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The Science Of Putting Together a Workout Routine To Hit YOUR Goals — Transcript

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0:00Dr Shannon Richie welcome to the podcast
0:02thank you so much for having me is there
0:03anything that you think per menopausal
0:05or menopausal women should be doing
0:07differently in terms of their workouts
0:09people are like oh I'll wait till I'm 60
0:10to worry about that it can happen in
0:11your late 30s people think that the burn
0:14means muscle growth or fat bur and
0:17neither of those things are true there's
0:18a wide variety of exercises that you can
0:20choose to see muscle growth and in fact
0:22if you choose exercises that you enjoy
0:24and that feel good in your body you're
0:26more likely to see better results the
0:27most reliable indicator that you've done
0:29enough is training close to failure if
0:31you're doing more than 30 reps you're
0:33probably not lifting heavy enough I not
0:35trying to start an argument on the
0:36internet but this is where I stand Hello
0:39friends and welcome to the Liz Moody
0:40podcast where every week we are sharing
0:42real science real stories and realistic
0:44tools that actually level up every part
0:46of your life I'm your host Liz Moody and
0:48I a best-selling author and longtime
0:50journalist today I'm joined by Dr
0:52Shannon Richie she is a doctor of
0:54physical therapy she is the host of the
0:57Dr Shannon Show podcast and she's the
0:59founder of Evo Fitness which has
1:01incredible easyto follow home strength
1:04training workouts Dr Shannon is famous
1:07for her science grounded approach to
1:09Fitness which is exactly why I wanted
1:11her on for this episode to cut through
1:14all of the confusion about working out
1:17whether you are far along on your
1:19workout Journey or you are just a
1:21beginner this episode is a gold mine
1:23you're going to get an exact workout
1:25routine for maximum results in minimal
1:28time you're going to get tons of
1:29questions answered like how to avoid
1:31injury what to do in Parry menopause is
1:34Pilates strength training is cardio
1:37necessary you're going to get so many
1:39myths debunked and so much more this
1:43episode is your all-in-one guide to
1:45science-backed exercise and this episode
1:49is part of our 21-day plan to change
1:52your life if you haven't heard yet we
1:54have been working hard behind the scenes
1:57to launch a completely free 21-day a
2:00science-backed guide for nutrition
2:02movement and mental health to kick this
2:05year off feeling the way that you
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2:10moody. substack do.com to sign up for
2:12the takeaway that is our newsletter and
2:14you will get the entire plan delivered
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2:20plans don't worry there's both an easy
2:22version and a hard version so you have
2:24an option no matter where you are in
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2:34and tips and tricks it is packed with
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2:40sub.com to get started also all month
2:43long here on the podcast we're going to
2:44be sharing deep Dives to help with all
2:47parts of the plan next week we're going
2:49to be answering all of your trickiest
2:50healthy eating questions with one of the
2:52world's leading researchers so make sure
2:55that you're following the podcast on
2:57Apple or Spotify or YouTube or where
2:59wherever you watch or listen so you do
3:01not miss that okay without further Ado
3:05let's dive into the science of all
3:07things movement Dr Shannon Richie
3:09welcome to the podcast thank you so much
3:11for having me let's start off we're
3:13going to get into so much science in
3:14this episode you're going to clarify so
3:15many things for us I'm very very excited
3:17about this I'm very fresh on my workout
3:19journey in general too so a lot of these
3:21questions are personal but let's start
3:23off with why should we work out it feels
3:25like a very fundamental simple question
3:27but I think there's a lot of confusion
3:28around it and that impacts motivation I
3:32think the reason why a lot of people
3:34work out is for weight loss and
3:36unfortunately we've been conditioned to
3:38believe that that is the necessary
3:41ingredient for weight loss when in
3:44reality we look at the studies and
3:46weight loss is pretty insignificant from
3:48exercise alone if you are not also
3:51restricting calories you probably won't
3:52see much weight loss now I think it's a
3:55great motivation for people to get going
3:57but what happens is they get really
3:59frustrated when like I feel like I'm
4:00working out really hard I mean I hear
4:01this from my friends all the time I'm
4:03working out really hard I've got a
4:04trainer coming over or I'm going to
4:06these classes I'm really getting after
4:08it and I don't see any changes and it's
4:10like well unless you do adjust your
4:12nutrition you probably won't see any fat
4:14loss studies show that weight loss is
4:17pretty minimal you might see a couple of
4:18pounds of weight loss in the beginning
4:20and then it starts to Plateau that could
4:23be for pensat mechanisms your body gets
4:26more adaptive and understands how to be
4:30more efficient at the movements that
4:31you're doing so you expend less overall
4:34you also might compensate more with food
4:37so this happens if you're exercising
4:38more your hunger levels might be
4:40affected you might feel like oh I just
4:42did a workout and burned a bunch of
4:43calories so I can eat more so you might
4:45be unintentionally putting yourself in a
4:48surplus or maybe just even at your
4:50maintenance and so therefore you're not
4:52seeing a lot of results so I like to
4:55really separate exercise and fat loss
4:57and really kind of think about fat loss
4:59if if that's your primary goal let's use
5:01nutrition whether that be working with
5:02registered dietitian or just kind of
5:04calculating and tracking your food and
5:06then using exercise to really improve
5:08other forms of body composition like
5:10muscle mass your metabolic health things
5:12like that so I like to really think
5:14about working out for health muscle mass
5:18and muscle mass has an effect on the
5:20Aesthetics and leanness a little bit but
5:21I think those two things if those are
5:23your focus rather than weight loss
5:24you're going to have a lot more success
5:25and be a lot happier with your results
5:27are there workouts that are more or less
5:30helpful for weight loss if that's your
5:31goal this is a hard question to answer
5:34because exercise is more or less
5:38indirectly affecting fat loss or weight
5:41loss so in the sense that building
5:43muscle helps your insulin sensitivity
5:46which can help you use fat more readily
5:48it can help you use the glucose that you
5:51are eating from your food and store it
5:53in the muscles rather than storing it as
5:54fat so it can kind of indirectly affect
5:56your leanness but again without that
5:57calorie restriction you're probably not
5:59going to see much difference so I do
6:01like to recommend muscle building muscle
6:03as an adjunct to fat loss but not as the
6:06kind of primary resource I think a lot
6:08of people will turn to cardio and the
6:10reason why cardio doesn't it again maybe
6:14indirectly affects fat loss but it's not
6:16going to have a huge effect on Fat Loss
6:18because the way we burn calories is
6:20constrained not additive meaning we
6:22don't just burn and burn and burn and
6:24burn people think oh I burned 500
6:26calories in my workout so I can eat 500
6:28more calories what we see from more
6:30recent studies is that we kind of
6:33plateaued a certain amount of overall
6:35energy expenditure and that Plateau
6:37tends to be around 800 active calories
6:39per day so that 800 Cal active calories
6:42per day is on top of your basil
6:44metabolic rate so just the amount of
6:45calories needed to keep you alive this
6:48800 number includes yes your exercise
6:50but also the majority of that 800
6:53calories will come from non- exercise
6:55activity thermogenesis or neat kind of
6:57just moving around talking ready
6:59showering doing chores all of these
7:02calories add up to this 800 number and
7:05if you're burning More Than This 800
7:07number overall you're probably not
7:08burning more calories on the whole so I
7:12like to think about you know that 800
7:13calories it sounds like a lot you're
7:15like oh that means I have to like do a
7:17really hard long workout it's like no if
7:20you just look at your Fitness Watch
7:22which we can talk about that fitness
7:24watches are notoriously inaccurate but
7:26it's what we have really burning 800
7:28active calories per day doesn't have to
7:30include a lot of activity for me that's
7:32like my 35 minute EA workout a 20-minute
7:34walk and just my activities throughout
7:36the day just staying overall active so I
7:39think using cardio if you are sedentary
7:42will have an effect but just trying to
7:44burn more and more and more really isn't
7:46going to put as much of a dent in your
7:48weight loss as you think it will okay
7:49wait that's so interesting because is
7:51that true even for like if you're
7:52marathon training or something like that
7:54or you do like an all day hike I feel
7:56like I do these like all day hikes and
7:58I'm like oh I want to like eat all the
7:59pizza and stuff to replenish myself
8:02right A lot of times when you're doing a
8:03lot of activity your hunger will be
8:05affected because you are burning more
8:07from exercise but your body doesn't
8:09actually burn more overall what happens
8:11is you downregulate other systems that
8:13use energy so like inflammation this is
8:15why exercise can be beneficial for
8:17inflammation because you're using less
8:19energy for inflammation but it can also
8:21have negative effects if you're doing
8:22too much so it can downregulate
8:24processes like mental health and lead to
8:26like brain fog or it can downregulate
8:28processes like d gestion that's why a
8:30lot of people that are overdoing it have
8:32digestive issues and kind of brain fog
8:33and mental Clarity issues to answer your
8:36question about marathoners it's a
8:38complex question metabolism is extremely
8:40complex I want to recommend if listeners
8:42are interested in this check out Burn by
8:44Herman ponser poner I think is his last
8:47name but he does talk about marathon
8:48runners a little bit more and their
8:50metabolisms do tend to adapt a little
8:52bit more they do burn more overall but
8:55with the exception of like kind of elite
8:57athletes if we're just looking at the
8:58average person
9:00no you probably aren't burning a lot
9:02more overall than that kind of 800ish
9:04calories per day and that's an average
9:06right some people will burn slightly
9:07more than that before plateauing some
9:08people slightly less that's so
9:10interesting though so if I go on like a
9:11really long hike or I have a really
9:13exercise heavy day I'm still probably
9:16topping out at 800 calories wow that is
9:18fascinating if You' ever had a really
9:20active day do you notice by the end of
9:22the day that you're kind of on the couch
9:24and you're really your limbs feel heavy
9:26you're really stationary you're really
9:27still fidgeting will unintentionally
9:30reduced so you're you will become more
9:32still in stationary and those are your
9:34body's way of conserving energy so that
9:37you don't burn too much energy and
9:39scientists think that this is a a
9:40mechanism for us to conserve energy so
9:44that we have a bank of energy in case
9:46there's an emergency and we need to run
9:48fight or flee that's so interesting okay
9:51what about the idea that people say that
9:54hit is really good for weight loss or
9:57heavy weightlifting is really good for
9:58weight loss
10:00again I think that they do affect weight
10:03loss indirectly in the metabolic effects
10:05that weightlifting and hit training have
10:09on your insulin sensitivity which
10:11affects how we you utilize blood sugar
10:14or how we utilize fat as fuel I was just
10:16looking at a study this morning about
10:18hit training in obese individuals and
10:21they were comparing it to moderate
10:22intensity training so like just kind of
10:24steady state cardio that you think of
10:26versus Hit training Which is higher int
10:29inity and shorter duration and what they
10:31found at the end of this study was that
10:33both groups lost like 5 kilog or 6
10:36kilograms of weight which what would
10:38that be for pounds like 2.2 so like over
10:4010 pounds of fat loss so on the surface
10:43you're like wow exercise hit training
10:46and moderate intensity training really
10:48affects fat loss if you look deeper into
10:50the study they're also in a 500 calorie
10:52deficit and they're controlling their
10:53diet so it's like was it the hit that
10:55was allowing them to lose this weight or
10:57was it the diet or was it a common ation
10:59so it's really hard to kind of
