Q1: Inna - Is it true that when you miss a meal your body goes into "famine mode" and stores more fat from the next meal than it normally would?
Q2: Zach - Does being overweight affect actual effectiveness of lifting weights?
Q3: Brent - Are there ways other than using the hanging bar, planking, and yoga to exercise without moving my body?
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Every once in a while a video will pop up in one of my social media feeds that says you shouldn’t be sore after a workout and that if you are, you’re doing too much. Well I’m going to challenge that notion today, because you do have to be sore at least sometimes otherwise you’re not pushing your muscles hard enough that they need to adapt. I know you can’t wait to hear about all the reason you should be sore so let’s get to it.
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We talk a lot about all the things you should be doing during a workout and the changes you should make to eat better and be a healthier person in general, but what about all the things you shouldn’t be doing? There are some things that can be detrimental to your movement, recovery and health after you workout. Today we’re covering the top 5 things you shouldn’t do after a workout, so don’t go anywhere.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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As most of you know I'm big on controlling your environment and focussing on behaviours to make changes, but sometimes these changes have limitations, sure you can set your alarm 30 minutes earlier, of course you can pack your gym bag the night before so it's ready to grab on your way out the door and yes pre-planning your meals and preparing them as much as possible on the weekend so they’re ready to go through the week will be crucial in determining whether or not you can be successful in achieving the outcomes you want. But sometimes that's just not enough.
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We all go through periods of time where we struggle saying NO to those delicious treats and snacks we know we shouldn’t be eating, cakes, crackers, chips, cookies, french fries, you know what I’m talking about, today we’re going to cover a little strategy you can use that will help you to say no to those things you're trying not to eat and say yes to the things you are, I know you’re ready so here we go.
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Q1 - Macy - Is it okay to workout in the morning and then not eat breakfast, then go to work?
Q2 - Quinton - What are some signs of a good workout?
Q3 - Gabby - I've been going to the gym every day for a year and I don't see any change in my physique. What am I doing wrong?
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You can't argue with the importance of sleep, but I think most people still underestimate how important it really is or can't tangibly say what’s so good about it even though everyone knows that amazing feeling of waking up after a phenomenal night’s sleep. Today we have Blaine’s story, of course that’s not his real name, but he is a real person and there are aspects to his story that everyone can relate to and we’re going to especially zoom in on how sleep has effected him in a very tangible way, so here we go.
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On Wednesday our last rapid fire question was a bit of a doozie and one that I feel warrants more of an in-depth look, it’s not a fitness question per say, it’s a human interaction question that basically boils down to this, when you make changes in your life you become a different person and when your friends and family see this there are a few different responses they could have:
We’re going to navigate through these things together to try and figure it all out. How to spot these different circumstances and how you can approach each one of these situations to get the most positive outcome possible. I personally think this is one of the top 3 most important episode’s we've done because it affects everyone on some level.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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Motivation isn’t something that you can find or get. It’s something that you have to build and generate momentum with. Often the hardest part of generating motivation for yourself is taking that first step. Today we’re going to go through the top 4 unique things you can do to turn exercise into a game, that will not only help your exercising become more fun, but will also entice you to get over that initial motivation hump, now let’s get to it.
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I have a little announcement to make before we get into the meat of the show, on our website fitnessforfreedom.com we put a little series together called 7 Days to a Healthier You, it’s totally free and if you’re looking for a little more structure or tactical things you can apply to your life I highly recommend it. All you have to do is click the link on our website fitnessforfreedom.com or checkout the shownotes to sign-up. Now, let’s get to it!
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Q1 Denise - Is there a significant difference between lifting 10 and 15 reps, I’m afraid I’m going to get bulky if I do too many reps?
Q2 Greg - I don't have access to weights, but bodyweight exercises don't make my legs sore enough. What can I do to make them stronger or feel more sore? |
Q3 Janet - If you could, what would you tell your 20 year old self about exercise?
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For those of you that don’t know Penn Jillette is a magician and entertainer. He’s the vocal and boisterous half of the Penn and Teller duo and if you’ve ever seen him perform you know one thing for sure. He speaks his mind and is skeptical of everything. Over the course of the last couple of years he’s lost over 100lbs. On the surface he did it in a way I don’t typically advocate, but there are definitely some subtleties to the process that I do, which is what we’re covering today so don’t go anywhere.
