Episode Transcript
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Colton Cockerell (00:04):
Hello and welcome to a another exciting
episode of Bridge the Gap wherewe're balancing life through
health, wealth, business andrelationships. Alright welcome
to the show. My name is ColtonCockerell. And with me, I have
my lovely co host, Miss TrishaStetzel Trisha, what is going
(00:25):
on?
Trisha Stetzel (00:25):
Hey, everyone super excited to be here this
month. As a reminder, we'refocused on health. And today
we're going to talk about themisconceptions of working out
and who better to have on theshow to talk about working out
and Fil Silvas, the owner andpersonal trainer for OTG
fitness. Hey, Fil, welcome tothe show.
Fil Silvas (00:46):
What's up, thanks for having me on.
Colton Cockerell (00:48):
And we love having to fill but before we
jump in, we do got to give ashout out to our sponsor and say
sponsor, today's show is broughtto you by Sharer McKinley Group,
LLC. So Fil, with that beingsaid, let's go ahead and jump in
get a lot of questions for you.
A lot of people it's the newyear, people probably have a ton
of questions on how do I workout or they might just be trying
it and they're doing it thewrong way. So we want to make
sure that we give some educationon the proper way to do it. So
(01:10):
first question, how many timesper week do I need to work out?
Fil Silvas (01:17):
Um, we say, here's what we say OTG, we say that
four days per week is ideal. Andthis is structured workout. And
what I mean by structuredworkout means that you have a
plan in place, execute the plan,and you're done. So we say four
is ideal. Three is good, twowill get the job done. But that
(01:39):
being said, little caveat, wewant you to be active every day.
That means four structuredworkouts, we're weightlifting,
something along those lines, butseven days a week we do we do
want to be generally active. Soit's kind of a kind of a two
part answer. But that's what webelieve is best because we're
(02:01):
about more frequency overduration mean, we want you doing
something active pretty muchevery day.
Colton Cockerell (02:08):
So can you can you kind of expand on the on
active, what do you mean justlike walking potentially, or
Fil Silvas (02:13):
going for 30 minute walk outside, take your dogs for
a walk, play basketball with thekids run up and down your
stairs, I don't know. Just youknow, some people like to do a
step goal. I think that that'sreally great. People use the big
round number 10,000 steps a day,I think that that's a that's a
great goal. So it can be Yeah, awalk with the kids walk with the
(02:35):
dog playing fetch with your dogoutside, you know, move just
moving around a little bit notsitting all day, even for some
people, it can be really helpfulto want instead of doing one
long walk, man, I can't fit thaton my schedule. Or maybe you
can't even walk for 30 or 45minutes without your knees
hurting or your hips orsomething like that. And
(02:56):
personally, what I like to do isbreak my walks up throughout the
day. So I go on multiple 10minute walks outside, so you're
outside in the sun every day anda really good way to time that
is just every time you eat, gofor a walk, because most people
eat three, four times a day. Ifyou eat, that's your trigger. I
can't really snap that good.
Maybe a little better, I don'tknow. But yeah, every time you
(03:17):
eat, that's your trigger to gofor a 10 minute walk. And if you
do that three times a day,that's 30 minutes of walking. So
that's one really good way toget some activity and
Trisha Stetzel (03:29):
I like it. So Fil, what I hear you saying is
get your rump out of your chair.
Yeah. And out from behind zoom,take yourself outside, get some
sun in your eyeballs, right andsome vitamin D on your skin. And
I know that that can be that canbe hard for a lot of people who
are working from home, right? Somaking it making it a habit is
definitely important. So thosethree or four days a week where
(03:52):
you're actually doing aregimented workout, how long are
those workouts? Or how longshould I be doing a workout for?
Fil Silvas (04:01):
So we'd like to 30 to 45 minute range. A lot of
people say an hour and that'stotally fine. But the problem is
finding an hour out of your day.
And I've found working withhundreds 1000s of people at this
point that working out at homeis really good. But it can be
helpful. But getting away fromhome can also be super helpful.
(04:22):
So we're more fans of going tothe gym or going to the park
down the road and taking somelight dumbbells with yourself
like that getting out of thehouse. That way it changes your
mindset from your place offamily or even your place of
workout. People talk abouthaving an office in their home.