11:01understand and tangibly know how much
11:03weight loss will occur from Hit training
11:06or strength training but I do think that
11:08it's kind of the cherry on top that's
11:09how I like to think of it and just
11:11reframing like I'm improving my
11:13metabolic Health probably going to
11:14improve my insulin sensitivity better
11:16insulin sensitivity will lead to more
11:18stable hunger cues better energy levels
11:20when I have better energy levels I can
11:22do a harder workout I'm recovering
11:24better I'm using fat as fuel instead of
11:27storing carbohydrates as fat so all of
11:28those things kind of indirectly help
11:30with leanness interesting okay I'm going
11:31to ask more weight loss questions but
11:33let's go back to you said we shouldn't
11:35be doing it for weight loss we should be
11:36doing it for health yes can you
11:38highlight more of the health benefits of
11:40working out if somebody's listening and
11:41they're like well working out kind of
11:43sucks it's really hard I'm really busy
11:45and if it's not going to contribute to
11:46weight loss like why should I do it it
11:48still can have an impact on Aesthetics
11:51if that's your primary motivation and I
11:54think there's in the wellness world
11:56right now there's kind of like anti-
11:58athetic
11:59and and people that are like don't focus
12:01on that at all exercise should just be
12:03about health but I don't necessarily
12:05think there's anything wrong with having
12:06an aesthetic goal as long as it's
12:08reasonable and healthy and you're not
12:10doing something that's going against
12:11your health aesthetically if you're
12:13building muscle your body composition is
12:15improved because you have a higher ratio
12:17of lean mass to Fat Mass so if the
12:20health benefits like improved metabolic
12:21Health improved longevity improved
12:23energy improved sleep don't motivate you
12:26right now the aesthetic benefits are
12:27there as well talk to me about about the
12:29improved longevity the improved sleep
12:31the improved energy all that type of
12:32stuff though because that was my hump
12:34with working out is I think I was
12:36indexing really heavily on like well I
12:39don't want to do it for how I look and I
12:41really knew that diet was so impactful
12:43for how you look all these things so I
12:45couldn't ever motivate myself to work
12:46out until I connected it with my mental
12:49health and I realized like oh on days
12:50that I work out I have significantly
12:52less anxiety than days that I do not
12:54work out and that was finally the thing
12:56that tipped me but I feel like we talk
12:59so much about the aesthetic side that we
13:00lose all these other benefits that are
13:03really really important oh my gosh it's
13:05so fascinating the connection between
13:07exercise and mental health I know a
13:09little bit about it but again I I want
13:11to dig into it a little deeper
13:13bdnf which is a neurotransmitter that
13:16improves mental health and that is
13:20released during exercise so strength
13:22training cardiovascular activity all
13:26release this neurotransmitter that
13:28ultimately improves mental health so yes
13:31huge benefits on Mental Health both in
13:33the short term so pretty much
13:35immediately after and then in the long
13:37term the more consistent you are with
13:38exercise the better mental health you'll
13:41have and then when we think about
13:42longevity energy things like that going
13:44back to the insulin sensitivity piece
13:46insulin is one of those hormones that
13:48affects every single cell in your body
13:49it's a rare hormone that affects every
13:51single cell in your body and when we are
13:54more insulin sensitive our cells can
13:56utilize glucose more readily and easily
14:00so basically every single cell in your
14:02body will be working better that will
14:05help improve your energy overall improve
14:07your again mental Clarity improve all of
14:09the functioning of your body it will
14:12help you reduce risk of metabolic
14:14disease it'll help you live a longer
14:16healthier more energetic life so I think
14:19those are kind of the benefits that I
14:20think of with Mental Health and
14:21Longevity the bdn fting is really
14:23interesting cuz I've heard studies that
14:25show that exercise if it were like a
14:27pill it would be the most well
14:29researched most effective pill you could
14:31prescribe for mental health but I never
14:33knew why so that's really interesting
14:35yeah it is incredible for anxiety
14:37however I will say there's a Tipping
14:39Point where you can overdo it and that
14:41can cause more anxiety and stress in
14:44your body it's all about creating the
14:46proper dosage of exercise in your
14:48routine where you're doing enough to see
14:50the benefits but you're not doing so
14:51much that it's overstressing your body
14:54how do we know what the ideal dose is
14:57for our bodies great question you want
15:01to see the benefits over
15:03time and the benefits include muscle
15:06strength and muscle mass as well as
15:08improved cardiovascular health you
15:10notice that you can do things with more
15:12ease that maybe were harder like maybe
15:14you go up a flight of stairs no problem
15:15not huffing and puffing whereas you know
15:173 months ago you notice that you're kind
15:19of out of breath when you go up a flight
15:20of stairs so you want to see these
15:22improvements you can physically see
15:23muscle definition you can get a dexa
15:25scan you can test your VO2 max but then
15:28you're also recovering so I think that
15:30this is something that isn't talked
15:31about enough because when we think about
15:33a proper Fitness routine we want to
15:35balance the two because without the
15:36recovery you won't see results muscle
15:39growth adaptations they all happen in
15:42the recovery so thinking about our
15:44nervous system the two branches of our
15:45nervous system the sympathetic side and
15:47then the parasympathetic side we want
15:49those two to be relatively balanced so
15:51that our body can adapt and we can
15:53actually see the results so there's a
15:54couple tests that you can kind of do to
15:56test if you're recovering you'll kind of
15:58know if you're not recovered your limbs
16:00will feel heavier your grip strength
16:02will be weaker you know when you're sick
16:04and you just kind of feel likeah like
16:05heavy a little sore achy those things
16:08are not normal you should feel pretty
16:10refreshed on your recovery day soreness
16:12sometimes happens but we want light to
16:13know muscle soreness on average and
16:16there's also a CO2 Max tolerance test
16:19that you can do that's a really
16:20objective way to measure your recovery
16:21from day to day so what I like to do is
16:23do this test after you've had a couple
16:25recovery days and you're really
16:26refreshed and kind of get your Baseline
16:29and then you can do this test again in
16:31different increments maybe at the end of
16:32your week and see okay am I recovering
16:35or am I doing too much to where I'm
16:37actually not seeing results because I'm
16:38not recovered so the way you do this
16:39test is you take five deep breaths in
16:42and out through your nose so your
16:43deepest breaths possible and on your
16:45sixth inhale you'll inhale as much air
16:47as possible and breathe out through
16:48purse lips like you're breathing through
16:50a straw and set a timer on your phone
16:52and time how long you can breathe out
16:55you're letting out as little air as
16:57possible and what this is doing is it's
16:59testing your body's or your nervous
17:01systems tolerance for carbon dioxide and
17:05the longer you can exhale out the higher
17:07your tolerance for carbon dioxide which
17:09is an indicator of your overall recovery
17:11status so that's a really good tool that
17:13people can use to see like okay I'm not
17:16seeing results but I'm working really
17:18hard is it because I'm not recovering
17:20okay let's test it and see a lot of
17:21times it's because the right components
17:23aren't in your routine but sometimes it
17:24is because you're not recovering you're
17:25overdoing it are you into HRV as a
17:28recover metric I am I do think HRV is a
17:32metric of
17:33recovery HRV is interesting because
17:37there's no standard number you can't say
17:39like oh everyone should try to be at 100
17:41HRV it's going to be relative to you
17:43some people will have relatively lower
17:45HRV and some people will have really
17:47higher HRV but it doesn't necessarily
17:49mean there's something wrong with you so
17:50I like to look at your HRV in relation
17:53to you so if you're like okay usually
17:55I'm at like 90 or let's say usually I'm
17:57at like 50 and yeah I going to say I
17:59wish I don't think I've been at 91 day
18:02in my life but that's how different
18:04people are and and are you at 90 I am
18:07but that's only because but again I
18:09think that's everybody is so different
18:11and it also depend I'm having HRV shame
18:14do not have HRV sh no no no no no well
18:17that's that's what I'm trying to say is
18:18like everybody is so different and
18:20you're you're a lot shorter than I am so
18:23okay yeah not a lot not a
18:27lot just and how tall are you how tall
18:31are you I'm 5' one and a half which
18:33rounds up to 5'2 which rounds up to 5'2
18:35that's right which is important to note
18:36for anybody listening who's like what is
18:38HRV it's heart rate variability you can
18:40see it on an aura you can see it on a
18:42whoop you can see it on an Apple Watch I
18:43believe and it's measuring what the
18:45space between your heartbeats or like
18:48how variabil and you want variability
18:51the more it varies the higher so the
18:53higher the number it is and I I've heard
18:56that if you have a high number it's like
18:58okay to go on your workout and if you
18:59have a lower
19:01number like in reference to what your
19:03numbers normally would be you should
19:04maybe take more of a recover days do you
19:06feel that's true I do I do feel like if
19:08I look at my aura ring well I like to
19:11take inventory of how I feel first
19:12because I think that we ultimately know
19:14yeah more than our fitness trackers no I
19:15do usually think it's pretty lined up
19:17with how I feel physically yeah if I'm
19:18like oh there's a really low day because
19:20I you know had some alcohol before the
19:21day before or I haven't slept well or
19:23I'm really stressed and my HRV is lower
19:25it's like okay maybe I'll maybe I'll do
19:27a little shorter workout today because I
19:28don't know that my body could tolerate
19:31the amount of exercise that I typically
19:32do okay so not taking enough recovery is
19:36a reason people might not be seeing the
19:37results that they want what does an
19:39ideal recovery day look like to you
19:41because this is something I struggle
19:42with is somebody who works out for my
19:43mental health for my energy for how I
19:44feel that day I don't like the idea of
19:46just skipping a day entirely so how does
19:49that work I totally agree I think moving
19:51every day is crucial I like to think of
19:55strength training kind of as the
19:56Cornerstone of your routine and this is
19:58for so many reasons mainly that building
20:00muscle is extremely important it's our
20:02longevity organ we're losing it as we
20:04age most women are under muscled so
20:06really focusing on strength training and
20:08a hypertrophy routine as your
20:09Cornerstone and then taking those
20:10recovery days where you are doing easy
20:13activity that's not going to influence
20:15your Muscle Recovery so on those
20:17recovery days I like to think of doing
20:18activities that won't create muscle
20:22damage so muscle damage doesn't
20:24necessarily cause muscle growth which is
20:27really interesting but a lot of workouts
20:30that are kind of higher rep and lighter
20:32weight that are really really hard you
20:34know you're holding something for like a
20:35long period of time and you're shaking
20:37and it's burning and it's really really
20:38hard that can create a lot of muscle
20:41damage but it doesn't
20:42necessarily trigger the stimulus for
20:44muscle growth because muscle growth has
20:46to happen when you get close to failure
20:48in 30 reps or less and we can break this
20:49down here in a second but so I like to
20:51think about avoiding workouts that are
20:54creating muscle damage or loading muscle
20:57significantly a lot of people ask us
20:59like can I do like a pilates workout on
21:00my recovery day and I again you could
21:03try it for yourself and see how it feels
21:04for you I don't recommend it I recommend
21:06just doing light activity like a walk or
21:08a swim or dancing or jogging even if you
21:11feel like your body can tolerate that
21:13things to keep you moving that aren't
21:15going to significantly load your muscles
21:17okay what do you do on your recovery
21:18days yoga love okay that's good deep
21:23deep stretching can cause muscle damage
