July 1, 2025 • 34 mins
Welcome to the "You’re Not Gonna Make It" podcast, where I discuss topics that make you feel like humanity’s not gonna make it.
This episode: JUST MOVE MORE.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kevin Tejada:
Split, bro? You know, where you work out one-sixth of your muscles for each workout. (00:29):
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Kevin Tejada: Last episode was weight loss over complication. This time, we're talking about (00:37):
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Kevin Tejada: fitness over complication. (00:42):
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Kevin Tejada: And I'm probably going to be shitting a lot on workout splits and bodybuilding and shit. (00:44):
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Kevin Tejada: Because that's what complicates fitness for a lot of people. (00:50):
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Kevin Tejada: Fitness is actually pretty simple. Just move your body. (00:53):
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Kevin Tejada: Do the big patterns you know push pull use your legs and ideally the diet also (00:57):
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Kevin Tejada: plays a role because if you're exercising but you eat like complete and utter (01:05):
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Kevin Tejada: fucking dog shit and too much. (01:09):
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Speaker1: I can't promise you you're gonna get fit (01:12):
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Kevin Tejada: I mean you can get really fat and be really strong but I don't think there are any 350 pound fit people, (01:14):
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Kevin Tejada: so yeah just doing the basic movements in a challenging way will get you fit. (01:23):
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Kevin Tejada: It's really that simple. (01:30):
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Kevin Tejada: But just like with weight loss, it can't be simple, can it? They gotta make (01:32):
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Kevin Tejada: some money, so you gotta complicate it. (01:37):
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Kevin Tejada: How do you get stronger legs? Well, of course, you gotta do pause-deficit Bulgarian (01:40):
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Kevin Tejada: squats with a kettlebell. (01:44):
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Kevin Tejada: And a rack hold, of course. (01:46):
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Kevin Tejada: Or you can just squat and lunge. How do you get a fatter ass? Many women ask. (01:49):
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Kevin Tejada: Well, of course, you got to do a million hip thrust. Well, those actually do help. (01:56):
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Kevin Tejada: But they're not as effective enough, and I'll say why later. But hey, go your fat ass. (02:01):
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Kevin Tejada: Of course, you got to, you know, do the fucking dumbass thing on the cables (02:05):
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Kevin Tejada: where you kick back. kickbacks. (02:08):
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Kevin Tejada: I mean, those do kind of help too. But the thing is, all of these things, (02:11):
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Kevin Tejada: they do help, but you can make it simpler. (02:15):
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Kevin Tejada: Instead of doing that shit, you can just squat and deadlift. (02:18):
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Kevin Tejada: This doesn't just apply to women in that case. Men want a fatter ass Just fucking (02:21):
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Kevin Tejada: squat and deadlift and lunge Trust me, women do appreciate The butt as well, (02:26):
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Kevin Tejada: Why are we talking about bussy here? (02:32):
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Kevin Tejada: We're getting way off track Look, you. (02:33):
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Speaker1: Me, four different exercises Four sets each of shoulder raises By all means, do that if you want to But (02:48):
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Kevin Tejada: If you're telling someone, hey, Monday, we're doing chest, Tuesday, (02:54):
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Kevin Tejada: shoulders, Wednesday, back, Thursday, biceps, Friday, quads, Saturday, rest, (02:57):
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Kevin Tejada: Sunday, hamstrings and calves. What the fuck are you doing? (03:06):
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Speaker1: If you tell a beginner this shit, they're going to think, oh, my God, (03:10):
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Kevin Tejada: This is way too complicated. I'm never I'm. (03:13):
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Speaker1: Never going to make it. (03:16):
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Kevin Tejada: Again, if you're not competing, you're going for aesthetics. This is fucking stupid. (03:17):
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Kevin Tejada: And what happens, pray tell, if you miss a day for whatever reason And I'm not (03:22):
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Kevin Tejada: saying, oh, you're going to miss a day because you're a fucking pussy No, (03:25):
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Kevin Tejada: like legit, your fucking mom died, you're not going to the gym, right? (03:28):
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Kevin Tejada: Now what happens, your body's out of whack, it's imbalanced Or you're falling (03:32):
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Kevin Tejada: behind in your program, whatever it is Not only that, but, (03:36):
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Kevin Tejada: Tuesday, your shoulders are going to be sore as hell from the day before. (03:45):
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Kevin Tejada: And Wednesday, your chest is going to be sore as hell from the day before. (03:49):
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Kevin Tejada: This is like a weird traveling soreness. (03:53):
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Kevin Tejada: Whereas ideally, if you work out bigger muscle groups at the same time, (03:58):
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Kevin Tejada: or multiple, I should say, your body gets used to being sore in bigger places, (04:02):
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Kevin Tejada: and you can recover better and faster too. As well, in terms of, (04:06):
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Kevin Tejada: recovery the best time to take advantage of your full recovery is about 48 to (04:17):
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Kevin Tejada: 72 hours after you exercise. (04:22):
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Speaker1: Basically what happens is in very basic basic (04:24):
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Kevin Tejada: Bro science terms you exercise you lightly damage and fuck up your body right then. (04:28):
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Speaker1: It's time to recover that'll take about (04:34):
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Kevin Tejada: 40 to two to three days and your body has recover it as basically as best as it's going to get. (04:37):
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Kevin Tejada: You know, there's some exceptions, but pretty much you are good to go. (04:43):
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Kevin Tejada: That is the best time to then slightly damage your body again by exercising. (04:45):
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Kevin Tejada: Now, not everyone needs to exercise with like one or two days in between. (04:51):
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Kevin Tejada: You can have whatever kind of schedule you want. (04:55):
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Kevin Tejada: But if you're one of those weirdos who has this big ass complicated workout (04:58):
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Kevin Tejada: split where you split up your muscles throughout the week. (05:01):
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Speaker1: You're only touching that small muscle group like once a week. (05:03):
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Kevin Tejada: Whereas if you were to do full body exercising every single time you worked (05:08):
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Kevin Tejada: out, you could hit it at all of your body, two, three, maybe four times a week. (05:11):
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Kevin Tejada: That keeps it a lot simpler as well. Instead of thinking, oh, (05:17):
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Kevin Tejada: which muscle group did I hit yesterday? (05:20):
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Kevin Tejada: Let me look at this fucking anatomical chart where I colored them with my fucking (05:22):
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Kevin Tejada: crayons just hit everything every time and it makes it so, (05:27):
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Kevin Tejada: the only split I kind of respect (05:32):
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Kevin Tejada: is doing like an upper lower you know (05:35):
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Kevin Tejada: where you do the upper body and lower body you go back and forth (05:38):
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Kevin Tejada: I'm not a big fan of that I prefer doing you know (05:41):
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Kevin Tejada: everything every time but that's a split I can respect the other one I kind (05:44):
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Kevin Tejada: of kind of respect push pull legs much less so than up or lower there's a car (05:49):
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Kevin Tejada: alarm going some really loud shitty rap music playing in an airplane flying (05:55):
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Kevin Tejada: over right now i really hope none of this comes through in the recording jesus christ, (06:00):
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Kevin Tejada: what the hell was i saying anyway those are (06:04):
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Kevin Tejada: the only two splits i kind of respect more (06:06):
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Kevin Tejada: so up or lower because you're doing a lot you know but even (06:10):
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Kevin Tejada: then within the splits themselves some people just really focus on very specific (06:14):
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Kevin Tejada: exercises they're doing maybe a lower split oh man i'm gonna do Three exercises (06:18):
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Kevin Tejada: for my calves Four for my quads and my hamstrings And for my ass cheek And my (06:22):
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Kevin Tejada: other ass cheek My ankle Like dude just. (06:29):
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Speaker1: Just fucking squat (06:33):
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Kevin Tejada: Or something What I'm saying is doing compound movements My opinion is not only (06:35):
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Kevin Tejada: preferable But also much simpler, (06:41):
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Kevin Tejada: overcomplicate it. You're going to panic when you have to do your fourth fucking calf exercise. (06:45):
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Kevin Tejada: And then all that machine's taken or these weights are, Oh no, I can't do whatever. (06:49):
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Kevin Tejada: Like that can be completely eliminated by just focusing on the big movements. (06:53):
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Kevin Tejada: And in terms of the splits as well, just if you combine all the splits into (06:58):
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Kevin Tejada: just one day, one workout, I should say that you can repeat multiple times, makes it much simpler. (07:04):
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Kevin Tejada: Try this thought experiment. Okay. Monday, you got push. So you do three different (07:11):
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Kevin Tejada: exercises for your shoulders, three for your triceps, three for your chest. (07:15):
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Kevin Tejada: Wednesday, doing pool, do like four exercises for your back, three for your biceps. (07:19):
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Kevin Tejada: Friday, doing legs, three exercises for quads, three for hamstrings, two for calves. (07:27):
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Kevin Tejada: Let's compare this to a full body. (07:33):
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Kevin Tejada: Monday, do one fucking exercise, (07:36):
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Kevin Tejada: maybe two if you want to that encompasses your (07:39):
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Kevin Tejada: chest your triceps your shoulders (07:42):
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Kevin Tejada: as in doing push-ups overhead pressing something that one (07:46):
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Kevin Tejada: movement that one exercise encompasses all that stuff you make sure it's you (07:50):
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Kevin Tejada: know sufficiently challenging and it's you're going to get basically the same (07:55):
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Kevin Tejada: results obviously if you're bodybuilding trying to do aesthetic stuff whatever (07:59):
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Kevin Tejada: it is yeah you probably want to overload everything just so everything can pop (08:03):
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Kevin Tejada: more whatever the fuck you're trying to achieve. (08:07):
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Kevin Tejada: But if you're going for a strength and general fitness, general fitness requires general movements. (08:10):
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Kevin Tejada: So you take that example, that's still Monday, doing a pushing exercise, (08:19):
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Kevin Tejada: doing a pulling exercise, which means your back and your biceps are getting (08:23):
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Kevin Tejada: in there. Maybe you're doing pull-ups or something, chin-ups. (08:26):
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Kevin Tejada: Then you're doing a leg exercise or two. (08:29):
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Speaker1: Doing some squatting, maybe deadlifting. (08:32):
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Kevin Tejada: And then you do that same shit, maybe not necessarily the same exercises, (08:34):
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Kevin Tejada: unless you want to, do the same thing Wednesday and Friday. (08:38):
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Kevin Tejada: Not only are you keeping it simple as hell, but you're hitting all those exercises, (08:43):
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Kevin Tejada: excuse me, you're hitting all those muscles in fewer exercises. (08:48):
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Kevin Tejada: I don't know about you, but that sounds way, way, way fucking better, (08:51):
