September 21, 2020 • 34 mins
You may have heard the talk about how Pilates, yoga, and certain exercises can help lengthen your muscles, and give you that long and lean body type. Can this really be done? Find out the answer as Tom covers it in this episode of Fitness Disrupted!
Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of My Heart Radio.
I am Tom Holland and this is Fitness Disrupted. So
I love every single podcast I do. I'm passionate about
every single topic, but this one even more. I'm amped
(00:21):
up today. I'm amped up for a number of reasons.
And this is a myth that has been around forever.
It is one that is preventing so many people from
achieving their healthiest best bodies. And I'm gonna debunk it
once and for all. But here's the thing. It will
continue to be around. And what's interesting and different about
(00:42):
this podcast is I actually have a person who I
would say tried to refute refuted my premise on why
you can't really lengthen a muscle, and I'm gonna read
it because it works on several levels, and I'll talk
more about that. So that's how I'm going to finish
(01:03):
the show, and I really think you're going to enjoy that.
So I have been contributing to the media for decades now, newspapers, magazines,
and I'm asked a bunch of questions and the final
piece of this podcast will be where I contributed to
a Chicago Tribune article reporter reached out about myths and
(01:23):
this was one of them, and I gave my answer,
and a fellow fitness person decided to write a whole
blog post about my response, and I'm gonna end with
that because it ties it all together, and it also
goes to bad advice. We'll get to that, all right.
So can you lengthen a muscle? Why do I bring
(01:45):
this up? Because there are so many exercise programs, so
many fitness personalities, because they will not call them experts
who put this out there, who have their entire careers
built upon long lean muscles, long lean muscles, How to
(02:08):
build long lean muscles, How to lengthen your muscles, how
to get that dancer's body right? So many infomercials they're
still on. I still see them. And this plays into
one of the first shows I did for Fitness Disrupted,
(02:29):
first show about bulk, the fear of bulk. So that's
what this is all tied into. It is women generally speaking,
and the fear of bulk. So when we talk about
lengthening a muscle, and that's often followed by building long,
lean muscles, it's the fear of bulk, and it's trying
(02:50):
to achieve a certain body type. And I understand that,
and we all have goals. We want to lose weight,
we want to look better, we want to achieve certain
body types. You cannot lengthen a muscle. You cannot lengthen
a muscle. Muscles have an origin and an insertion, and
(03:11):
they're fixed. And I will get to that, all right.
But what I don't want this show to be is
depressing to those of you who want to look better,
because every single person can. There are three body types ectomorph,
meso morph, and endomorph. Ectomorphs are the skin of your
body type. They have trouble putting on muscle. That goes
(03:32):
for men and women. Meso morph the in between. I
am a meso morph. I put on muscle more easily
than other people than other body types. The endomorph, and
then finally the ecto morph. The bigger frame puts on muscle,
carries a little bit more body fat generally speaking. But
(03:55):
these are body types. This is exercise science. And I
talked about how years ago my first opportunity to ever
be on TV, there was a crazy book that was
out on crazy body types and how to do these
so specific workouts for these specific body types. And they
were not ectomorph meso morphendo morph. But it played into
(04:16):
the long, lean muscles, fear of bulk, spot reduction, all
the things that are wrong in fitness. And so I said, listen,
I'll talk about ectomorph meso morphendo morph and building muscle.
And they said, no, we want you to talk about
this specific I'm not gonna give you the book. It
doesn't matter. And I said, well, I can't because that's
not exercise science. And they said, well, then you're not
(04:36):
gonna be on the show. And I said, okay, because
there's science and I'm not going to go against the science.
And so what's interesting about today's discussion is there are
those who, as I talked about frequently, just don't have
any idea about the exercise science. And then there are those,
like the response to my advice to the Chicago Tribune,
(04:58):
who actually have knowledge, but they take it too far.
And I'm excited to give you that example. All right,
but there are body types, so you go, we'll wait
a minute, Tom. I see pilates, I see yoga, and
I see the bodies that are created in yoga and pilates,
(05:20):
and that term created is where we're going to have
a discussion, and the very simple way to start that
discussion is that those classes are self selecting. All classes
are self selecting. What do I mean by that? When
I used to teach fitness classes, whether it was group, cycling,
(05:43):
boot camp, you name it, I did at abdominals, and
I would be in a gym getting ready to teach,
and I would look at the other studios. I can
tell you what the class is going to be without
knowing what the classes by the people who are waiting
outside to go in self selection. In other words, the
ecto morphs tend to take pilates in yoga to begin with. All, Right,
(06:09):
body types are suited for different workouts. This is why
I did that show and talked about the five components
of fitness and how skinnier people tend to run longer distances. Right,
more muscular people tend to lift heavier. Now that's a generalization,
but it's true as well. Tall people tend to play basketball.
(06:29):
They don't get told by playing basketball. They they they
are made to do that. Michael Phelps, when you break
down his anatomy is made to be a swimmer, Lance armstrong,
his anatomy, his physiology made to be a biker. And
that's not to say again that you can't achieve so
(06:53):
much in fitness, but it is to say that genetics
play a role. And when we talk about, you know,
elite athletes, the line is, if you want to be
an elite athlete, choose your parents correctly, because that plays
a role. I'm over time for the first break. Quick breaks. Ye,
I'm already amped up, and we're gonna get right into it.
Can you really lengthen a muscle? We'll be right back.
(07:24):
So we're talking about lengthening a muscle, and I kind
of want to read the response to the Chicago Tribune
contribution that I gave, but I'm gonna wait. All right,
So we need to just get the the lightweight, the
overload principle, and the fear of bulk out of the way,
because that is what this is all tied into, and
why it drives me crazy is why all the myths
(07:47):
that you know, people who shouldn't be pushing them, who
don't have the knowledge or don't have the you know,
expertise in the field the experience, just push it because
they know there are people that will fall forth that
believe it that want that body like you know the dancers,
and you can only do so much. When it comes
(08:09):
to genetics, every single one of you, regardless of what
body type you are, will benefit from doing total body workout,
from building muscle all over your body. I've started to
take the word lean out myself. It's been a part
of the vernacular for the decades that I've been in
the industry, but I'm taking it out because what does
(08:29):
it mean. It's actually playing into the myth. So I've
said it before because it's in all the writings and
it's just used widely. But why It's like the word tone,
what does tone mean? And what does lean muscle mean?
