August 12, 2025 • 15 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: You don't even know, bro.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kevin Tejada:
I'm here with a new batch of terms that you guys keep fucking up. (00:28):
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Kevin Tejada: So I'm here to save you from your ignorance. Part two. (00:32):
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Kevin Tejada: If you want to see the other episode, just look up ignorance. (00:36):
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Kevin Tejada: So the first idea that I want to get into that people just do not seem to understand (00:39):
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Kevin Tejada: when it comes to fitness and weight loss is non-exercise activity. (00:44):
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Kevin Tejada: And this is a big one because people think they can only burn calories by doing (00:49):
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Kevin Tejada: a shit ton of cardio or whatever it is. (00:53):
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Kevin Tejada: No. your body burns calories literally all the time. (00:55):
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Kevin Tejada: You burn calories through breathing. You burn calories from your liver just (01:01):
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Kevin Tejada: doing stuff. You burn calories from your heart pumping blood. (01:06):
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Speaker1: You burn calories by existing. (01:09):
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Kevin Tejada: So if you're more active in general, and let's say not even exercise, (01:12):
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Kevin Tejada: let's say you actually just walk to work. (01:16):
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Kevin Tejada: You stand up more. You get up from your desk every 15 minutes like they say you should. (01:18):
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Kevin Tejada: All these little bodily functions, they have to, you know work a little harder (01:23):
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Kevin Tejada: that also counts in terms of burning calories is it negligible kind of but if (01:27):
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Kevin Tejada: you're overall more active all the time your body's just going to burn more (01:33):
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Kevin Tejada: it's going to be way easier for you to lose weight stay. (01:37):
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Speaker1: Lean all that stuff and (01:40):
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Kevin Tejada: The reason this is a big problem is because some people think oh man just (01:43):
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Kevin Tejada: because i work out really really hard (01:45):
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Kevin Tejada: on the weekend but i don't do shit the rest of the week i (01:48):
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Kevin Tejada: have no idea why i'm not burning so many calories first of (01:51):
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Kevin Tejada: all focus on the intake if you're trying to lose weight (01:54):
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Kevin Tejada: but in that person's situation yeah you can go (01:57):
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Kevin Tejada: crazy for like two hours over the weekend but if the other you know 160 plus (02:00):
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Kevin Tejada: hours you're not doing shit your couch potato your body's not burning much besides (02:05):
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Kevin Tejada: the basic human functions it's not it's not really active and here's another tip, (02:11):
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Kevin Tejada: who just likes to run or whatever it is, consider adding resistance training (02:44):
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Kevin Tejada: because that muscle will help you burn some calories at rest. (02:49):
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Kevin Tejada: If that's your goal, of course. (02:53):
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Kevin Tejada: But the thing to remember here is that you don't just burn calories by swimming, (02:55):
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Kevin Tejada: running a marathon, all this kind of cardio stuff. (03:00):
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Kevin Tejada: You just burn them by existing and there are ways. (03:02):
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Speaker1: To optimize for that. (03:04):
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Kevin Tejada: So if you're lazy in general, your body's going to be lazy too. (03:06):
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Kevin Tejada: And this should be a good thing because now you understand you don't need to (03:11):
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Kevin Tejada: do crazy wild jumping jacks, hit training, all that kind of shit. (03:14):
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Speaker2: You can create a steady (03:19):
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Kevin Tejada: Caloric burn by just, you know, existing in the world a bit more. (03:20):
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Speaker1: That's it. (03:25):
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Kevin Tejada: That's why all those people in Europe, especially in Italy, they eat a lot of (03:26):
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Kevin Tejada: stuff, but man, they're walking all the time. (03:30):
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Speaker1: So it's kind of like balancing (03:32):
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Speaker4: Each other out. You know what I mean? They might not be doing jumping jacks (03:34):
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Kevin Tejada: With the food that you just ate and this is something that a lot of people who (04:05):
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Kevin Tejada: want to lose weight have trouble grasping and understanding and i won't lie (04:10):
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Kevin Tejada: to you i've fallen for this. (04:15):
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Kevin Tejada: Sometimes I still do this kind of stuff, but basically the idea of being. (04:16):
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Speaker1: Satisfied with your food, (04:22):
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Kevin Tejada: Being extremely helpful, sometimes (04:24):
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Kevin Tejada: much more so than actually counting the calories. And let me explain why. (04:25):
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Kevin Tejada: Even though I love those numbers, let's say you count your calories meticulously (04:29):
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Kevin Tejada: every single day, but the way you're eating, (04:34):