(04:42):
So it's like they only go totheir office to work. Well. It's
the same thing when it comes toyour workouts. And the problem
with having an hour longworkout. is once you take the
time to go somewhere. Workout,take the time to get back home.
Shower and everything, we couldbe talking about hour and a half
or two hours, right. And nowthat's why it's so difficult.
(05:04):
But if we shorten the workout to30 to 45 minutes, 45 minutes
being, you know, on the longerside, 30 minutes being kind of
that minimum barrier to entry,hopefully, we can get everything
done and actually still fit itin our day. And we're also in
general fans of frequency overduration, meaning that we'd
(05:26):
rather you work out four days aweek for 30 minutes, then twice
a week for an hour, the benefitsare going to be much more
substantial. And we're alsogoing to actually build the
habit, you probably know as goodas anyone, you're not going to
anything you do once or twice aweek, you're not going to build
the habit, we want exercise tobe a regular part of your day.
(05:47):
And exercise needs to be asnormal as clocking into work,
then until it is you're going tohave a difficult time. So we
want to build that habit faster.
And I guess one one more notethat something that I like to
talk to people about that ananalogy that can be really
helpful, I guess is let's say ifit takes you 100 workouts, to
(06:11):
get into the groove and workoutto be easier, would you rather
that take six weeks, or sixmonths, you know, get into the
groove faster, and your benefitswill be better.
Colton Cockerell (06:23):
So then now let's talk about that exercise
for that workout. What is thebest exercise specifically
people are trying to loseweight. So what are the best
exercises that you've comeacross that you think would be
very helpful to lose weight.
Fil Silvas (06:36):
So when it comes to exercise, the most beneficial,
the best bang for your buck isdefinitely going to be strength
training. So we're using weightswe're using bands are using our
body weight. And that is what'sgoing to get us the most bang
for our buck, because we want tobuild muscle, which will later
help us lose fat, and somethingthat I really want everyone to
(07:00):
understand. And I am prettystraightforward people and they
come here to sign up and stufflike that. If you want to lose
weight, you don't work out tolose weight, you work out it's
part of weight loss. But theweight loss itself is going to
come more in the lines of youreating habits, you exercise, the
(07:20):
main goal of exercise should beto get stronger, feel better,
have more energy, and be moreconfident in yourself, that
confidence will then bleed intohaving better eating habits.
Because fitness is veryexponential. And what I mean by
that is when you start workingout, you're going to
automatically eat a little bitbetter. And when you eat better,
(07:43):
you're going to feel better,when you feel better, you're
going to work out more, and it'sthis constant exponential cycle
up. So not to say that exercisedoesn't help weight loss because
obviously it does, but don'tmake weight loss your main goal
for going to the gym and workingout it should be to to build
muscle gain confidence and feelbetter about yourself. And then
(08:06):
we'll lose weight throughthrough eating habits. So that's
just that's just my belief. AndI've seen it work for a lot of
people.
Trisha Stetzel (08:14):
It can't outrun the fork. Right, right.
Fil Silvas (08:20):
I lost almost 100 pounds myself and zero exercise,
you know, other than just likenormal daily, daily stuff that
people do, but no structuredexercise during my personal
weight loss journey. So I'mreally big on the diet side of
things when it comes to theweight loss itself.
Colton Cockerell (08:37):
You know, but But working out working out is
important. And, like you saidfrom the feeling good aspect
from longevity, all that otherstuff. So absolutely weight
loss, dieting, it's how
Fil Silvas (08:46):
you it's how you complete the circle. Yeah, you
know, you got to exercise. Andthen it's all it's all compounds
on top of each other likecompound interest, you know, I'm
saying
Colton Cockerell (08:57):
talking my language? Yeah, see,
Fil Silvas (08:59):
I knew I could relate something in there.
Trisha Stetzel (09:02):
So I, you talked about strength training. And I
know and some people may notknow this. So I'd like for you
to talk a little bit about it.
It's kind of a two parter. Butstrength training is also
important for aging people,people who are older so let's
talk a little bit more aboutaging folks and strength
training but also pepper in thecardio, is there a place fill
for cardio in the workout? Andwhere where does what role does
(09:26):
that play?
