April 23, 2025 • 23 mins
What does it mean to lift for hypertrophy vs. endurance vs. strength?
What are fast twitch muscles? Slow twitch?
E2MOM - WTH does that mean?
And more! Let's chat important training terms and methodologies to help you get stronger and fitter.
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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Episode Transcript
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(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's going on, you guys?
Welcome to a brand new episode of the
Fit Women's Weekly Podcast.
I'm Kendall.
This is your first time tuning into the
show.
Welcome.
I hope that you hear some nuggets in
this episode that make you want to come
back for future episodes and, of course, go
back and listen to past episodes.
There are over 650 past Fit Women's Weekly
(00:20):
episodes and I have talked about everything.
We talk mindset, fitness, girl chat.
I get really vulnerable and share experiences of
turning 41 and trying to wrap your head
around big life changes that I think a
lot of us go through, but we just
don't talk about it often enough.
So definitely go back and listen to those
(00:41):
episodes and make sure to subscribe to the
podcast so that you don't miss out on
future episodes because I hop in here every
single Wednesday and then most Fridays I will
hop in and either answer a listener question
or give a very specific short Q&A
kind of topic on Fridays.
We call it our Fit Quickie Fridays, so
(01:02):
you don't want to miss out on those
either.
All right, so let's chitchat about what we're
going to be talking about today.
I want to cover terminology.
I want to talk about fitness terminology, specifically
terms when it comes to strength training that
maybe you see pop up a lot and
you're always like, I wonder what that means?
But you also feel a little silly being
(01:23):
like, I think I'm supposed to already know
what it is because it's talked in such
a relaxed way that people and other influencers
out there or other personal trainers throw certain
words around as if you already know what
they mean.
Well, maybe if you're new to your strength
journey, you don't know what it means or
maybe your strength journey has just been different
because there's so many different ways to work
(01:45):
out that a word that is well known
to somebody else might not be well known
to you, but you've been too embarrassed to
be like, I wonder what that means?
Or, you know, maybe you're just busy and
so every time you see a specific word
or hear a word, you're always like, oh,
when I get home and I get a
chance, I'll look that up.
And you just don't.
So I figure if you're already listening to
(02:06):
the podcast, I'll take that step away and
just go ahead and drop some nuggets so
that the next time you do hear those
things, you go, I know exactly what that
is.
Thanks to Kindle and the fit owns with
the podcast.
Just kidding.
But before we jump on in, how's everything
going?
I am going to say I have a
pretty big announcement coming in the next week
(02:27):
or so.
I wasn't sure when we would be doing
another Ignite Challenge.
So Ignite Challenge is my 30 day program
where I rely on what's called my fitness
to do is where every day I've created
a short to do list for you to
help break up your fitness into manageable to
do.
What is it that you need to accomplish
that day?
(02:48):
And they're very, very simple, but it's a
30 day plan.
Every day you open up the film and
weekly app.
It lists out what you need to do
and then you literally check it off.
And as you check it off, you get
points.
And of course, I've also added in every
single workout that you need to be doing.
I have recorded every workout or you can
do the live training with me at film
and weekly.
(03:08):
So I make it really simple.
You can do the previous recorded workouts or
you can actually work out with me live
in real time training.
I do coaching sessions every single day to
help kind of do what we do on
the podcast, but you get a podcast with
me every day where you can actually talk
to me during the episodes and I can
answer them in real time as well.
(03:30):
And we talk about nutrition.
I give you a new nutrition challenge every
single day for the 30 days.
So if you've been stuck in a workout,
right?
Or the training that you're doing now isn't
delivering the results that you want.
Well, guess what?
It's not all of a sudden going to
change and start giving you the results that
you want.
You need to do something new.
You got to do something that challenges you.
And maybe that Ignite 30 program is exactly
(03:52):
what you need to help break you out
of your workout.
Right.
Give you a fun challenge and again, make
it manageable so that you can actually build
a consistent routine, not just with your workouts,
but with all the areas of fitness moving
more throughout the day, eating better to help
fuel yourself.
And of course getting in those workouts to
start getting really great body changing results and
(04:15):
making fitness fun again.
So I'm going to be reporting.
I'm going to be sharing more of those
details in the coming days.
So if you're interested in that, drop into
my DMS and I'll let you be one
of the first people to know when registration
actually opens up and Ignite 30 will start
on May 4th.
So we are getting close to the end,
but we're putting some finishing touches on the
(04:38):
signup registration part of things.
And then it'll be launching to just a
very small select group of people, because I
definitely try to make this as intimate of
a program as possible.
And the fun thing is, is that clients
that want to train with me in my
online studio, fitments, look alive, have to go
through Ignite.
So if that's something that has been on
(04:58):
your brain, then, and you've been curious and
interested, sign up for Ignite.
It's just a program.
You commit yourself to the 30 days.
If you want to join me after and
continue, you can sign up at the end,
but you're not committing to any kind of
membership or subscription.
And that's a pretty cool thing, right?
All you have to do is say, I'm
going to do this for 30 days.
(05:19):
There is an end date in sight, so
they can really see what I can help
you with and then help you decide if
it's something that you want to continue.
So yeah, I'm really excited about it.
All right, let's jump into terminology when it
comes to the strength training world.