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Kevin Tejada: tiny things here and there. Your body's going to be like, yeah, (04:41):
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Kevin Tejada: that's food, but fuck, I'm hungry. (04:45):
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Kevin Tejada: And yeah, I'm describing the person who is basically eating snacks all day, (04:48):
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Kevin Tejada: which can be me sometimes, instead of eating a big-ass meal, (04:52):
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Kevin Tejada: which is more satisfying, and it'll do more in preventing you from wanting to overeat. (04:56):
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Kevin Tejada: And a lot of people fall for this. Like I said, myself included sometimes. (05:02):
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Kevin Tejada: I think, oh man, I got to go for all these little tiny snacks, (05:05):
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Kevin Tejada: super low-calorie stuff, blah, blah, blah. (05:08):
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Kevin Tejada: The thing is, a lot of stuff that's low in calories is also low in satiety. (05:10):
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Kevin Tejada: So yes, you may be doing very well, controlling your intake with the calories, (05:14):
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Kevin Tejada: but are you going to be happy? (05:18):
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Kevin Tejada: There's a balance to strike here. So if you're going to eat low calorie stuff, (05:21):
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Kevin Tejada: I'd recommend it's pretty satiating. (05:25):
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Kevin Tejada: And one way to do that is high fiber stuff, because that's often not super high (05:27):
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Kevin Tejada: in calories, but very satisfying. (05:32):
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Kevin Tejada: For example, vegetables. (05:35):
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Kevin Tejada: Because here's the thing. Let's say you eat, let's say your limit is like 2000 calories, right? (05:38):
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Kevin Tejada: You wake up at 7am, you eat like 200 calories here, 200 calories there, (05:43):
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Kevin Tejada: and you do that like 10 times a day, right? (05:48):
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Speaker4: Those little 200 calorie snacks, (05:50):
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Kevin Tejada: Whatever's going on, that it's going to be like a slow drip of you feeling horrible all day. (05:52):
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Kevin Tejada: You feeling weak, you feeling hungry, but let's say you wake up and you eat, (05:57):
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Kevin Tejada: let's say like a 11 PM, you eat a fat ass, like 1100 calorie meal. Yeah. (06:02):
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Kevin Tejada: But you're going to feel full and you're not going to eat till later. (06:11):
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Kevin Tejada: And that'll be more helpful than you feeling like you want to die the entire day. (06:14):
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Kevin Tejada: So while tracking your calories is important, you're not going to make it if (06:19):
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Kevin Tejada: you're feeling hungry the entire time. (06:23):
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Kevin Tejada: Feeling bad all the time is not fun. Speaking of which, the next subject is (06:25):
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Kevin Tejada: DOMS, delayed onset muscle soreness. (06:31):
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Kevin Tejada: I can't tell you how many times this has come up in my (06:38):
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Kevin Tejada: time as a trainer in person anyway (06:41):
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Kevin Tejada: i would have clients who would i (06:44):
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Kevin Tejada: would see them the previous day previous week whatever it is (06:47):
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Kevin Tejada: and they're like oh my god i hurt so much today i'm thinking (06:50):
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Kevin Tejada: oh you're in pain you should probably go to a doctor and they're like no no (06:53):
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Kevin Tejada: i'm just sore i'm like that's very different sir some people are fucking drama (06:56):
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Kevin Tejada: queens honestly i might make a whole episode just on this to be honest it's (07:01):
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Kevin Tejada: such an interesting thing but basically when you work out you're essentially, (07:06):
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Kevin Tejada: let's say damaging slash injuring your body. (07:10):
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Kevin Tejada: That's too strong of a word, but you are basically And then you're using the (07:13):
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Kevin Tejada: food that you intake to repair yourself. (07:17):
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Kevin Tejada: But while you're repairing yourself, your body is not feeling too great because (07:20):
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Kevin Tejada: you basically injured yourself lightly. (07:24):
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Kevin Tejada: And that results in soreness. So if you try to use your body in a certain way (07:27):
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Kevin Tejada: too quickly or in a certain way afterwards. (07:31):
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Speaker4: You're going to probably feel not very good, but that's soreness, not pain. (07:34):
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Speaker4: You do like the big movements, right? You constantly do that. (07:52):
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Speaker4: Your body will get used to that work and it won't be as sore. (07:55):
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Speaker4: Now, if you jump up in weight or jump up in reps quite a bit, (07:59):
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Speaker4: then yeah, you're going to (08:02):
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Kevin Tejada: To if you do jack shit all day and then you just do exercise, you do a workout. (08:07):
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Kevin Tejada: The next day, you're going to feel pretty fucked up because your body is not (08:12):
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Kevin Tejada: used to that. Your muscles are not used to that. (08:17):