Fil Silvas (09:29):
I would say this drink is more important for the
aging individual. Because theolder that we get, the harder
and harder it becomes to gainmuscle. At some point. You know
in the cycle, it becomesextremely difficult to gain
muscle. And our goals changeactually, from gaining muscle to
(09:53):
maintaining the muscle that wehave, actually, you know people
that are getting into their 50s60s 70s Is it possible to gain
muscle, of course, is it hard,it's much harder than someone
you know, in their 20s, or even30s. So at some point, the goal
is kind of change actually tojust maintaining the muscle that
(10:14):
you have. And strength trainingis the only way that we can do
that. And as far as cardio isconcerned, there's always a
place for cardio for hearthealth. Remember that our heart
is a muscle, just like yourbiceps, they're, they're a
different type of muscle, forsure biceps or skeletal muscle,
you know, it's a different typeof muscle. But at the same time,
your heart still needs to betrained. And you need to get
(10:36):
that heart rate up, push thatthreshold high, as often as you
comfortably can. Obviously,don't overdo it, consult with
your doctor before you you know,do high super, super high
intense, you know, workouts thatare really getting your heart
rate up, especially if you're anolder individual. But there's
always a good place for cardioand training the heart for sure.
(10:57):
But strength training for theaging individuals exponentially
important
Colton Cockerell (11:03):
in adding to that I actually know, I don't
wanna say quite a few people,but a handful of people who
actually believe that they don'tthey don't do a lot of weight
training, they think that cardioalone will help them lose
weight. Can you kind of expoundon that and the misconception of
cardio overweight training?
Fil Silvas (11:20):
Yeah, I would say that's, that's probably a huge
misconception and a big problemthat people believe that people
have, because muscle tissue iswhat is going to help you lose
weight and keep it off. Evenmore important than losing
weight is keeping it off. Idon't have the like statistics,
(11:40):
right next to me. But off thetop of my head, I want to say
it's like over 91% of peoplethat lose significant amounts of
weight significant mean 30pounds or more 91% of people
that lose 30 pounds or more,gain it back within three years.
And that's probably because theyjust ate less and did more
cardio. Now, if they would havebeen strength training, gaining
(12:05):
muscle, that's how we that's howwe kind of raised the metabolism
like it's deeper than that. Butthat's the easiest way to think
about it. In layman's terms, theway people think of metabolism
that like I want to be able toeat more without gaining fat.
The way that you do that is addmuscle mass. Muscle mass is
active tissue, which requirescalories just to maintain the
(12:28):
muscle that you have. So themore muscle you have, the higher
metabolism, the more caloriesyou can consume without gaining
weight. So if someone that lostsignificant amount of weight, 30
pounds or more core to also belifting weights and gaining
muscle, then they could continueto consume more calories without
(12:48):
gaining their weight back. Soskipping the weight training,
you might not feel it now. Butthree to five years from now,
you're going to feel thedifference, because that way
it's going to start creepingback on.
Colton Cockerell (13:00):
So I think that's probably one of the most
interesting things I heardtoday. So you're saying that
that just having more musclenaturally, is you're burning
more calories, or you need morecalories to fuel that muscle?
That's right. And so and so thatweight loss that's just not like
what I've heard with cardio andyou're running. Is it true that
when you're running, that's whenyou're burning all that, that
that fat and then potentiallywhen you stop it stops, whereas
(13:23):
lifting weights that lasts forhours, the breaking down of
muscle and the building back up,and that's burning calories
continually. Is that true?
Fil Silvas (13:29):
Yeah, there's something to be said about that.
That's actually it's calledEPOC. It's an acronym that
stands for excess post exercise,oxygen consumption, which is
EPOC, which is the effect ofcontinuing to burn calories,
consume oxygen for the timeafter your workout. Now a hit
cardio session, heart rate upand down, heart rate up and
(13:51):
down. There is a small effect ofEPOC there. But it's going to be
even better on the weights forsure the string training part of
it is going to get that EPOCeven higher.
Trisha Stetzel (14:02):
Oh, I love it.
That's great. Right. So I had toget this out of my brain Fil
while you were talking aboutthat. I was drawing a parallel
to us Texans who have St.
Augustine on our lawn. Right.
It's not about killing theweeds. It's about feeding the
St. Augustine. St. Augustinewill be stronger. Feels like I'm
not getting it at all. Texansare listening to this and
(14:25):
they've got St. Augustine grass,they will for sure. It really is
about feeding, feeding what youwant to grow, right? That muscle
right is what's really going tohelp us lose that weight is what
it sounds like. So what whatabout belly fat? What's the best
way to get rid of that stubbornbelly fat?