21:25I would just say if you are doing a yoga
21:28class consider not pushing to the point
21:30where you're really uncomfortable in
21:31your stretches like kind of think about
21:33like more light stretching that's
21:35interesting okay going back to you've
21:37said so many things that I want to
21:38follow up on you said we want light to
21:41know muscle soreness yes I tend to use
21:44soreness often as an indicator like oh I
21:46got a really good workout in yes should
21:48I not be doing that you're not alone but
21:51it is not a reliable indicator that your
21:54workout was effective muscle soreness
21:57generally happens when there's a heavy
21:58Ecentric component to the movement so
22:00the lowering phase let's say you're
22:01doing a bicep curl the lifting up is the
22:03concentric the lowering is the Ecentric
22:06if you're really focusing on a lowering
22:07slow lowering phase that has been shown
22:10to create more muscle soreness so if
22:12your workouts include a lot of those
22:14types of movements and that can happen
22:15for any muscle group any movement and
22:18then number two when you do a workout
22:20that your body is unfamiliar with muscle
22:22soreness is typically more pronounced so
22:26the problem with with measuring musle
22:28muscle soreness as an effective
22:30barometer of your workouts is that those
22:32two things eccentrics and doing workouts
22:34that your body's unfamiliar with are not
22:36the two things necessary for muscle
22:37growth so when we think about muscle
22:40growth we think about approaching
22:41muscular failure in 30 reps or less like
22:44I said before again eccentrics can build
22:46muscle but they they aren't necessary to
22:48build muscle and when you're doing a
22:51workout that your body is really
22:52unfamiliar with you likely can't load
22:55those movements with enough resistance
22:57to get closer failure you're in the kind
22:59of like that neuromuscular learning
23:00phase your body is kind of learning how
23:02to do things so I like to say and I
23:04still get sore from time to time it's
23:06not a huge deal but in general we don't
23:09want to feel like we got hit by a truck
23:11all the time also if you're constantly
23:13sore it's going to affect your
23:16performance in your next workout if
23:17you're super super sore you're not going
23:19to be able to lift and have the quality
23:22workout that you need in order to drive
23:25progress so that's why I like to say
23:27light no muscles sess you said the
23:29indicators that we're like resting well
23:31but are there indicators that we've done
23:33a good workout if it's not soreness cuz
23:36I like the feeling like again I don't
23:38like working out so if I'm doing it I
23:40want to know that it was effective it
23:41was a good use of my time yes a lot of
23:44people look to sweating calories burned
23:47overall fatigue so if you just feel like
23:49oh my gosh I'm wiped or soreness so
23:53those are kind of the four main things
23:54that people look for none of those
23:55things are important which is great news
23:57if you're someone that's killing
23:58yourself and really fatiguing yourself
24:00it's great news and also great news for
24:03those of you that don't want to wash
24:04your hair after every time you work out
24:05I mean it's great but the most reliable
24:08indicator that you've done enough is
24:10training close to failure and these are
24:12things I've alluded to I want to talk
24:13about this a little deeper so how you
24:15know that you're training close to
24:16failure is that your final rep is hard
24:19and slow you cannot physically do your
24:22final rep at the same Pace that you
24:23could do your first rep if you're taking
24:26every set of your exercise close to
24:27failure whether or not you're sweating
24:29whether or not your heart's beating out
24:30of your chest whether or not you've
24:31burned a lot of calories that's going to
24:33be the effective stimulus required for
24:35muscle growth and therefore body
24:36composition improvements does it matter
24:38how many sets you're doing like if you
24:40do close to failure for three sets is
24:42that better or worse than close to
24:43failure for four sets I like to think
24:45about overall weekly volume rather than
24:49volume in each workout so studies show
24:52and I see studies that show all sorts of
24:55different things on this but in general
24:57we want to think about four hard sets so
24:59four sets close to failure for each
25:01muscle group per week at least this can
25:03be divided up however you want
25:04throughout the week for example maybe we
25:06work chest on Mondays and then we work
25:09it again on Thursdays for a total of
25:11eight sets for that week and again
25:13taking each one of those sets close to
25:15failure in under 30 reps if you're doing
25:17more than 30 reps you're probably not
25:19lifting heavy enough I like to think
25:20about overall weekly volume rather than
25:23how many sets you're doing in each
25:24exercise andout four as the minimum per
25:27muscle group four per muscle group per
25:29week and if we think about kind of nine
25:31muscle groups nine primary muscle groups
25:33so quads hamstrings glutes ABS back
25:37chest biceps triceps shoulders okay
25:41think about four for each one of those
25:43and it sounds like a lot it sounds like
25:45a lot but in EO we do this in 35 minute
25:48workouts four or five times a week so
25:50it's really not a lot that gets back to
25:52dosage what is the minimum viable dose
25:56minimum for muscle growth or minimum
25:59let's say for health like if we're just
26:01really in it for our health for the
26:02health benefits of working out what is
26:04the minimum amount we should be working
26:05out so for health I would say four
26:08because what happens four four hard sets
26:12per muscle group per week okay I would
26:14say but there's some caveats to this so
26:16the reason I say that is because we do
26:17want to be focused on muscle growth
26:19we're losing it as we age and after you
26:22hit a certain point so muscle growth
26:24starts to decline 3 to 8% per decade
26:27after the age of 30 so a lot of people
26:29hit 40 and they haven't even done enough
26:31to maintain what they have so they're
26:33losing muscle mass throughout that those
26:3510 years and they're like why is my body
26:36composition change why is my metabolism
26:38change what's going on well they've lost
26:40muscle mass over the last decade and
26:42then once you hit about age 50
26:43especially for women that loss
26:45accelerates so you can lose up to 1 to
26:482% of muscle per year so that can have
26:50significant effects on your metabolism
26:53and body composition mental health
26:55metabolic Health all of those things so
26:57if we think about we want to build
26:59muscle as early as possible of course
27:00it's never too late but it does get
27:02harder once you approach 50 and Beyond
27:04want to think about building muscle so
27:05when I think about overall health I do
27:07think about muscle and I do think about
27:08building it so I say four hard sets per
27:11week at least now if you're in a season
27:13of life where you're like I can't even
27:15do that I cannot even commit to that I'm
27:17like I want you to just stay consistent
27:18we always talk about gentle consistency
27:20is going to win over intense
27:22inconsistency 10 out of 10 times so if
27:25you just want to maintain what you have
27:27and that's you're like that's the only
27:29way I'm going to do it great one to
27:31three hard sets per week per muscle
27:33group will be enough to maintain now you
27:35have to take each of those sets close to
27:37failure just lifting and doing three
27:39sets of 10 and your 10th rep is like
27:41yeah whatever it burned a little bit but
27:42like I'm moving on no you have to take
27:44each set close to failure in order to at
27:46least maintain what you have and most
27:47women just are not doing that they're
27:49training with two light of weights and
27:51they're doing too high of rep and it
27:53burns and it's hard and they're shaking
27:55and they think they equate that with the
27:57stimulus needed for muscle grow grow but
27:59those aren't the stimuluses needed what
28:01about cardio in terms of a minimum
28:03viable dose what are we doing to protect
28:06our heart health because that's
28:07something we have it kind of mentioned
28:08in this conversation is heart disease is
28:10the number one killer of women and as
28:12far as I can tell cardio is the thing
28:14that helps with that from a exercise
28:16perspective am I wrong no you're not
28:18wrong at all and I think that cardio has
28:21been interesting because it's kind of
28:24been demonized recently and and I've
28:27gone back and forth on this I'm not
28:28going to lie I've had stages of my life
28:30where I did way too much and I did it to
28:32burn fat or get lean and then that broke
28:35my body down and wasn't effective and
28:36then I kind of swung the other way and I
28:38was like strength training is all you
28:39need and now I'm kind of I'm in the
28:41middle and I'm like I think that having
28:44strength training as the Cornerstone
28:45because you will improve your
28:46cardiovascular health with a hypertrophy
28:48routine however not to the same extent
28:51that you would if you had some higher
28:53intensity training in your routine like
28:55some hit or sit training and then also
28:57some life intensity cardio like your
28:59Zone 2 like your brisk walks or or
29:01swimming or dancing or whatever you
29:03enjoy biking whatever it is but I do
29:05think that having cardio days is
29:07important we like to recommend 150
29:09minutes of light to Moder intensity each
29:11week for me I just do brisk walks with
29:13my husband and that's enough for me to
29:15be in zone two we're walking pretty fast
29:18and you do have to walk with enough
29:19intensity for to have those
29:21cardiovascular benefits but yes I do
29:24think that cardio is a key component cuz
29:26that was really surprising to me I
29:27recently went to this place where they
29:29tested my V2 Max I did a dexa scan all
29:32these things and I actually have
29:33incredibly High muscle mass for my age
29:36but my V2 Max was not as good as they
29:39wanted it to be and so essentially my
29:41heart was having to work harder to pump
29:44the blood all over my body and my card
29:46and I I haven't been doing very much
29:48cardio at all because I hate cardio and
29:50they asked me the exercise scientist
29:51that I worked with there was like you
29:53need to add cardio back in for your
29:55heart health yeah you yes and the best
29:57way to improve your VO2 max is through
29:59hit training or Sprint training now I
30:01agree with you I'm very adverse I hate
30:03it I hate that all out Max intensity
30:06stuff that interval work so I kind of
30:07have to force myself to do it however
30:09have you heard of Reit no re e h t no
30:12tell me so it's reduced exertion
30:15high-intensity training so basically
30:17it's really really low dose Sprint
30:19training so what these researchers found
30:23is they they put people on a routine
30:26where basically they were doing two I
30:28think it was 20 or 30 second Sprints
30:30with time in between like two minutes of
30:32rest in between so two allout sprints
30:34with rest in between like once or twice
30:36a week and they saw in incredible
30:38benefits in their V2 Max within just a
30:40few weeks so a little bit can go a
30:43really long way and if you're someone
30:44that's adverse to it just add one rehit
30:47session where you're doing maybe like a
30:493 to 5 minute easy warmup you're doing a
30:5220se second allout Sprint as hard as you
30:54can whether that's jump squats heel
30:56clicks or high knees or you're sprinting
30:58outside or you're sprinting up a hill
31:00whatever it is 20 seconds all out is
31:02leave everything you can break for 2 to
31:053 minutes and then do that again break
31:07like lay on the floor you can just you
31:09can lay on the floor you can take a nap
31:12just rest basic what we do we have a CL
31:14we have a rehit class in Elo and we do
31:17just like some mobility in between and
31:18really let the heart rate fall because
31:20you want to start from a resting
31:21position so that you can give a really
31:23allout intensity so totally break for 2
31:25to 3 minutes and then do it again 20
31:27seconds and then you're done and you can
31:28do that once a week and see really good
31:30benefits and try it and and see see what
31:33happens cuz if if you're adverse to
31:34Sprint training and you're not going to
31:36do it what's the point you know you kind
31:38have to meet yourself where you're at
31:39okay can you lay it out in terms of a
31:42week for us sure just like very much in
31:44detail when are we doing these cardio
31:46sessions when are we doing recovery what
31:49are we doing on those days when are we
31:50doing arms hips whatever just kind of
31:53like map out a week yes I'll tell you
31:54exactly what I do so I've been doing
31:57this for years and it feels so