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Kevin Tejada: And by the way, a lot of people confuse the soreness for a good thing. (08:20):
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Kevin Tejada: Like it's maybe somewhat of a good thing because now your body's saying, (08:25):
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Kevin Tejada: oh, is this what we're going to be doing now? (08:28):
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Kevin Tejada: Okay, I'm going to keep that in mind and try to, you know, keep up. (08:30):
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Speaker1: But some people think, (08:33):
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Kevin Tejada: Oh, I feel horrible. I feel sore. Yes, that's progress. I burned so many calories. (08:34):
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Kevin Tejada: I'm going to gain so much muscle. That has almost no correlation. (08:38):
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Kevin Tejada: Just so you're aware. Let me run through some really quick stats for these things. (08:43):
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Kevin Tejada: So the non-exercise activity. this. (08:48):
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Speaker1: Can account for like 15 percent of your daily energy usage (08:50):
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Kevin Tejada: Or like 50 depending how active you are so (08:55):
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Kevin Tejada: don't sleep on just walking standing up more this can be a humongous cause of (08:58):
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Kevin Tejada: like caloric burn again intake is more important if you're looking to burn stand (09:03):
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Kevin Tejada: the fuck up increasing your your step count to like from like a thousand or (09:09):
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Kevin Tejada: under a thousand to like ten thousand which is (09:13):
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Kevin Tejada: people recommend it can burn like an extra 300 to 500 calories per day which (09:15):
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Kevin Tejada: is equivalent to doing a bunch of fucking cardio for like you know however long people do cardio for, (09:22):
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Kevin Tejada: so increase your base your base activity just use your body more and you will burn more. (09:31):
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Speaker3: In terms of (09:36):
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Kevin Tejada: Satiating here's a tip and again i want to defend carbohydrates here if you (09:37):
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Kevin Tejada: eat a croissant as like a satiety, (09:43):
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Kevin Tejada: So it's not very satiating, right? It's very airy. So it's a bit processed. (09:52):
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Kevin Tejada: It's not ideal, right? But if you compare that to like a boiled potato, (09:56):
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Kevin Tejada: it's like 300% satiating. It's like, it's pretty good. (09:59):
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Kevin Tejada: And I've seen this with just regular potatoes. I'm like, oh, (10:03):
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Kevin Tejada: I'm going to eat this whole sweet potato. And I'm like, fuck, this is a lot actually. (10:05):
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Kevin Tejada: So it depends on the type of carbohydrate, the type of food that you're eating (10:09):
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Kevin Tejada: can satiate you differently so it's the quality of the food not the type of (10:13):
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Kevin Tejada: food necessarily so again side note stop shitting on carbs they're awesome. (10:18):
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Speaker3: And like i was saying before if (10:23):
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Kevin Tejada: You want to eat stuff that's relatively low in calories but still satiating (10:24):
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Kevin Tejada: feeling for you eat a bunch of fiber like i said vegetables so stuff that's (10:28):
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Kevin Tejada: like full of fiber and kind of water so if you want to eat cucumbers for example (10:32):
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Kevin Tejada: buttload of those or a bunch of watermelon or something. (10:37):
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Kevin Tejada: It doesn't make you feel full, but it won't fill you up with a shit ton of calories. (10:40):
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Kevin Tejada: So there's something for you. (10:43):
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Kevin Tejada: The most satiating macronutrient is, and I'm apparently wrong on this. (10:46):
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Kevin Tejada: I thought it was fat, but it's apparently protein. (10:50):
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Kevin Tejada: Fat is way up there though. Keep that in mind. (10:52):
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Kevin Tejada: Carbohydrates in general, depending which ones they are, some of the good ones (10:56):
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Kevin Tejada: like potatoes, they can fill you up, but in general, more you up, (10:59):
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Kevin Tejada: make you feel full for a longer time. (11:04):
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Kevin Tejada: So if you eat a bunch of protein, you won't overeat a bunch of other shit. (11:07):
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Kevin Tejada: Of delayed onset muscle soreness. Well, I'm getting to the stats of this, (11:11):
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Kevin Tejada: but I pretty much said all of that without looking. Whoops. (11:16):
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Kevin Tejada: Yeah. It's basically you tearing yourself up, but these little tiny like tears (11:19):
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Kevin Tejada: in your muscles, they, they're, it's not bad for you. (11:25):
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Kevin Tejada: It is good, but don't like aim to feel that, that bad feeling. (11:28):
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Kevin Tejada: All right. And also don't view that quote-unquote bad feeling as good or bad (11:33):
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Kevin Tejada: in either way it doesn't really correlate with how, (11:40):
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Kevin Tejada: well you're doing or how much recover i mean it does kind of if you feel really (11:43):
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Kevin Tejada: shitty then yeah it does mean you need a bit more recovery probably what i'm (11:49):