Fil Silvas (14:44):
So we're gonna go back to the diet a little bit.
It's for sure in the diet sideof things is how you're going to
lose that obviously the exerciseis going to help and then when
it comes to the way that yougain fat and lose fat.
Unfortunately, there's a geneticpiece to that. And so I always
tried to ingrain into people'smind is, over time as you've
been gaining weight, it's likelythat your body grew and you
(15:09):
gained weight in certain areasbefore other areas, right? So
the body loses weight in thesame fashion, it's all going to
be proportion. So there's no wayfor me to prescribe you
something that says you're goingto burn only belly fat, or
(15:29):
you're going to burn only thighfat, or you're going to burn
only arm fat. Unfortunately,that's not really a thing. You
definitely can, you know,exercise more in those areas and
gain more muscle which will helpyou shape those certain areas.
But as far as losing fat from acertain area, not necessarily
possible. Unfortunately, thereality of the situation is that
(15:51):
you're probably going to loseweight in the same way that you
gained it.
Colton Cockerell (15:56):
Fil just saved a lot of people a lot of money.
Trisha, you want to take us out?
I love it.
Trisha Stetzel (16:01):
Yes. Hey, Fil, thanks so much for being with us
today. We really appreciate yourknowledge and sharing that with
our listeners. And for ourlisteners if you want to get in
touch with Fil Are you want somemore information about OTG
fitness please check out theshow notes below. And tune in
next week for another excitingepisode of Bridge the Gap when
(16:21):
we talk to Chelsea Ward aboutgood sleep habits.
Colton Cockerell (16:24):
Thanks again for tuning into this week's
podcast. Don't forget tosubscribe and share this podcast
with the most important peoplein your life. Colton Cockerell
with Sharer McKinley Group, LLCis located at 820 South
Friendswood Drive Suite 207Friendswood, Texas 77546 phone
number to 281-992-5698.
Securities and investmentadvisory services offered
through NEXT Financial Group,Inc. member FINRA/SIPC Sharer
McKinley Group is not anaffiliate of NEXT Financial
(16:45):
Group, Inc.
Hello and welcome to a another exciting
episode of Bridge the Gap wherewe're balancing life through
health, wealth, business andrelationships. Alright welcome
to the show. My name is ColtonCockerell. And with me, I have
my lovely co host, Miss TrishaStetzel Trisha, what is going
(00:25):
on?
Trisha Stetzel (00:25):
Hey, everyone super excited to be here this
month. As a reminder, we'refocused on health. And today
we're going to talk about themisconceptions of working out
and who better to have on theshow to talk about working out
and Fil Silvas, the owner andpersonal trainer for OTG
fitness. Hey, Fil, welcome tothe show.
Fil Silvas (00:46):
What's up, thanks for having me on.
Colton Cockerell (00:48):
And we love having to fill but before we
jump in, we do got to give ashout out to our sponsor and say
sponsor, today's show is broughtto you by Sharer McKinley Group,
LLC. So Fil, with that beingsaid, let's go ahead and jump in
get a lot of questions for you.
A lot of people it's the newyear, people probably have a ton
of questions on how do I workout or they might just be trying
it and they're doing it thewrong way. So we want to make
sure that we give some educationon the proper way to do it. So
(01:10):
first question, how many timesper week do I need to work out?
Fil Silvas (01:17):
Um, we say, here's what we say OTG, we say that
four days per week is ideal. Andthis is structured workout. And
what I mean by structuredworkout means that you have a
plan in place, execute the plan,and you're done. So we say four
is ideal. Three is good, twowill get the job done. But that
(01:39):
being said, little caveat, wewant you to be active every day.
That means four structuredworkouts, we're weightlifting,
something along those lines, butseven days a week we do we do
want to be generally active. Soit's kind of a kind of a two
part answer. But that's what webelieve is best because we're
(02:01):
about more frequency overduration mean, we want you doing
something active pretty muchevery day.