31:59sustainable this surprises people but I
32:01don't love to work out I'm kind of like
32:03you like I and and if I could just do yo
32:06I always loved yoga and if I could just
32:08do yoga all the time and see the
32:09benefits that I needed to see that's
32:11what I would do so I've had to create a
32:13routine that is not only effective but
32:15it's going to be sustainable Monday is
32:17upper body Tuesday is lower wait and so
32:20upper body is upper body would be chest
32:23back shoulders bicep like arms okay so
32:27we'll hit like three or four muscle
32:28groups in that class and then Tuesdays
32:30lower body so like glutes quads
32:32hamstrings things like that Wednesday we
32:34do a little core and then we hit another
32:36muscle group that we got on Monday so
32:38like maybe shoulders or triceps or
32:40something like that Wednesday we do a
32:42combination of upper and lower and then
32:43Thursday we're hitting core again and
32:45we're getting both upper and lower so
32:47we're hitting each muscle group 2ish
32:50times throughout that week and then in
32:52between I do I try to walk every day to
32:54get that to that 150 minutes of light to
32:56moderate intensity C cardio and
32:59then my goal was to do rehit it's 10
33:02minutes that's it including warm up and
33:04cool down my goal was to do that and I
33:05have not been consistent with it
33:07admittedly but in an Ideal World I would
33:09add that you can even add that on a
33:11Saturday or Sunday because it's it's not
33:13stressful enough to reduce your recovery
33:16the Sprints are so short that it's you
33:18might not even sweat cuz the Sprints are
33:21just so short but they are very very
33:22hyping for your buck okay all right
33:25that's interesting you've mentioned
33:26zones a few times I feel like a lot of
33:28people are like oh yeah the zones I
33:29didn't know what the zones were for a
33:30really long time I was so confused when
33:32people talked about them as if we should
33:34all know what they were can you just
33:35like briefly walk us through the zones I
33:37know they came out like I feel like I
33:38hear about them all the time now like
33:40out of nowhere okay so there's five
33:43cardiovascular zones and each Zone
33:45correlates with a different heart rate
33:48zone so Zone one is really light
33:52intensity cardio so like a really
33:54leisurely walk you can breathe really
33:56easily in and out through your no no you
33:58could easily have a conversation you're
33:59not really feeling any substantial
34:01increase in your heart rate zone two is
34:04a little bit more elevated so that's
34:06maybe 60 depending on who you ask and
34:08talk to 60 to 70% of your heart rate Max
34:10so this is where you're feeling your
34:12heart rate increase you might starting
34:14to feel a little warmer but you could
34:16still have a conversation I like to
34:18think about it you can talk but not sing
34:21zone three is harder cardio this is the
34:24cardio that you are starting to sweat
34:27you're starting to burn more calories
34:30but again not super important as we
34:31talked about earlier you are having a
34:33harder time speaking so you could maybe
34:35say like three words before you need a
34:36break you have to breathe in and out
34:38through your mouth you can no longer
34:39breathe in and out through your nose and
34:41this is the zone that a lot of group
34:43fitness classes fall into because it can
34:46be sustained for longer periods of time
34:48it still kind of falls under that steady
34:49state so it could be sustained for 45
34:51minutes or longer so is what a lot of
34:53Fitness classes or spin classes boot
34:55camp classes things like that fall into
34:57so people classify Zone 3 is kind of
34:59like the No Man's Land because you're
35:02not getting the metabolic benefits that
35:04you're getting from Zone 2 but it's not
35:07high enough intensity to trigger some of
35:09the hormonal Cascades that improve
35:11things like your V2 Max so it's kind of
35:13some people kind of think of it as no
35:15man's land and then of course I like to
35:17think none of it is wrong or bad but it
35:20just might not be your focus then
35:21there's zone four and five which are
35:23higher intensity cardio zone four is
35:25your high intensity cardio that you
35:26could maybe only sustain for a couple of
35:28minutes and then zone five is like that
35:31allout Supra maximal effort where you
35:33could really only sustain it for like
35:35less than a minute and that would be
35:36like the rehit that would be like rehit
35:38yes or Sprint interval training okay
35:41there's been a lot of conversation on
35:42the internet recently about avoiding
35:44Zone 3 and I believe zone two to a
35:46certain extent as well particularly for
35:48our Hormone Health with the idea that
35:50it's raising our cortisol levels and not
35:52clearing what it has raised in our
35:54bodies can you speak to that yeah I
35:56think that's really interesting so so
35:57Zone 2 doesn't really have a huge
36:00cortisol Spike and that's what makes it
36:02so great as a recovery day activity
36:04because it really doesn't overly stress
36:07your body par menopausal women have been
36:08told to avoid Zone 2 and Zone 3 and I
36:12don't necessarily think this is merited
36:13I think that yes we should focus on
36:16other things like hypertrophy training
36:18and Sprint training first I do think
36:20that if you have the capacity to add in
36:23things like walking or jogging or biking
36:25I think it's great and it's important
36:27for your metab Health in your your heart
36:29health so I don't think we need to avoid
36:30it I just don't think we need to focus
36:32on it as much now Zone 3 cardio might
36:34have a little bit as you go up intense
36:36in intensity there's a higher cortisol
36:40Spike so Zone 3 cardio will have more of
36:43an overall stress response on your body
36:46and one of the reasons why it can be
36:48difficult to add into your routine is
36:50because it might influence your recovery
36:53so it might just be harder to recover
36:54from if you're doing a ton of zone three
36:56training and you're also doing the
36:58things that we know are important like
37:00hit training and hypertrophy training or
37:02muscle building so I don't think it's
37:04like black and white like you should
37:06completely avoid it like the plague I
37:08think having activity in your everyday
37:11life doing that zone 2 cardio is I would
37:14say crucial so no matter your age no
37:17matter who you are I don't think that we
37:18need to avoid it like the plague but you
37:21wouldn't fill your workout routine with
37:23essentially workout classes the types
37:25that are putting you in that zone for
37:27the whole time time and have that be
37:28essentially like the bulk of your plate
37:29we talk about in nutrition it's less
37:31about what you're taking off but it's
37:33like you're taking up room on your plate
37:36that is the stuff we really want the
37:38nutrients that we need to thrive is it
37:40sort of like that that's the Perfect
37:41Analogy we're all Limited in time we all
37:44don't have infinite time and we all
37:45don't have infinite recovery capacity
37:47either so we have to consider that as
37:49well so that's why it's like yeah do it
37:51if you can sprinkle it in and you can
37:52recover from it but a lot of people
37:54gravitate towards that zone 3 training
37:56because it is where you get the
37:57sweatiest it is where you burn the most
37:59calories it is where you feel the most
38:00fatigued but like I said none of those
38:03three things are important for improving
38:05our body composition because our calorie
38:07burn plateaus and Zone 3 training
38:09probably isn't you're probably not
38:11training your muscles close to failure
38:12to have an effect on your muscular
38:14skeletal Mass either so yeah I just
38:17think it's like kind of bonus don't be
38:19afraid of it but don't prioritize it is
38:21there anything that you think per
38:22menopausal or menopausal women should be
38:24doing differently in terms of their
38:25workouts oh this is such a a Hot Topic I
38:28feel bad for per menopausal women right
38:31now I think on one hand there's so much
38:33awareness that's been built around it
38:36which I think is awesome like people are
38:38talking about it it seems like for the
38:39first time ever which we need to and
38:41then on the other hand it just seems
38:42like it's so dogmatic and it seems so
38:44black and white to me and what I've
38:47found is a lot of the advice on the
38:49internet right now is kind of turning
38:52women off and and making them feel
38:55discouraged from doing types of training
38:57that they really have no interest in
38:59doing so let's back up and talk about
39:01what's happening during menopause and
39:03how exercise affects this so during
39:05menopause which can affect people
39:07earlier than they think people are like
39:08oh I'll wait till I'm 60 to worry about
39:10that it can happen in your late 30s so
39:12for me that's like right around the
39:13corner so I'm like okay I really need to
39:15start thinking about this kind of now so
39:17when you start to hit per menopause
39:19estrogen levels are affected so you'll
39:21have a decrease in your estrogen how
39:23this affects your workouts is you will
39:26have lower rates of Muscle Recovery and
39:29you will also have lower rates of muscle
39:31activation these two things paired
39:33together can make the same workout that
39:35you were doing 10 years ago less
39:37effective because when we think about
39:38muscle growth we want to stimulate as
39:40much of that muscle as possible and we
39:42also want to be able to recover from
39:43that so a lot of women were able to get
39:46away with certain things in their 30s
39:49that they're finding that's just not
39:50effective anymore so what I like to
39:52think about for this group is as long as
39:54you're training close to failure in 6 to
39:5630 reps you can see muscle growth
39:59however we do have to consider fatigue
40:02when we are thinking about our workouts
40:05so fatigue happens more often when you
40:10are doing that higher rep training if
40:12you're doing like 20 25 reps you might
40:15find that that's a lot more fatiguing
40:17than doing 12 reps with slightly heavier
40:19weight so when we think
40:21about these this group of women we might
40:24consider slightly higher weight and
40:26slightly lower reps and then two those
40:30slightly lower reps and slightly higher
40:32weight might be easier to recover from
40:35and we know Muscle Recovery is lower at
40:36that time so we and we want to limit
40:39that muscle damage which can often
40:40happen with those higher rep ranges so
40:42we want to kind of think about and you
40:43could play with this ladies but really
40:4615 reps is maybe you could shoot for or
40:48less I've heard a lot about how you have
40:51to do six reps and you have to do heavy
40:53compound lifts like squats and deadlifts
40:54this isn't necessarily true as long as
40:56you're taking your lifts close to
40:58failure not all the way to failure but
41:00close to failure you can see results and
41:03we have women hundreds of women who if
41:05you want to read reviews on the App
41:07Store on Evo who are 50s 60s Beyond and
41:10they're seeing great body composition
41:11changes from this approach so as long as
41:13you're eating the protein and you're
41:14training close to failure that's what's
41:16important and should our approach to
41:18cardio change at all or if we're having
41:21these hormonal effects should we be even
41:22more avoidant of that zone three area
41:25same conversation as for it's just like
41:28is it influencing your recovery are you
41:30finding like okay I'm doing that CO2
41:32tolerance test and I'm not recovering
41:34very well then then yeah maybe we take
41:36it out and just focus on easier cardio
41:38like zone two that's not going to
41:39influence recovery as much so again
41:41recovery is lower so it's just something
41:42that we really have to keep in mind
41:44we've been so conditioned to think that
41:45more fatigue is better more soreness is
41:47better but that's going to negatively
41:49influence each workout so it's going to
41:51make each workout less and less
41:52effective so we want to think about
41:54maximizing recovery and sometimes this
41:56means just being more intentional about
41:57the stress that you're putting through
41:58your body another thing that people
42:00worry about as they get older is bone
42:01density Are there specific workouts that
42:04you think are better or worse for bone
42:05density and I'm also thinking about with
42:06like the rehit is there risk of hurting
42:10yourself if you're like going all out
42:12and you haven't necessarily been doing
42:13that with bone density strength training
42:16is primarily what's going to improve
42:18your bone density over time and rehit
42:22yes there's always risk of injury with
42:24any form of exercise however what I like
42:26about rehit is is such a short period of