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Kevin Tejada: way simpler to me. Well, people like to overcomplicate it. (08:55):
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Kevin Tejada: And this is why most of the New Year's resolutioners, when they enter the gym, (08:59):
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Kevin Tejada: they're like, hey, I'm going to start this Fucking bodybuilding workout program (09:03):
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Kevin Tejada: I don't know what the fuck I'm. (09:06):
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Speaker1: Doing of course (09:08):
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Kevin Tejada: But yeah let's start doing Three exercises For my triceps Bro your priorities (09:09):
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Kevin Tejada: are fucked Get full range of motion On your push ups first Try that first Okay, (09:15):
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Kevin Tejada: went on a whole tangent of just complaining, (09:23):
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Kevin Tejada: and I mean slightly, overdoing it in exercise so that your body has to rise (09:31):
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Kevin Tejada: to the occasion and become better. (09:37):
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Kevin Tejada: As in, you're doing a weight, it's pretty comfortable, you raise the weight (09:40):
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Kevin Tejada: a bit, it's pretty challenging now, your body is going to get a bit used to (09:43):
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Kevin Tejada: it and it's going to have to get stronger for that to happen. (09:48):
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Kevin Tejada: So you're overloading slowly and your body will adapt so you got progressive (09:50):
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Kevin Tejada: overload you got caloric balance not necessarily a deficit or surplus but depends (09:55):
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Kevin Tejada: on your goal if you want to gain muscle gain strength you're you're more than (10:01):
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Kevin Tejada: likely going to have to do a caloric surplus, (10:05):
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Kevin Tejada: safely intelligently you want to lose weight lean out while you're exercising (10:09):
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Kevin Tejada: a caloric deficit it would be helpful. (10:14):
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Kevin Tejada: Small one, maybe depending where you're at. (10:15):
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Kevin Tejada: Consistency is the other part of fitness and recovery. (10:19):
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Kevin Tejada: You put all this together, progressive overload, caloric balance, (10:24):
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Kevin Tejada: consistency, and recovery, and you're good. (10:27):
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Kevin Tejada: Now, all that maybe sounds complicated if you're dumb. So let me try to simplify. (10:30):
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Speaker1: It for you. (10:36):
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Kevin Tejada: Challenge yourself. Don't eat like an idiot. Keep doing it and give yourself time to chill. That's. (10:37):
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Speaker1: Rest intelligently. That's it. But people want to complicate it and they're (10:49):
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Speaker1: making a lot of money with it. (10:53):
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Kevin Tejada: Despite physical activity requirements in the, at least in America, (10:55):
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Kevin Tejada: going down in daily life, the (11:01):
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Kevin Tejada: fitness industry has exploded into like a hundred billion dollar market. (11:04):
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Kevin Tejada: It's people you know it's too complicated they try this (11:09):
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Kevin Tejada: and too complicated they try this other thing too complicated they don't understand (11:12):
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Kevin Tejada: it they try something else so the fitness overall of the country is not really (11:15):
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Kevin Tejada: increasing but people are sure as hell making sales selling fitness to other (11:19):
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Kevin Tejada: people counting on the fact that they're not going to understand fitness for (11:23):
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Kevin Tejada: themselves and just didn't take their word for it now i'm not. (11:27):
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Speaker1: Are the patterns this This is why it would be helpful for you, (11:36):
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Speaker1: especially with your goal, blah, blah, blah. (11:39):
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Kevin Tejada: See that online or you know marketing material (11:42):
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Kevin Tejada: you're gonna see hey you want a fat ass do this (11:45):
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Kevin Tejada: booty blast fucking workout with these (11:49):
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Kevin Tejada: bands not telling people that what they're actually doing (11:51):
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Kevin Tejada: is you know squatting and you know watching their count (11:54):
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Kevin Tejada: their calories probably have a bit of a surplus maybe they bulked and (11:57):
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Kevin Tejada: cut and yes i'm talking about women they do that a (12:00):
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Kevin Tejada: lot of women with the the best figures ever they actually know (12:03):
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Kevin Tejada: what the fuck they're doing but if they're selling something they you (12:06):
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Kevin Tejada: know they know that's not very it's not very attractive so you're (12:09):
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Kevin Tejada: just gonna say hey look at my my fucking ass while i'm doing this not (12:13):
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Kevin Tejada: very effective exercise do this and like i'm doing and then you'll be like me (12:16):
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Kevin Tejada: it's just easier to explain for people and it just feeds into their you know (12:19):
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Kevin Tejada: it answers their insecurities a bit but long term it's not you know not really (12:25):
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Kevin Tejada: the way to go just follow someone without any explanation as to why they're (12:30):
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Kevin Tejada: doing what they're doing. (12:35):
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Kevin Tejada: For example bulgarian split squats i've (12:36):
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Kevin Tejada: been around for a long time but in recent recent couple (12:40):
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Kevin Tejada: years they've been very very popular i see (12:43):
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Kevin Tejada: people i noticed people doing this online and i (12:45):
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Kevin Tejada: saw it in real life people doing it like on (12:48):
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Kevin Tejada: the college campus that i (12:51):
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Kevin Tejada: work at and these young people i'm assuming they're getting (12:54):
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Kevin Tejada: all their information from the internet so they're doing these bulgarian bulgarian (12:56):
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Kevin Tejada: split squats and not understanding why now if (13:00):
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Kevin Tejada: you know what that is basically it's a lunge (13:03):
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Kevin Tejada: with your back leg elevated probably on a bench or (13:07):
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Kevin Tejada: a chair and then you also have weights too so it's it's like a deficit lunge (13:10):
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Kevin Tejada: but loaded or elevated lunge loaded i don't know which which part the back leg (13:15):
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Kevin Tejada: is for i think it's a deficit lunge but anyway that's fucking great honestly (13:20):
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Kevin Tejada: for lower body strength it's fucking awesome i don't do it because it's annoying as hell. (13:24):
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Kevin Tejada: Lunges and squatting and stuff instead. But my point is, a lot of people don't (13:31):
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Kevin Tejada: understand why you would do this. (13:34):
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Kevin Tejada: And why you would do this is, it's a very challenging progression of a lunge. (13:38):
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Kevin Tejada: The thing is, a lot of people I've seen do this, they do it with the shittiest (13:43):
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Kevin Tejada: form ever, which means they probably can't do a regular lunge, (13:47):
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Kevin Tejada: which means they're just doing the Bulgarian split squat because they saw someone else do it. (13:50):
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Kevin Tejada: And actually, let me correct myself. It's more of a split squat Hence the name (13:56):
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Kevin Tejada: Then a lunge And split squat is kind of like a lunge Except you're not going (14:01):
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Kevin Tejada: all the way back With your feet together You're kind of (14:05):
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Kevin Tejada: Once you come up in the lunge Your feet are in that staggered stance And you (14:08):
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Kevin Tejada: just stay there You just keep going up and down, (14:11):
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Kevin Tejada: So I correct myself Before people call me a fucking idiot in the comments, (14:14):
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Kevin Tejada: Maybe I'm too late Honestly If you were to call me an idiot in the comments (14:18):
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Kevin Tejada: You would have done it by now So fuck off, (14:22):
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Kevin Tejada: Anyway I'm all for exercises That are challenging and cool and whatever But (14:24):
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Kevin Tejada: if you don't understand why you're doing it. (14:28):
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Speaker1: You're going to skip a lot of steps. (14:30):
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Kevin Tejada: Another example, kettlebell swing. A kettlebell swing is supposed to look like (14:33):
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Kevin Tejada: a kettlebell deadlift, except really fast. (14:38):
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Speaker1: So fast that the kettlebell goes in front of you and then goes behind you. (14:41):
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Kevin Tejada: But your body itself is doing the hip hinge motion, doing a deadlift motion. (14:46):
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Kevin Tejada: Now, a lot of people, they don't truly understand the fitness of it. (14:51):
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Kevin Tejada: They're doing something that's too complicated for them. (14:55):
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Speaker1: So instead of just you know learning how to do a basic deadlift (14:58):
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Kevin Tejada: First they go oh i'm just gonna do a kettlebell swing because i (15:01):
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Kevin Tejada: don't know what the fuck i'm doing and that that was recommended by a fit person (15:04):
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Kevin Tejada: and since everything's gotta be so complicated they just don't actually know (15:07):
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Kevin Tejada: how to do it and so what they end up doing is a really shitty squat with a really (15:11):
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Kevin Tejada: shitty front shoulder raise and i see this all the time i think in my entire (15:15):
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Kevin Tejada: life outside of you know where i used to work at Equinox. (15:23):
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Kevin Tejada: Only seen maybe three people in my entire life outside of that, (15:28):
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Kevin Tejada: maybe two, do kettlebell swings (15:31):
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Kevin Tejada: correctly. Usually it's that really shitty squat shoulder raise thing. (15:33):
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Kevin Tejada: People are trying to overcomplicate things. Listen, if you can't squat, (15:39):
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Kevin Tejada: if you can't deadlift, don't fucking touch a swing. (15:43):
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Kevin Tejada: If you can't squat, if you can't lunge, don't fucking touch a Bulgarian split squat. (15:46):
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Kevin Tejada: If your range of motion on a basic dumbbell overhead press is garbage, (15:50):
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Kevin Tejada: don't touch a barbell for an overhead military press. (15:56):
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Kevin Tejada: That's the thing with fitness being overcomplicated. People don't even understand the basics first. (16:02):
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Kevin Tejada: They don't understand the idea of progressions, regressions, all this kind of stuff. (16:09):
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Kevin Tejada: And you might think, oh, but progressions and regressions, that sounds a bit complicated. (16:15):
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Kevin Tejada: Maybe but but my point is people shouldn't be thinking about those these advanced (16:20):
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Kevin Tejada: progressions and stuff like that just do the basic movement first and foremost (16:26):
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Kevin Tejada: don't overcomplicate it just fucking do it do a push do a squat do a hinge do a pull that's. (16:30):
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Kevin Tejada: Overly complex solution to your problem. The solution is just doing the basic shit first and. (16:58):
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Speaker1: Possibly just sticking with that. (17:05):
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Kevin Tejada: People who try to do this over complicated stuff at the very least i'll (17:08):
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Kevin Tejada: give them this they're brave there are a lot of people who (17:12):
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Kevin Tejada: they see all this complicated shit and they're just like just not going (17:14):