So I'm just taking it out because it is playing
into that fear of bulk, and it is playing into
the fear that you know, you can achieve this dancer's
(08:52):
body just by doing really light weights. And let me
say that, you know, it's really surprising or not about
the workout routines and regiments that promise long muscles. They're
generally light to no weights. Light to no weights, So
(09:12):
when you count that as your strength training, you're doing
yourself a huge disservice, and that's what drives me crazy
is we need to strengthen our bodies. And when you're
playing into the long lean myth and using weights, there's
one Yeah. I tend to not use the names uh
celebrities who are pushing fitness programs. I will use their name.
(09:35):
I'm not even gonna tell you the name. It's not
necessary of the person who wrote the rebuttal of my
response about lean muscles, because it doesn't matter. This person
use my name, but I don't care. So there there
are there's a one famous, one celebrity who pushes this
and the weights have to be three pounds or less.
Now this person, not that this person studied anything of
(09:59):
any value in the industry, but that violates anatomy and
physiology one O one. It violates the overload principle right
then and there. If you don't overload the muscle, you
don't change the muscle, right you don't get stronger, and
you won't build muscle. And if you are lifting weights
that are lighter than your children than your purse, my
wife's purse is definitely more than three pounds. I don't
(10:20):
know what she has in there. I won't go in it.
It scares me, but it's more than three pounds. So
if you are lifting weights that are lighter than things
you carry around all day long, you're not gonna change
your body. And those people that celebrity did nothing to
achieve the body they have other than the genetics they
(10:41):
were blessed with. Sure, eating is part of it, but
as far as having the type of body, the ectomorph body,
that is not achieved by the exercise routine. And so
this is what drives me nuts. And there's another celebrity,
at least two are up there who not only pushes
(11:03):
this type of routine, but then pushes the crazy diets
and you not only are cheated out of being strong
and healthy, there's osteoporosis. And this same celebrity might give
it away to some of you, was diagnosed with osteopenia
in her thirties. That's really early. Now you could say,
(11:24):
there are you know, several possible factors. Of course I
would argue a lack of strength training and the crazy
diets are a huge factor. So that is where we're going,
is that when you try to buy into this lengthen
your muscle, use light weights, fear of bulk, try to
look like someone else you are doing the opposite of
(11:48):
what my show is about getting you the greatest results
in the shortest amount of time. You're wasting your time
and your money. Now that's not to say that there
isn't huge value in pilates and bar classes and yoga
and things like that oftentimes that push this long, lean muscle.
(12:10):
There is, But we need to do strength training, and
that is a part of strength training. But you need
more overload than just your body weight. Unless you're gaining
several pounds every week, then then you're progressively overloading your body.
But I'm serious that as we get older, how much
(12:32):
how many times do I talk about how strength training
is the fountain of youth. When we lose muscle or
metabolism slow down. When we lose muscle, our functional capacity
just to do our activities of daily living is significantly decreased.
And that gets me angry when people are buying into
this long lean muscle fallacy and making your muscles longer.
(12:56):
All right, And one final thing I have to talk
about the hormone owns and and you don't, as a woman,
have enough testosterone to put on significant muscle. Now, yes,
that varies, but just think of the guys in the
gym and the line I use frequently is there a
significant number of men who want to look like Arnold Schwartzenegger.
(13:18):
And they are a significant number of you women who
are petrified that you are going to look like Arnold
Swartzeneger put on muscle. Neither are going to happen. Neither men,
you know, struggle to put on muscle. It takes work,
it takes genetics, it takes protein, it takes consistency. And
(13:39):
sure we see those instagram pictures of those women who
have significant muscle genetics, really long amount of training, a
heavy focus on trying to achieve that, and then oftentimes
other things are thrown in there that are helping pharmaceutically.
And the fear of bulk and the attempt to try
(14:01):
to build long muscles is doing you an incredible disservice.
And that's what gets me angry. And and this is
actually so easy when we talk about the origin and
the insertion of the muscle and how you can't lengthen it,
and of all the topics that I have contributed to, uh,
(14:24):
you know, different publications about kind of surprised me that
this would be one, and there's others actually, but you
know with a response that I'm going to read to
you shortly from someone who has studied the body. But
that's the point. I'm getting ahead of myself a little bit.
But this person, their goal was to make themselves sound smart.
(14:47):
That's it. That's it, because actually I will point out
at the end this person corroborates my point. You know what,
Let's take our final break and when we come back act,
I'm gonna get right to it. I'm gonna read you
this article and then we're gonna work backwards and say
how this is so not only applicable to how you
(15:08):
can't lengthen a muscle, and I'm saving you so much
time and and wasted money. You have to have to
embrace that. But I also want you to realize you
can have your best body regardless of what body type
you are. Final break, we'll be right back. All right,
(15:35):
we are back talking about lengthening muscles. You are going
to have to indulge me for about two minutes, just
a couple of minutes, because I'm gonna read you this response.
By the way, that I don't even know this person, uh,
and so it just came through a Google search when
I was looking for something that came up, and it's
(15:58):
an interesting response. I had to cut it down significantly,
and it's still long when I left for you, but
I'm gonna read you it and then we're gonna discuss it.
And I'm actually gonna stop at different points within it,
because there's there's moments within that bear discussion. All right,
So blog post fitness person educated in fitness exercise. I'll
(16:20):
leave it at that. And here's the blog post, and
I quote, here's an article called have you Fallen for
These fitness myths? So that is the Chicago Tribune article,
and the author goes on, here's the part that got
me groaning. So my response that I will read got
this person groaning. Myth muscles lengthened truth. Muscles have what's
(16:41):
called an origin and an insertion. Both are fixed and
attached to bones, said personal trainer Tom Holland. In order
to lengthen it, you'd have to detach it and reattach
it farther down the bone. So that was the quote
this person pulled from the article. They go on, PS.
I hate the word truth when it is utilized to
mean indisputable fact. Have we really given a topic, any
(17:04):
topic such a well rounded, rigorous analysis that we can
say with confidence, what is fact? How old are you?
I'm almost thirty eight. How old is our perspective as
a culture? How old are are people? Have we been
around long enough to exhaust thinking something through to every angle?
When did we become so sure about what we know? Okay?
I digress? Are you kidding me? Are you kidding me?
(17:28):
That's how they started? Okay? And this person is studied,
and this person is going at me. Let me just
read you. I actually, you know, have an office filled
with textbooks that I've saved over the years. I've never
understood people who you know, don't keep them if you're
in the industry. So I grabbed a couple. Okay, So
what did they say? Hate the word truth, indisputable fact.