Colton Cockerell (02:08):
So can you can you kind of expand on the on
active, what do you mean justlike walking potentially, or
Fil Silvas (02:13):
going for 30 minute walk outside, take your dogs for
a walk, play basketball with thekids run up and down your
stairs, I don't know. Just youknow, some people like to do a
step goal. I think that that'sreally great. People use the big
round number 10,000 steps a day,I think that that's a that's a
great goal. So it can be Yeah, awalk with the kids walk with the
(02:35):
dog playing fetch with your dogoutside, you know, move just
moving around a little bit notsitting all day, even for some
people, it can be really helpfulto want instead of doing one
long walk, man, I can't fit thaton my schedule. Or maybe you
can't even walk for 30 or 45minutes without your knees
hurting or your hips orsomething like that. And
(02:56):
personally, what I like to do isbreak my walks up throughout the
day. So I go on multiple 10minute walks outside, so you're
outside in the sun every day anda really good way to time that
is just every time you eat, gofor a walk, because most people
eat three, four times a day. Ifyou eat, that's your trigger. I
can't really snap that good.
Maybe a little better, I don'tknow. But yeah, every time you
(03:17):
eat, that's your trigger to gofor a 10 minute walk. And if you
do that three times a day,that's 30 minutes of walking. So
that's one really good way toget some activity and
Trisha Stetzel (03:29):
I like it. So Fil, what I hear you saying is
get your rump out of your chair.
Yeah. And out from behind zoom,take yourself outside, get some
sun in your eyeballs, right andsome vitamin D on your skin. And
I know that that can be that canbe hard for a lot of people who
are working from home, right? Somaking it making it a habit is
definitely important. So thosethree or four days a week where
(03:52):
you're actually doing aregimented workout, how long are
those workouts? Or how longshould I be doing a workout for?
Fil Silvas (04:01):
So we'd like to 30 to 45 minute range. A lot of
people say an hour and that'stotally fine. But the problem is
finding an hour out of your day.
And I've found working withhundreds 1000s of people at this
point that working out at homeis really good. But it can be
helpful. But getting away fromhome can also be super helpful.
(04:22):
So we're more fans of going tothe gym or going to the park
down the road and taking somelight dumbbells with yourself
like that getting out of thehouse. That way it changes your
mindset from your place offamily or even your place of
workout. People talk abouthaving an office in their home.
(04:42):
So it's like they only go totheir office to work. Well. It's
the same thing when it comes toyour workouts. And the problem
with having an hour longworkout. is once you take the
time to go somewhere. Workout,take the time to get back home.
Shower and everything, we couldbe talking about hour and a half
or two hours, right. And nowthat's why it's so difficult.
(05:04):
But if we shorten the workout to30 to 45 minutes, 45 minutes
being, you know, on the longerside, 30 minutes being kind of
that minimum barrier to entry,hopefully, we can get everything
done and actually still fit itin our day. And we're also in
general fans of frequency overduration, meaning that we'd
(05:26):
rather you work out four days aweek for 30 minutes, then twice
a week for an hour, the benefitsare going to be much more
substantial. And we're alsogoing to actually build the
habit, you probably know as goodas anyone, you're not going to
anything you do once or twice aweek, you're not going to build
the habit, we want exercise tobe a regular part of your day.
(05:47):
And exercise needs to be asnormal as clocking into work,
then until it is you're going tohave a difficult time. So we
want to build that habit faster.
And I guess one one more notethat something that I like to
talk to people about that ananalogy that can be really
helpful, I guess is let's say ifit takes you 100 workouts, to
(06:11):
get into the groove and workoutto be easier, would you rather
that take six weeks, or sixmonths, you know, get into the
groove faster, and your benefitswill be better.
Colton Cockerell (06:23):
So then now let's talk about that exercise
for that workout. What is thebest exercise specifically
people are trying to loseweight. So what are the best
exercises that you've comeacross that you think would be
very helpful to lose weight.
Fil Silvas (06:36):
So when it comes to exercise, the most beneficial,
the best bang for your buck isdefinitely going to be strength
training. So we're using weightswe're using bands are using our
body weight. And that is what'sgoing to get us the most bang
for our buck, because we want tobuild muscle, which will later
help us lose fat, and somethingthat I really want everyone to
(07:00):
understand. And I am prettystraightforward people and they
come here to sign up and stufflike that. If you want to lose
weight, you don't work out tolose weight, you work out it's
part of weight loss. But theweight loss itself is going to
come more in the lines of youreating habits, you exercise, the
(07:20):
main goal of exercise should beto get stronger, feel better,
have more energy, and be moreconfident in yourself, that
confidence will then bleed intohaving better eating habits.
