very challenging. I'm hungry. Oh neela. What's going on? If you tell someone hey just sit down and eat don't worry about
Food to see whatever, but just sit down and don't go on your phone. Don't watch TV. Okay, I can do that and then they don't feel deprived, they don't feel like they're cutting anything. And then they come to you, they go, I've done this with clients to where I'll say, you know, I don't want you to watch your calories. I don't want you to
let's not change
anything. Just just do that and they'll say okay that's kind of weird, but I'll do it. And then, you know, after a month or two, we'll see fat loss and they'll come to me, like I didn't know that my phone was making me fatter the well, it's not necessarily your
Phone. It's just the behaviors that it encourages. So in the lab but I'm eating, like, I normally do and I will actually you think you're eating is like, you normally do, but we don't realize is you're eating less calories because you're not distracted. You know another example would be just not eating heavily
processed food just doing that
alone. You're going to eat, you know, I'll 500 calories
less a day.
So those are the ways that I communicate nutrition in. The book is really through Behavior, which in my experience.
Is the only long-term successful way of ever gone anybody to their goals in a real forever way? It's never been through counting calories in countering Mac, it just doesn't it just doesn't work long-term. The only people that works long term for our Fitness Fanatics or or thoracic side, never had a normal person, you know, watch their calories and macros and then I meet up with them five years later and it's, oh yeah, it's going great. It's never, it's always, you know, you know, I went off of it.
You know, I wanted to enjoy my day. I want to enjoy my life and so I kind of stopped doing it. I need to get back onto it.
When I focus on behaviors
I would see them five years later and a good majority would be like, oh yeah, I'm doing great. It's actually quite easy. I feel like I'm not even trying.
So you've seen a lot of instances over the course of your career where people actually rebound, they lose weight in the short term and then they blow back
up. The the statistics are they say 80%? I would say it's probably closer to 95 percent. So so the
It fails, it fails almost every single time it fails because we're trying to manually burn calories, which is a terrible approach. You can't burn that many calories through working out, just through the process of working out and your mat. And if you go with that approach, like I said earlier, your metabolism, eventually adapt, last time was on your show. I talked about that study with the Hudson tribe. They did another study within the Amazon where they compared children in rural areas to children in less rural areas and they want to see what the calorie burn difference was. And the reason why they
Took those two groups is because kids in rural areas are just moving way more. The working way more kids in the more modern areas are sitting down in the computers or whatever. And they thought, much like the HUD said, study, they thought they would see this huge calorie burn difference. And what they found wasn't that they found that they burn similar amounts of calories, because our bodies have to adapt that way. There's no way. We would have survived in evolution, if we burn 6,000 calories a day, because I had to chase down my food or had to go forage or
Ever, there's no way my body slowly adapt. So knowing this again, what form of exercise can I hack? What form of exercise? Can I use to tell my body to do the opposite? Because I want, you know, that faster metabolism. So so we're trying to burn calories, rather than teach our body to burn more calories. When it comes to diet, we're worried about calories and grams of proteins and fats and carbs. And that approaches is not is not going to work.
Look at your behaviors. How can we how can we incorporate things into our life that encourages behaviors? That makes me naturally eat better. So here's the problem, if I'm constantly focused on trying to eat healthy I'm going to fail eventually. My willpower is going to be gone, you know, motivation is it's a state of mind and like all states of mind, it comes in a goes, you know, I've never had to talk a client who's motivated into eating right? And
Nothing. It's just it just happens. The trouble is when that motivation goes away, like it always does, right? So what are things that can do my life, that will just make it natural for me. So I'll give you one more example, we all have, I don't know, for lack of a better term trigger foods. Right foods that we just tend to overeat. I know for me, it's potato chips. If I just potato chips in the house, I'm going to eat them right for my wife. It's chocolate. So I would tell this to clients and say, look, here's the deal. You can eat those things. I know.