(17:48):
We're not talking about a runner's high. We're not talking
about testing for endorphins or things like that, you know,
things that are happening inside the body. We're talking about
something that can be viewed in cadaver study, in an
X ray that this actually is fact. So let me
just read to you too real quick. So this is
(18:11):
Fundamentals of Anatomy and Physiology, fourth edition, And this is
page three nineteen talking about muscles, people, origins, and insertions.
Each muscle begin at an origin, ends at an insertion,
and contracts to produce a specific action. Let me see
it again. Each muscle begins at an origin, ends at
in an assertion, and contracts to produce a specific action.
(18:34):
Another textbook, My Human Anatomy and Physiology, fifth Edition, Page one,
skeletal muscle is packaged by connective tissue sheets into organs
called skeletal muscles that are attached to the bones of
the skeleton. Where is the indisputable fact that is not
a fact? Where's the truth that isn't a truth? And listen,
(18:56):
this whole show is about looking at the nuances the
science and saying, we gotta look at so many different things,
and oftentimes we can cramping. What causes cramping? I'm doing
a show on that suit. There are many different things.
But is it a fact that we can see that
muscles are attached to bones? And this person is actually
(19:16):
gonna go at me for that in a second? Uh yeah, yeah,
So we go on. Statements like this one about muscle
length is just one example of problems that arise from
studying parts as in an anatomy without studying forces. No,
the problem is not there. The person goes on, let's
break down this truth. First of all, muscles don't attach
(19:38):
to bone. The structure that is deemed by people who
deem such things. Muscle transitions into a tissue deemed by
the aforementioned people a tendon, which then transitions into a
tissue we call a bone. Uh. I know that, I
know that when you contribute to newspapers and magazines, you
(19:59):
cannot give that um a five paragraph or like this
person wrote a thirty paragraph explanation. It's a newspaper. And
if I every time contribute and said, well, there's a
muscle and attached to attendon and that attaches to a bone,
and go on and on and on, you're you're not
gonna get quoted. And they're just gonna cut out the
(20:20):
tendon part anyway. So that's a cheap shot. That's ridiculous
trying to you know, I know, But let me go
back to the to the definition that I just read you, right,
because even so, what was that definition UM Human Anatomy
and Physiology, fifth edition called skeleton muscles that are attached
to the bones of the skeleton. Even there, they didn't
(20:43):
have to go into the tendon part. Right, muscles are
attached to bones. Pull on that so ridiculous, We go on.
If human tissue was as simple as modeled in the
Chicago Tribune article, I e. Muscles have a genetically determined
or preset length that is determined by the attachment points,
then Tom could have a point. I can see how
the myth of muscle lengthen and could be Tom's truth
(21:03):
because I understand the model he is working from. However,
muscle length and a whole lot of human tissue I
see people discuss online. Isn't this simple? It actually is?
All right, we still have some more muscle models presented
in textbooks are based on this Sarco mirror arrangement, where
in neutral, both sides of a joint have muscle lengths
created by Sarco mirrors with optimal leverage, that is the
(21:24):
acting in mayacin overlap is at a distance, where Sarko
mirror has the spatial ability to get longer or shorter
as needed. Neutral as neutral, Okay, I'm cutting out. I
have five more paragraphs and I wanted to read you
some of it to see the depth to which we
are going. Because this goes to every Fitness Disrupted episode
I do. Could I go to this depth? Uh? Yeah,
(21:47):
I studied it for a really long time. Is this
helping you at all? Is anyone still listening? I cut
out like fifteen more paragraphs, and I'm cutting out three
that I have in my notes. But let me just
go on finish it up. So this person wrote, So,
I'm writing this post because I find this fascinating. I
thought you might find it interesting. No, you're writing this
(22:07):
post to sound smart and to tear me apart at
the same time, and to sound smarter by tearing it apart. Uh,
let me finish this up. I'm gonna give you the
last two paragraphs and again I've cut out like thirty Again.
Your body isn't as predetermined as you think. Yes, here's
the kicker. If you actually read the five pages, here's
(22:28):
what you get to. Yes, muscle attachment points are fixed.
Excuse me, excuse me. We should be done. You just
made me read five pages that have nothing to do
with avoiding a fitness program that tells you that you
can lengthen a muscle. Are you kidding me? Are you
(22:51):
kidding me? And then at the end, yes, muscle attachment
points are fixed, right, But there's a butt, but the
distance between them is not what what and if you
even and even if you measure the same person in
the same position, the same distance between points can be
covered by different amounts of muscle, intending depending on how
they moved or didn't. And this person finishes by saying,
(23:13):
in short time, your muscles can get longer or shorter
depending on how you use them. Uh yeah, it's called
the muscle contraction. Can you lengthen a muscle longer than
what it is? I mean, I'm tired, but I read
you this and I brought this up not to necessarily
(23:34):
go back at this person. It's kind of fun though,
I got to admit, and that's one benefit of the show.
But I think of you reading this and wasting all
that time and getting confused for what reason, And that
is so much in fitness. So I take it back,
that's not so much in fitness. Most people in fitness
(23:56):
don't have the education, right. This person has advanced degrees
as I do. And there are a lot of jobs,
to be honest, you know, getting a you know job
as an ext sise physiologist you know, doesn't pay a lot,
pays a lot less than what it cost to get
that that degree and it never really goes up. So
this is the other side of that coin. So the
(24:17):
vast majority of fitness people would argue just don't have
the education. And then there are those like this person,
who did you learn anything? Did that help you? No,
it wasted your time, it confused you, and that's it.
(24:38):
And at the end, I wait the third point and
at the end this person corroborated my point. I mean
the fact that you can finish up by saying, yes,
muscle attachment points are fixed, okay, end of story. Could
you have started with that? You buried the lead, like
you know, forty paragraphs down. And that's why this was
important to read is because there are podcast us out there.
(25:00):
There are people out there and listen. You are free
to listen to whomever, and you should get a wide
balanced opinion and view of everything, lots of different you know,
it's like going to doctors, get a bunch, but you
gotta be careful. Just because they have education doesn't mean
they have your best interests in mind. It doesn't mean
(25:20):
they're gonna help you. Where is the takeaway from that?
I don't I don't know. It's just nuts. And to
start off by saying you're growning. And again I don't
have to I'm not gonna tell you who this is,
doesn't matter, but my point is you can't lengthen a muscle.
This is there's very black and little. I should say
(25:41):
that is black and white and fitness very little. If
it was more black and white, it would be much easier.
