January 2, 2025 • 36 mins
What if the secret to fitness success lies not in what you do, but when you do it? Join us for a journey that starts with an unexpected rise to TikTok fame as "top Liam," sparked by a quirky twist of the algorithm. We dive straight into a lively debate about morning workouts, comparing potential benefits like boosted energy and improved sleep quality. Yet, we emphasize that the perfect workout time is when it aligns with your personal rhythm, proving that fitness is not one-size-fits-all.
As we move further, we unravel some of the most stubborn fitness myths with a mix of humor and science. Is your spine more like a fishing rod than a brittle stick? Can muscle really turn into fat? We tackle these misconceptions head-on, shedding light on the truth behind weight, density, and the resilience of the human body. Our playful discussions reveal how misinformation spreads, sometimes driven by the lure of social media fame or the provocative nature of "rage bait."
Finally, our episode wraps up with a collection of practical fitness hacks and a reminder that consistency trumps all. From the benefits of fiber-rich foods and artificial sweeteners to the joys of rowing and the efficiency of assisted exercises, we offer insights that prioritize personal enjoyment in fitness routines. As Oakley and Pippin, our beloved pets, add their antics to the atmosphere, we ensure our listeners that more stories and insights are on the horizon, leaving you both informed and entertained.
You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:25):
no-transcript being charged and it's all like
ongoing.
Right now I'm not getting intothat because I don't know that,
but uh, she was like every timeI look up liam payne, this shows
up and she was pointing to myaccount and it was.
So I guess they like archivedhis account or they memorialized
it or whatever word, and now,like I'm the next liam, so it
(00:47):
just goes to the next liam andI'm just like the next liam on
tiktok.
And it was funny because peoplekept tagging me like on a on a
side note, liam's actually kindof nice, you should go follow
him like oh, thanks everybodybut she had to turn her comments
off on that video because therewas so many comments, like it
was just that was veryinteresting.
I was like well, do I talk aboutthis?
I don't even know, what do Ieven do with this?
Speaker 1 (01:10):
congratulations on being the top liam of 2024.
Speaker 2 (01:14):
it's kind of a sad way to do it, though I didn't
want to become the top liam fromthe next, the most popular liam
, passing away and then like,possibly murdered.
I don't that's bad, but, uh,yeah, I guess.
Now that's me weird, weirdtimes.
We're starting off 2025, oh man, fuck, 2024.
Yeah right, well, hopefully.
(01:35):
Yeah, well, we'll see, we'llall see anyway.
Um, I don't know if you had away to introduce this, but if
you didn't, I'm just gonna go goahead and throw that in there.
We were discussing what to talkabout before this.
Uh, we started recording thisand we decided to go because we
did a nutrition myths like earlyepisode and people seem to like
that.
It's fun talking about myths,right?
Speaker 1 (01:56):
so we, we never did about a year ago too it's like a
year ago.
Speaker 2 (02:00):
I know maybe we should probably do another.
Let us know if you want anothernutrition myths.
But we haven't done a fitnessmyths, a fitness uh version of
that, so I pulled up thisarticle.
It's like you know this medicalcenter top 10 fitness myths
that may be holding you back andwe guess we'll find out if
they're actually holding youback.
(02:20):
Um, so I'm just I'm gonna readthem and then, rob, I I've even
read these to you, so I'm gonnaread them and then get your, get
your your take on them.
We're gonna go go where to goover.
Okay, sounds good, all right.
So myth number one morningworkouts are better.
That's, that's the whole thingthat's pretty much.
Speaker 1 (02:39):
That's an interesting topic because I mean,
technically, you supposedly dohave more energy in the morning,
but for a lot of people,working out in the morning just
feels like shit.
Yeah, I get that out iswhatever works for you, whatever
(03:03):
feels best for you.
Um, whatever fits your lifeit's.
It's definitely not worthtrying to fit a morning workout
in if it's going to make youfeel like crap the rest of the
day and all you know it's it's.
Speaker 2 (03:18):
It's not worth it for yeah, I mean I, you obviously
work out whatever time worksbest for you, like that's what
we always talk about nutrition,fitness, like it's all about,
like what you can do.
But I was looking at beforethis just because I I mean you
obviously work out whatever timeworks best for you.
That's what we always talkabout nutrition, fitness.
It's all about what you can do.
But I was looking at it beforethis just because I was kind of
curious.
There is some research showingthat there may be benefit for
working out earlier in themorning.
I found this one study I liketo cite studies because then I
sound smart Effects of exercisetiming on sleep architecture and
(03:42):
nocturnal blood pressure inprehypertensives, where they
actually found that in themorning an aerobic exercise may
enhance nocturnal blood pressurechanges and quality of sleep,
because, I mean, exercise isreally good for your sleep.
I feel like that's somethingthat's not brought up enough,
but I mean it's.
(04:03):
According to some research,maybe working out in the morning
is better.
Here's my take.
I feel like the best.
The reason for working out inthe morning is just because you
get something done andaccomplished right, because
that's what we talk about, likegetting something done in the
morning.
You just kind of steamroll it,whereas if you work out right
before you go to bed, you'rekind of doing it at the end of
(04:24):
your day.
Maybe you haven't done anything, or maybe you accomplished a
bunch of things, I don't know.
We always say set yourself upfor success.
So if you have time in themorning, I think that's a great
way to do it.
But of course there's manypeople that are like the only
time I can do it is I do like Ilike to work out.
(04:44):
I've been recently working outbecause I take only the child,
watch the ymca, and I get myworkout in the morning and then,
like I feel a little bit moreenergy for the rest of the day.
I find that I've done workoutsso that are like three in the
morning when I work nights andthen I go to bed at like five.
I think I prefer the morningworkout if I can do that.
Right, it's all about if youcan.
Speaker 1 (05:05):
It's at least worth trying to see if it works for
you.
Speaker 2 (05:09):
I think give it a shot, like, if you have the
ability to do a morning workout,do that and see how you feel,
even if it's a short one, like10 minutes, 15 minutes.
See if that helps you for therest of your day.
Let's see Myth number two.
You can target parts of yourbody for reduction, slash weight
loss.
Speaker 1 (05:24):
Oh yeah, that has been.
You know that has been so longdebunked, but we keep seeing it
over and over again.
Speaker 2 (05:32):
Because it makes sense, man, it makes sense.
If I do crunch then I get hurt,stomach hurt, abs hurt.
So abs hurt means fat burn.
Fat burn means visible abs.
Like I think it just it doesn'tmake sense, but like it makes
sense in your mind becauseyou're like well, you know it
burns there, so I should beburning fat there, yeah.
Speaker 1 (05:56):
Right, like a lot, of , a lot of how we mobilize and
burn fat comes down to bloodflow, and so when you were
working out a specific body part, you were increasing the blood
flow to the muscle and you kindof have this, this thought that,
hey, there's more blood flow tothat area, maybe it's also
increasing the blood flow to thefat to actually mobilize the
(06:19):
fat, but it's not.
The blood flow to the muscleand blood flow to the fat are
completely different.
Yeah, the only way to reducefat, like blood flow to the fat,
are completely different.
Speaker 2 (06:25):
Yeah, the only way to reduce fat like you know you,
there's the whole cortisol faceand whatnot, which, like, unless
you have Cushing syndrome, youdon't have cortisol face, and
you know you can't, you can'tthe only way to really remove
fat is just to lose fat overall.
And it sucks because the lastbit of fat is usually like the
lower abdominals and that's whatpeople want, right?
It's like, what about this lastlittle bit of fat?
Like you have to lose itoverall.
And let me tell you, when youget to that point, it's going to
(06:46):
fucking suck.
Your body's going to fight youhard for that last little bit of
fat.
You can lose it, but then, like, are you going to be able to
stay at that and keep that?
Oh gosh.
Speaker 1 (06:54):
So yeah, don flow to it, and so it gets deposited
there and it doesn't getmobilized.
Speaker 2 (07:07):
Well, so don't be doing crunches to get a six pack
.
Let me tell you that much.
That's not going to.
Really it's not going to doanything.
It's really it's basically notgoing to do anything.
You just kind of have to losefat overall, which stinks.
I got Oakley coming in here.
Okay, girl, what do you think?
Speaker 1 (07:24):
What's up?
Speaker 2 (07:24):
Oakley.
So okay.
Myth number three skippingmeals will help you lose weight.
What do you think about that?
Speaker 1 (07:40):
I mean, if you're skipping a meal, thus lowering
your caloric intake, that wouldhelp you lose weight.
But if you're skipping a mealand then just making up for it
later, obviously-.
Speaker 2 (07:44):
Yeah, like intermittent fasting helps
people lose weight and that'skind of where you skip meals
right yeah, and of course that'sjust a time-based restriction
of calorie intake because, liketo lose weight, you need to do
some form of restrict, like youneed to restrict calories.
To lose weight you need to gobelow your maintenance calories,
you need to be in a caloriedeficit.
So skipping a meal might be ableto do that, but I think what
they're trying to get at is youskip breakfast and then you're
(08:06):
so hungry by the time lunchcomes around yeah, you make up
for it yeah you just kind of go,hey, I'm gonna eat a whole
bunch of stuff, whereas like ifyou actually had a breakfast
with a little bit of fiber andprotein, you feel more satiated
and then you don't you don't gocrazy and also like you get some
energy so then you might beable to do that workout.