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Kevin Tejada: to exercise at all they just they just feel overwhelmed and don't even start (17:17):
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Kevin Tejada: and that sucks so at least props to those people who want to try that wild shit (17:20):
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Kevin Tejada: but the thing is a lot of people are spending money on these products and programs (17:26):
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Kevin Tejada: that make things extra complicated and a lot of times they're less effective (17:31):
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Kevin Tejada: because if you truly know what you're doing. (17:35):
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Speaker1: You know the truth that the basics are the most helpful. (17:37):
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Kevin Tejada: You ever seen what very fit people do or what power lifters do or something? (17:42):
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Kevin Tejada: The same fucking shit every time, pretty much. (17:47):
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Kevin Tejada: Obviously there's room for variety, but the same basic stuff works. (17:53):
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Kevin Tejada: That's why with my clients and in general. (17:57):
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Speaker1: When I coach, I tell them, hey, we're doing movements, okay? They (18:01):
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Kevin Tejada: The same session, push, pull, do some leg stuff. Again, in the same session, (18:14):
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Kevin Tejada: not on the split, it makes it much easier. (18:19):
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Kevin Tejada: Instead of thinking, oh man, I got to do one-armed dumbbell pressing. (18:21):
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Kevin Tejada: I do the tricep kickback. I do. (18:26):
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Kevin Tejada: Stop. Just think about pushing. What can you do with the equipment available (18:29):
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Kevin Tejada: Oh you can only do push ups Fucking great You're. (18:33):
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Speaker1: Pattern itself And then the specifics are not that important (18:43):
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Kevin Tejada: Follow very complex, very specific programs and they feel like they fail at (18:49):
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Kevin Tejada: fitness when they can't keep up with this or don't fully understand it. (18:53):
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Speaker1: Holy hell, me complaining about splits (18:57):
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Kevin Tejada: Made this episode take off. Fucking long ass time. Let's go to the devil's advocate section here. (18:59):
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Kevin Tejada: Complex approaches are necessary because fitness is complex because people are different. (19:05):
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Speaker1: Not really. (19:09):
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Kevin Tejada: There are some slight things that may change due to physiological differences. (19:11):
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Kevin Tejada: For example, if you're a really tall person, you should really pull a lot. (19:15):
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Kevin Tejada: Your back needs to be strong as shit because if not, basically what's going (19:20):
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Kevin Tejada: to happen is gravity is going to push you down over time and you will collapse (19:24):
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Kevin Tejada: on yourself if you don't have muscle to support your skeleton. (19:28):
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Kevin Tejada: That is unfortunately what happens to tall people. Gravity just fucks them up over time. (19:30):
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Kevin Tejada: So you got to get stronger. If you're a lanky person and you're tall as hell. (19:35):
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Speaker1: Gravity is going to have fun with you. (19:39):
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Kevin Tejada: You won't be having any fun. And if you're short, For example, (19:41):
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Kevin Tejada: deadlifting is awesome. (19:46):
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Kevin Tejada: Not that's easier, but it's more comfortable. And women actually, they can, (19:48):
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Kevin Tejada: clients when I was doing it in person, before I switched to online coaching, (19:56):
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Kevin Tejada: the women had a really easy, much (20:01):
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Kevin Tejada: easier time deadlifting than the men did because their hips were wider. (20:03):
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Kevin Tejada: So the hinging was more, it seemed more comfortable for them. (20:07):
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Kevin Tejada: I'm not saying women can outdo men in deadlifts because of that reason. (20:11):
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Kevin Tejada: What I'm saying is, it seems easier. It seems more comfortable for them due (20:16):
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Kevin Tejada: to the way the skeleton is. (20:20):
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Kevin Tejada: Now again, none of these things really make it so that fitness is overly complicated (20:21):
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Kevin Tejada: or anything like that. It has to be complicated. (20:27):
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Kevin Tejada: You should still deadlift. You should still do the basic movement patterns. (20:29):
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Kevin Tejada: Whether you're tall, whether you're short, just fucking challenge yourself safely. (20:32):
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Kevin Tejada: Some people might also say, different approaches work for different people. (20:37):
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Kevin Tejada: Some people need fucking this and that. to succeed in their fitness. (20:41):
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Kevin Tejada: Some people mentally might need that, maybe. Some people might need to, (20:45):
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Kevin Tejada: oh, I need to run to be fit. You know what? Have. (20:50):
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Speaker1: You don't need to run. You can maybe swim, bike, do something else. (20:53):
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Kevin Tejada: You need to overcomplicate it with a super specific, you know, (20:58):
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Kevin Tejada: cardio routine or whatever. (21:02):
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Kevin Tejada: Just aim to do something that's challenging, ideally somewhat enjoyable for you. (21:04):
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Kevin Tejada: Just fucking go. It can be whatever you want You don't need to say oh I've made (21:11):
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Kevin Tejada: these choices And it has to be this way so I'm going to overcomplicate it But (21:15):
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Kevin Tejada: it has to be this specific way for me to succeed No, (21:19):
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Kevin Tejada: It can be many which ways Many what My English is failing me. (21:22):
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Speaker1: Which way, honestly, (21:30):
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Kevin Tejada: That you exercise, as long as it's challenging and involves the majority of your body. (21:31):
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Speaker1: You don't like running? (21:36):
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Kevin Tejada: Go swim. You don't like using weights? Use your body. (21:37):
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Kevin Tejada: Some might also say your fitness needs to change as you get older. (21:42):
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Kevin Tejada: That's true. Kind of, kind of, kind of. You can't do the same volume that you used to, but. (21:46):
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Speaker1: If you stay fit (21:53):
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Kevin Tejada: For the majority of your life, you can do most of the same things that you did (21:53):
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Kevin Tejada: just at, you know, maybe a lower intensity lower weight whatever it is there's (21:56):
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Kevin Tejada: some 80 year olds who can still do pull-ups, (22:01):
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Kevin Tejada: so don't think oh man when i'm when i'm fucking old or (22:04):
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Kevin Tejada: if i'm old i gotta do this this kind of this complicated fucking machine workout (22:08):
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Kevin Tejada: routine that involves all this mobility all this kind of stuff yeah you should (22:13):
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Kevin Tejada: work mobility any age honestly but for fitness it doesn't need to be this this (22:16):
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Kevin Tejada: fucking complex you don't need that stuff again just focus on the patterns focus (22:21):
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Kevin Tejada: Just not challenging yourself. (22:26):
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Kevin Tejada: Even when you're older, that level that it'll take to challenge yourself will be lower. (22:27):
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Kevin Tejada: But still, that's all you're going to need. (22:31):
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Kevin Tejada: This is running way too fucking long, man. Let's run through these stats. (22:34):
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Kevin Tejada: Apparently, Americans spend an average of $1,860 annually on gym memberships, (22:38):
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Kevin Tejada: equipment, and supplements. (22:44):
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Kevin Tejada: I don't know where the fuck that is, that it costs that much. But yeah, maybe. (22:46):
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Kevin Tejada: I mean, if you count the supplements and stuff, a lot of people are like, (22:51):
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Kevin Tejada: oh man I need fucking I need fucking creatine listen creatine is helpful for recovery and, (22:54):
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Kevin Tejada: energy in the gym but you don't need creatine you don't need to do all the supplement (23:02):
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Kevin Tejada: stuff and I this episode is way too long but I should have I should have spoken (23:06):
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Kevin Tejada: about actually you know what fuck you it's gonna be as long as I want it to (23:09):
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Kevin Tejada: be this is mine we're talking about these supplements these BCAAs amino acids (23:11):
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Kevin Tejada: these protein shit listen yeah getting enough protein is really (23:17):
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Kevin Tejada: helpful if you don't get enough then your strength is going to be your strength (23:20):
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Kevin Tejada: gains are gonna be very limited i'll say that but you don't need to be chugging (23:24):
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Kevin Tejada: protein shakes every day all this creasy all this kind of shit all of it can (23:29):
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Kevin Tejada: help but you don't need to just eat decently, (23:33):
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Kevin Tejada: challenge yourself recover enough and you are good you don't need fucking. (23:36):
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Speaker1: 12 tubs of shit in your in your pantry of (23:42):
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Kevin Tejada: Various supplements you need to be going to the gym oh man pouring in my fucking (23:45):
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Kevin Tejada: pre-workout no your pre-workout is your fucking brain dude, (23:48):
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Kevin Tejada: bring shaker bottles to the gym like man you're you're trying to get that pre-workout (23:53):
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Kevin Tejada: in right fucking now and then at the end already getting their protein in now (24:00):
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Kevin Tejada: holy shit i mean it's not a terrible idea eating a bunch of protein about an (24:04):
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Kevin Tejada: hour an hour and a half after your exercise is, (24:09):
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Kevin Tejada: pretty great for recovery and gains but you don't need to do that you don't (24:12):
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Kevin Tejada: need to that's overcomplicating all this this fucking ritualistic shit you don't (24:17):
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Kevin Tejada: need it and you don't need fucking apps for fitness either you don't need to (24:22):
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Kevin Tejada: get on strava to track your runs and make sure it's, (24:26):
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Kevin Tejada: today that's a useless metric by the way your calories burned on fitness (24:39):
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Kevin Tejada: trackers as wildly inaccurate and that that's (24:42):
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Kevin Tejada: kind of already built into when you found out your (24:46):
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Kevin Tejada: calories to begin with if you use a good calorie calculator so don't the side (24:49):
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Kevin Tejada: note just don't listen to calories burned as a metric ever or rather you can (24:54):
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Kevin Tejada: you can read it listen to whatever but don't don't don't factor it into to weight (24:59):
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Kevin Tejada: loss if you're trying to do that just don't do that it's. (25:04):
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Speaker1: Still over complicated with (25:06):
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Kevin Tejada: Insane amounts of warm-ups and all this kind of stuff You can have your warm-up, (25:07):
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Kevin Tejada: get ready, do some jumps, wave your arms around, whatever the hell. (25:11):
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Kevin Tejada: Get yourself literally physically warm. (25:15):
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Kevin Tejada: But man, just doing this 40-minute thing before you even start. (25:18):
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Speaker1: Come on. (25:22):
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Kevin Tejada: Don't overcomplicate. This stat's funny. The average fitness enthusiast spends (25:24):