First off, let's talk about the different muscle
fibers.
So you've probably have heard things like type
one muscle fibers, type two muscle fibers.
(05:41):
What does that actually mean?
So these are the two primary classifications of
skeletal muscles.
And then you also have cardiac muscles because
remember your heart is a muscle too.
But the thing with cardiac muscle, it doesn't
work the way that our skeletal muscle does
because it runs on its own.
You're not having to tell your heart, Hey,
it's time for you to beat.
(06:02):
Okay.
Beat again.
Otherwise you die pretty fast.
But your skeletal muscles, you have complete control
around.
You have the ability to tell your arm,
raise up to the sky or you know,
tell your knees to bend so that you
can go into a really nice deep squat.
However, you have two types of muscles in
or two types of fiber in those muscles.
(06:24):
Type one, which is also called slow twitch
fibers.
And these are better suited for endurance activities.
So anything that you're doing for a long
amount of time.
So going for a run or maintaining posture,
for example, your core, if it was a
what's called a type two or fast, which
muscle would not be able to let you
(06:45):
stand up for hours on end.
If it was a type two fiber, because
it would exhaust itself too fast.
So these fast, these type one slow twitch
fibers allow you to maintain an activity for
a very, very long time.
They don't fatigue easily.
Whereas your type two or fast twitch fibers
(07:06):
excel in short bursts of high intensity movement.
So when you're doing a rep, that is
anaerobic, meaning it does not require oxygen, things
like a jump, right?
A really explosive jump or doing deadlifts or
bench press.
A lot of strength training movements are anaerobic,
and those are going to focus more on
(07:27):
our type two fast twitch fibers.
So from now on, if you ever hear
people say, Oh, I'm going to go work
my type one muscles or my slow twitch
muscles, you know, that they're talking about those
endurance based muscles.
Those are what they're trying to tap into.
If you hear somebody say like, Hey, this
is an exercise that's going to really focus
(07:47):
on my fast twitch muscles, then you know,
they're going to be doing more heavy lifting
or shrink training.
Now the thing is everybody is a little
bit genetically different.
Some people are gifted and more slow twitch
fibers when it comes to their proportions.
And that means they're going to excel a
lot at long endurance training.
Whereas all some people are made more better
(08:09):
for sprint work, right?
A sprinter, their bodies look a little bit
different.
And if you were to ask a sprinter,
somebody who goes and runs 200 meters to
go run a 5k, they're not going to
do very well.
Even though looking at them, they look like
they are super, super fit, but they are
more, um, gifted and the fast twitch muscle
(08:31):
fibers.
I can remember my college roommate was actually
a sprinter and she could, she did amazing.
She was on scholarship at our college, but
go ask her to run a mile and
you thought that she was dying.
And that was something that I could do
better than her, um, at that time.
So it's really funny how things and how
people are broken down.
So those are the difference in muscle fibers.
(08:52):
And these are not just topics that I
have come to mind.
I actually put up a question box on
my Instagram saying, Hey, what are words or
phrases that you've heard or seen, but you're
too embarrassed to ask or you just haven't
had time to look up.
And these are the ones that you guys
gave me.
So also quick shout out.
If you're not following me on Instagram, make
sure to do that.
Kindle boil fitness.
(09:13):
I'll make sure to log everything into details
too.
Then second thing is somebody asked about the
difference between power, hypertrophy and endurance when it
comes to rough ranges.
So let's talk about that a little bit
more.
This isn't necessarily terminology, but I still love
the idea.
Um, I think it's important for us to
talk about.
(09:34):
So this is different training periodizations, different focuses
of strength training.
So at the lower end of our rep
count, we have building power and strength.
This means that you are trying to maximize
the weight that you're using and maximize the
amount of force that you can produce.
So power and strength training, power, meaning explosive
(09:54):
exercises, whether that is tossing a weighted medicine
ball, a wall as hard as you can,
or doing power jumps onto a box trying
to jump up as high as you can,
or doing, you know, where you try to
do a vertical jump, whereas heavy strength training
where you're 100% focusing on how much
weight you can pick up.
(10:15):
You are maximizing how much weight you can
pick up and you're going to keep your
reps at a shorter side.
So we're talking about the three to six
rep range technically, which means you're going to
go heavy and that is going to have
a really big effect on your CNS or
your central nervous system.
And that is going to help build a
better brain and muscle connection so that you're
(10:37):
able to lift that heavy load.
Um, but the thing is a lot of
people don't realize is that that strength training
of three to six, you can be very,
very strong and not necessarily build muscle.
Now, will you build some muscle AKA hypertrophy?
Yes, but that's not the main benefit that
(10:57):
you're going to be getting.
It is more of a neurological response of
being able to pick up that really, really
heavy load.
And so strength training is in that three
to six rep range.
Then we have the second part of periodization,
which is called hypertrophy, which is what I
think most people associate with strength training.
Hypertrophy is just a fancy word that means
to build muscle.
(11:18):
And so that is the goal of the
hypertrophy phase is to have muscle growth and
to allow yourself to recover as much as
possible.
And that is going to be in where
each set, so each round that you're doing
when you're picking up weights is in the
eight to 12 rep range.