Of your potato chips. You can eat them. It just can't be in the house. So so what do you mean? It's a Well, if you really want them, tell yourself, they're not in the house but if you really want them, you'll drive to the store and buy yourself a single serving of those chips and but then you can eat them. So don't worry about it. And it's a really. Yeah, that's it. Just do that. And now what am I doing? When I, when I tell them to do that, all I'm doing is I'm creating a barrier between them and their impulse, that's it. These foods that we tend to overeat these trigger foods, they tend to
Be impulsive behaviors. We tend to eat them mindlessly. In fact, you know what? You have a trigger
food. Oh my god. I've got, I've got a few, I don't know. Chocolate is definitely one of them. I like they have these like paleo Puffs kind of food, you know, like snacks that are there like Cheetos almost but they, I know what those are. Yeah, they have they have like healthier ingredients cassava flour. Yeah. Yeah, yeah. A lot of those like, those cassava flour based chips that have somewhat better for you.
Readings. But for me, if I'm opening up a whole huge bag that has 14 or whatever servings in it to me, that's a serving. Yeah, that's my surfing.
So next time, you're eating that, if you, if you can, you know, find a state of mind to pause, what you'll find is when you're eating these types of foods, it's not even about the the the bite that's in your mouth. It's about the one you're holding in your hand. Is the next one, right? So it's not even like, even though I'm chewing and tasting the food, I'm trying to get this one in and then that one's in there. It's about the next one. It's very
impulsive type of behavior and extreme cases. When people binge, it's they, it's how fast can I get this in my mouth? And it's not even about the food that I'm tasting. It's really about. This is kind of impulsive behavior. So by creating barriers between you and that behavior, it gives you a space to become aware of what's going on. You don't even have to try by the way to become aware if you just create a barrier that oftentimes a person will, you know, I want chips. Okay. I can drive the store and
We'll do it. Maybe we'll drive the store. Maybe the next time. They'll say, do I really want to drive the store, or on the way to the store like I'm driving a store to get started? I really want. I know why I'm stressed, that's why I'm doing this. And so, it starts to encourage better. Behaviors much better approach to nutrition. Is, how do I what foods encourage behaviors? That make me overeat. What are some barriers? I can put between myself and these impulsive types of things that I'm doing, what kinds of foods are tend to be more
Satiating food order. This is a good one. We know that protein is very satiating, right? So why don't we do this? Why don't we eat that first in our meal? What if we told people, hey, I know you're going to have this big meal, eat a big serving of protein first. And then I see this with clients to, I would say, I wouldn't tell them to take anything away. I'd say okay, here's what I want you to do. Mrs. Johnson, you weigh a hundred thirty pounds. I want you to eat a hundred grams of protein a day, don't care about anything else.
Hey your protein requirements and let's not worry about, you can eat everything else like you normally would or whatever. Just make sure you hit a hundred grams every single day. Now I knew that if she did that she would eat less and sure enough every single time and it's funny because they come to me and they'd say I don't know all eating all those protein made me burn fat. Well not necessarily, it's just it makes you eat less. Yeah. Because you're prioritizing a macro nutrient that just makes you full. And so this is kind of the approach that that that you'll find long-term.
Success. Here's a here's a tip that I do so there's nothing like intrinsically wrong with ice cream, right? And ice cream is like one of the most pleasurable foods that exists, right? So you wouldn't want to deprive somebody of ice cream for the entirety of their life, right? It was just like one of the things that humans have come up with that. Just like it, it's like sex, right? Yes, although we didn't come up with sex we're, you know, inherited that. But so here's a, here's a trick that I use, it's obviously very easy to eat more than a serving of ice cream. If you have a pint of ice cream sitting in front of you, right? But
If you were to buy an ice cream pop like a popsicle like an ice cream, I don't know that. Are they popsicle? Yeah, sure.