We could say, oh yeah, plan or fasciitist, this is
the exact exercise you should do. It's exactly caused by this,
and everyone would be healed. Oh you know you've got
you know bad your your knees hurt when you run, Well,
it's you gotta do this exercise and you gotta avoid this.
(26:02):
And it's definitely these kind of shoes. And there are
those people. There are so many of those people. But
when it comes to your muscles and lengthening them, and
they're being an origin and an insertion and a fixed point,
that's black and white. And so I hope, I hope, hope,
hope that those of you who are pursuing that body
(26:28):
type and eschewing. I had to throw that word in there.
That s a t word, right, avoiding the strength training
for the fear of bulk. I hope you take this
to heart, and it is truly one of the top
things that prevent women from achieving just about, you know,
(26:51):
all their goals, whether it's weight loss, looking better. You
can be skinny, unfit. There are so many people like that,
and so many of the people pushing these workout routines
for the long, lean muscles. They look the part, but
many can't do a push up. I've worked with so
(27:13):
many fitness models over the years and it's changing, actually,
which is nice. And it was more in the past
men and women who looked the part, but then when
they are asked to perform exercises, and by the way,
over and over when you're doing a shoot, they can't
do it. So it's not just about the aesthetic. And
(27:35):
I'm not, you know, dismissing that as a goal. Ectomorph
mezso morph endo morph. Don't play into the workout this
way for your body type, squats and lunges and push
ups and body weight exercises and chest presses and shoulder
presses and you know, Olympic lifts and all that stuff.
Regardless of your body type, you should be doing a
(27:57):
mix of all of those at some point with good form,
with the appropriate amount of weight, the overload principle. Back
to that real quickly. If you don't challenge your muscle,
you don't change it. And that goes for aesthetically end
performance wise, physiologically. And so reading that ridiculous take on
(28:17):
my just telling people you can't change your anatomy that
is fixed and doing it in in that way is
not helpful and it serves to confuse and it just
serves to again inflate the person writing that. And this
(28:38):
is let me, let me finish with this. When I
wrote my marathon book, when I wrote my triathlon book,
you know, that was generally really close to when I finished,
you know, one of my master's programs, and I thought, wow,
I could do talk about the heart rate and talk
about you know it just go deep dives into all
of this stuff. And I sat down before and said,
what will help people, what will help the most people?
(29:00):
What do they need to complete a triathlon, to complete
a marathon, to get in great shape? My book Beat
the Gym, the micro workout plan, the The vast majority
of critiques of my programs and my philosophy is it's
not enough. It's not enough. It's not enough exercise, not
pushing hard enough. And I'm here to tell you it is.
I'm living proof. My clients are living proof. Many of
(29:22):
the people who have listened to the show now consistently
and are reaching out to me saying, I've lost fifty pounds,
i ran three miles for the first time. I'm being
consistent with my program for the first time because it's doable.
That's what matters. Excessive moderation and excessive moderation today for
this show's purposes, isn't just about cardio vascular exercise or
(29:46):
strength training or nutrition. It's about the information we're given
excessive moderation. I don't need all that stuff. I need
to talk to you about acting and Maya sin and
Sarco mirrors and things like that and confuse the whole discussion,
especially when the answer is the same enough. I'm all
(30:09):
worked up. I love my job. I love it. I
love it. Hope you uh enjoyed that. A little different,
A little different, oh before before we go see, I
got two worked up, you know, for both shows. What
do I do? I google studies? Right, I have studies
(30:29):
that are you know in my vast library that I've
been using for decades in my books and papers and
lectures and things like that, and then I'll look at
the most current stuff and you know, so I do
a dive and then I truncate it down and make
it palatable for you. But for this show, guess how
many studies you can find on exercises to create lean
(30:51):
muscle zero zero. And what we're really talking about is stretching. People. Yes,
you can stretch and should stretch in a short muscle.
Muscles can be shorter because they are tight. Perfect way
to finish this up. That's the benefit of pilates or
one of the benefits of plates and yoga for so
(31:12):
many people, especially men, but women as well. Tight hip flexors,
tight hamstrings, tight everything. And so one of the ways
that those disciplines lengthened is they make you more flexible
and they pull your shoulders back. They give you better
posture because you're doing back exercises and phenomenal body movements
(31:34):
and flow in yoga and pilates and things like that.
But you can't lengthen a muscle. It's that simple. It
is black and white. Can't do it, can't escape your genetics.
But you can make your genetics phenomenal. I have worked
with everybody type, and everybody type can be the healthiest weight,
(31:54):
the perfect amount of muscle for that body type and
feel good because it's not just about how we look
in the mirror, right, It's not just the number on
the scale. Okay, So no studies on building lean muscle,
and we're gonna stop using the term lean muscle. We're
just gonna say muscle, because what's the What's what's the
opposite of lean muscle? Fat muscle? Never heard of it,
(32:17):
never seen it, haven't read about it in any of
my textbooks. All Right, I need to rest. I need
to go for a run. I got myself worked up.
Please rate the show. If you have not rated the
show and you've listened to it, listen, that's that's not okay.
Rate the show please and subscribe to the show. I
want to thank you all. I'm coming up on a
year and just the response I've gotten from people, and listen.
(32:38):
I'll take the criticism. Come at me with everything and
we'll discuss it. We oh, we will discuss it. But
I need to back up everything I say to you.
I need to give you the best information, and I
am super aware of that. That's my job. Greatest results,
short amount of time, least likelihood of entry, and the
(32:59):
fewest words hopefully. Okay, that may not be for this show.
That's that is one of the criticisms I get. But
I like what I do. I love talking about it. Okay,
time time to end, so rate the show, subscribe to
the show. And if you need to reach out and
please do about anything. Tom h Fit is my Twitter
and my Instagram tom h Fit and a bunch of
you I love it. Have been reaching out through my website,
(33:20):
Fitness Disrupted dot com. Go right there. You can email
me there, read more about what's going on. And finally,
let me just pitch my newest book, Micro Workout Plan.
Many of you have it and you could be one
final little bit of homework if you do and you
enjoy it, or you know, if you could rate it
on Amazon, that is super helpful for us who write books.
Thank you for listening. I love what I do. I
(33:43):
get really worked up about it because I don't want
you to waste time money. We're not selling shoes here, people,
This is health. I take that really seriously. There are
three things we control, how much we move, what we
put into our mouths and our attitudes and that is awesome. Mhm.
I am Tom Holland. This is Fitness Disrupted. Believe in yourself.