And then you're going to have anywhere between
like two to three minutes of rest, where
(11:40):
I should also say that when you're doing
that heavy strength training component of the three
to six, because that is so heavy on
your neurological side of things, you're going to
need a longer rest in between each set.
Some people can rest up to like 10
minutes between rest.
I wouldn't recommend necessarily that because that's also
going to let your body cool down a
little bit more than you would like, but
(12:02):
you are probably going to take about at
least three to five minutes of rest between
each set.
Whereas with hypertrophy, you are lowering the amount
of weight that you're using so that you
can do more reps again, eight to 12
and then your rest period can also shorten
a little bit.
So it's going to be more around like
60 seconds to three minutes between each set.
(12:24):
And then the third part of the training
periodization is your endurance based training, which you
are trying to maximize your sustained activity.
And that's going to increase our reps even
more and decrease the weight.
So obviously the weight that I use for
eight reps isn't going to be the same
weight that I use for 15 reps.
And if you can use the same weight,
(12:46):
then that means that you weren't going heavy
enough in your hypertrophy phase.
And we have talked about this where over
70% this is what the science shows
over 70% of people that work out
aren't lifting heavy enough and they are keeping
themselves back from actually growing muscle.
So keep that in the back of your
mind.
When you are, I always tell my clients,
(13:06):
you are not married to the weight that
you choose for your first set.
If you're trying to knock out eight to
10 reps and you finish it going like,
that wasn't really hard.
Then you're not doing yourself any favors, increase
your weight or increase the number of reps
until it does become a challenge.
Now, the important thing is that I want
to stress with this is I think most
people in their training make a really big
(13:27):
mistake of staying in that hypertrophy phase pretty
much throughout their training, doing three sets of
10, three sets of 12 sets every single
time that they work out.
All three of these elements of strength training
are important to cycle through because it's going
to one create a really good balance program.
You want to be able to have power
(13:48):
and build maximum strength.
You also want to be able to build
maximum muscle fiber.
And of course, endurance is super important as
well.
I've talked about this at nauseam, nauseam.
I don't think I really need to do
that, but I do want to stress the
importance that if you have been in this
hypertrophy phase for most of your training, it
is time to switch it up a little
(14:10):
bit and go into one of the other
forms of strength training.
It's going to help you not only see
these great benefits and all the other areas,
but it's also going to make things a
little bit more exciting, change it up a
little bit.
There's nothing wrong with that.
For the past about 12 weeks in fitments,
weekly live, we've really been putting a lot
of focus on hypertrophy.
(14:31):
And so actually starting this week, I'm changing.
Oh, we started a little bit last week
talking about it.
Last week was kind of a pre prequel
to it all.
This week is really kicking it off where
I am taking us more into an endurance
based training program for the next eight to
12 weeks.
And anything between eight to 16 weeks in
a certain periodization is perfect.
(14:52):
And then change it up a little bit.
And you can also add in some of
these elements into your cycle at any time.
And that's what I've kind of always done
in the past.
There's always been a little bit of sprinkle
of some power moves, a little sprinkle of
endurance here and there with the ultimate kind
of umbrella for the past few weeks being
(15:12):
hypertrophy.
And so now with us being under the
more endurance umbrella, I'm still going to be
sprinkling in some endurance training or I'm sorry,
some hypertrophy training and some power training as
well.
So it doesn't have to be all or
none, but you do want to have a
little bit extra emphasis on one goal.
And then after about eight to 12, I
would say 16 weeks max, switch it up.
(15:35):
It's also going to help you to prevent
injuries as well.
So yeah, that's a great question.
Those are the three different types of strength
training.
Which one are you focusing on and which
one's your favorite?
For me personally, I do enjoy that more
like eight to 12 rep range more mentally
than anything, because it's kind of like in
your head.
Okay.
I can do eight reps, right?
Whereas when you start to get into that
(15:55):
endurance training, even though the weight is going
down, doing 15 reps and more is really
mentally challenging and it hurts.
You still want to pick a weight that's
heavy enough where you're pushing it and going
like, Oh my gosh, 15 reps is hard.
And I should also note again, just because
you're focusing on one element, like with the
(16:17):
endurance, you're trying to sustain your activity.
You, if you are progressing harder and harder,
you will still build muscle.
So it's not as if you're neglecting one
thing completely.
So yeah, there you go.
All right.
Great question.
Next up, now that that's kind of like
the science of things, we will make it
a little bit, these are now just the
(16:37):
actual words.
So what's, what about Metcon?
So Metcon stands for metabolic conditioning, and it
kind of just means high intensity strength training.
It doesn't necessarily have to be picking up
weights, but it's the idea of moving through
exercises very quickly with little or no rest.
Now, how is that different than hit high
(16:58):
intensity interval training?
Well, that one special word interval says it
off.
So hit means going really, really hard for
a short amount of time, getting some rest
and then doing either the same interval again
or a different interval moving on.
Whereas a Metcon, you don't really get that
rest as often.
It's more of a steady state, really trying
(17:18):
to like push hard.
Both of those are very hard on your
metabolic system and on your body.
You should not be doing Metcons or hit
every single day.
That's going to exhaust you and over train
you, but adding it in, especially for women
is really, really important.
It can have some great benefits for our
hormonal health and for our mental health.