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Kevin Tejada: saying is it's not really if you feel really really sore doesn't mean you're gonna get injured or. (11:53):
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Speaker4: Die and if you're feeling super super sore it also doesn't mean that you're gonna be oh my god (11:57):
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Kevin Tejada: Super fit you burned a shit ton of stuff It's just that your muscles are not (12:00):
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Kevin Tejada: used to it. That's like the only thing it means. (12:04):
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Kevin Tejada: But as I'm reading here, and like I said earlier, elite athletes and seasoned (12:09):
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Kevin Tejada: lifters, or just people who exercise consistently, as I would say, (12:12):
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Kevin Tejada: they experience very little soreness. (12:17):
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Kevin Tejada: Like I said, usually for me, it's when I do a big jump up in repetitions one (12:18):
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Kevin Tejada: time or a big jump up in weight, then it's like, all right, now, (12:23):
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Kevin Tejada: or if I do a movement that I haven't done in a while, (12:26):
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Kevin Tejada: that's why I always do lateral lunges every (12:29):
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Kevin Tejada: single workout just like one set at the end because if you're sore you haven't (12:32):
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Kevin Tejada: done lateral lunges in a while and you do those side lunges my goodness gracious (12:38):
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Kevin Tejada: that's one of the worst fucking sorenesses ever so i make sure i'm never i'm (12:42):
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Kevin Tejada: never sore from i just do that every single, (12:48):
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Kevin Tejada: so yeah there's a type of soreness that you don't like do what causes it all (12:52):
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Kevin Tejada: the time and then you will eventually not feel that anymore that's a to torture yourself. (12:57):
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Kevin Tejada: So basically what you want to take away from this is remember that your body in general burns stuff. (13:04):
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Kevin Tejada: So don't just be a person who, oh, I work out a lot. Be a person who kind of, (13:09):
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Kevin Tejada: uses their body, who moves. (13:13):
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Kevin Tejada: Even if it's just to the kitchen, go walk there, go walk, get your water, whatever. (13:16):
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Kevin Tejada: Take the stairs more. Fuck the escalator. Well, if you. (13:21):
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Kevin Tejada: Well for example at at my at my day job there's there's a there's like a big (13:27):
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Kevin Tejada: building it's like a bunch of (13:32):
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Kevin Tejada: stairs but you can just take an elevator if you want to i made a rule to. (13:34):
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Kevin Tejada: Take the stairs and it's like two floors up just Take the fucking stairs Have (13:49):
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Kevin Tejada: this one floor up Take the fucking stairs, (13:53):
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Kevin Tejada: If you're satiating, just please try, eat stuff that's like filling. (13:57):
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Kevin Tejada: If you're going to eat low-calorie stuff, eat like really fibrous stuff, (14:00):
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Kevin Tejada: like some nice tortillas, some vegetables, something like that. (14:03):
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Kevin Tejada: Because those little, little bits here and there that you're trying to eat to (14:07):
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Kevin Tejada: help you lose weight, it's going to make it harder for you to lose weight because (14:11):
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Kevin Tejada: you're really fucking hungry all the time. (14:13):
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Speaker1: Just eat a fat meal, (14:15):
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Kevin Tejada: Get a big-ass meal, and then you will feel full and eat less. (14:16):
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Speaker1: Throughout the day, anyway. (14:21):
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Kevin Tejada: How to get over doms? (14:23):
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Kevin Tejada: Well this one's more challenging because you're gonna have to go for it to begin (14:27):
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Kevin Tejada: with because if you if you just work out let's say once every two months and (14:31):
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Kevin Tejada: yeah every single time you work out you're gonna feel sore as fuck so you need to take. (14:36):
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Speaker4: Up exercise as (14:39):
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Speaker1: A consistent thing (14:41):
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Speaker3: That way your body is not gonna (14:42):
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Kevin Tejada: Be like oh my god this is a surprise do i have to get ready for something no (14:44):
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Kevin Tejada: I'm already ready. I've been getting ready. Thank you. (14:48):
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Speaker1: I will not torture you with soreness today because my muscle fibers have been ripped up enough. (14:52):
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Kevin Tejada: I'm Gucci. So basically just exercise consistently and don't make any wild jumps (14:57):
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Kevin Tejada: because like I said, even if you're consistent, you make a wild jump, (15:03):
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Kevin Tejada: weight, volume, intensity, whatever, (15:06):
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Kevin Tejada: then yeah, you're going to feel something, but that's not always a bad thing. (15:08):
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Kevin Tejada: And honestly, if you're consistent, it's not. (15:11):
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Speaker1: Going to be that bad so (15:13):
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Kevin Tejada: Hey guys don't be ignorant makes you dumb i mean it makes you ignorant if you (15:14):