Like if you didn't getbreakfast, then you might not be
feel, have the energy toactually do a workout.
(08:27):
So I am a fan of of of eating afucking hashtag hot takes but I
like having you know mealsthroughout the day and not doing
like the you know intermittentfasting.
But you know some people theysay they do it and they they
more energy that way.
So again, I would never be ableto do intermittent fasting.
Speaker 1 (08:48):
I like small meals throughout the day.
I'm not a big eater, so Iusually have just like several,
five or six smaller mealsthroughout the day.
Speaker 2 (08:58):
Yeah, I totally agree .
I just feel like and I'm notsuper stuffed Like when you do
the intermittent fasting, likeI've seen these, like they do
the OMAD diets only one meal aday, and then you see the meal
they eat and it's like you know,2,500 calories in one meal and
they're just like stuffingthemselves.
I'm like I feel tired watchingthis and so I'd much rather have
you know quote unquote normalmeals Okay, so yeah, like you
(09:21):
can skip a meal if you want.
Speaker 1 (09:22):
But like it's Okay, so yeah, like you can skip meal
if you want but, like it's, ifyou're skipping meal for the
sake of skipping a meal, you'reprobably going to make up for it
in your later meals.
Like the only way skipping ameal or intermittent fasting is
going to work is if you areactually monitoring your caloric
intake on the other meals.
Speaker 2 (09:41):
Yeah, exactly.
So just like doing that is notgoing to to go, probably not
going to go super well.
Anyway, what about number four?
Running will destroy your knees.
Speaker 1 (09:51):
I mean, maybe if you're like a marathon runner
that is running constantly allthe time, I could see that.
Speaker 2 (09:59):
But for the most part you your body's pretty good at
adapting to stressors andusually stressors like that
actually tend to help you withbone density and strength yeah,
I, this is one of those onesthat actually I've heard a lot
and I always kind of just likeit makes sense, right, like a
(10:19):
pressure on the knee, thereforeknee bad, you know, when you
just think of it that way.
But looking up, kind of, youknow, I was just looking before
this I was looking up to seelike oh, what about the what's
the research saying?
Like most of it seemed tosupport, like like it might
actually, you know, not likeultra marathon running, but like
running it might actuallystrengthen your knees, and like
(10:42):
there was one it was a surveybut like 3,800 recreational
runners who do marathons andwhatnot, and they found no
association between increasedrisk for knee or hip arthritis
and the number of years someonehad been running or the number
of marathons completed I thinkthere's also um an association
(11:02):
there, because people who domarathons and stuff, you're more
likely to see them have somesort of accident or injury
because they are actively doingit more than other people.
Speaker 1 (11:16):
And that's not necessarily the result of the uh
, the bone or anything beinginjured by running over time,
that's just a they had an injury, it happens.
Speaker 2 (11:27):
Yeah yeah, I got um some key quinoa bread in the
oven.
Don't mind me, my wife's justgoing to get some keen my quinoa
bread?
yeah, no please like no, don'tleave the quinoa bread will be
fine.
Um.
So, yeah, I was.
I was actually kind ofsurprised by by that, but, like,
also, you have to do with therunning correctly, right?
So, like people who liftweights in the gym, like,
(11:48):
lifting weights is actuallyprotective, but a lot of people
lift weights incorrectly andthen therefore hurt themselves,
right.
So I feel like there's got tobe something the same with
running.
Maybe you're not running in theright shoes or whatever it is,
and, yeah, you get injured.
And then you just kind of think, well, it's because of the
running.
Speaker 1 (12:02):
So that's yeah.
Conversely, we also see thatwith the spine.
A lot People think that liftingheavy or stuff can be dangerous
for the spine, for the spine,whereas your spine is actually
(12:22):
pretty damn good at adapting andbeing flexible.
And it's it's not a, it's not astick, it's more like a fishing
rod.
It has a lot of.
Speaker 2 (12:27):
This is our message in moderation, your spine is not
a stick your spine is not astick.
I like that.
It's actually pretty good, um,but yeah, like, um, you know,
lifting weights generally prettyprotective.
It's really more like you knowyou're sedentary for a long time
but that's gonna be worse foryour joints and your bones and
all that stuff.
Like what is it like?
You know there's like muay thaifighters and whatnot, and like
(12:48):
they have those like sticks.
They hit against their kneesand that like builds up their
knees.
You know like, or knees or Isaid shins is what I meant to
say they build up their shins by, you know, hitting it with like
a stick over and over again, orthey'll just like kick concrete
.
You're like, damn, they'vebuilt it up over the years, yeah
, so like, yeah, you know whatthat, what doesn't kill you,
(13:10):
makes you stronger kind of worksin this scenario.
Not everyone, certainly noteveryone.
Many, many things that don'tkill you, just make you much
weaker.
Stronger kind of works in thisscenario.
Not in everyone, certainly notin everyone.
Many, many things that don'tkill you, just make you much
weaker.
Okay, so that was number four.
What was number five?
A pound of muscle weighs morethan a pound of fat.
Oh shit, that's one of myfavorites.
Why is a pound of muscle notweigh more than a pound of fat.
Speaker 1 (13:32):
It's almost like a pound is a pound.
It's almost like a unit ofmeasurement is a unit of
measurement.
Speaker 2 (13:35):
Yeah, it's almost like a pound is a pound.
It's almost like a unit ofmeasurement.
Is a unit of measurement?
Yeah, it's almost like.
A pound of feathers weighs thesame as a pound of bricks.
It's a lot more feathers, it'sgoing to be a lot of feathers,
but eventually you'll get to apound of feathers.
Speaker 1 (13:49):
Yeah, there's a.
There's a huge differencebetween density and weight Right
, why do?
Speaker 2 (13:55):
people say it weighs more.
Like why do people you know usethat adage?
Speaker 1 (13:59):
because it's they.
They look at the, the visualrepresentation, and and the.
The pound of fat is usuallythis giant blob, yes, whereas
the pound of muscle is this, youknow it's.
It's not very big, it's verythin and sinewy.
And so they look at that andthey're like, oh, the pound of
fat obviously weighs more.
Speaker 2 (14:21):
Look how big it is yeah, I mean, and so you know,
on your body it's going to lookdifferent.
People who are more fit tend tobe look more.
I don't know what the word is,the word trim or whatever, I
guess toned.
I hate that word, but like youknow what I'm trying to say um
so yeah, like I think that's whypeople think that.
But no, a pound is a pound, acalorie is a calorie.
(14:42):
You know all that good stuff.
Yeah, oh, number six leads kindof from number five.
Um, unused muscle turns to fat,that's an interesting point the
muscle.
When you stop using it, it'sjust like ah, we don't need us
anymore to lift weights, now, weneed us to just have the energy
(15:03):
.
Like it just.
It just converts straight tofat.
Speaker 1 (15:06):
Wow, that's, that's, that's mind blowing.
The idea of that muscle, justyeah, we're just going to be fat
now.
Speaker 2 (15:13):
Oakley's making an emergency call.
Sorry, hold on, I don't callthe police.
We don't need the police.
Well, we don't need the police.
Ok, not right now, maybe in thefuture.
Speaker 1 (15:23):
So you should probably know how to.
I don't know.
If you don't get that quinoabread out of the oven in time,
you might need the firedepartment.
Speaker 2 (15:38):
It's quinoa, the whole time quinoa, so obviously
I have to have fun with that.
Speaker 1 (15:42):
Yeah, quinoa, that's.
That's gonna get a lot ofcomments on the video oh, it's
all.
Speaker 2 (15:46):
The comments on the video are just like you know,
and she also ate it raw.
Try to eat it raw and be likeit's not good.
I'm like this is like 10 out of10 rage bait.
I need to use this, that'sperfect right, exactly perfect
video right there wrong, eat itwrong, like I'm telling the
videos they still get the mostviews on, like bulk and
breakfast you remember that oldtrend are ones that are still
doing it wrong.
They're just eating likefucking carrots and like just
(16:08):
pepper, or you're just eatinglike vegetables, like dipped in
ranch, and they get likemillions and millions of and I'm
like, well, I kind of I don'tmind using a little rage bait,
but that seems like a littlemaybe that's a little bit much.
Maybe I won't continue a littlemuch yeah, but yeah, I'll try
this.
This bread, that's not going totaste good.
Um, what was I talking?
(16:29):
Muscle turns to fat.
No, I think people think thatbecause, because and hear me out
here like you see, all theselike athletes when they're
younger, they're all, like youknow, fit and muscular and
whatnot, and then they stopcompeting in their sport and
like they were probably eating alot during their you know like,
when they're playing right,because you know they're like
spending a lot of energy yeah,so they continue those habits
(16:51):
afterwards but they stopexercising, or at least as much,
and so they they put on alittle extra weight, they lose
some muscle because againthey're probably not doing as
much, yeah, as they were before.
So like I think that's, you know, like, oh look, he stopped, uh,
doing football, doing thefootballs, and then he got fat.