I don't know about you, but when I
(17:39):
go out and I do a hard hit
workout, the exercise high that I get from
that is incredible and I love it.
And it's those kinds of workouts that leave
you like sweaty and dripping that make you
feel really bad-ass.
It's not just that workout high that you
get, but it's that boost of confidence at
the end that goes, Oh my God, I
just survived that.
(18:00):
And for anything, right?
For no other reason, it's a great reason
to go and do those kind of workouts.
Those are the workouts at the end of
Fit Women's Weekly Live when we do them,
which a lot of times we do a
Metcon or a hit on Monday, Tuesdays and
Fridays where you just kind of go like,
wow, I am amazing.
I am strong.
I am powerful.
Look at what I just accomplished.
(18:22):
So it builds strength, it builds fitness and
it builds confidence and can't go wrong with
that.
So that's the difference between Metcon and hit.
Then what about the word like certain different
words?
So we have AMRAP, which means as many
rounds as possible.
And so that could be like, if you
have three exercises and you have a five
minute AMRAP.
So you're going to have five minutes on
(18:43):
the timer to do that particular circuit, as
many rounds as you can.
And then maybe that's the workout, or maybe
you're going to put it into an interval
program where you do it for five minutes,
as many rounds as possible.
You rest for two and a half minutes
and then you repeat that.
So that's one way to look at it.
Another popular word that you probably see floating
around is EMOM, every minute on the minute.
(19:05):
This is probably the one that I get
asked about the most when I post up
workouts.
I'll say like, Hey, this is a 20
minute EMOM and people will always ask, what
does that mean?
So every minute on the minute means that
you have an exercise or a short circuit
within a minute time that you have to
accomplish.
And then whatever's left of that minute is
then rest.
(19:26):
And so the rest is actually built into
that 60 seconds.
And so when the 60 seconds is up,
a brand new minute begins and you either
do that same thing all over again, or
you move on to like the next exercise.
So let's say one of our favorites, one
of my favorites is just this very simple
10 minute EMOM of 10 to 12 burpees,
(19:47):
depending on where you are in your fitness.
So that means that I'm going to do
12 burpees.
Whatever is left of my minute after my
12 burpees are done is then rest.
And then when that minute is over and
new one begins, I do that all over
for 10 rounds total.
And the thing that I always want to
tell my clients, so if you see an
EMOM, but you're like, I can't knock out
12 burpees in a minute, that's okay.
(20:10):
Figure out how many reps that you can
do in about 40 seconds so that you're
having about 20 seconds left to rest and
recover.
So sometimes when I'm doing this live, when
I finish my 12, I'll say, Hey, wherever
you are, go ahead and stop and go
ahead and rest with me.
And then whatever they got on that round,
(20:30):
I'll say, now use that as your personal
baseline for your goal.
And it doesn't always have to be in
every minute on the minute.
Sometimes it can be in every two minutes
on the two minutes.
So, so you can play around with it,
but you might see it written in different
ways where an EMOM is spelled E-M
-O-M and then like an every two
minutes would be E-2-M-O-M.
(20:52):
So it's still saying that O-M, but
if you've ever seen E-2-M-O
-M, every two minutes on the minute, that's
what that means.
It's saying you have two minutes to accomplish
this.
Whatever's left of your time is then rest.
And then a new two minutes is going
to immediately start back again.
And then let's see, sets.
I already talked about reps.
(21:13):
I feel like we already know what that
means, meaning just individual exercises.
So if I'm going to do three sets
of 15 reps of squats, that means I'm
going to do 15 individual squats.
I'm going to then rest and I'm going
to repeat that for two more times for
three sets total.
Um, and yeah, I'm going over my words.
(21:35):
And I think that between the things that
I wanted to talk about and the things
that you guys slid into my DMS about,
that's it.
Hopefully y'all have found this interesting.
I tried to sprinkle in some, some good
science in there too.
We could also do this with speed work
or with running.
So if you would like me to kind
(21:55):
of break down running terminology, fartlets, sprints, the
different types, type two cardio or, um, tight
or zone three, zone two, zone, all the
different zones of cardio, let me know.
And we could always do this maybe next
week as well.
So there you have it.
If I left anything off and you're still
going, well, what about this word or that
(22:17):
word slide into my DMS?
I will respond back to you.
I love hearing from you guys.
Kindle boil fitness.
And again, y'all be at nine 30.
It's going to happen in May.
I don't want you missing out.
So email me, Kindle at fitwomensweekly.com or
again, slide into my DMS and I will
give you all the details.
(22:38):
And that registration should be open in the
next day or two.
I'm very, very excited.
Dan's just finishing a few things up on
the website and then that'll be launched and
it'll be open to just a very small
group of women.
So if you're like I am where you
get super excited when the weather starts to
be a little bit more sunny, the temperatures
(22:59):
are coming up.
I am more motivated than ever to increase
my fitness.
I always get this itch around this time
of year.
Then join me for the ignite 30.
Not only are you going to get everything
that I talked about with the to do's,
but I'm going to coach you.
You're going to have access to me every
day to ask me questions, to get that
motivational boost that you need to get the
help and the accountability to actually get through
(23:20):
the program.
And what can you accomplish in 30 days?
Let's find out.