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Kevin Tejada: forget all this you're not going to make it but i hope you do anyway i'll see you next time. (15:20):
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Kevin Tejada: So I'm here to save you from your ignorance. Part two. (00:32):
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Kevin Tejada: If you want to see the other episode, just look up ignorance. (00:36):
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Kevin Tejada: So the first idea that I want to get into that people just do not seem to understand (00:39):
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Kevin Tejada: when it comes to fitness and weight loss is non-exercise activity. (00:44):
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Kevin Tejada: And this is a big one because people think they can only burn calories by doing (00:49):
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Kevin Tejada: a shit ton of cardio or whatever it is. (00:53):
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Kevin Tejada: No. your body burns calories literally all the time. (00:55):
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Kevin Tejada: You burn calories through breathing. You burn calories from your liver just (01:01):
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Kevin Tejada: doing stuff. You burn calories from your heart pumping blood. (01:06):
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Speaker1: You burn calories by existing. (01:09):
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Kevin Tejada: So if you're more active in general, and let's say not even exercise, (01:12):
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Kevin Tejada: let's say you actually just walk to work. (01:16):
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Kevin Tejada: You stand up more. You get up from your desk every 15 minutes like they say you should. (01:18):
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Kevin Tejada: All these little bodily functions, they have to, you know work a little harder (01:23):
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Kevin Tejada: that also counts in terms of burning calories is it negligible kind of but if (01:27):
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Kevin Tejada: you're overall more active all the time your body's just going to burn more (01:33):
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Kevin Tejada: it's going to be way easier for you to lose weight stay. (01:37):
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Speaker1: Lean all that stuff and (01:40):
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Kevin Tejada: The reason this is a big problem is because some people think oh man just (01:43):
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Kevin Tejada: because i work out really really hard (01:45):
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Kevin Tejada: on the weekend but i don't do shit the rest of the week i (01:48):
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Kevin Tejada: have no idea why i'm not burning so many calories first of (01:51):
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Kevin Tejada: all focus on the intake if you're trying to lose weight (01:54):
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Kevin Tejada: but in that person's situation yeah you can go (01:57):
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Kevin Tejada: crazy for like two hours over the weekend but if the other you know 160 plus (02:00):
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Kevin Tejada: hours you're not doing shit your couch potato your body's not burning much besides (02:05):
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Kevin Tejada: the basic human functions it's not it's not really active and here's another tip, (02:11):
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Kevin Tejada: who just likes to run or whatever it is, consider adding resistance training (02:44):
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Kevin Tejada: because that muscle will help you burn some calories at rest. (02:49):
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Kevin Tejada: If that's your goal, of course. (02:53):
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Kevin Tejada: But the thing to remember here is that you don't just burn calories by swimming, (02:55):
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Kevin Tejada: running a marathon, all this kind of cardio stuff. (03:00):
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Kevin Tejada: You just burn them by existing and there are ways. (03:02):
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Speaker1: To optimize for that. (03:04):
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Kevin Tejada: So if you're lazy in general, your body's going to be lazy too. (03:06):
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Kevin Tejada: And this should be a good thing because now you understand you don't need to (03:11):
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Kevin Tejada: do crazy wild jumping jacks, hit training, all that kind of shit. (03:14):
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Speaker2: You can create a steady (03:19):
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Kevin Tejada: Caloric burn by just, you know, existing in the world a bit more. (03:20):
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Speaker1: That's it. (03:25):
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Kevin Tejada: That's why all those people in Europe, especially in Italy, they eat a lot of (03:26):
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Kevin Tejada: stuff, but man, they're walking all the time. (03:30):
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Speaker1: So it's kind of like balancing (03:32):
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Speaker4: Each other out. You know what I mean? They might not be doing jumping jacks (03:34):
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Kevin Tejada: With the food that you just ate and this is something that a lot of people who (04:05):
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Kevin Tejada: want to lose weight have trouble grasping and understanding and i won't lie (04:10):
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Kevin Tejada: to you i've fallen for this. (04:15):
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Kevin Tejada: Sometimes I still do this kind of stuff, but basically the idea of being. (04:16):
undefined
Speaker1: Satisfied with your food, (04:22):
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Kevin Tejada: Being extremely helpful, sometimes (04:24):
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Kevin Tejada: much more so than actually counting the calories. And let me explain why. (04:25):
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Kevin Tejada: Even though I love those numbers, let's say you count your calories meticulously (04:29):
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Kevin Tejada: every single day, but the way you're eating, (04:34):
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Kevin Tejada: tiny things here and there. Your body's going to be like, yeah, (04:41):