Yeah. Portion controls built
into that, right? So it's a lot easier. I think to, to portion control, your eating ice cream pop because then you have to make that mental. If you want to go, if you want to consume more than that single portion, you've got to actually like convince yourself to go and get another ice pop and then you're going to feel like a bit of a glutton, right? Yeah. If you have, if you go for the second ice pop, but by eating,
At your portion controlled. Whereas, if you have just a pint of ice cream sitting in front of you in front of you, or even if you take it out of the freezer and you're scooping it into the, into the, you know, your dessert bowl. We're always gonna be more inclined to put more than a serving, and it's a go instead instead of buying pints of ice cream by the ice cream popsicles because portion controls built in that whenever you're using, you know, eating a snack or whatever, like even paleo pops, which is like a food for me, where, if I, if that's a trigger food, if I open up the bag of paleo pops me the whole bag, now they have
Smaller bags of it. So I would be more inclined to buy that. Where I know I'm not going to eat two bags. You know, I'm not going to bags of the small, I'll just eat one because it's already portion-controlled out for me,
and there's that friction. There's that barrier that trade that barrier, so you might, and I've done that, I've actually told clients to do
that. Well, I'll say okay
by single servings, you go ahead and buy a bunch of them. Yeah. But when you go take it to the couch or when you go take it to go sit down. Take one. Yeah, if you want more, you gotta walk back and get another one. And, and it's not that it works every single time because there's going to be a
Situations, where you do go back and get one or two or three more, but there will be enough times to where you pause and go ahead. I really want another one, I think I'm okay. And that's all you need. Yeah, that's all you need. Also our approach towards nutrition and exercise, we have to, we have to start from a positive Place rather than a negative place. You would be surprised at how much more effective it is. When somebody says, you know, I'm eating right? And
Using because I want to take care of myself versus I'm eating right and exercising, because I hate the way I look. Or I'm too fat, right? It's very very different. One of them feels good. One of them feels bad. It's no wonder that people stop their diet or the routine and say things like I just want to enjoy my life. I've had people tell me that before, like why did you stop exercising? Oh, you know, I just want to enjoy my life and we know the
She is, you'll enjoy your life more because you're fit and healthy. You have a better quality of life, but they went on it from this kind of negative insecure place. And and I will partially blame the fitness space for that. It's a very powerful way to sell products. It's so much easier when you learn marketing. And, you know, I own a media company, a fitness Media company and we'll hear marketing teams that we work with say this all the time. What are the pain points, right? Get make sure you have a pain point because that's what gets people to
To buy your product or whatever and it's true. It gets people to buy because we want to run away from paying, but it's a very ineffective way of staying the course and staying consistent. Nobody wants to hate themselves forever or look if you hate your body what does exercise punishment exercise is punishment if you hate your body, what is eating right? It is restricting me, it's taking things away if I'm doing these things because I want to take
Care of myself. What does exercise exercise is a form of care? What is nutrition? What is proper nutrition? A form of care, who doesn't want to take care of themselves, right? So it's a very, very different approach and the results are so much so much better. Especially in the long-term, in fact, in the long term, you find that people enjoy it more and more. It starts to say here, people like out here clients. Say, yeah, I really need to go to the gym. I need to, you know, I really
Enjoy it there. Like, you know, I'm hearing these people say that they enjoy it. That they want to do this versus
the gym and beat myself up or whatever. Yeah dude, I love going to the gym. I love having a good workout and I focus primarily on resistance training and it's been for, I mean, 20 years at this point it's been, it's been like a home for me, you know, I go to the gym and I sometimes I'll put my headphones in. Sometimes I go without but I just I love it so much. The benefits that I get to my men.
Health. You know what? I see in the mirror, just the feeling good. And looking in the mirror shirtless after you get a pump in the gym, just makes you feel good. It does. Because you see the change like that, you do, you do see it, you see the
change and, you know, I really want, you know, in the in the 70s there was a book that was published called the. I think it's called The Complete Book of running. If I
show you the cover, you'll recognize, it's like a, it's like a leg in like a red
running shoe and it.
It was like everybody owned it and it ushered in the running Revolution, you know, before that if you went outside you didn't see anybody running, it was a you out in the 60s and early 70s or before you wouldn't see, people jogging just to just, never happen. Well, all of a sudden it became this huge craze, and everybody started lacing up their shoes and going out and run. I want that to happen with resistance training. I want the average person to really understand this is not a workout, just for bodybuilders, or
Lifters. This is the kind of work out if you just want to get fit, if you just want to burn body fat, if you just want to be lean, if you just want to improve your cognitive performance or your health and you only have a couple days a week and realistically, you know, probably not going to work out more than a couple days a week. That's the form of exercise, you should probably pick. That's the one that's going to be and it doesn't matter if you're old young male or female that's the form of exercise that's going to. It's going to give you way more, bang for your buck, especially the longer you do it, especially the more
more consistent. You are with it over time. You just get those accelerating results.