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Kevin Tejada: 5.2 hours per week researching fitness, but only three and a half hours actually exercising. (25:29):
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Kevin Tejada: I don't think I even spend three and a half hours exercising per week, (25:35):
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Kevin Tejada: to be honest. I'm very efficient. (25:38):
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Kevin Tejada: Spending more time looking up information regarding fitness, (25:43):
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Kevin Tejada: because everything's so fucking complicated out there, than actually doing fitness. (25:46):
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Kevin Tejada: 82% of fitness consumers, whatever the hell that means, fitness enjoyers, fitness attempters. (25:52):
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Speaker1: I don't know, (25:58):
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Kevin Tejada: What the fuck is, how do you consume fitness? They report feeling confused by (25:59):
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Kevin Tejada: conflicting fitness advice. (26:03):
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Kevin Tejada: That number's higher than I'd (26:05):
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Kevin Tejada: like it to be, but that makes sense when you take into account everyone. (26:06):
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Kevin Tejada: Maybe fitness consumers includes people who just follow fitness accounts on (26:10):
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Kevin Tejada: social media or something then this makes more sense, (26:14):
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Kevin Tejada: fitness apps have increased by 330 in the past decade yet obesity rates continue to rise, (26:17):
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Kevin Tejada: maybe it's too uh too challenging for them so think about their fucking 10 rep (26:25):
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Kevin Tejada: max and calculate that to their max who gives a shit about all that stuff man (26:30):
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Kevin Tejada: like if you actually do care fine If you're trying to go be the strongest, (26:34):
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Kevin Tejada: be the coolest looking, competing, whatever, that's fine. (26:38):
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Kevin Tejada: But honestly, for the majority, stop thinking about all that shit. (26:42):
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Kevin Tejada: It's crazy. Like, for example, 63% of fitness consumers believe they need specialized (26:47):
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Kevin Tejada: equipment to get results. (26:52):
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Kevin Tejada: Despite research and common sense showing that bodyweight exercises can be pretty fucking effective. (26:54):
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Kevin Tejada: You don't need all this equipment at home. Now, honestly, if you get to a point (27:00):
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Kevin Tejada: where you're fairly strong, doing stuff at home, you'll be limited a bit. (27:04):
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Kevin Tejada: Like, obviously, you can still be fit. (27:09):
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Kevin Tejada: Just get a pull-up bar, get a, you know, the floor for push-ups and increase (27:10):
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Kevin Tejada: the amount, you know, the amount of repetitions, I guess. (27:17):
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Kevin Tejada: But at home, for example, squatting or lunging, like, you know, (27:20):
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Kevin Tejada: maybe you can carry some stuff. (27:23):
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Kevin Tejada: But without certain equipment, you might be hitting a wall at some point. (27:25):
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Kevin Tejada: But again, most people don't need to think about that. They need to just fucking (27:31):
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Kevin Tejada: exercise to begin with. And you can do a lot of stuff at home, a lot. (27:34):
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Kevin Tejada: People who think oh man i need these weights so i can do pressing at home (27:40):
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Kevin Tejada: can you do like a single arm push-up no try (27:43):
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Kevin Tejada: towards that it's gonna be fucking hard be challenging (27:46):
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Kevin Tejada: enough for you i promise you don't (27:49):
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Kevin Tejada: need i mean i would love a home gym like a real like a legit one but you don't (27:53):
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Kevin Tejada: need that shit the average person is exposed to 27 different workout methodologies (27:56):
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Kevin Tejada: before choosing one i didn't know they were 27 to begin with i guess they're (28:02):
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Kevin Tejada: counting you know biking walking Pilates, yoga, like all. (28:06):
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Speaker1: That kind of stuff I mean that You know, (28:10):
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Kevin Tejada: Being exposed to that It's not bad I think It. (28:13):
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Speaker1: Does make people (28:16):
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Kevin Tejada: Think that fitness is really complicated And 80% of people Believe they need (28:16):
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Kevin Tejada: those supplements I was bitching about earlier. (28:21):
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Speaker1: To achieve their (28:24):
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Kevin Tejada: Fitness goals Whereas scientific backing States that (28:24):
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Kevin Tejada: 5% of these 5% of these supplements Have significant scientific backing So not (28:28):
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Kevin Tejada: many as in a lot of them are not super helpful or maybe not helpful at all as (28:35):
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Kevin Tejada: opposed to just you know fucking exercising 89 percent of fitness influencers promote complex, (28:41):
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Kevin Tejada: do find that to be kind of suspect when people recommend things that they don't (28:50):
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Kevin Tejada: actually try themselves or do themselves consistently like i was saying with the the the, (28:54):
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Kevin Tejada: female fitness influencer example they have like you know a body that most women (29:00):
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Kevin Tejada: would want they the like the big ass butt cheeks and they say yeah. (29:05):
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Kevin Tejada: Saying before hip thrusting is not the most ideal like it can't help with you (29:27):
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Kevin Tejada: know gaining strength in the butt but honestly i prefer deadlifting it's it's (29:31):
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Kevin Tejada: very similar and you get to utilize more of your posterior chain so your back (29:35):
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Kevin Tejada: gets involved your hamstrings get involved more of your body gets involved so i would i wouldn't, (29:40):
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Kevin Tejada: to get something in there 71% (29:54):
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Kevin Tejada: of people who successfully maintain fitness results for five years or more, (29:57):
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Kevin Tejada: report that they follow simple consistent routines wouldn't you know it the (30:02):
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Kevin Tejada: the simple consistent things that you can just do easily are with stick who (30:07):
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Kevin Tejada: would have thunk it I've seen some wild shit on the internet before like this (30:13):
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Kevin Tejada: this guy I think you guys might have seen this before Like this, (30:17):
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Kevin Tejada: this guy who's like super fit, he's running on treadmill, like carrying shit, (30:20):
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Kevin Tejada: doing weird fucking shit while, while, while running, just carrying other human beings. (30:25):
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Kevin Tejada: Like I know that stuff is probably just for, for views or whatever, (30:30):
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Kevin Tejada: but some people think they have to complicate cardio and fitness to that level. (30:33):
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Kevin Tejada: Like, oh man, let me run with dumbbells and do presses every 32 seconds. (30:38):
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Kevin Tejada: Stop, please. (30:43):
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Kevin Tejada: Majority of what you're doing is going to be simple. If you want to have fun (30:46):
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Kevin Tejada: or add extra stuff, go for it, but start simple. (30:49):
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Kevin Tejada: If you start over complicated, you're not gonna, it's not gonna last. (30:52):
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Speaker1: So how do you combat (30:56):
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Kevin Tejada: Fitness over complication? (30:57):
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Kevin Tejada: The big movement patterns in a challenging way. Don't eat like shit and get (31:00):
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Kevin Tejada: enough rest. That's pretty much it. (31:05):
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Kevin Tejada: I would also add on to that, if you want to go farther, to track what matters to you. (31:07):
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Kevin Tejada: So if you actually do care about getting strong, track the weights that you're using. (31:12):
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Kevin Tejada: If you care about stamina, track the timing of whatever you're doing. (31:17):
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Speaker1: If you care about calisthenics, (31:21):
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Kevin Tejada: Track the progress into the actual feats you're doing. (31:23):
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Kevin Tejada: If you care about the appearance of yourself take pictures (31:27):
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Kevin Tejada: track that just focus on what actually matters in terms of your goal and keep (31:30):
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Kevin Tejada: track of that to keep it as simple as possible but at the end of the day you (31:36):
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Kevin Tejada: just need to challenge yourself and be reasonable honestly the people who do (31:40):
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Kevin Tejada: these really over complicated quote-unquote perfect routines or optimal routines, (31:45):
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Kevin Tejada: attention the basic stuff is (31:54):
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Kevin Tejada: is very easy to kind of maintain a good rule of thumb is if you're thinking (31:57):
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Kevin Tejada: about kind of a routine or an exercise habit right think in 10 years would you (32:01):
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Kevin Tejada: be okay doing this or would you be able to still do this for like 10 years if (32:07):
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Kevin Tejada: so you got something good if. (32:12):
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Speaker1: Not think about why you're (32:15):
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Kevin Tejada: Doing that complicated shit to begin with if you can't keep it up for like 10 years. (32:17):
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Speaker1: I've been exercising for, (32:22):
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Kevin Tejada: I want to say it's been 17 years I think. (32:24):
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Speaker1: There (32:28):
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Kevin Tejada: Of my fitness career, so to speak, where I was doing just the same thing for years. (32:32):
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Kevin Tejada: Now, I do change sometimes. For example, in the last two years, (32:38):
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Kevin Tejada: I've changed from doing mostly barbell stuff to mostly doing body weight, (32:41):
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Kevin Tejada: free weight type stuff, you know, like kettlebells, handstands, that kind of thing. (32:47):
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Kevin Tejada: I do touch barbells every now and then, but only if I want to do something cool, (32:53):
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Kevin Tejada: like overhead press, but generally not too much. So there's variety, (32:58):
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Kevin Tejada: you can change the way that you're doing things, but to start off or. (33:03):
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Speaker1: Just in general, (33:07):
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Kevin Tejada: I, I recommend having a fundamental, easy base that you can stick with. (33:08):
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Kevin Tejada: Cause if you can't stick with it, it doesn't matter how fucking optimal or complex, (33:13):
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Kevin Tejada: whatever the workout is, you're not going to do it. (33:17):
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Kevin Tejada: Someone had gloves Belt Bands around their knees, (33:43):
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Kevin Tejada: And they were doing squats I think on the Smith Maybe on the regular squat rack (33:48):
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Kevin Tejada: And they were doing like half reps maybe quarter reps with all that shit i'm (33:53):
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Kevin Tejada: thinking you have no fucking idea what you're doing do you, (33:58):
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Kevin Tejada: now very often i miss the part but that's my problem so (34:02):
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Kevin Tejada: i don't go over and talk to them or anything but i'm just thinking man i can't (34:05):
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Kevin Tejada: remember the last time i've seen someone do a fucking squat with proper range (34:08):
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Kevin Tejada: of motion it's crazy so people by the way don't over complicate it by adding (34:12):
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Kevin Tejada: weight if you can't squat until your thighs are parallel to the floor don't fucking add weight, (34:17):
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Kevin Tejada: Focus on the fundamentals first Anyway, what's the wildest thing you've ever seen? (34:23):
