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How to shape your body Femboy Fitness GROUP COACHING #2 — Transcript

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0:00today wanting to cover things that are
0:02very important for progressing with
0:04exercise to kind of achieve our goals so
0:07and we're looking to shape our bodies in
0:09a certain way we can of course always
0:12lose or gain fat to get closer to what
0:15we're trying to get but unfortunately we
0:17don't control where fat goes on our body
0:20other than you know if you're on HRT or
0:22not that affects some things when it
0:24comes to shaping things even though we
0:26can't put fat somewhere that we want to
0:29or remove it from somewhere what we can
0:31do is control where we build muscle and
0:34where we do not because muscle instead
0:37of fat is built by your body where you
0:39need it the most and it is not kept in
0:42places where your body doesn't need it
0:44this is called atrophy it's where you
0:46know if you don't
0:47if you lie in a bed all day because you
0:50get hospitalized or something like you
0:52will lose muscle mass across your entire
0:54body
0:54we can control where we put muscle by
0:57doing exercises for the areas that we
1:00want to do this is how muscles are a lot
1:02more specific to where you actually use
1:04them and so when you want to build more
1:08muscle area that means that we're going
1:10to have to progressively increase what
1:13we're doing to prove to our body that we
1:15need muscle there this is essentially
1:18there's a concept called Progressive
1:20overload that
1:22any strength training any muscle
1:24training program is going to require and
1:28that is the idea that you go into the
1:30gym and then you know you do your
1:33workouts to use your muscles and
1:36overload what your body is really able
1:38to do
1:39and then your body will respond to that
1:42build more muscle get more strength
1:45and then you have to you know
1:46progressively increase what you're doing
1:48to actually get
1:51to that point where your body goes oh
1:52shoot we actually
1:55we still really need more muscle to
1:58actually do this and so you just
2:00continue this process over and over
2:03until eventually your body is getting
2:06closer to the amount of muscle an area
2:08that you you want at that point you know
2:11you can reduce uh how much you're doing
2:13to just maintain that level of muscle
2:15versus proving that you need more now
2:19there are a lot of different ways
2:22too progressively overload your muscles
2:25and some of them have limits some of
2:28them basically don't
2:30uh the most simple is obviously you know
2:34how much weight you're forcing your
2:36muscles to hold or how many times you do
2:39that so that's going to be if you're in
2:42the gym if you're trying to do a squat
2:44with 100 pounds first 200 pounds you're
2:48increasing the weight versus if you want
2:50to do it you know 10 times versus 20
2:52that is increasing your reps and both of
2:54those can be used you know to increase
2:57how difficult it's going to be for our
2:59body up to a certain point you know what
3:01your what your body is able to hold
3:05for that and as as far as weight goes
3:08you know sometimes like grip can become
3:11a limitation for certain exercises or
3:13it's just
3:15uh hard to
3:17push even further in you know the
3:20equipment that we have if there's a
3:22limit to how much a machine has for
3:24weight or if you have a body weight
3:25exercise
3:27and that's where you know reps makes a
3:29lot more sense
3:31um but then for the number of
3:33repetitions that you do there's a
3:36certain limit where like if I do
3:37bodyweight squats for example
3:39I'm going to be doing like a hundred
3:42body weight squats before it starts to
3:45feel challenging and so that's just
3:46generally not productive
3:48and so that's where you know other
3:51methods of progression can come in as
3:53well some of those being range of motion
3:56this is for example you know if you're
3:58doing a squat how low are you going down
4:02um are you going just like barely down
4:04at all or is your butt practically
4:06touched on the ground those are going to
4:07be different and how challenging they
4:09are uh or you know even if we have
4:13uh ways to artificially increase how low
4:17we can go so for example
4:20like a deadlift where you're lefting
4:22weight off of the grounds you can stand
4:24on something that then lift weight that
4:27is you know even further below
4:30uh where your feet are or you know
4:32elevate it so that it's closer to your
4:35body to make it easier or harder
4:36depending on what you're trying to do
4:38and these are all ways to kind of tweak
4:41the way they're overloading muscles uh
4:43but I would say that it's always
4:45important to consider that you want to
4:49keep form good at all times this is
4:52because you know good form versus bad
4:54form is also a method of progression but
4:58it's also something where if you have
4:59bad form and you do an exercise with a
5:01lot of weight that's where you start to