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Two weeks ago I was at the grocery store, I had already been there for about 30 minutes when this happened, I was standing in the same spot for at least 3 minutes trying to make this decision, do I or do I not buy these crackers. Stick around because we are about to go through some mental game madness to see which direction I went. I already know what happened and I’m on the edge of my seat, so let’s get to it.
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Bradley: Sometimes, I feel excessively sore after I workout. Usually my muscles hurt for a couple of days. What can I do to decrease the amount of pain or discomfort I feel?
April: Will doing squats make my bottom rounder?
Abdul: Is it bad for your arms to lift weights everyday?
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Most people that are able to successfully change and maintain their better or healthier habits whether it be to eat healthier, exercise more, get a better night’s sleep or be more productive at work, have one thing in common, they make some sort of a plan, stick to it and roll with the punches when it doesn’t work out. Whether it’s planning out their meals before they go to the grocery store, scheduling their workouts for the week or having a contingency plan in place when they’re at a social event when they know people will literally be throwing the fattiest and most calorically dense food directly in their faces. Obviously we have varying degrees of control over each one of these situations and today we’re going to go through some strategies you can use to plan for similar situations that happen in your life. So, let’s cut to it.
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Today we're talking health washing - what it is, and what you as a consumer should look out for when you're buying supposedly 'healthy' food.
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Q1: How can I get better at pull-ups? I suck at them and want to get better but I can never seem to improve. What can I do?
Q2: Will I get a nice body by having a balanced diet and doing lots of cardio, but without lifting weights?
Q3: What's the point of doing the plank exercise for longer than five minutes?
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Today is a must-reads episode! We’re covering Move Your DNA by Katy Bowman. Move Your DNA is an interesting take on human physiology and at the very least draws some interesting correlations between movement and your overall health - not just in terms of physiology, like reducing chance of heart disease or diabetes, but also how movement affects your bone structure, the way your muscles pull on your joints and even how movement can affect your organs. It’s a book based on movement that I can really get behind, so let’s get to it.
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One of the biggest problems or challenges we have as people is making a successful change in anything, this could be starting an exercise program, trying to avoid chips or cookies or maybe something as little as getting to bed at an earlier time. Of course once we decide we want to change we go in ‘guns a blazing’ trying to be perfect with our crazy schemes to ‘get it done,’ without taking into consideration whether or not the change is even realistic, let alone sustainable. Today we’re going to talk about how you can use challenges as a way to experiment on whether or not a change is realistic for you, because once it feels realistic then we can talk about whether or not it’s sustainable, so let’s get to it.
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Today we try out Freewheel Wednesday - answering questions rapidfire style.
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Last Monday we released an episode talking about what my ‘secret’ was for losing weight and after we released it I realized I forgot a really important component to the making small changes philosophy. Today we’re covering the part I left because I want you to make your changes stick, now let’s cut to it.
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We do lots of surveys with clients asking them what their biggest struggles are and what they need to be successful, like what could be different or how we could help to give them their best chance of success and the number one thing they tell us is ‘I’m not motivated to exercise, I need to be motivated or how can I be motivated’ which is why we did Episode 9: How to Use Feedback as Motivation to Exercise, except this is the part that doesn’t make sense, we’ve done 180 Episodes now and are 135,000 downloads strong thank you for all of your support we really appreciate that, but we have 3 episodes with under 500 downloads and one of them is Episode 9: How to Use Feedback as Motivation to Exercise and the other is Episode 20 - Celebrating Small Wins both of which have to do with motivation, which is incredibly disappointing for me, because it’s what people said they needed the most help with. I know it’s not as sexy as can you lose weight while still eating carbohydrates or how can you get more definition in your arms, but it’s more important because without motivation you’re not going to be able to change anything else and it makes every other episode a moot point, today I’m going to give you 3 examples of clients I work with and how they used feedback to not only make changes, but evaluate their changes to make more changes and to be motivated to get back on track.
Also it is Funday Friday so stick around until the end of the show because we are giving one lucky listener free lifetime membership to our online fitness and lifestyle design community, where we have hundreds of exercise programs and over a dozen courses to help you be the most active version of yourself, now let's get to it.
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Eliminate Carbohydrates to Lose Weight
It’s Q & A Wednesday’s and our question is in from Kelvin - I’m 21, 6’ tall and weigh 165 pounds. I workout a lot but can’t get bigger, I want to gain muscle, how can I do it without getting fat? This is the age old question that plagues many guys in their teens and early 20’s, luckily the answer is almost always the same, eat more food. Of course it’s not that simple so we’ll go through some of the ins and outs today.
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