All right, guys.
Thanks for hanging out with me.
Talk to you soon.
Bye.
Oh, have you left a review of the
podcast yet?
Please do that.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's going on, you guys?
Welcome to a brand new episode of the
Fit Women's Weekly Podcast.
I'm Kendall.
This is your first time tuning into the
show.
Welcome.
I hope that you hear some nuggets in
this episode that make you want to come
back for future episodes and, of course, go
back and listen to past episodes.
There are over 650 past Fit Women's Weekly
(00:20):
episodes and I have talked about everything.
We talk mindset, fitness, girl chat.
I get really vulnerable and share experiences of
turning 41 and trying to wrap your head
around big life changes that I think a
lot of us go through, but we just
don't talk about it often enough.
So definitely go back and listen to those
(00:41):
episodes and make sure to subscribe to the
podcast so that you don't miss out on
future episodes because I hop in here every
single Wednesday and then most Fridays I will
hop in and either answer a listener question
or give a very specific short Q&A
kind of topic on Fridays.
We call it our Fit Quickie Fridays, so
(01:02):
you don't want to miss out on those
either.
All right, so let's chitchat about what we're
going to be talking about today.
I want to cover terminology.
I want to talk about fitness terminology, specifically
terms when it comes to strength training that
maybe you see pop up a lot and
you're always like, I wonder what that means?
But you also feel a little silly being
(01:23):
like, I think I'm supposed to already know
what it is because it's talked in such
a relaxed way that people and other influencers
out there or other personal trainers throw certain
words around as if you already know what
they mean.
Well, maybe if you're new to your strength
journey, you don't know what it means or
maybe your strength journey has just been different
because there's so many different ways to work
(01:45):
out that a word that is well known
to somebody else might not be well known
to you, but you've been too embarrassed to
be like, I wonder what that means?
Or, you know, maybe you're just busy and
so every time you see a specific word
or hear a word, you're always like, oh,
when I get home and I get a
chance, I'll look that up.
And you just don't.
So I figure if you're already listening to
(02:06):
the podcast, I'll take that step away and
just go ahead and drop some nuggets so
that the next time you do hear those
things, you go, I know exactly what that
is.
Thanks to Kindle and the fit owns with
the podcast.
Just kidding.
But before we jump on in, how's everything
going?
I am going to say I have a
pretty big announcement coming in the next week
(02:27):
or so.
I wasn't sure when we would be doing
another Ignite Challenge.
So Ignite Challenge is my 30 day program
where I rely on what's called my fitness
to do is where every day I've created
a short to do list for you to
help break up your fitness into manageable to
do.
What is it that you need to accomplish
that day?
(02:48):
And they're very, very simple, but it's a
30 day plan.
Every day you open up the film and
weekly app.
It lists out what you need to do
and then you literally check it off.
And as you check it off, you get
points.
And of course, I've also added in every
single workout that you need to be doing.
I have recorded every workout or you can
do the live training with me at film
and weekly.
(03:08):
So I make it really simple.
You can do the previous recorded workouts or
you can actually work out with me live
in real time training.
I do coaching sessions every single day to
help kind of do what we do on
the podcast, but you get a podcast with
me every day where you can actually talk
to me during the episodes and I can
answer them in real time as well.
(03:30):
And we talk about nutrition.
I give you a new nutrition challenge every
single day for the 30 days.
So if you've been stuck in a workout,
right?
Or the training that you're doing now isn't
delivering the results that you want.
Well, guess what?
It's not all of a sudden going to
change and start giving you the results that
you want.
You need to do something new.
You got to do something that challenges you.
And maybe that Ignite 30 program is exactly
(03:52):
what you need to help break you out
of your workout.
Right.
Give you a fun challenge and again, make
it manageable so that you can actually build
a consistent routine, not just with your workouts,
but with all the areas of fitness moving
more throughout the day, eating better to help
fuel yourself.
And of course getting in those workouts to
start getting really great body changing results and
(04:15):
making fitness fun again.
So I'm going to be reporting.
I'm going to be sharing more of those
details in the coming days.
So if you're interested in that, drop into
my DMS and I'll let you be one
of the first people to know when registration
actually opens up and Ignite 30 will start
on May 4th.
So we are getting close to the end,
but we're putting some finishing touches on the
(04:38):
signup registration part of things.
And then it'll be launching to just a
very small select group of people, because I
definitely try to make this as intimate of
a program as possible.
And the fun thing is, is that clients
that want to train with me in my
online studio, fitments, look alive, have to go
through Ignite.
So if that's something that has been on
(04:58):
your brain, then, and you've been curious and
interested, sign up for Ignite.
It's just a program.
You commit yourself to the 30 days.
If you want to join me after and
continue, you can sign up at the end,
but you're not committing to any kind of
membership or subscription.
And that's a pretty cool thing, right?
All you have to do is say, I'm
going to do this for 30 days.
(05:19):
There is an end date in sight, so
they can really see what I can help
you with and then help you decide if
it's something that you want to continue.
So yeah, I'm really excited about it.
All right, let's jump into terminology when it
comes to the strength training world.
First off, let's talk about the different muscle
fibers.
So you've probably have heard things like type
one muscle fibers, type two muscle fibers.