5:04see you know a risk of injury the other
5:06thing that you can very easily tweak for
5:08this is going to be something called
5:11time under tension and so that's you
5:14know if you do a squat and you have 10
5:18squats to do and you just go through
5:20them as quickly as possible versus
5:22trying to slow down on the way as you
5:26kind of descend in the squat and then
5:28hold for a second in the bottom and then
5:30slowly push up that will mean that your
5:32muscles are being tense for a longer
5:34period of time and that's also another
5:36way to make you know an extra size more
5:39intense but all of those and the workout
5:42programs that I have written for you are
5:44going to be applied in different ways
5:45you'll kind of be able to see that but
5:47there are some things I do to try and
5:50lay out how your workout programs are
5:53made
5:54to ensure that we're able to do all of
5:57this safely so
6:00for example I don't recommend especially
6:04for body weight exercises trying to do
6:08like an exercise that's going to be
6:10challenging on like the one to five rep
6:12range because a lot of times to do that
6:15requires for body weight a more
6:19um
6:20Advanced movement where the form is
6:23trickier and if you're only able to do
6:25it for like one to five reps General
6:28that means the chance of failing form
6:30and then entering yourself is much much
6:32higher
6:33um so especially if more people are
6:35starting out even though
6:37I personally
6:39wouldn't want to do this at the weight
6:40that I'm currently at I might put you on
6:42a set of like 10 to 20 Reps for a
6:45barbell squat even though I might do
6:48closer to six to ten because I want you
6:51to be able to keep it at a lighter
6:52weight and be able to focus as much on
6:54form as possible
6:56um first you know every rep being a
6:58Fight for Your Life
7:00uh in addition something that's very
7:03important to consider for this
7:07is that what is required for Progressive
7:10overload depends on how much training
7:13you have done and like your existing
7:15strength level
7:16so in in the chat I I dropped a couple
7:19of pictures so I'm going to point to the
7:22third this is the General Adaptation
7:25Syndrome this super compensated athlete
7:28uh but this is basically you know the
7:31the process of
7:33working in an ideal situation
7:37um to get stronger
7:40and so it's like the alarm reaction is
7:44essentially
7:45stress of what you are doing
7:48and how hard that is that like the
7:51harder that is the the deeper that line
7:53is going to go down on this graph
7:57um and the thing is that
8:00uh as you can kind of see from the two
8:02other pictures
8:04if you don't really do something that's
8:06challenging at all you just kind of
8:08challenge yourself a little bit
8:10your body goes okay that that was a
8:13little bit of a challenge but it's not
8:14enough to justify you know your body
8:17um
8:18actually adapting and getting stronger
8:22and on the other hand if you go crazy
8:25and you do like all sorts of really hard
8:27work uh that can be an alarm reaction
8:32that is too big for your body to
8:34properly recover from
8:36and so your performance will actually
8:39dip compared to you know
8:42um if you had just done nothing
8:45so the ideal situation is to find this
8:47sweet spot where whatever you're doing
8:50is challenging you and maybe your sore
8:53like the next day or something or just
8:55later that day but then you feel like
8:57you get stronger from it
9:00um
9:01and of course
9:03over time as you get stronger we'll have
9:05to progress your workouts to continue
9:07doing this this is why you know
9:09something I've seen a lot of times is
9:13people who do
9:15um
9:16YouTube workouts that try and fall like
9:17a routine on YouTube
9:20and the problem with that is you know uh
9:24when you look at a pre-made routine if
9:27it's not for you or if it's not saying
9:29you can easily adjust to what you're
9:31trying to do
9:32if it's you know too much then you're
9:36going to get a severe alarm reaction and
9:38just not really get anything out of it
9:40if it's too little you're not going to
9:42get an alarm reaction and also not
9:45really get anything out of it and so a
9:47lot of times if someone sticks to the
9:49same routine and there is no way to
9:51progress the difficulty of that it's
9:52just like okay we're gonna do three sets
9:55of 30 squats and then a couple sets of
9:58this at these specific reps
10:01that doesn't work out well long term
10:04because then eventually even if you make
10:06progress on it in the beginning
10:08if you aren't continuously making it
10:11more challenging for yourself
10:12you're gonna get stuck and you're not
10:15really going to see progress because it
10:17won't be as challenging anymore
10:19and that's why you know it's very
10:20important to always continue to push
10:23yourself ideally every single time you
10:25go into the gym
10:26uh but also there's gonna be times you
10:28want to recognize where uh
10:31for example stress for this isn't just
10:35physical
