Normally when we do this show I outline it and give it a rough script, sometimes we go off script and that’s alright, I can usually bring it back around, I think but today I want just talk to you as a person and see what happens. So if you’re new to the show or a first time listener, this episode will be nothing like our others.
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Finding My Fitness Way - For some reason that I don’t understand gyms are like starbucks where I live, They’re everywhere! How do I choose which one to join?
Nikhil- I want to put on lean mass what should my meals look like?
Burnsy - What are some calisthenic exercises that are equivalent to benching 220 pounds?
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I have very mixed feelings about New Year’s Resolutions, on one hand I think it’s really important because at the very least it shows a want or an intent to change. On the other hand I feel like if something is really that important, why would someone wait until January 1st to change something, if it’s really that important you should start right away. Either way if you’re setting a New Year’s resolution or a goal of some sore it’s going to be tough, because change is hard, but you can set yourself up for success by approaching it with the right frame of mind and strategies to help you achieve the outcome you’re looking for.
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A lot of people want to lose weight, I know this because some variation of it is the number one questions we get asked. When we do keyword research the most common questions look like this, how can I be skinnier, how can I get rid of my fat or how can I get more toned. Of course there are literally 3 billion ways to lose weight and it's no secret that we push the one small change philosophy, simply because it’s a strategy that can be applied to supplement any other weight loss action plan. Today we’re going to talk about one small and slightly obscure way that will help you eat less food, different food and feel more satisfied with the food you eat. Which will be a prerequisite if you're trying to lose weight, so let’s get into it.
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Luc - If I have back pain should I lay on a hard or a soft surface?
Bernie - Will squats in the 8 to 12 rep range help me run a faster mile?
Trish - Does aerobic dancing help weight loss?
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When I was a kid I had this mechano robot that I had to put together myself. There were lots of little pieces to connect to build the outside frame and you also had to build the motor and then put it all together, properly connecting the wires to the axles so they fit properly and it would run and actually drive around. I felt like I was following the instructions doing exactly what I was supposed to do, trying to put it together, but my fingers weren’t nimble enough and the parts didn’t fit exactly right. As I was building it there were times when I felt so frustrated that I wanted to give up. Several times I almost picked it up and threw it across the room. The point I’m trying to make is this, when you're trying to change something it's going to be hard, it's going to be challenging, and you're going to want to give up. But if you committed yourself to making one small change, just one and in that moment when you’re struggling remind yourself of what your overall goal is, what the outcome is that you want and that you've committed to making this change.
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If you're like a small percentage of people you've taken advantage of your ability to change your habits and fit exercise into your everyday life for a long enough time you can officially call yourself an advanced exerciser. This is good news! Your body and life are probably remarkably different because of it. However with ‘advanced exerciser’ status there are often things that get overlooked, because you become comfortable in the way you do things. This is the list of the top 3 mistakes advanced exercisers make and how they improve them.
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Kara - What are the proper techniques for long distance running?
Thomas - What exercises are the best to build a broad chest and shoulders?
Tegan - How many days of rest does a muscle need to recover?
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One of the most common questions I get are some variation of, how can I lose more fat, how can I be more toned, how do I make my muscles show more. The end result of this question is how do I make my muscles more visible or how do I increase my definition. Of course losing fat is really important to improve your definition, but so is growing your muscle. Today we’re going to give you one actionable tip that can help you activate more muscle fibers and help them grow.
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From our stats on the backend I can tell we have a lot of new listers to the show, thank you for joining us and coming here to get some of your fitness information. Most people that listen to the show are relatively new to exercise and sometimes when you’re first starting out you can feel a bit overwhelmed with information and you may not know where to start. I want to help you fast track a little bit, because if we can speed you over that initial hump, then you can see results a little more quickly and quick results will always help motivate you to continue and are especially important on the front end. Today we’re covering the top 5 mistakes I see beginner exercisers make.
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When it comes to fat loss is it better to run faster for short distances or slower for longer distances?
Should I skip eating breakfast to lose fat?
How do I lose my leg fat?
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I was browsing Quora the other day when I saw this question posted, why do some people that train look like bodybuilders and others look like athletes? I thought this was an interesting question to tackle because although a lot of people say all they care about is being healthier and more functional I think deep down a lot of people care about how they look as well and how you structure your program can change how you look or determine how you look as long as you consistently do it, that's what we're talking about today.
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Today is a must read episode and we are covering Extreme Ownership: How U.S Navy Seals Lead and Win by Jocko Willink and Leif Babin. Although this is technical a leadership and business book, I think most of the lessons from it can be extrapolated and applied to anyone’s life, because even if you don’t run a business and even if you aren’t in charge of managing any people, you’re still in charge of you and you’re still in charge of managing your life and all the complexities in it, if you want or need to feel more in control of your life listen to this episode and then immediately get this book.
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Book Link - https://www.amazon.ca/Extreme-Ownership-U-S-Navy-SEALs-ebook/dp/B00VE4Y0Z2
Pain Episode - https://fitnessforfreedom.com/episode-208-using-a-pain-point-to-make-a-change/
7 Habits - https://fitnessforfreedom.com/episode-27-must-read-the-7-habits-of-highly-effective-people/