So muscle turns to fat.
I think that's.
(17:11):
I think that's uh you know I.
I feel like that's where peopleare getting that from.
That's just a pure test, though.
Speaker 1 (17:19):
And maybe a little bit of people need to feel like
they have an excuse of some sort.
So if they stop working out,then they have that excuse of oh
, my muscle is turning into fat,that's why I'm getting a little
fatter.
Speaker 2 (17:34):
Interesting, I can see that I can see that, but no
muscle doesn is turning into fat.
That's why I'm getting a littlefatter.
Interesting, I can see that.
I can see that, but no muscledoesn't turn into fat.
You can lose muscle by not, youknow.
You stop lifting weights, youstop doing any sort of training,
and then you can gain fat.
Those are just two separatethings.
Speaker 1 (17:47):
And it's actually pretty hard to lose muscle Like
you have to detrain for quite awhile quite a while.
Speaker 2 (17:57):
Yeah, oh yeah.
Like you know, it doesn't startuntil like weeks or weeks
afterwards, and even then it's asmall amount and you'll gain it
back like I don't know,satellite cells and all that
bullshit yeah, the satellitecells that you've recruited,
they stay recruited, so it'seasy to gain back my own nuclei
and all the other things thatmake me sound smart.
Yeah, you still got all that andyou'll, and you can build that
muscle back quickly, or quicker,I should say yeah then, when
(18:18):
you first had to put it on uh,this next one, on number seven,
isn't even a fitness myth, thisis a nutrition myth.
And what the what the heck?
Gasp community center, whateverelse um.
Myth number seven is fat-freefoods are better for you, I mean
they're less calorie.
Speaker 1 (18:33):
Yeah, that's gonna make it easier to diet.
That's about it.
Speaker 2 (18:37):
Yes, calories, we talked about this before Nine
calories per gram for fat, fourfor carbs and protein.
So carbs and protein have fewercalories than fat does.
But you know, like those fat,those super low fat diets, that
was like 90s.
I feel like I mean we at thispoint we've swung back so far
the other way.
Now that was like 90s.
I feel like I mean we at thispoint we've swung back so far
(18:57):
the other way.
Now it's all fat.
Now fat is good and sugar makesyou fat or converts to fat
easier, or whatever the hellpeople say.
But yeah, like you need fat inyour diet.
Without it, you know yourhormones aren't going to
function properly.
But like to go so low fat, youneed to go like what?
Like 10% fat in order toactually have, like, um,
hormonal issues.
What do you're supposed to?
(19:18):
You're supposed to get what?
Like 20 of your diet from fat.
You'd have to go pretty you haveto go like to in order to get
that low fat, like you'retalking like bodybuilders who
are eating like chicken breastand rice and rice yeah, like
yeah how do you go that loaf andlike?
Even these like, or maybe thefruititarians, but even they eat
(19:40):
like avocado, so like I don't.
And they'll eat nuts too, so Idon't even like.
How do you even go that low fat, unless your diet is like super
restrictive and you're justeating like gummy bears or
something like I don't, I don'teven know no, but yeah so fat.
Speaker 1 (19:56):
Yeah, the candy diet.
Speaker 2 (19:58):
The candy diet don't recommend it's fun for uh a day,
maybe after that more fun, um.
So yes, you need fat.
Uh, fat's good, just try, youknow.
Focus on um, mono andpolyunsaturated fats.
Those usually come from plants.
Limit your saturated fats thatjust generally comes from
(20:19):
animals.
It's totally fine to have them,but obviously you can have too
much of anything, you know transsolid at room temperature.
It's saturated yeah so yourbutters and your tallows and
stuff, even though apparentlythat's what's the only thing we
should be shoveling down ourgullets now from all the stuff I
get tagged in and seed oils arehorrible, but in general, try
and get lots of, uh, plant fats,your avocados, your nuts, your
(20:42):
seeds, all those things.
Speaker 1 (20:43):
Totally fine to have animal fats, and then I guess
limits are trans fats, but likeyou know, we kind of I mean
trans fats are pretty muchoutlawed all over the world at
this point so you get some,except in the uk, because you
know it's weird europe does,europe apparently does
everything better than america,but they still haven't outlawed
trans when I bring that up,they're like no, the uk is
(21:04):
different than europe.
Speaker 2 (21:07):
All right, you're just.
Speaker 1 (21:07):
You're just reaching now, okay now you're just moving
the goal post you're moving thegoal post.
Speaker 2 (21:12):
What the fuck man?
Fuck man.
Okay, so fat fat.
You need fat Fat's good, Justobviously too much of it can put
you in a calorie surplus.
Yada, yada, yada, yeah.
Myth number eight is internethacks can help you lose weight.
Internet.
Speaker 1 (21:27):
Wow.
Speaker 2 (21:28):
Internet hacks can help you lose weight.
I mean I get, but like here'sthe thing, here's the thing,
like a get, but like here's thething.
Here's the thing.
Like a lot of these, um, a lotof.
Oh well, she locked me out ofmy phone.
I gotta try again in fourminutes, so, boy, howdy, um, so
yeah, the thing like those, alot of these hacks, like a lot
of them, will help you loseweight, but it's always just
like in the short term.
(21:48):
You know, it's like you knowjuice cleanses and and all these
different like weird diets, andit's like, yeah, short, it'll
help you lose a little weight,but there's no like hack that
here.
Okay, okay, you know I'm gonnatry and make something out of
nothing here.
Like the only hack that likeI'm like, okay, it's a hack.
I'm gonna say I am going to saythat this is a hack and that is
(22:09):
artificial sweeteners.
Hear me out here.
Listen, listen, we all havesweet cravings, right?
You know we're humans, weliterally like things that are
sugar, sugary and fatty.
You know those two thingstogether.
That's.
That's where we're like allthose cookies and cakes and ice
creams and all that stuff.
But like artificial sweeteners,like despite what you hear from
(22:31):
you know all the gurus aretotally fine for 99 plus plus
percent of people unless youhave, like you know, rare
genetic disorders like pku, um,and so like you get that craving
, you get that craving curbed.
You curb that craving, andwithout any of the calories like
that craving for a root beerand yeah, like root beer, oakley
right now has a diet, so she'sgot a pepsi zero I just have in
(22:52):
the room.
I also have some.
What is it poppy poppy sent methey use stevia, which
apparently that's better.
Um, but yeah, like I feel likeyou know, artificial sweeteners
are sort of a hack and like theresearch that's a fair argument
you know, people who useartificial sweeteners like they
generally curbs their sweettooth a little bit and they
generally consume uh fewercalories and they'll lose more
(23:15):
weight and so I think that's afair argument.
That's the only thing I couldsee being like all right, this
is kind of a hack.
Speaker 1 (23:22):
that is a hack, I don't know what else In terms of
fitness, you have to pick ahack.
Speaker 2 (23:28):
Pick a hack.
Pick one that is say something.
Give me one that you say likeokay, this is a hack, like
that's a.
Speaker 1 (23:34):
Well, before I get to what I think is a hack,
anything that's usually claimedas being a fitness hack is
usually just like a flavor ofthe month type thing.
So some sort of new researchcame out that showed this
exercise was a little bit betterthan that exercise under these
specific circumstances and theseuntrained people.
(23:56):
And people just take that andrun with it.
Speaker 2 (24:00):
Right, because that's how you get content, like you
know, you get views, likebecause it's the same thing over
and over.
So, like when there's a newstudy, study, breaking news
turns out, uh, you know, uh, hit, cardio now is everything, and
you gotta you only have to docardio for three minutes and
then the afterburn effects, uh,you know, burned a thousand
pounds of fat, you know whatever.
(24:22):
So, okay, but another, okay,I'm gonna say, I'm gonna say,
like foods, I'm gonna say thisokay, all right, well, I gotta
pick something.
So I would pick something else.
Um, foods with added fiber.
So, like the high fiber wraps.
I'm gonna say that's a hat,because, like, it's like those
wraps are like 60 calories, man,and you get like 10 grams of
fiber.
Like you can throw in, you know, a protein, a veggie, whatever
(24:45):
you want.
That's to me.
So I'm picking two hacks, I'mpicking artificial sweeteners
and like those, um, you know,high fiber wraps and then you
know, you know, because, like Idon't want to be like vegetables
that's a hack, like it's not afucking hack, it's just
vegetables, it's fruit whateverit is.
Speaker 1 (25:00):
If I had to pick one exercise that I would be like,
this is an exercise that is alife hack that everybody should
be doing okay, jefferson curls.
What's a jefferson curl is thatjefferson curl is kind of like
a stiff leg deadlift, except youactually round your back you
(25:21):
round your back forward and thenyou curl towards you you round
it like there there's no,there's no arm curl.
Oh wait, what is's like?
So you're, you're, you're,you're, starting from a standing
position, and then you thinkabout curling down from your
head.
So the head curls and then theback lower back rounds and curls
(25:43):
down I'm looking this up rightnow jeff's oh what the fuck yeah
it's probably.
It's probably not anything whatyou thought it was going to
look like.