10:37what I mean by that is if you're like
10:39mentally stressed that changes
10:43um
10:44your body isn't great
10:46at differentiating that from physical
10:50stress it affects you very similarly in
10:53terms of athletic performance and so
10:57if you look at for example a picture of
11:00Obama uh before and after
11:03becoming president
11:05he looks like he aged you know like 20
11:08years
11:09in like eight years and it's because
11:13it's just when you're very stressed that
11:16physically breaks down your your body
11:18over time very similarly to exercise but
11:22just constantly
11:24um and so you're recognize you know if
11:27there are times where you don't sleep as
11:29well
11:30or if your nutrition hasn't been good or
11:32if life circumstances have been
11:34troubling you you know you're really
11:35stressed
11:36that can legitimately mean that you are
11:41not as strong that day that you're going
11:43into the gym
11:45and so what's going to be required to
11:48get that Progressive overload where you
11:50challenge yourself and you get stronger
11:52and your muscles get bigger and you get
11:54closer to your goal isn't to go I'm
11:57stressed I'm not doing as much as I feel
11:59like I normally can I'm going to just
12:02push through really hard and do extra
12:04work to try and punish myself
12:06that's not how you should view workouts
12:09workouts are something that you know
12:11challenges yourself in a healthy way
12:14so that you get stronger in the future
12:17and at times what challenges you is
12:20going to be very different and this is
12:21also true for cardio that's definitely a
12:24different subject uh for another day in
12:27terms of
12:30how how that works and some of the
12:32benefits of that
12:34um
12:36but just recognize that you know there's
12:39going to be times where something is
12:40feeling really challenging and like it's
12:42tough on your body you want to take a
12:45step back and just relax a bit and just
12:47go okay yeah like if this is what's
12:50challenging you right now that means
12:52that you should be hitting Progressive
12:54overall and that is that is ultimately
12:55the goal
12:58um
13:00I'm fine the last thing to consider with
13:02this I kind of ironic going to
13:05marzipan's question
13:07um for what additional exercises that
13:09work the same area counts
13:12yes the there is one condition to this
13:17though
13:19um so when you are doing exercises
13:24um
13:28we want to start with exercises that
13:30work either different body parts or that
13:34work the largest body part
13:37and that are multi-joint before single
13:39joint
13:40and then you know multiple working
13:42multiple muscles before single muscles
13:45so what I mean by this is for a lot of
13:48you I have you on a three-day you know
13:51full body workout plan this means that
13:53every day you're going to to some extent
13:55hit your legs you're going to hit your
13:57glutes you're going to hit your core you
13:59might hit your back and upper body if
14:01that's something that you desire you
14:03know
14:04um and we're going to hit every one of
14:05those muscle groups
14:08so a lot of you you don't have the same
14:10level of
14:12um
14:14additional exercises for each body part
14:17compared to what a more advanced lefter
14:20might need
14:21and this is this is just going to be a a
14:24quick why
14:26you don't want to copy someone else's
14:28workout routine this was my last leg day
14:33I can see started out I had a warm up
14:35with two sets of twelve for Cedar rows
14:38and pull Downs both at 50 pounds
14:41then uh two sets of 10 for both just an
14:44air squat and a high jump
14:46followed by doing you know
14:49CB please do not you will [ __ ] die
14:53actually you you will literally die
14:56followed by
14:58um back squat at 185 pounds and then
15:02some other goblet squats and other
15:05exercises uh at lower weights
15:08this is obviously a lot more exercises
15:10than all of you have in your workout
15:12plans and that's because
15:13my legs I've trained them for a lot
15:16longer and so it takes more to push them
15:19to get stronger and so this is what I'm
15:22currently doing this is a strength based
15:24routine uh since I'm trying to push for
15:27a higher like one or at Max equivalent
15:29on squat
15:31um from a dude named Jeremy I thought I
15:33found over on Twitter that he's like a
15:34strength trainer
15:37um so this is this is following you know
15:39one of his plans that I had done for
15:40myself
15:41as you can kind of see from it
15:43excluding the warm-up because I was just
15:46to get your body ready for you know
15:48working out obviously
15:50I have back squat this is very heavy it
15:54works your entire lower body as well as
15:56your core and back everything in my body
15:58needs to be tight and ready to go to do
16:01this and you know it's working every
16:04part of my leg I'm moving both the
16:07joints at my knee and hip and also you
16:12know the joints in like my shoulder and
16:14the elbow need to be at least engaged to
16:17make sure that I have control the bar as