(34:11):
Fitness Disrupted is a production of I heart Radio. For
more podcasts from my heart Radio, visit the i heart
Radio app, Apple Podcasts, or wherever you listen to your
favorite shows.
Welcome to Fitness Disrupted, a production of My Heart Radio.
I am Tom Holland and this is Fitness Disrupted. So
I love every single podcast I do. I'm passionate about
every single topic, but this one even more. I'm amped
(00:21):
up today. I'm amped up for a number of reasons.
And this is a myth that has been around forever.
It is one that is preventing so many people from
achieving their healthiest best bodies. And I'm gonna debunk it
once and for all. But here's the thing. It will
continue to be around. And what's interesting and different about
(00:42):
this podcast is I actually have a person who I
would say tried to refute refuted my premise on why
you can't really lengthen a muscle, and I'm gonna read
it because it works on several levels, and I'll talk
more about that. So that's how I'm going to finish
(01:03):
the show, and I really think you're going to enjoy that.
So I have been contributing to the media for decades now, newspapers, magazines,
and I'm asked a bunch of questions and the final
piece of this podcast will be where I contributed to
a Chicago Tribune article reporter reached out about myths and
(01:23):
this was one of them, and I gave my answer,
and a fellow fitness person decided to write a whole
blog post about my response, and I'm gonna end with
that because it ties it all together, and it also
goes to bad advice. We'll get to that, all right.
So can you lengthen a muscle? Why do I bring
(01:45):
this up? Because there are so many exercise programs, so
many fitness personalities, because they will not call them experts
who put this out there, who have their entire careers
built upon long lean muscles, long lean muscles, How to
(02:08):
build long lean muscles, How to lengthen your muscles, how
to get that dancer's body right? So many infomercials they're
still on. I still see them. And this plays into
one of the first shows I did for Fitness Disrupted,
(02:29):
first show about bulk, the fear of bulk. So that's
what this is all tied into. It is women generally speaking,
and the fear of bulk. So when we talk about
lengthening a muscle, and that's often followed by building long,
lean muscles, it's the fear of bulk, and it's trying
(02:50):
to achieve a certain body type. And I understand that,
and we all have goals. We want to lose weight,
we want to look better, we want to achieve certain
body types. You cannot lengthen a muscle. You cannot lengthen
a muscle. Muscles have an origin and an insertion, and
(03:11):
they're fixed. And I will get to that, all right.
But what I don't want this show to be is
depressing to those of you who want to look better,
because every single person can. There are three body types ectomorph,
meso morph, and endomorph. Ectomorphs are the skin of your
body type. They have trouble putting on muscle. That goes
(03:32):
for men and women. Meso morph the in between. I
am a meso morph. I put on muscle more easily
than other people than other body types. The endomorph, and
then finally the ecto morph. The bigger frame puts on muscle,
carries a little bit more body fat generally speaking. But
(03:55):
these are body types. This is exercise science. And I
talked about how years ago my first opportunity to ever
be on TV, there was a crazy book that was
out on crazy body types and how to do these
so specific workouts for these specific body types. And they
were not ectomorph meso morphendo morph. But it played into
(04:16):
the long, lean muscles, fear of bulk, spot reduction, all
the things that are wrong in fitness. And so I said, listen,
I'll talk about ectomorph meso morphendo morph and building muscle.
And they said, no, we want you to talk about
this specific I'm not gonna give you the book. It
doesn't matter. And I said, well, I can't because that's
not exercise science. And they said, well, then you're not
(04:36):
gonna be on the show. And I said, okay, because
there's science and I'm not going to go against the science.
And so what's interesting about today's discussion is there are
those who, as I talked about frequently, just don't have
any idea about the exercise science. And then there are those,
like the response to my advice to the Chicago Tribune,
(04:58):
who actually have knowledge, but they take it too far.
And I'm excited to give you that example. All right,
but there are body types, so you go, we'll wait
a minute, Tom. I see pilates, I see yoga, and
I see the bodies that are created in yoga and pilates,
(05:20):
and that term created is where we're going to have
a discussion, and the very simple way to start that
discussion is that those classes are self selecting. All classes
are self selecting. What do I mean by that? When
I used to teach fitness classes, whether it was group, cycling,
(05:43):
boot camp, you name it, I did at abdominals, and
I would be in a gym getting ready to teach,
and I would look at the other studios. I can
tell you what the class is going to be without
knowing what the classes by the people who are waiting
outside to go in self selection. In other words, the
ecto morphs tend to take pilates in yoga to begin with. All, Right,
(06:09):
body types are suited for different workouts. This is why
I did that show and talked about the five components
of fitness and how skinnier people tend to run longer distances. Right,
more muscular people tend to lift heavier. Now that's a generalization,
but it's true as well. Tall people tend to play basketball.
(06:29):
They don't get told by playing basketball. They they they
are made to do that. Michael Phelps, when you break
down his anatomy is made to be a swimmer, Lance armstrong,
his anatomy, his physiology made to be a biker. And
that's not to say again that you can't achieve so
(06:53):
much in fitness, but it is to say that genetics
play a role. And when we talk about, you know,
elite athletes, the line is, if you want to be
an elite athlete, choose your parents correctly, because that plays
a role. I'm over time for the first break. Quick breaks. Ye,
I'm already amped up, and we're gonna get right into it.
Can you really lengthen a muscle? We'll be right back.
(07:24):
So we're talking about lengthening a muscle, and I kind
of want to read the response to the Chicago Tribune
contribution that I gave, but I'm gonna wait. All right,
So we need to just get the the lightweight, the
overload principle, and the fear of bulk out of the way,
because that is what this is all tied into, and
why it drives me crazy is why all the myths
(07:47):
that you know, people who shouldn't be pushing them, who
don't have the knowledge or don't have the you know,
expertise in the field the experience, just push it because
they know there are people that will fall forth that
believe it that want that body like you know the dancers,
and you can only do so much. When it comes
(08:09):
to genetics, every single one of you, regardless of what
body type you are, will benefit from doing total body workout,
from building muscle all over your body. I've started to
take the word lean out myself. It's been a part
of the vernacular for the decades that I've been in
the industry, but I'm taking it out because what does
(08:29):
it mean. It's actually playing into the myth. So I've
said it before because it's in all the writings and
it's just used widely. But why It's like the word tone,
what does tone mean? And what does lean muscle mean?