No, um something else but goingback to what I was saying, where
your your spine is not a stick,the jefferson curl is very
helpful for exercising anddeveloping the muscles along the
(26:06):
spine, because we we never workthe spine in its bent position.
We're always afraid to do thatokay.
Speaker 2 (26:13):
So I feel like you gotta do this pretty light.
I see most people oh yeah,you're doing this light.
You're not doing this deadliftkettlebell or start with like a
10 pound kettlebell.
Speaker 1 (26:21):
Yeah, um, personally, I've worked my way up to 50.
That's about as heavy as I'llgo 50 pound kettlebell
interesting, I'll give this.
Speaker 2 (26:29):
I would give this a try.
But yeah, I'm starting off withlike no it has.
Speaker 1 (26:32):
Yeah, um it.
It's going to increase yourflexibility because you're
you're like, you're going to gofrom only being able to go down
as far as your knees to beingable to go past your toes and
it's going to increase yourstrength in that entire range
with your legs straight.
Speaker 2 (26:49):
Yeah, oh, that's.
That's okay, well okay.
Speaker 1 (26:52):
Well, there's like I'm at the point where I've
introduced every single clientI've had to them and they're
like always keep this in my, inmy okay programming, because
this exercise is fucking amazingI don't have like a, like a
weightlifting, like hack oranything like that.
Speaker 2 (27:11):
I mean, it's all you know.
No, I got, I got nothing.
I like Rose, that's my.
I'm just going to say Rosebecause I like them, not a hack,
I just enjoy them, that's myhack.
Speaker 1 (27:21):
I mean, the hack is doing something you enjoy, right
?
Speaker 2 (27:24):
That's the hack is doing the exercise you like, and
I rose um.
Okay, so we only have two left.
Um what myth number nine isassisted exercise is not
efficient, I think that's a goodmyth.
I think it's a good one toactually tackle assisted
exercise is not efficientassisted exercise because like,
um, you know, here's the thing.
(27:44):
I see a lot of people and like,listen, let me just straight up
say you know, if you're workingout, you're working out, that's
awesome, you're doing muchbetter than someone who's not
doing anything.
But I will see people doinglike, uh, you know, pull-ups on
a machine that does have theassisted function, but they're
doing their pull-ups are likereally short range of motion,
you know, just kind of above thebar, right below above the bar
right, like really small andjerky.
And I'm like, if you would justlike use the assist, like I use
(28:07):
the assist, I can do pull-upswithout the assist, but I still
use it, just because I'm tryingto get like a really good range
of motion and I'm trying to likeslow and controlled.
You know everything so I'llstill use it.
Speaker 1 (28:19):
I like having the assist so you can really yeah, I
love doing band assistedpull-ups, yeah, and then you
just do a nice very controlledslow motion and you can feel the
entire thing.
Speaker 2 (28:34):
Yeah, as opposed to just kipping above the bar right
below.
So I really like the X.
If you have an assisted machine, I think it's great.
My only issue with the bands isyou want to get that stretch at
the bottom and with the bandsthe most help it gives you is at
the bottom.
Yeah, right, because the moreit stretches right, the more
assistance it's giving you.
So when it stretches all theway down, I'm getting the most
(28:57):
help.
And that's kind of the reverseof what I want, where I kind of
want the most more help at thetop and then like less help at
the bottom so that I can reallyget that stretch of the muscle
but like it's still good, likeit's all it doesn't you know, I
think, uh, assisted exercisehave a really good place, yeah
definitely but okay, so yeah, asthis exercise, absolutely I
(29:18):
think it's great and it's agreat place to start too, like
seriously, like when you startout, yeah, just you know it's
yeah, the only thing that's.
Speaker 1 (29:26):
The only problem with assisted exercises, like you
said at the start, is if peopleare are using them as a
mechanism for cheating, to uhlike um, shorten their rep range
or range of motion or anything.
Speaker 2 (29:39):
I feel like they would do that without it yeah,
they're probably going to dothat without it anyway so, like
you know, use it and just tryand get you know a nice full
range of motion and you know,slow and controlled, all that
good stuff, good stuff.
Speaker 1 (29:50):
Really use the assist to let yourself feel that
entire range of motion Exactly.
Speaker 2 (29:56):
Absolutely Assist, exercise, love it Um.
Myth number 10, last one is thelast one, and effective workout
needs to be at least 60 minuteslong.
That's a call.
Yeah, I mean that one.
I don't think that one willever die, I think that will
always kind of stick around.
It has to be an hour.
Speaker 1 (30:10):
If you're not in the gym for an hour, it's exactly an
hour.
Yeah, no more, no 59 minutesuseless, and that really just
stems from the fact that we liketo break our day up into hour
blocks hour blocks, like atleast cause there's something
like 22 minutes, like what thefuck are you doing?
Speaker 2 (30:31):
22 minutes, like it has to be, has to 30, 60, 90,
120.
This, this is, this is how wework.
Speaker 1 (30:36):
But yeah, like you look at TV shows, we break them
up into.
Well, these days it's 15 minuteblocks, but it used to be like
30 minutes or an hour.
Speaker 2 (30:44):
Right.
So yeah, I mean, like you know,hour most of my work, a lot of
my workouts aren't even an hour.
Like if I can get there for 45minutes I feel good, but like
2030 minutes you still get areally solid workout in.
Hey, I mean, and hell, likeeight minutes is better than no
minutes.
I see many people like I did aneight minute workout, like it
was what you do yesterday Zero.
Speaker 1 (31:12):
Okay, it's a lot better, oh yeah.
So yeah, doing doing somethingis better than nothing and like
on those days where you you'renot sure you're feeling it and
you go, you go into the gym andyou can do five minutes and if
that's as much as you felt likedoing, you can quit.
If you feel like doing more, doa little bit more.
You don't have to go for anhour.
There's no rule you have to bethere for an hour.
Speaker 2 (31:27):
Uh, okay, so I did see ai popped up a bunch more of
these, so I'm just going toquickly say uh, lifting weights
makes you lifting weights makesyou bulky, of course always.
No, it does not.
There are many people that tryand get bulky and don't get
bulky, especially you know,maybe after 10 years worth of
intense lifting shit, you're notgoing to get bulky lifting,
lifting weights, don't worryabout it.
Uh, no pain, no gain.
You can definitely get gainswithout pain.
(31:49):
Pain is probably bad pains yourbody is typically bad.
Yes, yeah, like you know, youget you're tired, your muscles
are fatigued, like, oh boy, thatwas tough, but your pain, yeah,
so that's, I mean, that seemsto be most of it.
Pound of muscle, yeah, the restof them are pretty much the
same.
Okay, oh, one nutrition onebefore we go.
This last one, just because Isaw it pop up Somebody was
talking about it on TikTok.
(32:11):
I saw this is nutrition.
But brown rice and white rice,that's what I still see go
around a lot.
You know, like I still seegoing around people like, oh,
don't get the white rice, getthe brown rice, so much better
for you.
Like, white rice is enriched,so it's got other vitamins.
So you know, so they're alittle bit different.
And brown rice has one gram offiber.
So I just like to bring thatone up because people think like
(32:32):
, oh, I have to eat brown rice.
No, no, no, I almost always eatwhite rice.
Occasionally I like a dish withbrown rice, so I'll go with it.
But white rice, totally fineoption.
Now, if you're trying to loseweight, I will say potatoes, I'm
definitely going.
But white rice is great and,you know, good vessel for, uh,
adding, you know adding otherthings eight, two bites of a
(32:52):
vegetable that'll make up thedifference in the fiber for
literally yeah like literallytwo, three bites of a vegetable
and you'll get.
Speaker 1 (33:00):
You'll get the difference yeah, I was saying
this on the live stream theother day was somebody was
asking about like superfoods andstuff.
And I'm like, look, superfoods,they just have a little bit
more vitamins and minerals inthem.
They are so overblown.
Yeah, and if your diet is like,if your diet is good, then that
(33:21):
little bit of extra nutrition,a little bit of extra vitamin
and minerals, isn't going tomake a difference.
And if it does make adifference, you're you need to
be assessing your entire diet,not worrying about superfoods
because your diet is shit atthat point.
Speaker 2 (33:35):
It's very funny.
When I started in nutrition,going to school for it, I had
this full idea that, oh, youcould cure so many things with
nutrition.
If you get the right nutrition,you'll be able to solve this
and that.
And the more I learned, themore I was like, oh no, it's
actually a lot less.
Like.
Nutrition plays a big factorand you know, excess body fat
due to excess calories can causeissues and lack of nutrients
(33:56):
can have its own problems.
Yada, yada, obviously.
But like, once you reach acertain point where your diet is
relatively like nutritious,adding all these like kale
smoothies and whatnot ain'tdoing shit.
Speaker 1 (34:07):
Basically is my point yeah yeah, okay, I'm gonna
finish up here we have any morethoughts here rob oh, I think we
, I think we covered quite a lotof stuff and I've you've got
oakley yelling at you, I've gotpippin yelling at me okay, the
cat, oh, yelling us to leave, togo.
Speaker 2 (34:21):
All right, I'm gonna.
I'm gonna go get my workout intomorrow because it was the gym
was closed because of new year's.