42:28time and you can meet yourself where
42:30you're at maybe you don't start with
42:32like jump squats to the floor you know
42:34or to like to to a chair like deep jump
42:36squats maybe you start meet yourself
42:38where you're at and do exercises that
42:40you're confident that you can perform
42:42with allout effort however as you get
42:44more fit and as you get more strong
42:45again you're pairing the strength
42:47training with this type of training as
42:49you get more fit and strong you'll be
42:50able to tolerate things with less risk
42:52of injury if somebody suspects that
42:54their cortisol is high cuz we live in
42:56like a high stress world or they've been
42:57tested and found out that their cortisol
42:59levels are high and they really want to
43:01avoid spiking their cortisol with
43:03workouts what would you have them do and
43:05what would you have them avoid great
43:07question again dosage is everything here
43:09so if you are doing 45 minute hourong
43:12workouts hard boot camp workouts where
43:14you're sweating you're exhausted you're
43:17sore those type of workouts on top of a
43:20stressful life with maybe you're not
43:21sleeping well maybe you're super busy
43:23mentally stressed whatever it is are
43:24probably not going to pair well you're
43:26probably not going to see the results
43:27that you're looking for because again
43:29your body just can't keep up and recover
43:31and we see the results from recovery so
43:34I like to think about again making
43:35strength training the Cornerstone and
43:38you don't have to do a lot you really
43:40don't I mean four hard sets per week at
43:43a minimum the workouts don't need to be
43:44super long and then from there Zone 2
43:47cardio which is not very stressful on
43:48your body is where I would focus again
43:50you don't have to be afraid of cortisol
43:52spiking with something like a hit
43:54routine because studies show that it it
43:56returns to Baseline after you're done
43:58however if you're worried about it then
44:00just wait just wait until you feel
44:01better and just focus on strength
44:03training Zone 2 cardio and then add in
44:04hit once you're feeling a little bit
44:05better you're probably going to be
44:06feeling better pretty quickly those are
44:08the things I would recommend if you feel
44:09like you're just a ball of stress and
44:11you just kind of need something to see
44:12results but not make your stress worse
44:15does time of day matter at all for
44:17cortisol or for anything else when it
44:19comes to working out this is interesting
44:21so cortisol is highest in the morning
44:24and Falls throughout the day does it
44:26matter as far as your cortisol overall
44:29cortisol regulation when you work out I
44:31don't think so just for overall results
44:34number one just work out whenever you
44:35can like that's truly going to be the
44:37best routine a lot of times I'll work
44:38out at night it's not my best workout
44:40because I'm tired from the day but if
44:42you can work out when you're the
44:43freshest because again I talked about
44:45this in regard to par menopause but this
44:47applies to anybody we want to limit
44:50fatigue before your strength workouts
44:52the fresher you are the more likely you
44:54are to recruit a higher percentage of
44:57your muscle and therefore stimulate the
44:58most of the muscle and see the best
45:00results if you think about it this way
45:02would you rather lift like a heavy piece
45:04of furniture after you ran five miles
45:05and you're super fatigued or when you're
45:07super fresh you probably want to lift
45:10that table or super heavy piece of
45:11furniture when you're more Fresh So the
45:13same thing applies to your workouts we
45:15see fatigue as a good thing but we
45:16actually want to feel as fresh as
45:18possible going into each set so that we
45:20can recruit the highest percentage of
45:22motor units in each exercise which makes
45:24it more effective makes it more
45:25effective makes us reach our go what if
45:27we're not just thinking about having the
45:28best workout but having the workout have
45:30the best effect on the rest of our day
45:32if workouts make us really tired so
45:35would that help us sleep or would that
45:37deplete our energy for the day like if
45:38we're trying to fit a workout in in the
45:40way that we're reaping the benefits of
45:42the workout to have the best day
45:44possible is our best time of day well I
45:46love to think about exercises
45:48rejuvenating you not exhausting you
45:50let's say you're doing a strength
45:50workout if you feel exhausted after that
45:52strength workout this sounds
45:54counterintuitive but try to lift a bit
45:57heavier for fewer reps it's overall Less
45:59fatiguing on your central nervous system
46:01than higher rep training studies show
46:04again you can lift between six and 30
46:06reps anywhere in that rep scheme will
46:08drive muscle growth however if you're
46:10lifting closer to the 30 reps you might
46:12accumulate more central nervous system
46:13fatigue than if you were lifting closer
46:15to that like six to 10 reps so if you
46:18want to save your energy for the day but
46:19you want to see results you could lift a
46:21bit heavier for a bit fewer reps and
46:24then you won't feel as fatigued but you
46:26will have stimulated muscle just as well
46:28as if you lifted for more reps oh
46:30interesting do you have any advice for
46:32jumping in to working out when you've
46:35been not doing it for a while I think
46:37ease in like really give yourself a
46:40structure so again really thinking about
46:44okay I'm going to spread my muscle work
46:45throughout the week I'm not going to do
46:47really long workouts if you're not
46:48working out and you're like I'm going to
46:49work out for an hour six days a week
46:51that's you're going to fall off your
46:52body is going to be exhausted you're
46:53going to be tired it's going to be too
46:55much too soon so really think about
46:57maybe four strength training sessions
46:59throughout the week and keep them short
47:01keep them 35 minutes and that can be a
47:02really really effective routine whether
47:05you're a beginner or not so think about
47:08adding things slowly and I again we
47:11always say gentle consistency so that
47:13means even if you don't want to show up
47:15show up for the workout and do one hard
47:18set and skip to the cool down make the
47:20workout even shorter But continuing to
47:22show up consistently so that you can
47:25continue to see the benefits cuz people
47:27think it's all or nothing that's kind of
47:29why I don't love these like 80-day
47:31challenges where there you know 75 hard
47:3375 hard where there's a timeline it does
47:35work for some people to sustain a habit
47:37but for a lot of people they get to the
47:39finish line and they're like oh my gosh
47:41finally I can like stop having to work
47:42out twice a day and like then they just
47:44fall off completely so to me I think if
47:47you are doing nothing start with short
47:49workouts and set a real really realistic
47:52schedule for yourself do you have any
47:54other advice for motivating ourselves to
47:57out or to making it more fun and less
48:00boring and awful yes I think that music
48:06is Big so finding a playlist or whatever
48:09that you love and then
48:11two not doing the same workout every
48:14single week I think is really important
48:15it is important to do a lot of the same
48:17exercises each week because Progressive
48:19overload involves you doing the same
48:22movements and slowly adding more reps or
48:24more weight as you go on but in just for
48:27example again there's lots of programs
48:29but you don't ever have to do the same
48:30workout so we do a lot of the same
48:31exercises but there are different orders
48:33or there's different drop sets or
48:34there's different warm-ups and cooldowns
48:36so every workout feels fresh and I think
48:38that's we've heard from our members
48:40that's really helped them stay
48:41consistent knowing that oh God I did
48:43this workout last week I have to do this
48:44again like I'm so bored of this you know
48:46it's kind of like o what's what's today
48:48and kind of keeps you guessing which I
48:50think really helps with consistency I
48:52also this is from Dr Katie milman but
48:54she says to pair things that you really
48:57hate with things that you really like so
48:59I listen to my favorite podcast only
49:01when I'm working out and you have to put
49:02the thing that you love the most off
49:04limits to yourself at other times so
49:06you're like oh I can't listen to this
49:07specific podcast that I really really
49:09love unless I'm working out and then it
49:11makes you motivated to work out that is
49:13brilliant I love that I will also say
49:16that if you're listening to this podcast
49:18and you're applying some of these things
49:19that we're talking about you're going to
49:21hate working out less because you're not
49:23going to do all the wrong things you're
49:25going to start seeing results you're not
49:27going to be killing yourself for no
49:28reason so you find that it's a lot
49:30easier to show up for a workout when
49:32you're like okay I'm doing High bang for
49:34my buck exercises right now they don't
49:37hurt they feel good it's not completely
49:40miserable I'm not like grinding my body
49:42into the ground in the pursuit of
49:43burning calories so you might find that
49:45you enjoy working out
49:47more another life phase I want to talk
49:49about is pregnancy and postpartum I know
49:51you just went through this yourself what
49:54advice do you have to anybody listening
49:56who's in those life phases and wants to
49:58incorporate working out in the best way
49:59possible oh I have so many um so first
50:04of all I think the cultural conditioning
50:06around pregnancy and postpartum is that
50:09during pregnancy take it easy relax you
50:12know don't do a lot don't push yourself
50:15and then postpartum the subtle not so
50:18subtle conditioning is bounce back get
50:21your body back look a certain way like
50:24come on you're you just had a baby like
50:26let's get back to our workouts I think
50:28it's totally the opposite barring you
50:30have a complicated pregnancy in your
50:31doctor is not recommending you
50:33exercise we can lift weights we can even
50:36build muscle and strength during
50:38pregnancy you can continue to get more
50:40fit during pregnancy as long as you're
50:42doing so in gentle ways that aren't
50:44conflicting with your body but we're
50:47conditioned to take it easy relax and
50:50what I think happens for so many women
50:52is they end up losing muscle during this
50:55time because they're not really doing
50:56much and then they get to that
50:58postpartum phase and they've lost a
51:00significant amount of muscle over that
51:02those nine months and so now they have
51:03to rest they have you know we rest for
51:05at least six weeks and so you're losing
51:07muscle during that phase too and then
51:08they finally get cleared to exercise and
51:09they're like oh my gosh I feel like I
51:11have so far to go I got to hit it hard I
51:14got to work out as hard as possible and
51:17they don't ease in and they hurt
51:19themselves um cause pelvic floor
51:21dysfunction cause joint issues burn
51:23themselves out physically mentally
51:24emotionally so I think that it's kind of
51:27the opposite I think you can build
51:28muscle get stronger during pregnancy
51:30you'll have an easier time recovering
51:31postpartum and then when you are
51:33postpartum be really gentle with
51:34yourself take your time there's no rush
51:37and you can get back to your strength
51:40and your muscle mass and even your body
51:41composition but I think we should
51:43normalize that it's okay for it to take
51:45a long time I personally did not focus
51:47on my body composition until I was like
51:48five or six months pregnant and for a
51:50lot of people it's even longer than that
51:52which I think is totally fine I was just
51:54like listen this is a huge life change I
51:56cannot focus on staying super consistent
51:59with my strength training and focusing
52:00on my diet right now like I'm just
52:01trying to keep my baby alive I'm
52:03breastfeeding I'm exhausted those things
52:05are not happening right now which I
52:06think is totally realistic and should be
52:09the standard rather than the other way
52:11around is it totally safe to weight
52:13train during pregnancy it is again get
52:15your doctor's approval but weight
52:17training is so beneficial during
52:20pregnancy not only can you help maintain
52:23and potentially even they haven't done
52:24studies on this cuz for ethical reasons
52:25it's difficult to study pregnant women
52:27but in theory you can continue to build
52:29muscle during pregnancy if you're
52:31applying the principles of hypertrophy
52:32eating enough protein strength training
52:34properly and then as long as you're
52:35doing exercises that are safe for your
52:39body so of course you don't want to be