Because fitness is veryexponential. And what I mean by
that is when you start workingout, you're going to
automatically eat a little bitbetter. And when you eat better,
(07:43):
you're going to feel better,when you feel better, you're
going to work out more, and it'sthis constant exponential cycle
up. So not to say that exercisedoesn't help weight loss because
obviously it does, but don'tmake weight loss your main goal
for going to the gym and workingout it should be to to build
muscle gain confidence and feelbetter about yourself. And then
(08:06):
we'll lose weight throughthrough eating habits. So that's
just that's just my belief. AndI've seen it work for a lot of
people.
Trisha Stetzel (08:14):
It can't outrun the fork. Right, right.
Fil Silvas (08:20):
I lost almost 100 pounds myself and zero exercise,
you know, other than just likenormal daily, daily stuff that
people do, but no structuredexercise during my personal
weight loss journey. So I'mreally big on the diet side of
things when it comes to theweight loss itself.
Colton Cockerell (08:37):
You know, but But working out working out is
important. And, like you saidfrom the feeling good aspect
from longevity, all that otherstuff. So absolutely weight
loss, dieting, it's how
Fil Silvas (08:46):
you it's how you complete the circle. Yeah, you
know, you got to exercise. Andthen it's all it's all compounds
on top of each other likecompound interest, you know, I'm
saying
Colton Cockerell (08:57):
talking my language? Yeah, see,
Fil Silvas (08:59):
I knew I could relate something in there.
Trisha Stetzel (09:02):
So I, you talked about strength training. And I
know and some people may notknow this. So I'd like for you
to talk a little bit about it.
It's kind of a two parter. Butstrength training is also
important for aging people,people who are older so let's
talk a little bit more aboutaging folks and strength
training but also pepper in thecardio, is there a place fill
for cardio in the workout? Andwhere where does what role does
(09:26):
that play?
Fil Silvas (09:29):
I would say this drink is more important for the
aging individual. Because theolder that we get, the harder
and harder it becomes to gainmuscle. At some point. You know
in the cycle, it becomesextremely difficult to gain
muscle. And our goals changeactually, from gaining muscle to
(09:53):
maintaining the muscle that wehave, actually, you know people
that are getting into their 50s60s 70s Is it possible to gain
muscle, of course, is it hard,it's much harder than someone
you know, in their 20s, or even30s. So at some point, the goal
is kind of change actually tojust maintaining the muscle that
(10:14):
you have. And strength trainingis the only way that we can do
that. And as far as cardio isconcerned, there's always a
place for cardio for hearthealth. Remember that our heart
is a muscle, just like yourbiceps, they're, they're a
different type of muscle, forsure biceps or skeletal muscle,
you know, it's a different typeof muscle. But at the same time,
your heart still needs to betrained. And you need to get
(10:36):
that heart rate up, push thatthreshold high, as often as you
comfortably can. Obviously,don't overdo it, consult with
your doctor before you you know,do high super, super high
intense, you know, workouts thatare really getting your heart
rate up, especially if you're anolder individual. But there's
always a good place for cardioand training the heart for sure.
(10:57):
But strength training for theaging individuals exponentially
important
Colton Cockerell (11:03):
in adding to that I actually know, I don't
wanna say quite a few people,but a handful of people who
actually believe that they don'tthey don't do a lot of weight
training, they think that cardioalone will help them lose
weight. Can you kind of expoundon that and the misconception of
cardio overweight training?
Fil Silvas (11:20):
Yeah, I would say that's, that's probably a huge
misconception and a big problemthat people believe that people
have, because muscle tissue iswhat is going to help you lose
weight and keep it off. Evenmore important than losing
weight is keeping it off. Idon't have the like statistics,
(11:40):
right next to me. But off thetop of my head, I want to say
it's like over 91% of peoplethat lose significant amounts of
weight significant mean 30pounds or more 91% of people
that lose 30 pounds or more,gain it back within three years.
And that's probably because theyjust ate less and did more
cardio. Now, if they would havebeen strength training, gaining
(12:05):
muscle, that's how we that's howwe kind of raised the metabolism
like it's deeper than that. Butthat's the easiest way to think
about it. In layman's terms, theway people think of metabolism
that like I want to be able toeat more without gaining fat.