16:19I'm doing each rep
16:21than if we have you know goblet squat
16:24kind of the same thing but this is a lot
16:26lighter uh but then a side lunge a lot
16:29less you know core here this is more
16:31just to kind of stretch out the legs and
16:33it's a lighter weight and in both cases
16:35we're going you know down from back
16:36squat to a goblet squat to a slide
16:41launch
16:43then you know we have uh dumbbell step
16:45UPS this is basically just a quad
16:48workout it doesn't really really hit
16:50anything else and so you know even
16:53though it is like still using
16:56the legs it's not engaging my glutes as
16:59much and it's not engaged in the core as
17:01much as a basketball one because it's
17:04it's a lot lighter and it's more of just
17:06that upward pushing motion of your quad
17:10um high jumps gets into some athletic
17:13training principles
17:15um of why that's in there
17:17uh and then of course at the ends
17:20I have calf raises and uh hanging knee
17:24races and Russian Twists are there as
17:26like ab exercises both of those are much
17:29smaller muscles than you know the
17:31entirety of my legs and while I'm doing
17:34both ab exercises and you know calf
17:37raises
17:38uh that doesn't really work other
17:41muscles
17:42now the problem
17:45that you you might see if you try and
17:47make your own workout routine for
17:48example uh is if let's say we reversed
17:51the order of this and that this kind of
17:53illustrates why this order is important
17:56so let's say I start out with you know
17:58hanging erases okay so I tire out my
18:01core then I go do calf raises I tire out
18:04my calves
18:05then I do step UPS I kind of tire up my
18:08quads but I'm not really sure how much
18:10to at this point maybe and then I go to
18:13a heavy back squat
18:15at this point I've tired up my core
18:17which for a back squat you you want to
18:19keep that tight as you get into higher
18:21weight to make sure that you're not
18:22going to hurt yourself
18:24um I'm tired of my quads you know a
18:27little bit and I'm tired of my calves so
18:29I don't know what's actually going to
18:32fail first whereas you know if I do a
18:37back squat normally
18:38depending on where I feel that left or
18:41where I'm feeling it like it's
18:41challenging the most I can probably tell
18:44okay this is like the section of my
18:46lower body that is the weakest and that
18:49that needs to get stronger right now
18:51that needs to get bigger
18:53um
18:54but if you you know wear out your core
18:56first and then try and do that
18:59that can cause problems where maybe your
19:02core fails
19:04before everything else
19:06even though your core normally
19:09shouldn't be the limiting factor and
19:11that means that you know if you're
19:13trying to work your legs with a back
19:16squat
19:17and you do abs right beforehand
19:20and then you have to stop because you're
19:22you're like losing strength in your core
19:24and you're not able to maintain good
19:26form well then you're not pushing the
19:28muscles that you're trying to as hard as
19:31you can because you work some another
19:33smaller muscle beforehand
19:35and the same goes with you know joints I
19:39think this is a little bit more
19:40applicable for
19:42upper body exercises personally
19:46um but like for example you would want
19:48to do a bench press before you do a like
19:54bicep curl
19:56for the same reason of you know your
19:58bench press requires multiple joints and
20:02so if there's going to be you know one
20:04of those is the point that's causing a
20:06challenge for you where you need to get
20:08stronger if you arbitrarily tire out
20:12um
20:12you know another section of your arm
20:15before doing that you may fail in that
20:20section of your arm instead of what's
20:21actually the weakest section you know
20:23that that would have needed to get
20:25stronger from doing a bench press versus
20:27you know in like how this workout is
20:30laid out we have our back squat for me
20:32which is working the entire lower body
20:35and then individual exercises for like
20:39each section of a legs and core to make
20:42sure that I'm I'm making all of that
20:44progressively stronger
20:46um so that each section of my legs like
20:49everything that goes into a back squat
20:51is going to get stronger
20:54um and I'm also you know still doing a
20:55basketball still pushing myself in total
20:58there are some other reasons why that's
21:00important but some of those I don't
21:03think can lead to focus on
21:04as much
21:06um but the big thing is definitely just
21:07always make sure that you can maintain
21:09good form
21:11and always make sure that like when I've
21:13written the workout programs for you A
21:15lot of times it doesn't matter as much
21:19um because for most of you you're doing
21:21a whole body workout where it's like
21:23a upper body exercise a leg exercise a
21:27core exercise a back exercise and you
21:29can kind of screw up the order of those
21:30a little bit more
21:31but if you have multiple
21:35um