52:40laying on your stomach past the second
52:42trimester there's SI stuff with certain
52:45leg exercises so double leg exercises
52:47tend to be a little bit more SI friendly
52:50what's SI sorry low low back like like
52:53sciatic yeah you can get sciatic stuff
52:56from that it's just because you have
52:57more laxity in your pelvis during
52:59pregnancy so this can cause uh some
53:01instability in the SI joint and cause
53:03pain kind of your lower pelvis like
53:05around your the back side of your hips
53:07okay so there's certain things that you
53:08want to consider during pregnancy but
53:10you can train close to failure and eat
53:12high protein and continue to safely see
53:15your body at least maintain or build
53:16muscle do you think it helps with labor
53:18at all cuz labor is such a marathon of
53:21an exp I mean it seems like the hardest
53:23workout in the world is having a baby
53:25absolutely and it's so funny because the
53:27nurses were telling me when I was in
53:29delivery that a lot of people end up
53:32getting C-sections because they just
53:34tire out they're just exhausted and they
53:36can't do it anymore which is like Fair
53:38it's yeah exhausting it is exhausting
53:40you have spent all of nine months of
53:42pregnancy being pretty sedentary if
53:44you're pushing for 2 3 hours that might
53:47be exhausting so yeah I think preparing
53:49your body physically for labor is also
53:51extremely important let's get into some
53:53of the nitty-gritty of weightlifting
53:55you've talked a few times times about
53:56like you can do anywhere between 6 and
53:5830 reps what's best though like how do
54:01we decide where in there we should fall
54:03how do we decide what weight what amount
54:06of weight we should be lifting and how
54:08many reps we should be doing yes it's
54:10totally preference honestly it really is
54:12preference but I will say I do like more
54:15of that moderate range so like 15ish
54:18reps or less and the reason for that is
54:21because you're not stopped from muscle
54:23burn so what happens is once you
54:26approach those higher rep ranges 25 30
54:29rep range you can train close to failure
54:31if your last rep you can't do quickly
54:33it's really slow it's really hard that's
54:35the stimulus needed for muscle growth
54:36however you tend to get more of a muscle
54:39burn at those higher rep ranges muscle
54:41burn is called metabolic stress so it's
54:44basically just an accumulation of ions
54:46in the muscle and people think that the
54:48burn means muscle growth and this or fat
54:51burn and neither of those things are
54:53true metabolic stress is not necessarily
54:55asso iated strongly with muscle growth
54:58what's associated strongly with muscle
54:59growth is mechanical tension so again
55:00getting close to that muscle failure
55:02point so a lot of people stop because of
55:04the discomfort of the burn not because
55:06they're close to failure when they're in
55:07those higher rep ranges so if you find
55:09yourself okay I'm doing 25 reps of this
55:11exercise I'm stopping because I'm so
55:14uncomfortable or I'm bored then you need
55:15to lift a little heavier and do fewer
55:17reps or if you're finding you're overall
55:19fatigued if you're like I'm bored I'm
55:21fatigued it's burning I'm done that's
55:24not the stimulus required for muscle
55:25growth so I personally love 15 reps it
55:28doesn't feel so heavy that it feels like
55:31daunting but I'm not being stopped by
55:34boredom or but if we want to just like
55:36get in get out could we do six a really
55:38heavy because that would make the
55:40duration of the workout much shorter
55:42exactly totally interes you totally
55:44could it's preference yeah it really is
55:46preference some people love to lift
55:48heavy and I like to vary it too like I
55:50like to do a little bit of both again
55:52for variety and Novelty um but you
55:55really don't have to could do either and
55:57just to be super clear on what you mean
55:59by close to failure it's not when we're
56:01burning you said that how do we know
56:03when we're close to failure great
56:04question rep speed will decrease
56:06significantly so velocity will decrease
56:08significantly so your last rep you
56:11cannot lift the weight quickly despite
56:13your best efforts you're like I'm trying
56:14as hard as possible it almost feels like
56:16you get stuck halfway or like you're
56:18like like doing everything you can to
56:20lift it but you can't physically lift it
56:22with the same speed that you could in
56:23your first rep that's how you know your
56:25close to failure and then I know you
56:26have your amazing program evlo and
56:29everybody can like just go do that and
56:31have everything laid out for them but I
56:32heard from a lot of people who wanted to
56:34go to the gym and they didn't want to
56:35feel like they were always like looking
56:36down at their
56:38phone would you recommend that they just
56:40learn like one workout for each of the
56:42nine muscle groups or how can we
56:44approach the kind of intimidation Factor
56:47around knowing what to hit at the gym
56:49totally so there's a lot of Dogma about
56:51like you need to do squats and deadlifts
56:53and overhead presses and all of these
56:55like basic movement patterns in order to
56:57see muscle growth and studies show that
56:59that's not true there's a wide variety
57:01of exercises that you can choose to see
57:03muscle growth and in fact if you choose
57:05exercises that you enjoy and that feel
57:06good in your body you're more likely to
57:08see better results because again you're
57:09not stopping the exercise because of
57:11discomfort or boredom you're stopping
57:12the exercise because of the muscle
57:14choose a few exercises for each muscle
57:16group that you really like that feel
57:18really good for you if you're at the gym
57:20maybe that's a leg press and that that's
57:22going to hit your quads primarily maybe
57:24a little bit of glutes or the knee
57:26extension machine the hamstring curl
57:28machine you can start on the machines
57:29that's great you don't necessarily have
57:31to do free weights free weights aren't
57:32necessarily more effective than machines
57:34so but they're accessible cuz people
57:36have them at home and and that's what we
57:37use and they are great but they don't
57:39need to be so I say you know look online
57:42choose a few good exercises or maybe
57:46even one for each muscle Group which we
57:48listed all earlier so go back to that
57:49part of the episode and just go through
57:51the list and be like okay exercise for
57:54this muscle group uhhuh totally and you
57:56can use machines especially if you're
57:57intimidated and just think about getting
57:59close to failure your last rep should be
58:01really difficult and slow so is there no
58:03truth to the idea you should be doing
58:04these big compound movements and then
58:06you have the accessory muscles and the
58:08accessory movements that you do after
58:10these big compound movements yes and no
58:12studies show that you can do either or a
58:14mix and see results what matters is that
58:16you're getting enough stimulus for each
58:18of those muscle groups I'm someone that
58:20I have never liked barbell training like
58:23squats and deadlifts and overhead press
58:25it's always felt like water and oil in
58:28my body like and I actually hurt myself
58:29doing a squat one time and then I was
58:31even more fearful of it and so I'm like
58:32okay that's just not for me and so
58:34that's why I created ELO we don't do
58:35squats and and deadlifts and we just do
58:37different exercises because as a
58:39physical therapist I saw so many people
58:41struggling with them with these barbell
58:42movements especially if they didn't have
58:44like a personal trainer there helping
58:45them with their form so you don't have
58:47to do those types of exercises you can
58:49do more simple chronical isolated
58:51exercises for each muscle group and see
58:53the same amount of muscle growth as long
58:55as you're taking it failure I think fear
58:57of hurting ourselves is another thing
58:59that prevents a lot of people from
59:01working out doing strength training
59:02things like that do you have any other
59:03advice or things you commonly see people
59:06do that's hurting their back that's
59:07causing these painful reactions in our
59:10bodies that we can avoid yes less is
59:13more when it comes to exercise selection
59:15so online I'll see a lot of like you're
59:18doing a side lunge in a row at the same
59:20time and and kind of doing a lot in one
59:22exercise and people think that that's
59:23more effective CU they're like I'm
59:25getting my back am I shoulders and my
59:26core in my legs well again if we go back
59:29to the discussion of are you actually
59:30getting close to failure in any of those
59:32muscle groups probably not you're
59:33probably stopping because you're overall
59:34fatigued or bored or tired or whatever
59:36so none of those muscle groups are
59:38getting enough stimulus for muscle
59:39growth and you're just increasing your
59:40risk of injury because there's just so
59:42much going on so I like to say keep your
59:44movements really really simple Target
59:46one muscle group at a time and then also
59:49especially if you're a beginner or even
59:51if you're not I really like to train
59:52this way get really stable so choose
59:55exercises that use a lot of ground or
59:57wall support that's why machines can be
59:59really great because your body is very
1:00:01stable and when you have better
1:00:03stability you can have better motor
1:00:05output you can have better muscle
1:00:06engagement because your body isn't so
1:00:08worried about keeping you safe and
1:00:10stabilizing everything and Contracting
1:00:11everything it can just focus on creating
1:00:13motor output at the muscle that you're
1:00:14targeting for example you'll see us
1:00:16using a wall a lot with lunges we lean
1:00:18into the wall that helps take out the
1:00:20balance component completely take out
1:00:22some of the coordination component so
1:00:24that you're really just focusing on the
1:00:26muscle not only is that more effective
1:00:28but it reduces the risk of injury what
1:00:30about little things like I've heard your
1:00:31knee should never go over your foot then
1:00:34I've had other trainers who say like no
1:00:36that doesn't matter at all it's
1:00:36completely fine are there other little
1:00:38things that you see people getting wrong
1:00:40in terms of protecting their bodies your
1:00:42knees can totally pass your toes they
1:00:44totally can as long and we we train our
1:00:46quads like that and as long as it feels
1:00:48comfortable if it feels uncomfortable on
1:00:50your knees you're not ready for it you
1:00:51just need to slowly back off and do a
1:00:53little smaller range of motion because
1:00:54that means you're over overloading your
1:00:56tendon we don't want overload that our
1:00:59joints in our body can't tolerate and it
1:01:01creates pain as far as other like little
1:01:03form things crunches is something that
1:01:05has gotten demonized on the internet
1:01:07recently and that you should just do
1:01:09core stability stuff with more of a
1:01:10neutral spine and clanks like planks and
1:01:13doing things where your dead bugs your
1:01:15core is stable your trunk is stable and
1:01:17then you're moving your arms and legs
1:01:18nothing wrong with those exercises but
1:01:20there's also absolutely nothing wrong
1:01:23with flexing your spine and loading your
1:01:25spine in a flexed position in fact it
1:01:27can build a more resilient core again we
1:01:29just have to go back to is your body
1:01:31tolerating those positions if it's not
1:01:33maybe we need to take it back a little
1:01:34bit go a smaller range of motion use
1:01:36more support behind your back maybe hold
1:01:38some isometrics for a little while get
1:01:39your body used to it before we start to
1:01:41add more but crunches especially if you
1:01:43use something behind your back like we
1:01:45use like a little ball behind our back
1:01:46is the best way one of the best ways to
1:01:49load the rectus abdominis kind of your
1:01:51six-pack muscle and you can grow that
1:01:53muscle as well a lot of people think it
1:01:55will give them a sixpack back a lot of
1:01:57times that's mostly diet seeing the
1:01:59visual ABS but you can absolutely do
1:02:01crunches it's not bad for your back
1:02:03unless of course it's causing symptoms
1:02:04and pain in which case we want to take
1:02:06it back a little bit is there anything
1:02:07that we can do to protect our joints to
1:02:10protect our bodies what's your stance on
1:02:12stretching yoga things like that yes
1:02:15when I think about joint protection I do
1:02:17think about strength training now
1:02:19strength training can easily become
1:02:22overtraining and
1:02:23overuse and that's where a lot of people
1:02:26believe in like high volume so doing
1:02:28more than those like eight sets per