But that's fine, we just comeback tomorrow and do it then
it's okay exactly and we'll seeyou.
We won't see you at all becauseit's a podcast.
We don't even look at anything.
What am I even saying?
Yes, I'm leaving.
You will hear from us next weekwhen we figure out what's going
(34:43):
on especially from oakley andfrom oakley as well, say goodbye
oakley.
Speaker 1 (34:48):
She's just staring she's just eating your armchair
eating my armchair.
Speaker 2 (34:51):
She's just chewing on the chair of my arm like get
out, be done yep, yeah, there'sthis, there's the sign of being
done.
Speaker 1 (34:59):
All right, good night everybody okay, bye.
no-transcript being charged and it's all like
ongoing.
Right now I'm not getting intothat because I don't know that,
but uh, she was like every timeI look up liam payne, this shows
up and she was pointing to myaccount and it was.
So I guess they like archivedhis account or they memorialized
it or whatever word, and now,like I'm the next liam, so it
(00:47):
just goes to the next liam andI'm just like the next liam on
tiktok.
And it was funny because peoplekept tagging me like on a on a
side note, liam's actually kindof nice, you should go follow
him like oh, thanks everybodybut she had to turn her comments
off on that video because therewas so many comments, like it
was just that was veryinteresting.
I was like well, do I talk aboutthis?
I don't even know, what do Ieven do with this?
Speaker 1 (01:10):
congratulations on being the top liam of 2024.
Speaker 2 (01:14):
it's kind of a sad way to do it, though I didn't
want to become the top liam fromthe next, the most popular liam
, passing away and then like,possibly murdered.
I don't that's bad, but, uh,yeah, I guess.
Now that's me weird, weirdtimes.
We're starting off 2025, oh man, fuck, 2024.
Yeah right, well, hopefully.
(01:35):
Yeah, well, we'll see, we'llall see anyway.
Um, I don't know if you had away to introduce this, but if
you didn't, I'm just gonna go goahead and throw that in there.
We were discussing what to talkabout before this.
Uh, we started recording thisand we decided to go because we
did a nutrition myths like earlyepisode and people seem to like
that.
It's fun talking about myths,right?
Speaker 1 (01:56):
so we, we never did about a year ago too it's like a
year ago.
Speaker 2 (02:00):
I know maybe we should probably do another.
Let us know if you want anothernutrition myths.
But we haven't done a fitnessmyths, a fitness uh version of
that, so I pulled up thisarticle.
It's like you know this medicalcenter top 10 fitness myths
that may be holding you back andwe guess we'll find out if
they're actually holding youback.
(02:20):
Um, so I'm just I'm gonna readthem and then, rob, I I've even
read these to you, so I'm gonnaread them and then get your, get
your your take on them.
We're gonna go go where to goover.
Okay, sounds good, all right.
So myth number one morningworkouts are better.
That's, that's the whole thingthat's pretty much.
Speaker 1 (02:39):
That's an interesting topic because I mean,
technically, you supposedly dohave more energy in the morning,
but for a lot of people,working out in the morning just
feels like shit.
Yeah, I get that out iswhatever works for you, whatever
(03:03):
feels best for you.
Um, whatever fits your lifeit's.
It's definitely not worthtrying to fit a morning workout
in if it's going to make youfeel like crap the rest of the
day and all you know it's it's.
Speaker 2 (03:18):
It's not worth it for yeah, I mean I, you obviously
work out whatever time worksbest for you, like that's what
we always talk about nutrition,fitness, like it's all about,
like what you can do.
But I was looking at beforethis just because I I mean you
obviously work out whatever timeworks best for you.
That's what we always talkabout nutrition, fitness.
It's all about what you can do.
But I was looking at it beforethis just because I was kind of
curious.
There is some research showingthat there may be benefit for
working out earlier in themorning.
I found this one study I liketo cite studies because then I
sound smart Effects of exercisetiming on sleep architecture and
(03:42):
nocturnal blood pressure inprehypertensives, where they
actually found that in themorning an aerobic exercise may
enhance nocturnal blood pressurechanges and quality of sleep,
because, I mean, exercise isreally good for your sleep.
I feel like that's somethingthat's not brought up enough,
but I mean it's.
(04:03):
According to some research,maybe working out in the morning
is better.
Here's my take.
I feel like the best.
The reason for working out inthe morning is just because you
get something done andaccomplished right, because
that's what we talk about, likegetting something done in the
morning.
You just kind of steamroll it,whereas if you work out right
before you go to bed, you'rekind of doing it at the end of
(04:24):
your day.
Maybe you haven't done anything, or maybe you accomplished a
bunch of things, I don't know.
We always say set yourself upfor success.
So if you have time in themorning, I think that's a great
way to do it.
But of course there's manypeople that are like the only
time I can do it is I do like Ilike to work out.
(04:44):
I've been recently working outbecause I take only the child,
watch the ymca, and I get myworkout in the morning and then,
like I feel a little bit moreenergy for the rest of the day.
I find that I've done workoutsso that are like three in the
morning when I work nights andthen I go to bed at like five.
I think I prefer the morningworkout if I can do that.
Right, it's all about if youcan.
Speaker 1 (05:05):
It's at least worth trying to see if it works for
you.
Speaker 2 (05:09):
I think give it a shot, like, if you have the
ability to do a morning workout,do that and see how you feel,
even if it's a short one, like10 minutes, 15 minutes.
See if that helps you for therest of your day.
Let's see Myth number two.
You can target parts of yourbody for reduction, slash weight
loss.
Speaker 1 (05:24):
Oh yeah, that has been.
You know that has been so longdebunked, but we keep seeing it
over and over again.
Speaker 2 (05:32):
Because it makes sense, man, it makes sense.
If I do crunch then I get hurt,stomach hurt, abs hurt.
So abs hurt means fat burn.
Fat burn means visible abs.
Like I think it just it doesn'tmake sense, but like it makes
sense in your mind becauseyou're like well, you know it
burns there, so I should beburning fat there, yeah.
Speaker 1 (05:56):
Right, like a lot, of , a lot of how we mobilize and
burn fat comes down to bloodflow, and so when you were
working out a specific body part, you were increasing the blood
flow to the muscle and you kindof have this, this thought that,
hey, there's more blood flow tothat area, maybe it's also
increasing the blood flow to thefat to actually mobilize the
(06:19):
fat, but it's not.
The blood flow to the muscleand blood flow to the fat are
completely different.
Yeah, the only way to reducefat, like blood flow to the fat,
are completely different.
Speaker 2 (06:25):
Yeah, the only way to reduce fat like you know you,
there's the whole cortisol faceand whatnot, which, like, unless
you have Cushing syndrome, youdon't have cortisol face, and
you know you can't, you can'tthe only way to really remove
fat is just to lose fat overall.
And it sucks because the lastbit of fat is usually like the
lower abdominals and that's whatpeople want, right?
It's like, what about this lastlittle bit of fat?
Like you have to lose itoverall.
And let me tell you, when youget to that point, it's going to
(06:46):
fucking suck.
Your body's going to fight youhard for that last little bit of
fat.
You can lose it, but then, like, are you going to be able to
stay at that and keep that?
Oh gosh.
Speaker 1 (06:54):
So yeah, don flow to it, and so it gets deposited
there and it doesn't getmobilized.
Speaker 2 (07:07):
Well, so don't be doing crunches to get a six pack
.
Let me tell you that much.
That's not going to.
Really it's not going to doanything.
It's really it's basically notgoing to do anything.
You just kind of have to losefat overall, which stinks.
I got Oakley coming in here.
Okay, girl, what do you think?
Speaker 1 (07:24):
What's up?
Speaker 2 (07:24):
Oakley.
So okay.
Myth number three skippingmeals will help you lose weight.
What do you think about that?
Speaker 1 (07:40):
I mean, if you're skipping a meal, thus lowering
your caloric intake, that wouldhelp you lose weight.
But if you're skipping a mealand then just making up for it
later, obviously-.
Speaker 2 (07:44):
Yeah, like intermittent fasting helps
people lose weight and that'skind of where you skip meals
right yeah, and of course that'sjust a time-based restriction
of calorie intake because, liketo lose weight, you need to do
some form of restrict, like youneed to restrict calories.
To lose weight you need to gobelow your maintenance calories,
you need to be in a caloriedeficit.
So skipping a meal might be ableto do that, but I think what
they're trying to get at is youskip breakfast and then you're
(08:06):
so hungry by the time lunchcomes around yeah, you make up
for it yeah you just kind of go,hey, I'm gonna eat a whole
bunch of stuff, whereas like ifyou actually had a breakfast
with a little bit of fiber andprotein, you feel more satiated
and then you don't you don't gocrazy and also like you get some
energy so then you might beable to do that workout.
Like if you didn't getbreakfast, then you might not be
feel, have the energy toactually do a workout.
(08:27):
So I am a fan of of of eating afucking hashtag hot takes but I
like having you know mealsthroughout the day and not doing
like the you know intermittentfasting.
But you know some people theysay they do it and they they
more energy that way.
So again, I would never be ableto do intermittent fasting.
Speaker 1 (08:48):
I like small meals throughout the day.