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Kevin Tejada: Leave a comment Anyway, I hope you make it See you next time. (34:27):
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Kevin Tejada: Last episode was weight loss over complication. This time, we're talking about (00:37):
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Kevin Tejada: fitness over complication. (00:42):
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Kevin Tejada: And I'm probably going to be shitting a lot on workout splits and bodybuilding and shit. (00:44):
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Kevin Tejada: Because that's what complicates fitness for a lot of people. (00:50):
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Kevin Tejada: Fitness is actually pretty simple. Just move your body. (00:53):
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Kevin Tejada: Do the big patterns you know push pull use your legs and ideally the diet also (00:57):
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Kevin Tejada: plays a role because if you're exercising but you eat like complete and utter (01:05):
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Kevin Tejada: fucking dog shit and too much. (01:09):
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Speaker1: I can't promise you you're gonna get fit (01:12):
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Kevin Tejada: I mean you can get really fat and be really strong but I don't think there are any 350 pound fit people, (01:14):
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Kevin Tejada: so yeah just doing the basic movements in a challenging way will get you fit. (01:23):
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Kevin Tejada: It's really that simple. (01:30):
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Kevin Tejada: But just like with weight loss, it can't be simple, can it? They gotta make (01:32):
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Kevin Tejada: some money, so you gotta complicate it. (01:37):
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Kevin Tejada: How do you get stronger legs? Well, of course, you gotta do pause-deficit Bulgarian (01:40):
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Kevin Tejada: squats with a kettlebell. (01:44):
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Kevin Tejada: And a rack hold, of course. (01:46):
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Kevin Tejada: Or you can just squat and lunge. How do you get a fatter ass? Many women ask. (01:49):
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Kevin Tejada: Well, of course, you got to do a million hip thrust. Well, those actually do help. (01:56):
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Kevin Tejada: But they're not as effective enough, and I'll say why later. But hey, go your fat ass. (02:01):
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Kevin Tejada: Of course, you got to, you know, do the fucking dumbass thing on the cables (02:05):
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Kevin Tejada: where you kick back. kickbacks. (02:08):
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Kevin Tejada: I mean, those do kind of help too. But the thing is, all of these things, (02:11):
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Kevin Tejada: they do help, but you can make it simpler. (02:15):
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Kevin Tejada: Instead of doing that shit, you can just squat and deadlift. (02:18):
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Kevin Tejada: This doesn't just apply to women in that case. Men want a fatter ass Just fucking (02:21):
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Kevin Tejada: squat and deadlift and lunge Trust me, women do appreciate The butt as well, (02:26):
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Kevin Tejada: Why are we talking about bussy here? (02:32):
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Kevin Tejada: We're getting way off track Look, you. (02:33):
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Speaker1: Me, four different exercises Four sets each of shoulder raises By all means, do that if you want to But (02:48):
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Kevin Tejada: If you're telling someone, hey, Monday, we're doing chest, Tuesday, (02:54):
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Kevin Tejada: shoulders, Wednesday, back, Thursday, biceps, Friday, quads, Saturday, rest, (02:57):
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Kevin Tejada: Sunday, hamstrings and calves. What the fuck are you doing? (03:06):
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Speaker1: If you tell a beginner this shit, they're going to think, oh, my God, (03:10):
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Kevin Tejada: This is way too complicated. I'm never I'm. (03:13):
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Speaker1: Never going to make it. (03:16):
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Kevin Tejada: Again, if you're not competing, you're going for aesthetics. This is fucking stupid. (03:17):
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Kevin Tejada: And what happens, pray tell, if you miss a day for whatever reason And I'm not (03:22):
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Kevin Tejada: saying, oh, you're going to miss a day because you're a fucking pussy No, (03:25):
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Kevin Tejada: like legit, your fucking mom died, you're not going to the gym, right? (03:28):
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Kevin Tejada: Now what happens, your body's out of whack, it's imbalanced Or you're falling (03:32):
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Kevin Tejada: behind in your program, whatever it is Not only that, but, (03:36):
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Kevin Tejada: Tuesday, your shoulders are going to be sore as hell from the day before. (03:45):
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Kevin Tejada: And Wednesday, your chest is going to be sore as hell from the day before. (03:49):
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Kevin Tejada: This is like a weird traveling soreness. (03:53):
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Kevin Tejada: Whereas ideally, if you work out bigger muscle groups at the same time, (03:58):
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Kevin Tejada: or multiple, I should say, your body gets used to being sore in bigger places, (04:02):
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Kevin Tejada: and you can recover better and faster too. As well, in terms of, (04:06):
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Kevin Tejada: recovery the best time to take advantage of your full recovery is about 48 to (04:17):
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Kevin Tejada: 72 hours after you exercise. (04:22):
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Speaker1: Basically what happens is in very basic basic (04:24):
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Kevin Tejada: Bro science terms you exercise you lightly damage and fuck up your body right then. (04:28):
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Speaker1: It's time to recover that'll take about (04:34):
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Kevin Tejada: 40 to two to three days and your body has recover it as basically as best as it's going to get. (04:37):
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Kevin Tejada: You know, there's some exceptions, but pretty much you are good to go. (04:43):
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Kevin Tejada: That is the best time to then slightly damage your body again by exercising. (04:45):
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Kevin Tejada: Now, not everyone needs to exercise with like one or two days in between. (04:51):
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Kevin Tejada: You can have whatever kind of schedule you want. (04:55):
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Kevin Tejada: But if you're one of those weirdos who has this big ass complicated workout (04:58):
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Kevin Tejada: split where you split up your muscles throughout the week. (05:01):
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Speaker1: You're only touching that small muscle group like once a week. (05:03):
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Kevin Tejada: Whereas if you were to do full body exercising every single time you worked (05:08):
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Kevin Tejada: out, you could hit it at all of your body, two, three, maybe four times a week. (05:11):
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Kevin Tejada: That keeps it a lot simpler as well. Instead of thinking, oh, (05:17):
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Kevin Tejada: which muscle group did I hit yesterday? (05:20):
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Kevin Tejada: Let me look at this fucking anatomical chart where I colored them with my fucking (05:22):
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Kevin Tejada: crayons just hit everything every time and it makes it so, (05:27):
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Kevin Tejada: the only split I kind of respect (05:32):
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Kevin Tejada: is doing like an upper lower you know (05:35):
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Kevin Tejada: where you do the upper body and lower body you go back and forth (05:38):
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Kevin Tejada: I'm not a big fan of that I prefer doing you know (05:41):
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Kevin Tejada: everything every time but that's a split I can respect the other one I kind (05:44):
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Kevin Tejada: of kind of respect push pull legs much less so than up or lower there's a car (05:49):
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Kevin Tejada: alarm going some really loud shitty rap music playing in an airplane flying (05:55):
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Kevin Tejada: over right now i really hope none of this comes through in the recording jesus christ, (06:00):
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Kevin Tejada: what the hell was i saying anyway those are (06:04):
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Kevin Tejada: the only two splits i kind of respect more (06:06):
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Kevin Tejada: so up or lower because you're doing a lot you know but even (06:10):
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Kevin Tejada: then within the splits themselves some people just really focus on very specific (06:14):
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Kevin Tejada: exercises they're doing maybe a lower split oh man i'm gonna do Three exercises (06:18):
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Kevin Tejada: for my calves Four for my quads and my hamstrings And for my ass cheek And my (06:22):
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Kevin Tejada: other ass cheek My ankle Like dude just. (06:29):
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Speaker1: Just fucking squat (06:33):
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Kevin Tejada: Or something What I'm saying is doing compound movements My opinion is not only (06:35):
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Kevin Tejada: preferable But also much simpler, (06:41):
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Kevin Tejada: overcomplicate it. You're going to panic when you have to do your fourth fucking calf exercise. (06:45):
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Kevin Tejada: And then all that machine's taken or these weights are, Oh no, I can't do whatever. (06:49):
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Kevin Tejada: Like that can be completely eliminated by just focusing on the big movements. (06:53):
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Kevin Tejada: And in terms of the splits as well, just if you combine all the splits into (06:58):
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Kevin Tejada: just one day, one workout, I should say that you can repeat multiple times, makes it much simpler. (07:04):
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Kevin Tejada: Try this thought experiment. Okay. Monday, you got push. So you do three different (07:11):
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Kevin Tejada: exercises for your shoulders, three for your triceps, three for your chest. (07:15):
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Kevin Tejada: Wednesday, doing pool, do like four exercises for your back, three for your biceps. (07:19):
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Kevin Tejada: Friday, doing legs, three exercises for quads, three for hamstrings, two for calves. (07:27):
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Kevin Tejada: Let's compare this to a full body. (07:33):
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Kevin Tejada: Monday, do one fucking exercise, (07:36):
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Kevin Tejada: maybe two if you want to that encompasses your (07:39):
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Kevin Tejada: chest your triceps your shoulders (07:42):
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Kevin Tejada: as in doing push-ups overhead pressing something that one (07:46):
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Kevin Tejada: movement that one exercise encompasses all that stuff you make sure it's you (07:50):
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Kevin Tejada: know sufficiently challenging and it's you're going to get basically the same (07:55):
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Kevin Tejada: results obviously if you're bodybuilding trying to do aesthetic stuff whatever (07:59):
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Kevin Tejada: it is yeah you probably want to overload everything just so everything can pop (08:03):
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Kevin Tejada: more whatever the fuck you're trying to achieve. (08:07):
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Kevin Tejada: But if you're going for a strength and general fitness, general fitness requires general movements. (08:10):
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Kevin Tejada: So you take that example, that's still Monday, doing a pushing exercise, (08:19):
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Kevin Tejada: doing a pulling exercise, which means your back and your biceps are getting (08:23):
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Kevin Tejada: in there. Maybe you're doing pull-ups or something, chin-ups. (08:26):
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Kevin Tejada: Then you're doing a leg exercise or two. (08:29):
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Speaker1: Doing some squatting, maybe deadlifting. (08:32):
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Kevin Tejada: And then you do that same shit, maybe not necessarily the same exercises, (08:34):
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Kevin Tejada: unless you want to, do the same thing Wednesday and Friday. (08:38):
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Kevin Tejada: Not only are you keeping it simple as hell, but you're hitting all those exercises, (08:43):
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Kevin Tejada: excuse me, you're hitting all those muscles in fewer exercises. (08:48):
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Kevin Tejada: I don't know about you, but that sounds way, way, way fucking better, (08:51):
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Kevin Tejada: way simpler to me. Well, people like to overcomplicate it. (08:55):
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Kevin Tejada: And this is why most of the New Year's resolutioners, when they enter the gym, (08:59):