21:35exercises that use the same body part
21:38please do them the harder that I put
21:41them in your workout sheet they are in
21:43that order for a good reason as you you
21:45know continue progressing with exercises
21:49you're going to need to challenge things
21:52a bit more
21:53and so you know when you're a beginner
21:55like you are right now uh that's why I
21:58think that doing a three-day workout
22:01plan
22:02is probably ideal uh
22:06because that gives you as much time as
22:08possible between
22:11workouts to recover
22:14while also you know letting you work
22:18everything so
22:20for example another popular three-day
22:23split is called Push Pull likes which is
22:27basically a push is like a bench press
22:30motion where you're like pushing
22:32something away from your body forwards
22:34or like up over like
22:37uh uh above your head like a you know
22:40single work your shoulders
22:42pulling is most
22:45motions that work your back and then
22:47legs is
22:50pretty self-explanatory
22:53people will sometimes double that up and
22:56do two push-pull legs in a week and be
22:59working out six times per week which
23:01means that they'll be lurking their legs
23:03twice
23:05their you know arms and their ability to
23:08and like their chest and stuff twice
23:10and they're back twice
23:14versus if you were doing a three-day
23:16full body program you are able to work
23:19out
23:20all of those sections
23:22three times per week
23:24and do it in half as many days so that
23:27means less time traveling to the gym
23:29less time in total in the gym uh but of
23:33course you know this I think makes the
23:36most sense especially when starting out
23:38because you don't need to push yourself
23:40as hard for each muscle to see growth as
23:43you mentioned earlier you know
23:46um so one exercise
23:50for a couple sets really pushing
23:52yourself maybe all you need for six to
23:5612 months to make consistent progress
23:59week after week
24:00in terms of both strength and muscle
24:03gains
24:05versus you know it as you hit kind of
24:08like six months and Beyond and like 12
24:10months and Beyond of consistently doing
24:12these workouts
24:13that's where it may make more sense to
24:15include a lot more
24:18you know exercises for individual body
24:21parts
24:22but that are meant to specialize for you
24:25know like doing a bench press and then a
24:27bicep curl
24:28where it's like okay you know we want to
24:30make sure that we aren't just doing a
24:32bench press but also working the
24:33individual muscles
24:35that make up that motion
24:38um and your upper body to train them all
24:42but starting out
24:44to make progress you need less stimulus
24:46less Challenge and so you don't have to
24:50do that and you can just pack everything
24:52into three days and still have like an
24:55hour or hour and a half long workout uh
24:57that's going to get your progress for
24:59everything so that's
25:01quite generally
25:03I try and stick to three day workouts
25:05for people and I can or you know one or
25:08two day workouts uh if you have
25:11challenges for time or you're just gonna
25:13into it or other things like that
25:15yeah there there are definitely a lot of
25:17different ways to exercise
25:20um I I think the other thing I should
25:23mention is just as a reference for body
25:26weight exercises
25:28like I'll just use the the body weight
25:30guide to a big butt as a good example
25:31because you all have have the access to
25:33this but you know if first you
25:39start off and you have like an air squat
25:41that's basically you know your entire
25:43upper body but it's on both legs
25:48then you move to a like split squat
25:51where it's like okay you know this is a
25:54little bit closer to a lunge
25:58um and so it's most of your body weight
26:00is on one leg
26:02versus then going to like a single leg
26:04squat like you know a shrimp squat or a
26:07pistol squat
26:09um
26:10and that is you know now the entirety of
26:13your body weight is on one leg
26:17so yeah you kind of have to you know
26:19push uh
26:22do twice as many reps because you're
26:24doing
26:26you have to do two sets one for each leg
26:29to even things out
26:31um but that's going to make it so that
26:33every time that
26:35you do that exercise
26:39there it's gonna be a lot more
26:41challenging for like having a push and
26:43that means that hey you know
26:45if you are getting stronger you don't
26:48feel like you can challenge yourself
26:49with body weight squats anymore
26:52and then try you know split squats or
26:56bulgarians plus cop where you're slowly
26:58moving more of your body weight onto one
27:01limb at a time to in to make that more
27:04challenging and that's how progression
27:06happens
27:07um but of course you know for body
27:09weight exercises this also generally
27:12means that
27:15it's pretty multiplicative of your body
27:18weight you know if you weigh 300 pounds
27:21uh you probably don't need single leg
27:24squats
27:25for a very long time
27:28if you weigh a hundred pounds you might