I'm not a big eater, so Iusually have just like several,
five or six smaller mealsthroughout the day.
Speaker 2 (08:58):
Yeah, I totally agree .
I just feel like and I'm notsuper stuffed Like when you do
the intermittent fasting, likeI've seen these, like they do
the OMAD diets only one meal aday, and then you see the meal
they eat and it's like you know,2,500 calories in one meal and
they're just like stuffingthemselves.
I'm like I feel tired watchingthis and so I'd much rather have
you know quote unquote normalmeals Okay, so yeah, like you
(09:21):
can skip a meal if you want.
Speaker 1 (09:22):
But like it's Okay, so yeah, like you can skip meal
if you want but, like it's, ifyou're skipping meal for the
sake of skipping a meal, you'reprobably going to make up for it
in your later meals.
Like the only way skipping ameal or intermittent fasting is
going to work is if you areactually monitoring your caloric
intake on the other meals.
Speaker 2 (09:41):
Yeah, exactly.
So just like doing that is notgoing to to go, probably not
going to go super well.
Anyway, what about number four?
Running will destroy your knees.
Speaker 1 (09:51):
I mean, maybe if you're like a marathon runner
that is running constantly allthe time, I could see that.
Speaker 2 (09:59):
But for the most part you your body's pretty good at
adapting to stressors andusually stressors like that
actually tend to help you withbone density and strength yeah,
I, this is one of those onesthat actually I've heard a lot
and I always kind of just likeit makes sense, right, like a
(10:19):
pressure on the knee, thereforeknee bad, you know, when you
just think of it that way.
But looking up, kind of, youknow, I was just looking before
this I was looking up to seelike oh, what about the what's
the research saying?
Like most of it seemed tosupport, like like it might
actually, you know, not likeultra marathon running, but like
running it might actuallystrengthen your knees, and like
(10:42):
there was one it was a surveybut like 3,800 recreational
runners who do marathons andwhatnot, and they found no
association between increasedrisk for knee or hip arthritis
and the number of years someonehad been running or the number
of marathons completed I thinkthere's also um an association
(11:02):
there, because people who domarathons and stuff, you're more
likely to see them have somesort of accident or injury
because they are actively doingit more than other people.
Speaker 1 (11:16):
And that's not necessarily the result of the uh
, the bone or anything beinginjured by running over time,
that's just a they had an injury, it happens.
Speaker 2 (11:27):
Yeah yeah, I got um some key quinoa bread in the
oven.
Don't mind me, my wife's justgoing to get some keen my quinoa
bread?
yeah, no please like no, don'tleave the quinoa bread will be
fine.
Um.
So, yeah, I was.
I was actually kind ofsurprised by by that, but, like,
also, you have to do with therunning correctly, right?
So, like people who liftweights in the gym, like,
(11:48):
lifting weights is actuallyprotective, but a lot of people
lift weights incorrectly andthen therefore hurt themselves,
right.
So I feel like there's got tobe something the same with
running.
Maybe you're not running in theright shoes or whatever it is,
and, yeah, you get injured.
And then you just kind of think, well, it's because of the
running.
Speaker 1 (12:02):
So that's yeah.
Conversely, we also see thatwith the spine.
A lot People think that liftingheavy or stuff can be dangerous
for the spine, for the spine,whereas your spine is actually
(12:22):
pretty damn good at adapting andbeing flexible.
And it's it's not a, it's not astick, it's more like a fishing
rod.
It has a lot of.
Speaker 2 (12:27):
This is our message in moderation, your spine is not
a stick your spine is not astick.
I like that.
It's actually pretty good, um,but yeah, like, um, you know,
lifting weights generally prettyprotective.
It's really more like you knowyou're sedentary for a long time
but that's gonna be worse foryour joints and your bones and
all that stuff.
Like what is it like?
You know there's like muay thaifighters and whatnot, and like
(12:48):
they have those like sticks.
They hit against their kneesand that like builds up their
knees.
You know like, or knees or Isaid shins is what I meant to
say they build up their shins by, you know, hitting it with like
a stick over and over again, orthey'll just like kick concrete
.
You're like, damn, they'vebuilt it up over the years, yeah
, so like, yeah, you know whatthat, what doesn't kill you,
(13:10):
makes you stronger kind of worksin this scenario.
Not everyone, certainly noteveryone.
Many, many things that don'tkill you, just make you much
weaker.
Stronger kind of works in thisscenario.
Not in everyone, certainly notin everyone.
Many, many things that don'tkill you, just make you much
weaker.
Okay, so that was number four.
What was number five?
A pound of muscle weighs morethan a pound of fat.
Oh shit, that's one of myfavorites.
Why is a pound of muscle notweigh more than a pound of fat.
Speaker 1 (13:32):
It's almost like a pound is a pound.
It's almost like a unit ofmeasurement is a unit of
measurement.
Speaker 2 (13:35):
Yeah, it's almost like a pound is a pound.
It's almost like a unit ofmeasurement.
Is a unit of measurement?
Yeah, it's almost like.
A pound of feathers weighs thesame as a pound of bricks.
It's a lot more feathers, it'sgoing to be a lot of feathers,
but eventually you'll get to apound of feathers.
Speaker 1 (13:49):
Yeah, there's a.
There's a huge differencebetween density and weight Right
, why do?
Speaker 2 (13:55):
people say it weighs more.
Like why do people you know usethat adage?
Speaker 1 (13:59):
because it's they.
They look at the, the visualrepresentation, and and the.
The pound of fat is usuallythis giant blob, yes, whereas
the pound of muscle is this, youknow it's.
It's not very big, it's verythin and sinewy.
And so they look at that andthey're like, oh, the pound of
fat obviously weighs more.
Speaker 2 (14:21):
Look how big it is yeah, I mean, and so you know,
on your body it's going to lookdifferent.
People who are more fit tend tobe look more.
I don't know what the word is,the word trim or whatever, I
guess toned.
I hate that word, but like youknow what I'm trying to say um
so yeah, like I think that's whypeople think that.
But no, a pound is a pound, acalorie is a calorie.
(14:42):
You know all that good stuff.
Yeah, oh, number six leads kindof from number five.
Um, unused muscle turns to fat,that's an interesting point the
muscle.
When you stop using it, it'sjust like ah, we don't need us
anymore to lift weights, now, weneed us to just have the energy
(15:03):
.
Like it just.
It just converts straight tofat.
Speaker 1 (15:06):
Wow, that's, that's, that's mind blowing.
The idea of that muscle, justyeah, we're just going to be fat
now.
Speaker 2 (15:13):
Oakley's making an emergency call.
Sorry, hold on, I don't callthe police.
We don't need the police.
Well, we don't need the police.
Ok, not right now, maybe in thefuture.
Speaker 1 (15:23):
So you should probably know how to.
I don't know.
If you don't get that quinoabread out of the oven in time,
you might need the firedepartment.
Speaker 2 (15:38):
It's quinoa, the whole time quinoa, so obviously
I have to have fun with that.
Speaker 1 (15:42):
Yeah, quinoa, that's.
That's gonna get a lot ofcomments on the video oh, it's
all.
Speaker 2 (15:46):
The comments on the video are just like you know,
and she also ate it raw.
Try to eat it raw and be likeit's not good.
I'm like this is like 10 out of10 rage bait.
I need to use this, that'sperfect right, exactly perfect
video right there wrong, eat itwrong, like I'm telling the
videos they still get the mostviews on, like bulk and
breakfast you remember that oldtrend are ones that are still
doing it wrong.
They're just eating likefucking carrots and like just
(16:08):
pepper, or you're just eatinglike vegetables, like dipped in
ranch, and they get likemillions and millions of and I'm
like, well, I kind of I don'tmind using a little rage bait,
but that seems like a littlemaybe that's a little bit much.
Maybe I won't continue a littlemuch yeah, but yeah, I'll try
this.
This bread, that's not going totaste good.
Um, what was I talking?
(16:29):
Muscle turns to fat.
No, I think people think thatbecause, because and hear me out
here like you see, all theselike athletes when they're
younger, they're all, like youknow, fit and muscular and
whatnot, and then they stopcompeting in their sport and
like they were probably eating alot during their you know like,
when they're playing right,because you know they're like
spending a lot of energy yeah,so they continue those habits
(16:51):
afterwards but they stopexercising, or at least as much,
and so they they put on alittle extra weight, they lose
some muscle because againthey're probably not doing as
much, yeah, as they were before.
So like I think that's, you know, like, oh look, he stopped, uh,
doing football, doing thefootballs, and then he got fat.
So muscle turns to fat.
I think that's.
(17:11):
I think that's uh you know I.
I feel like that's where peopleare getting that from.
That's just a pure test, though.
Speaker 1 (17:19):
And maybe a little bit of people need to feel like
they have an excuse of some sort.
So if they stop working out,then they have that excuse of oh
, my muscle is turning into fat,that's why I'm getting a little
fatter.
Speaker 2 (17:34):
Interesting, I can see that I can see that, but no
muscle doesn is turning into fat.
That's why I'm getting a littlefatter.
Interesting, I can see that.
I can see that, but no muscledoesn't turn into fat.