(05:41):
What does that actually mean?
So these are the two primary classifications of
skeletal muscles.
And then you also have cardiac muscles because
remember your heart is a muscle too.
But the thing with cardiac muscle, it doesn't
work the way that our skeletal muscle does
because it runs on its own.
You're not having to tell your heart, Hey,
it's time for you to beat.
(06:02):
Okay.
Beat again.
Otherwise you die pretty fast.
But your skeletal muscles, you have complete control
around.
You have the ability to tell your arm,
raise up to the sky or you know,
tell your knees to bend so that you
can go into a really nice deep squat.
However, you have two types of muscles in
or two types of fiber in those muscles.
(06:24):
Type one, which is also called slow twitch
fibers.
And these are better suited for endurance activities.
So anything that you're doing for a long
amount of time.
So going for a run or maintaining posture,
for example, your core, if it was a
what's called a type two or fast, which
muscle would not be able to let you
(06:45):
stand up for hours on end.
If it was a type two fiber, because
it would exhaust itself too fast.
So these fast, these type one slow twitch
fibers allow you to maintain an activity for
a very, very long time.
They don't fatigue easily.
Whereas your type two or fast twitch fibers
(07:06):
excel in short bursts of high intensity movement.
So when you're doing a rep, that is
anaerobic, meaning it does not require oxygen, things
like a jump, right?
A really explosive jump or doing deadlifts or
bench press.
A lot of strength training movements are anaerobic,
and those are going to focus more on
(07:27):
our type two fast twitch fibers.
So from now on, if you ever hear
people say, Oh, I'm going to go work
my type one muscles or my slow twitch
muscles, you know, that they're talking about those
endurance based muscles.
Those are what they're trying to tap into.
If you hear somebody say like, Hey, this
is an exercise that's going to really focus
(07:47):
on my fast twitch muscles, then you know,
they're going to be doing more heavy lifting
or shrink training.
Now the thing is everybody is a little
bit genetically different.
Some people are gifted and more slow twitch
fibers when it comes to their proportions.
And that means they're going to excel a
lot at long endurance training.
Whereas all some people are made more better
(08:09):
for sprint work, right?
A sprinter, their bodies look a little bit
different.
And if you were to ask a sprinter,
somebody who goes and runs 200 meters to
go run a 5k, they're not going to
do very well.
Even though looking at them, they look like
they are super, super fit, but they are
more, um, gifted and the fast twitch muscle
(08:31):
fibers.
I can remember my college roommate was actually
a sprinter and she could, she did amazing.
She was on scholarship at our college, but
go ask her to run a mile and
you thought that she was dying.
And that was something that I could do
better than her, um, at that time.
So it's really funny how things and how
people are broken down.
So those are the difference in muscle fibers.
(08:52):
And these are not just topics that I
have come to mind.
I actually put up a question box on
my Instagram saying, Hey, what are words or
phrases that you've heard or seen, but you're
too embarrassed to ask or you just haven't
had time to look up.
And these are the ones that you guys
gave me.
So also quick shout out.
If you're not following me on Instagram, make
sure to do that.
Kindle boil fitness.
(09:13):
I'll make sure to log everything into details
too.
Then second thing is somebody asked about the
difference between power, hypertrophy and endurance when it
comes to rough ranges.
So let's talk about that a little bit
more.
This isn't necessarily terminology, but I still love
the idea.
Um, I think it's important for us to
talk about.
(09:34):
So this is different training periodizations, different focuses
of strength training.
So at the lower end of our rep
count, we have building power and strength.
This means that you are trying to maximize
the weight that you're using and maximize the
amount of force that you can produce.
So power and strength training, power, meaning explosive
(09:54):
exercises, whether that is tossing a weighted medicine
ball, a wall as hard as you can,
or doing power jumps onto a box trying
to jump up as high as you can,
or doing, you know, where you try to
do a vertical jump, whereas heavy strength training
where you're 100% focusing on how much
weight you can pick up.
(10:15):
You are maximizing how much weight you can
pick up and you're going to keep your
reps at a shorter side.
So we're talking about the three to six
rep range technically, which means you're going to
go heavy and that is going to have
a really big effect on your CNS or
your central nervous system.
And that is going to help build a
better brain and muscle connection so that you're
(10:37):
able to lift that heavy load.
Um, but the thing is a lot of
people don't realize is that that strength training
of three to six, you can be very,
very strong and not necessarily build muscle.
Now, will you build some muscle AKA hypertrophy?
Yes, but that's not the main benefit that
(10:57):
you're going to be getting.
It is more of a neurological response of
being able to pick up that really, really
heavy load.
And so strength training is in that three
to six rep range.
Then we have the second part of periodization,
which is called hypertrophy, which is what I
think most people associate with strength training.
Hypertrophy is just a fancy word that means
to build muscle.
(11:18):
And so that is the goal of the
hypertrophy phase is to have muscle growth and
to allow yourself to recover as much as
possible.
And that is going to be in where
each set, so each round that you're doing
when you're picking up weights is in the
eight to 12 rep range.
And then you're going to have anywhere between
like two to three minutes of rest, where
(11:40):
I should also say that when you're doing
that heavy strength training component of the three
to six, because that is so heavy on
your neurological side of things, you're going to
need a longer rest in between each set.