So I'm just taking it out because it is playing
into that fear of bulk, and it is playing into
the fear that you know, you can achieve this dancer's
(08:52):
body just by doing really light weights. And let me
say that, you know, it's really surprising or not about
the workout routines and regiments that promise long muscles. They're
generally light to no weights. Light to no weights, So
(09:12):
when you count that as your strength training, you're doing
yourself a huge disservice, and that's what drives me crazy
is we need to strengthen our bodies. And when you're
playing into the long lean myth and using weights, there's
one Yeah. I tend to not use the names uh
celebrities who are pushing fitness programs. I will use their name.
(09:35):
I'm not even gonna tell you the name. It's not
necessary of the person who wrote the rebuttal of my
response about lean muscles, because it doesn't matter. This person
use my name, but I don't care. So there there
are there's a one famous, one celebrity who pushes this
and the weights have to be three pounds or less.
Now this person, not that this person studied anything of
(09:59):
any value in the industry, but that violates anatomy and
physiology one O one. It violates the overload principle right
then and there. If you don't overload the muscle, you
don't change the muscle, right you don't get stronger, and
you won't build muscle. And if you are lifting weights
that are lighter than your children than your purse, my
wife's purse is definitely more than three pounds. I don't
(10:20):
know what she has in there. I won't go in it.
It scares me, but it's more than three pounds. So
if you are lifting weights that are lighter than things
you carry around all day long, you're not gonna change
your body. And those people that celebrity did nothing to
achieve the body they have other than the genetics they
(10:41):
were blessed with. Sure, eating is part of it, but
as far as having the type of body, the ectomorph body,
that is not achieved by the exercise routine. And so
this is what drives me nuts. And there's another celebrity,
at least two are up there who not only pushes
(11:03):
this type of routine, but then pushes the crazy diets
and you not only are cheated out of being strong
and healthy, there's osteoporosis. And this same celebrity might give
it away to some of you, was diagnosed with osteopenia
in her thirties. That's really early. Now you could say,
(11:24):
there are you know, several possible factors. Of course I
would argue a lack of strength training and the crazy
diets are a huge factor. So that is where we're going,
is that when you try to buy into this lengthen
your muscle, use light weights, fear of bulk, try to
look like someone else you are doing the opposite of
(11:48):
what my show is about getting you the greatest results
in the shortest amount of time. You're wasting your time
and your money. Now that's not to say that there
isn't huge value in pilates and bar classes and yoga
and things like that oftentimes that push this long, lean muscle.
(12:10):
There is, But we need to do strength training, and
that is a part of strength training. But you need
more overload than just your body weight. Unless you're gaining
several pounds every week, then then you're progressively overloading your body.
But I'm serious that as we get older, how much
(12:32):
how many times do I talk about how strength training
is the fountain of youth. When we lose muscle or
metabolism slow down. When we lose muscle, our functional capacity
just to do our activities of daily living is significantly decreased.
And that gets me angry when people are buying into
this long lean muscle fallacy and making your muscles longer.
(12:56):
All right, And one final thing I have to talk
about the hormone owns and and you don't, as a woman,
have enough testosterone to put on significant muscle. Now, yes,
that varies, but just think of the guys in the
gym and the line I use frequently is there a
significant number of men who want to look like Arnold Schwartzenegger.
(13:18):
And they are a significant number of you women who
are petrified that you are going to look like Arnold
Swartzeneger put on muscle. Neither are going to happen. Neither men,
you know, struggle to put on muscle. It takes work,
it takes genetics, it takes protein, it takes consistency. And
(13:39):
sure we see those instagram pictures of those women who
have significant muscle genetics, really long amount of training, a
heavy focus on trying to achieve that, and then oftentimes
other things are thrown in there that are helping pharmaceutically.
And the fear of bulk and the attempt to try
(14:01):
to build long muscles is doing you an incredible disservice.
And that's what gets me angry. And and this is
actually so easy when we talk about the origin and
the insertion of the muscle and how you can't lengthen it,
and of all the topics that I have contributed to, uh,
(14:24):
you know, different publications about kind of surprised me that
this would be one, and there's others actually, but you
know with a response that I'm going to read to
you shortly from someone who has studied the body. But
that's the point. I'm getting ahead of myself a little bit.
But this person, their goal was to make themselves sound smart.
(14:47):
That's it. That's it, because actually I will point out
at the end this person corroborates my point. You know what,
Let's take our final break and when we come back act,
I'm gonna get right to it. I'm gonna read you
this article and then we're gonna work backwards and say
how this is so not only applicable to how you
(15:08):
can't lengthen a muscle, and I'm saving you so much
time and and wasted money. You have to have to
embrace that. But I also want you to realize you
can have your best body regardless of what body type
you are. Final break, we'll be right back. All right,
(15:35):
we are back talking about lengthening muscles. You are going
to have to indulge me for about two minutes, just
a couple of minutes, because I'm gonna read you this response.
By the way, that I don't even know this person, uh,
and so it just came through a Google search when
I was looking for something that came up, and it's
(15:58):
an interesting response. I had to cut it down significantly,
and it's still long when I left for you, but
I'm gonna read you it and then we're gonna discuss it.
And I'm actually gonna stop at different points within it,
because there's there's moments within that bear discussion. All right,
So blog post fitness person educated in fitness exercise. I'll
(16:20):
leave it at that. And here's the blog post, and
I quote, here's an article called have you Fallen for
These fitness myths? So that is the Chicago Tribune article,
and the author goes on, here's the part that got
me groaning. So my response that I will read got
this person groaning. Myth muscles lengthened truth. Muscles have what's
(16:41):
called an origin and an insertion. Both are fixed and
attached to bones, said personal trainer Tom Holland. In order
to lengthen it, you'd have to detach it and reattach
it farther down the bone. So that was the quote
this person pulled from the article. They go on, PS.
I hate the word truth when it is utilized to
mean indisputable fact. Have we really given a topic, any
(17:04):
topic such a well rounded, rigorous analysis that we can
say with confidence, what is fact? How old are you?
I'm almost thirty eight. How old is our perspective as
a culture? How old are are people? Have we been
around long enough to exhaust thinking something through to every angle?
When did we become so sure about what we know? Okay?
I digress? Are you kidding me? Are you kidding me?
(17:28):
That's how they started? Okay? And this person is studied,
and this person is going at me. Let me just
read you. I actually, you know, have an office filled
with textbooks that I've saved over the years. I've never
understood people who you know, don't keep them if you're
in the industry. So I grabbed a couple. Okay, So
what did they say? Hate the word truth, indisputable fact.