You can lose muscle by not, youknow.
You stop lifting weights, youstop doing any sort of training,
and then you can gain fat.
Those are just two separatethings.
Speaker 1 (17:47):
And it's actually pretty hard to lose muscle Like
you have to detrain for quite awhile quite a while.
Speaker 2 (17:57):
Yeah, oh yeah.
Like you know, it doesn't startuntil like weeks or weeks
afterwards, and even then it's asmall amount and you'll gain it
back like I don't know,satellite cells and all that
bullshit yeah, the satellitecells that you've recruited,
they stay recruited, so it'seasy to gain back my own nuclei
and all the other things thatmake me sound smart.
Yeah, you still got all that andyou'll, and you can build that
muscle back quickly, or quicker,I should say yeah then, when
(18:18):
you first had to put it on uh,this next one, on number seven,
isn't even a fitness myth, thisis a nutrition myth.
And what the what the heck?
Gasp community center, whateverelse um.
Myth number seven is fat-freefoods are better for you, I mean
they're less calorie.
Speaker 1 (18:33):
Yeah, that's gonna make it easier to diet.
That's about it.
Speaker 2 (18:37):
Yes, calories, we talked about this before Nine
calories per gram for fat, fourfor carbs and protein.
So carbs and protein have fewercalories than fat does.
But you know, like those fat,those super low fat diets, that
was like 90s.
I feel like I mean we at thispoint we've swung back so far
the other way.
Now that was like 90s.
I feel like I mean we at thispoint we've swung back so far
(18:57):
the other way.
Now it's all fat.
Now fat is good and sugar makesyou fat or converts to fat
easier, or whatever the hellpeople say.
But yeah, like you need fat inyour diet.
Without it, you know yourhormones aren't going to
function properly.
But like to go so low fat, youneed to go like what?
Like 10% fat in order toactually have, like, um,
hormonal issues.
What do you're supposed to?
(19:18):
You're supposed to get what?
Like 20 of your diet from fat.
You'd have to go pretty you haveto go like to in order to get
that low fat, like you'retalking like bodybuilders who
are eating like chicken breastand rice and rice yeah, like
yeah how do you go that loaf andlike?
Even these like, or maybe thefruititarians, but even they eat
(19:40):
like avocado, so like I don't.
And they'll eat nuts too, so Idon't even like.
How do you even go that low fat, unless your diet is like super
restrictive and you're justeating like gummy bears or
something like I don't, I don'teven know no, but yeah so fat.
Speaker 1 (19:56):
Yeah, the candy diet.
Speaker 2 (19:58):
The candy diet don't recommend it's fun for uh a day,
maybe after that more fun, um.
So yes, you need fat.
Uh, fat's good, just try, youknow.
Focus on um, mono andpolyunsaturated fats.
Those usually come from plants.
Limit your saturated fats thatjust generally comes from
(20:19):
animals.
It's totally fine to have them,but obviously you can have too
much of anything, you know transsolid at room temperature.
It's saturated yeah so yourbutters and your tallows and
stuff, even though apparentlythat's what's the only thing we
should be shoveling down ourgullets now from all the stuff I
get tagged in and seed oils arehorrible, but in general, try
and get lots of, uh, plant fats,your avocados, your nuts, your
(20:42):
seeds, all those things.
Speaker 1 (20:43):
Totally fine to have animal fats, and then I guess
limits are trans fats, but likeyou know, we kind of I mean
trans fats are pretty muchoutlawed all over the world at
this point so you get some,except in the uk, because you
know it's weird europe does,europe apparently does
everything better than america,but they still haven't outlawed
trans when I bring that up,they're like no, the uk is
(21:04):
different than europe.
Speaker 2 (21:07):
All right, you're just.
Speaker 1 (21:07):
You're just reaching now, okay now you're just moving
the goal post you're moving thegoal post.
Speaker 2 (21:12):
What the fuck man?
Fuck man.
Okay, so fat fat.
You need fat Fat's good, Justobviously too much of it can put
you in a calorie surplus.
Yada, yada, yada, yeah.
Myth number eight is internethacks can help you lose weight.
Internet.
Speaker 1 (21:27):
Wow.
Speaker 2 (21:28):
Internet hacks can help you lose weight.
I mean I get, but like here'sthe thing, here's the thing,
like a get, but like here's thething.
Here's the thing.
Like a lot of these, um, a lotof.
Oh well, she locked me out ofmy phone.
I gotta try again in fourminutes, so, boy, howdy, um, so
yeah, the thing like those, alot of these hacks, like a lot
of them, will help you loseweight, but it's always just
like in the short term.
(21:48):
You know, it's like you knowjuice cleanses and and all these
different like weird diets, andit's like, yeah, short, it'll
help you lose a little weight,but there's no like hack that
here.
Okay, okay, you know I'm gonnatry and make something out of
nothing here.
Like the only hack that likeI'm like, okay, it's a hack.
I'm gonna say I am going to saythat this is a hack and that is
(22:09):
artificial sweeteners.
Hear me out here.
Listen, listen, we all havesweet cravings, right?
You know we're humans, weliterally like things that are
sugar, sugary and fatty.
You know those two thingstogether.
That's.
That's where we're like allthose cookies and cakes and ice
creams and all that stuff.
But like artificial sweeteners,like despite what you hear from
(22:31):
you know all the gurus aretotally fine for 99 plus plus
percent of people unless youhave, like you know, rare
genetic disorders like pku, um,and so like you get that craving
, you get that craving curbed.
You curb that craving, andwithout any of the calories like
that craving for a root beerand yeah, like root beer, oakley
right now has a diet, so she'sgot a pepsi zero I just have in
(22:52):
the room.
I also have some.
What is it poppy poppy sent methey use stevia, which
apparently that's better.
Um, but yeah, like I feel likeyou know, artificial sweeteners
are sort of a hack and like theresearch that's a fair argument
you know, people who useartificial sweeteners like they
generally curbs their sweettooth a little bit and they
generally consume uh fewercalories and they'll lose more
(23:15):
weight and so I think that's afair argument.
That's the only thing I couldsee being like all right, this
is kind of a hack.
Speaker 1 (23:22):
that is a hack, I don't know what else In terms of
fitness, you have to pick ahack.
Speaker 2 (23:28):
Pick a hack.
Pick one that is say something.
Give me one that you say likeokay, this is a hack, like
that's a.
Speaker 1 (23:34):
Well, before I get to what I think is a hack,
anything that's usually claimedas being a fitness hack is
usually just like a flavor ofthe month type thing.
So some sort of new researchcame out that showed this
exercise was a little bit betterthan that exercise under these
specific circumstances and theseuntrained people.
(23:56):
And people just take that andrun with it.
Speaker 2 (24:00):
Right, because that's how you get content, like you
know, you get views, likebecause it's the same thing over
and over.
So, like when there's a newstudy, study, breaking news
turns out, uh, you know, uh, hit, cardio now is everything, and
you gotta you only have to docardio for three minutes and
then the afterburn effects, uh,you know, burned a thousand
pounds of fat, you know whatever.
(24:22):
So, okay, but another, okay,I'm gonna say, I'm gonna say,
like foods, I'm gonna say thisokay, all right, well, I gotta
pick something.
So I would pick something else.
Um, foods with added fiber.
So, like the high fiber wraps.
I'm gonna say that's a hat,because, like, it's like those
wraps are like 60 calories, man,and you get like 10 grams of
fiber.
Like you can throw in, you know, a protein, a veggie, whatever
(24:45):
you want.
That's to me.
So I'm picking two hacks, I'mpicking artificial sweeteners
and like those, um, you know,high fiber wraps and then you
know, you know, because, like Idon't want to be like vegetables
that's a hack, like it's not afucking hack, it's just
vegetables, it's fruit whateverit is.
Speaker 1 (25:00):
If I had to pick one exercise that I would be like,
this is an exercise that is alife hack that everybody should
be doing okay, jefferson curls.
What's a jefferson curl is thatjefferson curl is kind of like
a stiff leg deadlift, except youactually round your back you
(25:21):
round your back forward and thenyou curl towards you you round
it like there there's no,there's no arm curl.
Oh wait, what is's like?
So you're, you're, you're,you're, starting from a standing
position, and then you thinkabout curling down from your
head.
So the head curls and then theback lower back rounds and curls
(25:43):
down I'm looking this up rightnow jeff's oh what the fuck yeah
it's probably.
It's probably not anything whatyou thought it was going to
look like.
No, um something else but goingback to what I was saying, where
your your spine is not a stick,the jefferson curl is very
helpful for exercising anddeveloping the muscles along the
(26:06):
spine, because we we never workthe spine in its bent position.
We're always afraid to do thatokay.
Speaker 2 (26:13):
So I feel like you gotta do this pretty light.
I see most people oh yeah,you're doing this light.
You're not doing this deadliftkettlebell or start with like a
10 pound kettlebell.
Speaker 1 (26:21):
Yeah, um, personally, I've worked my way up to 50.
That's about as heavy as I'llgo 50 pound kettlebell
interesting, I'll give this.
Speaker 2 (26:29):
I would give this a try.
But yeah, I'm starting off withlike no it has.