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Kevin Tejada: that's food, but fuck, I'm hungry. (04:45):
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Kevin Tejada: And yeah, I'm describing the person who is basically eating snacks all day, (04:48):
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Kevin Tejada: which can be me sometimes, instead of eating a big-ass meal, (04:52):
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Kevin Tejada: which is more satisfying, and it'll do more in preventing you from wanting to overeat. (04:56):
undefined
Kevin Tejada: And a lot of people fall for this. Like I said, myself included sometimes. (05:02):
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Kevin Tejada: I think, oh man, I got to go for all these little tiny snacks, (05:05):
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Kevin Tejada: super low-calorie stuff, blah, blah, blah. (05:08):
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Kevin Tejada: The thing is, a lot of stuff that's low in calories is also low in satiety. (05:10):
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Kevin Tejada: So yes, you may be doing very well, controlling your intake with the calories, (05:14):
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Kevin Tejada: but are you going to be happy? (05:18):
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Kevin Tejada: There's a balance to strike here. So if you're going to eat low calorie stuff, (05:21):
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Kevin Tejada: I'd recommend it's pretty satiating. (05:25):
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Kevin Tejada: And one way to do that is high fiber stuff, because that's often not super high (05:27):
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Kevin Tejada: in calories, but very satisfying. (05:32):
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Kevin Tejada: For example, vegetables. (05:35):
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Kevin Tejada: Because here's the thing. Let's say you eat, let's say your limit is like 2000 calories, right? (05:38):
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Kevin Tejada: You wake up at 7am, you eat like 200 calories here, 200 calories there, (05:43):
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Kevin Tejada: and you do that like 10 times a day, right? (05:48):
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Speaker4: Those little 200 calorie snacks, (05:50):
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Kevin Tejada: Whatever's going on, that it's going to be like a slow drip of you feeling horrible all day. (05:52):
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Kevin Tejada: You feeling weak, you feeling hungry, but let's say you wake up and you eat, (05:57):
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Kevin Tejada: let's say like a 11 PM, you eat a fat ass, like 1100 calorie meal. Yeah. (06:02):
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Kevin Tejada: But you're going to feel full and you're not going to eat till later. (06:11):
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Kevin Tejada: And that'll be more helpful than you feeling like you want to die the entire day. (06:14):
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Kevin Tejada: So while tracking your calories is important, you're not going to make it if (06:19):
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Kevin Tejada: you're feeling hungry the entire time. (06:23):
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Kevin Tejada: Feeling bad all the time is not fun. Speaking of which, the next subject is (06:25):
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Kevin Tejada: DOMS, delayed onset muscle soreness. (06:31):
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Kevin Tejada: I can't tell you how many times this has come up in my (06:38):
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Kevin Tejada: time as a trainer in person anyway (06:41):
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Kevin Tejada: i would have clients who would i (06:44):
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Kevin Tejada: would see them the previous day previous week whatever it is (06:47):
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Kevin Tejada: and they're like oh my god i hurt so much today i'm thinking (06:50):
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Kevin Tejada: oh you're in pain you should probably go to a doctor and they're like no no (06:53):
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Kevin Tejada: i'm just sore i'm like that's very different sir some people are fucking drama (06:56):
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Kevin Tejada: queens honestly i might make a whole episode just on this to be honest it's (07:01):
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Kevin Tejada: such an interesting thing but basically when you work out you're essentially, (07:06):
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Kevin Tejada: let's say damaging slash injuring your body. (07:10):
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Kevin Tejada: That's too strong of a word, but you are basically And then you're using the (07:13):
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Kevin Tejada: food that you intake to repair yourself. (07:17):
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Kevin Tejada: But while you're repairing yourself, your body is not feeling too great because (07:20):
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Kevin Tejada: you basically injured yourself lightly. (07:24):
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Kevin Tejada: And that results in soreness. So if you try to use your body in a certain way (07:27):
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Kevin Tejada: too quickly or in a certain way afterwards. (07:31):
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Speaker4: You're going to probably feel not very good, but that's soreness, not pain. (07:34):
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Speaker4: You do like the big movements, right? You constantly do that. (07:52):
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Speaker4: Your body will get used to that work and it won't be as sore. (07:55):
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Speaker4: Now, if you jump up in weight or jump up in reps quite a bit, (07:59):
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Speaker4: then yeah, you're going to (08:02):
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Kevin Tejada: To if you do jack shit all day and then you just do exercise, you do a workout. (08:07):
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Kevin Tejada: The next day, you're going to feel pretty fucked up because your body is not (08:12):
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Kevin Tejada: used to that. Your muscles are not used to that. (08:17):
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Kevin Tejada: And by the way, a lot of people confuse the soreness for a good thing. (08:20):