27:30be able to start doing a single leg
27:32squat almost right away
27:34you know
27:36um just because there's that much less
27:38body weight that you have to push and
27:40that's your former resistance and that's
27:42you know always worth considering the
27:45same goes for you know
27:47um
27:48like push-ups or like back exercises as
27:52well you know if you do a push-up on the
27:56ground
27:57that's I believe that is equivalent to
28:01bench pressing about a third of your
28:03weight so you know if you find someone
28:05where they weigh 150 pounds okay them
28:09doing a push-up is a buttercover to
28:11benching to bench pressing like 50
28:13pounds one time or like a you know
28:16having two 25 pound dumbbells and
28:19pushing those
28:20uh but then if you lose weight or gain
28:24weight that becomes more challenging but
28:26of course the other thing is you know if
28:28you change the angle or find other ways
28:30to just decrease how much of your body
28:33is weighing down
28:34on you know whatever muscle is being
28:39used
28:41that's gonna change the challenge so if
28:43you're you know doing a handstand
28:44push-up your entire body weight is on
28:47top of your arms that is literally a
28:49equivalent to you know being able to
28:52bench press your body weight plus the
28:55challenge of you know staying balanced
28:58while doing that
29:00definitely tricky you know
29:02um or
29:03if someone's like I can't do a push-up
29:06what they really mean is they can't do a
29:08bench press for a third of their weight
29:10and that's like okay then
29:13there's probably a smaller amount of
29:15weight though that you can do a push up
29:17for so what if you do it on your knees
29:20that might you know decrease the tpe
29:22like a fourth or a fifth of your body
29:24weight and maybe you can do more of
29:25those or what if you do it and you're
29:28doing push-ups on an elevated surface
29:30you're
29:31like instead of you know being flat
29:33against the ground you're doing it at
29:35like 45 degrees or against a wall those
29:39are going to make it a lot easier to do
29:41because you're effectively pushing less
29:44weight
29:45just by having less of your body weight
29:47be underneath where you're trying to use
29:50the muscles for
29:53um
29:53and of course
29:55with calisthenics and body with
29:57exercises stuff gets really
30:00really complicated uh when you get to
30:03the advanced things
30:05um because people start getting
30:06gymnastic rings and
30:08uh like
30:10weighted vests and other things to
30:13increase the weight and allow for a lot
30:16of just absurdly difficult exercises
30:20um
30:22and it's
30:24it's it's a kind of its own thing uh but
30:27I definitely think that's why
30:30you know I think personally
30:32for someone who is overweight for
30:35example if you're 300 pounds
30:37I think that it can be easier to go to
30:41the gym than doing bodyweight exercises
30:44at certain points because you know let's
30:47say you want to do
30:49um a pull-up
30:52if we get you a resistance bands we can
30:55still do pulling motions that are gonna
30:57work your back but
31:00you probably just have to lose a lot of
31:02weight before doing a pull-up is even a
31:04possibility
31:05and there are some you know exercises
31:08that we can do to try and work towards
31:10doing a pull-up like what's called a
31:12negative where you start at the top of a
31:15pull-up and like you get yourself there
31:17and then you try and slow down your
31:19descent to the bottom of the pull-up
31:21and that's still you know working the
31:23same muscles but if you are so heavy
31:25that you can't even slow that down at
31:27all
31:28then what might make a lot more sense is
31:30just okay let's go to the gym and get
31:33one of those pull-up machines where you
31:35can just get a supportive bar underneath
31:38you that pushes you up and then select
31:41how much weight we're going to take off
31:43and that way you know you're able to go
31:44okay I can't do a pull-up of my body
31:47weight
31:48but I can do it for my body weight minus
31:5250 pounds or minus 100 pounds and then
31:56that makes it easier or you know
31:59doing something more similar to
32:01grabbing resistance bands and that would
32:03be like a cable machine at the gym I'll
32:06have to do you know
32:08some other sort of exercise like that or
32:10just using dumbbells or a barbell to to
32:12pull towards your body in some way and
32:15then you can just add weight to that
32:17versus just having your body weight and
32:19going well I can't do this so I don't
32:21know I don't know what I can do that's
32:23where that's where rapes come in I think
32:25definitely is just that
32:28you can't easily change your body weight
32:32uh on short notice that takes a while
32:36but you can change your weights on short
32:38notice
32:39a bit more rambly than I expect this to
32:41be but I think that covers about
32:43everything that I wanted to make sure to
32:45hit for today
32:47um so just going to move to q a

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