The way that you do that is addmuscle mass. Muscle mass is
active tissue, which requirescalories just to maintain the
(12:28):
muscle that you have. So themore muscle you have, the higher
metabolism, the more caloriesyou can consume without gaining
weight. So if someone that lostsignificant amount of weight, 30
pounds or more core to also belifting weights and gaining
muscle, then they could continueto consume more calories without
(12:48):
gaining their weight back. Soskipping the weight training,
you might not feel it now. Butthree to five years from now,
you're going to feel thedifference, because that way
it's going to start creepingback on.
Colton Cockerell (13:00):
So I think that's probably one of the most
interesting things I heardtoday. So you're saying that
that just having more musclenaturally, is you're burning
more calories, or you need morecalories to fuel that muscle?
That's right. And so and so thatweight loss that's just not like
what I've heard with cardio andyou're running. Is it true that
when you're running, that's whenyou're burning all that, that
that fat and then potentiallywhen you stop it stops, whereas
(13:23):
lifting weights that lasts forhours, the breaking down of
muscle and the building back up,and that's burning calories
continually. Is that true?
Fil Silvas (13:29):
Yeah, there's something to be said about that.
That's actually it's calledEPOC. It's an acronym that
stands for excess post exercise,oxygen consumption, which is
EPOC, which is the effect ofcontinuing to burn calories,
consume oxygen for the timeafter your workout. Now a hit
cardio session, heart rate upand down, heart rate up and
(13:51):
down. There is a small effect ofEPOC there. But it's going to be
even better on the weights forsure the string training part of
it is going to get that EPOCeven higher.
Trisha Stetzel (14:02):
Oh, I love it.
That's great. Right. So I had toget this out of my brain Fil
while you were talking aboutthat. I was drawing a parallel
to us Texans who have St.
Augustine on our lawn. Right.
It's not about killing theweeds. It's about feeding the
St. Augustine. St. Augustinewill be stronger. Feels like I'm
not getting it at all. Texansare listening to this and
(14:25):
they've got St. Augustine grass,they will for sure. It really is
about feeding, feeding what youwant to grow, right? That muscle
right is what's really going tohelp us lose that weight is what
it sounds like. So what whatabout belly fat? What's the best
way to get rid of that stubbornbelly fat?
Fil Silvas (14:44):
So we're gonna go back to the diet a little bit.
It's for sure in the diet sideof things is how you're going to
lose that obviously the exerciseis going to help and then when
it comes to the way that yougain fat and lose fat.
Unfortunately, there's a geneticpiece to that. And so I always
tried to ingrain into people'smind is, over time as you've
been gaining weight, it's likelythat your body grew and you
(15:09):
gained weight in certain areasbefore other areas, right? So
the body loses weight in thesame fashion, it's all going to
be proportion. So there's no wayfor me to prescribe you
something that says you're goingto burn only belly fat, or
(15:29):
you're going to burn only thighfat, or you're going to burn
only arm fat. Unfortunately,that's not really a thing. You
definitely can, you know,exercise more in those areas and
gain more muscle which will helpyou shape those certain areas.
But as far as losing fat from acertain area, not necessarily
possible. Unfortunately, thereality of the situation is that
(15:51):
you're probably going to loseweight in the same way that you
gained it.
Colton Cockerell (15:56):
Fil just saved a lot of people a lot of money.
Trisha, you want to take us out?
I love it.
Trisha Stetzel (16:01):
Yes. Hey, Fil, thanks so much for being with us
today. We really appreciate yourknowledge and sharing that with
our listeners. And for ourlisteners if you want to get in
touch with Fil Are you want somemore information about OTG
fitness please check out theshow notes below. And tune in
next week for another excitingepisode of Bridge the Gap when
(16:21):
we talk to Chelsea Ward aboutgood sleep habits.
Colton Cockerell (16:24):
Thanks again for tuning into this week's
podcast. Don't forget tosubscribe and share this podcast
with the most important peoplein your life. Colton Cockerell
with Sharer McKinley Group, LLCis located at 820 South
Friendswood Drive Suite 207Friendswood, Texas 77546 phone
number to 281-992-5698.
Securities and investmentadvisory services offered
through NEXT Financial Group,Inc. member FINRA/SIPC Sharer
McKinley Group is not anaffiliate of NEXT Financial
(16:45):
Group, Inc.
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