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Kevin Tejada: they're like, hey, I'm going to start this Fucking bodybuilding workout program (09:03):
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Kevin Tejada: I don't know what the fuck I'm. (09:06):
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Speaker1: Doing of course (09:08):
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Kevin Tejada: But yeah let's start doing Three exercises For my triceps Bro your priorities (09:09):
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Kevin Tejada: are fucked Get full range of motion On your push ups first Try that first Okay, (09:15):
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Kevin Tejada: went on a whole tangent of just complaining, (09:23):
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Kevin Tejada: and I mean slightly, overdoing it in exercise so that your body has to rise (09:31):
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Kevin Tejada: to the occasion and become better. (09:37):
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Kevin Tejada: As in, you're doing a weight, it's pretty comfortable, you raise the weight (09:40):
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Kevin Tejada: a bit, it's pretty challenging now, your body is going to get a bit used to (09:43):
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Kevin Tejada: it and it's going to have to get stronger for that to happen. (09:48):
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Kevin Tejada: So you're overloading slowly and your body will adapt so you got progressive (09:50):
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Kevin Tejada: overload you got caloric balance not necessarily a deficit or surplus but depends (09:55):
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Kevin Tejada: on your goal if you want to gain muscle gain strength you're you're more than (10:01):
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Kevin Tejada: likely going to have to do a caloric surplus, (10:05):
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Kevin Tejada: safely intelligently you want to lose weight lean out while you're exercising (10:09):
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Kevin Tejada: a caloric deficit it would be helpful. (10:14):
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Kevin Tejada: Small one, maybe depending where you're at. (10:15):
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Kevin Tejada: Consistency is the other part of fitness and recovery. (10:19):
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Kevin Tejada: You put all this together, progressive overload, caloric balance, (10:24):
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Kevin Tejada: consistency, and recovery, and you're good. (10:27):
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Kevin Tejada: Now, all that maybe sounds complicated if you're dumb. So let me try to simplify. (10:30):
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Speaker1: It for you. (10:36):
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Kevin Tejada: Challenge yourself. Don't eat like an idiot. Keep doing it and give yourself time to chill. That's. (10:37):
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Speaker1: Rest intelligently. That's it. But people want to complicate it and they're (10:49):
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Speaker1: making a lot of money with it. (10:53):
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Kevin Tejada: Despite physical activity requirements in the, at least in America, (10:55):
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Kevin Tejada: going down in daily life, the (11:01):
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Kevin Tejada: fitness industry has exploded into like a hundred billion dollar market. (11:04):
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Kevin Tejada: It's people you know it's too complicated they try this (11:09):
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Kevin Tejada: and too complicated they try this other thing too complicated they don't understand (11:12):
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Kevin Tejada: it they try something else so the fitness overall of the country is not really (11:15):
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Kevin Tejada: increasing but people are sure as hell making sales selling fitness to other (11:19):
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Kevin Tejada: people counting on the fact that they're not going to understand fitness for (11:23):
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Kevin Tejada: themselves and just didn't take their word for it now i'm not. (11:27):
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Speaker1: Are the patterns this This is why it would be helpful for you, (11:36):
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Speaker1: especially with your goal, blah, blah, blah. (11:39):
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Kevin Tejada: See that online or you know marketing material (11:42):
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Kevin Tejada: you're gonna see hey you want a fat ass do this (11:45):
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Kevin Tejada: booty blast fucking workout with these (11:49):
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Kevin Tejada: bands not telling people that what they're actually doing (11:51):
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Kevin Tejada: is you know squatting and you know watching their count (11:54):
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Kevin Tejada: their calories probably have a bit of a surplus maybe they bulked and (11:57):
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Kevin Tejada: cut and yes i'm talking about women they do that a (12:00):
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Kevin Tejada: lot of women with the the best figures ever they actually know (12:03):
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Kevin Tejada: what the fuck they're doing but if they're selling something they you (12:06):
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Kevin Tejada: know they know that's not very it's not very attractive so you're (12:09):
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Kevin Tejada: just gonna say hey look at my my fucking ass while i'm doing this not (12:13):
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Kevin Tejada: very effective exercise do this and like i'm doing and then you'll be like me (12:16):
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Kevin Tejada: it's just easier to explain for people and it just feeds into their you know (12:19):
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Kevin Tejada: it answers their insecurities a bit but long term it's not you know not really (12:25):
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Kevin Tejada: the way to go just follow someone without any explanation as to why they're (12:30):
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Kevin Tejada: doing what they're doing. (12:35):
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Kevin Tejada: For example bulgarian split squats i've (12:36):
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Kevin Tejada: been around for a long time but in recent recent couple (12:40):
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Kevin Tejada: years they've been very very popular i see (12:43):
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Kevin Tejada: people i noticed people doing this online and i (12:45):
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Kevin Tejada: saw it in real life people doing it like on (12:48):
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Kevin Tejada: the college campus that i (12:51):
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Kevin Tejada: work at and these young people i'm assuming they're getting (12:54):
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Kevin Tejada: all their information from the internet so they're doing these bulgarian bulgarian (12:56):
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Kevin Tejada: split squats and not understanding why now if (13:00):
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Kevin Tejada: you know what that is basically it's a lunge (13:03):
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Kevin Tejada: with your back leg elevated probably on a bench or (13:07):
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Kevin Tejada: a chair and then you also have weights too so it's it's like a deficit lunge (13:10):
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Kevin Tejada: but loaded or elevated lunge loaded i don't know which which part the back leg (13:15):
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Kevin Tejada: is for i think it's a deficit lunge but anyway that's fucking great honestly (13:20):
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Kevin Tejada: for lower body strength it's fucking awesome i don't do it because it's annoying as hell. (13:24):
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Kevin Tejada: Lunges and squatting and stuff instead. But my point is, a lot of people don't (13:31):
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Kevin Tejada: understand why you would do this. (13:34):
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Kevin Tejada: And why you would do this is, it's a very challenging progression of a lunge. (13:38):
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Kevin Tejada: The thing is, a lot of people I've seen do this, they do it with the shittiest (13:43):
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Kevin Tejada: form ever, which means they probably can't do a regular lunge, (13:47):
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Kevin Tejada: which means they're just doing the Bulgarian split squat because they saw someone else do it. (13:50):
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Kevin Tejada: And actually, let me correct myself. It's more of a split squat Hence the name (13:56):
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Kevin Tejada: Then a lunge And split squat is kind of like a lunge Except you're not going (14:01):
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Kevin Tejada: all the way back With your feet together You're kind of (14:05):
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Kevin Tejada: Once you come up in the lunge Your feet are in that staggered stance And you (14:08):
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Kevin Tejada: just stay there You just keep going up and down, (14:11):
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Kevin Tejada: So I correct myself Before people call me a fucking idiot in the comments, (14:14):
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Kevin Tejada: Maybe I'm too late Honestly If you were to call me an idiot in the comments (14:18):
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Kevin Tejada: You would have done it by now So fuck off, (14:22):
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Kevin Tejada: Anyway I'm all for exercises That are challenging and cool and whatever But (14:24):
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Kevin Tejada: if you don't understand why you're doing it. (14:28):
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Speaker1: You're going to skip a lot of steps. (14:30):
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Kevin Tejada: Another example, kettlebell swing. A kettlebell swing is supposed to look like (14:33):
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Kevin Tejada: a kettlebell deadlift, except really fast. (14:38):
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Speaker1: So fast that the kettlebell goes in front of you and then goes behind you. (14:41):
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Kevin Tejada: But your body itself is doing the hip hinge motion, doing a deadlift motion. (14:46):
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Kevin Tejada: Now, a lot of people, they don't truly understand the fitness of it. (14:51):
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Kevin Tejada: They're doing something that's too complicated for them. (14:55):
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Speaker1: So instead of just you know learning how to do a basic deadlift (14:58):
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Kevin Tejada: First they go oh i'm just gonna do a kettlebell swing because i (15:01):
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Kevin Tejada: don't know what the fuck i'm doing and that that was recommended by a fit person (15:04):
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Kevin Tejada: and since everything's gotta be so complicated they just don't actually know (15:07):
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Kevin Tejada: how to do it and so what they end up doing is a really shitty squat with a really (15:11):
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Kevin Tejada: shitty front shoulder raise and i see this all the time i think in my entire (15:15):
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Kevin Tejada: life outside of you know where i used to work at Equinox. (15:23):
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Kevin Tejada: Only seen maybe three people in my entire life outside of that, (15:28):
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Kevin Tejada: maybe two, do kettlebell swings (15:31):
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Kevin Tejada: correctly. Usually it's that really shitty squat shoulder raise thing. (15:33):
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Kevin Tejada: People are trying to overcomplicate things. Listen, if you can't squat, (15:39):
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Kevin Tejada: if you can't deadlift, don't fucking touch a swing. (15:43):
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Kevin Tejada: If you can't squat, if you can't lunge, don't fucking touch a Bulgarian split squat. (15:46):
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Kevin Tejada: If your range of motion on a basic dumbbell overhead press is garbage, (15:50):
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Kevin Tejada: don't touch a barbell for an overhead military press. (15:56):
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Kevin Tejada: That's the thing with fitness being overcomplicated. People don't even understand the basics first. (16:02):
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Kevin Tejada: They don't understand the idea of progressions, regressions, all this kind of stuff. (16:09):
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Kevin Tejada: And you might think, oh, but progressions and regressions, that sounds a bit complicated. (16:15):
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Kevin Tejada: Maybe but but my point is people shouldn't be thinking about those these advanced (16:20):
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Kevin Tejada: progressions and stuff like that just do the basic movement first and foremost (16:26):
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Kevin Tejada: don't overcomplicate it just fucking do it do a push do a squat do a hinge do a pull that's. (16:30):
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Kevin Tejada: Overly complex solution to your problem. The solution is just doing the basic shit first and. (16:58):
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Speaker1: Possibly just sticking with that. (17:05):
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Kevin Tejada: People who try to do this over complicated stuff at the very least i'll (17:08):
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Kevin Tejada: give them this they're brave there are a lot of people who (17:12):
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Kevin Tejada: they see all this complicated shit and they're just like just not going (17:14):
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Kevin Tejada: to exercise at all they just they just feel overwhelmed and don't even start (17:17):