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Kevin Tejada: Like it's maybe somewhat of a good thing because now your body's saying, (08:25):
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Kevin Tejada: oh, is this what we're going to be doing now? (08:28):
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Kevin Tejada: Okay, I'm going to keep that in mind and try to, you know, keep up. (08:30):
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Speaker1: But some people think, (08:33):
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Kevin Tejada: Oh, I feel horrible. I feel sore. Yes, that's progress. I burned so many calories. (08:34):
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Kevin Tejada: I'm going to gain so much muscle. That has almost no correlation. (08:38):
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Kevin Tejada: Just so you're aware. Let me run through some really quick stats for these things. (08:43):
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Kevin Tejada: So the non-exercise activity. this. (08:48):
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Speaker1: Can account for like 15 percent of your daily energy usage (08:50):
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Kevin Tejada: Or like 50 depending how active you are so (08:55):
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Kevin Tejada: don't sleep on just walking standing up more this can be a humongous cause of (08:58):
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Kevin Tejada: like caloric burn again intake is more important if you're looking to burn stand (09:03):
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Kevin Tejada: the fuck up increasing your your step count to like from like a thousand or (09:09):
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Kevin Tejada: under a thousand to like ten thousand which is (09:13):
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Kevin Tejada: people recommend it can burn like an extra 300 to 500 calories per day which (09:15):
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Kevin Tejada: is equivalent to doing a bunch of fucking cardio for like you know however long people do cardio for, (09:22):
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Kevin Tejada: so increase your base your base activity just use your body more and you will burn more. (09:31):
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Speaker3: In terms of (09:36):
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Kevin Tejada: Satiating here's a tip and again i want to defend carbohydrates here if you (09:37):
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Kevin Tejada: eat a croissant as like a satiety, (09:43):
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Kevin Tejada: So it's not very satiating, right? It's very airy. So it's a bit processed. (09:52):
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Kevin Tejada: It's not ideal, right? But if you compare that to like a boiled potato, (09:56):
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Kevin Tejada: it's like 300% satiating. It's like, it's pretty good. (09:59):
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Kevin Tejada: And I've seen this with just regular potatoes. I'm like, oh, (10:03):
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Kevin Tejada: I'm going to eat this whole sweet potato. And I'm like, fuck, this is a lot actually. (10:05):
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Kevin Tejada: So it depends on the type of carbohydrate, the type of food that you're eating (10:09):
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Kevin Tejada: can satiate you differently so it's the quality of the food not the type of (10:13):
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Kevin Tejada: food necessarily so again side note stop shitting on carbs they're awesome. (10:18):
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Speaker3: And like i was saying before if (10:23):
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Kevin Tejada: You want to eat stuff that's relatively low in calories but still satiating (10:24):
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Kevin Tejada: feeling for you eat a bunch of fiber like i said vegetables so stuff that's (10:28):
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Kevin Tejada: like full of fiber and kind of water so if you want to eat cucumbers for example (10:32):
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Kevin Tejada: buttload of those or a bunch of watermelon or something. (10:37):
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Kevin Tejada: It doesn't make you feel full, but it won't fill you up with a shit ton of calories. (10:40):
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Kevin Tejada: So there's something for you. (10:43):
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Kevin Tejada: The most satiating macronutrient is, and I'm apparently wrong on this. (10:46):
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Kevin Tejada: I thought it was fat, but it's apparently protein. (10:50):
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Kevin Tejada: Fat is way up there though. Keep that in mind. (10:52):
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Kevin Tejada: Carbohydrates in general, depending which ones they are, some of the good ones (10:56):
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Kevin Tejada: like potatoes, they can fill you up, but in general, more you up, (10:59):
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Kevin Tejada: make you feel full for a longer time. (11:04):
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Kevin Tejada: So if you eat a bunch of protein, you won't overeat a bunch of other shit. (11:07):
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Kevin Tejada: Of delayed onset muscle soreness. Well, I'm getting to the stats of this, (11:11):
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Kevin Tejada: but I pretty much said all of that without looking. Whoops. (11:16):
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Kevin Tejada: Yeah. It's basically you tearing yourself up, but these little tiny like tears (11:19):
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Kevin Tejada: in your muscles, they, they're, it's not bad for you. (11:25):
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Kevin Tejada: It is good, but don't like aim to feel that, that bad feeling. (11:28):
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Kevin Tejada: All right. And also don't view that quote-unquote bad feeling as good or bad (11:33):
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Kevin Tejada: in either way it doesn't really correlate with how, (11:40):
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Kevin Tejada: well you're doing or how much recover i mean it does kind of if you feel really (11:43):
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Kevin Tejada: shitty then yeah it does mean you need a bit more recovery probably what i'm (11:49):
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Kevin Tejada: saying is it's not really if you feel really really sore doesn't mean you're gonna get injured or. (11:53):