Some people can rest up to like 10
minutes between rest.
I wouldn't recommend necessarily that because that's also
going to let your body cool down a
little bit more than you would like, but
(12:02):
you are probably going to take about at
least three to five minutes of rest between
each set.
Whereas with hypertrophy, you are lowering the amount
of weight that you're using so that you
can do more reps again, eight to 12
and then your rest period can also shorten
a little bit.
So it's going to be more around like
60 seconds to three minutes between each set.
(12:24):
And then the third part of the training
periodization is your endurance based training, which you
are trying to maximize your sustained activity.
And that's going to increase our reps even
more and decrease the weight.
So obviously the weight that I use for
eight reps isn't going to be the same
weight that I use for 15 reps.
And if you can use the same weight,
(12:46):
then that means that you weren't going heavy
enough in your hypertrophy phase.
And we have talked about this where over
70% this is what the science shows
over 70% of people that work out
aren't lifting heavy enough and they are keeping
themselves back from actually growing muscle.
So keep that in the back of your
mind.
When you are, I always tell my clients,
(13:06):
you are not married to the weight that
you choose for your first set.
If you're trying to knock out eight to
10 reps and you finish it going like,
that wasn't really hard.
Then you're not doing yourself any favors, increase
your weight or increase the number of reps
until it does become a challenge.
Now, the important thing is that I want
to stress with this is I think most
people in their training make a really big
(13:27):
mistake of staying in that hypertrophy phase pretty
much throughout their training, doing three sets of
10, three sets of 12 sets every single
time that they work out.
All three of these elements of strength training
are important to cycle through because it's going
to one create a really good balance program.
You want to be able to have power
(13:48):
and build maximum strength.
You also want to be able to build
maximum muscle fiber.
And of course, endurance is super important as
well.
I've talked about this at nauseam, nauseam.
I don't think I really need to do
that, but I do want to stress the
importance that if you have been in this
hypertrophy phase for most of your training, it
is time to switch it up a little
(14:10):
bit and go into one of the other
forms of strength training.
It's going to help you not only see
these great benefits and all the other areas,
but it's also going to make things a
little bit more exciting, change it up a
little bit.
There's nothing wrong with that.
For the past about 12 weeks in fitments,
weekly live, we've really been putting a lot
of focus on hypertrophy.
(14:31):
And so actually starting this week, I'm changing.
Oh, we started a little bit last week
talking about it.
Last week was kind of a pre prequel
to it all.
This week is really kicking it off where
I am taking us more into an endurance
based training program for the next eight to
12 weeks.
And anything between eight to 16 weeks in
a certain periodization is perfect.
(14:52):
And then change it up a little bit.
And you can also add in some of
these elements into your cycle at any time.
And that's what I've kind of always done
in the past.
There's always been a little bit of sprinkle
of some power moves, a little sprinkle of
endurance here and there with the ultimate kind
of umbrella for the past few weeks being
(15:12):
hypertrophy.
And so now with us being under the
more endurance umbrella, I'm still going to be
sprinkling in some endurance training or I'm sorry,
some hypertrophy training and some power training as
well.
So it doesn't have to be all or
none, but you do want to have a
little bit extra emphasis on one goal.
And then after about eight to 12, I
would say 16 weeks max, switch it up.
(15:35):
It's also going to help you to prevent
injuries as well.
So yeah, that's a great question.
Those are the three different types of strength
training.
Which one are you focusing on and which
one's your favorite?
For me personally, I do enjoy that more
like eight to 12 rep range more mentally
than anything, because it's kind of like in
your head.
Okay.
I can do eight reps, right?
Whereas when you start to get into that
(15:55):
endurance training, even though the weight is going
down, doing 15 reps and more is really
mentally challenging and it hurts.
You still want to pick a weight that's
heavy enough where you're pushing it and going
like, Oh my gosh, 15 reps is hard.
And I should also note again, just because
you're focusing on one element, like with the
(16:17):
endurance, you're trying to sustain your activity.
You, if you are progressing harder and harder,
you will still build muscle.
So it's not as if you're neglecting one
thing completely.
So yeah, there you go.
All right.
Great question.
Next up, now that that's kind of like
the science of things, we will make it
a little bit, these are now just the
(16:37):
actual words.
So what's, what about Metcon?
So Metcon stands for metabolic conditioning, and it
kind of just means high intensity strength training.
It doesn't necessarily have to be picking up
weights, but it's the idea of moving through
exercises very quickly with little or no rest.
Now, how is that different than hit high
(16:58):
intensity interval training?
Well, that one special word interval says it
off.
So hit means going really, really hard for
a short amount of time, getting some rest
and then doing either the same interval again
or a different interval moving on.
Whereas a Metcon, you don't really get that
rest as often.
It's more of a steady state, really trying
(17:18):
to like push hard.
Both of those are very hard on your
metabolic system and on your body.
You should not be doing Metcons or hit
every single day.
That's going to exhaust you and over train
you, but adding it in, especially for women
is really, really important.
It can have some great benefits for our
hormonal health and for our mental health.
I don't know about you, but when I
(17:39):
go out and I do a hard hit
workout, the exercise high that I get from
that is incredible and I love it.