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Kevin Tejada: and that sucks so at least props to those people who want to try that wild shit (17:20):
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Kevin Tejada: but the thing is a lot of people are spending money on these products and programs (17:26):
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Kevin Tejada: that make things extra complicated and a lot of times they're less effective (17:31):
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Kevin Tejada: because if you truly know what you're doing. (17:35):
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Speaker1: You know the truth that the basics are the most helpful. (17:37):
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Kevin Tejada: You ever seen what very fit people do or what power lifters do or something? (17:42):
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Kevin Tejada: The same fucking shit every time, pretty much. (17:47):
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Kevin Tejada: Obviously there's room for variety, but the same basic stuff works. (17:53):
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Kevin Tejada: That's why with my clients and in general. (17:57):
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Speaker1: When I coach, I tell them, hey, we're doing movements, okay? They (18:01):
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Kevin Tejada: The same session, push, pull, do some leg stuff. Again, in the same session, (18:14):
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Kevin Tejada: not on the split, it makes it much easier. (18:19):
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Kevin Tejada: Instead of thinking, oh man, I got to do one-armed dumbbell pressing. (18:21):
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Kevin Tejada: I do the tricep kickback. I do. (18:26):
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Kevin Tejada: Stop. Just think about pushing. What can you do with the equipment available (18:29):
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Kevin Tejada: Oh you can only do push ups Fucking great You're. (18:33):
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Speaker1: Pattern itself And then the specifics are not that important (18:43):
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Kevin Tejada: Follow very complex, very specific programs and they feel like they fail at (18:49):
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Kevin Tejada: fitness when they can't keep up with this or don't fully understand it. (18:53):
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Speaker1: Holy hell, me complaining about splits (18:57):
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Kevin Tejada: Made this episode take off. Fucking long ass time. Let's go to the devil's advocate section here. (18:59):
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Kevin Tejada: Complex approaches are necessary because fitness is complex because people are different. (19:05):
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Speaker1: Not really. (19:09):
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Kevin Tejada: There are some slight things that may change due to physiological differences. (19:11):
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Kevin Tejada: For example, if you're a really tall person, you should really pull a lot. (19:15):
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Kevin Tejada: Your back needs to be strong as shit because if not, basically what's going (19:20):
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Kevin Tejada: to happen is gravity is going to push you down over time and you will collapse (19:24):
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Kevin Tejada: on yourself if you don't have muscle to support your skeleton. (19:28):
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Kevin Tejada: That is unfortunately what happens to tall people. Gravity just fucks them up over time. (19:30):
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Kevin Tejada: So you got to get stronger. If you're a lanky person and you're tall as hell. (19:35):
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Speaker1: Gravity is going to have fun with you. (19:39):
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Kevin Tejada: You won't be having any fun. And if you're short, For example, (19:41):
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Kevin Tejada: deadlifting is awesome. (19:46):
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Kevin Tejada: Not that's easier, but it's more comfortable. And women actually, they can, (19:48):
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Kevin Tejada: clients when I was doing it in person, before I switched to online coaching, (19:56):
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Kevin Tejada: the women had a really easy, much (20:01):
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Kevin Tejada: easier time deadlifting than the men did because their hips were wider. (20:03):
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Kevin Tejada: So the hinging was more, it seemed more comfortable for them. (20:07):
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Kevin Tejada: I'm not saying women can outdo men in deadlifts because of that reason. (20:11):
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Kevin Tejada: What I'm saying is, it seems easier. It seems more comfortable for them due (20:16):
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Kevin Tejada: to the way the skeleton is. (20:20):
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Kevin Tejada: Now again, none of these things really make it so that fitness is overly complicated (20:21):
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Kevin Tejada: or anything like that. It has to be complicated. (20:27):
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Kevin Tejada: You should still deadlift. You should still do the basic movement patterns. (20:29):
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Kevin Tejada: Whether you're tall, whether you're short, just fucking challenge yourself safely. (20:32):
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Kevin Tejada: Some people might also say, different approaches work for different people. (20:37):
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Kevin Tejada: Some people need fucking this and that. to succeed in their fitness. (20:41):
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Kevin Tejada: Some people mentally might need that, maybe. Some people might need to, (20:45):
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Kevin Tejada: oh, I need to run to be fit. You know what? Have. (20:50):
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Speaker1: You don't need to run. You can maybe swim, bike, do something else. (20:53):
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Kevin Tejada: You need to overcomplicate it with a super specific, you know, (20:58):
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Kevin Tejada: cardio routine or whatever. (21:02):
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Kevin Tejada: Just aim to do something that's challenging, ideally somewhat enjoyable for you. (21:04):
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Kevin Tejada: Just fucking go. It can be whatever you want You don't need to say oh I've made (21:11):
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Kevin Tejada: these choices And it has to be this way so I'm going to overcomplicate it But (21:15):
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Kevin Tejada: it has to be this specific way for me to succeed No, (21:19):
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Kevin Tejada: It can be many which ways Many what My English is failing me. (21:22):
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Speaker1: Which way, honestly, (21:30):
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Kevin Tejada: That you exercise, as long as it's challenging and involves the majority of your body. (21:31):
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Speaker1: You don't like running? (21:36):
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Kevin Tejada: Go swim. You don't like using weights? Use your body. (21:37):
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Kevin Tejada: Some might also say your fitness needs to change as you get older. (21:42):
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Kevin Tejada: That's true. Kind of, kind of, kind of. You can't do the same volume that you used to, but. (21:46):
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Speaker1: If you stay fit (21:53):
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Kevin Tejada: For the majority of your life, you can do most of the same things that you did (21:53):
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Kevin Tejada: just at, you know, maybe a lower intensity lower weight whatever it is there's (21:56):
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Kevin Tejada: some 80 year olds who can still do pull-ups, (22:01):
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Kevin Tejada: so don't think oh man when i'm when i'm fucking old or (22:04):
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Kevin Tejada: if i'm old i gotta do this this kind of this complicated fucking machine workout (22:08):
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Kevin Tejada: routine that involves all this mobility all this kind of stuff yeah you should (22:13):
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Kevin Tejada: work mobility any age honestly but for fitness it doesn't need to be this this (22:16):
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Kevin Tejada: fucking complex you don't need that stuff again just focus on the patterns focus (22:21):
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Kevin Tejada: Just not challenging yourself. (22:26):
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Kevin Tejada: Even when you're older, that level that it'll take to challenge yourself will be lower. (22:27):
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Kevin Tejada: But still, that's all you're going to need. (22:31):
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Kevin Tejada: This is running way too fucking long, man. Let's run through these stats. (22:34):
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Kevin Tejada: Apparently, Americans spend an average of $1,860 annually on gym memberships, (22:38):
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Kevin Tejada: equipment, and supplements. (22:44):
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Kevin Tejada: I don't know where the fuck that is, that it costs that much. But yeah, maybe. (22:46):
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Kevin Tejada: I mean, if you count the supplements and stuff, a lot of people are like, (22:51):
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Kevin Tejada: oh man I need fucking I need fucking creatine listen creatine is helpful for recovery and, (22:54):
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Kevin Tejada: energy in the gym but you don't need creatine you don't need to do all the supplement (23:02):
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Kevin Tejada: stuff and I this episode is way too long but I should have I should have spoken (23:06):
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Kevin Tejada: about actually you know what fuck you it's gonna be as long as I want it to (23:09):
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Kevin Tejada: be this is mine we're talking about these supplements these BCAAs amino acids (23:11):
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Kevin Tejada: these protein shit listen yeah getting enough protein is really (23:17):
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Kevin Tejada: helpful if you don't get enough then your strength is going to be your strength (23:20):
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Kevin Tejada: gains are gonna be very limited i'll say that but you don't need to be chugging (23:24):
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Kevin Tejada: protein shakes every day all this creasy all this kind of shit all of it can (23:29):
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Kevin Tejada: help but you don't need to just eat decently, (23:33):
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Kevin Tejada: challenge yourself recover enough and you are good you don't need fucking. (23:36):
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Speaker1: 12 tubs of shit in your in your pantry of (23:42):
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Kevin Tejada: Various supplements you need to be going to the gym oh man pouring in my fucking (23:45):
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Kevin Tejada: pre-workout no your pre-workout is your fucking brain dude, (23:48):
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Kevin Tejada: bring shaker bottles to the gym like man you're you're trying to get that pre-workout (23:53):
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Kevin Tejada: in right fucking now and then at the end already getting their protein in now (24:00):
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Kevin Tejada: holy shit i mean it's not a terrible idea eating a bunch of protein about an (24:04):
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Kevin Tejada: hour an hour and a half after your exercise is, (24:09):
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Kevin Tejada: pretty great for recovery and gains but you don't need to do that you don't (24:12):
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Kevin Tejada: need to that's overcomplicating all this this fucking ritualistic shit you don't (24:17):
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Kevin Tejada: need it and you don't need fucking apps for fitness either you don't need to (24:22):
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Kevin Tejada: get on strava to track your runs and make sure it's, (24:26):
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Kevin Tejada: today that's a useless metric by the way your calories burned on fitness (24:39):
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Kevin Tejada: trackers as wildly inaccurate and that that's (24:42):
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Kevin Tejada: kind of already built into when you found out your (24:46):
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Kevin Tejada: calories to begin with if you use a good calorie calculator so don't the side (24:49):
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Kevin Tejada: note just don't listen to calories burned as a metric ever or rather you can (24:54):
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Kevin Tejada: you can read it listen to whatever but don't don't don't factor it into to weight (24:59):
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Kevin Tejada: loss if you're trying to do that just don't do that it's. (25:04):
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Speaker1: Still over complicated with (25:06):
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Kevin Tejada: Insane amounts of warm-ups and all this kind of stuff You can have your warm-up, (25:07):
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Kevin Tejada: get ready, do some jumps, wave your arms around, whatever the hell. (25:11):
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Kevin Tejada: Get yourself literally physically warm. (25:15):
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Kevin Tejada: But man, just doing this 40-minute thing before you even start. (25:18):
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Speaker1: Come on. (25:22):
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Kevin Tejada: Don't overcomplicate. This stat's funny. The average fitness enthusiast spends (25:24):
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Kevin Tejada: 5.2 hours per week researching fitness, but only three and a half hours actually exercising. (25:29):
