We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut.
Gina - Can you build muscle by running?
David - Is skipping rope really a good exercise?
Quora - How do I know when I'm overworking my muscles?
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If you're new to the show welcome and if you’ve been listening for a while you're already familiar with some of our philosophies of focussing on controlling your environment to make change and focussing on your behaviours to make exercise a habit. We wrap these into one small change at a time, because that’s usually more sustainable, not always, but usually. Today I want to cover something we don’t usually talk about, willpower. No matter how much you control your environment, how much you focus on behaviour change and creating new habits there are still going to be times when you need to rely on willpower to cope with situations and help yourself make the healthiest decision you can in that moment, when you're not sure whether or not you'll be able to. If you want to put the power back into your will this is a must listen to episode.
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Quora - If you're someone who hardly eats, what negative effect can doing a lot of exercise have?
Quora - Can exercise have an effect on my medication?
Sam - I’ve watched a couple of your youtube videos and you’ve said that sit-ups aren’t the best exercise to do. What's so bad about doing sit ups?
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Your Glute muscle is one of the biggest most powerful muscles in your body, well hopefully it's one of the biggest and most powerful muscles in your body, because sometimes you can’t see where someone's back ends and legs begin, because they are flat into each other and this is unfortunate for a few reason.
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Jules - I’m a beginner exerciser but I find a lot of the exercises I’m able to do kind of boring. I want to expand my capabilities so that exercise is more fun for me. What exercises are more fun, but not too hard?
Graham - I own several fitness books pertaining to strength training that emphasize everything from calisthenics to barbells, but I'm seeking a progressive program that is easy for a novice trainee but that is still effective. What should I be looking at?
Lewis - How should my feet be positioned when I do squats?
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Workshop:
https://fitnessforfreedom.com/how-to-set-effective-weight-loss-goals/
Today we’re going to take a hard look at the most common question people ask us, How do I lose the fat around my hips and thighs or how do I get rid of this? And they point to their belly or my personal favourite, How can I get rid of my ‘butterfly wings’ on the backs of my arms. These are all variations of the same question, How can I get the fat that is on my body off my body. Today we’re going to explore this question and some of the options and possibilities around it. If you’re interested in losing fat this is a must listen to episode.
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Roscoe - What is the difference between rack pull and conventional deadlift?
Jody - Which is better, calisthenics or the gym?
Samantha - I know someone who really wants to start exercising, but is extremely self conscious and doesn’t want people to see them. What’s a good routine they can do that doesn’t require them to go to a gym or outside where they can be seen?
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We're into a new year now and one of the biggest problems most people have when it comes to reaching their new fitness or weight loss goals is staying motivated and consistent, today I'm going to make a strong case, pun intended for why you should lift weights and it's not the reason you think.
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Jules - How do I balance lifting weight and doing cardio? I want to do both because I understand both are important, but I have a limited amount of time and feel like a I have to pick one or the other to get it done.
Lyndon - When is it okay to skip warm-ups and cool downs?
Jefferson - Is it bad for your body in the long-term to lift really heavy weights?
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Last year in our very first episode I talked about how the first step you need to take to improve your health, wellness and fitness is to take responsibility for your life and the changes you make. Because this is the first episode of the new year, I thought it would be a good idea to revisit this concept of taking responsibility because I think there are some things that I didn't make clear in that very first episode, it’s time to take a better look at it.
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Goal-Setting Workshop: https://unbouncepages.com/goal-setting-workshop/
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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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/
Double Feature Questions from Jeanine:
Gary:
Hi Jonathan I love the show and find it very helpful in keeping me motivated and at least a little bit consistent getting to the gym. I’m not sure if you’re the right person to ask but my question is this, I wake up at a reasonable hour, but can’t seem to get out of bed in the morning how can I force myself to get out of bed?
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About 6 weeks ago we started advertising on Facebook for our in-home personal training services here in Ottawa. Our marketing strategy is pretty simple, we show our audience an effective exercise for something specific like posture or give them a useful fitness tip they can use in their own workouts, at the end of the video we have a form people can fill out if they want us to contact them for more information about exercise in general or about personal training in their home. In the last couple of weeks something very interesting has started happening, before I can ask the person anything about them or the fitness questions they have, I get some variation of this response, ‘You know what, I’m really swamped right now and I don’t have time to exercise, call back some other time. From my experience this is code for, don’t talk to me ever again.
This is a really common occurrence, common enough that I decided to do a whole show about it, if you’re having trouble finding the time to exercise you should listen to this episode because it’s short, sweet and is going to give you some strategies that you can use right away no matter how busy you are.
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A really common question I get from people is, ‘what exercise should I do for this?’ or ‘what exercise is good for that?’ and the truth is there is really no one good exercise that's good for one singular result, what’s more important is how frequently you do the exercises, how you lay it all out in your program or the combination of all the exercises you do together is really the best way for you to get the results that you're looking for, whatever they are. Today we’re going to talk about how to design a basic strength training exercise program, the different exercises that should be in it and how to put it all together. If this sounds like something you want, don't go anywhere.
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Your First Exercise Program Video and Routine Download