(17:48):
We're not talking about a runner's high. We're not talking
about testing for endorphins or things like that, you know,
things that are happening inside the body. We're talking about
something that can be viewed in cadaver study, in an
X ray that this actually is fact. So let me
just read to you too real quick. So this is
(18:11):
Fundamentals of Anatomy and Physiology, fourth edition, And this is
page three nineteen talking about muscles, people, origins, and insertions.
Each muscle begin at an origin, ends at an insertion,
and contracts to produce a specific action. Let me see
it again. Each muscle begins at an origin, ends at
in an assertion, and contracts to produce a specific action.
(18:34):
Another textbook, My Human Anatomy and Physiology, fifth Edition, Page one,
skeletal muscle is packaged by connective tissue sheets into organs
called skeletal muscles that are attached to the bones of
the skeleton. Where is the indisputable fact that is not
a fact? Where's the truth that isn't a truth? And listen,
(18:56):
this whole show is about looking at the nuances the
science and saying, we gotta look at so many different things,
and oftentimes we can cramping. What causes cramping? I'm doing
a show on that suit. There are many different things.
But is it a fact that we can see that
muscles are attached to bones? And this person is actually
(19:16):
gonna go at me for that in a second? Uh yeah, yeah,
So we go on. Statements like this one about muscle
length is just one example of problems that arise from
studying parts as in an anatomy without studying forces. No,
the problem is not there. The person goes on, let's
break down this truth. First of all, muscles don't attach
(19:38):
to bone. The structure that is deemed by people who
deem such things. Muscle transitions into a tissue deemed by
the aforementioned people a tendon, which then transitions into a
tissue we call a bone. Uh. I know that, I
know that when you contribute to newspapers and magazines, you
(19:59):
cannot give that um a five paragraph or like this
person wrote a thirty paragraph explanation. It's a newspaper. And
if I every time contribute and said, well, there's a
muscle and attached to attendon and that attaches to a bone,
and go on and on and on, you're you're not
gonna get quoted. And they're just gonna cut out the
(20:20):
tendon part anyway. So that's a cheap shot. That's ridiculous
trying to you know, I know, But let me go
back to the to the definition that I just read you, right,
because even so, what was that definition UM Human Anatomy
and Physiology, fifth edition called skeleton muscles that are attached
to the bones of the skeleton. Even there, they didn't
(20:43):
have to go into the tendon part. Right, muscles are
attached to bones. Pull on that so ridiculous, We go on.
If human tissue was as simple as modeled in the
Chicago Tribune article, I e. Muscles have a genetically determined
or preset length that is determined by the attachment points,
then Tom could have a point. I can see how
the myth of muscle lengthen and could be Tom's truth
(21:03):
because I understand the model he is working from. However,
muscle length and a whole lot of human tissue I
see people discuss online. Isn't this simple? It actually is?
All right, we still have some more muscle models presented
in textbooks are based on this Sarco mirror arrangement, where
in neutral, both sides of a joint have muscle lengths
created by Sarco mirrors with optimal leverage, that is the
(21:24):
acting in mayacin overlap is at a distance, where Sarko
mirror has the spatial ability to get longer or shorter
as needed. Neutral as neutral, Okay, I'm cutting out. I
have five more paragraphs and I wanted to read you
some of it to see the depth to which we
are going. Because this goes to every Fitness Disrupted episode
I do. Could I go to this depth? Uh? Yeah,
(21:47):
I studied it for a really long time. Is this
helping you at all? Is anyone still listening? I cut
out like fifteen more paragraphs, and I'm cutting out three
that I have in my notes. But let me just
go on finish it up. So this person wrote, So,
I'm writing this post because I find this fascinating. I
thought you might find it interesting. No, you're writing this
(22:07):
post to sound smart and to tear me apart at
the same time, and to sound smarter by tearing it apart. Uh,
let me finish this up. I'm gonna give you the
last two paragraphs and again I've cut out like thirty Again.
Your body isn't as predetermined as you think. Yes, here's
the kicker. If you actually read the five pages, here's
(22:28):
what you get to. Yes, muscle attachment points are fixed.
Excuse me, excuse me. We should be done. You just
made me read five pages that have nothing to do
with avoiding a fitness program that tells you that you
can lengthen a muscle. Are you kidding me? Are you
(22:51):
kidding me? And then at the end, yes, muscle attachment
points are fixed, right, But there's a butt, but the
distance between them is not what what and if you
even and even if you measure the same person in
the same position, the same distance between points can be
covered by different amounts of muscle, intending depending on how
they moved or didn't. And this person finishes by saying,
(23:13):
in short time, your muscles can get longer or shorter
depending on how you use them. Uh yeah, it's called
the muscle contraction. Can you lengthen a muscle longer than
what it is? I mean, I'm tired, but I read
you this and I brought this up not to necessarily
(23:34):
go back at this person. It's kind of fun though,
I got to admit, and that's one benefit of the show.
But I think of you reading this and wasting all
that time and getting confused for what reason, And that
is so much in fitness. So I take it back,
that's not so much in fitness. Most people in fitness
(23:56):
don't have the education, right. This person has advanced degrees
as I do. And there are a lot of jobs,
to be honest, you know, getting a you know job
as an ext sise physiologist you know, doesn't pay a lot,
pays a lot less than what it cost to get
that that degree and it never really goes up. So
this is the other side of that coin. So the
(24:17):
vast majority of fitness people would argue just don't have
the education. And then there are those like this person,
who did you learn anything? Did that help you? No,
it wasted your time, it confused you, and that's it.
(24:38):
And at the end, I wait the third point and
at the end this person corroborated my point. I mean
the fact that you can finish up by saying, yes,
muscle attachment points are fixed, okay, end of story. Could
you have started with that? You buried the lead, like
you know, forty paragraphs down. And that's why this was
important to read is because there are podcast us out there.
(25:00):
There are people out there and listen. You are free
to listen to whomever, and you should get a wide
balanced opinion and view of everything, lots of different you know,
it's like going to doctors, get a bunch, but you
gotta be careful. Just because they have education doesn't mean
they have your best interests in mind. It doesn't mean
(25:20):
they're gonna help you. Where is the takeaway from that?
I don't I don't know. It's just nuts. And to
start off by saying you're growning. And again I don't
have to I'm not gonna tell you who this is,
doesn't matter, but my point is you can't lengthen a muscle.
This is there's very black and little. I should say
(25:41):
that is black and white and fitness very little. If
it was more black and white, it would be much easier.
We could say, oh yeah, plan or fasciitist, this is
the exact exercise you should do. It's exactly caused by this,
and everyone would be healed. Oh you know you've got
you know bad your your knees hurt when you run, Well,
it's you gotta do this exercise and you gotta avoid this.