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Speaker4: Die and if you're feeling super super sore it also doesn't mean that you're gonna be oh my god (11:57):
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Kevin Tejada: Super fit you burned a shit ton of stuff It's just that your muscles are not (12:00):
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Kevin Tejada: used to it. That's like the only thing it means. (12:04):
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Kevin Tejada: But as I'm reading here, and like I said earlier, elite athletes and seasoned (12:09):
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Kevin Tejada: lifters, or just people who exercise consistently, as I would say, (12:12):
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Kevin Tejada: they experience very little soreness. (12:17):
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Kevin Tejada: Like I said, usually for me, it's when I do a big jump up in repetitions one (12:18):
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Kevin Tejada: time or a big jump up in weight, then it's like, all right, now, (12:23):
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Kevin Tejada: or if I do a movement that I haven't done in a while, (12:26):
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Kevin Tejada: that's why I always do lateral lunges every (12:29):
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Kevin Tejada: single workout just like one set at the end because if you're sore you haven't (12:32):
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Kevin Tejada: done lateral lunges in a while and you do those side lunges my goodness gracious (12:38):
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Kevin Tejada: that's one of the worst fucking sorenesses ever so i make sure i'm never i'm (12:42):
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Kevin Tejada: never sore from i just do that every single, (12:48):
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Kevin Tejada: so yeah there's a type of soreness that you don't like do what causes it all (12:52):
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Kevin Tejada: the time and then you will eventually not feel that anymore that's a to torture yourself. (12:57):
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Kevin Tejada: So basically what you want to take away from this is remember that your body in general burns stuff. (13:04):
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Kevin Tejada: So don't just be a person who, oh, I work out a lot. Be a person who kind of, (13:09):
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Kevin Tejada: uses their body, who moves. (13:13):
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Kevin Tejada: Even if it's just to the kitchen, go walk there, go walk, get your water, whatever. (13:16):
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Kevin Tejada: Take the stairs more. Fuck the escalator. Well, if you. (13:21):
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Kevin Tejada: Well for example at at my at my day job there's there's a there's like a big (13:27):
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Kevin Tejada: building it's like a bunch of (13:32):
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Kevin Tejada: stairs but you can just take an elevator if you want to i made a rule to. (13:34):
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Kevin Tejada: Take the stairs and it's like two floors up just Take the fucking stairs Have (13:49):
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Kevin Tejada: this one floor up Take the fucking stairs, (13:53):
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Kevin Tejada: If you're satiating, just please try, eat stuff that's like filling. (13:57):
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Kevin Tejada: If you're going to eat low-calorie stuff, eat like really fibrous stuff, (14:00):
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Kevin Tejada: like some nice tortillas, some vegetables, something like that. (14:03):
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Kevin Tejada: Because those little, little bits here and there that you're trying to eat to (14:07):
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Kevin Tejada: help you lose weight, it's going to make it harder for you to lose weight because (14:11):
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Kevin Tejada: you're really fucking hungry all the time. (14:13):
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Speaker1: Just eat a fat meal, (14:15):
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Kevin Tejada: Get a big-ass meal, and then you will feel full and eat less. (14:16):
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Speaker1: Throughout the day, anyway. (14:21):
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Kevin Tejada: How to get over doms? (14:23):
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Kevin Tejada: Well this one's more challenging because you're gonna have to go for it to begin (14:27):
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Kevin Tejada: with because if you if you just work out let's say once every two months and (14:31):
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Kevin Tejada: yeah every single time you work out you're gonna feel sore as fuck so you need to take. (14:36):
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Speaker4: Up exercise as (14:39):
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Speaker1: A consistent thing (14:41):
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Speaker3: That way your body is not gonna (14:42):
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Kevin Tejada: Be like oh my god this is a surprise do i have to get ready for something no (14:44):
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Kevin Tejada: I'm already ready. I've been getting ready. Thank you. (14:48):
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Speaker1: I will not torture you with soreness today because my muscle fibers have been ripped up enough. (14:52):
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Kevin Tejada: I'm Gucci. So basically just exercise consistently and don't make any wild jumps (14:57):
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Kevin Tejada: because like I said, even if you're consistent, you make a wild jump, (15:03):
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Kevin Tejada: weight, volume, intensity, whatever, (15:06):
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Kevin Tejada: then yeah, you're going to feel something, but that's not always a bad thing. (15:08):
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Kevin Tejada: And honestly, if you're consistent, it's not. (15:11):
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Speaker1: Going to be that bad so (15:13):
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Kevin Tejada: Hey guys don't be ignorant makes you dumb i mean it makes you ignorant if you (15:14):
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Kevin Tejada: forget all this you're not going to make it but i hope you do anyway i'll see you next time. (15:20):
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