1:02:29muscle group per week really high volume
1:02:31and that can create better gains in
1:02:33muscle mass however what happens often
1:02:35and what I saw as a physical therapist
1:02:37is that this creates a lot of overuse
1:02:40and joint pain and Joint degeneration
1:02:42and that's not what we want so we want
1:02:45to keep our muscles strong because
1:02:47muscles attach to tendons which cross
1:02:49the joint and so when we load our
1:02:51muscles we're also loading the tendons
1:02:52and creating more tendon resilience and
1:02:55tendon strength which improves your
1:02:56joint health so if we think about
1:02:58strength training dosing strength
1:02:59training appropriately you shouldn't
1:03:01feel broken down all the time that will
1:03:03help with your joint health it also
1:03:04helps with stability and Mobility when
1:03:07you are stronger and your nervous system
1:03:10feels safe and you don't feel overly
1:03:12inflamed because you're not overdoing it
1:03:14your Mobility is better where I stand on
1:03:16stretching is as a physical therapist I
1:03:18didn't stretch very much with my
1:03:20patients and this is very contentious
1:03:23and there's I not trying to start an
1:03:25argument on internet but this is where I
1:03:27stand a lot of people stretch because
1:03:28they're tight so they feel tight they
1:03:31feel restricted and so they stretch to
1:03:33improve that the reason why we are tight
1:03:36is because your nervous system feels
1:03:38unsafe at a certain position and so it's
1:03:40restricting tissue intentionally to
1:03:43avoid you moving into a range of motion
1:03:45that it's not safe in that could be
1:03:47because of stress so physical or
1:03:49emotional stress can cause this trauma
1:03:52so getting in a car wreck falling
1:03:54hurting yourself overuse so doing too
1:03:56much of a repetitive movement that's
1:03:58causing inflammation and therefore
1:03:59causing tightness or dehydration so all
1:04:02of these things stress overuse trauma
1:04:05dehydration can cause tightness so if we
1:04:08think about stretching to resolve the
1:04:10tightness we're not actually resolving
1:04:11the root cause we're not looking at why
1:04:14are you stressed and if we eliminate the
1:04:17the stress does your body feel safer and
1:04:19therefore does it give you more range of
1:04:20motion are you overusing your body if
1:04:22you take out the overuse and have a
1:04:23better dosage of your workout routine
1:04:25are you feeling more mobile probably yes
1:04:27so stretching might feel temporarily
1:04:29good and might give you temporary ranges
1:04:31of motion but it it's not usually not
1:04:34usually a fix for tightness so that's
1:04:37why I did more strength training and
1:04:38stability training with my patients when
1:04:41we were looking at why are they tight
1:04:42and why are they restricted in a certain
1:04:43range of motion now stretching for just
1:04:46cuz you like it and it feels good I
1:04:47think is totally fine we all have
1:04:49limited time so I like to just focus on
1:04:51strength training and mobility and
1:04:53nervous system regulation when your
1:04:55nervous do and feel safe you'll your
1:04:56Mobility will be better so we don't need
1:04:58to stretch before after a workout to
1:05:00prevent injury no I don't believe I
1:05:03don't believe and I I actually would
1:05:05discourage you from stretching before a
1:05:08workout because some studies show that
1:05:11stretching prior to a workout can
1:05:13decrease motor output and increase
1:05:15weakness during your workout temporarily
1:05:18so if you're going to stretch because
1:05:19you love it you can do it after but I
1:05:20haven't stretched in
1:05:22years what about to improve our posture
1:05:24is there something we should be doing
1:05:26there I like to think of posture as a
1:05:29function of your environment postural
1:05:31changes usually happen because we're in
1:05:33the same position we're doing the same
1:05:36movements and if we are in a certain
1:05:39position for 10 hours a day and then we
1:05:42do you know 5 minutes of stretching
1:05:45that's not going to offset the 10 hours
1:05:48of the day that we're in the same
1:05:49position so I like to think about the
1:05:50biggest impact you could have to your
1:05:51posture is just be in different postures
1:05:54throughout the day there's no right or
1:05:55wrong but just move differently move at
1:05:58all that's going to be the most
1:05:59effective way to ultimately address your
1:06:01posture from the root cause oh that's so
1:06:03interesting what about if somebody has
1:06:05lower back pain and they feel like
1:06:06stretching is like the thing that helps
1:06:08with that is there anything that you
1:06:09recommend instead to help with that
1:06:10lower back pain that comes often with
1:06:12sitting all day yes yes so again
1:06:15addressing the root cause so if we can
1:06:17sit less I think that's going to be the
1:06:19best way to go about it however back
1:06:21pain is extremely complex there's lots
1:06:23of reasons for back pain the treatment
1:06:25approach would be different depending on
1:06:26what your issue is so if we can move
1:06:28more that's great if you can even lay on
1:06:31the floor and do some knee Waggles side
1:06:32to side that'll feel really good if
1:06:34stretching feels good and gives you
1:06:35temporary relief I I'm not saying don't
1:06:37do it like I'm all for helping with your
1:06:40pain management you could benefit from
1:06:42some strength training throughout your
1:06:44whole body not just your core not just
1:06:46your glutes everything because we work
1:06:48as a system we don't work an individual
1:06:50Parts looking at hydration and sleep too
1:06:53because a lot of people are not
1:06:56sleeping well and they're trying to do
1:06:58all the right things but again if
1:07:00they're not getting those foundations
1:07:01right it's never going to fully resolve
1:07:04you know that I cannot let you go
1:07:05without talking about Pilates and I'm
1:07:07going to add bar in as well start us off
1:07:10generally what are your thoughts on
1:07:11workouts like Pilates or bar I get so
1:07:14much hate on the internet when I talk
1:07:16about this and so it's like so I'm glad
1:07:18you're asking because I do want to
1:07:20clarify so I have no problem with bar or
1:07:23Pilates my problem is is the false
1:07:26advertising surrounding bar imp plaes
1:07:28and there are so many different methods
1:07:31and so I can't really speak to bar and
1:07:34pilates as a whole because people will
1:07:36be like you know that's not what we're
1:07:38doing or whatever so it's like okay we
1:07:41have to go back to the science people
1:07:43are like what are your thoughts on bar
1:07:44and plaes are you training close to
1:07:46failure in under 30 reps if you're not
1:07:49and a lot of methods are you're doing in
1:07:51a lot of methods though you're doing a
1:07:52lot more reps a lot more reps a lot
1:07:55lighter weight that's not going to have
1:07:57a significant effect on your body
1:07:59composition my issue is people are like
1:08:01it's lengthening you it's toning you
1:08:03it's sculpting you if we look at what
1:08:06improves body composition from exercise
1:08:08the biggest effect is muscle mass and
1:08:11because training close to failure in
1:08:14under 30 reps likely isn't happening in
1:08:16a lot of those methods it's probably not
1:08:18going to have a a huge effect on the
1:08:20visual differences in your body so I
1:08:22think that's my issue with it I think
1:08:24that there are methods that that are
1:08:26training close to failure in under 30
1:08:28reps I think another issue is the
1:08:30overuse thing so you might if you go to
1:08:33Five Pilates classes in a row you might
1:08:35be working the same muscle groups day
1:08:37after day after day accumulating some
1:08:39overuse again you're not allowing your
1:08:40body enough time for Recovery muscles
1:08:42need about 48 hours in between to fully
1:08:45recover and see the benefits so again I
1:08:48just think that many methods not all are
1:08:51lacking structure and lacking kind of
1:08:53enough load I mean I'm going to go
1:08:56through some arguments people say when
1:08:57they're like oh but I love these things
1:08:59we've touched on this a little bit but a
1:09:00common one is it burns so it must be
1:09:02good for me I just want you to debunk it
1:09:04in this context yes I get that a lot
1:09:06with Pilates and bar Burns or shakes or
1:09:09is is hard like people are like she
1:09:11doesn't know what she's talking about
1:09:12Pilates is so hard agreed agreed but
1:09:17hard is not the stimulus necessarily
1:09:19required for muscle growth are you
1:09:21approaching muscular failure is your
1:09:22final rep really slow and really hard if
1:09:25it's not and you can do this the rep at
1:09:28the same Pace that you could do in your
1:09:29first rep you're just working your
1:09:31smaller muscle fibers over and over and
1:09:33over again and you're not giving your
1:09:36body a powerful enough stimulus for
1:09:37muscle growth even if it burns burn is
1:09:40metabolic stress so an accumulation of
1:09:43lactate and other ions in the muscle and
1:09:45that's not the stimulus required for
1:09:47muscle growth so yes it burns yes it's
1:09:50hard but are you approaching muscular
1:09:52failure if you're not it's not the
1:09:54stimulus that will
1:09:56ultimately give you the aesthetic
1:09:58results that you're looking for and just
1:09:59to be super
1:10:01clear all of this kind of comes back to
1:10:04that if we're working out we're really
1:10:05looking for two things to happen one of
1:10:07two things which will cause all of the
1:10:09cascading benefits of working out that
1:10:10we've talked about we're looking for
1:10:12either something to be happening to our
1:10:13heart or we're looking for our muscles
1:10:15to grow otherwise we're not getting kind
1:10:17of any of the benefits of working out
1:10:18that we're talking about people think
1:10:20about fat loss and there is a little bit
1:10:23of fat loss that happens from exercise
1:10:26but it's very limited studies show it's
1:10:28just not very significant fat loss
1:10:30primarily happens from diet right so or
1:10:34by the muscle growth which is impacting
1:10:35our metabolic Health by having more
1:10:37muscles in our body but again even that
1:10:40I would think is pretty insignificant
1:10:42yeah so when you're talking about
1:10:44effective or not effective you're really
1:10:46asking yourself is this having an impact
1:10:47on my heart and the way that I want it
1:10:49to have an impact on my heart to help
1:10:50prevent heart disease to help improve my
1:10:52heart health or am I increasing my
1:10:54muscle growth which is going to impact
1:10:56my metabolic Health my hormones all
1:10:58these other things that we're talking
1:10:59about exactly you nailed it and I think
1:11:01it's really important to delineate what
1:11:03exercise is and isn't doing for your
1:11:05body so that you don't waste your time
1:11:06doing exercises that aren't moving you
1:11:09towards your goals another thing I hear
1:11:11often is it works the tiny muscles and
1:11:13we want to work the tiny muscles to
1:11:15improve our body composition what do you
1:11:17think about that you cannot selectively
1:11:19work your tiny muscles or your big
1:11:22muscles anytime you're doing a movement
1:11:24both will be recruited both will be
1:11:26working I think maybe where this came
1:11:29from was that the movements are really
1:11:31small and precise and so they think
1:11:33because the movements are smaller than
1:11:34the muscles are smaller and this isn't
1:11:37necessarily true they're oftentimes
1:11:39working at end ranges of motion you're
1:11:41still going to have your large muscle
1:11:42groups working alongside the smaller
1:11:44muscle groups but you can't selectively
1:11:46Target the small ones or the big ones
1:11:48they all work as a unit okay what reason
1:11:52if any should somebody include Pilates
1:11:55or bar in their workout routine for if
1:11:57you love it and that's the form of
1:11:59exercise that you're going to stay
1:12:00consistent with and you're going to do I
1:12:02think it's great I think you can adapt
1:12:04these workouts to make them work for you
1:12:07too like if you're like I'm going to
1:12:09this pilates class and it's a reformer
1:12:11class I'm just going to increase the
1:12:13resistance on the springs and I'm going
1:12:15to try to get close to failure in this
1:12:17exercise and I'm just going to stop
1:12:18early like the instructor will keep
1:12:20queuing for for five more minutes and
1:12:21probably try to make me stay on the
1:12:23reformer but I'm just going to stop and
1:12:24break that's going to be a lot more
1:12:26effective than trying to stay in a
1:12:27movement for like five minutes on end so
1:12:29you can adapt these workouts and make
1:12:31them really effective based on the
1:12:33science but again if it's something that
1:12:35you're like it's either this or nothing