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Kevin Tejada: I don't think I even spend three and a half hours exercising per week, (25:35):
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Kevin Tejada: to be honest. I'm very efficient. (25:38):
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Kevin Tejada: Spending more time looking up information regarding fitness, (25:43):
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Kevin Tejada: because everything's so fucking complicated out there, than actually doing fitness. (25:46):
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Kevin Tejada: 82% of fitness consumers, whatever the hell that means, fitness enjoyers, fitness attempters. (25:52):
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Speaker1: I don't know, (25:58):
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Kevin Tejada: What the fuck is, how do you consume fitness? They report feeling confused by (25:59):
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Kevin Tejada: conflicting fitness advice. (26:03):
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Kevin Tejada: That number's higher than I'd (26:05):
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Kevin Tejada: like it to be, but that makes sense when you take into account everyone. (26:06):
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Kevin Tejada: Maybe fitness consumers includes people who just follow fitness accounts on (26:10):
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Kevin Tejada: social media or something then this makes more sense, (26:14):
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Kevin Tejada: fitness apps have increased by 330 in the past decade yet obesity rates continue to rise, (26:17):
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Kevin Tejada: maybe it's too uh too challenging for them so think about their fucking 10 rep (26:25):
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Kevin Tejada: max and calculate that to their max who gives a shit about all that stuff man (26:30):
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Kevin Tejada: like if you actually do care fine If you're trying to go be the strongest, (26:34):
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Kevin Tejada: be the coolest looking, competing, whatever, that's fine. (26:38):
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Kevin Tejada: But honestly, for the majority, stop thinking about all that shit. (26:42):
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Kevin Tejada: It's crazy. Like, for example, 63% of fitness consumers believe they need specialized (26:47):
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Kevin Tejada: equipment to get results. (26:52):
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Kevin Tejada: Despite research and common sense showing that bodyweight exercises can be pretty fucking effective. (26:54):
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Kevin Tejada: You don't need all this equipment at home. Now, honestly, if you get to a point (27:00):
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Kevin Tejada: where you're fairly strong, doing stuff at home, you'll be limited a bit. (27:04):
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Kevin Tejada: Like, obviously, you can still be fit. (27:09):
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Kevin Tejada: Just get a pull-up bar, get a, you know, the floor for push-ups and increase (27:10):
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Kevin Tejada: the amount, you know, the amount of repetitions, I guess. (27:17):
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Kevin Tejada: But at home, for example, squatting or lunging, like, you know, (27:20):
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Kevin Tejada: maybe you can carry some stuff. (27:23):
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Kevin Tejada: But without certain equipment, you might be hitting a wall at some point. (27:25):
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Kevin Tejada: But again, most people don't need to think about that. They need to just fucking (27:31):
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Kevin Tejada: exercise to begin with. And you can do a lot of stuff at home, a lot. (27:34):
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Kevin Tejada: People who think oh man i need these weights so i can do pressing at home (27:40):
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Kevin Tejada: can you do like a single arm push-up no try (27:43):
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Kevin Tejada: towards that it's gonna be fucking hard be challenging (27:46):
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Kevin Tejada: enough for you i promise you don't (27:49):
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Kevin Tejada: need i mean i would love a home gym like a real like a legit one but you don't (27:53):
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Kevin Tejada: need that shit the average person is exposed to 27 different workout methodologies (27:56):
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Kevin Tejada: before choosing one i didn't know they were 27 to begin with i guess they're (28:02):
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Kevin Tejada: counting you know biking walking Pilates, yoga, like all. (28:06):
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Speaker1: That kind of stuff I mean that You know, (28:10):
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Kevin Tejada: Being exposed to that It's not bad I think It. (28:13):
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Speaker1: Does make people (28:16):
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Kevin Tejada: Think that fitness is really complicated And 80% of people Believe they need (28:16):
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Kevin Tejada: those supplements I was bitching about earlier. (28:21):
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Speaker1: To achieve their (28:24):
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Kevin Tejada: Fitness goals Whereas scientific backing States that (28:24):
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Kevin Tejada: 5% of these 5% of these supplements Have significant scientific backing So not (28:28):
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Kevin Tejada: many as in a lot of them are not super helpful or maybe not helpful at all as (28:35):
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Kevin Tejada: opposed to just you know fucking exercising 89 percent of fitness influencers promote complex, (28:41):
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Kevin Tejada: do find that to be kind of suspect when people recommend things that they don't (28:50):
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Kevin Tejada: actually try themselves or do themselves consistently like i was saying with the the the, (28:54):
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Kevin Tejada: female fitness influencer example they have like you know a body that most women (29:00):
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Kevin Tejada: would want they the like the big ass butt cheeks and they say yeah. (29:05):
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Kevin Tejada: Saying before hip thrusting is not the most ideal like it can't help with you (29:27):
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Kevin Tejada: know gaining strength in the butt but honestly i prefer deadlifting it's it's (29:31):
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Kevin Tejada: very similar and you get to utilize more of your posterior chain so your back (29:35):
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Kevin Tejada: gets involved your hamstrings get involved more of your body gets involved so i would i wouldn't, (29:40):
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Kevin Tejada: to get something in there 71% (29:54):
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Kevin Tejada: of people who successfully maintain fitness results for five years or more, (29:57):
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Kevin Tejada: report that they follow simple consistent routines wouldn't you know it the (30:02):
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Kevin Tejada: the simple consistent things that you can just do easily are with stick who (30:07):
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Kevin Tejada: would have thunk it I've seen some wild shit on the internet before like this (30:13):
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Kevin Tejada: this guy I think you guys might have seen this before Like this, (30:17):
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Kevin Tejada: this guy who's like super fit, he's running on treadmill, like carrying shit, (30:20):
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Kevin Tejada: doing weird fucking shit while, while, while running, just carrying other human beings. (30:25):
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Kevin Tejada: Like I know that stuff is probably just for, for views or whatever, (30:30):
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Kevin Tejada: but some people think they have to complicate cardio and fitness to that level. (30:33):
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Kevin Tejada: Like, oh man, let me run with dumbbells and do presses every 32 seconds. (30:38):
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Kevin Tejada: Stop, please. (30:43):
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Kevin Tejada: Majority of what you're doing is going to be simple. If you want to have fun (30:46):
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Kevin Tejada: or add extra stuff, go for it, but start simple. (30:49):
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Kevin Tejada: If you start over complicated, you're not gonna, it's not gonna last. (30:52):
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Speaker1: So how do you combat (30:56):
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Kevin Tejada: Fitness over complication? (30:57):
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Kevin Tejada: The big movement patterns in a challenging way. Don't eat like shit and get (31:00):
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Kevin Tejada: enough rest. That's pretty much it. (31:05):
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Kevin Tejada: I would also add on to that, if you want to go farther, to track what matters to you. (31:07):
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Kevin Tejada: So if you actually do care about getting strong, track the weights that you're using. (31:12):
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Kevin Tejada: If you care about stamina, track the timing of whatever you're doing. (31:17):
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Speaker1: If you care about calisthenics, (31:21):
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Kevin Tejada: Track the progress into the actual feats you're doing. (31:23):
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Kevin Tejada: If you care about the appearance of yourself take pictures (31:27):
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Kevin Tejada: track that just focus on what actually matters in terms of your goal and keep (31:30):
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Kevin Tejada: track of that to keep it as simple as possible but at the end of the day you (31:36):
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Kevin Tejada: just need to challenge yourself and be reasonable honestly the people who do (31:40):
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Kevin Tejada: these really over complicated quote-unquote perfect routines or optimal routines, (31:45):
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Kevin Tejada: attention the basic stuff is (31:54):
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Kevin Tejada: is very easy to kind of maintain a good rule of thumb is if you're thinking (31:57):
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Kevin Tejada: about kind of a routine or an exercise habit right think in 10 years would you (32:01):
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Kevin Tejada: be okay doing this or would you be able to still do this for like 10 years if (32:07):
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Kevin Tejada: so you got something good if. (32:12):
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Speaker1: Not think about why you're (32:15):
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Kevin Tejada: Doing that complicated shit to begin with if you can't keep it up for like 10 years. (32:17):
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Speaker1: I've been exercising for, (32:22):
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Kevin Tejada: I want to say it's been 17 years I think. (32:24):
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Speaker1: There (32:28):
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Kevin Tejada: Of my fitness career, so to speak, where I was doing just the same thing for years. (32:32):
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Kevin Tejada: Now, I do change sometimes. For example, in the last two years, (32:38):
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Kevin Tejada: I've changed from doing mostly barbell stuff to mostly doing body weight, (32:41):
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Kevin Tejada: free weight type stuff, you know, like kettlebells, handstands, that kind of thing. (32:47):
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Kevin Tejada: I do touch barbells every now and then, but only if I want to do something cool, (32:53):
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Kevin Tejada: like overhead press, but generally not too much. So there's variety, (32:58):
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Kevin Tejada: you can change the way that you're doing things, but to start off or. (33:03):
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Speaker1: Just in general, (33:07):
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Kevin Tejada: I, I recommend having a fundamental, easy base that you can stick with. (33:08):
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Kevin Tejada: Cause if you can't stick with it, it doesn't matter how fucking optimal or complex, (33:13):
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Kevin Tejada: whatever the workout is, you're not going to do it. (33:17):
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Kevin Tejada: Someone had gloves Belt Bands around their knees, (33:43):
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Kevin Tejada: And they were doing squats I think on the Smith Maybe on the regular squat rack (33:48):
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Kevin Tejada: And they were doing like half reps maybe quarter reps with all that shit i'm (33:53):
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Kevin Tejada: thinking you have no fucking idea what you're doing do you, (33:58):
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Kevin Tejada: now very often i miss the part but that's my problem so (34:02):
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Kevin Tejada: i don't go over and talk to them or anything but i'm just thinking man i can't (34:05):
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Kevin Tejada: remember the last time i've seen someone do a fucking squat with proper range (34:08):
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Kevin Tejada: of motion it's crazy so people by the way don't over complicate it by adding (34:12):
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Kevin Tejada: weight if you can't squat until your thighs are parallel to the floor don't fucking add weight, (34:17):
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Kevin Tejada: Focus on the fundamentals first Anyway, what's the wildest thing you've ever seen? (34:23):
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Kevin Tejada: Leave a comment Anyway, I hope you make it See you next time. (34:27):
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