I completely agree with you. I think it's almost like a Panacea resistance training. It's so great for you. And we're talking about all the signaling, all the hormonal changes, everything that it does for your brain. You know, I did an episode of the podcast recently, where we talking about my all
kinds these chemicals that are produced
in your muscles like brain. Derived neurotrophic factor bdnf that go up to your brain and support neuroplasticity, the birth of new brain cells, the the hormonal signaling.
On what that does for your well-being one, really interesting line of research that I actually. I'm kind of enamored with because I think it's so empowering, they've done these studies. And I'm sure you're familiar with them where they'll take a person and they'll let them they'll make them work out. One leg. Yep. And they'll see that there's improvements in strength in the other leg. Correct.
Yeah so if you if you break your arm and your let's say you work out regularly and you break your arm, you think I do want to work out my other arm because there's you be such a difference. The
Ality is training. The other side will actually prevent a certain amount of muscle loss and strength loss in the emoting. The arm that is been casted up. That's amazing. Yeah, so you get this localized effect from exercise or from resistance, training. You also get this systemic effect throughout the whole body. You know what? One more thing I want to touch on, because I'm sure at this point, people are watching and say, okay, I'm gonna go work out. I'm gonna go maybe, lift some weights or whatever which will be great.
But one more thing I want to say is and I think this is true for all forms of exercise, but we're talking about resistance training. So you are much better off. Treating your workouts like practice, then you are treating them like workouts, so I'll give you some examples of what I mean. So I years ago and this is this this the way I'm communicating this came to me years ago. I was on a hike and the runners up in the hills and I got passed up by a couple Runners. And as a trainer it's just
It's impossible for me not to notice someone's biomechanics. It's just natural, right? So I'm seeing people run by me and I'm like, oh my God,
this is feet are pronating so bad. Oh my gosh, I
could see like an anterior pelvic tilt that's gonna hurt their back. And I'm noticing people run by and there was someone that ran by that look, like they were just gliding, right? And then it dawned on me. Was it Aaron?
Alexander know, I wasn't, although, although I've seen that guy moving, this move like that.
And it dawned on me, the reason why people do that is because we treat.
When it comes to exercise, it's all about the workout portion. So why are you running or why are you squatting or why are you bench pressing or whatever? It's to gets to get sweaty and to get sore, really? It's the way we need to look at it is it's a skill and I need to perfect and practice the skill. First off. If I treat like that, I'm going to train more appropriately. My intensity be more appropriate, but I'm also going to continue to get better at that skill and over time, I'm not going to get injuries.
Going to feel good. So if somebody, for example said, you know, I want to start running, I haven't run since I was 10 years old, I'm going to go practice running. Well, what they would do is they would start slow. They wouldn't run to fatigue because the first thing that happens when you get tired of your form, goes out the window. Yeah. And they would slowly over time, perfect, the skill of running. That's how I tell people to to do resistance training, in my book. I say like, you go to the gym or work it at home, I actually provide workouts at home without equipment.
Workouts with bands and then workouts with dumbbells and barbells. I say, look when you do these workouts, rather than thinking, I'm going to make my legs sore. I'm going to really burn my shoulders out, whatever practice these movements go in and think practice, practice. Get really perfect with this. The results you get from that or just Superior just Superior in the short term, you get great results in the long term for sure though, because your form gets better, you don't hurt yourself. You're always mindful of the technique of the exercise, right?
Other than how how much it hurts. And, you know, there's one one myth that I'd like to talk about here with exercise which is that getting sore is like this this great metric of a successful workout, it's actually a terrible metric. It getting you actually probably should not get sore from your workouts or if you do it should be very very minor. Excessive soreness means you did too much but just it. So your goal is when you work out you'll feel maybe feel it a little bit or not at all. And that's how you know.