(26:02):
And it's definitely these kind of shoes. And there are
those people. There are so many of those people. But
when it comes to your muscles and lengthening them, and
they're being an origin and an insertion and a fixed point,
that's black and white. And so I hope, I hope, hope,
hope that those of you who are pursuing that body
(26:28):
type and eschewing. I had to throw that word in there.
That s a t word, right, avoiding the strength training
for the fear of bulk. I hope you take this
to heart, and it is truly one of the top
things that prevent women from achieving just about, you know,
(26:51):
all their goals, whether it's weight loss, looking better. You
can be skinny, unfit. There are so many people like that,
and so many of the people pushing these workout routines
for the long, lean muscles. They look the part, but
many can't do a push up. I've worked with so
(27:13):
many fitness models over the years and it's changing, actually,
which is nice. And it was more in the past
men and women who looked the part, but then when
they are asked to perform exercises, and by the way,
over and over when you're doing a shoot, they can't
do it. So it's not just about the aesthetic. And
(27:35):
I'm not, you know, dismissing that as a goal. Ectomorph
mezso morph endo morph. Don't play into the workout this
way for your body type, squats and lunges and push
ups and body weight exercises and chest presses and shoulder
presses and you know, Olympic lifts and all that stuff.
Regardless of your body type, you should be doing a
(27:57):
mix of all of those at some point with good form,
with the appropriate amount of weight, the overload principle. Back
to that real quickly. If you don't challenge your muscle,
you don't change it. And that goes for aesthetically end
performance wise, physiologically. And so reading that ridiculous take on
(28:17):
my just telling people you can't change your anatomy that
is fixed and doing it in in that way is
not helpful and it serves to confuse and it just
serves to again inflate the person writing that. And this
(28:38):
is let me, let me finish with this. When I
wrote my marathon book, when I wrote my triathlon book,
you know, that was generally really close to when I finished,
you know, one of my master's programs, and I thought, wow,
I could do talk about the heart rate and talk
about you know it just go deep dives into all
of this stuff. And I sat down before and said,
what will help people, what will help the most people?
(29:00):
What do they need to complete a triathlon, to complete
a marathon, to get in great shape? My book Beat
the Gym, the micro workout plan, the The vast majority
of critiques of my programs and my philosophy is it's
not enough. It's not enough. It's not enough exercise, not
pushing hard enough. And I'm here to tell you it is.
I'm living proof. My clients are living proof. Many of
(29:22):
the people who have listened to the show now consistently
and are reaching out to me saying, I've lost fifty pounds,
i ran three miles for the first time. I'm being
consistent with my program for the first time because it's doable.
That's what matters. Excessive moderation and excessive moderation today for
this show's purposes, isn't just about cardio vascular exercise or
(29:46):
strength training or nutrition. It's about the information we're given
excessive moderation. I don't need all that stuff. I need
to talk to you about acting and Maya sin and
Sarco mirrors and things like that and confuse the whole discussion,
especially when the answer is the same enough. I'm all
(30:09):
worked up. I love my job. I love it. I
love it. Hope you uh enjoyed that. A little different,
A little different, oh before before we go see, I
got two worked up, you know, for both shows. What
do I do? I google studies? Right, I have studies
(30:29):
that are you know in my vast library that I've
been using for decades in my books and papers and
lectures and things like that, and then I'll look at
the most current stuff and you know, so I do
a dive and then I truncate it down and make
it palatable for you. But for this show, guess how
many studies you can find on exercises to create lean
(30:51):
muscle zero zero. And what we're really talking about is stretching. People. Yes,
you can stretch and should stretch in a short muscle.
Muscles can be shorter because they are tight. Perfect way
to finish this up. That's the benefit of pilates or
one of the benefits of plates and yoga for so
(31:12):
many people, especially men, but women as well. Tight hip flexors,
tight hamstrings, tight everything. And so one of the ways
that those disciplines lengthened is they make you more flexible
and they pull your shoulders back. They give you better
posture because you're doing back exercises and phenomenal body movements
(31:34):
and flow in yoga and pilates and things like that.
But you can't lengthen a muscle. It's that simple. It
is black and white. Can't do it, can't escape your genetics.
But you can make your genetics phenomenal. I have worked
with everybody type, and everybody type can be the healthiest weight,
(31:54):
the perfect amount of muscle for that body type and
feel good because it's not just about how we look
in the mirror, right, It's not just the number on
the scale. Okay, So no studies on building lean muscle,
and we're gonna stop using the term lean muscle. We're
just gonna say muscle, because what's the What's what's the
opposite of lean muscle? Fat muscle? Never heard of it,
(32:17):
never seen it, haven't read about it in any of
my textbooks. All Right, I need to rest. I need
to go for a run. I got myself worked up.
Please rate the show. If you have not rated the
show and you've listened to it, listen, that's that's not okay.
Rate the show please and subscribe to the show. I
want to thank you all. I'm coming up on a
year and just the response I've gotten from people, and listen.
(32:38):
I'll take the criticism. Come at me with everything and
we'll discuss it. We oh, we will discuss it. But
I need to back up everything I say to you.
I need to give you the best information, and I
am super aware of that. That's my job. Greatest results,
short amount of time, least likelihood of entry, and the
(32:59):
fewest words hopefully. Okay, that may not be for this show.
That's that is one of the criticisms I get. But
I like what I do. I love talking about it. Okay,
time time to end, so rate the show, subscribe to
the show. And if you need to reach out and
please do about anything. Tom h Fit is my Twitter
and my Instagram tom h Fit and a bunch of
you I love it. Have been reaching out through my website,
(33:20):
Fitness Disrupted dot com. Go right there. You can email
me there, read more about what's going on. And finally,
let me just pitch my newest book, Micro Workout Plan.
Many of you have it and you could be one
final little bit of homework if you do and you
enjoy it, or you know, if you could rate it
on Amazon, that is super helpful for us who write books.
Thank you for listening. I love what I do. I
(33:43):
get really worked up about it because I don't want
you to waste time money. We're not selling shoes here, people,
This is health. I take that really seriously. There are
three things we control, how much we move, what we
put into our mouths and our attitudes and that is awesome. Mhm.
I am Tom Holland. This is Fitness Disrupted. Believe in yourself.
(34:11):
Fitness Disrupted is a production of I heart Radio. For
more podcasts from my heart Radio, visit the i heart
Radio app, Apple Podcasts, or wherever you listen to your
favorite shows.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.