1:12:36please please do it again I'll go back
1:12:38to a lot of people want to use Pilates
1:12:40on a recovery day cuz they enjoy it
1:12:43again if you if you enjoy it and you
1:12:44find that it's not influencing your
1:12:45recovery negatively then then do it what
1:12:48do you think about rucking or walking
1:12:50with weighted vests walking with
1:12:51weighted vests can be a great way to
1:12:54increase the intensity of your walks if
1:12:57you're finding that brisk walking is no
1:12:59longer getting you in zone two I think
1:13:01adding a weighted vest can increase the
1:13:03intensity and demand and allow you to
1:13:06walk at the same intensity but feel more
1:13:09of a heart rate increase however you
1:13:12have to consider the load through your
1:13:13spine so if you're doing a lot of that
1:13:16and your strength training and you're
1:13:17doing hit how's your back doing right
1:13:20and for some people they feel great they
1:13:22feel totally fine with that but it is
1:13:25additional loads so just check in with
1:13:27yourself and if you're feeling like I'm
1:13:29feeling my back a little bit more than
1:13:30usual then just take off the vest I
1:13:31don't think it's worth it because a lot
1:13:33of people are are wanting to do weighted
1:13:35vest walking for the bone density
1:13:36benefits but you're going to see the
1:13:37bone density benefits from your string
1:13:39training so you don't necessarily need
1:13:41to add the weighted vest walking and
1:13:43then rucking same thing but rucking is
1:13:46even more load I've read that rucking
1:13:48can be better for us posturally though
1:13:51because instead of kind of weighing
1:13:53ourselves down with all this weight
1:13:54we're correcting for how we tend to sit
1:13:56all day and pulling our shoulders back a
1:13:58little bit cuz the weight for your for
1:14:00rocking is in a backpack usually versus
1:14:03in a evenly distributed weight that's a
1:14:05really good point so I think it can put
1:14:07you into too much spinal extension and
1:14:09kind of pull you back and be compressive
1:14:11on the on the low back so it it depends
1:14:15on you and your posture if you feel
1:14:17really good doing it carry on I say keep
1:14:21keep going keep getting after it but
1:14:22again I think a lot of people if they're
1:14:24doing that in addition to all other
1:14:25things might start to feel their low
1:14:26back a little bit are there any other
1:14:28myths about working out that you'd like
1:14:30to bust we talked about calorie
1:14:31expenditure that's the biggest thing and
1:14:33I think the most life-changing thing we
1:14:35talked about high rep training what else
1:14:38oh this is kind of a fun one the after
1:14:41burn have you heard of this where you
1:14:43work out and you know if you do
1:14:44high-intensity exercise or if you do
1:14:46strength training you burn more calories
1:14:47afterwards so it's more effective this
1:14:49is true however when I looked at the
1:14:51studies and dug into the actual numbers
1:14:54it is is so few amount of calories that
1:14:57you're burning like throughout the day
1:14:59people are like you're burning more
1:15:00calories throughout the day it's
1:15:01something like it's very very few it's
1:15:03like under a 100 extra calories that
1:15:05you're burning per day so I think that
1:15:07that along with some of these other
1:15:09things about muscle really increasing
1:15:11your metabolism have just been overblown
1:15:13and latched on to as a way to motivate
1:15:15people to exercise I think I'm all for
1:15:17motivating people to exercise but let's
1:15:19tell them the truth and let's not
1:15:21overstate certain things because they're
1:15:23going to do certain things thinking
1:15:25they're getting an output and be
1:15:27disappointed and give up when they're
1:15:29not seeing the results that they'd hop
1:15:30for can you leave us with one homework
1:15:33assignment something that anybody can do
1:15:34the second they turn off this podcast to
1:15:37begin to establish or improve on the
1:15:41exercise routine that they have yeah do
1:15:44the CO2 tolerance test see where you
1:15:46land yeah so the five breaths six breath
1:15:49inhale inhale exhale time it and see
1:15:52where you land and kind of start to
1:15:54track your recovery over time and see
1:15:55how you're doing oh this reminds me you
1:15:56said that you're not into fitness
1:15:58trackers and we talked about HRV a
1:16:00little bit can you just go off on
1:16:01fitness trackers for a sec like how
1:16:02should we be thinking about these types
1:16:05of things in terms of tracking what we
1:16:07want and getting the results that we
1:16:08want such a good question one of the
1:16:11things that I don't recommend really
1:16:13looking into too much is calorie
1:16:16expenditure fitness watches and trackers
1:16:19are
1:16:20notoriously very inaccurate some up to
1:16:23200% inaccurate in overestimating your
1:16:26calorie expenditure so what a lot of
1:16:27people will do is they'll track their
1:16:29calories burn from their workout and if
1:16:31they're trying to lose weight they're
1:16:32also tracking their food and so they'll
1:16:34they'll say okay I have 2,000 calories
1:16:36to eat for the day well I just burned
1:16:38500 calories in my workout so I'm going
1:16:39to add 500 calories to my food tracker
1:16:42so now I can eat 2500 calories but
1:16:44unknowingly again we're hitting that
1:16:46Plateau around like we talked about that
1:16:48800ish calories per day so you might be
1:16:50unknowingly putting yourself in a
1:16:53surplus because not only is your Fitness
1:16:55tracker probably overestimating the
1:16:57amount of calories burn that you burned
1:16:59but also you're likely compensating by
1:17:01downregulating other systems and not
1:17:03burning more calories overall so I like
1:17:06to say just don't look at the calories
1:17:07that you're burning from your workouts
1:17:08it's not a good indicator because a lot
1:17:10of times you can strength train and have
1:17:11a really really effective workout and
1:17:13not burn that many calories so I don't
1:17:15like to look at calories I do like to
1:17:17look at the aura ring which is what I
1:17:19have what I love about the aura ring I'm
1:17:21not sure about other fitness trackers I
1:17:22hope they're going towards this is that
1:17:24it prior PR izes recovery just as much
1:17:26as it prioritizes activity and if you
1:17:28have lower recovery scores it'll adjust
1:17:30your activity so that it'll give you a
1:17:32lower activity goal which I just think
1:17:33is
1:17:34so awesome like I think the first
1:17:37generations of fitness trackers were
1:17:38like close the Rings and people wanted
1:17:40to close their rings at all cost and
1:17:42what I saw as a physical therapist is
1:17:43people very much overdoing it and
1:17:46prioritizing that gamification of oh I'm
1:17:48closing all my rings and accumulating
1:17:50overuse injuries burning themselves out
1:17:52doing way too much activity um not
1:17:54recovering enough so I love that the new
1:17:57generations are balancing recovery and
1:18:00activity and they're they're looking at
1:18:01HRV they're looking at sleep they're
1:18:03looking at temperature all of these
1:18:04things to ultimately view your recovery
1:18:07so those are the things I kind of like
1:18:08to look for and you can also switch
1:18:09stuff up like I changed the calorie
1:18:11counting to step counting and I set my
1:18:13goals around steps which actually
1:18:15reminds me my last question for you is
1:18:17there's really interesting research that
1:18:19I've read that moving throughout the day
1:18:21is really really important for your
1:18:22metabolic Health as much if not more so
1:18:24doing these concentrated workouts can
1:18:26you speak to the importance of
1:18:28incorporating movement into our regular
1:18:30lives yes I haven't read that study but
1:18:33I totally believe it if we are more
1:18:35active throughout the day we are moving
1:18:38out of positions postures like we were
1:18:40just talking about that we're in
1:18:41chronically this can help with joint
1:18:43health moving your body can help deliver
1:18:45blood and nutrients to your muscles
1:18:48which can improve your recovery instead
1:18:50of just staying stationary and allowing
1:18:51your blood to kind of pull downwards
1:18:53into your legs um so moving more
1:18:55frequently can really help aid in
1:18:57recovery can really help aid in uh
1:19:00postural improvements metabolic health I
1:19:02didn't know I guess it makes sense like
1:19:04you're using your muscles more
1:19:05frequently utilizing the blood sugar um
1:19:08so I think it's like you're activating
1:19:09your muscles so you're you're creating
1:19:11that little glucose sync effect and
1:19:13you're doing that more frequently
1:19:14throughout the day instead of just one
1:19:15time throughout the day that makes a ton
1:19:17of sense yeah that makes a ton of sense
1:19:19I love that that's why like step
1:19:21tracking I know there's a lot of like
1:19:22people who call [ __ ] on like the 10K
1:19:24steps thing and it's an arbitrary number
1:19:25whatever but I like having a step goal
1:19:28because it inspires me if I have like a
1:19:29f minute break I'll go take a walk cuz
1:19:31I'm trying to hit the step goal cuz my
1:19:32sister and I are doing like a
1:19:33competition around it or it's we both
1:19:36try to hit it and if we hit it every day
1:19:38for a month I get to buy us a massage
1:19:39which is I don't know it's like a
1:19:40win-win for her
1:19:42I I get to buy us a massage I get to buy
1:19:45us a massage but it's really helpful
1:19:47because we'll like text each other and
1:19:48be like did you get re sepson and we're
1:19:49not allowed to miss any day and I like
1:19:51it not because of the arbitrary number
1:19:52but because it inspires me to move all
1:19:55day long yes I love that yeah the the
1:19:5710K step thing is such an arbitrary it
1:20:01it came from a Japanese pmer marketing
1:20:03campaign and I just did a podcast about
1:20:05this studies show that really you want
1:20:07to shoot for 7500 at least steps per day
1:20:10the that's what research shows that's
1:20:12what research shows if you're falling
1:20:13below that you have less positive
1:20:17outcomes so 7500 is a really good goal
1:20:20or more I did a podcast specifically
1:20:22about how walking affects body
1:20:23composition
1:20:25and it showed that really from sedentary
1:20:27to 7500 you do see some effects on body
1:20:29composition some small effects on fat
1:20:31loss and then from 75 and Beyond you
1:20:34don't really see much improvements in
1:20:36fat loss not that you shouldn't do more
1:20:38steps than 7500 today because there's
1:20:40other benefits like what like mental
1:20:42health walking is incredible for your
1:20:44mental health especially if you do it
1:20:46Outdoors again active recovery avoiding
1:20:49staying in the same position all the
1:20:50time I think that you should shoot for
1:20:51as many steps as you can as long as
1:20:53you're not overusing your body and
1:20:54causing joint pain can you tell us a
1:20:56little bit in your own words about Evo
1:20:58yes so Evo was created out of my
1:21:01frustration of a lack of scientifically
1:21:04based exercise routines in in this
1:21:08market in this world I think so much is
1:21:10based on false advertising or trendy
1:21:12things and so I wanted to create a
1:21:14program that was really effective but
1:21:16not a huge time suck each workout is 35
1:21:19minutes or less and it's very structured
1:21:22every workout is taught by doctors of
1:21:24physical including myself and then we
1:21:26add in cardio on top of that so it's
1:21:28really science-based every workout is
1:21:30brand new and the goal is to help you
1:21:32build muscle in a really sustainable way
1:21:34well thank you so much this was so
1:21:36helpful I feel like you cleared up
1:21:37questions that I've had about all these
1:21:38things for literally years and I just
1:21:40appreciate it so much well thank you for
1:21:42having me I had a blast if you loved
1:21:44getting all of your workout questions
1:21:45answered in one place and now you want
1:21:47all of your health questions answered in
1:21:49one place I have a perfect episode for
1:21:51you to listen to next I had Dr Daron on
1:21:55the podcast to talk Health Trends
1:21:57supplement plans diet routines tests you
1:21:59should be asking your doctor for and
1:22:01More in an episode called secrets to
1:22:03Optimal Health an MD's exact plan for
1:22:06inflammation supplements exercise and
1:22:09knowing what actually works I will link
1:22:12it for you in the show notes you can go
1:22:14and listen next oh just one more thing
1:22:16it's the legal language this podcast is
1:22:18presented solely for educational and
1:22:20entertainment purposes it is not
1:22:23intended as a substitute for the advice
1:22:25of a physician a psychotherapist or any
1:22:27other qualified professional

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