Speaker 1 (26:32):
Yeah, um it.
It's going to increase yourflexibility because you're
you're like, you're going to gofrom only being able to go down
as far as your knees to beingable to go past your toes and
it's going to increase yourstrength in that entire range
with your legs straight.
Speaker 2 (26:49):
Yeah, oh, that's.
That's okay, well okay.
Speaker 1 (26:52):
Well, there's like I'm at the point where I've
introduced every single clientI've had to them and they're
like always keep this in my, inmy okay programming, because
this exercise is fucking amazingI don't have like a, like a
weightlifting, like hack oranything like that.
Speaker 2 (27:11):
I mean, it's all you know.
No, I got, I got nothing.
I like Rose, that's my.
I'm just going to say Rosebecause I like them, not a hack,
I just enjoy them, that's myhack.
Speaker 1 (27:21):
I mean, the hack is doing something you enjoy, right
?
Speaker 2 (27:24):
That's the hack is doing the exercise you like, and
I rose um.
Okay, so we only have two left.
Um what myth number nine isassisted exercise is not
efficient, I think that's a goodmyth.
I think it's a good one toactually tackle assisted
exercise is not efficientassisted exercise because like,
um, you know, here's the thing.
(27:44):
I see a lot of people and like,listen, let me just straight up
say you know, if you're workingout, you're working out, that's
awesome, you're doing muchbetter than someone who's not
doing anything.
But I will see people doinglike, uh, you know, pull-ups on
a machine that does have theassisted function, but they're
doing their pull-ups are likereally short range of motion,
you know, just kind of above thebar, right below above the bar
right, like really small andjerky.
And I'm like, if you would justlike use the assist, like I use
(28:07):
the assist, I can do pull-upswithout the assist, but I still
use it, just because I'm tryingto get like a really good range
of motion and I'm trying to likeslow and controlled.
You know everything so I'llstill use it.
Speaker 1 (28:19):
I like having the assist so you can really yeah, I
love doing band assistedpull-ups, yeah, and then you
just do a nice very controlledslow motion and you can feel the
entire thing.
Speaker 2 (28:34):
Yeah, as opposed to just kipping above the bar right
below.
So I really like the X.
If you have an assisted machine, I think it's great.
My only issue with the bands isyou want to get that stretch at
the bottom and with the bandsthe most help it gives you is at
the bottom.
Yeah, right, because the moreit stretches right, the more
assistance it's giving you.
So when it stretches all theway down, I'm getting the most
(28:57):
help.
And that's kind of the reverseof what I want, where I kind of
want the most more help at thetop and then like less help at
the bottom so that I can reallyget that stretch of the muscle
but like it's still good, likeit's all it doesn't you know, I
think, uh, assisted exercisehave a really good place, yeah
definitely but okay, so yeah, asthis exercise, absolutely I
(29:18):
think it's great and it's agreat place to start too, like
seriously, like when you startout, yeah, just you know it's
yeah, the only thing that's.
Speaker 1 (29:26):
The only problem with assisted exercises, like you
said at the start, is if peopleare are using them as a
mechanism for cheating, to uhlike um, shorten their rep range
or range of motion or anything.
Speaker 2 (29:39):
I feel like they would do that without it yeah,
they're probably going to dothat without it anyway so, like
you know, use it and just tryand get you know a nice full
range of motion and you know,slow and controlled, all that
good stuff, good stuff.
Speaker 1 (29:50):
Really use the assist to let yourself feel that
entire range of motion Exactly.
Speaker 2 (29:56):
Absolutely Assist, exercise, love it Um.
Myth number 10, last one is thelast one, and effective workout
needs to be at least 60 minuteslong.
That's a call.
Yeah, I mean that one.
I don't think that one willever die, I think that will
always kind of stick around.
It has to be an hour.
Speaker 1 (30:10):
If you're not in the gym for an hour, it's exactly an
hour.
Yeah, no more, no 59 minutesuseless, and that really just
stems from the fact that we liketo break our day up into hour
blocks hour blocks, like atleast cause there's something
like 22 minutes, like what thefuck are you doing?
Speaker 2 (30:31):
22 minutes, like it has to be, has to 30, 60, 90,
120.
This, this is, this is how wework.
Speaker 1 (30:36):
But yeah, like you look at TV shows, we break them
up into.
Well, these days it's 15 minuteblocks, but it used to be like
30 minutes or an hour.
Speaker 2 (30:44):
Right.
So yeah, I mean, like you know,hour most of my work, a lot of
my workouts aren't even an hour.
Like if I can get there for 45minutes I feel good, but like
2030 minutes you still get areally solid workout in.
Hey, I mean, and hell, likeeight minutes is better than no
minutes.
I see many people like I did aneight minute workout, like it
was what you do yesterday Zero.
Speaker 1 (31:12):
Okay, it's a lot better, oh yeah.
So yeah, doing doing somethingis better than nothing and like
on those days where you you'renot sure you're feeling it and
you go, you go into the gym andyou can do five minutes and if
that's as much as you felt likedoing, you can quit.
If you feel like doing more, doa little bit more.
You don't have to go for anhour.
There's no rule you have to bethere for an hour.
Speaker 2 (31:27):
Uh, okay, so I did see ai popped up a bunch more of
these, so I'm just going toquickly say uh, lifting weights
makes you lifting weights makesyou bulky, of course always.
No, it does not.
There are many people that tryand get bulky and don't get
bulky, especially you know,maybe after 10 years worth of
intense lifting shit, you're notgoing to get bulky lifting,
lifting weights, don't worryabout it.
Uh, no pain, no gain.
You can definitely get gainswithout pain.
(31:49):
Pain is probably bad pains yourbody is typically bad.
Yes, yeah, like you know, youget you're tired, your muscles
are fatigued, like, oh boy, thatwas tough, but your pain, yeah,
so that's, I mean, that seemsto be most of it.
Pound of muscle, yeah, the restof them are pretty much the
same.
Okay, oh, one nutrition onebefore we go.
This last one, just because Isaw it pop up Somebody was
talking about it on TikTok.
(32:11):
I saw this is nutrition.
But brown rice and white rice,that's what I still see go
around a lot.
You know, like I still seegoing around people like, oh,
don't get the white rice, getthe brown rice, so much better
for you.
Like, white rice is enriched,so it's got other vitamins.
So you know, so they're alittle bit different.
And brown rice has one gram offiber.
So I just like to bring thatone up because people think like
(32:32):
, oh, I have to eat brown rice.
No, no, no, I almost always eatwhite rice.
Occasionally I like a dish withbrown rice, so I'll go with it.
But white rice, totally fineoption.
Now, if you're trying to loseweight, I will say potatoes, I'm
definitely going.
But white rice is great and,you know, good vessel for, uh,
adding, you know adding otherthings eight, two bites of a
(32:52):
vegetable that'll make up thedifference in the fiber for
literally yeah like literallytwo, three bites of a vegetable
and you'll get.
Speaker 1 (33:00):
You'll get the difference yeah, I was saying
this on the live stream theother day was somebody was
asking about like superfoods andstuff.
And I'm like, look, superfoods,they just have a little bit
more vitamins and minerals inthem.
They are so overblown.
Yeah, and if your diet is like,if your diet is good, then that
(33:21):
little bit of extra nutrition,a little bit of extra vitamin
and minerals, isn't going tomake a difference.
And if it does make adifference, you're you need to
be assessing your entire diet,not worrying about superfoods
because your diet is shit atthat point.
Speaker 2 (33:35):
It's very funny.
When I started in nutrition,going to school for it, I had
this full idea that, oh, youcould cure so many things with
nutrition.
If you get the right nutrition,you'll be able to solve this
and that.
And the more I learned, themore I was like, oh no, it's
actually a lot less.
Like.
Nutrition plays a big factorand you know, excess body fat
due to excess calories can causeissues and lack of nutrients
(33:56):
can have its own problems.
Yada, yada, obviously.
But like, once you reach acertain point where your diet is
relatively like nutritious,adding all these like kale
smoothies and whatnot ain'tdoing shit.
Speaker 1 (34:07):
Basically is my point yeah yeah, okay, I'm gonna
finish up here we have any morethoughts here rob oh, I think we
, I think we covered quite a lotof stuff and I've you've got
oakley yelling at you, I've gotpippin yelling at me okay, the
cat, oh, yelling us to leave, togo.
Speaker 2 (34:21):
All right, I'm gonna.
I'm gonna go get my workout intomorrow because it was the gym
was closed because of new year's.
But that's fine, we just comeback tomorrow and do it then
it's okay exactly and we'll seeyou.
We won't see you at all becauseit's a podcast.
We don't even look at anything.
What am I even saying?
Yes, I'm leaving.
You will hear from us next weekwhen we figure out what's going
(34:43):
on especially from oakley andfrom oakley as well, say goodbye
oakley.
Speaker 1 (34:48):
She's just staring she's just eating your armchair
eating my armchair.
Speaker 2 (34:51):
She's just chewing on the chair of my arm like get
out, be done yep, yeah, there'sthis, there's the sign of being
done.
Speaker 1 (34:59):
All right, good night everybody okay, bye.
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