And it's those kinds of workouts that leave
you like sweaty and dripping that make you
feel really bad-ass.
It's not just that workout high that you
get, but it's that boost of confidence at
the end that goes, Oh my God, I
just survived that.
(18:00):
And for anything, right?
For no other reason, it's a great reason
to go and do those kind of workouts.
Those are the workouts at the end of
Fit Women's Weekly Live when we do them,
which a lot of times we do a
Metcon or a hit on Monday, Tuesdays and
Fridays where you just kind of go like,
wow, I am amazing.
I am strong.
I am powerful.
Look at what I just accomplished.
(18:22):
So it builds strength, it builds fitness and
it builds confidence and can't go wrong with
that.
So that's the difference between Metcon and hit.
Then what about the word like certain different
words?
So we have AMRAP, which means as many
rounds as possible.
And so that could be like, if you
have three exercises and you have a five
minute AMRAP.
So you're going to have five minutes on
(18:43):
the timer to do that particular circuit, as
many rounds as you can.
And then maybe that's the workout, or maybe
you're going to put it into an interval
program where you do it for five minutes,
as many rounds as possible.
You rest for two and a half minutes
and then you repeat that.
So that's one way to look at it.
Another popular word that you probably see floating
around is EMOM, every minute on the minute.
(19:05):
This is probably the one that I get
asked about the most when I post up
workouts.
I'll say like, Hey, this is a 20
minute EMOM and people will always ask, what
does that mean?
So every minute on the minute means that
you have an exercise or a short circuit
within a minute time that you have to
accomplish.
And then whatever's left of that minute is
then rest.
(19:26):
And so the rest is actually built into
that 60 seconds.
And so when the 60 seconds is up,
a brand new minute begins and you either
do that same thing all over again, or
you move on to like the next exercise.
So let's say one of our favorites, one
of my favorites is just this very simple
10 minute EMOM of 10 to 12 burpees,
(19:47):
depending on where you are in your fitness.
So that means that I'm going to do
12 burpees.
Whatever is left of my minute after my
12 burpees are done is then rest.
And then when that minute is over and
new one begins, I do that all over
for 10 rounds total.
And the thing that I always want to
tell my clients, so if you see an
EMOM, but you're like, I can't knock out
12 burpees in a minute, that's okay.
(20:10):
Figure out how many reps that you can
do in about 40 seconds so that you're
having about 20 seconds left to rest and
recover.
So sometimes when I'm doing this live, when
I finish my 12, I'll say, Hey, wherever
you are, go ahead and stop and go
ahead and rest with me.
And then whatever they got on that round,
(20:30):
I'll say, now use that as your personal
baseline for your goal.
And it doesn't always have to be in
every minute on the minute.
Sometimes it can be in every two minutes
on the two minutes.
So, so you can play around with it,
but you might see it written in different
ways where an EMOM is spelled E-M
-O-M and then like an every two
minutes would be E-2-M-O-M.
(20:52):
So it's still saying that O-M, but
if you've ever seen E-2-M-O
-M, every two minutes on the minute, that's
what that means.
It's saying you have two minutes to accomplish
this.
Whatever's left of your time is then rest.
And then a new two minutes is going
to immediately start back again.
And then let's see, sets.
I already talked about reps.
(21:13):
I feel like we already know what that
means, meaning just individual exercises.
So if I'm going to do three sets
of 15 reps of squats, that means I'm
going to do 15 individual squats.
I'm going to then rest and I'm going
to repeat that for two more times for
three sets total.
Um, and yeah, I'm going over my words.
(21:35):
And I think that between the things that
I wanted to talk about and the things
that you guys slid into my DMS about,
that's it.
Hopefully y'all have found this interesting.
I tried to sprinkle in some, some good
science in there too.
We could also do this with speed work
or with running.
So if you would like me to kind
(21:55):
of break down running terminology, fartlets, sprints, the
different types, type two cardio or, um, tight
or zone three, zone two, zone, all the
different zones of cardio, let me know.
And we could always do this maybe next
week as well.
So there you have it.
If I left anything off and you're still
going, well, what about this word or that
(22:17):
word slide into my DMS?
I will respond back to you.
I love hearing from you guys.
Kindle boil fitness.
And again, y'all be at nine 30.
It's going to happen in May.
I don't want you missing out.
So email me, Kindle at fitwomensweekly.com or
again, slide into my DMS and I will
give you all the details.
(22:38):
And that registration should be open in the
next day or two.
I'm very, very excited.
Dan's just finishing a few things up on
the website and then that'll be launched and
it'll be open to just a very small
group of women.
So if you're like I am where you
get super excited when the weather starts to
be a little bit more sunny, the temperatures
(22:59):
are coming up.
I am more motivated than ever to increase
my fitness.
I always get this itch around this time
of year.
Then join me for the ignite 30.
Not only are you going to get everything
that I talked about with the to do's,
but I'm going to coach you.
You're going to have access to me every
day to ask me questions, to get that
motivational boost that you need to get the
help and the accountability to actually get through
(23:20):
the program.
And what can you accomplish in 30 days?
Let's find out.
All right, guys.
Thanks for hanging out with me.
Talk to you soon.
Bye.
Oh, have you left a review of the
podcast yet?
Please do that.
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