You're doing okay. If you get really sore
like, oh my God, I worked out yesterday. My legs and I can't walk for
two days. You went too hard and doing it in that way. We'll just get your body to prioritize healing over adaptation. So you're, no, you're not building strength or muscle or, whatever, or improving your performance. Your body is just it's just prioritizing. I need to heal. I need to just you know he'll this tissue and so you end up doing this thing where you get sore. He'll get sore, he'll get sore heel and you never improve.
Move. I never get stronger, I never see my body change, I'm just damaging and healing my body. So treat your workouts, like practice and you'll do much better. That's a minute and you don't even have
to use super heavyweights,
right? No, no, no. Your body actually has no idea how much weight you're lifting, it just knows tension. So I could take allow your form to dictate the weight that you use and then if you want to increase the tension, I would say focus on your form, slow down your Tempo, Focus,
The muscles that you're trying to feel that's going to give you. It would be like adding weight - The increased risk of you know, adding weight, right? Yeah. Now if you get stronger and your Technique is good and your Tempo is good and you add weight that's also good.
Yeah we used to think that there was a relatively narrow effective rep range for muscle hypertrophy for strength gain, but now we know it's a lot, it's a lot more sort of forgiving. And broader
than that, I talked about that in the book, right? So all rep ranges,
As within reason. So one rep to, let's say 30 or 40 reps, right? They all build strength and build muscle. So you might think, well, why, why stay in one rep range or another? What's the, what's the difference? Well, besides this specific adaptations. Like, if you're a power lifter, you're probably spend more time in the, in the 125, rep range, because your goal is to compete and lift as much weight as possible for one rep. Yeah. Or you know, maybe you want more strength stamina so you're going to hire us besides that, really what you should do if you're just looking
For overall, fitness and health is to train all rep ranges. And the best way to do that is to phase your workouts. So you would do something like three or four weeks in the 6 to 8 rep range. And then I'm going to move. Now in the next three to four weeks to the 15 to 20 reps range and this just gets the body to. It's a new, it's a novel stimulus and it gets the body to to progress any more consistent Perpetual way. You know, you stay in the same rep range all the time.
The stimulus becomes less and less effective and you don't get as consistent of results versus moving in and out of different rep ranges. And it's usually about three or four weeks is why I recommend people to do
that. It's amazing to dwell as I've said and will say again, you are my go-to fitness expert. So I implore everybody listening to this to pick up your new book. The resistance training Revolution. I think there is a revolution happening and you are at the Forefront of it, my friend. So thank you for doing the work that you do. This was an amazing chat.
Yeah, you guys listening, follow cells work, follow it closely. Where can people find you on social media and working to pick up your book?
So the book, you can go to the resistance training Revolution.com or you could
buy it. Pretty much at any outlet that sells books
like Amazon Barnes & Nobles Target. Wherever you can find me on my podcasts that's mine pump or on Instagram at mine pumps. Al and this book is great for. If you're a fitness fanatic it's great because it'll it'll teach you how to communicate
What you've already known for a long time and if it makes a great gift, if there's that family member or friend, you know, like you've been trying to talk into doing some resistance training, but they're like, I don't want to get big. I don't want, I'm not trying to be a bodybuilder, I promise you. This book will be your best bet because of the way that I communicate it, so it's also a great gift for people like that
and there's like pictures in it to with proper form for different exercises. Really great, guys, pick it up. Let's make it a best seller. Come on Saul's put in the work and he's
Lives and let's support. So what we do here at the genius, life. Awesome. Before I Let You Go, what does it mean to you to live a genius? Laughs? What does living a genius live mean to you? Oh, living a life
of purpose. Love that. Yeah, thank you. I like how it changes every time. Yeah a question.
That's a bit. That's a that's a I love to see the evolution in your thought process. Congrats again on your new baby on on this baby. The book as well and tell your boys up in San Jose that I said, hello. Mine pump team. They're awesome. You guys listen to our podcast.
And yeah, text me to let me know what you thought about this episode of the show. Love to hear from you, 310 2999 401 and yeah, that's it. Thanks for listening. Thanks guys. Peace.
